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

[Chris Partlow]

If i dont have a plache in under 3 months im gonna burn myself with a heated up lighter head and film it to post in this thread

someone quote this post in 3 months (100% srs)

How long have you been working on it?

Thats what of the biggest problems I see, people get into calisthenics and immediately want to do stuff like planche pushups and front lever pulls right away. That's like starting to lift weights and wanting a 315 bench right off the bat

[TheRealTmac]

I don't see how. Explain your theory. :P

It's a genuine question - not so much a hypothesis I believe. My question is that if you if you take something like dips, and move on to 'harder' versions of them, do the different versions target different muscles, or do they just stress the same ones harder?

[Chris Partlow]

It's a genuine question - not so much a hypothesis I believe. My question is that if you if you take something like dips, and move on to 'harder' versions of them, do the different versions target different muscles, or do they just stress the same ones harder?

You don't abandon them. If you move from standard dips to russian dips or dips on rings, you are stressing the same muscles in a more difficult way.

Just because you've advanced to a more difficult move doesn't mean you stop doing them all together. All gymnasts still do standards dips, however instead of it being one exercise, they are combined with something else or used as a transition move.

Don't abandon the basics

[blkbelt42]

You don't abandon them. If you move from standard dips to russian dips or dips on rings, you are stressing the same muscles in a more difficult way.

Just because you've advanced to a more difficult move doesn't mean you stop doing them all together. All gymnasts still do standards dips, however instead of it being one exercise, they are combined with something else or used as a transition move.

Don't abandon the basics

this^^^^^^^

[dontcheck]

Calisthenics brah checking in. Good chit OP

[NoahideBrah]

You don't abandon them. If you move from standard dips to russian dips or dips on rings, you are stressing the same muscles in a more difficult way.

Just because you've advanced to a more difficult move doesn't mean you stop doing them all together. All gymnasts still do standards dips, however instead of it being one exercise, they are combined with something else or used as a transition move.

Don't abandon the basics

So much this.

To add, I encourage the use of basics. The progression doesn't mean you always use the hardest exercise you can. You smash it, but also use exercises you can do easy, or are 'lower' on the progress list.

This can actually even help with getting through plateaus. Ross Enamait, who I think is an absolute machine, encourages athletes to have a 'back-off' week every 5th week. During this week, you do exercises that are easier for you.

So yes, don't abandon easier exercises.

[NoahideBrah]

So how many of you are working with split days, instead of whole upper one day and whole lower another?

For the past 3 months I've been doing complete upper body every second day and lower in between and I've seen great results.

But it's pretty draining and starting to take its toll on my body a bit.. Lower back and elbow is a little dodgy now. And I'm wondering whether I'll see the same results if instead I do say

Monday: just pull - pull ups/chin ups/muscle ups

Tues: legs/push ups

Wed: abs

Thurs: pull again

Fri: legs/push ups

Sat: abs

Sun: pull

And then for the next week mon starts with legs

Then tues abs

Wed pull etc..

What kind of split days are you guys doing?

If your program is really starting to take its toll, as you said, I refer you to my post above.

The back-off week concept is actually a really good idea. You can stick to your usual program, train your a*se off, and every 5th or 6th week, do exercises that are fairly easy for you. When you go back to training the following week, go hard again.

[Ignuz]

If your program is really starting to take its toll, as you said, I refer you to my post above.

The back-off week concept is actually a really good idea. You can stick to your usual program, train your a*se off, and every 5th or 6th week, do exercises that are fairly easy for you. When you go back to training the following week, go hard again.

I've decided to change it just slightly
for now.. that's why I deleted my post.

Instead of doing core on push/pull days I'm going to do core on lower body days.

Those extra sets of hanging core exercises on the same days as push/pull days are just getting a bit much for my joints I think.

It's either that or it could most likely be because I've upped my sets for exercises from around 5-6 to 8-10 now.. That jump in work probably plays a large part.

If this doesn't completely go to plan though ill definitely give what you said about backing off a go.


Thanks for responding man.

[wolfgang_eruption]

You don't abandon them. If you move from standard dips to russian dips or dips on rings, you are stressing the same muscles in a more difficult way.

Just because you've advanced to a more difficult move doesn't mean you stop doing them all together. All gymnasts still do standards dips, however instead of it being one exercise, they are combined with something else or used as a transition move.

Don't abandon the basics

I've been working my front lever for 1-2 months now, and still a long way to go.

But when I tried a back lever, I actually managed to do it the first try.

Is it normal to be that easier?

Just wondering...

[mariusjacobsen]

Gave this a go today with pushups and pullups. Pyramided up to 7 on pushups, and 5 on pullups. Only thing that makes me skeptical is the fact that it took me no more than 10 minutes. Am I misinformed, or do you really recommend only doing 2 exercises, and 1 set of each?

[SuperShamou]

Gave this a go today with pushups and pullups. Pyramided up to 7 on pushups, and 5 on pullups. Only thing that makes me skeptical is the fact that it took me no more than 10 minutes. Am I misinformed, or do you really recommend only doing 2 exercises, and 1 set of each?

that was OP's suggestion. his workouts take him like 20 mins tops and do a workout 5 days a week (iirc he posted it in like page 30)

a great thing about it that it doesn't take much time...

also i underestimate the power of pyramiding & get insane DOMS from them. doing a pyramid of BW squats still get mad sore for like 4 days

[Chris Partlow]

^ 20 mins a day is fine at the beginning, for the basics. But that's not enough to advance very far. You'll need longer training sessions if you want to progress.

I've been working my front lever for 1-2 months now, and still a long way to go.

But when I tried a back lever, I actually managed to do it the first try.

Is it normal to be that easier?

Just wondering...

A back lever is generally easier than a front lever, yes. You are able to use the tension of your body holding that position to your advantage and are emphasizing the rhomboid and shoulder girdle more than in a front lever. The possible range of motion in the front lever position is much larger so it's harder to do correctly

[Realomegablaze]

Gave this a go today with pushups and pullups. Pyramided up to 7 on pushups, and 5 on pullups. Only thing that makes me skeptical is the fact that it took me no more than 10 minutes. Am I misinformed, or do you really recommend only doing 2 exercises, and 1 set of each?

Skeptical about what? You didn't get to 10. It could have took you 5 min to get 7 push ups and 5 pullups, but you still didn't get to 10 on either.

SO, that means you need to be doing ONE exercise and ONE pyramid a day until you can actually reach 10 on something.

Time is irrelevant. Reach the goal. The only thing stopping you IS YOU. No weights, no excuses.

[Ignuz]

Any of you ever got a pretty bad pain in your chest as a result of dips?

I think I've been going too far down and have done something not so good..

It's not so bad when I don't go as far down or don't lean forward too much though.

[LIL666SHEEZY]

Any of you ever got a pretty bad pain in your chest as a result of dips?

I think I've been going too far down and have done something not so good..

It's not so bad when I don't go as far down or don't lean forward too much though.

is their also a similiar pain in your upper back?

i think ive had that sh!t before, have u ever fuked up ur sternum?

[matw]

tried this today for chest because I didn't have access to a gym for chest.
after one pyramid set up to 8 on incline pushups, I have possibly the greatest chest pump I have ever had.

[jdgs]

Anybody get lower back pain from pistols? Its like above the ass

[Ignuz]

is their also a similiar pain in your upper back?

i think ive had that sh!t before, have u ever fuked up ur sternum?

Nah not in my upper back just pure sternum. It sucks. I've never hurt it before either.

Taking a week off dips to see if it improves

[cdegn]

Didn't have much time for legs today so I did 2 consecutive squat pyramids (1-10-1 then repeat) and my legs feel wrecked after a few hours. Good stuff!

[Mr.Serpent]

I'm finally starting to get better at pull ups. When I started I was struggling to get 5x5, would drop to 4 on the last couple of sets. Busted out 6x6 today pretty comfortably, still far from impressive but I'm getting there. Gonna aim for a couple sets of 7 next session.

[Realomegablaze]

at first I was skeptical about this thread but you are in fact a real G

my dude

Preciate that homie!!

[Realomegablaze]

I'm finally starting to get better at pull ups. When I started I was struggling to get 5x5, would drop to 4 on the last couple of sets. Busted out 6x6 today pretty comfortably, still far from impressive but I'm getting there. Gonna aim for a couple sets of 7 next session.

Good $hit. Keep at it bro.

[bogui94]

how's my form on this?

[Chris Partlow]

how's my form on this?

Were you meaning to do wide pushups? Your elbows are flaring out 90 degrees to each side, they should be pointing behind you. Also, straighten your back and core more. It looks like your stomach and lower back are sinking towards the ground, tighten that up. It looks like you could come up a little more at the top of each rep, but it might just be the angle. Good job keeping your head down.

Not nit picking, just giving feedback.

[ajs8140]

Does OP or any other calisthenicers have any strength progress logged? Does OP use any supplements or is he 100% natty? Trying to imagine some realistic goals.

[BBNobu]

Legit.

Stopped going to the gym because I couldn't afford 300$ every 6 month and the time I take to reach the closest gym was too long so I went on to Calisthenics instead.

Maintained my mass and went from 18% to 13-14% BF in 4-5 weeks. I did my exercises all weighted and logged them though, I made sure I was either maintaining my reps or progressing.

[diazfan209]

Will these exercises increases lifts too?

[fafaedras]

Hey, what type of pullups are better? Hollow or Arched?

[IRockNikes]

So how could I incorporate this with a normal lifting routine? What if I did like three weeks heavy lifting, then one week of this? Would that be a good idea?

[sonoran07]

right lat way more developed than left lat, how to fix this calisthenic brahs?