How to PROGRAM your CALISTHENICS training for the FASTEST growth

Summary

This video explores calisthenics training for muscle growth and strength, highlighting the importance of combining both. It explains the need to increase the center of gravity for strength training and suggests progressions like push-ups for dips and wall push-ups for beginners. The video also emphasizes the significance of balanced push and pull exercises for mastering static skills like the planche and front lever, which heavily rely on shoulder tendon strength. It advises training these skills with specific exercises and recommends a structured approach to calisthenics training, including rest days and focusing on quality over quantity for strength and high volume for hypertrophy.

Takeaways

• 💪 **Muscle Growth vs. Strength**: Calisthenics can be tailored for muscle growth or strength by adjusting the number of reps and rest periods.
• 🏋️‍♂️ **Bodyweight Training**: For hypertrophy, aim for 8-12 reps with 2-3 minute rests; for strength, target 1-3 reps with longer rests.
• 🔄 **Calisthenics Adjustment**: Since bodyweight is fixed, increase the center of gravity to vary the intensity for muscle growth and strength.
• 🚫 **Form First**: If a calisthenics movement cannot be performed with good form, it's an opportunity to build strength.
• 🌱 **Progressive Training**: Start with easier progressions like push-ups for dips or wall push-ups for regular push-ups to build muscle and strength.
• 🤸‍♂️ **Balanced Training**: Focus on both pushing and pulling movements to condition opposing muscle groups for advanced calisthenics skills.
• 🧘 **Static Skills**: Skills like planche and front lever require significant shoulder tendon strength and take years to master.
• 📉 **Tendon Training**: Straight-arm movements are crucial for static skills but are often neglected; include them in your training regimen.
• 🕒 **Endurance Building**: For static skills, focus on holding positions for extended periods to build tendon endurance.
• 🔁 **Training Routine**: After training static skills, finish with basic movements like pull-ups, dips, and push-ups, varying between strength and hypertrophy reps.

Q & A

Can you focus solely on building muscle or strength with calisthenics?

Yes, you can focus on building muscle or strength with calisthenics, but since body weight can't be adjusted, you need to modify exercises to increase the center of gravity or work on easier progressions.

What is the recommended rep range for muscle growth in weightlifting?

For muscle growth in weightlifting, a manageable weight for 8 to 12 reps with a 2-3 minute rest period is recommended.

How does the rep range differ for strength training in weightlifting?

For strength training in weightlifting, a heavier weight that allows for 1 to 3 reps with a longer rest period is suggested.

How should you approach calisthenics if you struggle with a particular movement?

If you struggle with a calisthenics movement, focus on an easier progression that you can perform with good form to build the necessary muscle and strength.

Why is it important to focus on both pushing and pulling skills in calisthenics?

Focusing on both pushing and pulling skills in calisthenics conditions opposing muscle groups, making advanced skills like the planche or front lever easier to train for in the future.

What is the role of shoulder tendon strength in static skills like the planche?

In static skills like the planche, shoulder tendon strength plays a crucial role as these skills heavily rely on the tendons, which are less engaged in regular pushing and pulling movements.

How can you train for static skills like the planche?

For static skills like the planche, start with the planche lean, holding the position for as long as possible to develop tendon endurance and increase the center of gravity for a longer period.

What is the recommended training approach for static endurance in calisthenics?

For static endurance, aim for 3 to 5 sets of a specific hold for as long as possible with a 2 to 3-minute rest, focusing on the most basic progression of the static skill.

How should you separate movements into categories after static training in calisthenics?

After static training, separate movements into repetitions for strength (focusing on clean quality reps) and repetitions for hypertrophy (focusing on high volume and quantity).

What is the recommended rest time for strength and hypertrophy repetitions in calisthenics?

For strength repetitions, keep rest time to a minimum of 3 to 5 minutes, prioritizing quality over quantity. For hypertrophy, aim for 5 to 10 sets with a rest time of 3 minutes at most.

How often should you train for muscle hypertrophy if static skills are not your goal?

If static skills are not the goal, hypertrophic training can be done up to five times a week with at least one day of rest, splitting the training between push and pull days.