Due to the success of the training program with rings, we have decided to create a second, slightly more advanced version for those who want to continue improving. The work is distributed in 8 phases over 23 weeks, although the actual duration will be set by your rate of progress. This program has been carried out with the advice of @jringsgravity_workout. 

 **Must know** 

 - It is designed to be done twice a week, with an extra routine in case you want to do a 3rd session. 

 - Use rest times in between, between one minute and two and a half minutes, depending on how difficult you find the routine. 

 **Requirements** 

 It is recommended to have an intermediate level to start with, so ideally you should already be familiar with the basic ring exercises (push-ups, dips, rows and pull-ups) or have done the intermediate version of the program available in the app. 

 **Necessary material** 

 Rings that can be placed at different heights.

Advanced hypertrophy with rings

In this phase we focus on the basic exercises, to make sure we are fluent before moving on to more complicated exercises.

Master the basics

In this phase we will continue working with the basic exercises but increasing the intensity.

Basic progressions I

In this phase we will add new exercises, some of them more difficult. In addition, we will continue working with basic exercises. Never forget the basic ones!

Basic progressions II

In this phase, as in the previous ones, we will increase the intensity of the exercises. In addition, we will start with unilateral work. This last type of exercise is very interesting because it helps to work the muscles in a balanced way, avoiding force one side more than the other with their respective negative effects.

Compensating to advance I

Things are getting interesting! You are already reaching the last phases of the program. As usual, we will continue to increase the difficulty of the exercises.

Compensating to advance II

In this phase we will begin to integrate exercise combinations such as the ring muscle up. It can already be said that you have a fairly advanced level in ring exercises, continue your training until the end!

Prince of the rings

In this phase we will continue to increase the intensity and difficulty. In addition, we will incorporate more complex exercises into the main routine, so do not forget to pay close attention to the correct technique to perform each type of exercise with the help of the explanatory videos .

King of the rings

We have reached the last phase! Upon completion, you will become an expert ringer capable of performing complex exercises that chain several types of movements. You have reached the highest level, so it is common for the speed of progress to be slow, compared to previous levels. Take your time!

Calisteniapp

Advanced hypertrophy with rings

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