3 Methods For Building Muscle With Calisthenics

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A very common question people wonder is can you build muscle with calisthenics? The common assumption is bodyweight exercise can't build muscle.. This FitnessFAQs video covers "calisthenics explained", discussing the science behind bodyweight bodybuilding. The truth is you can build muscle with bodyweight training, if you know how.
How to build muscle with calisthenics is quite simple. I'm going to share with you the 3 rules for success with hypertrophy and muscle gain. You need to train with eccentrics, full range of motion isotonics and isometric contractions. The reason why most people can't build muscle with calisthenics is because they are focusing on endurance training, high rep push-ups, pull-ups, dips, rows etc. This is not the optimal rep range for building muscle, but, for some reason people make this mistake with calisthenics. The best method is to stick to the 5-12 rep range as this is an efficient and effective approach. This rep range maximises the number of stimulating reps per set while being timely.
Once you understand the science behind calisthenics training, bodyweight bodybuilding will make sense. The body understands mechanical tension and fatigue. Regardless if this is through powerlifting, gym, weight training, free weights or bodyweight, hypertrophy will happen!

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14 окт 2024

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Комментарии : 489

@FitnessFAQs 4 года назад

My Calisthenics Programs: 👉 fitnessfaqs.com

@meyoumovie 4 года назад

FitnessFAQs Daniel, at one time didn’t you have a video on how to integrate weightlifting into your calisthenics routine? I looked on your channel but could not find it. Can you post here a link to said video please.

@ETLAPESTE 4 года назад

@@meyoumovie you didn't search well. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-oWCf2YV7VWk.html

@ETLAPESTE 4 года назад

kai green wouldn't agree with you about the repetition range cuz he often do 3-4 sets of 20, 15, 12/10 repetitions. do a video how to be big as dejan stipke, please.

@meyoumovie 4 года назад

esta canail Helpful but not the exact video I was looking for or remember. Thank you!

@dandykaligis 4 года назад

Dear Daniel.. would you try to colabs with Magnus Midbø? He is an ex pro-climber and an active youtube content creator for climbing also.. I train calisthenic but when I got bored I also train for boulder (indoor) climbing.. both sport are very similar in someway.. I think it will be great If you colabs with magnus for some variations of training. Thank you

4 года назад

Idk why, but it's satisfying to watch Daniel doing tuck front lever rows.

@danieladamczyk4024 4 года назад

@alexandredantas9029 4 года назад

True

@yoyo-gv8zs 4 года назад

because he does them so clean

@TheScalyArab 3 года назад

Maybe it's your homosexual tendencies that predispose you to such things?

@joseviu969 3 года назад

because its the collest row ever, weighted row with feet on the ground are for pussies

@aldavedesierdo42 4 года назад

I'm on my 4th month in doing calisthenics and the progress is so good. Everyday i keep getting stronger at basics. Can't wait to get my muscle up this year!

@Daoud-oo5nd 4 года назад

Did u nail it?

@interestingcomments5903 4 года назад

Did u nail it ?

@blankizaki944 4 года назад

Did you nail it?

@douknowme391 4 года назад

did you nail it?

@timothypaul446 3 года назад

Did you nail it?

@aliihotii 4 года назад

Daniel I've been a silent follower for years now, and I just want to let you know that, I appreciate your work man! Cheers from Kosovo.

@BlindBosnian 4 года назад

*Serbia

@Pulko172 4 года назад

Vidi buraz, kosovo je i dalje deo Srbije, nemam ja ništa protiv vas Albanaca ali što je naše, naše je!

@slobodanpavlovic3184 4 года назад

Kosovo je Srbija.

@griminthedark5168 4 года назад

@@BlindBosnian Interesting, so I guess Serbia lost the war, retreated their troops, majority are Albanians, buuuut Kosovo is still Serbia ... makes totally sense. I guess Kasachstan is Russia, Serbia is Greece and Denmark is still Germany, nice logic

@arnoldasliaugaudas4213 4 года назад

To Hoti: there are many silent followers!

@BodyweightWarrior 4 года назад

There is a lot of girth in this video

@cameronmiller6240 4 года назад

Tom Merrick that’s what she said!

@kaleb9971 4 года назад

I’m not sure what you mean Tom

@Dedlee43 4 года назад

Hah gayyy!!

@fuddyduddy306 4 года назад

Happy Girthday dude

@tylerk.7947 4 года назад

Excellent video. I’ve made great gains over the past year and my buddies were always giving me shit that I don’t go to the gym and I won’t gain muscle if I don’t always lift. Thanks to you, Daniel and calisthenic movement I’ve learned sooo much. Training calisthenics is so much more enjoyable and interesting...I can do it in my bedroom, in the garden or at the park. Anytime I want. And at the end of the day you can do crazy looking skills that lifters can’t.

@triforcecos 3 года назад

I appreciate you showing band progressions for levers as well planches that's absolutely brilliant

@ramackz_ 4 года назад

This video is brilliant. The topic, production quality, everything. It's definitely one of your best videos Daniel. Keep up the good work, you are one of the best!

@evanmcdon 2 года назад

agreed

@TheSyuan1 4 года назад

Can’t believe you don’t have more followers. As a Physio student I reckon your material is on point. Awesome!

@adamarch9834 4 года назад

Eccentric training, isolation exercises, and isometrics. Great video.

@DiegoLopez-rl3jk 4 года назад

God, I must say I love this guy and the channel. So much quality content, I really apreciate all the effort you put on every single video

@MeteorRed 4 года назад

*Respect from Russian Flexible Guy* 💪🏽

@pogadev 4 года назад

By far one of your best videos! Very well documented and a lot of effort you've put into creating it. Keep doing this awesome job

@Dawio21 4 года назад

Honestly I loved how you simplified Hypertrophy process and muscle activation on lower % of 1 rep max

@satyamkaskar Год назад

Cheers for your sacrifices man! May you be successful 😊

@anambivalentenemy 4 года назад

What a professional video,so much densely packed with useful and practical information! Not all information can be absorbed at once,so multiple views are recommended to get the most out of it. PS> The working mucle groups acting like breaks,controling the speed in which the joints exent. WOW! 👌👌👌

@ΓΙΩΡΓΟΣΠΑΠΑΔΟΠΟΥΛΟΣ-ν9π 4 года назад

Daniel it is difficult path, but pays back if you will be determined. Great video once again

@dirtrider292 4 года назад

Love the handtsand at the end! That is my #1 goal to reach right now

@navemaymon8701 4 года назад

same mate, i have been working hard on my handstand for 3 months, my best is like 15seconds, whats yours? :D

@dirtrider292 4 года назад

@@navemaymon8701 7 seconds for me. I train the handstand almost every day. I'm definitely seeing progress which I great at least. This is my 3rd month training

@navemaymon8701 4 года назад

@@dirtrider292 Thats great dude, keep going we will get there :D

@dirtrider292 4 года назад

@@navemaymon8701 yep! Good luck!

@chakra4424 3 года назад

@@dirtrider292 hows it going mate?

@NaturalHypertrophy 4 года назад

I think calisthenics are incredibly effective for certain body parts (especially the lats, abs, biceps and triceps) but it really falters for other muscle groups (like the traps, forearms and legs). I like to mix stuff up for maximal hypertrophy gains.

@omgmaster9985 4 года назад

Forearms!? Calisthenics works forearms like few sports can

@rocky8838 4 года назад

@@omgmaster9985 Exactly. Hanging on a bar while doing pull ups, muscle ups, front and back levers will burn your forearms like crazy, so that fella has no idea what he's talking about. Also, let's see him do weighted pistol squats for double digits and pyramid box squats and then say that calisthenics falter in the leg department.

@ATIRX 4 года назад

Kriss Kringle weighted pistol squats? If those are calisthenics then weighted bodyweight squats are too(also called barbell squats).

@omgmaster9985 4 года назад

@@ATIRX actually a powerlifter that squats a Lot would probably have trouble in doing bodyweight pistol squats

@unnaturalatrophy5377 4 года назад

You are right about legs. If pure size and strength is your only goal then you need weight, especially for quads and calves. You can get great hamstrings and glutes by Nordic curls/glute ham raises. It's the best for hamstrings. However it's extremely false that forearms and traps aren't trained enough in calisthenics. What are you saying? Ever held a false grip? Weighted chin ups, one arm pull ups, basically every pulling movement with the bar will amazingly train your forearms. And upper traps are also trained while handstand push ups/handstand training/front lever which are the base of calisthenics.

@tenzinlee6393 4 года назад

Really like the new intro with the "Aussie Physio" instead of the exhale!

@clickaccept 4 года назад

(1) is so true. I've come across several calisthenics athlete videos recently who have hit a plateau and moved to "greasing the grove" to improve further. Honestly adding eccentric reps at the end of each set brings good results without throwing your schedule out of the window.

@anduryl6662 2 года назад

epic video Daniel, although i knew much of the info, having it organised like that it put s a different spin on it, and i got tons of inspiration on how to use bands to assist in specific exercises

@vladneacsu7999 4 года назад

i do weighted ring chest flies and i do bodyweight bodybulding from 2 years now

@motorbikeray 4 года назад

Great demonstrations of bodyweight exercises using perfect form and exercise speed.

@samarthsrivastava4142 4 года назад

I am always waiting for your videos Daniel

@jgoode6162 4 года назад

great content 3:36 has to be undoubtable top of the pull exercises for the posterior chain. great demonstration!

@morleybridwell871 4 года назад

I would be very interested in a video where you give a walkthrough of tips for filming exercise, how you edit your videos, doing voiceovers, what editing software you use etc.. Hope to see one in the future!

@NZJB 4 года назад

Awesome video Daniel, great explanations for calisthenic techniques

@juliuh1300 4 года назад

Thats a good quality video bro, as always, keep up the great work 💪🔥❤️

@pedrosolisgarcia5059 4 года назад

Thanks Daniel! Quite a nice video!! One thing you didn’t mention! The same as you gave a recommended amount of reps in each dynamic move, would you also point out the recommended duration of isometric holds to optimize muscle growth? Thanks!! 😊💪🏼

@tylerk.7947 4 года назад

Pedro Solís García Yeah that’s a good question. I always shoot to hold a progression for around 15 seconds before I move to the next one...I wonder if longer would be better

@ClarkyXPH 4 года назад

I love this video. I have watched it a couple of times and need to come back and watch again a few more. So much to take away. I'm a hard gainer and tried the Bodyweight Evolution program and got stuck a few weeks in because I found the volume too high for me, I think I was over training. I still think I overtrain. Need to find those useful reps and not go to failure so much. I really loved the 100 pull up work out that I did yesterday, that got me pumped.

@martinr2040 4 года назад

i missed a mention of the fact that excentric exercise puts huge stress on the nervous system aswell, which can get us into overtraining fast. as a physiotherapist i would recommend limiting the excentric exercises to 2 per training session and 1-2 sessions per week for beginners. it is a great tool to break a plateau for someone advanced tho. otherwise great vid! BW people often just durdle around and dont make the full 3 sets when they are training. your emphasis on structured having a structured training will surely help many people get those gaiins :)

@isaiahnoah 4 года назад

Selfishly, I’m so glad you are making videos again. You must be slammed, I’m grateful.

@albania8982 4 года назад

Good work Daniel. Respect from Albania

@seelyw.4818 4 года назад

So much info i need to watch several times to bake it into my brain. Thanks Daniel!

@peteralexis5358 3 года назад

3:45 larger muscle units are recruited with larger force (f=ma) NOT fatigue. Fatiguing a motor unit causes work to drop and other smaller motor units will(more oxidative) will compensate. When the main muscle used is fatigued it looks to accessory muscles for help/compensation (shoulders when doing bench). Fatiguing a muscle also does not mean you will activate the intended motor unit as this is dictated solely by %max force exerted, less force=smaller motor unit/muscle.

@a-terrible-fate532 11 месяцев назад

I am starting today with the basics of calisthenics I've never cared about the calisthenic skills and don't plan on learning or doing them, push up, pull up, chin up, dip. I just wanted something thats quicker and whole body and compound movements to keep things short and quick and simple, though i will be throwing some dumbell work in there too like side lateral raises, rear delt raises and some bicep curls , incline bench press. Ive got fitnessfaqs begin body weight program so ill be modifying and firing that baby up today 👍

@juanfernandomoreno2804 3 года назад

Brilliant stuff Daniel, please give this man a round of applause

@lecrassous7061 4 года назад

Real talk once again

@carrioncalisthenics 4 года назад

Excellent all round video explaining our training style!

@MrPaquibiri 4 года назад

Fantastic. I learned a great deal. Great video

@knowledgecapsule7082 4 года назад

Yes........ you're right....... calisthenics is far better than free weights .........I get 14.5 inches biceps from 12 inches biceps in just 5-6 months calisthenics and bodyweight training...........I think calisthenics is the best way to build muscle

@sgct89 4 года назад

YT really needs to introduce a wide range of reactions like Facebook does. I want to love this video :(

@gurmehrsingh3597 4 года назад

Amazing quality and amazing info! Thanks a lot Daniel!😃

@300Moritz 4 года назад

thanks for the knowledge.... you have my abo! :)

@TheBanhagel 4 года назад

Good explanation as always. Thanks for sharing.

@Mannusverse 4 года назад

Thanks for the knowledge 🤙

@kegwg1830 4 года назад

Im sorry for asking such a frequently asked question, but first of a little bit about myself: I’ve already been to the gym a few years back and with that being said I trained what is known as I’d call it hypertrophy specific training with about 3 sets and 10-12 reps each. Now to my question: My goal is to develope a good looking physique without having too much muscle mass and on the other hand I want a good amount of strength. I don’t know whether I only primarily develope a better mind-muscle connection recruit more muscle cells and so on or whether I’m also building up enough muscle mass by training strength specific as well for my goals and to what degree I am building muscle to have both goals relatively good combined. I appreciate your time, help and answer. Thank you!

@richmediafilms 4 года назад

Phenomenonal knowledge. 💪🏻

@mrthinkvoid1978 4 года назад

Brilliant interesting video! Answered alot of questions in this one video many thanks

@sonicman84 4 года назад

I enjoyed the information you presented in this video, for I will apply these to my training.

@teosuperman_ 4 года назад

Nice work don't stop 💪☑️

@robtonge5516 4 года назад

Great and very knowledgeable video

@ragewolfofficcial3888 4 года назад

thanks for the video man.... i always want to build my muscules with calisthenics .

@michaelharris8913 4 года назад

fantastic vid, thank you as ever for your high quality content. regarding the muscle activation research you mentioned, is there any chance of grabbing a link for that? :)

@trouts4 4 года назад

Any tips for someone struggling with the L-sit / L-hang? I feel one part lacking is strength but another is flexibility. I've notoriously tight calves, even though I stretch them after each run (about 3 times a week). Do you know of any regimen or workout/flex routine that would target these two problems for the L-sit/L-hang?

@alansarpy 4 года назад

Checked out your website... do offer work out programs or does the 95.00 just cover tutorials? Thanks

@Marta1Buck 4 года назад

Yes it is possible. But the result is quite different from body building. Maybe because lack of isolation in calisthenics, but whatever, good physic is good physic.

@karenv.vavdareh2585 4 года назад

thanks for your useful tips

@alial_hassanal_khashashneh3728 4 года назад

Great explanation, but it would be better if you added a sort of a conclusion to you've said ( graphically)

@RamoulVinit 4 года назад

Amazing Bro 💪

@mikiasg8453 3 года назад

I've been watching you for a while and now I find out you are Australian! Good to know because I live in Australia! I hope to meet you one day

@randywischnewski373 4 года назад

Hello Daniel, I have been adding muscle up negatives into my program for the last two weeks and have found that my left shoulder (rotator cuff?) has been causing me pain. Is there a correction in my form you could suggest, or am i simply not strong enough to be attempting muscle up negatives yet? P.S.- The information that you impart on all the videos I’ve watched have seriously inspired me. Keep up the good work.

@GoldenMole 4 года назад

Hey bro! You probably dont have enough shoulder flexibility and its super important, work on that and do easier progressions of the muscle-ups for a time, then try it again!

@BryanAdlaon 4 года назад

Nice routine and nice tips to all i salute you bro

@screamoadicted 4 года назад

Hello Daniel. I've been following for years and totally love your work. I'm interested in more in depth reading on biomechanics and human physiology. Could you please suggest some good authors you have found useful? All my best Oj

@williamcherry7593 4 года назад

Absolute gold.

@arkhust6775 4 года назад

To be honest, the key to build muscle, is like you said, consistency. Stick to working out for years, and youll see results, its as simple as that.

@timod9838 4 года назад

watching the video and drinking my beer, awesome. I bought a pair of parallettes to increase the variety of exercise, but I guess I should stop drinking.

@josefernandez1302 2 года назад

Thanks You . Gracias Daniel.

@mofojohnson1 4 года назад

Nice video but completely disagree on the motor unit theory. Check out Chad Waterbury for an expert's explanation, but if what you are saying is true then after a long a marathon your fast twitch units would kick in at the end.

@rishabhpandey3413 4 года назад

No doubt calisthenics build some serious muscle. But this requires patience, unlike using external weights which is pretty straight forward. Speaking from experience, we as calisthenics athletes, we can't leave any weak links, since every movement and skill will build the foundation for further skills.

@yzxz9012 4 года назад

0:35 im the only one who has elbow pain by doing this and not feeling the triceps so intense?

@Fifa4UUltimateTeam 4 года назад

Nah bro if your mind muscle control is not next level than you will have big shearing forces on your elbow resulting in popping and pain. I have this problem with this exercise too

@cithr0963 4 года назад

You need to watch Daniel's "#1 mass builder" video on Triceos extensions. You will feel a slight discomfort doing the exercise at first, and the ab work required for it is no joke, but as long as you follow Daniels instructions to a T, you will make gains.

@jason99king 4 года назад

Same, especially since i broke my elbow years ago it only gives me pain

@cithr0963 4 года назад

@@jason99king Visit a physiotherapist dude. And go slow on the exercise.

@phil1696 4 года назад

stretching the triceps a lot helped me with that problem

@veekshanvickee2474 4 года назад

Make some videos on nutrition too plz

@rcc8347 2 года назад

This guy’s so cool. My name’s Daniel too. were the coolest😁

@brucetheukuleleteacher9008 4 года назад

Great video

@jawbone6907 4 года назад

Man, I've been training for three years, but minimum gains. I'm going to start training everyday.

@John-cena6483 4 года назад

Eat more

@yaqubhussain1899 4 года назад

How many days a week did you train

@weekendmountainbiker9457 4 года назад

What's good about this training is you can do it at a park with wherever. It cross trains nicely with standard weight training 💪👌🤙

@harrytaylor2479 4 года назад

I really appreciate what you do with this channel Daniel. Could you perhaps cite sources for this great advice?. If you mention scientific understanding, surely you should cite scientific sources?

@BigEarle 3 года назад

Your a beast bro

@lalomancingch3518 4 года назад

AgogeDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #AgogeDiet

@brianwinters8008 4 года назад

wow!!! 1:00 💪💪💪 Dan's 2019 gains being showcased.. awesome video!!!

@exwade8777 4 года назад

Very nice video, highly informative and clean, with no wasted time for useless words bearing no meaning or silly ads every 3 minutes, Thank you, love your style!

@unwaveringdiscipline5489 4 года назад

I only know one rule. Consistency. 💪💪👊

@ariturbo4094 4 года назад

Hi Daniel do you do rings majority?? Or you use partial pull bar and body weight,, can you elaborate your daily routine,, tx mate

@DarkPeter 4 года назад

Best gym ever

@pedro_pizarro 4 года назад

You are the greatest

@compareallcars8788 4 года назад

This is good way to build ur muscle

@satendrabaghel4784 4 года назад

Please make the video on height increasing with diet plan

@krissompson8228 4 года назад

Hi Daniel, i know that doing both horizontal(rows and variations of it) and vertical pulling(pull ups,chin ups etc)are important for a beginner in calisthenics but if someone becomes more advanced what style of pulls should he focus more(horizontal or vertical) and also what would you choose ,which one would be more beneficial for a calisthenics athlete if he is an advanced one?

@davepazz580 4 года назад

Even if you are advanced, you should still do both vertical and horizontal pulling movements...

@ZaidKhan-zv7sl 3 года назад

The elite level calisthenics pulling exercises are one arm pullups and full front lever row... I suggest you to build upto that.

@sahotrafarmanjaan3245 4 года назад

Good Game

@rem.x3226 4 года назад

I love your video 🇮🇹

@siddharthdahiya9748 4 года назад

Thank u brother

@theKRUGMEISTER 4 года назад

Hey Daniel, I really want to get into calisthenics-based training, but I’ve got a bit of a beer belly at the moment. Do you think it would be better to drop that weight (& presumably a little bit of muscle mass) first and start from skinny or can I work on the bodybuilding from where I’m at and hope the belly goes away by the time I’m ready for front levers and planches and whatnot?

@y0urmak3r 2 года назад

I know I’m not Daniel but I’m just curious what you ended up going with as I went with working my way down

@GeorgeLocke 4 года назад

My understanding of the literature is that sets of 30 or less taken (near) to failure are as effective for muscle growth as moderate reps.

@genggonggenggong678 4 года назад

Wow,you good body bro,like from indonesia

@noxxmagus 4 года назад

If the 'body only understands fatigue' regardless of lower reps or moderate reps, why should high reps be excluded? How can anybody do a set of 50 consecutive pullups and not be fatigued?

@MowgliGains 2 года назад

I know this is an old video but what you said about high rep Calisthenics really confused me. I thought training close to failure at any rep range indices hypertrophy. So how come high volume Calisthenics is just endurance?

@ZaidKhan-zv7sl 2 года назад

Yes any rep range can build muscle but you also have to take consideration to other factors like time efficiency and mental fatigue..... You can gain same hypertrophy effect doing high reps with lighter weights or moderate reps with slightly heavier weights or exercise progression as long you get close to failure... So in my opinion doing archer pushups or assisted one arm pushups is more valuable than doing 100s of pushups.... That's just my opinion, don't feel attacked.

@MowgliGains 2 года назад

@@ZaidKhan-zv7sl thanks for actually responding🙏🏿this was useful. I’ve learnt a lot since I posted this and I definitely get what ur saying and agree with you. Really high volume with light/no weights can be less efficient because obviously it will take a lot longer to reach failure.