How to combine our trainings
We strongly encourage you to combine our training sessions:
Each of them is very effective, but only when used together will they bring really good results, increasing your strength and developing muscles.
The only thing we have to point out is that it will be harder. By training push-ups and pull-ups in parallel, you will train more intensively. The body will have less time to regenerate. This will result in greater difficulties in performing individual series in each training session. Often it may turn out that you won't even be able to do all the sets in the cycle and you will have to repeat it the next day.
However, it is worth the effort. Although the progress you will make in the number of push-ups or pull-ups will be slower, your musculature, structure and strength will increase much more evenly and faster than if you performed only one of the workouts.
How to combine workouts
Our training sessions are refined so that they can be combined.
Abdominal muscle training
The abdominal muscles regenerate very quickly. Additionally, their load during push-up and pull-up training is low. Abdominal training can therefore be freely combined with either training or both at the same time.
Abdominal muscle training is best done after training push-ups or pulls, not before them.
Push-ups and Pull-ups
Push-ups primarily develop the chest muscles, and pull-ups sculpt the back. However, in both of these exercises, the arm muscles play an important role. They are used intensively in each of these workouts. Therefore , you should not do both workouts on the same day.
It is best to train alternately. Practice push-ups one day and pull-ups the next. Your week might look like this:
- Monday - push-ups
- Tuesday - pull-ups
- Wednesday - push-ups
- Thursday - pull-ups
- Friday - push-ups
- Saturday - pull-ups
- Sunday - break
This way, you will have the correct number of breaks between each push-up and pull-up workout and, in each case, after every 2 one-day breaks, there will be a two-day break in each workout.
What if I can't complete a given cycle and have to repeat it?
Indeed, if you have to repeat a day because you don't complete all the sets, you will have to repeat that day and the training plan will change - but it will not fall apart.
Just repeat this day until you succeed, alternating with the second training until you finally succeed, and then continue as if nothing happened, alternating the same way.
The only difference may be that you will no longer have a two-day break in both training sessions at the same time. The effect of this will be that if you stick to the schedule strictly, your workouts will start to overlap. In such a situation, wait 3 days with one of them and then resume it.
It is better to take a day off more than to train in parallel or take too short a break. Muscles need regeneration and if they don't get it, they won't develop properly.
If during training you start to feel that you are overtired, that your strength is decreasing instead of increasing, and that you are constantly experiencing muscle pain, you may be overtraining. Instead of continuing, it may be worth taking a break, even if not from all workouts, then from one workout and wait until the body recovers. You will then come back, take the test and resume training.
This will give much better results than forcing yourself to exercise with overtrained muscles. Let us remember that it is primarily about health and well-being.