hi guys, i am 13 and can do 16-17 no kipping pull-ups,5 leg straight muscle ups, 10 second back lever and more. I was wondering if this is any good? i have put on a quite alot of muscle over a whole year of training but i think i have reached a limit as i am not a man yet and are only seeing small muscle mass progress each month. However, my strength gains are still going very fast and wondered if anyone had any tips on front lever and one arm pull up training. Also can i do the calisthenics unity requirements?? thanks alot everyone
progress+one arm pull ups and front levers
Whoa. Immense strength bro, you're stronger than me. So yes, this is very good, what do you mean "if this is any good"? There's three things that I can think of for the muscle mass gains:
-Nutrition: Since when you gain weight your BMR will raise so your TDEE will raise, you will have to eat even more calories in order to gain new muscle. So, try eating 200-500 more calories than you are now if you're not seeing that good results. Muscle gaining also takes a lot of time so patience bro. A transformation takes a lot of time, look in years and not those false stuff like 90 days, most of them already knew what they are doing and probably had muscle and maybe lost it and regained it fast or something like that.
-Workout: If you're doing something that's easy, you won't progress, you probably know this already. So 16-17 pull ups is working a bit more on endurance as you know the typical bodybuilding reps is like 5-12, so maybe do a harder variation or add weight, or put more time under tension or do 1 and a half reps, you can do a lot things to make it harder.
-Genetics: Yeah, like not everyone will gain muscle equally, one person might gain a lot more muscle just doing the basics than a guy who can do levers, muscle ups and so on. Don't get discouraged.
I know how annoying plateaus or little-to-no progress can be. But that's a part of growing, many people will give up, you don't and GO GET IT. Try eating more calories, should help I suppose, you should get advice from someone who is bulking since I'm mainly cutting +minibulking, kinda like both at the same time.
Front lever is a matter of lats & back strength mainly, also core but if you can do dragonflies raises your core is pretty much ready. So you have to have a good base of pull strength which you have, now there's a few progressions: tuck, advanced tuck, one leg out, advanced one leg out, straddle, and then full front lever. That's for both raises and the hold. Once you can hold a progression for a solid amount, say 10-20 (+) seconds, go to another progression. Just know that it takes time and you should still be doing other pull up exercises. You can also do negatives to a hold of a lever progression, help a lot. One arm pull up is a very hard exercise, I can think of a few progressions: One arm assisted pull ups, One arm pull up hold (you can learn it by Typewriter pull ups), One arm pull up negative, and eventually you should be able to do it with time, I don't know I can't do it I just know the progressions lol. Also stuff like one arm negative to half and trying to go back up might help once you're strong, and then lower and lower.. Yes you can do the CU requirements bro, you sound like a beast haha!
Thanks for the comment! I mix up my training with strength sessions and muscle building sessions (1-5 and 6-15) which consist of weighted pull ups with 15kg which I can do about 2-3 strict and other moves which I can only do a few reps of. In my muscle building sessions I do pull and push exercises which I can complete about 6-10 times. What I meant by "if this is any good?" Is that is I was progressing well and not that far behind everyone else in the community. I really enjoy working out and would love to be a part of it all.
My front lever training is very frustrating as I can't seem to move on from the one leg progression into the half lay/ bent leg progression and I can hold the one leg progression for about 20 seconds?! However I never thought of trying the one leg advanced tuck! I am doing one arm pull up negatives and holds but don't seem to be progressing? I guess I just have to be more patient ;)
My nutrition is pretty dam good if you ask me as I eat very healthily but I eat whenever I am hungry as my goal is obviously gaining mass. Maybe my problem is that I am only eating maintenance?! However I seem to be adding a pound a month according to the scales. By the way I am around 10% body fat, should I go any lower for my age or is that unhealthy? I already have abs but I think I could get slightly leaner for the veins๐๐
looks like you know what you are doing, when doing strength and muscle building sessions.
i am learning new skills too, but i struggle a lot more with the back lever, than front lever.
to get the one arm chinup done, you have to gain more strength. it's pure maths: you have to pull double the weight with a single arm, than in a normal pullup. if you weigh more than 30kg (haha), 15kg extra weight is not enough yet. i do weighted chinups instead of pullups, to hit my biceps more (dont worry, you will still feel the lats). or you could try rings. if you haven't trained on them before, this could really shock your body. i get really good strength gains and i hit more small muscles, since i include rings in my workout.