How to Start Calisthenics (Exercises & Program!)

Summary

This video provides a simple yet effective calisthenics workout structure that helps you build muscle and work towards skill development simultaneously. It emphasizes the importance of compound exercises, categorizing movements into pulling, pushing, and leg exercises. The script outlines a progression plan for both skill and strength, with tips on optimal training frequency and structure. It highlights the significance of consistency, balancing static and dynamic exercises, and prioritizing specific skills based on personal goals. The video offers a foundational approach to calisthenics, guiding viewers on how to train efficiently and progressively.

Takeaways

• 💪 Calisthenics focuses on compound exercises, working multiple muscles simultaneously rather than isolating body parts like in bodybuilding.
• 🔄 Exercises are categorized into pulling, pushing, and legs, with pulling and pushing further divided into dynamic and static variations.
• 📅 Each category (pull, push, legs) should be trained twice a week for optimal strength and hypertrophy.
• 🏋️‍♂️ Weekly workout structures can range from 2 full-body sessions to 6 sessions using push, pull, and leg splits.
• 🎯 Skill work should be prioritized at the beginning of workouts when muscles and nervous system are fresh.
• ⚡ Pulling workouts include skill work, diagonal pulling, vertical pulling, horizontal pulling, and endurance segments.
• 🤸 Pushing workouts include balance/stability, skill work, vertical pushing, horizontal pushing, and endurance segments.
• 🦵 Leg workouts consist of heavy weighted squats followed by lighter accessory exercises for explosiveness and weak point training.
• 🔗 Super-setting exercises from different segments can shorten workouts and increase efficiency, especially for endurance focus.
• ⏱️ Consistency and high-intensity sessions are more important than the number of workouts; two focused workouts per week beat six low-effort sessions.
• 🎯 Calisthenics inherently strengthens the core and abs due to the compound nature of most exercises.
• 📈 Beginners can start with general structures and later specialize in endurance, static holds, freestyle, or streetlifting.
• ⚠️ Care should be taken with static progressions like planche to avoid ligament strain; ligaments need more time to strengthen than muscles.

Q & A

Why should calisthenics exercises not be grouped by body parts like bodybuilding exercises?

In calisthenics, exercises are rarely grouped by body parts because most calisthenics movements are compound exercises. This means they work multiple muscle groups at the same time, making the approach more holistic. Grouping exercises by body parts isn't as effective since you engage your entire body with each movement.

What are the main categories for grouping calisthenics exercises?

Calisthenics exercises are typically grouped into three categories: pulling exercises, pushing exercises, and leg exercises. Pulling involves movements like pull-ups and rows, pushing includes exercises like handstand push-ups and dips, and leg exercises focus on squats and other lower body movements.

How does calisthenics help with core development?

Calisthenics is excellent for building core strength because nearly every exercise involves core activation. For example, exercises like push-ups, pull-ups, and muscle-ups require your core to stabilize the body, leading to natural core development over time.

How often should each category of calisthenics exercises be trained for optimal results?

Each category (pulling, pushing, and legs) should ideally be trained twice a week for optimal strength and hypertrophy. Studies suggest that this frequency supports both muscle growth and strength development.

What are the different workout structures one can follow in calisthenics?

There are several training structures depending on how many days per week you want to work out. These include: 2 workouts per week (full-body each session), 3 workouts per week (full body, upper body, and lower body), 4 workouts per week (upper and lower body split), 5 workouts per week (push, pull, legs split), and 6 workouts per week (more specialized split).

Why is it important to start your calisthenics workout with skill work?

Skill work should be prioritized at the start of the workout when your muscles and nervous system are fresh. This ensures that you can perform the most challenging progressions with proper form and maximum strength output, which is crucial for skill development.

What is the purpose of diagonal pulling exercises in a calisthenics workout?

Diagonal pulling exercises, like explosive diagonal pull-ups, focus on strengthening a specific type of explosive strength that is needed in movements like muscle-ups. They help you move around the bar, developing dynamic pulling strength that traditional vertical pull-ups might not target as effectively.

How do static exercises like the front lever and planche contribute to calisthenics training?

Static exercises like the front lever and planche build immense strength and stability. These exercises require you to hold your body in a specific position, engaging various muscle groups simultaneously and contributing to both strength and skill development in calisthenics.

What are some considerations when training legs in calisthenics?

Leg training in calisthenics often includes weighted exercises like squats to build strength. Although leg training may not seem as exciting for skill development, it is important for overall athleticism. Many calisthenics athletes use weighted squats, pistol squats, and step-ups to build the required leg strength and explosiveness.

How can you combine different exercises to make the most of a limited workout time?

To save time and increase intensity, you can super-set exercises. For example, combining a vertical pulling exercise with a vertical pushing exercise, or a horizontal pulling exercise with a horizontal pushing exercise. Super-setting helps maximize the efficiency of your workout while maintaining high energy output.