What's The Best Workout Split For Calisthenics? | FitnessFAQs Podcast #43 - Steven Low

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Steven Low is the author of "Overcoming Gravity" - a popular book teaching the science of calisthenics. With his background in physical therapy and biochemistry - Steven Low will make your bodyweight workouts more effective.
Chapters:
0:47 - Principles Of Calisthenics
3:27 - How To Design A Bodyweight Workout
6:39 - When To Add Sets?
14:36 - When To Work Harder
18:11 - Best Workout Split
32:32 - What Is Periodisation?
43:53 - How Many Goals?
48:14 - Staying Motivated
51:29 - Use Leverage To Get Stronger
57:20 - Intensity Explained For Calisthenics
1:02:25 - Are Isolation Exercises Useful?
1:06:45 - Full ROM Vs Isometrics
1:13:07 - Structural Balance

Опубликовано:

26 сен 2024

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Комментарии : 77

@FitnessFAQs Год назад

Hey everyone.. Access all episodes sooner by Subscribing on Spotify - sptfy.com/NHH8 Here’s the timestamps: 0:47 - Principles Of Calisthenics 3:27 - How To Design A Bodyweight Workout 6:39 - When To Add Sets? 14:36 - When To Work Harder 18:11 - Best Workout Split 32:32 - What Is Periodisation? 43:53 - How Many Goals? 48:14 - Staying Motivated 51:29 - Use Leverage To Get Stronger 57:20 - Intensity Explained For Calisthenics 1:02:25 - Are Isolation Exercises Useful? 1:06:45 - Full ROM Vs Isometrics 1:13:07 - Structural Balance

@Voidermusic 11 месяцев назад

38:23 - Bro's sponsoring himself

@Steven-Low Год назад

Thanks for having me on Daniel! Love to discuss bodyweight training, and we had a great chat about how to construct workouts to meet your goals

@helmutkrusemann9194 Год назад

Daniel, I would really appreciate an entire solo podcast where you go over all things nutrition and calisthenics. How you ate back then when you started your journey, what has changed over the years and what and how you eat now. I would love when you can elaborate on everything in every stage from beginner to now. How many meals you ate, how frequently, how many hours between meals, what foods, low carb high fat or high carb low fat, what foods you ate and you eat now, macronutrient breakdown and so on. Thank you very much for sharing so much great content. I appreciate you

@dinomagical Год назад

brilliant suggestion, thank you

@FitnessFAQs Год назад

Great idea Helmut - nice to know you'd all be interested in a deep dive from my experience.

@procroustisk Год назад

@@FitnessFAQs Please address whether you have ever followed a proper bodybuilding diet where you ate every 2 to 3 hours and up to 6 meals or more per day and how you time your meals, how many hours between meals, back then and now. thanks a lot

@12mrajay Год назад

@@FitnessFAQs Hi Daniel, do you only have lean meat and poultry such as chicken breast or skinless chicken legs or thighs or fatty beef too? What are your main fat sources and how do you incorporate them daily? What cuts of red meat do you eat and what poultry, dark meat?

@xcessiveOverlord Год назад

this is such mint content. I started my calisthenics journey during the first covid lockdown in 2020, through FitnessFAQs. thanks so much for keeping up the great work

@PB22559 Год назад

You haven't even listened to it yet. It was uploaded 6mins ago.

@guymontag2948 Год назад

Amazing interview! I'm not even half way through, but I already have two take-aways which I'm really looking forward to implementing. 1. Descending hybrid sets add volume on exercises where I can currently only do a couple of reps, such as starting with dips and finishing with dip negatives. 2. Mesocycles can be organized so that each mesocycle focuses on a specific priority, such as hypertrophy or endurance, while just doing maintenance on other priorities for the duration of the cycle. I'm probably a trained beginner now, and I'm just starting to wrap my head around progressions, managing fatigue, mesocycles and actually having a plan for what I'm doing, so this video is just what I needed.

@Steven-Low Год назад

Glad it helped you understand how to plan your workouts better!

@jimihenrik11 11 месяцев назад

This personally didn't sell full body workouts to me. I once tried full body, but didn't like it. I felt like I made much less progress compared to a split. I constantly felt exhausted and lost motivation after a few month. I feel like I might have done something wrong, but I can't point it out. Training a split I feel like like I get much more rest and feel engerzied instead of exhausted after working out. I usually change between a 4 way spilt (push - legs- pull - core) and a 2/4 spilt (push/pull - legs/core).

@sleepyy18 Год назад

It was a great surprise to have Steven Low in the podcast I actually got advice from him on reddit

@rahulshendre7089 Год назад

THAT BOOK IS A BIBLE OF CALESTHENICS

@Steven-Low Год назад

Thanks for the compliment!

@rahulshendre7089 Год назад

@@Steven-Low : )

@yeezusog5780 Год назад

Thank you so much Daniel, you’re a living legend! ❤

@justindestroyer1 Год назад

Happy to see Steven Low on the channel. I've had overcoming gravity since 2012 and it's such a wealth of knowledge

@SC-ye3kw Год назад

"Exercise ADHD," is easy for me to fall prey to especially when watching so many RU-vid training videos. I have learned over many years less is best. At 62, now I do one pull day, one push day, two leg days, and one day of playing soccer per week. If I'm feeling really good and not too busy, I'll do an extra pull day per week. With this schedule, I'm not so tired anymore and also not so achy (although I always felt the achiness was an achievement of a good workout), and I'm still making gains.

@virgman9947 7 месяцев назад

What’s ur nutrition? I like salmon and canned tuna 🍣 great for energy. Let’s chat more and stay guided.

@djj3357 Год назад

Great discussion! Mr. Low's book is essential for understanding how our physique will function with calisthenics! 💯🔥

@FitnessFAQs Год назад

Game changer at the start of my calisthenics journey

@Steven-Low Год назад

Glad you enjoyed the book and hopefully helped a lot with your training!

@djj3357 Год назад

Like Daniel stated above, it is a game changer. It is obvious that you put quality effort & energy into your experience & research! BRAVO 👏🏾

@HealthHacksDaily01 7 месяцев назад

Thank you so much for this enlightening podcast! Steven Low's insights into calisthenics programming and progressions are invaluable. The discussion on periodization and managing fatigue has provided me with a clearer understanding of how to structure my workouts for optimal results. I'm deeply grateful for the wealth of knowledge shared in this podcast.

@daynemin Год назад

Wave idea is interesting, cycle priority and intensity of a movement/muscle group through each week. Love training ~every 2 days. 1. High intensity 2. Med/low intensity alternate grips and alternate exercises 3. Med/low intensity version of high intensity day.

@Steven-Low Год назад

If simpler progressions are working no need to go to periodization too soon. You get a bit faster progress without it. But once you start to stall out, the wave loading like in light/heavy (sequential non-linear periodization) or DUP (daily undulating periodization - concurrent periodization) will definitely help to get progress started again for the vast majority of athletes.

@daynemin Год назад

@@Steven-Low perfect yep, I am not really training for specific skills. Just strength and good body conditioning. Definitely been in the camp of pushing myself too hard and burning out. Thanks for the reply. 😎🙏

@officiallolbg Год назад

I do Upper-Lower Calisthenics and Weightlifting, but i can confirm that Full-Body is really good for Calisthenics

@ColdBlade17 7 месяцев назад

whats your weekly split?

@officiallolbg 7 месяцев назад

@@ColdBlade17 upper-lower?

@ddpwe5269 Год назад

With ADHD/ASD, I find my body/mind needs/wants to exercise every day. I've tried the full body, but having so many days off I just don't feel as good. I've gone to a PPL with 1 day off. The odd time when I go super heavy, I might take 2 days off.

@Steven-Low Год назад

Whatever works for you honestly. The best routine in the end is the one you can stick to. Personally, if someone wanted to do something everyday usually full body + some light cardio on off days also works fairly well or some type of 2 day split with light cardio.

@ashrafnapaul3275 6 месяцев назад

K boges recommends high frequency calisthenics. You basically train 7 days a week. It consists of a push, a pull and a leg exercise done daily. You can look it up on his yt channel for more details.

@mrnaizguy 11 месяцев назад

Two absolute legends in one video

@haanhquannguyen1944 Год назад

thank for your postcad

@TundeEszlari Год назад

Amazing video.

@Steven-Low Год назад

Thanks for the compliment!

@yacined4882 Год назад

two of the bests

@Steven-Low Год назад

Thanks for the compliment!

@tmac2368 11 месяцев назад

bro this is gold, thanks !

@hexallionn 5 месяцев назад

I think workout splits depends on the personal preferences mostly Ive been doing ppl for the past year and Its been working great for me and recently I added skills to my routine working 3 types of skills 2 times a week works pretty good Ive achiedev straddle front lever in 2 weeks (4 pull days) and gained 10 kilos in the past year even though my bf percentage only rised around 1.5% so Its fair amount of water and muscle mass If you have enough time in your weekly schedule I recommend the ppl if not full body might be the best.

@Sonic_1000 10 месяцев назад

I've noticed a lot of people who don't think bro splits aren't effective look like they don't train at all.

@PauloVG 11 месяцев назад

thanks for subtitles

@ryansuhaash4348 Год назад

How to progressive overload and what about nutrition

@timm285 3 месяца назад

Best books

@fluffymunchkin Год назад

STEVEN. Glad to see you finally got a FitnessFAQS podcast 😆.

@Steven-Low Год назад

Haha, thanks!

@KastoeKrab 6 месяцев назад

One thing I didn’t actually learned or heard in this video is what perodisation actually is. All he talks about is just doing more reps, weight, progression. But this is just progressive overload, not perodisation. Perodisation is actually going through different cycles, like for example a higher volume cycle, and higher intensity cycle, and short 1 rep max cycle. Just as example. Simply saying progressive overload = perodisation makes no sense. Please explain what real perodisation is: macrocyle = long term goal like a 100kg benchpress, consisting of multiple mesocycles (weeks/months), like 6 weeks of volume training to grow bigger chest, 6 weeks of heavy strength training followed by 4 weeks of maxing out to see how close you are to the 100kg bench, which all consists of microcycles (daily/weekly routine).

@ramvenkat8813 Год назад

next podcast with Frinksmovement TV.

@ryansuhaash4348 Год назад

Help me in creating structure of the workout

@arturosamuelcomposer 11 месяцев назад

Podcast with saibov man :)

@moradalbosify3434 Год назад

🔥🔥🔥

@CIGD_ Год назад

I subscribe, can you make a video about pull ups as the same video as "how heave are pushups"

@saulsainz1806 Год назад

So whats the best split?

@proudmisfit4405 Год назад

the one that works for you

@saulsainz1806 Год назад

@@proudmisfit4405 🤯 actually yes

@Steven-Low Год назад

Heavily depends on your goals. Full body tends to be best for beginners and intermediates, but usually any of upper/lower, push/pull, or straight arm/bent arm based on particular goals are effective.

@tvujtatata Год назад

I found that splitting is not enough and different emphasis has to be made on top of that. Even if I do pulling 2 times a week. One time is more emphasis on pull ups and other time on rows. Could be rep range related, or RPE related. But doing the same pulling workout twice a week didnt really work for me as an intermediate anymore.

@proudmisfit4405 Год назад

@@tvujtatata i will say when the goal isn't just muscle building, splitting is the best way to go as you get to address so many other things. like for example, getting to program frontal plane exercises has been a lifeline for my hip mobility.

@fitnytech Год назад

Our comfort zone is Our enemy.

@TheMakki Год назад

Did they ever get into what to actually Do? I legit just want a program. Do this on this day for these many reps.

@Steven-Low Год назад

My book is mainly about learning how to build your own program. If you just want a program that tells you what to do Daniel has a ton of those available for purchase!

@TheMakki Год назад

Thanks for the reply Steven. I guess the title of the video was misleading (for me anyways). Keep up the great work! Cheers

@TrippCanada Год назад

LMAO overcoming a fictional force "gravity". Funny how most people have no clue that "gravity" has never been proven yet they use the word like it has a real meaning. Density, it is a simple as that.

@ShirtsAreRare Год назад

Who hurt you?

@TrippCanada Год назад

@ShirtsAreRare sounds like you are ignorant to what I said, that or scared I am right.

@DoubleOhSilver Год назад

🤡

@TrippCanada Год назад

@DoubleOhSilver yes you are, 🤡 's like you walk around the face of the earth everywhere. BeLIEving all kinds of garbage other 🤡 's say, because they do not have the balls to research and obtain a conclusion on their own. You Mr. 🤡 need to grow some balls.

@alexhlang 11 месяцев назад

A one word difference still doesn't detract from the message.

@tvujtatata Год назад

Just working out hard is unfortunately not enough despite all those ignorants on the internet telling you that you do not train hard so thats why you do not have results. You need to train very smart when you want to get past the intermediate stage.