You Don't Need Weighted Calisthenics
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- Опубліковано 5 лип 2024
- The Problem With Bodybuilding
• The Problem With Bodyb...
The "Sandbag Only" Program
• Sandbag Hypertrophy: T...
0:00 Calisthenics
1:36 The Skill Approach
3:05 Using Intensity Techniques
3:52 Slow Negatives
4:50 Adding a Pause
5:23 "One and a Half" Reps
5:50 Plyometrics
6:03 Increase ROM
6:15 "Rocking" Reps
7:02 Is Heavy Weight Special?
9:51 Final Thoughts
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Disclaimer: The Stone Circle is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. The Stone Circle will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but limited to economic loss, injury, illness or death.
Just bulk to increase difficulty.
That works too
glad i subbed to this channel. got some interesting takes
Hey thank you, glad to have you here!
Keep going man. You’ll have 100k subscribers eventually!
Thank you I really appreciate that!! I'll just keep doing the best I can 🙂
all of "this" comes down to one's bodyweight, if everything is taken away, and all a person has is space and some understanding of the concepts explained here.... one can always build strength, muscle, mobility, flexability, and endurance ... insightful video!💯
Exactly! It's nice knowing you don't really NEED anything to develop all those things. Glad you liked the vid!
Your pull ups are flawless! Actually I think a perfect technique should come before weighted pull ups.
Thank you! I agree 100% better 1 perfect rep than 10 with poor form!
First of all, absolutely top quality video man! I hope this blows up with views, it’s high quality and full of awesome info, you deserve it for making stuff this good.
I agree with everything you said. Particularly altering the leverage ie stuff like planche etc. progressions I have found builds just as much strength as anything in the gym, and it definitely transfers over to your gym work ie planche progressions can increase your bench if that’s your jam.
The mental freedom side of it is such an extra good point. It’s nice having that simplicity of just moving your own weight, no setting up equipment, no “oh goddam that’s heavy on my back today” moments… just natural and simple.
I can say you’ve given me, and most likely many others a lot to consider training wise going into the rest of the year.
Darn thank you I really appreciate that! I spend way too much time on these videos so I'm glad to know this one turned out well!
I'm glad for your perspective too, being someone who does both weighted and bodyweight stuff. Some of those bodyweight moves are intense (Like the pullup/row hybrid movement you were doing the other day)
That 'no setting up equipment' part is one of my favorite things about it. Quick warmup, walk up to the bar and get going! Almost feels like you got a day off (mentally at least)
In my own experience using calisthenics simply adding weight and getting stronger is a lot lower hanging fruit than learning new methods and calisthenics skills if we are talking about raw muscle.
Can't argue with the simplicity of adding weight!
Hey man, really good stuff. Happy to find you early on your rise. Keep it up, you've got a great perspective
Thank you I appreciate it!! Glad to have you here 🙂
Great nuanced take. Looking forward to more videos 💪💪
Thank you!!
Gymnastics rings for pushing movements is the best way to make them more difficult, no need for added weight when your doing super deep ring pushups or dips
Dips on rings is a whole new world of hurt. That alone is hard enough lol
i like your breakdown. i bought a weight belt, but i'm not strong enough to benefit from weighted calisthenics. i'm also approaching 70 years old and it feels safer on my joints just to use bodyweight. i was a powerlifter 45 years ago with a 350# bp, 400 squat, and 500 dl; so i know a little about training with weights.
Pretty interesting take, I had thought weighted calisthenics may be more straightforward to a certain point but the skill approach and especially the intensity techniques definitely add more options for people who don't want to use weighted vests or weight belts. This was a really informative and high quality video, the intensity technique combinations look fun ! ...the "rocking reps" are completely new to me. I see you already made videos on Calisthenics bodybuilding and some video shorts on endurance through calisthenics, do you have any more Calisthenics videos planned for the near future ?
Hey thank you I'm glad you liked this one!! Yes definitely I have a few more ideas 🙂
Can you make a calisthenics leg video?
I feel there is a lot to explore there.
Hey! I would love to and I definitely will, but I want to learn a bit more on the topic first. I've done some bw leg stuff, but most of my leg training has been with weights. I know a lot about different exercises and the theory and everything, but I don't have that first hand experience yet, and I want to make sure I can add my own thoughts when I make the vid. I have been thinking about it though, there's room in my current program for some bw leg stuff right now!
great vid bro. I think weighted calisthenics are cool from an aesthetic and conceptual standpoint but I developed elbow issues from frequent weighted ring chins and weighted bar dips.
Ive been doing harder calisthenics variations like archer pullups because warming up and hitting my sets is way quicker (ans I can do it anywhere there is a good tree). i dont have to clip weight on and off myself so i can superset with other stuff so much easier.
Thank you!! I get that 100% honestly been one of my favorite parts about bw too, it's so nice not having to deal with anything other than just doing the movements!
👍
🙂
This is the best and most thorough discussion of this topic I've heard so far 👍
There is one more aspect I would like to add: The bigger you get yourself the smaller the dichotomy between those two ways of progressing becomes. If someone does one-arm rows with a 200lbs dumbbell, it would usually count as "training heavy". Consequently, so should doing one-arm pull ups at a bodyweight of 200lbs, for example. (And no, I'm definitely not talking about myself here 😄) I know it's not the same as lifting a multiple of your bodyweight with deadlifts and squats, but imo it is closer to that than doing mostly isolation movements like side lateral raises and spider curls.
Anyway, keep up the great work! 💪🙏
Thank you!! That's a great point! You might even say as you get heavier, the need for either of the two methods becomes less important, as you can probably fail with fewer reps on the good old basics!
@@thestonecircle Yes, that's also true. Like in my case with pull ups, for example 😄
Haha that's part of why your channel is so great, you're so humble!! ("Like in my case with pullups," says the guy reppin out sets on his doorframe with only fingertips 😄)
@@thestonecircle Well, I'm really glad of my finger strength, because it helps me mask the fact that I couldn't do that many more reps with a less challenging grip 😄
@@creativetraininghacks haha makes sense 😁
5:53 i used to do these in between stone carries. You can really gain a lot of muscle and power doing explosive bodyweight movements like that.
Good stuff Cody!
Man what a perfect combo, stone carries and plyo pushups, got pretty much all the bases covered there!!
Very interested in your content! I do calisthenics and I also have a sandbag (havent used it too much) it is on the lighter side, i believe it goes up to 125. Def going to be using your routines.
Hey thank you! 125 can be really tough at first I think you could get a lot out of it, I hope it goes well for you!!
But, it looks cooler Cody!! 😆
This is awesome dude. Very creative, and informative. Adding variations is key!
You're looking incredible too brother!
Hahah true 😵
Thanks man! The camera upgrade has made a huge difference! And this thing is still on its lowest setting, can't wait to see how it'll look at full quality
thanks for the tips. I have been trying to do pull ups since last June. At 52 i should have worked out regularly but i did not. I find myself trying to bring up to speed all my muscle group in order to be able to do pull ups. What gym equipment do you recommend i use to develop those muscles to be able to do many pull ups at a time. When i do lat pull downs i try to think about how it would feel if i pull it up instead of down. Dips machines hurts my shoulders. do you have recommendation on another exercise that targets the same muscles as what a dip would do? I know this is a hardcore workout channel but if you have time do a video on this subject it would be greatly appreciated.
Hey I could try to make a video on something like that sometime! For pullups I think the best option is banded pullups and negatives. Banded pullups let you get a feel for the full movement and negatives build strength really quickly! For something similar to dips you can't go wrong with basic pushups!
great video man. I agree 100%
Hey thanks I'm glad you liked it! I take your opinion seriously too since this stuff is basically your sport. I imagine if one worked better than the other for transfer to climbing, you'd know by now!
@@thestonecircleI participate but it's not mine (:
You covered so many excellent points!! Got me psyched on exercises I already do 😂🎉
@MonkeyBarsEveryday haha heck yeah!! That's the best kind of response to a vid 🙂
9:00 I agree. Everyone has different experience and I've got exact opposite experience. Specially I exploded when I changed from calisthenics purist to weighted calisthenics + weights. For me it's much more time efficient to load up some weight and do double progression instead of trying to change leverages based on bulking/nonbulking phase. Plus there's fun factor where with pure calisthenics you're limited.
Yeah to each their own for sure! Thanks for your feedback on the topic, I think a lot of people had similar results when they started doing weighted!
Excelent video brother
Hey thank you! I know you're super into bw calisthenics too, and it's obviously working for you!!
You can get plenty big and strong with just bodyweight calisthenics especially if you half rep, and peanut butter and tuna packets for protein.
Haha yes might as well go full on prisoner style!
It works 💪
Peanut butter and tuna packets? Elaborate
@@Vormodpeanut butter for easy calories, protein and fat. Tuna as well easy and quick for protein. At times it can be a hassle to get your meals in
Nice video!. Yeah you can do either way, the intensity just needs to be there. I wanna get my weighted pullup/chin up 1rm to 90% of my body weight, and at that point the strength is already there to get one.
Thank you, and exactly! That sounds like an awesome goal good luck with it! 🙂
Me: No way he's not showing him shouldering something in the entire video...
Me near the end: I knew it!
Anyways, this makes me think. Maybe I should be aiming for 40-50 clean dip reps instead of doing dips with 20kg for 8 reps. Maybe I should be going for 20 reps of pull ups with 10kg instead of doing pull ups with 25kg... In the end it might all be the same, but the former teaches how to mantain proper form and tempo for longer periods of time, which in my opinion is a superior skill.
Hahah I couldn't help it! 😁
Yeah those both sound like great ways to do it! I could see you getting some pretty crazy high reps if you wanted to 😮🤘🤘
Do JM presses and EZ curls. And over 1k dips a week.
great video and great advice, just one remark: when doing the 1.5 reps, it should be much better to do the half rep not at the first half of the ecentric but the last half of the ecentric part. For most exercises, the target muscle is usually in a stretched position during the last part of the eccentric movement. "milking" this last part of the eccentric seems to yield especially good results and seems to be responsible for the bulge of the muscle building impulse. doing half reps at the top of the movement may also be difficult but it seems to have a rather small muscle building effect
Hey thank you! I can see how that could be true in theory, I'll have to test it out myself!
I like both! But I've also found I feel less beat up when sticking with bodyweight only.
I genuinely surprised myself with how big my arms were getting from a mix of bodyweight calisthenics and heavy farmers walks.
Same here! Almost like bodyweight puts more life into you rather than taking it away haha.
I agree with this, it is less heavy on the nervous system ❤
It all cames to knowing what you are doing and loving it, don't be close minded
Eplore and see what works for you. So many ways to make gains...
Exactly!
I just do 1-2 sets of really slow negatives and positives. 5 seconds or slower on the way down and up. I also take it to failure, so I’m recruiting the bigger stronger motor units, so slow reps don’t make me slow and I maximize gains. I then let the muscle rest about 5 days before I hit it again, basically modern HIT bodybuilding principles. This is really all you need.
Hey it seems to be working for you!
what are those racks you use?
a.co/d/hRz3UUZ
Moving towards the Full Manna, front planche and iron cross on rings is way more worthwhile than weighted ego calisthenics.
If I had to choose I'd go for the skills too!
So far I think pull ups are def better for me when adding weight ocassionally, otherwise I feel like I stall and end up doing the same amount of repa endlessly, dips are a different story
(This is coming from a biceplet who struggles with archer pushups for said reason so maybe that explains it)
I've definitely had that happen too, can't deny the simplicity of just adding more weight over time!
weighted calisthenics are superior cause you get the good ends of both powerlifting and calisthenics bw. u get to load the basic movements w weight, easily track and see progress, move your body through space, strengthen your joints, ligaments, tendons, muscles, have the best strength carryover. ofc its better when u mix it w calisthenics bw and powerlifting but its the best base. everyone has diff goals and noone needs to incorporate everything tho
Great argument weighted calisthenics is great no doubt!
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Just another comment and a Like for the algo. Stay s̶h̶r̶e̶d̶d̶e̶d̶ MASSIVE, brahs (and brahettes).
We're all gonna make it.
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Peace.
Thank you 🙂🤘🤘
A true legend 🤣
@@TrainingEverydayUntilIDie yes for real!
real
😎😎
In my experience I gained mass doing a 2-3 second concentric and 5-8 second eccentric on bodyweight movements. No weighted vest needed and it actually opened up my mind about needing actual weights. From regular pushups to closer than shoulder width----close grip pushups---archer pushU---one arms pushups. Endless progressions in that pushups example. 💪🏼
Bodyweight works!
What does the sets look like?
@@No_name_22703 You won't believe but from 1-2 sets to failure all exercises
@@cobra4961Hey man, how many times a week did you do it??
@@chechooooooo Twice a week, I'd start Monday then again Saturday so pretty much every 4-5 days
What's the weight of that sand bag 😵💫
I have increments of ~25lbs from 200 up to 300 🙂
What abt legs when using calisthenics?
U skip them
If you cant hold a horse stance(own BW) for at least one minute then you're off in wrong direction
Pistol squats for anterior. Idk for posterior. I climb (:
Good question! Honestly I've always done weighted for legs, but I plan on giving the bodyweight route a try in the upcoming months. It seems to work pretty well for a lot of people, I just don't have that experience with it yet. One thing I know works really well though is sprinting!
@@thestonecircle thanks can u make a video about deadlifts with sandbags .. what weights do u go for deadlifts with a sandbag ?
Subscribed pal. You have some good content. I don't think its necessary to add weight. The beauty of calisthenics is the freedom to get stronger anywhere you are WITHOUT equipment. Do you really wanna take the weight vest with you on your family vacation or on a flight? Unweighted calisthenics aren't everything, but they can give you plenty of what you need and when done right, you'll never outgrow em.
Thank you I appreciate it! Glad to have you here! I agree that freedom is priceless
Bulgarian Aqua Bags are convenient
weighted calisthenics is much more straightforward. I started doing calisthenics for a year or so until I was doing too many reps and I just got a gym membership, I got way stronger and it was much easier. At some point when you do so many push ups and such you will just be working towards skill rather than strength. Even if you don't care about all that its impossible to work your length with only bodyweight, another reason I got a gym membership.
Also, many people have absorbed this idea that apparently : “8-12 reps is the optimal range for building muscle” to a point where the common misconception is that anything above is just endurance and won’t help you put on any mass at all. This is pure nonsense. Just look at a guy like Max True who’s been doing set n reps style Calisthenic, the man is built like a fkn Greek god and he barely trains weighted. And judging by his performances, I wouldn't be that surprised he's got crazy stamina.
Indeed, going weighted might help you build muscle faster. However, using the methods you mentioned and doing high volume basics will make you morelikely capable athletically speaking, more mobile, more explosive and overall build your cardio.
Train high volume, guys.
I'll have to look him up!
whats your opinon on chinese people??
It all depends on the thermodynamic angle of the hyperbole of the people unless pressure relief valve is integrated in the left atrium above the vortex perpendicular to inlet manifold