Timestamps: 0:00- Introduction 1:26- Bodyweight Muscle 2:34- Is Muscle Good? 3:03- Can Calisthenics Build Muscle? 4:25- How Much Muscle Can Bodyweight Build? 5:32- Common Muscle Growth Mistakes 7:19- How Often Should We Workout? 8:08- Rep Range for Muscle Growth? 10:38- Why Compound Movements? 12:26- How Many Sets? 13:34- Rest Time Between Sets? 13:56- More Muscle = More Strength? 15:28- Outro Website: www.fitnessfaqs.com
Hampton. I was looking for a video of you explaining how to do handstands. I realises you hadn't done one. Could you please do one🙏😊. Thank for everything you do Hampton. God bless you.
Appreciate the opportunity to educate your audience Hampton. I have no doubt everyone can transform their physique with time and consistency. Train hard legends 👊
Since so often the most accurate answer is that it depends, couldn't you explain on what that depends, what to do when? You did that for rest times but not for rep range or number of sets.
I am partial to calisthenics and being only as big as my body can move gracefully and switfly but he was not a big dude even in his prime, the dudes he was knocking out were way bigger so that is not a good comparison as far as calisthenics with relation to more muscles.
@@romgad852 Short for anabolic steroids. Essentially performance enchancing drugs that help the user build muscle. They are often illegal because of the risks associated with using them.
Eat well Use compound movement and isolate if needed Train hard near muscular failure Rep range : 6-15 Sets : 3-5 sets per exercise Rest : 2-5 mins Stay consistent and enjoy results of hard work!
I dont get how you can reach muscular failure with 6 to 15 reps. Thats not a lot, if im used to train i wont reach muscular failure with only 15 reps. I think is good to go to your maximum reps close to failure otherwise even if you do every time 8-30 reps your body gonna get used and wont improve anymore.
@@Redingote- This was my comment 8 months ago , I changed my mind a lot when it comes to training and now I'm training with high reps , but even with that you still can get to failure in 6-15 reps by using external weight , changing the levers and decreasing rest time , some people don't like high reps and I understand that.
Calisthenics has really helped me in my journey. I havent come a long way but progress is key. I started at under 110 lbs now im just 130 lbs. Hopefully I can hit 150 sometime next year 😁
Calisthenics have fully transformed my life. Ive been doing calisthenics 3x a week and i'm in the best shape of my life. I look better, have better endurance, have better cardio, way stronger back then i would do rows because i cant do pull ups now im doing assisted muscle ups. If body building isnt for you try calisthenics
@@pacman7328 you start off at a level suitable to you and gradually work your way up. Theres many levels to pull ups that you can use to gradually work your way up from rows to assisted pull ups and negative pull ups you pick something suitable to your level that is challenging enough to build strength then gradually work your way up till you can do regular pull ups. Good luck
Hey Hampton, just wanted to thank you man. You really helped me a lot, I went from being able to do only 7 push-ups, to doing 20 in a row without getting tired. I'm also starting to notice a small but noticeable change in my chest, shoulders, and torso, all thanks to your video tutorials. Thank you for being friendly and inspiring to other people!
I did calisthenics when I was deployed. Loved how I was getting stronger but I wasn’t focusing on weights as they were always in use. Also loved the fact it can be done in far more areas than just a gym floor
thank to both of you. what i found most incredible in my journey is my posture + my back doesn't hurt everyday, the BEST PART i can eat like usually i did but my weight still the same even reduce 4-5kg AMAZING. using bodyweight is incredible and suit my lifestyle. can do anywhere, anytime, good for my wallet (only buy resistance band, pullup ring and bar. will use it till that break) my main goal is fit til the end, so after retiring i still can travel all around the world. so guys make your realistic goal first then just do it, you will be amazed. you don't need to compare your physique to other especially fake fitness guru out there. your body, your process, your goal and 100% you will find happiness that way!
I really appreciate the note Daniel made about the neurological development in the 1-5 rep range. I've been taking it slow since I started almost a year ago, although I workout 5/week. But I know I don't do a lot of reps or sets usually, because it doesn't serve the purpose I have right now, which has been to fortify my body and learn how to protect and control my movement in all shapes and directions. I don't go above that in sets, until my body and mind no longer have questions about the movement, if that makes sense. Considering my goal each day is to live in a body that doesn't hurt and that feels lithe and strong... it's been a winner for me. Largely thanks to Daniel! Cheers ✌️
I've been doing calisthenics for like 5 months now! I've noticed a change but not a big one. My triceps is more defined. My arm is bigger and it's great!
@@badsanta7356 also don’t forget decline push ups if you can do them properly don’t hurt yourself if you can’t, It’s more advanced then the regular push up and focuses more on the top part of your chest and front shoulders.
@@iJuanGutierrez yeah I've been doing that recently and realized that I need the upper definition of chest so as to make it more "visible", tho I'm facing some golfer's elbow, I'm looking forward to recover and get back to proper training.
Wow, that was very interesting and helpful for me because my goal is to build more muscle with calesthenics but also improve my mobility. Thanks Hampton!
It's funny that even at my 12th year of training I've found that bodyweight training has started to make more sense to me now That's after 12 years of competing in bodybuilding/powerlifting and olympic weightlifting Now I'm feeling less aches, pains and seeing more changes in my body. Thanks for this podcast team
Quality over quantity for both strength and building muscle. Strength training requires a challenging intensity, while hypertrophy is stimulated by both a challenge in the amount of tension you put into the muscle as well as the time for which that tension is there (more reps mean more time under tension, as long as you don't do them faster).
All I can say is that for people who don’t think you can build muscle with calisthenics, just look at gymnasts. I’m not sure if they do other workouts but if they do rings and other bodywork, they definitely build muscle.
You can build muscle with calisthenics, I'm 63 and have been doing calisthenics (steady) for about 5 years and I look a lot better than I did when I was weightlifting. I hurt my joints lifting weights. I went down from 185 to 142 and I have a lot of muscle definition that I don't remember having even when I was younger, lol.
Regarding the rep range for muscle growth, there is something that must be clarified. *It does not matter* As long as you TRULY reach near-muscular failure, you _will_ get the muscle growth benefits. It only depends if you have the time, or the inclination to do true high-volume work. It is worth noting, by _truly_ training high volume, you get additional benefits beyond muscle growth. Not only do you get superb muscular endurance, but you are also performing the best training methodology to strengthen your tendons. *Strong tendons are just as important as strong muscles* Speaking of strong muscles - high volume work, when going to near-failure, burns through your slow twitch muscles, so that by the end of it, your body is recruiting the fast twitch muscles as well. Combine that with the fact that the high repetitions allows you to practice the movement (to *grease the groove* ), and build that neural connection , you will get stronger in this way as well.
Hello! I am ur fan from Indonesia and would love to provide CC translation for Indonesian language of your videos. I find your videos really helpful and motivating and MIGHT just be able to help my mother who is, sadly, on the road to ED (e.g refusing to eat food, eating very little, following fad diets, drinking herbal laxatives) because of how heavy she has become in her mid 50s. Obviously she isn't losing any weight without experiencing the rebound weight after. Problem is, her English is a 1st grader English as a non-mother tongue speaker, at best. So she would not be able to understand your videos, while the popular "fitness resources" that are available in my country are mostly internet-fad-fitness trope I guess. I think your videos might help my mom because of the progressive strength building that you provide. I find it really amazing that you think of so many possibilites around the physical limitations of your audience. All in all can you please consider widening your audience with some fan teanslations? Pretty sure many other people are also willing to make some, in their own respective mother tongues. ^^ I can translate very well because I have experience living in Brewster, New York circa 2013-14. Thank you in advance and have a nice day!
When I started working out like most people I had zero equipment now I have a bunch of equipment but having my fitness journey start with bodyweight training I think gave me an advantage once I incorporated weights and resistance bands I was already strong from calisthenics.I use a little of all of those things but you most definitely can build muscle with bodyweight training.Love this channel keep on teaching bro you have a gift my friend
Thank you for that podcast. I have been following Daniel for quite some time and own a few of his training programs. He puts out great information. On the other hand, you sir Hampton may not look like a bodybuilder but you are deceptively strong and your demeanor is always relaxed and pleasant. I think you are the most non abrasive person regarding fitness on the internet and I always look forward to any new videos you put out. Thank you again to both of you and please keep up the good work!
It doesnt matters if its compound or isolation, you need to get the Time Under Tension between 30/60 seconds of dinamic reps, so if you make a rep in 2 seconds like most people does you shouldnt go below 15 reps, now if you do them correctly you should be doing 1 sec concentric (when you make the most effort, example: going up on pushups, pullups, squats), 1 sec concentric (in the peak effort moment, example: when you touch the floor with the chest on pushups, when you get your chin above the bar on pullups, when you get your ass nearest to the floor on squats) and 2 sec excentric (when you make the less effort, example: going down on pushups, pullups, squats). Thats a 4 sec rep, so you could do 7/8 to 15/16 that way, thats the most efficent way because the excentric really tears down the muscle and the isometric gives you more control on the movement and also strenghts the muscle on that extreme stress point, so it makes the movement easier overall within time, i hope it helps someone :)
Hey, curious what the “Main compound calisthenics workouts” are. No weight lifting, but I am going to wear a weight vest/use resistance bands. I want to know all the compound calisthenics workouts. Mainly because I don’t want to do deadlifts or barbell hip thrust BS. I like body weight only/weighted body weight. Thanks!
I need to rebuild muscle after getting really sick but don't have access to a gym, so this is really helpful for me. Thank you for safe space and positive environment, it's very needed for alot of us. 💜
I gained 4kg (9 pounds) in the past 18 months (not newbie gains as I had been training for over a year before that) on bodyweight exercises only. There are so many fun variations of exercises that you can use to progress your strenght and balance.
People usually say that calisthenics is better for relative strength and weight lifting better for absolute strength, I disagree, i think you build both by doing either one, i wasn't able to perform a single pull up, I started lifting in the gym, and after about a month my push-ups increased drastically, I started getting 3 4 reps in pull ups when originally I couldn't do any, and I'm sure the contrary also holds true, the only difference is that relative strength is limited, but as long as you haven't reached your maximum relative strength potential, you're still building both at the same time.
For one year I tried to build muscle with Calisthenics. I used workouts from r/bodyweightfitness with little to no results. I was consistent (4x per week) and I used to go near failure. While, I didn't gain much, I did obtain mobility and flexibly that makes me the most agile guy at the gym. TLDR: I gained more in one month of going to the gym than a year of Calisthenics.
That's weird, I'm following a program I bought and have built over 15 lbs in a couple months and I haven't been disciplined through them all. I've had weight gain and bigger muscles when I did applied the program consistently and ate more. Maybe share your program and we can take a look?
Just watched this video of my 2 favorite fitness instructors! Just got Hampton’s excellent book and have used several training programs from Daniel’s Fitness FAQs site. Very complementary programs and I agree with Hampton that both are about fitness and not about hype. Keep it up and keep it honest!
I like that I start seeing your videos outside of just youtube and the comments under them are very kind. Much different than what I'm used to seeing with this kind of content. You're doing really well!
It is true that having that muscle means there is a potential that you can focus it in. It is also true that training in that way consistently will change the way that muscle looks. I've seen a lot of body builders go into calisthenics, and they don't lose the mass. Instead, it becomes more defined and sharply stacked.
The only problem with me with calithenics is motivation. I feel a lot more motivated going to a gym that I pay for where I can lift heavy and see progression with that weight. Theres also a small social aspect to. I have never been very good with exercising at home.
For me its the opposite,. Love training at home, setting new goals with weighted chinups or different pushup variations and mixing up my routines from time to time.
@@TheWisdom3 Intresting, mabye its partly because I need to buy some equitment like weights like for the chin ups you do. Either way I am out of action atm because of some sort of tendonitis in my forarm/wrist
@@gamesmaster1060 you dont have to subject yourself to only either one of them( bodybuilding or calisthenics) implement both of them in your life to find the perfect balance.
Awesome video Man! Been doing calisthenics for a few years now and personally am very happy with development from it, but definitely a few optimisations I've learnt from this video!
Hampton I love your videos and your approach on a simple routine. Would you please consider doing videos about nutrition? I feel you explained well that we don’t need expensive and complicated workouts, but I also feel many people(myself included) don’t understand the nutrition side of it.Thanks !
So what I am hearing is that I should be training to failure every single day. (Sarcasm, in case it's not obvious.) As someone whose been doing calisthenics for a few years and failing to achieve my expecations in terms of muscle-buidling, this was incredibly informative. Thank you so much, Hampton
Hampton! About a year ago, you posted a video on you donating a chunk of your hair to wigs for kids. I just want to let you know that video inspired me to do the same -- except I rock a buzz cut. Well I just recently passed one year into growing my hair out to donate!! I expect one more year until i reach the 12 in minimum. If you see this, just know what you did was so awesome and i cannot wait to give that same gift.
Yes so relatable, I'm skinny, I want to build muscle, but I've been asking myself and wondering if calisthenics workout can build muscles, thanks for this video
i started calisthenic in 2020. i was 56kg. i learnt how to pull up+push up+dip. i gained 11 kg in 2021. i didnt consume whey protein, i just ate what i wanted, not even got calorie surplus. sadge now i'm around 68 kg, still doing this. :D
I started 2019,54/56 kg at 1,78cm. Now I'm 74kg around 76 the rest of the year and started to train with stricktly reps a few months ago...now I'm seeing the best results. I try to throw out my ego when training.
@@shetanix2667 i didnt have that kind of routine. at that time, i focused too much on pull up coz i wanted to be able to do muscle up. right now, i just do split. pull+tricep+legs+abs and push+bicep+cardio.
WOW! FitnessFAQ guy has such a beautiful accent and voice. I could listen to him all day. On top of that, he seems very nice guy. Also, very good-looking. Amazing info. All the best!
Aiming to look good (build that perfect body) seems like a sign of a problem upstairs. I mean if being lean, strong, flexible and capable of performing a muscle up on rings, an L-SIT to handstand and run 5k with ease is not enough, I think you pushed the bar a little too far up. Dedicating your life to it seems unhealthy. Looks more like an obsession than a health thing all of us should do. Hampton has changed the way I see fitness. His overall energy seems so much healthier and balanced. I want to be more like him.
Great insight! I've been following your program for around 7 months now and while I do see more definition, I have not been seeing as much growth as I had hoped. I will take some of FAQ's hints here to heart and adjust my workout plan to push closer to failure.
I started working out last year. I was pretty much obese when I started so I focused mainly on just losing weight and my workout were rather minimal. I didn't really start putting too much effort into physical training until I had lost 20kg's, but even when I increased the days I worked out and the sheer volume, I didn't gain any noticeable amount of muscle, I was just losing weight. After I had lost 35kg's in 7 months, I stopped losing weight and didn't care too much about my calories anymore I started to gain muscle. It gained decent amount in 3 months and my gains stopped immediately after I went back to caloric deficit, it wasn't planned, I changed jobs and I was spending more time on my feet so I didn't exactly notice it. Going on a surplus again, hopefully to see a lot more gains. Oh yeah, most of the exercises I do for my upper body are calisthenics, I've only used weights for my shoulder workouts. If you want it to be "easier" to hit failure on your push ups, you can pre-exhaust your pecs with stuff like dumbbell fly's and super set them with push ups, when you can't do more push ups, you can still do couple more on your knees. Guaranteed to get some muscle on your chest.
Yooo im still pretty skinny but im having trouble with dealing with imbalances. When i do push up i could feel that my right arm tends to do most of the work so im kind of curious about your thoughts on this
Quick response: do unilateral exercises and/or stick to an easier pushupp variation where your weaker side can be challenged enough and catch up to the stronger side
When doing a push-up or some exercise really think about making your left arm do work because when we don’t think about it we tend to put more of our weight on our dominant arm and thus make it do more work.
Try a different kind of push-up that you’re not used to, if you typically do wide grip try doing close grip. Focus on your form from the very beginning of learning this new movement, so by the time that you get used to doing them you’ll have perfect form every time.
We're the same, im also skinny and i can definitely see that all of my right side of my body is bigger than my left side because im right handed, from biceps to lats to quads.
In my experience, doing pushups or barbell exercises are the perfect fix for imbalance. If it feels that your right side is working harder, and you are sure that you are perfectly balanced, then your right side will strain a lot more and thus grow faster than your left. Eventually it'll catch up.
what about the idea of deciding what you or one wants to do. then refine the techniques you need to refine the look you want. one can do a lot and become able in the way you want. so looks don't follow , you can be light and seriously strong, and one can be emence and just as able. define what you want to accomplish.if you want to run a marathon , train for that. you want to be thin and super strong one can do that. if you want to be massive do that. there are not a one to one equation. thin and strong, big and strong, just fond out what you want
Will give this vid a proper watch today as I’m starting calisthenics but had a question of a previous short you’ve done ( morning stretch routine ). Do you have a night stretches one to do before going to bed? I’ve heard that it’s helpful. If someone has that vid/short could you link it in a comment that be great 👍
OMG i loved this video! Dude, you and FitnessFAQs both happen two of my favorite calisthenics channels on UA-cam, only other one is Calisthenicmovement which is an AWESOME channel too!!! FitnessFAQs is amazing, dude this guy is absolutely SHREDDED and looks amazing, AND he also manages to be a pretty tall dude while STILL doing very advanced calisthenics. That is INSANELY hard!!! I don't know if people realize exactly how difficult and amazing that is. All I can say is, can you make more videos with him?! I would love that so much haha, if it's possible.
I would rather be capable of jumping fences, climbing trees and doing backwards rolls than lift and bulk at the gym. Movement is harder when you’re heavier.
Hi there, I have iron deficiency anemia, do you have some advice on how to exercise while anemic or if it’s possible build muscle? I love your videos I just don’t comment that often
I built a little over 10kg or 22 pounds only with chalistenics. It took me about 4-5 years and I did 2 or 3 sets, mostly 2 sets. with a 3x weekly full body split. I was in my early 20s. Now I am 40 and coming back from a long layoff and I think full body 3x a week is too much so I will do upper/lower kinda hiting each muscle group twice a week. Intensity is important. 3-5 sets is unnecessary. I followed mainly coach Paul Wade from Convict Conditioning book with a few modifications.
Curious you didn't ask about legs, most people agree that it's almost impossible to properly train legs with calisthenics only, even with the harder squat variations
Theoretically you could build as much muscle as your body is capable of producing with calisthenics. As you grow and gain mass, you become heavier, which means more resistance, which means more gains in the future. Just eat more, you'll be heavier (if nothing else, because of the food sitting in your stomach waiting to be digested). Eat more and eat well and you can build as much as you want. Calisthenics is harder because bodyweight exercises are a lot less straightforward than lifting a heavier dumbbell. You have to change your form, change the height at which you train, add on a weighted vest, learn new exercises. Building a large amount of muscle will therefore require you to actually think through what you're doing at each increment, and quite a few people who try calisthenics end up not seeing growth as quickly because poor form is a lot easier with calisthenics than it is with free weights, and poor form won't be as devastating (poor form with pushups can lead to back pain, but unless you're way out of shape it won't immediately blow out your back like a deadlift would), which means you can maintain that poor form for much longer, without noticing it was poor form.
You can build muscle in a deficit, you dont need to be in a calorie surplus, be careful with that info Hampton, it can make an overweight person gain more weight or some other people bulking innecesary
yeah, I think there’s should always be a clarification that if you’re skinny or even skinny-fat, then you should train at surplus, but if you’re obese, then you can go at slight deficit, since body is more eager to use that excess of fat
I would think obese people would be more concerned with losing weight than gaining muscle at first when they reach a healthy weight they should bulk if they want to gain muscle
@@petermolenaar6670 the thing is when you build muscle you burn more calories by existing, so overweight people should focus on building muscle and losing fat at the same time
@@julianpermuy8191 definitely but I just wanted to make clear that if these individuals want to put on muscle when they reach a healthy body weight they should definitely eat in a surplus otherwise they won't put on significant muscle mass
Key is to activate your glutes so when you do exercises your glutes are engaged. Learn to activate glutes. Bulgarian Split squats and see workout day 4 of Kyle boges, these two work both your quads and glutes. As for isometric glute exercises, hip thrusts and hip bridges are good.
Hey Hampton! I'd like to suggest if you could somehow teach us how to do the handstand, I really like your videos and they're very easy to understand so that would be great!! Thank you!!
I feel like calisthenics builds muscle that looks different, calisthenics athletes like Chris Heria and Daniel are very lean and muscular but are not really "Built", weights allow you to build these fuller, larger muscles, for example, look at David Laid, Alex Eubank, Arnold Schwarzenegger... I don't want the physique of a skinny calisthenics athlete I wanna be more built like a bodybuilder but not over the top, if you know what I mean, like an aesthetic, athletic, tank.
its like comparing a runner and a cyclist. Bodybuilders train solely to make their muscles big and “built”, whilst calisthenic athletes mostly focus on having full control of their bodyweight and skills, so after a while they are more an endurance type of training than a hypertrophy one. If you want to have a “built” body while having calisthenic skills, just do weighted calisthenics. Just remember that most “built” people you see on social media are either using PEDs, have godly genetics, or just both
Interesting video ! You caught my attention with this one, I train calisthenics only because I don't want the yoked out bro look. At my age, being lean / toned is distracting enough when all the other new dad's at pool parties are sporting beer bellies. lol Though I'm only 5'10" 146lbs, I don't think my frame would ever bulk up like a gym Chad anyways. I prefer the featherweight Muay Thai fighter look. Peace all
Timestamps:
0:00- Introduction
1:26- Bodyweight Muscle
2:34- Is Muscle Good?
3:03- Can Calisthenics Build Muscle?
4:25- How Much Muscle Can Bodyweight Build?
5:32- Common Muscle Growth Mistakes
7:19- How Often Should We Workout?
8:08- Rep Range for Muscle Growth?
10:38- Why Compound Movements?
12:26- How Many Sets?
13:34- Rest Time Between Sets?
13:56- More Muscle = More Strength?
15:28- Outro
Website: www.fitnessfaqs.com
💪
Hampton. I was looking for a video of you explaining how to do handstands.
I realises you hadn't done one.
Could you please do one🙏😊.
Thank for everything you do Hampton. God bless you.
@@marioanthony8787 6:36
Appreciate the opportunity to educate your audience Hampton. I have no doubt everyone can transform their physique with time and consistency. Train hard legends 👊
Always love chatting with you, brother!
@@HybridCalisthenics YOOOOOOOO
You're both great
Interesting video, thank you
Since so often the most accurate answer is that it depends, couldn't you explain on what that depends, what to do when?
You did that for rest times but not for rep range or number of sets.
Came to recently learn that Mike Tyson had never lifted a weight until his prison time. His OG physique was all calisthenics and insane rep counts.
And hardwork and roids
Plus insane genetics
@@abcsoxx3801 what is roids?
I am partial to calisthenics and being only as big as my body can move gracefully and switfly but he was not a big dude even in his prime, the dudes he was knocking out were way bigger so that is not a good comparison as far as calisthenics with relation to more muscles.
@@romgad852 Short for anabolic steroids. Essentially performance enchancing drugs that help the user build muscle. They are often illegal because of the risks associated with using them.
Eat well
Use compound movement and isolate if needed
Train hard near muscular failure
Rep range : 6-15
Sets : 3-5 sets per exercise
Rest : 2-5 mins
Stay consistent and enjoy results of hard work!
I dont get how you can reach muscular failure with 6 to 15 reps. Thats not a lot, if im used to train i wont reach muscular failure with only 15 reps. I think is good to go to your maximum reps close to failure otherwise even if you do every time 8-30 reps your body gonna get used and wont improve anymore.
@@Redingote- This was my comment 8 months ago , I changed my mind a lot when it comes to training and now I'm training with high reps , but even with that you still can get to failure in 6-15 reps by using external weight , changing the levers and decreasing rest time , some people don't like high reps and I understand that.
@@aymex64 What made you changed you mind on rep range? Was progress too slow?
Calisthenics has really helped me in my journey. I havent come a long way but progress is key. I started at under 110 lbs now im just 130 lbs. Hopefully I can hit 150 sometime next year 😁
I've been trying to gain weight as well, I'm out of the underweight category by like 3lbs so i still have lots of work to do
Glad to see someone in the same boat as me
@@lawrence8015 There's dozens of us!
I know I'm a bit late to the party, but does anyone have any tips on diet when trying to put on weight?
Keep going King! ❤️
Calisthenics have fully transformed my life. Ive been doing calisthenics 3x a week and i'm in the best shape of my life. I look better, have better endurance, have better cardio, way stronger back then i would do rows because i cant do pull ups now im doing assisted muscle ups. If body building isnt for you try calisthenics
how did you progress to pull ups? Im starting out
@@pacman7328 you start off at a level suitable to you and gradually work your way up. Theres many levels to pull ups that you can use to gradually work your way up from rows to assisted pull ups and negative pull ups you pick something suitable to your level that is challenging enough to build strength then gradually work your way up till you can do regular pull ups. Good luck
@@sigmafx7176 thanks man
Do I do 3 sets of 25 pushups complete b4 I move on to the next pushups advance or if I can do 25 one set do I move on to the advance push ups
?
Hey Hampton, just wanted to thank you man.
You really helped me a lot, I went from being able to do only 7 push-ups, to doing 20 in a row without getting tired. I'm also starting to notice a small but noticeable change in my chest, shoulders, and torso, all thanks to your video tutorials. Thank you for being friendly and inspiring to other people!
dude thats amazing, how long did it take you ? im also trying to get better at push ups
@@ukoncentreretlaeskedrik Don't focus on how long. It'll come as long as you continue to make progress. You got this
i love how the calisthenics guys on youtube are friends now. that's wholesome
လ
I have been watching FitnessFAQs for years, what a wealth of knowledge. Great to see this podcast
It's great to see you guys collab. Been watching fitnessfaq for years, and it's crazy to see how much he has grown.
Congrats on the wedding my guy
Thank you!
@@HybridCalisthenics married daniel by accident 😳
I'm happy and jealous at the same time.
😂😅
I did calisthenics when I was deployed. Loved how I was getting stronger but I wasn’t focusing on weights as they were always in use. Also loved the fact it can be done in far more areas than just a gym floor
thank to both of you. what i found most incredible in my journey is my posture + my back doesn't hurt everyday, the BEST PART i can eat like usually i did but my weight still the same even reduce 4-5kg AMAZING.
using bodyweight is incredible and suit my lifestyle. can do anywhere, anytime, good for my wallet (only buy resistance band, pullup ring and bar. will use it till that break)
my main goal is fit til the end, so after retiring i still can travel all around the world. so guys make your realistic goal first then just do it, you will be amazed. you don't need to compare your physique to other especially fake fitness guru out there. your body, your process, your goal and 100% you will find happiness that way!
I really appreciate the note Daniel made about the neurological development in the 1-5 rep range. I've been taking it slow since I started almost a year ago, although I workout 5/week. But I know I don't do a lot of reps or sets usually, because it doesn't serve the purpose I have right now, which has been to fortify my body and learn how to protect and control my movement in all shapes and directions. I don't go above that in sets, until my body and mind no longer have questions about the movement, if that makes sense.
Considering my goal each day is to live in a body that doesn't hurt and that feels lithe and strong... it's been a winner for me. Largely thanks to Daniel! Cheers ✌️
Hampton always drops the most practical advice, thanks dude. Also featuring FitnessFAQs is great, quality collab.
I've been doing calisthenics for like 5 months now! I've noticed a change but not a big one.
My triceps is more defined. My arm is bigger and it's great!
I need big chest
@@badsanta7356 do a lot of different push up variations
@@badsanta7356
Dips
@@badsanta7356 also don’t forget decline push ups if you can do them properly don’t hurt yourself if you can’t, It’s more advanced then the regular push up and focuses more on the top part of your chest and front shoulders.
@@iJuanGutierrez yeah I've been doing that recently and realized that I need the upper definition of chest so as to make it more "visible", tho I'm facing some golfer's elbow, I'm looking forward to recover and get back to proper training.
After a year of exercise I went for my first spar today and I had a lot of fun! I wouldn't be here without your content, Hampton. Thank you 😌♥️🙌
He went from calling himself a friend to a brother. Now I feel like this: 🥰
Wow, that was very interesting and helpful for me because my goal is to build more muscle with calesthenics but also improve my mobility. Thanks Hampton!
Same!
I'm currently on week two of body by rings and I LOVE IT!
It's funny that even at my 12th year of training
I've found that bodyweight training has started to make more sense to me now
That's after 12 years of competing in bodybuilding/powerlifting and olympic weightlifting
Now I'm feeling less aches, pains and seeing more changes in my body.
Thanks for this podcast team
Quality over quantity for both strength and building muscle.
Strength training requires a challenging intensity, while hypertrophy is stimulated by both a challenge in the amount of tension you put into the muscle as well as the time for which that tension is there (more reps mean more time under tension, as long as you don't do them faster).
All I can say is that for people who don’t think you can build muscle with calisthenics, just look at gymnasts. I’m not sure if they do other workouts but if they do rings and other bodywork, they definitely build muscle.
Yep, this Q&A has all the answers that I've been looking for, yet I watched the whole video for better understanding, thanks Hampton and Daniel.
You can build muscle with calisthenics, I'm 63 and have been doing calisthenics (steady) for about 5 years and I look a lot better than I did when I was weightlifting. I hurt my joints lifting weights. I went down from 185 to 142 and I have a lot of muscle definition that I don't remember having even when I was younger, lol.
Regarding the rep range for muscle growth, there is something that must be clarified. *It does not matter*
As long as you TRULY reach near-muscular failure, you _will_ get the muscle growth benefits. It only depends if you have the time, or the inclination to do true high-volume work.
It is worth noting, by _truly_ training high volume, you get additional benefits beyond muscle growth. Not only do you get superb muscular endurance, but you are also performing the best training methodology to strengthen your tendons.
*Strong tendons are just as important as strong muscles*
Speaking of strong muscles - high volume work, when going to near-failure, burns through your slow twitch muscles, so that by the end of it, your body is recruiting the fast twitch muscles as well. Combine that with the fact that the high repetitions allows you to practice the movement (to *grease the groove* ), and build that neural connection , you will get stronger in this way as well.
Hello! I am ur fan from Indonesia and would love to provide CC translation for Indonesian language of your videos. I find your videos really helpful and motivating and MIGHT just be able to help my mother who is, sadly, on the road to ED (e.g refusing to eat food, eating very little, following fad diets, drinking herbal laxatives) because of how heavy she has become in her mid 50s. Obviously she isn't losing any weight without experiencing the rebound weight after. Problem is, her English is a 1st grader English as a non-mother tongue speaker, at best. So she would not be able to understand your videos, while the popular "fitness resources" that are available in my country are mostly internet-fad-fitness trope I guess.
I think your videos might help my mom because of the progressive strength building that you provide. I find it really amazing that you think of so many possibilites around the physical limitations of your audience.
All in all can you please consider widening your audience with some fan teanslations? Pretty sure many other people are also willing to make some, in their own respective mother tongues. ^^ I can translate very well because I have experience living in Brewster, New York circa 2013-14.
Thank you in advance and have a nice day!
When I started working out like most people I had zero equipment now I have a bunch of equipment but having my fitness journey start with bodyweight training I think gave me an advantage once I incorporated weights and resistance bands I was already strong from calisthenics.I use a little of all of those things but you most definitely can build muscle with bodyweight training.Love this channel keep on teaching bro you have a gift my friend
Thank you for that podcast. I have been following Daniel for quite some time and own a few of his training programs. He puts out great information. On the other hand, you sir Hampton may not look like a bodybuilder but you are deceptively strong and your demeanor is always relaxed and pleasant. I think you are the most non abrasive person regarding fitness on the internet and I always look forward to any new videos you put out. Thank you again to both of you and please keep up the good work!
This was pretty informative, thanks Hampton and Daniel!
Two of the best fitness dudes on UA-cam!
It doesnt matters if its compound or isolation, you need to get the Time Under Tension between 30/60 seconds of dinamic reps, so if you make a rep in 2 seconds like most people does you shouldnt go below 15 reps, now if you do them correctly you should be doing 1 sec concentric (when you make the most effort, example: going up on pushups, pullups, squats), 1 sec concentric (in the peak effort moment, example: when you touch the floor with the chest on pushups, when you get your chin above the bar on pullups, when you get your ass nearest to the floor on squats) and 2 sec excentric (when you make the less effort, example: going down on pushups, pullups, squats). Thats a 4 sec rep, so you could do 7/8 to 15/16 that way, thats the most efficent way because the excentric really tears down the muscle and the isometric gives you more control on the movement and also strenghts the muscle on that extreme stress point, so it makes the movement easier overall within time, i hope it helps someone :)
Hey, curious what the “Main compound calisthenics workouts” are. No weight lifting, but I am going to wear a weight vest/use resistance bands. I want to know all the compound calisthenics workouts. Mainly because I don’t want to do deadlifts or barbell hip thrust BS. I like body weight only/weighted body weight. Thanks!
I need to rebuild muscle after getting really sick but don't have access to a gym, so this is really helpful for me. Thank you for safe space and positive environment, it's very needed for alot of us. 💜
I gained 4kg (9 pounds) in the past 18 months (not newbie gains as I had been training for over a year before that) on bodyweight exercises only. There are so many fun variations of exercises that you can use to progress your strenght and balance.
Even though the video is not that long you have all the time stamps, you are a good man.
People usually say that calisthenics is better for relative strength and weight lifting better for absolute strength, I disagree, i think you build both by doing either one, i wasn't able to perform a single pull up, I started lifting in the gym, and after about a month my push-ups increased drastically, I started getting 3 4 reps in pull ups when originally I couldn't do any, and I'm sure the contrary also holds true, the only difference is that relative strength is limited, but as long as you haven't reached your maximum relative strength potential, you're still building both at the same time.
The best collab EVER! My two favorite Calisthenics UA-camrs
For one year I tried to build muscle with Calisthenics. I used workouts from r/bodyweightfitness with little to no results. I was consistent (4x per week) and I used to go near failure. While, I didn't gain much, I did obtain mobility and flexibly that makes me the most agile guy at the gym.
TLDR: I gained more in one month of going to the gym than a year of Calisthenics.
That's weird, I'm following a program I bought and have built over 15 lbs in a couple months and I haven't been disciplined through them all. I've had weight gain and bigger muscles when I did applied the program consistently and ate more. Maybe share your program and we can take a look?
Ne that’s just on you, don’t blame it on calisthenics, you can build muscle on both very well
Just watched this video of my 2 favorite fitness instructors! Just got Hampton’s excellent book and have used several training programs from Daniel’s Fitness FAQs site. Very complementary programs and I agree with Hampton that both are about fitness and not about hype. Keep it up and keep it honest!
This was amazing and I can't hardly wait to listen to the full interview later! Congratulations again, Hampton, for all of your successes! Aloha!
I like that I start seeing your videos outside of just youtube and the comments under them are very kind. Much different than what I'm used to seeing with this kind of content. You're doing really well!
i was Just wondering about building muscles with calisthenics......
Thank you so much. ✨
It is true that having that muscle means there is a potential that you can focus it in. It is also true that training in that way consistently will change the way that muscle looks. I've seen a lot of body builders go into calisthenics, and they don't lose the mass. Instead, it becomes more defined and sharply stacked.
The only problem with me with calithenics is motivation. I feel a lot more motivated going to a gym that I pay for where I can lift heavy and see progression with that weight. Theres also a small social aspect to. I have never been very good with exercising at home.
For me its the opposite,. Love training at home, setting new goals with weighted chinups or different pushup variations and mixing up my routines from time to time.
@@TheWisdom3 Intresting, mabye its partly because I need to buy some equitment like weights like for the chin ups you do. Either way I am out of action atm because of some sort of tendonitis in my forarm/wrist
@@gamesmaster1060 you dont have to subject yourself to only either one of them( bodybuilding or calisthenics) implement both of them in your life to find the perfect balance.
I noticed something like that myself
Bodyweight took more motivation than weights for some reason
6-15 Reps
3-5 Sets
3-5 min rest between sets
Awesome video Man! Been doing calisthenics for a few years now and personally am very happy with development from it, but definitely a few optimisations I've learnt from this video!
Hampton I love your videos and your approach on a simple routine. Would you please consider doing videos about nutrition? I feel you explained well that we don’t need expensive and complicated workouts, but I also feel many people(myself included) don’t understand the nutrition side of it.Thanks !
So what I am hearing is that I should be training to failure every single day.
(Sarcasm, in case it's not obvious.)
As someone whose been doing calisthenics for a few years and failing to achieve my expecations in terms of muscle-buidling, this was incredibly informative. Thank you so much, Hampton
Dude u are changing my mind and my life
I'll always support u
Hampton! About a year ago, you posted a video on you donating a chunk of your hair to wigs for kids. I just want to let you know that video inspired me to do the same -- except I rock a buzz cut. Well I just recently passed one year into growing my hair out to donate!! I expect one more year until i reach the 12 in minimum. If you see this, just know what you did was so awesome and i cannot wait to give that same gift.
You are a good man
@@tobi-xo3if it's a pleasure to be able to do it. Thanks man
You gotta bulk, boys. Some skills might suffer but you gotta bulk.
Yes so relatable, I'm skinny, I want to build muscle, but I've been asking myself and wondering if calisthenics workout can build muscles, thanks for this video
i started calisthenic in 2020. i was 56kg. i learnt how to pull up+push up+dip. i gained 11 kg in 2021. i didnt consume whey protein, i just ate what i wanted, not even got calorie surplus. sadge
now i'm around 68 kg, still doing this. :D
WOAH! can u tell me what your routine is?
wow nice.. good for u!
I started 2019,54/56 kg at 1,78cm. Now I'm 74kg around 76 the rest of the year and started to train with stricktly reps a few months ago...now I'm seeing the best results. I try to throw out my ego when training.
@@shetanix2667 I want to know too. Hope he responds to you.
@@shetanix2667 i didnt have that kind of routine. at that time, i focused too much on pull up coz i wanted to be able to do muscle up. right now, i just do split. pull+tricep+legs+abs and push+bicep+cardio.
WOW! FitnessFAQ guy has such a beautiful accent and voice. I could listen to him all day. On top of that, he seems very nice guy. Also, very good-looking. Amazing info. All the best!
Aiming to look good (build that perfect body) seems like a sign of a problem upstairs. I mean if being lean, strong, flexible and capable of performing a muscle up on rings, an L-SIT to handstand and run 5k with ease is not enough, I think you pushed the bar a little too far up. Dedicating your life to it seems unhealthy. Looks more like an obsession than a health thing all of us should do. Hampton has changed the way I see fitness. His overall energy seems so much healthier and balanced. I want to be more like him.
I want more so badly 😩
Great video Hampton ❤️
Love you and FitnessFAQ, so happy to see this vid happen
Hampton and Fitness Faqs detected= Wisdowm and Aesthetics granted
2 of my favourites in one video, I'm so emotional right now
awesome crossover, great information put out. The information about frequency was perfect
Great insight! I've been following your program for around 7 months now and while I do see more definition, I have not been seeing as much growth as I had hoped. I will take some of FAQ's hints here to heart and adjust my workout plan to push closer to failure.
Wow. Lo tengo q decir en mi idioma, los dos mejores canales colaborando. Sensatez y simpatía.
I love that the way you speak reminds me of Patrick Bateman. Not accent, but the melodic manner you utter sentences.
Almost shat myself looking at that thumbnail. How did this collab happen. MOAR MOAAAAR
I only clicked on this because I have the same mug as in the thumbnail. Its a good mug. It's my favorite mug.
Thanks you for always bringing quality content
Crossovers we didn't ask for, but we needed
I started working out last year. I was pretty much obese when I started so I focused mainly on just losing weight and my workout were rather minimal. I didn't really start putting too much effort into physical training until I had lost 20kg's, but even when I increased the days I worked out and the sheer volume, I didn't gain any noticeable amount of muscle, I was just losing weight. After I had lost 35kg's in 7 months, I stopped losing weight and didn't care too much about my calories anymore I started to gain muscle. It gained decent amount in 3 months and my gains stopped immediately after I went back to caloric deficit, it wasn't planned, I changed jobs and I was spending more time on my feet so I didn't exactly notice it. Going on a surplus again, hopefully to see a lot more gains.
Oh yeah, most of the exercises I do for my upper body are calisthenics, I've only used weights for my shoulder workouts.
If you want it to be "easier" to hit failure on your push ups, you can pre-exhaust your pecs with stuff like dumbbell fly's and super set them with push ups, when you can't do more push ups, you can still do couple more on your knees. Guaranteed to get some muscle on your chest.
Yooo im still pretty skinny but im having trouble with dealing with imbalances. When i do push up i could feel that my right arm tends to do most of the work so im kind of curious about your thoughts on this
Quick response: do unilateral exercises and/or stick to an easier pushupp variation where your weaker side can be challenged enough and catch up to the stronger side
When doing a push-up or some exercise really think about making your left arm do work because when we don’t think about it we tend to put more of our weight on our dominant arm and thus make it do more work.
Try a different kind of push-up that you’re not used to, if you typically do wide grip try doing close grip. Focus on your form from the very beginning of learning this new movement, so by the time that you get used to doing them you’ll have perfect form every time.
We're the same, im also skinny and i can definitely see that all of my right side of my body is bigger than my left side because im right handed, from biceps to lats to quads.
In my experience, doing pushups or barbell exercises are the perfect fix for imbalance. If it feels that your right side is working harder, and you are sure that you are perfectly balanced, then your right side will strain a lot more and thus grow faster than your left. Eventually it'll catch up.
Another great video. Thank you Hampton and Daniel.
what about the idea of deciding what you or one wants to do. then refine the techniques you need to refine the look you want. one can do a lot and become able in the way you want. so looks don't follow , you can be light and seriously strong, and one can be emence and just as able. define what you want to accomplish.if you want to run a marathon , train for that. you want to be thin and super strong one can do that. if you want to be massive do that. there are not a one to one equation. thin and strong, big and strong, just fond out what you want
Will give this vid a proper watch today as I’m starting calisthenics but had a question of a previous short you’ve done ( morning stretch routine ). Do you have a night stretches one to do before going to bed? I’ve heard that it’s helpful. If someone has that vid/short could you link it in a comment that be great 👍
There's a good night time relaxing stretch routine from Tom Merrick.
@@jamesmcclusky3120 cheers James will give it a look
dude you have like a million more subs every time I watch you how is that even possible? are you in the Guinness book of world records?
OMG i loved this video! Dude, you and FitnessFAQs both happen two of my favorite calisthenics channels on UA-cam, only other one is Calisthenicmovement which is an AWESOME channel too!!!
FitnessFAQs is amazing, dude this guy is absolutely SHREDDED and looks amazing, AND he also manages to be a pretty tall dude while STILL doing very advanced calisthenics. That is INSANELY hard!!! I don't know if people realize exactly how difficult and amazing that is. All I can say is, can you make more videos with him?! I would love that so much haha, if it's possible.
this is great! thanks you both so much!
Thanks Hampton! 💪🏻
I would rather be capable of jumping fences, climbing trees and doing backwards rolls than lift and bulk at the gym. Movement is harder when you’re heavier.
I also like that your videos are short and to the point.
Hi there, I have iron deficiency anemia, do you have some advice on how to exercise while anemic or if it’s possible build muscle? I love your videos I just don’t comment that often
Love the content of this video. I do tons of dips and chin ups. I only use the barbell for shoulder press . And that’s all I do for upper body
I built a little over 10kg or 22 pounds only with chalistenics. It took me about 4-5 years and I did 2 or 3 sets, mostly 2 sets. with a 3x weekly full body split. I was in my early 20s. Now I am 40 and coming back from a long layoff and I think full body 3x a week is too much so I will do upper/lower kinda hiting each muscle group twice a week. Intensity is important. 3-5 sets is unnecessary. I followed mainly coach Paul Wade from Convict Conditioning book with a few modifications.
Curious you didn't ask about legs, most people agree that it's almost impossible to properly train legs with calisthenics only, even with the harder squat variations
Traditional squat in the gym is actually weighted calisthenics
Theoretically you could build as much muscle as your body is capable of producing with calisthenics. As you grow and gain mass, you become heavier, which means more resistance, which means more gains in the future.
Just eat more, you'll be heavier (if nothing else, because of the food sitting in your stomach waiting to be digested). Eat more and eat well and you can build as much as you want.
Calisthenics is harder because bodyweight exercises are a lot less straightforward than lifting a heavier dumbbell. You have to change your form, change the height at which you train, add on a weighted vest, learn new exercises. Building a large amount of muscle will therefore require you to actually think through what you're doing at each increment, and quite a few people who try calisthenics end up not seeing growth as quickly because poor form is a lot easier with calisthenics than it is with free weights, and poor form won't be as devastating (poor form with pushups can lead to back pain, but unless you're way out of shape it won't immediately blow out your back like a deadlift would), which means you can maintain that poor form for much longer, without noticing it was poor form.
I love 💗 this Kid. He is so smart & wise a rare combination
The collab we all needed!
spot on questions, thanks to both of you
You can build muscle in a deficit, you dont need to be in a calorie surplus, be careful with that info Hampton, it can make an overweight person gain more weight or some other people bulking innecesary
yeah, I think there’s should always be a clarification that if you’re skinny or even skinny-fat, then you should train at surplus, but if you’re obese, then you can go at slight deficit, since body is more eager to use that excess of fat
I would think obese people would be more concerned with losing weight than gaining muscle at first when they reach a healthy weight they should bulk if they want to gain muscle
@@igoresque exactly bro, I just desagree with the skinny fat, if its fat he can maybe maingain instead of surplus, so he doesnt gains more fat
@@petermolenaar6670 the thing is when you build muscle you burn more calories by existing, so overweight people should focus on building muscle and losing fat at the same time
@@julianpermuy8191 definitely but I just wanted to make clear that if these individuals want to put on muscle when they reach a healthy body weight they should definitely eat in a surplus otherwise they won't put on significant muscle mass
two ABSOLUTE LEGENDS TOGETHER
I don't normally comment. But this is worth while watching.
Are there exercises you recommend to build the MOST important muscle, the Gluteus Maximus?
Ask your local baker.
Squats and leg bridges are the most direct route in my experience (I do one leg bridges)
Key is to activate your glutes so when you do exercises your glutes are engaged. Learn to activate glutes.
Bulgarian Split squats and see workout day 4 of Kyle boges, these two work both your quads and glutes. As for isometric glute exercises, hip thrusts and hip bridges are good.
Squats are good, glute bridges are very effective and many isometrics can be if you use your core and glutes to stabilize.
I feel like he's threatening me in the intro 😆
Hey Hampton! I'd like to suggest if you could somehow teach us how to do the handstand, I really like your videos and they're very easy to understand so that would be great!!
Thank you!!
I feel like calisthenics builds muscle that looks different, calisthenics athletes like Chris Heria and Daniel are very lean and muscular but are not really "Built", weights allow you to build these fuller, larger muscles, for example, look at David Laid, Alex Eubank, Arnold Schwarzenegger... I don't want the physique of a skinny calisthenics athlete I wanna be more built like a bodybuilder but not over the top, if you know what I mean, like an aesthetic, athletic, tank.
its like comparing a runner and a cyclist. Bodybuilders train solely to make their muscles big and “built”, whilst calisthenic athletes mostly focus on having full control of their bodyweight and skills, so after a while they are more an endurance type of training than a hypertrophy one. If you want to have a “built” body while having calisthenic skills, just do weighted calisthenics. Just remember that most “built” people you see on social media are either using PEDs, have godly genetics, or just both
Interesting video ! You caught my attention with this one, I train calisthenics only because I don't want the yoked out bro look. At my age, being lean / toned is distracting enough when all the other new dad's at pool parties are sporting beer bellies. lol Though I'm only 5'10" 146lbs, I don't think my frame would ever bulk up like a gym Chad anyways. I prefer the featherweight Muay Thai fighter look. Peace all
for girls - building glutes, calisthenics alone is not optimal. Just throw in hip thrust lifting with calisthenics and that’s it
What about front lever and planche my friend?
The collab we never knew we needed
Nice work buddy!
Such an informative video thank you!!!
This is my favourite collab