I returned to calisthenics after over a 18 months break (shoulder injury). Thanks to you guys, now i know what i did bad, how to focus on most important things, and how to progress quicker, but in safe way! Big Kudos to you!
@@ilias_2722 thanks m8, all is ok now:) yup, unfortunately...at the beginning I was really depressed, as I couldn't imagine day w/o workout...but in the end, it all depends what is your decision - should I sit and despair, that I cannot train, or maybe figure out what I can do instead of focusing on what I can't? I started to look for other options to fill my time aaaaand...I started playing guitar :D good luck!
@@wallesdrop3026 I dislocated my shoulder, when I was doing wall handstand - I know it may sounds like a bogus, but my cat jumped on me, I lost the balance, and fell badly, joint was damaged, tendons as well. Recovery was really long
Hi Bro, nice. I need to get this into my training-program. I train kickboxing and boxing three days a week. Cardio one day a week like one hour. But i need to build power and muscles all around body and equivalent. I notice this is not going well! Appreciation for the golden tip💪🏼👍🏽
Very nice, but I have a right shoulder injury that never quite healed 100%. I would probably re injure it trying to do any of this. Sucks when you can only watch others.
Plz make a video especially focusing on hypertrophy exercise and for beginner too I have watched all of your videos every single one and want to make video on especially hypertrophy(muscle gain)
For simply building muscle and not (yet) learning advances techniques, are circuit routines undesirable? Also, how about switching between training muscle groups, such as abs and upper body?
Well do you live in a city or a village?Anyway you can find everywhere a park or a gym near your location. You have to find it.If not be creative.Maybe you can use a playground,a door frame or something else where you can do calisthenics.That is the reason why calisthenics is called also as the sport/fitness which you can do it nearly everywhere. BTW you can buy some equipments as well as pull up bars which you can put on your door.Parallets or some extended Parallets which with you can train the handstand and do dips ect. but dont excuse yourself for having no equipment for this sport.
byEmilHero man u been sleeping under the rock or what not all countries have this kinda stuff no matter u r in the city or village. Been to many such developed countries and never seen nice parks with calisthenis stuff. Not even here in Vancouver and its not village at all
That is a really nice park, if you want it you got to make it happen. Find out what you would need to do to get your city to build something like this.
I know this reply is 3 years later but yeah. Depending on how many sets you have. If it's 5 sets with 3 different exercises then it'll be around 56 minutes of rest time and then 8 minutes of working out it would be around an hour to an hour and 10 minutes. Hope this helps!
1. Rule: choose the right progression (do exercises according to your progression level) 2. Rule: choose long rest times between sets (3-5 min on hard exercises) 3. Rule: focus on goals (right exercise selection) 4. Rule: correct workout schedule (reps and sets; avoid circuit training) 5. Rule: be consistent with your skill training (don't lose focus on main goal)
1. Choose the right progression that is suited for youre goal and the strenght lever youre at. 2. Take longer rest time 3 -5 minutes 3. Choose the workout plan to youre goals. 4. Have a good schedule dont do circuit training if you want to develop specific skills focus instead on reps and sets. 5. Be consistent always keep going everybody platues
What about doing a kind of circuit training where one have 3-5 minutes rest between each exercise. Hence one would get 20 minuites rest between each set in the same excercise if one have 4 different excercises. Is this a good idea if one tries to build strength and skills?
I think the most important factors are specificity, intensity, volume, and frequency: - If you don't train the exercise you're trying to do, you won't unlock it - If you don't train with high enough intensity, you won't build the necessary strength - If you train with too much or too little volume, you won't be able to adapt to higher loads - Same with frequency: training once a month won't do anything, but neither will training 7 times a week
I'm 14 too. I have trouble learning muscle ups and pull-ups, like full range of motion. I just can't finish off that rep until my chest reaches the bar, barely to my chin, I also swing to much. Any suggestions?
@Elijah i’m probably super late BUT to stop swinging then you have to slant your legs a little bit forward. it activates your core and keeps your muscles tighter which stops you from swinging. hope i helped🤷🏾♂️
My Current Work out for my Upper Body is this: 2 x 5 Pull Ups, 3 x 8 Pike Push-Ups, 2x5 Archer Push-Ups, 2 x 10 Shoulder raises (With a Backpack full off Books, 3x 30 Crunches, 3x15 Push Ups and 1 min Plank what do you think?
Brother you should add some biceps and triceps exercise too, to make it a complete upper body routine. Exercises like bodyweight curls, backpack full of book curls for biceps and diamond pushups, bodyweight tricep extension for triceps.
The 4th tip was what I needed to hear. I often do full body circuit training and wonder why I'm struggling to increase my max pull ups or master planche etc. Great video as always guys!!
@@judahhays189 I've been working out regularly for the past few months , I can manage a dozen pullups and dips now but the muscle up still seems impossible!
Wow, what an amazing park! Where is that? If you focus on strength and learning skills it is definitely important to take longer rest and do strict sets instead on circuit routines. Opposite, if your goal is endurance, than shorter rest time and circuit routines. Another great job guys!
I always start with skill training (i.e. muscle ups) for 15-30 minutes. After that I like to do circuit training, alternating pull and push exercises. I take enough rest between sets during the circuit and I'm seeing decent gains with this method (Strength and hypertrophy). In fact I feel less arm fatigue on pull ups on the next round than if I would just do regular sets, then my arms will start blowing up lol.
Since I guess you're the best calisthenics youtube channel, could you please consider uploading a video of the perfect dip? no one did that !! I don't mean the difference between chest/triceps/shoulders dips. I mean the right way to preform to activate the muscles in order to produce the greatest force!. I thought my form is good until I started adding weights and it turned out that I was relying a bit on joints instead of muscles. Thank you guys always!
Always when i did dips i felt some kind of pressure in my right elbow...i found out it was because i was pushing harder with my right hand without noticing it. I equalized it by concentrating to put equal presssure on both arms and the problem disappeared
My mistake was increasing my reps rather than learning the progression , literally doing 100-200 push-ups a day , thanks to this vid I can now move upon this rut
I really like calisthenics and i am able to perform some skills(human flag,muscles ups,back lever advanced tuck FL) but I cant do calisthenics because my shoulders are quite sensitive and especially in overhead movements,every time I train with even the simplest of movements I have continous pain for days of weeks and i have been forced to go back to weights..Is there a solution? With weights even with a lot of weight and reps and even not the perfect form i have no issue.
If you're having serious pain doing any kind of movement, you should 1. temporarily stop doing it and 2. go and visit a doctor. You don't know how serious the problem is, but by waiting it's definitely not gonna become any better. After visiting the doctor, you might have to wait a couple of weeks, hindering your progress in the short term, but you're gonna see long term success which is exactly what you're training for.
Sounds like shoulder impingement. A very heard problem of the shoulder area. I have the same issues. Caused by doing calisthenics (pullups, muscle ups and front lever tucked holds). Any kind of weight training is fine, like bench press, barbell row, extensions....
well those movements your describing are pretty advanced and put tremendous forces on the joint; not to mention it's not like we have video evidence that you're using perfect form. Perhaps what you need to do is focus your resistance/calisthenics training to stabilise the joint for a few months eg. olympic ring support holds (to failure), biceps, triceps work. Maybe what you need is to start at a lower progression for each of those moves till you develop muscular endurance to safely enter and exit the move. There is an app by a group called THENX that has good progressions available on demand for phones. Slowly and safely train overhead movements using resistance bands or assisted pullup machine . If conservative homegrown methods fail you should probably go to a sport medic/ orthopod for assessment of possible tendon impingement, where you may be assessed for arthritic changes and may even need an MRI ± arthroscopic surgery and physiotherapy.
1. Do good pprogramming with easier exercises and hard exercises with good amt of sets 2.take good rest time on harder exercises 3. Do exercises according to your goals( for handstand - pike holds, pike pushups,shoulder,wrist,hip flexor exercises) 4.Don't always waste time on basics and focus on hard exercises too 5.Rule consistency- Focus on the same exercises with some variations
What do you think about this Plan: Tuesday and Saturday: Hypertrophy= 3×9 pullups 3×8 Bodyrows with hold on top Ring Pushups:3x6 Dips:3×8 Overhead Press: 3×8 +30 Kilo Side and Front Shoulder raises 3×8 +8.5kg Squats and Lunges Superset: 3×12 +40kg Thursday:strength 3×5 Pullups +10kg 3×3 Archer Pushups 3×3 perfect Ring Dips 3×5 Overhead Press One-Leg Squats 3×2
Thanks, Alex. You have the best presentation and narration. Your effort and hard work is quite clear. Thanks for a such a great piece of information. Well done. BTW what are those blue shoes.
When did you guys film this?! I've just got back from a holiday in Vilamoura and went to this park a couple of times. Didn't bump into you guys sadly :(
These are great points. I’ve made decent progress in my journey but it’s been painstakingly slow and inconsistent. I’ve been making most of these mistakes. Will heavily recommend this video and channel
Woooooowww not only amazed with your unbelievably detailed instructions and guiding but also with that outdoor white and blue place I looooove it where is it???
I envy the equipment at the outdoor locations where you guys film! (I assume the locations are varied throughout Europe). In the US, you typically only see outdoor workout equipment at older schools. In public, we have benches for our mostly fat-ass public, with nearby trash bins for the wrappers from their fast-food. The only time you see bars in public is on a children's play-area, with the aforementioned benches for their fat parents to sit and observe, while looking at their mobile and drinking a $6 coffee with 700 calories.
I train so much for planche😢 every 3rd day more than 1 hour I started before 6 months Couldnt even do tuck planche. Now can do 20sec tucked but no advanced tucked Some people get it in 6 months and im still at tucked even i trainso much for it Im never going to give up but so slow progress is just frustrating
Bro dont worry...its not a race...every one is different and has plus and minus...i m the same as you...i trained for for almost 2 years...but only reached advance tucked where most people achieved planche within 1 year...yeah it's frustrating...but it will be worth it...dont stop when you are tired...but stop when you are done :)
@@soloassasins9407 i can do a very ugly straddle planche now. Its more like frogstand without touching elbows. Its strange, because I think that its harder than advanced tucked
1. Elija la progresión correcta que sea adecuada para su objetivo y la palanca de fuerza en la que se encuentre. 2. Tomar más tiempo de descanso 3 -5 minutos. 3. Elija el plan de entrenamiento a sus objetivos. 4. Tenga un buen horario. No haga entrenamiento en circuito si desea desarrollar habilidades específicas, en lugar de centrarse en las repeticiones y series. 5. Ser consistente, seguir adelante todas las metas.
The big questions: How many pairs of blue shorts do you have Alex? (Please for god’s sake be more than just that one!.... or maybe those are your magic power shorts, like Spider-Man’s uniform?). Would you ever consider a new color....red, green, black? I want to know if the shorts are the key to your powers or not...or perhaps Suggestion 6: wear blue shorts? 😂😂😂
Just wonderful, I have been researching "calisthenics workout for beginners at home" for a while now, and I think this has helped. Have you heard people talk about - Jamescan Calisthenics Caboshed - (Have a quick look on google cant remember the place now ) ? Ive heard some amazing things about it and my buddy got cool success with it.
For everyone asking where is the park, it's seems to be in Vilamoura, Portugal: calisthenics-parks.com/spots/6433-pt-quarteira-parque-calistenia-vilamoura-beach calisthenics-parks.com check this site to find a park near you.
Hello teacher, I can only go to the gym for 3 days in 2 years, so that I can do the professional Colstenix movements, is it better to do full body or PUSH PULL LEGS for 3 days?
You guys are the best channel - no ads, no useless info, best explanations, best visuals to show everything and as the other guy said, really every video is useful, not like only clickbaits and some random photos and pictures
Started working on wall Japanese handstand presses instead of doing handstand push-ups because I can only do multiple single reps and it's getting annoying doing that
I suppose when u have e.g. 3 exercises and then you do one set of all three, and then you do the second, third,... Untill you've finished desired amount of sets, but I'm not sure doe🤷
Bro I can hold front lever with perfect form for 10 sec. My program was: 1. Front lever with resistant band 3/10 s 2. Adv. tuck 3/10 s 3. Front lever raises with the band 3/4 Im sure if you follow this program you will progress. Do it twice a week 3 min between sets and you will learn it :) I hope I help you with somwthing
