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Is horizontal bar effective for pumping up the upper body? Myths
Does it make sense to spend your time and effort training only on horizontal bars and uneven bars? For example, if you do not have access to weights in the gym. And what will be the result in a few years? After all, many athletes from the gym say that the horizontal bar is pampering and you will not get enough muscle load to build an athletic body. Well, maybe there are still real examples of those who trained exclusively on horizontal bars and at the same time built a beautiful and strong body? Let's talk about everything in order with examples.

To begin with, let's sum up some more specific criteria, what we will understand by the phrase - pump up muscles on the horizontal bars. Firstly, this is a natural type of training without the use of various forbidden vitamins in the diet, and this is training mainly using your own body weight.

Basic strength exercises of general physical training, which include varieties of push-ups, pull-ups, squats, pumping the press, etc. Weights are allowed in the form of weights on the belt, vests with weights, the use of cuffs with weights on the legs. Those. when we do not use these weights in the classic version as in the gym, and when we complicate exercises with our own weight.
And exercises in the gym with dumbbells or barbells are completely excluded or minimized, only the emphasis on the horizontal bar and bars.

To understand what kind of result we can get by training only on horizontal bars, let's look at 3 types of people, their physique and approach to training.
The first type of athletes are those who train 80-90% of the time on the horizontal bars and 1-2 times a month can occasionally carry out weight training, clinging to additional weight.

The second type of athletes, who train equally with weights and with their own body weight, combine 50% to 50%. This includes those who have built their body periodically doing exercises in the gym.

The third type of athletes who devote 100% of training only to their own body weight and do not use weights.

What is the peculiarity of such calisthenics training without weights in order to give a sufficient load on the muscles for growth. Here, as in any training, the intensity and volume of the load are important, as well as sufficient time between classes for recovery. In calisthenics, increase the complexity, i.e. We can achieve intensity through several tricks: slower rep speed per set, fewer rests between sets, and the complexity of exercise variation.

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In this video
00:00 What are examples of athletes training on the horizontal bar and they managed to pump up
1:30 What result in body training can we get on the horizontal bar and parallel bars
2:38 What if you combine weights and your own body weight on the horizontal bar
3:20 Athletes who train all the time only on the horizontal bar
4:07 My example of calisthenics training
5:30 What determines the progress in training on the horizontal bar, the volume and intensity of the load
7:25 What are the options for achieving training goals, how can I help

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Hello athletes, this is Vladerovich.
On the channel Vladerovich - training videos about training in rhythmic gymnastics with your own weight on the horizontal bar and uneven bars or without equipment. We analyze how to pump up muscles in rhythmic gymnastics, how to pull up more, how to push up more. Analysis of the technique of performing exercises, the anatomy of the work of muscles, a review of errors and complexes of training programs.
I have been sharing my bodyweight training experience since 2011. I show mistakes - as soon as possible to achieve results.

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Dmitry KUZNETSOV    • КАК ПРАВИЛЬНО ОТЖИМАТЬСЯ НА БРУСЬЯХ ?...  
Vsevolod Fialkovsky    • КАК СДЕЛАТЬ ТРЕНАЖЕРНЫЙ ЗАЛ ДОМА  
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