WORKOUT APP: https://www.bodyweightwarrior.co.uk/app
Programs for handstands, skills, strength, mass gain, flexibility, and more!

Shredded Sports Science Video: https://youtu.be/8W2_aGmWktQ
Studies Mentioned:
https://journal.iusca.org/index.php/Journal/article/view/81/141#info
https://www.tandfonline.com/doi/abs/10.1080/17461391.2014.989922
https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP278056

SHOP: http://www.bodyweightwarrior.co.uk/shop/
COACHING: http://www.bodyweightwarrior.co.uk/online-coaching/
INSTAGRAM: @TheBodyweightWarrior
https://www.instagram.com/thebodyweightwarrior/

EXAMPLE SESSIONS:
Basic:
A1. Chin Up – 5×3-5 (4-0-X-0)
A2. Pike Push Up – 5×3-5 (4-0-X-0)
Rest 120s
B1. Ring Bodyweight Row – 3×6-10 (2-0-1-1)
B2. Bulgarian ring push up – 3×6-10 (3-0-1-0)
Rest 90s
C1. Scott Curl – 3×10-12 (2-0-1-1)
C2. Bodyweight Tricep Extensions – 3×10-12 (2-0-1-0)
Rest 90s

Advanced:
A1. Chin Up – 4×2-4 (4-0-X-0)
A2. HSPU – 4×2-4 (4-0-X-0)
Rest 120s
B1. Wide Ring Row – 4×6-10 (2-0-1-1)
Rest 10s
B2. Ring Bicep Curl – 4×8-10 (2-0-1-1)
Rest 90s
B3. Pseudo Planche Push Up – 4×6-10 (2-1-1-0)
Rest 10s
B4. Bodyweight Tricep Extension – 4×8-10 (2-0-2-0)
Rest 90s

The final part of the basics of bulking is training. Rep ranges, set volume, periodisation and exercise selection for building muscle mass. I also cover combining skills and mass gain with bodyweight training such as planche, front lever, handstand push up and chin up.

MUSIC BY:
http://www.epidemicsound.com/

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