How to Build Muscle with Calisthenics Skills?
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- Опубліковано 8 чер 2024
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Are you interested in learning calisthenics skills while building a strong and toned physique at the same time? If yes, then keep reading!
Here are some key takeaways to keep in mind:
- Isometrics alone aren't optimal for building muscle, but they can still build muscle to a certain extent.
- The skills themselves require a lot of strength to perform, and a bigger muscle is a stronger muscle. Therefore, building muscle will not hinder these skills but actually make them better.
- Even when learning isometric skills like the planche and front lever, it's smart to add dynamic exercises that are more effective for building muscle.
- You can build muscle while developing calisthenics skills and should do so for safe, effective, and optimal progress.
- Separate your workouts into two parts: skill section and hypertrophy/strength section.
- Keep your nutrition and sleep in check, and if you have a lot of fat to lose, start there first.
- Add extra exercises that you enjoy and that will help you target the body parts you want to see grow bigger.
In conclusion, if you're going for the most wanted calisthenics skills, such as the planche, front lever, one-arm chin-up, handstand push-up, muscle-up, and front lever pull-up, you will be happy with how your physique looks if you train the right way.
The practice goes on!
Much love.
- The SM Team
⋅ ⋅ ⋅ ────────────────── ⋅☉⋅ ───────────────── ⋅ ⋅ ⋅
INTRO (00:00)
THE PROBLEM (00:30)
PROBLEM #1 - Isometrics (00:33)
PROBLEM #2 - Time & Energy (01:09)
PROBLEM #3 - Lightness (01:23)
WHAT TO DO? (01:41)
1. Isometrics (01:51)
2. Time & Energy (02:44)
3. Lightness (02:59)
HOW TO DO IT? (03:18)
Step #1 - Workout Examples (03:27)
- Planche Workout Example (03:34)
- Front Lever Workout Example (03:47)
- Handstand Push-Up Workout Example (03:51)
- Muscle-Up Workout Example (03:58)
Step #2 - Nutrition & Energy (04:27)
Step #3 - Add Extra Exercises (04:55)
OUTRO (05:30)
⋅ ⋅ ⋅ ────────────────── ⋅☉⋅ ───────────────── ⋅ ⋅ ⋅
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Let’s get jacked while unlocking skills 😁🪐
Yesssss (while I still use stacked padding to one day get the Indian club/clubbell pull over Nordic curl. I seemingly got the first Y raise Nordic (check my page) so why not keep going lol
This is why Bruce Lee worked on isometrics, please explain
That's was sick, what a great video.
Hey gabo, do you have any flow workout routines you like doing? If so do a video on them sometime.
Literally doing the program now. For lever, can i replace the L-sit pull ups for weighted pull ups instead.? I dont have the technique and flexibility to hold an L-sit and my scapula disengages from the initial lift of my legs
Incredible video. A 6 minute video, yet contains more knowledge than more channels put out in a month. Thanks for the hard work and great info!
Thank you so much! It was quite some work for this one so I am happy it was well received 🙏🏽 -Gabo
Nice video! Really underrated subject.
I like to use the skills progressions as my main compounds,then focus on isolating the muscles that never get hit like arms,legs,calves,traps,neck and forearms.
It also helps with the skills even at heavier bodyweight.
Thanks for that video!
Thanks for the support! 🙏🏽
Great video! Lots of info packed into the perfect amount of time.
Please keep running this format.
Thank you!! We will 🙏🏽 -Gabo
Thoroughly enjoyed this deep dive, very well done in every way, very grateful to be able to follow your content because it is absolute gold.
Thank you so much!! Happy it helps 🙏🏽 -Gabo
Great video with great information
Glad it was useful ♥️
Awesome video.. Thank you so much!!!
Needed this thanks gabo
Glad it was useful brother! Thanks for the support. -Gabo
Y'all make incredible content! keep it going
can you please create a 15 min upper body basics workout for beginners to put on some muscle. this would amazing video that definetely a lot of us need
Sure!!
Wonderful video! Thanks a lot Gabo! 🙏
With love! ♥️ -Gabo
Another fantastic video!
I love your channel ❤️
Gabo please make a video on "muscle fatigueness"nd how to solve this problem,what causes it or how to deal with it.....
Eat more and sleep more hehe I’ll try making a comprehensive video about it :) -Gabo
@@SaturnoMovement I'm not talking about normal lazyness,fatigueness in a daily life😅
I'm talking about early fatigueness while "exercising"..
Great content as always, thank you!
Appreciate you!! -Gabo
Great work 👏
You've been a great inspiration for my own channel!
Thanks man! Good luck on your channel 🙏🏽 -Gabo
looking forward to your next 20 minute routine like you did before..👌💪💪💪💯💯
More to come!
Excelent information, thank you ❤
Thank YOU! 🫶🏽
One video for straight arm strength please...from the very start.
Ok ;)
I needed these tips
Yes! People need to hear this!!!
Really helpful
Nice vid, from my own experience, training only static is not optimal muscles but it still works pretty well for me
Try doing a period of building some extra muscle by focusing on basic movements and promise you that your statics will improve as a result :) -Gabo
Thanks for explaining …this is what I’m trying to do learn skills an still have a nice physique 🔥
Nice informative video! How much rest between sets/reps do you recommend?
Que buen video !
Great video and informations! Thanks SM Team!
Thanks Hanma! 🙏🏽
fantacetic topic.... keep going
Thanks!
helpful 🌟
Hey gabo!!
Could you please make a video of how to fix uneven shoulders...
Complex one but I’ll do my best :)
@@SaturnoMovement thnk you
Thanks 🙏❤️ Sir 😊
For 5-6 months now, after like 2 years of training without actual routine, im doing a push pull routine hypertrophy style mixed with skills, on push day i do basics and train front lever, and on pull day i do basics with 90° hold, actually making and seeing some progress, and will continue to. I also do a bit of greasing the groove for skills.
Do train skills first or after the basics
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
I haven’t! Glad it’s working for you! -Gabo
Yes this video help me a lot
Hii
Please make video on deadlift alternatives in calisthenics
Very well explaned, so i dont need to do some basic push pull but i need to change my workout if i want to learn a diffrent skill right?
It would be so amazing if you guys did a lumbar spine/piriformis release video! Those areas get so tight after lower body/high impact days. To have a routine to release the hips/glutes and low-back would be like a gift from heaven lol. Much love and thank you for all that you do!
We got you family :) -Gabo
@@SaturnoMovement You guys are honestly the best! I have been following you for years. I love your routines and do them literally every day. Many thanks to Gabo & the entire Saturnomovement team! 🙏
@@PrismaDream thank you so much! This means the world to us 🥲💙🙏🏽 -Gabo
Lets go Play my brather
Skill to learn, after mastering the basic.
I got you with this video!
@@SaturnoMovement thank you
Love you bro 😘
Love you too ;) -Gabo
You are one of the few calisthenics athletes that talking about truth and facts thnx
❤Subscribed ❤
Thanks A LOT. We will continue to do our best to cover other topics in detail. Welcome to the family 💙
@@SaturnoMovement wow that’s great I can’t wait to see good things from you guys.
@@creativity9 any suggestions are always welcome :)
Tip: When using Calisthenics Exercises to build Muscle and Strength, add Weights, so use a Dip Belt, Weighted Vest or if you can't afford, it do an Exercise harder or fill Weights inside a Safe Backpack that you don't use.
Literally doing the program now. For lever, can i replace the L-sit pull ups for weighted pull ups instead.? I dont have the technique and flexibility to hold an L-sit and my scapula disengages from the initial lift of my legs
Absolutely yes! Weighted pull ups are great for Front Lever :) -Gabo
This video is very useful…
Really informative video gabo! I have a problem with sleep, i m a student and i dont part but i cant seem to sleep more than 6-7 hours wothiut waking up for no reason its like i wake up for nothing, can j still build muscle?
Yeah you can just not optimal
Abraço de Portugal!!
Saludos! 😁🙏🏽
do you stopped that thing provide free plan to first comments of yours ??
Great content as always. Why don't you make a colab with Andrea Larossa or Andry Strong? Both are amazing athletes.
Because we live far haha but we certainly will :) -Gabo
How about isolation exercise?
Add them at the end as mentioned. Bicep curls, and tricep extensions are great additions not only for muscle building but for improving most skills :) -Gabo
They have been improving themselves really fast by time
The editing is way different than it was 1 year ago
You are doing a great job team saturno movement
Love
Maestro, su programa también está en idioma español?
No hermano :( pronto! -Gabo
What is your weight Sir ?
gabo! i didnt know you unlocked FL
Not yet how I want it but getting there ;) -Gabo
if you are a beginner first master
these
pushups atleast 20+
pullups atleast 8+
squats 50+
then start calisthenics,you must have some strenght and endurance before starting.
Great video! But isn't there too much volume in Your workout examples? While training for only one skill of those, I don't think you will be able to perform more than 2 workouts a week, not to mention 2 skills at a time
Volume is EXTREMELY individual. I train for Front and Planche and my workouts are 2 exercises more than that 3x a week. If you find it’s too much volume for you, cut 1 exercise of each part :) -Gabo
@@SaturnoMovement Thanks Gabo! Much love from Poland, you're incredible ☺️
Jacked vegan and pymark elite 💪💪
❤ 💪 ❤
♥️♥️♥️
1:17 but you don't have to minimize/limit/skip leg day....I prefer getting the most out of everything, every protocol, every strength, every skill, and today's leg day. And I Nordic curl with weight
And it is true you certainly do get the most testosterone production and growth hormone production from training your legs since they happen to be the biggest muscle group of your body
5:21 and the bodies of those athletes thank them for the longevity, and for the potential prevention of sarcopenia...
Actually you don't need to do the full range of motion. Did a study and you can build muscle by doing the only initial stretch of the motion. And that's it. and actually build muscle faster and bigger. Is crazy we are talkin if you are doing a pull-up like only moving your arm like 5° and then that's as far as you need to go. And this work for all muscle groups. Doing leg extensions just lift your legs 5° you're done. You can find it on the internet.. but it's the new fact!
Oh f
❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥❤️🔥
♥️♥️♥️♥️
Where do you live ?
What is bad about training legs as well? I didn’t hear an explanation for it
That deserves an entire video on it. -Gabo
@@SaturnoMovement oh ok. I’d be super interested to see that. I’m really keen to start calisthenics
👍👍👍
2nd
🥇
i want to be swole while unlocking front lever
You can ;) -Gabo
I’m your 123 like
Thank you 😊♥️
@@SaturnoMovement np!
prove me wrong but most of the gym bros cannot keep lean physiques, because lack of our isometric. isometric helps to burn so much body fat.
Isometrics don’t “burn too much fat” :) this is a much more complex topic hehe -Gabo
I keep thinking they are from Spain
Any Andrea larosa fan here????💯💥
Oh yeah
Hell no
@@maiconjunio5323 🤨?!?