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Be careful with going to failure cause it can be harder to recover from and more importantly your form can go to ****. Our nervous systems is like a computer, junk form in, junk form out in performance. Faulty movement patterns will hinder you.
To increase the intensity with the calisthenics add a weight vest and if you want to add a bit of size keep the reps between 6-10. More mybofibril hypertrophy ( functional ) with this rep bracket.
Always end the the set with 1 good rep left in the tank, this ensures proper training form. You don't want to look like your ****ing the floor at the end of your push up set.
6-12 reps create more of a cellular adaption because of the lighter intensity, that's strength training is neural adaption and heavy intensity is key, hence the use of 1-5 reps. However beginners can gain strength with reps of 8-15 because of the neural adaptions and them being at the bottom of their genetic potential, these gains however will last anywhere from 12-16 weeks then the reps must change to more maximum like 5 reps to gain strength.
Rob Pilger
http://www.boxingperformance.com
http://www.theultimateboxingworkout.com/fighters.html
To increase the intensity with the calisthenics add a weight vest and if you want to add a bit of size keep the reps between 6-10. More mybofibril hypertrophy ( functional ) with this rep bracket.
Always end the the set with 1 good rep left in the tank, this ensures proper training form. You don't want to look like your ****ing the floor at the end of your push up set.
6-12 reps create more of a cellular adaption because of the lighter intensity, that's strength training is neural adaption and heavy intensity is key, hence the use of 1-5 reps. However beginners can gain strength with reps of 8-15 because of the neural adaptions and them being at the bottom of their genetic potential, these gains however will last anywhere from 12-16 weeks then the reps must change to more maximum like 5 reps to gain strength.
Rob Pilger
http://www.boxingperformance.com
http://www.theultimateboxingworkout.com/fighters.html
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