The Smart Way to Do Weighted Calisthenics
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- Опубликовано: 8 ноя 2024
- Learn Progressive Calisthenics w/ Convict Conditioning: goo.gl/IyTt3F
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Weighted calisthenics bridges the gap between weight lifting and bodyweight training. This means it shares some of the characteristics of both disciplines including the good and the bad.
You need to be aware of the potential pitfalls with weighted calisthenics so you don't fall prey to the bad habits.
![How rings training is transforming my upper body strength - [30 Day Test]](/img/1.gif)
dude your so smart and informative. feeling so lucky I found your channel. great work.
Awww gosh :)
Thanks much and please spread the word!
old but gold! digging some of your old videos and they are still amazing and very informative! this guy is soooo legit in terms of fitness! BE FIT LIVE FREE!
Thank you, Lawrence! So appreciate the support! 🙏
I personally found that the best way to add weighted calisthenics to my plan was by doing it once a week for exampleMonday- body weight only Tuesday-legsWednesday- weighted calisthenicsThursday-legs Friday- body weight onlyI've done this for about a 2 months and its worked great.Get the best of both worlds
crystal clear no questions. respect that guy :)
Your videos are top notch man,some of the most clear and concise fitness videos on RUclips, keep it up dude!
Thanks much, I'm just getting started as I've got a whole new Website and book coming out later this year. Lots of good stuff coming.
RedDeltaProject awesome man!
Perfectly explained
Thanks much, I sure hope so. This video took like 9 takes and I kept tripping over my words.
Exactly. I stopped using the dip belt as I found my technique suffered to get more reps. PS I'm doing cc plus and loving it.
So glad you're enjoying it. Rock on!
Crossfit = technical divergence ;P
Awesome video man! Your explanation skills are on point!
That's actually what taught me about it, funny enough.
Exactly! Before I found Convict Conditioning I would do pullups and pushups with a weight vest, but once I found the progressions I haven't really felt the need. I did however use the vest and some dumbbells to do a lot of weighted lunges for about 4-6 weeks after I stalled out on my pistol progressions. Almost immediately after coming back to attempt a full pistol squat I found I could do it.
Yay! Congrats Chris!
A very important distinction to make, it seems to me.
This is what separated RDP from the majority of calisthenic approaches. So much flashiness and repping out numbers for the sake of it. I'm a concert to grind calisthenics, mostly because my goal is fitness and reducing the risks of injury longterm.
You look and sound like murr from impractical jokers , cor blimey
Beanie Segull lol he does
Beanie Seagull Murray’s big brother
Finally someone else....
this is an underrated channel
The Fitness vs Sport problem, has been living in my subconscious for years and has been creating problems for me. Thanks man, for bringing it out into the light.... Solid advice.
I am experimenting with using small added weight to techniques, only 10 lb to start, later add 2.5 lb, baby steps. I can keep strict technique and only lose a rep or so, then for a last set with only bodywt it feels easier. This is for pull ups, dips, chin ups.
very smart. Don't be a fool like me and use too much weight too soon.
Excellent! Just what I was looking for
Intensity training = CNS adaptations with small muscle growth on the side. Volume training= muscle growth with endurance adaptation and small pain tollerance growth on the side.
Re more weight vs. more muscle: trad bodybuilding experts (e.g. Eric Helms, Mike Israetel) use weight on the bar as a proxy for muscle building progress. In fact, it's common to use "indicator lifts" to measure your progress over the long term: if your bench press 5 RM is 50 pounds up from last year, that's a good indicator that you've built more muscle in your shoulders, pecs, and triceps. *If your technique hasn't suffered*, more weight on the bar/belt generally does mean more muscle. (None of this contradicts what Matt says. His sport vs. fitness comparison is right on: technique is absolutely central to bodybuilding with weights.)
thank you so much for the information. extremely helpful. as a person that moving from weight lifting to calisthenics training. this will help me alot.
I have watched literally 100s of youtube fitness videos, but not a single one of them touched on this cruicial topic. I had a strong intuition that something was wrong and i found the answer here. Everyone always talks about improving reps and weight or in other words progressive overload, but no one talks about how to actually go about it properly and to be aware of the fact that by doing progressive overload you may be actually causing more harm than good if you conpletely let go of proper technique in favor of numbers.
hi Matt
another great vid full with knowledge ..Respect
Possible a future vid about calisthenics training for other sports like weightlifting,powerlifting,wrestling ,American Football ?
Hi - long limbs and skinny - pull ups and other upper body excercises is working for me. But squats!!!! I've sticked to the Convict Conditioning method for 6 Month. Can NOT do pistols yet. I am stretching and doing mobility as Well. Love Your videos by the Way. Maria
Same here. That step with the basketball I find to be too far after the preceeding step (close squats). I've decided to break it down into several steps by sitting on chairs with different heights and so far I was able to continue the progress gradually.
Ilian Kulishev work on the negative or eccentric rather than the basketball thing. I can do a decent number if pistols now. took a while to get my first but I spent a bit of time each day working on negatives until I sorted good form and balance after that progress was steady.
Shrimp squats 3x week then...
scottym044 i
I only know one thing, that day when you go to workout and you realize that you can go beyond.
That's awesome, it really pays off. no doubt!
Amen! So very true
Be fit, live free is the slogan for my whole life hopefully haha
Great advice ex specially keeping a running journal
great vid. Matt, I (and maybe others) would love a vid on the biggest struggle with the CC advise, which is to not use a full range of motion when training shoulders. Obviously accomplished by raising the hands on something so the head can go between and using a pike position with feet on ground then on a level with hips then higher up a wall.... Will development be just as good either way? etc...
Does the "Use it or Lose it" principle apply?
ROM is a great progression tool, but going with a shorter ROM is fine and will produce strength and muscle just fine. Going deeper will simply be a progression that brings more of the same results.
Ok , just to play devils advocate a little , why not do that with everything? BTW, I am primarilly looking for bigger shoulder muscles with strength secondary..
Good question. It's good to play with the ROM in all moves. It's one of the best ways to progress and regress your training.
What kind of weighted calisthenics workout would you recommend , when it comes to weighted calisthenics? Fullbody everyday? Maybe only 1 set per musclegroup? Or every other day?
Either format works well, use whichever works for your schedule and preferences.
Best weighted calisthenics:
- Weighted dips
- Weighted Pull-ups
- Weighted single leg moves (lunges, split squats, shrimp squats, pistol squats etc)
Check out my free ebook, the Triad Muscle Revolution (bit.ly/2T8Kd1H) for more on why those moves are some of the best.
Fuck u are a genius
what about progressive overload
would love to see a video on ring dips and your thoughts.
This older video has some points to ponder.ruclips.net/video/BObxHkFdGHE/видео.html
THANKS!
Another great video man.
Appreciate that Mike, stay strong my friend!
i was thinking about adding some backpack with weight in order to bring up my strength in the lower range of reps as in C-Mass. is that worth it?
I would look into adding a weight vest or something that can control the weight a little better. I find backpacks are uncomfortable and the weight can shift around making it a pain to manage.
or you could use rings/straps.
great video
what is the best way to learn a new move like HSPU or front lever is it to make a spsefic day for the new move or stick it with a my normal rutine or take a periode of time like a month consentrate with one move ???????
i hope that you understand what i mean with my poor english 😅
I would make the move a focus of a workout or two each week. best to focus on it for a while and get far in it.
Im not certain of I'm following....are you saying that you shouldn't use weighed calisthenics all the time to build muscle? Because id rather feel the muscle better with weight than bodyweight because sometimes I feel too light and with weight it makes me put more emphasis on mind to muscle activation. Plz explain as my mind is a bit cloudy.
Not at all, the idea here is to use extra weight as a tool to supplement your body weight and challenge your technique rather than to rely on the weight exclusively to challenge the muscle.
RedDeltaProject challenge the? I think you typo'ed. You may have seen me comment on other of your videos it's because I'm thinking about doing calisthenics insted of weight lifting as I have done for 4 years. You bring a lot of info to the table unlike many meatheads that tell stupid bioscience shit...im investing in calisthenics equipment as of now. By the way I've read that it's bad to do pull ups everyday. Is it true?
Another great video Matt ! Slowing the tempo would help build muscle I take it ? Also if possible could you do a video on supplements ( your views on protein powders etc ) as your one off the only RUclipsrs who never seems to push any off those products . Cheers Dave
i've just switched to a pure strenght training style in order to reach 5 reps in 3 sets of the most challenging exercise. Now my question is which strategy is best: just add weight to basics or change a technique for more challenge, because i'm a little afraid to hurt myself (maybe because of young and hot blood flowing😆)
You can do both. Practice adding a bit of weight in one workout, and then try advanced variations in the next. The two can play off of each other nicely.
RedDeltaProject thank you
Overall really great video but you have two assumption that you carry throughout the whole video and the first is that all trainees have the goal to get better in what you define as fitness. Some athletes are focusing explicitly on weighted calisthenics and competitions and in that regard they are just working like powerlifters. They ALWAYS train their competition exercises and change the intensity via rpe or so over every cycle and they obviously focus on an efficient technique that let them lift the most weight but they don't sacrifice form into oblivion because injuries slow down progess. So your second assumption ist that everyone who overloads progressively with weighted calisthenics is giving up form at a point and yes if that's the case then that is "the dumb way" but it's not per se bad to have what you define as "sports" as your goal and optimize your training for that goal.
But no hate just wanted to add that. Despite the few points great and straight forward video. Keep it up!
Very good points, I never had any idea that there’s such a thing as we did calisthenics competition. I
Learn something new every day!
Does muscle tension strengthen bones and boost testosterone as much as weighted squats?
Dunno, but I've heard that idea of boosting test with heavy weights has a smaller effect than originally thought. It might not matter much in the long scheme of things.
Damn you are fast. Great video!
How would you progress a dip without weight?
Great progression!
Side to side, then archer, then eventually one arm
So can’t I just perfect form without weights, then proceed to add weight with slow movement and correct technique
I’ve been doing a 100 pull ups push ups and dips for about a year
The trick is there's always room to improve technique. Even if you did push-ups every day for 100 years you would (and should) stlll find things to work on. So add the weight when you feel proficiently comfortable with the technique, not when it's perfect
Personally, I totally reject "weighted calisthenics". But that's just me. If you're into bodyweight training, be into it, the possibilities are endless and will last you a lifetime without any need of additional weights on you.
weights are a just anoter tool, man. i get what you are saying but for example it's much easier to achieve a one arm chinup or a front lever by doing weighted chinups than with bw progressions.
how you build mass in legs without gym i don t want to go only for squats
be fit live free :) great video!
Im struggling to do pull ups I can barely do one lol.
No problem, there are all kinds of ways to change the difficulty of your pull up exercises.
Try this variation and see how it feels:
ruclips.net/user/edit?o=U&video_id=UpB0vlfABM0
So theres not a 100% chance I'm going to get stronger working through a progressive overload progression and adding weight at the end of my cycle? interesting
Oh you'll get stronger at some point, and to some degree, but there's always the risk of things like compensation in an effort to increase numbers. Like the guy at the squat rack doing short 1/3 squats with too much weight. In his mind he's "stronger" but is he really if he's using easier technique for the sake of more weieght?
@@RedDeltaProject oh okay I see where youre coming from, I utilize technical failure so i wouldnt have to worry about that but people who dont understand would end up hurting themselves more than gaining
paul "coach" wade is a real person or imaginary character? there are any photographs of him.
hmm, who knows? doesn't really matter though.
hi Matt
another great vid full with knowledge ..Respect
Possible a future vid about calisthenics training for other sports like weightlifting,powerlifting,wrestling ,American Football ?
(even a series of vids )