How to Get Big From Calisthenics 

I'm convinced that this advice will work for anyone, ranging from total newbs to super elites. You can get big with the right parameters. Volume - 0:22 Leverages - 2:48 Frequency - 5:19 Surplus - 7:05 Weights - 8:57 Bonus - 11:22

When Alex was in school he would tell the principal to step into his office

A word of caution: watch out for overuse and tendon health... Build up volume slowly and recover your muscles.

This is the most legit video on how to get big by calisthenics iv ever seen

That background music makes me feel like i am talking to a npc in skyrim lol

An italian butcher gives tips on how to use bodyweight effectively

Come on give us NE Calisthenics already! Including weighted. YOKENASTICS!!!

this background music is like something you'd hear in the witcher or fable.

VOLUME:(200-1000 reps x session) Horizontal Push:Dips,Push Ups Vertical Push:Pike Push Ups Vertical Pull:Pull Ups/Chin Ups Horizontal Pull: inverted Rows Arm isolation:Low Bar Curls and Bench Dips Core:Reverse Hypers and Leg Raises Legs:Squats and Lunges Rear Delt:Ring Face Pulls Calves:Calf Raises INTENSITY(50-200 reps x session) Horizontal Push:Planche Lean Push Ups/Tuck Planche Dips Vertical Push:Wall Handstand Push Ups Vertical Pull:Chest To Bar Pull Ups/Archer Pull Ups Horizontal Pull:One Arm Inverted Rows Arms isolation:One Arm Low Bar Culrs and Skull Crushers Core:One Leg Hypers and Dragon Flags Legs:Pistols and High Jump Lunge Rear Delt:One Arm Ring Face Pulls Calves:One Leg Calf Raises Do this, and your lats, chest, forearms and shoulders are gonna get massive. Traps,calves, arms, legs and glutes are gonna get big too, not as much as the first parts i told you, but they're. I suggest and upper/lower split with core isolated on lower days. And also, focus with the volume on push ups/dips/chin ups/pull ups, keep the vertical push and horizontal pull lower in volume to not waste recovery. You're gonna eat on a 5% surplus and then see.in 3 month you easily gain 10/15 lbs even if you're intermediate My instagram if you're interested into my training: luca_fini_aka_silverwings

Not gonna lie, I love Jeff Cavalier and jis bodyweight advice right? But this was way more helpful than any of his videos. Good shit Alex.

Yo bro, this video is just what I needed. You hit everything I needed in one video, and got right to the point. You just got yourself another subscriber.👍🏻

One of your best videos in my opinion. I have not seen anything this detailed regarding calisthenics training. I think this is something I will do eventually. But NE for now

Been waiting for a video like this

Great video as always, Alex! Thank you so much.

Seriously best channel on gaining mass! Thanks bro . Keep the videos coming

Alex is the man!!! 🔥 high volume is the way to go! high volume, variations, and keep your resting periods no more than 20 seconds. helps to superset with something else while you are doing that resting break. Maybe 10 bodysquats or crunches.

Past 3 weeks have been calisthenics every 48. Have always mixed in pull-ups and dips and so forth but now I'm doing a lot more volume mixed in with some RU-vid aerobics and sweating my ass off. Honestly, I'm getting results right now because I'm pushing myself to do like, for example, 10 sets of 10 for pull-ups and 10 sets of 25 for push-ups with some pauses and so forth. High rep squatting and pistol squats with water bottles and dumbbells and stuff. Has been pretty awesome! Great video Alex!

This video couldn't have come at a more perfect time. I'm currently training for boot camp and incorporating more calisthenics into my routine. I've been running your Novice Program for three months and have seen significant improvement in strength, but that'll have to be put on the back burner for now. Love your content and the way you present it. Thanks for your contribution to the iron community.

2 videos in one day!!! blessed thanks Alex

Hey Alex, I was also thinking this recently. Doing Concurrent periodization with calisthenics. Intensity days would consist of hard skills such as Planche, Iron Cross, Hefesto, Maltese, Victorian, Impossible Dip, Manna, Vsit and weighted basics and weighted skills. Volume days would be loads of basic exercises as you described in the video.

try setting a 30 minute timer and doing as many pull ups or pushups as possible in this time frame. The amount of reps per set does not matter, just focus on completing as many reps in the 30 minute window

back in the woods love it, Alex!!

Alex your channel is blowing up man. I watch your vids religiously. Although I'm not following your program (I'm following Omar, silent mike and Bart's) I still love to hear your insight on these topics. Keep the vids coming man.

That ending was epic!

So happy I watched this video bro because I just lost 11lbs doing nothing but I wanna get my mass back from 186 to 175 I’m bout to work out now wit weighted calisthenics 👍🏿👍🏿

Really good points in your video. Not many people know these thinks :D. I have been doing calisthenic for half a year. I did a bulk for 4 months and cut for 2 months and gained 10 kg. For all guys who want to get big. Bulking is the main thing. Also I tryied weighted dip, pull up and classic bench press. In all these moves I got stronger without even training with added weight. As you said in video it relly works. Little inspiration if you dont know how to go throw your training: Legs 2 times a week at least 2 times in a week cardio upper part of body I do street workout training at least 3 times a week - First I do around 1hour statics (front lever, planche - I dont have them stil) which I do on rings or bars. Then 1h or as long as I can I do circuit - some kind of pull up, dip, handstand push up or regular(I chose type which chalanges me) try to progress all the time and work with leverages! Longer pauses arent bad for you if you train for strenth. Sorry for long text :D :D

You have so much quality content compared to alot of the click bait kings out there. Thanks man

That is some important stuff you mentioned there. People often think calisthenics is just doing 30 rep sets with pushups and bodyweight squats, when it is not. I invite everyone who says calisthenics is easy to try handstand pushups, one arm chin ups, planche pushups, press to handstads and all of this movements. Keep it up Alex!

I lift and I do Calisthenics and this has to be the best advice I've heard on Calisthenics. Alex is king!

You Actually gave us the hidden secrets to Muscle Gaining through Bodyweight Training alone! R E S P E C T ! ! ! 💪🏼

Greatest calisthenics video ever thank you so much your the best

I love greasing the grove. I’ve been using it for handstand push-ups lately.

I love this dude’s confidence

Hi Alex. Ever since i started doing rackpulls ive noticed my testicles growing. Im now wearing jeans 3 sizes too big just to fit my massive nuts. what should i do? These things are the size of oranges

I learned a lot in the part about surplus and the bonuses. thanx alex

Hey Alex thank you so much for this. I needed some help with calisthenics.

masterful analysis. thank you so much!

well you can do hundreds of pushups, but can you do hundreds of one arm pushups or planche pushups? You can always make excersises harder with calisthenics.

Thanks to your program & concurrent system. Ive made PR's for my low bar squat. Thanks bro

More neck training plz

I look just like all my friends that go to the gym following exactly this principles. I even find easier to focus on hitting especific muscles. My chest really started growing after i started calisthenics because i've always been a bad bench presser.

Alex I am going to film this tomorrow,full body weight workout.

Thank you so much for this. Some great ideas.

Great detail brother cause I have been learning calisthenics I just need to build up my volume and intensity I’m tired of freestyling lol

Amazing tips,will follow them...been doing calisthenics for a year now and can do muscle ups and handstand...and some advanced tuck skills.But im skinny so will eat more dense food from now on.Buy gymnastics rings and a weight vest for sure

You and planes have this special relationship. Now, as for the video. It's good, although one thing missing was proactive tension. I find that it makes all the exercises much more difficult than just pumping out reps mindlessly.

For next Q&A. Is it possible to fix APT while continuing to lift heavy on four main lifts ( skwaats, bench, dl and ohp )? I changed all of my assistance to not aggravate my lower back, but heavy main lifts are my only motivation to get to the gym, so I dont plan on changing that. Thanks!!

thx, kinda lost my goals, now i'm motivated again

Finally someone said it!!!! Thank you bro. I had people telling me I was wrong.

Yoo please make a novice calisthenics program, I am currently starting out with calisthenics and I'm having some trouble programming my training sessions. I'm sure that there are many more in my situation, and we would all really appreciate it if you could make one, thanks!

This is solid advice. Calisthenics + progressive overload + caloric surplus = gaining muscle mass

That background music was so relaxing.

I’m following a body weight program from doing a push up board to target my back,chest,triceps,and shoulders. It does two days on one off with hitt in mind so 15 push-ups then a cardio then an abdominal workout with about 8 sets . Day three is a rest day so I decided why not add in a mile for extra cardio and it’s not to straining and your body can still get that rest day , then I do day four and five regular and day six and seven are both rest days but to hit my biceps and forearms I do five pushups on each position of the perfect pull-up bar with five cardio and abdominal workout between each one and day seven is a full rest day Days #1 chest and back #2 shoulders and triceps #3 mile day #4 back and triceps #5 shoulders and chest #6 perfect pull up sets “The perfect pull up is a bar that hangs in the doorway with five positions “ with the chest days cardio and abdominal workout. #7 full rest day Kinda confusing but it’s doing really good I just started about three weeks ago and the results are showing pretty quick. Oh it also has phases so that is the easy phase and then there is two after that

Man this guy was on his grind in 2017 while I was 16 back then I was playing games and completely different world.

Alex I can feel that ur next video is gonna be a GPP workout :)

Bro you're the best person for taking advice in Calisthenics

Nice advise. I did that in the pat, 10 sets of 10 pulups n 5 to10 sets of 100 pushups. That was hell but super efficient. Nice to hear someone giving a super useful advise.

I like your scientific approach on bodyweight training =D

This is fantastic info! I'm going on a 6 month road trip, living out of my van. Just started calisthenics so I don't lose all my NE gains. You think you could hook up a simple program to follow? I would wanna do full body every 48 hrs as you recommended. Ps, more calisthenics talk please bro

FUCKING FINALLY AL!!! I HAVE BEEN WAITING FOR YEARS.

wait could you add in the science? like they say for normal weighted training they cause microtears and during recovery they come back thicker and stronger, does the same go for getting used to a calisthenics variation?

Great video!! 👍

alex can you do a vid on how to incorporate both calistenics and fullbody weight training together?

Thank you for this

Alex, i was born to watch this video. Thank you.

I only have a barbell, adjustable dumbbells and weights. No rack or bench. I want to replace my floor press with dips and bent over rows with pull ups. I know it's going to help my athleticism and when I get to weighted calisthenics, that is the best way to train. Barbell squats are already weighted calisthenics, so buying a cheap rack will do also. I was looking for a video to see if I can bulk up with weighted calisthenics. Thanks for helping!

He basically just explained why convicts (your cousin Bobby/Quinzel/Ricardo) come out jacked as hell, for those wondering. Too many people think bodyweight exercises won't get you size but it definitely can

But what about bear mode physique with only calisthenics? I know weighted calisthenics and high volume gymnastics training wont develop traps as much, but if complemented with HIGH VOLUME neck curls and bridging(like 10x100, phil on his channel mentioned something like this)could it be done?

yo alex your buddy eric bugenhagen recommended bulgarian light for novice lifters.what are your thoughts?

Hi, regarding the advised 48h rest... would it still be a good idea to use a push pull leg split 3 days in a row and a rest day before the next 3 workout days? or should i rest always one day between training days? Every training day I like to perform a circuit of 16 excercises before my calisthenics (kind of HIIT, Mobility) these are hard and very oxigen demanding... they are things like burpees, lizard crawl, monkey jumps etc... I really like them because they make me feel younger, stronger... my question is, could this stage of my workout kill gains or overtrain? Overall I tend to train 20 min for the mobility/hiit routine (I have 3 different workouts, one for each training day) and 50 min for calisthenics

finally someone is spitting the real knowledge about building muscle with calisthenics and building muscle overall. And not that usual bullshit that "the only way to build muscle with calisthenics is to add more resistance so that you stay in magical hypertrophy rep range 8-12 repetitions. If you go beyond that it will only build your endurance and not muscle mass"

thanks, gonna try this.

One of the best vids on youtube

THE ONLY VIDEO THAT HELPED US ALL.

Your speaking FAX. You need volume and you need to push yourself and stress the muscle.

Hallo Alpha, how du you think about fullbody calisthenics workout 5 days per week? 2-3 sets per muscle group , 8-12 reps. Maybe everyday other exercise selection?! Too much?

Need more videos on calisthenics!

I started doing high rep calisthenics at 9 years old, but soon fell off. I’m 13 now and implemented high volume like in the video. I’m doing 3 sets of 75 push-ups and 3 sets of 20 pull-ups daily and I’be gotten YOKED

thanks for this video!

ayeee gotta love the great outdoors

Yo Alex, when trying to increase my weighted chin up Naturally Enhanced style, should I do body weight chin ups every volume day for them? Like the 10x10 chin up you recommended here?

Ay bro any chance of you doing a video on training while having a manual labor job ?

very well explained!

Hey Alex if we're running NE can we change exercise order? Also would I be okay to add one or two days too go in to the gym and just hit calves and neck and do some mobility/ gpp stuff?

Alex, is linear periodization followed by concurrent periodization (after linear one starts creating plateaus) as a beginner is optimal?

Great vid thanks

Going half way through video. Dont know how i m not susbcribe yet.

lmao a can't believe ii yesterday i decided to do calisthenics(which im doing right now) and then you upload this. what are the odds

I wanna start weighlifting. But dont wanna lose my 90* hspu for example. I want to lift heavy weights and build a Good physique(big legs). But I dont wanna lose 90*hspu. Should I do few 90*hspu reps after training is done or? Any tips would help.

Amazing video

I heard Mediterean Cuisine above the knee muscle ups is the key to calisthenics

This is so TRUE I agree with him 💯.

I have pain in my left biceps from calisthenics 15-20 sets x 8-10 reps pull ups/chi ups/wide/narrow and 15-20 sets dips, 3 years exp in fitness, did gym before started calisthenics. Pain is when you squeeze like you are doing hammer curls only(exmpl: wide grip pain, chin ups no pain) not standard curls.

Hey Alex, do you think Bulgarian light is an effective way to train with your bodyweight?

how do you feel about super sets? say like a set of pull ups followed by a set of push ups? suggestions on how to do that? like with rest times and stuff

I do for along time weighted calisthenics two weeks ago im thinking about a small change so high volume calisthenics for example 20repsx5sets dips with 30sec-1min rest and some other excersises

What do you think of a fixed Volume you have to reach per week and you attach more and more weight to yourself each week? Id say thats pretty much the best way to get bigger because you have enough volume and your body gets used to it over time. Of course you have to use the right exercises to have a complete body development.

I'm there with you man that volume is key but 10 sets of 10 on pull-ups is impossible for me. I'd get two sets of 10 no problem but after that 60 second rest I'll be lucky to get 5 up after for my third set

Alex got a serious question for you: how to pec bounce man. I legit wanna know how tf people do it

Is it possible to build a great physic only with weighted dips, weighted pull-ups and deadlifts? I have a barbell a belt and some bars for pull ups and dips.