Ultimate Guide to Crafting Your Calisthenics Workout Schedule

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  • Опубликовано: 24 дек 2024

Комментарии • 62

  • @spidermaannn
    @spidermaannn 7 месяцев назад +46

    goat of calisthenics rn

  • @JmanAnimates
    @JmanAnimates 28 дней назад +1

    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 🙏

  • @tuckertimbreza7361
    @tuckertimbreza7361 7 месяцев назад +9

    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.

  • @NoAutoErick
    @NoAutoErick 7 месяцев назад +7

    I’ve been waiting on this one yessirrr

  • @natalietribiano
    @natalietribiano 7 месяцев назад +7

    followed this gained 12 lbs of lean mass in 2 days thank you king

    • @tophplays6154
      @tophplays6154 6 месяцев назад +2

      😂

    • @Itsxmusic
      @Itsxmusic 5 месяцев назад

      Lmfaooooo

    • @Paopao621
      @Paopao621 5 месяцев назад

      I don't think you're lying

    • @natalietribiano
      @natalietribiano 4 месяца назад

      @@Paopao621 i may tell a joke but i’d never tell a lie

    • @Paopao621
      @Paopao621 4 месяца назад

      @@natalietribiano I know

  • @idkmyname6235
    @idkmyname6235 5 месяцев назад +1

    Gng the advice from the discord community has been awesome so far 🙏

    • @malky_malk
      @malky_malk  4 месяца назад +1

      Glad they’ve been able to help you out 🙏🏽

    • @VeranixYT
      @VeranixYT Месяц назад

      @@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

  • @AbdulhameedMagomnang
    @AbdulhameedMagomnang 4 месяца назад

    I’m just recently watching your vids and I realize you might be the goat😊

  • @rectangalo7237
    @rectangalo7237 6 месяцев назад

    currently recovering from surgery, im gonna go HARD when im good, your videos are awesome man 🙏

  • @laszlotorok472
    @laszlotorok472 Месяц назад

    Thank you for this video it was really informative and God bless!

  • @unffflavore
    @unffflavore 5 месяцев назад +1

    the most informative video just in 6 min

  • @jmjournal
    @jmjournal 3 месяца назад +20

    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.

    • @Sy-op3hq
      @Sy-op3hq 2 месяца назад +2

      the fact this comment is underrate and unpinned disappoints me

    • @moviesclips1867
      @moviesclips1867 Месяц назад +1

      Thanks a lot bhai❤️

    • @moviesclips1867
      @moviesclips1867 Месяц назад +1

      ​@@Sy-op3hqyupp this needs to be pinned

    • @VeranixYT
      @VeranixYT 3 дня назад +1

      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

  • @lordy1343
    @lordy1343 7 месяцев назад +2

    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?

    • @malky_malk
      @malky_malk  7 месяцев назад +2

      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

    • @redzx5
      @redzx5 3 месяца назад

      ​@malky_malk I like one piece. I just watched way too many episodes too fast and got burned out

  • @mr.krappenschitz673
    @mr.krappenschitz673 Месяц назад +1

    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_malk
      @malky_malk  Месяц назад

      The information applies to everyone not just tall people so yes it’ll apply to you, give it a try you never know

    • @mr.krappenschitz673
      @mr.krappenschitz673 Месяц назад

      @@malky_malk I really appreciate u replying. Im gonna start and see where it gets me.

    • @VeranixYT
      @VeranixYT 13 часов назад

      @@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

  • @Egorychsm
    @Egorychsm 5 месяцев назад +2

    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?

    • @malky_malk
      @malky_malk  5 месяцев назад

      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

  • @LotsOfLancelot
    @LotsOfLancelot 7 месяцев назад

    Thanks, man.

  • @gtpicasso4794
    @gtpicasso4794 7 месяцев назад +5

    Waiting on your drops like lil Wayne drought 3 mixtape in 06

  • @silveriron2016
    @silveriron2016 7 месяцев назад +1

    Yo can u make a vid on how to increase pullup reps?

  • @DanielFreakinAwesome2
    @DanielFreakinAwesome2 3 месяца назад

    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

    • @malky_malk
      @malky_malk  3 месяца назад +1

      Only Accessory I've really done done is the overhead press for shoulder strength early on when I was training for the handstand pushup

  • @gideonbennett4187
    @gideonbennett4187 7 месяцев назад

    Thank you !

  • @DeathMasters76
    @DeathMasters76 6 месяцев назад

    Can u also do a cal equipment guide on the stuff u like best

  • @mustbeice
    @mustbeice 7 месяцев назад +4

    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

    • @malky_malk
      @malky_malk  7 месяцев назад +1

      Start off with the hanging bent knee variation then extend one leg at a time to build up strength for the full

  • @femio.3506
    @femio.3506 7 месяцев назад

    Vid well done bro! 👏 How tall are you btw?

  • @fabioreyes5609
    @fabioreyes5609 3 месяца назад +1

    How are you supposed to maintain skills when ur training new skills?

    • @malky_malk
      @malky_malk  3 месяца назад

      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

  • @heyhey-u1j
    @heyhey-u1j 5 месяцев назад

    Can you build muscle with skill training?

  • @popiali2024
    @popiali2024 7 месяцев назад

    tips on how to cut

  • @maxmartinez8857
    @maxmartinez8857 7 месяцев назад +1

    Need vlogs

  • @MattDoesCalisthenics
    @MattDoesCalisthenics 7 месяцев назад +4

    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?

    • @malky_malk
      @malky_malk  7 месяцев назад +5

      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

    • @MattDoesCalisthenics
      @MattDoesCalisthenics 7 месяцев назад

      @@malky_malk thanks bro 🙏

  • @carlosnb3699
    @carlosnb3699 7 месяцев назад +2

    I’ve got a question tho ? What if I wanted to train weighted calisthenics and Skills training, how would I approach that ?

    • @malky_malk
      @malky_malk  7 месяцев назад +1

      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

    • @redevil5352
      @redevil5352 5 месяцев назад

      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.

  • @botchy6047
    @botchy6047 7 месяцев назад

    Do you take creatine or any other supplements?

    • @DreTheMix
      @DreTheMix 7 месяцев назад

      i think he takes Tren

    • @malky_malk
      @malky_malk  7 месяцев назад

      I Just take creatine

  • @Blob2099
    @Blob2099 7 месяцев назад

    No more being weak chat

  • @AlterityIsTheKey
    @AlterityIsTheKey 7 месяцев назад

    Can we start of with strength training then eventually mix strength training with skill training?

    • @malky_malk
      @malky_malk  7 месяцев назад

      I don’t see why not, skills are just strength tests in various positions

  • @biacentenoo
    @biacentenoo 6 месяцев назад

    thank you!