Why I Teach Low-Skill Calisthenics Exercises for Building Muscle
Summary
TLDRThe speaker shares his journey into calisthenics, aiming to replicate the muscle and strength gains from bodybuilding with bodyweight exercises. He acknowledges the impressive feats of advanced calisthenics but emphasizes the importance of focusing on exercises with lower skill requirements for efficient muscle growth and strength development. The speaker introduces his 'Grind Style Calisthenics' program, which prioritizes tension and stability to maximize workout effectiveness, and invites viewers to explore his book and free workout program for more insights.
Takeaways
- 🏋️ The speaker started calisthenics with the goal of replicating the physical benefits of weightlifting in a more free and autonomous manner.
- 🕰️ Calisthenics exercises like the front lever, muscle up, and planche were not mainstream or well-known on social media 12-13 years ago.
- 🏋️♂️ The speaker finds advanced calisthenics movements impressive but admits they are not their focus due to their lower skill requirement preference.
- 💪 The primary goal for the speaker is to build raw muscle and strength efficiently, which they believe is best achieved with exercises that require less skill.
- 🔁 The speaker emphasizes the importance of work capacity, which involves increasing muscle tension and duration to build strength and endurance respectively.
- 🚫 When stability or coordination is the limiting factor, it becomes harder to challenge muscle strength, endurance, or work capacity effectively.
- 🤸♂️ Skill-based exercises are acknowledged as effective for muscle and strength building, but they are not the primary focus for the speaker's training philosophy.
- 🏋️♀️ The speaker suggests that advanced calisthenic skills are often built upon a foundation of strength and endurance, rather than being the starting point.
- 📚 The speaker promotes a 'low skill' approach to calisthenics for efficiency in muscle and strength building, as showcased in their 'Grind Style Calisthenics' program.
- 🌐 The 'Grind Style Calisthenics' program includes a warm-up phase focused on tension and stability to set up for successful workouts and improve skills.
- 📘 Resources such as the speaker's book and free workout program are available for those interested in learning more about this approach to calisthenics training.
Q & A
What was the speaker's initial goal when they started calisthenics?
-The speaker's initial goal was to replicate the physical stimulus they were getting from free weights and machines in bodybuilding, but with the freedom and autonomy of calisthenics.
Why were exercises like the front lever, muscle up, and planche not well-known at the time the speaker started calisthenics?
-These exercises were not well-known because they were not part of mainstream fitness or a significant part of social media at that time.
How did the speaker's perspective on skill-based exercises evolve over time?
-The speaker dabbled with skill-based exercises but found them not to be in their wheelhouse. They found these exercises impressive but not as efficient for building raw muscle and strength.
What are the two variables the speaker focuses on when trying to build muscle and strength?
-The speaker focuses on the amount of tension in the muscle and the duration of that tension to build muscle and strength.
Why does the speaker believe that exercises with low skill requirements are more efficient for muscle and strength building?
-Low skill requirement exercises allow for a greater focus on pushing the work capacity of the muscles, which is essential for building strength and endurance.
How does the speaker view the role of skill work in muscle and strength building?
-The speaker acknowledges that skill work can be effective for muscle and strength building but emphasizes that it is often built upon a foundation of muscular work capacity.
What is the speaker's approach to calisthenics training in terms of skill level?
-The speaker prefers a relatively low skill approach to calisthenics training to ensure they can adequately create the desired stimulus for muscle and strength building in every workout.
What does the speaker suggest for someone who wants to build muscle and strength using bodyweight training?
-The speaker suggests avoiding exercises that require a lot of skill and focusing on exercises that tax the muscles effectively without the need for high levels of coordination or stability.
Why does the speaker include a tension and stability phase in the grind style calisthenics program?
-The tension and stability phase is included to warm up and improve skills, setting up individuals for success in the workout and ensuring that skills do not hinder their ability to maximize strength and hypertrophy.
What resources does the speaker offer for those interested in learning more about their approach to calisthenics?
-The speaker offers a book called 'Grind Style Calisthenics' and a free workout program on their YouTube channel and website, redeltaproject.com.
How does the speaker encourage viewers to engage with their content?
-The speaker invites viewers to check out the resources mentioned, and they express a desire to hear thoughts and feedback in the comment section.
Outlines
🏋️♂️ Transition to Calisthenics and its Evolution
The speaker discusses their introduction to calisthenics around 12 to 13 years ago, with the goal of replicating the physical benefits of bodybuilding using bodyweight exercises. They note that advanced calisthenics moves like the front lever, muscle up, and planche were not mainstream or widely recognized at the time. The speaker admits that despite finding these exercises impressive, they were not their focus, as they prioritized building muscle and strength efficiently. They argue that exercises with lower skill requirements are more effective for muscle growth and strength development because they allow for a greater focus on muscle tension and work capacity, which are key for hypertrophy and endurance.
Mindmap
Keywords
💡Calisthenics
💡Free Weights
💡Bodybuilding
💡Front Lever
💡Muscle-Up
💡Planche
💡Skill Requirement
💡Work Capacity
💡Hypertrophy
💡Grind Style Calisthenics
💡Tension
💡Endurance
Highlights
Introduction to calisthenics 12-13 years ago with a goal to replicate bodybuilding's physical stimulus with calisthenics' freedom and autonomy.
Front lever, muscle up, and planche were not mainstream fitness concepts at the time.
The speaker's progression in training with calisthenics exercises remaining on the periphery.
Impressive but not the speaker's focus due to the high skill requirement of advanced calisthenics exercises.
The importance of exercises with low skill requirements for building raw muscle and strength efficiently.
Explanation of the two variables in muscle building: tension and duration.
The role of stability and coordination in muscle work capacity and their impact on strength and endurance.
Skill work's effectiveness in muscle and strength building, but not the primary focus for the speaker.
The foundational importance of muscular work capacity before skill development in calisthenics.
Recommendation against skill-intensive exercises for those seeking muscle and strength with bodyweight training.
The design philosophy of the Grand Style Calisthenics program, avoiding high-skill exercises.
The necessity of a tension and stability warm-up phase in the Grind Style Calisthenics program.
The balance between skill improvement and muscle work capacity in the Grind Style Calisthenics program.
The goal of maximizing strength and hypertrophy in every workout by covering all bases.
The speaker's preference for a low-skill approach to calisthenics to ensure effective muscle stimulus.
Promotion of the Grind Style Calisthenics book and free workout program for further learning.
Invitation for viewers to share thoughts in the comment section and a closing thank you.
Transcripts
i got into the world of calisthenics
about 12 13 years ago and when i did i
came to it with the single solitary goal
to basically bring the same kind of
experience and physical stimulus that i
was getting from using free weights and
machines in a bodybuilding format and do
the same thing with the freedom and
autonomy with calisthenics and at the
time if you ask me or the average joe on
the street what a front lever was or a
muscle up or a planche and stuff we
couldn't have told you because it just
wasn't part of mainstream fitness at
that point and certainly wasn't really a
big part of social media but nonetheless
as i progressed to my training career
those exercises always remain kind of on
the periphery and i dabble with them a
little bit but they never just seem to
be so much in my wheelhouse and
consequently i never really did them a
whole lot and honestly i find that stuff
to be incredibly impressive
very very awe-inspiring i mean those are
amazing athletes but it's just never
been quite my thing because i've noticed
over the years that when it comes to
trying to just build raw muscle and
strength in the easiest most efficient
way possible
you want exercises that are relatively
low on the skill requirement end of the
spectrum and the reason is very simple
if we're trying to build our muscles to
be bigger or want them to be stronger or
more endurance we want to focus on
pushing their work capacity in other
words there's two variables we're always
working with it's how much tension is in
the muscle and how long is it there for
you focus on putting in more tension you
get stronger you focus on longer
durations you build endurance and as far
as creating a hypertrophy stimulus we're
kind of trying to level both of these up
when our stability or coordination is
the weak link in what we're trying to do
it doesn't make it nearly as easy to
adequately challenge the strength
endurance or overall work capacity of
the muscles and that's certainly not to
say that skill work isn't effective for
building muscle and strength it
certainly is i'm sure there's going to
be lots of people in the comments
section going wait this guy's jacked
he's awesome and he's huge and he does
all this skill work absolutely but i
would counter that it wasn't the skill
work that got him that physique because
a lot of times when we're trying to
build such calisthenic skills it's built
upon a foundation of first building up
that muscular work capacity aka strength
and or endurance and then you build the
skills on top of it if you came to me
saying matt i just want to build
muscle and strength but i like the
efficiency and freedom of body weight
training then i wouldn't give you stuff
that would require a lot of skill that's
why in grand style calisthenics we
barely even do unsupported single leg
exercises because the less skill you
need to adequately tax the muscle the
better
and of course that's not to say that
there's still some degree of skill and
even the most basic quote low skill
strength and muscle building exercises
even doing dips here on a set of
gymnastics rings requires a certain
degree of control coordination and
stability and that is why i designed the
grind style calisthenics program to
always warm up with a tension and
stability phase so that way we're
setting ourselves up for success in the
workout but we're also improving those
skills so that way they're not a
hindrance to your ability to then
maximize your strength and your
hypertrophy or the endurance phases of
the workout that way we're covering all
of our bases and there's nothing holding
you back from potentially creating the
strongest stimulus in your body
to build muscle and strength in every
single workout and so that's why i keep
a relatively low skill approach to all
of my calisthenics training i just
simply want to put the odds in my favor
of adequately creating the stimulus i
want in every workout to challenge
either the amount of tension in the
muscle the endurance of the muscle or a
combination of the two if you want to
learn more check out my book grind style
calisthenics down below as well as the
completely free grind style calisthenics
workout program here on the youtube
channel and over at
redeltaproject.com and thank you very
much for watching as always love to hear
your thoughts down below in the comment
section be fit live free
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