WEIGHTED CALISTHENICS - 5 BEST Tips To Improve in Weighted Dips and Pull ups

Summary

In this follow-up video, the creator shares five key tips for improving weighted calisthenics, based on their personal journey with pull-ups and dips. Emphasizing consistency, proper training techniques, and avoiding overtraining, they discuss how to balance skill work with strength training. The tips include not overdoing sets, training weak points, using full range of motion, avoiding failure in sets, and switching exercises when progress stalls. With practical advice for those aiming to increase their strength and muscle mass, the video offers valuable insights for anyone looking to enhance their weighted calisthenics training.

Takeaways

• 😀 Don't overdo it in weighted calisthenics training. Limit your sets to 2-4 per session and 6-8 sets per week to avoid overtraining and ensure consistent progress.
• 😀 Focus on your weaknesses. Strengthen the weakest parts of your movement range to improve overall performance, e.g., dead stop pull-ups to improve the bottom of the pull-up.
• 😀 Train the full range of motion. Moving through a full range helps with joint health and promotes hypertrophy, leading to greater overall strength and muscle mass.
• 😀 Avoid going to failure in most of your sets. Leave 1-2 reps in reserve to ensure sustainable progress and minimize burnout. Save maximal efforts for specific training days.
• 😀 If you're stuck, try variations. Switch up your exercises or rep ranges to break through plateaus, such as changing grip styles or adjusting the rep range for dips and pull-ups.
• 😀 Weighted calisthenics can complement skill training. While skills like front levers and planches are the main goal, weighted calisthenics helps with hypertrophy and strength.
• 😀 Consistency is key. Maintaining a steady training schedule with manageable sets will lead to long-term improvements in weighted pull-ups and dips.
• 😀 Focus on gradual progression. It's better to increase weights and reps slowly rather than rushing through sets, which can lead to injury and stagnation.
• 😀 Document your progress. Tracking your journey on platforms like Instagram can provide motivation and insight into what works best for your progress.
• 😀 Strength is built over time. The script stresses that improvements in weighted calisthenics—like achieving 72.5 kg pull-ups and 80 kg dips—come after months of focused training.

Q & A

What is the main goal of the speaker in their calisthenics journey?

The speaker’s main goal is focused on strength skills, particularly straight arm skills like the Planche, Front Lever, Iron Cross, and Maltese. Weighted calisthenics, while beneficial for hypertrophy and overall strength, is a secondary goal.

How many sets per workout does the speaker recommend for weighted pull-ups and dips?

The speaker recommends performing only 2 to 3 sets of weighted pull-ups or dips per workout after your skill session. Overtraining is a common mistake they advise avoiding.

What is the recommended weekly volume for weighted pull-ups and dips?

The speaker suggests a total of 6 to 8 sets per week for weighted pull-ups and dips, spread across multiple sessions, to ensure consistent progress without overtraining.

Why is it important to train your weaknesses in weighted calisthenics?

You are as strong as your weakest link. By targeting the weaker parts of the movement (such as the bottom of a pull-up or the lockout in dips), you can strengthen your overall performance in these exercises.

Can you provide an example of how to train weaknesses in pull-ups and dips?

For pull-ups, if you struggle with the bottom range of the movement, try dead stop pull-ups where you pause at the bottom. For dips, you can focus on strengthening the lockout at the top by pausing at the peak of the movement.

What is the benefit of training the full range of motion for pull-ups and dips?

Training the full range of motion helps with joint health, maximizes hypertrophy, and ensures complete muscle activation, which leads to better strength gains and more effective performance in skills training.

What does the speaker suggest about training to failure?

The speaker advises against training to failure in most sets. Instead, they recommend stopping with 1 or 2 reps in reserve (RPE 7 or 8). Training to failure too often can lead to overtraining and hinder progress.

What is the suggested rep range for building strength in weighted calisthenics?

The focus should be on lower rep ranges for strength (typically 1-6 reps) with appropriate weights. Higher rep ranges (6-12 reps) can be used occasionally for variation but are not the primary focus for strength gains.

How can variations help if you're feeling stuck in your weighted calisthenics training?

If you’re stuck, switching to variations can provide a fresh challenge. For example, switching to chin-ups with a different grip or changing the rep range (e.g., from 3-6 reps to 6-12 reps) can help break through plateaus and restart progress.

What is one key piece of advice for someone just starting with weighted calisthenics?

The speaker recommends starting with a moderate volume and focusing on consistency rather than pushing for maximal effort too soon. Following the tips in the video will help you build a solid foundation for progress.