Toes 2 Bar Program Results
Toes 2 Bar has always been an exercise I have never felt comfortable on, especially doing reps of anything over 8 in a set. As outlined in Toes 2 Bar Program, set myself 6 different sessions to do, aiming to get about 2-4 sessions done a week of the program over 8-12 weeks.
Toes 2 Bar was an exercise that I felt did not really contribute to huge muscle soreness, or really destroy a muscle group for my workout so I was able to do these pretty consistently most weeks.
The goal was to increase the amount of reps I could do, not only in one set but multiple sets. I put these in at the start of my workouts, after my warmup so I was relatively fresh. I got almost five sessions done of each of the sessions before I stopped. I felt a bit burn out and ready to change from these. Setting a 10 weeks cap I the future should help this.
After 27 sessions across about 10 weeks, here is what happened:
- Max set of unbroken toes 2 bar: 18 –> 29
- Max reps in 1 minute: 18 –> 30
- Max sets in repeating minute efforts (1 minute on, 1 minute off for 6 mins)
- 18/16/14 –> 30/ 19/ 15
- Increase of 48 reps to 64 reps
My Conclusions:
- My stamina in the toes 2 bar improved dramatically. There was a 33% increase in the amount of reps I could do in 3 minutes
- I could do longer unbroken sets. My max unbroken set improved by 61%
- Keep to four efforts for each session, should take about 10 weeks
- The constantly varied session allows you d to the program without a deload for a decent amount of weeks.
- Biggest gain was not the max set but the gains across multiple efforts and high volume sets
- Definitely something I will revisit in the future, potentially closer to the open.
Results are seen below:
Session 1: Max Unbroken
Session 2: As many unbroken sets as possible of a chosen number (inn brackets)
Session 3: AMRAP 1 min on/ 1 off x3
Session 4: Every 15 seconds certain amount of reps (reps I brackets)
Session 5: EMOM for 5 minutes
Session 6: Starting at 1, build up by 1 each time of unbroken sets, 5 minute cap
Session |
1 |
2 |
3 |
4 |
5 |
6 |
First Effort | 18 – 17/04 | 7(6) (42) – | 18/16/14 (48) | 4:45 (3) (57)- | 8 -(40) — | Finished 9s (45) |
Second Effort | 22 – 5/05 | 9.4 (6) (58) – | 23/ 19/ 16 (58) | 5:00 (3) (60) – 19/05 – go to 4 | 10 – (50) – | Finished 10s (55) |
Third Effort | 26 – 31/05 | 10.1 (6) (61) – 1/05 | 25/20/16 (61) | 2:30 +2 (4) (42) | 12 – 7 on last (55) | 10 + 7 (63) |
Fourth Effort | 26-18/06 | 9.5 (7) – (68) – | 28/22/16 (66) | 3:30 +2 (4) (58) | 12 – 8 on last (56) | 10+8 (64) – |
Fifth Effort | 29 – 18/07 | 9.6 (7) – (69) – | 30/19/15 (64) | |||