Beyond Heavy Lifting: The Untold Secrets of Muscle Growth

[@spicypunch6029]

"Your last repetition must be performed as cleanly as your first one" probably the best training advice i got so far

[@OldSchoolCalisthenics]

i agree. i honestly observe around me just how wrongly people train, their form is bad, the execution lacks. it's just poor training when the quality of the movement ultimately brings the results. in their ignorance, they won't even try to understand that

[@Tennis-insiderDe]

This good looking guy knows what He talks about. Read his stuff (blog, ebooks) and give yourself the best Training education possible 👍

[@spicypunch6029]

Are you gay

[@OldSchoolCalisthenics]

thanks a lot

[@howarddavies782]

He's right. If you train to failure or thereabouts with body weight or weights you achieve muscle growth. Without no partner is needed and reduced injury risk. Good video.

[@OldSchoolCalisthenics]

THANKSSSS

[@ascheroz]

More volume more muscles. Thank you very much master.

[@asgmto]

After having my biceps really sore after 4 Sets of 20 bicep rows and thinking about high volume, this video comes at the perfect time. Thank you

[@OldSchoolCalisthenics]

Great to hear! keep going!!!

[@fisioxande]

A lot of good information, thanks for the video!

[@OldSchoolCalisthenics]

Glad you enjoyed it!

[@bw6078]

Always top information here.

[@OldSchoolCalisthenics]

I appreciate that!

[@matthewhawke8902]

One technique I think is beneficial for bodyweight training, especially for movements like squats or sit ups or even push ups compaired to pull ups, is to not worry about doing a certain amount of reps necessarily but to try to do non stop reps for a certain window of time. For example, do squats for 5 minutes straight with very minimal rest , push ups for 2 minutes, pull ups for 1 minute.

[@OldSchoolCalisthenics]

well, yes. any sort of interval will eventually produce results, effects, if we work intensely.

[@itsmelampoi]

Yeah heavy (relative for the person ) is central nervous system, so you can get stronger but not necessarily alot bigger, as in Olympic weightlifting lower weight classes , low body weight but insanely explosive and strong

[@OldSchoolCalisthenics]

yes

[@bretzel2747]

What do you think about myo-reps? Do you believe it's a good way to build muscle with calisthenics? (considering you have more knowledge than me, even though I've been training for several months like this and seen results after 5 years of calisthenics, I think it's a good thing to ask 😄)

[@ludoviclalande5605]

How do you train with myo rep? All exercices ?

[@bretzel2747]

​@@ludoviclalande5605 Depends on what I'm working out, but mostly yes, it's a great way for me to reduce the time of my trainings (I don't have much time to train). I know it's clearly unomptimized but at the moment it works pretty well (espcially for the legs) The thing is my training's based on myoreps but I quite changed it a bit to add even more volume. I do a main exercise (like pull-ups), and do something like 10 to 15 sets of myoreps, but I take a longer pause every 5 sets. Afterward I do something like australian pull-ups (1 activation set and 5 sets of myoreps) and after the australian pull-ups, I do 5 myorep sets of ring rows with a neutral grip (still with an activation set). Then I move onto biceps with pellican curls and do the same, but while the myoreps method advise 3 to 6 reps, I just always go to failure (or at least close to). For the legs the main difference is that I focus on squats and use other exercises to warm-up (nordic harmstring curl, calves + tibialis. I don't train adductors because the stupid amount of squats I do completly destroys them). The huge difference with squats is that I don't do myoreps everytime, sometimes I'll try to do 500 as quickly as possible, before doing sissy-squats and after that, bulgarian split-squats (to focus on the vastus lateralis). (The thing is, I've only been trying this for 2/3 months, and I'm already seeing a huge difference with my old workouts. I took some mass EVEN THOUGH I believe myoreps create sarcoplasmic hypertrophy rather than myofribillar)

[@OldSchoolCalisthenics]

well, it's based on muscle fatigue. that usually recruit more and more fibers, which makes sense. i never tried it, so i can't know how would I react to it. however, you say it's working, then there you go, no other proof is required honestly. that doesn't mean you can't explore with other forms of training, but you have an ace in your pocket that you can take out every time you are in a hurry and need a good training. it's science-based, well periodized, so life is good.

[@bugmanopposer6969]

Good video.

[@OldSchoolCalisthenics]

Glad you enjoyed it

[@Fuelforlifefitness]

Great Video! Explosive push ups are where it's at for power.

[@OldSchoolCalisthenics]

Absolutely!

[@thomasroland2364]

I keep my reps at 7 (bodyweight only). If I can do more I change the style to make it harder. I do a full body workout every other day which only takes about 40 min, but it's brutal!

[@dafe1108]

Sounds a lot like my style...pistol squats, pull ups, handstand pushups, hanging leg raise are like my Staple

[@OldSchoolCalisthenics]

doing full body all the time is something I avoid in general unless is the aim. but if you feel great and provide results, then that's really great

[@cheerfulheartdeepmind685]

He is definitely right.... actually people had more knowledge in 80s about training.... I have only one disagreement with him.... I can't train less or more than 3 times a week per body part... no matter how much volume, twice a week is just not enough for me.... my performance decreases.... I am 50 years old and 200lbs 90kg.... high volume calisthenics is the simple single perfect answer for all your questions related to longevity, health, endurance, strength and hypertrophy....

[@OldSchoolCalisthenics]

thanks a lot. I actually don't recommend doing a very demanding workout immediately after. we need recovery. sometimes we can do more and repeat, but as a general rule of thumb, we need adequate rest.

[@cliffordgrimes6804]

I think if a person is heavier…. It may take less reps to reach metabolic exhaustion. If a person is lighter it could take more. This of course depends on the individual’s fitness level and conditioning etc

[@OldSchoolCalisthenics]

You are right actually

[@reporterijsbeer4442]

If as like everyone says, bodyweight movements become "too easy" after a while so you will have to add weight, then we would see a lot of people do 30pullups in a row. But the reality is that in most gyms you will rarely see ppl do more then 10pullups, if they even count as pullups to begin with. Same for the dips and pushups, if it would be too easy and just endurance, why is almost no one doing +50dips, +100pushups.

[@OldSchoolCalisthenics]

very good question and I agree.

[@davidwagner9644]

You do not even need to get to 30 reps. All you need to do is add tempo. A rep that last 8 seconds will build muscle. There is a 64 year old former professional wrestler named Dallas Diamond Page who does 20 second pushup. 10 on the lowering phase and 10 on the raising phase.. he does 10 reps.

[@OldSchoolCalisthenics]

tempo exercising should work as well. it's a lot of isometric this way, but equally effective for hypertrophy

[@jeremyspencer5301]

Nothing says Europe like some dilapidated Concrete buildings in the background and a bare chested dude in the snow doing calisthenics on WW2 Era bars. Awesome.

[@JoeyCalisthenics]

hell yeah 💪💪

[@spicypunch6029]

Are you still Tracking with strava?

[@OldSchoolCalisthenics]

garmin, but they automatically publish on strava as well

[@spicypunch6029]

@@OldSchoolCalisthenics did See any recent Upload from you 🤔

[@OldSchoolCalisthenics]

I wanted to train without tracking. There are times when I simply want to train, and then I love it again seeing metrics and data

[@spicypunch6029]

@@OldSchoolCalisthenics i personaly found Out that iam more consistant with running If i track it. I dont know what it is but i feel a bit addicted to push my km.

[@takeyourtime3328]

WTF. You look exactly like Evy from youtube channel KinoEvys. I really thought he started a second channel lol

[@OldSchoolCalisthenics]

I dont know honestly

[@krzysztofrudnicki5841]

I weight 104 kg. Every bodyweight exercise is a heavy load.

[@OldSchoolCalisthenics]

that's very true. everything is strength

[@sodapopbrosky]

Look like a Greek god. Thanks for the videos and help!

[@OldSchoolCalisthenics]

Happy to help!

[@Bodhidharma1998]

🤍

[@Travisthehungarian]

Do you really train your hamstrings by only doing uphill/stair sprints? I'm having some trouble hitting them, please I don't want to be a stick-a-sthenic🦵🦵🦴🦴 I'd like to be able to actually fill pants like you, mulțumesc in advance!

[@OldSchoolCalisthenics]

Uphill and stair sprints may work for most people to develop robust hamstrings. If not, maybe try to do this exercise as well (kzbin.info/www/bejne/ZpeXm4eEZ6mJbLMsi=j-TTSDb_mhr5-noS&t=21). Other than that you have step-ups, pistol squats, Bulgarian Splits. I would recommend honestly deadlifts most especially. can you do them? thanks

[@Travisthehungarian]

@@OldSchoolCalisthenics I'm afraid of deadlift but I'll try everything else including nordic curls, I'm binge watching all your content, its very useful, keep it up!!