@CosoWORKOUT Of course you can ! You just need to use your body to make your exercises harder. Examples....adding a weight vest. Using one hand or leg on some exercises, slow and extremely slow controlled reps are all great ways to do it.
That was great Frank! Very solid set! I actually got to meet you and the Barholics at open gym a couple a weeks ago, and get on the bar with you guys briefly it was awesome to see you guys do your stuff in person,just amazing strength and control that you have, very inspiring! I'm going to give these requirements a try so wish me luck lol. I wish you and the Barholics safe fun training!
@DangerBrooks Yes try to bring your knees up as high as you can. This will really help train your core and your abs as well. It will be somewhat harder but will definitely give you great results!
Frank, the body you have is excellent. I am sure that many people want it, someone just doesn't understand hard work and killing your body from training to make it look like this, its hard work and it takes time.Only guys that train like you do. Keep it up my friend , good work! Respect from Serbia!
@nashmedina: Awesome job on fulfilling the requirements! I've never done the Calisthenics Kingz workout, but I have done calisthenics before and get really make the body strong. I think I would struggle with the muscle ups, the lever, and the handstand. However, I think I'll give it a try! Awesome job once again!
A good source of inspiration mate :) Like others have said, what's your starting point, to get to be able to have enough endurance to do that workout and so forth. Cheers and keep it up!
thank you, it works like a charm, especially if you do them slowly. For example, I fell I am really working the chest when I do the push-ups as you recommended, with a 4 seconds descend and 4 seconds ascend, 8 seconds per push-up, in total. It works for me ^^
@punknfit Thanks friend. Protein from brown rice, beans, lentils, leafy greens like spinach, broccoli, quinoa, oatmeal, fruits, nuts and seeds, whole grain breads. Supplement with hemp and spirulina protein.
I liked what you said Frank about lower body workouts just didn't see any videos of you doing the pistol squats, box jumps, etc but maybe I should look better! I do all of that too! I'm getting higher in my box jumps! I did 3x15 at almost 48" today and I'm only 60" tall. It's awesome what you can accomplish when you put your mind to it and practice practice!! Bulgarian split squats with dumbbells and Romanian dead lifts are two oft favs for legs too :)
also for planche training the best way to get there is with isometric holds. start with frog stand, then tuck planche, advanced tuck planche, half straddle planche, straddle planche, half planche, then planche. having a solid back lever and press to handstand will definitely help with planche training, so definitely work on those in the meantime.
Im am currently learning the handstand. I've been going to the gym for years and I know have strong shoulders because I can incline dumbell press more than my own weight, and I can do 15+ handstand pushups while leaning with one foot against a wall. Not having balance doesnt mean you havent got strength. You can have great balance and lack strength. For example I can hold my balance sitting crunched on one foot at the tip of my toes, but I suck at squatting big weight cuz I have skinny legs.
the most directway to hit the chest with bodyweight exercises, in my experience, is the strict one arm push up. shoulders and back level and body straight. legs slightly wider than shoulder width. the closer the better. keep the elbow of the working arm in at the side the (i find it helps to have the thumb of the hand pointing the same direction as the top of your head). go down to where your shoulder is right above your hand. use your chest, tricep, shoulder, and lat to press back up.
thank you. slow pistol squats are quite exhausting. I am currently doing push-ups while keeping my hands near the abs region, as a training for planche, yet I feel like I'm not training my chest enough. What do you suggest, using a backpack with some books in it in order to add some weight to my normal push-ups, therefore working the chest more, or should I do more reps and different hand position? thanks again ^^
@nashmedina Enjoyed your vid and loved the inspiration brought with it ! What is the typical calisthenic routine for a three or four day split ? Thanks .
I had to make this change myself man, i have a herniated disc that'd only getting worse because of heavy weights, starting today i stopped doing heavy weights, went down to sets of 15 reps with lighter weight, and started focusing on dips, pullups, pushups, and chins. Soon (maybe tomorrow) i will start on pistol squats too. I feel better already after just a day of it.
what you're doing is known as a hip push up. if you do them on your fists with your palms facing inward, you can focus on the chest more by thinking about trying to bring your hands together as you press up. it sounds weird, but try it. weighted dips will also help the chest. i like to go as deep as possible, but only do that if you have good shoulder mobility. also, back levers and muscle ups seem to do a solid number on the chest, as do weighted super close grip chin ups (pinkies touching).
i suggest working on muscle ups (get to where you can do them without momentum, legs straight, on a bar) and handstand push ups (get to where you can do them full range for reps), also work on back levers and front lever tuck rows. L seats and pistol squats are a great combo for standalone core and lower body work, also i like glute ham raises. after MU and HSPU, go for full front lever rows and planche push ups, then if you want you can train strict one arm push ups and strict one arm chin ups.
have you considered doing front lever muscle ups? that is, start in a front lever, then pull up into the top position of a muscle up, then go back down into a front lever. i know you can do it!
I'ts more easy than you thought. I start diet (MOST IMPORTANT even than doing abs exercises) and training when I had 110 kilograms. 3 months later my weight was barely 80 or less and with a ''sixpack''. It is not about how much exercise do you have to do, its about eat clean, and do not be a rock, stay active, sport, go out, and change your mind to always positive and superation. If you do any of this... you will taste the real flavour of life
Do you do only calisthenics, or do you hit the gym as well (or free weights or something)? If you're an only-calisthenics kind of guy, could you please recommend me some exercises for the upper body, mainly trapezius muscles? The only one I can think of is hand-stand push ups, while leaning a bit more on the back side. Thanks in advace
tips for that 0:10-0:20 movement?I can do what's in the rest of the movie tips would be awesome..(seems like a nice exercise to show-off xD been trying everyday of the last week it before my trainning pals arrive and i always fail...)
