How To Start Calisthenics | Beginners Guide To Bodyweight Bodybuilding
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- Опубликовано: 29 сен 2024
- Learn how to start calisthenics and build muscle mass using your own bodyweight
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TIMESTAMPS
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2:17 horizontal push
3:12 horizontal pull
4:24 vertical push (flexion)
5:20 vertical push (extension)
5:59 vertical pull
7:15 squats
7:57 hip hinge
9:33 core
10:45 fullbody A
10:50 fullbody B
For more insight on my daily workouts, nutrition and shenanigans, make sure to follow me on instagram @tao_physique
Do you answer to the google forms asking for coaching? The one linked in your ninja book.
Just made my day brrrrra 🤟💙😳
Follow me on ig @itz_fezahry Tao I’m a big fan follow a nigga back man 😂
In your Video, you say 70 reps per body movement. For example push up variations 3x8, 3x15 and 1x15. Should I aim 70 reps per body movement PER workout? Or per week? But in your workout program, it is only 3x12 for push ups. So only about 36reps instead of 70? What is correct now?
Thank you so much for a comprehensive free workout routine..Much appreciated!
I liked the part were he calls us muchachos.
Oh ! So you liked the whole video ?
Wtf is a muchacho anyhow lol?
@@The_Mavs_Are_Bums It refers to "Guys" but muchacho is the Spanish way :)
@@christopherbarahona8185 thanx bro
What is an alternative to the pipe press? Because my arms(triceps) are not strong enough to carry my weight yet
He knows what he's doing. He knows u like Japanese beats, he knows you like dragon Ball z, he knows the Asian style font is your preferred one, and most importantly he knows you tryna get some muchachas 😂 subscribed.
Nailed it lol.
I made 500 likes
Its perfect
Ahahaha for real
Every Damn Day Fitness brought me here. I'm a couple of months shy of my 50th and keep in pretty good shape. Time to do something new so thought I'd drop by. Thanks for the uploads...
Brilliant. I am loving your videos. So clear, helpful and fun to watch. Also love the DBZ vest.
One of those easy likes, thanks a lot for this video.
Thanks Tao for the beginners guide. I appreciate you showing 3 levels of the same excercise. I'm going to try this for the next 30 days. Peace.
*Just Me: What is KYZN?*
*All us Muchachos: WHERE IS THE MUCHACHOS MERCH*
1:20 how to basic flashbacks
Diamonds are Indistructable . !
I literally searched up “hola Muchachos calisthenics” to find this video again
Young Jaime is that you?
Same!!!!!!
Seguramente vive en Los Ángeles y aprendió la palabra en las calles
Hahaha
😂
Anytime I see a super ripped guy with a DBZ t-shirt on I know Im in the right place
bad news for you that its a vest
sahil parikh right! I already know what he’s about once I see that!
Dbz characters are all ripped compared to naruto skinny boys 😂
I see, so you’re a man of culture as well
sahil parikh facts
This is the video that got me started about 5 months ago.. never thought Id get past lvl 1 but im already doing L sit ring pull ups, full body ring dips, tuck lever rows and diamonds. This video did me wonders
And have you stuck with this workout routine since you started?
@@asgerpiester5792 assuming so
still?
are u still doing this workout routine (full body A and B)
BRO ARE YOUR STILL ALIVE? HOW ARE YOU DOING 1.4 YEARS LATER?
Finally a youtuber who realises that not all people can do push-ups and pull-ups from day 1.Thanks for all the help muchacho
Ikr
Push ups are eazy
ruclips.net/user/Calisthenicmovement
well pushups are pretty easy but pull ups are often very hard for beginners
Pushups are pretty easy, doing it entirely correct might be a little harder
My testosterone increased by 69% just watching this video.
Lol
69% xD
Nice
NOICE
Testosterone leads to baldness
I did this workout for a few months. Didn’t really change up my diet too much, maybe less beer.
I lost a few pounds, but I gained a ton of strength and muscle in my shoulders, back, and chest. I’m eating cleaner now and it’s helping. It’s a really hard workout even with the simpler exercises. Pipe press is hard after a bunch of pushups. I did OHP instead. I do more pull ups now, more push ups, and I even tried some athlean X workouts and they were too easy after doing this. Thanks a lot Tao. I’ll keep it up but rows for the hoes has definitely made my back much more muscular!!! Not like ripped.... lol but the muscle is noticeable
Keep it up bro🙏🏾
Keep on!
How long did it take you to complete each workout?
@@follower8815 It depends if I was rushing or not. Usually 35 to 40 mins to get the volume he talks about.
How much time do u rest between the movement patterns?
Lmao I quit the gym and started this at home because of the coronavirus
💀💀💀
What’s so hilarious about that
Sameee my abs were fast approaching and I couldn’t lose them just because the world is in crisis y’know
Same here
You ddnt quit. youve been fired 😂
"Diamonds are forever"... Motivational Jojo's reference.
Funny, what came to my mind was the music "Family and Loyalty" from Gang Starr ft. J.Cole.
@@Gustavodg6 same with me haha, word up, Diamonds! Peace
I was thinking jay z....
Kanye
@@willt5195 actually it s James Bond
10:45 Fullbody A
2:17 Horizontal Push [Push-ups]
4:24 Vertical Push (Flexion) [Pike Press // Handstand Push-up]
3:12 Horizontal Pull [Horizontal Pull-ups]
7:15 Squats
9:33 Core [Abs]
10:50 Fullbody B
5:20 Vertical Push (Extension) [Dips]
5:59 Vertical Pull [Pull-ups]
3:12 Horizontal Pull [Horizontal Pull-ups]
7:57 Hip hinge [Hip thrusts]
9:33 Core [Abs]
Quang Pham thanks
nice thx
But is it ok to train a muscle 2 days in the row because than your muscle can't rest properly ?
Roger Smith max 2 days in a row
@@rogersmith2633 beating down an already damaged muscle is ok as long as u give it some rest after. Whats not good is to train it everyday without rest
Bruh I’ve been coaching and working out for over a decade and just following this simple routine bc of the pandemic has my arms blowing up in a way they never did with weights... best thing that ever happened to my upper game can’t wait to go deep down the calisthenics rabbit hole. Your RUclips game is epic man great production, mad entertaining and useful. Cheers from Canada 🤙.
Yeah I'm glad to hear this , even I'm a typical gym rat with partial experience in MMA and am working my strength up to be able to start up with calesthenics basics , looking forward to do so
I was watching this alone but he kept saying "muchachos" and it seemed really awkward so I invited couple of Latino friends to watch this with me.
bruh😂👑
Brutal
@@tomasignacio7340 viste
Well, it's awkward for a latino too, because he is not using the words in a correct way, but at least he is nice and funny
Hahahah
“Especially if you love the muchachas” 😂😂
dude... this is a no-bs full workout plan for FREE... if that ain't worth a sub i don't know what is. big ups.
Sean Ghaeli fr bro this guy jks aswell
10:45 Fullbody A
2:17 Horizontal Push [Push-ups]
4:24 Vertical Push (Flexion) [Pike Press // Handstand Push-up]
3:12 Horizontal Pull [Horizontal Pull-ups]
7:15 Squats
9:33 Core [Abs]
10:50 Fullbody B
5:20 Vertical Push (Extension) [Dips]
5:59 Vertical Pull [Pull-ups]
3:12 Horizontal Pull [Horizontal Pull-ups]
7:57 Hip hinge [Hip thrusts]
9:33 Core [Abs]
Some people stealing money of the wallets of some fitness intrested kids, and then there is you who makes a free RUclips video with everyhting necessary to at least start out well!! Ty very much my dude im gonna hit that workout hard!! Keep it up you are awsome!
Last month my brother bought this book called "Convict Conditioning" - though he starts with different level1's, you basically covered everything the book offers, if not more. Cheers to you for being a fine, honest human, sharing your knowledge without ripping off beginners :)
Hey guys, for the horizontal pull, I only have one of those small pull up bars that does not provide a wide grip, if I do it horizontal pull with shoulder length grip , would it be effective ?
Remember guys, Rome wasn't built in a day. Don't get discouraged if you aren't seeing the results you want right away. keep grinding!!!
ma man
Speaking nothing but truth
2:17 horizontal push
3:12 horizontal pull
4:24 vertical push (flexion)
5:20 vertical push (extension)
5:59 vertical pull
7:15 squats
7:57 hip hinge
9:33 core
10:45 fullbody A
10:50 fullbody B
Thanks for the Timestamps muchacho. I’m also going to put it in the description
@@Taophysique Thanks for the great video, man!
You da real mvp
1:55 epic push 👍
thanks for the time stamps.
Summarization:
Volume per movement: 40-70 reps
Volume per set: 5-15 reps
Full Body A: Full Body B:
-Horizontal Push -Vertical Push
-Vertical Push -Vertical Pull
-Horizontal Pull -Horizontal Pull
-Squat -Hip Hinge
-Core -Core
Monday: Full Body A
Tuesday: Full Body B
Wednesday: Rest
Thursday: Full Body A
Friday: Full Body B
Saturday: Rest
Sunday: Rest
Horizontal Push
-Incline push ups
-Regular push ups
-Diamond push ups
-Ring push ups
Horizontal Pull
-Inverted Rows on bar/rings
-Elevated Rows
-Tuck rows
Vertical Push
-Pipe press
-Elevated pipe press
-Wall handstand push ups
-Bench dips
-Dips on bars
-Dips on rings
Vertical Pull
-Foot assisted pull up
-Acentric pull ups
-Full blown pull ups
-"L" pull ups
Legs
-Air squats (Can add weight later)
-Assisted pistol
-Pistol
Hip Hinge
-Glute bridge
-Single leg glute bridge
-Back extensions
Core
-"L" sit compressions
-Hanging Knee raises
-Hanging leg raises
What does it mean volume per movement? I’m simple words is it just total of reps done for upper body 70?
@@oscarpardo8440 Let's say Horizontal push is a movement
You gotta hit 40 - 70 reps for it
You can do any kind of horizontal pushing exercise like push ups or assisted push ups or ring push ups, etc.
You can divide the reps however you like
Example:
Regular pushups 3sets of 10reps
Knee pushups 2sets of 10reps
Diamond pushups 2sets of 10reps
As long as you hit total reps of 40-70 you are good to go
I hope you understood cause my English is a lil bit messy 😅
What should I do I’m struggling to even do 10 push-ups how can I reach 70 volume
@@paulcris107 knee pushups
Reasons why I’m believing what he says:
1. He’s a buffed black dude
2.
He likes anime
julien davis
I see you are a man of JaxBlade as well!
HAHAHAHA
julien davis u sure they’re buff out the package already haha jk
Gabriel Melnik right like??
@@gabrielmelnik7847 big and black. The way we like em. No homo
Anyone else staying optimistic during this pandemic and using their time to become a better version of themselves? go get it
It’s all connected my friend! That’s why it’s called Body, Mind, Spirit!
Kens A i meditate too
@@prod.steezey883 same, not consistent but working on it
@Kens A Why not everything friend?
Hands down one of the best beginner calisthenics videos I've seen. A lot of people show you exercises that start at level 2/3 which makes it so hard to get started with calisthenics. This dude shows you how to start at the beginning. Respect man.
underrated comment
10:05 and that everyone is how the universe started
*13:33
You made me laugh 😂 Thank you!
My mans just said " Rows for the ho's"
Creds to Chris Jones
@@Thatriverakid yep
@
@jacqueline brown Don't be silly. We both know nothing on me is pea sized
@@Taophysique She failed to put it so eloquently, but it would've been a great video without the sexist remarks. I can tell you could really take off if you make your content more universally friendly. Seems like you put in a good amount of work organizing what you're going to say and when you're going to say it. It's a shame some of that effort went to degrading a class of people. Just be careful my man. Good work, but could be great.
snowflakes everywhere
10:45 Fullbody A
2:17 Horizontal Push [Push-ups]
4:24 Vertical Push (Flexion) [Pike Press // Handstand Push-up]
3:12 Horizontal Pull [Horizontal Pull-ups]
7:15 Squats
9:33 Core [Abs]
10:50 Fullbody B
5:20 Vertical Push (Extension) [Dips]
5:59 Vertical Pull [Pull-ups]
3:12 Horizontal Pull [Horizontal Pull-ups]
7:57 Hip hinge [Hip thrusts]
9:33 Core [Abs]
You are incredible. This helped so much
Just the comment i was looking for
It's not enough detail he didn't give us rest times or anything also he says do more volume to get 70 reps but there is no easier progression for pike push ups to get the volume. How many sets and reps? Since it's 70 reps it could be anything Also how can you do 70 reps of knee raise?
I almost can't believe how good this video is.
Thanks a lot, man!
upper body
2:19- assited or non assired push ups
3:10- pull ups
4:23- pike press
5:20 - dips
6:10- assited or not assited pull ups
lower body
7:23 - squats
8:00-hip hinge
9:06 barbell squats
9:16 barbell deadlifts
9:38 l sits compresions
list is for me to come back
70 reps of volume to do. Cheers.
All in one day?
@@aristidesiiquijano3521 watch the video
Summary already exists in the description of the video but alright
Thank you
This is lowkey the best video and easy to follow vid I have seen for a while. Definitely subscribing.
THE BEST.
For those who considers about starting this program, I strongly reccomend it. I started this at 3rd of June and I'm getting really good results. I wish you all the best from Turkey.
Thanks man!
Gonna start it too, good luck!
I'm starting this program soon, I'll be back in a few months to show the results! Mark my word
hocam insta var mı
🙏🏽
@@fakes7270 how are you doing?
Just a Mexican passing by, nothing to se here.
Plan A
-------
Push ups 2:22
(Horizontal push)
Pull up diagonal en TRX 3:37
(Horizontal pull)
Pipe press o comesuelo 4:39
(Vertical push con codos delante del cuerpo)
Squat 7:31
Core 9:42
Plan B
-------
Bench dip de tricep 5:31
(Vertical push con codos detrás del cuerpo)
Pull up asistido con piernas 6:16
(Vertical pull con brazos afuera)
Pull up diagonal en TRX 3:37
(Horizontal pull)
Hip hinge 8:19
Core 9:42
Respect for the efforts you put in this post.
bless you
God bless
thank god for people like you
tks
9:32 abs
wtf
this guy has over 2 million subs...
@@mike2207 is that important?
Hey Will! Good to see u here
He’s probably just making a bookmark for himself guys...
For aesthetics, IMO calisthenics bodybuilder looks better and natural than weight bodybuilder
Muscle is muscle, it shouldn’t really make a difference (other than for example callisthenics have more emphasis on abs). The only other difference i can think of is people that do callisthenics tend to care more about being lean as it makes you better at callisthenics.
@@obviouslymatt6452 I think what he is referring to is that because most calisthenics work outs work multiple muscle groups you get more even definition as opposed to bodybuilders that can look a little lopsided (unnatural in his words) because of how targeted on a particular muscle group weights can be.
yoo it is very true though, i just dont get the idea of having bulkier upper body parts and make you look stunted while calisthenics makes your body very lean and you can basically fit in any medium and large sized clothes and not triple XL clothes!
I totally agree!
I think it's because weight trained BB's tend to do a lot more isolation work. Instead of muscles being built in a symmetrical way with compound Body Weight exercises, the isolation work done by the iron crowd forces some muscles to be "out of whack" or basically not in proportion with each other. While the iron crowd does do compound movements, the time spent on isolation movements usually equals and often exceeds the time spent on those compound movements. I think this difference gives the appearance of Body Weight BB's being leaner or perhaps more athletic looking. It's not that Body Weight BB's don't do isolation exercises but from what I've experienced, the time Body Weight BB's spend on isolation work is dramatically lower than the iron crowd.
This guy’s physique is my goals. Athletic and ripped
but where are his calves?!
Y u dont want legs?
nesilinhoff being tall Af like himself I can assure you it’s harder for us taller guys to get huge legs n calves unless we’re genetically gifted with them or are on roofs
nesilinhoff roids*
this, especially with only bodyweight.
You being so down to earth and calm (basically not screaming) ,it makes it easier for me to really understand how the exercises work, PLUS you gave a full work out plan. It's the first time I subscribe to someone from just one video.
Prolly why even his channel is called
'Tao' physique
This guy is WACK... but hes HUGE and like Dragonball so im gonna sit down and take notes
I’m so wack the muchachas always call me back..... especially after 10pm
@@Taophysique He protecc
he attacc
but most importantly
the muchachas call him bacc
@@Taophysique Idk why you're "WACK" but thanks for the advice in this video. I'm looking to start working out and don't feel comfortable in the gym (yet) so using my own body weight at home is gonna be perfect for me to help build confidence. Gracias mi amigo.
@@MrPatrickDunn I never said being WACK was a bad thing 😂 👍🏼
@@martinj817 ah. I've never heard anyone use it as a good thing.
This actually is a great guide showing the progression of the movements. Most calisthenics youtubers just make videos showing off their advanced moves and act like it's a work out anyone can just go to the gym and do. Thank you!
This is so amazing. Thank you for taking the time to make this video.
I have Crohn's disease and I can't go to the gym because I'm really out of shape, I have scars from operations, I can't put a lot of weight on my stomach and I just feel embarrassed at this point.
Your tips are great for me to start exercising at home and when I feel comfortable enough and get a bit into shape I can do most of these outside, in the park or something.
I can't explain how much this means to me in terms of motivation and getting started.
Thank you again.
This the type of comment that gets hella likes
keep us updated my g! make sure to give yourself a day of rest to make big gains
Hey man, just so you know, no-one's going to shame you if you go to the gym, even if you are out of shape. People go to the gym to work on their bodies, so they can't really shame you for doing the same y'know? With that said I do totally get you; I sometimes get nervous too while going to the gym.
Bro if you go to the gym nobody will care if your in the gym then u working cant nobody hate on you for trying to better yourself
I know I shouldn't be, but I'm equally embarrassed going to the gym though ironically since my disability is invisible (surgical scars I can cover.) so I look like a really out of shape gal taking way too many rests when my pain spikes. I feel this is a great start until I 'need' rings and weights. (I'd have to double check if I'm allowed to lift weights.) My lower-body is already quite strong after 18 months (with help from a physical therapist, he build me up to squats, hip hinge and core at the basic level) and now just looking to move forward and how to start working on my upper-body. Let's both give it our all and good luck to you stranger!
(In my case it's osteoarthritis, a hip-femur that's almost in-existent due to leg-calvé-perthes being treated improperly whilst I was young and a curve in my spine. I want to use what's left of my hip to get in shape before I need a new one.)
A good sense of humor, Dragon Ball, dope Japanese beats, and some knowledge of course... I already like this channel
I subscribed to you for a very simple reason.
First you explained the exercises and progressions of difficulty. next you told me when to exercise, and what do do each day, finally you told me how many reps.
The most simplistic, down to earth, realistic training guide I’ve ever watched. I truly believe I can attempt this workout plan and try it without any confusion for 30 days and see if I get results.
The only thing missing is telling me what to eat each day. Maybe a separate video of yours covers this?
Diet is simple if u feel guilty or have to think twice about what u bout to eat don’t eat it
Hey, just in case you haven't found anything, just make sure you're staying within your personal calorie limits (which are determined by weight and height) by day!
Updates?
Aron startingggggg...... now! 😁
Life is difficult sometimes
Good luck, this is my 6th day of cutting and i lost like 3kg 🔝
I just notice that the instant noodle that he use for the recipe is "Indomie", the best instant noodle in the world from Indonesia. #seleraku
Orang luar gabakal peduli, bro😆
Its probably very cheap, and also better than like 90% of instant noodle there
@@harizzalizan2956 oh i thaught it was pricey there. In Indonesia with just a dollar, u get 4 pieces of indomie.
Imagine someone skipped the recipe part and went straight to the explosive diarrhea part.
"wtf happened in those 90 seconds"
Sparta215 haha I did
Sparta215 that’s exactly what I did 😩🤣
thats wtf happen to ME! i was paying attention then outta nowhere im like....WTF?! How is is this calisthenics?!
6:15 this guy in the background will have back problems
What's he doing wrong?
He’s going too low
He’s going too low
Nah he did that only on the last rep so he can push himself up and stand
@@asii97 U can see him doing it twice
10:05 made my dog jump and i ducked and my next door neighbours house collapsed, i can only hope to achieve this power
So damn true yo! Woke me the fuck up
lmao :D
Lmaooo, underrated coment
Who here trying to start calisthenics because of Coronavirus
Trying to drill the can with a screwdriver bit made me feel anxious. But great video none the less.
There are professionals you can talk to about that.
Yeah, drilling the can is not safe at all. High probability of the can (stainless steel) fillings fall inside the contents of the can than using the proper can cutter. Do you even dare to consume it together with the sharp and small stainless steel fillings? 😕
Bro your videos are so good like how you set it up in levels it makes things really easy and fun . you're a genius man , thats why Tao gets all the beezys.
Appreciate the support muchacho
@@Taophysique Yeah I love the progressions!
Definite +1 to the progression. Super useful info.
you know you're starting to get in trouble when you try to do the L-sits but your belly fat is getting in the way.
I really need to set my body straight.
Started my journey today! Wish me luck.
Update: Still having issues with Flexion region so gonna focus on pushing myself even more on the shoulder press to really get it proper
Update: Finally getting the routine in fully. Got some rings now to start advancing up in level. Gotta say, life is actually turning upside down(heh, cuz I'm hanging in the rings). I feel better with myself and I use more of my time doing what I like cuz of more energy. This shit fucking changed me ❤️ thanks
Good luck bro
U see any progress in building muscle yet?
Could I ask for some advice? I'm starting this today after doing some other calisthenics stuff and am finding the flexion (pike pushups) impossible after the push-ups in workout A. My triceps are just pumped out after pushups! Any tips on that? Do they really follow each other?
@@osa8845 Thanks!! It's really going great. This shit is killer. It might feel stale for a period and progress is halting but it's worth it.
@@owenvogler1021 yeah! The progress seem to halt some after a while, but then you can see the full picture folding slowly!! I love these exercises. Doing it first thing in the morning before work to get some extra burn through the day 😍
Lmfao I'm on the toilet right now 😂😂😂 thanks for posting
😂
AYY!!! ME TOO!!!!!!
@@marcramirez2093 😂😂😂
Me too lul
Same Here At This Time
When he said 40-70 reps I thought he meant for each individual progression 😳
Sensei,
Do you have any routines for stretching/Flexibility?
Perfect push up form doesn't exi...
Oh
No one :
Literally no one :
RUclips algorithm : there’s an indomie on the video
PEOPLE FROM INDONESIA : *clik the button
What's an indomie?
@@relax1663 a popular brand of instant noodles in Indonesia
Lmao fellow Indonesian
Hadir bos
Dimana itu oy
@@michaelleonhart3851 di menit 0:55 - 1:30
The intro song is Clozee - Koto. Mad respect for the music taste.
Thanks!
ayyy came to the comment section to give CloZee a shout out!
I’ve wanted to get into this for a while yet all the videos I’ve watched have been either way to complexed or just bloody unrealistic, I’m so glad I’ve found this video, you’re not only kinda funny but you explained it extremely well and showed various progressions for each exercise, top man, I’m 10st dripping wet and 5ft 11in I have sciatica, a double curve in my spine and also osteoarthritis, simple weight training programs become too much but I reckon this would be ideal, thanks man. Subbed 👊🏻
great video. you just saved a bunch of people a lot of money. build your own program!
Agreed. I'm one of those guys that spent a lot in bogus workout programs. Yet this is the best i've seen, and it's for free.
I’ve been doing strictly push ups (with variation) and sit ups/crunches (also with variation) every weekday for about 2 months now. I didn’t notice too much change in the beginning but towards the end of the month I started noticing a lot of physical differences especially in my biceps, triceps, shoulders and chest. It definitely does make you stronger as I was able to help my mum rearrange some furniture around her house fairly easily
Did this dude just use a bit driver to open a can... what in the world.
Dude didn't even drill a second hole to vent the can. What the hell.
@@IncredibleMD He was pointing out that if you dont have a recipe then your ingredients mean nothing
Became a subscriber right away. Very clear, hands on vid, keep it up muchacho! 💪
Welcome muchacho!
@@Taophysique Glad I found yo channel, you helpful and real as fuck my nigga
Damn this is super easy to comprehend and there's a lot of valuable information too! Great video!
I cant believe you taught me almost everything about Calisthenics in one short video. Thanks a lot!
This routine is good af, you know how to define the levels on the exercises. I stared almost everything on the base level, now on the level 2. Thanks for the video and keep moving forward
So how did you deal with the hard days?
And how is it going 2 years later?
I support any fitness channel that draws its inspiration from DBZ. You da man!
7:43 anyone else notice he is making a pistol with his hands?
@Gary Mehmet will do!
@ZrAckl Fr1 The one leg squat is also called the "Pistol Squat" :)
Easy to Hard Variations (list for me to come back to)
--------------------
Chapter 1- Horizontal Push (Chest, Shoulders, Triceps)
Lvl 1: Easy- Incline/ Wall Pushups
Lvl 1: Harder- Decrease the incline= Closer to the Ground
Lvl 2- Regular Pushups
Lvl 3- Diamond Pushups
Lvl 4- Ring Pushups (done with gym rings)
-----------
Chapter 2- Horizontal Pull (Biceps, Back Thickness)
Lvl 1- Inverted Rows/ Australian Pushups
- To make Lvl 1 harder= *More vertical the row= the easier | More horizontal the row= the harder* -
Lvl 2- Elevate the feet (with box or some elevated surface)
Lvl 3- Tuck Lever Rows
Lvl >9000- Ring Tuck Lever Rows
-----------
Chapter 3- Vertical Push: VP Flexion & VP Extension, & Vertical Pull
- VP Flex - (Shoulders, Triceps) ANY variation of the handstand pushup motion
Lvl 1- Pike Press/ Pushups
Lvl 2- Elevated Pike Press (put feet on box or some elevated surface)
Lvl 3- E. Pike Press on some parallettes (you can get em from amazon)
Lvl 4- Wall Handstand Pushups
- VP Ex - (Shoulders, Chest, Triceps) ANY variation of the dip motion
Lvl 1: Easy- Dips with resistance band
Lvl 1- Bench Dips
Lvl 2- Regular Dips on parallel bars
Lvl 3- Ring Dips
- Vertical Pull - (Biceps, Back Width)
Lvl 1- Foot Assisted Pull Up (use legs as little as possible so the feet are barely helping)
- with this pull up, focus on the slow and controlled eccentric movement when coming down
Lvl 2- Eccentric Pull Ups (eccentric= focus on the lowering portion of the lift)
- with the eccentric pull up:
- aim for at least 10 secs of eccentric movement before progressing
- 3 secs= 1 regular rep
-Use multiple cluster sets to rack up time, ex:
- regular sets= set 1x4 reps -- rest 2 min-- set 2x4 reps-- rest 2 min --
vs. cluster sets= set 1x 2 rep-- rest 30 sec-- set 1x 2 reps-- rest 2 min-- set 2x2 reps-- rest 30 sec- set 2x2 reps-- rest 30 sec--
Lvl 3- Pull Ups
Lvl 3: Harder- L Pull Ups (works lats, engages core)
-----------
Chapter 4- Squats (thighs, hamstrings, glutes)
Lvl 1: Easy- Assisted Air Squats
Lvl 1- Air Squats
Lvl 2- Assisted Pistol Squat (use a single gym ring or some sort of pole)
Lvl 3- Pistol Squat
Lvl 4- just move on to using weights with your movements ex: weight discs, weight vest, barbells, dumbbells
----------
Chapter 5- Hip Hinge/ Hip Thrust (Glutes, Hamstrings)
Lvl 1- Glute Bridge/ Butt Bridge
Lvl 2- Single Leg Glute Bridge
Lvl 3- Back Extensions (a backwards sit up)
Lvl 4- move on to using weights ex: deadlifting with a dumbbell
-----------
Chapter 6- Core (the abs)
Lvl 1- L Sit Compressions
- To make lvl 1 harder= *Closer hands are to hip= easier, Closer hands are to feet= harder* -
Lvl 2- Hanging Knee Raises (cut out all momentum with this movement)
Lvl 3- Hanging Leg Raises (cut out all momentum)
--------
Game Plan
-2-4 Sessions per week
-Full Body Routines
Full Body A:
Horiz Push
Vert Push (Flexion)
Horiz Pull
Squat
Core
-
Full Body B:
Vert Push (Extension)
Vert Pull
Horiz Pull
Hip Hinge
Core
Ex:
Day 1- FB- A | Day 2- FB-B | Day 3- Active Rest | Day 3- FB- A | Day 4- FB- B etc.
Workout Volume
40-70 Overall Reps Goal (for each movement pattern)
5-15 reps (per set)
ex: 4 sets of 15 reps to equate to 60 overall reps, 5 sets of 9 reps= 45 overall reps, 6 sets of 7 reps= 42 overall reps
*If you want less reps do more sets, if you want less sets do more reps*
If you can't do more than 5 of an exercise, do easier progression
If you can do more than 15, do harder progression
*Aim to get stronger, variations are key to progressing so refer to videos for ideas*
Active Rest is doing something passively active on rest days so your body stays in motion even when not working out ex: swimming, doing mobility exercises, working on flexibility, yoga, jogging, going for a walk, stretching, jump rope, doing any sport etc.
Lol Indomie? You man has surpassed my expectation, +1 subscriber :)
No one can resist indomie
@@LANLAN-jb1pt The holy grail for college dudes who can't afford Gordon Ramsay's lamb sauce.
271 likes and 0 Dislikes, perfectly balanced, as all things should be
That's what I call a perfectly balanced breakfast.
This time the vid got 19k likes and 271 dislikes. Aparently the 271 likes changed their minds.
This is really good. It took me 10 years to learn to take that eccentric progression through my pull-ups instead of just doing assisted pull-ups over and over and over.
10:45 Fullbody A
:
2:17 Horizontal Push [Push-ups]
4:24 Vertical Push (Flexion) [Pike Press // Handstand Push-up]
3:12 Horizontal Pull [Horizontal Pull-ups]
7:15 Squats
9:33 Core [Abs]
10:50 Fullbody B:
5:20 Vertical Push (Extension) [Dips]
5:59 Vertical Pull [Pull-ups]
3:12 Horizontal Pull [Horizontal Pull-ups]
7:57 Hip hinge [Hip thrusts]
9:33 Core [Abs]
Adama Traore must have watched this if what he says is true
😂😂😂
Expliques j'ai r compris
You're one of the only fitness channels who actually knows what the hell they are talking about. You have helped me a lot with my workout journey. Many thanks.
Tao. Such a shredder. Amazing work out plan. I'm gonna see if I can incorporate some of it in my work out. Keep it up.
Idk bout you guys, but i'm kinda worried about the guy on the back on 6:15 lmao
That unlike counter better stay at zero cause this was a great video thanks man.
Are you filipino?
Gordon Ramsay looking at the microwave and shaking his head.
SMH!!
The second he said “muchachos” I hit that subscribe button😂
Amazing video! Juts one doubt. How much rest in between sets?????
Like your edit man, the Beats are sick as hell and those fonts! Very good taste to design saludos muchacho desde latino América 🔥🌴
His style is fire 💯💯💯
Finally, a bodybuilding guide where I could eat Indomie in peace
8:35 one of the biggest mistakes ever to fuck up your back that not alot of people know, DO NOT GO BEYOND PARALLEL ON BACK EXTENSIONS
Great video, but I'm missing how long you should do for rests between sets, and how you structure your sets. For example, do you do all of your squat sets consecutively before going on to the next muscle group?
if you never got a answer for some reason, an 80 second rest or until you can breath fine again you can move onto the next part of your set. after each set its best to wait 3 and a half minutes before going again
No more than a minute and thirty seconds per set so that the muscles are continually strained so they break down and grow stronger. I like to push myself usually maybe thirty fourty seconds tops
After seeing this video I’m going to start my fitness journey and come back and write progression every month.
Wish me luck!!
17 days in : i know it is not a month yet but I have done a really good progress when it comes to strength, my pushups went from barely being able to do 3 to be able to do 15 with a really good form .( I also included some weight training with it , for example in chest day I will do bench press , incline press and pushups , dips and finally I will finish with some cable flies) for the the back it has been a little hard because I am overweight stats 182cm and my weight is around 92kg with , so I have decided to start with assisted pull ups with counter weight , I am really anticipating to do my first non assisted pull up. Peace!
Edit:
Holy f**k it’s been a year since the last time i watched this video, and I completely forgot about it😅.
So I continued following the training program for about 4 months while dropping weight(went from a chubby 92kg to a lean 75kg) and my maxes were:
18 chinups with perfect form (could’ve done 22)
50 diamond pushups
100 squats
After I hit those numbers the gyms opened back so I decided to start weight lifting.
So right now im following a full body split training 3 times week and the program is very simple. But I had to stop training for around 3 months because of Ramadan and I also had igcse exams and got sick with covid. But after I fully recovered I returned to body weight training while regaining my strength on the basic lifts.
Now that I’m back to the gym again My bench went from 60kg to 85kg in 9 weeks and I think I wouldn’t been able to do it if I didn’t build my base with just basic pushups .
Right now I can do 6 chinups with 30 kg.
I know I still got a long way to go but I’m very happy with the progress I have made.
Thank you Tao!!
Edit: Three years have gone by since I have last seen this video, so here's a little update:
85kg at 182cm
300lbs bench for 3 reps
50kg pull up for 6 reps
I can do an assisted handstand pushup on a wall (still haven't mastered yet)
I unlocked one arm pushups a while ago
I have also moved to gymnastics rings two weeks ago which made me revisit this video just to look at the progressions which four years ago seemed next to impossible to do. So yeah consistency is key.
Edit 2024: I just hit 315 bench
You can do it! I’ll do it with you brotha
Note: I currently can’t do more than 5 pushups and zero pull ups , but Fuck It I will do it anyways , I’am tired of the way I look , for me now it is the time to make a change,
You got this
I will start too my man starting tommorow
Hows it going so far
He's so f*cking informative, this channel is way too underrated!!!
Sum up of the whole video
----------------------------------------------------------------------------------------
Horizontal Push :
Lvl 1 : Incline pushup
Lvl 2 : push up
Lvl 3 : Diamond pushup
Lvl 4 : Ring push up
Horizontal pull :
Lvl 1 : Inverted rows
Lvl 2 : inverted rows (elevated)
Lvl 3 : Tuck Lever Rows
Vertical push (flexion) :
Lvl 1 : Pipe press
Lvl 2 : Elevated pipe press
Lvl 3 : Deep elevated pipe press
Lvl 4 : Handstand push up
Vertical push : extension
lvl 1 : bench dip
lvl 2 : dip
Lvl 3 : Ring dip
Vertical pull :
lvl 1 : feet assisted pull ups
lvl 2 : negative pull ups
lvl 3 : pull ups (optional bonus L sit pull up variation)
Squats :
lvl 1 : squat
lvl 2 : assisted pistol
lvl 3 : pistol squat
Hip hinge :
lvl 1 : glute bridge
lvl 2 : single leg glute bridge
lvl 3 : body extension
Core :
lvl 1 : L sit compressions
lvl 2 : hanging knee raises
lvl 3 : hanging leg raises
-----------------------------------------------------------------------------------------
Game plan
2-4 sessions a week
fullbody routine
-----------------------------------------------------------------------------------------
Fullbody A :
Horizontal push
Vertical push (flexion)
Squat
Core
-----------------------------------------------------------------------------------------
Fullbody B :
Vertical push (extension)
vertical pull
horizontal pull
hip inge
core
----------------------------------------------------------------------------------------
Rules :
sets = 5-15 reps
rep goal = 40-70 total reps
Alternate fullbody A and B across your 2-4 times a week
That's all!
-------------------------------------------------------------------------------------
(reminder for my workout)
Fullbody A :
Diamond push up 5x12
Pipe press 5x12
Pistol squat 5x12
Hanging knee raises 5x12
Fullbody B :
dip 5x12
pull ups 2x12, negative pull up 3x12
inverted rows 5x12
single leg glute bridge 5x12
hanging knee raises 5x12
thank you so much
I love that even though he's ripped he includes variations for the most beginning of beginners! Thanks a lot!!!
Wow! It is truly amazing how much focus goes into calisthenics. I've been doing normal strength training with weights for about 2 years but it doesn't compare to this. I'm seriously considering switching to a calisthenics based workout
I think it will work better for me being a young footballer. Thank you Muchacho🔥❤️
I’m gonna give this a try due to all the gyms being closed cuz coronavirus
I needed this exact video. Wrote down in my notes folder and copied it here if anyone wants to just copy it.
8 Key Movement Patterns & Progressions
1. Horizontal Push
1. Incline Pushup
2. Pushup
3. Diamond Pushups
4. Ring Pushups
2. Horizontal Pull
1. Inverted Rows (rings or bar)
2. Elevate your feet
3. No feet.
3. Vertical Push (flexion)
1. Pike Press
2. Elevated Pike Press
3. Elevated Pike Press with paralettes
4. Wall Handstands
4. Vertical Push (extension)
1. Bench Dips
2. Dips
3. Ring Dips
5. Vertical Pull
1. Foot Assisted Pull Up (focus on eccentric)
2. Eccentric Pull ups
3. Before moving on, get at least 10 sec for each eccentric
4. Pull ups
5. L Pullups
6. Squats
1. Air Squats
2. Assisted Pistol
3. Pistols
4. Barbell Squats
7. Hip Hinge
1. Glute Bridge
2. Single Leg Glute Bridge
3. Back Extensions
4. Barbell Deadlifts
8. Core
1. L-Sit Compressions
2. Hanging knee raises
3. Hanging leg raises
I just wrote this all down then went to the comments and seen I could of copied yours
Bro yessss i love you
I didn't realize I was doing several lvl1's when I could be going Super Saiyan! Thanks for the guide! :D
10:45 Fullbody A
2:17 Horizontal Push [Push-ups]
4:24 Vertical Push (Flexion) [Pike Press // Handstand Push-up]
3:12 Horizontal Pull [Horizontal Pull-ups]
7:15 Squats
9:33 Core [Abs]
10:50 Fullbody B
5:20 Vertical Push (Extension) [Dips]
5:59 Vertical Pull [Pull-ups]
3:12 Horizontal Pull [Horizontal Pull-ups]
7:57 Hip hinge [Hip thrusts]
9:33 Core [Abs]
Yo man, this was a real helpful video, but I must stress, your accent is dope.