How to combine CALISTHENICS and GYM for the FASTEST GROWTH
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- Опубліковано 19 чер 2024
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This is actually what im trying to do. Thanks for making this video.
Speaking facts bro 💯
Very helpful video! Can we get a video on your weekly routine with the gym and callisthenics?
Thanks!
wide grip rows and lat pull downs are very minimalistic and not enough to build the entire back (pull ups and pull downs don't hit the lats properly (especially the lower lats) but they are S-Tier for mid back)
-> add shrugs, one arm pull downs and hyperextensions => of course not all on the same day (i recommend having a "trap day"(with wide grip rows and shrugs) and an "everything else day")
extra tips:
1. training rear delts on the "everything else day" is better because they will be fresh
2. lean a little bit forward when doing shrugs to hit more the middle and lower traps (upper traps are not very aesthetic -> thats why we just want a little bit)
fun fact: shrugs (especially when leaning forward) > wide grip rows for upper back although both are essential (simple reason: you can usually use 3 times more weight and thus create incredibly more tension)
So what excercise should I do n for lower lats
Dude, pull-ups don't hit the lower Lats? Where's Alpha Destiny so he could educate this fool.
You do realize that simply lifting up your legs and doing a neutral-grip pull-up can toast your lats, especially lower Lats? Unless you're using a wider than about Shoulder Width Grip, you'll be doing, essentially, a diagonal pulling movement that hits the lower Lats a lot.
Actually pull ups and or lat pull downs can target lower lats. It justice st depends where you're pulling towards. If you pull higher it hits lower on your back. But you need to build the strength up first. A pull up to the stomach will hit lower lats. especially if it's a supinated grip elbows close more emphasis on lats.
Exactly what i needed lol
hey cal, can u make a video on how to unlock the planch
Make a video for push too please 🥺
Hey daemon I wanted to get your opinion on weighted calisthenics for muscle growth. I’ve been doing body weight for a while now implementing some of the things you say in your videos and now I want to do weighted calisthenics with the same training style, what do yo think of this?
Weighted is fine, but I highly recommend being able to hit at least 5 sets of 10 reps of either pull ups or dips with 1 to 2 minutes of rest with little struggle before moving on. This ensures the lowest chances of injury
@@Caliversity alright, thank you daemon for the tip keep it up with the uploads 👍👍
Wait 5 set t'ill failure ? With how much rest time ? This is just to build muscle right ? Or does that build muscle and strenght ?
Can make video for training for ippt
Bro is calling Himself Daemon but It's Demon!!!!
So I’m still really new to calisthenics, and I’m in a little pickle. So I’m confused about whether I should do hypertrophy or strength calisthenics training. I want to have that fit body look as well as the strength to do cool stuff like the plenche hold or the front lever, and I know that I have to eat fewer calories and do around 8 to 15 reps for hypertrophy, and if I want to gain strength for calisthenics, I should do weighted pull-ups or push-ups with a 4 to 6 rep range. The answer is probably simple, but I'm just making it harder on myself by thinking too much, but idk.
FYI- I don’t currently have access to a gym right now
When you're new to training you're gonna gain both strength and muscle at the same time without specifically training for one of them, it's called newbie gains and lasts for about 6 months to a year
But still, imo training for hypertrophy is better for you since whenever you gain muscle, you automatically gain strength, whilst strength training doesn't necessarily make you bigger. So if you train hard for muscle growth and also add in some progressions of skills, you'll be good.
I know lifters who got good at pull ups and can do front lever, without even training for it
Also if you're skinny, do a lean bulk, don't eat less.
Hey daemon i was wondering if you could make a tutorial for the one arm pullup as i want to see the steps you took to get there thanks!
hey caliversity, big fan here
recently, i started doing pull ups and decided to add your training style of high volume sets. i so started with a 100 pull ups. i would do 5, rest for 1 minute and do another 5 until i hit all 100 hundred repetitions.
i remembered you saying that reducing rest would be good, so instead of 1 minute rest, i went to 55 seconds and I plan to lower down each time I train for pulls
am i doing it right? the only thing I noticed is that i am not that fatigued, even after finished 100 pull ups, feels like i still have 20% energy left or so.
i don't really know if I have to increase the number in sub sets (6 instead of 5) or decrease the rest time (50s instead of 55s)
would be glad if you could answer
If u can do more reps, do more reps
@@IamAramisthat simple
Man do as much reps as you can in first set , then you will obviously need 2-3 mins rest ( take atleast 2 min rest to restore the enough ATP again ) then do the next set and further ! Remember : you have to do 75-100% of reps of first set in every set of yours !
And if you becoming too tired to do the 75-100% rep range in later sets ,, then do not reduce the no. Of sets for convinience , increase the rest time , reduce the total goal , but dont reduce the given rep range per set !! And even though i dont know you but still i think that by this method not 100 but just 50 is going to really make u fatigue !!
Though if you wanna increase muscle size then best metjod is to use weighted pullup schedule and this schedule alternatively !! Best schedule to increase muscle mass
Hey, I don’t really know how to train now ahah, I bought your ebooks and you said it’s better to train like 5 sets of 10 dips with 2-3min rest than 5 sets of 15 dips with 3-5min rest and in this video what I understand is that in calisthenics we should train until failure each set ? Correct me if I’m wrong 😅
You have to work close to failure for each set.
5 sets of 10 dips with a 2 to 3 min rest is better than 5 sets of 15 dips with a 3 to 5 min rest because your rest duration plays a huge role when it comes to breaking down your muscle fibres for hypertrophy.
So in some sense just remember:
1. Hitting reps to failure
2. Resting lesser than what is needed.
The above reps and sets were given as just an example
Thanks for your answer, actually I can do 5 sets of 10 dips with 1min rest so should I begin weighted dips or first try to reach 5 sets of 20 dips for muscles gains ?
@@Hugo-vn6sh i recommend hitting 5 sets of 20 reps first. Weighted dips will feel light after
@@Caliversity
In emom routine, during the first few minutes, we're not getting any failure but only during the last few minutes that we get to muscular failure, does that mean emom is not efficient and we should just stick to sets and reps?
@@frog6054 In emom, your aim should be 75% of your maximum reps per set.
This allows for at least 1 to 3 reps to hit close to hypertrophy for every single set
Hi man, I’ve been watching you for a couple of weeks and really appreciate the content. I made a program according to some of your video’s (only calisthenics). I want to achieve planche and front lever, gain strength and build muscle. Right now I can do around 40 pushups and 15 pullups. Do you think the following program is good?
Push static skill
Planche progression 6-8 sec - 3 sets
Planche progression band 10-15 sec - 3 sets
Planche push ups 6-8 reps - 3 sets
Planche push ups band 10-15 reps - 3 sets
Planche leans 5 reps - 4 sets
Push hypertrophy (adding weights when I can do more than 12 reps)
Dips max reps - 4 sets
Wall handstand push ups max reps - 4 sets
Decline pike push ups 8-12 reps - 4 sets
Pseudo push ups 8-12 reps - 4 sets
Push ups max reps - 4 sets
Pull static skill
Front lever progression 6-8 sec - 3 sets
Front lever progression band 10-15 sec - 3 sets
Front lever pull ups 6-8 reps - 3 sets
Front lever pull ups band 10-15 reps - 3 sets
Front lever raises 6-8 reps - 3 sets
Pull hypertrophy
Weighted pull ups 8-12 reps - 5 sets
Reversed rows 8-12 reps - 5 sets
Pull ups max reps - 5 sets
Pull ups band max reps - 5 sets
Monday: push hypertrophy
Tuesday: pull static
Wednesday: rest
Thursday: push static
Friday: pull hypertrophy
Saturday: rest
Sunday: rest
How did you get there ? And does your program works well ? Cuz I'm actually working out to learn calisthenics but I'm a beginner and I have troubles making a convenient program, I'm always changing things in it and I never feel like it's good enough
I made this program myself by watching some of the video's from caliversity. But I am also a beginner and have no clue if this program is good enough. I haven't tried it yet. I am also really struggling with finding a good program. That's why I am asking Caliversity if this is a good program.
Bruh never saw you doing dragon flag
Thanks for the tips but there was one thing that I don't get when do you increase volume and intensity and how?
intensity > volume
your question is simply how to apply progressive overload -> the best way is to do it as the following:
1. Instead of a rep "target" like 3x10
you now have a rep "range" like 2x8-12
2. Pick a weight with which you can "only" do 8 reps on your own and without any assistance of anyone (this is called "positive failure")
3. 3 or more sets are not needed anymore because the intensity is fairly high (again intensity > volume although both are important) -> instead you do 2 sets => if you are doing everything correctly you should get 1 rep less on your second set (example: first set 9 reps, second set was 8 reps)
4. after you did your workout, went home and recovered for a couple of days, you now repeat the exact same workout in the exact same order of exercises -> if you ate, slept and recovered well you should be able to do at least 1 more rep on most of the exercises using positive failure
5. after you reach 12 reps on a given exercise maybe after 3 weeks, you should "again" add weight with which you can only do "only" 8 reps and repeat
=> because the intensity is high you should avoid doing too many sets per workout (in other words "junk volume")
on most muscle groups you should do 4 sets (2 exercises) in a single workout session
BUT if you want to focus on growing a specific muscle group more than the others you can / should do 6 sets (thats the case for me for biceps and triceps)
personal tip: because the back is huge i split it into a 1. "trap day" and a 2. "lats day" to avoid junk volume and to still hit all areas of the back with quality
if you hve any questions feel free to let me know
can i ask one more thing that in my push or pull day do i have to do a lot of exercise or i just have to do only dip or pull up until failure for hypertrophy
If you're a beginner then just focus on dips, push ups, bodyweight rows and pull ups. Do them to failure for every set.
@@frog6054 thanks
Nice video, but i have a doubt. For gym workouts can I also decrease the weight and go till failure but go in same pace?
yes, it's called drop set
Hey, ive had shoulder popping and dislocating (the dislocation doesnt hurt though only uncomfortable) im really sad to say this but, should i switch my normal push ups to knee push ups and drop off my ego ? but i can do 20 reps of push ups im sad to lose progress :(
What you need is at least 5 days of resting and than 5 days of working on your mobility. I had my shoulders popping, took a deload week and it went back to normal. On shoulder mobility yvguo has an amazing video, watch it and learn. Don't stretch by force just try spending time in slightly stretched positions until feeling comfortable. Also do some light bend work for rotator cuff muscles. After 10 day rehab you will be stronger than now.
Can I train calisthenics on week1 and for week2 train with gym equipment?
You can, especially since your body might need time to get used to the higher intensity. You can start combining them like I'm doing maybe after a few months when you no longer feel sore from having them on separate days
my man... i watched the entire video it was awesome.. but how do you gain explosive strength to pull so high on muscle ups for a good form ? I can do about 20kg x 8 reps on weighted pullups at about 46kg bw and over 25 fast pullups... i always do my reps as fast asap for that explosiveness but still lack 100% clean mu's.... u have any advice for me on what i should do to build up those high pullups
I mixed a bit of weighted muscle ups and bodyweight pull ups with a high intensity(one rep shy of failure). They helped alot
@@Caliversity for bodyweight pullups, are you doing the standard one or you pulling as high as you can
Hi Daemon Im new can you help me know that i should train like your old video about bigger asap or should i train like your latest video about advice to get bigger as teen. my main goal is muscle growth so should i train 100 dip as fast as possible or increase the number week by week
Both. Increase the number week by week until you can hit 100 dips as quickly as possible
@@Caliversity ty, now i can do 100 dips under 30min but i cannot do 35 dips in a row so should i increase the max dip week by week or keep doing 100 until i feel it to easy and then increase (btw doing 100 dips as quickly as possible is every sets doing it until failure right ?)
how would you recommend growing biceps and shoulders with calisthenics?
Biceps - close grip pull ups/chin ups
Shoulders - piked push ups
How are ur workout days like? Do u do push pull legs
At the moment it is something like that
@@Caliversity ive heard calisthenics athletes say they do push pull and legs all in the same day, im still confused? Should i do ONLY pull on monday or all three in the same days
@@tfer44 All 3 on the same day with an intense program works, but if you have time, split them out
@@Caliversity all right thanks
Bro i do like 120-150 pull ups every session with a days rest but my body can't seem to recover. Any tips because i can't seem to even do my best at training.
Longer recovery
Can you please make a more advanced guide?
For skills, strength and for people who already are pretty advance in calesthenics
Whats that calisthenics bar called? In the horizontal pull section
its a dip dar
The skedaddle after the pull ups 🤭
🤫
Yoooo whats your haircut?
Does combining calisthenics and lifting help you get faster results?
At what? If you mean building muscle, not really. If you mean building the muscle necessary to perform these skills that require an incredible amount of strength, yes.
This is because it primarily depends on the type of calisthenic movement that you use. Then again, idk your goals.
@@ryutohashirama9975 Thanks. My goals are to gain size.
How about push
What gym is this?
how would you program calisthenics into PPL?
you still do push pull legs?
i kinda feel sad for your arms and your wasted time
this system is a scam, idk why it even exists
you have to go 6 times a week and have no life
your arms suck because they are always last
your joints are screaming because you are training every single day
your frequency and flexibility is so limited because you can only train muscles that work together
you do a million sets for back in one session and wonder why your biceps won't grow
what more should i say bro?
lots and lots of bro science going on here lol
:D
Body weight are better than gym. Your body physics is better than any other
I would love to agree with you on that but I can’t at the same time I can’t. I started off my fitness journey with body weight/calisthenics and signed up for my first actual gym membership this year. A lot of calisthenics/body weight fitness people I knew who were very advanced to that field have switched to weight training not entirely but because of the convenience and more progression. I would like to say body weight/calisthenics is definitely the best beginner friendly because of many variations to start off with and progressions, weight training is definitely much more simpler and easier for beginners. Beginners only have to start off at a very light weight and move up the weight as they progress and build muscle easily. While In calisthenics you have to spend weeks/months at a time unlocking a new movement just because it became to easy for you while weight lifting is literally just adding more weight than last time. I definitely found it harder to progress personally when doing body weight/calisthenics for the first 2+ years of my journey. But switching to weight lifting I found easier to progress shiv have been going to the gym consistently 3-4 days a week for 3-4 months now and have put on a lot of muscle (mainly because of kinda newbie gains) and getting that physique I want. I give credit to body weight and calisthenics though for giving me my foundations and strength and conditioning. I’ve seen some videos/studies of old people in there 70-90’s who only done weight lifting who have great bone structure and limbs because of weight lifting. I’d say the same with calisthenics/body weight but haven’t seen anyone over the age of 70+ as it’s probably harder as you age to do those advanced movements and techniques. Thanks for listen to my yap session but basically whatever the person goal is determines what path they choose ultimately.
I would agree with everything you just said there however I would say an important note in defence of calisthenics is its muscle building capabilities. Look at daemon himself , he built almost all of his mass solely from callisthenics and so I’d argue that it can be used as a primary form of building muscle rather than for just strength improvements and conditioning .
Cap, both are very effective. With weights you can progressively overload and isolate much better. Bodyweight are usually more natural patterns and less equipment needed.
Actualy its less efective for hypertrophy
I like calisthenics/weighted calisthenics for pull muscles and weights for push muscles
stop holding the squeeze it's unproductive -> instead you should 1. hold the stretch and 2. slow down + control the negative => in other words: spend as much time as possible 1. stretching the muscle and 2. where the muscle is (being) lengthened
the results of the research can be explained by pure logic:
The goal of an exercise is to (micro-) tear muscle fibers
-> Now imagine tearing apart a piece of paper, a t-shirt , a rubberband or even a human => the only way you can acually rip them apart is when you stretch them -> the more you stretch, the more they rip apart
-> applying this concept to tearing muscles would mean: stretching the muscle with as much load as possible is the most productive way to tear as much of this muscle as possible
BUT because the body repairs the tears and makes the muscle even stronger and bigger to withstand the same tension you have to apply progressive overload to keep creating those (micro-) tears and thus growing bigger and stronger
if you have any quations feel free to leave a reply
thank you for reading
His videos used to be good...
bro i dont know why you are telling people to rest a little less than they need
the rest duration depends on the exercise, on the level of intensity and on the persons fitness level
for example: a set of biceps isn't nearly as demanding on the system as a set of squats and thus needs less time to recover from
you encourage people to go to failure and then rep out partials until they can't move anymore and expect them to be recovered after 2-3 mins?
on isolation exercises maybe for some individuals but on compounds definitely not and yes not even for you
i understand that you have a chalistenics background and that you use shorter rest intervals to increase intensity but body builders are not endurance athletes
In the gym there are a million other ways to increase intensity (slower reps, more weight, more sets, a training partner, myo reps, drop sets ... you name it) the quality of the rest is as important as the set itself -> so after a set simply rest "as much as you need" to perform at maximum capacity again
never ever use a timer and simply go by gut feeling
Stop making up new terms. It’s called cross training along with Periodization, and it’s been around for decades.
crossfit is very different than calisthenics. Pullups, muscle ups and dips are done with very bad form in crossfit
do you understand english?
@@JoaquinEscalante-rq5bg every crossfit community I've seen in my area mostly focused on calisthenics