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

[wtenerelli]

Would lifting and doing calisthenics be a bad idea?
Routine i'm thinking: Day 1= Chest/tri (Bench 5x5, incline 4x10, chest dips 4x10, cable crossover 21s, rope pushdown 4x10, skullcrusher 4x10)
Day 2= Back/bi (Deadlift 5x5, lat pulldown 4x10, bent over row 4x10, chin ups 1x10-2x10-3x10-etc, incline curls 4x10, preacher curls 4x10, shrugs 4x10)
Day 3= Shoulders/abs (standing OHP 5x5, dumbell raise to forward 4x10, rear delt fly 4x10, hanging leg raise 4x10, cable crunch 4x10, plank 45 sec x 10)
Day 4= Legs (squats 5x5, hamstring curls 4x10, leg press 4x10, calf raise 4x10, seated calf raise 4x10)
Day 5=
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12
Day 6=
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure
Day 7=
- Squats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure
- L-sit: 3xfailure

It most definitely isn't. In fact, you can probably skip doing cardio altogether and get shredded if you do calisthenics and weight training together. Look at Frank Medrano.

Your routine looks decent, but I wouldn't work out every single day. Send me a message if you need an example routine.

[enfieldvball]

handstand motivation:

Damn man, bboying and cali go such hand n hand, I need to start up again

[TheIronAsylum]

alright bros fuarked my back up 2 weeks ago havent been able to powerlift(Squat or Deadlift heavy) for a month and probably not for another couple months

this my only hope

give me a summary of this thread and the best workouts/programs i can use for the next month to get shredded and maintain size for the Olympia

[GimpManlet]

alright bros fuarked my back up 2 weeks ago havent been able to powerlift(Squat or Deadlift heavy) for a month and probably not for another couple months

this my only hope

give me a summary of this thread and the best workouts/programs i can use for the next month to get shredded and maintain size for the Olympia

Summary:
- Philosophy: there is no reason why you can't build mass with calisthenics. It just takes more creativity than adding plates. Calisthenics also make it easier to attain other goals like muscle endurance, coordination, synergist strength.
- Choices: most people either do all muscle groups in one workout every two days, or push/pull/legs for 3 or 6 days a week, or upper/lower for 4 days a week.
- Exercises: see the above two links (click on push/pull/legs or upper/lower) for examples. Don't forget the abs. It is difficult to hit medial deltoids hard, most exercises are anterior deltoid limited. All other muscles can be wrecked as you see fit.

[wahhhhhblow]

Thinking about doing some calisthenic circuits but was wondering what the general consensus was with rest time between exercises?

Am I right in thinking zero rest would improve cardiovascular fitness and muscular endurance, where as say 30seconds rest between would be a bit better for strength and hypertrophy?

Also will I be handicapping myself a bit in terms of hypertrophy potential by doing circuits over the standard one exercise at a time way of training?

[GimpManlet]

Thinking about doing some calisthenic circuits but was wondering what the general consensus was with rest time between exercises?

Am I right in thinking zero rest would improve cardiovascular fitness and muscular endurance, where as say 30seconds rest between would be a bit better for strength and hypertrophy?

Also will I be handicapping myself a bit in terms of hypertrophy potential by doing circuits over the standard one exercise at a time way of training?

Zero rest I would not recommend, because after two or three rounds you will be so winded and drained of energy that it severely impacts the effort you can deliver. At least that is how I feel, especially if pistol squats are in the equation. Big muscles like quads take big chunks out of your overall energy.

I rest about a minute between circuits of 3 or more exercises. If I do 30 seconds I start to feel like a wet towel. But I feel I do get better at it. My suggestion would be to try it. Your body will tell you if you are pushing it too much, too little or just about right. It helps to have a sports drink on hand to help your recovery between circuits.

About the hypertrophy potential, I don't think you handicap yourself. I would think that the circuits help release a flood of growth hormones so it offsets the reduced single-muscle exertion. But that is obviously broscience on my part.

Edit: holy **** I did a 2:45 at the bring sally up pushup challenge, obliterated my personal best. I failed just before the synth organ joins in.

[Buckyx]

can anyone help me to combine some lifting, bent-arm and straight-arm strength?

moves I want to get better at
OHP: currently 47kg 3x5
Dips: endurance or strength, atm 31 dips, 5x10 with 10kg
Pull ups: 17, 5x5 + 10kg
ATG Front squats: 20x27kg .. poor wrist/forearm/everything flexibility .. painful to wrists and back rounds in bottom
learn Free handstand with gymnastic form
strengthen core for dragon flag

few more moves Id like to do: straight-arm - handbalancing, passive hang, support, L-Sit, L-Hang, Straddle L
bent-arm - diamonds, pike push ups, PPPU, dumbell press, maybe rows
planks, hanging leg raises

[enfieldvball]

I'll just leave this here..........

Damn I need to start bboying

[GimpManlet]

I'll just leave this here..........

Damn I need to start bboying

FUAAAAAAAAAAAARK dude has like 10 moves I've never seen before. Clapping handstand pushups? Bulgarian squat backflips? Jumping one hand stand? Behind the back clapping planche pushups? It's like he draws random exercises from a bag and combines them.

[StuartT44]

Decided I want to get back into this. Could do a back lever a year/6months ago cant even hang upside down now hoping it comes back quickly.

[Sprinter91]

Hi guys I'm new in this thread many people gave me the url of this place so here I go with my question

I do weightlifting, I run and swim so as active rest days I want to do some calistenics to improve my body, balance, strength, etc.

I wanna improve and my goal now is get to do muscle ups, one arm push up, pistol squats, L sits those are my first goals once I improve to them I will select harder goals

What's the best way to start with calisthenics?

Thanks in advance guys

[GimpManlet]

Hi guys I'm new in this thread many people gave me the url of this place so here I go with my question

I do weightlifting, I run and swim so as active rest days I want to do some calistenics to improve my body, balance, strength, etc.

I wanna improve and my goal now is get to do muscle ups, one arm push up, pistol squats, L sits those are my first goals once I improve to them I will select harder goals

What's the best way to start with calisthenics?

Thanks in advance guys

For your goals, I think you should be doing hollow body pull ups, diamond pushups, pistol squats (if they're too hard, you can do them assisted perhaps), and tucked L sits on dip bars. It's hard to say without knowing your current calisthenics abilities, but at least these exercises will orient your workout a bit.

[BullStampede]

Glad to know I've missed this thread for 3 years...

[CrazyLazyDude]

How have I never seen this thread before? I'm only doing calisthenics (You Are Your Own Gym) and so far am noticing significant results in terms of new muscle mass while cutting since starting in early June. Of course those are probably mostly newb gains and who knows how long it will keep working. Excited to read through the rest of this thread to pick up some good tips.

[67fastback]

I just subscribed to this thread.

I started working out with a new trainer a couple months ago. He has got me into doing a few callisthenic exercises, right away, and I am hooked.

They are a lot of fun. I think the isometric muscle work directly translates into stronger lifts in other areas.

Some of the stuff I am working on;
Dragon flags (real close)
front lever (close)
planche push ups (2+ years from doing these)
muscle ups (real close)

Last night I did my first hand clapping pull ups. Hope to be repping these soon.
I can do reps on behind the back clapping pushups off an 8" bench
Can do double clap pushups no problem on a bench
Working on triple clap pushups on a bench - I think I have these.

My trainer had me do a standing box jump. I got to 38" first time, which he says is pretty good. (pic in profile)
Since my squats and DL are kinda s#itty I think shooting for 50" within a year will be cool.

Within the month my goals are; Behind the back clap push ups (from the ground), triple claps (12" bench), double claps (8" bench), 10x hand clap pullups, 10x dragon flags, explosive squats.



I have real strong lats, but need to continue to work on my core strength, low back, and shoulders.
I have trouble keeping my arms straight when I try to do front levers and planche progressions. I think some of that is shoulders.
Not sure what exercises I should do to practice this? Suggestions?

Anyway I'll check in from time to time.

Cheers

[Sprinter91]

For your goals, I think you should be doing hollow body pull ups, diamond pushups, pistol squats (if they're too hard, you can do them assisted perhaps), and tucked L sits on dip bars. It's hard to say without knowing your current calisthenics abilities, but at least these exercises will orient your workout a bit.

Well I am not that good at calisthenics yet but i want to improve in them, can do some pull ups, normal push ups, the basic but I don't know which trainingI should follow to progress and achieve those goals.

Where should I start or how should I progress?

[Buckyx]

damn yesterday I just did 10 dips with 20kg vest after crappy warm up and alcohol night, never dipped more than 11kg before
pull ups were a bit weaker, only 4 reps done on railings very hard grip


Ive come up with a routine, at least for 1 month when I move to college, now at home very limited equipment

what do you think of this? I have some posture problems thats why lunge stretches, also some glute activation and posture exercises through the week and handstands too

Day 1: weighted dips, DB row, HLR
Day 2: weighted pulls, OHP, plank
Day 3: front squat, L-Sit, lunges + lunge stretch
repeat

I will deload after this month, and maybe I will do some conditioning like high reps BW only once 2 weeks

[enfieldvball]

I just subscribed to this thread.

I started working out with a new trainer a couple months ago. He has got me into doing a few callisthenic exercises, right away, and I am hooked.

They are a lot of fun. I think the isometric muscle work directly translates into stronger lifts in other areas.

Some of the stuff I am working on;
Dragon flags (real close)
front lever (close)
planche push ups (2+ years from doing these)
muscle ups (real close)

Last night I did my first hand clapping pull ups. Hope to be repping these soon.
I can do reps on behind the back clapping pushups off an 8" bench
Can do double clap pushups no problem on a bench
Working on triple clap pushups on a bench - I think I have these.

My trainer had me do a standing box jump. I got to 38" first time, which he says is pretty good. (pic in profile)
Since my squats and DL are kinda s#itty I think shooting for 50" within a year will be cool.

Within the month my goals are; Behind the back clap push ups (from the ground), triple claps (12" bench), double claps (8" bench), 10x hand clap pullups, 10x dragon flags, explosive squats.



I have real strong lats, but need to continue to work on my core strength, low back, and shoulders.
I have trouble keeping my arms straight when I try to do front levers and planche progressions. I think some of that is shoulders.
Not sure what exercises I should do to practice this? Suggestions?

Anyway I'll check in from time to time.

Cheers

Nice work man, I just recently got clapping behind the back push ups, they're actually called "muay thai" push ups
Any advice on Dragon Flags? I've been stuck on 1-legged and Candlesticks forever, I have no problems doing toes to bar and windshield wipers

With what you can currently do, I'm surprised you don't have MUs down, how long have you been doing cali?

[Chris Partlow]

Nice work man, I just recently got clapping behind the back push ups, they're actually called "muay thai" push ups
Any advice on Dragon Flags? I've been stuck on 1-legged and Candlesticks forever, I have no problems doing toes to bar and windshield wipers

With what you can currently do, I'm surprised you don't have MUs down, how long have you been doing cali?

Do negative dragon flags too, where you take 10 seconds to lower down. Five sets of five.

My guess is you are using your lats on the toes to bar. Try them on stall bars or with someone pushing on your back so your body is forced to stay in front of the bar instead of pulling under or behind it.

[TheIronAsylum]

so iv been incorporating the 10-1 then build back up 1-10 for my stuff

[Sprinter91]

Well I am not that good at calisthenics yet but i want to improve in them, can do some pull ups, normal push ups, the basic but I don't know which trainingI should follow to progress and achieve those goals.

Where should I start or how should I progress?

[GimpManlet]

What I did, and what really worked too, is setting myself a volume that I would do. In my case, I did 50 dips and 50 pull-ups. I tried what I could do, and this was my starting point:
8-7-6-5-4-4-4-4-4-4

I would do the workout three days a week, and every time I would take one rep from one of the shortest sets and add it to one of the second shortest sets. So the second workout was this:
8-7-6-5-5-4-4-4-4-3

I managed to keep up this rate of progress. After five weeks I was at 8-8-8-8-8-8-2, and from there I went on to 10-10-10-10-10. So in two months I progressed from 50 in 10 sets to 50 in 5 sets. You may try that if you like, it worked great for me.

[67fastback]

Nice work man, I just recently got clapping behind the back push ups, they're actually called "muay thai" push ups
Any advice on Dragon Flags? I've been stuck on 1-legged and Candlesticks forever, I have no problems doing toes to bar and windshield wipers

With what you can currently do, I'm surprised you don't have MUs down, how long have you been doing cali?

I've really only being doing calisthenics since I started with my new trainer, maybe 2 months approx.

I guess I REALLY like doing this stuff. It's fun and makes all the strength work more interesting.

I've been trying to do dragon flags for a while now. I think the weak areas for me are more in the low back and core.

My dragon flags started improving when I started doing catch and release pull ups (5 x 10) I found that my abs hurt like hell for a day after doing these.
The other thing that helped was practicing for my front lever.
I grab the bar and try and do a slow controlled lift to horizontal with my legs. I don't have the front lever -yet- but I learned that instead of just trying to tighten my abs to lift the legs, I need to lock my whole core. Trying to think of my core, like the outer skin of a barrel or pipe, and lock the whole thing.
Funny trick for me is to think of the sides of my body above my hips and below the base of the rib cage. Keeping those areas locks.

Long story short, after a week of work on the above, my dragon flag was a lot stronger. Be careful tho. I did a minor tear in the abs, because I was so stoked and tried to do too many right away lol.

[DaVe-M]

Just looked up frank medrano

Impressive

How old is he ?

Google is trying to tell me he's 60 which is obvious nonsense

[BeastlyBro]

Just looked up frank medrano

Impressive

How old is he ?

Google is trying to tell me he's 60 which is obvious nonsense

Saw 55 on a forum, but no fuking way. Can't find any other source.

EDIT: Think he's 34.

[enfieldvball]

Just looked up frank medrano

Impressive

How old is he ?

Google is trying to tell me he's 60 which is obvious nonsense

Frank Medrano is impressive to say the least, but I think it's his physique which is much more impressive, if you check out the video I posted last page, Simonster, he is absolutely on another level than Medrano

[BeastlyBro]

Sick calisthenic physiques

Adam raw:




Lada Pridal:


[IMG]*****://fbcdn-sphotos-g-a.akamaihd.net/hphotos-ak-frc3/t1/p206x206/1187286_10200408443842306_613591608_n.jpg[/IMG]

Landal Landalsen:

[IMG]*****://fbcdn-sphotos-a-a.akamaihd.net/hphotos-ak-xap1/t1.0-9/p417x417/10487574_788202334563810_4970748390625461819_n.jpg[/IMG]
[IMG]*****://fbcdn-sphotos-h-a.akamaihd.net/hphotos-ak-prn2/v/t1.0-9/1176359_635222303195148_56377950_n.jpg?oh=6212847d 53e6addfd16b2d8ce72214ed&oe=546AE945&__gda__=14169 78699_b584ad2cbc5b6323eab500c663c6b6dc[/IMG]

Dennis Minnin

[MrFinisher]

Can't quote photos yet, but the guy in the above post has basically the perfect chest. Flat and tones with big shoulders.

I am sure he did SOME weight lifting in his life though, seems like his physqiue cannot be purely from bodyweight, do not know why just seems that way.

Anyway, I have been reading through this thread and realised I will be best served doing calithenics due to the fact I am overweight etc

Will be doing errrday:

3 sets pushups
3 sets bw rows
3 sets squats
3 sets leg raises
Hold plank as long as possible



Errrday!

[Sprinter91]

Just got done creating a basic Upper/Lower routine for beginners.


#Training:

Upper Day:
- Pullups: 5x6
- Inverted Rows: 3x18
- Back bridges: 4x10
- Pushups: 4x12
- Dips: 3x15
- HSPU: 3x5
- Decline Crunches: 4x12
- Russian Decline Twist: 3x12

Lower Day:
- Jumping Squats: 8x12
- Pistol Squats: 4x10
- Step Ups: 3x10
- GHR: 3x12
- Calf Raises: 10x10 "Burnout".
- Hanging Leg Raises: 4x12
- Planks: 3x1min


* Keep progressing into harder variations of given exercises as time goes by.
* Adjust reps/sets according to your strength level.
* Feel free to add/subtract exercises with ones that hits the same bodypart.

I've seen this routine and want to know from you guys if it's a good one to start with as a beginner.

Only questions from that routine is how can I do GHR, my gym hasn't got any equipment for that and I never done it before, should I dothe HSPU aswell or work my way up to them cause I never did those either.

[CodeMajic]

I've seen this routine and want to know from you guys if it's a good one to start with as a beginner.

Only questions from that routine is how can I do GHR, my gym hasn't got any equipment for that and I never done it before, should I dothe HSPU aswell or work my way up to them cause I never did those either.

Improvise! You can also use stairs if yours have a lip as well as a couch if theres enough room to slip your feet underneath



Handstand holds until you can hold sets of 1minute plus ---> pike press -----> hspu