How to Design Your Own Calisthenics Program

[@grafrath2748]

„Designing a Calisthenics Program is both an art and a science“ These are so true words, every time I write a training schedule I enjoy my work. You and your videos are really helpful and inspirational for me! Thank you so much.

[@davidgrilo8685]

Thank you, Simon, another excellent and insightful video! Really helpful for anyone who trains solo and struggles with keeping track of progress, due to so many options available in calisthenic exercises. Usually my guidance is which exercises feel more fun rather than optimize progress, so it becomes hard to follow a predefined program, but this video will surely help me on that.

[@chgofirefighterchgofirefig-d6n]

Thanks for sharing these tips. I never realized how much variety there is in bodyweight exercises.

[@anestishs9929]

One of the best vids ive seen from you, is doing planche and front lever holds everyday for 3-4 sets beneficial along with push pull legs sessions, and progress these holds overtime. So i can progress in my main focuses better and not having to do secondary things as well

[@jaivir7758]

exactly what we wanted. thanks simon.

[@duncanwalshfitnessweightlo9329]

Having a circuit of calisthenic exercises I have found REALLY useful. Especially in a circuit with little rest to make the whole session much more cardio and get some metabolic stress going.

[@JurgenSchlei]

The content we need! Thank you Simon!

[@ryandevil2355]

Another pure gold video in less than 5 minutes. Like a work of art 🙏🏽🙏🏽🙂🙂

[@Asdcryst]

Save it now. Defo will watch it later on tonight. Thank you Sam!!!

[@sldenn5303]

Thank you Simon! Excellent information. Will continue to add/tweak what I am working on.

[@kevinjoe4311]

Simon ! Excellent explain , Thats great vedio to create own program ! We need much more like this kind of vedios . Thanks 😊 🙏

[@whoiamagain]

Really a great video for people like me who don't know how to plan a program for my workout 👍❤️❤️

[@958321074]

I normally do: pull - isometric - push - legs - rest. I found that using a full train just for isometric skills makes my body adapt faster to the skills I'm working on

[@davidhicks7909]

What do you do on those "pull isometric" days?

[@958321074]

@@davidhicks7909 sorry, I meant "pull - isometric - push - rest. I do a lot of different exercises in my pull days but always starting with pull up strength conditioning. For isometrics depends on the skill I'm trying to improve, right now I'm more into planche/iron cross rather than front lever.

[@danielghesquiere2000]

Hi, a few videos prior you mentioned you release a beginner program. I had crohns disease for several years, lost almost 60 pounds and I wasn´t physical active for over 5 years. I´m 34 6.2 and I´m sitting around 150 pounds, underweight. I should and I want start working out. Is this the right program when I start from scratch or are prerequesites necessary?

[@Aliapfelsaft]

Just start! Maybe reduce number of training sessions, excercises and sets at the beginning. Learn to be consistent and train regular. Have fun with training and getting better.

[@naheemrazwan]

This is gold, thank you 🙌

[@johannahultgren2887]

Thank you for the video!🙏 How would you recommend to incorporate cardio into a push pull leg split?

[@fauziwibowo]

Thank you Simon for this detailed video🙏✌️

[@_sacapuntas_8612]

Hi Simonster, can you make a video on the best order to learn Power Moves?😀

[@lamarckleland5731]

I have an awful time conciliating back lever training and front lever training.

[@GauravSingh-qf8lh]

Please make a video on how to design program for skill and strength

[@ArbathSahadewa]

0:49 it is just me or is the full body workout didn't include leg exercises?

[@HouseOfCalisthenics]

Amazing tips Simon! Thanks

[@garyhuntsr71698]

Great demo, outstanding ideas! on my way...

[@Fin4L6are]

I recommend designing your program yourself. It makes the program easier to adhere to, if you choose exercises you're able to do and you're sure that you're willing to do. At least for me I can't imagine I would have followed someone else's program for more than 1-2 weeks, while my own lasts for years.

[@yassinehmaied4694]

is it ok to do a push/pull program with only one day push one pull and the other is for core

[@Fin4L6are]

@@yassinehmaied4694 Idk what's the best program but it's better than nothing, once you start you'll see what you can improve or change

[@matisslusis5061]

Thank you for the amazing videos. What is your opinion on greasing the groove (spreading out the daily volume through out the whole day)?

[@ashababu853]

Can you do a video about how to combine calisthenics and bodybuilding or calisthenics and powerlifting.

[@joecolombo1727]

Great work mate, 👏. Love the knowledge, digestible videos and presentation. ... plus you are a motivator!! Cheers.

[@s.mcgavinz1491]

What about cardio time? Can it be scheduled before? After if I am focusing on the Push/Pull/Leg 6 days a week schedule?.... thanks for all the information..

[@benjamincooke1680]

This is very helpful. Cheers

[@Lucas_SM_Gymnasthenics]

Very nice video, It is what I was looking for , What do you think about this type of programming: 3 days of Strengthening exercises in a circuit of 10 exercises which strengthen the muscles for the skills you want to acheive and 2-3 days or training the skills itself and progressions, like gymnasts do, is it good?

[@jvndn]

Great video as usual 👍

[@relaxcenter8742]

your ad appeared on your video

[@jonzwikk1582]

How do you do a deadlift for calisthenics?

[@yonipieters9684]

Thanks for the great info, what would u recommend for rest between sets? And this for each muscle group?

[@krispotato1409]

Hi Simon, what about the ideal rest time between sets for beginners? I'm supersetting push & pull exercises

[@bboygermy]

Great breakdown! One question I’d have is how should compound push-pull skills such as ring/bar muscle ups (or perhaps specifically muscle ups) be best used in these plans while also pursuing at least 1 other non-compound upper body skill?

[@for6thpreparatory]

why the dips are before the push ups ? should not the push up is the first ? same with rows and chin ups i guess

[@SimonsterStrength]

@@for6thpreparatory dips are harder and generally more meaningful than push-ups. Do the things that matter more early.

[@for6thpreparatory]

@@SimonsterStrengthi left the gym for 1 month and a half i train for muscle building so i do push ups first because it compress the muscle and dips after that to stretch the muscle as i know that whats good for muscle building and my chest in last month is developing more than when i was in the gym but maybe the development in the chest shape comes from losing weight because i lost like 4kg last month 67.5kg -> 63.5kg

[@--rajsingh9355]

You say monotomy in previous please explain what is this

[@SuperAwesomedude20]

Quick question. If we are saying that super-setting antagonist muscle always has minimal strength detriments, then isn’t it always more time efficient to do a upper/lower split? Even for advanced movements?

[@エドワーズジェームズ]

Hi Simon. Thank you! Just up front, I went through all 3 levels in your Fit! calisthenics app. I really love it and it has helped me come a long way! I started over a year ago when it just came out and at that time, I could only do a couple of sloppy pull ups. Now I can do 8 or more clean weighted pull ups, 12 plus weighted dips, a 14 sec single leg front lever, 7 weighted pistol squats and 10 sec tucked planche. The problem now is, I'm 43 and the progress is really slowing down, because recovery is getting harder and harder. I really want to acheive the front lever, full planche, and handstand pushup. Any tips for recovery and cycling for a not so young anymore guy? Or maybe, it's just keep on keeping on...

[@richardgallo5061]

I think you're still in time, you could achieve the front lever, but the planche well, unless you are blessed genetically it will take a lot of time, im pretty sure that if you train hard you will get the front lever and handstand push up, but the planche requires a lot of specific work and it's also very stressful for you joints tendons etc.. so if I was you I would just stick to the hspu and front lever

[@エドワーズジェームズ]

@@richardgallo5061 Hey. Thanks for the tip. I kind of feel just the way you've stated. The single leg front lever is hard enough, but I think I can get to both legs out if I just stay persistant and keep strengthening my core. But the planche seems to be a different beast all together. I can do 12+ sec tucked planches, but getting the butt and back up high enough to begin pushing a leg out is really hard and I've been stuck at close to the same performance for several months. All the while, I've been finding it harder to recover after each workout. The plus side is I'm now super lean and solid with a decent 6 pack (first in my life). During the lull of minimal improvement, I've decided to video my self and look for imperfections in form. I just tried that and noticed some flaws in my positioning for the wall hspu immediately. So I think I'll just focus on those minor but critical aspects and try to improve strength in tendons, etc. I'll also try to work on fluidity and time under tension to improve overall balance and strength. Thanks again.

[@richardgallo5061]

@@エドワーズジェームズ you dont really need a strong core to front lever i could talk about how to reach it for all day but the best tip i can give you is to hire a coach, a serious and good one

[@raymakerscalisthenics660]

How tall are you? If you'd really like to tackle planche work, I'd suggest getting really strong on the hold itself, planche leans at higher and moderate intensities, and handstand pushup training. Full planche is honestly a very rare skill. Very few people can do it, but social media seems like many more than the actual number is. Shoot for a one leg planche first. See how long that takes, then go from there. You've got this!

[@エドワーズジェームズ]

@@raymakerscalisthenics660 Hey, thanks for the encouragement! I'm 6'1". Yes, I think my height does add to the challenge. I've kind of just given up on a particular goal in any timeframe. The journey seems very long at this age since growth and recovery seems to have slown way down. However, I do see some people out there well into their 50s achieving quite a few amazing skills. So I've just switched gears into a mode of, how can I keep going and stay consistent. I think progress will be slower, but staying in the game and trying to push to the limit for a long time will ultimately be better than burning out and quitting. As for most acheivable goals, I'm trying for front lever and handstand pushups. Thanks again!

[@davidhelman3045]

I have a question for grip training. I was thinking about finger strength (as a rock climber) and I was curious as to what Calisthenics athletes think about bar training with an over-grip vs just a finger grip. For example, doing dead hangs, everyone will be able to hang much longer using an over-grip as this uses more of friction and the structure of the hand (calluses and forearm endurance). But if you force yourself to use a finger grip, you will be able to hang for much less time, but you will get more activation out of the actual finger muscles thus increasing overall grip strength. So the basic question is, do you guys think it is worth doing various training with the finger grip over the over-grip such as pullups, dead hangs, ect to build this, even if it means less dead hang time ect?

[@kainar4252]

Thanks G ❤

[@CodyCleggMusic]

Great video! I think after watching this I'll finally make a PPL routine. Been mostly working on the FL for a couple months now and feeling like other training is stagnating due to the demands of that. Maybe the PPL will still allow enough rest while accommodating progress in other areas too.

[@ilhankaratay]

Thanks

[@divyogi4825]

Simon! Do a vedio on sucide kick up

[@nikn3952]

Hello,I need to ask sometime very important to me. In push/pull split,how much sound I rest between the sets ?please answer

[@jonesmaro4546]

❤ Nice said please 🙏

[@sagemagus126]

Are you a university qualified practitioner doing research experiments and testing, or focusing on posting KZbin content?

[@VanToffel]

I know I should follow the same workout schedule for about 6 - 8 but I always get bored after 2 weeks following the same routine. How bad can it be to mix up the excercises from week to week but staying with Front lever and planche excercises?

[@SimonsterStrength]

If you’re constantly changing exercises, you’ll probably hinder gains as you won’t get repeated exposure to to make the body adapt. An approach you could take is to include the same exercises but at different intensities to add variety. Eg, bodyweight chin-ups one day and weighted chin-ups or heavy negatives another. This way you’ll get exposure to the same motor pattern multiple times.

[@keltallpoo5309]

top programm

[@shashwatsingh9495]

The only issue with performing 3 sets on rows and pull-ups 3 times a week is too much volume for a beginner

[@rudyfire8748]

Cazzo why i didn't see this video before 🤦‍♂️

[@sleeplessi93681]

Too many sets unless training endurance..1 set to failure or 2 to 3for technique ,if do 5 sets should be quick nd max 4 to 6 reps declining intensity nd load angle or weights 0:54

[@Aman-lm9jv]

cool