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

[cdgrill]

Wow, glad I found this thread! Just started getting back into a bodyweight routine. Haven't done one since I was about 18-19 years old. This week was my first week and I'm going with this for awhile until I get bored.

Handstand push-ups
1 arm kettlebell clean and press
Overhand pull-ups
Underhand pull-ups
Dips
Decline push-ups
Close grip pushups
Lunges
Squats
Calves
Lower back
Abs

I'm doing 3 sets per, 3 days per week. Keeping it the same as my regular full body workouts. Except for the kettlebell, it's all bodyweight. Brutal workout so I love it

[meremortal]

Wow, glad I found this thread! Just started getting back into a bodyweight routine. Haven't done one since I was about 18-19 years old. This week was my first week and I'm going with this for awhile until I get bored.

Handstand push-ups
1 arm kettlebell clean and press
Overhand pull-ups
Underhand pull-ups
Dips
Decline push-ups
Close grip pushups
Lunges
Squats
Calves
Lower back
Abs

I'm doing 3 sets per, 3 days per week. Keeping it the same as my regular full body workouts. Except for the kettlebell, it's all bodyweight. Brutal workout so I love it

Looks good man, though i'm curious how long this workout takes since there are quite a lot of exercises.

[cdgrill]

Looks good man, though i'm curious how long this workout takes since there are quite a lot of exercises.

It generally takes me about 40-45 minutes to complete. I don't take more than 1 minute in between sets. Sometimes less depending on how I feel.

[Sprinter91]

Do you guys only do calisthenics or mix it with weights too?

[meremortal]

It generally takes me about 40-45 minutes to complete. I don't take more than 1 minute in between sets. Sometimes less depending on how I feel.

Nice, pushing the tempo like that will give you a good cardio workout as well.

Do you guys only do calisthenics or mix it with weights too?

I mix calisthenics and weights. I love adding weight to dips and chin ups and staying in the low rep range rather than doing 20-30 rep sets.

[cdgrill]

Nice, pushing the tempo like that will give you a good cardio workout as well.

Thanks! That's exactly why I'm doing it this way. I've always built my routines around getting cardio as well. More for endurance and strength moreso than bodybuilding. I'm also going to (eventually) work in timed workouts, sort of like the 300 workout. But right now im just concentrating on short period sets

[Sprinter91]

I mix calisthenics and weights. I love adding weight to dips and chin ups and staying in the low rep range rather than doing 20-30 rep sets.

Ok, I'm a beginner in this so would a upper lower routine be best or the push pull legs on the first pages?

Gonna start with no weight (I lift weights but want a change and get advanced into this so thinking of mixing them both here and then)

Will calisthenics help me drop my bodyfat% if eating at deficit?

[SmirkingSheep]

Does OP still post on misc or read this thread? PLZ come back OP

[meremortal]

I'm also going to (eventually) work in timed workouts, sort of like the 300 workout. But right now im just concentrating on short period sets

Sounds awesome, update us how it goes.

Ok, I'm a beginner in this so would a upper lower routine be best or the push pull legs on the first pages?

Gonna start with no weight (I lift weights but want a change and get advanced into this so thinking of mixing them both here and then)

Will calisthenics help me drop my bodyfat% if eating at deficit?

Both are good routines as long as you stay consistent and work hard you'll see progress. You could start with Upper/Lower and then move to Push/Pull/Legs if you want more volume.
You will 100% drop bf% if you are doing calisthenics while eating at deficit.


This is the physique I got with only bodyweight during my cut. (also had 15lb dbs for lateral raises)

[Sprinter91]

Sounds awesome, update us how it goes.



Both are good routines as long as you stay consistent and work hard you'll see progress. You could start with Upper/Lower and then move to Push/Pull/Legs if you want more volume.
You will 100% drop bf% if you are doing calisthenics while eating at deficit.


This is the physique I got with only bodyweight during my cut. (also had 15lb dbs for lateral raises)

Nice man!

Ok will do the upper lower then to start with some questions tho about some excercises

HSPU, how to do them or start with them never done them before same as one hand inverted rows start with normal inverted rows?
how do you guys do the GHR if there ain't no equipment for them? Pistol squats, could I do them assisted or what way should I progress for them?

Thanks in advance man, can't wait to start this

[meremortal]

Nice man!

Ok will do the upper lower then to start with some questions tho about some excercises

HSPU, how to do them or start with them never done them before same as one hand inverted rows start with normal inverted rows?
how do you guys do the GHR if there ain't no equipment for them? Pistol squats, could I do them assisted or what way should I progress for them?

Thanks in advance man, can't wait to start this

I started with wall handstand holds for sets of 30-60 seconds --> wall handstand push ups + freestanding handstands --> free standing hspu. If you can't do a Handstand hold on the wall then find an incline angle that you can do for 30-60 second holds and then as you get stronger progress feet upwards until you are vertical.
For all exercises you usually need to master 2 arms or legs before you move to 1 so yeah start with normal inverted rows.
For GHR, Either get a person to pin down your feet or find something like a couch or shelf that you can tuck your legs under.
For pistol squats I found squatting to a box helped me learn them. Basically start by doing pistol squats to a high box and as you get stronger lower the box height until it is so low that you just remove it and do them free.

[KokuDES]

@ meremortal why did you choose to do lateral raises? shoulders look fricking awesome btw.

also anyone recommend any solid tricep exercises that worked really well for you guys?

[meremortal]

@ meremortal why did you choose to do lateral raises? shoulders look fricking awesome btw.

also anyone recommend any solid tricep exercises that worked really well for you guys?

I feel like presses hit the anterior deltoid a lot but the medial delts could use some extra help from raises.
Doing high volume and light weight raises really helped to develop my shoulders.

Try grabbing 15lbs and do this circuit:

lateral raises ss front raises ss upright rows ss press

Do 12-20 reps of each exercise and you'll feel an amazing shoulder pump.


For triceps: Dips are #1, then maybe handstand push ups, and diamond or one arm push ups.
Also, I do bench press which hits triceps pretty hard.

[Sprinter91]

I started with wall handstand holds for sets of 30-60 seconds --> wall handstand push ups + freestanding handstands --> free standing hspu. If you can't do a Handstand hold on the wall then find an incline angle that you can do for 30-60 second holds and then as you get stronger progress feet upwards until you are vertical.
For all exercises you usually need to master 2 arms or legs before you move to 1 so yeah start with normal inverted rows.
For GHR, Either get a person to pin down your feet or find something like a couch or shelf that you can tuck your legs under.
For pistol squats I found squatting to a box helped me learn them. Basically start by doing pistol squats to a high box and as you get stronger lower the box height until it is so low that you just remove it and do them free.

Thanks for the tips and help man will get next week started!

Box squat ar the same as chair squats? Like sitting on them and then like you said getting a lower and lower one?

About rest between sets 2 to 3 minutes would that be good?

[cdgrill]

Sounds awesome, update us how it goes.



Both are good routines as long as you stay consistent and work hard you'll see progress. You could start with Upper/Lower and then move to Push/Pull/Legs if you want more volume.
You will 100% drop bf% if you are doing calisthenics while eating at deficit.


This is the physique I got with only bodyweight during my cut. (also had 15lb dbs for lateral raises)

I definitely will, thanks! And great job on your physique!
I may also try the upper lower and push pull legs after I get bored with this.

[meremortal]

Thanks for the tips and help man will get next week started!

Box squat ar the same as chair squats? Like sitting on them and then like you said getting a lower and lower one?

About rest between sets 2 to 3 minutes would that be good?

Yeah, sit down on a box or a chair, whatever you have available to you.

I had these so you could just add and remove height very easily

2-3 minutes is good.
Good luck!

I definitely will, thanks! And great job on your physique!
I may also try the upper lower and push pull legs after I get bored with this.

Thanks! And those are definitely good routine options.

[eatsleephate]

Tried out one arm ring rows this morning.

Good ****ing Lord, when these things get easy, I'm predicting to be jacked as hell.

[BigRedLL]

I feel like presses hit the anterior deltoid a lot but the medial delts could use some extra help from raises.
Doing high volume and light weight raises really helped to develop my shoulders.

Try grabbing 15lbs and do this circuit:

lateral raises ss front raises ss upright rows ss press

Do 12-20 reps of each exercise and you'll feel an amazing shoulder pump.


For triceps: Dips are #1, then maybe handstand push ups, and diamond or one arm push ups.
Also, I do bench press which hits triceps pretty hard.

So you do weights now?

[meremortal]

Tried out one arm ring rows this morning.

Good ****ing Lord, when these things get easy, I'm predicting to be jacked as hell.

You gonna be on that chimpanzee strength gainz

So you do weights now?

Now, I do a mix of weights and calisthenics. May-->August was just calisthenics +light db raises

[BigRedLL]

Now, I do a mix of weights and calisthenics. May-->August was just calisthenics +light db raises

A few months of cali with the 15lbs dumbbells? And you lifted before that?

I don't think counts for anything tbh. Those gains came from lifting and were maintained by Cali.


If u told me u had done Cali for a few years and looked like that..... Then that would be a different story.

[GimpManlet]

A few months of cali with the 15lbs dumbbells? And you lifted before that?

I don't think counts for anything tbh. Those gains came from lifting and were maintained by Cali.


If u told me u had done Cali for a few years and looked like that..... Then that would be a different story.

Are you kidding... Read the last 30 pages of this thread and check out some of meremortal's videos. He did not just lift, then do calisthenics for a few months. Weight lifters don't hang chin above bar for 2 minutes, or do 90 degree pushups. He's a calithenics dude who likes weighted exercises, not a lifter who took a short calisthenics break.

[BigRedLL]

Are you kidding... Read the last 30 pages of this thread and check out some of meremortal's videos. He did not just lift, then do calisthenics for a few months. Weight lifters don't hang chin above bar for 2 minutes, or do 90 degree pushups. He's a calithenics dude who likes weighted exercises, not a lifter who took a short calisthenics break.

Oh I'm sorry, can you post some videos up? I don't know the background of his training and I was only going on what I read.

So he has done calis his whole life and now what? He just sprinkles in weight lifting? I'm impressed (Srs), take back what I said.

Btw meremortal what do you do for cardio?

[Pskopat]

Been doing Push / Pull / Legs routine for a month now and i really like it. However on the Pull day's i'm really exhausted from the day before (Push).

Is there a reason not to do the routine as Push / Leg / Pull? Feel like I would be able to do more

[BigRedLL]

Been doing Push / Pull / Legs routine for a month now and i really like it. However on the Pull day's i'm really exhausted from the day before (Push).

Is there a reason not to do the routine as Push / Leg / Pull? Feel like I would be able to do more

Maybe take a day off after push? Not sure if that will screw with your schedule though.

Tbh you really shouldn't be exhausted from a few sets of pushups or handstand pushups..... what exactly do you do on push day?

[Pskopat]

Maybe take a day off after push? Not sure if that will screw with your schedule though.

Tbh you really shouldn't be exhausted from a few sets of pushups or handstand pushups..... what exactly do you do on push day?

- 5x15 | Push-up
- 4x12 | Chest Dips
- 3x20 | Push-up – 1x close grip, 2x wide grip
- 3x15 | Bench Dips
- 5x5 | Handstand Push-up
- 3x12 | Leg-up Push-up

with a 10kg / 22lbs vest

i'll probably try: push / leg / pull / dayoff / repeat

[BostonRockets]

its been a goal of mine to do the bar barians requirements for a while now. i havent trained specifically for it yet and probably wont for a long time (not even close anyways) but it still blows my mind. crazy endurance

for unawares (this was last years idk if they updated it as they usually do)

✔ 5 MUSCLE UPS
✔ 45 DIPS
✔ 30 PULL UPS
✔ 55 PUSH UPS
✔ 5 MUSCLE UPS

in 6 minutes!!! u w0t m8

i dont even think I can do 55 push ups anymore

[GimpManlet]

its been a goal of mine to do the bar barians requirements for a while now. i havent trained specifically for it yet and probably wont for a long time (not even close anyways) but it still blows my mind. crazy endurance

for unawares (this was last years idk if they updated it as they usually do)

✔ 5 MUSCLE UPS
✔ 45 DIPS
✔ 30 PULL UPS
✔ 55 PUSH UPS
✔ 5 MUSCLE UPS

in 6 minutes!!! u w0t m8

i dont even think I can do 55 push ups anymore

That's quite brutal, no way I can manage that. The muscle-ups and dips alone would kill me off.

[67fastback]

Changed up my routine a little, When I was on vacation I started working on a (supported - feet against wall) handstand pushup.
I only have a few minutes each morning before work, so on alternating days I am going to do a few quick sets of handstand pushups.
This morning was;
3 sets 10 reps handdstand pushups
3 sets 5&5 alternating pistol squats (assisted for ROM)

Tomorrow I'll go back to planche drills

[BeastlyBro]

My workout for tonight was 20 minutes of pushups and pullups. I did 12 pushups ss 2 pull ups, rest 20-30 seconds, repeat.

[juicebox626]

http://www.startbodyweight.com/p/sta...c-routine.html
what do you guys think of this beginner routine?