Do This to Build Muscle with Calisthenics + Beginner Workout Plan

Summary

In this informative video, Michael from Calisthenics Family debunks the myth that calisthenics can't build muscle. He outlines the process of muscle hypertrophy and offers various calisthenics techniques to achieve progressive overload, including increasing reps, sets, incorporating isometric holds, and modifying exercises for intensity. He also presents a 4-5 day workout plan for optimal muscle growth, emphasizing the importance of rest and twice-weekly training. The video concludes with a promotion of the Calisthenics Family workout app and a giveaway of calisthenics rings to enhance muscle training.

Takeaways

• 😀 Calisthenics is often misunderstood as only suitable for learning skills like handstands or human flags, and not for building muscle.
• 🏋️‍♂️ The video aims to debunk the myth that calisthenics cannot be used for muscle building and provides a workout plan for those interested.
• 💪 Muscle hypertrophy, or growth, occurs when muscle fibers are subjected to resistance training and progressively overloaded.
• 🔢 Progressive overload in calisthenics can be achieved by increasing reps and sets, using isometric holds, incorporating variations, and decreasing rest time.
• 📈 The optimal rep range for hypertrophy is generally 8 to 12 reps per set, but varying rep ranges can be beneficial for overall muscle development.
• 🕒 Isometric holds, like a tucked frontlever, can increase muscle fiber recruitment and activation by creating extended tension in the muscles.
• 🚴‍♂️ Reducing rest time between sets can lead to greater muscle strain and adaptations, such as increased strength and muscle growth.
• 🔄 The video suggests a variety of calisthenics exercises and progressions to increase exercise intensity and stimulate muscle growth.
• 📆 A 4 to 5 day split routine is recommended for optimal muscle growth, with at least 48 hours of rest between training the same muscle group.
• 📝 The importance of tracking reps and sets is emphasized for consistent progress and muscle growth.
• 🎁 The Calisthenics Family workout app is mentioned as a tool to schedule and track workouts, and there's a giveaway for calisthenics equipment.

Q & A

What is the common misconception about calisthenics athletes mentioned in the video?

The common misconception is that calisthenics athletes are skinny, don't train their legs, and that calisthenics can only be used to learn skills like handstands or human flags, and not for building muscle.

What does the video claim about the ability to build muscle with calisthenics?

The video claims that it is a myth that you can't build muscle with calisthenics, and it aims to explain how to do so.

What is the process of muscle building also known as?

The process of muscle building is also known as hypertrophy.

How does the body respond to resistance training for muscle hypertrophy?

The body responds to resistance training by increasing the size of the muscle fibers, resulting in increased muscle size and strength.

What is progressive overload and how is it facilitated in calisthenics?

Progressive overload is the gradual increase of stress placed upon the body during exercise to cause adaptation in the muscles over time. In calisthenics, it can be facilitated by adding more reps and sets, increasing the intensity of the exercise, incorporating isometric holds, and reducing rest time between sets.

What is the optimal rep range for hypertrophy or muscle growth?

The optimal rep range for hypertrophy or muscle growth is generally considered to be 8 to 12 reps per set.

How can isometric holds help build muscle?

Isometric holds can help build muscle by creating tension in the target muscles for an extended period of time, leading to increased muscle fiber recruitment and activation.

What is the minimum rest time recommended for optimal muscle growth when reducing rest periods between sets?

The script does not specify a minimum rest time, but it suggests that reducing rest time between sets can lead to greater muscle adaptations.

What is the training method that uses reduced rest time between sets to promote muscle growth?

The training method is not explicitly named in the script, but it refers to a style of training that involves doing as many rounds of an exercise as possible within a set time frame.

How can increasing the intensity of an exercise through progressions or variations stimulate muscle growth?

Increasing the intensity of an exercise through progressions or variations makes the exercise harder, placing greater stress on the muscles, which stimulates adaptations and promotes gains in strength and muscle mass.

What is the recommended training frequency for optimal muscle growth according to the video?

The video recommends training your muscles at least twice a week for optimal muscle growth, with at least 48 hours of rest for optimal recovery.

What is the Calisthenics Family workout app and how does it relate to the video's content?

The Calisthenics Family workout app is a tool mentioned in the video where the workout routine shared can be scheduled into a calendar and reps and sets can be tracked, which is crucial for muscle growth.