The Hidden (But Obvious) Problem with Calisthenics Progressions

Summary

This video explores a common reason people get stuck and demotivated in calisthenics: overly large jumps between progressions. Unlike weight training, where progress can be measured in small, incremental increases, bodyweight training often relies on a few big milestones that make progress feel slow or invisible. The speaker explains how this leads people to think something is wrong with them, when in reality the progression system needs refinement. By adding more intermediate, measurable steps—through reps, tempo, negatives, assistance, leverage changes, or added weight—trainees can better track progress, stay motivated, and move steadily toward their goal exercises.

Takeaways

• 😀 Progression in calisthenics can be frustrating, especially when you hit plateaus, but it's a natural part of the journey.
• 😀 Calisthenics relies on progressions, where you gradually move from easier to harder exercises (e.g., knee push-ups to full push-ups).
• 😀 People often get stuck when transitioning to the next progression, thinking they aren't 'built' for it, leading to demotivation.
• 😀 Weightlifting uses a double progression system, where you increase both the reps and the weight lifted, which can inspire a similar approach for calisthenics.
• 😀 The problem in calisthenics is that the progression jumps can be too big, making it harder to measure or quantify improvement.
• 😀 To avoid plateaus, consider adding more incremental steps in progressions, such as negative push-ups or other variations between exercises.
• 😀 Reps alone aren’t always enough to move forward in bodyweight training; increasing volume or adding assists (e.g., weights or bands) can help.
• 😀 Tracking your progress with video recordings can give you a clearer view of your improvement, even if you’re stuck at the same rep count.
• 😀 When struggling with a certain progression, don't be afraid to return to weighted versions of exercises, as this can help build strength for harder variations.
• 😀 Adding more progressions in between exercises (e.g., more steps before advanced movements like a one-arm pull-up) helps make progress feel more attainable.
• 😀 Fitness journeys are unique, and small wins are often overlooked; paying attention to the incremental improvements can help keep you motivated.

Q & A

What is the fundamental issue the speaker identifies with calisthenics progressions?

The speaker identifies that many people get stuck in their calisthenics progressions, particularly when transitioning between variations of an exercise, like from knee push-ups to full push-ups. The issue stems from a lack of incremental progressions, making it harder for individuals to measure and feel their improvement.

How does the concept of 'double progression' in weightlifting relate to calisthenics?

In weightlifting, 'double progression' involves increasing both the weight lifted and the number of repetitions performed. Similarly, in calisthenics, you can progress by increasing reps in easier variations (like knee push-ups) or by transitioning to harder variations (like full push-ups), although the jumps can feel more substantial in bodyweight training due to the lack of small weight increments.

What causes people to feel demotivated in their calisthenics journey?

People often feel demotivated when they encounter a plateau or cannot progress to the next exercise variation. For instance, after doing knee push-ups, many are frustrated because they can't yet do full push-ups, and this lack of visible progress leads to feelings of inadequacy.

What is suggested as a potential solution to overcome the issue of getting stuck in progressions?

The speaker suggests adding more intermediate progressions between the existing ones. This would create smaller, more manageable steps, making it easier to track progress and build strength gradually, rather than making a giant leap from one variation to another.

Why do people often fail to transition from knee push-ups to full push-ups?

The difficulty arises because there is a significant difference in the amount of body weight being lifted between knee push-ups and full push-ups, which can be a jump of 30% or more. This makes the progression from knee push-ups to full push-ups more challenging than it may seem, leading to frustration.

How can adding more steps in calisthenics progressions improve the process?

By adding more incremental progressions, individuals will have clearer, smaller goals to work towards, making the journey to harder variations more achievable. This also helps individuals feel less stuck, as they can see measurable progress and take satisfaction in achieving each step along the way.

What is the role of volume in calisthenics progressions?

Volume can be used as a workaround to progress when there are not enough intermediate steps. By performing a higher number of repetitions, you can build strength and endurance. However, while this works, it's not always the most efficient way to progress and can leave people feeling like they're plateauing.

Why do certain exercises, like the one-arm pull-up, feel like a 'goal exercise'?

Exercises like the one-arm pull-up are seen as a major milestone in calisthenics, so there's a tendency to treat them as the ultimate goal. This mindset can cause people to feel as if all progress before reaching these 'goal exercises' is less meaningful, even though it is still crucial for building strength and technique.

How can measuring progress through video help someone who's stuck in their routine?

By recording their workouts and comparing them over time, individuals can visually track improvements in mobility, stability, and strength, even if the number of reps hasn't increased. This can provide valuable insight and boost motivation by showing progress that might not be immediately obvious during the workouts.

What is one suggested way to add weight to calisthenics exercises, and how does it help?

One way to add weight is by using a weighted vest or backpack, or even water bottles. This approach helps in progressing toward harder variations like the one-arm pull-up by increasing resistance and helping individuals build the necessary strength to complete more challenging movements.