The Best Calisthenics Training Split | Full Body - Upper Lower - Push Pull - Bent Arm Straight Arm
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- Опубликовано: 5 июн 2024
- Develop a clear understanding of why it is important to split your goals over multiple workouts throughout the week, how you should structure workouts and cycles, where most programs go wrong and where you can gain an advantage over other athletes. If you pay attention and retain the most essential details you’ll be able to answer most of your training questions yourself by combining the pieces and drawing your own conclusions.
Got questions on todays episode? Comment below!
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Timestamps
00:00:00 Welcome
00:01:38 Hard Working Sets
00:03:51 How much do we need for what
00:08:27 Full Body Split
00:11:31 Upper/Lower Body Split
00:13:50 Push & Pull Split
00:17:30 Bent Arm/Straight Arm Split
00:19:50 Thinking out of the Box
00:23:49 When to adjust your routine
00:27:19 Thank you
How many times a week should we train, how long should each session be, what exactly should we do per session, can we focus on multiple goals at the same time, which goals should I prioritize, how long should an isometric hold be to trigger hypertrophy… The list of questions is endless.
This past year teaching workshops, seminars and retreat I’ve started making the events longer in order to have more time for questions. Especially when it comes to calisthenics programming the misconceptions that I am seeing in countless athletes are quite big. Whilst many have the same questions almost everyone overcomplicates the answers drastically.
Understanding the fundamentals of calisthenics program creation or more specifically how to split up and divide workouts for faster gains, less plateaus and ultimately simply more fun is absolutely key!
Building muscle and getting stronger is surprisingly simple. The catalyst of the building cycle is training. Filled up with nutrients we work hard at the gym to create a stimulus. We then go home, rest, sleep and recover. Muscle is being built.
Very generally speaking the more you will train the more muscle you will build as long as you are getting adequate protein and recovery. For most athletes a muscle needs about 48h-72h to recover between workouts. Depending on how much experience with training you have, muscle growth will come faster or slower.
Calisthenics at the end of the day is strength training. Instead of weights we use our own body paired with progressions.
Your planche push up is your bench, your handstand push up is your overhead press and your front lever row is your cable row.
Just like with weight training the same thing is true with calisthenics: the more we practice a progression, the better we will get at it assuming the body gets adequate time to recover and nutrients.
One key difference is that calisthenics skills are more technical than weighted training. Not every session has to be extremely hard, leaving you sore and exhausted. Yes, you need this to build muscle but there is a lot to gain with lower intensity, higher volume training where you work on technique, muscle memory and general efficiency of the body in the trained movements.
The way you structure and organize your workouts throughout the week is called a training split. Splits depend on your goal, complexity of your programming, amounts of weekly workouts and your experience with training.
You may not have loads of subscribers like other influencers, but videos have much more quality than them. Keep it up, Sir. 🎉🎉🎉🎉
Thank you!! I appreciate it.
Excellent video, so much value. Thank you so much 🙏🏽🙏🏽
What an excellent video! This is top notch quality
Solid overview and good points to consider....
now gotta pick one and get training!!
a lot channels tried to sum up this huge topic and bring it to the athletes
this is by far the best vid in every single aspect
so great work COACH..
I had this barbaric approach to working out, where i push all the way to failure and even beyond, 6 days a week, in every single set, every single exercise. No wonder, i got CNS fatigue,my elbow for inflammed and i plateaued.
Now i studied more about mesocycle, reduced it to 3 full body days, and reduced my intensity as well. Felt weird at first but now its going pretty good and I'm making some visible progress in reps.
Thank you for this comprehensive video! Once my strength mesocycle ends, I'll start with the skill cycle.
The coaches advice is on point. Glad I found this channel. 😅
Thank you and welcome to the channel
I was doing almost 12-13 exercises everyday 6x times a week and almost every exercises till failure definitely i was Overtraining and not getting results but now i only do 6 exercises per day and 5 times per week and feels much fresh and stronger.
Sometimes less is more. Im pretty sure at some point every single athletes goes through this realization. And then again and again and again haha
@@CoachBachmann haha true, and these mistakes,struggles and realisations make the journey remarkable.
Tnax so much ❤
This was good to hear! I'm currently doing a Push, Legs, Pull, Rest, Full body (skills), Rest, Rest. With mobility and flexibility work on 2 of the rest days. Love the channel man!
Uh I like this plan. Variety yet everything covered. Well done.
Why did you chose to work on your skills towards the end of the week and not after the 2 days off when you are fresh? Honestly curios as I am currently doing something similar but the other way around!
Good question.. So, Friday is the skills/full body day, and comes after the first mobility/flexibility/rest day. I guess I still feel "primed up" from the push, legs, pull but rested enough after the stretch/recovery day. This also gives me all weekend to recover fully, before Mondays push session. (Yoga on Sunday morning for the second mob/flex day) I guess it would work fine the other way around too though?! @@CoachBachmann
So yeah, no scientific reason... Monday has always been a push day though and some old habits are tough to break : )
@@andydtkd not everything needs to be scientific haha and Monday is chest. There is no way around it!
Amen to that one brother! haha@@CoachBachmann
I appreciate all the work you do and share with us. I've got a question - do you think it is efficient to have 1 working set per muscle group in 1 training (but train every day, for example)?
There's an opinion that if you're sore and yet you still push through (for example, if you have 3-4 working sets per training), it is more efficient. I'd like to hear your opinion.
Hey, couple things here. Soreness is not a great indicator for strength gains or hypertrophy in general.
Doing 1 working set per muscle group but training every day can be done but on a purely scientific level does not make as much sense as you ant to properly fatigue a muscle before recovering it.
That being said if you have a different sport that you are training then every day full body can be an option. You will gain strenght without fatiguing a particular muscle too much.
I think it just very much depends on what exactly you are looking for when training!
Do you have a fullbody program for beginners? I'm new to calisthenics. Loved this video. So informative!
glad you like the video! Right now I do not have any full body programming available just yet. But soon! Stay tuned
Hey Coach, I've been training handstands with a class once a week since January and I've seen so much skill improvement. I've been wanting to add my own handstand sessions on my own other days of the week (on top of one or two gym calisthenics sessions) but the wrist pain has really just been holding me back. Only recently I've started to feel like my wrists can tolerate more work now but that feels like very slow progress. Any recommendations to speed up this wrist strengthening? I don't want to get injured but I'm also starting corde lisse this coming month so there's going to be a lot more demand on my wrists I feel. Thanks for the amazing video!
Corde Lisse huh? I thought they only call it that in Montreal?! Love that you’re getting into that! I’ve done a fair amount of aerial work myself!
So about your wrists. The aerial and handstand training is different enough that it should not make much of a a change honestly. Handstand pain is due to compression . Rope pain is gonna be due to tension/grabbing.
I would recommend icing the wrists after training and before bed. From my experience besides building training volume slowly and paying attention to good form there is not much more you can do. I did not see too much positive change from doing heaps of wrist conditioning trying to get it stronger.
Have a look at my handstand podcast episode btw! I speak about wrists quite a lot there
@@CoachBachmann thank you so much for the reply! I will grab a bowl of cereal and watch the podcast :)) i am very excited to keep growing in this art, it has been an amazing experience and the community has been wonderful
Thanks a lot for these advices ! But there is something I want to know. For upper the body, no problem, im not even to the inverted rows. But for the legs and the core, I don't understand how i could work on everything with full body or even upper/lower splits, as for the core there is straight body front, side, and back strengh, then compression strengh. Same for the legs, I can do pistols squats, but where do the nordic curl go, where do the isolation work go ? Thanks !
Hey, so you are already onto the real problem of the full body workout. Based on goals and personal preferences there might not be enough time or energy available in one workout to train everything. For legs you could consider doing only squats and deadlifts as they will include everything just how you could consider not isolating the biceps when doing chin ups. There is no one perfect routine for everyone but from my experience with a bit of tweaking full body can work for everyone.
How to prioritise your trainings
I am so overwhelmed with my trainings. I have so many things to train. Press to handstand, legs flexibility, back flexibility, and leg workout for gains etc.
Easy ;) you stretch your legs and train your press after. Do that twice a week. The day before you stretch your back. The day after you train your legs. You end up with 6 training days per week. Winning!!
Hey coach, Which split would you recommend for planche and front lever? I was thinking of BA/SA, with two BA days for gaining hypertrophy and SA to focus in planche and FL. I just dont know if SA are too much since doing Planche, FL, BL, and other assisted planche or FL excercises is too much for me. (Almost 2 years doing calisthenics, can hold supinated BL for like 15s)
I think the split you are proposing is good but overly complicated for now. You have all the right ideas and your split will most likely work but I would recommend sticking to a push pull split. Start each session with your straight arm drills to work goal specific and finish with the bent arm drills for hypertrophy.
Damn, really appreciate your content. In push pull split what can be the best number of hardworking sets?
A bit difficult to say as it depends on so many other factors like how many times per week are you training, what is your goal, for how long have you been training, are you training legs separately etc etc. more than 10 sets per workout per muscle group might turn into junk volume not taking technical sets etc in account. Since in a push workout all workout sets are pretty much for the same muscle group one could assume that more than 12 sets is too much. That being said 12 sets is plenty and in my opinion possibly even too much already.
@@CoachBachmann I basically was a skinny guy and started doing 100 pushups for 2 years everyday . Later i came to know about Calesthenics. I want to build muscles and unlock all the Calesthenics skills. But as i ignored pull i am weak at pullups and even didn't work at my legs. Currently i do 30 pullups in total as i give preference to reps and even single leg squats . I am almost there for a handstand hold and lsit. I want to learn this skills and gain muscles. Along with that manage engineering as I don't have proper diet and i cant even afford. I can do many push moments (pike, diamond, archer).Can you suggest me a split and some tips
@@jasonalva2123 You can do either a full body split or push and pull. Full body if you do 3 workouts per week. Push Pull if you do 4. If you want to do 5 or even 6 workouts I would add additional stretching sessions into the mix.
A healthy diet doesnt have to be more expensive. None processed food to make at home sure is cheaper than eating out.
I appreciate this is probably a complicated question to answer, but what training split do you recommend for someone whos main goal is the OAHS?
haha I was thinking about making an episode more specific on how handstands could tie into this system.
I don't think its a complicated questions considering OAHS were my main goal besides getting juicy for the past 10 years.
For OAHS you need consistency, frequency and volume. The bigger your muscles the harder handstands get (yes, I did not make it easy on myself). Yet, no muscles means you'll be fragile and you will get injured.
Train handstands first thing always. You want to be fresh and rested. Use the gym or calisthenics (strength training) to stay balanced. Not even your overhead pushing is properly covered with OAHS training.
Options could be:
3-5x per week full body (ultra low volume)
2x per week pull with 1x proper push & legs before the day off
Regular Push Pull Split where you try to get as much time after push and before the next handstand session.
I tried pretty much all splits at some point throughout my career. The Bro Split will mess you up the most for handstands for sure!
@@CoachBachmann Thanks for the reply that was helpful. I think the biggest thing for the OAHS is the time commitment. I've cut back on my strength training to accommodate for the handstand training.
I've been doing an upper/lower split for a while and it's worked quite well. That way I've got dedicated handstand days. One dedicated upper and lower session a week as well as an additional lower volume upper day.
This guy has the best physique I've seen from anyone in the calisthenics space. Wonder how he trains
If you listen to the episode you’ll actually find out ;)
Welllll he is a professional high level circus artist 🙃
You missed the vertical push-pull horizontal push-pull split
🙌🙇♂️
(: 💪
Não entendo o idioma, mas o que tenho pra te falar é: vc é lindo do jeito que gosto mano