The Benefits of High Frequency Calisthenics | Bodyweight Muscle
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- Опубликовано: 29 окт 2021
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If I had to summarize my top #3 benefits of High-frequency Calisthenics (HFC) they would be the following:
1. Quality over Quantity
High-frequency calisthenics allows you to focus on fewer exercises and sets since it spreads your volume across more sessions. This way, you can get more reps (quality and quantity-wise) while finishing each workout fresh and motivated for the next one!
2. Better Mood + Better Sleep + Better Stress-management
Short daily workouts also improve mood, sleep and help you manage stress better!
3. A Better Way to Maintain Strength & Muscle after 30
As shown in a recent scientific paper, people need to train more regularly once they reach age 30 or face the possibility of losing the ability to regenerate muscle mass as they age!
In today’s video, I go more into detail over these and Ι mention even more benefits of HFC!
Finally, at the end of the video we also mention a common mistake people make when they first get started with HFC (make sure you avoid this!).
Keep on training,
Anthony
P.S. As mentioned in episode 1, once this series is over, I’ll be launching the Strong & Lean Over 30 Bootcamp!
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Disclaimer:
All information in this RUclips channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information. 
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A little Calisthenics a day - keeps the doctor away is really a good saying. Love it Anthony! ✅😊
I switched to high frequency short workouts and noticed great improvements straight away. I highly recommend to give it a try and you will see the results. I am also combining this with cold showers or sea swimming. Also lots of green vegetables, no sweets and refined carbs. Energy level is up, better sleep, more confidence. I am 40 and probably in the best shape of my life since my teens.
awesome Yevgen! Thanks for sharing, inspiring!
Possibly the best motivator, on RUclips.
Hi Kevin 💪
@@BodyweightMuscle Hi Anthony. Love the books and video tutorials. Very inspirational. Keep them coming.
Loving these videos. Been following you for along time. I've only been training with calisthenics for awhile, this high frequency calisthenics is great. I do about 3 sets of push, Pull, Squat everyday (I do a different variation each session) And I've never felt better.
Thank you!
Great video again 💪💪
I do this
6 day program , all different exercises
1~Push
2-pull
3-legs
30mins
Never go to failure
De load after three weeks then increase reps or weight
What is your set/rep range looking like? I keep trying to do a high frequency routine using full body but always end up overdoing it and getting tendon/joint issues.
Excellent video with very accurate points!
Thanks S!
You just changed my life for the better! I recently switched from free weights to bands and bodyweight because being older, my joints hurt and I don't heal as fast if I injure myself like when I was younger. Much to my amazement, my gains have continued! I also cut my workout into two parts: a.m. and p.m. because my schedule is so crazy. I'm excited to see the program you've designed! This makes a lot of sense. Fewer exercises; good form; and proper rest is the way to go. Many people are unaware of the power of calisthenics. Thank you for the wonderful work you do!🙏
Thank you for sharing Eliza, and for all the kind works. Congrats on all your effort and results 💪
Thanks coach💪🏾💯
Your very welcome Omar!
im trying to organise my life into more of a planned routine, its harder with shift work and fulltime uni. but im making it my goal to go for just a walk everyday and some calisthenics everyday. I think a good point is the fitter and stronger you get you will get more reps and furhter distance in the same amount of time
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Video summary:
If I had to summarize my top #3 benefits of High-frequency Calisthenics (HFC) they would be the following:
1. Quality over Quantity
High-frequency calisthenics allows you to focus on fewer exercises and sets since it spreads your volume across more sessions. This way, you can get more reps (quality and quantity-wise) while finishing each workout fresh and motivated for the next one!
2. Better Mood + Better Sleep + Better Stress-management
Short daily workouts also improve mood, sleep and help you manage stress better!
3. A Better Way to Maintain Strength & Muscle after 30
As shown in a recent scientific paper, people need to train more regularly once they reach age 30 or face the possibility of losing the ability to regenerate muscle mass as they age!
In today’s video, I go more into detail over these and Ι mention even more benefits of HFC!
Finally, at the end of the video we also mention a common mistake people make when they first get started with HFC (make sure you avoid this!).
Keep on training,
Anthony
Gotta rewatch it asap. Thanks for all the videos and help Anthony!!!
I am closer to 60 now...I try to do some type of calisthenics or strength training daily. Also, walking and cycling are very good. Use it or lose it.
I always say walking is the #1 bodyweight exercise!
I turned 60 in October & due to calisthenics 5-6 days/week, am in better shape now than I was at 30.
great video!
thank you!
thank you, I really like your videos! one question: when you say 30min calisthenics session - I guess this excludes warmup & cooldown, right?
30 - 40 minutes including the warm-up
Do you think it would be detrimental to have your daily workouts in the morning and then go to work and then come back home from work and engage in greasing the groove with either push-ups or Pull-Ups for a little while? Do you think that would affect recovery for the following day and it would not be worth engaging in greasing the groove in the late afternoon or evening that same day?
It depends on your workout intensity. Try not to crush every set in your morning workout. It is a common sense. Just try it and see for yourself.
Hi William, it depends on total weekly training volume. I'll go more into depth on this topic in the future, but you can count two or GTG sets as (depending on the intensity) as one normal set (close to technical failure). Of course this is not an exact formula and a a lot more factors come into play, but that being said, if your sets are balanced at the end of the week and you warm-up properly for both workouts then you should be fine!
Does this make sense?
@@BodyweightMuscle Thank you so much for your response. I just want to be clear on what you wrote - did you say that two GTG sets count as one normal set? Also, to give you a little better perspective, my handstand pushups used to be strong, however, it is currently a weakness, so when I come home from work on the same day/morning I already did HH pushups (handstand pushups) I'll bang out some HH pushups every 5 minutes, even if I can only perform one or two. After several rounds, my body seems to adapt and I'll starts performing more reps after rounds 4, 5 , or 6. After each set of HH pushups, I may complement them with some pullups. If I do too many rounds, I may feel it the next day or so, but not always. I'm 51.
Hi William, I guess I thought of GTG as a lot higher intensity (50 - 60%) but you probably are talking about an intensity of about 20 - 30% of your max? Whatever the case, you should some how quantify how many of these GTG sets have the effect of a regular set that is performed close to technical failure. This approach would be helpful for exercises you still need to work on technique, otherwise it wouldn't be my personal preference to train this way (mainly because I get bored when I train so frequent). But I guess it can differ a lot of every person!
@@BodyweightMuscle Your response just activated my critical thinking! Thank you so much! And I really appreciate you sharing your personal preference as well.
Is one set enough to build muscle and strength for full body high frequency body weight training?
Hi Dennis, I recommend at least two
@@BodyweightMuscle ok thanks man for replying
Why not over 3 sets per exercise per workout? Would that be too much weekly volume (like 20+ sets per body part) ?
Hi Max, depends on how old you are and your goals
What’s your thoughts on using rubber bands for training?
Hi Gary! Do you mean as in assisting you in exercises, or using them solely for band-based exercises?
@@BodyweightMuscle solely using them for resistance training
Curious to see what the training will look like. I guess it will be a PPL on 6 days, with half of the usual volume but high intensity. Glad someone is adressing the problem of old people working out aha.
Hi Poupoupilou, what is PPL?
@@BodyweightMuscle PPL : Push Pull Leg
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