This is the man as far as body-weight calisthenics are concerned, but specifics about what he does and how often and for how long are hard to come by. But I've revisited the questions because I wonder if I'm ready to take it up a level and try to emulate what this guy does, or at least start down that path. He has a number of instruction videos but they're fairly vague and the most useful suggestion is that you stick with the basics for a long time, like 6 months. But recently I have found two different articles that describe the "Hannibal method" as starting with a number of reps on an exercise, say 30 for push-ups, and then working down in consecutive sets so that the final set has, say, 20 reps. Something like this:
Sets of pushups: 30 / 29 / 28 / 27 / 26 / 25 / 24 / 23 / 22
/ 21 / 20
Sets of pullups: 10 / 9 / 8 / 7 / 6 / 5 / 5 / 5 / 5 / 5 /
5
Sets of Dips: 20 / 19 / 18 / 17 / 16 / 15 / 14 / 13 / 12 /
11 / 10
Sets of Chinups: 10 / 9 / 8 / 7 / 6 / 5 / 5 / 5 / 5 / 5/ 5
I recall Hannibal saying in one of his videos that he doesn't count sets but he does count reps. So I am wondering if he really does this kind of descending rep scheme.
I've been getting a lot lately out of one set "drop sets" per exercise where I start with the most difficult move and then keep going until I'm at 45 to 60 or more reps. Today for pulling exercises, for example, I did 13 strict pullups with knees up followed directly by assisted pullups followed by rows and then easier rows. The total reps were around 64. This is appealing because it's quick and intense, but as with all things, you start to wonder if you should be doing more of whatever's the opposite. Should I be doing more lower intensity volume? What about the "beast mode" idea where your level is determined mainly by the number of reps you're doing of the difficult movements with good form?
I'm going to try this and will report back.
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