How To Build Muscle with Calisthenics
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- Опубліковано 21 вер 2024
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Can you build muscle with calisthenics? Bodyweight exercises are effective for hypertrophy training. Simply workout within the 6 to 30 rep range using sufficient intensity relative to failure. By borrowing from the world of bodybuilding, we can look good and move well too.
#calisthenics
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Plz
Get strong not big
I’m rather new to working out. Strength training 3x a week. Obviously everyone is different, but how long does it take to get into your level of physique just doing strength training vs hytrophey
Why not?
Damn bro, your physique is amazing.
Godlike
Those triceps are absolute monsters
Thanks for the compliment. I've been training consistently 5x a week since 2019. Transforming is a marathon, not a sprint - keep grinding.
@@FitnessFAQs who asked
,Sorry bro I'm a fan 😂
@@FitnessFAQs only 2019? I thought you had been training for like 10 years 👀
@@advantageofthedisadvantage7213 he has - I imagine he means that he has been training 5 times a week in particular since 2019
All I really do is pushups and pullups due to age and injuries but I do hundreds weekly of both. Very fit at 56
what about squats with progressions for legs?
@USER23 I have started doing horse stance and air squats with heals over toes. I had massive injuries to midsection, so it's very challenging, but I'm already making big gains after 5 months. Also some very light deadlift for reps 12 too 15. Set of 15
@@OleSmokey 🫡💪
@@OleSmokeyremember to stay safe too, don’t wanna get injured again
Injury make you stronger than before
Remember bros calisthenics and bodybuilding arent enemies. We are friends who hang in different areas.
Im tryna bulk any bodyweight excersices while bulking? My parent dont allow me to go gym :/
@@pushpaaguptaa bruh how old are you
Pushups
Pullups
Squats
Bridges
Leg raises
Handstand pushups
@@pushpaaguptaapullups pushups and squats will get you far, train to failure every set
YES! I've been both, and I love them the same. I see calisthenics as more relaxing, since I don't have to be in a gym.
That last exercise was really impressive. I hate upper back and couldn't even hold my arm out wide at that angle
You can stand more upright to make it easier
Train it bro and you can too
GOATed Physique Daniel.
Im tryna bulk any bodyweight excersices while bulking? My parent dont allow me to go gym :/
@@pushpaaguptaa doesnt really matter if your bulking, just makes the movement a bit more challenging, stick to your regular calisthenics routine
I love seeing people learning from different disciplines and applying it to their own keep it up man!
Jeff Nippard has an awesome video on muscle gain and in it he goes into the science and clarifies that we can see good growth in the rep ranges between 3 and 30. I love seeing consistent interpretation of the science between my favorite creators. Makes me feel like I'm on the right track!
Is this jeff guy speaking about calisthenics or just strength training period?
Ep 22 of The Huberman Podcast goes through the exact science of this around the ~50 minute mark. Felt like a real nod to those in calisthenics
6 reps doesn't mean you voluntarily do 6 reps, you pick something that causes failure within 6 reps. You won't effectively grow muscle if you don't train to failure
In body building routines low reps means going heavy. For athletic routines low reps means going at a very slow pace with full range of motion
True . I used to do 100 pullups every day, my pr was 5 pull ups . After 200 days , it has been 24 .. and big lats tooo...
5-30, scientifically speaking. Doesn't start at 6.
And for anyone wondering, you can of course grow much at even lower / heavier reps, but you'd end up having to do so many more sets, which grinds you up with loads THAT heavy.
The research I’ve seen is rather interesting and applies well to calisthenics.
6 reps, 8 sets, 2-3 minute rests between sets.
You can do that with anything, even planks!
This is just not what research says.
Calisthenics and yoga is the way, don’t do it myself have done it occasionally but it seems that this creates the healthiest of physiques and flexibility
The last words in the clip I'm grateful 🙏🏼 for my body and mind discovering this as of late after doing bodyweight exercises for the past 5+ yrs
Absolutely shredded brother! 💪
As long as you go to failure, I think you can be very lenient about the rep range.
Actually answering the one missing big piece I’ve had with bodybuilding, thank you
Extremely helpful, thanks Daniel!
Amazing information. Studies shown the biggest factor is intensity in the manner of it that set builds more muscle when you reach 1-3reps from failure those last reps encourage hypertrophy the most. So definitely you can do 30reps and gain muscle if you get close to or complete failure.
in fact high intesity low rep traning (5/6 reps) helps strengthen tendons and ligaments.
So you can mix betwen weeks of exersices when yo can do 15/20 reps and 5/6 reps.
Thanks. I have one more question for you, if we do 15/20 reps bodyweight (for buildingmuscul). And 5/6 weighted calisthenics ( for strength) as you said. Then how many weeks needed for each method?
You’re changing life’s out here keep up with the good work
Needed this short 2 years ago lmao. I didn't know about resistance bands and time under tension and was sticking to 6 rep sets
Thank U so much for these much needed information. 🙏🏼🙌🏼💪🏼👍🏼
The main thing is...
Time under tension!
Plus, slow negatives💪🏼
When i was younger found it hard to build definition, just looked puffy ,now im older and wiser ,@47 have been doing calusthenics and weights with reps up to 15 then going onto harder varirnts or higher weights ,and gained that lean definition. It works!
i am a starter bt i am doing 20-30 reps for bench and 30 reps per arm with dumbells/curl bar and i doubled my arms in 6 months and because i don't sit down but stand and because of that i also tense my abs and other muscles and it litteraly gave me way stronger ab muscles with zero targeted training.
with in 6 months i went from being a desk nerd that sat on a chair for 3 decades barely being able to do 10 reps with 5 kg/11 pounds to using a 75 pound curl bar.
Many people don't know this, but squats are just weighted calisthenics
That first tip is gold bro
I could seriously watch and listen to you all day. You are absolutely phenomenal.
Agreed! That’s part of what to consider, when you give it your all, but just feel mentally fatigued. Did you have enough recovery? Is your intensity matching your strength level and goals?
Exercise is an expression of the logic you choose to use.
I remember doing calisthenics back in the day but i just did dips pullups pushups and pushup variations and squats. Bruh the amount of mental fortitude you need broooo. calisthenics is legit hard on the mind, I find lifting weights easier on the mind and that allows me to grow bigger way faster
Calisthenics is more about endurance, stamina, and body weight muscle control (muscles and joints) vs muscle growth.
Plz correct me if I'm wrong.
@@matthewlovelady8944 yeah basically but you can still build up muscle with weighted dips and weighted pull-ups but I only had the monkey bars in the park lol
@@ronnana694my ideology on my strictly bodyweight training is do an exercise where i can get close to failure within 30 reps, then every session i try to increase it by 1. If i can ive got stronger and being stronger = muscle has been built. Once ive maxed out i make it harder and repeat (slow down movement or pick a harder variation).
@@matthewlovelady8944thats why my workout has bodyweight and weight exercices. I combine them
Yes
I do one rep as heavy as possible and I am jacked
💯 thank you last last 2 months I've made gains I thought I never would. Never give up people, suffering and sacrifice truly brings greatness to yourself.
So, you recommend doing more reps? It’s like I’m always stuck on doing 3 sets of 8-10 reps. Should I do more than 3 sets? Or increase my reps?
@@AlkalineInsides when I do pullups and pushups different levels and styles I do 30 set minimum and 60 max on sets.
Anywher from 5 to 10 on pullups 10 to 15 pushups
Reps
This guy is majestic, wtf.
Also, focus on a structured program. Try to progress week to week on the same exercises and change only when getting stale.
I love your articulation bro you explain everything in the best way. One day I'll join your skill level with speaking 😂
Just go till failure and keep going with 10-15 second rest in between if your going for muscle that's how I would put on lbs on lbs while also boxing couldn't lift weights because it was to much on shoulders
Finally someone who really knows
Dynamic tension from Martial Arts Iron Wire Kata’s.
Good training Sir,💋💋💋✈️✈️✈️☀️☀️☀️
You look incredible
Per science and studies your rep range should be 6-12 for hypertrophy with 1RIR
I liftes heavy many years ago and loved it in the gym.
But i had an accident so since Then i cant lift too heavy. Cali is my Way now and i love it and it shapes the body in a far more cool Way than when i trained in the gym. And i just love that energy i get from my training. It is what i train for now. Strengt and energy. Not the estetic But the body Will form naturally
Great video thanks for the information. It’s always good to have a little guidance now and then.
I think there’s a lot of good moves. You can do with those TRX ropes. Could you possibly do a video that works the different muscle groups with the TRX ropes? that would be awesome if you could make that happen. Thank you kindly.
Love your videos 💪🏼💪🏼💪🏼💪🏼👏🏼👏🏼👏🏼
All I need now is a bench with leg curl and extension
Saaame
I believed I just watched a video of your talking about doing lower reps. I'm confused now.
I mean, I know you're right anyway. I just don't know anymore what to do.
If you can do 100 squat slowly down slowly up without any weight your leg is so powerful and if you jump from 3 meter down your leg doesn’t break
I'm actually slowly gaining abs and my arms are a bit bigger now has a much better look by just doing body weight and some callisthenics exercises for like less than 3 months. I'm slightly overweight but not like really fat, just enough that I'm starting to experience physical and emotional issues before i started doing workouts again.
This shape is almost perfect!!!
6-35 reps produces somewhat the same hypertrophy give & take so no stressing too much ❤
then whats the rep range for a lot of hyperthrophy
Well spoken
Good training 😊
Training is training no matter If its in the gym or cali. Do what you feel for. And of course you Can build muscle with cali. Those who say its not possible speak out of believe and not knowledge. 💪 keep the tension under time
The study where all this was derived showed a 1min rep with sufficient load to stress the muscle was the key.
One minimum rep? Or one rep lasting for one minute? Or continuous reps for a minute?
@@MocornEDIT: Any rep(s) in one minute. Feel the burn towards the end of the minute.
His physique is art bro
Dam boutta get me them rings
Great video thanks for sharing🔥🔥
Is reps 6-8 good for compound exercises working towards skills (e.g. straight planche)
I like this you got any more
If you have muscle soreness, do you still work out or wait a couple of days until the pain is gone?
Keep training
Apparently that depends on what your ultimate goal is if it is to purely build strength and athleticism wait… for aesthetics too…only wait a day but I could be mistaken everyone seems to say something else the best thing would be to look at studies there are tons of them
On a side note tho I’d you’re very sore e.g. can’t perform the exercises properly without severe pain definitely Rest…. The injury risk is always high if you’re sore
That's normal if you haven't worked out before it is called DOMS( delayed on set muscular soreness)
Do pullups and dips. Add weight with a weight belt. Thats it.
Who said you cannot add weight?
@William1683BT thats what you get from being an internetwarrior
Please correct me if I’m wrong. Calisthenics practicing give less chance for joint-stress than lifting weight??
I pretty much aim for 10 reps before increasing difficulty. Should I up the reps instead?
El guayna 😮
Looking for a beginner daily program thats free. Any leads would be great
20-30reps using 30lbs dumbbells definitely gets you shredded, mind muscle connection > weight
However if you’re powerbuilding definitely hit some low reps on squat deadlift n bench
i hit 60 reps on the quad extension with 95 and it turned into a cardio workout
Solid good hard work natural ❤
very good advice
6 - 20
Daniel is the Adonis incarnate.
Great workout 🎉🎉
Look at you....beast 💪💪
There's a lot more mirrors in the gym is why that's still my preference ;)
I'm 215 5'11 but you wouldn't be able to tell from looking at me, should i go with weight lifting or calisthenics? I really been stuck between the 2. It seems like i have the body tire for weight lifting. Bc all you guys look like your under 170
Unnecessary joint strains? How are you supposed to strengthen your joints if you don't put them under tension?
Hi Daniel do you recommend going to (technical) failure on every set when staying in the 6-30 rep range?
In bodyweight training u should stick to failure or max 1 rep in a tank
Muscular failure
I could have sworn that dude said not to train to failure in one of his other videos. He said to keep a one -two reps in the tank. Don't think it w as from him but i read from somewhere else that if you want to go to failure then do it only on your last set
@@Shredder-ug1fu 2-3*
no it's a myth
Weird question, but Ive been doing anywhere between 200 and 250 pushups throughout the day. I usually knock them out in sets of 50 at a time whenever I use the restroom at home or at work. I was just wondering if 50 was too much at a time or something since your max rep range is 30 in this video.
Hi, I am following Mike Mentzers program. How can I effectively use bodyweight training with his principal s. Can I go for failure with bodyweight?
Brother how to make those rope ?
And how to measure it ?
Please make tutorial video
Greetings from Indonesia
Dont forget the shoes! 💪🏼
Interesting
Most people don't need to be told to stick to the 6-30 rep range.
what rep range then
@@talhahowlader1078 what he means is that it's more common doing 6-30 reps than more than 30 so most ppl already train in 6-30 rep range. this doesn't mean that the advice isn't correct it's definitely true
What about medium and slow volume is it good for muscle mass
Am I the only one who thought that he looked like Ronaldo here?
TRX
❤
I'm a woman and I want to start calisthenics. I want to be strong, but I don't want to bulk up or look masculine. How can I achieve this? Is it even possible?
You can level off your training and continue to exercise for maintenance once you've achieved your personal goals for strength and appearance.
Good luck.
@@baron7024 thank you
You’ll be fine, it takes years to get a masculine look, especially with calisthenics.
No wonder I didnt know shit bout puttin on muscle. Its cuz my english wasnt at all good to understand these intense words and I couldnt search up all the words it would take my time away from studying other things in school but now that Im out of school my vocabulary expanded way more even tho Im still kinda dumb
I have never had a rep number. Just lift until it feels like it feels like I al out can't handle more
Fr
Yoooo. I thought this was the guy from the Josh speaks
What if I take weights while doing those
Rolando
By that logic, I could build up my legs just by running, thanks to the sheer number of repetitions. Then long distance cyclists and marathon runners should be the most muscular guys, but they're not. By training naturally your progress is always limited to your strength results, not the number of repetitions, blindly copying the principles of bodybuilders training on hormone therapy, with small weights to avoid injury, does not work naturally. A large oxidative load does not give a hormonal response, it is just a way to overtrain. A large number of repetitions makes mainly the intermediate (gray) muscle fibers work, which are not prone to muscle hypertrophy. Only white muscle fibers are prone to hypertrophy. They can work only under high-intensity load (power load, from 75% to 100% of the maximum single repetition) in a small range of repetitions, literally within 1-7 seconds, because they exhaust their energy reserves very quickly. Pumping work works as an increase in capillary vascular volume and improvement of neuromuscular communication, which allows you to keep higher muscle tone and muscle fullness, but without strength work you do not stimulate the production of anabolic hormones and working in a large repetition range is useless. And frequent training for a large number of repetitions, especially for large muscle groups, will lead to a halt in all progress due to the fact that the body will not have time to recover from the enormous amount of oxidative load.