All of this running around is a good way to get lost and confused. Even the term “muscle confusion” gets thrown around as a supposedly good thing to prevent your body from getting used to the current routine.
I used to believe doing something random and different was a good thing. For a while, it was nice to be doing something new in each workout. What wasn’t nice was the fact that I didn’t get very far from it, and it was a hassle to feel like I had to figure out a whole new workout every time I walked into the gym.
Novelty and variety have their place, but it usually creates more busy work for you. This especially goes for the objectives of building muscle and strength. After all,, when was the last time you did something really well while feeling confused about what you were doing?
You can burn a ton of calories and have fun with random workouts, but building up your body requires giving your system a rock-solid routine you consistently stick to for at least a month or two.
#5 Adjust your routine as you see fit
On the other side of the coin, you don’t want to get stuck using the same stale routine for months on end even after it’s clearly stopped working for you. You should be making some sort of progress, be it an extra rep or improved tension control, from one week to the next. As long as you’re still inching forward, there’s no need to change things around.
Sometimes you do need to make a few changes to refresh your routine and make it feel new again. I'll be addressing this topic more in a later chapter, but for now, just know that you shouldn't become too attached to any given routine.
Those basic principles, along with the GSC workout format, will help guide you toward more effective workouts than a whole library of theory and workout variation. All that's left is to give you some basic templates to inspire you, and you're off to the races. Let's get started.
Movement/ support chain 4-day split
This workout style is a classic approach which involves 4 total full body workouts each week, but the workouts are split between the movement and support chains. This approach offers a great deal of balance since the movement chains typically require more recovery than the support chains, and the support chains provide a bit of an active recovery session.
This is also an ideal template for those who want to practice sports or other activities. The timing of this workout gives you the most volume of work without compromising your other activities and vice versa.
Movement/ support chain 6-day split
This template works the same movement, and support chain split at before only now you have more volume and less time off. It uses the same workout format, but you don't have one or two days off between each split.
This workout approach is better suited for those who do not practice many other physical activities and have a pretty sound recovery system in place. I only recommend this program if you are getting plenty of sleep and are not practicing a very restrictive diet, so there's less impedance on recovery.
As a general rule, you should be feeling pretty good from one workout to the next. If you're feeling tired and worn out by the end of the week, you're probably better of going with the 4-day plan.
3x a week ABA BAB split
This plan may be one of the most popular strength and muscle building plans today. It involves using two different full body workouts, each emphasizing a separate area of strength. The idea is to cycle between the two workouts every Monday, Wednesday, and Friday. Since you're working out an odd number of days each week, you'll be hitting one workout twice and the other once. The following week, you'll reverse the pattern.
This sort of workout offers a lot of recovery time and is pretty easy to fit into a busy schedule with work and other physical activities.
Full body 2-3 days a week
This template is a classic approach that’s ideal for those who have a hard time recovering but also want to push themselves with hard workouts.
It's a plan that uses all six chains in one workout, so I recommend dropping down from 3 to 2 grind sets to make the workout a little more efficient. If you're willing to do the full deal, then rock on.
You can plan your workout for any days of the week, just make sure you have at least one full day off between the two.
Movement/ Support chain 3-way 6-day split
For the record, this is the plan I like to use the most. It makes the workouts short and efficient while also keeping you active most days of the week.
As always, you can split the workouts up; however, you like, but I prefer to combine a movement chain and support chain exercise each day. It offers a nice balance and the support chain sort of feels like a full body finisher at the end of the workout.
Grind Style Plus Routine
This is a modification of my popular CC+ plus routine I created several years ago. The basic premise is to combine high-frequency practice work with low frequency strength work in the same program.
Doing this has several advantages; it allows you to practice tension control and stability every day of the week, thus putting you on the fast track to improving your technical proficiency. It also helps with mobility and keeps you "action ready," so you're not stiff and tight all the time. Practicing this sort of routine can even significantly reduce, or almost eliminate the need for a lengthy warm-up before your workouts.
The plan is quite simple. All you do is practice the tension control and stability exercises of all six chains before your usual workout. You can do this in any order you like, but you'll probably want to finish with the tension control and stability exercises of the strength exercises you plan on doing that day.
Going through the first two phases for all six tension chains may seem like a lot, but it's not really that bad. Consider that the shoulder protraction and retraction exercise for the push, pull, and extension chains are pretty much the same so you can cover quite a few bases with just a few movements.
Keep in mind that these are all just training templates. Feel free to adjust, change, swap, and modify them; however, you wish. If you want to run an idea by me for a routine you’re considering you can send it my way at [email protected].
Chapter 12
The DIY Grind-Straps Portable Calisthenics Gym
Throughout this book, I've been mentioning a piece of equipment called Grind Straps. Grind Straps are the latest iteration in a long line of DIY calisthenics home gym projects I've been working on since the start of my bodyweight training career.
Over the years, I've created many different designs, including some that are made out of rope that I gave instructions for in Smart Bodyweight Training. These Grind Straps return back to the use of nylon straps for easy assembly, set up and portability. They also incorporate several anchoring advantages as you shall see.
In many ways, these Grind Straps are the pinnacle of my designs. They are the simplest, easiest to use, most versatile and most portable set up I have created. But before I go into showing off their features and easy assembly, let me made a few things clear.
The design that I'm sharing with you has not been tested, nor can I promise it will always hold up to adverse conditions. Some of the modifications I'll mention will minimize the risk of breaking but, as with all DIY projects, there's always more risk involved with using them compared to a commercially available product. This also goes for any modifications or adjustments you may wish to make to the system. I always encourage folks to modify the design to suit their needs but know that such changes may increase the risk of something going wrong.
Second, know that Grind Straps are not at all necessary for GSC training. You can use any other suspension trainer you like. You can also just use the floor and solid bars at the local playground.
Okay, now that I’ve covered the incidentals let’s get into the design and set up of the Grind Straps.
Why use Grind Straps?
You don't have to make or use any sort of suspension trainer in GSC, but they do offer several big advantages. The first of which are the
se straps give you the freedom to adjust basic bodyweight exercises to your level of fitness. In some ways, they can make challenging exercises easier and more accessible. Incline rows and push-ups are a perfect example of this.
The straps can also make basic exercises much more difficult and challenging for those who may consider bodyweight training to be too easy. The saw planks and strap dips are great examples of exercises that can challenge even seasoned athletes and exercise enthusiasts.
Straps are also a flexible and adaptable tool which accommodates your personal preferences while providing valuable feedback on every rep. You no longer have to force your hands into a fixed position during pull-ups or rows since the handles will move however you wish. That same movement will let you know if your technique is starting to erode during a set or if there’s a discrepancy between your right and left side.
Finally, Grind Straps are essentially a portable gym you can take anywhere. You’ll never be without a trusty pull-up or dip stand, even when traveling and can’t find a gym when on the road.
Grind Straps assembly
One of the advantages of Grind Straps is they are easy to build. Each strap only consists of three separate pieces, all of which are readily available.
Cam Straps
The main section of the system is a ¾ inch wide length of nylon strap with a sturdy cam buckle on one end.
These straps are lightweight, easy to pack up, and take up a minimal amount of space. The length of each cam strap depends on your application, but a length of 15 feet is ideal in most cases. Lengths of 18-20+ feet are better if you're going to be hanging them from a support that's out of reach.
You may be able to find the straps you need at a local hardware store, but I recommend picking them up at www.strapworks.com . They give you a great price while offering custom strap lengths and colors to suit your preferences.
PVC Handles
You have a couple of options for the handles of your grind straps. The first option for DIY trainers is the use of PVC pipe. PVC is inexpensive and available in most any hardware store. You can select the diameter and length of the handle that suits you best.
The downside of PVC is that you need to be precise in cutting it to length and make sure you smooth the edges to prevent abrasion into the straps. Even the slighted burr or rough edge can cut into your straps under load and compromise their strength.
Never use a strap that’s frayed or showing signs of wear.
I recommend cutting each length with a small tooth saw for the smoothest cut possible. You can then use fine grit sandpaper to smooth down the edges of each handle. Foam sand blocks are also helpful since they flex and adjust to the contours of the PVC tube.
Some people like to wrap their handles in hockey tape, but I've found this can get sticky and collect dirt over time. My solution isn't to use any sort of tape or wrapping at all. Instead, I score each handle with the tip of a razor blade down the full length of the handle. Doing this creates a slight ridge in the plastic, which is perfect for a firm, yet comfortable, grip.
Commercial handles
A slightly more expensive, but professional option is to buy a set of commercial weight machine handles and remove the nylon strap. This costs more, but you’ll end up with a handle that’s designed to move against the straps while providing a comfortable grip texture.
You can find handles on the internet or a specialty exercise equipment store. I use the plastic handles off of the D-handles from Inspire Fitness, which you can buy right off their website at inspirefitness.com.
Door anchor
Lastly, Grind Straps have a built-in door anchor attachment. This attachment is a minimalist way to hang your straps from a sturdy door frame, like in a hotel.
These door anchors are a durable rubber material which is actually a length of fuel hose you can pick up at local hardware or automotive repair shop. You'll typically purchase a foot length of tube for less than two dollars, and cut it into one-inch lengths, one for each strap. 3/4" width fuel hose works best.
Grind Straps set up
Anchoring your straps
Grind Straps can be anchored three different ways depending on your situation. The first option is to create a loop that you throw over a bar and then feed the strap through the loop on the other side.
This type of anchor is ideal for indoor use where you have something like a pull-up bar or similar support within reach. This anchor allows the handles to twist and rotate freely. It also grips the bar so the strap won't slide to the side during exercises like chest flys.
The second option is to throw the cam buckle over the support and attach it to the other end of the strap. This anchoring solution is the fastest and easiest way to hang up your straps, and it's ideal for hanging from supports that are out of reach.
The disadvantage of this anchor style is it doesn't allow the handles to twist or rotate as freely, especially during exercises like pull-ups where the handles are close to the anchor point. This setup will also slide along the support if you place enough lateral force on the handles.
The third anchor point is to use the door attachment I mentioned earlier. To use the door anchor, slide the rubber stopper about 4 inches away from the cam buckle and fold the strap over. Do the same thing on the other strap and throw the straps over a sturdy door. Close the door and pull the strap taught to secure the anchor point.
Ideally, you should be pulling against the door in the same direction you would close it. This ensures the resistance of your body is supported by the whole door frame. Pulling against the door in the opening direction is usually fine, but you have a lot less support since you're only being supported by the door handle mechanism. If possible, lock the door with a deadbolt and set up your straps closer to the hinge side of the door for additional support.
Handle set up
Grind Straps use two different handle setups. The first is the most straightforward and easiest to use. Just run the end of the strap through the handle and feed it through the cam buckle.
The second option gives you a set of foot slings and locks the handle in place so it won’t tilt under pressure. It’s still pretty easy as you just feed the strap through the handle twice before running it through the cam buckle.
Keep in mind that setting up your handles with the foot sling does add an extra step when adjusting the height of the handles. With the first set up, you just push the button on the cam buckle and pull on the strap to make the handles higher or lower. If you’re using the foot sling version, the handle will stay in place along the strap so you’ll need to slide the handle along the strap while making your adjustments.
Setting up your straps for use
Grind Straps allow for a variety of both vertical and horizontal adjustments so you can create the optimal setup for any exercise. For the most part, there are three primary positions you’ll be using for both vertical and horizontal adjustments.
Horizontal adjustments
The three horizontal adjustments are close, shoulder width, and wide. The close anchor position is ideal for exercises that involve pulling the straps apart like during rear deltoid flys or hip abductions. The close position gives you more resistance as you pull the ends of the straps apart since the narrow anchor point makes the handles naturally fall together.
The shoulder width or medium anchor point set up is ideal for most of your exercises like push-ups, dips, pull-ups, and planks.
Wide anchor points are seldom used, but it does come in handy for exercises that involve pulling the handles closer together. Chest flys are a prime example for this setup since the wider anchor points do the opposite of the narrow and use gravity to resist pulling the handles together.
Vertical adjustments
The three vertical adjustments include floor level, naval height, and overhead reach. The floor height setting is perfect for all three support chain exercises, hamstring curls, and push-ups. Naval height is usually the ideal height for exercises like jackknife pull-ups
and dips. Lastly, overhead reach heights are great for pull-ups and any other form of hanging work.
All of these adjustments are general guidelines and you may wish to make your own adjustments as you see fit. Don't feel like you always have to use these heights. Sometimes, you may not be able to have your straps close together, or wide apart due to your environment. You may also not be able to bring your handles all the way to the floor or above you. In these cases, it pays to be creative and adapt your technique to your available setup.
Above all, be creative with your set up and workout space. All environments have their pros and cons, so don't get too caught up in getting everything perfect, especially if you're traveling or in unfamiliar settings. Just be aware of your surroundings for potential hazards to the straps or yourself. Most importantly, have fun!
If you do end up making your own pair of Grind Straps I would love to see what you’ve created. You can DM me on Instagram @red.delta.project or email me pics at [email protected] .
Chapter 13
Common GSC Questions & Answers
This is the first full release of the complete GSC program to date, however many of the approaches and methods in this book have undergone years of testing within the Red Delta Project Community. During all of this R&D, I've received a lot of excellent feedback and questions about the program. I wanted to take the opportunity here to highlight some of the most common questions I'm asked so they may help you along your journey.
Do I have to stick to 3 sets during the grind phase? Why not do more?
I selected a three-set protocol because I find that's what works best for most people. Usually, the first set is the "fresh set" where you can put forth a lot of effort and get a good number of reps, or improve technique. The second set is the best set where you're still sort of fresh, but your neuromuscular system is fired up to the max. Then you have the third set, which is where you spend the last ounces of energy you've got.
Grind Style Calisthenics Page 9
