5 things I wish I knew before I started calisthenics
Summary
TLDRIn this video, the speaker shares five crucial tips for beginners embarking on a calisthenics journey. They discuss the importance of training less frequently to allow for adequate recovery, the significance of rest periods between sets, and the value of taking deload weeks. The speaker emphasizes the need for mobility training to prevent muscle tightness and the benefits of incorporating weight training into calisthenics routines. Lastly, they stress the importance of mastering the basics before attempting advanced moves, ensuring proper form and technique for steady progress.
Takeaways
- 🏋️♂️ Train Less: Overtraining can hinder recovery and slow down progress. Aim for 10 to 20 sets per muscle group per week.
- 💪 Recovery is Key: Ensure adequate rest between sets and consider taking a deload week to allow muscles and tendons to recover fully.
- 🧘♂️ Mobility Matters: Incorporate stretching and mobility exercises to prevent muscle tightness and enhance workout effectiveness.
- 🏋️♀️ Weight Training Complements Calisthenics: Adding weight training can boost strength and physique, complementing bodyweight exercises.
- 👶 Master the Basics: Focus on mastering fundamental exercises with proper form before attempting advanced calisthenics moves.
- 🚫 Avoid Overtraining: Recognize the signs of overtraining to prevent diminishing returns and potential injuries.
- ⏰ Rest Periods: Understand the importance of rest periods between sets to maximize performance and recovery.
- 🔁 Deload Weeks: Implement deload weeks in your routine to prevent overtraining and allow for optimal recovery.
- 🌱 Progressive Overload: Gradually increase the intensity or volume of your workouts to stimulate muscle growth and strength gains.
- 🤸♂️ Incorporate Mobility: Add specific mobility moves or exercises to your routine to improve flexibility and prevent injuries.
Q & A
What are the five key things the speaker wishes they knew before starting calisthenics?
-The five key things are: 1) Train less frequently to allow for better recovery. 2) Rest more between sets and take deload weeks for recovery. 3) Implement mobility training to prevent muscle tightness. 4) Incorporate weight training to complement calisthenics. 5) Master the basics and fundamental exercises before moving on to more complex moves.
Why does the speaker recommend training less frequently?
-Training less frequently allows for better recovery, as doing too many sets per muscle group per week can lead to excessive fatigue and hinder progress.
What is the recommended number of sets per muscle group per week according to the speaker?
-The recommended number of sets per muscle group per week lies between 10 and 20 sets.
How does the speaker suggest resting between sets during workouts?
-The speaker suggests resting between 2 to 3 minutes on average between sets to allow the body to recover and perform optimally.
What is the purpose of taking a deload week in a workout routine?
-A deload week is taken to allow muscles and tendons to recover fully, preventing accumulated fatigue and potential injuries.
How does the speaker recommend implementing mobility training into a workout routine?
-The speaker recommends doing stretches after workouts, incorporating mobility-based exercises like deficit push-ups or pike squats, and adding specific mobility moves if time allows.
Why does the speaker suggest incorporating weight training into a calisthenics routine?
-Incorporating weight training can boost overall strength and physique, and help with areas where calisthenics might be limiting, such as leg exercises.
What is the importance of mastering the basics in calisthenics according to the speaker?
-Mastering the basics ensures proper form and technique, which is crucial for making progress and avoiding injuries.
What are some examples of fundamental exercises in calisthenics mentioned by the speaker?
-Examples include pull-ups, push-ups, squats, Pikes, and chin-ups.
How does the speaker use anime analogies to explain calisthenics concepts?
-The speaker uses anime characters and their abilities to illustrate the importance of training intensity, recovery, and the balance between strength and mobility.
What resources does the speaker offer for beginners looking to start calisthenics?
-The speaker offers an in-depth beginners guide on their school group and a more general guide on how to start calisthenics.
Outlines
💪 Training Less for Better Calisthenics Progress
The speaker shares their early mistakes in calisthenics, emphasizing the importance of training less frequently to allow for better recovery and progress. They explain how excessive training volume led to fatigue and slow progress. The ideal number of sets per muscle group per week is suggested to be between 10 and 20. An analogy to the anime 'One Punch Man' is used to illustrate the concept of overexertion and the need for controlled effort to avoid injury and maximize gains.
🔄 Importance of Rest and Mobility in Calisthenics
The speaker discusses the necessity of rest and mobility training in calisthenics to prevent muscle tightness and enhance gains. They share personal experiences of muscle tightness and the importance of stretching post-workout. The speaker also suggests incorporating mobility-based exercises like deficit push-ups and CC squats to stretch while building strength. They recommend taking a deload week for recovery and use an analogy from 'One Piece' to illustrate the concept of stretching to reach greater goals.
Mindmap
Keywords
💡Calisthenics
💡Training Mistakes
💡Volume
💡Recovery
💡Mobility Training
💡Weight Training
💡Mastering the Basics
💡Progressions
💡Ego
💡Deload Week
💡Fatigue
Highlights
Beginner calisthenics enthusiasts can benefit from the speaker's experience and mistakes to avoid common pitfalls.
The speaker emphasizes the importance of training less frequently to allow for adequate recovery and progress.
Overtraining with high volumes can lead to slow progress due to hindered recovery.
The optimal number of sets per muscle group per week is between 10 and 20.
An analogy of One For All from 'My Hero Academia' is used to illustrate the concept of training volume and recovery.
Rest between sets is crucial for optimal performance and to prevent injury.
The speaker recommends resting 2 to 3 minutes between sets for effective recovery.
Taking a deload week can be beneficial for recovery and preventing overtraining.
Mobility training is essential to prevent muscle tightness and enhance gains.
Incorporating mobility exercises like deficit push-ups can aid in stretching and strength building.
The speaker advises on the importance of mastering the basics before attempting advanced calisthenics moves.
Weight training can complement calisthenics and enhance overall strength and physique.
Weighted calisthenics, isolation exercises, and leg exercises are recommended for a well-rounded routine.
The speaker shares an analogy of Scar from 'Fullmetal Alchemist: Brotherhood' to explain the benefits of embracing different training methods.
Mastering fundamental exercises is key to a strong calisthenics foundation.
The speaker offers resources for beginners to learn basic calisthenics exercises and structuring workouts.
Transcripts
if you're a beginner just starting your
calisthenics journey and you find
yourself confused and don't know how to
start don't worry cuz I've definitely
been there before and I've made tons of
mistakes on my journey so I'm going to
save you guys some headache and give you
five things that I wish I knew before I
started calisthenics I'll be sharing
with you some of the training mistakes
I've made in the past and how you can
correct them and in sharing these five
things hopefully you guys can make
faster progress and reach where I am
sooner than I did and I'll even throw in
some anime analogies because well I'm a
nerd like that and I like to Pander now
of all of the mistakes I've made and
I've made quite a lot why these five for
one these five in particular are what I
think hindered my cisic progress the
most especially number four on this list
which might actually surprise you guys
and in my experience before I fixed
these five things I found myself getting
frustrated with the results being
confused on how to actually progress and
honestly it just made myself a worse off
athlete some of these mistakes still
affect me to this day and I've been
trying trying to correct them as best as
I can I found after fixing these five
steps I was making steadier progress
maximizing gains and just feeling better
overall so without further Ado we'll go
on to the first one and you guys already
saw it in the thumbnail and that's
actually to train less well I I know
that sounds counterintuitive but just
let me explain when I first started
working out I trained pretty much every
day and for a really long time I
remember doing countless sets of just
everything and not really following a
structure and early on like year 1 year
two I was probably doing five or six
exercises per muscle group every single
day which I thought was good right but
at the same time I found myself a lot
more tired a lot more sore and my
progress was actually pretty slow and
the reason for this was because I was
doing about 30 sets per muscle group
every single week which is just way too
much and it completely hindered my
recovery so how much volume is enough
volume or too much volume well it's
actually pretty easy to explain there's
three things you really need to consider
the volume the amount of gains you're
going to make and your level of fatigue
as training volume goes up you
accumulate both potential gains and
fatigue while there is a minimum
threshold for your gains to actually
appear there is actually a maximum cap
as to how much you can gain from a
workout however there isn't actually a
cap to how much fatigue you can
accumulate and this can actually give
you some diminishing returns or make
your gains worse well I mean technically
there is a cap to the amount of fatigue
you can get but you probably don't want
to reach that Studies have shown that
the minimum maximum number of sets lies
between 10 and 20 sets per muscle group
per week and keep in mind these should
be good hard sets so training to failure
if not close enough to failure if I were
to come up with like an anime analogy
for this it would be like if midoria
uses one for all for the first time and
he's going all out and using up 100% of
the energy and it's just breaking his
bones when he starts to actually hold
back a bit and control the amount that
he can exert then and he doesn't break
his bones and experiences less damage
does that make a sense at all well I
don't know because it's about to get
worse in a similar vein to the last
point you want to be able to maximize
your recovery during and after your
workout so to do that you are going to
need to rest more and there's actually
two ways you can implement this the
first way it sounds obvious but I was an
idiot when I first started working out I
love the feeling of being sore and like
pushing my limits but that was a mistake
see I never rested for less than a
minute because I felt us you didn't need
to rest that long I mean it felt great I
was feeling that soreness but each set
that I did was suboptimal at best
especially for the hard skills that I
was trying to train for your body needs
time to recover between sets otherwise
you won't perform optimally and you will
likely hurt yourself if you don't have
proper form it really depends on what
exercises you choose to do but I like to
rest between 2 to 3 minutes on average
the second way you can implement this is
something that most new gym goers are
pretty afraid to do see muscles recover
pretty quickly taking roughly like 48
hours to actually repair but tendons on
the other hand need a much longer time
and this is because they don't have as
much blood flow and if you're training
intensely for a few weeks then it
doesn't matter if you're in the optimal
set range you're still going to
accumulate fatigue over time so what the
hell do you do the answer is to take a D
Lo week either having your total volume
or just do nothing which is also totally
fine a lot of beginners think they're
going to lose all of their gains if they
take a week off of training but it
actually takes a lot longer for your
muscles to start shrinking and losing
strength for me personally I like to do
yoga you know when s Jin Wu does his
like one punch man workout and then he
has to do a like a full recovery before
he can do it again that doesn't make any
sense because he can do it instantly it
doesn't take like I'm a week to do it
and instant recovery isn't real I don't
understand what this doesn't make any or
when Baki he was poisoned and he had to
recover by eating food and drinking
sugar water and that doesn't make any
sense either I mean he got he got
stronger after he rested right that's
that's that's the point it okay let's
move on the third thing that I wish I
knew before I started cisic is actually
something that still affects me to this
day see cisic can make you strong very
strong but a consequence of that is your
muscles will start to shrink and they
will actually get tighter this is a
problem I have personally I struggle to
stretch out my chest my chest has become
very tight and I can barely move my arms
behind my back which is why now more
than ever do you really need to
implement Mobility training now you
don't need to worry about adding extra
minutes to your workout or restructuring
everything there's actually some simple
ways that you can implement it for one
and most obviously just do some
stretches after your workout not only is
it going to minimize that muscle
shortage but it's actually going to help
you make more gains by opening up those
micro tears that you made during your
workout and secondly just doing mobility
based exercises can really save you some
time and help you stretch out those
muscles things like deficit push-ups or
even CC squats that help you stretch the
hamstrings exercises like these can help
you passively stretch while you are
building strength at the same time and
of course thirdly you can add specific
Mobility moves to the end of your
workout but only if you have the time
and you actually enjoy it okay anime
analogy uh when Luffy is on his pirate
ship and he says it's stretching time
and then he stretches all the way to the
one piece and it gets the one
piece I'm losing my mind can you tell us
I've never seen one piece I'm so cringe
the fourth thing on this list which is
kind of a shocking Epiphany that I've
had myself for the longest time when I
started calisthenics I was a purist that
helped me with mastering my body weight
but it was very limiting to the gains
that I was actually making and the
reason for this was I was just
neglecting weight training now this may
come to you as a surprise as a
calisthenics channel right and while yes
you can achieve an amazing physique with
just body weight training in
incorporating some weight training
exercises can be super beneficial to
your overall strength and physique now I
understand if you don't have access to a
gym don't have access to weights
calisthenics is all you have but if you
have access to using weights you could
just use the weights it's totally fine
and these calisthenics workouts that I
post aren't there to tell you to only do
calisthenics but it's there to show you
that there are other options besides
weight training especially to those who
can only do calenic and you can still
focus on calisthenics training because
if you incorporate some weight training
into your routine it can actually boost
your calisthenics progress and my three
favorite ways to do this is weighted
calisthenics because they're op they
make you bigger they make you stronger
isolation exercises of course that's
where calisthenics is kind of limited
and doing dumbbell curls tricep
extensions all that's great and of
course the legs because when it comes to
calisthenics were not known for our legs
so doing barbell squats using dumbbells
to exercise is going to be pretty good
it's going to help you make those leg
gains so you don't end up with damn
chicken legs okay analogy oh you know
how um Scar from Full Metal ala's
Brotherhood he only used like I don't
know was right or left hand
but like he would only use his
destroying hand and that limitation
almost got him killed only when he
actually embraced the other side of
alchemy which was creation not only did
he beat wrath but he built a new future
for his people damn that one was
actually pretty good the fifth thing
that I think really hindered my cis's
progress is just not mastering the
basics now I say this a lot but what
does this actually mean if you're
anything like me and you've seen a bunch
of cool calisthenics moves online you
want to do those things and that
ambition made me very impatient I was
trying to perform moves that were way
out of my level and I was doing them
with poor form poor technique and I
wasn't making any progress cuz I wasn't
doing him right it's only when I
actually started to slow down and
actually do progressions that my body
was capable of that I actually started
to progress slowly to perform those cool
calisthenics moves so do yourself a
favor and leave your ego at the door but
it doesn't just stop there to master the
basics also means to master the
fundamental exercises things like
pull-ups push-ups squats
Pikes chinups Pike push-ups you name it
the basics and if that's something you
guys are looking for then I've developed
an indepth beginners guide on my school
group where I can show you all of the
basic calisthenics exercises that you
can do as well as how to actually
structure your own workout and create an
optimal routine for yourself or if you
want you can check out my more general
guide on how to start calisthenics right
up here
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