5 Tips To Build Muscle with Calisthenics (At Home)

[@elom55]

You're the first one I've heard to recommend protein intake based upon lean body mass as opposed to total body weight. Thank you!

[@gene5237]

Easier way is to just base protein on goal body weight and I prefer 0.8

[@superwheejo]

Because it's easier to count on your total BW

[@xPostpunk]

That’s the only realistic recommendation. Eating 200g of protein is absurd.

[@TylerHall-db6vx]

Eat anything as long as you going everyday , for arms you only need heavy bands. At the park ,vest for legs days , chest don't need nothing to get swoled up , half gallon of milk a day ,tuna oats eggs bread

[@neilk]

I swear you have the best channel on this entire site when it comes to fitness, there's no unnecessary bullshit in your vids; I really appreciate how concise you are!

[@Buuster1999]

100%

[@karterayala1278]

This video is wonderful! It helps me remember of times when my spouse used Okibetonic Secrets to lose 18 pounds and enjoy being healthy again! Many people would like to lose fat, however we also require to remain healthy and balanced, and that's what exactly Okibetonic Secrets given.

[@insandhaif9982]

8:21 is the summary. But hear to every point is the best. Thanks Johny!

[@mauronahuel9212]

4:20 A video about periodization sounds really interesting. Great job, as always

[@unknowninfinium4353]

With so many channels out there, so much information. Ryan man, your channel is so well organized and well informed without turning it complex.

[@MinusTheGym]

I appreciate that!

[@martijn2246]

It is awesome, straight to the point and very informative

[@mikeskylark1594]

Very concise & wholesome! Love your calm & thoughtful vibe!

[@eliisaatcronometer4617]

Thanks so much for choosing Cronometer! :) We appreciate you mentioning us in your video!

[@MinusTheGym]

Thanks for making such an amazing tool!

[@num1613]

Wow thé vidéo was so informative,i regret i didn't see it before may god bless you,much love ❤️

[@JimmyLLL]

I started using gym rings a few months back and love it. No injuries at all but i still struggle to do more than 2 work outs a week. I still get sore for around 3 days. Another problem which is hard to explain is that i feel like i can't tense my biceps anymore. They have grown a bit but aren't firm like when i used weights. Usual exercise is ring Chin ups, Dips, Rows and push ups. 3 - 4 sets of each depending how i feel.

[@thomasdaniel22]

So clear and simple!

[@jonathanfirth8046]

Great video! I'm getting back into calisthenics and your content motivates me 😁

[@HoffmannChristoph]

This video rightly has zero dislikes. Thanks a lot for sharing.

[@mczilla8628]

Great video Ryan, and the thumbnail you used for the video dude your a beast!

[@goodyeoman4534]

I prefer longer rests, tbh. Especially for compound calisthenics such as pull ups. I can only do eleven clean ones on the first set. To lower my rest time to a minute would mean me only being able to do about 5 or 6 on the second set.

[@brainymeathead9206]

Agreed man, bumped my rests from around 2 mins to around 3 mins and I can do 5 sets of 8 pull ups weighted with good form, squeezing the back and fully locking out the elbows been really helpful

[@goodyeoman4534]

@@brainymeathead9206 Good effort, mate. I could only do 6 before, but after six weeks of eccentric, I soon bumped it up to 11. One arm scap pulls are having a massive effect, also.

[@Imbenfranklin04]

Most of these made sense naturally to me but the periodization is very interesting. You mentioned that it's a topic for a whole video (one that I hope you get to make at some point soon!) but real quick, if you happen to see this, can you explain the "deload" week a little more? What should be done during this week? I would like to implement this into my training as I've kind of hit a plateau and would like to change things up. As always thank you for the videos Ryan!

[@MinusTheGym]

Max McFerrin I’ll add periodization to the list :) And there are a few ways to approach a deload week. The main idea is to reduce the physical stress on your body. Best way to do this is to cut your volume by approximately 50%. So if you’re doing 4 sets per exercise? Change them all to 2 sets during deload week. Your workouts will be easier and less exhausting, giving your body a chance to recuperate more. There are other ways to deload, like cutting reps in half, or reducing weight lifted by 50% (not really feasible for calisthenics) so I personally use the approach of cutting sets in half.

[@pedron30]

probably not the best answer you'll get but I believe it is a week where you lower your overall workout volume, either less sets or less reps (or less weight if you are at a gym) hope this helps even a little bit,

[@Imbenfranklin04]

@@MinusTheGym Excellent! Thank you for taking the time to reply, I believe this may be an issue as I haven't really gone through a deload period. Will add this into my routine!

[@Imbenfranklin04]

@@pedron30 looks like this is it! Thank you!

[@helloolo7190]

God bless you!! 😇 keep up the great work 👌

[@benr5983]

Awesome video. Very practical and good advice. Thanks a lot.

[@sidiswavy]

This guy deserves a lot more views and subs , he gives pure knowledge and says stuff with experience ! keep going !

[@Saiarts_yt]

Just what I needed. Hence, Minus The Gym deserves its username.

[@vascorettmann4038]

That was very informative and detailed. Thank you and greetings from Germany.

[@Simplifier123]

Thank you for those great tips! I really liked the split idea, I will definitely try it! BTW I think the old background song was better (Lightness), it just fitted you and your style more than this new song which seems too aggressive and harsh. Jus my opinion ;) Great content nonetheless 👌

[@hubertdyzmond6475]

Well done!

[@Fitz557]

Oh wow, I can't believe that I hear about the lean body mass. That is very interesting.

[@probsantos]

Great Channel, excelent content. I have one doubt. How many sets to high, moderate and lower volume???

[@alihk2290]

Perfect Timing!

[@davidjones6470]

Great vid💪

[@yasenpeev763]

thank you for this video , i'm near the end of the 4-th week i might try it out with the moderate intensity after that :)

[@badsmilesorrisocattivo]

1:33 leg day without exercise for glute, hams, tibia, abduction n adduction, is just a Quad n calf day

[@callumleakfilms]

What do you recommend?

[@badsmilesorrisocattivo]

@@callumleakfilms do at least one exercise for muscle movement in your leg, if you wanna ipertrofi workout

[@callumleakfilms]

@@badsmilesorrisocattivo What exercises would you do for the missing muscle groups?

[@badsmilesorrisocattivo]

@@callumleakfilms I am not personal trainer, I am self trainer. I do 2 different leg workout at week. Lower. Belt squat SS deadlift 4 set Nordic ss reverse Nordic 3 set Abduction plank ss adduction wall 2 set KB swing 2 set Calf raise standing 3 set Crunch All rest 90 Leg Bulgarian 4 set Abduction plank ss adduction wall 2 set Leg est ss leg curl 3 set Reverse hyper 2 set Seated calf ss tibia raise 3 set Negative dragon flag 3 set All rest 90

[@theodore7955]

This is literally 10 videos in 1! Amazing work! i have a question. would it be effective to combine strenght training and hypertrophy training into the same workout? something like doing 5 sets of a high intensity exercise ( 5 reps ) handstand push ups for example and continue with easier variations like elavated pike push ups with high reps?

[@Stu81]

Hey dude, Im hoping to see his answer on this too, but I will share what I have been doing for the last year or so (not strictly tho) is I do 4-6 weeks strength based then 4-6 weeks hypertrophy based and just alternate, it’s been working well for me, I tried incorporating the two together like you suggested by finishing with low intensity high reps to get the pump but I felt I was starting to feel like I was overtraining and feeling sore for longer, that was just my experience tho.

[@theodore7955]

@@Stu81 thank you for sharing your experience. I've got to say that I rarely get sore anymore. Even when I started working out I would only get sore in my first couple of workouts. Even at that style of training - strength and hypertrophy - I have to do 8-10 sets of every low intensity exercise to get the pump. I tried to do harder exercises so I could get my muscles fired with less sets but I would get tired from strength prospective and could not continue pushing for hypertrophy.

[@Vinnamese]

Your channel packs substance! No flash or hype...

[@abskshaw]

I have already started push pull legs upper lower, lets try this tips!!

[@LashawnTerry]

great info

[@KelikakuCoutin]

Subscribed. Note: Tuesday (election day) the Salty Cracker is doing a "24 hour" live stream on Dlive. All are welcome. Thanks for the great content. Keep up the good work. בס״ד

[@benedict6901]

thanks for the video! due to having knock knees and weak ankles my doctor advised me not to do any (deep) squatting, are there any good alternative exercises for leg training with body weight?

[@YouRegolo]

First direct tip at 0:50, real thanks for a short intro and little chatting before getting into it, much appreciated.

[@superwheejo]

What's your take on beginner's training, should I go typical strength training or hypotrophy training? I feel like as a beginner I'd get my muscle grow anyway.

[@LordHollyAngelus]

As a beginner focus on training your stabilty, mobility and become as flexible as you feel you will need for your goals, I´ve been doing chalisthenics for 2 years and believe me when I say I regret not having worked my scapula mobility and ankle dorsiflexion back then, I just started right now and it feels like a new world, I ´m closer to my pistol squat and already at front lever and one leg planche but I feel I lost a lot of time focusing only on strength first. Learn the proper range of motion and technique in every exercise. As a beginner it´s possible every exercise you do will feel like a strength training because it´s a new stimulous. When you get stronger you´ll get to the hypertrophy ranges and that is where you can start to apply the volume overload. Imo focus on a full body split where you can have 30 minutes of scapula activation, hip mobility and wrist warming then 3 exercises per moving pattern will do the job to start (3 ex for push, pull and legs)

[@superwheejo]

@@LordHollyAngelus Thanks for the reply, I totally agree with you, after I did two weeks of shoulder mobility exercises I feel much better now, I used to be very mobile in my teens but now sitting all day in front of a computer really hinders my progress.

[@toobier]

Great advice but I already have a weight vest and find it easier to just add weight over time

[@rh_mhmmd]

Does 1 exercise per movement enough ? Like Push-Up for first period Wide push-up for second period Archer push-up for third period?

[@TylerHall-db6vx]

I find that timjng made major difference then reps and sets , just time a minite do as many reps u can

[@arihaviv8510]

Bodyweight progressions aren't really upping the intensity because they target different muscles. A decline pushup hits the upper chest, a one armed pushup goes after obliques more. So yeah adding sets and reps seems to be the way to go

[@davepazz580]

or you can simply keep the same movement, but *slow* down the reps more and more over time... adding static contractions along with the reps to increase the intensity.

[@Dalymovement]

Are you still caffeine free?? If so how is that going? Awesome channel btw

[@sashachip]

Intensity, as applicable to resistance training, is measured as a percentage of 1 RM. In the video you say to add more sets in the same workout duration in order to increase intensity. This is technically incorrect. Rather than an increase in intensity, this would qualify as an increase in density. Density is indeed a factor to take advantage of in order to increase one's hypertrophy in the targeted muscles and increase the metabolic conditioning of the exercise. You are correct though- the concept is sound and effective.

[@saishankar4328]

I wanna loose fat and build muscle So can I do this routine?

[@mikecurtis11]

If you follow these tips for calisthenics for mass, how much muscle should you expect to gain? For example, male, BMI 20, and you want to gain in muscle 10% body weight?

[@shriyashmechquest]

The more i watch the less i know .... Amazing Content !!! I am glad that i found this channel !!!

[@kiimheaslip]

This is a newbie question, but during the 16-week periodization period, do you recommend doing the same workout week for each week of the 16-week period so you can see where gains are (ie like you would probably do if you were working on deadlifts, barbell back squats, etc?)

[@yasenpeev763]

Hi, Ryan. By deload week do you mean a week with less trainings, or less intensity, or just stretching, or without any workouts?! Maybe this could be a topic for video by itself ;) Thanks in advance.

[@Johnconno]

Did you used to be Tom Selleck? Magnum PI ?

[@chiflerrings6597]

Hi Ryan, thanks for your video! But now I am a bit confused. In one of your first you recommend 1.2g of protein per KG of body weight and here you recommend 0.8g X Lb. How should I calculate it?

[@chiflerrings6597]

yo peso 73 Kg y me gustaria llegar a unos 75 o 78 kg.

[@badboybootz8]

I'm 170 , skinny with a beer belly. Im just trying to lose the belly and get a six pack and look ripped everywhere else. I dont know if I should burn fat or bulk

[@davepazz580]

Just train and eat healthy... the rest will fall into place.

[@badboybootz8]

@@davepazz580 thats what i figured, I'm almost 2 months in and see changes already 👌

[@angjelohyko5581]

Can i ask u question How can i implement skill training in an upper lower split

[@LordHollyAngelus]

You can have a session in the morning focusing on skills or you can practice 30 minutes before your regular routine because skills need lots of energy and require you to be fresh phisically and mentally, I also do a upper lower split, I do a Handstand, planche, L-sit, front lever, muscle up and back lever in the mornings, then in the afternoon I do my exercises. I do that on mondays and thursdays, on saturdays I practice just skills on reps and sets fashion and mobility

[@trevbarlow9719]

I've never understood why there is a push/pull divide. Won't having all push or all pull be more likely to exhaust your lifts?

[@iliveinsideyourhouse3943]

Nah, I can't focused on the push muscle groups and completely exhausted them if I also do pull.

[@trevbarlow9719]

@@iliveinsideyourhouse3943 that's just my point: why would you want to exhaust them?

[@iliveinsideyourhouse3943]

@@trevbarlow9719 So I can destroyed my muscle, then repaired them by resting and sleeping....

[@trevbarlow9719]

@@iliveinsideyourhouse3943we're now in the typical debate of intensity vs volume. If it works for you, great. For me, I find that it makes the lifts at the end of the workouts low priority finishers.

[@iliveinsideyourhouse3943]

@@trevbarlow9719 Alright

[@zacharyshort384]

Great video as always, dude, but I am not sure why you say definitively we cannot incrementally increase weight in calisthenics like we would progressively overload in conventional weight lifting. Unless you mean this in the purist sense where weighted calisthenics is no longer considered calisthenics. One could buy an adjustable weighted vest (weight lifters are paying as well!), and if you get one with 1lb weights you can progressively overload with great control. While these vests tend to cap out in the 40-60lb range, there is a vest where you can attach conventional weight plates instead, which allows fine control above that weight range to allow further progressive overloading. So, again, unless we are taking the position that weighted calisthenics is not calisthenics to begin with, I just don't see how the statement you made is accurate.

[@MinusTheGym]

Been a while since I watched that one, but yeah, I must’ve been talking about calisthenics in a purist sense. If you have a weight vest, use it!

[@juliandenaro8745]

Didn't know Johnny Sins is this athletic

[@mikeskylark1594]

HAHAHAHAHA Not again...

[@bukojuice4584]

hey guys, i just want to ask a question why i dont feel sore after a calisthenics workout? i've already increase the difficulty, reps and set and still i don't feel sore after? is it normal? am i gaining? can someone enlighten me?thanks

[@LordHollyAngelus]

You can try many things, increase intensity or volume. Sometimes a small soreness is indication that your body was starting to give in during your session. Not everytime you have pain will mean you worked correctly, but this is a try and error. Increase the difficulty, the volume or the intensity, if the next day your body feels a little sore that would be the sweet spot, if it hurts too much you overdid it, if it doesn´t hurt at all it means you did too little unless you have good recovery.

[@bukojuice4584]

@@LordHollyAngelus thank you so much man

[@filmingforfun706]

I workout 7 days and have no problems is that five

[@IsAbElmiaumiau]

I wish someday there is a women's version of this. Great content still. 😊

[@adams5507]

how is your vagina stopping you from doing calisthenics exactly

[@IsAbElmiaumiau]

@@adams5507 I never said it stops me from doing it? I was literally asking for a video geared towards women, you pointing out I don't want to do calisthenics because I have a vagina is out of place and a child like response.

[@adams5507]

@@IsAbElmiaumiau ok so u want female only exercises how does that work like if i was genderless or a zirg is their zirg pullups im not aware of ?

[@theodore7955]

same things apply to everyone. if you're struggling with regular calisthenic execises use the easier veriations. example do knee pushups until you built the strenght for regular pushups.

[@IsAbElmiaumiau]

@@adams5507 lovely, you do need to get a biology book to learn about differences between men and women, we are not the same (😂). This applies to training and even eating, there are definitely exercises that are more beneficial to us, different exercises according to body type and age. I hope you never get to train anybody since you're going to give them a cookie cutter plan. 😂

[@abskshaw]

make video on deload week

[@MinusTheGym]

ABhishek Shaw I already did make that video, actually... here you go: kzbin.info/www/bejne/iqjPZnyue7Fmp8k

[@regprofant6984]

Deload? You mean take week off?

[@adonis6766]

Legend has it that Minus the gym hearts comments that appreciate him.

[@mikeskylark1594]

That's what Johnny Sins does... ;)

[@sashachip]

The type of periodization you talk about in this video has many limitations for the average trainee. I realize most Personal Training Certs teach this method, as do exercise science programs at most colleges and universities, but they are flawed in their intent. All templates of standard periodization are based on models from the training programs of athletes from the former Soviet Republic. They work great for athletes who have to peak for certain events such as an athlete preparing for the Olympics. These athletes don't care if they aren't in peak form for most of the previous 4 years- they just want to be at their best on the day of their event at the Olympic Games, or the World Championships, etc. The average person however wants to be at, or near, peak condition at all times. This requires a different model of periodization that trains all the factors of fitness- strength, hypertrophy, endurance, flexibility, etc- at the same time. This type of periodization, which many refer to as conjugation, is more effective for your audience demographic.

[@rrromain]

You should make that video about periodization

[@حضرمون]

ﷺ

[@theFriendlyGhst]

15 x your weight seems WAY too low. Mine is less than I eat when I'm not working out.

[@ImpalerVlad]

ADAPTATION*

[@lancelotspie952]

Well honestly i do this too Lol

[@vaibhavsharma5844]

Is jhonny sins your brother 🤔?

[@bethanybarry7345]

Does Okibetonic Secrets really work? I notice a lot of people keep on speaking about Okibetonic Secrets. But I'm uncertain if it is good enough to lost a lot of fat.