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Athlean Xero
Good evening,
I was wondering if any of the people that have done the Athlean Xero
program or are in the midst of doing it, could shed some light on soem
questions I have before buying it:
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& I think Jeff is a smart guy and a fantastic marketer. I can't really say
much about his programs, but I would assume they aren't too bad
as his videos are typically really good. From what I can gather, he
used to be a physical therapist working with the New York Mets.
His videos also showcase proper form, and he makes many
important points involving preventing injury.
& This guy is not my favorite. He has many videos I disagree with. For
one he thinks the muscle up is a pointless exercise and it will hurt
you, which is entirely untrue if the progression is approached
properly. He has a few other videos that make weird claims like
this. He does have a lot of good videos in regards to displaying
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Had to learn the lesson of aiming for better reps not more reps the hard way.
Edit: Here's the video! it's linked at the time where he starts talking about the
scapula activation cue https://youtu.be/ysZpy2LKYNs?t=200
I made a progress post a few months ago and was astounded by the amount of
useful tips I was receiving, so I thought I would update with progress so far and
some real-life progress pics!
As a bit of background, I had never lifted a weight or done any sort of strength
training before this, but I was overweight and definitely unfit, so I decided to make
a change for the better. I began dieting late 2019 but started strength training
properly in Jan 2020.
27/M/5'5" or 165cm
At around my heaviest:
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Before we get into the advice, here’s a bit about me and my freestanding
handstand (FSHS) journey. I’m a 21 year old male, 5’8”, 160 pounds. I’ve been
trying to get a FSHS for several years. My training took a heavy calisthenics turn in
the past year and my main focus has been FSHS for roughly the past 8 months.
Prior to that, my handstand work was very intermittent, consisting of cycles of me
working on it for a month or two and giving up for several months.
FSHS is currently the only high skill calisthenics movement in my repertoire other
than muscle ups (both strict and kipping, rings and bar) and a 12 second front
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The pull-ups go 8/9 for the first set, then 5 then 4 and another 4, working to
exhaustion each time.
Should I be doing fewer of each in the first sets so that I can do more in the later
ones? Does it matter?
Fifty-Plus Fitness
Me: Male, 55 years old
Hello! I’m so grateful to this sub for directing me to a fitness program that really
clicks for me at age 55. I didn’t get serious about exercise until Q3 2018, when my
teenage son had major heart valve surgery. I work a sedentary desk job, often
sitting 8 hours a day, and wanted to show him by example that fitness is important
and that it’s never too late to start. I started with jogging, which led me to the
Apple Watch, which got me obsessively closing my rings and trying to exercise 30
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I did some digging on how one should structure leg workouts in terms of training
volume and exercise selection for muscle & strenght gain.
I also made a calculator for you so you can compare the bodyweight and weighted
single leg squat exercises to back squat. And I also created a leg workout template
so you can create your own workouts.
Diet: All I really focus on is getting 150g of protein a day. However, I've been
eating reasonably clean. Main things being Chicken, Mince, Sausages, Broccoli,
Mashed Potatoes, Pasta and French Toast. I also only drink water, beer or protein
shakes. My main downfall is how much beer I drink, cheesecake I eat and smoking
at the weekends.
Workout: I stuck to this probably 75% of the time. Probably took 3 3-5 day breaks
when I was feeling sore or had a wee injury. Sometimes I would leave exercises
out or switch things around.
I want to know ways to improve my pull game, I have quite a thick bar so I also
train grip strength, I would like to know ways to improve, this is my current
workout.
Monday: A max out, to see if I'm improving, rest 4min 4x4 weighted pull ups with a
5kg vest
For example: muscle up > Handstand > front lever > back lever > v sit > hefesto >
planche > one arm pull up
I was heavy into calisthenics years ago and I’m restarting. I skipped some things
then that I should’ve done (never learned to handstand) and I’m trying to start
fresh.
Before I had done: back lever, muscle up, front lever, one arm pull up, then
working on planche progressions with no avail.
You don’t have to include progressions, just list the end moves if you’ve actually
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Should I get rid of pull-ups in my normal training and do grease the groove to
increase the amount of reps I can do and start doing weighed pull-ups? Will this
lead to actual muscle gain or would it be the same if I just kept attempting to
progress at where I am right now?
based on my experience, I don't think anyone should try it unless you can do at
least 5 on a bar and make sure to warm up your wrists thoroughly.
Feel free to post beginner questions or just about anything that's on your
mind related to fitness!
Reminders:
Where do things get challenging? Is it difficult core work? is it the legs? Is it the
shoulders from pushing? ... all of the above?
I noticed someone working out at the park the other day spending about half their
time trying to adjust their rings. I notice very small imbalances. Even if the body
isn’t symmetrical my propripception can’t stand the rings being off.
When I’m at home I only use the yoga straps slipped over my pull up bar.
Something I noticed was that the ends of the strap aren’t even. I marked which
sides are the same on each one. That way that side is always on top for both strap
and it makes sure the other loops are even.
For thick bars or really tall bars I still use my towing straps. The loops on the rings
are climbing slings. They can add even more length depending how you attach.
Obviously this adds another $20-30 to your kit but for me the convenience was
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The Challenge: So I obviously can’t take credit, but the challenge I propose (and
the one I tried) was to match Iron Wolf’s 500 Navy Seals in 1 hour and 50 minutes
(going for that long is pretty tough in and of itself, since you also run in place in
between each repetition), and I barely managed to get a bit more than half of that
(256 reps in 01:50). Link here what the navy seals looks like and the format of the
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That is not however what I'm thinking here. I'm aiming to increase my oxygen
intake. Running for 45 to 60 minutes barely does anything for my respiratory
fitness. I've always been bad at long runs and my cooper results have always
gotten better only through HIIT training. I think it has something to do with the
fact that I seem to have high amount of type 2 muscle fibers since I'm excellent at
sprinting and in excercises that require explosive strength. So I could just have
lower amounts of type 1 fibers than average. And I also think that I have smaller
lungs than average. So it could be that my endurance issues cannot be solved by
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