How I Combine Calisthenics and Weight Training
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- Опубліковано 29 бер 2016
- There are many ways to combine calisthenics and weight lifting exercises. What I've found works best is to just alternate the tools with the same general movement pattern. This helps ensure muscle balance and health while giving you equal time with each method.
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This is exactly what I was looking for when searching "how to combine calisthenics and weight trainig". Short and clear video (like all of your videos). THANKS
I’m with you there!
@@andrewfoote8509 I also recommend watching alphadestinys video on the subject :)
And i completed 100 likes
This guy is secretly batman.
I’m literally coming back to this because I feel like I need to add weight training to my current routine. Really great video!
I super appreciate this video! Simple and straight to the point 💚👊💪
I've been looking for this type of video!!!!! thank you man, eventhough this is 6 years old. thank you so much you helped me a lot!
Love videos that are straight to the point! Thanks for the tips and keep up the good work 👍
Thanks for watching DTR, all killer no filler is the way to go!
It doesnt matter the year we r in, this video will keep being the best bodyweight+freeweights approach!, You are a beast!!
Thank you very much Jacques_Ev for your support and for watching my stuff :)
Wait omg this video is perfect, i was thinking if i could do weightlifting and calisthenics program without replacing others then your suggestion is literally the perfect thing i was looking for, of ourse you can replace the similar movement/purpose of the weightlifting into calisthenics and etc
Love u man u give the best knowledge
Much thanks for the props and support!
Used to hate any type of weights after reading CC, but now Im getting maybe even more into lifting weights - mainly big compound barbell excercises, basically everything except bodybuilding style (maybe some of it for pre/rehabilitation or some last accesory excercises or something not very important). I think its great to combine these two types of training, they supplement each other. Also weighted calisthenics is great.
I think he means barbell lifting is a compound movement that uses the whole body compared to the types of isolation lifts that bodybuilders do.
Good advice. There are certain exercises that I use weights for because they suit my needs. For example, double kettlebell clean and push-press gives me a great full body explosive movement - I always do this to start every workout. After this I go onto my body-weight exercises.
Like that plan very good Ruiseart!
Old video but method is & will always be very effective & beneficial.
Thanks Matt.
Good job
No lower body movements can truly build mass with calisthenics alone. Handstands,and gymnast ring work,pullups,handstand pushups,muscle ups and so on can build a spectacular upper body though. But the main limitation with calisthenics is posterior chain/leg strength. Bodyweight squats,jumps and sprints simply is not enough. Unless your lower body genetics are top notch.
There's a lot more to lower body training than the things you mentioned. Have you tried jumbo shrimp squats?
If it wasn't you,the man who runs this channel, I would think you were joking due to its funny name. But what is that?
I looked them up. Yes,I did them without knowing I did them. Those and pistols. Well,it might have had some carryover to powerlifting,but my barbell squat was weak in comparison to my bench when I started lifting after doing calisthenics for years. My starting bench was alright,about 265 pounds,I am actualty genetically gifted with a strong chest. The squat was tested first after a few weeks of technique training to avoid injuries and clocked in at 315. So my baseline was not so bad,but it seems like the upper body movements had better carryover to lifting,because I was relatively strong for a noob on the benchpress. But I wasn't a noob to working out. I am about 220 now,but I was about 190-200 when I started lifting. So I wasn't a skinny dude. But my upperbody to leg ratio was slightly skewed. My upperbody was even admired amongst my fellow lifters,even though I came from a calisthenics background. So that stuff works well for upper body,but my legs were uhhhmmm....a bit lagging. But not that bad for someone who didn't squat heavy barbells before. And 315 is not bad for a noob.
But squats and deadlifts does wonders for legs!
Combining the best of both worlds is the way to go!
I do lots of weighted pullups as well!
ua-cam.com/video/AIpsvNAT834/v-deo.html
there are a lot of lower body exercises in calisthenics most people have never heard of
This is crazy... yesterday I just made a vlog about this very thing!
Good video. But, and quite an important but too, there IS a big difference between them. Typically bodybuilding isolates body parts, maximizing the effect on that particular muscle, while calisthenics typically enhances the body's core strength, which is healthier, minimizes chances of injury and is perhaps more "wholesome" long term, where bodybuilding is more "cosmetic" but also can create imbalances.Calisthenics with added bodybuilding-style weight lifting is the way to go if the goal is as much health as it is cosmetic effect. You get both from calisthenics, but only one of the effects from classic bodybuilding.
Matt I’ve been combining the two since the mid nineties.. not because I was ahead of my time lol but for me certain body weight exercises suited me better than their free weight counterpart..
ie: workout A/ BARBELL BACK SQUAT, SL/DEADLIFT, DUMBBELL CLEAN AND PRESS.
workout B/ WEIGHTED DIP, WEIGHTED CHIN, FARMERS WALK
sometimes I include two handed Dumbbell rows after the clean and press in workout A. so I keep the two systems separate or I mix em up with: A/ BB SQUAT, WEIGHTED CHIN, DB CLEAN & PRESS. B/ DEADLIFT, WEIGHTED DIP, DB ROW. C/ REVERSE FLY ON RINGS, FARMERS WALK.
Killer workout there Thomas keep up the great work!
I would replace leg raises with cable Pallof press(anti extension, rotation and lateral flexion) instead of Abs Machine. It is a more comprehensive strengthening of the core in the same way leg raises are. You can overload(slowly with good form) and the carryover is astounding for everyday life and athletic performances.
short and to the point
That's the way I like to roll, all killer no filler
I actually like to start my workout with a big, heavy compound lift and end it with complimentary calisthenics. So I only do one big weightlifting exercise, and 2 or 3 calisthenic exercises. I don't know why, but I like this approach and it feels good.
That's a great approach, I like to use that with folks all the time and they like it too.
The sweet spot I found was two bodyweight sessions and one heavy weight session a week but your approach sounds interesting. I'll give it a go I think
shark wolf im planning to do this:
Mon full body with weifhts
Tue rest (PE)
Wen calisthenics routine for upper body
Thu lower body with some calisthenics exercises and some weights
Fri Pe
And weekend rest
@@ClassicsFroms-sq7zk how is this going?
Following an upper/lower split, I do calisthenics for upper body and weights for lower body. Push-ups and inverted rows on one day and squats and deadlifts the next day. For the upper body workouts, I do 10 supersets of 10 whilst the lower body workouts are done with 5 straight sets of 10.
Great program, hard to go wrong with an approach like that. Great planning.
This timing is crazy. About two days ago I started to think about a combination of both. Even though I've been doing pretty much only calisthenics for the majority of my life I feel like some of the benefits of weight lifting may be nice. Espically when attempting to gain some additional (but not excessive) mass.
+Christian Putter Crazy... I just made my latest Vlog about this subject!
+DavePazz I had the same feeling when I got into the weights a bit after doing BW training for a few months. I was doing over head presses and thought "I would rather be doing handstands" After thinking that a few times I made the full time switch.
On my upper days I do heavy bench then a murph minus the running along with some accessory exercises and lower days I do deadlift,weighted lunges leg extensions and curls then calves I also am doing wrestling now and soon to be track so im trying to figure out my volume
You look like the buff James Murray from Impractical Jokers. 🔥
Any recommendations If i want to combine the hybrid routine with progression routines(muscle ups , front and back lever ) ?
He looks like a Dave but sounds like a eugene
The way i did this is a Pull push legs split but on my A days i do heavy weight lifting and on my B days i do my calesthenics training on rings and parallets.
How is that working?
Finally yes
I really liked your video. Taught me a couple of things. My questions is ... Following your routine, I would ONLY have two different sets of exercise. Either A > B or B>A . What do you recommend if I wanted to work out 3 -5 days a week?
Can you recommend a C , D and E Routine?
Be Fit. Live Free
You can add a 3rd routine, which could be all weights, all bodyweight or another combo. You can also alternate the A and B workout and each week will include either one extra A or B workout and then it rebalances out on the following week
Hi! As a Natural bodybuilder trying to pack serious gains with 3x/week Full body routine, can I do Low intensity bodyweight exercises (push ups, pull ups, sit ups) during my rest days?
hey ! thanks for this video can u tell me what is the volume sets and reps for each exercise ! thanks !
First establish a baseline of consistent workouts. Then do what you can and then add where you can.
Also, do you have a plan for progressing your technique? Endless reps and sets will only get you so far.
whats your take on weight vs calisthenics for rehability & fixing muscle imbalances
I think with the weight training you can do more, since you have more options. Fixing muscle imbalances is first selecting the right exercises to strengthen the weak sides, and stretching (relaxing) the tensed up sides. Weight training has the most exercise options, so you have more to work with. Rehab? Try to think of a calisthenics exercise that works the legs heavily. Now think of one that does the same, that could be done for someone with knee problems.
When you have weights, you could do sled-dragging, deadlifts, kettlebell swings, hip thrusts,..... Sled drags and swings have rehabbed a lot of knees and backs already. With calisthenics? I dunno... Some might argue calisthenics is safer, but I am not so sure. A lot of calisthenics variations use awkward positions to get a greater training effect (like close grip chin ups) and therefore will put a lot more stress on the joints (wrists+elbows in this case). With weights people often chase the numbers inviting injury by going always heavier and pushing too hard.
I will always train with both.
I think calisthenics + kettlebells is a very strong combo, it would give the best of both worlds.
As a beginner to calisthenics, if I wanted to do upperbody/lowerbody split, should I do the calisthenics exercises first and then the weighted ones as accessories later? for example pushups etc first then in the same workout use bench press as an accessory?
It may not matter too much one way or the other, but it also depends on how you do it and what your goals are. I would alterate which one you start with each week and see if you prefer doing it one way or the other
Although, how should one vary and chose calisthenics exercises mixed with weights if after a while one notices muscle imbalances developing?
I would address the imbalances through more of corrective exercise and just emphasizing the muscles that are lagging. You can use either BW or weights to do that as you wish.
Hey great video, my question is would it be ok to do something like, go to gym and train legs, next day train chest and triceps with calisthenics, next day train upper body at gym, next day train back and biceps with calisthenics and so on..? With a rest day once every 4 or 5 days?
For sure, split routines are great for keeping the mind's edge sharp while allowing some rest and recovery for the muscles.
Is it just me or is his whole vibe so positive lol
Thanks Joseph. I do try not to be negative. It's almost impossible to produce a positive result when you're coming from a negative place.
What about isolation exercises such as bicep curl and tricep extension?
Look to suspension straps for those. Check out these videos for more:
ua-cam.com/video/4c74J8_MfCQ/v-deo.html
What if we did 5 sets for each body part, but the first 3 sets are weights, last 2 are body weight? So 3 sets bench press, 2 sets some type of push-up. 3 sets rows, 2 sets pull-ups etc etc..?? That way we do the same workout 3 times a week, but change the bodyweight variations once they become too easy.
That's also a good way to combine them. I've also had guys do pull-ups and then single DB rows which is another good combo.
Amazing video! Question where does Biceps: Chin up/Curl and Tricep: dip/push downs factor into the A/B sequence?
Arm focused techniques would fit with the same fundamental push and pulling days. So. if you have a pulling day you would put the biceps curls with that, maybe at the end as a finisher. Same with triceps extensions for push day.
@@RedDeltaProject thank you, kindly!
Hey Matt, not entirely sure about the need for a BB Row for the Pull-ups, or the Ab Machine for Leg Raises. Pull-ups and leg raises are the two most potent exercises regardless of your training modalty. Plus, when you work squats & deadlifts, you're working your anterior and posterior core. When you do pull-ups, you're working more than just vertical pulling.
+Zhan Hao Mak I know right? When I made this list I kept thinking about how I would rather do the BW version of the move over the weighted one with those two being the biggest reasons. I just had to come up with something for a weighted equivalent.
+RedDeltaProject I think this is kinda a "fitting a square peg into a round hole" scenario. I honestly don't think there are substitute equivalents that have as much an impact as these 2 exercises.
I think you should take the opportunity of using weights for core to train rotational strength, since moves like leg raises don't hit this quite as well. One of the best moves for this is the full contact twist with a landmine, but you can use cables and other things as well.
+Zhan Hao Mak You're right. I guess that's why I've always found better results with the BW stuff. It just seems to fit better.
That's good as far as compound movements go. But how about supplementary isolation work?
I would just use them, as you said, as supplemental work. Throw in some curls or extensions as you like but i just use moves like that in a playful manner, I don't even keep them in my workout log as they play a fairly minor role compared to the big compound lifts.
You can do isolation exercises with bw, just use rings or on low-mid bars ypu can do bw curls,pelican curls and tricep extensions
can u do push ups and bench press on the same day..like a push day or something
For sure, you can use light push ups to warm up for the bench, or as a finisher afterward.
I like to take folks through a bench press session and then have them do more advanced push up variations. It's easier to do Archer push ups once the nervous system is ramped up from the weights.
Cant I just do like weight at night and light callisthenic such as push up pull ups squats and burpees in the morning weight scheduled would be incline press bench press flys and back would be db rows with up right rows bbrows legs front squats back squats lunges leg curls caft raise and arms ez tricep extentions with tricep curls ezbar curls db curls rist curls cardio on week days or would this be over training
The following message was written on your podcast page, but I don't do Facebook, so I'm re-posting it here, Matt....
Ah, here is a place to comment...I've missed seeing this listening to the other podcasts. Great job of exploring this issue, Matt...what will go down in history as your fundamental point. Trying hard to "step inside" my body to chase this down. That all being said, I have two questions which are a bit off topic.
1. Got a guesstimate on the release of the physical edition of your first book?
2. I have to admit I incorporate weights in with the body weight training. Overdid it on shrugs...pulled something. Pull ups are out of the question right now. If you ever did something like that, did you workout around the issue, like do curls for example, or did you just take a total upper body break for awhile? I can still do body weight leg work, but just hate to lose the progress I was making with daily workouts. Pushups seeeeemmm ok...but perhaps in the big picture I should hold off on them to let the muscle repair...
Any insights you have on the great matter would be much appreciated.
One more thing...would it be possible to link these comments to G+?
Thanks as always for all you do, and thanks for your time. Shine on. :)
The physical book has hit a bit of a snag as I'm actually making some big changes to it, (adding more images and such) and I'm looking for a good copy editor. I'm on it though!
regarding injury, I'm a big believer in always doing what you can and working around the injury. Just try to avoid pain as best as possible. Low weight/ high rep training is often good to get some blood flow into the area and speed up healing. Just listen to your body, pain is bad.
RedDeltaProject Hey Matt...was gone for a couple of weeks. Did see a doc today...popped a rib back into place for me....too much Eye of the Tiger, eh? Hah! As you stated in your podcast, pain is a sign of ignorance....
Thanks for the update on the book, my friend.
Shine on.
Great video!! Does it make sense to make one week only BW and the next one, weights, or it's better to mix BW and weights in the same routine?
And could you make some advice for planning a three day routine?
Thanks!
I would mix the two into a single workout, just to give your nervous system something different in each workout. The other way works well too, but sometimes we crave one style over the other and it's good to mix things to get the variety.
How would you apply this to a PPL routine working out 5 days a week? I was thinking Mon/Tues WeightLifting and Thurs/Fri Bodyweight... Wednesday Legs (Weights and Bodyweight.
You can certainly do that, or you can do a Weights Monday and Thursday and BW Tue, Friday. Legs on Wednesday and weekend can be a mix.
@@RedDeltaProject so doing this
Push(Weights)
Pull(Weights)
Legs(Weights)
Push(Calisthenics)
Pull(Calisthenics)
Legs(Calisthenic Based)
Also add 2 days of intense swimming as my cardio.
Would this improve hypertrophy, strength and being able to do cool things such as muscle ups or one arm chin ups?
Hey, I have a question: I'm trying to join the military, I need to drop weight and become good at doing calisthenics...I like powerlifting I'm very strong at the three big lifts (bench press, squats, and deadlifts)...In your opinion what would be the best way to get good at running and calisthenics?...I bench press 475 pounds and can't do 2 dead hang pull-ups...that's horrible...thank you for your time and I'd appreciate your opinion.
The best thing right now is to certainly start making those calisthenics part of your usual routine. get used to doing them, especially the running.
I would also make sure your weight is in check. A lot of your stuggle may be more due to just carring extra weight that will require more work with every step and rep.
A little confused with what you were saying. so do you do all the A Exercises on day one or pick one that's calisthenic then one that's weight training?
I've been dabbling with calisthenics for about 3 months (as consistently as I can since I work EMS) & what I try to do is if I'm doing back and biceps that day, I'll do all the body weight stuff first then go onto the weights to finish. I find weights easier than bodyweight stuff for the most part.
is that a good way of doing it?
You can either way, but the program I laid out was to do the A moves on day one and the B moves on day two. That way you're getting the BW and weight equivilant of the same basic exercise.
+RedDeltaProject ok I see. so I'm guessing you're only doing a little bit of each so as to not do more than an hour or so for the entire workout.
I usually do 2-3 sets of an exercise but in this example I would do 2 working sets since this is quite a bit of work.
Thanks
If I do a push pull split , which body weight exercises can I use for pull days and push days?
Here are some ideas:
Push: Push-up variations, dips, handstand work
Pull: Pull-up variations, rows, front levers.
RedDeltaProject thank you :)
Good videos! They are in good stead for me. I want to try out the big 6 as a routine, but I have a question. With the big 6, not all muscles are trained directly. Is that bad over time? Should I do some other exercises in addition to the big 6?
When did Allen Harper shave his head and become a bodybuilder?
It was just after he kicked Charlie Sheens ass and stole his car 😂
Weighted squats are way better than any callisthenic exercise
it looks like you are moving your head and another mouth is talking with that sun burnt hahaha...great video as always
+Nicolas Mascareño Almost like I'm possessed! Bwuahahahah!
hey man , nice one finally got it but just wanted to know that, if i train MONDAY : full body, TUESDAY : full caliasthenics, WEDNESDAY : full body < THURSDAY : caliasthenics FRIDAY : full body , SATURDAY : CALIASTHENICS ? is it ok to do ????
Sure thing. Just make sure your recovery (diet & sleep) are on point and keep making progress in each workout in some way. Maybe make the calisthenics days a light active recovery day.
so on caliasthenics day should my calories and rest should be high ?? and MONDAY,WEDNESDAY & FRIDAY full body is good right ?? deadlifts ,bench and squats...... i know u might be busy but it would be very helpful if u can help me out of this...
Dud, you will never keep that up for a long time. Try this:
Workout A=calisthenics
Workout B=barbell
Day1=A day2=rest/stretching/cardio day3=B day4=rest/.... day5=A and so on.
A:
Superset pullups with dips or handstand pushups
Superset single leg squat (or kettlebell swings if you have a kettlebell) with jumps
Superset inverted rows with pushups
B:
Bench press 4x(2,3,5)
(Front) squat 4x(2,3,5)
Deadlift 1x5
Rows: 3 max sets
Or you could take a different approach: upper body = calisthenics, lower = barbell
do a upper lower split.
Or do only calisthenics, except for one day a week where you hit the gym. In the gym do your squats, deadlifts, cleans etc, and for the rest do what you like with the calisthenics.
The options are endless.
vivek vavadia Bro I just made up my mind that’s exactly how I was going to train,MON WED FRI compound movements with weights SQUATS, BENCH, DEADLIFTS, SHOULDER PRESS. TUE, THUS, SAT I Would do Calisthenics and stretching movements and heavy bag work.
you've got a serious skiiers beard here!!!!
Yea, that Colorado Sun gets me at least once each season. It's nothing like the sun back east.
Squat --> Squat
How is bridge equal to deadlift???
I wouldn't say the two are equal so much as similar. Same with the two squats as well actually. There is enough unique benefits to each.
Jozsef NGJ
Main impact of deadlifts are to strengthen your lower back.
Bridges also do the same .
The difference is just the resistence.
Om Ghawalkar bro deadlift do a hell of a work on your body, you can't compare bridge to them
Single leg bridges workout lower back flute hamstring and hip flexors just like deadlift but deadlift also does upper back and forearms from holding weight
Doing both is what will give you an aesthetic and strong physique.
Is that actually true?
@@waposdefensapersonal Yeah. You can combine them into your training and actually build a pretty strong physique. I did that when I trained Olympic weightlifting and powerlifting.
Can I do some of the Calisthenics exercises in Monday and Wednesday for example, and go to the gym on Tuesday (chest and triceps) and Thursday (back and biceps) where I could do the exercises that require equipment? What is the most effective of doing these exercises if I want to do calisthenics and weight lifting on different days? Or it's better to do all of these exercises 3x per week and rest all the other days?
I hope you answer my questions!Thanks so much for the video anyway..
You can pretty much structure your workout however you like alternating a weight day and a calisthenics day is a classic approach that works well. Listen to your body and adjust your routine as need be.
going push ups first day bench second is pretty dumb overall
ah, it's not the second day, it's the second workout. So if you workout Monday, Wednesday Friday, then you would use Bench on Monday and Friday and Push-ups on Wednesday or vice versa.
So David...whats 'dumb' now? You?
@@boomboomkawabanga you
Ok you’re really making it so complicated. The basic fundamental lifts are Bench, Squat, Deadlift, pulls (rowing or pull ups), overhead press, and squats. Body weight would be more Push ups (including variations) , pull ups (including variations), and squats I guess (variations) and also abs stuff like legs raises and such. If you’re talking about lifts and not machines. And also weights could be cleans and such too.
yea, that's basically what I'm trying to say. Take the fundamental movements and then just alternate between the BW and weighted variations of those movements.
RedDeltaProject If you’re talking about pure lifts and not machines. Meaning barbells.
like crossfit
Why are you wearing fake tan?
+Adam McCartne6 Fake?! no way man, that's 100% earned through hard skiing on the slopes and just a touch of stupidity on my part to forget the sun screen :)
this guy needs psychological help. AM not joking
More than you know. At least that's what the purple unicorn keeps telling me as I warm up.