you should know hoot train If you start your weight lifting day by bench press 3*5 than just do Handstand 3*5 weighted push ups weighted dips It's more challenging when you do some BW stuff with more weight because you challenge more you chest shoulders triceps forearms legs. and abs to be more engaged and being in harmonie except some moves need isolation like lateral raises cable low to high incline dumbell press this for isolation exercice that cantle done in calisthenics one minute please aren't the hardest moves in leg day based on calisthenics like: squat is harder than hack squat Bulgarian split squat bent over calf raises you can added step ups sissy squat .....
@@ktse2721 i would suggest smith machine because the stabilizer muscles have already been exhausted with the pistol squats. The smith machine squat would be a good follow up exercise imo
I start with hamstring curls, then front squats, pistol squats (or barbell lunge if I feel like it) and then finish with one set sissy squats. I do romaninan deadlifts on my pull day, so my leg day is mainly quads.
Use calisthenics as your main compounds and use weightlifting to isolate certain muscle groups(side delts,upper chest)that you cant target with calisthenics
ok but i mean obviously think about why you would right? obviously weights should offer something calisthenics doesn't. like overloading the shoulders and legs. in fact that's pretty much it, so it really isn't that hard LMFAO
Always advocated for doing both. Calisthenics is the foundational core/ movement, but weights are needed for more hypertrophy and strength - thanks for demonstrating Daniel!
Really like this!! You do this kind of content more often! It helps me with what to do as I’m combining callisthenics with CrossFit at the moment. I might switch to weights and callisthenics so like this content
The idea that dips should be considered as a vertical pushing movement is not really accurate. When we speak of "vertical pushing patterns", it mostly implies overhead pressing movement since becoming stronger in that pattern asks for specificity. In 99 % cases, you're leaving nothing on the table by replacing push-ups with some good old dips because of the excellent transferability between those movement, similar pressing patterns being the main reason. We can't say the same when it comes to dips and pike push-ups. That's why saying that dips are a vertical pressing movement is misleading and not really accurate. It's even more obvious when you compare the position of the torso relative to the floor at the bottom of a dip and a push-up.
you are right, in vertical pushing dips compared to HSPU are really different, but doing only dips leads to underdeveloped upper chest, and neglecting clavicular is a big L for me. Thats why i emphasized not having a horizontal push in it. @@lanc3l0t-yk48
thats nice, keep it up G. IDK about one arm dumbbell press, i prefer simple bench press, but I guess you are doing it for a reason @@eikichionizuka2206
@@lanc3l0t-yk48my understanding was that the more you lean forward, the more you preferentially recruit the chest, whereas if you keep the torso vertical it targets the triceps more. However, a lot of people will say the only safe way to perform dips is with some amount of lean, as keeping straight can compromise the shoulders. I disagree, I think it’s just something that has to be worked up to and progressed more carefully. So, if you agree that keeping the torso vertical, ‘tricep dips’, is a viable variation of parallel dips, then I would say they’re definitely much more of a vertical pressing movement Edit: I know ‘comprimise the shoulder’ is a vague term. I don’t remember the exact reasoning, but it’s something like the angle of the shoulder joint relative to the torso is unnatural/extreme at the bottom of the dip if the torso is kept vertical
You covered every part of your body the only thing I would add would be a row ie inverted row (best), db row or chest supported row if need be. I wouldn’t recommend bb rows as you got the posterior chain and lower back covered with deadlifts and if your lifting heavy loads on lower body lifts you can run into recovery issues for that area of the body. If you prefer to row with a barbell then I highly recommend to do strict pendlay rows instead and that should get around the recovery issues just fine, worked for me doing high frequency too a while back.
@manimal9871 Aren't deadlifts working on the same muscle rows work? Here is my Workout Routine: (If you don't mind reading) Alternate between Workout A and B. (Sunday, Tuesday and Thursday) On rest days do Workout C. (Except for Saturday - Full Rest) Workout A: (Total 15 Sets) • Handstand Balance Work • 5x5 Squats • 5x5 Weighted Pull Ups (Last set is AMRAP) • 5x5 Weighted Dips (Last set is AMRAP) • 15 Minutes Full Body Stretch Workout B: (Total 13 Sets) • Handstand Balance Work • 3x5 Deadlifts • 5x5 Overhead Press • 5x5 Weighted Chin Ups (Last set is AMRAP) • Whatever Core Routine • 15 Minutes Full Body Stretch Workout C: • 15 Minutes of Aerobic activity. (Walk, Run or Cycling) • Up to 60 Minutes of Front Splits Flexibility and Upper body Mobility. If you on the last set (AMRAP) you hit 7 reps, increase the weight by 1.25kg or 2.5kg, if you hit below 5 reps decrease the weight by 1.25kg or 2.5kg. Week 5 is deload.
@@Eviatarmdeadlifts work traps (i think more upper traps tho?) in an isometricly stretch way but rows are easily better for upper back and also hits rear delts
Other than rows i would add an upper chest exercise wether its decline push ups or incline bench, its quite an important muscle that u shouldn't forgot about
Agreed, overkill on the shoulders such small muscles compared to the chest I guess this is just a speciality workout emphasizing on delts more so than anything.
While would you do weights, Isnt free weight & Weighted calisthenics combined with Skills enough? Doesnt weighted Pullups Dips etc perfectly replace weight lifting for Power gains? I am curious why Daniel wouldnt just stick to calisthenics movements Do you really gain anything more from weights as opposed to weighted calisthenics Whats the point of this?
Well it would depend on what kind of vertical press you’re starting with, in your case it makes since to start with weighted dips since pike push ups aren’t as fatiguing. I do deficit handstand push ups against the wall, and they’re so hard I usually can only get 5-6 clean reps, I do those before weighted dips because they’re more fatiguing. The hardest exercises should be done first and what you want to improve on should be first. That’s just my opinion though.
Is it okay like in the first 3 days i do calisthenics and the other 3 weight lifting, also when i do calisthenics how many exercises should i do for a group, for example, i do 4x10 pushups for chest, but do i have to do another exercise for chest or is that fine?
Weird combination of exercises, VERY shoulder intensive for no reason. You've got essentially 4 shoulder exercises here. I'd swap the shoulder press for a horizontal press like pushups or bench press, and then swap the lat raises for something like tricep extensions.
Been lifting weights for about 12 years now and lately found out about calisthenics. Actually started going to the gym due to joint peoblems, mainly in the shoulders (they pop). I want to kind of switch. But I find it actually difficult to stop my fitness routine. I have added some of the planche lean in my routine and doing way more chin ups now. Don't know if I can do both. Or what to drop from my routine.
Ty really need this, but is there any progression to build up for pike push up? Or other exercise because I was so struggling because my shoulder injury
I tried an easier modification last workout that really let me get more reps in and felt great. You simply bend your knees more and do everything else the same, definitely recommend trying it out go easy of course as you had an injury your working through best of luck.
No way around legs if you want them to grow. Then for weighted calisthenics having the tools in the gym is much more convenient. Not every calisthenics practitioners do Prisoner style workout. I can speak on this because i practically do weighted calisthenics with the upper body and weights with legs. Hopefully in the future hybrid And oh not everyone wants the skills as goals some just do the foundation calisthenics exercise cause i prefer and enjoy them but still approach my training with hypertrophy in mind soil if you dont have the setup at home the gym is the next best thing
You're right. I tried just doing handstand push-ups for my shoulders for a couple weeks and lost size in my side delts. Side and bent over laterals are essential exercises for shoulders.
@@58jharristhey arent essential at all, can easily be replaced for cable Y-raises, Cable upright rows etc. also you we’re probably doing the handstand push ups for a narrow grip, if you do them will a wide grip back to wall in a deficit your side delts will be more active.
How do you mix skill based training with weight training in one training session? Like for example, what weight exercises goes well with Handstand, front Lever, or planche? I recently got a gym membership and I'm embarrassed to do only calisthenics in the gym that's why im asking.
Weighted pull ups for back, bench press or weighted push ups for chest, shoulder press for front delts, etc. Just choose the exercises that target the muscle groups that you want to target, the muscle groups that are used in your skill trainings.
What I used to do is, do skill training at the beginning of your session and then the rest of your session will be your traditional training. For example when I was training up to an Advanced Tuck Planche, I would warm up like usual, do a wrist exercise at the end of my warmup, and then did sets of L-Sit to Adv Tuck Planch for reps (no hold but still moving with control), then went on with a "regular" hybrid push workout. I don't do this anymore as I now do Upper Lower and I do 2 Upper Days, 2 Lower Days and a Skill Day where I focus on the Skill I wanna progress / maintain. Works better for me honestly
Quick question, in exercises like dips and pelican curls waist high bars, I feel a pinch right at the end of my armpit at the back of my shoulder area, it's probably because I don't have the best range of motion on my arms but is there something I can do about this to avoid injury? Sometimes I feel a similar pinch on the front of my shoulder at the end of my collar bone
I'm no expert but in the absence of other commenters look into exercises that strengthen the smaller shoulder/upper back muscles (rotator cuff), I think it's fairly common so there should be lots of info
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Many People's are debating between Calisthenics and Weightlifting, but this Guy, just does both, Respect bro!
Not really, I think he is in the end road of calisthenics. So he need to go hybrid
@@ksk622there is no end road of calisthenics, its just that calisthenics kinda lack isolation for some muscle so weights compensate for that
@@derpykylekaka not only isolation... weightlifting permit easier progressive overload (some calisthenics guy train military press ... )
you should know hoot train If you start your weight lifting day by bench press 3*5 than just do Handstand 3*5 weighted push ups weighted dips
It's more challenging when you do some BW stuff with more weight because you challenge more you chest shoulders triceps forearms legs. and abs to be more engaged and being in harmonie
except some moves need isolation like lateral raises cable low to high incline dumbell press this for isolation exercice that cantle done in calisthenics
one minute please aren't the hardest moves in leg day based on calisthenics like:
squat is harder than hack squat
Bulgarian split squat
bent over calf raises
you can added step ups sissy squat .....
Everyone should
Can we get a whole video of this ? Like a routine workout
Imagine what a hybrid leg day will look like 💀
sth like: pistol squat, deadlift, barbell squat on smith machine, sissy squat and calf raises i think
@@ktse2721 i would suggest smith machine because the stabilizer muscles have already been exhausted with the pistol squats. The smith machine squat would be a good follow up exercise imo
@@vietducle398 I would add Nordic curls and tibiablis raises for full completeness, and pistol squats with weights are a home workout banger
I start with hamstring curls, then front squats, pistol squats (or barbell lunge if I feel like it) and then finish with one set sissy squats. I do romaninan deadlifts on my pull day, so my leg day is mainly quads.
I did goblet cossack squats, pistol squats and deadlifts. Last week.
Use calisthenics as your main compounds and use weightlifting to isolate certain muscle groups(side delts,upper chest)that you cant target with calisthenics
Decline pushups work the upper chest
And pike pushups work it too but the shoulders more
How to mix callisthenics and weights: get out of rigid thinking and just do it
I agree, We can get away from dogmas and labels
ok but i mean obviously think about why you would right? obviously weights should offer something calisthenics doesn't. like overloading the shoulders and legs. in fact that's pretty much it, so it really isn't that hard LMFAO
Always advocated for doing both. Calisthenics is the foundational core/ movement, but weights are needed for more hypertrophy and strength - thanks for demonstrating Daniel!
The fact that you do 40 kg dips slow and controlled is insane, I've been leveling up my dip game from three dips to three dips with 30 kg.
Thanks
More like shoulder day
Would love more of this type of content and if ever series, been mixing cali with weights but still conflicted where to put them in my routine
ive been doing the same,wanna analyse our routines?
@@yakeru5001 sure if you can share it
@@siegfriedyvojcic8294 can u drop ur social media?
Can I get someone’s routine please I’ve really been struggling with creating one
Your form is beautiful man bravo🙌🏾
Why Pike PU and Overhead press too? Those 2 exercises target the same mussels
This looks pretty solid
Literally subscribed the other day looking for something like this. Thank you!
the ROM and Cadence of these reps is inspiring
That elevated pike push-up alone was 👏👌🏼💪🏼
I love those overhead triceps push downs.
Really like this!! You do this kind of content more often! It helps me with what to do as I’m combining callisthenics with CrossFit at the moment. I might switch to weights and callisthenics so like this content
This is the best training in my opinion (to do both), cus everyone compare between calisthenics and weightlifting and I think to do both is perfect!
Slick vid bruv
I'm diggin' the vibe of the new tunz
You and Ian Barseagle are so aesthetic
That drum beat is fire 🔥
This was my actual research when i started calisthenics s, thanks buddyyy ⚡pull, push, leg pls make some content s
I just started weighted calisthenics 3 weeks ago
Thank you my brother ❤❤❤❤❤❤
Looking especially pumped, lately. This must be why 👏👏
Nice. Gotta give those a shot
No horizontal push?
I personally Do :
Incline smith machine press
One arm Dumbell press
Weighted dips
triceps extension
Side raises
The idea that dips should be considered as a vertical pushing movement is not really accurate. When we speak of "vertical pushing patterns", it mostly implies overhead pressing movement since becoming stronger in that pattern asks for specificity. In 99 % cases, you're leaving nothing on the table by replacing push-ups with some good old dips because of the excellent transferability between those movement, similar pressing patterns being the main reason. We can't say the same when it comes to dips and pike push-ups. That's why saying that dips are a vertical pressing movement is misleading and not really accurate. It's even more obvious when you compare the position of the torso relative to the floor at the bottom of a dip and a push-up.
you are right, in vertical pushing dips compared to HSPU are really different, but doing only dips leads to underdeveloped upper chest, and neglecting clavicular is a big L for me. Thats why i emphasized not having a horizontal push in it.
@@lanc3l0t-yk48
thats nice, keep it up G. IDK about one arm dumbbell press, i prefer simple bench press, but I guess you are doing it for a reason @@eikichionizuka2206
@@lanc3l0t-yk48my understanding was that the more you lean forward, the more you preferentially recruit the chest, whereas if you keep the torso vertical it targets the triceps more. However, a lot of people will say the only safe way to perform dips is with some amount of lean, as keeping straight can compromise the shoulders. I disagree, I think it’s just something that has to be worked up to and progressed more carefully. So, if you agree that keeping the torso vertical, ‘tricep dips’, is a viable variation of parallel dips, then I would say they’re definitely much more of a vertical pressing movement
Edit: I know ‘comprimise the shoulder’ is a vague term. I don’t remember the exact reasoning, but it’s something like the angle of the shoulder joint relative to the torso is unnatural/extreme at the bottom of the dip if the torso is kept vertical
bro loves shoulders
thank you for al you do
I need this bro
Good job
Hey can u teach us to do pike push ups or give tips about beginners
Leg day please!
just keep squatting buddy. except, overload your squats with weights. easy!
What do you think about just doing BB squats, BB deadlifts, BB Overhead Press, and just Weighted Dips and Weighted Pull/Chin Ups?
You covered every part of your body the only thing I would add would be a row ie inverted row (best), db row or chest supported row if need be. I wouldn’t recommend bb rows as you got the posterior chain and lower back covered with deadlifts and if your lifting heavy loads on lower body lifts you can run into recovery issues for that area of the body. If you prefer to row with a barbell then I highly recommend to do strict pendlay rows instead and that should get around the recovery issues just fine, worked for me doing high frequency too a while back.
@manimal9871 Aren't deadlifts working on the same muscle rows work?
Here is my Workout Routine: (If you don't mind reading)
Alternate between Workout A and B. (Sunday, Tuesday and Thursday)
On rest days do Workout C. (Except for Saturday - Full Rest)
Workout A: (Total 15 Sets)
• Handstand Balance Work
• 5x5 Squats
• 5x5 Weighted Pull Ups (Last set is AMRAP)
• 5x5 Weighted Dips (Last set is AMRAP)
• 15 Minutes Full Body Stretch
Workout B: (Total 13 Sets)
• Handstand Balance Work
• 3x5 Deadlifts
• 5x5 Overhead Press
• 5x5 Weighted Chin Ups (Last set is AMRAP)
• Whatever Core Routine
• 15 Minutes Full Body Stretch
Workout C:
• 15 Minutes of Aerobic activity. (Walk, Run or Cycling)
• Up to 60 Minutes of Front Splits Flexibility and Upper body Mobility.
If you on the last set (AMRAP) you hit 7 reps, increase the weight by 1.25kg or 2.5kg, if you hit below 5 reps decrease the weight by 1.25kg or 2.5kg.
Week 5 is deload.
@@Eviatarmdeadlifts work traps (i think more upper traps tho?) in an isometricly stretch way but rows are easily better for upper back and also hits rear delts
Other than rows i would add an upper chest exercise wether its decline push ups or incline bench, its quite an important muscle that u shouldn't forgot about
@derpykylekaka Dips works equally on the lower/upper chest
Is this all 3 sets that part is cut off for me 😅
Ohh God what u feeding those shoulder they look massive
Dope fit
Upper chest
What you do for a living ? You just can't do gym all the day
Why two overhead press tho? wouldn't an Incline Press be better.
Agreed, overkill on the shoulders such small muscles compared to the chest I guess this is just a speciality workout emphasizing on delts more so than anything.
That’s alot of shoulder work, specialized routine I guess.
Delts are the biggest muscle group so yeah
Daniel Vadnal is the GOAT
Beast
Wow!!! Broski don’t even look human anymore. Like a marble sculpture!!! 💯💯💯❤️❤️❤️🔥🔥🔥💪💪💪⚡️⚡️⚡️🙌🙌🙌‼️‼️‼️🇦🇺🇦🇺🇦🇺
While would you do weights, Isnt free weight & Weighted calisthenics combined with Skills enough?
Doesnt weighted Pullups Dips etc perfectly replace weight lifting for Power gains?
I am curious why Daniel wouldnt just stick to calisthenics movements
Do you really gain anything more from weights as opposed to weighted calisthenics
Whats the point of this?
Interesting, why shoulders first? I do weighted dips then pike push ups on my push day.
Well it would depend on what kind of vertical press you’re starting with, in your case it makes since to start with weighted dips since pike push ups aren’t as fatiguing. I do deficit handstand push ups against the wall, and they’re so hard I usually can only get 5-6 clean reps, I do those before weighted dips because they’re more fatiguing. The hardest exercises should be done first and what you want to improve on should be first. That’s just my opinion though.
Can you make a video telling when to breath ? Looks Like you are holding your breath on the effort
I think the overhead press isn't needed because you are already hitting your front delts through the pike push ups and a bit on the dip
Yeah true.
nice video! can you also pls tell the name of the soundtrack used as BGM?
Are these enough to increase muscle mass?
the gym i go don't have a dip machine
Do you ever use chest expanders?
You've been to Derrimut Gym?
Can we finish with pseudo-plan he plank
Deficit pike push-up vs feet elevtated pike push-up?
(Unfortunately these are mutually exclusive in my training situation)
I do last one on pull day
Is it okay like in the first 3 days i do calisthenics and the other 3 weight lifting, also when i do calisthenics how many exercises should i do for a group, for example, i do 4x10 pushups for chest, but do i have to do another exercise for chest or is that fine?
Weird combination of exercises, VERY shoulder intensive for no reason. You've got essentially 4 shoulder exercises here. I'd swap the shoulder press for a horizontal press like pushups or bench press, and then swap the lat raises for something like tricep extensions.
The music sounds like something out of Earthbound.
Great workout!
How long should I rest?
No horizontal pushing exercise? I only see vertical and downwards
Dips are a horizontal press, your working the same muscles (pecs,delts and triceps) as a bench press or push up.
Great niche for video content. But just my opinion here, go with other music, please
Why do 2 Overhead pressing movements and not one Horizontal?
Dips are a horizontal press.
Been lifting weights for about 12 years now and lately found out about calisthenics. Actually started going to the gym due to joint peoblems, mainly in the shoulders (they pop).
I want to kind of switch. But I find it actually difficult to stop my fitness routine. I have added some of the planche lean in my routine and doing way more chin ups now.
Don't know if I can do both. Or what to drop from my routine.
Ty really need this, but is there any progression to build up for pike push up? Or other exercise because I was so struggling because my shoulder injury
the progression is just taking a step forward from the normal pushup position, then settling for a position that challenges you but is not too hard
I tried an easier modification last workout that really let me get more reps in and felt great. You simply bend your knees more and do everything else the same, definitely recommend trying it out go easy of course as you had an injury your working through best of luck.
Genuinely curious, why calisthenics people preach body weight but use the gym?
No way around legs if you want them to grow. Then for weighted calisthenics having the tools in the gym is much more convenient.
Not every calisthenics practitioners do Prisoner style workout. I can speak on this because i practically do weighted calisthenics with the upper body and weights with legs.
Hopefully in the future hybrid
And oh not everyone wants the skills as goals some just do the foundation calisthenics exercise cause i prefer and enjoy them but still approach my training with hypertrophy in mind soil if you dont have the setup at home the gym is the next best thing
lets be real here. There is no way to hit lateral deltoids with your body weight
You're right. I tried just doing handstand push-ups for my shoulders for a couple weeks and lost size in my side delts. Side and bent over laterals are essential exercises for shoulders.
You can just do Gymnastic ring Y-raise to isolate your side delts. Also handstand push ups work your side delts indirectly.
@@58jharristhey arent essential at all, can easily be replaced for cable Y-raises, Cable upright rows etc. also you we’re probably doing the handstand push ups for a narrow grip, if you do them will a wide grip back to wall in a deficit your side delts will be more active.
There is a way, jeff cavaliere made a video on it
@@user-ol1hl1rt2r literally just do Ring Y-raises, Jeff makes a lot of bs content tbh.
Soundtrack ?
Only dips for chest!!?
Damn too much complex. Why not just do weighted dips, handstand push ups, weighted ring push ups and lateral raises.😅😅😅
I feel like the tracker band restricts my wrist movement and blood flow.. anybody?
How do you mix skill based training with weight training in one training session? Like for example, what weight exercises goes well with Handstand, front Lever, or planche? I recently got a gym membership and I'm embarrassed to do only calisthenics in the gym that's why im asking.
You can do skills with added weight
No need to be embarrassed bro, you’re the one paying for the membership :) use the facilities as you will.
Weighted pull ups for back, bench press or weighted push ups for chest, shoulder press for front delts, etc. Just choose the exercises that target the muscle groups that you want to target, the muscle groups that are used in your skill trainings.
What I used to do is, do skill training at the beginning of your session and then the rest of your session will be your traditional training.
For example when I was training up to an Advanced Tuck Planche, I would warm up like usual, do a wrist exercise at the end of my warmup, and then did sets of L-Sit to Adv Tuck Planch for reps (no hold but still moving with control), then went on with a "regular" hybrid push workout.
I don't do this anymore as I now do Upper Lower and I do 2 Upper Days, 2 Lower Days and a Skill Day where I focus on the Skill I wanna progress / maintain. Works better for me honestly
If you want supersets it would be like this:
planche/front lever
dip/pull up
push ups/australian rows
tricep extension/biceps curl
Chest???
Quick question, in exercises like dips and pelican curls waist high bars, I feel a pinch right at the end of my armpit at the back of my shoulder area, it's probably because I don't have the best range of motion on my arms but is there something I can do about this to avoid injury? Sometimes I feel a similar pinch on the front of my shoulder at the end of my collar bone
I'm no expert but in the absence of other commenters look into exercises that strengthen the smaller shoulder/upper back muscles (rotator cuff), I think it's fairly common so there should be lots of info
@@robertsimpson2474 thanks, appreciate the advice
Thats a lot of shoulder work😅🤔
Hybrid leg day?
over 3 videos and social media posts and zero apologies were given... dude, seriously?
0:08
Cant see how many set wtf
no bench??
I like full body every day
WHAT'S THE NAME OF THE BACKGOUND MUSIC?? PLEASE TELL ME!!! 😭😭
Have you used shazam?
@@RDbodybuildingreardelt SHUT UP. I NEED TO KNOW THE NAME OF THE DAMN MUSIC.
where do you live?
He's from Australia
You didn’t do chest
Weighted dips work your chest.
ayo there is no weight are added in pike push-up
Hybrid strength
Chest?💀💀
Weighted dips work your chest.
Natural?
Where the skills
To long video please keep short
As if it’s all part of the magic my friend! Love you 💚😊🙏👍⚡️⚡️⚡️
😕
Nani
Why are u teaching these kids to lockout their elbows durinh lifts ... that's how u hurt urself