How to start Calisthenics to gain insane STRENGTH and AESTHETICS: A Beginner's Guide
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- Опубліковано 20 вер 2024
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One thing, getting to 5 sets of 20 rep of "dips, pushups and pullups" may take months and even years to achieve depending of your level. Dont let this discourage you, keep going and you eventually will be able to make it
It's really hard, but true
Thanks, I think everyone here needs to read this
Agreed 👐 Growth is a long process
Yeah i do push workout from hichschool but never pull i was doing it so bad but now i do pushups with 25 kg 10 reps 4 sets 90 sec and 20 dips with 15 kg but my pullups i inly can do 10 pullups
@@Caliversitydo u do cardio or not , i do cardio eveyday 20 mins Bro idk if its good doing cardio eveyday or not can u help me?
@@rabbigulam9833 yep
finding a bar is the most difficult task for me
Yooo same😭😂
😂😂
Buy a high dips bar for triceps and you can use it also for pullup
just buy rings
Go to a local park
5 sets of 20 correct form pull ups and only 5 mins rest seems like hell, congratulations to anyone who manages to complete it.
Idk how but i just started yesterday and i can do all the sets but it's like hell
@@golden_one1 There's no way you're doing 5 sets of 20 reps of dips or pullups if you just started out.
If needed two whole months to achieve that, I‘m now trying to achieve ten muscle ups
@@YRO.i can back lever, starddle front lever and fo tem muscle ups (with a some kipping), but cant do those 5 set of 20 pull ups. In my opinion it is really excesive and after being able to do over 25 pull ups clean in a set one should start focusing on skills.
@@emotiontrex9928your pull up techinque must not be that great if you were able to get it after 2 months
🎯 Key Takeaways for quick navigation:
00:00 🏋️♂️ Calisthenics offers strength and aesthetic benefits through bodyweight resistance training.
00:27 🏋️♂️ Bent arm exercises target push muscles; start with progressions like wall push-ups.
01:08 🏋️♂️ Pull-up variations target pull muscles; focus on full range of motion.
02:30 🏋️♂️ Aim for 5 sets of 20 reps of pull-ups, dips, and push-ups; progress to advanced exercises.
03:37 🤸♂️ Unlock the handstand for better mobility; practice shoulder and leg stretches.
05:29 🤸♂️ Two kick-up methods for handstand: core-focused and shoulder lean; maintain balance with practice.
06:55 💪 Strengthen shoulder scapulas for moves like planche and front lever; practice scapular shrugs, pseudo leans, and holds.
08:04 💪 Unlock advanced moves with targeted training; explore detailed guides for planche and front lever progressions.
Made with HARPA AI
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I've been training with your videos for only two weeks but I can already see new results, comparing to the last 8 months
Thanks for everything bro
Greetings from Brasil 🇧🇷
Oi! Pode me dizer qual a routina que você fez?
@@luismiguel632 olá! Então no começo eu fazia um ABC duas vezes com exercícios "simples" De treino em casa
No primeiro dia eu fazia séries de flexão normal, pegada diamante e inclinado, 4 series cada, e finalizava com triceps francês com um halter ou uma mochila, 4 series tmb
No segundo dia eu fazia remada com um pano preso na grade ou janela, e usava o mesmo pano pra fazer biceps
No terceiro dia q é de perna fazia agachamentos normais
E depois repetia no resto da semana
Meus principais resultados foram com essa rotina, mas cheguei num platô, agora com essa nova to voltando a crescer, principalmente o peito
What types of exercises did you do
@@Threatz_q push ups, french press, rowing, chin ups and other ones that I cant remember now
Do you workout everyday bro?
I’ve doing a lot of push-ups, planks and bands the past few weeks and I’m starting to notice a chiseled physique more and more each week. Calisthenics is a long road to walk but it’s totally worth it
Nice 👍
bands? what do you mean?
@@k.5425 resistance bands
What is your routine like?
@@benozw12 push ups, planks, band high pulls, band curls, band squats, and I do all of those til failure. You can pretty much do any variation of exercise that uses a barbell or dumbells and replace it with a band.
Informative and great video as always man! One of the biggest things that has helped me build muscle has been a custom meal plan from Next Level Diet. I use it every week and I love it!
Very good video - simple, straightforward and informative! I'd recommend this video to anyone interested in starting calisthenics. Though I'd say the dips are one of the best upper body bodyweight exercises, and they should be emphasized, if you can do dips. You can also target different muscles in dips - you can lean forward to emphasize the chest, and be more straight upward to emphasize more triceps and shoulders. Dips are like the squat of the upper body.
Also, I remember reading from several studies that doing push ups with more narrow hand position targets both triceps and chest better than regular hand distance push ups.
(Personal Notes)
5 x 20 reps with max 5 min breaks in between
1:03 Close Grip pushup (triceps). Wide Grip pushup (chest)
1:19 Close Grip pullups/rows (biceps). Wide Grip pullups/rows (Lats)
This is literally the Elementary to Grad school golden video of calisthenics.
❤️
After I've watched your video, while it was recommended to me in the first place, I want to admit a few things not only to Caliversity, but also to fellow athletes or wannabe athletes.
*Firstly*, I enjoyed this video, really did. You are the 2nd person I found on this platform, who actually supported the use of just a few exercises as an indication of progress.
To my mind, and apparently to your's as well, it is unnecessary to perform 20 different exercises on each different workout just to push every ounce of juice out of your muscle.
Basic exercises, such as Push Ups or Bulgarian Split Squats, are more than enough to build a proficient body.
*Secondly*, I've read this exclamation in one of the comments already, still I'm repeating it, 20 Push Ups are in no term comparable to 20 Pull Ups.
For one, those target entirely different muscle groups and for two, are futures apart from eachother in terms of difficulty.
E.g. I trained for about 1.2 years actively by now. After about 2 months I was able to perform 20 Push Ups without a tremendous effort. Today I do struggle with those 24 Push Ups I do every set (3 in total), because my technique changend. The point is, still to this day I can't surpass 10 Pull Ups in a row with perfect form, 'cause those are damn hard.
By that, don't be dissappointed and never stop. I didn't, you won't if you got a goal in mind to follow. Mine was to get abs. Now I somewhat got them, while I lost interest in them 2 months after my training started. I determined calisthenics to be my best friend forever, I cherish every mnute of pain and it feels great. Thx, for reading this short message and I hope it cleared smth. up for ya' folks out there.
Stay strong and don't forget your goals!
You actually know about calisthenics, this comment is gold indeed. Incredibly inspiring too, thanks a lot!!
@@ImNot thanks for the idea of your comment.
Sometimes I never really think about those very comparisons, just doing my reps and being focused on other stuff - like keeping my breath xD. But it’s crucial to keep such basic thingies in mind to not get depressed or disinterested in the sport. I feel that’s a major downside to Calisthenics, as all of us, who pursue their workouts (I skip some of them too, but either because of school and studying or me being sick again), must figure those small steps in improvement out ,on y their own. As there is no older Gymbro helping you out with perfect form and technique.
Great video! From someone who has been training strictly calisthenics for 7 years, welcome to everyone who is looking to join! Here are my major pieces of advice:
-things take time. I like to say give it a month to start see results, so don't get discouraged if you aren't seeing gains in 2 weeks. Because you tend to train the whole body with calisthenics, your body needs to bring your accessory muscles you might not usually train up to speed (like the shoulder blades in front levers in the video)
-STRETCH and strengthen your ligaments!! Your joint health is so so so important especially in advanced skills. Ex: your wrist has to learn to bear your entire body weight in handstands which it never has to do in daily life, so you have to work on getting it stronger over time to be safe and injury-free
-stay consistent! Health in general takes commitment and consistency to see results so keep at it and stay injury free. Good luck everyone!
Just a question Should I use parallates??
@@varunboii If you want to. Paralettes or rings are better than a flat surface if you have wrist issues.
@@Deathf1ame Actually I don't have wrist issues but during pushups my shoulder strats to pain after 15 reps
How frequently should I train? Ive been doing calisthenics for about 2 weeks now and I dont really have a good schedule/program
@@ruvv_6464 Just stick to pushups pull-ups and dips for starting and you can practice any skill 2-3 times a week
YYEEAAAHHHH. IVE BEEN WAITING FOR THIS!!!
The chicken strech, was the strech i actually needed for my neck, back and shoulder, and didn't knew it even existed. Thank you very much!
I am new to the channel and I found this video extremely useful, thank you soo much!
Also, to whoever is trying to achieve their goals, good luck and keep pushing forward. I am proud of you💪
Bro, you inspire everyone that watches your videos great beginner guide for calisthenics going to add them to my routine .
does it work
As a teenager l believe l will be much more stronger thanks to you! Hi from Azerbaijan👋
♥
Been thinking about getting into callisthenics, you’re videos are great guides and very realistic and achievable. i appreciate it alot that you’re sharing your journey with all of us! Thanks
❤️
Hmm... my daughter used to play at that playground few years back!
I think 20 pullups is difficult, let alone doing reps with only few minutes rest inbetween. When I was in NS my best score was 27, and that was over 35 years ago. Now I can only do 4 clean pullups.
Around 2 years back I started doing walking exercises like 10000 to 15000 steps per day, 5 days per week. Surprisingly within just few months I lost almost 9kg.
I've set a goal of achieving front lever and human flag. This video is very informative in helping me to reach that objective.
i found you, now i will transform my body into the best shape i can do
Let me know when you make it!!
dips can be done between two chairs and australian push ups under a desk(make sure your equipment is stable)
This is why calisthenics is the best. While it builds really good strength, it also has no excuses to not start working out.
bro you're a god i just started 1 days ago and im already feeling so excited to learn
Clean video overall! Some criticism:
1. Inverted rows do not translate well into pullups and are NOT a progression to the pullup. They focus on different muscle groups. A good progression for pullups is to use resistance bands. Please add the correction to not confuse beginners.
2. A neutral head position, instead of an extended one like you perform in your video, is better to start with the handstand. Extending the head as, you do, initiates a reflex that will arch your spine (which can result in unnecessary confusion and difficulty when trying to learn).
thank you for making fitness easy to understand and more importantly to actually do. keep educating us noobies
I’m a newbie at calisthenics, also a new fan of the vids, and I’m noticing through my diet, cardio and weight lifting, watching the pounds bleed away, calisthenics is beginning to get easier, but if you are a heavier guy you risk injury so I’d recommend maybe getting the weight down to a safe level.
watching this video made me realize how many things ive been doing wrong thankyou very miuch
bro came out on my youtube algorithm. deserved my sub.
I been wanting to start calisthenics but I didn’t know where to start and this is well explained video thank you!!!!
I personally prefer to do pull ups from a different tree branch because the angle and thickness of the branch will be different each workout so it makes it bit more fun. Plus I can do them from a branch that is thicker for better grip training. And since the thickness is always changing it has allowed me to get bigger forearms than in the past. I also just like to climb trees and figured doing pull ups on them would help with that.
Bro's Tarzan
You will have a muscle imbalance because tree branches arent straight causing you to use a muscle more than the other
I did some close grip pulls from a tree the other day
I use the swing in the local kid’s park. It’s pretty girthy for grip training but man those kids getting in the way is annoying.
@@Loosebones611 it will be inconsequential bro, i don't think he does the same branch for a year every-day, our ancestors got ripped through work (not muscle specific training), if your right arm is a few cm's bigger than the left, no one cares, it's human. Of course not accounting for people that actually have that goal, i just find it hard to believe people care about something that small.
This is really great man im a teen and this gave me motivation
Success for this amazing project!
❤️
Best explanation i ever saw. Thanks a lot bro
I love this video, but i don't like when you called yourself weak. You are a god, we all are. And you are not weak. Strength isn't just about your biceps, it's mainly about your discipline, and clearly you have plenty of it. Keep it up man!
Honestly, the best guide I have ever seen .Thanks very much for tutorials I subed :)
Nice video bro, Thanks for the guide and the explanation
Been looking for this exact video, thank you so much for this ❤
I just stumbled upon this video and bro got my subscription immediately
I have been waiting ages for this to come out keep it up
It's much more informative and in depth than thenx videos, thx man
Kinda random, but what do you think about this workout routine i made, will prl do it 3-4 times a week.
Pull Ups- 3 sets of 10 reps
Body Rows- 3 sets of 10 reps
Sit Ups - 3 sets of 10 reps
Push Ups - 3 sets of 10 reps
Dips - 3 sets of 10 reps
Squats - 3 sets of 20 reps
I think it sounds great for starting out, I see a few months has passed since u commented this routine. Just wanted to ask how its turning out for u, did u stick with it? And if so how effective would u say it is. or did u make a difference routine 🤔)
Thank you, bro. Short and simple vid👍🏻
Thank you fellow Singaporean
i like how his ad is like "if you are able to single handedly defeat all the gods of all mortal human religions and still require further strength, then you can get my product"
😂😂
The reason why I prefer calisthenics over wheightlifting is the amount of muscles and the types of muscles used in one pose.
These amount are a lot more than in wheightlifting, but the most important thing is the types of muscles you use, in calisthenics you use muscles which are very hard to find in wheightlifting.
great video. I`ve seen a lot of videos like this but this video explains it really well!
i practiced the handstand the same way without watching this vid, and it is 100% accurate the same as other skills💯
Great video bro! Keep it up
Stay patient everyone this takes time
Been doing martial arts since 5, so always been a skinny toned dude. Bought your no weights and training for mass books, really hoping I can get about 68kg in my life for once and not have small toned muscles 😂
Natural muscle growth is a slow and painful process. Dont give up, you got this!
@@Caliversity Thanks dude!! 💪 If only one thing, M.A taught me it's a slow and painful process for anything good to grow. Just never been able to find the right balance with my metabolism and activities.
Will let you know how your stuff works for me
Wow brother amazing video. Thank you so much for all the details, great video editing, and even showing stretches. Amazing. I will re visit this video often.
This is dope. Thanks! Love the detail.
This video is very informative i just cant hold my urge to say leg day is skipped
add bicycle to your weekly routines. 1-2h without skipping. rower 1-2 times per week also would be great for 30 minutes. your legs are disproportional. you need to give your body more symmetry
Great video! Thanks for sharing.💪
Thanks for the guide, really appreciated!
Saw a group of guys who also do the similar exercises at the Punggol Waterway point Fitness corner.
God bless and much love ❤ By grace through faith we are saved 🙏 Glory and praise be to the Lord
Good video, however you should note that pike push ups do not target the lats but rather the serratus anterior right under the lats, which are a severely underrated muscle when it comes to aesthetiques
What is lats actually I heard it first ever since I started to know about Calithinics
My gosh 8m and a great Guide. Nice Work.
💪🏾💪🏾🔥🔥🔥🔥😂 one of the best guides on youtube
📅 Dates important hai - April 26 se start. Har week ek naya chance.
Very impressive, thank you for the motivation!
I want to start from today. I can't even do proper push-ups from my knees. I want to change this! Wish me good luck.
How do you get from 10 pull ups to 20? Weighted?? Negatives??
nice video and inspiring me so much to become the greatest calisthenics expert
starting now, i will update if yall interested
Thank you Daemon Targaryen
@@erickonami1 Thy shall bend the knee
YESSS, FINALLY THANK YOU BROOOOOOOOOOO
Yes thanks for the guide bruvvv❤❤❤❤
Bro it's not that hard if u practice it more.. It takes your hardwork as progress just never hive up ❤
Keep killing it. 🐸🔱
very helpful guide getting back after a series of serious injuries i just can't do things like pistol squats becaus my ankle up to my knee hurt a lot while exercising
🎧 Thinking of those Airpods, music sunne ka maza hi alag hoga.
I hope i see some progress before this year ends if i start now
there are lots of fitness influencers but no one talks about calisthenics training for intermediates🤷🏻♂️
Sounds like a video request. Ima get there
Great video, but one thing: in every pulling movement, wide grip don't isolate the lats, actually is the right opposite. The more you put your arms away from your body, the less you target the lats. Wide grip rows and pull ups are much more upper back focused
when you dont have a pull up bar and dont want to pay for it just go to a park there is a chance of a pull of bar being there
2:49
2:58
4:20
7:30
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ur barber got u looking fresh bro
instead of wall push ups, i'd recommend trying out push ups, but letting your legs as close to your hands as possible to shift the weight to them, wall push ups tend to cause imbalance between lower and upper chest, while regular push ups on the knees or even with your knees really close to your chest is much easier but still the same movement for your pecs, you can also train basically any muscle by using other muscles to control how much resistence is on it, for example, during pull ups, you can have a bar that is low enough so that you can hold it to your chest while standing still, than basically squatting down while pulling as much on your lats as possible, this allows to control exactly how difficult something is and it gives more freedom of choice for the movements you'd like to do
Is he human or just a super hero?? 👀OMG way to go 💓
İm gonna be real rq im trying to learn so i can impress myself and my friends
God tier video. Loved the style of it.
Eshedü enlaaa ilahe illallah ve eshedün en la Muhammeden abdühü ve resuluh
It would be really cool if i could get ripped without developing varicose veins ended up with cardio instead of
That chicken wing stretch hurts 😂 any tips ?
@@Garyan4542 pin one palm to your waist and pull your elbow in with the other!
"Save this video" Hola From
Malaysia
im do try calistenic ^^ have a good day
mind bro ❤
Thnx allot i did not know u have to train that for front lever amd planche helps allot i think
Lesgooo keep it up sirr
Out of all the other videos ive seen ive noticed being a young asian guy with a silver hanging earing is a must? ( jokes aside great video x)
very nice video thank you sir
Yo cali, ive been training for ,8 months now, but i still haven't seen any progress, nor noob gains. Can we hop on a call and talk as to why this issue is present? I eould highly appreciate it, it's reallly painful to see my friend training for 2 months making more gains than me, Thanks!
If you want I’ll go on a call with you, I’m pretty good at calisthenics. How will we switch contact info tho?
🎰 Wheel spinning se better kya ho sakta hai? Especially with such big rewards.
5x20 of pushups is much much easier than pull ups and dips, the pushup equivalent to those would be 5 sets of 5 pullups or 5 sets of 10 dips
this is also because most people already have solid push strength but for training a pulling motion we dont use it at all in life so its very underdeveloped
Hey man what about your diet?
Thanks bro !!!
How long did it take for your body to be the way that it is today? Because this is inspiring.
I am 2 years and 5 months in
@@Caliversity such dedication imma get like u one day mark my words Brodie 🤞🏾❤️