EASIEST and QUICKEST way to start calisthenics

[@playgroundinvader]

Hi everyone! I made another video with an workout plan just now! Feel free to check it out, may answer some questions there

[@Concerned_Robot]

how do you strengthen your back and hamstrings doing calisthenics only?

[@playgroundinvader]

@@Concerned_Robotback pull ups hamstrings nordic curls

[@Concerned_Robot]

@@playgroundinvader but what about your lower back? The only exercise i know of for the lower back is deadlifts, but that's an example of weight lifting.

[@playgroundinvader]

@@Concerned_Robot reverse hypers and planche progressions 😂

[@Concerned_Robot]

@@playgroundinvader How do you do a reverse hyperextension without a bench or table?

[@fahimrasheed7976]

I really do feel the "when 20 pushups became 5", but I'm glad to hear that it gets better! I promise to keep trying my best! >:)

[@ho_rth]

My 50 pushups turned into 0 after not working out at all for a whole year

[@amumuimo8530]

hows this promise going?

[@fahimrasheed7976]

@@amumuimo8530 I am still trying.

[@fahimrasheed7976]

Fun fact, I have this vidoe pinned onto my chrome tab.

[@fahimrasheed7976]

I have still been doing my best, but haven't been consistent enough. A lot of things have happened in my personal life, which I guess led to me not staying on track. I will update my comment and keep my promise, to keep trying my best! :) @@amumuimo8530

[@coloxrme]

"I really dislike the way I look, why don't I just change it". A lot of people seem to have forgotten (or do not want to acknowledge) this in their lives, and that they can change how their body looks instead of giving up on changing how it looks for the better. Thank you for sharing your journey! I just started mine 2 days ago.

[@DarkChief2]

Honestly, imma tell you the way i see it (since im the type of people you're talking about)- It's just wayyy to confusing. the amount of videos and info is way too much and you never know if you hurt yourself in the process because of bad posture or if you're doing it right since every video tells you that they are right and the others are wrong. So it becomes a whirlwind of "I guess i will just have to deal with the fact i'll stay like that" 🥲

[@streetlove11]

@@DarkChief2 Im just reading excuses ngl. Just look up how to do proper pushups/situps/squats and then do them

[@slicelol1463]

@@streetlove11I was about to say this too before I saw your comment

[@tenzinkai]

how's it going?

[@noimsquidward7327]

Pretty much how I started. The key is to never let go of that motivation.

[@tristanpaulnguyen]

**Week 1-4: Foundational Strength and Form** Workout Frequency: Full body every other day, ensuring 1-2 days of rest between workouts. Day 1: Push and Pull Basics - Push-Ups: 3 sets of 8 reps (focus on perfect form and protraction) - Pull-Up Progressions: --- Set 1: Max pull-ups followed by jumping pull-ups to reach 8 reps total --- Set 2: 8 jumping pull-ups with slow negatives --- Set 3: 8 jumping pull-ups, followed by bodyweight rows with a resistance band until failure (drop set) Day 2: Rest Day 3: Push and Pull Basics - Push-Ups: 3 sets of 8 reps (same as Day 1) - Pull-Up Progressions: (same as Day 1) Day 4: Rest Day 5: Push and Pull Basics - Push-Ups: 3 sets of 8 reps (same as Day 1) - Pull-Up Progressions: (same as Day 1) Day 6-7: Rest **Week 5-8: Progressions and Additional Exercises** Workout Frequency: Full body every other day, as above. Day 1: Push and Pull with Additional Exercises - Push-Ups: 3 sets of 8 reps (progress to pseudo planche push-ups when ready) - Pull-Up Progressions: (same as Weeks 1-4) - Handstand Progressions: Pike holds or wall walks, 3 sets of 30 seconds Day 2: Rest Day 3: Push and Pull with Additional Exercises - Push-Ups: 3 sets of 8 reps (same as Day 1) - Pull-Up Progressions: (same as Day 1) - Handstand Progressions: (same as Day 1) Day 4: Rest Day 5: Push and Pull with Additional Exercises - Push-Ups: 3 sets of 8 reps (same as Day 1) - Pull-Up Progressions: (same as Day 1) - Handstand Progressions: (same as Day 1) Day 6-7: Rest **Week 9-12: Advanced Progressions and Splits** Workout Frequency: Split workouts into push and pull days, alternating. Day 1: Push Day - Pseudo Planche Push-Ups: 3 sets of 8 reps - Handstand Progressions: Pike holds or wall walks, 3 sets of 30 seconds - Pike Push-Ups: 3 sets of 8 reps Day 2: Rest Day 3: Pull Day - Pull-Up Progressions: --- Set 1: Max pull-ups followed by jumping pull-ups to reach 8 reps total --- Set 2: 8 jumping pull-ups with slow negatives --- Set 3: 8 jumping pull-ups, followed by bodyweight rows with a resistance band until failure (drop set) - Australian Pull-Ups: 3 sets to failure Day 4: Rest Day 5: Push Day - Pseudo Planche Push-Ups: 3 sets of 8 reps - Handstand Progressions: Pike holds or wall walks, 3 sets of 30 seconds - Pike Push-Ups: 3 sets of 8 reps Day 6: Rest Day 7: Pull Day - Pull-Up Progressions: (same as Day 3) - Australian Pull-Ups: 3 sets to failure Day 8: Rest Key Points: - Form Over Reps: Focus on perfect form in all exercises. Record yourself to ensure proper form. - Progress When Ready: Only move to the next progression when you can perform 8 perfect reps of the current progression. - Rest and Recovery: Ensure adequate rest between workouts to avoid overtraining and promote muscle growth. Nutritional Tips: - Protein Intake: Ensure a high protein intake to support muscle growth and recovery. - Caloric Balance: Maintain a caloric intake that supports your activity level, aiming to stay relatively lean for better calisthenic performance.

[@Let_it_be807]

Thnx u very much... I am reallly really grateful for this..

[@Ashish-Rai99]

what to do if i can only do 3-4 perfect form pushups will i able to do plesae reply if not i wiil lern semthing els

[@JooliganTheSnooligan]

@@Ashish-Rai99just keep doing 3-4 pushups until you can move to 5-6 and 7-8 ect…

[@Ashish-Rai99]

@@JooliganTheSnooligan thnx by the way i made drastic progress you wont believe i can do 17 to 18 perfect pushups and propr 10 to 11 pullups

[@Nyanonymousify]

Not going to lie I really felt your pain when you said you suffered from really bad social anxiety after covid. I am in a similar position too and am trying my best to overcome it. Hopefully by learning how to do callisthenics I can slowly get over it.

[@playgroundinvader]

Working out is habit building, consistency, delayed gratificTion and hard work. These help you build character as a person. As for social anxiety, its good to see a professional. It really doesn’t take much time to get rid of it!

[@barb0za0]

im now realizing the same happened to me… covid really messed with every single part of our lives

[@Uninterested69420]

Covid really messed me up

[@Mog-Ops]

Fr

[@roeen.]

I've been there. The best advice I would have is to get out of your comfort zone. Next time you're talking with someone, and you want to say something but for some reason are too scared to, literally just say it, as hard as it may be. And then slowly start building up. Do that more often until you are comfortable in conversations. Hope this helps

[@fabiansaerve]

as a skinny dude with the exact same starting conditions this video feels sooo motivating. Probably more motivating than watching the beast Chris Heria :D. Subscribed and waiting for more videos! Cheers

[@thewyit4222]

4 mouths man how’s ur journey?

[@fabiansaerve]

@@thewyit4222 Terrible. I could see my body starting to change but then covid hit me and I couldn’t move my body for a month at all. Lost nearly all my progress.

[@thewyit4222]

@@fabiansaerve well hey man get back to it I have faith!

[@Luoze]

@@fabiansaerve You got covid in 2024?

[@zeitgeistt]

u so honest with urself and us that motivates me even more

[@FauxReal.]

I stopped working daily out because of school getting in the way to much, recently however I wanted to get back in much better shap, this was the motivation for me. Your a good man 👍

[@AlphaLimaTango]

🎯 Key Takeaways for quick navigation: 00:28 🏋️‍♂️ *Focus on calisthenics for an efficient and quick way to start, emphasizing progressions for strength building.* 01:51 🤔 *Use progressions and perfect form; prioritize quality over quantity in exercises.* 02:46 ⏱️ *Keep workouts short (around 30 minutes) and focused, incorporating push-ups and pull-up progressions.* 04:23 🔄 *Adjust difficulty in pull-ups with jumping pull-ups and resistance bands; specificity in the beginning is key.* 05:34 💪 *Emphasize strong protraction in push-ups for shoulder engagement and scapula development; record and focus on form.* 06:56 ⚖️ *Quick progression may lack endurance; shift focus from hypertrophy to skill work when certain strength milestones are achieved.* 07:47 🔄 *Modify workout frequency and content based on skill readiness; transition from full body to split workouts as proficiency increases.* Made with HARPA AI

[@imouttagum]

what is meant by strong protraction in push-ups? should i bring my shoulder blades close to each other during the whole exercise?

[@playgroundinvader]

@@imouttagum spread the shoulderblades so the shoulders go forward and keep them there :), i made a push up video with the protraction explained in more detail

[@goldensamurai2841]

if u wanna get the key takeaways of the vid, go read a transcript. if u think a 9 min video is gonna be able to be well summarized in a paragraph ur dead wrong

[@littlestbroccoli]

Harpa AI, ew

[@goldensamurai2841]

ikr like ppl would rather eat ai slop than listen to an 8 min video

[@K-guy]

I just discovered this channel, and you have reignited me to pick up calisthenics again. Didn't make any progress after a while, and ultimately gave up. But strangely enough, I feel like i'll be able to do it this time with your guidance. Awesome video and amazing explanation, let's start this journey!

[@playgroundinvader]

Rooting for u 🙏

[@helsinkiandrew0]

Hows it going for you now?

[@imperij8011]

Wow, your progress is amazing. Just to clarify some points. This is how I understood your training regimen. Once you turned your workouts into Split and Push, your Push workouts started to look like this: 1) calisthenics push-ups 8-10 repetitions 2) calisthenics push-up 8-10 repetitions (if you don’t have the strength, then do a light progression) 3) calisthenics push-ups 8-10 reps (without break) + Decline push-ups 8-10 reps + (without break) regular push-ups 8-10 reps + (without break) incline push-ups 8-10 reps 4) spike pushups 8-10 reps 5) spike pushups 8-10 reps (if you don’t have the strength, then do a light progression) 6) spike pushups 8-10 reps + 3 drop sets End Am I close to the truth?

[@playgroundinvader]

Yep, just start with pike push up then calisthenics push up cause usually overhead strength is harder

[@lipe3522]

So it's 3x8 push ups (third's a dropset) and 3x8 pike push ups, right? Do you know what the pull is like and if he does push + pull 3 days a week?

[@stoppls1709]

just want to add for those who don't know already, don't stop at 8 if you can do more, go to failure on each set or atleast close to it

[@playgroundinvader]

@@stoppls1709 yes thats right. Aim to be 1 rep to failure at 8th, but don’t stop if you still have more in the tank!

[@chokribraham6752]

Are there multiple sets involved or just 1 big set of these exercises?

[@itsasticker8768]

No bs straight to the point, i love u bro❤️

[@ragetobe]

I started this journey as an older guy but the hardest thing has been realising that taller people will find this exponentially harder. Being between 5’5" and 5’10" you will find this a lot easier but the minute you find yourself around 6’ and above it’s just another level to this challenge.😂

[@playgroundinvader]

True for sure!

[@Udayveer_Singh]

I'm 5'11", and it's insanely hard for me, especially the pull-ups. But, I'm not giving up💪

[@fdjdkebkfififkebfb]

@@Udayveer_Singhi’m 6 foot 5 and i don’t struggle with pullups except being close to the ground, just practice them

[@spacy4244]

6’1” 235lbs seriously i can only do 19 daimond pushups and my arms just turn into overcooked broccoli

[@lightskinanticsjiggin8129]

@@fdjdkebkfififkebfb💯

[@momoisstrange]

Dude you look insane! In just that short amount of time, you’ve convinced me I should stick to it. I started in the past, but gave up due to laziness, even though if I kept going, I would be way better off. Thank you, and good luck yourself!

[@playgroundinvader]

Good luck to you too!

[@flyingknee23]

fitness is a lifetime thing

[@exohache6302]

Are you still going with it

[@railpressureflip]

What an absolute machine, my guy! Thank you for this, crazy informative!

[@daremon9329]

4 months is crazy

[@endikavi]

🧪💉

[@monster23cm28]

@@endikaviur kidding right

[@psyhense]

@@monster23cm28 Look up some control studies and see what the average is. It's not impossible that's for sure. It's just that for some reason in an actual controlled environment these transformations rarely happen. But seem to pop up all over the place on youtube.

[@awesomebearaudiobooks]

From about 15 to about 18, I used to do arm wrestling. And while it did improve my physique quite I bit, I was usually losing to the opponents of the similar weight (and for some reason I wasn't able to lose weight, despite being relatively chubby), and also I saw that such a sport leads to unequal development of muscle physique (for example, huge biceps and big triceps but a small chest) and increases the probability of getting physical traumas. So I quit going to the gym altogether (mostly to save up money, but also I didn't really see the point of doing it), and for the last few years was just haphazardly doing basic pull-ups, push-ups and ab exercises from time to time, but I was doing too few reps and did it too few times a week. But a few months ago, at the age of 26, I started doing calisthenics. No competition, no comparing myself to others, jsut doing basic pull-ups, push-ups and squats, but on a more systematic base, and in just about four last months, I increased my push-up, pull-up and squat quantity several times, gained about 6 kg of weight, but despite that, didn't start looking more chubby but on the contrary, started looking lean and chiseled. So yeah, calisthenics is the way to go, I just love it, I wish I discovered it a few years ago.

[@playgroundinvader]

This is reaaally inspiring man! Love seeing this!

[@k.5425]

How was your food intake like when you started the calisthenics?

[@thedandylion1696]

i love calisthenics because they remind me of what my body can do beyond just what I look like. Also very fun!

[@littlestbroccoli]

Thank you for the tip about the scapular connections. I'm strengthening the shoulder tendons right now because years of bad posture has led to very loose scapulae. Stretching the pecs and collarbones before strength exercises really helped me get fuller movements with better form

[@mohamedelamrani6378]

You and I have the same body. I am around 55kgs for 171cms. when I was 19 I did some weightlifting, grew big but from 21 to 28 I lost everything due to smoking and very bad sleeping/eating habits. Last year was the first time I started working out again, with calisthenics only. The results were quick due to muscle memory but my main problem is my arms. They look exactly like yours, short arms with weak biceps (my triceps are strong even tho i don't train them). My back doesn't lose any muscle, meanwhile the arms and shoulders feel empty if I don't train for like 3 days I don't know if you train your arms specifically or if you don't really give them that much importance, and I would love to hear your answer You rock my friend ! Keep up the good work

[@playgroundinvader]

Hi! I wish you swift recovery, you will only come back stronger! As for the question, I don’t do anything specifically for my arms. They look small in size, but this doesn’t really prevent me from progressing with what I do so I am not too bothered with it. Personally, my arms seemed to grow the most from straight arm exercises like the planche leans, may be worth a try!

[@akame430]

Broooo. This is just the video ive been looking for. For the past few months ive been having difficulty finding a good calisthenics routine since i got such a busy schedule. But you just cracked the code and also the part with progressions are so much clearer now. Thank you so much. Subscribed and the bell turned on as well. Keep dropping vidz my G🔥🔥🔥🔥

[@playgroundinvader]

I’ve just made another video where progressions and jargon are clearer and there’s a workout plan for everyone in the description :D

[@BingusBongus8592]

Earned another sub! Been struggling over the years to get back into exercising and this video was well structured and helped motivate me. Good luck in your future training!

[@playgroundinvader]

Im very happy to hear that! That was the goal :)

[@johndough7710]

amazing job dude! watching your progression was really inspirational! keep it up!

[@NiquPriluRy-yo7ji]

Awesome! I have been getting into calisthenics lately and I will say going to the gym definitely did help

[@SteveRyan1965]

Amazing transformation, thank you for sharing your journey!

[@erasmussen14]

Great into video! I know the progressions, I've seen other videos. But you broke down exactly what you did and concentrated on stero by step. Good job!

[@Matxzy]

Certified polish having 'cisowianka' in room 5:56

[@JoeLopez]

Great job on the progress! I appreciate you sharing this

[@guillaumebonavida9097]

Looking forward to see your progression on advanced skills !

[@playgroundinvader]

Thank you!

[@davef5916]

After my elderly neighbour fell over and I picked him up (only barely and slightly injured myself) I realised I needed to become stronger, not for myself but for the people around me. Im small like you were, youve given me hope I can achieve some level of strength, thank you.

[@awesomeb3002]

This man is "Work smart not hard" personified!

[@playgroundinvader]

Hahahahaha yepp! Biggest beginner mistake is throwing in waaay too many exercises and doing them without proper intensity and form :)

[@Giovanni_Giorgio_or_Giorgio]

Absolutely, I'm at 6th month and I look nowhere near what he looked like when he was at 4 months

[@playgroundinvader]

@@Giovanni_Giorgio_or_Giorgio thats totally okay :) everyone’s body is different! Physique is dependent too much on genetics, food intake, body fat, muscle insertions, etc. What’s important is that you see progress through the skills and progressions you are able to perform over time which is why ✨calisthenics✨is so cool!

[@Giovanni_Giorgio_or_Giorgio]

@@playgroundinvader Yea, but as a soon-to-be-30 I wish it was faster Mistakes were made I guess...

[@NoOneSeagull]

I am a female and honestly i just want to be able to have these skills but. Im not sure how much maintenance this stuff is and it can sometimes be very disancouraging for me. Because ive spent so long with another skill in my life i feel like theres no more time to learn more than just 1 thing, everything i want to learn

[@playgroundinvader]

hey, there is no such thing as maintenance. you either progress or slowly regress. However! most skills build upon each other (push and pull) so losing skills doesnt really happen like that

[@shoganflamemasta3975]

In just 4 months it's INSANE dude. Commendable discipline my guy, much thanks for sharing your journey!

[@azagedon]

This video appeared on my home page, and thanks for sharing your thoughts it's really helpful. I've been doing calisthenics for around 6 months in a similar manner but I feel like I hit a plateau with muscle mass, I will be putting your tips to use now in my workouts. Thanks :)

[@Fleshcut]

I admire your drive to fix things in your life.

[@Cinnematt]

I was wondering if we could get more of a detailed work out list for the beginning progression. For example have like how many reps of what push up we should be doing and then rest for 3 minutes and then do another set of the same push up or another one. Just a basic workout plan for us to follow and check off as we go for each day we workout yk. I hope that wasn’t too confusing and thank you this is a great video and is making me want to re ignite my calisthenics journey. I’ve always found it really hard because I just don’t know how to make a routine to follow which is why I’m making this comment. Oh and I also don’t know what progressions are🥲 Anyways thank you

[@playgroundinvader]

Progressions are just versions of an exercise. Over time you do harder versions of let’s say a push up because you get stronger. I’ll make a workout plan video thid week

[@brystet6642]

@@playgroundinvader thank you

[@spookypilgrim]

Been doing the pull up and push up progressions for about 3 months now. I do two upper body and two lower body days a week (never seem to recover in time for a third upper body day during the week) when I started I could only 2-3 pull-ups and barely any of the leaning push ups. Now I’m able to do 8 good clean pull ups with the first few touching the top of my chest and can do about 4-5 of the pseudo planche push ups with my hands placed near my waste. Definitely filling out my clothes a bit more and looking way better than when I started. This video gave me a pretty simple road map that I could stay consistent with and helped me start getting into good shape. Thanks so much dude!

[@thomb6829]

Somethings that really helped take me to the next level when i felt like i hit my limit: a Dip, a pull up, and a resistance bar with a good set of bands can combine a lot of ways. Ill add resistance to rows, pushups, and dips. The bar gives you a way to curl, lat pull downs from the pull up bar, squats , etc. really helps fill out and make you look and feel bigger overall

[@clay2889]

Soo inspiring dude! Thank you for all the Calisthenics wisdom, and I'm very proud of how far you've come.

[@Uzumakihere]

Damn bro really appreciate your work you build your body on a different level by 4 months wow can you please tell me all the details like the timings when you start exercise and full exercise routine and what are you eat mostly!!

[@playgroundinvader]

Hit me up on ig! @playgroundinvader

[@woodsmith_1]

Dude, your story and progression is inspiring. Made me realize there is absolutely no excuse not to be working out more seriously. It's already changed me for the better - I can see it in the mirror. Thanks

[@webblesworld]

Gained a follow also I started by finding Chris heria aswell 😂

[@febrianidc8063]

we have a similar weight and heights and i trying to start calisthenics too, i hope can get a body like u in 6 months. wish me luck!

[@youokboi8556]

4 months? How 😭

[@Unkn0wnRxbxl]

Consistent

[@NetMensh]

and genetics

[@BruceExplains]

He’s lying.

[@r.i.p69]

He's exaggerating it

[@crazyraccoon8]

He was skinny.

[@MrMythorst]

amazing progress man. Thanks for giving so many great tips. Keep it up !"

[@jBaO493]

DISCLAIMER FOR BEGINNERS: Almost no one has such a big transformation as this guy in just 4 months You either need to have had that physique before (and you're just getting it back), you need great genetics (which this guy has judging by his initial physique), or you need steroids This guy is the exception, not the norm, so dont go into this thinking that you will have results this good in only 4 months.

[@playgroundinvader]

Thats true, however, noone knows what their potential is unless they try to stick to it for more than couple weeks :). I definitely didn’t know that i had genetics that would be good for anything. Not to mention 4 months of consistency will bring huge results in strength, so you may not look like me but that doesnt take away how lifechanging starting training can be :D That’s why my focus on calisthenics and not looks and also why I don’t really appreciate these comments as they only discourage others and take away what’s the actual point of this video.

[@jBaO493]

​@@playgroundinvader I understand that the point of the video is to inform people on how to begin doing calisthenics. But between the thumbnail and intro I thought it could give some beginners the wrong impression, thinking that this is some sort of cheatcode to becoming big and muscular in just 4 months. Also, you mention that my type of comments discourage others, which sure might be true, but so can false expectations; if someone works hard, hardest they have ever worked even, for 4 months and then see no results, or atleast, no results that look even close to what you got, it could discourage them to never try exercising again, or feed into their body dysmorphia.

[@playgroundinvader]

@@jBaO493 hehe point of this video is they going too hard and doing wrong things. Who knows, maybe if everyone started correctly these wouldn’t be that unachievable. And once people train for 4 months consistently they just don’t stop like that :)

[@flyingknee23]

You actually can. 4 months is achievable unless you’re super obese. If you don’t see any results, it’s most likely your diet.

[@bubblechaser5369]

You are correct, not in 4 months ... this can be achieved in 3 months . . . 1st step = stop eating sugar

[@dimasguerreiro]

Youre a king! This was very inspirational. Now on to train the back to get that dream V shape

[@SublimeSyr]

“I’m a lazy person so there’s no way I’m doing 12 reps” 😂

[@DysVeteran]

wow great transformation brother

[@Howlongismynameaaa]

I was curious when you train for skills based on your routine. I have found that If I train skills before my hypertrophy work my wrists and other joints will be rather sore. If you could explain how to balance your programing in this aspect I would be very grateful.

[@playgroundinvader]

My front lever video explains my approach to skill training! I focus only on strength (progressive overload) and no hypertrophy training. Since i’m satisfied with my current physique my goals shifted to skills only, which makes programming easier. Right now i train twice a week 3 sets of hspu (progressive overload for overhead strength) 3 sets of pseudo planche push up with a planche lean 3 sets of front lever pull ups. Also progressive overload in low rep range. I also do 2 days of active recovery and stretching/mobility + i do a 20 min prehab before each workout session which is pretty good for my joints This is my approach rn, if you’d like more specific info that might suit you, dm me :)

[@generalhorror87]

Thank u very much for this open sorce of information. I also watch Chris´s videos but sometimes i catch myself thinking "well he does that since 10 years ofc its easy for him" and keep forgetting that iam at the start of my jurney. So u did show me that in just a half year of pure selfimprovment and willpower you can become a beast. As said before thank u so much and iam more motivated than ever dude!

[@munmilks]

yo bro your progress is sick!! congrats! i'm trying to start working on my physique cuz im skinny as hell (54kg, 181cm tall) and i finally wanna do something about it. should i start with just doing pushups or are there any other excercises that you recommend?

[@stellavermillion2459]

I'm also skinny but 60kg 171cm, just need to eat enough calories I guess

[@stellavermillion2459]

If you think you've eaten enough everyday than you're not

[@munmilks]

@@stellavermillion2459 i eat irregularly but like thats pretty normal at our age. this body weight has been stable for me, increasing slighltly (3-5 kg/yr) over the past few years. my mother and sister are very skinny as well. its just how we are. i got my blood checked and everything per a doctors request and everything is aok.

[@playgroundinvader]

Push ups and pull ups are king. Add things later once you have these solid

[@munmilks]

@@playgroundinvader thanks a lot!!!

[@TheQuancy]

I am 5ft 6 and weigh around 105lb. This video is an inspiration

[@Zekro_1]

Heyy bro loved your video. Actually i am 18 and 165 cm (yea i am short). I was so skinny at 48 kg but i started eating more my current bw is 58kg but i am still skinny AF. I don't even look that i have that much Body weight. I find gym boring so i was thinking of doing calisthenics in the nearby park i currently can do 2 sets of 10 pushups and 5-6 pullups with a total of 4 sets. I want the same physique like you. Do you have any tips for me? like anything that will help. As someone who has achieved that physique. I don't eat a lot of proteins just pretty much whatever is made at home. Looking forward for more videos 🖤.

[@playgroundinvader]

Protein’s pretty important and overall eating more, but hey, your “numbers” sound perfect for calisthenics haha. Stay consistent, gradually progress w calisthenics, make sure your form is perfect. Calisthenics will build your shoulders, back, chest and abs the most which is why most playground warriors are so aesthetic :). Watch the push up video and pull up video (will be up in a bit) and do 3x8-10 of progressions you can do! Same rules as gym, progressive overload, close to failure, eat. Just know that you’re height and i very fast metabolism are an advantage :)

[@Zekro_1]

@@playgroundinvader Thanks a lot bro

[@itzzvxnsh]

Wow I have same exact weight(previous one) and height as yours. Let's get our dream physique! 💪🏻

[@SludgeMan90]

Started calisethnics as a disabled dude with joint and tendon disease, so its more challenging but I am one month in and I am seeing great improvements.

[@martintobar7966]

7:21 damn, your 6 month old physique looks pretty good, are you sure it was 6 months? or did you do any type of physical activity before? because im starting at 20 like you did and I wouldn't want to create false expectations for me. :(

[@playgroundinvader]

Hi! Yes this was six months and no prior physical activity. Keep in mind that im naturally short and lean so i sort of look more muscular cause im just more compact haha. However, everyone’s body reacts differently, its to some extend dependent on your testosterone levels and genetics. Good thing is that you won’t know how good your genetics are unless you start and stay consistent w it! 6 months bring huge changes

[@caleasthetic]

@@playgroundinvader bs that is physically impossible. 10 kg of muscle in 6 months is not very common. I train for 2 plus years with rings (first two years i made the mistake of cutting all that time). aftger that i bulked up for 8 monts and cut for around 4 month. In that time i gained 8 kg and lost 4kg. I barely made 4 kg of gains in that time frame. i am a little older (35) and my sleep is not optimal all the time 6 - 6 and a half hours a night. But i fully a push pull legs workout with rings and i evven did not grow that much.

[@playgroundinvader]

@@caleasthetic i didnt gain 10kg in 6 months. I gained about 10kg in 14 months (i said right now in the video). The comment was about the picture of progress at the 6-months. During that time i definitely haven’t gained 10 kg yet, as i wasnt training legs yet. Lastly, your first months of training you gain size incredibly fast. Over time, like right now, my gains are much slower. I think you might have misunderstood my comment

[@caleasthetic]

@@playgroundinvaderYes then i really did misunderstand. I am not saying it is ntot possible. scinence claims you can gian around 1 to 1.5 5 k5 per month, but only in the first 6 months. And i made the big mistake of actually cutting for around 16 to 18 months when i used boydy by rings from daniel vadnall. Then i went from skinny fat to just skinnier. After that i gained some fat weight. But only when i started to bulk i gained some muscle in 6 months. And it turns out it was not even 4 kg of pure muscle after the cut. The strange thing is that during the time i made no progress and when i actually started to make progress. I had the same workout routine and volume. The only thing i changed where the exercise progressions and i actually started to eat more. I would say i lost around 1.5 to 2 years of good gaines by eating in a slight deficit. I recently learned that when my maintainge calories are under 2000 i have to bulk to get it to that leve. My problem is that i am asian and i am only 160 cm tall. So i had to gain muscle and fat to get my maintanenge caloeries around 2000. Now i still use the body by rings program but i do 10 kg ring dips and i do harder progressions of each exercise.

[@UnimportantAcc]

I'm the same weight & height as you before training, neat. Thanks for the vid my guy

[@rrnaBo]

4 months? Press X for doubt

[@playgroundinvader]

X

[@Seaweedscout]

This is an amazingly good breakdown of how you did everything. Thank you!

[@Crispsfallx]

Don't stop now, man, this is a lifestyle!

[@playgroundinvader]

life kinda hectic nowadays, moving places but soon i should get back at it

[@aarinnnn]

0:29 I don't wants to look like a balloon ..... I just want to be strong .... like you.

[@playgroundinvader]

Consistency will get you there!

[@aarinnnn]

🤓@@playgroundinvader

[@dorado4526]

4 months is crazy, you got awesome genetics fr

[@Azrub]

Form over reps is actually the best tip. Nice progression btw.

[@arisciv]

why is bro abt to cry

[@ren.8137]

Where

[@rajatrao4018]

the way you landed the glasses on your legs when they mistakenly fell, is so coooollll

[@danielkelsosmith]

4 months 🤓🤓🤓

[@Hiro-vt4ni]

I'm confused tf is wrong with that? Bro doesn't know how consistency works if you really put in the work it'll work, someone mad cause they don't workout 😭😭

[@playgroundinvader]

true true, it might be more believable if you take a look at my ig after 2 years now haha. for me newbie gains were quite insane

[@bemlok]

Just don't forget the leg day guys

[@Nevermindlol829]

Newbie here. First week and I’ve only just found out you can take breaks between sets. That probably explains why I’ve gotten a lot of upper back pain. Thank you

[@nanojoel]

Thanks for the knowledge man, keep it up

[@nurkholis6975]

wow amazing progress bro, keep it up.

[@ArtWorks-bw5db]

Thank you for this I'll try my best to stick with this

[@dislikebutton9571]

Looking great man!

[@mohamedfekir110]

Good work man! Keep going

[@unpan6266]

you're great brother, really motivating :b

[@londonspade5896]

Tried to do a front lever today for the first time in like 10 years, instantly felt a huge cramp in my traps, can barely move 3 hours later. Use it or lose it lol! I'll get back :D

[@surfpipeline]

Amazing - You figured it all out!

[@mrarron1174]

Starting today June 18, 2024 at 2 am.❤

[@ChoppaClub]

I started June 1st and am progressing.

[@HannibalGraham]

I'm starting calisthenics myself. Been out of shape and honestly, I prefer lower reps. It made me much happier to do it because I don't get all light headed from going up and down 50 times in a single set. I just go as slow as I can then when I can't go anymore, I'm near the floor but just trying to stay off of it as long as I can. I went to the gym and Taekwondo for about 1 1/2 years. Gym 5-6 times a week and Taekwondo for 3-4 times. I've just been doing this for 2 weeks and I can already see where this is taking me. Doing the former, I never seen a difference to where I was like, "I can see how big/shredded I'm gonna get". Now, I can see myself being lean in the next month.

[@harveymoment]

man i needed this, thank you

[@leileijiang337]

That's what I was looking for, thank you very much!

[@palswbladee7]

thank you you’re so real about it

[@zuxu4n]

very impressive. thanks for highlighting the importance of protraction.

[@questwsnvrhere2210]

nah that four month transformation is crazy, i will now trust you with my life

[@starneth0001]

You became my inspo, thanks for finding this video

[@jenny.haytch]

that glasses catch clip is Amazing ♡ 😅 great video... thanks for posting.

[@jonathanwell148]

Thank you, this give me more confident to myself👍

[@toeloveclimbing]

This helped me a lot, thanks😁

[@dennyrunner4703]

congrats bro

[@Udayveer_Singh]

Amazing content. Instantly subbed

[@user-oh6wb5rj2q]

Thank you for the concise and insightful video!

[@Arkis-Darki]

Great job out there~ Thank you very much for sharing this to us :)

[@pedrocavalcante4939]

once again, the before picture would already be a dream body for me

[@whyilovethesesongs]

Bro sounds like he on his voicemaxxing routine now

[@playgroundinvader]

tough to rid if my polish accent 😭

[@The_OG_JZ]

Great effort ! Very motivational !

[@Rover-gg8jj]

Amazing Advise. thank you so much !

[@Longngt77.]

..let's build the name of calisthenics...thanks for this bro

[@divyajyotimishra2315]

00:02 Efficient and quick way to start and progress in calisthenics 01:08 Changing the way I look through calisthenics 02:12 Perform 8 perfect reps for hypertrophy and take 3-minute breaks in between sets. 03:18 Progressive overload is key in calisthenics training. 04:23 Progressing in push-ups for transferable strength in calisthenics 05:25 Develop strong protraction and retraction to target different muscle groups in calisthenics. 06:26 Unconventional push-ups help with calisthenics and transferable skills 07:28 Start with basic exercises and progress gradually Crafted by Merlin AI.

[@livingthelife7]

Great video man!

[@playgroundinvader]

Thank you :)

[@TechnoLandscapes]

Great advise, thank you so much!

[@sobikiyani]

Really helpful man thanks