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Lifting Weights After 12 Years of Nothing But Calisthenics
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- Опубликовано: 3 авг 2024
- Calisthenics Expert Al Kavadlo answers a viewers question about how and why he's added weight training back into his workouts after doing nothing but bodyweight training for over a decade
You're the OG, Al. HELLYEAH!
I respect both of y’all both of y’all are OG’s along with Beast & Zakaveli & all the other greats
At 43 I noticed that by lifting free weights, my hunger was unstoppable. I switched over to bodyweight exercise only. How is your weight doing Al and Danny ?
@@markcampbell8158 I am 47 years old and exactly six feet tall. My weight fluctuates between 177-185 lbs. I am about 60/40 ratio calisthenics/weights. When I was 90/10 , I was about 173-175 lbs. Less fluctuation, too. So, yes, I am heavier lifting weights. PART OF THIS IS: Most of my weight gain was in my legs and glutes. I still have a six pack, but my ass is bigger, I am more solid, and it's even harder to knock me down. At this age, no one will grow past their genetic potential. My upper body has been just about there for some time. My legs have never been. OTHER PART OF THIS: Look, calisthenics favors a lighter body. Deadlifts favor a heavier one. When pull-ups, muscle-ups and flags dominate my training ,it is better to be light. When barbell squats and deadlifts are the focus, a heavier body is favored. More calories (hence more food) are needed for a heavier body. Just dont mistake muscle for fat. Sorry for the impromptu DANS RANT. You caught me at the right time, friend.
I like to use everything. Weights, bands, cables, calisthenics, sandbag, etc are fine for me for training.
That’s the best way to be, never understood why people feel they need to pick one
Glad you’re posting!!
Really enjoy your videos thank you and Danny for your content and dedication ive been lifting for several years and now im 45 years old with major injuries to my entire body but still love body weight training and look forward to practicing calisthenics for just better overall function and health
This is some great insight Al. Thanks for sharing!
Calisthenics are the truth. I didn't bench for 3 months (recovery from surgery/other crazy life stuff). Before I was struggling to bench 225, but during those latter 2 months I did a lot of dips and push ups and went back to the gym yesterday and was able to hit a PR of 255 on the bench. Also, all my pull up training allowed me to do 200 lbs on the seated row easily for reps. So I think I will be mixing both calisthenics and weights from now on.
Say it ain’t so. 🥺. And Danny has a new book Hybrid Strength Training. Hmmmm. My best was 525 deadlift/455 squat/315 bench. Then two shoulder surgeries. You guys were my go to guys. No more weights for me. Wishing you all the best. Since I switched to Bodyweight and yoga I have never felt better. Stay safe …. But as far as weights for me…” nay nay nay”…….
Hey hey hey Al! Great video as always! The take away for me was you enjoy it that makes total sense to me, keep enjoying what you do or try something new!
Have a great day 😀
Al - I’ve been a fan of and been following you and Danny for a long time. Having been a marathon runner and a martial artist most of my adult life I focused entirely on body weight stuff in an effort to stay strong without adding bulk. It worked for me and I truly enjoyed it. However now at the age of 72, my best running days are behind me and I’ve been encouraged by my wife to give up any activities that require a cup and a mouth piece. I felt like I needed to add something to my calisthenic workouts to alleviate the boredom a little and to give me some other ways to maintain if not increase my strength. About a year ago I added kettlebells to my routines and it has been a lot of fun. I mostly do swings, TGU’s, goblet squats, snatches, and cleans and presses. However I still do my pull-ups, dips, push-up, etc. I really look forward to my workouts again and feel like the KB’s have done a lot for my lower body and core.
i hear ya, jerry. i'm 67 and competed as a non steroided powerlifter back when i was 19-22. i continued doing some heavy lifting through my 30s, but also did martial arts. i've been doing calisthenics for about 1 1/2 years now, and just began doing some kettlebell exercises. along with adding in some flexibility training, it feels like a good way to continue into the future. right now, i have no desire to ever return to putting a barbell on my back and squatting.
I'd say whatever works for you! I'm just glad to hear about older athletes still getting after it! Stay strong!
I agree totally. I teach tang soo do and do a little boxing, judo, and BJJ.
I think kettlebells appeal to people who like high rep bodyweight basics because you can rep out a few Olympic lifts and hit your legs, lower back, upper chest, and upper traps. Of course you can hit those muscles with pike pushups, back bridges, etc, but then you're getting further into calisthenics skills territory.
Kettlebells are also good for people who have heard that they should be doing Olympic lifts for athleticism but don't want to use a barbell for whatever reason.
I think the combination of the two is the perfect program for strikers. I'm not sure yet if it'll give you the leg strength you need for judo, but I'm hopeful anyway.
Love You Al, You're My Hero ~
Former Professional Football Player Who Deadlifted over 900 Pounds In a Tournament And now you Got Me Into Body-Weight ~
Plus I've Read ALL Your Books ~
With or without straps?
First video I have watched of you. Only heard about you today. You seem like a terrific fella 🙂. Look forward to tuning in to lots more of your content. All the best. Take it easy brother 👊
You're such a positive guy, Al!
Love watching your vids, whatever you talk about😊
Nice to see a vlog on your new weight training journey👍
Awesome. Good to hear
💪🏾👍🏾
How timely. I just bought Danny's Hybrid system book last night and I am diving into that training tonight!
Great that you have started again !
I also like calisthenics more but squats and deadlifts are essential for me
Great video Al as always! Funnily enough I purchased some free weights last summer. I now incorporate free weights with calisthenics. I really enjoy the combination of these two strength training style's!
Working out and staying in shape should be the norm-however you want to do it is up to you. Thanks for the great videos and books.
youre a wicked guy al.
could listen to you all day.
thanks
Vladimir Zatsiorsky, the former strength and conditioning consultant to Soviet Olympic Teams, who wrote the classic text on strength and conditioning, recommends changing exercises and strength training methods to avoid muscular accommodation, which is when your body stops progressing in muscular endurance, size, and strength. There are many different ways to achieve muscular overload, which include by: (1) load (more weight); (2) volume (more reps and sets); (3) velocity (lifting explosively fast or very slowly); (4) time (static holds and pauses); (5) elasticity (resistance bands and bungee cords); (6) resisting gravity (like doing pull-ups, dips, and push-ups); (7) self-resistance by using opposing muscle groups ( like doing Charles Atlas "Dynamic Tension" exercises); (8) grip compression (like doing Eugen Sandow adjustable spring grip dumbbell exercises); (9) magnetic resistance (like in 4-wheel push-pull sleds); and even (10) using Eugene Sandow's Strength Training Method of using the brain to create "the Mind-Muscle" connection by flexing your muscles harder and harder each time (as Eugen Sandow, "The Father of Modern Bodybuilding"-- and for whom the Sandow Trophy is named after, which is given to the winner of each year's Mr. Olympia Professional Bodybuilding Contest, advocated on Page 23 of his book, STRENGTH AN HOW TO OBTAIN IT.).
Thus, changing exercises, the types of exercise equipment, exercise routines, and even strength training (there are many) is a good way to overcome muscular endurance, size, and strength plateaus.
However, if you choose to switch to weightlifting, I strongly recommend that you practice the 7 post-workout stretching exercises that Tommy Kono, "The Greatest American Weightlifter of All-Time", recommends on Page 79 of his book, "Weightlifting, Olympic Style", to relieve vertebrae compression, which can not only injure you and cause you pain, but also make you shorter.
love your smile at the beginning of each video - the only one that gets a like before i watch the video haha
Hey hey hey Al! Quick question are the calisthenics certifications that you teach a life time cert, or do they require continuing education credits to maintain a relevant status? Thanks for all of the awesome videos!!
It's literally been about 12 years since I was last in a gym. I love the calisthenics workouts at home but I do miss some of the good ole aspects of the gym life.
Thumbs Up Al 💪🏼
I keep commenting on your vids lol but I got started with conventonal weight lifting and kinda got away from it over the years. I do think it is good to learn and perform basic weight lofting excercises for most ppl and is fun to revisit now and again. As long as you dont let the ego tell you to keep bumping up the weight, i think there are alot of benefits to weight training.
Great video Al! I love calisthenics, but I also use kettlebells in my workouts. I find swings carry over to Karate well, people can be quite dogmatic over these things
I also use kettlebells and other weights attached to a pull-up belt and am finding it useful for progressive overload.
I like weighted pullups and then coming back to them without weight makes it feel like you flying
Nice. I think Danny is on to something with his hybrid training. I think you really need barbell squats and deadlifts to improve skeletal health as you grow older. I also like combining it with key Bodyweight work (chins, pushups, leg raising, hip bridging, etc.). Best of both.
Wow! Very cool. This past year, I got into weight lifting again as well. I'm doing mostly strongman exercises but I never abandoned the calisthenics. If anything, my calisthenics have gotten better.
But it feels so damn good to squat, deadlift, do some farmer walks, sand bag carries and just slam some iron. So I'll be sticking with this for a while but calisthenics will always be my base exercise.
Strongman + calisthenics is a great mix. Same with kettlebells
Hey hey hey, Al, any concerns about joint health?
I powerlifted recreationally for a lot of years. But I got to a point where I just got bored with the barbell and lifting in general.
So for the past few years I've really simplified my training to mostly bodyweight. 3x per week I'll do 50 strict pullups and 100 strict pushups. Then 3x per week I do hill sprints and lunges.
Other than that I just walk 8-10 miles every single day. Gotta say I feel a lot better since I've ditched lifting for the most part. Now health/longevity are more important to me. 💯
Your story almost sounds exactly like mines. I ditched the heavy barbell/5x5s type work back in 2006. Dabbled in crossfit for a bit after that but since 2007 its been all bodyweight work. I have stuck to the basics. Push ups, pull ups and high rep bodyweight squats x 5days with running 3-4 times a week. I just recently retired as a firefighter with 30 years of service. I feel much better now physically at 59 y/o than those days of heavy lifting. And no, I didn't loose a any muscle but I am leaner with a more athletic look.
I have incorporated some weights into my training recently aswell, I actually ended up only using them for lower body and doing body weight only for upper body...best of both worlds 👍🏼
I recommend this since legs, mainly calves, are hard to train.
Gymnastics = Gymnastics....Not labeling things too much makes you Evolve very Fast....If you are Happy, train up to Yoga
Years of consistency with calisthenics has made you very strong and all your "muscle chains" are well developed, I find going back to weights for shorts periods of time quite fun, but like yourself, willing to train more towards relative strength and longevity.
Hey hey hey Al, what is your thoughts on getting a coach vs going alone?
Hey, hey, hey
Any advice on incorporating banded movements for leg training?
Its all good. Using various tools if you have access in fine and great. Seems to me though that virtually all bodyweight guys eventually return to weights eventually almost without exception. I wonder if at the end of the day weights are needed to progress lower body strength.
I'm just working with what I have (light-ish dumbells) but weighted BS Squats helped me get up to pistol squats recently.
Hey hey hey, Al! Do you have any pet peeves about gyms? Thanks!
Lower back injury video coming in 3
.. 2...1... But seriously stay safe and healthy Al.
That avenue j sign made me miss Brooklyn
Wow when i heard the stats about his DL and Squat i was shocked that calestenics dont grow your legs and lower back strong
Interesting, what about from the POV of a grappler/bjj guy/wrestler?
Bar for the legs, rings for the torso!
Pavel once said in reference to to men having lean legs -
" warriors don't eat chickens they ride them!" 🤣
Hey hey hey Al. How's your brother doing?
I mix bodyweight and weight training best of both worlds
Funny how it goes - I trained nothing but calisthenics for about 5 years then realized I could be more athletic if I did other things. Enter the kettlebell! I'm a far more rounded trainer now, with calisthenics as my mainstay.
why wasting money for the gym while you can get fit everywhere ? - Raising the bar - Al Kavadlo
Interesting.....it sort of supports Steve Maxwell's idea that there is a curve in training and that you peak in strength or size after about 5 years and it's all about maintenace after that. It may appear that you got stronger on the Deadlift and Backsquat when the numbers increased, but it is more than likely that those numbers went up because you got more effiecient with your technique as oppose to gaining in strength. You sort of confirm that when you noticed that you didn't increase on the callesthetics.
I can’t lift anymore after spinal fusion surgery. Even through recovery. Body weight is my only go to now, and it’s been a very difficult transition mentally being that I’ve lifted weights for over 20 years.
I’m looking forward to this new phase, and hoping to master calisthenics and hopefully can get over the mental struggle of not lifting weights anymore.
I love your content. Been a secret watcher for some time.
Thank you.
Dude I had spinal surgery 12 years ago and moved to calisthenics without a single regret. In fact I wish I'd made the shift way earlier I enjoy it so much. I wouldn't worry too much about 'mastering' calisthenics though. Just enjoy it man.
@@urbanbowman61 appreciate you taking the time to share that with me. Thank you!!!
What happened that required you to have spinal surgery?
I enjoy 1x a week weights and 1x a week calisthenics 😊
Is weighted calisthenics considered as calisthenics in general or more toward weight training?
It's really weight training at that point...
Can u tell me why I get super hungry on calisthenics then I do on weights?
For me it was the opposite...
That ending comment about chicken legs....that be me.
From the side I look like an old man (no ass and straight legs with no bulging muscle). Despite having been involved in explosive sports for most of my life like soccer, racquetball, tennis, football, softball, along with things like biking, hiking, BMX, off road motorcycle, and of course weight training. My stupid ass legs just refuse to add mass! I am pretty sure that I have done hundreds of thousands of leg reps on top of all the sport. So annoying. They are strong for their size and endurance hasn't been an issue as I tried going on a long bike ride without training and did a 50 mile ride and wasn't sore the next day - all the field sport clearly helped.
I used to make fun of those dudes in the gym with no legs. I just assumed that the only mirror that they had at home stopped at the waste. Now I know that sometimes lower body development just isn't in the cards.
Try Zwift and road bike. :)
Wouldn't building leg muscle make calisthenics more difficult?
You should check ur bench to:)
Seems that calisthenics has decent carry over to weight training but vice versa not so much.
Hey ye ye
Nice to see that you are this strong with weights. Of course strength oriented training will not get you big muscles as fast as bodybuilding. The strongest guys aren't the biggest🙂who cares
road to crossfit
Aren't you scared you'll end up injuring your joints/muscles eventually? Heavy weights are terrible on the joints and whatnot. Or do you think since you do it only once per week that you are out of the danger zone?
You think unweighted calisthenics invariably benefits joints?
@@senaares6107 I don't know what you mean with "invariably" but if you read Convict Conditioning, Paul Wade says that lifting with weights will ruin your joints because we are not supposed to lift that much that repetitively
Who is this Avocado
His name😂
And have you tested the almighty bench press😅?
It'll be easy:)))))