[quote]Master Windu wrote:
these goals are.
-to increase absolute strength[/quote]
Train heavyish in a lower rep range.
Monitor total training volume per bodypart, keeping it relatively low.
Monitor diet, add cardio.
Jab, cross, and uppercut. Done. But if you had to prioritize, which is the number one goal right now, increasing strength or dropping bodyfat?
What’s your height, weight, and general fat level (not a percentage. Do you have a gut hanging over your belt, are you kinda average looking, sorta lean, etc.)?
What are your current maxes on the big three? Since you do have some experience training, a program to build strength could be slightly different if you currently squat 100-something or if you currently squat 400-something.
Lifting weights to get better at bodyweight exercises is like squatting in order to leg press more. It might carryover, but directly training the thing you want to improve is usually a more direct way of improving it.
The most appropriate training program will depend a bit on your primary priority, but I’d say look to lift heavy 3-4 days a week with some kind of cardio 3-4 days a week (depending on how fat you currently are). That’s as ballpark as I can get for now without more information.
Let me get this straight… you want to start lifting weights to get better at calisthenics in order to be so good at calisthenics that you can stop lifting weights. Does that sounds just a little bass ackards to anyone else?
Not sure why you keep saying this. No program is guaranteed to avoid plateaus. When they do pop up on any program, you make necessary adjustments to continue seeing progress.
Joe DeFranco’s Westside for Skinny Bastards is designed to build strength and muscle, hence the “skinny bastards” part.