Goddan if only i knew of em before i got my hronic hamstring pulls and tendonitis, even the eccentric as people say, shame that i didnt got the base before i was pushing too long injured
@@axilleaskazuya5370 Sorry to hear that man! High rep ring hamstring curls are not bad either if its a weak point. If you get lucky a gym might have a nordic curl machine.
@@quello i had to know that earlier , im in a proccess of rehabing and also strengthening and doing just hill walk simulating a sled drag stride, hill is 40 to 45 angle i do 100 steps couple times a week. I was too stubborn and thought i was mentally strong or driven when was started hill sprints 10 years ago and after the injury notinued for 8 months , and other activities wich resulted it being chronic , now this stupidity make me weaker not stronger , but i see the potential in this exetcise to make you resilient
Calisthenics should be the bread and butter of most athletes IMO. Low risk, high gains, no asymmetries. There are too many benefits for natural lifters to ignore
@@ak.8161 No it's correct I'm jus saying it's not as dangerous as people say unless their being stupid like trying to do a supinated Maltese when they can't even planche or something like that
i fell in love with gymnastics after watching the Olympics this year and my gym has just installed gymnastics rings in there and they’re my favourite piece if equipment in the whole place, there’s so much you can do with them. my strength isn’t all there right now but im slowly but surely gonna build it up till im a boss on the rings 💪
Love the pelican curl. Started doing them when gyms first locked down and I started doing ring training. Arms blew up more in 6 months than the past 2 years in the gym. The weighted stretch is key.
brutally strong arms from pelican curls, i know a buddy who got insane arms from doing them and loading a backpack on his torso for more weight aswell as changing leverages
@@Firm-Tofu-King why are people always like this... like this is an advanced skill done by prfessionals with years of experience, don't you think that they would have a slight idea on how to perform the movement without dying? That's just like saying that a backflip can break a gymnasts neck. Yes it CAN happen but it rarely ever will.
@@RubyRubeMe A lot of people, including ''knowledgeable'' YT channels/personalities, like to put false information out there about how certain exercises are inherently bad or injury-prone, while 99 out of 100 times the person performing them is to blame for not being conditioned or strong enough to perform the movement. It's the same bullshit with some people saying certain dip variants like upright dips are bad for your shoulder or something. Athlean X is a good example. Yeah its annoying.
Appreciate the callisthenic videos! I love the idea of body control and moving myself through space in new and difficult ways, I'm definitely going to try some of these exercises in my regimen.
Everyone knows about push up & pull ups but very few know & actually produce content on the missing link that is...calisthenic isolation. Amazing content & amazing production quality. Love it Alex!
I've been doing exactly all this exercises for a long time, and have to say that this is the BEST isolation movements, much better than gym version, contraction is insane🔥
Although I don't do calisthenics I've been neglecting isolations for years thinking it wouldn't make much of a difference to my overall physique because the weighted pullup is my most advanced lift. Once the gyms reopened I changed my program to one with 3 times as much arm volume and the difference is staggering. Needless to say the girls have been spotting the difference as well;)
presses and rows will increase arm size, adding arm exercises should add more size. That's why they are done! chin ups with elbows in and push ups with elbows in will attack the biceps and tris.
Never done any of this! Whole new world tbh. If they are as good as the nordic curl, gains WILL be made. Took my nordic from 0 to 3x5 with added 10kg, all I can say is hams are 100% not my weak point anymore
I could never feel my biceps being worked. I felt it a little when I brought my elbows closer together during curls but this was very helpful. A simple solution for something people spend years researching.
Thanks Bilal! Yeah it can still be done, and arguably.. always. However, it does get harder to pull off and at some point it's wiser to bulk and cut within small weight ranges.
Sick video! Keep the calisthenics stuff coming please. I was thinking that meaby you could also do a video about gym exercises for calisthenics athletes (I know it sounds bit weird but I am not purist) to complement cali training. Thank you for all that you do.
hey alex, when doing pullups and chinups(weighted and bodyweight) I tend to fatigue my forearms more. literally my forearms will be pumped twice as much as back or biceps... and it's not a grip strength issue, I think it has to do with my form. any tips?
My two cents: Try puffing out your chest a little bit more rather than caving in on your pullups and chinups, plus, since they are compound exercises, to feel a specific muscle you gotta have a solid mind muscle connection, so maybe do some activation exercises. If you want to emphasize the lats and feel a stretch, lock out your elbows at the bottom and try opening up your back, if you want to feel your biceps, try doing small iso holds at the top of your chin ups and focus on the lockout and the top half. I also found that doing banded chinups and pull ups helped my mind muscle connection for my back, as I could reduce the weight I was lifting and focus on form and mind muscle connection.
I've been doing purely rings for the past 4 weeks and put 1cm onto my flexed upper arm. Definitely the biggest bang for your buck in for your upper body training.
I did those bodywegiht tricep extensions today on my barbell for high reps (15+). Pump was great and it felt great. did them at the end of my workout and I'm def keeping them in.
2 роки тому+7
Seriously this is the best video I ever seen about isolation exercises in calisthenics. It's hard to find a good content that goes straight to the point and show what must be shown clearly and without any bullshit. Thank you so much! ✌️
Pelican curls are so funking difficult to fully execute with straight arms. It might be the only move in calesthenics I've tried that could tear your muscle .
On the first type of bicep curling (with elbows in front of you) - imagine going beyond feet elevated. Imagine hanging on rings and curl your body up - a chin up with elevated elbows, no lats involvement, that's curling your whole bodyweight, gotta dream big
I love that you can do whatever the fuck you want with rings. You can hit every muscle in the upper body and when you start doing gymnastics training on the rings...man that's a different world altogether. Best. Investment. Ever
Just gonna add -ring flies and pelican is a good exercise to strenghtening the muscles necessary for iron cross -ring Y-raises targets the side delts *HARD* . It also target the smaller, potentially weaker and neglected mid and lower traps. It's one for the basic move, with the advanced one being handstand to planche lean to handstand press. The burns you feel on your side delt is immeasurable, and you can see the prove by looking at world's strongest planche and handstand athletes. -To work the upper traps one can do an inverted shrug or handstand shrugs. The upper traps function is to shrug, hence simply shrugging at any of this position is going to target the upper traps.
4:28i’m predominantly a calisthenics athlete and this explains me exactly, i already started isolation work recently with dumbbells for my biceps, but i’ll be doing calisthenics isolation exercises in my next mesocycle beginning next week💪
Thanks Alex, this video is awesome because you’re 100% correct because I have trained mainly with Compound moves and even with significant size my arms (I don’t have great genetics in my arms anyway but still) have always been the lagging body part that have annoyed me for many years and now after training using no weights and just gymnastic exercises and progressions toward the Front Lever, Back Lever, L-Sit, Handstand, Supinated Planche and Straight Arm Ring progressions have decided to combine them and use Weighted Calisthenics with Static Holds that bridge the gap when it comes to all around body strength and Gymnastics Method who only trains strict Gymnastic training has some straight arm progressions used by gymnasts to improve their strength in the early and advanced phases of training and are worth looking at and using.
i feel the argument about lacking arms with a wide back, even as a guy training arms twice a week with isolation. I'm doing great progress with pullups and chinups and my lats are my best bodypart (in general back width) but my arms have started to look a bit small in comparison. Gonna give the ring curls a shot, since i dont fancy db curls that much anyway. edit: I did front lever training during first covid lockdown, and damn, that works a lot of different muscles. Was great for lats and abs as well. 2nd edit: Great, informative video, Alex!
I agree. There are guys who do a lot of front lever work and they can do weighted pull up with extra 70 80kg without ever training for it.. But it also transfers the other way around
Been on the ring journey myself alongside utilizing bodyweight calisthenic basic variations of the push, pull, and squat movements. Game changer in terms of enjoyment and overall strength development in my opinion
If you have a trx do a plank and put a dumbbell in-between your thighs to have it loaded. Insanely good core exercise. If you do it flipped like an inverted row and prop your feet on a bench with the dumbbell in-between hip (uncomfortable on nuts but for the gains) it's easily the best glute stabilization exercise I have done
Loving the calisthenics content, especially from the perspective you approach it with. I've been struggling since lockdown how to program in accessories - as I was lucky enough to find the space for a squat stand, bench, barbell but not much else. After a year or so i can't say i've done much more than maintain most of it - but I've had my eyes opened to the challenge that having limited equipment presents - and the joint health/mobility that overcoming that challenge presents. Do you have any calisthenics + big 4 training programming on the horizon? Ideally I'd like to just train one primary and one secondary barbell movement and go straight to calisthenics. Attempts so far - i have not been able to dial in the volume or excercise selection that doesn't have me feeling broken down after 4 weeks - or feeling like i'm wasting time and making no progress.
@@AlexLeonidas Nice man kinda same w/ me. I believe last update I gave you I was around 168-169lbsish im around 166ish still got a good 6lbs to lose. Keep going brother !
Thanks for this amazing video. Been doing calisthenics for a few years now and there are indeed areas that will be weak if you dont isolate at all. The posterior delts especially come to mind here. I also really like your point about using rings on presses for chest. This works 100%, I dont have the best chest genetics but incorperating more rings made an insane change!
The best ring upper back movement imo to get better benefits than the cable face pull is to do retraction with rings similar to the ring face pull for the rear delts, rhomboids, and mid traps, but then externally rotate while holding that isometric contraction (still retracting) for the rotator cuff, then “press” overhead so you extend the moment arm and hit the lower traps. Then do it all in reverse for the eccentric. The tempo should be nice and controlled. About 1 second for each concentric step I mentioned with a slight pause in between before the next step, and about 2 seconds for each eccentric step. This lights up the upper back and you can easily adjust the difficulty with your foot placement.
Actually i do all of them except ring flies instead doing them i do Bulgarian ring push up and Bulgarian ring dips 😅😅 Thanks man u prouved to me that im in the right way 💪🔥
Man that's a solid front lever hold 8:25 crazy lat tension huh? 💪 As a mostly calisthenics practitioner for a few years, my arm development is definitely lagging compared to my torso as you mentioned 😑 it's funny this video popped up in my feed since I was just writing up my plan to work on lagging body parts. Awesome videos bro, I really dig the fact that you embrace calisthenics training with weighted exercises and barbells too. Keep it coming man 🙏👍
Thank YOU. Sick of people saying it's mainly genetics. I call bull on that. I work hard for my Triceps and Calves. Guess what? Those were the worst parts before. Let them know man! You're the only person I truly follow and respect. Others, eh... just for the routines.
hi alpha. i had a motorcycle accident in which i fell on my left elbow, since then i feel pain in this elbow only when i fully extend my arm. the doctor said that i have a very tiny fracture wich he believs that it will be heald by it own and meanwhile i can continue to do my sport but only pulling mouvements. concerning my chest, shoulders and tricpes, what exercices can i perform in this case. greetings from algeria
Damn. I fractured my right elbow last year from 3 consecutive falls on it off a four wheeler. This year I fractured my left elbow from a fall off a dirt bike. Both elbows healed over the span of a month and pain went away sometime after.
Reverse flies aren't hitting the side delts, they're hitting the rear delts. For side delts you'd have to do inverted iron cross flies in a handstand, very tough 😅
It does hit them, maybe not as hard as a traditional side raise but with this and face pulls the gains should be satisfactory. True that inverted iron cross flies are next level though 😅
You've convinced me to get suspension gymnastic rings. I've been doing fixed bar calisthenics plus resistance band isolation work. The bands have worked wonders compared to doing calisthenics alone, but I feel like rings will take me to the next level.
@@johnjohntv1195 Bicep curls, triceps extensions or pull downs, shoulder presses, side lateral raises, band pull apart. For some of these you need to step on the band on the floor, others need attaching to a fixed bar. Just search youtube for band exercises for each muscle group.
Loving the calisthenics epiphanies Bro, keep the content coming, I have moved to a minimalist lifting lifestyle myself in the similar direction with calisthenics after 13 years of BB, I'll prob never go back but merely incorporate movements
Hey guys, is there an approach where I can get stronger with calisthenics but not bigger? Like I want more strength but not to get as big as other people want to be, I do like big balanced physiques but that's not my goal, I want to prioritise strength, so do I focus more on quality reps and stop when the form breaks or is there a different approach? I know it sounds like I'm one of those who think they'll get too big if they workout, but no, I do want to get big because I'm currently skinny, but after a certain point I want to retain the size and only increase strength (and also endurance and stamina) Like some martial artists, they don't look as jacked as bodybuilders, but they're very strong with their own bodyweight
I do mainly calisthenics, no isolating biceps nor triceps and my arms are my most developed muscles, but my back sucks I was doing pullups with my arms for so long, atleast I didnt feel it in back first 6 months
I bought a pair of rings and fall in love with face pull the first time i try it and then i fall off a bar and broke my wrist after that j got stungs by bees and in the hospital right now
I would argue that core strength is the key to front lever. I got the front lever through rock climbing a lot of over hangs without doing weight pull ups, and swimmers have a lot of carry over to calisthenics, core strength is a common denominator
Digging the calistenics content Alex! Your insight is always so unique! Ring curls and extensions are so challenging and fun that I can't go back to the regular weight version.
Ok I'm going to add isolation work. What do you guys think of this upper body calisthenics program? I'm pretty weak on weighted compounds Back/Biceps: 5x5 weighted chin ups 3x8-12 ring rows 3x8-12 face pulls 3x8-12 ring curls Chest/Triceps: 5x5 Weighted Dips 3x Failure Wall Handstand Push-ups 3x8-12 Reverse Flies 3x8-12 Ring Tricep Extensions
I use isolating calisthenics for my legs. Nordic curls, sissy squats, and the usual Bulgarian split squats and pistols. And just hammer them 6x a week with 4+ brutal sets. My legs grew the most with tons of volume.
I couldn't agree more. What I have been doing is 531 BBB. Just keeping the main lift then the 5x10 and finishing with three sets of three ring exercises. Like 3x6-8 ring dips, 3x8-10 ring fly, 3x8-10 ring tricep extension
Nordic Curls for isolating hamstrings have been humbling to say the least
Goddan if only i knew of em before i got my hronic hamstring pulls and tendonitis, even the eccentric as people say, shame that i didnt got the base before i was pushing too long injured
@@axilleaskazuya5370 Sorry to hear that man! High rep ring hamstring curls are not bad either if its a weak point. If you get lucky a gym might have a nordic curl machine.
@@quello i had to know that earlier , im in a proccess of rehabing and also strengthening and doing just hill walk simulating a sled drag stride, hill is 40 to 45 angle i do 100 steps couple times a week. I was too stubborn and thought i was mentally strong or driven when was started hill sprints 10 years ago and after the injury notinued for 8 months , and other activities wich resulted it being chronic , now this stupidity make me weaker not stronger , but i see the potential in this exetcise to make you resilient
Nordics are simultaneously one of the most and least accessible hamstring exercises lmao
I can't even do negatives properly at this point -- but I'm larger in body weight than average.
3:38 Alex never fails to shout me out when need arises... lol ... my man
Bless up
My man! You're always killing it, keep grinding and growing
Your training style is unique, man! Deserved mention!
man like meckanimal 💥
I’ve actually never done this before. Saving this to listen to while I work later. Salute bro 🦍🤝
I just saw you on phillion
@@Firm-Tofu-King I’m everywhere. It’s the super speed
Should make a big difference then! You'll love these exercises, salute bro 🦍🤝
REAL RECOGNIZE REAL
Calisthenics should be the bread and butter of most athletes IMO. Low risk, high gains, no asymmetries. There are too many benefits for natural lifters to ignore
Except skill training. That imo riskier
@@ak.8161 Yeah but with slow and proper progressions,connective tissue and joint prep you can reduce most of the risks
@@Jeff_123 yes you are right bro. it was just my opinion
@@ak.8161 No it's correct I'm jus saying it's not as dangerous as people say unless their being stupid like trying to do a supinated Maltese when they can't even planche or something like that
At least pushups, pull ups, dips and sissy squats
i fell in love with gymnastics after watching the Olympics this year and my gym has just installed gymnastics rings in there and they’re my favourite piece if equipment in the whole place, there’s so much you can do with them. my strength isn’t all there right now but im slowly but surely gonna build it up till im a boss on the rings 💪
Love the pelican curl. Started doing them when gyms first locked down and I started doing ring training. Arms blew up more in 6 months than the past 2 years in the gym.
The weighted stretch is key.
Absolutely insane!!
*reads text* … aight Imma head out and start doing pelican curls🐕
@@molaakk 🐧
hefesto is even better
@@averagecalisthenicsguy1504 it's to hard for 99,9% of us
brutally strong arms from pelican curls, i know a buddy who got insane arms from doing them and loading a backpack on his torso for more weight aswell as changing leverages
REST IN PARADISE JOHN MEADOWS
Combination of bodybuilding, powerlifting, calisthenics equals to an amazing, aestetichs and strong physique
Pelican curls literally gave me stretch marks I never had from lifting over 3 years.
The pelican curl is just a beginner excercise to train for a skill called "hefesto" so just imagine how much more gains there are to be made.
Crazy ain't it??
I just googled hefesto calisthenics..... Talking about bicep tearing exercises
@@Firm-Tofu-King why are people always like this... like this is an advanced skill done by prfessionals with years of experience, don't you think that they would have a slight idea on how to perform the movement without dying? That's just like saying that a backflip can break a gymnasts neck. Yes it CAN happen but it rarely ever will.
@@RubyRubeMe A lot of people, including ''knowledgeable'' YT channels/personalities, like to put false information out there about how certain exercises are inherently bad or injury-prone, while 99 out of 100 times the person performing them is to blame for not being conditioned or strong enough to perform the movement. It's the same bullshit with some people saying certain dip variants like upright dips are bad for your shoulder or something. Athlean X is a good example.
Yeah its annoying.
Back lever Hefesto 🔥🔥🔥
What about the front tucked lever into a skin the cat? Omg back and core gains, insane bicep stretch and amazing shoulder mobility!
Great drill for mobility and extra gains!
Appreciate the callisthenic videos! I love the idea of body control and moving myself through space in new and difficult ways, I'm definitely going to try some of these exercises in my regimen.
Everyone knows about push up & pull ups but very few know & actually produce content on the missing link that is...calisthenic isolation. Amazing content & amazing production quality. Love it Alex!
I've been doing exactly all this exercises for a long time, and have to say that this is the BEST isolation movements, much better than gym version, contraction is insane🔥
Although I don't do calisthenics I've been neglecting isolations for years thinking it wouldn't make much of a difference to my overall physique because the weighted pullup is my most advanced lift. Once the gyms reopened I changed my program to one with 3 times as much arm volume and the difference is staggering. Needless to say the girls have been spotting the difference as well;)
presses and rows will increase arm size, adding arm exercises should add more size. That's why they are done! chin ups with elbows in and push ups with elbows in will attack the biceps and tris.
Never done any of this! Whole new world tbh. If they are as good as the nordic curl, gains WILL be made. Took my nordic from 0 to 3x5 with added 10kg, all I can say is hams are 100% not my weak point anymore
Thats a very decent angle for them curls alex, shi is tuff af 💀💀
And imagine with the feet elevated! If only lifters knew how hard these can be.
I could never feel my biceps being worked. I felt it a little when I brought my elbows closer together during curls but this was very helpful. A simple solution for something people spend years researching.
This video prove again the carry of rings and importance for my calisthenics bros! Buy a pair of it, you will not regret it guys.
The cut is looking sick ! Do you think as an early mid intermediate you can still recomp ?
Thanks Bilal! Yeah it can still be done, and arguably.. always. However, it does get harder to pull off and at some point it's wiser to bulk and cut within small weight ranges.
Sick video! Keep the calisthenics stuff coming please. I was thinking that meaby you could also do a video about gym exercises for calisthenics athletes (I know it sounds bit weird but I am not purist) to complement cali training. Thank you for all that you do.
These calisthenics people will do everything to avoid weightlifting smh
Yesterday I hit my highest volume calisthenics workout ever, 153 pull ups wide grip and 163 straight bar dips
how many sets did u do?
Your parade is on Tuesday.
@@EricJohnson-cp5jb this comment is two years old
@@Jsoccer1999 Damn! You missed your parade.
@@EricJohnson-cp5jb hating for no reason. Try being positive sad man
What about lower body? Nordic curls and reverse nordic are incredible
hey alex, when doing pullups and chinups(weighted and bodyweight) I tend to fatigue my forearms more. literally my forearms will be pumped twice as much as back or biceps... and it's not a grip strength issue, I think it has to do with my form. any tips?
My two cents: Try puffing out your chest a little bit more rather than caving in on your pullups and chinups, plus, since they are compound exercises, to feel a specific muscle you gotta have a solid mind muscle connection, so maybe do some activation exercises. If you want to emphasize the lats and feel a stretch, lock out your elbows at the bottom and try opening up your back, if you want to feel your biceps, try doing small iso holds at the top of your chin ups and focus on the lockout and the top half. I also found that doing banded chinups and pull ups helped my mind muscle connection for my back, as I could reduce the weight I was lifting and focus on form and mind muscle connection.
I've been doing purely rings for the past 4 weeks and put 1cm onto my flexed upper arm.
Definitely the biggest bang for your buck in for your upper body training.
Physique is looking great, especially chest, shoulders and yoke!!
I did those bodywegiht tricep extensions today on my barbell for high reps (15+). Pump was great and it felt great. did them at the end of my workout and I'm def keeping them in.
Seriously this is the best video I ever seen about isolation exercises in calisthenics. It's hard to find a good content that goes straight to the point and show what must be shown clearly and without any bullshit. Thank you so much! ✌️
Pelican curls are so funking difficult to fully execute with straight arms. It might be the only move in calesthenics I've tried that could tear your muscle .
On the first type of bicep curling (with elbows in front of you) - imagine going beyond feet elevated. Imagine hanging on rings and curl your body up - a chin up with elevated elbows, no lats involvement, that's curling your whole bodyweight, gotta dream big
I’m amazed at how you are still making such A+ content on the topic of fitness, I’m blown away, keep up the great work
I love that you can do whatever the fuck you want with rings. You can hit every muscle in the upper body and when you start doing gymnastics training on the rings...man that's a different world altogether. Best. Investment. Ever
Just gonna add
-ring flies and pelican is a good exercise to strenghtening the muscles necessary for iron cross
-ring Y-raises targets the side delts *HARD* . It also target the smaller, potentially weaker and neglected mid and lower traps. It's one for the basic move, with the advanced one being handstand to planche lean to handstand press. The burns you feel on your side delt is immeasurable, and you can see the prove by looking at world's strongest planche and handstand athletes.
-To work the upper traps one can do an inverted shrug or handstand shrugs. The upper traps function is to shrug, hence simply shrugging at any of this position is going to target the upper traps.
4:28i’m predominantly a calisthenics athlete and this explains me exactly, i already started isolation work recently with dumbbells for my biceps, but i’ll be doing calisthenics isolation exercises in my next mesocycle beginning next week💪
Thanks Alex, this video is awesome because you’re 100% correct because I have trained mainly with Compound moves and even with significant size my arms (I don’t have great genetics in my arms anyway but still) have always been the lagging body part that have annoyed me for many years and now after training using no weights and just gymnastic exercises and progressions toward the Front Lever, Back Lever, L-Sit, Handstand, Supinated Planche and Straight Arm Ring progressions have decided to combine them and use Weighted Calisthenics with Static Holds that bridge the gap when it comes to all around body strength and Gymnastics Method who only trains strict Gymnastic training has some straight arm progressions used by gymnasts to improve their strength in the early and advanced phases of training and are worth looking at and using.
Wait you’re saying I should be doing isolations as a novice?
Absolutely. 1 exercise for biceps and triceps.
u should try doing high volume calisthenics in the sun for like 6 months and see how close to those BBC guys u can look like
2:58 now you're on my world! never done bicep curls or any dumbell exercise! calisthenics for life!
holy fucking shit this is genius(i do facepulls with bands) i will try to do them with rings!!!!!
Everybody gangsta with the regular push ups, until ring push ups roll in🤣
i feel the argument about lacking arms with a wide back, even as a guy training arms twice a week with isolation. I'm doing great progress with pullups and chinups and my lats are my best bodypart (in general back width) but my arms have started to look a bit small in comparison. Gonna give the ring curls a shot, since i dont fancy db curls that much anyway.
edit: I did front lever training during first covid lockdown, and damn, that works a lot of different muscles. Was great for lats and abs as well.
2nd edit: Great, informative video, Alex!
Dude you are starting to look absolutely awesome!!! Keep it up Alex can’t wait to see the aesthetics
Not starting to? No, he's looked awesome for years. He's just refining the already awesome sculpture he's made his body into.
Alex's channel deserves to be among the top 5 calisthenics UA-cam channels.
Interestingly enough Ievgen scherbyna is 6"5 and has an amazingly clean front lever
No excuses!!
Damn Alex is pulling out these calisthenics gainz out of pocket
I agree. There are guys who do a lot of front lever work and they can do weighted pull up with extra 70 80kg without ever training for it.. But it also transfers the other way around
You're getting pretty fuckin big dude
Been on the ring journey myself alongside utilizing bodyweight calisthenic basic variations of the push, pull, and squat movements. Game changer in terms of enjoyment and overall strength development in my opinion
If you have a trx do a plank and put a dumbbell in-between your thighs to have it loaded. Insanely good core exercise. If you do it flipped like an inverted row and prop your feet on a bench with the dumbbell in-between hip (uncomfortable on nuts but for the gains) it's easily the best glute stabilization exercise I have done
Loving the calisthenics content, especially from the perspective you approach it with.
I've been struggling since lockdown how to program in accessories - as I was lucky enough to find the space for a squat stand, bench, barbell but not much else. After a year or so i can't say i've done much more than maintain most of it - but I've had my eyes opened to the challenge that having limited equipment presents - and the joint health/mobility that overcoming that challenge presents.
Do you have any calisthenics + big 4 training programming on the horizon? Ideally I'd like to just train one primary and one secondary barbell movement and go straight to calisthenics. Attempts so far - i have not been able to dial in the volume or excercise selection that doesn't have me feeling broken down after 4 weeks - or feeling like i'm wasting time and making no progress.
Alex.... yeaaaaaahhhh
Edit: How's your cut going, you almost done ? You looking real lean brother !
Going well but still got more fat to lose! Easily another 10lbs
@@AlexLeonidas Nice man kinda same w/ me. I believe last update I gave you I was around 168-169lbsish im around 166ish still got a good 6lbs to lose. Keep going brother !
Almost at 250k subs, what a journey congrats bro
Much love OG
What do you think is the most effective rep range for the front lever raises? As it is more of a strength skill than pullovers?
Thanks for this amazing video. Been doing calisthenics for a few years now and there are indeed areas that will be weak if you dont isolate at all. The posterior delts especially come to mind here. I also really like your point about using rings on presses for chest. This works 100%, I dont have the best chest genetics but incorperating more rings made an insane change!
Glad you mentioned frinksmovement, his channel is legit golden and he should have way way more subs.
RIP John Meadows, so so sad
The best ring upper back movement imo to get better benefits than the cable face pull is to do retraction with rings similar to the ring face pull for the rear delts, rhomboids, and mid traps, but then externally rotate while holding that isometric contraction (still retracting) for the rotator cuff, then “press” overhead so you extend the moment arm and hit the lower traps. Then do it all in reverse for the eccentric. The tempo should be nice and controlled. About 1 second for each concentric step I mentioned with a slight pause in between before the next step, and about 2 seconds for each eccentric step. This lights up the upper back and you can easily adjust the difficulty with your foot placement.
Bro you're looking golden!!!
Lean and mean.
0:00
Thanks brother, more lean gains on the way!
Sad day today...
A huge loss indeed.. RIP to the one and only John Meadows
Actually i do all of them except ring flies instead doing them i do Bulgarian ring push up and Bulgarian ring dips 😅😅
Thanks man u prouved to me that im in the right way 💪🔥
Lmao you're all good homie!
Man that's a solid front lever hold 8:25 crazy lat tension huh? 💪 As a mostly calisthenics practitioner for a few years, my arm development is definitely lagging compared to my torso as you mentioned 😑 it's funny this video popped up in my feed since I was just writing up my plan to work on lagging body parts. Awesome videos bro, I really dig the fact that you embrace calisthenics training with weighted exercises and barbells too. Keep it coming man 🙏👍
Thank YOU. Sick of people saying it's mainly genetics. I call bull on that. I work hard for my Triceps and Calves. Guess what? Those were the worst parts before. Let them know man! You're the only person I truly follow and respect. Others, eh... just for the routines.
hi alpha. i had a motorcycle accident in which i fell on my left elbow, since then i feel pain in this elbow only when i fully extend my arm. the doctor said that i have a very tiny fracture wich he believs that it will be heald by it own and meanwhile i can continue to do my sport but only pulling mouvements. concerning my chest, shoulders and tricpes, what exercices can i perform in this case. greetings from algeria
Damn. I fractured my right elbow last year from 3 consecutive falls on it off a four wheeler. This year I fractured my left elbow from a fall off a dirt bike. Both elbows healed over the span of a month and pain went away sometime after.
@@romandashkevich9780 i am now in the 2nd month and no progress 🥺
@@coctaildz5388 I don’t know if this applies, but I got decent sleep and a nutrient dense diet in both situations.
@Isaac MacKinnon I’m running Matthew Zlats program. Dips and pull ups. And I threw in box squats for legs.
@Isaac MacKinnon interresting advice thanks bro
Reverse flies aren't hitting the side delts, they're hitting the rear delts. For side delts you'd have to do inverted iron cross flies in a handstand, very tough 😅
It does hit them, maybe not as hard as a traditional side raise but with this and face pulls the gains should be satisfactory. True that inverted iron cross flies are next level though 😅
Im a calisthenics trainer and I've pretty much done and programmed everything Alex explained in this video and it all works
I love this calisthenics series you're making Alex. I'll be coming back to it next summer.
You've convinced me to get suspension gymnastic rings. I've been doing fixed bar calisthenics plus resistance band isolation work. The bands have worked wonders compared to doing calisthenics alone, but I feel like rings will take me to the next level.
Which exercises are you doing with bands?
@@johnjohntv1195 Bicep curls, triceps extensions or pull downs, shoulder presses, side lateral raises, band pull apart. For some of these you need to step on the band on the floor, others need attaching to a fixed bar. Just search youtube for band exercises for each muscle group.
I was already doing them intuitively. Now I know the names
Tao physique and fitness faqs got me on these during lockdown
Loving the calisthenics epiphanies Bro, keep the content coming, I have moved to a minimalist lifting lifestyle myself in the similar direction with calisthenics after 13 years of BB, I'll prob never go back but merely incorporate movements
Hey guys, is there an approach where I can get stronger with calisthenics but not bigger? Like I want more strength but not to get as big as other people want to be, I do like big balanced physiques but that's not my goal, I want to prioritise strength, so do I focus more on quality reps and stop when the form breaks or is there a different approach?
I know it sounds like I'm one of those who think they'll get too big if they workout, but no, I do want to get big because I'm currently skinny, but after a certain point I want to retain the size and only increase strength (and also endurance and stamina)
Like some martial artists, they don't look as jacked as bodybuilders, but they're very strong with their own bodyweight
I do mainly calisthenics, no isolating biceps nor triceps and my arms are my most developed muscles, but my back sucks I was doing pullups with my arms for so long, atleast I didnt feel it in back first 6 months
I like bodyweight exercises now and deadlift and squats are the only two barbell exercises i like
Nordic curl for hammies and reverse nordic curl for quads
hey can someone post the Kevin Campbell incline Pelican curl video link, trying to check that vid out more
I've done those body weight curls! I was shocked cuz I didnt think it was going to be hard 😂😂😂
I love frinksmovement tv. Great channel!
Good for gains.. but this shit fucked up my elbows for a couple of months.
Funny thing is, when I stubbornly started doing isolation exercises, I saw crazy performance gains in my compound movements and lifts too.
Makes sense bro, when you pick the right isolation exercises they absolutely have carryover.
I do curls with rings using also a false grip, (amazing for the forearms).
11:23 the first exercise that i feel in the rear delt, thanks😁
Fantastic!!
Bro i can't wait for your calisthenics program.
Mucho Macho Mucho Macho Gay Man 🏳️🌈🏳️🌈 🏳️🌈 Love is gay!!!💞🌞✌️🥰😋🤤
I bought a pair of rings and fall in love with face pull the first time i try it and then i fall off a bar and broke my wrist after that j got stungs by bees and in the hospital right now
This guy knows the real shit,getting calisthenics into the fitness industry,love it bro
Check out Fitness FAQ. Daniel blows this guy out of the water.
I identify as first comment.
Great video like always! Best fitness UA-camr hands down💪🏽
I would argue that core strength is the key to front lever. I got the front lever through rock climbing a lot of over hangs without doing weight pull ups, and swimmers have a lot of carry over to calisthenics, core strength is a common denominator
"I got the front lever by practicing a back focused sport but i think core is the key to a front lever" ?!?
Imagine one-armed feet-elevated ring curls!
Hey Alex what happen when hitting a calisthenics plateau? How can I overcome it? Loving the calisthenics videos btw!
Switch variations, make sure sleep and diet (at least maintenance or surplus) is on point, maybe take a deload to drop off excess fatigue
Alex I have been doing what you have been doing during this cut. Great results so far.
Awesome man!!
@@AlexLeonidas please do nick neilson time.volume set and how to build size with 1 weight i inky have access to 25 kg sack
Digging the calistenics content Alex! Your insight is always so unique! Ring curls and extensions are so challenging and fun that I can't go back to the regular weight version.
Ok I'm going to add isolation work. What do you guys think of this upper body calisthenics program? I'm pretty weak on weighted compounds
Back/Biceps:
5x5 weighted chin ups
3x8-12 ring rows
3x8-12 face pulls
3x8-12 ring curls
Chest/Triceps:
5x5 Weighted Dips
3x Failure Wall Handstand Push-ups
3x8-12 Reverse Flies
3x8-12 Ring Tricep Extensions
Who is that who was doing the pelican curls? McAnimal? Could you tell me his name so I can look it up?
Meckanimal, check him out!
ua-cam.com/users/Meckanimal
I use isolating calisthenics for my legs. Nordic curls, sissy squats, and the usual Bulgarian split squats and pistols. And just hammer them 6x a week with 4+ brutal sets. My legs grew the most with tons of volume.
I couldn't agree more. What I have been doing is 531 BBB. Just keeping the main lift then the 5x10 and finishing with three sets of three ring exercises. Like 3x6-8 ring dips, 3x8-10 ring fly, 3x8-10 ring tricep extension
Awesome, this video dropped just as I got my rings ! Thank you, Alex, great video as always !
11:36
Grab the rings from the inside, your palms facing outwards. That will help to hit your back more.