How to PROGRAM your CALISTHENICS training for the FASTEST growth

Summary

This video explores calisthenics training for muscle growth and strength, highlighting the importance of combining both. It explains the need to increase the center of gravity for strength training and suggests progressions like push-ups for dips and wall push-ups for beginners. The video also emphasizes the significance of balanced push and pull exercises for mastering static skills like the planche and front lever, which heavily rely on shoulder tendon strength. It advises training these skills with specific exercises and recommends a structured approach to calisthenics training, including rest days and focusing on quality over quantity for strength and high volume for hypertrophy.

Takeaways

• 💪 **Muscle Growth vs. Strength**: Calisthenics can be tailored for muscle growth or strength by adjusting the number of reps and rest periods.
• 🏋️‍♂️ **Bodyweight Training**: For hypertrophy, aim for 8-12 reps with 2-3 minute rests; for strength, target 1-3 reps with longer rests.
• 🔄 **Calisthenics Adjustment**: Since bodyweight is fixed, increase the center of gravity to vary the intensity for muscle growth and strength.
• 🚫 **Form First**: If a calisthenics movement cannot be performed with good form, it's an opportunity to build strength.
• 🌱 **Progressive Training**: Start with easier progressions like push-ups for dips or wall push-ups for regular push-ups to build muscle and strength.
• 🤸‍♂️ **Balanced Training**: Focus on both pushing and pulling movements to condition opposing muscle groups for advanced calisthenics skills.
• 🧘 **Static Skills**: Skills like planche and front lever require significant shoulder tendon strength and take years to master.
• 📉 **Tendon Training**: Straight-arm movements are crucial for static skills but are often neglected; include them in your training regimen.
• 🕒 **Endurance Building**: For static skills, focus on holding positions for extended periods to build tendon endurance.
• 🔁 **Training Routine**: After training static skills, finish with basic movements like pull-ups, dips, and push-ups, varying between strength and hypertrophy reps.

Q & A

Can you focus solely on building muscle or strength with calisthenics?

Yes, you can focus on building muscle or strength with calisthenics, but since body weight can't be adjusted, you need to modify exercises to increase the center of gravity or work on easier progressions.

What is the recommended rep range for muscle growth in weightlifting?

For muscle growth in weightlifting, a manageable weight for 8 to 12 reps with a 2-3 minute rest period is recommended.

How does the rep range differ for strength training in weightlifting?

For strength training in weightlifting, a heavier weight that allows for 1 to 3 reps with a longer rest period is suggested.

How should you approach calisthenics if you struggle with a particular movement?

If you struggle with a calisthenics movement, focus on an easier progression that you can perform with good form to build the necessary muscle and strength.

Why is it important to focus on both pushing and pulling skills in calisthenics?

Focusing on both pushing and pulling skills in calisthenics conditions opposing muscle groups, making advanced skills like the planche or front lever easier to train for in the future.

What is the role of shoulder tendon strength in static skills like the planche?

In static skills like the planche, shoulder tendon strength plays a crucial role as these skills heavily rely on the tendons, which are less engaged in regular pushing and pulling movements.

How can you train for static skills like the planche?

For static skills like the planche, start with the planche lean, holding the position for as long as possible to develop tendon endurance and increase the center of gravity for a longer period.

What is the recommended training approach for static endurance in calisthenics?

For static endurance, aim for 3 to 5 sets of a specific hold for as long as possible with a 2 to 3-minute rest, focusing on the most basic progression of the static skill.

How should you separate movements into categories after static training in calisthenics?

After static training, separate movements into repetitions for strength (focusing on clean quality reps) and repetitions for hypertrophy (focusing on high volume and quantity).

What is the recommended rest time for strength and hypertrophy repetitions in calisthenics?

For strength repetitions, keep rest time to a minimum of 3 to 5 minutes, prioritizing quality over quantity. For hypertrophy, aim for 5 to 10 sets with a rest time of 3 minutes at most.

How often should you train for muscle hypertrophy if static skills are not your goal?

If static skills are not the goal, hypertrophic training can be done up to five times a week with at least one day of rest, splitting the training between push and pull days.

Outlines

00:00

💪 Calisthenics for Muscle Growth and Strength

This paragraph discusses the possibility of focusing on muscle growth or strength using calisthenics. It explains that in traditional weightlifting, lifting a manageable weight for 8-12 reps with a 2-3 minute rest period promotes muscle growth, while targeting heavier weights for 1-3 reps with longer rest periods enhances strength. In contrast, calisthenics requires combining strength and hypertrophy training due to the fixed body weight. To achieve this, one must increase the center of gravity during exercises. The paragraph suggests starting with easier progressions if a movement cannot be performed with good form, such as using push-ups to build up to dips. It also emphasizes the importance of balancing pushing and pulling movements to prepare for advanced calisthenics skills like the planche or front lever. These static skills are particularly challenging because they rely heavily on shoulder tendon strength, which is not significantly engaged in regular push-ups or pull-ups. The paragraph advises training specifically for these skills if mastery is desired.

05:02

🏋️‍♂️ Training Programs for Calisthenics

Paragraph two delves into specific training programs for building muscle using bodyweight exercises. It mentions the author's eBooks on the subject, which are available for further reading. The focus is on high-volume repetitions for muscle growth, with an emphasis on not locking out joints to increase tension on the working muscles, such as the triceps during dips or push-ups. The paragraph suggests training push and pull muscles at least twice a day for optimal growth and recommends at least one day of rest after training static skills like the front lever. It outlines a sample training schedule that alternates between push and pull days, with rest days interspersed. For those aiming for pure muscle hypertrophy, a different routine is proposed, allowing for up to five training days per week with rest days in between. The paragraph concludes with a reminder to prioritize quality over quantity during strength repetitions and to ensure adequate rest for recovery.

Keywords

💡Calisthenics

Calisthenics refers to a form of exercise that primarily uses one's body weight for resistance, typically performed without the use of any equipment. In the context of the video, calisthenics is the central theme, focusing on how to build muscle and strength through bodyweight exercises. The script discusses various calisthenics exercises like push-ups, pull-ups, and dips, and how they can be adapted to target muscle growth or strength.

💡Hypertrophy

Hypertrophy is the increase in muscle size due to an increase in the size of muscle fibers. It is a key goal for bodybuilders and is often associated with 'muscle growth'. The script explains that to achieve hypertrophy through calisthenics, one should perform exercises with a higher number of repetitions (8-12 reps) with a manageable weight and a 2-3 minute rest period, which in calisthenics translates to increasing the center of gravity during movements.

💡Strength

Strength, in the context of the video, refers to the ability of a muscle or group of muscles to exert force against resistance. For calisthenics, strength training involves performing exercises with heavier resistance, aiming for lower repetitions (1-3 reps) with longer rest periods. The script emphasizes that in calisthenics, strength and hypertrophy are often trained together due to the fixed resistance of one's body weight.

💡Center of Gravity

The center of gravity is the point at which an object's weight is evenly distributed. In calisthenics, increasing the center of gravity can make an exercise more challenging, thus increasing the stimulus for strength and hypertrophy. The script suggests that since body weight is fixed, one can increase the center of gravity by changing the body position or adding weight to the body during exercises.

💡Progressions

Progressions in calisthenics are simplified versions of exercises that allow individuals to gradually build up to more complex movements. The script uses the example of starting with push-ups to build the necessary strength for dips, illustrating how progressions are essential for safely and effectively increasing the difficulty of calisthenics exercises.

💡Static Skills

Static skills in calisthenics are exercises that involve holding a position for an extended period without movement. Examples include the planche and front lever. The script highlights that these skills are challenging because they rely heavily on tendon strength, which is different from the muscle groups typically engaged in dynamic movements like push-ups and pull-ups.

💡Tendon Strength

Tendon strength is the ability of the tendons to withstand force and support movement. The script explains that while tendons play a minor role in dynamic exercises, they become critical in static skills. Building tendon strength is essential for mastering static calisthenics skills, which is often achieved through straight-arm movements that are less common in traditional workouts.

💡Planche

The planche is an advanced calisthenics skill that involves holding the body horizontal to the ground with straight arms and no support from the legs. The script discusses the planche as an example of a static skill that requires significant tendon strength and endurance, and it suggests specific training methods to prepare for this skill.

💡Muscular Endurance

Muscular endurance is the ability of a muscle to perform repeated contractions over a period of time without fatigue. The script mentions that for static calisthenics skills like the planche, muscular endurance is critical, and it is trained by holding positions for extended periods, gradually increasing the duration and intensity.

💡Training Programs

Training programs are structured routines designed to achieve specific fitness goals. The script refers to the author's eBooks, which provide training programs for calisthenics that focus on building strength and muscle. These programs are designed to help individuals follow a systematic approach to calisthenics training, with specific exercises and progressions tailored to the goals of muscle growth or strength development.

Highlights

Calisthenics can be tailored for muscle growth or strength training.

For muscle growth, perform 8-12 reps with a 2-3 minute rest period.

Strength training requires heavier weights and longer rest periods.

In calisthenics, increase the center of gravity to target strength and hypertrophy.

If a movement is challenging, focus on easier progressions to build up strength and muscle.

Push-ups can be used to build muscle and strength for dips.

Chair dips or wall push-ups are good progressions for beginners.

Balanced push and pull skills are essential for calisthenics.

Static skills like planche rely heavily on shoulder tendon strength.

Athletes proficient in dips or pull-ups may still struggle with static skills.

Straight arm movements are crucial for shoulder tendon strength.

Train specifically for static skills like planche and front lever.

For planche, start with planche leans to build tendon endurance.

Use resistance bands to condition for static endurance.

After static training, focus on basic movements for strength and hypertrophy.

Quality reps are more important than quantity for strength.

For hypertrophy, aim for high volume reps and shorter rest periods.

Training both push and pull muscles at least twice a day is recommended for growth.

Rest for at least one full day after training static skills.

For hypertrophy, a different training routine can be followed, up to five times a week.

Transcripts

is it possible to focus only on building

muscle or strength with calisthenics yes

you can in this video I'm going to be

breaking down the difference between

training for muscle growth and strength

in bodyweight training in the gym

lifting a manageable weight for 8 to 12

reps with a 2-3 minute rest period can

easily enable hypertrophy for strength

you will instead want to Target a

heavier weight in which you can hit for

one to three reps and have a longer

period of rest when it comes to

calisthenics strengths and hypertrophy

are meant to be worked together since

your body weight can't be adjusted what

you need to do instead is increase the

amount of center of gravity acting on

your body when you carry out a movement

if you cannot wrap out a movement in

calisthenics with good form that

movement will be an element of strength

your end goal should be to wrap out that

movement with ease to do that you need

to work on an easier progression that

you can wrap out easily for example if

you struggle with dips you should aim to

create hypertrophy with push-ups to both

build the muscle and strengthen the

needed for dips if you struggle with

push-ups move on to an easier

progression like chair table or even

push-ups against the wall the same logic

goes for pull-ups it is essential to

focus on both pushing and pulling skills

to ensure that you condition your

opposing muscle groups to make

calisthenics skills like the planche or

front liver easier to train for in the

future static skills like the planche

and the front lever can take years to

train and are very difficult to achieve

this is because these skills rely

heavily on your shoulder tendon strength

when you do regular pushing and pulling

movements like the push-up and the pull

up your tendon plays a very small role

as compared to other muscle groups like

your arms chest and back static skills

essentially isolate the tendons this

explains why athletes who can do

hundreds of reps of dips or pull-ups may

find a struggle in training for the

planche or the front lever this is

simply because the shoulder tendons are

worked the best using straight arm

movements and straight arm movements are

highly neglected in any aspect of

fitness so you need to train

specifically for these two skills if you

want to master them and do them

consistently

when it comes to training for the

planche your objective should be to

start from the planche lean by leaning

forward and holding the position for as

long as you can you develop your

tendon's ability to endure your body's

weight with an increased center of

gravity for a longer period of time so

when it comes to training for a static

movement like the planche hold strength

is usually measured by your shoulders

endurance or simply put how long you can

hold the position with good form before

your body starts to compensate for lack

of Endurance by forcing you to break

your form for longer hold

there are many ways to condition for

static endurance one of them is by using

a resistance band for hold that is not

within your reach yet this not only

gives you a rough idea of what it feels

like to hold a harder progression it

also conditions your endurance to hold

it without a bend in the coming future

since you're training for endurance you

should aim to complete between 3 and 5

sets of just this specific hold for as

long as you can with a two to three

minute rest afterwards you should then

focus on the most basic progression of

the static skill that you can manage

with your body weight for most people it

is the planche lean start with three to

five sets of a duration where you can

hold with good form and keep to a two to

three minute rest duration it is only

after you have finished training for

static skills do you then end off your

training with basic movements like pull

ups dips inverted rolls and push-ups

when it comes to basic movements after

static training you need to separate

your movements into two categories

repetitions for strength and repetitions

for hypertrophy when it comes to

wrapping out a movement for strength

your focus should be on clean quality

reps if the quality of your reps is

compromised that should Mark the end of

the set for pull-ups this can be pulling

your chest to the bar with minimal

keeping for dips this can be lowering

yourself to a 90 degree position before

extending your arms fully back up if you

cannot do chest to Bar pull-ups you can

do chin over bar pull-ups but focus on

isometric holds this is a variation

where you have to hold a certain

position of the pull up between 1 and 3

seconds you can start with a dead hang

for 3 seconds pull your chin Over the

Bar and hold for another 3 seconds

before you repeat the process you can

also do slow and controlled reps this is

a slightly easier variation of isometric

holds that can help greatly if you are

already fatigued from your static

training if pull-ups or dips are a

struggle for your level you may want to

switch to doing easier variations of

both like the inverted rolls and the

regular push-ups for repetitions

involving strength your rest time should

be kept to a minimum of three to five

minutes keep in mind that quality reps

is more important than quantity so rest

for a longer period of time if your body

is unable to keep up with the quality

that is needed for the set for more

information regarding training sets and

programs in calisthenics that will build

you strength feel free to check out my

eBooks on training programs that will

help you build a strong foundation for

calisthenics skills training you can

also check out ways in which I adjusted

my training specifically for building

muscle with just my body weight the

links to these two ebooks will be placed

in the description below so feel free to

check them out for repetitions involving

muscle growth muscular endurance plays

an important factor for such sets you

will want to focus more towards quantity

than quality hitting a high volume of

reps in each set matters most training

to failure in every single set is one of

the most efficient ways to create

hypertrophy in this case when it comes

to push you can speed up your tricep

growth by doing dips or push-ups without

locking up this puts your triceps under

a lot of tension and can accelerate

muscle growth to a large extent for

repetitions involving hypertrophy your

goal should be to hit between 5 and 10

sets of a high volume of reps and your

rest time should be kept to 3 minutes at

most pull-ups and dips mainly hit the

arms chest and back so to isolate your

shoulders for hypertrophy you can

consider bent arm options like the pipe

push-ups with a similar training logic

to pull ups and dips it is recommended

to train your push and pull muscles at

least twice a day for the most effective

growth it is also key to give your body

at least one full day of rest after you

have trained for a static skill on the

previous day for example if you will be

training for pools on day one where you

start off with static skills like the

front lever by holding the advanced

stuck front lever with or without bends

and you end off with basic pulling

movements for strength and hypertrophy

like regular pull-ups and inverted rolls

you will want to give yourself at least

one full day of rest on the next day

before you start training again if it is

a rest day and you feel like training

you can use that day to train Lakes

you can choose to then train for a push

skill on the third day like planche

holds with bands and planche limbs

followed by dips and push-ups you need

to follow this up with another day of

rest on day 4 before you continue to

train either push or pull again

if your goal is not static skills but

purely muscle hypertrophy your training

routine can be programmed differently

hypertrophic training can be done up to

five times a week with at least one day

of rest split between days of training

you can choose to train for a high

volume of pools on day one followed by

push on day two a day of rest on day

three pulls on day 4 push on day 5

followed by two days of rest or one day

of rest with another full day of

training you can also train both push

and pull on both days but do what you

are weaker in first if your pools are

stronger do your push routine first and

if your post is stronger do your pull

routine first if you do decide to train

for both push and pull on the same day

you will be able to give yourself up to

3 days of rest for optimal recovery

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thank you