Calisthenics Forces Aesthetics

[@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

[@ThiccMaiki]

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

[@AlexLeonidas]

Plus the natural high effort!

[@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.

[@elijahcleary7710]

I love doing push ups slow and controlled

[@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

[@atahernandez2520]

​@@andrjsjan4231u don't know me son

[@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.

[@TOKYEO]

You're progressively overloading the editing 🔥🔥🔥

[@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 💯🙋🏻‍♂️

[@thetowndrunk988]

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

[@AlexLeonidas]

Thanks a lot dude!

[@az9324]

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

[@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

[@IvanDraco01]

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

[@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!

[@theBenStrothmann]

You and NH have been motivating the hell out of me these last few months, really rekindled my love for working out. Not that I ever stopped, but I was starting to get bogged down, almost felt like it was a chore. Now, I hate every day I miss a workout, and my gains have been pretty significant despite me working out for years. Appreciate the crap out of the noble natty community!

[@iangraham-white5717]

jacked CIA agent

[@AlexLeonidas]

Love this

[@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.

[@ItsNicolau]

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

[@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.

[@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

[@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.

[@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

[@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.

[@hoorpari3688]

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

[@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

[@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

[@MT-hy6pr]

Calisthenics is the foundation. These movements should be in everyone's regime.

[@nazeemfonemgaddafi]

I see what you did with the ending 👌🏾

[@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

[@aaronwylie6928]

Lifting with proper form and intensity forces aesthetics too

[@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.

[@dg9158]

Alex I’ve been following you since I started my fitness journey like 6 years ago, your progress is unmatched! I need to get back on track!

[@mushroommunky427]

Great short Alex

[@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 ✔️

[@leonsubbotsky6087]

You yapped but you also killed it.

[@user-xk4cq6pt9f]

Weighted pull ups and dips is a must for everyone!

[@Uwyrlsjsval7291y3ip]

Thank you a lot for all that you do Leonidas!

[@AlexLeonidas]

Thank you Sir Bearclaw!

[@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 💪

[@Hub71995]

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

[@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. 🔥

[@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.

[@PauIdenino]

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

[@AlexLeonidas]

My man I appreciate that

[@Juneof1944]

oh snap! loop game has begun!

[@Mathiastrength]

Yea man that Planche hold sure did increase my basics and got me shredded

[@supertrollfaxnoprinter3329]

Bros immune to the shrinking effect of broad daylight

[@THEPODCASTWITHSOUL]

I see you

[@AlexLeonidas]

Good to see you back Sean

[@Stephen-US_AF]

I spent 8 years away from the gym, being fat and lazy, but I always made sure I wouldn’t lose my ability to do pull ups. When I decided to get back in shape I did a consistent calisthenics routine with weighted dips and pull ups being my upper body bread and butter while I cut the fat off. Then one day, seemingly overnight, the weight was gone and I was lean and jacked. I went back to the gym looking better than most people who trained there religiously. When people asked me how I got back into shape I usually tell them “you’re not going to like what I have to say because there is literally no excuses…you can look amazing working out at your house.” Jailhouse Jacked!

[@Kiwi11N]

Would love to see more outdoor training content!

[@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

[@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.

[@firework1929]

Amen

[@shehateme9955]

perfect!

[@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.

[@JasonBrian-w5n]

I started a mission years ago to get to 1000 press ups a day, I started with 3 sets of 30, and everyday, I added 5 more to each set. Eventually the 1000 became just another thing, so after about 3 months of 1000, I started added 100 everyday, I made it to 1900, but then I had some bad news, which annihilated my motivation for about 3 weeks but then I decided no, it's not gonna ruin me, and I settled on 1000 again. I've been doing that ever since, and trust me, it really does help. Most people in the gyms that I've been in, can't come close to what I lift. Not saying I'm super strong but before I started doing the press ups. I could only bench 70-100kg, at a push. Now I'm nailing 150kg, 8-10 reps.

[@villifula6062]

Alphadestiny is back 🙌

[@SXMSXTXN999]

your pull up game is strooong 🤣🤣 ayo but nah fr very very nice form i would love to learn it

[@charlesdavis124]

I love calisthenics!❤

[@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!!!

[@panticnic]

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

[@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!

[@MatthewShoffner]

Transition clean

[@P2541-kz1cu]

it is cool that Alex is both bear mode and shredded here because he has so much muscle.

[@SpartanBlade249]

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

[@georgeg2369]

Alex beast mode 💪🏼💪🏼💪🏼💪🏼❤

[@heeebeeegeeebeee]

Numerous forays into heavy barbell work in my life, but calisthenics basics are home base for me. I’ll be doing them for the rest of my life.

[@Postermaestro]

nice loop set up lol

[@reamartin6458]

Agree 👍

[@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

[@canotajman]

Them forearms bro

[@lotfibouhedjeur]

Daym. Killer look. 🤩

[@Karan_aloneboy]

Correct

[@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

[@Transatlanticism04]

Pull ups, dips, squats

[@edricjordan7093]

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

[@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.

[@YeahTheDuckweed]

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

[@Knightma1r]

Damn bro doing what we've all dreamed of

[@theonethathungers5552]

I like how we talk about mind and body when the legs just don’t do anything

[@user-wv8dj3qg3z]

Beautiful your a legened my boy if i fall off and get back in your always my go to KZbinr

[@johnnycross8584]

well said

[@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

[@oneanamoly]

This is facts! People who only do weights hate alot on calisthenics yet they don't have the gas in the tank to keep up.

[@Arms.Enthusiast]

Alex in the Montreal summer B roll is making me jealous as we live through a hell-frozen-over polar vortex.

[@AlexLeonidas]

Only benefit is that gyms are less crowded now!

[@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

[@leltraco1983]

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

[@AlexLeonidas]

This is the truth!

[@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!

[@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!

[@thegeth4293]

are back squats weighted calisthetics?

[@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.

[@Mic-o4l]

Atarted doing a lot mor calisthenics and lowered the volume a lil. Has made me appreciate fitness more

[@jwkprod9540]

The incentive to stay lean >>>

[@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.

[@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.

[@thevalorantguy8615]

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

[@AlexLeonidas]

Not sure, maybe 13%?

[@chandragupta2605]

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

[@MarianoGrande1]

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

[@fabriziogarreta7400]

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

[@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

[@TheDanimality]

Love that journey for you. Real quick semantic tip though - if you add weight it's no longer calisthenics it's resistance training...

[@jakubgorecki7235]

Calistenics is good for hypertrophy in a short term for newbies. Its impossible to progress in a long term without adding weights. You can obviously add reps, but there is a limit.

[@DenizenXtra]

Budokai 1 ost 🔥

[@NastyTUKoolade]

Qi No Limit 🔥

[@KaseysHomeGym]

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