Calisthenics Vs Weights Vs Machines - Which Should You Do?
Summary
TLDRThe video script discusses the advantages of using machines in strength training, particularly for calisthenics athletes. It highlights how machines can isolate specific muscles without causing fatigue or joint pain, allowing for targeted strength and size increases. The speaker emphasizes the importance of supplementing calisthenics with machine exercises to address weaknesses, prevent injuries, and enhance overall performance. The script also touches on the broader philosophy of training, advocating for a flexible approach that combines various methods to achieve peak physical capabilities.
Takeaways
- 🏋️ Machines offer the advantage of isolating specific muscles without involving or fatiguing others, reducing the strain on joints.
- 🔑 Isolation training can be particularly beneficial for targeting muscle groups that need more work without exacerbating existing injuries.
- 🤸♂️ In calisthenics, using machines can help improve performance in moves like pull-ups by focusing on specific muscle groups like the lats.
- 💪 To build stronger muscles for calisthenics, such as biceps for pull-ups, incorporating machine exercises like cable curls can be effective.
- 🎯 The use of machines doesn't negate the importance of free weights and bodyweight exercises; they should be part of a balanced training regimen.
- 🤔 The decision to use machines should be based on the goal of improving calisthenics performance, not on aesthetics or the opinions of others.
- 🏋️♀️ Machines provide stability, allowing for more effective muscle exhaustion, which can be useful after initial bodyweight or weight training.
- 🛑 Incorporating machine exercises can help address muscle imbalances and potential injury risks by targeting muscles that may be underworked in compound movements.
- 🚀 Advanced training techniques, including the use of machines, can be part of a progression for serious calisthenics athletes looking to optimize their performance.
- 🥗 Nutrition also plays a crucial role in the success of calisthenics athletes, and like training, it should be tailored to individual goals and needs.
- 🧠 The mindset of a serious athlete involves being open to various training methods, including machines, to achieve the best results, regardless of traditional views.
Q & A
What is the primary advantage of using machines for training according to the transcript?
-The primary advantage of using machines for training is that they can isolate specific muscles or muscle groups without involving or fatiguing others, which is beneficial for increasing the strength or size of targeted muscles without putting stress on joints.
How can machine training complement pull-up abilities?
-Machine training can complement pull-up abilities by isolating and strengthening specific muscles like the lats, which are crucial for pull-ups. This can be done using a cable machine to perform exercises like lat pulldowns, which can help increase the strength and size of the lats without stressing the elbows.
What is the suggested approach if someone is having elbow problems but wants to continue training their back muscles?
-The suggested approach for someone with elbow problems is to use a machine like a cable machine to perform exercises such as lat pulldowns with straight elbows, which allows the back muscles to be trained without involving the elbows.
How can biceps strength contribute to pull-up performance?
-Stronger biceps can contribute to pull-up performance by allowing for more repetitions or increased strength in the pull-up motion. Training biceps specifically with exercises like cable curls can help in achieving this.
What is the importance of not limiting oneself to just free weights or calisthenics moves?
-Not limiting oneself to just free weights or calisthenics moves is important because it allows for a more comprehensive training approach. Using machines can target specific muscle groups that may need more work without causing fatigue or injury to other parts of the body.
Why is it beneficial to combine calisthenics with machine training?
-Combining calisthenics with machine training is beneficial because it allows for a more targeted approach to strengthening specific muscles. This can lead to improved performance in calisthenics movements and potentially reduce the risk of injury.
How can machine training be used to improve the strength component of pull-ups?
-Machine training can be used to improve the strength component of pull-ups by performing weighted pull-ups at the start of a session and following up with isolation exercises like lat pulldowns to exhaust the back muscles properly.
What is the role of supplementary training in calisthenics?
-Supplementary training in calisthenics, such as using machines, plays a role in addressing specific weaknesses or imbalances that may not be adequately targeted by bodyweight exercises alone. It helps in achieving a more balanced and comprehensive training program.
Why is it suggested to use machines for isolation exercises towards the middle to latter part of a session?
-Using machines for isolation exercises towards the middle to latter part of a session is suggested because it allows for the targeted muscles to be trained to failure in a stable environment, which can help fill in any gaps in training and potentially improve performance and longevity.
How can the philosophy of doing anything it takes to get better at calisthenics be applied in a gym setting?
-The philosophy of doing anything it takes to get better at calisthenics can be applied in a gym setting by incorporating machine training to isolate and strengthen specific muscles that may be limiting performance in calisthenics movements.
What is the perspective on the use of machines in modern sports and how does it relate to calisthenics?
-The perspective is that there is no modern sport that doesn't utilize weight rooms and machines. This relates to calisthenics in that athletes should not be limited to just bodyweight exercises but should also consider machine training to enhance their performance and prevent injuries.
Outlines
💪 The Benefits of Isolating Muscles with Machines
The first paragraph discusses the advantages of using machines in strength training. It emphasizes how machines allow for the isolation of specific muscle groups without involving or exhausting others, which is beneficial for increasing the strength or size of targeted muscles. The speaker uses the example of improving pull-up abilities by isolating and training the lats and back muscles without stressing the problematic elbows. The paragraph also highlights the importance of using machines to complement calisthenics and free weights, suggesting that a balanced approach to training can lead to better overall performance and reduced risk of injury.
🏋️♂️ Integrating Machines for Optimal Training and Injury Prevention
The second paragraph continues the discussion on the role of machines in a comprehensive training regimen. It suggests that machines can be particularly useful for targeting muscles that may be underdeveloped or for addressing specific issues like tendon-related problems in the elbows. The speaker advocates for a strategic use of machines, particularly towards the end of a workout session, to ensure that all muscle groups are adequately trained and to prevent overuse injuries. The paragraph also touches on the importance of not limiting oneself to a single training philosophy and being open to various methods to achieve peak performance in calisthenics.
Mindmap
Keywords
💡Machines
💡Isolation
💡Pull-ups
💡Latissimus Dorsi (Lats)
💡Cable Machine
💡Biceps
💡Leg Press
💡Calisthenics
💡Bodybuilder
💡Supplementary Training
💡Periodization
💡Nutrition
Highlights
Machines can isolate specific muscles without involving others, reducing fatigue and joint pain.
Isolation allows for increased strength or size of specific muscles, enhancing overall performance.
Example given of using cable machines for lat exercises to avoid elbow strain while increasing pull-up strength.
Training biceps separately can improve pull-up abilities by targeting muscle growth without overuse.
Machines are beneficial for isolating and training muscles that need more work without tiring the whole body.
The importance of using machines in conjunction with free weights and calisthenics for a well-rounded workout.
Bodybuilders use machines to target specific muscle groups beyond what free weights can achieve.
Leg press as an alternative to squats to train legs without straining the back.
Machines provide stability for muscle training to failure, which is not always possible with free weights.
The value of supplementary training in weight rooms for calisthenics athletes to improve performance.
The need for calisthenics athletes to consider machine training to address muscle imbalances and prevent injuries.
Using machines to train muscles to failure can be more effective than compound movements for certain goals.
The concept of making training as simple as possible, but no simpler, in the pursuit of calisthenics mastery.
The misconception that calisthenics should only be performed with body weight and not include machine training.
The importance of considering nutritional principles for calisthenics athletes to achieve peak performance.
The idea that serious calisthenics athletes may need to adopt practices similar to bodybuilders for optimal results.
The role of coaching in calisthenics and the benefits of formalizing training beyond playground workouts.
The potential for calisthenics athletes to improve by incorporating machine training and advanced periodization.
Transcripts
Frey whites versus machines the machines their big Advantage is they can isolate a specific muscle or
muscle group in a way that oftentimes doesn't involve a lot of the others it doesn't fatigue
you a ton it doesn't hurt your joints and then that isolation is what allows you to increase
the strength or size of that specific muscle and that plugs back in to your overall plan so
for example if you let's say are in a situation where you're working on increasing your pullup
abilities be it for repetitions or for strength and you have a situation where you know that your
lats and your pulling muscles and your back can take more they can for sure take more and
they'll benefit from more but you also know that your elbows are giving you some problems and you
just you can't this motion it just if you could somehow train your back and still but not really
use your elbows that would be great well what can you do that without you know a machine like yeah
it's limited it's tough all right get a cable machine and do lat prayers you can keep your
elbows completely straight or just not involved you don't have to bend and underload and your
lats get torched up and all of a sudden they get bigger they get stronger you get back into doing
more pull-ups when your elbows heal and all of a sudden you're like holy [ __ ] I'm the best
I've ever been at this because I found a way to specifically Target the lats and it's it's
definitely good to do tons of pull-ups but maybe as many pull-ups as you could do is limited by
your elbow but your lats could still use the work so you do as many pull-ups as you can in
your training until your elbows feel a little weird then you go over to the cable station and
you do lat prayers until your lats feel a little weird then you're done for the day or for the week
or whatever and that gives each part of your body more of what you need here's another one
if you have uh Stronger biceps can you do more pull-ups yeah hell yeah you can look how are
you supposed to get your strongest biceps if all you have is a pull-up bar what's to stop you from
picking up a curl bar or U doing a curl machine or a cable curl and hitting up just your biceps
in a low fatigue State you get them shits bigger and then all of a sudden all comes together and
you're training every part of your body exactly like you need that's really big advantage of
machines it's like if B if a bodybuilder sort of discovered this could they get big legs with
squats yes but at some point squats are limited by your lower back strength and your glutes and your
recovery it's just your spin's doing this and you're like ah [ __ ] is there a way for me to
train my legs without using my back well the leg press and you're like holy crap this is great that
doesn't mean squats are bad so we say machines are good that doesn't mean it stop free weights
stop your calisthenics moves only machines no way we want to do as much calisthenics as possible as
much free weights if we have to train with weights as possible because the transfer of training from
free weights that you have to move with your own body is better to calisthenics than as machines
but if there's a good reason to use machines specifically to isolate a particular muscle
that could use more work in a way that doesn't really make the rest of your body tired or leaves
alone potentially slightly hurt parts of you then that's the right answer and that's where machines
are great and again the philosophy is I'll do anything it takes to get better at calisthetics
and if that means I have to go do machines and that means my calisthetics buddies see me doing it
and they laugh at me hey I'm laughing too I know this looks lame fellas [ __ ] these machines am
I right but then you finish your curls and then the next competition or next time you're at the
park together showing off you just dunk on all of them and they're like oh [ __ ] what are you doing
over there you taking steroids and you're like no [ __ ] I'm in the gym godd damn it there's this
place called gym where they have these things they can stimulate your muscles they're called machines
and weights you that's what we do here so that's uh you know there's not a sport anymore there's
no modern sport that doesn't utilize weight rooms and machines can you imagine coming up
to a hockey player or Aussie rules football player and be like why are you in the weight room you're
supposed to be playing Aussie Rules Football like you're supposed to be on the pitch and he's like
what are you stupid or something I'm in here to my hamstring so they don't get hurt out on the
field get out of here so with calisthenics athlete the playground the calisthenics equipment that's
your Arena of showing off and it's a great place to train but there are other places to
train supplementary training there's the weight room Etc and uh you know that's where really
good stuff happens a great example I can give here for people to actually apply when they're
doing the calisthenic stuff is with the strength component of say trying to improve your way to
pull up you're primarily going to improve that by doing weighted pull-ups sweet if you're doing that
with a strength rep dosage go for it do that at the start of your session but then after
you've done that just say okay I've got what I needed out of this as according to my plan
but I want to exhaust my back muscles what the average calisthenics person would do would be to
take the weight off maybe do some type of reduced load drop set for moderate rep ranges so they can
stimulate in a more efficient way for hypertrophy but that's probably not the best approach because
with a pullup you've got a lot of coordination technique there's so much instability with the
swinging if you just did a lat pull down so much more Superior as an exercise to come afterwards
cuz you've got the stability of the machine and then it can actually exhaust the muscles properly
as opposed to being tired from just trying to coordinate your body with a pull-up so that's
one example that the CIS people can take as an upper body approach and from a longevity
and injury prevention standpoint just say you started noticing that you're having issues with
your elbows like tendon related stuff and all you ever do is compound movements you're doing
tons of pull-ups tons of rows chances are there might be some missing pieces in your elbow so like
the muscle surrounding that maybe you never fully exhaust your biceps maybe you never fully exhaust
your triceps so adding in isolation towards the middle to latter part of your session is going
to fill in those gaps in your body and potentially improve performance potentially improve longevity
so there's there's value in using weights and machines in particular um as your example there
of being able to have stability to genuinely train muscles to failure brilliantly put you know you
want to make everything that you can as simple as it as it can be but no simpler and I think some
folks in calisthenics are stuck in the you I'm just going to use body weight and it's almost like
a religion it's like do you actually want to get good at calisthetics or do you want to just only
do it with using just the calisthenic implements there's the same thing in weightlifting as the
same thing in in in in uh powerlifting where they're like yep just Train The Big Three squat
bench and deadlift you're like why why that you could get better doing supplementary things and
no one's saying supplementary things are better than the core stuff you do the core stuff as much
as you can but there may be other smarter ways of adding things in taking things out that on the net
balance just make you better at stuff and is the question at the end of the day is always the same
do you want to get as good as you can and if you have to get as good as you can you're going to do
some stuff that is going to end up making you look more like a bodybuilder you like if calisthetics
athletes take their their [ __ ] seriously all of a sudden they start following good nutritional
principles and like you know your friends will make fun of you CU they're like what are you
doing like there's always that calisan guy that eats like macas every day and he's got abs and and
he's great and and all of a sudden you're like why am I doing good nutrition because if that guy with
his genetics did great nutrition he'd be going to like World exhibitions on calisthetics but he's
just really good locally because he doesn't want to take that next step so it's all about deciding
if you're a not if you're a serious athlete or if you're just a recreational person but
understanding there's a spectrum of how advanced you want to make your training how intricate how
intricate you want to make your diet and if you are unsatisfied with being very recreational how
can you formalize your training you first you do free weights then later you do some machines then
later you do Advanced periodization then later you get you actually hire a coach to help you because
you somebody like you coach in in calisthenics how many people get coached in calisthenics most
people at calisthenics is just I go in the playground and do stuff with my friends I
maybe watch a Hannibal For King YouTube video and that's about I'm impressed Mike I like that that's
great so right and like you know uh because you that's the perfect example of like yeah well he
just got that Jack being in playgrounds it's like yeah but you don't look like that idiot
and if you want to be as as jacked as hatable for King you may have to do other things and
who even knows maybe he goes to the wait room in a spare time the camera's only on
when he's in the playground who knows what he does in his off hours right conspiracy black
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