Calisthenics Forces Aesthetics

Calisthenics = instant aesthetics
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Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#calisthenics #weightedcalisthenics #bodyweight

[@stateofaffairs1846]

Been watching 5 years Alex, your results speak for themselves. All the best

[@AlexLeonidas]

Thank you OG, Calisthenics has been a huge part of the last 5 years. Cheers to continual gains.

[@limitlessapocalypse2702]

@@AlexLeonidasthoughts on weighted dragon flies and situps?

[@jim9814]

​@@limitlessapocalypse2702sounds like a fantastic progressive overload for the abs after bodyweight gets too easy

[@n9ne0]

I've been considering calisthenics plus deadlifts and some isolations (lateral raises, calf raises, Tib raises etc). How'd that program workout for a novice? (novice cuz my body's totally busted ATM so gotta start with the basics again, carefully this time haha). Saving this video right freakin now!!!

[@howy3333]

Its so hard to get to failure on push ups. Dips/chins I agree but stick legs??

[@thevalorantguy8615]

What body fat are you here? This is ideal for natty

[@AlexLeonidas]

Not sure, maybe 13%?

[@ThiccMaiki]

So much volume and strict movement hypertrophy becomes the natural byproduct of this hard work

[@AlexLeonidas]

Plus the natural high effort!

[@iangraham-white5717]

jacked CIA agent

[@AlexLeonidas]

Love this

[@Easifitness]

calisthenics is just so badass and in the gym you take souls on some David goggins making it look easy but hard asf

[@AlexLeonidas]

Goggins motivated me to hit 500 pullups!

[@sumarnoatika2904]

​@@AlexLeonidasIan barseagle also motivates me to continue to get bigger and stronger through streetlifting/weighted calisthenics💪💪👏

[@andrjsjan4231]

I didn’t get?

[@EwFatppl]

@@sumarnoatika2904ian barseagles program didnt work for me i made better progress when i first started using 3 sets of till failure on one working set

[@David-mk5yq]

I don’t know why but ever since I started doing handstand push-ups, I can’t stop doing them! They are my favorite calisthenics exercise and I love the pump it gives.

[@AlexLeonidas]

Your delts became bowling balls, that's why!

[@liamlewis7923]

Same man! Ive always wondered why there not considered a fundamental movement. I make sure I get em in!

[@Michael-qq2co]

Dude that's one of my final goals I wish to learn the steps to that goal. I personally began weighted pull ups and dips and dead lift along with barbell squats and burpees.

[@thetowndrunk988]

Your pearls of wisdom never end, dude. Couldn’t possibly agree more.

[@AlexLeonidas]

Thanks a lot dude!

[@George-um1ke]

Alex PLEASE, more callisthenics videos. I miss so much the Covid-19 vibe with all the prison high volume workouts. Appreciate the knowledge and motivation. Thanks again 🙏💯

[@AlexLeonidas]

A lot more to come my friend, Calisthenics was my first love for training! Let's goooooo 💯

[@rodneyaulridge4006]

You miss the plandemic vibe? I did my best to ignore that narrative.

[@seyadeodin]

damn, thats some next level editing

[@AlexLeonidas]

Thanks man, starting to get my groove in with these shorts!

[@justinashworth240]

I thought the exact thing. Well done.

[@az9324]

Editing>>>> Content>>>>>>>>

[@leonerd_klondike]

I don't understand why people frequently pit calisthenics against weight training as if they're rivals. Tension is the common ground; whether you achieve it through bodyweight or free weights is a matter of preference. The same results can be attained with both methods. They're not rivals but rather preferences.

[@AlexLeonidas]

Indeed, and smart trainees mix in both

[@leonerd_klondike]

@@AlexLeonidas ✔️

[@Alien-ii2zh]

Can't wait for your calisthenics program. I love doing weighted calisthenics at parks and doing isolation work at home at times when I'm busy in life and don't want to go to a crowded gym after work.

[@George-um1ke]

We need new programs bro 💯🙋🏻‍♂️

[@tkaesthetics]

I can attest to this, ive grown stronger and bigger in 6months in weight training, after doing calisthenics for 2years, i have the strength of a 1year gym goer and i got there in 6months...i think calisthenics strengthened my joins and ligaments where weight training does that at a slower pace

[@TOKYEO]

You're progressively overloading the editing 🔥🔥🔥

[@charliebaker1427]

How bout we focus more on leg movements, upper body shouldnt be the main or only focus when people talk calisthenics

[@naughtiousmaximus7853]

Funny thing is that even bodyweight only can be milked for a while. No one who is 175+ lbs and does 20-25 pull ups with strict eccentric has small back. Same for dips.

[@AlexLeonidas]

You are absolutely correct. I'd say guys went weighted too soon.

[@leltraco1983]

Calisthenics do not fail you, you fail at calisthenics 💪 (to whoever needs to read this)

[@AlexLeonidas]

This is the truth!

[@IvanDraco01]

My god Alex your physique keeps getting better it's incredible

[@DEXIFYIWNL]

Starting to focus on weighted dips for my chest and I’m excited to see it evolve

[@AlexLeonidas]

Ohhhhh it's gonna explode, dips = stretch galore

[@DEXIFYIWNL]

@@AlexLeonidas that’s what we like to hear

[@Caravanseraii]

@@DEXIFYIWNL are dip belts common im thinking of getting a gym membership to do weighted cali but my friend who goes to the gym says he never saw someone using it or maybe the gym doesnt have it

[@Caravanseraii]

so do commercial gyms usually have weight belts?

[@DEXIFYIWNL]

@@Caravanseraii idk I have a home gym but I assume they are not used by most people cause they don’t have the strength for weighted calisthenics

[@villifula6062]

Alphadestiny is back 🙌

[@JasonAizatoZemeckis]

I did high reps from the age of 11 or 12, albeit not super consistent I did hundreds of dips, pullups, and pistol squats, my mindset was that if I replaced by "standard" with something difficult, it would become the new easy, and it worked, I hit pushup numbers on dips and such, at 15 I did the regular basics for hundreds of reps too, Pushups, Inverted Rows, Squats, Pullups, Dips, Pistol Squats, Around the Worlds, Dragon Flags, Ab Rollers, Russian Twists, I got to the point where I could do 1000 squats in a row every day and I would be recovered by the next day, and I looked beastly, like I'd been lifting heavy weights, and my numbers when I went to the gym were like that of an intermediate lifter

[@JonathanCodes-ol1cm]

You can progress to weighted calisthenics and rings as well it’s like calisthenics on steroids

[@AlexLeonidas]

Exactly, there's actually NO LIMIT to the amount of progression. You can do it all with the inclusion of weighted calisthenics + rings.

[@aborigine777]

Rings with bodyweight calisthenics using pull-up bar and earth as my gym for calisthenics.​@@AlexLeonidas

[@aaronb2181]

That's precisely what happened to me. Did calisthenics for a year and a half. Joined the gym 4 months ago and I simply blew up literally everywhere and gained a whopping 2kgs in this period at a similar BF. I'm already pressing 30kg dumbbells (66 pounds) for sets of 8 reps on the incline, and pulling 70kg (154 pounds) on the lat pulldown machine for sets of 8 too. Only my lower body was weak, which I'm obviously bringing up. I'm 18 btw

[@sharky1854]

Sorry to say it bro but 2kg in 4months isn’t impressive. Also you probably have great strength genetics or ego lift

[@KeremC37]

That‘s literally newbie gains.

[@helloyoutube2694]

"Awalys progressing" part made me feel so jelaus and resentfull, i gotta shut down my demoralisation demon, becouse i see that this short of yours is able to potentially make me feel inspired, but only if i would to believe in my ability to progress. Your brachioradialis is damn big btw, looks cool as fuck!

[@aaronwylie6928]

Lifting with proper form and intensity forces aesthetics too

[@bigcheese0942]

Notice how legs weren't mentioned. Crash Bandicoot aesthetics

[@AlexLeonidas]

Lmao I'm stealing that one!!! I always used to say Jonny Bravo aesthetics

[@jfk4311]

all logical and sound.... except "get bigger than gymgoers"? bodybuilding is the pinnacle of sports to get as big as possible (considering lowish bodyfat, sure, powerlifters might be "bigger" in another sense) and although calisthenics is a fine sport, it´s not bodybuilding. i guess you meant the comparison to "most gym goers" as in people who train half assed - in that case i´ll say: you should get even MORE bigger (and maybe stronger, that´s harder to determine) than most gymgoers if you instead put all your work into the gym. the line sounds cool, but we´re not here to compare ourselves to the average, only to ourselves

[@AlexLeonidas]

I'm saying that you will get bigger once you start lifting, maybe I wasn't clear enough because I only had 60 seconds. And yes the second context is in comparison to average gymgoers, you're right that this audience is exceptional though. Much love

[@zwryy7622]

Alex, my man, I just wanted to thank you for the great content you always put out. Just today I got notified I managed to get into med school in one of the most prestigious universities in my country, which's been a dream of mine for ages. I had some rough times this year and what managed to keep me sane and grinding in my studies was the good progress I've been seeing in the gym, which I owe 100% to your content. Thank you from the bottom of my heart.

[@EVIL_G35]

Another definition of manlet🗿

[@HoliGallistur1023]

Looks like a DBZ training

[@Esodum]

Best thing about building my home gym with calisthenics in mind is that i'm being able to buy all the wheights slowly without compromising my program. I wont be adding 10kg to wheighted pullups or dips anytime soon, so i can buy everything one month at a time.

[@Kaushik6570]

It's weird that i get more explosive and more reps with diamond pushups than normal pushups. It helped me tremendously with my shot put competition at school and won it for the first time in my life. Ring dips, diamonds and pike pushups is what i did.

[@peterstankiewicz2474]

There's nothing but the basics in county... and that was the beginning for me push ups and pull ups and sometimes we were lucky enough to get a plastic garbage bag we filled up with water that's it. Our cardio game was out of this world over 300 burpees with a push up in an hour. That was the best thing that ever happened to me was meeting the guys there. Goodluck boys 💪

[@ThaStonedGardner]

I started doing bodyweight stuff a few weeks ago, as a way to hit each muscle group 2x a week without driving all the way to the gym. My first pushup day I did 150 pushups; sets of 30, 15, and 10. I got them all done between 5 and ten minutes I'm guessing. OMG my rib cage was soooooo sore for a few days. The next week, barely felt anything afterwards. This last week I busted all 150 out quick, with the first third being slow defecit pushups using pushup handles. Def making good progress. It's weird, I can do plate loaded lat pulldowns at 360# for sets of ten and 410# for sets of five, but could barely manage one set of three pullups. (207# bw.) Three weeks later of working on small sets and negatives, I'm up to four sets of four full ROM pullups. Not bad for an old dude with a lil chubb on him, at least that's what I'm telling myself haha. Have not found an easily accessible spot to do sturdy dips yet. I might just need to incorporate those at the gym. Love your stuff bro!

[@ThomasPappas-r3v]

Alex I have to hand it to you you continue to make impressive progress year to year and I know you've been strong for several years now meaning significantly strong but, your strength gains slow down substantially after 10 years of training or less physique goals are you healing 15 you can spend time on and get more radical results when you have more experience because you become more disappointed and know exactly what to do to tweak the way you look. I've noticed that simply doing things consistently with discipline and I'm not talking about simply going to the gym and eating your mattress but I'm talking about being very consistent with your caloric intake experimenting with different volume with different exercises with different techniques but doing it long enough to see whether or not it's something that jives with your physiology and anthropometry. I spent almost three decades lifting and very heavy and barbell movements and in the past 4 years I switched my upper body strength movements to weighted deficit push-ups weighted Decline and incline push-ups, with dips and weighted Pull-Ups. I still use free weights or machines for certain exercises. The sad reality is you're not going to be able to mimic squatting and hip hinge movements with calisthenics somebody can do it's not going to make them that strong in terms of what they can do with both legs on a stable surface. It's why a guy who does barbell squats good mornings Romanian deadlifts etcetera is always going to have a much stronger body from the nipples down than anyone who doesn't train legs with anything but calisthenics. On the other hand you can gain all the strength of a guy who uses barbells and dumbbells for a double body if you do weighted push-ups, pull up and dips. Now I do not to repetitions of body weight improvements as I spent lots of time during gymnastics in my youth and wrestling as my main competitive sports doing lots of high rep calisthenics and you are right, when I started lifting weights I got stronger much faster than most of the other people who started around the same time. But now I returned to calisthenics but I treat them with the same desire for maximizing Force production as I had when I was focusing on heavy Rows and heavy presses. I know people talk about anything for 5 to 30 reps being good for I purchase but I can tell you one thing and that is the stronger I am in the 5:00 to 15 wrap range the more size I'm going to gain and I'm not going to be able to use any significant weight for repeated sets of 30 maps. When I do lots of reps with any type of resistance that is challenging it just ends up burning out a resulting in injury because I would rather do lots of steps of five reps and then do five sets of 30re

[@CAPNBACK]

Loop was too good I watched the video 3 times 😂😂😂 great video btw. As a calisthenics athlete myself I can confirm that mixed with some weight training, it gave me the best look I could possibly obtain.

[@AlexLeonidas]

Haha awesome!! And of course, the look of a calisthenics athlete is always impressive

[@limitlessapocalypse2702]

Trust me, by 2025 we’ll see people like Sam Sulek doing Calisthenics.

[@AlexLeonidas]

I would honestly be happy to see it. The bigger the reach for Calisthenics, the better!

[@jc.eh.123]

I can vouch for the 2 plate statement on the bench, i worked on my dips to the 10-13 range and was able bench 225.

[@supertrollfaxnoprinter3329]

Bros immune to the shrinking effect of broad daylight

[@ujjwal_kushwaha]

Jacked as fuck

[@nickp8834]

i love weighted calisthenics. i only do 3 exercises. weighted paused pullups, weighted paused dips, weighted paused pistol squats keeps me pretty lean all year round even tho i eat like shit, do low reps and never do cardio lmfao. i swear weighted calisthenics must be some cheat code

[@KeremC37]

I‘m stuck at doing like 10 reps for pull ups idk how to increase it? i‘m already on a bulk.

[@panticnic]

I really love Calisthenics because it's simple but effective.

[@SpartanBlade249]

What would a good calisthenics split look like? Push pull legs? Or full body?

[@sohrabazadeh7358]

Yeah but zero upper chest, so not really. Also, you can’t build big side delts

[@zwryy7622]

Decline push-ups, RTO movements on rings, pike push-ups. There, you're welcome.

[@AlexLeonidas]

What my man @zwryy7622 just said

[@danielbernal8948]

Okay cool, but then I listened to the actual words you were saying

[@edricjordan7093]

How often can you perform this circuit? Is it ok to do pushups, pullups, dips, etc, daily?

[@Hub71995]

“…Getting your cardio game up at the same time😎”

[@Raging_wolverine4233]

Looking full man the vegan diet definitely builds muscle

[@danielsaunders4058]

Well said, I started doing body weight exercises in lockdown when I was 16, for 2 years I built up a very strong base. Started proper gym at 18, now I’m 20 and benching 315lb while lean

[@cachorrobanhista]

Hey Alex, do you have any tips to achieve the muscle up? i'm currently able to do 8 chest to bar pull ups but i'm struggling to do muscle ups with band assistance.

[@hoorpari3688]

One of the best source of raw and quality info on fitness on KZbin. Been watching Alex for more than 8 years now

[@ItsNicolau]

Your shorts are amazing Alex, keep up the great work!

[@thegeth4293]

are back squats weighted calisthetics?

[@Anon1gh3]

You won't get that much progression without adding weight to your pullups and dips. Also leg raises/side leg raises (lower abs and obliques), crunches (upper abs) suitcase carries (serratus anterior, trapezius) and dumbbell split squats (knees, hamstrings, quads), as well as sprinting will be a good base. Weights are still good for fixing muscle imbalances and isolation work. The cable machine in particular for arm pushdowns and face pulls. Barbell is good for behind the neck press (rear delts) and weighted hip thrust (glutes). Lat raises for mid delts and bench press for chest and front delts.

[@Han-nk3io]

BTN Press is not a rear delts exercise.

[@Anon1gh3]

@@Han-nk3io Good shout. It does train it but a face pull would be the ideal.

[@nygeek6471]

Do you do direct forearm work? Your forearms are very impressive

[@AlexLeonidas]

I credit most of my forearm gains to strapless pullups. I also have good genetics here. These days, I do not isolate them.

[@nygeek6471]

@@AlexLeonidas incredible that you built forearms like that without direct work. Nice!

[@mariushager9983]

Alex i think its time for another side delt video because they look huge rn. Holy shit

[@AlexLeonidas]

Thanks man. Two exercises. Behind the neck press and expander pullaparts.

[@canotajman]

Them forearms bro

[@dallysinghson5569]

Doubtful it does a great deal for your cardio mate...

[@AlexLeonidas]

When you giant set everything, trust it whoops your ass into shape

[@Juneof1944]

oh snap! loop game has begun!

[@skoochoo5851]

I was too heavy to easily start calisthenics, so I did a body recomp while weight training for 6 months. The switch to calisthenics was super easy, and I was immediately doing 10 pullups and 30 pushups

[@cooparchive7857]

In my experience binge overweight will be way easier on pull ups but other movements unfortunately not lol.

[@leonsubbotsky6087]

You yapped but you also killed it.

[@nafisxfit]

Would you recommend your "Chest & Biceps" and "Back & Triceps" for an early intermediate lifter who wants to avoid having that torso dominant problem?

[@AlexLeonidas]

That wouldn't be a bad idea! Muscle priority can work for the biceps and triceps at the same time. I may even try this at some point.

[@nafisxfit]

Yeah, it doesnt seem to effect your Pushing/Pulling compound movements. So getting stronger at Bench presses, OHP, weighted chins, barbell rows, dips is still doable while prioritizing the arms

[@THEPODCASTWITHSOUL]

I see you

[@AlexLeonidas]

Good to see you back Sean

[@nazeemfonemgaddafi]

I see what you did with the ending 👌🏾

[@ahmedalnaimi8211]

Bro is getting massiver by the day😅❤

[@stiffeification]

an stick figure legs :)

[@RaphaelWienigk]

What I should do for Upper lats?

[@charlesdavis124]

I love calisthenics!❤

[@YeahTheDuckweed]

it's all fun and games until it's leg day

[@Laseander]

Alex, when you mention strength standards on isolations for arm size, are those assuming pre-exhaustion? Or would they work for starting a workout? Thanks, and keep up the great content.

[@AlexLeonidas]

Assuming pre-exhaustion, yes. So I would hit 60lb db extensions each hand at the very end of my workout, after pushdowns to top it off.

[@hard.coreeverywhere]

So much bullshit

[@josephnicolas1983]

Omg..ur good looking now at hot

[@mrz.3]

That’s why WHAAAAAAT????

[@morissoper8429]

What ring set is that?

[@Postermaestro]

nice loop set up lol

[@reamartin6458]

Agree 👍

[@jimirsayssponsor5844]

Does this dude still think we think he’s natty?

[@AlexLeonidas]

If you don't think I'm natty, then you're black pilled to the max.

[@farfromnorth]

Very inspiring channel! 💯 I started calisthenics in November last year after doing the 100 push-ups a day for 30 days challenge. I’ve been hooked ever since and it has changed my life and I can keep this going my whole life unlike heavy weight training. Highly recommend sticking at the basic movements and just do more reps. It’s also better for your joints too. Here’s my current workout plan that I’ve tried a few but I think this is my final. Well for now 😂 Upper Pull-ups Push-ups Dips Shoulder press Hanging leg raises Lower Squats Romanian deadlift Split squat or pistol squats Calves raises Hanging leg raises I do upper and lower body splits as full body was getting harder as my reps went up. I do this like 4 times a week along with running once or twice a week. But take longer rests if my body needs it. My reps go between 50, 100 or 200. Lower reps for pull-ups than push-ups. Higher reps for legs unless I decide to use heavier weights I do 50 reps. I usually do 5 reps x10 sets for pull-ups and 10 reps x10 or x20 sets for push-ups and shoulder press and legs. This is such a great way to build muscle and lose weight and feel super energetic. Definitely worth trying this for 1 or 2 months if you are looking to get in great shape with little equipment, you can do this at a park with a resistance band and a tree or at a gym with dumbbells and pull-up bar. 🔥

[@shehateme9955]

perfect!

[@Karan_aloneboy]

Correct

[@pursuingtruth13]

W

[@TrainingEverydayUntilIDie]

That's the key, just hammer the basics! I'll eventually join the gym to do loaded squat and hinge movement patterns, but pulling and pushing? Calsithenics got you pretty much covered unless you are really advanced!

[@fallenpastabean804]

I would go as far as saying that there will never be a BODYWEIGHT pushup or pullup variation that you won't benefit from, be it for additional hypertrophy, strength, explosiveness, or endurance REGARDLESS of how big, strong, explosive, or how well your endurance already is. Bodyweight calisthenics has you set up FOR LIFE. Now think about the results you would get by adding weights to them every now and then!

[@mushroommunky427]

Great short Alex

[@PauIdenino]

The champ's breakdowns are the cream of the crop 👑

[@AlexLeonidas]

My man I appreciate that

[@hugosantos2905]

How many times a week should I do this type of training (High volume of pull ups dips and push ups) as to avoid overtraining? Thank you

[@jippmaster1436]

Looking huge dude, speaking of calisthenics, is rope climbing worth it for meaty grippers and wide lats or would i be better off doing pull ups? Currently doing both

[@KaseysHomeGym]

Alex, do you ever plan on doing another bodybuilding competition one day?

[@fabriziogarreta7400]

How would you program calisthetics for novices. Should I do a movement a day 10x10 or is greasing the groove better?

[@Outagetme23]

Do you shave your chest?

[@AlexLeonidas]

When I am lean, yes.

[@DenizenXtra]

Budokai 1 ost 🔥

[@NastyTUKoolade]

Qi No Limit 🔥

[@mgtowphilippines8164]

Can u do a video regarding WIM HOF breathing if u still do them

[@parkerwilliamson1205]

Did he loop you back to the beginning all smooth like that though? Just proof that short humans are superior

[@chandragupta2605]

what do you think about reverse grip triceps work for elbow health and hipertrophy?

[@firework1929]

Amen

[@752shashank]

can u drop a 4 days hybrid calisthenics program for home gym setup??

[@MarianoGrande1]

Cool loop back to the beginning. Did you learn that from Paris?