I figured out the HACK to building MUSCLE QUICKLY
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- Опубликовано: 27 мар 2023
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Music used in this video:
Pink World - Retro Girl
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• Pink World (Lofi Hip Hop)
DISCLAIMER:
I am not your personal trainer or dietician. Any information based off of this video is entirely experience-based which had worked for me. Consult your doctor or physician for personalised medical advice.
Many people are asking for my diet. I explained it in a video here: ruclips.net/video/6s40v5jIWjk/видео.html&ab_channel=Caliversity
What was your BEFORE and AFTER Height and Weight?
@@vikingnorsefitness5727 Weight before was 64kg. Current weight 71kg
What do you do for legs?
Only one question. How long did u rest between subsets when u started? Currently resting 30 seconds between subsets and 3 minutes in between sets. Can barely do the whole set and thinking I am Mayne needing more rest in between subsets.😅
What is subset
Bro is aesthetic af
Gay
Cringe
From 2 exercises
Even without shoulders
frfr
What is inspiring here is re-inventing yourself and improving. Rather than just feeling sorry for yourself. Kudos!
Thank you brother
I just love how simple it its the routine but how effective can be, you must be proud of yourself bro. I went to the gym like 3 years but i didnt like all the variations and eventually i hurt my back boxing, so cannot lift weights anymore, so i started calisthenics bc its not hurt my back. And im really inspired by you, tomorrow i will try your method.
Just curious, how exactly did you hurt your back boxing? I'm asking because I already have a bad back and I'm starting a boxing journey.
@@kimbarsegyanprobably without proper warmup, the movements can really f up your back if you dont warmup and stretch beforehand
@@kimbarsegyan I had an undiagnosed hernia, and the power of my punches made the condition of my back worse, since I punched like crazy hahaha, my technique was good but years of doing things wrong before paid the price, mainly due to my height and I was somewhat overweight at the time. Keep on boxing brother, but be careful, be careful with the things you see on the internet and what other people tell you, it is better that you do your own research and avoid bro science
@@Ahrone1586 Literally exact same here. I've been basically unable to do normal activities for about 3 months.
@@robob5332 its... difficult bro, i have passiom for combat and its like im cuadraplejic... i mean i live a normal life i can do sport but no competitive now, i can advice you to find another passion for now, i started archery, draw, and i started to make friends with some competitive ow (i need to compete in some way haha). Sometimes i just shadow box like in the gold times with all my friends in box. Stay strong in mind bro, search about recuperation methods, dont do bad to your back and try everything healthy to improve your situation!
No BS, no fluff, no nonsense. More of it please!
Hey bro, I just wanted to say thanks for your hard work. It’s inspires me a lot and it’s people like you who pass this stuff into the next generations. Thanks
Did you know this about Push-ups? ruclips.net/user/shortsugbisEtdzLs?feature=share
People over complicate fitness, which is why channels like this are a blessing
I got jacked by doing these 3 times a week
1,000 jump rope skips
100 pushups
50 pull ups
I recommend it for everybody
Awesome video! Straight to the point and appreciate the transparency.
Thanks for sharing man, we really appreciate it. You're a real one
Great video man! I already did something similar but my volume wasn't nearly high enough. I will adapt these principles, thank you for sharing them!
casio f91. absolute madlad. keep up the work
Fantastic. The music and the trees are so chill.
Your channel growing so well, keep it up 🎉
Great work, brother! Just looking at your progress make me continue my own training. Keep it up!
Bro I’m training just like you. Really helpful information
this is an insane workout routine, well done
Well done bro 💪🏼👍🏻
Great message
You are a source of inspiration for all of us, thank you! 😊
❤
I've watched multiple of your vids, and i just gotta say they're really helpful and very well explained. I'll definitely try these routines out :)
😁
Thanks bro this'll help a ton. I've been weightlifting for about 6 months now and deff seeing great results. But imma add these to the mix and see what happens.
What an incredible physique man. Great example.
Just on time Bro 💯
Admire your response to your subscribers 👍🏻
the unstranding of how to grow muscles is amazing im impressed bro
This is so helpful. Thank you!
Wow that's so cool man! Inspiration all the way man!
I wish I had some more time, but my physic at the moment is Toned/Average.
Just been at college and work.
The EMOM technique is a great advice kinda like super setting body weight exercises.
I'm gonna try this out, im excited!
Thank you very much. Just watched this as a class and took notes. I'm gonna follow it. Better yet: this time, I'm gonna take before / after photos (yeah, 2 years, I know... but I will). Thanks for your very precious help.
Good luck! You can make it💪🏻
Great and clear explanation. More power to your channel!
I so agree with this! I feel like my physique increased so effortlessly when I started going to the gym to just walk for 30 mins then do pullups till failure In and out, no stress about workout routines, just calisthenics til failure. I've maintained 40-50 pullups daily for many months now and I cannot believe how much it changed my body. I'm gonna try to improve and get some more structure going now when spring is around the corner :) My legs could need some love, but my chest was my strongest bodypart (thanks genetics) but now my back and arms are up there as well!
Focusing on pull-ups are a hack. My traps blew up and even the way I stand has changed, it’s crazy
@@ajaxtanked I bet man!! I've never isolated to train my traps, but today I was gymming in a tank top (I never use tank tops) and I saw clearly how much my traps have grown. I really enjoy seeig all the sudden gains after going hard with calisthenics for the past year! :D Posture gains!
Say man do you mind telling me how these pull ups effected your biceps? Mine seem to never grow from pull ups. (Yes I know about close grip)
@@Chris-iq5pr Sure! Chins for biceps! Pullups does a little but chins hits mine I feel it like crazy 😅
Weighted calisthenics got me so shredded, yet it’s so simple.
New suscriber from Barcelona! You are a motivation!
Thank you!❤️
Awesome vid bro, I'll try this out! Incredible physique btw
I’ve been using calisthenics too. Definitely got some gains. However I’m working on shoulders. I’m gonna e increase my reps. It seems your doing triple what I’m doing . Maybe the three minute rest is the cause. Thank you sir !
I Discovered EMOM's for myself too back in 2015 and it's true they work great. it's nice to know that my bro has discovered the same technique and made gains. keep it up brother.
4:39 Veneralble Casio F-91! Thanks for this Video! Cool Twin Peaks Style Musik in the Background!
NYP represent HAHAHA im in year 1 rn, love my progress so far, good video bro
Guy went from skinny to chad. Mad props.
I had a 1 month brake (7 months total training with some missed days) due to summer brake and having time to see my friends often. Tommorow i start and i think this is much better than what i used to do (which was like 3/4 sets of pull ups to failure, then same thing with dips and some begginer abs exercises)
broo you inspire me so much thank you
Im glad I do!
Another day, Another Aesthetic Calisthenic guy, Another dose of inspiration
I swear you are body goals!!🔥🙌 Can you make a video on the sort of diet you follow? Only if you want to.
Hi! Thank you! :) I do have a video about diet. Here it is: ruclips.net/video/6s40v5jIWjk/видео.html&ab_channel=Caliversity
@@Caliversity Thank you!! 🔥🙏🏽
Stumbled upon your yt channel while it was at 300 subs, and now you're at 1k. Congrats bro and thanks for sharing your workouts. I've been in and out of calisthenics and I'm trying your way as a new way of approach to calisthenics. Keep it up bro!
Wow, now it's at nearly 10k less than 2 weeks later
Now it's 14.7K
@@manishgurawalia7625 and now 28k , growin fast ngl
@@FRUSEDMC Now 38k
83k in 7 months is crazy damn
Thanks, mate. This video is really helpful and useful for me. I am really grateful for this video.
Yes a calisthenics channel yes !
Respect.
💪
Muscle does not come quickly. It takes consistency and dedication in the gym with a good diet... your body says it all. Congrats bro
technically don't need a gym to get a workout in
@@karmacop217 do whatever float your boat.
@@TPS2525 he right
@@karmacop217 no one is saying that either but you shouldnt limit yourself.
Thank you so much bro!!!
your doing awesome mate
Thank you mate ❤️
After my forearms from the injury i picked up doing pull ups as my warm ups at the gym, I will surely try out this workout. I actually can do easily 8-10 pull ups but i do them so rarely that this might have been the reason of my forearms getting injured (i also feel the pain doing curls). I am a bit affraid of doing pull ups now
sounds like golfer's elbow. I'm going thru the same thing with my left forearm. Started when I ramped up my chinup reps. I find that it doesn't hurt at all doing pullups. Hurts with inverted rows tho. There's a lot of good videos on RUclips for that injury's rehab.
@@jasonlorance1918 yea i thought tht too, i am visiting the doctors on Wednesday, if u want i can keep u updated. I also got wristbands now btw.
@@ahmetaydin9692 please do! Thanks and good luck!
Try gels or cream containing tuberous comfrey. Its healing properties are amazing
@@jasonlorance1918 alr so i was at the doctors and he said tht its prob just a soreness and gave me creme containing this: methanol 2,0 ; deflamat gel 2% 40,0 ; Hirudoid Gel 30,0 ; Xylocain Gel 30,0
I will use this twice a day on my forearms and report the results here if u r still interested. I am also using grip trainers now every second day.
i can do a whole bunch of push ups but struggle when it comes to pull ups i did the same thing you said with push ups starting from high reps and going lower each set i would start from 20 and down for a total of 210 push ups, i haven’t done pull ups for lack of owning a pull up bar but i have recently purchased one so i will be sure to try your pull technique
Pull ups are much more difficult than push ups, that's why you can't do enough pull ups. But you will improve a lot, when I started I just could do 1 or 2 pull ups and more than 25 push ups, so it´s completely normal bro, just keep training and improve the reps and difficulty of your exercises :)
@@dylanvalencia349 yeah man i noticed i couldn’t even do one pull up in ordinary life we tend not to do a lot over over head pulling, but it’s been exactly a month of me working regularly i’ve managed to be able to do a few pull ups now not as much but i can keep going without stopping i can now do L sit pull ups which hurt a lot ;-; but it’s pretty cool, i started with negative for the fact i could not even do a single one but i’m learning i still can’t do a lot but you can’t jump to the top of the stairs without stepping on the other ones
If you have the space get yourself a Tower Of Power, as I call mine. You can do DIPS, LEG RAISES, PULLUPS, CHINUPS, and POWER PUSHUPS....that is push-ups on Handles that are easier on the wrists, but enable greater Range of Motion, and grow your chest wider and stronger. You can also get Resistance Bands and turn it into a Cable-CrossOVer Station etc.
@@dylanvalencia349 no way someone can do 50 pull ups they do that at the beginning then obviously yh besides that im not a believer even if you’re jacked im not a believer
I use my two front doors I open one then put them away from each other. Just put one hand on Both and pull up
Love that old school Casio watch 👍🏽
love the vid, gonna try these out
💪
Hi would like to see some skills tutorials too like maybe the muscle up cause ur muscle ups are clean and it's one of my dream skills :). Btw can you do a routine of when you are working/ training a skill too? For now I just do handstands before the main sets and reps is that alright ?
Sure. A few people have requested for a muscle up tutorial. I will get there soon
Hey, bro. Just did a mix of routine 1 and 2 today. The pump was crazy. Do you do other exercises to work different muscle groups? Like lateral raises, shoulder press, etc?
I do. These two routines are meant solely for putting on muscle and increasing endurance. But since Im already at a physique I want to be, Im working more on strength now
In routine 1 only pullup or follow with dips after that too?
Dude your body is crazy keep up the good work sir
Thank you ❤️
Looking great and really enjoy your videos
Honestly inspiring bro your physique is my goal I use a multi station for Dips and pull ups I am consistent but not seeing much progress this routine will definitely help. Quick question if you even see this comment on routine 1 did you do your 150 pull ups followed by 150 dips or just focus on your pull movements for the routine?
congrats dude. Before watching this video I thought weighted pullups/dips/pushups are required to put on that much muscle in a short time.
Im proud of you mate
That dude deserves to his physique. Truly dedicated man!
I have been into calisthenics too bro and seem to have struck a plateau .....
Will try your method this whole week ....
Let's go ..
What is your plateau like?
Try weighted calisthenics
Speaking from my experience, I did the same gym program for 8 months and didn't get much results until I completely changed the program and added proper diet..
What was your old program and what is your new program?
You're essentially doing what they call nuclei overload with that volume and doing it everyday. Epic transformatino!
Congrats brother
1:
Dropset (x5 to failure, rests in between), Overload: more sets, less time resting (until 3min)
2: EMOM set
X many reps in y minutes.
x/y reps per set
A set per minute. Remaining seconds are rest.
Easier variation if can't complete
Good luck brother ❤️
His body 💪🏼💪🏼💪🏼💪🏼💪🏼😈😈😈😈😈😈😈💪🏼💪🏼💪🏼💪🏼💪🏼😎😎😎😎 his voice 🥰🥰😁😁😁😁😁
You have given me hopes
Pull ups and dips??? Thats literally all i do and it gave me decent results but damn i didnt know it could get me this aesthetic.
Well i do them to a point where i dont feel like doing them anymore, and i continue doing them still
Great video bro! Keep it up
Thank you brother ❤
Thanks so simple to understand
Amazing progress! I especially love the sheer simplicity. There’s one aspect I didn’t get from the video: are you doing both routines on the same day?
I choose one. Emom is harder for me even at my level and therefore I stick to it often. Of course, I spend about 10 to 15 minutes of emom for push and 10 to 15 minutes of emom for pulls each time
@@Caliversity Thank you for taking the time!
@@Caliversity do you ever feel like your not doing enough, I just started and I really don’t feel it (started 2 weeks ago). I’m going to try this tomorrow though and see if I feel like something changed thanks for such a simplistic routine : )
@@taaa7688 You can message me on instagram. I can assist you better there!
The thing about using calisthenics to build muscle is, at least for me, right now, I have seen some improvements in my pull-ups, from not being able to do even 1 pullup, now I can do 4 pullups, but I have hit a plateau in my calisthenic exercises, I have been doing 10 dips, 4 pullups and it's already been weeks, and I can still only do 10 dips and 4 pullups, and I have noticed that, the more I train everyday, my arms are getting weaker, and my reps are getting lesser, I don't know what should I do, I have even done all the calisthenics exercises to failure, but all I'm feeling is, that my arms are getting weaker day by day, i used to be able to do 23 pushups, now i can only do 10 and i can't go on any further anymore, what should I do? Should I rest? Have I overtrained? How long should I rest before I can go back to working out again to build muscle?
Oh and btw, my goal is to be able to do the planche, i have been doing planche leans too, and pseudo pushups, but even for those planche progressions are slowing down too, my reps are getting lower and lower as I train everyday. I just don't know what to do. Any tips?
Hi. Dm me on ig
For starters, don't train everyday
Keep posting ❤
That emom part was well thought out istg
💪
Bro the volume on these workouts is nuts, it's not easy to do this! Also, what did your nutrition look like during this building phase?
Oh never mind, just saw the pinned comment
Your body looks amazing!! The kind of physique I would like to get. Not too puffy and not to lean, just right (I’m only 5’5) Think then I should be listening to you. Will subscribe. Btw, I’m about to hit 49; finally taking my workouts seriously, but at my age it is harder now to get like you as opposed to when I was 23. My testosterone levels not as high anymore. So I guess just continue on until my dream physique comes? Any suggestions? Thanks
Metabolism and muscle mass drop naturally as we age. Even at my age now, I make tons of sacrifices that none of my friends do and I lost a few of them because we simply don't have dietary reasons to hang out at eateries and restaurants anymore.
When it comes to attaining a physique, it's all about discipline and sacrifices. You gotta do what you gotta do to get it. Apart from the food restraints, it is extremely rewarding physically, mentally and spiritually. I'm also the only person who can confidently take off my shirt anywhere I go.
I do wish you all the best in your journey!
I'd start by getting your t levels checked and getting on TRT if they are low, otherwise it's going to be harder to build your dream physique with these goals in mind at 49. Not saying it's impossible but you won't have the natural growth, recovery as someone younger. On TRT you could easily acheive this over 2-3 years with hard work but I'd deffo lower your expectations if you intend to stay natural. Also 100% look at warm ups etc, it's so easy to get injured. I'm 31 and I'm been injured a few times from not stretching and warming up! Good luck with it!
@@RoxusRemo Thank you for your support in the community 😁
@@Caliversity thanks, yes it is frustrating when I see all the younger dudes at gym already jacked. I seen one fairly recently who I remember from last Spring and then in early Winter I saw him again and he was built! Wish I had begun earlier, but I’m intent on growing. So I will keep at it.
@@RoxusRemo thanks, I like suggestion on checking my testosterone levels, but honestly don’t like the idea of a prescription something. I prefer naturally. I heard (and learning) that there are foods that raise your T levels and some that kill it; and also even exercises I can do to raise it (like the legs) I honestly don’t think it will take 2-3 years; and that’s too long. I’m kind of there already (in a sense) I may not get exactly like this gentleman here. But at least develop myself to getting a physique I am satisfying with. And than just maintaining it. 🙂
Those triceps are awesome
Thank you for giving us hope
When you started the total time for workout was like 3h?!
How about legs and core ? Definitely going to try thiese routines though
Coming soon! Stay tuned :)
Thanks for the vid dude
it took me 1 month to master push up now its time for pull up i can’t wait for my calisthenics journey!
Awesome 👍
Great workout and great body! But two questions:
-No rest days?
-You say EMON is much harder, but you are doing less reps as in the ladder workout?
I recommend resting at least one day in between doing this emom set. I almost injured myself from doing this everyday
The ladder workout is suited for beginners to work their way up
@@Caliversity
Thanks for your answear, left you an abo :)
How long do you train EMON?
10 Minutes Push and 10 Minutes Pull or longer?
@@wuozup1984 Usually 10 minutes Muscle up, 10 minutes pull then 10 minutes push
The majority of my training was calisthenics in 2021 and that's when I had my best physique.
Great video.
Thank you brother ❤
if my arms aren’t sore at all the day after even though the workout feels pretty tough, do I need to do something to make this more intense or difficult?
Discipline yourself for the first week, judge yourself whether you want to increase depending on your muscle endurance limit
Bro which is better
Full body or PPL ?
And most importantly, congrats for 1k Subs 🎉❤
PPL will be better since the different muscle groups in your body will have time to repair into stronger muscles.
@@Caliversity 👍🏻
@@Notsushanta it all boils down to time and preferences. If you have a lot of spare time and can go to the GYM almost everyday, then PPL is the way. Some people have work and other things incorporated into their daily lives, so they tend to do full body a day, rest a day or so, then repeat the cycle.
I personally do upper body lower body split. Monday Friday upper , Wednesday, Saturday lower. I have explored a lot of splits but this one gives me just the right amount of recovery.
Sweat and pain paid off ❤🎉
Could you make video about how to do muscle up and how to get there??
Nice work btw, keep pushing broo!!!!
Ah yes. I'll get to this video in time to come
Other than fitness, what else did you do to get better results with women?
When you look skinny and "unattractive", women think you're harrassing them
When you look big and jacked, women think you're flirting(and flirt back)
Bro as of current routine I do:
4 sets of 15 pushups (increasing external weight)
4 sets of 15 pullups (increasing external weight)
3 sets of 10 pike pushups
3 sets of 10 dips
2 sets of 15 bicep curls
for some of these im increasing weight like after every 2 or 3 workouts . so would u like to give some advice on this to get faster results , i've been doing this workout for the past 20 days
Im doing a video on this really soon
Proud of u stranger! Im starting this too
@@user-sh9ut5mv4i same workout as me?!
@@user-sh9ut5mv4i it a home workout from jeremy ethier on youtube , but i have customized it by adding some exercises and removing some of them
@@FRUSEDMC that dude jeremy is the god of explaining gym stuff like he should win a grammy. Ima do them at home on days i dont work cuz i also go to the gym. I just need to do the first three workouts to master them
Never thought I’d see one of these from Singapore, I can recognise an exercise corner anywhere haha
This inspired me to work out as I also looked skinny but now ,y physic he is better
Is this feasible for those who wants gain weight/muscle? Since this look like cardio and you do this almost everyday. And for those are in bulking, cardio too often might be killed your gains 😢
Yes of course! The high volume builds muacle whilst the staying with the clock burns calories. You are essentially burning fat while building muscle
I love how you speak, asian guy
😘
the madrid shirt tho 👑✨
Doing this👌 Thank you
I can barely do 12x4 pullups after 8 months, I'm in for a ride with this one. I'm 200lbs and can only do 6x4 pullups with 40lbs strapped on so far.
why do you strap 40lbs if you struggle with 12x4 ? Use only bodyweight and build from there once you can go beyond 12x4 comfortably, than you can add weights.
@@orbit1894 good point
Even though the EMOM is endurance-based, you can still use it for progressive overload, correct?
And, how much did it help with your progress with learning other calisthenics skills having the endurance and hypertrophy?