Hey bro I just wanted to say thank you. Originally I was doing a more normal calisthenics routine without a circuit and I found that I reached a plateau. For the last couple of months I’ve been following your beginner circuit. I was finally able to complete 3 rounds perfectly on Monday. Now I’ve progressed to 4 sets. I’m following a Monday, Wednesday and Friday schedule. My goal is to keep doing this till I can do 5 perfect rounds. I’m happy with my progress but I know I need to improve my sleep and my diet. Especially my diet. I weight 210 and I’m 6ft2. I weight more than you and you are 6ft6 but my weight is fat lol. Once I do that I will most likely go down the weighted calisthenics track. Thanks Malik 🙏
@@malky_malk Did you mean when talking about the skill based workouts to only train the variations of the skills on the 3 days or how much you wanna do, or is it ok like i do it so when i wanna do a push skill i train for that before my push workout and after that just do my whole workout routine for push pull legs 6xdays
Beginner: • Prioritize mastering the basics - Pushing - Pulling - Core - Legs Intermediate: • Don't do calisthenics just to do calisthenics. There needs to be a purpose for training it. *Two Tracks:* 1) Track 1 - Skill Training 2) Track 2 - Mass & Strength Track 1: • Pick a skill you want, start with the easier progression, and work your way up slowly. Ex. If you want to build/progress to a front lever, Start off with a > tuck then > advanced tuck next > single leg then > straddle finally > full front lever + Accessories • Negatives • Leg Raises • Reverse Deadlift When you're doing skill training, it's important to give your body time in between to rest. Ex. Front Lever - 3x a week Example Schedule: Monday: Front Lever Training Tuesday: Rest Wednesday: Front Lever Training Thursday: Rest Friday: Front Lever Training Weekends; • Repeat the cycle or • Rest Fully If you're training TWO skills, Do Push, Pull, Legs&Core Push Day: Bent-arm Planche Pull Day: Front Lever > after that day, rest or do an accesorized core exercise or leg training. You can do Push&Pull - Same Day Schedule: Monday - Bent Arn Plance & Front Lever Tuesday - Break Wednesday - Bent Arm Planche & Front Lever So either: 1) Push, pull, break 2) Push&pull, break, push&pull, break # Mass & Strength • You need to focus on > Continous Progressive Overload Take for example pull ups: If you can do 10 pull ups (which is mastery), move on to an advanced version. So either do a > harder variation or > add weight or > train explosively Recommended: After 10 Pulls up which is considered mastery, consider > weighted pull ups > explosive pull ups > higher pull ups But if you really persist on just getting big, reduce down to the weighted pull ups. It'll help you lift more. Ex: If you can absolutely demolish proper push ups, add weight such as a: > weight vest or > a backpack And train different, harder variations. Additionally, you can do dips to increase your pushing strength, weighted dips if you must. # Core Progression Start off with a: Hollow Body Hold Then progress to an: L-sit Next Step: Dragon Flag # Legs Same principle, add weight to your body with a weight vest. Even pick up some weights, dumbells and use those. • A barbell squat is still weighted calisthenics. > Calf Raises, add weight to your self. Very straightforward. Either add weight to your self or do a different variation. Change the leverage. Any way to make it harder. # Two Paths Recap • Skill-path • Mass & Strength > Mass & Strength Path • Back & Biceps • Chest & Triceps # Deloading A deload week gives your body the chance to fully recoupe/recover for the damage it has taken for the past 3-4 weeks of training. You need to give your joints, ligaments, muscles all the proper time to recover so you can go right back in stronger. • You actually go back stronger after that deload week.
Grinding trough RUclips rn bc I’m not really sure wether to do normals calisthenics and just focus on my skills or do weighted calisthenics and train skills that way if it’s even possible
you’re genuinely goated bro, truly inspiring. i just have one question tho do you edit your own video’s because these and if you do what’s your favorite anime?
0:29 Hey I’m just wondering if you only train tall guys. Im being 100% serious and I mean all of this in a sincere way. I’m 5’11 and yes, (I don’t consider myself tall rn) don’t know if you train my height. I’m really interested in your stuff cuz I recently I saw one of your newer vids on the topic of girlfriend prizing and how it’s bad, and it really inspired me to get started but I’m asking you if I would qualify for your training vids cuz I don’t know much about this stuff at all. I don’t have the best self esteem but I still think there’s a difference between how I’m built to a six foot person instead cuz of all the memes and stuff. I really hope you see this cuz it would actually mean the world to me.
@@malky_malkyo Malcom I wanna build muscle and learn skills at the Same time so I’m trying to combine your 2 routines into 1, you think this could work well? 1. Skill training (bodyweight excercises for the skill) and after doing skill training just train the basics again like push-ups dips or pull up (all weighted) to build more strength and muscle
Hey man! this video is really great and was helpful for me) I do have one question tho. If my goal is to gain muscle, would it ve viable to do push&pull training monday, tuesday rest, wednesday legs and core training, thursday rest, friday push&pull and so on?
Any tips for getting the L sit. I’m 6’2 and my torso is short and legs are very long proportionally. Started with compression but not really getting anywhere
Most skills have a lot of overlap so generally when we train new skills they are either a step above an old skill which will just increase your overall strength allowing you to still perform those skills. You can also still train your skills once or twice a week for maintenance purposes if you really want to hold on to them
Is it possible to train for skills while also putting on mass and strength and if so how would I add both together? I start with a skill and then do my mass training but it may be overtraining?
Correct you start with the hardest and end with easiest, you want to do strength/skill training when you have the most energy so it would be first then hypertrophy can come after, depending on your capacity it may not go into overtraining, just test what you can handle
You’ll be naturally adding weights to yourself as you progressively overload, so nothing will change schedule wise you’ll just be increasing the difficulty of the exercises you’re already doing
Bro always start your workout first with static skills training then you can do dynamic weighted workouts. Or you can pick a skill and practice it different times throughout the day.
goat of calisthenics rn
Hey bro I just wanted to say thank you. Originally I was doing a more normal calisthenics routine without a circuit and I found that I reached a plateau. For the last couple of months I’ve been following your beginner circuit. I was finally able to complete 3 rounds perfectly on Monday. Now I’ve progressed to 4 sets. I’m following a Monday, Wednesday and Friday schedule. My goal is to keep doing this till I can do 5 perfect rounds. I’m happy with my progress but I know I need to improve my sleep and my diet. Especially my diet. I weight 210 and I’m 6ft2. I weight more than you and you are 6ft6 but my weight is fat lol. Once I do that I will most likely go down the weighted calisthenics track. Thanks Malik 🙏
This video convinced me to add a day of calisthenics to my workout routine. I want to finish out this week on my old one but next week, it begins.
I’ve been waiting on this one yessirrr
followed this gained 12 lbs of lean mass in 2 days thank you king
😂
Lmfaooooo
I don't think you're lying
@@Paopao621 i may tell a joke but i’d never tell a lie
@@natalietribiano I know
Gng the advice from the discord community has been awesome so far 🙏
Glad they’ve been able to help you out 🙏🏽
@@malky_malk Did you mean when talking about the skill based workouts to only train the variations of the skills on the 3 days or how much you wanna do, or is it ok like i do it so when i wanna do a push skill i train for that before my push workout and after that just do my whole workout routine for push pull legs 6xdays
I’m just recently watching your vids and I realize you might be the goat😊
currently recovering from surgery, im gonna go HARD when im good, your videos are awesome man 🙏
Thank you for this video it was really informative and God bless!
the most informative video just in 6 min
Beginner:
• Prioritize mastering the basics
- Pushing
- Pulling
- Core
- Legs
Intermediate:
• Don't do calisthenics just to do calisthenics. There needs to be a purpose for training it.
*Two Tracks:*
1) Track 1 - Skill Training
2) Track 2 - Mass & Strength
Track 1:
• Pick a skill you want, start with the easier progression, and work your way up slowly.
Ex. If you want to build/progress to a front lever,
Start off with a
> tuck
then
> advanced tuck
next
> single leg
then
> straddle
finally
> full front lever
+ Accessories
• Negatives
• Leg Raises
• Reverse Deadlift
When you're doing skill training, it's important to give your body time in between to rest.
Ex.
Front Lever - 3x a week
Example Schedule:
Monday: Front Lever Training
Tuesday: Rest
Wednesday: Front Lever Training
Thursday: Rest
Friday: Front Lever Training
Weekends;
• Repeat the cycle
or
• Rest Fully
If you're training TWO skills,
Do
Push, Pull, Legs&Core
Push Day: Bent-arm Planche
Pull Day: Front Lever
> after that day, rest or do an accesorized core exercise or leg training.
You can do
Push&Pull - Same Day
Schedule:
Monday - Bent Arn Plance & Front Lever
Tuesday - Break
Wednesday - Bent Arm Planche & Front Lever
So either:
1) Push, pull, break
2) Push&pull, break, push&pull, break
# Mass & Strength
• You need to focus on
> Continous Progressive Overload
Take for example pull ups:
If you can do 10 pull ups (which is mastery), move on to an advanced version.
So either do a
> harder variation
or
> add weight
or
> train explosively
Recommended:
After 10 Pulls up which is considered mastery,
consider
> weighted pull ups
> explosive pull ups
> higher pull ups
But if you really persist on just getting big, reduce down to the weighted pull ups. It'll help you lift more.
Ex:
If you can absolutely demolish proper push ups, add weight such as a:
> weight vest
or
> a backpack
And train different, harder variations.
Additionally, you can do dips to increase your pushing strength, weighted dips if you must.
# Core Progression
Start off with a: Hollow Body Hold
Then progress to an: L-sit
Next Step: Dragon Flag
# Legs
Same principle, add weight to your body with a weight vest. Even pick up some weights, dumbells and use those.
• A barbell squat is still weighted calisthenics.
> Calf Raises, add weight to your self. Very straightforward.
Either add weight to your self or do a different variation. Change the leverage. Any way to make it harder.
# Two Paths Recap
• Skill-path
• Mass & Strength
> Mass & Strength Path
• Back & Biceps
• Chest & Triceps
# Deloading
A deload week gives your body the chance to fully recoupe/recover for the damage it has taken for the past 3-4 weeks of training.
You need to give your joints, ligaments, muscles all the proper time to recover so you can go right back in stronger.
• You actually go back stronger after that deload week.
the fact this comment is underrate and unpinned disappoints me
Thanks a lot bhai❤️
@@Sy-op3hqyupp this needs to be pinned
Grinding trough RUclips rn bc I’m not really sure wether to do normals calisthenics and just focus on my skills or do weighted calisthenics and train skills that way if it’s even possible
you’re genuinely goated bro, truly inspiring. i just have one question tho do you edit your own video’s because these and if you do what’s your favorite anime?
I got a new editor for this one and another one, and one piece is my number one but the others like demon slayer aren't far behind
@malky_malk I like one piece. I just watched way too many episodes too fast and got burned out
0:29 Hey I’m just wondering if you only train tall guys. Im being 100% serious and I mean all of this in a sincere way. I’m 5’11 and yes, (I don’t consider myself tall rn) don’t know if you train my height. I’m really interested in your stuff cuz I recently I saw one of your newer vids on the topic of girlfriend prizing and how it’s bad, and it really inspired me to get started but I’m asking you if I would qualify for your training vids cuz I don’t know much about this stuff at all. I don’t have the best self esteem but I still think there’s a difference between how I’m built to a six foot person instead cuz of all the memes and stuff. I really hope you see this cuz it would actually mean the world to me.
The information applies to everyone not just tall people so yes it’ll apply to you, give it a try you never know
@@malky_malk I really appreciate u replying. Im gonna start and see where it gets me.
@@malky_malkyo Malcom I wanna build muscle and learn skills at the Same time so I’m trying to combine your 2 routines into 1, you think this could work well? 1. Skill training (bodyweight excercises for the skill) and after doing skill training just train the basics again like push-ups dips or pull up (all weighted) to build more strength and muscle
Hey man! this video is really great and was helpful for me) I do have one question tho. If my goal is to gain muscle, would it ve viable to do push&pull training monday, tuesday rest, wednesday legs and core training, thursday rest, friday push&pull and so on?
The schedule that works best with your rest cycles is the best one, if thats what you find is working then I'd agree to keep doing it
Thanks, man.
Waiting on your drops like lil Wayne drought 3 mixtape in 06
😭🖤
Yo can u make a vid on how to increase pullup reps?
Do you still do any other accessory training? Like bicep curls, tricep pushdowns etc? Or do you only do compound movements? Great video by the way
Only Accessory I've really done done is the overhead press for shoulder strength early on when I was training for the handstand pushup
Thank you !
Can u also do a cal equipment guide on the stuff u like best
Any tips for getting the L sit. I’m 6’2 and my torso is short and legs are very long proportionally. Started with compression but not really getting anywhere
Start off with the hanging bent knee variation then extend one leg at a time to build up strength for the full
Vid well done bro! 👏 How tall are you btw?
I’m 6’6
How are you supposed to maintain skills when ur training new skills?
Most skills have a lot of overlap so generally when we train new skills they are either a step above an old skill which will just increase your overall strength allowing you to still perform those skills. You can also still train your skills once or twice a week for maintenance purposes if you really want to hold on to them
Can you build muscle with skill training?
tips on how to cut
Need vlogs
Is it possible to train for skills while also putting on mass and strength and if so how would I add both together? I start with a skill and then do my mass training but it may be overtraining?
Correct you start with the hardest and end with easiest, you want to do strength/skill training when you have the most energy so it would be first then hypertrophy can come after, depending on your capacity it may not go into overtraining, just test what you can handle
@@malky_malk thanks bro 🙏
I’ve got a question tho ? What if I wanted to train weighted calisthenics and Skills training, how would I approach that ?
You’ll be naturally adding weights to yourself as you progressively overload, so nothing will change schedule wise you’ll just be increasing the difficulty of the exercises you’re already doing
Bro always start your workout first with static skills training then you can do dynamic weighted workouts. Or you can pick a skill and practice it different times throughout the day.
Do you take creatine or any other supplements?
i think he takes Tren
I Just take creatine
No more being weak chat
Can we start of with strength training then eventually mix strength training with skill training?
I don’t see why not, skills are just strength tests in various positions
thank you!