How to Do Weighted Calisthenics Without Breaking Your Body
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- Опубликовано: 16 сен 2024
- Resources used in this video:
NOSSK Affordable Suspension Trainers: bit.ly/33nlhKq
WORLDFIT Isometric equipment: bit.ly/3mJfbvS
Kensui Weight vest:
kensuifitness....
RDP Books on Amazon:
Grind Style Calisthenics: amzn.to/32TQhQh
Micro Workouts: amzn.to/37YrzEi
Overcoming Isometrics: amzn.to/2ZiC5lP
Smart Bodyweight Training: goo.gl/pnJd2b
Fitness Independence: goo.gl/MTUzDZ
Bodyweight Training for Cycling:amzn.to/2QFlAZm
Bodyweight Training for Martial Arts: www.amazon.com...
#reddeltaproject #calisthenics #mobility
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I love how you structured this video; the convo keeps going while you switch from one exercise to another. Very cool. 👍
Most efficient calisthenics channel on RUclips, IN MY OPINION!
Matts bizep is actually huge. Mad respect!
I really love your transitions. It’s different and keeps me engaged with your videos😊
💯
Thank you so much!!
Me Too! It feels like Bill Nye the Science Guy but badass
You are the most underrated fitness channel on RUclips. Your videos are so insightful! Greetings from Mexico.
Glad you like them Angel and thanks for watching!
Love it! You talking in a very conversational tone while doing exercises is really cool. As always, I appreciate your knowledge.
Can't believe this one only has 5k views. This was a really well made video. Great transitions, clear and filled with useful information.
THIS IS GOLD!!! You're a beast, thanks man. i love this channel.
Much thanks David!
There are a couple of things I do with weighted calisthenics that help in relation to maintaining good form. The first is taking a page from GMB's method of rating progression by quality of motion as well. For example, let's say I just increased my Bulgarian split squat weight from to 50 pounds and I'm working in the 8-12 rep range. The first time I get 8/8/8 and rate my form as solid. Great, so I'll go for 9/9/9 next time. Maybe I manage to hit that but I didn't feel stable. My leg collapsed now and then on that last set or something. While the conventional weight lifting mindset would be that I hit that 9/9/9 and should increase the reps, I'll STAY at 9/9/9 until I feel I can execute all reps through all sets with solid form. Only then will I add weight.
This isn't exclusive to GMB but they have a good quality rating system. But this also touches on how Matt often talks about micro progressions. Adding weight to the movement is just one form of progression. Enhancing the quality and stability of movement are other forms of progression even if you don't mess with the weight.
The other thing I do is keep weight progressions small. In conventional weight lifting, you're often increasing weight by 5 or 10 pounds. Some movements might tolerate that, but a 5-pound jump in dips or chins can be huge, as can 10 pounds on unilateral leg work. I will often only add weight in 2.5 to 5 pound increments at most. It may not seem like much, but it can make the difference between adding weight while retaining solid form and adding weight in a way that fosters cruddy form.
And as Matt says, it's all about progression and quality. Progressing by 2.5 pounds with solid form is going to serve better in the long run than 5 pounds with rotten form.
Aaaaannnnnnnd I watched the Step Loading video AFTER writing this, not realizing that's exactly what was talked about in that video. Derp! So basically there's an example of how I step load, I guess.
lol, powerful insights you have there for sure Glenn. You certainly have a lot of good experience.
I think a lot of people have a long way to go before they even need to consider weighted exercises. Myself included. I say this because every time I think I've maxed an ability, I switch to unilateral work and quickly find I have a long way to go. Not only that, but there's also slowing it down or performing at a decline. Is there a reason to include weights beforehand? Also, wouldn't this lead folks to get back into the gym, since there's plenty of them there, kind of like having made a detour away, only to eventually make their way back?
Like many people have said in other comments, the transitions are really smooth in this and it's impressive! Great knowledge as always. Stay safe, stay healthy, and have a peaceful evening.
I agree. I don't use weighted work all that much because I continue to find ways to make the basic BW techniques more challenging. I use it more as a supplemental approach rather than a bread and butter method.
@ZenGainZ Congratulations on your gains, bub!
So true. It's amazing how many technical adjustments one can make to any BW exercise to make it more challenging. When the focus is on adding more plates, this is usually lost.
Fabulous video. Just like you always say, technique is THE only thing.
So true!
Thank you for watching!
Great video as allways! Cool concept + usefull advices!
Best calisthenics info out there 👌👌👌 the channel keep progressing on it’s content through time and gets better and better!
I appreciate that Ahmed, more good stuff to come
Hey Matt, have you ever tried weighted dips & chins for singles? If you haven’t there’s lots of
ways to do it but training alone I’d recommend sturdy equipment and a good dipping belt. with dips do a bodyweight set for a warm up rest a minute or so before starting. Say as a test you can do a set of 5 with 10kg..
So do your 1st rep/set with 10kg as a single perfect rep. Rest 2mins then go 2nd rep/set with 20kg again perfect smooth cadence so you feel it down & up. 3rd rep/set 30kg rest again 2 minutes, strip 20kg off and do one backdown set of 10kg for 5 reps. They will go so easy! but that’s what you want to start. Next session repeat the the process but this time add 1kg to each set, remember slow cooking.... 1x11kg 1x21kg 1x31kg 1x5x11kg. And keep this going for as long as you can, it’s an experiment training once week. Do the same process on the chin up as well, same day or whatever suits.. before you know where you are you’re dipping 50kg for a single and repping 30kg for an easy 5 reps. Every rep has to be done with impeccable form and don’t rush the process, it’s a slow burn. Then after a week off start the process again but with a 15kg start then 25kg then 35kg. With the chin ups I’d recommend 5kg steps rather than the 10kg and again slow cooking to protect your joints. other sessions stick to the bodyweight only workouts. But after a coupler weeks those plateaus of sets 15 will go through the roof! Enabling perhaps a faster progression to a harder version of the exercise. you can pick any bodyweight exercise to do this with or even a total body routine of any push pull or squat. or rotate from cycle to cycle just one of them. be conservative with this technique, it’s challenging to say the least but it works and is a superb plateau buster to boot! Cheers
I haven't done them for singles. I did a weighted pull-up contest once and got 5 "reps" with 70#.
- Course, I think the judges were being generous. I wouldn't count the reps unless my chest touched the bar and I came all the way down to straight arms. But hey, if chin over was enough for them.....
@@RedDeltaProject give it go as written, I think you will surprise yourself 👍
Great information and great presentation. Thanks.
💯 Spot On my friend
Much appreciated
Calisthenics & Martial Arts has severed well for the past decade
And much respect for doing anything for a decade.
Most new habits don't last 10 days, let along 10 years.
@@RedDeltaProject Thank you Sir.
So what I have learned from this and I feel like I believe is that a plateau is just a mindset, very much like the ego.
Always solid advice
Did exactly what U said with squats add more weight to it and i tore my trap was out for months no more weights after that just pure bodyweight
How much weight did you put?
@@xNulg long story short, when I was new to fitness I paid a pt to show me the ropes because I didn't know what I was doing, he had me.do squats on a Smith machine, when I went to a new gym that just had a standard squat rack I put an extra 10kgs on the bar thinking what I did on the Smith machine I can go up in weight boy was I wrong not only it felt really heavy because I wasn't use to the movement the bar really ripped my trap
Ouch! Sorry to hear of your injury there Matt, but I do hope you're healing up
@@RedDeltaProject thanks but this was years ago all good now mate :)
Can you do a review on that weight vest? I was thinking of getting it
Yep right here:
ruclips.net/video/8FZA7Sv_DFU/видео.html
Be fit live free
I like weighted squats, lunges, pullups, dips and ring pushups. I got a weight vest, so its easy to take it everywhere. But I also used a backpack with waterbottles before. Its so easy to overload squats, pullups and dips outside. Just grab a stone or find a piece of wood. In prison they use filled shopping bags.
I really like this dude. New subscriber now!
Welcome aboard!
You can also DM me via @red.delta.project if you have any questions or video requests.
I see a new red delta project and I click “like” so I know it’s gonna be good -cheers!
Thanks for the like LWK!
Great advice.
Let's say you can do 20-25 reps and the technique is there you slowly add weight.So if you do 25 reps of dips for example you add 5 pounds and you do 20 reps and add slowly from there
I suck at moving my bodyweight lol
for weighted calisthenics, to maximise more weights can you use a weight belt and a backpack at the same time?
Impressive video style!
Glad you enjoyed it
HEALTH > EGO
My kinda stuff 💪💪💪😄
Nice!
whats the name of the equipment on the vest that holds plates?
hi matt!! can you discuss i one video the overactivation of pec minor? this shit is maybe the cause of 90% of shoulder pain,nerve pain and elbow tendonits
tbh, I've never really come across this notion. Never heard it mentioned before.
but in general, an overactive muscle is usually a sign that the antagonist muscles aren't active enough to balance it out, so more attention to the back muscles may be the best medicine in this case.
So how would you progress on dips without adding weight?
Modifying sets, reps and rest
Good idea for a new video! Stay tuned!
@Austin McCanless I do all upper body on rings, they are awesome. I really don't like doing more than 12-15 reps for main movements tho.
I'm 180 lbs and 64 years old. I am stuck at 7 reps max for any one set of body weight pull ups. And am stuck at 18 reps for dips. Is this normal? I can't seem to improve.
It's very Common to get stuck. first step; stop claiming your stuck. You're reinforcing your limits.
Second, watch this video to get un-stuck:
ruclips.net/video/fDqfzTxuFWE/видео.html
it's a bit of a counter intuitive approach but it works.
@@RedDeltaProject I watched the video and will give it a shot. I thought my age was finally catching up with me and my muscles just weren't getting oxygenated like they used to. About 4 years ago I could get 28 dips on 1st set. Thank you for the post!
This is such sid advice
Sir I have a question and i have this question in my mind for quite sometime now. I work at a factory and I have 8 to 8 shift. I can’t really find time to do the typical 60 minute workout session because of the workload. But i do get a 10 minute break every couple hours. So my question is can i do 5 sets of pull ups and then wait for 2 hours for the 10 minute break and do 5 sets of pushups and so on. Obviously I’ll be doing full body and only on Monday Wednesday Friday. Do you think it’ll get me results? Is it worth it?
For sure, that's much what I do as well.
Think about it this way; if you need to hammer in a nail, does it matter if you hit it all the way in at once, or strike it a few times each hour until it's driven in by the end of the day.
Either way, the work and outcome is the same.
@@RedDeltaProject Great analogy sir! It all makes sense now. Thanks a lot!
Where can I purchase the pull up bar equipment used from this video?
It's called a Bodyweight Master from Dragon Door. Unfortunately, it's been unavailable for a couple of years at this point.
@@RedDeltaProject dang, thanks anyway. Keep up the awesome channel
Great to see you alive!
Thought Corona took ya, but I accidentally unsubbed.
😐
lol Nope Corona did take a shot at me during New Years and I'm still recovering, but it takes a lot more to get me out.
@@RedDeltaProject Ah,
if you got PCR tested then its very likely you got (false positive)
They run that at high cycles past 30!
CDC has informed of lower pcr cycles, now.
You got the flu!
Low pcr cycles = people will now test negative and will think that the new experimental vaccine is actually working. $$$$$
Sorry, but this is hilarious… If you were stuck at 50 pounds on your weighted dip? Why the hell would you add 20lbs??!! 🤦🏽♂️Why not try 2.5 or 5lbs first?!!🤨
Very lucid analysis. We all make the same mistakes.
Imagine all the people that cannot go to the gym now, and try to amend by adding a lot of weight to bodyweight exercises. That's recipe for disaster, so they'd need to watch this video first.
Aye! When you fail the learn the lesson, the mistakes keep happening, often times in much more intensity.
That was dumb to jump that far up in weight