CALISTHENICS: 10 YEARS OF TRAINING... (MY BEST ADVICE)

[@BodyweightMuscle]

Join the Bodyweight Muscle community: bit.ly/3Q2x8oY

[@jasonwelsh417]

"People who are in great shape haven't figured out anything new with human physiology and fitness, all they've mastered is how to stay consistent with the basics" That's the key right there, folks.

[@stephenbaggott2815]

Hi Anthony, I’ve have been training for 30years (I’m a 52yrs father) in gyms, running cycling etc, jumping from one program to another, then last year I joined your bootcamp and have enjoyed consistent effect programming from you, and enjoyed the support and silly banter of a fantastic community of people/friends who share an interest in getting themselves into physical and mental shape. For anyone reading this join the bootcamp you WILL NOT regret it. Cheers Anthony💪

[@BodyweightMuscle]

Thanks for sharing your experience Stephen, it's been a delight to have you on the bootcamp brother!

[@jaimemendez2150]

Awesome content as always Anthony. You're a great inspirational guy. Hope to be half as fit as you're on my 38. Happy birthday 🎂

[@BodyweightMuscle]

Thank you Jaime! Lovely to train aside you nowadays and see you evolve on your fitness journey as well! Keep it up!

[@XTheSpartanX7]

Something I learned from your Bodyweight muscle book is that more volume isn’t always better and making each set count is more important. Along with that I learned the importance of deloads and maintenance. Thanks a lot bro, you are a gem.

[@BodyweightMuscle]

Happy to hear that brother! Indeed quality always trumps meaningless quantity and you have to respect the body's and mind's need to take a break once in a while!

[@ianmorgan1105]

Anthony I think this is your best video yet and a perfect summary of your philosophies! The bootcamp is really taking a life of its own to, really informative, supportive and fun and it has driven me to workout for 9 months consistently, the workouts are short BUT hard… or as I like to say - all killer no filler. P.s. Spotted the transformer off your grandfather in the background 👍 P.p.s ☠️ to the 🦥

[@BodyweightMuscle]

Hey Ian! It's been a please to have you on the bootcamp and watch you improve - physically and mentally! I'm excited to see how you'll keep evolving in the coming future! That's a good eye, it's indeed that transformer! P.S. Fight the lizard ☠️✊🦎 P.P.S: I'm cooking a new sloth workout in my head since this morning... something I'll keep a surprise for the next bootcamp!

[@Paroex]

I've been training with calisthenics for the past 17 years. Here are a few of the things I've tried to adhere to: 1. Don't fear cardio. The interference effect is largely exaggerated looking at the scientific material we have, and everyone should train their heart and lungs. I've seen so many people come up with the wildest excuses for not doing cardio. 2. Supersets can be your best friend. I've used nothing but supersets (either for unrelated muscles, such as upper+lower or antagonist muscles, like push+pull) for most of the 17 years I've been training. If you just make sure to set them up effectively you can cut your rest time in half without experiencing too much additional fatigue, and certainly not to a degree you won't be able to recover from in time for your next superset. I must've saved literal days worth of time by not resting after every single exercise. 3. Barbell squats are great. But until a person can do several ass-to-grass controlled pistol squats, Nordic curls with zero bend at the pelvis, and reverse Nordic curls where your heels touch your ass, I don't want to hear about having exhausted the possibilities of lower body calisthenics for size and strength. If you can easily bang out 10+ reps of these exercises with good form, then by all means graduate to really heavy barbell squats. (Combining those exercises with hill sprints have given me legs that are, if anything, somewhat out of proportion to the rest of my body.) 4. Full-body training 3 days/week or every other day is not a beginner's program to be discarded as soon as you're a few years into your training career. That's something being parroted without any real evidence. You don't HAVE TO do it, but it gave me just as much gains as a push/pull split even a decade into my training. I switch it up every now and then to prevent mental staleness.

[@jakobk9767]

How long is a tipical full body workout for you?

[@Paroex]

@@jakobk9767 It depends a lot on whether I'm training smaller muscles directly or not. Basically how "minimalistic" my routine is. Say that I'm doing one push, one pull, one leg, one core, for 5 sets each. That's 20 sets total, 10 supersets. If I do ~12 reps per set that's about 30 seconds per set, then 15 seconds for switching to the other exercise in the superset, after which I rest for 2 minutes until the next superset. Repeat for 10 supersets, and I land somewhere around 30 minutes. Let's say that I want to focus more on aesthetics and isolating smaller muscles. Then I might have one exercise each for push, pull, quad-dominant, ham-dominant, lower back, abs, triceps, biceps. That's 8 exercises, and if I want to do 5 sets each it's 40 sets or 20 supersets. So roughly double the time, landing me at about 1 hour. This is assuming that I've set up my workout area/rings in a way that allows me to switch quickly and effortlessly between the two exercises in each superset. Any kind of hassle or long walk to the other exercise will quickly rack up the minutes.

[@BodyweightMuscle]

Hi Paroex, great advice,thank you so much for taking the time to share! 👌🏻💪🏼

[@BodyweightMuscle]

By the ways I've been trying to do reversed Nordics but it's quite challenging with my prosthesis. I'm hoping to get there until 2023 💪🏼

[@Nicholas-m8f]

I do light dumbell squats. I can do bulgarian split squats and single leg squats to chair level. Nowhere close to pistol squats. Any advice? Do yo think its too extreme for a 70 year old for injury ?

[@briann3211]

You are always an inspiration anthony I have been following your channel for almost 3 years now.

[@BodyweightMuscle]

Hi Brian! 💪🏼

[@adamperl370]

Awesome video Anthony. Over the years of training body weight I’ve come to realize a few things: 1) Diet plays a major role in your energy levels and tends to have a direct impact on the effectiveness of my workouts. The cleaner I eat the more energized I am. 2) Even on days when I simply don’t have the energy to workout I try to get in a small routine. It’s a major mood changer 3) I’ve come to notice over the years that certain exercises just don’t work for me personally . No matter my form, either I am doing them wrong or it’s just not my thing. So I have learned to live with it and move on to other exercises that are more geared towards my capabilities and make me feel good. 4) wish I found your videos before KZbin had me hooked on urban flashy calisthenics. Could of saved my elbow joints a lot of pain. But I think the main thing that I found which is what you mentioned in the video. Keep it simple and consistent 😊 Thanks for creating a great channel 💪

[@BodyweightMuscle]

Hey Adam! Great tips, of course I completely agree, and thank you for sharing! Also thanks for the support! I couldn't keep doing what I do without people like you appreciating and supporting my work!

[@candismith2826]

Happy birthday .. from glasgow .. ✌🧡🏴󠁧󠁢󠁳󠁣󠁴󠁿

[@joshuabush2569]

10yrs! Wow... How time flies my friend 🫢

[@BodyweightMuscle]

Hey Joshua, indeed my friend!

[@jasonmack8005]

Excellent video Anthony! It's been great being part of your bootcamp community for the past 6 months. 💪

[@BodyweightMuscle]

Thank you Jason! Very happy you guys are enjoying the bootcamp!

[@PavloTunyk]

Happy birthday! Following you from the Art Of Manliness podacst appearance, you are doing great work!

[@BodyweightMuscle]

Thank you Pavlo, keep on training brother 💪🏼

[@henrikmller2716]

Good advice. Happy birthdqy and anniversary. Greetings from Danmark

[@BodyweightMuscle]

Thank you Henrik!

[@Freaksthenics]

Thank you Anthony! Because of you, I have taken an interest in calisthenics. Ill be sure to use your tips!

[@BodyweightMuscle]

Hi Xroid, very happy to hear that!

[@blistersteel]

Your advice is great. Thanks for keeping it flowing logically for we who are looking for it.

[@oldman9154]

Good afternoon. Anthony did. your routine ran .up and down ten time. My running has improved for a old man. Today ran 12.61 mile. One hour47 minutes not bad I think thank for help and I weight 168 now 5 more pounds to go.later old man out.

[@BodyweightMuscle]

Hi old man! Are you talking about the latest cardiosthenics routine!?

[@oldman9154]

@@BodyweightMuscle yes sir. Has help my running. I plan to do my first. 5k soon. I have came a long way.thanks again.

[@BodyweightMuscle]

Great to hear! Let me know how that 5k goes and keep on training💪

[@yugalbhatt5570]

Thank you for providing to most of the answers regarding calisthenics. Your experience has served us a lot 👍👍👍

[@BodyweightMuscle]

🙏💪🏻

[@MikeQ100]

Best one yet Anthony! Be well brother. Happy birthday

[@BodyweightMuscle]

Thank you Mikey, you too brother 💪🏼

[@NoRevengeNeeded]

happy belated birthday thank you for your all your hard work

[@BodyweightMuscle]

Your very welcome Michelle, my pleasure 💪🏼

[@60SecondCalisthenics]

Great sound calisthenics and life advice 💪🏽💪🏽💪🏽

[@BodyweightMuscle]

Thanks 60SC!

[@marcelloantoniodreier4795]

as always great video content! I love the way how you program your workouts and I enjoy how I can make small adjustments and everything feels fresh again. You with your story are a big inspiration for me!

[@BodyweightMuscle]

Hey MAD, thank you brother! It's great to see you be part of the bootcamp and killing it with your weightloss! Keep on training man!

[@andreasvlx148]

Γεια σου Αντωνη μαγκα, πολυχρονος και υγιης και δυνατος, συνεχισε δυνατα το ωραιο content!!💪💪

[@BodyweightMuscle]

Να'σαι καλά Ανδρέα! Οτι καλύτερο και σε σένα

[@nothingandjustnothing]

Happy Birthday Sir!

[@BodyweightMuscle]

Thank you Aruraj! 💪🏼

[@Kayobracey]

inspiration. Thank you

[@BodyweightMuscle]

your very welcome!

[@conrad7429]

Happy birthday

[@BodyweightMuscle]

Thank you Con rad!

[@ivan-cb5dc]

My best advice is to read "How to Build Strong & Lean Bodyweigt Muscle"

[@jenarthk6998]

What were all the books you read ??

[@BodyweightMuscle]

Hi Jenarth, oh, there are so many, I can't remember them all by heart. But I could make a video about that if more people thought it would be interesting!

[@Kyriakoskarystinos]

I can't agree with you about the genetic limit. Not until you have lifted every rock or maximized nutrition/recovery/ Management.

[@bjiffy10]

I don't think a genetic limit exists. Alphadestiny mentions this on his channel. There is always room for improvement in your ability to train and learn new skills.

[@BodyweightMuscle]

Good points! Well I don't think I've reached it, just feeling close to it! I think mastering nutrition a bit more could get me there... a goal for the coming year! Thank you for your comment brother 💪

[@aarikk]

Focusing on cakes is .... Somewhat problematic for me lol ;)

[@BodyweightMuscle]

😄

[@adopodrinje1499]

I didnt greece was this green, I thought it was all dry and whitey...

[@BodyweightMuscle]

You should visit the mountainous area like my hometown - Kastoria, it's beautiful up here!

[@martinmalinov5465]

Do you workout everyday

[@BodyweightMuscle]

Yes! 5-6 times per week to be accurate

[@martinmalinov5465]

@@BodyweightMuscle same exersices or not

[@BodyweightMuscle]

@@martinmalinov5465 I almost always do some kind of pull, push and lower body, but I vary the angles to avoid overuse injury. Check out this video of mine, I think you'll find it helpful! kzbin.info/www/bejne/bZe7ZGypish9m80

[@BodyweightMuscle]

Have you been training for while as well? What is your best calisthenics advice? Let me know below!