Novices Benefit THE MOST From Calisthenics
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- Опубліковано 3 чер 2020
- Bodyweight training is effective for everyone, but beginner lifters are especially lucky.
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Disclaimer: AlphaDestiny 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. AlphaDestiny 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 not limited to economic loss, injury, illness or death. - Навчання та стиль
Some things you'll get from calisthenics as a beginner: balance, stability, core strength, and grip. What holds a beginner back from progressing and optimizing their potential in most cases? A lack of balance, stability, core strength, and grip. Calisthenics is probably the most enjoyable and safest way to check those boxes as newbie. Also provides a big boost in self-confidence that can be rolled over into weight training.
Drop a calisthenics program Alex!!! I would be glad to pay anything
I second that
Would be so sick
You'll definitely get one brother!!
I was literally thinking this during the video and came to the comments and read this, absolutely agree.
I also want this to happen!
I cant wait to see the carryover in strength at the gym as my size has definitely gone up from doing calisthenics
How long have you been doing calisthenics
Be careful not to disregard the specificity of lifting with weights. I also feel stronger but I'm still open to just seeing what happens.
Same, been lifiting 7 years straight. 5 months of pushups pullups everyday i gained alot of size.
The movement pattern for calisthenics feels more natural.
Pull ups, push-ups, inverted rows, dips, pike push ups etc.
@POOR PIRANO Or hunting
Where’s the squats?😂
@@rickywagner6990 AND i would add OHP ,deadlift and dips
🦍 🦍 🦍
@@rickywagner6990 I forgot pistol squats. I do split squats as well, but that's not calisthenics.
four legged animals are constantly doing push ups, that's why they're so ripped 😤
Fax😳
Gorilla strength 🦍 🦍 🦍
They have four legs but we only have have two that's why they're way stronger
@@sonzai5162 There is a lot less flexibility and capacity to actually load weight for their legs. Human legs are the most versatile in the entire kingdom in my opinion. Animals are so limited, but at least they have speed
I love calisthenics, honestly don't even care if the gyms re-open. Thanks for the motivation.
Awesome to hear that Emre
Same, with the money I save from not going to the gym I'll build my own little free standing pull up rack/dip station. I'm waiting until August to do it. Keeping an eye on the prices. I might have to build it myself. Relatively inexpensive either way. I might spend 120$ or so on it.
I have a place to hang my rings, but it's a temporary spot that can be excused for now, but not once I commit to having a proper home gym.
@@AageKush I do all my pull work in a children's park. Works really well. I am in no hurry to go to the gym honestly.
@@AageKush u can do dips on counter tops bro but if ur going to get a dip station get The Rack it has built in push up bars and is high quality
WEIGHTED DIPS + WEIGHTED PULL UPS + BARBELL BACK SQUATS + DEADLIFTS = CHANGED MY ECTOMORPHIC BODY
Same for me but instead of back squats I did lunges
For me
Overhead Press
Weighted push-up
Weighted Pull-up
Trap Bar Deadlift
Bulgarian split squat
Harmstring Ring curls
If you're a novice, appreciate the gains lol... I would kill to be a beginner again
Ask Dr. Swole why lmao
Many novices don't realize how good they got it!
@@zabumaster7749 because it's so much easier to make progress!
@@AlexLeonidas Yeah ahah
Guess I gotta get past beginner phase to really appreciate it haha
Hey man, just wanted to say that I’m glad you highlighted in the beginning what natural novices can expect in terms of weight. Often it can be really frustrating to see all these guys on UA-cam benching or deadlifting tons of weight. It’s easy to forget taking into account how long they have been lifting for and the years of hard work they put into training.
I've been saying this for eternities myself. I couldn't agree more with you Alex! I'm currently a personal trainer student and I'm actually finishing designing a workout program for this specific purpose which I started creating in late 2018. This is the best way for most people. General health and functionality is the best way to go and to live your life as a 'regular' gym-goer!
"If you're weak, you're weak!"
*I felt that*
Joking😂
The more you say joking the more I feel that you’re not.
At 14 at 140lb I was doing push ups everyday at summer and when I first started bench press I did 135lb for 8 reps
That's sick brah, I am mastering pushups I can do like 2000 pushups in one day when am good recovered. Tho I can't bench, I have good form but my shoulders seem to be a little more cracky and stuff. I don't know my shoulders now tho since I didn't even bother trying bench. My triceps are fucking huge and also sarratus anterior has pretty good development. Also the best thing u can do is rear delt fly's a few times a week
Flo - Gaming that’s OP
Good job; when I was 14 I couldn’t even bench the bar
@@g111_ hell, same lol
When I was 14 I was around 113 pounds. First I started doing 100 pushups a day for 30 days, then 150, then 200, then 250, then 300 (along with movements like bench and OHP). By the time I was 15 (had recently turned 15) I was about 118 pounds and could bench 160 for a one rep max, no butt coming off the bench or anything. I remember how shocked the rest of the football team was cause I was so small looking 😂. One Junior who was friends with my brother said, “Dude when I was a freshman I couldn’t even bench a plate!” I credit the push ups for a lot of that strength. Doing them literally everyday even on weekends helped my bench tremendously.
Great information as always Alex!
Honestly I've always struggled to do 3 pullups even with complete access to a gym(5-6 times a week). Since the virus started, I found your channel and started doing basic calisthenics at home 3-4 times per week. This was 3 1/2 months ago, and just yesterday I did 10 pullups for the first time . Thanks for the motivation, hoping to move to weighted calisthenics soon!
Totally agree. First time i did a bench press in my life i was 15 years old, and i already did cali for 1 year. My RM was 150 lbs. Now I'm back at Weighted Cali and I'm almost advanced. I don't train the bench but everytime i try it I'm stronger 🔥💪
This motivated me man, thanks bro
I once benched 95 and thought it was heavy. I then did pushups and calisthenics for a few months and could then do 155 for reps when I started lifting for real.
Really dropped the ego and started doing the cleanest mind muscle connection pushups for 10 sets. Actually insane how hard they can get just on a flat surface. I've been lifting for 3 years and have always struggled to get a strong bench (102.5kg) but I actually think I'm making chest gains at home
We NEEED a novice calisthenics program Alex!!!!
Yeah just a callisthenics program my moneys here for u alex whenever your ready 👍😂
@Đức Trần that's terrible 😭🤣
There’s one on reddit for free
Pushups ups and pull ups until failure and fatigue ain't hard to figure out my man just ask big ass prisoners.
Did OHP off the knees today. I have done plenty of OHP and 'Z' press but the never off the knees. Felt fantastic! You are the only person who I have ever seen recommend that movement! Its amazing how much difference those tiny changes can make.
It's a great variation for sure Graham, glad it's working well for you!
Yes, I agree. I started out with 6 months of body weight calisthenics. At the start, could only do 5 pull-ups, 10-15 push-ups and 5-10 dips. I saw my muscles snd strength grow.
This video topic is fire.
Would love to see your lower body workout soon!
Very nice man!Educative.
I remember before I ever started lifting weights seriously I did 100 push ups a day. I would also do very high volume pull ups. I was only 140 lbs then but definitely saw some muscle gain from the push ups and pull ups. As well the first time I ever benched press I hit 140 lbs (which was my bodyweight) as well I barbell deadlifted 425 lbs within 9 months of serious weight training. Calisthenics are incredibly underrated!
Started getting serious about calisthenics during the quarantine, when I get back to the gym I'm gonna raise my volume wayyyy up.
Your words are motivating man! 😭
i used to do pull ups from a tree..and the branch was thick as hell.. it strengthened my grip...
Im 19, 5ft 7, 57kg (125lbs) - got OAP looking ass skinny legs and I've been doing really inconsistent training for about half a year. I do ring muscle ups, and dips mainly and pull ups on the bar. I know I should add rows for a horizontal movement, but idk if my forms correct. I went to the gym about 14 months ago and benched for the first time. Did 50kg for 10, then tried heavier. Got 70 kg as a 1 rep max which is pretty pathetic, but I think that's because I'm not super used to the movement and felt a bit unstable. Havent done any weights before other than that day. Im going to do lots of push ups, and add in rows on the rings for now. Once the quarantine is over imma join the gym and start lifting. I think my natural athletic weight should be around 145 - 150 lbs, I'm just preparing for when I do eventually join the gym so that I can make the most of it. Also want to correct APT and work on leg/hip flexibility, then I can squat once I start, as I've been so sedentary the last couple years that not only do I have toothpick legs they're tight as fuck lol.
Glad to see this video right after I’ve thrown myself into weighted push ups and pull ups since quarantine started 😅 Whilst gyms were still open I was plateauing it will be interesting to see if this is no longer the case.
I've gone from 20 standard push ups and 6 bodyweight (100kg) dips to 10 1 arm push ups per side and 6 dips with 70kg attached and I'm still progressing like a novice on both movements. I actually feel like I'm getting stronger, not weaker or maintaining. After a few weeks of adaptation back to bench when gyms reopen in my country, I reckon I'll have at least a 10kg increase.
Novice lifter here, and this is true stuff. I’ve been consistently doing some calisthenics movements and training my stabilizing muscles and all of my big lifts have gone up and I’ve put on size as well!! 💯💯 I also cycled off of creatine as well when quarantine started, but despite that I’ve still made the best gains I’ve ever had since I first started lifting. Calisthenics are legit!!!! 💯
I've noticed improvements when I changed my linear training routine to a non-linear one. But I reeeally noticed major gains now that I'm doing non-linear training with calisthenics at home. Still doing some weighted exercises, but for the most part, it's just bodyweight and man.. Finally I broke my plateau.
I have an oly bar with two 35s (115# ), weight vest up to 60#, KB s from 15#-63#, rings and a 1.5" thick 25' rope. Legs are shrinking but I've probably improved bench and rows, and I'm hitting handstand (wide headstand, feet on wall) pushups, first one was a couple weeks ago today I hit 2 x 3r
Before quarantine spent almost a year with Pendlay and Woolam row variations got my deadlift to 2.2x BW can't wait to see what all this chin/rope and overhead/dip work is doing for my OHP, which was stuck for a year
I was already incorporating pullups into my program but when I go back to the gym, I want 20-25% of my training to be calisthenics. Someday I want to be able to do muscle ups, front levers, handstand pushups etc.
Looking back I should've done a whole lot more calisthenics work instead of jumping straight to something like Starting Strength or StrongLifts as a beginner.
These days during quarantine I make it a point to get 100 dips and 100 inverted rows or 100 deficit push-ups and 50 pull-ups every workout.
I've been inconsistently weight training for some time. I had a bit of experience with body weight beforehand, like pushups but not much. I dont think im a novice, i cant tell but I hope I will still benefit trying out calisthenics for real now. Im gonna research how to get started.
There’s a reason a lot of old era weightlifters and bodybuilders started in gymnastics, hand balancing etc. The likes of pull ups, dips and handstand push-ups have tremendous carry over when programmed properly... even calisthenics leg work can be effective if your creative
I hit Intermediate stage on my bench 2 weeks after I started doing it purely from doing Pushups for 6 months beforehand. My max bench was 180 the first time I touched a barbell. Some of my other lifts took way longer.
As a rather advanced lifter, I managed to increase my bench press by 5 kgs (11 lbs), i.e. from 152.5 kg (336 lbs) to 157.5 kg (347 lbs) during this whole quarantine period where I was no longer able to bench heavy because gyms were closed. I did this by doing more challenging and weighted variations of calisthenics movements, i.e. in this case weighted one-arm pushups were intensive enough to provide some gains to my bench press even though it had been plateauing for a while. It's true that novices benefit the most from calisthenics but they also benefit the most from weight training or heck any kind of training for that matter. I also agree with the point that calisthenics is safer for novices.
There is a rather interesting relationship between workout volume and intensity, and the challenging part in calisthenics is how to make the workout more intensive when just "stacking up more weights" is no longer an option. It's possible to add only a bit of weight (e.g. a weight vest or a backpack filled with something heavy) or to make the workout more intensive by doing one arm or one leg variations of the movements, e.g. those one-arm pushups, one-arm pull-ups (really difficult if you are heavy!) or pistol squats with added weight. Another option to make a calisthenics movement more intensive is to increase the time under tension, i.e. do the movement more slowly, with better control during both positive and negative phases of the movement.
I can confirm this especially when you start adding weight. I just hit 90lbsx5 on the weighted dip and man I've never felt stronger. I hit 225lbs bench without training it at all.
You're legit killing it Mubaraz, I'm proud of you bro!
@@AlexLeonidas Thanks bro
That doesnt apply to everyone. I am pretty good at Push ups and decent at weighted dips but i still suck at bench...its just this one exercise where i suck big Time (talking about barbell Bench)
@@nominox1158 Me too bro i suck at it as well I can OHP 135x5 but cant bench a lot.
I'm at 100lb for 10 on dips for top set atm at 160 bodyweight. Wonder what my bench strength would be. Last I did it was around 215 for 6, but that was an year ago, plus my dips were nowhere near 100lb at that point and my chest is bigger today.
From preaching westside to preaching neck training to preaching calenthenics, Alex grew :)
Alpha and Blaha need to make a calisthenics collaboration video together. Blaha could hold Alpha by the ankles as he helps him with pull ups and Alpha could hold Blaha by the ankles as he does wheel Barrow push ups. That would be awesome
Nice shirt bro 👍
I think the real reason calisthenics makes you strong faster when lifting weights because you can move your body in an explosive way. Moving in an explosive way engages all aspects of your body and mind which can transfer over to lifting. I suspect people that train vertical jumping that never did the squat or deadlift will see gains very fast in those lifts.
Legend!
in the firsr month and a half of lifting i managed to get my deadlift up to 315
Would be really cool to see how you would make a beginner Calisthenics program
True vid, I'm a complete novice and have been using calisthenics to get in shape. 3 years ago I weighed 180lbs and couldn't do a single dip, very weak. Just this morning I was able to do 40 dips and I weigh 206. I do some light weight training, but also do a lot of push-ups through out the day. I don't go to the gym, but plan to eventually.
Hell yeah man!
That's a true transformation
Alex, is the loading pin belt squat the same form as a box squat? Have you used bands on that movement? Love the channel!
Would you also recommend getting a weighted vest after you progress calisthenics?
Alex what do you think of a decline floor press, where you use a glute bridge to create an arch on the ground?
Miss the OG Alex showing off his delts in that white west 😔
I started doing Down Squats. Started at 20 Down. Few weeks later I'm at 35 Down. Going from 30 to 35 has me feeling really sore. But I'm happy with progress, I love the burn. My legs are starting to take shape as well. I don't want boulder legs. I'm keen to see how I go once I hit 50 down. Or perhaps I'll add weight, since 35 down already takes me about 40 minutes, even with cutting rest time in half every 10 sets.
Why don't you try supersetting with push ups? Instead of resting for 30 or 60 seconds you do push ups. Time in between sets gets shorter as you count down. E.g. 30 squats, 30 push ups. 29 squats, 29 push ups. 28 squats, 28 push ups etc.
This is the real no bs guy
I’ve started calisthenics 6 months ago at 99.2 lbs (15 year old) i couldnt do any push ups , pull ups or dips i was weak af than i started with knee push ups australian pull ups and bench dips they were very challenging than i stopped being consisent because of reading some comments where people say that they started with like 20 push ups 10 pull ups and i couldnt do any even after a month but at some point i decided to get back. So after 5 months i got to 30 push ups 20 dips and 12 pull ups at 127.9 lbs wich is not impressive but it changed my life
I know a guy who's doing gymnastics, basically ring work and handstand work, incredible strong. Did DB bench for 8 reps with 110 lbs first tme ever!!
Working on getting hspu to see if there will be carryover to my OHP since my ohp is 55 pounds below my bodyweight.
Can you please create a novice program totally with calishrenics? Same strenght and everthing from your famous novice program? Thanks you
When I started, I could get 16 pull-ups in a row. I’ve just always been good at pull-up variations which is surprising because I’m not an optimal height (6 foot 1) and tbh I’m not gifted at literally any other movements aside from jumping if that counts.
What a big guy
Hey Alex how would your rotate exercises with the single leg box squat? What other variations can you do to override the biological law of accommodation?
So if your a novice lifter wouldn't be better to do a hybrid program? Starting with the basic calisthenics movement and the beginner lifts?
Hi alex i noticed that i need about 4_7 min rest between my seets even if am doing light 20 resp when working my shoulders and back and chest do u think that am a fast twich fibers dominant and am good on 1 rm 🙃 i want to start powerlifting
I swear it buiIds the biggest base for strength Iater on. Highly underrated
Would you ever make a program that integrated both weights and calisthenics?
Weighted Push Ups and Weighted Chins for the win
Speaking of gymnastic rings whats your opinion on the hardest possible skill someone can perform the "Victorian cross" its even harder then the Maltese
Looking like Kratos from God of War
Hi Alex! Old subscriber , just wanted to ask you what do you think about athleanx fake weight controversy
Alex,What do you think about front lever rows if not even piked rows or tucked front lever rows ?
Beard looks neat mate
What is your opinion on the US Army's new handrelease pushups they are harder but i hear people say they cause nore shoulder rotation
I can count on one hand how many times i have done bench in my life. I do mainly weighted dips currently max of 250lbs for 1rm, and my bench press is 315. Not impressive to most but i weigh 175 and have never trained bench directly before.
That's honestly amazing man, I bet if you spent a few weeks/months specializing that 350+ would be VERY easy for you to hit. My max weighted dip is 230 and I did a 385lb bench, so your potential is mad high!!
Source: trust me bro
Landerval source, his UA-cam channel
I would say you still have pretty good genetics in certain areas Alex
Alex , you still not answering the natural question, are you complete natural bodybuilder or you use some sort of supplements ?
Hey Alex what programs do you think are best for beginners who had to stop training due to quarantine and (Ramadan in my case). I was doing stronglifts 5x5 and got good results. Should I continue this program or do something else?
You can probably jump right back into it but watch "The Best Way to Start Lifting Again"
ua-cam.com/video/d5wU5LbyZxs/v-deo.html&t
Alpha what do you think of CrossFit?
Help me out bro i can only do 15 push ups 8 dips and 6 pull ups how many reps and sets should i do to increase it please help me
When you and Phil gonna collab again bro ?!
stopped going to the gym for economic reasons
Got 35kg at home (1 light barbell, 2 dumbells, and the weights)
And a pullup bar
Got the best back and chest gains of my life, and learned how to get more stimulus out of less weight, kept my shoulder size, my arm size and improved my calves
tbh i’m hating body weight training during this period😩 i just stalled on a 3x5 pull-up with only 5kg on the weighbelt.
Mix up variation, do more weightless repetitions, sometimes just upgrade immediately
i thought you would never upload today. thank god. now i can get my training checked. i lost 100 IBS. i'm getting shaped now.
Keep up the great work Seya!
@@AlexLeonidas thank uo so much :)
Can you do low reps on calisthenic movements or is this counterproductive? Lets say you do weighted/bands pushup that are so hard that you can only do 5reps.
Is this as effective as lets say bench press with 5reps close to failure?
PS: My gyms are closed thats why i ask lol
Low reps are not counter productive, I do this all the time including 1 rep maxes. Same principles as weight training man, enjoy your 5 rep PRs. Yes the hypertrophy and strength gains would be extremely similar if the percentages are matched, though with bw training you're moving through space (like a barbell back squat).
@@AlexLeonidas Thank you man appreciate the answer. :) Time for some gains!
Can you give us tips on calisthenics exercise selection for a four day or three day full body split
I've made a lot of calisthenics videos over the last 3 months, check em out. The general advice applies to most splits.
Hey Alex, please show us your entire Camera setup.
Hey man I use the Sony a6600 with the Sigma 16mm and 30mm f1.4
Two softboxes, K&F tripod, microphone stand with Deity v3
So as overweight begineer is it okay for me to train bodyweight someone clarify
Alex, what do you think about supermans for the lower back & glutes when you have no equipment?
They're okay but I'm not too big on them. I'd do band good mornings, hyperextensions, bw reverse hypers, walking with ankle weights on an incline, etc
AlphaDestiny Cheers bro
Alex, What's your opinion on super heavy singles? If my goal is to increase my max, should i train maxes?
"If my goal is to increase my max, should i train maxes?
"
100% YES, that's the most specific thing you can do. I highly recommend the ME method, I do it year round brother.
That's a good question. Honestly I think 1 rep max training is only good for increasing your one rep maximal power output. If you're a bodybuilder, 1 rep max won't do shi*
@@AlexLeonidas Thanks for your advice on that topic. Been a sub since 10k
Write a calisthenics program,i want to buy.
First time i entered a gym i could bench 215 with bad form laying straight on My back, weighted Chin Up 145 and dumbell curl 66pound dumbells each hand. All from calisthenincs
How do I get a pull up bar if I don't have suitable doorframe
find a tree
it's almost impossible to do calisthenics if you are obese. Push ups (and variations) are doable(30+ reps) , but that's all i can do at this weight (110kg, 1m83):D
Sir u r true i can do 70 kg bench press at once because of one year of calisthenics
Hello Alex or anyone else lol, i can do 3 one arm push ups is this impressive? What's an elite standard
I maxed at 65kg bench press untill corona how much you reckon i can bench now thst i can do 3 one at push ups?
love
like
🔥
Hey Alex?How old were you in the picture?
8
If I can't meet my daily protein intake . I can take 100g protein per day so should I do full body workout or not? Bcz if I do full body workout then I need 150g protein.
Why can't you hit your needs? If too hard through food, take protein shakes.
If money’s the issue then add 50g of saga chunks:30g of protein. It’s extremely cheap as well. No more than 50g
I tried 30 down dips ( my max is 60) and it was brutal, horrible, unrealistic with 1 min rest. If you can do it with 1 min you are monster. Let's someone try that and report back it will be interesting to here what happen. And maybe Alex you can try and tell us how it went. I was dead by number 25 . Definitely took more then a minute rest to finish all sets. My chest and shoulders ware sore after that.
@Giuseppe Genovese 72/74 kg
Even with 3 min rest it's hard as hell unless you are close to advanced. I'm at 120lb for 6 atm on dips and couldn't handle 30 down. It's just hard mentally to do so many sets when most of them are high reps too. Plus the form naturally drops for me.