How to progress with Weighted Calisthenics???

Summary

In this fitness-focused video, the presenter advocates for 'step loading' in calisthenics and weight training to build strength effectively. The method involves consistently lifting the same weight until it becomes easy, then increasing it significantly. This approach fosters patience, ensures safety, and allows for noticeable progress without the frustration of frequent failure. The video also suggests incorporating active rest weeks and varying exercise routines to maintain momentum and recovery.

Takeaways

• 🏋️‍♂️ Progress in weight training should be gradual and consistent, aiming for a 2.5% increase per week.
• 🔄 The concept of 'step loading' is introduced, which involves staying with the same weight until it becomes easy, then increasing the weight significantly.
• 🚫 It's acknowledged that you can't lift more every week due to the natural limitations of strength adaptation.
• 🧠 Patience is key in strength training; progress is made by consistently lifting the same weight until it's no longer challenging.
• 💡 The speaker suggests varying sets and reps to keep the training interesting while maintaining the same weight.
• 📈 Once a weight becomes easy, it's a clear sign of progress and an opportunity to increase the weight in your training.
• 🔐 Step loading is safe and reduces the risk of injury by not constantly pushing to high intensities.
• 🔄 The speaker recommends training the same movement pattern twice a week to allow for adequate recovery and increased volume.
• 🧘‍♂️ Active rest weeks, where volume is reduced to two sets per exercise, are suggested to promote recovery and prevent overtraining.
• 🔗 For those seeking specific guidance on calisthenics exercises like the front lever or handstand push-up, the speaker provides a link to tutorials in the video description.

Q & A

What is the main focus of the video?

The main focus of the video is to explain how to progress in weight training, calisthenics, and strength training by using the step loading method.

What is the step loading method?

Step loading is a training principle where you stay with the same weight for a longer period of time until it becomes easy, then you make a bigger increase in weight.

Why is it important to not increase weight every week?

Increasing weight every week is not always feasible because strength adaptation doesn't happen that fast, and it can lead to frustration and potential injuries.

What is the advantage of step loading over constant incremental weight increases?

Step loading allows for a clear sense of accomplishment and progress, as it ensures the weight is no longer challenging before increasing it, making the training sustainable and safe.

How often should one increase the weight when using step loading?

The weight increase should be made when the current weight becomes easy to handle, which could take anywhere from a few weeks to a month or more.

What is the role of patience in the step loading method?

Patience is crucial in step loading as it requires staying with the same weight until it is no longer challenging, which can take time and requires avoiding the urge to increase weight too quickly.

How does the step loading method contribute to injury prevention?

Step loading contributes to injury prevention by not constantly pushing high intensity, allowing the body to adapt and recover properly before increasing the load.

What is an active rest week as mentioned in the video?

An active rest week is a period where the volume of training is reduced, typically by doing only two sets per exercise, allowing for recovery and preparation for the next heavy training week.

How often should one take an active rest week?

The frequency of taking an active rest week can vary, but it is suggested to take one every four to five weeks to ensure adequate recovery.

What is the recommendation for calisthenic exercises progression?

For calisthenic exercises, the recommendation is to stick with the same progression until it becomes easier, then increase the intensity by either going for a more difficult variation or adding more weight.

What additional resources are offered for those interested in specific routines or tutorials?

The video description provides a link to tutorials and routines for those interested in specific guidance, including how-to videos and routines for achieving certain calisthenic goals.

Outlines

00:00

🏋️‍♂️ Progressive Calisthenics Strength Training

The speaker introduces a method for progressing in calisthenics and weight training, emphasizing the importance of patience and consistency over rapid, unsustainable progress. The concept of 'step loading' is presented, which involves staying with the same weight until it becomes easy, then making a significant increase. This approach is contrasted with the common but less effective strategy of attempting to lift more weight every week, which can lead to frustration and injury. The speaker suggests that by sticking with a weight until it's no longer challenging, one can gain a clear sense of accomplishment and progress safely. An example is given where a person might start with 20 kg for pull-ups and gradually increase the number of sets or reps until the weight feels easy, then increase to a higher weight. The speaker also discusses the value of active rest weeks, where the volume of training is reduced to allow for recovery and sustained progress.

05:01

🔗 Access to Calisthenics Tutorials and Routines

In the second paragraph, the speaker offers additional resources for those interested in calisthenics, such as tutorials and specific routines to achieve advanced skills like the muscle-up or handstand push-up. The speaker encourages viewers to click on the link provided in the video description to access these tutorials, which include how-to videos and routines designed to guide individuals towards their calisthenics goals. The speaker emphasizes the importance of consistency in training and provides reassurance that with dedication and the right guidance, viewers can achieve impressive results.

Keywords

💡Calisthenics

Calisthenics refers to a form of exercise that primarily involves the use of one's own body weight for resistance. It is a method of training that requires no special equipment and can be done anywhere. In the video, the speaker discusses how to progress in calisthenics by gradually increasing the weight or difficulty of exercises over time, which is a key aspect of building strength and muscle endurance.

💡Progression

Progression in the context of the video means the systematic increase in the difficulty or intensity of exercises to continue challenging the body and promote physical development. The speaker emphasizes the importance of not trying to lift more weight every week but instead focusing on a sustainable and safe approach to strength training.

💡Step Loading

Step loading is a training principle mentioned in the video where one stays with the same weight for an extended period until it becomes easy, and then makes a significant increase in weight. This method is contrasted with the common practice of trying to lift more weight every week, which is not always feasible or safe. The speaker advocates for step loading as a more effective and sustainable way to build strength.

💡Strength Adaptation

Strength adaptation is the body's response to the stress of exercise, leading to increased strength and muscle growth. The video explains that strength adaptation does not happen rapidly, which is why the speaker advises against the common practice of trying to lift more weight every week. Instead, the focus should be on consistent, gradual increases in weight or difficulty.

💡Sets and Reps

Sets and reps are fundamental terms in weight training, referring to the number of times an exercise is performed (reps) and the number of sets of that exercise completed. The video script uses these terms to describe how one can manipulate the volume of their training by changing the number of sets and reps while maintaining the same weight until the exercise becomes easier.

💡Active Rest Week

An active rest week is a period within a training program where the volume of training is reduced to allow for recovery and prevent overtraining. In the video, the speaker suggests taking an active rest week every four to five weeks by performing only two sets per exercise, which helps in maintaining strength while promoting recovery.

💡Volume

Volume in the context of exercise refers to the total amount of work done during a training session or program. It is typically measured by the number of sets, reps, and weight lifted. The video discusses how reducing volume during an active rest week can help in recovery without losing the gains made from heavier training sessions.

💡Injury Prevention

Injury prevention is a critical aspect of any exercise program, and the video emphasizes the importance of not always pushing to high intensities to avoid injuries. The speaker suggests that by using step loading and not constantly striving for more weight, one can train in a safer manner that reduces the risk of injury.

💡Consistency

Consistency is highlighted in the video as a key factor in achieving strength and fitness goals. The speaker advises viewers to be patient and stick with a training program, even if it means using the same weight for a while, to ensure consistent progress over time.

💡Variation

Variation in exercise refers to changing the type, intensity, or complexity of exercises to prevent plateaus and keep the body challenged. The video mentions that once an exercise becomes easy, it's time to increase the weight or try a more difficult variation to continue progressing.

Highlights

Progressing in weight training involves a gradual increase in weight, aiming for a 2.5% increase every week.

The importance of strength adaptation and its slower pace compared to the desire to lift more weight each week.

Introduction of 'step loading' as an effective principle for weight progression.

Staying with the same weight until it becomes easy, then making a significant increase.

The simplicity and effectiveness of step loading in building true strength.

The psychological aspect of step loading, weeding out the impatient and focusing on long-term progress.

An example of how to apply step loading with pull-ups, starting with a challenging weight and adjusting sets and reps.

The concept of feeling a clear sense of accomplishment when the previously challenging weight becomes easy.

The safety aspect of step loading in preventing injuries by not always pushing to high intensity.

The recommendation to train the same movement pattern twice a week for optimal recovery and progression.

The strategy of taking an active rest week every four to five weeks to maintain progress without overtraining.

The simplicity of step loading and its effectiveness in calisthenics exercises.

The advice to increase intensity by either adding more weight or moving to a more challenging variation of an exercise.

The availability of tutorials for specific routines and guidance towards achieving advanced calisthenics skills.

Emphasis on consistency and the importance of following a routine for achieving amazing results.

Transcripts

what's up champions welcome to another

video so in this video I want to explain

how to progress from week to week when

it comes to weight that calisthenics and

also the usual calisthenics so basically

what everybody's trying to do is kind of

lift a little bit more weight every week

so going for 2.5 increase every week

trying to lift more every week but we

all know you can't lift more every week

and tell because every otherwise

everybody would be freakishly strong but

the strength adaptation doesn't happen

so fast so basically what I encourage

you to try is step loading it's a very

simple principle but works like a charm

so basically to summarize it it's kind

of it's staying with the same weight for

a longer period of time

until it's not challenging anymore kind

of becomes easy and then you make a

bigger increase in weight so know this

sounds a bit boring why do I have to

live the same weight over and over again

yes if you truly want to be strong yes

this is a very simple principle and also

it weeds out the impatient people that's

what pilots are doing said and I

completely agree with that assessment

because going for that true strength

achieving something of true significance

is gonna take a longer time and if you

use this principle at just a very very

sustainable way of making progress

without worrying so much every week

about how much weight you're gonna lift

so basically let's say you can do

pull-ups with about 20 kgs you can do

five sets of five is like it's like very

difficult that's a very difficult

session so in that case you're working

with 20 kgs maybe you go for five sets

of five maybe go for six sets of four

maybe do eight sets of three so here you

can basically play a play around with

the variables but you're lifting the

same amount of weight every week until

it starts becoming easy and will become

easy and that's the true kind of nice

part about strength training and you can

clearly see that you've made good

progress because this weight used to be

extremely difficult and now five sets of

five it is becoming easy like maybe it

was three weeks maybe it was four weeks

five weeks but it will become easy and

then you can make a bigger increase in

weight and it's that clear sense of

accomplishment which I really like so

maybe you used to work with 40 kgs but

now 40 kgs is no longer challenging and

you can step it up you can go with 50

kgs and that sounds like something oh

but it says it's truly that simple yes

that's the beautiful parlor because

everybody tries to go all that so let's

go for 60 kgs today try a 1 rep max oh

it doesn't doesn't didn't work out all

this try 50 oppa today no today I can

only work with 30 and then the next

training session you tried to lift more

and then you realize oh I can't you

know so it's very it can be very

frustrating while if you work with the

same weight you're gonna have a very

clear sense of okay this used to be very

difficult now it's easy and it's very

simple it's also very safe regarding the

injuries because you're not working on

such high intensity always and from time

to time that's also a very important

part of strength training it should feel

easy it shouldn't always feel extremely

difficult that's very important parts

good everybody loves to push themselves

I also in that category I love to train

hard you know but you don't always go

full-on balls out hard for a training

session till I die

that's not that's far from the best way

of progressing so that's why when you

stay with it with the way to make sure

that actually does become easy so it

actually is no longer challenging and

then you're gonna be able to make a

bigger increase in weight and just and

then that way it's gonna be challenging

in the beginning and then again it

starts to feel a bit easier and then you

progress like that I would usually train

the same movement pattern about two

times per week so let's say didn't wait

the pause would be about two times per

week cuz then you can afford to do a bit

more sense because you have two days to

recover so you can put in a bit more

sets and also some sets for an accessory

exercise perhaps so it works like a

charm and from time to time simply take

an active rest week if you're feeling

like it's getting a bit tricky so maybe

something everything every four weeks

every five weeks I will take an active

rest week which basically means I only

do two sets per exercise so usually have

three exercises in my training session

something like the weight to pull up so

for the cope when pulling there's

something like horizontal plane pulling

so either the front lever pull up or

it's the row and then I usually finish

with something for the bicep or even

something accessory for the back so

maybe something like the arching active

hang for example but on the active rest

week I only do two sets for exercise so

as simple as that so I only do two sets

of weight the chin-ups two sets of rows

two sets of something for the bicep or

something

for the back so that's basically it so

let me keep it the two sets two

altogether that six sets in a training

session and that's my active rest week

so I still lift heavy but because the

volume is lower down you're able to

recover and the next week you're able to

go heavy so that's that's basically it

yeah that's basically all I had to say

so yeah this is a very simple principle

but it works use the same amount of

weight be patient

stick with that play around a little bit

with a variable so with the sets and the

reps until the weight is actually no

longer challenging and then you make a

bigger increase in weight so that's all

there is and when it comes to other

calisthenic exercises stick with the

same progression until it starts

becoming easier then it should be easy

for a while maybe for a week it feels

fairly easy and then you make an

increase in intensity so either go with

a more difficult variation of the

exercise or try to put more weight there

so yeah basically go with a more

demanding variation of the exercise and

yeah that would be it for this video I

hope you enjoyed it I hope you learned

something this is very simple stuff but

it works like a charm if you want some

some tutorials if you want some specific

routines some guidance towards achieving

something like the warranty enough or

the handstand push-up then click the

link right here in the video description

and check out some of my tutorials so

I've created about I think it's eight

tutorials you have the how-to videos you

have the routines right there so in case

you simply got to follow and be

consistent and you'll have amazing

results so if it sounds interesting

check out click the link here in the

video description and I'll see you guys

there

thank you so much for a time Wow