Calisthenics: How Much Training Volume For Hypertrophy (Reason #2 People Stop Gaining Muscle E03)

[@BodyweightMuscle]

Hey everyone, I nowadays focus on helping busy dads so if that's a category you fall into make sure you *join our Free Busy-dad Nutrition & Calisthenics course* → bit.ly/dadbod-course and send me a personal msg if you need any help! Summary of today's video: [Tip #1]: Track your training volume on a weekly basis [Tip #2:] Divide your training volume according to the following training volume - Upper body pull - Upper body push - Lower body - Core work [Tip #3]: Depending on how long you’ve been training for consistently, try the following Weekly Training Volume - Beginner (first 1-2 weeks): 8-10 sets per - Intermediate (training consistently 6-8 weeks): 12-14 sets - Advanced (training consistently 20+ weeks): 16-18+ sets [Tip #4]: How to Spread your Weekly Training-volume - Beginners: 2-3 workouts - Intermediates: 3-4 workouts - Advanced: 4-6 workouts Recommended Gymnastic-rings ◎◎ www.bodyweightmuscle.com/recommended-gymnastic-rings/ P.S. Interested in a free 15’ Consultation Call? After taking a break from online coaching the last year, I’ve decided to get back at it and offer you a free 15’ consultation call with me! During this call, I’ll give you actionable tips and solutions, I’ll stir you towards the right videos and reading materials and finally, if you feel you need some more in depth guidance, we can also see if we’re a good match to work on a more personal and regular basis. If you’re interested, simply send me an email and I’ll hook you up with a link to book your call! www.bodyweightmuscle.com/contact/

[@joshuabush2569]

I love that lone pull up bar

[@sharr3766]

glad you posted this video, i was just wondering about that very question a couple days ago, especially since I bought jump rope and rings because of you.. need to modify everything in my workout.. and your videos help me in that regard !

[@BodyweightMuscle]

Hey Chad, glad to hear this video came in time for you. Rings and jump rope are two of the top investments you can make when it comes to bodyweight training, I hope you enjoy them!

[@sharr3766]

@@BodyweightMuscle Yeah ! I like this idea of having little to no equipment but a lot of possibilities nontheless.. your videos are both very inspirationnal and intuitive for me, been training for 2 years regularly, now is the time to really step up the game with some rings and rope ! Cheers

[@davelane4055]

Beautiful scenery

[@JuanPablo-bx2ok]

Great channel, full of useful tips! Regards from Spain

[@Guts_Brando]

That place looks amazing

[@BodyweightMuscle]

Northern Greece, Kastoria - my hometown!

[@michaelsmelt5218]

Adding weights is just better for strength & hypertrophy. Keep things in the 5-12 rep range, maybe 20 for isolations (Not that great for bodyweight stuff). Theres a reason the gym exists

[@BodyweightMuscle]

Depends what's your goal, my goal is not to need a gym, I prefer training outdoors or from the comfort of my home. A lot more sustainable and efficient

[@marcelloantoniodreier4795]

Guys & Girls I highly recommend you check-out his books! So worth the money!!! 🤩🤩🤩 I love to come back and re-read some parts, especially my first book Homemade Muscle...love the Beastly 6 Movements! So motivating! 🐉🔥🔥🔥 Anyway Thanks for the video & reminder Anthony! I wish you a great start into this easter weekend and enjoy it with your Family & dear ones! 🐰🥚🙏😊

[@davidyang6074]

Great video!

[@GiaGia875]

Wow I love Lakes, where is this one? Sorry for the OT 😀 Great guidelines btw!

[@BodyweightMuscle]

Kastoria, Northern Greece!

[@GiaGia875]

@@BodyweightMuscle thanks a lot, amazing place!

[@oskarsplikss1403]

Hello.How about setting rep goal to each workot per movment not sets ?exempal.not 3.sets by 12-15 but pull ups 20.reps pike push ups 30.reps lunge 50.reps each leg.face pulls 20.reps.?

[@filipedecastro4718]

WHat amazing place man, where is it?

[@chadholladay6228]

Hold on! So Upper Body Push for instance, I have been doing modified hand stand push ups, push ups, and dips. For the ENTIRE WEEK I'm supposed to do 16-18 sets (been following you for years)? So I had been doing 3 sets each, 3x a week, that's 27 sets total. That's way too much according to this video... right? You're saying I'll get stronger/better hypertrophy with less sets? I should only be doing 6 sets a day on a 3x a week schedule and only 4-5 sets on a 4x per week schedule? This added to keeping my rep range in the 5-12 range depending on the exercise (and how well I've got my mind to muscle connection going), I just don't see how I'll make progress. Seems like that's just way too little work...

[@davidyang6074]

The three exercise you mentioned work somewhat different muscles, so I think you're good. I think there's some overlap between pushups and dips though, I have pretty much replaced pushups with dips

[@chadholladay6228]

@@davidyang6074 right, but he's grouping them all into "Upper Body Push" exercises as I understand.

[@stephenbaggott2815]

Hi Chad, get his book Bodyweight Muscle. I think that program is really effective, it’s simply laid out and hard to fault. It starts off with a couple of weeks of full body workouts and a few months in are some really challenging circuit/supersets. Pair the program and a healthy diet and the results will come.

[@chadholladay6228]

@@stephenbaggott2815 I have that book, it’s phenomenal. I use that as the basis of my workouts.

[@BodyweightMuscle]

@@chadholladay6228 Hey Chad! As I said these numbers are not set in stone but a starting point for anyone during his first year of calisthenics. Plus I also say that you want to focus on 18 sets or more. So more is also ok of course. That being said, here’s what I recommend. If this volume works for you, stick to it. Some people do well with high volume. If you believe you need a change, try one of the following options. a) Go for two sets per workout for your pushing exercises but go till failure during the second set. or b) Split your training volume in to four workouts per week. On workout 1 and 3 focus on push ups and dips (3 sets per exercise), and on workout 2 and 4 focus on handstand push ups (three sets). But work closer to failure. Give it a try for three weeks and shoot me an email or leave a comment on my latest video to let me know how it went 💪

[@avevrian1685]

How about the reps? For all the levels and workout?

[@BodyweightMuscle]

Hi AR, you can check this video for my opinion on rep ranges (or read below): kzbin.info/www/bejne/p2WwZaiYn5ummq8 Aim for a number of reps you can get consistently across sets, leading you to technical failure (failure with clean form) during your last set. As long as you’re working close to failure, your sets will always elicit hypertrophy, either you’re working as low as five reps or as high as forty! MY RECOMMENDATION (Why stick to a 5-20 range) For most of the year, my advice is to use a progression of the exercise that brings you to technical failure during your last set, allowing ideally anywhere from 5-20 reps. Going higher than that: a) makes your workout too long and b) makes it easier to mess up form, which can lead to chronic injuries in the long run

[@avevrian1685]

@@BodyweightMuscle I see your point, thank you for the advice, hopefully your advices and tips could make us getting our goals, cheers 🙌

[@baz9653]

Are you still doing circuit training or have you gone back to your roots of straight sets ?

[@deavsone1738]

So if let's say I do push day 2x a week and each training is like ordinary push up, dips and pike pushups and I do each 3x I'm good? It comes out to 18 sets per week. Also is 3 min rest between each set too much? I pretty much train to failure each set

[@medishere-wv5ij]

is it working for you ,,?

[@darthvader0510]

i guess im a beginner near intermediate, kinda. I have been doing upper body push with pushup 5 sets, dips 5 sets, and this is 2 times a week. That means I have already been doing 20 sets per week already. Should I decrease the sets and increase the reps? For each set, at the moment, they are around 7 ~ 10 reps. If I do more reps, I can't do more set later. And with the current routine, I can't even add another set or exercise.

[@BodyweightMuscle]

Yes, you can try going for higher rep and less sets for a while and see how it goes! Let me know if you see improvement!

[@heroevulgar]

@@BodyweightMuscle Bro I've been doing 10 sets A DAY for pushing, 10 for pulling and 10 sets for legs, EVERY DAY lol