Rare: If You Want To Start Using Calisthenics To Build Muscle GTFIH!!

[LIL666SHEEZY]

Dude I'm listening. Calisthenics has become a major part of my life. I love it. Your words don't fall on deaf ears brah.

this

[Benny90]

i tried calisthenics after workout,for fun

look at me in photo

[xCody]

EDIT: In on calisthenics crew. I've been doing this stuff for almost a year now. Starting to get into more pyramid/super-set stuff now. Will try the 1-10-1 pyramid soon and report back.

Also, if you can, I highly recommend investing in rings. The amount of stuff you can do on those is almost endless and they help build a lot of control from having to constantly stabilize yourself. Also, it's more comfortable to work stuff like levers on those.

EDIT 2: more videos

[FitFor75th]

My new routine consists of combining supersets with pyramids. I train every day; upper body with cardio on day A, then lower body with core isometrics on day B. Repeat.

My current peak is 6 - I started over from 2 once I implemented cardio. Here's an example (no rest anywhere unless I have to catch my breath):

1 PullUp / 2 Close (PushUps)
2 ChinUps / 4 Wide
3 Neutrals / 6 Normal
4 PullUps / 8 Close
5 ChinUps / 10 Wide
6 Neutrals / 12 Normal
5 PullUps / 10 Close
4 ChinUps / 8 Wide
3 Neutrals / 6 Normal
2 PullUps / 4 Close
1 Chinups / 2 Wide

Followed by either a jog, sprints or a run.

On B days I might do something like:

2 V Ups / 3 Lunges
4 Bicycle Kicks / 6 Calf Raises
6 Crunches / 9 Squats
8 V Ups / 12 Lunges
10 Kicks / 15 Raises
12 Crunches / 18 Squats
10 V Ups / 15 Lunges
8 Kicks / 12 Raises
6 Crunches / 9 Squats
4 V Ups / 6 Lunges
2 Kicks / 3 Raises

Followed by various core holds.

[Mr.Serpent]

This definitely needs to be a crew, where the hell is ROB at?

I had my second calisthenics work out today. The pain I've had in my back for the last few weeks is starting to go away, which is great even by itself.

Bought some push up stands and used them today, great stuff, also used them to hold myself up in a quarter planche position. Horizontal, but with my legs tucked into my chest, I'm finding it difficult but I'm sure I'll see results soon. Planche and hand stands are my main goal right now.

[matt7]

in. my gym membership ran out and i dont have any money.

[xCody]

This definitely needs to be a crew, where the hell is ROB at?

I had my second calisthenics work out today. The pain I've had in my back for the last few weeks is starting to go away, which is great even by itself.

Bought some push up stands and used them today, great stuff, also used them to hold myself up in a quarter planche position. Horizontal, but with my legs tucked into my chest, I'm finding it difficult but I'm sure I'll see results soon. Planche and hand stands are my main goal right now.

dem push up bars are great. I'm thinking about getting some real parallettes soon, though. Anyways, for tucked planche, just keep holding yourself off the ground until you get stronger at it. Once you can hold it for like 20-30 seconds, try to start raising your lower back up. MAKE SURE YOUR ARMS ARE LOCKED OUTTTTTTTTT

And for the handstands, what really helped/helps me is kick up to the wall, then push off and balance. Once you get that down for at least 10 seconds, start working on kicking up to one freestanding. Also, practice the frog stand too for more balance.

[Mr.Serpent]

dem push up bars are great. I'm thinking about getting some real parallettes soon, though. Anyways, for tucked planche, just keep holding yourself off the ground until you get stronger at it. Once you can hold it for like 20-30 seconds, try to start raising your lower back up. MAKE SURE YOUR ARMS ARE LOCKED OUTTTTTTTTT

And for the handstands, what really helped/helps me is kick up to the wall, then push off and balance. Once you get that down for at least 10 seconds, start working on kicking up to one freestanding. Also, practice the frog stand too for more balance.

Age: 16

That's not a diss. Damn son, I wish I had started doing this stuff at your age. Thanks for the advice man, repped and yeah I think I might invest in some parallettes when I start seeing results, they look great.

[Benny90]

Look at him: FRANK MEDRANO on youtube

[Realomegablaze]

Sup guys. Good to see that this thread is still alive (=

[Realomegablaze]

no sit ups?

No sit ups.. Good way to burn sugar(Latic Acid) and fuck up your spine in the process..

[xCody]

No sit ups.. Good way to burn sugar(Latic Acid) and fuck up your spine in the process..

Lol, sit ups are lame. Hanging leg raises, dragon flags, and levers are better.

EDIT: I wish more people talked about calisthenics/gymnastic stuff. It's more fun when people share videos, advice, and workouts rather than doing it all by yourself. bodybuilding.com probably isn't the best place to talk about this stuff, and all of the other forums are dead.

[CCAurora]

I spent the summer doing body weight exercises instead of lifting and I look about as good now as when I was lifting heavy... muscle meory plays a huge role because I already slabbed on lots of muscle fibers from years of heavy lifting... I can now re-activate those fibers while focusing on workouts that burn more fat and work my core better... feelsgoodman

[DnkyKng]

probably made some good points but i cant take anybody with an eyebrow piercing seriously, sorry OP

[Realomegablaze]

Lol, sit ups are lame. Hanging leg raises, dragon flags, and levers are better.

EDIT: I wish more people talked about calisthenics/gymnastic stuff. It's more fun when people share videos, advice, and workouts rather than doing it all by yourself. bodybuilding.com probably isn't the best place to talk about this stuff, and all of the other forums are dead.

Very true. dragon flags are king..

Also, since I've been back i see alot more positive comments. People are actually trying. Not that many people are committed though = /

[Realomegablaze]

probably made some good points but i cant take anybody with an eyebrow piercing seriously, sorry OP

5'7 17.

You only have one more year to grow taller. I feel your pain.

[LIL666SHEEZY]

Very true. dragon flags are king..

Also, since I've been back i see alot more positive comments. People are actually trying. Not that many people are committed though = /

do u get sore after your workouts, i had been the first 2 weeks, but im not getting as sore now

[Realomegablaze]

I spent the summer doing body weight exercises instead of lifting and I look about as good now as when I was lifting heavy... muscle meory plays a huge role because I already slabbed on lots of muscle fibers from years of heavy lifting... I can now re-activate those fibers while focusing on workouts that burn more fat and work my core better... feelsgoodman

Good stuff broseph.

[AntiGlobalist]

I like to add in a mostly bodyweight circuit to the end of my lifting workouts.

Kills two birds with one stone, gives more endurance/high rep work to muscle groups and also is great cardio.

My favorite is:

Sprint 60 seconds, walk 90, repeat 5x
Circuit of 15 pushups, 15 bodyweight squats, 5 pullups repeat 10x
Sprint 60 seconds, walk 90 repeat 5x

Amazing total body cardio.

[Realomegablaze]

do u get sore after your workouts, i had been the first 2 weeks, but im not getting as sore now

Depends on the routine. If you get sore the VERY next day, 1 of 2 things. You over trained or you haven't been working that muscle efficiently or often.

This isn't like weights were you keep can do a set number. It's all about PROGRESSION. (You ARE the weight.)

You have to up the number of reps(medium), switch the grip of the move(easiest-recommended), or advance to a advanced move and use the same routine(hardest). Your call sir.

[LiquidSword]

Why no situps? Seems like the other exercises you posted are for the hip flexors...

[Realomegablaze]

I like to add in a mostly bodyweight circuit to the end of my lifting workouts.

Kills two birds with one stone, gives more endurance/high rep work to muscle groups and also is great cardio.

My favorite is:

Sprint 60 seconds, walk 90, repeat 5x
Circuit of 15 pushups, 15 bodyweight squats, 5 pullups repeat 10x
Sprint 60 seconds, walk 90 repeat 5x

Amazing total body cardio.

Definitely. Consistent movement is KEY!

[LIL666SHEEZY]

Depends on the routine. If you get sore the VERY next day, 1 of 2 things. You over trained or you haven't been working that muscle efficiently or often.

This isn't like weights were you keep can do a set number. It's all about PROGRESSION. (You ARE the weight.)

You have to up the number of reps(medium), switch the grip of the move(easiest-recommended), or advance to a advanced move and use the same routine(hardest). Your call sir.

true i did about 45 minutes of pushups yesterday , did pyramid sets until i was failing on 4 on the come up then switched over to just like normal sets and didnt wake up sore.

i was thinking its because my body is used to doing like 5-6 reps of heavy weight rather then high numbers of reps like that

chest pump was insane to

[xCody]

Why no situps? Seems like the other exercises you posted are for the hip flexors...

Try 'em out and see for yourself. Can you even do those exercises with perfect form for reps?

Also, core strength is all about no momentum. About 99% of the people who do sit-ups are barely using any strength. If you're gonna do sit-ups, do them suuuuuper slow, like 30 seconds up 30 seconds down.

[Realomegablaze]

Why no situps? Seems like the other exercises you posted are for the hip flexors...

Dragon flags are not for the hip flexors, Front levers are not for the hip flexors, Back levers are not for the hip flexors, planche's are not for the hip flexors, L-Sits are not for the hip flexors...

Also, situps are too easy. Who the fuck can't do a sit up????? Adding weight to a sit up is too easy and you're gonna snap your $hit up...

[xCody]

true i did about 45 minutes of pushups yesterday , did pyramid sets until i was failing on 4 on the come up then switched over to just like normal sets and didnt wake up sore.

i was thinking its because my body is used to doing like 5-6 reps of heavy weight rather then high numbers of reps like that

chest pump was insane to

I only get sore when I do crazy amounts of volume or when I train completely new moves. And yeah, the pump from push ups is like no other.

[SxeSam]

In.

[LiquidSword]

Dragon flags are not for the hip flexors, Front levers are not for the hip flexors, Back levers are not for the hip flexors, planche's are not for the hip flexors, L-Sits are not for the hip flexors...

Also, situps are too easy. Who the fuck can't do a sit up????? Adding weight to a sit up is too easy and you're gonna snap your $hit up...

Ah thanks I didnt see that list. Was referring to the guy who said hanging leg raises instead

[LIL666SHEEZY]

I only get sore when I do crazy amounts of volume or when I train completely new moves. And yeah, the pump from push ups is like no other.

true, im used to treating getting sore as like an accomplished workout, but idono i dont think it matters

and yeah the pump from a pushup is crazy, i see a vein that runs from the top of my neck to the middle part of my pec when i do em with my shirt off infront of the mirror

[Realomegablaze]

true i did about 45 minutes of pushups yesterday , did pyramid sets until i was failing on 4 on the come up then switched over to just like normal sets and didnt wake up sore.

i was thinking its because my body is used to doing like 5-6 reps of heavy weight rather then high numbers of reps like that

chest pump was insane to

Here's some wisdom. Once you stop feeling soreness on a specific move, that means you have enough strength to unlock another move.


Starting doing Pseudo push ups (hands beside your hip instead of by chest) and watch the soreness come right back. This move will prepare you for delts and chest for handstand push ups, planche/planche push ups and various other moves..