How to progress with Weighted Calisthenics???
Summary
TLDRIn this fitness-focused video, the presenter advocates for 'step loading' in calisthenics and weight training to build strength effectively. The method involves consistently lifting the same weight until it becomes easy, then increasing it significantly. This approach fosters patience, ensures safety, and allows for noticeable progress without the frustration of frequent failure. The video also suggests incorporating active rest weeks and varying exercise routines to maintain momentum and recovery.
Takeaways
- ποΈββοΈ Progress in weight training should be gradual and consistent, aiming for a 2.5% increase per week.
- π The concept of 'step loading' is introduced, which involves staying with the same weight until it becomes easy, then increasing the weight significantly.
- π« It's acknowledged that you can't lift more every week due to the natural limitations of strength adaptation.
- π§ Patience is key in strength training; progress is made by consistently lifting the same weight until it's no longer challenging.
- π‘ The speaker suggests varying sets and reps to keep the training interesting while maintaining the same weight.
- π Once a weight becomes easy, it's a clear sign of progress and an opportunity to increase the weight in your training.
- π Step loading is safe and reduces the risk of injury by not constantly pushing to high intensities.
- π The speaker recommends training the same movement pattern twice a week to allow for adequate recovery and increased volume.
- π§ββοΈ Active rest weeks, where volume is reduced to two sets per exercise, are suggested to promote recovery and prevent overtraining.
- π For those seeking specific guidance on calisthenics exercises like the front lever or handstand push-up, the speaker provides a link to tutorials in the video description.
Q & A
What is the main focus of the video?
-The main focus of the video is to explain how to progress in weight training, calisthenics, and strength training by using the step loading method.
What is the step loading method?
-Step loading is a training principle where you stay with the same weight for a longer period of time until it becomes easy, then you make a bigger increase in weight.
Why is it important to not increase weight every week?
-Increasing weight every week is not always feasible because strength adaptation doesn't happen that fast, and it can lead to frustration and potential injuries.
What is the advantage of step loading over constant incremental weight increases?
-Step loading allows for a clear sense of accomplishment and progress, as it ensures the weight is no longer challenging before increasing it, making the training sustainable and safe.
How often should one increase the weight when using step loading?
-The weight increase should be made when the current weight becomes easy to handle, which could take anywhere from a few weeks to a month or more.
What is the role of patience in the step loading method?
-Patience is crucial in step loading as it requires staying with the same weight until it is no longer challenging, which can take time and requires avoiding the urge to increase weight too quickly.
How does the step loading method contribute to injury prevention?
-Step loading contributes to injury prevention by not constantly pushing high intensity, allowing the body to adapt and recover properly before increasing the load.
What is an active rest week as mentioned in the video?
-An active rest week is a period where the volume of training is reduced, typically by doing only two sets per exercise, allowing for recovery and preparation for the next heavy training week.
How often should one take an active rest week?
-The frequency of taking an active rest week can vary, but it is suggested to take one every four to five weeks to ensure adequate recovery.
What is the recommendation for calisthenic exercises progression?
-For calisthenic exercises, the recommendation is to stick with the same progression until it becomes easier, then increase the intensity by either going for a more difficult variation or adding more weight.
What additional resources are offered for those interested in specific routines or tutorials?
-The video description provides a link to tutorials and routines for those interested in specific guidance, including how-to videos and routines for achieving certain calisthenic goals.
Outlines
ποΈββοΈ Progressive Calisthenics Strength Training
The speaker introduces a method for progressing in calisthenics and weight training, emphasizing the importance of patience and consistency over rapid, unsustainable progress. The concept of 'step loading' is presented, which involves staying with the same weight until it becomes easy, then making a significant increase. This approach is contrasted with the common but less effective strategy of attempting to lift more weight every week, which can lead to frustration and injury. The speaker suggests that by sticking with a weight until it's no longer challenging, one can gain a clear sense of accomplishment and progress safely. An example is given where a person might start with 20 kg for pull-ups and gradually increase the number of sets or reps until the weight feels easy, then increase to a higher weight. The speaker also discusses the value of active rest weeks, where the volume of training is reduced to allow for recovery and sustained progress.
π Access to Calisthenics Tutorials and Routines
In the second paragraph, the speaker offers additional resources for those interested in calisthenics, such as tutorials and specific routines to achieve advanced skills like the muscle-up or handstand push-up. The speaker encourages viewers to click on the link provided in the video description to access these tutorials, which include how-to videos and routines designed to guide individuals towards their calisthenics goals. The speaker emphasizes the importance of consistency in training and provides reassurance that with dedication and the right guidance, viewers can achieve impressive results.
Mindmap
Keywords
π‘Calisthenics
π‘Progression
π‘Step Loading
π‘Strength Adaptation
π‘Sets and Reps
π‘Active Rest Week
π‘Volume
π‘Injury Prevention
π‘Consistency
π‘Variation
Highlights
Progressing in weight training involves a gradual increase in weight, aiming for a 2.5% increase every week.
The importance of strength adaptation and its slower pace compared to the desire to lift more weight each week.
Introduction of 'step loading' as an effective principle for weight progression.
Staying with the same weight until it becomes easy, then making a significant increase.
The simplicity and effectiveness of step loading in building true strength.
The psychological aspect of step loading, weeding out the impatient and focusing on long-term progress.
An example of how to apply step loading with pull-ups, starting with a challenging weight and adjusting sets and reps.
The concept of feeling a clear sense of accomplishment when the previously challenging weight becomes easy.
The safety aspect of step loading in preventing injuries by not always pushing to high intensity.
The recommendation to train the same movement pattern twice a week for optimal recovery and progression.
The strategy of taking an active rest week every four to five weeks to maintain progress without overtraining.
The simplicity of step loading and its effectiveness in calisthenics exercises.
The advice to increase intensity by either adding more weight or moving to a more challenging variation of an exercise.
The availability of tutorials for specific routines and guidance towards achieving advanced calisthenics skills.
Emphasis on consistency and the importance of following a routine for achieving amazing results.
Transcripts
what's up champions welcome to another
video so in this video I want to explain
how to progress from week to week when
it comes to weight that calisthenics and
also the usual calisthenics so basically
what everybody's trying to do is kind of
lift a little bit more weight every week
so going for 2.5 increase every week
trying to lift more every week but we
all know you can't lift more every week
and tell because every otherwise
everybody would be freakishly strong but
the strength adaptation doesn't happen
so fast so basically what I encourage
you to try is step loading it's a very
simple principle but works like a charm
so basically to summarize it it's kind
of it's staying with the same weight for
a longer period of time
until it's not challenging anymore kind
of becomes easy and then you make a
bigger increase in weight so know this
sounds a bit boring why do I have to
live the same weight over and over again
yes if you truly want to be strong yes
this is a very simple principle and also
it weeds out the impatient people that's
what pilots are doing said and I
completely agree with that assessment
because going for that true strength
achieving something of true significance
is gonna take a longer time and if you
use this principle at just a very very
sustainable way of making progress
without worrying so much every week
about how much weight you're gonna lift
so basically let's say you can do
pull-ups with about 20 kgs you can do
five sets of five is like it's like very
difficult that's a very difficult
session so in that case you're working
with 20 kgs maybe you go for five sets
of five maybe go for six sets of four
maybe do eight sets of three so here you
can basically play a play around with
the variables but you're lifting the
same amount of weight every week until
it starts becoming easy and will become
easy and that's the true kind of nice
part about strength training and you can
clearly see that you've made good
progress because this weight used to be
extremely difficult and now five sets of
five it is becoming easy like maybe it
was three weeks maybe it was four weeks
five weeks but it will become easy and
then you can make a bigger increase in
weight and it's that clear sense of
accomplishment which I really like so
maybe you used to work with 40 kgs but
now 40 kgs is no longer challenging and
you can step it up you can go with 50
kgs and that sounds like something oh
but it says it's truly that simple yes
that's the beautiful parlor because
everybody tries to go all that so let's
go for 60 kgs today try a 1 rep max oh
it doesn't doesn't didn't work out all
this try 50 oppa today no today I can
only work with 30 and then the next
training session you tried to lift more
and then you realize oh I can't you
know so it's very it can be very
frustrating while if you work with the
same weight you're gonna have a very
clear sense of okay this used to be very
difficult now it's easy and it's very
simple it's also very safe regarding the
injuries because you're not working on
such high intensity always and from time
to time that's also a very important
part of strength training it should feel
easy it shouldn't always feel extremely
difficult that's very important parts
good everybody loves to push themselves
I also in that category I love to train
hard you know but you don't always go
full-on balls out hard for a training
session till I die
that's not that's far from the best way
of progressing so that's why when you
stay with it with the way to make sure
that actually does become easy so it
actually is no longer challenging and
then you're gonna be able to make a
bigger increase in weight and just and
then that way it's gonna be challenging
in the beginning and then again it
starts to feel a bit easier and then you
progress like that I would usually train
the same movement pattern about two
times per week so let's say didn't wait
the pause would be about two times per
week cuz then you can afford to do a bit
more sense because you have two days to
recover so you can put in a bit more
sets and also some sets for an accessory
exercise perhaps so it works like a
charm and from time to time simply take
an active rest week if you're feeling
like it's getting a bit tricky so maybe
something everything every four weeks
every five weeks I will take an active
rest week which basically means I only
do two sets per exercise so usually have
three exercises in my training session
something like the weight to pull up so
for the cope when pulling there's
something like horizontal plane pulling
so either the front lever pull up or
it's the row and then I usually finish
with something for the bicep or even
something accessory for the back so
maybe something like the arching active
hang for example but on the active rest
week I only do two sets for exercise so
as simple as that so I only do two sets
of weight the chin-ups two sets of rows
two sets of something for the bicep or
something
for the back so that's basically it so
let me keep it the two sets two
altogether that six sets in a training
session and that's my active rest week
so I still lift heavy but because the
volume is lower down you're able to
recover and the next week you're able to
go heavy so that's that's basically it
yeah that's basically all I had to say
so yeah this is a very simple principle
but it works use the same amount of
weight be patient
stick with that play around a little bit
with a variable so with the sets and the
reps until the weight is actually no
longer challenging and then you make a
bigger increase in weight so that's all
there is and when it comes to other
calisthenic exercises stick with the
same progression until it starts
becoming easier then it should be easy
for a while maybe for a week it feels
fairly easy and then you make an
increase in intensity so either go with
a more difficult variation of the
exercise or try to put more weight there
so yeah basically go with a more
demanding variation of the exercise and
yeah that would be it for this video I
hope you enjoyed it I hope you learned
something this is very simple stuff but
it works like a charm if you want some
some tutorials if you want some specific
routines some guidance towards achieving
something like the warranty enough or
the handstand push-up then click the
link right here in the video description
and check out some of my tutorials so
I've created about I think it's eight
tutorials you have the how-to videos you
have the routines right there so in case
you simply got to follow and be
consistent and you'll have amazing
results so if it sounds interesting
check out click the link here in the
video description and I'll see you guys
there
thank you so much for a time Wow
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