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

[FitFor75th]

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?

You ever hear of the PLP challenge? That's one idea but the essence is not to reach failure no matter what kind of calisthenics routine you want to complement with lifting.

[Ignuz]

Added a new exercise to my core day.. Not sure what you call it, but it is giving me the best core workout I've ever felt.

Start in L/V sit position and then slowly move your body into a hand stand position with no swing all controlled strength.. Do 10 reps.

It's a very well known move, but also a great workout.

[Rudyy]

I followed Stew Smith's Navy Seal Guide for about 1.5-2 months which is pure calisthenics and cardio. It involved pyramid pushups, situp, and pullups along with a few variations of the few. My pushups got up to about 80 and pullups to 15 but I did not see much size. Although I was doing a lot of cardio. If anything, I lost mass. Maybe its because I was doing such high reps of regular pushups and not more challenging movements. But I am pretty excited about trying out pure calisthenics again but moving on to more advanced movements and seeing where that takes me.

[Ignuz]

I followed Stew Smith's Navy Seal Guide for about 1.5-2 months which is pure calisthenics and cardio. It involved pyramid pushups, situp, and pullups along with a few variations of the few. My pushups got up to about 80 and pullups to 15 but I did not see much size. Although I was doing a lot of cardio. If anything, I lost mass. Maybe its because I was doing such high reps of regular pushups and not more challenging movements. But I am pretty excited about trying out pure calisthenics again but moving on to more advanced movements and seeing where that takes me.

Do 10 reps max with 60 seconds rest per set. Make the reps that much harder that you are ****ed after the first set and most likely wont be able to hit 10 by the time you're on the 5th or 6th set.

Also what was your diet like?

[Chris Partlow]

Added a new exercise to my core day.. Not sure what you call it, but it is giving me the best core workout I've ever felt.

Start in L/V sit position and then slowly move your body into a hand stand position with no swing all controlled strength.. Do 10 reps.

It's a very well known move, but also a great workout.

No hate, but I'll believe it when I see a video of you doing that for 10 reps

I followed Stew Smith's Navy Seal Guide for about 1.5-2 months which is pure calisthenics and cardio. It involved pyramid pushups, situp, and pullups along with a few variations of the few. My pushups got up to about 80 and pullups to 15 but I did not see much size. Although I was doing a lot of cardio. If anything, I lost mass. Maybe its because I was doing such high reps of regular pushups and not more challenging movements. But I am pretty excited about trying out pure calisthenics again but moving on to more advanced movements and seeing where that takes me.

That is a plan based on endurance. They aren't training you to learn a muscle up or something.

Thats why you lost weight

[Ignuz]

No hate, but I'll believe it when I see a video of you doing that for 10 reps



That is a plan based on endurance. They aren't training you to learn a muscle up or something.

Thats why you lost weight

I can't do it without parrallel bars and I would say my handstand part isn't sustained for long enough as I'm just getting into it more lately.

Also I discovered this forum, you guys might already know about it, but it's just next level for the stuff we're doing.

gymnasticbodies.com

[FitFor75th]

Anyone do regular pushups a bit more challenging - or even squats or pullups - by taking longer on the descent than the ascent, including a brief pause during the exercise? I like to hold the contraction for a second at the bottom before swiftly going back up and immediately going back down in a controlled manner.

[Rudyy]

Do 10 reps max with 60 seconds rest per set. Make the reps that much harder that you are ****ed after the first set and most likely wont be able to hit 10 by the time you're on the 5th or 6th set.

Also what was your diet like?

It was pretty relaxed. It was basically IF. I'd have a decent sized meal in the afternoon and then a big dinner.

That is a plan based on endurance. They aren't training you to learn a muscle up or something.

Thats why you lost weight

True. Since my pullups were on the lower rep side, my back grew slightly but my chest went down because of all the pushups.



I did dips today and am a little confused with these. I have never seen anyone do 55 reps on dips before. My all time best is 37 and I was the king of dips at my gym. So how in the world are we supposed to do a pyramid set of 55 dips and then back down? I only got up to 6 and had to take longer breaks in order to come back down the pyramid.

[Mr.Serpent]

Pretty good session today.

Pull ups
7, 6, 7, 6, 6, 5
A bit disappointed about that last set, but I'm more than satisfied with those 2 sets of 7

Also did some HSPUs against a wall. The sets with a * next to them were partial reps, I had my hoodie under my head so I wansn't going all the way down.
5*
6*
4
5
3

I'm seeing progress from session to session, so I'm pretty motivated right now, looking forward to my next session.

[Patrick_Spens]

Amazing total body cardio.

I did a set of 60 burpees today.. un-interrupted. Not bad for an old man.

[Mr.Serpent]

Progress, progress everywhere!

I couldn't resist doing the same workout again today. I'm doing a legs/core session tomorrow so I'm not neglecting body parts, but I am going to do certain things multiple times a week to get better as fast as possible.

Pull ups
7, 7, 7, 7, 7ish, 6
Very happy with this, aiming for 6 sets of 7 next time I do pull ups and from there, up to 8.

HSPU
4, 5, 4, 4, 2
No partial reps this time, that last set just didn't go well, but I'm still satisfied, I think once I get to 5 reps on this I'll become much more comfortable, similar to pull ups.

One last thing, during pull ups I get a crazy forearm pump. In the past the only forearm training I got was from compound movements, mostly deadlifts, I've never isolated them or done any grip training. Is this pump just my body adjusting and to the new stress on my forearms, or am I doing pull ups wrong? I don't get much of a lat pump, but then again I never have doing any back exercises ever.

[fafaedras]

Guys, which are better? Hollow or Arched back pullups?

[FitFor75th]

The day before yesterday I attempted my upper body superset pyramid of 9 after a five day "rest" (family matters) and I missed so many reps on the pullups that I lost count. Before the rest, I was so close to completion and only missed it by 10 reps; 2 on the peak, then 3 on the next going back down, 4, and finally 1. I didn't realize I'd lose so much strength in five days. I'm going to do this workout again in a few minutes. Time to engage beast mode...

[FitFor75th]

Note to self: Go back down a peak after not working out for five days including only getting five hours of sleep within three of those nights.

[Chris Partlow]

Guys, which are better? Hollow or Arched back pullups?

Hollow. It engages the lats more and you get better strength development from it

[fafaedras]

Hollow. It engages the lats more and you get better strength development from it

Thanks! repped.

[Ignuz]

Progress, progress everywhere!

I couldn't resist doing the same workout again today. I'm doing a legs/core session tomorrow so I'm not neglecting body parts, but I am going to do certain things multiple times a week to get better as fast as possible.

Pull ups
7, 7, 7, 7, 7ish, 6
Very happy with this, aiming for 6 sets of 7 next time I do pull ups and from there, up to 8.

HSPU
4, 5, 4, 4, 2
No partial reps this time, that last set just didn't go well, but I'm still satisfied, I think once I get to 5 reps on this I'll become much more comfortable, similar to pull ups.

One last thing, during pull ups I get a crazy forearm pump. In the past the only forearm training I got was from compound movements, mostly deadlifts, I've never isolated them or done any grip training. Is this pump just my body adjusting and to the new stress on my forearms, or am I doing pull ups wrong? I don't get much of a lat pump, but then again I never have doing any back exercises ever.

I still get that crazy forearm pump depending on how hard I push myself in training.. Had it so bad once I thought they were going to explode when I clenched my fists haha

[alphama1e]

sorry if this has already been posted but this thread is too dam big to search for it , has OP posted his calisthenics routine? or atleast one for a beginner?

[Mr.Serpent]

I still get that crazy forearm pump depending on how hard I push myself in training.. Had it so bad once I thought they were going to explode when I clenched my fists haha

Thanks, good to know it's not just me then. I suppose it's a good thing though, I was reading up on HSPUs recently and it said that grip strength can help to improve balance a lot. Something to work on.

[UTNAS]

Any tips on how to train for HSPU? (Handstand push-up right?) I mean how to train for it if I can't even do one rep at the moment?

I weigh 185 lbs and I can shoulder press 110lbs+. Do I even have potential

Thanks in advance

[Mr.Serpent]

Any tips on how to train for HSPU? (Handstand push-up right?) I mean how to train for it if I can't even do one rep at the moment?

I weigh 185 lbs and I can shoulder press 110lbs+. Do I even have potential

Thanks in advance

I am still doing them against a wall, but I can give you some advice on the beginning stage.

If you can't complete a full rep, then start with partials. Put something under your head, books, a jumper, whatever, and just press down to that. Even if the range of motion is only and inch, you will improve in time.

Don't neglect core exercises either, your whole body must be strong for a HSPU. Like I mentioned in my last post, I'm going to start working my grip strength more, as it really aids with balance. You can 'grip' the ground better with your fingers.

[cdegn]

Just ended my contract at the gym and will be taking up calisthenics full-time. It's going to be slow progress but I'm ready for a challenge, let's do this!

[FitFor75th]

sorry if this has already been posted but this thread is too dam big to search for it , has OP posted his calisthenics routine? or atleast one for a beginner?

He basically said to start with the most basic form of the exercise; ie, a regular pushup. Once you can achieve a pyramid of 10 you can then move on to a more difficult progression like close pushups. After that you can do something like: decline > hindu > dive bomber > clapping > side to side > one leg > one arm > one leg/one arm > planche... You can arrange the exercises however you like, that's just how I plan on advancing.

[Mr.Serpent]

Quick question, why does everyone I've ever heard talking about calisthenics on youtube pronounce it calistheTics?

[Kooobe]

Quick question, why does everyone I've ever heard talking about calisthenics on youtube pronounce it calistheTics?

they are probably using some word play by mixing "aesthetics" into the word "calisthenics"

in any case it is pronounced and spelled correctly with the 'n' lol

[Mr.Serpent]

they are probably using some word play by mixing "aesthetics" into the word "calisthenics"

in any case it is pronounced and spelled correctly with the 'n' lol

That's actually an interesting point, I don't think that's the reason (I just think people commonly pronounce it wrong) but I like the idea.

ROB says it right, but I even heard a rapper mention calistheTics in a freestyle once, so it seems like a common mistake.

[Ragana]

I run a fitness page and I want to get the word out on Calisthenics. If you're interested in making a video that I could post on my page shoot me a PM and we can discuss this further.

[ShiaSleep]

I don't believe this to be true, depending on the context of what you just said. Do you mean people that only do bar exercises, with a bar or are you also including people who only do calisthenics?

If it is the latter, I do not think even for a second that a well-train calisthenics athlete has limited themselves.

A friend of mine who is an avid BBer recently told me he is (humorously) disappointed with me for abandoning the weights and that I will never get really strong. Okay...my take is this...

What amount of strength do I, or calisthenic, athletes need? Have you seen well-trained Calis guys? They can throw themselves in the air, jump from bar to bar, do all this crazy ****e. They act like their bodyweight is resistant-less. Are they not strong? They don't need to lift 300kgs from the ground to prove something. They prove their flexibility, strength, power, etc all from their actions.

Ross Enamait once told me some of the biggest bulls*it he has ever heard is that calisthenic athlete's cannot get shockingly strong, and if you know who Ross Enamait is, you know my point.

Would like to add to your point.

Here is a quote from an article on T Nation with a gymnast coach about Gymnasts, their amazing physique using no external resistance.

Sommer: Gymnastics training does indeed build incredible strength. For example, I was not a particularly strong gymnast, yet I was able to do a double bodyweight deadlift and weighted chins with almost 50% extra bodyweight on my very first weight training attempts.

One of my student’s, JJ Gregory, far exceeded my own modest accomplishments. On his first day of high school weight lifting, JJ pulled a nearly triple bodyweight deadlift with 400 pounds at a bodyweight of 135 and about 5’3" in height. On another day, he also did an easy weighted chin with 75 pounds, and certainly looked as though he could've done quite a bit more. We’ll never know for sure because the cheap belt I was using at the time snapped.

[jj00ee]

Thinking about doing bodyweight exercises for a month or so if for nothing else but a change in tempo if you will.

So, the pyramid thing...Do 1 set of 1 pullup, then 1 set of 2, then 3, 4, 5, etc up to 10, and count backwards, then call it a day?

Needless to say I'm a bit confused on the whole "pyramid" thing.

[bogui94]

Thinking about doing bodyweight exercises for a month or so if for nothing else but a change in tempo if you will.

So, the pyramid thing...Do 1 set of 1 pullup, then 1 set of 2, then 3, 4, 5, etc up to 10, and count backwards, then call it a day?

Needless to say I'm a bit confused on the whole "pyramid" thing.

yeah, and you can also make it a little bit more challenging by doing 10-30 push-ups after each set


can somebody critique my form on the pull-ups? did those yesterday
https://www.dropbox.com/s/oug5bjzk9a...2016.44.16.mp4