Calisthenics = Aesthetics!
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- Опубліковано 2 лип 2024
- Most calisthenics athletes end up looking aesthetic, this video explores some of the major reasons.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
#Calisthenics #Bodyweighttraining #Aesthetics - Навчання та стиль
I met a young man in his early 20's today when I was at my neighborhood park doing some calisthenics, we talked briefly about working out and ways of going about it. I told him that there was a guy on UA-cam I like to go to for excellent tips and practices...Hey, if you're watching young bro, glad you made it.
I hope he finds this
Yeah, I made it, thanks oldhead
Yesssss
@@durgurgurdur5880 yeah baby that's what I have been waiting for
👑
I think calisthenics and weightlifting combined will get you the best results
I think you're right
I agree with this, but I also think aesthetics are primarily subjective though.
I agree. I started doing calisthenics when I was 15 and during my first year of training I gained a good bit of muscle then 1.5 year later I started doing weighted calisthenics. I'm 18 now and I'm able to do 3 plates of weighted pull ups and dips.
Calesthenics for upper body weights for lower body
i think calisthetics/weighted calisthetics for upper body and weights for lower body is an awesome combo
Body weight only for two and a half years. Rings for everything. I’ve never been bigger or better conditioned ever, and I’ve been at this a long time.
That's awesome Jim!!
Post body
Bodyweight plus 10-15k steps a day = leann and meannn
Yup ^
Yes bro!
Calistenics is fun , cheaper, more rare and can build just as good of a physique. My arms, back, chest, and shoulders have gained significant size and definition from only calistenics for over a year. Plus there is always a new progressiom to master, unlike with weights its the same movement but with more load, which is cool and all but not as mentally stimulating in my opinion. Plus ring curls and extensions will make you learn how to contract your biceps and triceps harder because at first its harder to establish a mind muscle connection with those exercises then with say a barbell curl. As someone who struggled to build arms for years this has been a game changer the pumps are unreal
i feel the same with the curls/extentions,when you click the right button your arms simply explode in size and strenght
I wouldn’t say just as good a physique unless your standards is a physique far below your full potential or your genetics are so good that you only needed a few years to reach it regardless
@@KurokamiNajimi he probably meant in the first few years
@@KurokamiNajimi
I wouldn't say far below though, a little bit below your genetics potential, yes.
@@iliveinsideyourhouse3943 It can’t be close because max strength=max size. I think this type of training could be a good supplement to weightlifting but not enough on its own and really not even necessary just a new fun way to mix it up
This latest physique is definitely your best look, probably 12-15% but you legit look strong mode
I appreciate that Sean! I'm definitely feeling strong & fit while digging this hybrid zone of leanness. Let's see what happens when I hit 10% and possibly below.
@@AlexLeonidas Hooooly shit, thats hoing to be epic!
I've been doing mostly calisthenics for the past couple years. I've worked up to some pretty cool moves. 1-arm push-ups, pistol squats, handstand push-ups, ring dips, L-sit, straddle back lever, etc. Lately I've been doing a lot of weighted calisthenics.
It used to always be about the weight for me, like adding on 5 lbs to my deadlfit or something. But nothing beats the satisfaction of learning a new skill.
Any ideas of good programs for calisthenics?
The best my chest has ever been was when I came out of basic training. Push-ups straight up work.
I can do decline diamonds for 15x5 what do I do next? I have no gym access
@@CEOofSleep add a weighted backpack or buy rings, or try planche push ups
@@rappatenebrense I should buy a vest, I was using a backpack back then. so it wasn't placed properly on my upper back lol
@@CEOofSleep yea, or just try different progressions as the planche push up(no legs on ground)
really enjoying the calisthenics videos Alex, been trying to train at the park more since it's summer.
The people who compete in Streetlifting (weighted upper body calisthenics with barbell squatting and deadlifting) tend to all be in peak aesthetic condition
Fact!!
The people who compete in anything tend to be the ones with the most luck and genetics on their side. We cannot necessarily draw conclusions based on these people when it comes to conditioning. Powerlifters, olympic lifters etc. are obviously muscular but there's a ton of wasted effort and harmful strain involved in those movements when it comes to muscle building. Doug Brignole has also made the argument that dips are horrible for triceps in the sense that the range of motion is pathetic compared to isolation exercises but so many guys are doing weighted dips because all that weight makes them feel like superman even though most of the effort goes into waste.
i do feel like streetlifting actually took the barebones of training, all of the lifts are heavy compounds and make an amazing physique for a very minimalistic workout(i'd add farmer walks and some type of pressing 'up' like pyke PU or shoulder press though)
Micha shultz looks insane
Love the vids man, keep it up and follow your dreams 🤝😈
Perfect timing mate, i just moved and found an oudoor gym next to the apartment. Great info!
Best UA-cam fitness channel keeps everything simple. Mixes the best aspects of multiple strength sports !
Alex, I’m loving the consistent uploads man. Keep it up!!!
I started my "fitness journey" a year ago by doing calisthenics, and until recently transitioned to weightlifting. As a novice, many important concepts such a progressive overload were easily understood since I grasped them intuitively by doing calisthenics. As well, many weightlifting concepts, such as the importance of technique, enhance my calisthenics exercises. So doing both kind of exercises is definitly a plus from a general performance perspective
Completely agree with you in this video man ! Last few years I have concentrated on handbalance and calisthenics. About 90% of my training is a combo of those two. With about 1 weighted calisthenics workout a week and I look and feel so much better then I did with about 8 years of “bodybuilding “ type workouts. Love your content man.
hi alex, your videos on calisthenics have helped me put things in perspective. I used to exclusively train calisthenics and long distance running but decided to switch to the gym as I felt bored. However, when the gyms closed i reverted back to my high rep push ups pull ups and dips as well as running - i noticed that my work capacity had dropped dramatically and that i'd been wasting time in the gym. As a result of your advice, i've integrated calisthenics with a linear periodizaiton programme and cardio and I feel much more comfortable with the integration of all 3 aspects of fitness. Thank you very much for these videos!
Would love to see some of your calisthenics workout routines to get some tips and follow along! Great vid as always keep it up!!
Love the content Alex. Keep up the good work :)
Really informative video that actually explains WHY calisthenics works so well for building an aesthetic physique. 100% would love to see a video on weighted calisthenics/mixing weights & bodyweight training together. This content really helps a lot cause the city I live in is currently in lockdown, meaning gyms are closed. Keep it up Alex.
Your videos made my workouts so simple!!!! Thank you very much! I’ve been focusing on weighted calisthenics and all I can say is that I wish I I started earlier. So excited to see where consistency and hard work takes me! I feel like something clicked after taking time to understand what calisthenics does to my body.
Kinda cool to see alex's transitions from super heavy rack pulls to calisthenics
Just did a pull up-squat ladder workout with 15 down push ups. Pump was sick man. Definitely need to set up a day for this style.
I would love to see a video where you have the perfect harmony between calisthenics/weighted calisthenics and free weights.
Love your work Alex. I'd love to see a weighted calisthenics video next...especially weighted chin-ups/pull ups for back development.
Good insights, thanks for the tips
This vids are so good man,im really glad i found your channel bro.
Calisthenics ftw
Been doing callisthenics for a year now. Since COVID started I bought a pull up bar and have been doing calisthenic circuits 4 times a week as a warm up before weight training. The best training method I have ever incorporated. I cannot recommend enough. I went from not being able to do one pull up to being able to do 12 sets of 6-10 reps using different variations multiple times a week at 100kg body weight. Great video as always bro
Try adding weight to your pulls/chins if the bar can handle it!
Appreciate the love for bodyweight on your channel 👍
I stayed at a very novice level while weight lifting. After finding my goals in elite calisthenics skills, I've been able to get to a moderately advanced level of calisthenics and physique.
Went from 120 to 145 with Calisthenics only and kept my abs, amazing carry over into the gym now!
120 hahahahaha even 145 is tiny
Wow that was a lot of gains and if you kept abs, that means those gains were mostly muscle
Great job! Keep at it bro!
@@conor1111jaofnwosnwoa bro stfu
@@conor1111jaofnwosnwoa your Brain is Tiny
@@conor1111jaofnwosnwoa
Height to weight ratio, poopy head.
Rings are just as good (maybe even better) than weights for size in your arms chest and back.
Those stabilizers
For building muscle mass a stable bar will be much better
@The Inspector uhm...rings are gonna cause much more rotator cuff/shoulder joint injury than bars...
@@Kamingo170 both are great.
@@Kamingo170 Nah man. The bars restrict the natural trajectory of bones accross joints when done right.
Paralysis by analysis. I like that, and I can relate. It’s hard to know where to start with fitness but your channel does a great job at making it simple
Great message! Nothing like the basics.
Excellent video . Thank you . I use your high rep workout from old video all the time . How about some more workout idea videos
Plleaasseee do more weighted calisthenics videos!!
I thoroughly enjoy them and knowing how much power and potential they hold
Such great points! I agree when you think about Bodybuilding with weights at the gym, there are so many routines and protocols you run into that you will come to a dead stop wondering which way to go. The confusion is real and no one seems to understand doing concentration curls for a biceps peak is useless on a 14" arm. In bodyweight training though, it's all about which compound exercise can I advance to next. Doing pushups? Try it on the knee's until you get strong enough to do them on your feet. Work towards doing them with feet elevated. When you get lost, just do more of what you can already do. The body works as a unit and Bodyweight training is all about training the body as a unit. There is no fluff and no guess work. You can either do something or you're working towards doing something. Simple.
Great vid!
Another great one. Based on watching your vids for a while, I try to beast the pull ups n chin ups, then supplement with zottman curls and hammer/regs, then do the same with pushups, pikes and relatively supp them
Please make a video on combining weighted calisthenics, calisthenics and lifting weights in the gym. If possible, how to combine 3 of them in a 3 days(monday, wednesday, friday) a week programme for a gaining a greater strength on the compound movements and gaining endurance. Thanks for everything Alex. Cant wait for you to train me. Still waiting on the email response! Cheers legend!!!
Many thanks for all the callisthenics content recently
I’m just coming back from shoulder surgery, weighted pull ups and dips has always been a massive part of my training, but this is making me consider going to a full calisthenics route, once I’m back, love your content man😅🤔
Good luck man!
Solid content man
Best video on training I've seen so far, and it's not even close. People are trying to perform insane freestyle saxophone solos, or triple-double-back-to-front somersaults from the 10th floor, but they don't even know how to make a solid tone or swim. That stuff comes *after* you figure out the fundamentals.
You completely hit the nail on the head why I turned away from calisthenics. Every UA-camr talks about the basics, but few actually talk about what those basics are and all those that do all have different answers. It gets to the point where you don’t know what to choose, what if you’re not doing the right exercises according to this new UA-camr? That’s why I just started weight lifting and personally I found weight training to be more fit with me, but I’ll be interested to start calisthenics after I make some progress in the gym.
Sometimes it's best not to get caught up in information overload... most guys who make videos are trying to be different and stand out or trying to have unique information, rather than just going over boring basics.
The best way to *really* learn what's best is not from a random You Tuber, but by trying things out for yourself and experimenting... it's a constant learning process even for advanced trainees.
Your back Look insane and i think your rear delt hast improved. Greetings from germany, Keep going bro 💪🏼
I know you've done Body Weight/ Calisthenics legs work outs before but I would love to see more on it !
Excellent video. I like how you mentioned that calisthenics has a good crossover to weight training. I have noticed the reverse is much less true.
With smart programming, bodyweight training is near-infinitely scalable, especially with muscle control techniques, isometrics and weight added.
Yeah man, totally agree ! the first 4 years of training I did only calistenics and achieved very good results. And the great thing is that when I start liftng my strenght absolutely exploded. Right now I do both - high volume street fitness, as we called it here and low volume, high intensity free weights. Honestly I think it is the best from both worlds.
Great video! Combine calisthenics with some traditional weight training and make sure you get in a couple days a week of high-intensity cardio even if very short and you will look ridiculous! ( quick edit to remind all of us to put the fork down LOL) thanks Alex for great content and humility
You are literally a beast with brains. Your experience in every modality is truly extraordinary.
Been working on pullups and nothing but pullups for the past 7-8 months. My back and shoulder pain is almost entirely gone, my grip has improved and i am finally starting to make actual progress.
I threw in calisthenics with my weight training split and without sacrificing size I became much more dense and aesthetic with a more dominant physique. Calisthenics are a must
One thing Alex said and I can personally vouch for and that is doing calisthenics can make you stronger and make the transition to free weights much easier. I did pushups every day and it helped my bench tremendously. I just needed to get the balancing part down and once I did my bench went up 65 lbs
So many people had no idea what to work on during the heavy lockdowns but somehow also had low pullup numbers. Calisthenics is dope cause you don't even really have to program. Bang out some pushups while your bagel is in the toaster, some pullups as the water heats for your shower, hold an atg squat while brushing your teeth etc I bet a program like that would make most people stronger than hitting a body part split.
Tbh... If not training for power, rings are basically what you'll only need.
Who said that rings dont train power??? Jesus christ with the bro science.
I completely agree with this video. I’ve done both but I’ve always looked my best when doing calisthenics. I think a lot of it has to do with the fact that my appetite doesn’t increase when I do calisthenics so getting lean is much easier. My joints feel better with calisthenics as well.
I can't wait for a calisthetics program :)
btw Alex can you make a vid on weighted calisthetics?
Nice insight bro
Getting a pair of rings was for me the best thing I ever done. Now in summer its amazing to just go around looking for new places to workout. My physique is progressing like never before
Alex! When are you going to create your own calisthenics based program?! Love your content bro!
5 years ago I was getting ready for bootcamp and wanted to be as physically prepared as possible so I got to the point of doing around 400 pushups, 200 dips and 200 pullups on a daily basis. Definitely was in the best shape of my life and despite not doing a lot of running I was still able to run the mile and half requirement in just under 9 mins(you had to run it under 11 min and 57 secs to meet requirements). Calisthenics are definitely great for overall fitness and you can do them anywhere :D
I can vouch for having cardiovascular benefits from calisthenics with no running. I can run an 8 minute mile because bodyweight squats add leg endurance, and higher rep ranges in squats and pushups and pullups all started to increase cardiovascular endurance which made it easier to run.
How long did you keep that daily workout for? Did you not get any rest days?
A video on how to combine callisthenics with rings and weight training would be cool!
Another fantastic video, thanks Alex :) a video suggestion - how would you incorporate callisthenics and weight training into a single program for maximum efficiency? Have a good day!
Spot on. It's far more beneficial to learn how to activate your muscles through your own bodyweight - and really, that makes total sense. You're body is going to respond to that stimulus more than simply using momentum to move weight, even if you complete reps in the said movement.
I am training very similarly to mark Rippetoe's starting strength and I include 3x5 sets of dips and chin ups. Feels good
Alex, can you please outline some strength standards for a novice as to when to start incorporating weights into calisthenics. Specifically for pull-ups and dips. Love from North Dakota. I listen to your videos sometimes during my pushups, squats, or pulls on lunch break at work while my electrician coworkers stare at their phones in their cars. GPP every day!
i got into it about a year ago because i wanted to do the major skills (planche, front lever, etc..) and it has completely chisled me out and made my physique elite. I'll be 37 in 4 months, so i would say calisthenics is highly effective.
Been doing wieghted calisthenics for a year and half now and legit every once in a while its good to know that im still able to maintain endurance style of training ( 50 pull ups, 100 push ups in 5 min) without really training for it.
Broo thanks for putting out all your great content. Please rest up and sleep fam. Your eyes are looking hollowed out
Hey Alex,
Could you talk at length about Calisthenics programming especially for the unweighted stuff for people with time /equipment constraints?
I'm 65 training calisthenics for 5 years. I've gone from not being able to do full ROM on the basics, pull-ups, dips, ATG goblet squats, to being able to do 12 pull-ups, may sets of 10 rep dips and goblet squatting with good form to a 6 inch depth. Calisthenics rebuilt me! Great video! Thanks Alex!
Hell yeah to a vid on weighted calisthenics.
I’d love to see more videos on calisthenics
I first started working out with Calisthenics consistently for a full year. Then was convinced that I should start weight training. Little did I know that I was still considered a novice in the fitness world and probably needed another year or two in Calisthenics because of my genetics. I weight trained with a PPL split for a whole year and saw minor gains but absolutely nothing close to what I had the first year in Calisthenics. Now I'm more focused on strength training with Calisthenics movements and the help of weight training and finally I'm seeing some more linear gains again. But I feel that whole year of PPL split was wasted because of the fact that it just wasn't the right time for me to do it.
I somewhat agree. My go to advice for anyone beginning is to buy a pull up bar and do push ups and pull ups for a whole year and progress.
However, Dips hurt my shoulders really bad. And I find it’s very hard to progress and overload legs doing calisthenics.
However my bench press has struggled and am diving in to my push ups very intensely in order to bring it up.
Pull ups and push-ups in the house helped me maintain some muscle as a slimmed down to ultra lean last summer while out of the gym, and now weighted pull/chin-ups are integral to my routine along with weighted dips. Definitely incentivizes being aesthetic which I value more than just being massive.
Calesthenics for upper body (mainly pullups and dips, alterning between weighted and unweighted), Kettlebell workouts (mainly double kettlebell squats, and clean and press for many sets) for lower body, with some mobility drills and kneesovertoes-stuff mixed in. Gained roughly 7-8kg of muscle since Winter 2019/20
Pelican curls and behind the head biscep ring curls as you're body goes more horizontal for bisceps... Real epic.
Alex, where did you learn the majority of your information? Was it from e.g. videos / studies / stories? Btw loving the channel! I’ve been greasing the groove for a while and I’m feeling great + getting stronger.
1:54 looks awesome. The vibe there is just... beautiful
Really enjoying the calesthenics videos! Is there a calesthenics routine or program you can recommend for novices?
Personally been training calistenics for a year now and started incorporating weighted and also different accessories with a barbell and bands to finish off the look.
The only exercise that I needed to get a huge back was weighted pullups. I guarantee you that if you work up to pulling 70% of your bodyweight, you will look like a fake natty
Edit: and don’t forget rows too (body weight and heavy cheat rows works the best for me for upper back and front lever training)
Kinobody follower I see u
I'm only 137 lbs so I still don't look like a fake natty despite reaching that benchmark unfortunately.
This is true, but horizontal pulling is key for functional reasons. Plus, horizontal pulling helps building not only a thicker but a wider back as well. Plus, having some thickness on your back contributes to the aesthetic, or else you'll have this wide but very flat back. At one point this was the case for me. So horizontal pulling is needed for complete back development, IMO.
@@clintbrooks7753 front lever rows for horizontal pulling 👍
You didn’t find a lack of horizontal pulling to leave your back lacking in any significant way? Did you supplement your traps and rhomboids in any way?
I work long hours and iv started prioritising calisthenics more into my upper body routine because it saves so much time. Instead of setting up the bench press and fiddling with the barbells and dumbbells which always takes time, i'll just do several sets of pushups, dips, pull ups, chin ups and crunches to failure. I don’t count the reps, I just keep going until I physically cant do anymore. And when I reach failure I do half reps until i can’t do them anymore. And in 30 mins Iv had a full upper body workout! On Saturday I still do the conventional bench press variations and barbell rows but when time is short basic calisthenics is 👍
I've been spinning my wheels for about 2-3 years, maybe even more. Lately I've realized that i need to focus on getting stronger, basic movements, high protein enough carbs and fats, and gradual progression. Its what I have known for the last 5 years, but this month this kind of sinked into my brain perfectly. And paralysis analysis, yo, that shit can do you wrong
i did bodybuilding type of training before in the gym for a few years but calisthenics as a whole(bodyweight,weighted and ring work) seems to be the best for my torso,i look leaner,stronger and more aesthetics,i combine calisthenics with bodyweight and weighted leg/core work too,best of both worlds
How do you program it? Just curious I wanna get into calisthenics but don’t know to progress in it and program it
I started out from calisthenics, it says it all.
Learned how to perceive your body in many ways
Love the idea of calisthenics, but when you are overweight your muscles can not rep out 10+ reps on bench dips or pullus so its not as fun as going to gym and bench 80% of your bodyweight for 10+reps
Awesome video
I’ve got 9 years of training by now in total..
I’ve quit weightlifting for a whole year and focused on calisthenics only (+ weighted calisthenics)..
I came back after a year, more ”defined”, stronger on most lifts (especially chest and back)..
But the craziest thing was.. I didn’t get smaller at all!
So for those afraid of ”losing mass” if not doing weights for 1 month.. you’re safe😂
I highly recommend incorporating och changing it up completely!
You’ll get humbled fast!
Right now I work on rings..
Ring dips, ring push ups etc..
Can easily do 20-25 reps on p-bar dips but I can barely do 2 reps on rings😂 (hence I weigh 240+)..
All that being said, challenge yourself!
Also… we want a video on Weighted Calisthenics❤️
I just mix it all together, gives me the best of both worlds, along with some sort of periodized programming it gives me mad results in both strength and aesthetics. while still keeping it fun with static and dynamic elements, I just love it. ofc legs included, ppl twice a week.
I noticed when I had to move place and have been forced to use very limited equipment, weighted calisthenics has become my best friend, and I have seen my best gains from it, along with the cardio benefits of being able to run high volume circuits building that work capacity, it’s nutty and I highly recommend anyone to get into callisthenics, weighted or non, and if you love to be active, bodyweight will allow for a higher frequency so you can enjoy the meditation that is exercise
Ive been doing calisthenics and im loving it! So much fun
currently, I am doing 2-3 day fullbody at the gym and 2-3 day at home workouts which includes bodyweights and cardio. Although it is wayy too early to make a judgement, I am seeing some noticeable gains. I think I will need to tweak this program as losing bodyfat is more important to me right now than building muscle. So I will have to introduce cardio and general movement to my everyday sedentary life.
Another thing I want to introduce is Rings, but I cant do it at my current apartment. Cant afford a cage or the ceiling to be drilled. So for now, I plan to stick to it for the rest of the year, make adequate changes wherever necessary. Hoping to lose 3-4 kgs and 1-2% of bodyfat by december.
When's that calisthenics novice program coming out Alex?
I mainly do push up, pull ups, and dips for upper body
And lunges, squat, skipping, jumping, running, and their variations for lower body
I only use dumbbells for biceps and sometimes I go to the gym if I need to do full body workout and need high volume training.
That's better because I mainly do calisthenics and a little of gym training to avoid boredom
Great Great video. 💯
Totally agree. It's all about aesthetics regardless if it's achieved thru calisthenics or weight training. And, yes, loving the gymnast physique as it comes off really natural and make you look strong thru training with your own body weight
Sacked off lifting and going to gym for calisthenics. Best decision I have made. No rushing to gym in morning or after work. Best shape I have ever been in and I am 34. So much more variety aswel
I am a weightlifter , but I love training on rings, specialy front roll + muscle up. The strongest my snatch and clean and jerk are , the more strict muscle ups on rings I can do!
absolutly right👌
If you wanna focus in calistenics, just add some deadlifts to work your posterior chain, and you'll be fine. Personally i preffer weightlifting
There's alot of good movements like the bridge which work the posterior chain but to be honest deadlifts are the one thing that always look like I'm missing out on when not going to the gym lol. Defenetly looks like a fun grind
Banded good mornings is what I love
Deadlifts will eventually mess up your back... stick to back raises (hyperextensions) or reverse hypers.