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If you are a calisthenics beginner or advanced, this FitnessFAQs tutorial is a must watch. When it comes to bodyweight training there are a handful of fundamental strength training principles. If followed consistently, progress and results are going to be much faster.
The following 10 Rules of Calisthenics must be followed by men, women, those over 50 and everyone else in between. Regardless if the goal is building mass, size or strength, successful training at home requires:
1 – No Kipping
When doing pull-ups or muscle ups strict form is a must without momentum, definitely no swinging around!
2 – Compound Exercises
Push-ups and dips are examples of compound movements training large muscle groups, they should be a mainstay.
3 – Range of Motion
Taking joints through their full range of motion is a must for mobility, strength and training longevity.
4 – Isometrics
Understand the impact static hold duration has on program design. Shorter duration holds require more sets, Longer duration holds require less sets as there is an inverse relationship between volume and intensity.
5 – Volume for Muscle
When it comes to building muscle without weights by bodyweight, a large volume of work is integral.
6 – Intensity for Strength
Building strength and developing the nervous system requires low reps and high systemic stress.
7 – Rest Periods
For compound training rest 3-5 minutes and isolation training rest 1-3 minutes.
8 – Stop Testing Strength
Most calisthenics beginners make the mistake of trying moves which are impossible for productive training. Choose a sensible progression and be patient.
9 – Scapula Stability
A strong scapula and rotator cuff improves calisthenics performance and prevents injury.
10 – Leg Day
Those doing bodyweight training at home or calisthenics at the gym should not skip legs. Use what you have available be it weights or no equipment options.
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10:15 the good ol bar-to-bar lift
After going to the gym for years and getting shredded, I took a break in 2021.
5 months ago I started up again, this time trying out calisthenics.
The hype is legit. Although (obviously) I don’t look shredded, I feel so much stronger compared to when i would worship the gym.
Im using kiping to start the muscle up, i pretend to take away most of the kiping as i progress
About kipping, gymnasts often train for hard movements by dynamically holding the position until they have strength to hold it statically. As long as it's done with intent and progressive overload, there's no need to limit yourself to strict form full reps.
WHERE IS THE BACKROUND MUSIC FROM?!
THANKS BRO. I AM FORTY FOUR. JUST NOW I HAVE STARTED TO GET MY BODY IN TOWARDS RIGHT BMI. I USE YOUR VIDEOS TO GET MY SCHEDULE FOR YEARS TO COME. YOU HAVE CHANGED MY LIFE FOR SURE.
So even if I just want to focus on calisthenics I should use weighted workouts for my legs in order to keep them matching my bodies strength? I guess that makes sense since legs are literally designed to hold your weight all day so body weight exercises wouldn't be as useful for them
My rest time between sets is usually around 6-8 weeks
How do I get stronger push-ups without adding weight? I can easily do 20+ without feeling anything but I can’t really make it more intense because I don’t have weight to add and I also want to train compound strength while I’m traveling.
The most important is #1. But you missed other major points. REST ENOUGH. Feel what is the limit where your body wants to go and do not overpressure when you are at beginner stages. Everyone is different and all of us have different background. We should slowly build first core and fix assymetry in our bodies. It is okay if core building will take 1 2 or even 3 years. For young boy 16yo it is okay probably to advanvce fast. But if you are 30,40+, – listen to your body. After that and only after that extras should be added. And the last MAJOR point which you missed, – STRETCH and MASSAGE! I was skeptical about massagers. But get the massager. Cheap massager won't do great job. It should cost at least $150. I bought one open box for $100. Don't do just calisthenics. Do run. Do rowing. Do walk. Balance your life. Extra advice, – don't forget about Hammam sauna's. Get cheap one on aliexpress and put anywhere is suitable, – balcony, garage, outdoor.
For kipping, the lack of carry over is somewhat irrelevant. What matters more I think, is that kipping is a great way to give yourself rotator cuff damage, potentially permanently.
I disagree with your take on range of motion though. While best practice is to use full range of motion when you can, not everyone can. A better way of talking about it is as an ideal to be worked towards. If you have a disability that prevents you from using your full range, or if you just don't have the strength to do full range, for many movements it's something you can build up to using a smaller range of motion that you expand over time. Though I'd also say that using easier variations that do incorporate the full range of motion is better where applicable.
MO and MO EDITS. So another disagreement as it comes to hypertrophy. This one is much more of a grey area, but it really depends on the kind of hypertrophy you're looking for. High rep ranges will tend towards sarcoplasmic hypertrophy, allowing for more muscle glycogen uptake, and better endurance. However, high intensity low rep ranges will encourage more myofibrillar adaptions for more actual muscle fiber. This is most pronounced with non calisthenics, and bodyweight exercises come with their own challenges involving safety and form at low rep ranges, so they definitely should skew higher than 6. Personally, I think 12 or so is the sweet spot for reps in a set that can be performed with good form for maximum safe hypertrophy.
I don't understand what means reps… For building muscle volume, what is best then? Few times many repetitions, or many times in one whole round?
I’m not one for clickbait titles but this one drew me for some reasons. I watched it and have found the title was true. I’m happy I watched
Question: isn’t it bad for your joints (elbows or knees) to lock your elbows out at full length like this guy? It doesn’t look very natural. I usually try and just do the exercise until there is BARELY a bend in the joints. The little extra bit doesn’t seem significant enough to risk Injury
"Kiss". I think it's genius! Accepted and (will be) applied even out of training.
Great Video
good advice
I find when I get better at Calisthenics, I get better as a Cyclist.
Immediately stopped watching after your shit take on point 1.
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what city has all these nice ass bar set ups
How bout a pause at the bottom till momentum is dissipated
Hello do you have a video with exercises for the scapulas?
Great statement: Partial movements mean partial results. How true.
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Yes bro but I'm fat
whats the move at @11:05–11:15 called
full range of motion is not necessary.
as long as you don't perform a dangerous movement and/or claim to perform it with full rom there is no problem with partials
But your legs are so small are there no leg calisthenics workouts?
Awesome video
Whoa! Highly fit individual.
Thanks for your inspiring words. 💪🏾
Thank you
for someone who suffers from scapula dislocation, i strongly advice to strengthen it.
KISSch – Keep it simple schtupid.
Yo, push ups hurt my shoulder real bad, incline dumbell press is prefect for me
While this is a calisthenics vid., it's coming across as small-minded to speak of "extra motion" in such terms. Yes, you should (and have) specified that you're focus is the exercise, but one of the most basic "points" of exercise is to maintain USE of your body, right? We all use our bodies in varying ways, and we can't and won't always be focused on these things. Therefore, varying movements at times should also be implemented.
I agree u need best range of motion for hypertrophy and that’s good. I think you misspoke on shorter ranges of motion though, which can have good benefits like with pump training promoting angiogenesis