What You need to Know About Bodyweight Training: The Different Types of Calisthenics
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- Опубликовано: 6 апр 2020
- The Patreon page: / thebioneer
The Page With the Free Bodyweight Training PDF: www.thebioneer.com/bodyweight...
The Ebook/Training Program "SuperFunctional Training": www.thebioneer.com/product/su...
Hey gang! Thanks for tuning in :-D
In recent weeks there have been an awful lot of new bodyweight training videos hitting RUclips - for obvious reasons! Trouble is, they all contain pretty different advice, which may leave you unsure of where to turn.
In this video, I discuss the different types of bodyweight training, so you can get a better idea of how to adapt calisthenics to your specific goals.
There is a world of difference between doing push ups for reps, doing metcon circuits, doing bodybuilding-style intensity techniques, and doing calisthenics skills training.
Let me know in the comments if you have any questions. Hope you're all staying healthy and well! 
Хобби
Remember this guys. Weights are just weight. Go lift a boulder. Curl a bike, lift cement. lift your kids, kids love exercise. And day by day kids get heavier and it's fun for them. There is no excuse.
Blur cardio. Take a kid then run it. You can loose calories faster with weight.
I lifted my backpack
Haha!
Very true! My daughter is hench! 😂😂
Good thinking bro. I'll just take a trip down to my local boulder park and start my workout
He makes me feel like i can go and do some push-ups, and ill start growing new blood vessels, that makes me feel like some kinda of superhero!
Hello brother
Basically accurate
Me: Done a bodyweight workout.
Adam: Well actually...
adding sets for progressive overload doesn*t work for me. why not? example: 5-5-5, 5-5-5-5, and in third workout i cant do more than 5-5-5-5.
Evangelion maybe switch to nsuns 5/3/1 progression style or something
@@erkkialarik i do bwf
James from Shredded Sports Science said in his video about gymnastic bodies that the reason why gymnasts are so muscular is because they train different components of their strength, such as mobility and static strength almost always. So if you think about it the way Adam trains: "combining different modalities" is very similar to gymnastics training
That guy knows his stuff! I think they key is that gymnasts hit many overlooked muscle groups. Their cores are crazy detailed because they’re covered in obliques!
I love calisthenics, recently I learned to do one arm pull ups
Great job, man
What other skilla you can do
Thats great bro, im currently trying to get to 10 pull ups
Nice work!!
@@user-qv4fp9vm8u Nice man are you using eccentrics?
I bought a 50kg sack of rice and do different exercise with it: lunges, goodmornings. Also some kind of strongman movement with it examples are: sandbag loading, sandbag to shoulder, loaded carries. For the upper body backpack filled with watrr bottles and I do weighted press ups and pull ups. I also add skill work like crow pose, headstand, handstand, front lever, cartwheels, backroll, and front roll. For cardio: 6x3min jump rope and I just dance for like 20 mins after. We just have to be creative at these times.
Tip: go find a place where you can secure your feet and you can use the rice sack as padding to do glute-ham raises.
Lucky for me I've only been training seriously since last July so the body weight training is still plenty difficult
Silver linings!
I've been doing BW training for a few years now and love it for so many reasons.
I appreciate your take on the different modalities.
So much depends on one's own input such as intensity, frequency, rest/recoup, dietary intake, mental capacity, neural improvements, genetics, etc!
I feel I've been fairly consistent over the few years but I've also done a whole lot of research into different modalities and tried many of them.
At first I was really obsessed with getting big! Then I smartened up and switched goals to strength and function. Nowadays I want to be very strong and have exceptional definition.
One big takeaway for me is that regardless what you try or are into consistency and self motivation are very important to reaching any goal. Be yourself, train for yourself. After all the one's you emulate "do them" and they encourage you to "do you"
There is no one size fits all
3 years now you must be able to do so much cool stuff if you kept it up 💯
This man has a kid and is doing all of this?! He's a beast!
Well, he mentioned Simonster Strength, he really is a crazy calisthenics guy. You must go check his youtube channel if you are interested in calisthenics. Have a nice day also.
Yeah dude is insane!! #goals
From my understanding, the guy had an athletic background of gymnastics as a kid which was his foundation.
I follow him on IG but never got and subscribed to his RUclips channel.I think his greatest asset was his athletic background of gymnastics as a kid which was his foundation.
AJpolishamerican built much of his muscles by calisthenics. ruclips.net/channel/UCFh1OK9za2KBEfi8sOv9fnQvideos?disable_polymer=1
Covid 19 has been a kick in the sack but we get these great videos so silver lining
Thank you for spreading such useful info brother!! I love the fact your doing this at your home which gives an authentic feel which also clearly shown from your vibe. Keep it up!!!
Dude, i love your philosophies on working out, mucscle control and even mindfulness training. You keep putting out videos and ill keep watching them! Thanks man. Keep up the good work!
I like the multifacettet way you approach your topics with. There're always bits and pieces for the different goals in training and you elaborate on the ways to incorporate them. You've got a really structured way of breaking things down. I like it a lot. Besides that I've been mostly interested in body weight training the last decades because i like to train outside. That fits perfectly for the MO of your channel! Keep up the GREAT work!
Damn man i felt the flow when you spoke. You are a hardworking guy and this video is smelling quality. Keep it up
I only discovered your material very recently but I am so glad to have made the discovery. I feel that I learn something from all of your videos even though I am physically incapable of doing any of the movements demonstrated!
Keep up the great work. 👍
Watching this in yet another lock down, great stuff, thanks for the ideas to train at home.
The best fitness RUclipsr
Thanks dude! 😁
Also one of the most underrated.
People like Adam here, Body Tribe, Old School Calisthenics, and Max Shank desire many more subscribers than they currently have.
Thank you and keep up the good work Adam!💪
adding sets for progressive overload doesn*t work for me. why not? example: 5-5-5, 5-5-5-5, and in third workout i cant do more than 5-5-5-5.
Okay dude can I please just say that I’ve been working out for the past year. And all these other you tubers are good but your just fun to watch and I truly enjoy your videos. I’m so glad I found your channel
Really going to buy your book just as a thank you. You're sooooo smart man. Wow. I've read a lot about this. Everything from the classics of strength training (strongman - pre-steroid type of content) to all the Convict Conditioning books to Mark Rippeote. Your grasp is eons ahead of mine and I just pray that you continue to build and share. This is god's work man. Wow
Great video. A comprehensive overview that cuts through a lot of the misinformation and repetition regarding bodyweight training online. I'm predicting that one small silver lining of the current Covid 19 lockdown is that people will go back to basics, relearn proper technique on BW form, and incorporate the lessons learned when they return to their weight training
Thanks man! And yeah that would be a positive thing to come from all this 🙂
Alexander Marcel David facts
Im so glad i found this channel, i love your content!!!!
This is the type of content that needed to be created. It definitely let me know different levels of bodyweight training. I like to stay lean & athletic, but have a lil more definition.
Thanks man! Glad it helped :-)
Yeah boiiii, always waiting for your vids man
Love your content bro so well researched, and you tackle dome lesser known training principles
Also i have those trackies on right now
Thanks, I appreciate it! 😄
Don't get me wrong, I love all your videos, but this one was priceless. Lots of great information. Thanks!
I’ve been doing calisthenics like crazy. Went from doing 100 pull ups/push ups/dips and squats with just buddy weight for my workout and now up to doing the saw workout but with a 35 lb weighed vest
Insane vid bro keep it up loved it
Excellent video!
Subscribed.
This guy gives me more knowledge in an understandable way than other fitness RUclips channels!!!!!!!!!!!
You're legend. Love you're content 🤙
I'm using a back pack full of weights (weight plates, books, rice, etc.) and doing a lot of my body-weight work with that on. Weighted dips, chin-ups, pull-ups, squats and pistol squats, and press-ups are excellent ways to get a bit more strength training.
Other than that, I'll be getting a couple of heavy sandbags soon for some heavier squats, pulling and pressing
Be careful of the dips
Yes, be careful. I'm doing the same and the straps of my backpack really hurt when doing my routine. (I found a heavy gear which weighs about 15KG)
Love the resourcefulness! ✊🏻✊🏻
This is what I do currently, a few friends have their mind set that without gym equipment they can't do their workouts. I just have the mindset that weight is weight.
Hey bro thanks I love your channel and calisthenics
great breakdown!
Beast work, very informative
Finally a decent and informative fitness channel. Subscribed. Which part of the UK are you from? I'm based in Wiltshire you sound local. Keep it up. Thanks, Ben
Nice content..you definitely deserve a bigger audience
Hi. Great video. Thank you. Please make a video sharing your thoughts on the sport of gymnastics.
Great content! Inspiring physique
Hey Adam! Great video as usual. I think you also could've mentioned the existence of "weighted calisthenics" as an alternative to leverage techniques in the case of bodybuilding/max strength developing with traditional bodyweight exercises (pull ups, pistols, dips). It's not that hard to find something heavy to place in a backpack and do these sort of movements with, and you can easily progressively overload if you keep track of the weight you're using just like you would do at a gym.
great dude..1 in a 1000 in youtube that actually know what you saying ,based on science and not on your personal experience or something..thumbs up!!
I'm so happy to have found this video. I have access to the gym, bit I simply don't enjoy it. I hate getting up early in the morning to beat the rush that happens after work. I have a physical job too so I appreciate the extra 1 and a half hours sleep. And frankly I just find the gym extremely boring. I also, used to be super active with bouldering and parkour but after an ACL rupture half a year ago I can't do the sports I like. Not for now anyway. My main source of activity is going to the gym for legs and cycling to work. All very leg orientated for obvious reasons. And to put this in perspective, my one rep max for just my uninjured knee on a leg press is 105kg, so you can imagine the muscle loss that happened to leg that had surgery. That's having never really used the gym.
So I've been aching for a way of getting strong and fitter in my own home and your free program may have given that to me. I never had the knowledge of what to do at home. I don't have a garden to do things in either so space is limited
Great Video, i appreciate the advice dude
Appreciate the comment 😊
I have my own gym at home. it's taken about 15 years to amass all the equipment i have but the lockdown had zero effect on my training :D great video, excellent advice and ideas!
good work, well done.
You're in great shape. Very motivating
Yeah... I can’t wait to get back to the gym. For me it’s all about making my shoulders, arms and back big so my belly looks smaller, and of course get rid of the moobs. I hate those things, I have had them since preteen years. Thanks for the video.
Awesome dude respect!
You are one of my heroes ❤️
I embrace it all, brother, I'm working on developing a system that combines all elements of physical expression.
The transmission with the camera falling was a the right editing choice 👍🏼
Hi Adam. 3 Years ago you made a video about the supplement: Cordyceps sinesis. Back then you were convinced it had a lot of benifits. I am curious about your current oppinion on the supplement (in combination with Creatine). Like your real and honest content!!!
i must say u have one of the best phisiques i saw , i must search what exercices you do for the trapeizis
My Notes:
11:40 he combines everything in a pyramid structure and does do endurance training at the end of his workouts to increase the capileries and blood delivery in the muscle also to prime the autonomic nervous system. Your fatiguing and using your fast twitch muscle fibers!
This is a great video because it shows that all u need is resistance and bodyweight is a great option like our body doesn't differentiate the resistance
Bro, you are a legend.
I find this kinda interesting how on one hand we have like fitness trainers, bodybuilders, sport science phds, who talk about all those different exercises and in many cases, for the majority of people, use the pullup as an example of an hard exercise. Then on the other hand you have these freaks (in a good way) like Adam who just so casually talk about a one handed pull up, planches, free handstand pushups and show even more advanced versions of those already extremely high level exercise as it was just a basic knee pushup. I mean even in the calisthenics and/or gymnist world these are skills people train years for. It really is very awe inspiring. Respect
Extremely pedagogical and well-designed video! BTW- which brands of shoes are you wearing in these clips? They look very cool, minimalist and functional...
I’m new to calisthenics. So far I can do one arm push ups. Working on pistol squats now. Havent had a chance to practice muscle ups yet but thats on the todo list
Pfuh... this was kinda overwhelming. But I learned that I still have much more to learn😅. Gonna continue with my normal workout but will 100% be watching more of these vids !!
Hi @The Bioneer, I've been doing this workout circuit that I set up for myself and I've been getting really good results and it really challenges me each week. I'm curious what your thoughts on it would be. I don't have access to a gym so I'd decided to a PVC pipe as a bar with bags with bricks as weights to help. Unfortunately I don't have access to a pull-up bar so I have yet to add that to my routine.
Mondays- fullbody
10x p/u
10x diamond p/u
10x decline
10x bent later raises ( for back and shoulders)
10x lateral raises
20x shoulder shrugs
15x military shoulder presses
10x bicep curls
20x situps
30s planc -> 10x corkskrew -> 30s planc -> 10x corkskrew ->30s planc
40x flutterkicks
20x raised leg crossovers
10x leg raises
15x squats
15x side leg raises
20x lunges
40s wall sit
20x lunges
10x burpees
Tuesdays- upperbody (repeat x3)
10x p/u
10x diamond p/u
10x decline
10x bent later raises ( for back and shoulders)
10x lateral raises
20x shoulder shrugs
15x military shoulder presses
10x bicep curls
Wednesday- core (repeat x3)
20x situps
30s planc -> 10x corkskrew -> 30s planc -> 10x corkskrew ->30s planc
40x flutterkicks
20x raised leg crossovers
10x leg raises
Thursdays- legs (repeats x3)
20x situps
30s planc -> 10x corkskrew -> 30s planc -> 10x corkskrew ->30s planc
40x flutterkicks
20x raised leg crossovers
10x leg raises
I accepted a while back that I will never be an Olympic athleat, or compete on the worlds stage. All I want. Is to be fit enough to play with my kids climb trees play rugby with them at the park, go to judo and bjj with them too (never be a boring dad).
Since I accepted this my training has never been so much fun... and don't feel like an arthritic old man when I get out of bed...
Keep up the good work to you all...and enjoy your training
Adam I know you have a background in martial arts. I would love to see your thoughts on combining your training methodsnto judo and bjj. Also would love to see tai chi stuff as I know you have a background in that also.
I have just finished your "superfunctional training" book
👍👍👍
Great video. The only thing I feel like you missed would be adding weight to calisthenics. Weighted pushups and pull ups are great
He's done one now :)
good stuff!
You. Are. Underrated.
Coming from a 12 years strenght training Bodybuilding Style Routine and I am doing Calisthenic for 1 1/2 years now. I love this training style and wish I would´ve found It earlier. My whole Body as a unit is much stronger more flexible and more that of a "sportsman" rather than a beast who cant run a mile without heavy breathing. Thanks for the Video Bioneer, I always wonder even that I have so much experience what the best calisthenic split is. I trained Push /Pull and got good pumps but I now with calisthenics trained my whole Body 3-4 Times a week and felt much much better. Would you say that "what feels best for you" is exactly that? Because I switched to a push Pull to get more Volume in but on the long end I got the same Volume when I do Full Body 3-4x a week and train all the muscles more often which to Eric Helms is far superior for more experienced Athletes. Thanks a lot!
Good video.
Hey there. I like your content.
If you can make a program on isometric training, that would be amazing. Hope all is well!
8:45
My literal reaction was like: “Holy shit this guy is built like super saiyan goku!!”
Great video!
Haha awesome thanks! That’s the physique I’m going for :-D
Genuinely didn't even notice that until you pointed it out lol.
@@TheBioneer You're welcome thanks for the reply!
That's because he's been doing push-ups in 400x gravity.
Your body has improved significantly and I LOVE it!
I’m sure your wife does too but in a different way 😝
about the bicep thing you can also do Close grip chin-ups and bodyweight bicep curls are probably the best I like to do them on gymnastic rings but you don't need them
Since the gyms are closed here due to corona, I have started calishenics. in a few weeks I feel stronger than I was.
Much respect for the one legged one arm push up :D you are a beast!
But I saw one tiny detail. You did not lock the shoulder properly. No, I am not a hater - actually I am right now following the naked warrior rules so this was the first thing that I spotted.
I have a tip I noticed that your front shoulder muscle is more focused and stronger than your middle or back shoulder muscles which may lead to muscle imbalance or injuriess
Holy hell man, ive been following you for awhile, whats your diet? You've gotten a lot more ripped!
I want your program. Yesterday !
BIONEER IS A DAD!!!!!! I think
Good job brother
I am interested in a workout routine focusing on body weight training with a target goal of functional strength, proprioception and balance as well as diet suggestion. Will I be able to find this in your book? I really enjoy your content and will probably purchase the book regardless as I am sure it is full of great information. I have found that many trainers at gyms have a limited knowledge, largely focused on weight loss, body building and bulking up. I am an industrial pastry chef by trade, lifting and moving objects and ingredients with varying weights and sizes through the day, and I look at tasks much like a recipe. I want to know what the function and purpose of the action or item is and how it could be more efficient. Your content seems to approach working out in very much the same manner and I am hoping this approach will be more helpful in reaching my specific goals.
Can you do a video on knee health and strength! I feel liker everyone can benefit from taking better care of their knees.
Check out knees over toes guy!
You should put out a book, goddamn
*puts discount on website*
What a legend
tu igles es muy muy bien. buena suerte en to programs
2:05 OMG that chest and back thickness
he's just awesome
Oh and Adam, since you have a baby, you probably have some compulsory experience with polyphasic sleep. Could you talk about that a bit? We now have a lot of time to experiment, so I just thought that could be amazing.
Yes i am a new father and that would be an interesting video.
Definitely want to get to this eventually! Unfortunately the baby is partly why I can’t easily experiment with that (she decides when we wake up lol) but as soon as I can, I will. I do have some related topics for an upcoming video - checkout the next Batman recovery one when it lands!
adding sets for progressive overload doesn*t work for me. why not? example: 5-5-5, 5-5-5-5, and in third workout i cant do more than 5-5-5-5.
@@bestboy007 don't sweat it, you just might not be eating enough
@@user-dh4zd8pr9t hi. Don't sweat it. Stop telling people to eat more. And Hey don't fat it.
I like the fusion of modes
I’m a born free styler
The best on the web 👍🏆
All facts no 💩
Great video! Why did you leave out isometrics as another tier? You do great videos on it so why not weave it in?
Another great video!
What do you think about this idea that you hear from many calisthenics people that "closed kinetic chain" exercises are generally better than "open kinetic chain" exercises?
From an overall body strength point of view, closed-chain exercises are far better than open-chain...
This is because during closed-chain exercises (where the limbs remain "fixed" while the body moves) far more muscles are engaged and and really forced to work together for strength output compared to open-chain exercises (where the body remains fixed but the limbs move).
But some people make incorrect assumptions about this, thinking that closed-chain is the same thing as calisthenics... it is not.
Certainly calisthenics exercises do fall under the category of closed-chain exercises, but not all closed-chain exercises qualify as calisthenics... such as barbell squats, deadlifts and weighted dips.
Nerds are the new bodybuilders with science by their side.💪🏽🤓
Man, I've been getting huuge off of push ups and pull ups. They are pretty challenging for me though because I'm 6'4". I'm also natural. I don't think I can gain too much more size from them though. Went from 177-205lbs in a year and a half.
I love doing calisthenics and weight training
is there anything this guy can't do? Superman!
Thank you for addressing this, there is a staggering amount of bodyweight workouts flooding youtube and none of the ones I've seen discuss this fact, that bodyweight training is not going to have the exact same results as lifting heavy weights if your goal is to gain as much muscle and mass as possible!
Yeah with the best will in the world no bodyweight exercise will perfectly mimic a 120kg squat. That’s not necessarily terrible but it is important to recognise the difference! Glad you enjoyed it :-)
Eave your ear... the bioneer is here.
Good video, but he didn’t mention anything about using a weighted belt to increase resistance for pull-ups or dips
I want to get in shape and I learned that we have to work out based on our body types. I am in ectomorph and I have to do like strength training and heavy lifting. The problem is there is no gym in my area and I don’t have enough room to set up for a home gym in my house.
What kind of exercises I can do without equipment to gain muscle and get in shape?
What kind of small exercising equipment I can use at home?
Also do a video on body types.
i see you have the same vibram shoes as me, i see you are a man of culture!!! :D
thank
Even in the state of emergency. I am still conditioning myself physically with consistancy. I wish I can still do cardio training like running even if I don't have investments in treadmill currently. In a help of your information, I am able to see my growth at my own pace. Having a limited gym equipment but to utilize the outdoors. How are you guys doing with the physical training?
I love the random footage of him jumping over at mat in the gymnastics gym 😂