Incorporating bodyweight exercises
Ive been doing a upper/lower 4 day split for last few months...and my goals have some what changed, from primarily hypertrophy, to strength/hypertrophy, as well as core strength and balance.
Basically with some hard work...months down the line...maybe even a year...i want to be able to do things such as hand stand pushups, planche push ups and 1 arm pull ups, i dont want to just 'get big'.
Anyway firstly im not sure whether to adapt my routine to the defranco's westside 3 as this is more geared towards strength and also has some dynamic movements...or just go with something simple like Rippetoe's starting strength variation.
But either way, if i wanted to start doing pistols, planche progression, front lever progression etc etc, would i incorporate it on workout days after the workout? Or would it be ok to just do them on off-days? Or even every day?
Im really not sure how to go about reaching my goals...Ive done a lot of reading around, and am hoping to receive the book Never Gymless by Ross Enamait soon.
Any help appreciated.