Do This to Build Muscle with Calisthenics + Beginner Workout Plan

Summary

In this informative video, Michael from Calisthenics Family debunks the myth that calisthenics can't build muscle. He outlines the process of muscle hypertrophy and offers various calisthenics techniques to achieve progressive overload, including increasing reps, sets, incorporating isometric holds, and modifying exercises for intensity. He also presents a 4-5 day workout plan for optimal muscle growth, emphasizing the importance of rest and twice-weekly training. The video concludes with a promotion of the Calisthenics Family workout app and a giveaway of calisthenics rings to enhance muscle training.

Takeaways

• 😀 Calisthenics is often misunderstood as only suitable for learning skills like handstands or human flags, and not for building muscle.
• 🏋️‍♂️ The video aims to debunk the myth that calisthenics cannot be used for muscle building and provides a workout plan for those interested.
• 💪 Muscle hypertrophy, or growth, occurs when muscle fibers are subjected to resistance training and progressively overloaded.
• 🔢 Progressive overload in calisthenics can be achieved by increasing reps and sets, using isometric holds, incorporating variations, and decreasing rest time.
• 📈 The optimal rep range for hypertrophy is generally 8 to 12 reps per set, but varying rep ranges can be beneficial for overall muscle development.
• 🕒 Isometric holds, like a tucked frontlever, can increase muscle fiber recruitment and activation by creating extended tension in the muscles.
• 🚴‍♂️ Reducing rest time between sets can lead to greater muscle strain and adaptations, such as increased strength and muscle growth.
• 🔄 The video suggests a variety of calisthenics exercises and progressions to increase exercise intensity and stimulate muscle growth.
• 📆 A 4 to 5 day split routine is recommended for optimal muscle growth, with at least 48 hours of rest between training the same muscle group.
• 📝 The importance of tracking reps and sets is emphasized for consistent progress and muscle growth.
• 🎁 The Calisthenics Family workout app is mentioned as a tool to schedule and track workouts, and there's a giveaway for calisthenics equipment.

Q & A

What is the common misconception about calisthenics athletes mentioned in the video?

The common misconception is that calisthenics athletes are skinny, don't train their legs, and that calisthenics can only be used to learn skills like handstands or human flags, and not for building muscle.

What does the video claim about the ability to build muscle with calisthenics?

The video claims that it is a myth that you can't build muscle with calisthenics, and it aims to explain how to do so.

What is the process of muscle building also known as?

The process of muscle building is also known as hypertrophy.

How does the body respond to resistance training for muscle hypertrophy?

The body responds to resistance training by increasing the size of the muscle fibers, resulting in increased muscle size and strength.

What is progressive overload and how is it facilitated in calisthenics?

Progressive overload is the gradual increase of stress placed upon the body during exercise to cause adaptation in the muscles over time. In calisthenics, it can be facilitated by adding more reps and sets, increasing the intensity of the exercise, incorporating isometric holds, and reducing rest time between sets.

What is the optimal rep range for hypertrophy or muscle growth?

The optimal rep range for hypertrophy or muscle growth is generally considered to be 8 to 12 reps per set.

How can isometric holds help build muscle?

Isometric holds can help build muscle by creating tension in the target muscles for an extended period of time, leading to increased muscle fiber recruitment and activation.

What is the minimum rest time recommended for optimal muscle growth when reducing rest periods between sets?

The script does not specify a minimum rest time, but it suggests that reducing rest time between sets can lead to greater muscle adaptations.

What is the training method that uses reduced rest time between sets to promote muscle growth?

The training method is not explicitly named in the script, but it refers to a style of training that involves doing as many rounds of an exercise as possible within a set time frame.

How can increasing the intensity of an exercise through progressions or variations stimulate muscle growth?

Increasing the intensity of an exercise through progressions or variations makes the exercise harder, placing greater stress on the muscles, which stimulates adaptations and promotes gains in strength and muscle mass.

What is the recommended training frequency for optimal muscle growth according to the video?

The video recommends training your muscles at least twice a week for optimal muscle growth, with at least 48 hours of rest for optimal recovery.

What is the Calisthenics Family workout app and how does it relate to the video's content?

The Calisthenics Family workout app is a tool mentioned in the video where the workout routine shared can be scheduled into a calendar and reps and sets can be tracked, which is crucial for muscle growth.

Outlines

00:00

🏋️‍♂️ Debunking Calisthenics Myths and Muscle Building Techniques

In this paragraph, Michael from Calisthenics Family addresses common misconceptions about calisthenics, such as the belief that it only leads to a skinny physique and is only useful for learning skills like handstands or human flags. He refutes the notion that calisthenics cannot be used for muscle building and promises to provide a detailed explanation and a full workout plan in the Calisthenics Family workout app. The paragraph emphasizes the importance of progressive overload in muscle building, which can be achieved in calisthenics by increasing reps and sets, incorporating isometric holds, and reducing rest time between sets. Michael also mentions the use of exercise variations to increase intensity and stimulate muscle growth.

05:00

📅 Creating an Effective Calisthenics Workout Routine

This paragraph outlines a strategy for creating an effective calisthenics workout routine for muscle growth. It suggests training muscles at least twice a week with a minimum of 48 hours rest for optimal recovery. A 4 to 5 day split routine is proposed, with different exercises targeting various muscle groups each day and a rest day on Sunday. The paragraph also highlights the importance of implementing progressive overload in the routine by varying reps, sets, and exercise intensity over time. Additionally, it mentions the Calisthenics Family workout app as a tool for scheduling and tracking workouts. The paragraph concludes with an announcement of a giveaway for calisthenics family rings, a piece of equipment designed to target muscles in a unique way, and encourages viewers to participate and stay updated with the channel.

Keywords

💡Calisthenics

Calisthenics refers to a form of exercise that typically involves movements using one's body weight to provide resistance, such as push-ups, pull-ups, and squats. In the video, the theme revolves around debunking the myth that calisthenics cannot be used for muscle building, and instead, it presents calisthenics as an effective way to achieve muscle hypertrophy.

💡Muscle Building

Muscle building, also known as muscle hypertrophy, is the process of increasing muscle fiber size to increase strength and muscle mass. The video's main theme is to demonstrate that calisthenics can be a viable method for muscle building, contrary to common misconceptions.

💡Progressive Overload

Progressive overload is a principle in strength training where the intensity of an exercise is gradually increased over time to stimulate muscle growth. The script explains various ways to achieve progressive overload in calisthenics, such as increasing reps, sets, and modifying exercises to increase difficulty.

💡Repetitions (Reps)

Repetitions, or reps, are the number of times an exercise is performed in a set. The video script uses the example of increasing push-up reps from 5 to 10 over five weeks to illustrate the concept of progressive overload in calisthenics.

💡Sets

Sets refer to the grouping of a certain number of repetitions of an exercise. The script mentions doing four sets of pushups as a way to structure a calisthenics workout and progressively increase the volume of training.

💡Hypertrophy

Hypertrophy is a term used to describe the increase in muscle cell size, which is the primary goal of muscle building. The video discusses how calisthenics can be used to achieve hypertrophy through various training techniques.

💡Isometric Holds

Isometric holds involve maintaining a fixed position during an exercise, which increases time under tension and can lead to muscle growth. The script gives the example of holding the bottom position of a pushup for 2 seconds to increase the difficulty and stimulate muscle growth.

💡Time Under Tension

Time under tension refers to the amount of time a muscle is under stress during an exercise. The video emphasizes the importance of time under tension for muscle building, suggesting techniques like isometric holds to increase it.

💡Rest Time

Rest time is the period of rest between sets of an exercise. The script explains that reducing rest time can increase the intensity of a workout, leading to greater muscle stimulation and growth.

💡Exercise Variations

Exercise variations are different ways to perform an exercise, often to increase difficulty or target different muscle groups. The video script provides examples such as diamond pushups and one-arm pushups to illustrate how variations can contribute to progressive overload in calisthenics.

💡Calisthenics Family Workout App

The Calisthenics Family Workout App is a tool mentioned in the script that provides workout routines and helps users track their progress. It serves as a practical resource for those who want to follow the calisthenics muscle-building program presented in the video.

Highlights

Michael from Calisthenics Family addresses common misconceptions about calisthenics athletes being skinny and only training for skill-based exercises.

Explains that calisthenics can indeed be used to build muscle mass, contrary to popular belief.

Introduces a full workout plan for muscle building with calisthenics available in the Calisthenics Family workout app.

Details the process of muscle hypertrophy and the importance of progressive overload in muscle building.

Discusses the alternative methods to increase exercise intensity in calisthenics without weights.

Suggests increasing reps and sets as a method to achieve progressive overload.

Provides an example of a progressive pushup routine to increase muscle size and strength.

Mentions the optimal rep range for hypertrophy and the benefits of varying rep ranges.

Introduces isometric holds as a technique to increase time under tension and stimulate muscle growth.

Recommends incorporating advanced calisthenics movements like tucked front lever for muscle development.

Advises reducing rest time between sets to increase muscle work and stimulate growth.

Describes circuit training as a method to enhance muscle endurance and strength.

Explains how to increase the intensity of calisthenics exercises by progressing to more challenging variations.

Provides a sample 4 to 5 day split routine for full body muscle building with calisthenics.

Stresses the importance of training muscles at least twice a week and having adequate rest for optimal growth.

Promotes the Calisthenics Family workout app for scheduling and tracking workout progress.

Announces a giveaway of calisthenics family rings to encourage muscle building in a different way.

Encourages viewers to participate in the giveaway and stay updated with the channel for the winner announcement.

Transcripts

Bullshit.

Bullshit.

Bullshit.

Watch this video to learn how you can build

What's up, guys

It's Michael here from Calisthenics Family.

In the fitness world,

You hear a lot of people saying

that calisthenics, athletes are skinny, don't train legs,

and it can only be used to learn skills

like a handstand or a human flag.

It is also said that you can't build muscle with calisthenics, but

In this video, I'll explain in detail

And I will also give you a full workout plan that you can start

with to build muscle with calisthenics,

which can be found in our calisthenics family workout app.

So this video is for everyone that wants to build muscle

with calisthenics.

Before I start,

Make sure to watch this video all the way

till the end to discover this

Give this video a thumbs up and subscribe if you haven't yet.

So without further ado, let's get started.

Let's first have a look on how muscle building works,

the process of muscle building is also known as

and this occurs when muscle fibers are subjected

to

during resistance training.

After a certain training stimulus, the body responds

by

the muscle fibers, resulting

in increased muscle size and strength.

This whole process

is facilitated by

of the muscles over time.

This element, progressive overload

can be realized in different ways.

The most common way is by increasing

the weight each time you hit the gym.

But in calisthenics, we generally don't use weights

to increase the intensity of the exercise.

So let's have a look to some alternatives

how we can still activate the process of

The first and most common way

is by adding more reps and sets of the exercise.

For example, you can start by doing

four sets of five pushups in the first week.

Each week you will increase this number

by one repetition until you have realized four

sets of ten repetitions after five weeks of training.

The optimal rep range for hypertrophy or muscle growth

is generally considered to be

8 to 12 reps per set.

However, it's important to note that

using a variety of rep ranges can be beneficial

for overall muscle development and preventing plateaus.

The second way to stimulate progressive overload

is by doing

Let's say you can do pushups

easily for 10 to 12 repetitions.

Then you can use this method to make it harder.

Do this by holding the bottom

position of the pushup for 2 seconds each repetition.

If you can do this for all ten reps,

there will be much more time under tension,

which will put a lot more strain

on your muscles and therefore

Another great way to target the muscles in a different way

is by incorporating

For example, a tucked frontlever.

Isometric

holds can help build muscle by creating tension in the target

muscles for an extended period of time, leading to increased

muscle fiber, recruitment and activation.

For example, with a tucked frontlever

the rear delts and lets will be

the rear delts and lets will be

the rear delts and lets will be

worked as well as a shoulder stabilizers.

worked as well as a shoulder stabilizers.

When it comes to isometric training.

Generally

So for muscle growth you should target

between a minimum of

The fourth way to stimulate progressive overload

is by having less rest time in between your sets.

When you reduce your rest time, your body has less time

to recover between sets of the exercises.

This means that your muscles are required to work harder

in a shorter period of time, leading to

As a result, this will lead to adaptations in your muscles,

such as increased strength and muscle growth.

A common training method that uses

this principle is called

which refers to

For example, do as many rounds of

I always like to end my workouts with this style of training.

It builds muscle, endurance and also gives

one hell of a good pump too.

Another great way to implement progressive overload

in calisthenics is by increasing

the intensity of the exercise.

This method is mostly used

and makes calisthenics

With this method, you make the exercise harder

by doing a progression or variation of the exercise.

For example, with the pushups,

you can modify the intensity by doing

a diamond pushup,

clapping pushups,

or even one arm pushups.

Another example is the pull up.

You can make it harder by doing

wide pull ups,

or archer pull ups.

Or when training the core.

You can start with knee raises

then do a leg raise

until you can do toes to bars.

By implementing these modifications,

you increase the difficulty of the exercise and place greater

stress on the muscles, stimulating adaptations

and promoting gains in strength and muscle mass.

Over time, you can continue this progress

by implementing even more challenging variations

such as muscle ups and handstand push ups.

So now that I have shown different ways

to build muscle with calisthenics,

let me give a simple but effective workout routine

that you can do that involves

all these training principles.

Something that I haven't mentioned yet,

but that's important to know when creating a workout routine

is that it's most effective to train your muscles

at least twice a week for optimal muscle growth.

Also, you want to have at least

48 hours rest for optimal recovery.

So if you want to train, you complete body

and want to build as much muscle as possible,

this would be a very effective

4 to 5 day split routine.

and Sunday is rest.

As you can see from the given exercises,

reps and sets, they are different ways

of progressive overload implemented.

Over time you can

to challenge yourself

and to

All right, guys, there you have it.

A complete guide on how to build muscle with calisthenics.

I hope this video is helpful and that you will use

some of the tips in this video.

Like I mentioned in the beginning of the video,

the routine that I've just shared with you

is accessible in our Calisthenics Family workout app.

You can easily schedule this workout routine

into your calendar and keep track of all reps and sets,

which is crucial for muscle growth.

So if you want to get started with this routine,

Lastly, let's get into this

This week we'll give away

one set of our calisthenics family rings,

which is a great piece of equipment

to target your muscles in a different way to build muscle.

So,

after publishing this video.

The winner will be announced in next week's video.

This is what we gave away in last week's video,

and the winner will appear right here in this screen.

Congrats.

Let us know in the comments

And don't forget to like subscribe

and put your notifications on so

you won't miss the giveaway winner.

Thanks for watching and we'll see you at one of the next videos.

Peace out.