High Volume Calisthenics. What Is It and Why You Need It?
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- Опубліковано 27 лип 2024
- My video explains exactly what is high volume calisthenics training and why should you utilize this method to build raw strength, functional power, athleticism, and a very muscular body.
High volume calisthenics is a classic training method based on fundamental bodyweight exercises only. You can associate the method with high rep training. Its purpose or the reason why many professional athletes and even the army utilize it is that it has excellent benefits over the body and mind:
1. It increases muscular endurance and strength,
2. It builds more powerful neuromuscular connections,
3. It promotes body and mind adaptability to strenuous work induced by high-intensity training,
4. High-reps workouts provoke a lot of soreness, burnt, and workload, which brings that intensity,
5. It strengthens the tendons,
6. It helps build muscles bigger.
Volume training satisfies a complete spectrum of what means real athleticism, raw strength, endurance, and aesthetics, all at the same time. When you hear about achieving the Greek God body, well, it's all associated with basic hardcore calisthenics. It's the cornerstone to becoming a mighty man that functions as well as it looks.
Endurance is extremely important. That's why the army does a lot of bodyweight pyramid high-intensity training - not to mention professional fighters from MMA and even Hollywood actors.
Volume training relies entirely on muscular endurance, and from experience, I can tell that muscle-building is linked to endurance. How much volume you need precisely depends on the individual.
The key to successfully train with high volume calisthenics lies in simplicity. The strenuous workload comes naturally from the extended physical effort, intensity, and frequency. It is what makes your muscles burn, scream for mercy, and hurt the days after.
Your muscles and nervous system can't endure hundreds of reps unless you do simple, light, and compound exercises. For this reason, it relies more on dips, pushups, pull-ups, squats, and some other full-body movements such as burpees, plyometrics, sprints, uphill sprints.
The idea of high volume training is to squeeze those muscles out of energy by working them to failure. To achieve that, you need a high amount of sets and repetitions and minimum break time. As easy as pushups might be, doing hundreds of them, they automatically become tough even for one extremely powerful.
My High-Volume Calisthenics Workouts Program:
www.oldschool-calisthenic.ro/c...
Beginners Calisthenics Program:
www.oldschool-calisthenic.ro/c...
Instagram:
/ oldschoolcalisthenic
#highvolumecalisthenics #highrepcalisthenics #calisthenicssetsandreps - Спорт
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My legs always were a weakness, and I used to think that bodyweight squats were useless because they were too easy. During lockdown, I started to do 500 reps of bodyweight squats each workout. Recently I tried to do strict form ass to grass pistol squats and managed to do 8 reps each legs. All those fitness guru selling programs get rich making us believe that you have to do all those complicated workout routine, meanwhile if you stick to the basics you're going to witness true progress.
Exactly, brother. I also sell programs and people is in general surprised to discover how simplistic I've made the routines. It's ridiculous when you think that all you need in reality are perhaps 5-6 exercises and you can build a great body and athleticism with those.
@@OldSchoolCalisthenics which six exercises ? And thanks man .
@@hughiedoherty4914, push-ups, squats, pull ups, leg raises, bridges, and hand stand push ups.
How long would it take to complete an average high volume leg workout ?
@@anantbijolia8415 500 reps ...how long do you think? some can do it in 40 mins. myself 2 hrs. my cardio sucks.
I was in the Spanish Army for two years. This video remind me to the strength workouts in our physical training. It was all focused in muscular endurance, with basic bodyweight exercises, high reps, lots of sets and short rests. That was also very cardio demanding. If you look at policeman or firemen training you will notice that they do the same. You can workout for many diferent goals but if what you want is being as fit as possible I think you should train like this man said.
Thank you very much. That's one great review actually. Salute!
@@OldSchoolCalisthenics You're welcome!!
Ur hot carlos ❤️
@@Carlos_HBAL That's cool man. Could you give me a typical bodyweight workout you would do when you were in the army?
@@ECJ49 images.app.goo.gl/K7C6BCbfTYsYNZoB6
For the upper body, we used to do a lot of Pyramides like this one, but multiplying the sit ups X3 not X5.
It’s not a popular opinion but high volume clearly works. Love the vids! I stopped trying to do low rep high skill moves and am just focusing on high rep exercises now
And how it works?
That's good. Just trust yourself and work hard. No hesitation
@@mohametngomf8665 Itv works, thats all you need to know
@Shoaib Sheikh thanks bro i will check it
@sol walker Also, not automatically false. So your argument is moot. High reps exercise has been proven and studied for so long, making you sound like the Flat Earth proponent you were trying to disprove.
I have been doing high volume calisthenics for about 6months now and loving the gains
How’s the progress going?
@@tinocabral4201 it worked made some gains now my plan is to learn some skills
@@tinocabral4201 gains I made are in my channel
Could you give me a basic blueprint to start high volume? I'm used to 3x12 and similar volume.
@@moritzhoffmeister4824 basically followed push pull legs routine so in push days I did dips to failure on last set in rings and then hspu failure in last set and then tricep extensions to failure in last set and usually did 4sets and last set was to failure and in pull days i did pullups,Australian pullups and then pelican curls and legs were squat,deadlift and calfs...6days a week continuously and rest on sunday
I am 76 years old and have been around the block as they say. I totally agree with what you say as it has been serving me greatly, especially for my age. I am totally functional, healthy and active as a young man.
It's interesting from you to say it works wonders at early ages. I'd expect older people to avoid or find volume training rather of great impact and bad for life expectancy or for general well being. I would like more details if you can email me
damn man its good to know this is gonna work for a life time, thanks for sharing
@@OldSchoolCalisthenics where are you from?
Romania, city of Baia Mare
I heard about a famous Indian/Pakistani wrestler Gama the great used high volume work for increasing strength and endurance, it consisted of thousands of reps of Hindu push ups and Hindu squats in a very little duration of time but he had very serious joints issue when he was older and passed away at about your age. He was very well fed during his wrestling days but he was malnourished after the India Pakistan division , maybe the high speed reps and malnutrition lead him to an earlier death and bad joints. Happy to hear about you though, sir. I hope that you lead a longer and healthy life
Controversial but from experience my body truly transformed from this kind of training. Doing the basics well and focusing on building strength for high reps of Pull ups , dips and squats. Best method for a lean ripped asthetic.
one of the best, true :)
I came for silver and i found gold!! Thank you
one of the best feedbacks haha. thank you
See Iron Wolf.
I did
Iron Wolf is a BEAST
Shout out Wolf Pack
@Mike Fitzpatrick same here!! Day 12 today baby lmao
@Mike Fitzpatrick holy sh!# hahaha nice!! I totally relate. Compared to day 1, I'm tremendously stronger, down 7 lbs, and feel so much energy every damn day! Wolf pack gang
I just started doing at least 200 push-ups for the past 2 weeks and my entire upper body feels extremely sore after I'm done. This whole lock down has made me love bodyweight exercises.
I am glad it works. You won't lose muscles with it
@@OldSchoolCalisthenics Thank you bro🙏
I‘m at 150 reps! Aiming for 300
Same here, man. I even made a workout plan that is a combination of the One Punch Man challenge and German Volume Training (10 reps x 10 sets). And so far, I’m loving it.
The workout looks like this:
Mondays, Wednesdays, Fridays:
- 100 decline push-ups (10 reps x 10 sets)
- 100 elevated inv. rows (10 reps x 10 sets)
- 100 weighted squats (10 reps x 10 sets)
Tuesdays & Thursdays: (I use this day more of a recovery day)
- 30-minute jogging intervals (2-min jog, 1-min walk)
Saturday Mornings (purely for fun along with a good workout)
- Whatever workout I feel like experimenting with.
Once in a while, I do mess around with other exercises. But after a short experimental phase, I go back to this which is my general baseline. I haven’t missed a single day since quarantine and I’m loving this workout I’ve made for myself.
@@nicholascauton9648 That's real. Keep in mind we are the sum of our actions, most of our actions are habits. Most of who we are is our habits
Bro high rep calisthenics are underrated when it comes to working out. Try doing high rep ATG bodyweight squats with decent form and keep constant tension on the muscles. When you go past 100 it makes you feel like Goku in the gravity chamber. It’s not just squats, it’s the same for push ups, inverted rows, pull ups, sit ups, and jumping jacks.
This is why prisoners get big and strong
Yes, exactly
You are so inspirational my friend; I as a man at the age of 51 will not give up training. No matter what. Thank you for your great videos.
I appreciate that! Thanks for the kind words.
Hey, 42 here and thinking cal's are what I should've been doing all along.
I watched this video more than 20 times.
Whenever I feel demotivated to workout I just watch the video and again feel motivated.
Thank you for all your valuable knowledge.
Thank you! I have a more recent one:
ua-cam.com/video/tW7_wlIqSSc/v-deo.html
With this channel I finally found a way to make my calisthenics workouts work for muscle building. I want to stop going to the gym for some months due to the gym always being crowded when I have the time to go. Calisthenics and dumbbells at home will definitely help.
Thanks Adorian.
Great to hear! You can easily do hybrid training. In fact, I have some weighted and bodyweight workouts here on my channel. Go check them out!
The quality of this video is great (voice vs music volume ratio, editing and everything). But not only that, I'm really enjoying your content. Thanks for your inputs.
I have not done high volume calisthenics yet. I'll keep watching to understand better the concept.
Thank you. I try my best to make it good although I am all alone from writing the script, coming up with the idea, retouching it, delivering it in this format, editing, recording, technical stuff, logistics and so on :)) Then I also need to be able and record me doing exercises.
I know that this is an old video, but you articulated your points well while providing a strong case for why high volume calisthenics with basic fundamental movements is a key to developing a structurally superior physique. Subbed and keep up the great work.
Thanks for sharing. Although these days I don't train as insanely as before, high-volume is a major component of why I built my body like this.
@@OldSchoolCalisthenics I just want to say I found you by accident today literally just now and I couldn't be happier I'm going to be buying your program and you totally deserve the credit for my decision I was really starting to get confused and frustrated about my fitness goals been working out my whole life since I was a little kid I'm 40 now and still never been able to change the type of real valuable fitness level that I've been looking for I decided to strictly go calisthenics I've tried literally everything powerlifting bodybuilding I've been in martial arts since I was four no matter what I did I just never felt like I was in good shape meanwhile my brother was always able to be in fantastic condition he doesn't live near me and he says all he does is calisthenics he doesn't do weight lifting or dumbbells or kettlebells or anything like that I really like kettlebells I really like weightlifting but it just never gave me the type of endurance and physique and strength and functionality that I've been looking for so I decided I wanted to do calisthenics and I'm thankful to have come across your video channel this seems like the exact right thing for me thank you
Wow. I am glad I could provide a bit of inspiration. May I suggest you my new program? It isn't yet uploaded on the site, but I finish it today and will make a prelaunch.
Love the channel and completely agree with your principles! I myself train with this method and can 100% say that this method works. I have all your books and use them to this day. Keep up the good work. Glad to see the channel growing as i am a long time subscriber and its nice to see all your efforts paying off. All the best!
@@OldSchoolCalisthenics Your welcome!
What books are you talking about brother?
Good video. Thank you. Browsing around I found that your principles and content makes a lot of sense. As an former military men I really appreciate using your technique. I just subscribed.
You wrote me on Instagram I reckon. Thanks a lot brother.
love the simplicity. thanks for the knowledge
Thank you 👍
This kind of training is amazing, I've been doing it for more than a year and not only my physique improved, my whole perfomance did It too (for example 500 pull ups in a hour). A lot of people should try this instead of the typical gym routine
thank you..500 pull-ups? wow
@@OldSchoolCalisthenics yes! 9 reps emom for 20 minutes and then 8 reps emom for 40
Honestly I agree as it not only promotes endurance and strength but functionality. I know of big football players that can bench press 500lbs but can’t even do 5 or 10 pushups. Calisthenics is king and calisthenics made me a better weightlifter.
@@feraraujo3415 do you do it how many times a week?
@@afro__g5217, they can't do push ups not because they are weak but their nervous system is not developed to do push ups.
This was the first video I saw in your channel. Changed the way I was doing the things.
thanks bro
I am a True Disciple of High Volume training..so this channel is a must for me😊..Subbed✅
Plenty of content here for you , brother 🙇♂️
Spot on!
I've been training with a limited structured program for quiet a long time without much in return, but when I started focusing on just exhausting my muscles, even only after few weeks i can see that not only my athleticism has gotten better but I also gained some muscle mass without changing my diet. I can safely say that this high volume style of training is not a joke, in fact It's simply fucking brutal and I love it. Now that feeling of extreme soreness the days after is consistent and not a rarity like before. Keep making this content man, it's gold. Also like your style of editing, there is just something relaxing to it.
Oh and btw, can you please tell me the name of that nice tune around 3:00?
Thanks a lot, I appreciate your feedback and compliment too. I will and actually I invite you to see my last 3 videos, they are about volume and routines.
I am also happy that works for you too!
the song is called: Forest_of_Fear and you can find it in the UA-cam Music Library
@@OldSchoolCalisthenics Thanks for replying bro. And definitely will check em out!
I do high rep Calisthenics for like 2 years now and I can say it's awesome. Before my Calisthenics journey I did lifting for around 4 years and I definitely like Calisthenics more. I build an insane amount of strength through Calisthenics and learned a lot of skills without really training for it. At 184cm and 82kg I can do around 14 muscle ups, 4 one arm pull ups per arm, 6 seconds victorian hold, 18 seconds full front lever, 20 seconds back lever and like 15 one leg squats. High intensity basics can really build crazy strength.
I am 184 cm as well. You are stronger than me, I can only do a single one-arm pull-ups, around 10 muscle-ups and no front lever as I never even try it at least, back lever I suppose I can't hold it anymore since I never practiced it in the past years and one-leg squat I do fine, my maximal strength is pretty high-up. Awesome, brother!
@@OldSchoolCalisthenics That's awesome brother, how ich do you weight?
86 kg now
@@OldSchoolCalisthenics Awesome
@@Philipp_-cp2xw hey can u drop a basic high rep calisthenics workout, idk what i should do for sets and rest time
Great channel great info I love high rep calisthenics it's very effective. Hopefully high rep calisthenics grows in popularity.
Thanks, mate. It does slowly 👌
It won't grow in popularity because most people are misinformed and believe you won't get anywhere if you aren't doing bench presses in a gym.
great video, started calisthenics 4 months ago. I was combining it with dumbelss the first 2 months then as i felt stronger i tried to do full body 5-6x a week. Only push up/pull up/ squat everyday. I feel really great and the most underrated perks is that you dont need much time. I do 5 sets of them with 5 minutes break from each set everyday. I also don't take any shakes or powder just to see how far my body can go. So far so good. Cheers from Indonesia :D
I appreciate your feedback. Keep them going once you found that something that works. It's the level of commitment that is going to deliver the results. Cheers from Romania!
Great video keep it up💪💪💪💪
Great content bro, very inspiring. Like everything in nature, simplicity is the key.
Thank you
Simplicity is the ultimate law..:)
Good video, thank you!
Thanks
This guy is fantastic, so informative, so motivational, and so nice. I feel like he’s an older brother
Thank you. Stay consistent 😎🙇♂️
Great points and also love the background music 🤙😂
Thanks 👍
Great channel man! The best part about calisthenics is you can do them practically anywhere. So convenient and rewarding!
Couldn't agree more!
Great information. Excellent breakdown and delivery of key concepts. Most important of all: superb accent :D
You've just earned yourself a new subscriber, sir.
Salutare! :)
Welcome aboard! I am happy you find my content good.
Salutare to you as well, I appreciate your respect!!!
To be honest, for me his accent is refreshing in the youtube sea of perfect speaking, perfect looking, perfect presentation but rubbish “instructors”. His speaking caught my attention and after watching first video got interested in the good content. Pozdrav ;- )
Did my first trail run yesterday as I'd been practicing on cycle tracks, football pitches etc... Hated it. Loved the trail run and I can't explain why I had such fun. Suffered less Achilles tendon pain also, in fact none at all. Having to focus heavily on footfalls was fun also.
they suffer less because the ankle works in higher degrees than compared to flat running where the movement or range of motion is quite limited and always the same. that increases mobility and makes the tendons more elastic and stronger. you enjoyed also because your brain got oxygenated and nature has a curative effect on us. so we forget about the hard physical part and we enjoy the birds and nature
It seems like a great exercise philosophy insofar as building strength, endurance, and muscle mass through training to failure and using diverse body movements. However, the clip of you running through the forest is hilarious. 😂 It looks like you're more concerned with how you look on camera than actually just enjoying a run through the woods... 🏃♂️ But I guess that is the challenge of making and editing your own videos. Anyway, certainly some inspirational ideas here: I'm already doing pushups and squats at a higher volume here in a hotel room while on quarantine, so thank you so much for the inspiration. It's working!! 🎉
That was good :)). It is true that when I record, running or calisthenics, I do care how it looks on camera rather than how I perform. I almost never perform well physically when I record, my focus is not there. I just go with the flow and based on my instincts. But yeah, good observation :))
Like you said, take from me what you consider that might help you and you will be fine. Thanks
this is golden
You're welcome brother
Sitting here beat to hell and back from spending two hours working on very high-tension, low rep calisthenics moves today. I'm convinced I need to spend more time repping out with the basics and working one static at a time.
Its okay that method too but yes, a change will make you good. The body will receive a different stimulus
Iornwolf has changed my life for better I was a person who did drugs and dealt with homelessness and depression now I grew into a savage working 11 hours and coming straight home to rep city much love for this video brother i appreciate the information and shout out to the Wolfpack!
That's a troublesome life. It's great if you changed it now 👍👍
Thanks for your great instruction, also congratulations on your excellent English.
Thank you 🙇
Superb! Merci beaucop
Thanks for the helpful videos! You should have more subs!
Thank you. Steady and slowly, I will reach many more
I totally agree with him...
Most of the most skilled calisthenics athletes possess high endurance from volume training.
Anyway, this method is much more rewarding than strength training in my opinion and it combines cardio with aesthetic, the best of 2 worlds.
That's the kind of workouts I do in the army and as far as I can tell, it's the one that had me gain most of my strength and aesthetic🤷♂️
Thx for the video, I appreciate the effort to speak clearly in English👌💪
You kind of show off a lot if you ask me though😅
thanks a lot. you certainly are a value-oriented guy. I wish you great success in your military career and most of all, good health and life!!!
Frate, imi place mult contentu' si profesionalismu'. Te suport cum pot din Canada! Ar trebui sa faci un 30\60\90-day challenge filmat pe aici. Cunosc niste bestii pe aici carora le-ar placea structura asa unui program. Si poate pui si muzica lu Subcarpati in background. Recomand singleu' Da-i Foale avand in vedere ca vorbeste despre antrenament si e un cantec tare fain :)
Mersi. Nu tare cred ca am voie sa pun melodii cnoscute fara licenta, royaltee, etc. E complicat cu muzica pe UA-cam, orice trebuie platit.
Un challenge posibil sa fac, da. Mersi!
I agree on everything you say except that I believe muscle ups are also a basic fundamental exercise that needs to be trained once a certain level of strength is achieved. Once you can do sets of 5+ then you can easily start incorporating them in sets or pyramids style. They hit the lats in a different way then pull ups and they put a heavy emphasis on shoulders, even side delts. I'd say the 4 big basic exercises are push ups, pull ups, dips AND muscle ups.
Great vid - subscribed
Recently got into this style of training, just posted 500 push ups in under an hour...looking forward to learning more from your channel - cheers
Thanks for the sub! 500 reps is enormous, good job there!
I have a lot of newer videos since I posted this one. I hope you'll like those too. Respect!
Same here. Used to train with weights in my younger years. Now its straight calisthenics. I've been doing 100 reps for chest, core, legs and back the past couple weeks and cardio every other day.
I made 1200 in a hour man, but that is good too.
@lilsma 333 OMG that is almost without breath. I will try.
@lilsma 333 Thank you brother. God bless you and your family. In God is my strength.
Excellent. Subscribed.
thanks a lot
I saw you, Semi team and Iron Wolf, HFK
thanks , brother and welcome to my channel!
Very smart man
Adorian, you are an elegant and intelligent gentleman, I believe you work as a businessman, ecomomist, teacher or something like that. Salut my friend!
Great point! I always thought one of the most important thing in life is dedicating yourself to what you love because it Will make you happy!
Very true. Thanks bro
Hey I'm from Colombia I brought your book and the results are wonderful thanks
Thank you, and I am happy it serves you.
Because I used to do hundreds of one legged squats, even after stopping for years, I was able to do a pistol squat the first day I tried. If you have some leg strength you can easily do it in a day, if you know how.
I agree. Gains achieved with hard work do not go away easily
I know that this is a very specific question, but what do you think - i started with 88 kg bodyweight and got from about 5 pull ups to 8-9 now (in 1 month approximately) and dropped 1 kg of bodyweight simultaneously. My goal is to drop about 8 kg, to reach 80. How much reps i could do in that lighter state? I mean, how much can i contribute that increase in reps from losing weight and how much of getting better endurance? I mean, it's obviously that i could do more reps when 8kg lighter, but what exactly will give me that progress - just weight loss, thus, less workload per every rep Or actually like getting stronger and more endurance? And would you prefer slower, steadier weight loss or faster?
100% Agree
Love the high reps sessions and love this Chanel!
Thanks for all
I’m a Surf professor and I try to balance between my job (in the water) and my training in home (I have pull up Bar, rings and a Kettlebell 16 K) but it’s hard mix it.
Now I try to mix my surf sessions with “Micro” training so basic: Pull ups
Push ups, ring Dips and squat
Sadly I don’t do high reps because I Feeling so tired
What you recomend me?? How I must splits my workouts?
Thanks
Greetings from
Tenerife Island
This sounds awesome. Great lifestyle, Jose!
You don't need other than squats, dips, pushups, pull-ups and some variants as I always say in my videos.
Split your workouts, do 2-3 calisthenics sessions a week. Enjoy it, train hard when you can. Go on instincts. Rest of it can be running, surfing, anything you enjoy the most. Never do calisthenics if you don't feel right or happy, it can make you work less than your maximum potential.
I come in Tenerife for 2-3 months somehwere in Junuary, February if everything goes according to my plan. So let me know if you will still be there!
Old School Calisthenic Big Thanks 🙏🏼🙏🏼🙏🏼
Let me know when you come to Tenerife
You must try some Surf!!! 🤙🏻🤙🏻🙏🏼🤙🏻🙏🏼🌊
Bless!
So would a program of say just dips, regular and diamond pushups(and with feet elevated), pull-ups and chin ups with some leg training like squats and lunges be beneficial for muscle growth with high reps as you explain in this? Or are there more exercises you’d recommend?
Those you mentioned, their 2-3 basic variations plus plyometrics. oh, you need sprints and hiit with them too, and running
Hey man, Im burning to ask. Do you ever do weighted workouts (weighted pullups, etc)? And how much protein do you take?
Amazing physique!!!
Thanks man!
Here is my video where I talk about protein intake, how much I get of it and how much I consider you need:
ua-cam.com/video/HSTTUAJcobc/v-deo.html
I also do weighted calisthenics, but more rarely, here are 2 workout videos of mine you can watch:
Dips and Pushups with Extra Weights: ua-cam.com/video/JZez-0swH9I/v-deo.html
Weighted Pull-Ups: ua-cam.com/video/LoGb513i-TU/v-deo.html
@@OldSchoolCalisthenics will do, thanks! I used to just do bodyweight for the longest time but transitioned to weighted calisthenics all the time. I came across your video today and hit a 10x10 bodyweight pullup and I can really tell bodyweight gives a much better stimulus compared to the typical weighted 5x10. Anyway, thanks for the response!
Salute!
Salute
Great video, sir! Your physique shows the hard work that you put in, living proof that you can be buff without weights lol. I also am doing high-volume calisthenics in my new youtube channel. Maybe one day we can do a collab ;)
I appreciate that! Perhaps we will
Hi there! How are you? First of all... Congrats... You have great skills and knowledge on Calisthenics. Now, about your "Body Mastery Program"... What is it based on... Just written material or do you offer also some video lessons? I'm looking for guidance, but I'm trying to find something based on video, cause I worry very much about posture, and correct execution. I'll be waiting for your response. Thanks
I am pretty well, thanks. Very busy with school as I signed in to get a degree in physical training and sports, Old School Calisthenics, my training routine, life in general and training a bit some young athletes. Other than that, I am well and healthy.
Thanks and sorry for the late reply.
The packet includes different ebooks, all connected. It has a training structure and a lot of programming, plus nutrition and recovery. It's not based on volume. More about moderate consistent training. I also added links towards my YT videos, but it's written material with pictures and charts.
I offer correct execution through pictures, offering different body positioning for the same exercise.
I used to do high reps 10 sets push ups pull ups dips and squats in a circuit that really gave me crazy gains back then it’s better than sets and reps cuz you get to work your full body I could see much better results and feel the burn thanks for the invormation💯
It is awesome that it works that way 👍
You'd do that daily?
Hello! Great videos. Do you have a basic/starter program?
Thank you. Yes, I have a basic beginner cali pdf program. Its on my site
Just see all the Bar-Barians and then talk about if you can build muscle or not, what's more your health for sure is going to rise!!
Stick to basics for life
agree!
I’ve been doing high rep about 4 sets per exercise on the last set of every exercise I’ll do that set till it BURNS then stop for 5-10 seconds or less then do a few more reps and do that like 4-5 times.. even doing quarter reps or yielding isometrics hit the muscle hard
Every other day
when you work hard, true, they work
My doubt about high reps calisthenics is whether it actually makes you stronger in order to perform abilities such as those you describe. I guess you also trained in strength numbers, using weighted equipments sometimes, right?
Hi can you suggest a routine for optimal strength power endurance for the sport of wrestling please? Would really appreciate any information to help as wrestling is in weight category so more about being strong for your own bodyweight so I think your training methods would really apply 🤞👍
Great suggestion but I have to think about this very serious because I know nothing about wrestling. I mean, I can understand the mechanics and the general idea and the fitness required but really hard to produce a video without knowing at least at an amateur level this wrestling discipline.
Of course and I appreciate your reply and any input. Wrestling require to be strong for your bodyweight in a functional and explosive manner. Core, pulling and posterior chain. Also the ability to have endurance as it is over 3 minute rounds. Thanks again for your input there is alot of conflicting stuff online.
I will think of ot and perhaps come with something
You have a bad ass body, man.
Haha. Thanks
Hi there , I am a football player and have recently become interested in callisthenics as it trains functional body strength with translates to athleticism on the pitch. I am a beginner and I would like to know if high rep ranges will negatively affect the fast twitch fibres which build explosive strength and power? It is known that high reps build muscle endurance and lower reps build muscle explosiveness? Is this true for callisthenics? I would like to start callisthenics to build explosiveness so I can be stronger and faster on the pitch. Thanks for your time!
so, for leg power you need various jumps, pistol squats and sprints, plus reactivity or reaction training. Then you have the high rep squats and sprints to develop the anaerobic capacity and resistance (muscles, heart, lungs etc). Also, the volume is used to train the muscles which will ultimately give you more strength and power and endurance. So it make sense to do a variety of exercises
How many reps/sets should I be aiming for on pull ups, chin ups, dips, press ups, bodyweight rows, squats etc in order to be doing ‘high volume’ ?
I made a video on this topic:
ua-cam.com/video/ZJjnJVP11OE/v-deo.html
Is there a workout for necks and to develope more masculine face and voice? This dude needs that badly bro.
I am sure that you have plenty of spots you need to work on, and obviously not only regarding physical training. Thus, it would be best for you to be concerned about your own backyard, not mine or somebody else's.
at my heyday i used to run 5 k in the morning and then 100 push up 5 set,20 pull upx 5 set , and 100 sit up x 5 set 6 days a week nothing fancy just high reps and maximum effort.
Sounds like my format right now. I do a lot of running and calisthenics combined in the same routine
@@OldSchoolCalisthenics that was my heyday routine i have stop working out for almost 1,5 year just got back into calisthenics recently cool video btw
@@abd.tjuliano5829 thanks. I invite you to check the others too 👍
I am just starting the Mike Tyson workout.. everyday:
10 sets of 50 press ups
10 sets of 50 bench dips
10 sets of 50 shrugs (30kg)
10 sets of 100 squats
10 sets of 100 sit ups
I am still working up to the reps at the moment
hey, great Video mate. one question tho, let's say Im taking some number, for example 30 and did any bodyweight exercises for 30 reps then 29 then 28 then 27 down to 1, is it good idea? and is it even considered as high volume bodyweight training? thank you!
Yes. This is a prison style down workout. In my opinion, this is the best way to high volume training. You can progressive overload by finish workout faster.
@@hayvantv4210 thanks for response bro. im sore already from it, it's really solid.
It is volume training, yes, you build reps and you go to failure so that is by definition VOLUME WORKOUT.
This training method is called pyramid and it's used by army, it's the prison style too! It is well recognized as a good method to build muscular endurance and powerful neuromuscular adaption. I have workouts like this in my program, lots of them
How often can I train though with higher volume calisthenics? Example should I do squats and lunges everyday and take only one day off? What are my options?
3 times a week, one or two for upper, one for legs. All that follows can be pretty easy, but include one more for legs and upper
I knew i was right just sticking to basics but doing it on high reps...
Not willing to go on a high rep training?
@@OldSchoolCalisthenics to be honest at first i was hesitant but when i tried doing high reps i started to notice a change in my physique and strength and endurance..
Yes, its a high stimulus but it takes time to really achieve great results.
@@OldSchoolCalisthenics yeah it takes time but the journey is worth it. especially now that we corona roaming around it is important to make our mind and body strong.
Yes agree 👍
but what would be a good scheme for this? fullbody? like 100 reps of dips, 75 reps of pull-ups, 100 reps of squats..
Easy i have some easy routine, not complications and yet efective, 1 set is 50 dips, 50 pull ups diferent forms, 50 push ups differemt form,50 shrugs, 100 squats, 100 crunches, do 3 of this and built your way, up to 10 sets a day. 5-6 days a week. If u want to do other things i undersant it u can do less sets, minimum 3 sets a day and u can incorporate plyometrics push ups and jumping squats while you are fresh, at the begining of the workout. and dome some sprints. U will become in a really tought dude. If you can do it all u can do it at different times a day, minimum 3 sets each time of the day. and if u can complete a set u can divide 1 set is 50 reps i will do 2 subsets and that is guy. RESUME: 50 DIPS, 50 PULL UPS,50 PUSH UPS, 50 SHURGS WITH 20-30 KG OR SOME BOTTLES OF WATER IT WORKS, AND 100 CRUNCHES. DO ALL THIS MINIMUM 3 SETS. BUILD YOUR WAY UP TO X10
I'm trying to get started on legs. How big are your quads? After all that high rep training
I can't say how big because it's all due to proportions. What I think is that we should be well-proportioned, which I think I am. But my quads are pretty impressive, natural, in a way even my friends state that they look athletic as sufficiently massive. So, I think naturality is the name of the game
I do a PPL split where I do 5 sets of each exercise each day and take the day off on Sunday. Would you say this is enough to trigger strength, hypertrophy and endurance?
I cannot know since I am not there to see how exactly you execute, how hard it is for you. I know a thing for a fact. We can't build muscle unless they hurt when working out.
What would happen if you trained a little everyday.
Not taxing the body too hard you dont need rest days.
I try to break my push up, squat, Sit up numbers from the last day.
And through out the day I do a greasing the groove style with pullups and dips. Stopping before failure. Listening to my body.
Do this everyday no days off.
Mentally easier and if you do it for the rest of your life.
Would this be a realistic way to train it would take less than 15mins and 5 to 10 little sets of pullups and dips throughout the day.
Training everyday is totally fine and when you feel a bit tired, you can do stretching sessions or active recovery like light aerobic/cardio, whatever there is you consider light and refreshing.
It's usually hard core training that requires time off for anabolism to occurs properly and for that, there is an increased necessity for sleep, overall rest and food.
This method that you suggest is actually very well for preventing injuries, for feeling active and energized the whole day. I agree with it and it especially work around an injury perhaps or when you want to maintain health or your fitness level, without making further gains.
However, if you want to build a serious physique and athleticism or performance, then you need some hard core workouts too. Not every day, of course, you're not a machine, but from 7 days a week, 2-3 have to be tough and the other light. Then it also matter how prolonged the sessions are because not all tough workouts require training length. You may finish a HIT routine in 25 minutes and it's awesome for testosterone boost and for the metabolism.
Can you become strong with high rep calisthenics like benching 225 like strength
💪💪💪
How would one incorporate bodyweight training with powerlifting training?
I think I'd do three powerlifting workouts and another 2,3 only calisthenics.
Lately I've been doing Emom with calisthenics and the pump for just being bodyweight is on another level but For legs I sometimes do tabata to feel kinda more athletic but I don't know if that helps with muscle building ¿what do you think?
If you feel that Tabata doesn't sufficiently challenge your muscles, if the muscles aren't sufficiently stimulated for a hypertrophic response, then it's not effective. The only way to test this is by being very consistent for about two months and doing measurements, but also observing the changes.
this is how I want to look
And what do you think about this method for a person in his 60s?
just build up gradually. First, start calisthenics, then slowly implement new methods of training whilst you constantly stay focused on your well-being, regardless of what that means. other than that, you should proceed
So would 3 days a week full body high volume calisthenics with some sprinting and running be a good program?
I think it is, yes.
@@OldSchoolCalisthenics awesome thank you
So how much volume are we talking about for a beginner?
No more than he can handle. Watch the latest video from yesterday-its for beginners.
Does high volume also improve strength compared to doing low rep weighted calisthenics? (Which is better for strength gains)
It surely does, yes. I cannot compare which one builds more strength but both work and I did both
@@OldSchoolCalisthenics thank you very much man appreciate it 🙏
Heyy can you answer my question.... Do high rep of calisthenics build slow twitch muscle?... I don't like slow twitch muscle because i want to be explosive athelete... I'm beginner here and also tell me some of calisthenics benefit
Good question and I have published an article about the types of fibers that calisthenics activate and recruit depending on how intense or difficult one exercise is. You can read all the details here:
www.oldschool-calisthenic.ro/muscle-fibers-calisthenics-exercises-activate-and-promote-growth/
If you want a video with the same explanations, then check out this video of mine, it's the same with the article:
ua-cam.com/video/NPpkpLGXJIM/v-deo.html
@@OldSchoolCalisthenics thank you
If I wanted to do a rapid weight loss and lose 15lbs in two months. Can this help?
You need cardio too and clean nutrition. For instance, the High volume program I put together includes cardio routines as well.
High volume calisthenics is an entirely different game compared to high volume weight training. The calisthenics variation a million times more effective and demanding.
I agree, even though I like the other approach too, and it should work as well.
Any advice on movements to use for people overweight (300lbs)?
yes. Before explaining a bit, I leave a playlist of mine here with videos related to body fat, fat loss, nutrition, cardio training and anaerobic training. Together, they will help you get a very accurate idea on how to approach your nutrition and training:
ua-cam.com/play/PLKhtfPw5DKIFyEjfgn59mTB1WWsAjYNVQ.html
The movements I recommend are: hiking, very long walking sessions and on daily basis, then a jump rope, burpees, jumping jacks, jogging and if you can, trail running.
@@OldSchoolCalisthenics erb thank you very much, I'll give those videos in the playlist a watch now
I have a few questions: when you refer to 'volume' are you referring to sets or workout load(sets×mass×reps)? what is considered high volume? And lastly, can you build muscle with just a few sets?
Thanks!
Both! Volume brings workload as the muscles fatigue and as you get done more sets and reps. So eventually, by doing reps, you gradually train the muscles more and more, it's a sort of progressive training. You do not need a definition of high-volume, go on instinct. Are you feeling like you do more than you should or can? Are you training 5 times a week? That's pretty much what volume is.
You could build muscles with few sets, theoretically. Practically, I can't know because muscle science says that as long as there is muscle contraction and sustained training, is going to cause a hypertrophy response. So, theoretically yes, practically you will know only by putting the effort and wait for quite some time.
@@OldSchoolCalisthenics oh I get it. Thanks!
Do you think people who suffer from conditions like asthma that reduce the oxygen storage in their body can also do effective high load exercises? I tried it before, but for me, low volume was more effective.
I would skip in providing a medical advice considering I am not specialized. Please talk to someone who is more than able to provide it. However, if you found low volume to be effective, continue with it. If you feel like adding more volume will work too, try to do it gradually and always based on health status.
@@OldSchoolCalisthenics All right. Thank you for your answer.
I do limited sets and reps because my joints and tendons suck and don’t recover well when I go all out. I wish I could do more when I work out but I get scared that I won’t recover
My bod does not adapt
Stretching brother dedicated consistent sessions
Do super slow reps help building strength? Like 1 minute per rep? If it does what kind of diet is required to supplement that workout?
It's too much time under tension there. Do slower reps, it's fine because you have a better muscle activation and fiber recruitment. But do it too slow and you will train your endurance only.
You need a diet that sustains hard training, that helps you recover, a balanced one with complex carbs rich in fiber, good sources of protein and fat. I can direct you to my Nutrition eBook I made for athletes:
oldschoolcalisthenics.com/nutrition-secrets-landing/
@@OldSchoolCalisthenics, thanks man, I knew that it will train just endurance, just needed a confirmation there's an Indian yogi who claims that you can build strength just by doing super slow push ups,super slow squats, air bicep curls ( by tightening your arm muscles), he calls it pfsse (power force strength stamina energy) system which in my opinion is a silly name because strength is ability to exert force and power means strength blended with speed and here there is no speed involved. He also claims that you don't need to consume a lot of protein and meat to build strength. Just wanted to confirm, go the right way and if possible show others the right way.
Exactly. Force or strength equals mass multiply with acceleration. So, yes 👍
I see! You're welcome then
Are high volume body weight squats enough to work hamstrings/posterior chain? I’m worried about an imbalance
No. Squats mainly work your quads and glutes in less degree. For posterior chain you need bridges variations and nordic curl variations.
5x20-30 reps of table bridges will blow up your hammies and whole posterior chain
Glute bridges and bodyweight deadlifts work well for me when i do them high volume low rest time i pair it with single leg lunges,squats pulsating squats and calf raises as a super set and rest 30-45 seconds between sets
Just curious on your guys here how many of your can do above 10-12-15 between or above those max effort in one set reps. I am too considering wheather or not i should start High rep high frequency calisthenics training taking a break from weighted high set low rep ones
I don't want to force you to do something just because I do it. But, you are welcome to try for a period and see if you like and if you feel like it provides results.
@@OldSchoolCalisthenics The main reason why i am considering it because i aint that much of a endurance guy more of a explosive one my max rep count in pull ups is only 14
I am not an endurance guy neither, believe me. Even in running, the same, not the best runner and not the best calisthenics athlete. But I try to push myself at my own pace.
@@OldSchoolCalisthenics If you can bang out 20 or above that number pull ups you are way more endurance guy than me!
@@Asadc1995 I only have more training and spent more time with it, that's it brother. You will reach it too
Iron wolf, alpha destiny and all the sets and reps calisthenics athletes cover this...the likes of v12 vital, giant from bartendaz, team Wingate, barstarzz.
The best backup 👌💪
It's crazy how the popular belief is that high reps CANNOT increase your strength and power and ultimately 1 rep max. I have been training high rep (10-12) weighted pullups and have never gone below yet when I tried my 1RM, I was able to pull 320lbs, clean. And I know, failing at 10 to 12 isn't exactly "high rep" as compared to the calisthenics context of "high rep" but I 100% agree that going beyond 12 reps (even sets of 15-20) will get you extremely strong as long as you perform HIGH VOLUME sessions DAILY. it will definitely negatively impact your results if you're a newbie but like all things about the human body, it WILL adapt. Obsessions over 1RMs and resulting into low rep training because of this obsession has a return of benefit so low considering that the risk factor for injury and long-term progress is just too high. That extra strength increase you get of maybe 5 to 10% is far inferior to the benefit of size and overall strength and HEALTH of your joints and ligaments ESPECIALLY when you progressively overload towards increasing said strength to that 5 to 10% advantage of the low-rep trainee. Be patient, train fresh, have fun, and eat and rest well. Never do anything that your body screams in pain for (I'm talking about joints and form degration) during the first 10 reps!
High volume after all is personalized to the individual. 12 reps for us is easy, for other is extremely intense, difficult and hard.
Couldn't agree more with you.
Do you have or suggest a program?
Sure Corey. I actually recommend the High-Volume One along with my Nutrition eBook. Here it is:
oldschoolcalisthenics.com/programs/calisthenics-program/
The Nutrition one is here:
oldschoolcalisthenics.com/nutrition-secrets-landing/