The thing about using weight training that isn't calisthenics is it is an absolute load. If your bodyweight fluctuates, or your body fat percentage fluctuates, it can be harder to have progressive overload with just bodyweight training.
Looking like the standard calisthenics athlete. Knowing you can do front levers, one arm pull ups, and other accolades while pulling off a 242lb AD press, 4 plate bench, 507 squat etc really does reinforce how much experience you’ve accumulated with weight training without resorting to looking aesthetic for views.
Thank you Josh, I put my money where my mouth is! I swear by the combination of calisthenics + weight training and as you said, the results speak for themselves.
When I was 24 I got into a coma for 5 years due to a car accident, I have lost a ton of muscle and stamina during this time as you can imagine. I have now done recovery training for almost a year and now doing calisthenics to try and regain my strenght that I had before and go beyond. thanks for the tips and motivation!
My biggest problem with calisthenics is simply the extremist mindset of “only calisthenics”. Outside of that I love it!!! Biggest gains upper body wise I achieved from body weight movements. Alex coming through with superior fitness content, it’s much appreciated brother!
6'2" and 270 lb guy here. Calisthenics have always been a big part of my routine. I worked lots of remote jobs where there simply was no gym around, but I had rafters to hang from, rocks to lift, chains to lift, tires to lift, the ground for push ups, stairways with railings for dips etc etc. Yes I have also spent a lot of my 30+ years in fitness in gyms lifting weights, but calisthenics have always been in the mix and for those weeks at a time while working I was unable to go to a gym the bodyweight stuff kept me strong, fit AND progressing. I think of it as being a Hybrid athlete able to toss heavy weight around as well as my own body. Being bigger makes bodyweight stuff challenging for sure, but like he said I guess that was to my advantage all along.
I weigh less than you (230 lbs) but same idea. The extra bodyweight does matter - makes all my calisthenics work "weighted." Now the trick is to lose 50 lbs and watch the strength-to-weighr ratio explode lol
I've been here for a long time and the content has been so high quality for the past 2 years, it's so cool to see you grow as a person and see your development through out the years.
I personally thank Daniel from fitnessfaqs and your ring training videos for showing me the proper way of training with calisthenics very early on in my lifting journey. Having that base and building upon with with weighted variations and regular barbell training has been incredible for both size and strength
Dude, i started Calisthenics 4 years ago and sometimes i get sad because for some reason my total pull ups and dips would always get back from 12 per set to 8 per set from time to time. Now that i saw your video i realized the reason: i was a 72kg dude when i started, now i weight 83kg. It makes total sense and it's not a bad thing. Probably when i gain more mass the total reps will dip back down again, but this time i know why. Thanks for the video.
After doing traditional lifting for a year and starting to transfer over to calisthenics now, I much prefer this style of training. I’d much rather master my body weight than push heavier and heavier weights, however I understand see the appeal. Changing my training goals gives me a new aspiration to get in the gym.
The passion you have for training and what not is very evident in your videos. Thanks for sharing man, I'm just getting back into the swing of things within the gym since the new year and I'm looking forward to carrying this energy into my training.
Alex you're always spot on. I agree with your philosophy 100%. I just wish you experienced some tendon overuse injuries so you could help your fallen brothers out. Your 2x a week program left you great in terms of recovery, but myself, I had to learn the hard way before reevaluating my programming. I did too much too fast and am still dealing with my shoulder tendonitis (of the supra and infraspinatus as well as some bicep tendinosis) that's been a hard battle to try to rehab for 7months now. Stretching a ton for shoulder flexion using the butcher's block stretch + dead hanging as well as banded external rotations eccentrics have been slowly improving it. But it's so tricky to get the progressive overload right and even after months of trial and error I still deal with aggravating it when trying to progressively overload. Leaving me having to take a break, regress, and try again. I am going to a physio again soon even though previous physios have failed me because it really is difficult to figure out the dose of resistance and scaling from there. I can't wait to fully rehab and start training week in week out and progressing again. My frustration is immeasurable but I am staying positive despite. I will accomplish my goals even if it takes me my whole damn life.
Compound movements taken to a close proximity of failure with exercises that take the target musculature through a fully lengthen position Choose variations that keep you in: 5-35 reps (been found to stimulate muscle growth) Quality first, full ROM I'm staying with calisthenics for life, but I like to add my barbell squat, conventional DL and DB OHP
Loving the frequent posting...I love your content bro. You helped me so much in the last year since I discovered your channel. When I go to my college gym now I'm one of the most built guys from your advice
Channels like this assisted in me doing calisthenics and then weighted calisthenics and programming it just like bodybuilding. Push pull legs and I’ve been growing and getting stronger.
Calisthenics has NEVER FAILED ME! I'm NEVER TOO GOOD for calisthenics. Most just don't give it an honest try and only look at the surface level. Once I show people more advanced moves, some people are like "Oh that looks way too hard, I'll just stick to the weights." Calisthenics will take you out of your comfort zone, but it's SO worth it.
I think the reason the calisthenics community specifically is the problem is that it's a real low barrier to entry, and the content around is about progressive overload only for the "cool looking" skills. They also don't have the traditional bodybuilding philosophies, like full ROM or training to or close to failure. Keeping technique is also harder too, which, without those basic principles, can easily be purposely made poor without realizing the consequences. No one is talking about deficit push ups, deficit handstand press, dips with FULL ROM, etc. No one is talking about sissy squats or doing an elevated leg supported nordic to get the hamstrings for lengthed. And I'd be a freaking billionaire if I got a penny each time I say a bad pull ups. People wanna ego lift but the calisthenics version.
Man this truly sums up the problem!! You're right that it's all about looking cool and going for standard skills, most of these dudes have no idea how to program for lifting let alone general hypertrophy training for calisthenics. The ego part is so true.
@@AlexLeonidas add to this the fact that influencers give out very dumb workouts like circuit training with 5 compound movements and 1 min rest(LOOKING AT YOU BARSTARS)
@@stayontrack yes. and very good cardio/muscular endurance. but it’s much less efficient for bodybuilding than doing controlled reps with fullrom on main movements (push ups dips pull ups progressions etc)
Calisthenics has never failed me. It's still crazy to me that there's still people who believe it won't build muscle. These people usually haven't tried changing the variables of the movements. Or on the flip side with the calisthenics elitists who only swear through bodyweight training and weights will "get you injured". It's just open chain vs close chain movements, just another form of resistance training.
What the fuck is your physique mannn, your looking like a god I'm so hyped for your comp man, its going to be unbelievable. This, just makes me extremely hyped about my natural potential.
@Alex Leonidas yh man fr, if you keep you hopes up, do your research and keep consistent, the results you'll get as a natty can be incredible 🙌. And you're showing that, so thank you man!
First off, Alex needs to invest in bodypaint for his upcoming Kratos cosplay. Unironically, Alex you need to go to a nerd convention in costume and film it. Second, in my experience, success with calisthenics is contingent upon staying within a relevant intensity window - you don't want to do so many reps that it starts becoming endurance work, and you don't want to do an exercise with a high skill floor such that you'll only get a few reps in without working on progressions first (i.e. pistol squats). If it starts leaning in that direction, I take it as a sign to move to a new variation, manipulate leverages, or add weight.
Lol this one isn’t for me Idk about others but calisthenics have never let me down, swapped leg extensions for sissy Squats after watching your video and all I have to say is thanks again Alex, fixing the balance issue with the belt makes it absolutely awesome compared to before.
@@NDPFitness some of the most reputable hypertrophy coaches all say to have leg extensions in your program. Paul Carter and Dr. Mike Israetel come off the top of my head
Your videos about calisthenics are always great! NH posted recently a Hybrid Calisthenics Program and Paris will do so too soon. Would love anytime in the future a version of your Hyrbid Intake too bc you always used Calisthenics.
It brings a smile to see that most of the stuff you mention I've already been doing for a while. Body by rings FTW! My pull-up bar has become a mere tool for me to adequately use rings
for the most part in 2023 i also did BBR program and saw really great results, especially my anterior chain. But im planing to switch to a different split cuz i really want to focus on my legs and its becoming quite boring to follow the same PPL routine 5 days a week. The best bet is upper lower. Ill also incorporate some free weight exercises like OHP, upright rows, EZ BAR tricep extensions, ez bar curls, hammer curls since they are a lot of fun. Ofc ill leave the staple ring exercises in the program like ring pushups, ring rows and probably ring dips since they worked wonders and can be overloaded with weights
Great video alex , Eversince i added callisthenics work to my programs and stoped following minimalist advice i have experienced insane gains especially in my back and arms and its thanks to your video's. Thanks alot
I think the biggest reason is most people doing calisthenics want to stay light to faster achieve the harder skills. This makes them stay away from doing the prolonged periods in calorie surplus that's needed to optimize muscle growth.
started my lifting journey with calisthenics and went from not being able to do a single full ROM pushup to doing +20kg weighted dips for 8 reps while slowly introducing freeweighted movements and going to a commercial gym. Now I have a home gym and I decided to specialize in calisthenics for the upper body. I am already noticing visual and practical gains. I feel way more stable and coordinated in other athletic endeavours like martial arts and also, IT´S FUN.
How to succeed with Calisthenics: Eat in small-moderate surplus Advance in the basic movements through reps, added weight or even harder variations. Rotate Exercises Be patient and embrace the grind, I would say this would be key and a very simplified approach to calisthenics. Been active for 15+ years, now 26 I’ve done gym for 13+ years, 2 years of track and field, basketball, and muay thai and boxing and I can easily say that calisthenics has been a good foundation for me. Fun fact: I changed from gym to weighted calisthenics for a whole year and my bench went from 110kg for 1 to 140kg for 2😄
Hey man, great work, you’re looking hella strong. One thing I appreciate about calisthenics is the feeling of learning real movement skills, which is something I found lacking after years of weightlifting. Also, the fundamentals of hypertrophy and strength transfer from weights to body weight: muscle duress based on either load or leverage. Peace brother ✌️
Your channel is my favorite hybrid calisthetics channel. I've been rewatching your videos on calisthetics back to back. Your a man that really shows that each method of exercising should be treated like tools in a tool box. Different methods for different situations or to simply switch it up. I like that emphasis you have in your videos. Great to see an open minded fitness channel.
The high volume calisthenics may not be as effective or efficient from a hypertrophy only perspective but when looked at as a whole, they offer more benefits. You get the cardio, mental strength, endurance, and of course hypertrophy. With traditional weight lifting you get big and strong but that's about it.
I agree completely, and would add that with smart training your joints, mobility and body mass will benefit too. But still I supplement with cardio and some classic barbell movements
This is a great topic, I had a similar revelation a few months ago. I was going for high reps with no pauses and mediocre form. My goals always lean more towards performance then muscle gain. So regardless I had to incorporate a more focused programmed. Picked up the rings, added more skill training and strength programming, and now I am more exposed to the unlimited potential of calisthenics. Way more gains. Subscribed, liked and commented. Great content 🗣🔥
can u help me processing the mssage from this video? so what I need to do to is more controlling my motion, adding weight, like weight belt/vest and adding rings right?
This is a good push up progression that you won't exceed: - Push ups - Declined push ups (the steeper the more difficult, but don't go past 45 degrees or it turns into a handstand push up) - Archer push ups - Declined archer push ups - Inclined one armed push ups - One armed push ups - Declined one armed push ups Do 5 to 30 reps to failure. When you can do at least 5, but no more than 30, you can start incorporating the next progression. Often, the steps between progressions are big, so to start, only do one rep of the next progression, and finish the rest of the set with the previous progression, until you're doing the whole set with the next progression, at which point you start over. If you somehow get to 30+ one armed push ups, you can still get a weight vest.
Damn, Declined archer push ups gotta be fucking crazy, Tbh i'm still in the 8-12 rep range with regular Archer push ups, I'm so blessed with Calisthenics right now, simple stuff keeps me challenged Big time.
I have started calisthenics just a few weeks ago. I bought a pull up bar and rings. I've enjoyed it so far: i'm mastering the basics and I'm going to move on to harder variations as soon as I'm comfortable. Thank you for the video, it gave me a better insight on calisthenics!
Saw my performance plateau shortly after I started incorporating weightlifting (adding squatting and RDLs to a calisthenics program) because I had unconsciously developed a certain "calisthenics mindset" where I wanted to improve while remaining shredded. I had to come to terms with parting with my 6-pack and the dopamine from making gains, having a sex drive, and generally not feeling anemic was amazing. Now I have significantly more muscle a year later without the spider physique, bulking now but the cut gonna go crazy for summer.
I thought I peaked my strength at 45. I based my definition of strength around the big 3. When I was 46/7 I got hurt and when I returned I decided to make weighted pull up and weighted push up variations my new compound upper body movements. I have Achieved amazing results With respect to my Strength and hypertrophy on these movements. I’ve also began to focus on my arms , side delts and rear delts which I allowed to lag in terms of size having the “who cares how big he is what’s his total? Mindset which is absurd as I don’t even compete (haven’t since I did a couple meets in college when my total was garbage because all I cared about was bench and squat (I never deadlifted until after college”.I have replaced deadlift with good mornings (I have done good mornings on and off since 1996 when Simmons wrote about conjugate in powerlifting USA. But you inspired me to use them as my primary hip dominant movement. Given my proportions (extremely short torso these are very easy on my structure and CNS so I am training fairly heavy without the risk the movement may pose to individuals with longer torsos. I have replaced barbell squats with banded squats and belt squats. I am much bigger in terms of appearance-with the exception of upper quads and having a thick distended abdomen while Carrying more aesthetic muscle at the same body weight of about 205. Interestingly enough I had never seen anybody do weighted push-ups other than me until I saw you and Bugenhagen doing them. I decided to make them a focal point and Although I used to love to bench, the risk Of injury is just too high at my age. I don’t use it for chest development so unless I train heavy on bench there is no reason to do it. I routinely worked up to at least 365 nearly every workout and often much heavier in the low to mid 400s. Result was shoulder surgery from all 4 rotator cuff tendon full thickness tears followed by a separation and labrum tear in the opposite shoulder. When you start training beyond a certain poundage relative to your weight if the bar path varies only slightly (in my case because some idiot grabbed the bar despite the fact that I never grind or take forced reps) the injuries can be major. Weighted push up will always be the safer option And weighted pull-ups will always be safer than heavy rows not to mention pull ups are far better at targeting lats than barbell rows which hit the lats, erectors, middle traps, rhomboids and do not really place any emphasis on a particular areal . Besides light barbell rows are silly given all the other options (I view it as a total body movement for the posterior in the same way the bench press is a overall upper body developer for pushing movements. If I want pec development I prefer a good dumbbell press or machine press that is right for you (most will not be). I also like a shallow incline or decline press better for pec development.
I find weighted pushups seem to work the hell out of the mid traps, rhomboids, etc. Bench press form requires those to be locked down. I wonder if that's part of why weighted pushups feel so good in comparison.
@@terryarif3804 perhaps but I like to believe my technique on bench was about as good as it gets. I am not the strongest guy in the world compared to some I have seen bench less weight at a heavier body weight . At 23 I benched 405 for a triple with an obscenely wide grip. At 45 I benched 465 with a grip about shoulder width with a pause. My weight fluctuated between 190-220 during my 20s, 30s and 40s. My programming was always pretty decent in that I never trained with crap speed, crap form outside of overuse from Linear Periodization. When I switched to conjugate they got me hurt too because of rotating band maxing before I could really perform the variation correctly. I think having a open chain with a heavy bar supported by a ball and socket is just a bad recipe for super heavy lifting. Less problematic with a heavy deadlift, row or pull up/down. I base my belief in my programming from the results I made on my other barbell lifts. I just think my bench would only go so high without serious weight gain, The squat and deadlift, despite relatively small legs relative to my glutes and spinal erectors and abdominals increased steadily, other pressing and dips increased and allowed me to bench as heavy as I ultimately did with speed and technique despite long arms. Extended arms fingertip to fingertip is 75 inches. Height is 69 inches. That’s a significant difference so I believe a bench with a closer grip than might be ideal for maximizing the numbers was possible due to the dramatic strength improvements in my triceps lats and glutes (enabled me to bench with a straight bar path on almost a decline as my butt got much larger and my leverage’s improved from overall thickness around my shoulders and elbows. The lats and upper back allowed to get super tight and raised my chest off the bench and allowed me to pull my shoulders way back. The bench became a triceps, lat dominant movement (explanation-while the chest and front delts will always be the most heavily involved, big lats and strong triceps (especially around the elbow) will give you tremendous speed and lockout power with a close grip. The lats, if you properly arch your upper back so that your pecs are not parallel to the floor but almost perpendicular. The lats and tucked triceps work in concert with the chest to explode out of the hole and give you incredible stability around the shoulders). When someone says you can use the lats on the bench other than with respect to lowering the weight that’s not true. If you bench the way I described, the lats expand pushing out and up to help the pecs and triceps drive by giving lift out of the hole. The lats aren’t performing a lat function but if they are big enough and you get tight enough they will expand against and almost under the upper triceps to assist getting the bar moving. That is the whole concept of a bench shirt. The shirt squeezes you back and armpits so tightly that the act of tucking and lowering a heavyweight by activating you lats and imagining pulling it down to your chest springloads the whole area around you shoulders triceps pecs and lats so when you push it’s as if the size of the lats and upper triceps helps the pecs get it moving and your arms quickly take advance of the momentum and catch it like a surfer catching a wave. If you have been surfing on the Pacific Ocean where the waves come in these predictable cycles on a given day, if you wait for the wave it passes through you, if you paddle at the correct angle, with proper speed and timing and pop up at the right time, the fins on your board seem to catch and everything locks in. You know almost in the first second or two if the ride will be easy, better than anything where you and the current are one and the same and you are high close to the break or if you are on borrowed time falling to fast into the hole and the wave is going to barrel roll you or simply fall on top of you (horrible feeling). When you stay tight (painfully tight) as soon as you push the weight follows the perfect path and instantly feels like enough weight to feel comfortable but about 50% of what you’re actually lifting. A great press feels like it right away and you have to catch that momentum and ride it to the top. If you don’t have this feeling you used brute strength with zero skill. If you are strong enough you can get away with this. The best benchers make it look effortless. People make the mistake of thinking an easy bench means it’s 50 lbs plus to light. This is not true. When you are truly a bench press technician you either slam it up or it comes crashing down regardless. A grinder is a result of a near perfect lift getting fucked up just after the sticking point which suggests you are not training by being as explosive as possible every set. Obviously explosive with 135 is not the same as with 315 because if it was the weight would fly out of your hands or yank your shoulders out of the socket, the point is learn the ideal bar path, which requires you to set up properly every set including warm ups and drive throughout the lift. That’s why accommodating resistance works so well with equipment but still very well raw if you learn to press in a straight line. If you are an S curve, minimal set up, not incredibly tight squeezing the bar, trying to bend it in half towards your feet, and tucking your elbows straight line pressing is not for you.
Ring work has been some of my favorite work to do, recently i have had a strain in my chest for the past month and havent been able to do anything upper body, only been squatting twice a week, once recovered i am so so pumped to hop back on the rings again!!!!
People treat calisthenics like magic. You still need to rest and eat enough protein to build muscle and strength. Calisthenics is like bodybuilding but with your own weight.
Question - What is optimal for a bodyweight chest workout: • HS/Pike Push-ups > Decline Push-ups > Flat Push-ups > Dips > All Simultaneously OR • Breaking up those exercises/movements into separate sets?
You love to hear from Alex you've been doing things right ! Actually if I'm totally honest I can't hecking eat enough, I don't have enough appetite for that sadly..
Man Alex, crazy physique. Thank you for being an inspiration for us natural lifters 🙏🏻! A video about your current program would be interested to see. Thumbs up if you agree fam 👍🏻
At 1:40, you made a very good point about how people confuse calisthenics (a larger umbrella of using mostly bodyweight as resistance) to street workouts (a narrow version of it.) Gymnastics calisthenics mentiones the exercises that you have in your video such as the Ring elevated rows and ring push ups. I do think that suspension trainers really do add much of more resistance than the typical lone bodyweight exercise because of how gravity is manipulated.
Bro that s exactly what i needed. I wanted to follow use a calisthenics aproach, but weighted and some auxialiary work but everyone who i saw use calisthenics was small. Thank you so much
Fitnessfaqs said the something very similar recently which I see now as a fantastic idea as when I did heavy weight training I only lifted weights, when I did bodyweight training I never used any weights. When I did weighted Dips, Pull ups and Weighted Squats and didn’t do anything extra. The hybrid athlete mindset should be needs to be taught more often, currently I’m using some basic gymnastic exercises while I progress on the advanced ones,basic press ups, dips and pull ups with weighted squats and shoulder press because of the equipment I have currently have access to.
pistol squats are great for hypertrophy, perform them while holding a 10 kg dumbbell with both hands from edges with extended arms, the instability will be gone, assuming you have the required mobility. I personally find 10 kg dumbbell pistol squat easier than no weight pistol squat, because all the instability is gone.
I stopped using calisthenics for reasons for a couple of months, but when I finish my mesacycle I'm back to using rings, they are soo good for chest exercises! I struggle a lot with weights on chest and my shoulder has taken a toll twice now which is quite unfortunate
been doing ring overhead extensions for a while now, absolute long head killer, progression isn't so hard to adjust because you can just go to failure no matter the rep range and adjust at your liking, for biceps I really like pelican curls, the stretch is too good, my arms have been growing as a result, I wished the minimalistic approach was true, who doesn't want jacked arms from doing 2 compound exercises, unfortunately it's not the case for 99% of people. Wishful thinking is killing a criminal amount of gains as people believe what they WISH was reality, not what is.
Glad you changed the name of the channel. Lots of youtubers with terrible names still use their names for their channel. It would have been a shame to let a cool name like Leonidas go to waste.
Doing calisthenics for your compound movements doesn't rule out using weights or machines for isolation. I love ring curls but nothing beats the og dumbbell curl in my book.
Most of my training is with weights, but my MAIN press is weighted dips (and I finish my push session with deficit pushups to failure x 3 including a dropset to knee pushups) and my MAIN pull is weighted neutral grip pullups (including a final bodyweight set to failure,) and one of my favourite leg exercises is reverse lunges weighted on one side with a dumbbell and the other hand gently aids balance with a bench.
Hey guys I am a beginner and can do 20-26 push ups at once. I only have parallel bars for equipment. What would a good routine to perform well and surprise the wife looking very good?
Increase range of motion and try different, harder pushup variations over time. The tip is to do more with less than doing as many as possible. I also suggest pull up/chin up, squat + variations you can find on RUclips that are more difficult.
What an excellent video, Alex thank you! I have been practicing calisthenics for almost two years now and is one of the most comprehensive lectures I have found. Learned a lot. Thank you!
You can achieve a very solid body with just calisthenics. The only real reason it might fail anyone is basically training wrong and/or eating wrong. Which regardless of the type of training you're doing would mess you up. What i like about calisthenics is that its simple period. You don't need as much or as expensive as equipment. You don't need to be any crazy diet or routine. You train when your not sore and break when you are. Your body will basically tell you everything you need to know. It just makes more sense for me. I did weight lifting training for a couple of years before diving into calisthenics with a break in-between. I've actually seen more gains from calisthenics and i don't think its because calisthenics is better. It just was easier for me to do it right. My advice for anyone getting into exercising period is try out everything. Don't commit to the first type of training you do. Don't be afraid to do hybrid training. Yes, weight lifting will make some calisthenics more difficult, but its still doable and if works for you and makes you happy do it. training is a journey and a journey you will go through for years to come to. Its a journey tailored to you and its not a race. So do what makes you happy, what works for you and take your time with it. Keep focused on your over arching goal. If you push yourself to hard and get injured you're hurting the goal then if you took it more easy.
I just used rings and some rocks during lockdown. I came out with an amazing chest/back just with pull ups and dips/inverted rows. Doing bodyweight curls/tricep extensions also helped. My legs are shit though unfortunately :D
Resistance is resistance, muscle either contracts or not. I'd say if you are in the bigger lankier side calisthenics is even better, it will be harder and put your ego in check. I am 189cm (6'3"?) tall @ 98kg (216lbs) long arms and legs, i really suck at most bodyweight exercises compared to the avg dude. But on the other hand i get a tremedous training with the basics and very little or no weight at all. Yeah progress is slower, adding a rep is harder. But I can milk the basics for much longer too. With a similar body build it may be a curse for relative strength but it's a blessing for hypertrophy.
Cubular Bulking Powerlifter here, I have no idea how I got here but love this video. I might actually start including weighted calisthenics into my routine after seeing this.
Ive been doing calisthenics for a 3+ years now after suffering a rotator cuff tear and cervical sprain i had to take 6 months off and lose all my progress. When i restarted i went back to the basics due to regression and cant be happier with my results ill always swear by proper form and progressive technique advancement to keep making this difficult Ive now started a new block in trainkng focusing on weighted basics done in a superset targeting antagonistic muscles so Pushups into chin ups Dips into pull ups All of these weighted to fail in the 6-10 rep range ive never seen my body change so quickly
Yeah I never understood why people would train calisthenics any different than weight training (not counting skill work since that’s kind of a different goal). After listening to you talk about it, a couple months ago I added decline Paralette weighted pushups, weighted ring rows, and ring pull-ups (still focusing on my progression) and I just applied progressive overload and my regular approach to weight training and I’ve had the same progression, insane strength gains and I’m assuming at least some aesthetic gains too cause I can’t imagine why it wouldn’t help out. And it was great too because since they were such new movements, I could literally add linear progression on a week to week, if not workout to workout basis. Definitely love how much you talk about calisthenics, not many people do
Just additional exercises, programmed in a similar way! I'm happy you incorporated those, great choices and I'm not surprised you made insane progress. Keep it up!
Is this a good calisthenics program Upper Weighted Dips 3 sets 6-8 reps Weighted Chin ups 3 sets 6-8 reps Decline push ups 3 sets of 8-12 reps Weighted inverted rows 3 sets of 8-12 reps Hspu wall - Amrap I would do this twice a week And legs twice a week idk what to do for legs yet.
I started with calisthenics only with a backgorund of some pushing exercises. Plateaud with pull-ups and started incorporating some weighted exercises and now my workout is weighted calisthenics with weighted exercises. I think you pretty nailed it, most workouts are circuits for basically endurance. Besides that I think the hard part of calisthenics is that progression usually has major gaps between exercises. For example, from pull-ups to front lever row takes at least a year of hard training. Incorporating weighted exercises you can diminish the gap.
Great as always man, did a predominantly machine barbell training for the last year and decided to give calisthenics a good go, I enjoy it much more and your videos have been extremely helpful 💪
Does the Naturally enhanced, full-body 2 times a week program works with calisthenics? One intensity day and one volume day. I'm torn between doing calisthenics every 48 hours, alternating between intensity and volume or doing only 2 times a weeks, like in the Naturally enhanced program.
Good video! ..."Stuart Phillips, a professor of kinesiology at McMaster University...conducted a study in which...men...25 reps,while another ...10reps...both made near-identical improvements in muscle size and strength..." "Play like a pro" 2020 special publication Other studies have shown a strength stimulus with higher reps, estimated as 30 reps usually. So, this is worth knowing. Knowledge is power. Good news especially for people who do home workouts and calisthenics!
@@AlexLeonidas also I agree that high rep sets are not optimal for hypertrophy but I had well formed pecs before I even touched weights, thanks to twice daily high rep push ups. Gave me a solid foundation.
I learned that you can grow even into the 50 rep range if you take it to failure(it’s not efficient but works) I tend to do single leg squats assisted by grabbing a chair so I don’t have to focus on balancing. It tires my legs out before 30 reps if done slower.
Hey Alex been following you for a while as I enjoy how you mix training styles and have a calisthenics background. I train mostly calisthenics because I really enjoy it. It seems to be that your average person just doesn't have a good sense of body awareness to get the most out of calisthenics. Like you mentioned regarding tempo and controlling the exercise (pullups are definitely the most butchered IMO, by a long shot)... Man I just don't see it very often. And when I do find someone who does? Guess what they are generally fit and asthetic AND can lift weights too. I've met a few guys over the years who fit this description. And in talking to them, we feel the same way. The other thing is that the average person is too impatient and typically doesn't have a plan... They just go to the gym to throw weights around cuz it's the easy way to make them feel good short term. Like you mentioned in the video... But hey that's their loss. If they really cared enough to make meaningful changes they'd take some time to step back. Show me someone who can crank out 10-15+ clean RTO ring dips and 10-15+ super strict CTB pullups and a handful of explosive controlled bar muscle ups and tell me they don't look fit. Anyway dig your videos bro 👍
In my rotation I have weighted dips, ring deficit weighted push-ups, weighted deficit push-ups and normal weighted push-ups. Similar thing with pull-ups, and doing back off sets with pull-ups chest to bar 3x10. I actually prefer doing push-ups over benching to build my bench press.
Calisthenics didn't fail people, people failed at Calisthenics.
Exactly, Raj.
Real
BOOM! 😎💪👊⚔️🎯💯
FR ONG 💯💯
The thing about using weight training that isn't calisthenics is it is an absolute load. If your bodyweight fluctuates, or your body fat percentage fluctuates, it can be harder to have progressive overload with just bodyweight training.
Looking like the standard calisthenics athlete. Knowing you can do front levers, one arm pull ups, and other accolades while pulling off a 242lb AD press, 4 plate bench, 507 squat etc really does reinforce how much experience you’ve accumulated with weight training without resorting to looking aesthetic for views.
Thank you Josh, I put my money where my mouth is! I swear by the combination of calisthenics + weight training and as you said, the results speak for themselves.
you do look aesthetic lmao
@@blulu8620 No kidding, dude's jacked af
Dude really said he looks like a standard calisthenics athlete 😭
@@ghastly8192huge understatement for sure
When I was 24 I got into a coma for 5 years due to a car accident, I have lost a ton of muscle and stamina during this time as you can imagine.
I have now done recovery training for almost a year and now doing calisthenics to try and regain my strenght that I had before and go beyond.
thanks for the tips and motivation!
Wish you all the best man! I can't imagine regaining consciousness and then someone tells you you were out for five years.
@@MIbra96 thanks a bunch, it's strange just like waking up from sleep but your whole body and world around you has changed overnight
Holy shit 5 years, that must of been crazy waking up and finding out that amount of time has past
@@demolitionist42 yeah I feel like I missed out on a lot of things during my ''prime years''
Dude I wanna know did you have dreams in coma....I wish I knew you I have like a billion questions
My biggest problem with calisthenics is simply the extremist mindset of “only calisthenics”. Outside of that I love it!!! Biggest gains upper body wise I achieved from body weight movements.
Alex coming through with superior fitness content, it’s much appreciated brother!
Yeah the purists are definitely a problem, holding back their community and most important, themselves!
If "only calisthenics" doesn't work, then why bother doing them when "only weights" surely works.
@@139-b7j because it's fun. It's not all about the body
@@vbnmorbus ...which is irrelevant to a video about calisthenics failing for muscle mass
@@139-b7j both work but they don't work as good as the comination of 'em
6'2" and 270 lb guy here. Calisthenics have always been a big part of my routine. I worked lots of remote jobs where there simply was no gym around, but I had rafters to hang from, rocks to lift, chains to lift, tires to lift, the ground for push ups, stairways with railings for dips etc etc. Yes I have also spent a lot of my 30+ years in fitness in gyms lifting weights, but calisthenics have always been in the mix and for those weeks at a time while working I was unable to go to a gym the bodyweight stuff kept me strong, fit AND progressing. I think of it as being a Hybrid athlete able to toss heavy weight around as well as my own body. Being bigger makes bodyweight stuff challenging for sure, but like he said I guess that was to my advantage all along.
I weigh less than you (230 lbs) but same idea. The extra bodyweight does matter - makes all my calisthenics work "weighted." Now the trick is to lose 50 lbs and watch the strength-to-weighr ratio explode lol
I've been here for a long time and the content has been so high quality for the past 2 years, it's so cool to see you grow as a person and see your development through out the years.
Thank you Michael, the community as a whole is always developing and it feels good to change.
@@AlexLeonidas what exercise I can do with a trx ad a cheaper substitute to rings
I personally thank Daniel from fitnessfaqs and your ring training videos for showing me the proper way of training with calisthenics very early on in my lifting journey. Having that base and building upon with with weighted variations and regular barbell training has been incredible for both size and strength
Daniel's balanced approach is top notch 👍🏻 Oh yes definitely got to add in rings
Dude, i started Calisthenics 4 years ago and sometimes i get sad because for some reason my total pull ups and dips would always get back from 12 per set to 8 per set from time to time. Now that i saw your video i realized the reason: i was a 72kg dude when i started, now i weight 83kg. It makes total sense and it's not a bad thing. Probably when i gain more mass the total reps will dip back down again, but this time i know why.
Thanks for the video.
😂 me too bruh me sad when the reps went down but with knowledge me happy with it
Calisthenics has always worked for me! Can't wait for your calisthenics program!
Hi, I love ur videos!
@@SlarkySoda hey cool to see you here, Alex is great!
Loving the continuous but high quality content. This rebranding is a glowup!
I appreciate you saying that Sam, I'm doing my best!
After doing traditional lifting for a year and starting to transfer over to calisthenics now, I much prefer this style of training. I’d much rather master my body weight than push heavier and heavier weights, however I understand see the appeal. Changing my training goals gives me a new aspiration to get in the gym.
The passion you have for training and what not is very evident in your videos. Thanks for sharing man, I'm just getting back into the swing of things within the gym since the new year and I'm looking forward to carrying this energy into my training.
Happy to share my passion with you, keep that momentum going brother 💯
Alex you're always spot on. I agree with your philosophy 100%. I just wish you experienced some tendon overuse injuries so you could help your fallen brothers out. Your 2x a week program left you great in terms of recovery, but myself, I had to learn the hard way before reevaluating my programming. I did too much too fast and am still dealing with my shoulder tendonitis (of the supra and infraspinatus as well as some bicep tendinosis) that's been a hard battle to try to rehab for 7months now. Stretching a ton for shoulder flexion using the butcher's block stretch + dead hanging as well as banded external rotations eccentrics have been slowly improving it. But it's so tricky to get the progressive overload right and even after months of trial and error I still deal with aggravating it when trying to progressively overload. Leaving me having to take a break, regress, and try again. I am going to a physio again soon even though previous physios have failed me because it really is difficult to figure out the dose of resistance and scaling from there.
I can't wait to fully rehab and start training week in week out and progressing again. My frustration is immeasurable but I am staying positive despite. I will accomplish my goals even if it takes me my whole damn life.
Doing a high rep workout it's such a great physical feat, I love to train like iron wolf, max true, team semi, brun5on, etc.
ruclips.net/user/liveRvlJuvkHCu0?feature=share this workout get you right fr
Compound movements taken to a close proximity of failure with exercises that take the target musculature through a fully lengthen position
Choose variations that keep you in: 5-35 reps (been found to stimulate muscle growth)
Quality first, full ROM
I'm staying with calisthenics for life, but I like to add my barbell squat, conventional DL and DB OHP
You get it brother!!
Loving the frequent posting...I love your content bro. You helped me so much in the last year since I discovered your channel. When I go to my college gym now I'm one of the most built guys from your advice
Love hearing this brother!! A lot can happen in a year and I'm glad you're getting great results 💯👍🏻
Channels like this assisted in me doing calisthenics and then weighted calisthenics and programming it just like bodybuilding. Push pull legs and I’ve been growing and getting stronger.
Calisthenics has NEVER FAILED ME! I'm NEVER TOO GOOD for calisthenics. Most just don't give it an honest try and only look at the surface level. Once I show people more advanced moves, some people are like "Oh that looks way too hard, I'll just stick to the weights." Calisthenics will take you out of your comfort zone, but it's SO worth it.
Upper Body: Weights + Calisthenics
Lower Body: mainly weights
I think this is the best way to approach training for hypertrophy
I think the reason the calisthenics community specifically is the problem is that it's a real low barrier to entry, and the content around is about progressive overload only for the "cool looking" skills. They also don't have the traditional bodybuilding philosophies, like full ROM or training to or close to failure. Keeping technique is also harder too, which, without those basic principles, can easily be purposely made poor without realizing the consequences. No one is talking about deficit push ups, deficit handstand press, dips with FULL ROM, etc. No one is talking about sissy squats or doing an elevated leg supported nordic to get the hamstrings for lengthed. And I'd be a freaking billionaire if I got a penny each time I say a bad pull ups. People wanna ego lift but the calisthenics version.
Man this truly sums up the problem!! You're right that it's all about looking cool and going for standard skills, most of these dudes have no idea how to program for lifting let alone general hypertrophy training for calisthenics. The ego part is so true.
@@AlexLeonidas add to this the fact that influencers give out very dumb workouts like circuit training with 5 compound movements and 1 min rest(LOOKING AT YOU BARSTARS)
@@kodokraksasa6564 that will get you fit af though if you train like that
I see calisthenics ego lifting all the time. People getting 10 half-reps while i stick to 6-8 full ROM and dead hang pullups
@@stayontrack yes. and very good cardio/muscular endurance. but it’s much less efficient for bodybuilding than doing controlled reps with fullrom on main movements (push ups dips pull ups progressions etc)
Calisthenics has never failed me. It's still crazy to me that there's still people who believe it won't build muscle. These people usually haven't tried changing the variables of the movements. Or on the flip side with the calisthenics elitists who only swear through bodyweight training and weights will "get you injured". It's just open chain vs close chain movements, just another form of resistance training.
Man this is the only channel I watch for actual advice, keep it up Alex
I'm honored, Francisco! Also check out those I've interviewed 💯
@@AlexLeonidas hey man I have a question, does training abs help you gain more general strength overall?
@@AlexLeonidas the wenning interview is one of the best on conjugate
What the fuck is your physique mannn, your looking like a god I'm so hyped for your comp man, its going to be unbelievable. This, just makes me extremely hyped about my natural potential.
Thank you brother!! Natural potential is very high for many of us.
@Alex Leonidas yh man fr, if you keep you hopes up, do your research and keep consistent, the results you'll get as a natty can be incredible 🙌. And you're showing that, so thank you man!
First off, Alex needs to invest in bodypaint for his upcoming Kratos cosplay. Unironically, Alex you need to go to a nerd convention in costume and film it.
Second, in my experience, success with calisthenics is contingent upon staying within a relevant intensity window - you don't want to do so many reps that it starts becoming endurance work, and you don't want to do an exercise with a high skill floor such that you'll only get a few reps in without working on progressions first (i.e. pistol squats). If it starts leaning in that direction, I take it as a sign to move to a new variation, manipulate leverages, or add weight.
Lol this one isn’t for me Idk about others but calisthenics have never let me down, swapped leg extensions for sissy Squats after watching your video and all I have to say is thanks again Alex, fixing the balance issue with the belt makes it absolutely awesome compared to before.
Probably not for a lot of my audience which I'm proud of you guys for! Yeahhhhhhh the pendulum setup is OP
@@AlexLeonidas man, i have to try that. Im currently doing deficit sissy squats
leg extensions are the only exercise that works the quads in the short position. You probably should have leg extensions in your program
@@bobithpopit3193 not true you don’t need to work a muscle in it’s shortened position, lengthen and mid are usually more stimulative anyways
@@NDPFitness some of the most reputable hypertrophy coaches all say to have leg extensions in your program.
Paul Carter and Dr. Mike Israetel come off the top of my head
Your videos about calisthenics are always great!
NH posted recently a Hybrid Calisthenics Program and Paris will do so too soon.
Would love anytime in the future a version of your Hyrbid Intake too bc you always used Calisthenics.
The father, son and holy ghost of hybrid calisthenics training
dude i watched so many different calisthenics youtubers, but ur after watching two vids by far one of the best. I wanna learn moar from you :)
It brings a smile to see that most of the stuff you mention I've already been doing for a while. Body by rings FTW! My pull-up bar has become a mere tool for me to adequately use rings
for the most part in 2023 i also did BBR program and saw really great results, especially my anterior chain. But im planing to switch to a different split cuz i really want to focus on my legs and its becoming quite boring to follow the same PPL routine 5 days a week. The best bet is upper lower. Ill also incorporate some free weight exercises like OHP, upright rows, EZ BAR tricep extensions, ez bar curls, hammer curls since they are a lot of fun. Ofc ill leave the staple ring exercises in the program like ring pushups, ring rows and probably ring dips since they worked wonders and can be overloaded with weights
TANKS , needed to hear this !!
Great video alex , Eversince i added callisthenics work to my programs and stoped following minimalist advice i have experienced insane gains especially in my back and arms and its thanks to your video's.
Thanks alot
I think the biggest reason is most people doing calisthenics want to stay light to faster achieve the harder skills. This makes them stay away from doing the prolonged periods in calorie surplus that's needed to optimize muscle growth.
Yup, staying a lightweight for the sake of skills is a big problem! Not ideal for size.
I always say weighted callisthenics plus harder variations on the rings even without weights is all you need. The size and strength gains are insane
Yup, can quite literally build a natural bodybuilder level upper body!
@@AlexLeonidas for real with proper programming it’s possible
@@RaheemBogle I need a program, cos I don't know wtd I'm doing lmaoo
@@mrpk646 what is your training split at the moment
@@RaheemBogle can you give an example of weighted calisthenics program? mostly hypertrophy oriented
started my lifting journey with calisthenics and went from not being able to do a single full ROM pushup to doing +20kg weighted dips for 8 reps while slowly introducing freeweighted movements and going to a commercial gym. Now I have a home gym and I decided to specialize in calisthenics for the upper body. I am already noticing visual and practical gains. I feel way more stable and coordinated in other athletic endeavours like martial arts and also, IT´S FUN.
Also, I’m so glad you put out the video man!!! Been looking forward to it
How to succeed with Calisthenics:
Eat in small-moderate surplus
Advance in the basic movements through reps, added weight or even harder variations.
Rotate Exercises
Be patient and embrace the grind, I would say this would be key and a very simplified approach to calisthenics.
Been active for 15+ years, now 26 I’ve done gym for 13+ years, 2 years of track and field, basketball, and muay thai and boxing and I can easily say that calisthenics has been a good foundation for me.
Fun fact: I changed from gym to weighted calisthenics for a whole year and my bench went from 110kg for 1 to 140kg for 2😄
Great feedback, Adriaan!! Also love that weighted Calisthenics improved your bench 💯
@@AlexLeonidas Amen to that brother💯
Keep up the content, you’re top tier👍🏼
Hey man, great work, you’re looking hella strong. One thing I appreciate about calisthenics is the feeling of learning real movement skills, which is something I found lacking after years of weightlifting. Also, the fundamentals of hypertrophy and strength transfer from weights to body weight: muscle duress based on either load or leverage. Peace brother ✌️
Your channel is my favorite hybrid calisthetics channel. I've been rewatching your videos on calisthetics back to back. Your a man that really shows that each method of exercising should be treated like tools in a tool box. Different methods for different situations or to simply switch it up. I like that emphasis you have in your videos. Great to see an open minded fitness channel.
The high volume calisthenics may not be as effective or efficient from a hypertrophy only perspective but when looked at as a whole, they offer more benefits. You get the cardio, mental strength, endurance, and of course hypertrophy. With traditional weight lifting you get big and strong but that's about it.
That's definitely true! Really builds everything and you can still acquire an aesthetic physique.
I agree completely, and would add that with smart training your joints, mobility and body mass will benefit too. But still I supplement with cardio and some classic barbell movements
This video is great.
My favorite YT channel/Fitness Educator. 🏆
As someone that has been doing rings wih BW only since 2021, i agree 1000%. Great video man!
🗿🦍
This is a great topic, I had a similar revelation a few months ago. I was going for high reps with no pauses and mediocre form. My goals always lean more towards performance then muscle gain. So regardless I had to incorporate a more focused programmed. Picked up the rings, added more skill training and strength programming, and now I am more exposed to the unlimited potential of calisthenics. Way more gains.
Subscribed, liked and commented. Great content 🗣🔥
can u help me processing the mssage from this video?
so what I need to do to is more controlling my motion, adding weight, like weight belt/vest and adding rings right?
This is a good push up progression that you won't exceed:
- Push ups
- Declined push ups (the steeper the more difficult, but don't go past 45 degrees or it turns into a handstand push up)
- Archer push ups
- Declined archer push ups
- Inclined one armed push ups
- One armed push ups
- Declined one armed push ups
Do 5 to 30 reps to failure. When you can do at least 5, but no more than 30, you can start incorporating the next progression. Often, the steps between progressions are big, so to start, only do one rep of the next progression, and finish the rest of the set with the previous progression, until you're doing the whole set with the next progression, at which point you start over.
If you somehow get to 30+ one armed push ups, you can still get a weight vest.
Damn, Declined archer push ups gotta be fucking crazy, Tbh i'm still in the 8-12 rep range with regular Archer push ups, I'm so blessed with Calisthenics right now, simple stuff keeps me challenged Big time.
youre the man alex
I have started calisthenics just a few weeks ago. I bought a pull up bar and rings. I've enjoyed it so far: i'm mastering the basics and I'm going to move on to harder variations as soon as I'm comfortable. Thank you for the video, it gave me a better insight on calisthenics!
Try weighted pull ups and dips, defenitly makes you strong overall
Saw my performance plateau shortly after I started incorporating weightlifting (adding squatting and RDLs to a calisthenics program) because I had unconsciously developed a certain "calisthenics mindset" where I wanted to improve while remaining shredded. I had to come to terms with parting with my 6-pack and the dopamine from making gains, having a sex drive, and generally not feeling anemic was amazing. Now I have significantly more muscle a year later without the spider physique, bulking now but the cut gonna go crazy for summer.
Great video. Can't wait for your calisthenics program.
This is the best RUclips channel related to working out. Once again you nailed it Alex well done 👏👏👏
Thank you Ozaru!!
I thought I peaked my strength at 45. I based my definition of strength around the big 3. When I was 46/7 I got hurt and when I returned I decided to make weighted pull up and weighted push up variations my new compound upper body movements. I have Achieved amazing results With respect to my Strength and hypertrophy on these movements. I’ve also began to focus on my arms , side delts and rear delts which I allowed to lag in terms of size having the “who cares how big he is what’s his total? Mindset which is absurd as I don’t even compete (haven’t since I did a couple meets in college when my total was garbage because all I cared about was bench and squat (I never deadlifted until after college”.I have replaced deadlift with good mornings (I have done good mornings on and off since 1996 when Simmons wrote about conjugate in powerlifting USA. But you inspired me to use them as my primary hip dominant movement. Given my proportions (extremely short torso these are very easy on my structure and CNS so I am training fairly heavy without the risk the movement may pose to individuals with longer torsos. I have replaced barbell squats with banded squats and belt squats. I am much bigger in terms of appearance-with the exception of upper quads and having a thick distended abdomen while Carrying more aesthetic muscle at the same body weight of about 205. Interestingly enough I had never seen anybody do weighted push-ups other than me until I saw you and Bugenhagen doing them. I decided to make them a focal point and Although I used to love to bench, the risk Of injury is just too high at my age. I don’t use it for chest development so unless I train heavy on bench there is no reason to do it. I routinely worked up to at least 365 nearly every workout and often much heavier in the low to mid 400s. Result was shoulder surgery from all 4 rotator cuff tendon full thickness tears followed by a separation and labrum tear in the opposite shoulder. When you start training beyond a certain poundage relative to your weight if the bar path varies only slightly (in my case because some idiot grabbed the bar despite the fact that I never grind or take forced reps) the injuries can be major. Weighted push up will always be the safer option And weighted pull-ups will always be safer than heavy rows not to mention pull ups are far better at targeting lats than barbell rows which hit the lats, erectors, middle traps, rhomboids and do not really place any emphasis on a particular areal . Besides light barbell rows are silly given all the other options (I view it as a total body movement for the posterior in the same way the bench press is a overall upper body developer for pushing movements. If I want pec development I prefer a good dumbbell press or machine press that is right for you (most will not be). I also like a shallow incline or decline press better for pec development.
I find weighted pushups seem to work the hell out of the mid traps, rhomboids, etc. Bench press form requires those to be locked down. I wonder if that's part of why weighted pushups feel so good in comparison.
Bloach is that you ?
@@terryarif3804 perhaps but I like to believe my technique on bench was about as good as it gets. I am not the strongest guy in the world compared to some I have seen bench less weight at a heavier body weight . At 23 I benched 405 for a triple with an obscenely wide grip. At 45 I benched 465 with a grip about shoulder width with a pause. My weight fluctuated between 190-220 during my 20s, 30s and 40s. My programming was always pretty decent in that I never trained with crap speed, crap form outside of overuse from Linear Periodization. When I switched to conjugate they got me hurt too because of rotating band maxing before I could really perform the variation correctly. I think having a open chain with a heavy bar supported by a ball and socket is just a bad recipe for super heavy lifting. Less problematic with a heavy deadlift, row or pull up/down. I base my belief in my programming from the results I made on my other barbell lifts. I just think my bench would only go so high without serious weight gain, The squat and deadlift, despite relatively small legs relative to my glutes and spinal erectors and abdominals increased steadily, other pressing and dips increased and allowed me to bench as heavy as I ultimately did with speed and technique despite long arms. Extended arms fingertip to fingertip is 75 inches. Height is 69 inches. That’s a significant difference so I believe a bench with a closer grip than might be ideal for maximizing the numbers was possible due to the dramatic strength improvements in my triceps lats and glutes (enabled me to bench with a straight bar path on almost a decline as my butt got much larger and my leverage’s improved from overall thickness around my shoulders and elbows. The lats and upper back allowed to get super tight and raised my chest off the bench and allowed me to pull my shoulders way back. The bench became a triceps, lat dominant movement (explanation-while the chest and front delts will always be the most heavily involved, big lats and strong triceps (especially around the elbow) will give you tremendous speed and lockout power with a close grip. The lats, if you properly arch your upper back so that your pecs are not parallel to the floor but almost perpendicular. The lats and tucked triceps work in concert with the chest to explode out of the hole and give you incredible stability around the shoulders). When someone says you can use the lats on the bench other than with respect to lowering the weight that’s not true. If you bench the way I described, the lats expand pushing out and up to help the pecs and triceps drive by giving lift out of the hole. The lats aren’t performing a lat function but if they are big enough and you get tight enough they will expand against and almost under the upper triceps to assist getting the bar moving. That is the whole concept of a bench shirt. The shirt squeezes you back and armpits so tightly that the act of tucking and lowering a heavyweight by activating you lats and imagining pulling it down to your chest springloads the whole area around you shoulders triceps pecs and lats so when you push it’s as if the size of the lats and upper triceps helps the pecs get it moving and your arms quickly take advance of the momentum and catch it like a surfer catching a wave. If you have been surfing on the Pacific Ocean where the waves come in these predictable cycles on a given day, if you wait for the wave it passes through you, if you paddle at the correct angle, with proper speed and timing and pop up at the right time, the fins on your board seem to catch and everything locks in. You know almost in the first second or two if the ride will be easy, better than anything where you and the current are one and the same and you are high close to the break or if you are on borrowed time falling to fast into the hole and the wave is going to barrel roll you or simply fall on top of you (horrible feeling). When you stay tight (painfully tight) as soon as you push the weight follows the perfect path and instantly feels like enough weight to feel comfortable but about 50% of what you’re actually lifting. A great press feels like it right away and you have to catch that momentum and ride it to the top. If you don’t have this feeling you used brute strength with zero skill. If you are strong enough you can get away with this. The best benchers make it look effortless. People make the mistake of thinking an easy bench means it’s 50 lbs plus to light. This is not true. When you are truly a bench press technician you either slam it up or it comes crashing down regardless. A grinder is a result of a near perfect lift getting fucked up just after the sticking point which suggests you are not training by being as explosive as possible every set. Obviously explosive with 135 is not the same as with 315 because if it was the weight would fly out of your hands or yank your shoulders out of the socket, the point is learn the ideal bar path, which requires you to set up properly every set including warm ups and drive throughout the lift. That’s why accommodating resistance works so well with equipment but still very well raw if you learn to press in a straight line. If you are an S curve, minimal set up, not incredibly tight squeezing the bar, trying to bend it in half towards your feet, and tucking your elbows straight line pressing is not for you.
5 to 30 rep range to failure
Increase difficulty with weight or controlling movement
Bulk
Use rings
Follow a structured workout routine
Ring work has been some of my favorite work to do, recently i have had a strain in my chest for the past month and havent been able to do anything upper body, only been squatting twice a week, once recovered i am so so pumped to hop back on the rings again!!!!
also, any tips or things to do for recovery on a strained chest/peck?
Great timing, I needed this one now ! Thanks man
People treat calisthenics like magic. You still need to rest and eat enough protein to build muscle and strength. Calisthenics is like bodybuilding but with your own weight.
Question - What is optimal for a bodyweight chest workout:
• HS/Pike Push-ups > Decline Push-ups > Flat Push-ups > Dips > All Simultaneously
OR
• Breaking up those exercises/movements into separate sets?
You love to hear from Alex you've been doing things right !
Actually if I'm totally honest I can't hecking eat enough, I don't have enough appetite for that sadly..
Man Alex, crazy physique. Thank you for being an inspiration for us natural lifters 🙏🏻! A video about your current program would be interested to see. Thumbs up if you agree fam 👍🏻
Great video Alex! I love weighted calisthenics
At 1:40, you made a very good point about how people confuse calisthenics (a larger umbrella of using mostly bodyweight as resistance) to street workouts (a narrow version of it.) Gymnastics calisthenics mentiones the exercises that you have in your video such as the Ring elevated rows and ring push ups. I do think that suspension trainers really do add much of more resistance than the typical lone bodyweight exercise because of how gravity is manipulated.
Bro that s exactly what i needed. I wanted to follow use a calisthenics aproach, but weighted and some auxialiary work but everyone who i saw use calisthenics was small. Thank you so much
Fitnessfaqs said the something very similar recently which I see now as a fantastic idea as when I did heavy weight training I only lifted weights, when I did bodyweight training I never used any weights. When I did weighted Dips, Pull ups and Weighted Squats and didn’t do anything extra. The hybrid athlete mindset should be needs to be taught more often, currently I’m using some basic gymnastic exercises while I progress on the advanced ones,basic press ups, dips and pull ups with weighted squats and shoulder press because of the equipment I have currently have access to.
Professional knowledge right there !
pistol squats are great for hypertrophy, perform them while holding a 10 kg dumbbell with both hands from edges with extended arms, the instability will be gone, assuming you have the required mobility. I personally find 10 kg dumbbell pistol squat easier than no weight pistol squat, because all the instability is gone.
I stopped using calisthenics for reasons for a couple of months, but when I finish my mesacycle I'm back to using rings, they are soo good for chest exercises! I struggle a lot with weights on chest and my shoulder has taken a toll twice now which is quite unfortunate
One of the Greatest content about Calisthenics out there, Period!
150 end of October to now 180 current end of January
Bulk + Cali Rings = Unlimited progressive overload & relative strength gains
been doing ring overhead extensions for a while now, absolute long head killer, progression isn't so hard to adjust because you can just go to failure no matter the rep range and adjust at your liking, for biceps I really like pelican curls, the stretch is too good, my arms have been growing as a result, I wished the minimalistic approach was true, who doesn't want jacked arms from doing 2 compound exercises, unfortunately it's not the case for 99% of people. Wishful thinking is killing a criminal amount of gains as people believe what they WISH was reality, not what is.
Glad you changed the name of the channel.
Lots of youtubers with terrible names still use their names for their channel. It would have been a shame to let a cool name like Leonidas go to waste.
Good info as always. Never misses.
Love me some weighted calisthenics 💪🏽great video Alex
Doing calisthenics for your compound movements doesn't rule out using weights or machines for isolation. I love ring curls but nothing beats the og dumbbell curl in my book.
Most of my training is with weights, but my MAIN press is weighted dips (and I finish my push session with deficit pushups to failure x 3 including a dropset to knee pushups) and my MAIN pull is weighted neutral grip pullups (including a final bodyweight set to failure,) and one of my favourite leg exercises is reverse lunges weighted on one side with a dumbbell and the other hand gently aids balance with a bench.
Why is this ? For example why wouldnt u prioritise a bench press as opposed to a dip ?
Hey guys I am a beginner and can do 20-26 push ups at once. I only have parallel bars for equipment. What would a good routine to perform well and surprise the wife looking very good?
Increase range of motion and try different, harder pushup variations over time. The tip is to do more with less than doing as many as possible. I also suggest pull up/chin up, squat + variations you can find on RUclips that are more difficult.
*Rather than
What an excellent video, Alex thank you! I have been practicing calisthenics for almost two years now and is one of the most comprehensive lectures I have found. Learned a lot. Thank you!
You can achieve a very solid body with just calisthenics. The only real reason it might fail anyone is basically training wrong and/or eating wrong. Which regardless of the type of training you're doing would mess you up. What i like about calisthenics is that its simple period. You don't need as much or as expensive as equipment. You don't need to be any crazy diet or routine. You train when your not sore and break when you are. Your body will basically tell you everything you need to know. It just makes more sense for me. I did weight lifting training for a couple of years before diving into calisthenics with a break in-between. I've actually seen more gains from calisthenics and i don't think its because calisthenics is better. It just was easier for me to do it right. My advice for anyone getting into exercising period is try out everything. Don't commit to the first type of training you do. Don't be afraid to do hybrid training. Yes, weight lifting will make some calisthenics more difficult, but its still doable and if works for you and makes you happy do it. training is a journey and a journey you will go through for years to come to. Its a journey tailored to you and its not a race. So do what makes you happy, what works for you and take your time with it. Keep focused on your over arching goal. If you push yourself to hard and get injured you're hurting the goal then if you took it more easy.
I just used rings and some rocks during lockdown. I came out with an amazing chest/back just with pull ups and dips/inverted rows. Doing bodyweight curls/tricep extensions also helped. My legs are shit though unfortunately :D
Resistance is resistance, muscle either contracts or not. I'd say if you are in the bigger lankier side calisthenics is even better, it will be harder and put your ego in check. I am 189cm (6'3"?) tall @ 98kg (216lbs) long arms and legs, i really suck at most bodyweight exercises compared to the avg dude. But on the other hand i get a tremedous training with the basics and very little or no weight at all. Yeah progress is slower, adding a rep is harder. But I can milk the basics for much longer too. With a similar body build it may be a curse for relative strength but it's a blessing for hypertrophy.
great insight top video
thanks for your awesome content man
To new fitness athletes. Implement all advice Alex is preaching and work hard. You will be amazed with results if you remain consistent.
Wow, Im not even into calisthenics but this video was a pleasure to watch. Dude clearly knows what he's talking about.
YEAH MAN! Let them know what is this all about!!!💪💪💪
Cubular Bulking Powerlifter here, I have no idea how I got here but love this video. I might actually start including weighted calisthenics into my routine after seeing this.
Ive been doing calisthenics for a 3+ years now after suffering a rotator cuff tear and cervical sprain i had to take 6 months off and lose all my progress.
When i restarted i went back to the basics due to regression and cant be happier with my results ill always swear by proper form and progressive technique advancement to keep making this difficult
Ive now started a new block in trainkng focusing on weighted basics done in a superset targeting antagonistic muscles so
Pushups into chin ups
Dips into pull ups
All of these weighted to fail in the 6-10 rep range ive never seen my body change so quickly
Yeah I never understood why people would train calisthenics any different than weight training (not counting skill work since that’s kind of a different goal). After listening to you talk about it, a couple months ago I added decline Paralette weighted pushups, weighted ring rows, and ring pull-ups (still focusing on my progression) and I just applied progressive overload and my regular approach to weight training and I’ve had the same progression, insane strength gains and I’m assuming at least some aesthetic gains too cause I can’t imagine why it wouldn’t help out. And it was great too because since they were such new movements, I could literally add linear progression on a week to week, if not workout to workout basis. Definitely love how much you talk about calisthenics, not many people do
Just additional exercises, programmed in a similar way! I'm happy you incorporated those, great choices and I'm not surprised you made insane progress. Keep it up!
Try slowing down the pushup as much as u can and use a pushup bar as well for the stretch... You will feel your chest explode
EXCELLENT VIDEO!!
Is this a good calisthenics program
Upper
Weighted Dips 3 sets 6-8 reps
Weighted Chin ups 3 sets 6-8 reps
Decline push ups 3 sets of 8-12 reps
Weighted inverted rows 3 sets of 8-12 reps
Hspu wall - Amrap
I would do this twice a week
And legs twice a week idk what to do for legs yet.
I started with calisthenics only with a backgorund of some pushing exercises. Plateaud with pull-ups and started incorporating some weighted exercises and now my workout is weighted calisthenics with weighted exercises. I think you pretty nailed it, most workouts are circuits for basically endurance. Besides that I think the hard part of calisthenics is that progression usually has major gaps between exercises. For example, from pull-ups to front lever row takes at least a year of hard training. Incorporating weighted exercises you can diminish the gap.
Great as always man, did a predominantly machine barbell training for the last year and decided to give calisthenics a good go, I enjoy it much more and your videos have been extremely helpful 💪
Does the Naturally enhanced, full-body 2 times a week program works with calisthenics? One intensity day and one volume day. I'm torn between doing calisthenics every 48 hours, alternating between intensity and volume or doing only 2 times a weeks, like in the Naturally enhanced program.
Good video!
..."Stuart Phillips, a professor
of kinesiology at McMaster University...conducted a study in which...men...25 reps,while another ...10reps...both made near-identical
improvements in muscle size and
strength..."
"Play like a pro" 2020
special publication
Other studies have shown a strength stimulus with higher reps,
estimated as
30 reps usually.
So, this is worth knowing.
Knowledge is power.
Good news especially for people who do home workouts and calisthenics!
this os so helpful thank you :)
Your back is insane, and not even just for a natural. Top tier
Game changing for me. Endless possibilities and flexibility. Especially with rings. Love the tension generated with ring flyes.
Just requires a bit of creativity!
@@AlexLeonidas also I agree that high rep sets are not optimal for hypertrophy but I had well formed pecs before I even touched weights, thanks to twice daily high rep push ups. Gave me a solid foundation.
I learned that you can grow even into the 50 rep range if you take it to failure(it’s not efficient but works) I tend to do single leg squats assisted by grabbing a chair so I don’t have to focus on balancing. It tires my legs out before 30 reps if done slower.
You can grow even up to 100 reps, but it's truly impractical time wise plus they're not as fast as lower/standard rep ranges
Hey Alex been following you for a while as I enjoy how you mix training styles and have a calisthenics background. I train mostly calisthenics because I really enjoy it. It seems to be that your average person just doesn't have a good sense of body awareness to get the most out of calisthenics. Like you mentioned regarding tempo and controlling the exercise (pullups are definitely the most butchered IMO, by a long shot)... Man I just don't see it very often. And when I do find someone who does? Guess what they are generally fit and asthetic AND can lift weights too. I've met a few guys over the years who fit this description. And in talking to them, we feel the same way. The other thing is that the average person is too impatient and typically doesn't have a plan... They just go to the gym to throw weights around cuz it's the easy way to make them feel good short term. Like you mentioned in the video... But hey that's their loss. If they really cared enough to make meaningful changes they'd take some time to step back. Show me someone who can crank out 10-15+ clean RTO ring dips and 10-15+ super strict CTB pullups and a handful of explosive controlled bar muscle ups and tell me they don't look fit. Anyway dig your videos bro 👍
This video is really helping me
hit 12 dead hang neutral grip pullups yesterday at 185 body weight, when i hit 20-25 ill start doing them weighted, cant wait
Preach, brother!
Dude, awesome video, thanks for this. You're strong asf, you can even do the planche 👏
In my rotation I have weighted dips, ring deficit weighted push-ups, weighted deficit push-ups and normal weighted push-ups. Similar thing with pull-ups, and doing back off sets with pull-ups chest to bar 3x10. I actually prefer doing push-ups over benching to build my bench press.
Now that's a serious list of exercises!!
Yo ever try weighted ring dips
@@michaelchristie4756 Yh forgot to mention them. I’ll include them when straight bar dip progress slows down
@@Derwynn for sure dude. I’m not the best at bar dips but I love doing ring dips!!! Fits my anthropometry so much more
@@michaelchristie4756 Chad bro