Calisthenics = Aesthetics!

[@PrimitiveDSP]

I met a young man in his early 20's today when I was at my neighborhood park doing some calisthenics, we talked briefly about working out and ways of going about it. I told him that there was a guy on KZbin I like to go to for excellent tips and practices...Hey, if you're watching young bro, glad you made it.

[@lewisstrongofficial]

I hope he finds this

[@durgurgurdur5880]

Yeah, I made it, thanks oldhead

[@jeffriggins9106]

Yesssss

[@swoleanimal69]

@@durgurgurdur5880 yeah baby that's what I have been waiting for

[@cristopeloso9435]

👑

[@Shinichi4Heiji]

I think calisthenics and weightlifting combined will get you the best results

[@AlexLeonidas]

I think you're right

[@clintbrooks97]

I agree with this, but I also think aesthetics are primarily subjective though.

[@lamauryaroberts4559]

I agree. I started doing calisthenics when I was 15 and during my first year of training I gained a good bit of muscle then 1.5 year later I started doing weighted calisthenics. I'm 18 now and I'm able to do 3 plates of weighted pull ups and dips.

[@chrisstanley9477]

Calesthenics for upper body weights for lower body

[@fabriziogarreta7400]

i think calisthetics/weighted calisthetics for upper body and weights for lower body is an awesome combo

[@jimperry4420]

Body weight only for two and a half years. Rings for everything. I’ve never been bigger or better conditioned ever, and I’ve been at this a long time.

[@AlexLeonidas]

That's awesome Jim!!

[@LukasP143]

Bodyweight plus 10-15k steps a day = leann and meannn

[@riconater3215]

Yup ^

[@POVshorties]

Yes bro!

[@chrisstanley9477]

Lets see.the gains bro add a profile picture

[@riconater3215]

Calistenics is fun , cheaper, more rare and can build just as good of a physique. My arms, back, chest, and shoulders have gained significant size and definition from only calistenics for over a year. Plus there is always a new progressiom to master, unlike with weights its the same movement but with more load, which is cool and all but not as mentally stimulating in my opinion. Plus ring curls and extensions will make you learn how to contract your biceps and triceps harder because at first its harder to establish a mind muscle connection with those exercises then with say a barbell curl. As someone who struggled to build arms for years this has been a game changer the pumps are unreal

[@LatinMagician7850]

i feel the same with the curls/extentions,when you click the right button your arms simply explode in size and strenght

[@KurokamiNajimi]

I wouldn’t say just as good a physique unless your standards is a physique far below your full potential or your genetics are so good that you only needed a few years to reach it regardless

[@jefffredstellaalex1346]

@@KurokamiNajimi he probably meant in the first few years

[@iliveinsideyourhouse3943]

@@KurokamiNajimi I wouldn't say far below though, a little bit below your genetics potential, yes.

[@KurokamiNajimi]

@@iliveinsideyourhouse3943 It can’t be close because max strength=max size. I think this type of training could be a good supplement to weightlifting but not enough on its own and really not even necessary just a new fun way to mix it up

[@seanbarker9272]

This latest physique is definitely your best look, probably 12-15% but you legit look strong mode

[@AlexLeonidas]

I appreciate that Sean! I'm definitely feeling strong & fit while digging this hybrid zone of leanness. Let's see what happens when I hit 10% and possibly below.

[@enzoconstantinoromo364]

@@AlexLeonidas Hooooly shit, thats hoing to be epic!

[@JJ-fh2qn]

I've been doing mostly calisthenics for the past couple years. I've worked up to some pretty cool moves. 1-arm push-ups, pistol squats, handstand push-ups, ring dips, L-sit, straddle back lever, etc. Lately I've been doing a lot of weighted calisthenics. It used to always be about the weight for me, like adding on 5 lbs to my deadlfit or something. But nothing beats the satisfaction of learning a new skill.

[@adityapathak5761]

Any ideas of good programs for calisthenics?

[@nickvoelker7180]

The best my chest has ever been was when I came out of basic training. Push-ups straight up work.

[@CEOofSleep]

I can do decline diamonds for 15x5 what do I do next? I have no gym access

[@rappatenebrense]

@@CEOofSleep add a weighted backpack or buy rings, or try planche push ups

[@CEOofSleep]

@@rappatenebrense I should buy a vest, I was using a backpack back then. so it wasn't placed properly on my upper back lol

[@rappatenebrense]

@@CEOofSleep yea, or just try different progressions as the planche push up(no legs on ground)

[@gerardocampos9923]

I started my "fitness journey" a year ago by doing calisthenics, and until recently transitioned to weightlifting. As a novice, many important concepts such a progressive overload were easily understood since I grasped them intuitively by doing calisthenics. As well, many weightlifting concepts, such as the importance of technique, enhance my calisthenics exercises. So doing both kind of exercises is definitly a plus from a general performance perspective

[@brandongunsolus903]

The people who compete in Streetlifting (weighted upper body calisthenics with barbell squatting and deadlifting) tend to all be in peak aesthetic condition

[@AlexLeonidas]

Fact!!

[@miesvaillanykyisyytta3252]

The people who compete in anything tend to be the ones with the most luck and genetics on their side. We cannot necessarily draw conclusions based on these people when it comes to conditioning. Powerlifters, olympic lifters etc. are obviously muscular but there's a ton of wasted effort and harmful strain involved in those movements when it comes to muscle building. Doug Brignole has also made the argument that dips are horrible for triceps in the sense that the range of motion is pathetic compared to isolation exercises but so many guys are doing weighted dips because all that weight makes them feel like superman even though most of the effort goes into waste.

[@rappatenebrense]

i do feel like streetlifting actually took the barebones of training, all of the lifts are heavy compounds and make an amazing physique for a very minimalistic workout(i'd add farmer walks and some type of pressing 'up' like pyke PU or shoulder press though)

[@joshdunne4069]

Micha shultz looks insane

[@andrewgray9497]

Been doing callisthenics for a year now. Since COVID started I bought a pull up bar and have been doing calisthenic circuits 4 times a week as a warm up before weight training. The best training method I have ever incorporated. I cannot recommend enough. I went from not being able to do one pull up to being able to do 12 sets of 6-10 reps using different variations multiple times a week at 100kg body weight. Great video as always bro

[@tappajaav]

Try adding weight to your pulls/chins if the bar can handle it!

[@rupertclampitt2871]

really enjoying the calisthenics videos Alex, been trying to train at the park more since it's summer.

[@turo302]

Went from 120 to 145 with Calisthenics only and kept my abs, amazing carry over into the gym now!

[@conor1111jaofnwosnwoa]

120 hahahahaha even 145 is tiny

[@user-qv4fp9vm8u]

Wow that was a lot of gains and if you kept abs, that means those gains were mostly muscle Great job! Keep at it bro!

[@matthewpurcell6943]

@@conor1111jaofnwosnwoa bro stfu

[@Shredder-ug1fu]

@@conor1111jaofnwosnwoa your Brain is Tiny

[@iliveinsideyourhouse3943]

@@conor1111jaofnwosnwoa Height to weight ratio, poopy head.

[@mattc4266]

Best KZbin fitness channel keeps everything simple. Mixes the best aspects of multiple strength sports !

[@jethrosutter2331]

Rings are just as good (maybe even better) than weights for size in your arms chest and back.

[@Zb_Calisthenic]

Those stabilizers

[@Kamingo170]

For building muscle mass a stable bar will be much better

[@Kamingo170]

@The Inspector uhm...rings are gonna cause much more rotator cuff/shoulder joint injury than bars...

[@angelgfromcorkerii8797]

@@Kamingo170 both are great.

[@bios546]

@@Kamingo170 Nah man. The bars restrict the natural trajectory of bones accross joints when done right.

[@Mavnels10]

Calisthenics is so great because it lets you do so many training styles. Conditioning, skills, weighted(for bodybuilding or streetlifting). Rings are fun.

[@manhimanh]

Perfect timing mate, i just moved and found an oudoor gym next to the apartment. Great info!

[@John-xn1ek]

I threw in calisthenics with my weight training split and without sacrificing size I became much more dense and aesthetic with a more dominant physique. Calisthenics are a must

[@jholl3357]

5 years ago I was getting ready for bootcamp and wanted to be as physically prepared as possible so I got to the point of doing around 400 pushups, 200 dips and 200 pullups on a daily basis. Definitely was in the best shape of my life and despite not doing a lot of running I was still able to run the mile and half requirement in just under 9 mins(you had to run it under 11 min and 57 secs to meet requirements). Calisthenics are definitely great for overall fitness and you can do them anywhere :D

[@ChrisPBacon1434]

I can vouch for having cardiovascular benefits from calisthenics with no running. I can run an 8 minute mile because bodyweight squats add leg endurance, and higher rep ranges in squats and pushups and pullups all started to increase cardiovascular endurance which made it easier to run.

[@YRO.]

How long did you keep that daily workout for? Did you not get any rest days?

[@BryanCasella]

i got into it about a year ago because i wanted to do the major skills (planche, front lever, etc..) and it has completely chisled me out and made my physique elite. I'll be 37 in 4 months, so i would say calisthenics is highly effective.

[@franciscochavez1010]

Completely agree with you in this video man ! Last few years I have concentrated on handbalance and calisthenics. About 90% of my training is a combo of those two. With about 1 weighted calisthenics workout a week and I look and feel so much better then I did with about 8 years of “bodybuilding “ type workouts. Love your content man.

[@Thomas48484]

You completely hit the nail on the head why I turned away from calisthenics. Every KZbinr talks about the basics, but few actually talk about what those basics are and all those that do all have different answers. It gets to the point where you don’t know what to choose, what if you’re not doing the right exercises according to this new KZbinr? That’s why I just started weight lifting and personally I found weight training to be more fit with me, but I’ll be interested to start calisthenics after I make some progress in the gym.

[@davepazz580]

Sometimes it's best not to get caught up in information overload... most guys who make videos are trying to be different and stand out or trying to have unique information, rather than just going over boring basics. The best way to *really* learn what's best is not from a random You Tuber, but by trying things out for yourself and experimenting... it's a constant learning process even for advanced trainees.

[@kathikjeyabalen5397]

hi alex, your videos on calisthenics have helped me put things in perspective. I used to exclusively train calisthenics and long distance running but decided to switch to the gym as I felt bored. However, when the gyms closed i reverted back to my high rep push ups pull ups and dips as well as running - i noticed that my work capacity had dropped dramatically and that i'd been wasting time in the gym. As a result of your advice, i've integrated calisthenics with a linear periodizaiton programme and cardio and I feel much more comfortable with the integration of all 3 aspects of fitness. Thank you very much for these videos!

[@ACA_88]

Just did a pull up-squat ladder workout with 15 down push ups. Pump was sick man. Definitely need to set up a day for this style.

[@No-limits-]

I would love to see a video where you have the perfect harmony between calisthenics/weighted calisthenics and free weights.

[@chchedda]

Sacked off lifting and going to gym for calisthenics. Best decision I have made. No rushing to gym in morning or after work. Best shape I have ever been in and I am 34. So much more variety aswel

[@dannysuh6105]

Kinda cool to see alex's transitions from super heavy rack pulls to calisthenics

[@lenko_me]

1:54 looks awesome. The vibe there is just... beautiful

[@KnuckleHead1983]

One thing Alex said and I can personally vouch for and that is doing calisthenics can make you stronger and make the transition to free weights much easier. I did pushups every day and it helped my bench tremendously. I just needed to get the balancing part down and once I did my bench went up 65 lbs

[@Dark89Avenger]

Yeah man, totally agree ! the first 4 years of training I did only calistenics and achieved very good results. And the great thing is that when I start liftng my strenght absolutely exploded. Right now I do both - high volume street fitness, as we called it here and low volume, high intensity free weights. Honestly I think it is the best from both worlds.

[@jmove7647]

Your videos made my workouts so simple!!!! Thank you very much! I’ve been focusing on weighted calisthenics and all I can say is that I wish I I started earlier. So excited to see where consistency and hard work takes me! I feel like something clicked after taking time to understand what calisthenics does to my body.

[@LatinMagician7850]

i did bodybuilding type of training before in the gym for a few years but calisthenics as a whole(bodyweight,weighted and ring work) seems to be the best for my torso,i look leaner,stronger and more aesthetics,i combine calisthenics with bodyweight and weighted leg/core work too,best of both worlds

[@jayvee4165]

How do you program it? Just curious I wanna get into calisthenics but don’t know to progress in it and program it

[@EsdrasMangussi]

If you wanna focus in calistenics, just add some deadlifts to work your posterior chain, and you'll be fine. Personally i preffer weightlifting

[@smky6868]

There's alot of good movements like the bridge which work the posterior chain but to be honest deadlifts are the one thing that always look like I'm missing out on when not going to the gym lol. Defenetly looks like a fun grind

[@NathanMulder]

Banded good mornings is what I love

[@davepazz580]

Deadlifts will eventually mess up your back... stick to back raises (hyperextensions) or reverse hypers.

[@onimekyo7633]

I mainly do push up, pull ups, and dips for upper body And lunges, squat, skipping, jumping, running, and their variations for lower body I only use dumbbells for biceps and sometimes I go to the gym if I need to do full body workout and need high volume training. That's better because I mainly do calisthenics and a little of gym training to avoid boredom

[@rafetzecovic]

Please make a video on combining weighted calisthenics, calisthenics and lifting weights in the gym. If possible, how to combine 3 of them in a 3 days(monday, wednesday, friday) a week programme for a gaining a greater strength on the compound movements and gaining endurance. Thanks for everything Alex. Cant wait for you to train me. Still waiting on the email response! Cheers legend!!!

[@kramkalisthenics]

I'm 65 training calisthenics for 5 years. I've gone from not being able to do full ROM on the basics, pull-ups, dips, ATG goblet squats, to being able to do 12 pull-ups, may sets of 10 rep dips and goblet squatting with good form to a 6 inch depth. Calisthenics rebuilt me! Great video! Thanks Alex!

[@bigburrito2373]

daily max effort calisthenics sessions only takes about 30-40 minutes, it's super functional strength, and yes it will drastically affect your physique (especially forearms, veins will be popping)

[@maxschmidt9461]

At the moment I'm too beat up for calisthenics, need the "safety" of weights in terms of stability and bein' able to use the exact resistance you want but once I get rid of my tendonitis(already got better) I will attack the pull ups once again and well, as anyone who's serious there are of course exercises I do with body weight or even added manual resistance by pullin' down on somethin', for example on the bench when doin' one legged calve raises, but the bigger movements need to be weights/machines for now

[@zhihong100]

Been doing wieghted calisthenics for a year and half now and legit every once in a while its good to know that im still able to maintain endurance style of training ( 50 pull ups, 100 push ups in 5 min) without really training for it.

[@jordansmith8547]

Paralysis by analysis. I like that, and I can relate. It’s hard to know where to start with fitness but your channel does a great job at making it simple

[@FromTheWombTotheGrave]

thats why i only do weighted calisthenics for asthetics, i dont wanna bulk i wanna shred

[@bobba515]

Getting a pair of rings was for me the best thing I ever done. Now in summer its amazing to just go around looking for new places to workout. My physique is progressing like never before

[@bios546]

Tbh... If not training for power, rings are basically what you'll only need.

[@gdounito]

Who said that rings dont train power??? Jesus christ with the bro science.

[@kofinater]

So many people had no idea what to work on during the heavy lockdowns but somehow also had low pullup numbers. Calisthenics is dope cause you don't even really have to program. Bang out some pushups while your bagel is in the toaster, some pullups as the water heats for your shower, hold an atg squat while brushing your teeth etc I bet a program like that would make most people stronger than hitting a body part split.

[@DPham1]

I went from mediocre athleticism (did boxing for a bit and on and off weight lifting over the years) with a sad looking skinny fat physique at 275 lbs and after 6 months of training Calisthenics only for my first cut, I have a well defined chest, back, and I have a faint but noticeable 6 pack at 150-153ish lbs. Never in my life have I looked this good and I fucking love it. Ending my cut this week and can't wait to start my lean bulk.

[@jumbothompson]

Been working on pullups and nothing but pullups for the past 7-8 months. My back and shoulder pain is almost entirely gone, my grip has improved and i am finally starting to make actual progress.

[@John.McIntyre]

Appreciate the love for bodyweight on your channel 👍 I stayed at a very novice level while weight lifting. After finding my goals in elite calisthenics skills, I've been able to get to a moderately advanced level of calisthenics and physique.

[@Postermaestro]

Best video on training I've seen so far, and it's not even close. People are trying to perform insane freestyle saxophone solos, or triple-double-back-to-front somersaults from the 10th floor, but they don't even know how to make a solid tone or swim. That stuff comes *after* you figure out the fundamentals.

[@tackywacky99]

I first started working out with Calisthenics consistently for a full year. Then was convinced that I should start weight training. Little did I know that I was still considered a novice in the fitness world and probably needed another year or two in Calisthenics because of my genetics. I weight trained with a PPL split for a whole year and saw minor gains but absolutely nothing close to what I had the first year in Calisthenics. Now I'm more focused on strength training with Calisthenics movements and the help of weight training and finally I'm seeing some more linear gains again. But I feel that whole year of PPL split was wasted because of the fact that it just wasn't the right time for me to do it.

[@miniroll32]

Spot on. It's far more beneficial to learn how to activate your muscles through your own bodyweight - and really, that makes total sense. You're body is going to respond to that stimulus more than simply using momentum to move weight, even if you complete reps in the said movement.

[@brandonrichard3634]

As a middle aged lifter, I love the increased mobility I’ve developed since I started adding more bodyweight movements into my workouts. Hit the main lift for absolute strength then after that do plain old calisthenics with full range of motion for assistance work. Super simple. Super effective

[@jetjames420]

I am training very similarly to mark Rippetoe's starting strength and I include 3x5 sets of dips and chin ups. Feels good

[@Nobody_24157]

I completely agree with this video. I’ve done both but I’ve always looked my best when doing calisthenics. I think a lot of it has to do with the fact that my appetite doesn’t increase when I do calisthenics so getting lean is much easier. My joints feel better with calisthenics as well.

[@divinepipkins]

The only exercise that I needed to get a huge back was weighted pullups. I guarantee you that if you work up to pulling 70% of your bodyweight, you will look like a fake natty Edit: and don’t forget rows too (body weight and heavy cheat rows works the best for me for upper back and front lever training)

[@AS-qj5eh]

Kinobody follower I see u

[@dylantran3805]

I'm only 137 lbs so I still don't look like a fake natty despite reaching that benchmark unfortunately.

[@clintbrooks97]

This is true, but horizontal pulling is key for functional reasons. Plus, horizontal pulling helps building not only a thicker but a wider back as well. Plus, having some thickness on your back contributes to the aesthetic, or else you'll have this wide but very flat back. At one point this was the case for me. So horizontal pulling is needed for complete back development, IMO.

[@wingtoh4867]

@@clintbrooks97 front lever rows for horizontal pulling 👍

[@MatteoFitness]

You didn’t find a lack of horizontal pulling to leave your back lacking in any significant way? Did you supplement your traps and rhomboids in any way?

[@tylerfields5233]

Love the vids man, keep it up and follow your dreams 🤝😈

[@stevengrant4107]

I'm not sure about what has made me look better, but what I can say for sure is that it's been about 6 months of only calisthenics and I'm not missing workouts or talking myself out of working out lol. I look forward to it everyday. Finding something I love has made it so easy to get my ass up and actually do it!

[@kevinjones1298]

It’s all about the proportions of the muscles you train. The most attractive ones are lateral delts, abs (mostly lower), lats, chest, and even the neck. The goal is to get that V taper baby.

[@synitarthrax5618]

Such great points! I agree when you think about Bodybuilding with weights at the gym, there are so many routines and protocols you run into that you will come to a dead stop wondering which way to go. The confusion is real and no one seems to understand doing concentration curls for a biceps peak is useless on a 14" arm. In bodyweight training though, it's all about which compound exercise can I advance to next. Doing pushups? Try it on the knee's until you get strong enough to do them on your feet. Work towards doing them with feet elevated. When you get lost, just do more of what you can already do. The body works as a unit and Bodyweight training is all about training the body as a unit. There is no fluff and no guess work. You can either do something or you're working towards doing something. Simple. Great vid!

[@bonefisch6657]

Weighted calisthenics are in my opinion, the way to go. My bodyweight goes up and yet I am getting stronger at various other bodyweight movements without training them. The carryover to weights is great and that is why I like them a lot. I feel like when you do bodyweight only, you're limiting yourself to being a "specialist". Which is fine if that's what you like, I just like that weighted calisthenics can make you both stronger at weights and stronger at skills. Of course, if you want to optimize your proficiency at a skill you would want to specialize but I don't care much for it at this point in my training career. Weighted pullups blew my back up like no other movement in terms of width. Weighted ring dips give a great pump to the chest, delts, and tri's. For aesthetics, bulking with calisthenics, preferably weighted is friggin awesome. On a side note, if you guys want to up your pulling game whether it be for calisthenics or weights I highly recommend implementing some grip training. It has been a real benefit as my grip is no longer a limiting factor in my pullups, deadlifts, and rows. A few sets of wrist curls and extensions have been a big help.

[@cesarpacheco2808]

Thanks for your tips. I'll add them to my list

[@gilby4495]

Calisthenics with deadlifts and squats would be a badass way to train

[@Openjoyer]

Squats are calisthenics wym

[@gilby4495]

@@Openjoyer barbell squats bro

[@AlexLeonidas]

Agreed

[@Openjoyer]

@@gilby4495 that still just weighted calisthenics imo. it would be the same as doing weighted pull ups or dips, you're adding weight to a body weight movement.

[@arthurrobinson4644]

No I agree with Alex 100%. Most people today want a good aesthetic look. With with the development of the muscles in the right areas data visible when you have a shirt on or off. Calisthenics is a great way to really build a lot of muscle strengthen your core and allows you to train is free space.

[@skad2485]

Ive incorporated inverted rows, dips and chin ups (weighted and bodyweight) and totally replaced back squats with weighted bulgarian split squats (Form is way easier and doesnt feel like death without a squat rack) and physique is better than ever. Also enjoying my workouts a lot.

[@FtWreckless818]

I’ve always been that hybrid guy. I’m usually 70/30 calisthenics to weights in the spring summer and early fall and about 50/50 during the colder months.Best of both worlds. You can’t go wrong.

[@Anduehan97]

truth, weight training also has the potential to lead you to bulk up beyond what is optimal in the pursuit of strength, which is not going to happen in calisthenics, i love the weights, but calisthenics definitely has it's advantages, and should be a staple in your arsenal even if you are into lifting weights

[@timhimself7074]

Facts! 2 Years Cali, full frontlever, hspu etc, on 190 and 84 kg... never had a better physique!

[@paradoks7487]

Workout routine bro? Every other day?

[@jasonwelsh417]

Every other day? I am 41 and have been doing this every days for many years. Every single day. Plus some weight training 3 or 4 days a week

[@w-james9277]

I work long hours and iv started prioritising calisthenics more into my upper body routine because it saves so much time. Instead of setting up the bench press and fiddling with the barbells and dumbbells which always takes time, i'll just do several sets of pushups, dips, pull ups, chin ups and crunches to failure. I don’t count the reps, I just keep going until I physically cant do anymore. And when I reach failure I do half reps until i can’t do them anymore. And in 30 mins Iv had a full upper body workout! On Saturday I still do the conventional bench press variations and barbell rows but when time is short basic calisthenics is 👍

[@dhaferbenmimoun7050]

Love the idea of calisthenics, but when you are overweight your muscles can not rep out 10+ reps on bench dips or pullus so its not as fun as going to gym and bench 80% of your bodyweight for 10+reps

[@farhanhussain_]

Bodyweight exercises should be part of a well designed strength training program. Bodyweight exercises can be progressed either by moving on to more advanced variations or by adding weights. Both are good. In fact, two of the three powerlifts are weighted bodyweight exercises - squats and deadlift.

[@bill_monty]

Pull ups and push-ups in the house helped me maintain some muscle as a slimmed down to ultra lean last summer while out of the gym, and now weighted pull/chin-ups are integral to my routine along with weighted dips. Definitely incentivizes being aesthetic which I value more than just being massive.

[@actout698]

I've been spinning my wheels for about 2-3 years, maybe even more. Lately I've realized that i need to focus on getting stronger, basic movements, high protein enough carbs and fats, and gradual progression. Its what I have known for the last 5 years, but this month this kind of sinked into my brain perfectly. And paralysis analysis, yo, that shit can do you wrong

[@MrPtrlix]

I've done calisthenics for about 15 months in covid times. I've recently returned to the gym, and I can't believe how much my work capacity has improved. I literally have to stop myself from doing excess junk volume because I don't really get tired.

[@bryceblalock7318]

The fact that calisthenics actually makes you fit and healthy is why I prefer it. Its also not complicated. Also I can workout very frequently with it since its not low heavy reps that fatigue you

[@AlexLeonidas]

I feel you!

[@nicoladiiusto328]

@@AlexLeonidas sorry alex,what do you think about 2 high volume bodyweight session and 1 heavy weight workout?

[@serialkiller288]

The only weigh lifting exercises i do Is rateral raises because i hate pike push ups And i dont count squats because Its just body weigh exercises with weigh

[@adamd9166]

Excellent video. I like how you mentioned that calisthenics has a good crossover to weight training. I have noticed the reverse is much less true. With smart programming, bodyweight training is near-infinitely scalable, especially with muscle control techniques, isometrics and weight added.

[@ibidibi1]

Alex, I’m loving the consistent uploads man. Keep it up!!!

[@yuqizhang1968]

Really informative video that actually explains WHY calisthenics works so well for building an aesthetic physique. 100% would love to see a video on weighted calisthenics/mixing weights & bodyweight training together. This content really helps a lot cause the city I live in is currently in lockdown, meaning gyms are closed. Keep it up Alex.

[@molaakk]

I’ve got 9 years of training by now in total.. I’ve quit weightlifting for a whole year and focused on calisthenics only (+ weighted calisthenics).. I came back after a year, more ”defined”, stronger on most lifts (especially chest and back).. But the craziest thing was.. I didn’t get smaller at all! So for those afraid of ”losing mass” if not doing weights for 1 month.. you’re safe😂 I highly recommend incorporating och changing it up completely! You’ll get humbled fast! Right now I work on rings.. Ring dips, ring push ups etc.. Can easily do 20-25 reps on p-bar dips but I can barely do 2 reps on rings😂 (hence I weigh 240+).. All that being said, challenge yourself! Also… we want a video on Weighted Calisthenics❤️

[@QarlKittyOrgan]

Totally agree. It's all about aesthetics regardless if it's achieved thru calisthenics or weight training. And, yes, loving the gymnast physique as it comes off really natural and make you look strong thru training with your own body weight

[@magicalcyrus]

ONe thing. if you are going to venture into ring work you need to be aware of form, and since reps are the only thing you're going to progressively overload, there is huge incentive to go ahead with shitty form just to get extra 1 or two reps, I myself have suffered two shoulder injuries that put me out of lifting for one month each. That being said, calisthenics definitely made me look bigger than i've ever been. Also it's incredibly difficult to bulk when you're doing calisthenics.

[@davepazz580]

Good point... I'm finding this out for myself since I recently started training with rings, the first couple of ring dip workouts I noticed *way* more stress on my right shoulder than I ever felt doing normal bar dips. I was able to massage the extra sore shoulder muscle back to normal, but I'm definitely not going to go crazy for reps on any ring workout.

[@POVshorties]

Ooh Alex that upload frequency. Also I’m happy you are looking more into body weight training. I think there is a deeper layer you can go into that we overlook because we focus so much on the big three or just weights in general.

[@yellowjacket7023]

Alex, can you please outline some strength standards for a novice as to when to start incorporating weights into calisthenics. Specifically for pull-ups and dips. Love from North Dakota. I listen to your videos sometimes during my pushups, squats, or pulls on lunch break at work while my electrician coworkers stare at their phones in their cars. GPP every day!

[@bios546]

Pelican curls and behind the head biscep ring curls as you're body goes more horizontal for bisceps... Real epic.

[@georglehner407]

Calesthenics for upper body (mainly pullups and dips, alterning between weighted and unweighted), Kettlebell workouts (mainly double kettlebell squats, and clean and press for many sets) for lower body, with some mobility drills and kneesovertoes-stuff mixed in. Gained roughly 7-8kg of muscle since Winter 2019/20

[@matthewgeary1811]

I've trained calisthenics for 2 years, and weights + calisthenics for 1 year. In my opinion, calisthenics are a fantastic tool for gaining muscle as they are compound movements, and any gym routine without calisthenics is no good. However, certain muscle groups (traps, deltoids, rhomboids, legs) are much more difficult to train with calisthenics, and a compound barbell lift is a much better substitute (shrugs, overhead press, squat, deadlift, row).

[@davepazz580]

Traps, deltoids, rhomboids, legs are *not* difficult to train with calisthenics... they can all be trained very well with nothing but bodyweight.

[@misticformula1485]

I got heavily involved with calisthenics in 2022 and over time it made a huge difference in my appearance. Also no more trips to the chiropractor thanks mainly to calisthenics. Now I'm doing like 50/50 weights and calisthenics and it feels like the sky is the limit!

[@Jacobismaelthethird]

A video on how to combine callisthenics with rings and weight training would be cool!

[@oluenjuoja2281]

Would love to see some of your calisthenics workout routines to get some tips and follow along! Great vid as always keep it up!!

[@balasaravanan500]

You are literally a beast with brains. Your experience in every modality is truly extraordinary.

[@DavidTitus_]

For legs, explosive jumping squats are very intense. Add in a 10kg dirt bag and your good for a long time, plus you can use it for lateral raises.

[@alpasca753]

Why does the box squat fuck up my lower back? I brace with Valsalva and don't good morning the movement.

[@StrengthHacksCoaching]

Are you controlling your touch on the box, or are you rocking back onto the box or crashing down onto the box? Your box also may be too low

[@alpasca753]

@@StrengthHacksCoaching the box is just slightly below parallel. I go down slowly and controlled, i don't let myself fall on the box. I am also not doing a rocking back motion as I sit down (not rolliing my hips back) I think it's just the fact you literally sit on your spine and all the pressure is on it?

[@Jay-we2ek]

@@alpasca753 No one sits on their spine lol 😂

[@alpasca753]

@@Jay-we2ek if you sit down with 150 pounds on your back. All that pressure is on the lower back when sitting on that box or is it not?

[@StrengthHacksCoaching]

@@alpasca753 It could be, are you a following a program like a conjugate template? The set up of the system helps to prevent overuse and over-reaching symptoms. Your spine may be subject to too much axial loading too often, which is causing the back pain.

[@jamesstramer5186]

Hey Alex, Could you talk at length about Calisthenics programming especially for the unweighted stuff for people with time /equipment constraints?

[@DesiGymReviews]

This might be bro science but 9 out of 10 people who even bulk with calisthenics have good ab development. Feels like your body doesn’t wanna put on excess weight that won’t be any useful for the exercises you’re doing in calisthenics. Also considering the fact that your core literally gets used in all the exercises either as a stabilizer or direct muscular contractions. You do get that lean muscular look that everyone wants to have. I feel most people would have a lean physique instead of being at a higher body fat percentage.

[@rappatenebrense]

It does feel like bro science, but it makes a lot of sense, our bodies adapt to whatever condition we put it in. If you work using your hands a lot, you develop calluses. It makes sense that if you start forcing your body to do something you need to be lean to be effective at, it will respond by "encouraging" your body to be leaner thru a multitude of hormonal and phisiological mechanisms not yet fully understood. Some people say its the opposite that happens, and that people who are leaner to begin with tend to do well with calisthenics therefore tend to stick to it. Like most things in life, reality is usually in the middle, so I'd say both leaner people tend to do cali and that cali somehow tends to make your body not hold onto so much fat due to phisiological adaptations to achieve effectiveness in the conditions you're making it go thru.

[@petaryordanov1844]

_"Feels like your body doesn’t wanna put on excess weight that won’t be any useful for the exercises you’re doing in calisthenics"_ Well, that is exactly broscience. Your body doesn't "adapt" to the type of workout, it just doesn't make sense to be overweight while doing calisthenics, given that you're using your bodyweight, so you keep it to a level to where you can manage to still lift your body. That's why marathon runners are skinny and sprinters are jacked: marathon runners train for endurance, as such, their muscles don't develop in size, but they also lower their fat percentage as much as they can, as more weight = worse endurance. For marathon runners, even extra 5lbs can make a difference. Keeping their diet in check is intentional. On the other hand, sprinters need explosiveness, which is why they often do olympic lifts and don't care about size or weight, as they need strength exerted over a very short period of time. In those cases, carrying 5 or 15 extra lbs doesn't feel different. The body doesn't adapt to the type of thing you're doing, you are adapting your diet to your needs. Otherwise, all powerlifters would be fat, but some are just jacked.

[@rappatenebrense]

@@petaryordanov1844 thats exactly what he said

[@petaryordanov1844]

@@rappatenebrense It's not... _"Feels like your body doesn’t wanna put on excess weight that won’t be any useful for the exercises you’re doing in calisthenics"_ You doing calisthenics has nothing to do with what your body decides. Your body just doesn't "decide" to keep or lose weight, you do.

[@rappatenebrense]

@@petaryordanov1844 Actually, neither you or your body "decide" to do anything, you just react to the pressures you expose it to, just like the calluses I talked about in my comment. So it does make sense that in some level, if you expose your body to a situation in which being leaner is a necessity, it'll somehow adapt to that situation by regulating hormones that make you either want to eat less or that make you spend more calories, we dont know. We both did state we have no way of proving this and that it could be "broscience".

[@ScEscapism]

I noticed when I had to move place and have been forced to use very limited equipment, weighted calisthenics has become my best friend, and I have seen my best gains from it, along with the cardio benefits of being able to run high volume circuits building that work capacity, it’s nutty and I highly recommend anyone to get into callisthenics, weighted or non, and if you love to be active, bodyweight will allow for a higher frequency so you can enjoy the meditation that is exercise

[@jozefnowak7279]

I started out from calisthenics, it says it all. Learned how to perceive your body in many ways

[@lainfamia8949]

I am a weightlifter , but I love training on rings, specialy front roll + muscle up. The strongest my snatch and clean and jerk are , the more strict muscle ups on rings I can do!

[@chrisrivera3961]

I used to do calisthenics for years. prob around 8. It didn't do anything for me in fact it prob held me back. While i got better at doing the movements and i got better at doing more and more i never gained to much size and i still looked like shit. the worst part is that when i did start training with weights it felt like there was zero transfer from the body weight workouts to the weighted workouts except for my grip. For example if i train to do like 100 push ups for 3 I will lose a lot on my bench. I definitely have bad genetics but weight lifting helped way more. I actually managed to get some size on my frame.

[@christisking1193]

I somewhat agree. My go to advice for anyone beginning is to buy a pull up bar and do push ups and pull ups for a whole year and progress. However, Dips hurt my shoulders really bad. And I find it’s very hard to progress and overload legs doing calisthenics. However my bench press has struggled and am diving in to my push ups very intensely in order to bring it up.

[@PaulHoughton-d7x]

I like that leonidas I go to failure but volume is just as good all to failure leads to the same results for building strong muscles regardless what you choose I'm not in to weights

[@kopasamsu01]

currently, I am doing 2-3 day fullbody at the gym and 2-3 day at home workouts which includes bodyweights and cardio. Although it is wayy too early to make a judgement, I am seeing some noticeable gains. I think I will need to tweak this program as losing bodyfat is more important to me right now than building muscle. So I will have to introduce cardio and general movement to my everyday sedentary life. Another thing I want to introduce is Rings, but I cant do it at my current apartment. Cant afford a cage or the ceiling to be drilled. So for now, I plan to stick to it for the rest of the year, make adequate changes wherever necessary. Hoping to lose 3-4 kgs and 1-2% of bodyfat by december.

[@johnnysilverhand1830]

When's that calisthenics novice program coming out Alex?