How to progress with Weighted Calisthenics???

Summary

In 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

• 🏋️‍♂️ Progress in weight training should be gradual and consistent, aiming for a 2.5% increase per week.
• 🔄 The concept of 'step loading' is introduced, which involves staying with the same weight until it becomes easy, then increasing the weight significantly.
• 🚫 It's acknowledged that you can't lift more every week due to the natural limitations of strength adaptation.
• 🧠 Patience is key in strength training; progress is made by consistently lifting the same weight until it's no longer challenging.
• 💡 The speaker suggests varying sets and reps to keep the training interesting while maintaining the same weight.
• 📈 Once a weight becomes easy, it's a clear sign of progress and an opportunity to increase the weight in your training.
• 🔐 Step loading is safe and reduces the risk of injury by not constantly pushing to high intensities.
• 🔄 The speaker recommends training the same movement pattern twice a week to allow for adequate recovery and increased volume.
• 🧘‍♂️ Active rest weeks, where volume is reduced to two sets per exercise, are suggested to promote recovery and prevent overtraining.
• 🔗 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.