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Thread: How to get out of plateau in CC system

  1. #11
    Eoin Kenny is offline Senior Member
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    Quote Originally Posted by arasheed View Post
    Eoin, My experience with the jackknife pull up is exactly as you described. I want to try what you did to make it easier. By 45' angle, did you mean 135' with the upper body and the legs at the top of the rep?
    I'm not sure what you mean, so I just made a video to show you lol.

    At first I did the easier version (which allows me to put my chin above the bar properly, then I did the normal version, which feels awful to me personally.

    https://www.youtube.com/watch?v=0gsC...ature=youtu.be

  2. #12
    arasheed is offline Member
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    Quote Originally Posted by Eoin Kenny View Post
    I'm not sure what you mean, so I just made a video to show you lol.

    At first I did the easier version (which allows me to put my chin above the bar properly, then I did the normal version, which feels awful to me personally.

    https://www.youtube.com/watch?v=0gsC...ature=youtu.be
    Thanks for doing this Eoin! No, I was thinking something different, it is very clear what you meant; I shall try this. Thanks again.
    CC New Blood 2.0 (Push Ups 3, Leg Raises 5, Pull Ups 4, Squats 6, Trifecta)

  3. #13
    JavonR is offline Junior Member
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    Just wanted to weight in on this discussion as well. I have been doing CC for a few years. My experience is also that if you are not performing the movements correctly, engaging the right muscles with the right cadence, you will stall and find it literally impossible to move on. If you are a big person or relatively weak, dealing with injuries and imbalances etc. this can certainly happen on the "easy steps".The solution is generally regressing to something easier, drop a set and/or reps, and focus on muscle activation and full body tension. The reason this happens is because of how much rest time is built in to the default CC programming. The tons of rest is not an issue IF you are working your muscles hard and correctly. If you are sloppy, the problem is exasperated as you are working the movement infrequently (once a week) which doesn't give you enough time to get better at your technique. It's really your increases in technique that will lead to strength further down the road. If technique is not getting better = you are not getting stronger. That means that even if you show up every week and do your workouts, you will eventually just be spinning your wheels - stalled. This is an indicator you are doing something critically wrong in the movements, and can be very upsetting. My ego did not take it very well at first, now I am literally twice the size of my old self.

    Another tip, as stated above, as you go through a movement slowly you will increase your technique. This leads to your actual strength gains. Sometimes initially increasing technique makes the movement harder. For example, if you are working horizontal rows maybe you just figured out you need to grip harder. As you have now changed your technique, pay attention to your body and back off the reps until you have time to work back up. I find this to be the case almost every time my technique improves and I learn something majorly new, have to back off a bit until I can build back up. That is the CC way and will lead to never ending gains. It is slow, but worth it. You will end up solid if you train like this.

  4. #14
    arasheed is offline Member
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    Quote Originally Posted by JavonR View Post
    Just wanted to weight in on this discussion as well. I have been doing CC for a few years. My experience is also that if you are not performing the movements correctly, engaging the right muscles with the right cadence, you will stall and find it literally impossible to move on. If you are a big person or relatively weak, dealing with injuries and imbalances etc. this can certainly happen on the "easy steps".The solution is generally regressing to something easier, drop a set and/or reps, and focus on muscle activation and full body tension. The reason this happens is because of how much rest time is built in to the default CC programming. The tons of rest is not an issue IF you are working your muscles hard and correctly. If you are sloppy, the problem is exasperated as you are working the movement infrequently (once a week) which doesn't give you enough time to get better at your technique. It's really your increases in technique that will lead to strength further down the road. If technique is not getting better = you are not getting stronger. That means that even if you show up every week and do your workouts, you will eventually just be spinning your wheels - stalled. This is an indicator you are doing something critically wrong in the movements, and can be very upsetting. My ego did not take it very well at first, now I am literally twice the size of my old self.

    Another tip, as stated above, as you go through a movement slowly you will increase your technique. This leads to your actual strength gains. Sometimes initially increasing technique makes the movement harder. For example, if you are working horizontal rows maybe you just figured out you need to grip harder. As you have now changed your technique, pay attention to your body and back off the reps until you have time to work back up. I find this to be the case almost every time my technique improves and I learn something majorly new, have to back off a bit until I can build back up. That is the CC way and will lead to never ending gains. It is slow, but worth it. You will end up solid if you train like this.
    Awesome tips, thank you @JavonR!
    CC New Blood 2.0 (Push Ups 3, Leg Raises 5, Pull Ups 4, Squats 6, Trifecta)

  5. #15
    ComradeCat is offline Senior Member
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    Quote Originally Posted by JavonR View Post
    Just wanted to weight in on this discussion as well. I have been doing CC for a few years. My experience is also that if you are not performing the movements correctly, engaging the right muscles with the right cadence, you will stall and find it literally impossible to move on.
    I'd have to +1 this.

    Its very very tempting to look on the DD forums and see how people are blasting through each progression, and then go home and punch out the numbers.

    If your form is right, you'll make progress. If you hit a progression number with sloppy form, you'll never progress.

  6. #16
    Eoin Kenny is offline Senior Member
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    This is exactly why I've made effort lately to just add one rep per exercise each time I workout. I keep form perfect (as close as I can) and just aim for that extra rep. Sometimes it's possible to blast out another one, but I try to resist, as progress is progress and if I'm doing it from workout to workout, I don't want to mess with it. I am also paranoid about over-training. The whole "don't train to failure" thing is hard to do, but it seems to work well.

  7. #17
    hellcha is offline Junior Member
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    Haha. Thank you, guys. There is so much advice that now I am lost. j/k.
    After considering all of your suggestion it is clearer about where I am wrong.
    Well, first, sorry for creating confusion but what I mean is not that I am stuck at the step 3 for 1 year. I began this step approximately 4 months ago and at that time, I didn't train regularly. In the other words, I didn't follow a particular routine due to my work at the end of the year. And that is where I have gone wrong first.
    I did make progress. At first, when moving from horizontal pull, I can barely squeeze a rep but now I can make 10 reps in the first set (I don't know if it is a big improvement for you guys). This is where it is hard to go on, especially for the second set.

    Now I am following the advice of ad5ly and see some change. I can do 1x8 and 1x7 but feel less exhausted than before and with better form.

    @305pelusa: there was a time when I increased the frequency but after 2 months, I felt tired, even fed up with exercise, though the routine did facilitate my improvement. However, after that, I went back to New Blood v1.0 for a few months but saw little improvement. Since then, I have changed to the version 2 and notice some development, especially for pushup, squat and leg raises. So currently, I dont think I need to up the frequency. Nevertheless, I will keep in mind your advice if anything else happens.
    Quote Originally Posted by JavonR View Post
    Just wanted to weight in on this discussion as well. I have been doing CC for a few years. My experience is also that if you are not performing the movements correctly, engaging the right muscles with the right cadence, you will stall and find it literally impossible to move on. If you are a big person or relatively weak, dealing with injuries and imbalances etc. this can certainly happen on the "easy steps".The solution is generally regressing to something easier, drop a set and/or reps, and focus on muscle activation and full body tension. The reason this happens is because of how much rest time is built in to the default CC programming. The tons of rest is not an issue IF you are working your muscles hard and correctly. If you are sloppy, the problem is exasperated as you are working the movement infrequently (once a week) which doesn't give you enough time to get better at your technique. It's really your increases in technique that will lead to strength further down the road. If technique is not getting better = you are not getting stronger. That means that even if you show up every week and do your workouts, you will eventually just be spinning your wheels - stalled. This is an indicator you are doing something critically wrong in the movements, and can be very upsetting. My ego did not take it very well at first, now I am literally twice the size of my old self.

    Another tip, as stated above, as you go through a movement slowly you will increase your technique. This leads to your actual strength gains. Sometimes initially increasing technique makes the movement harder. For example, if you are working horizontal rows maybe you just figured out you need to grip harder. As you have now changed your technique, pay attention to your body and back off the reps until you have time to work back up. I find this to be the case almost every time my technique improves and I learn something majorly new, have to back off a bit until I can build back up. That is the CC way and will lead to never ending gains. It is slow, but worth it. You will end up solid if you train like this.
    Thank you for your advice. I believe that CC is meant to be a long term and steady approach to strength.

    I notice that my back muscles dont engage when I do the exercise. However, I don't know what it feels when utilize the muscles of the back.
    Quote Originally Posted by Eoin Kenny View Post
    I'm not sure what you mean, so I just made a video to show you lol.

    At first I did the easier version (which allows me to put my chin above the bar properly, then I did the normal version, which feels awful to me personally.

    https://www.youtube.com/watch?v=0gsC...ature=youtu.be
    Your vid shows exactly what I do, just a slight different in hand position. With the straight legs, it is hard to use their power to assist the pull-up. Bending is much easier.

    One more thing, I see most people who get strong and big through calisthenics are of the skinny type. On the other hand, I am kinda overweight. So my goal now is to cut some fat as well.

  8. #18
    Eoin Kenny is offline Senior Member
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    I really just bend my legs like that because it is IMPOSSIBLE for me to do the exercise unless I assume that position. My neck does not reach the bar if I'm in a jack knife position.

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