How to Get Big From Calisthenics

[@AlexLeonidas]

I'm convinced that this advice will work for anyone, ranging from total newbs to super elites. You can get big with the right parameters. Volume - 0:22 Leverages - 2:48 Frequency - 5:19 Surplus - 7:05 Weights - 8:57 Bonus - 11:22

[@AlexLeonidas]

Going to try and film one tonight homie!

[@xandermichels8336]

AlphaDestiny so I need some advice, I am having trouble progressing my pull ups because I am unable to one arm dead hang for more than 10 seconds or so and it hurts my hands doing it, any ideas so that it hurts less and i can hang for longer? Thanks

[@smi1702]

AlphaDestiny are weighed neck bridges effective for adding mass

[@ETiDeQuenVesSendo]

1. chalk 2. are you overloading your forearms? 3. straps

[@Shifty_Titan]

Hey Alex, I'm almost at your intermediate standards, however I've been hitting a lot of plateaus just short of the goal for box squats and I'm convinced it's because of my leverages being 6'5 with long femurs, would you recommend switching up to calisthenics instead of continuing the novice phase?

[@gymvaq1880]

When Alex was in school he would tell the principal to step into his office

[@xvrz2869]

XDD

[@andravssa8215]

I am trippin 😂😂😂

[@0fficer_friendly]

Nah he was not always this hench

[@Eudamonic]

Nah, when he was in school he had a pencil neck

[@Anonymous77-s1s]

Hed give his teacher a exam

[@ismail7409]

This is the most legit video on how to get big by calisthenics iv ever seen

[@nicholascauton9648]

@@ismail7409 Exactly why I bought my own power rack along with other reasons why I’m staying away from the gym. Though to be fair, I didn’t pay for everything. It was a joint effort with my brothers and cousins who all wanted a place in the house to work out. Personally I think calisthenics is best for the upper body in the long term. I’m not saying I’m against lifting weights for the upper body. I’m just saying it’s not totally necessary. Different story for the lower body though. Doing air squats and other variations can only do so much for a relatively short amount of time. But in the long-term, there’s no reason to not use weights since the lower half of the body is already really powerful compared to the upper body. Even when untrained. TL; DR: Bought a power rack with the help of cousins and brothers. Calisthenics for the upper body, weightlifting for the lower body.

[@Fortress333]

A word of caution: watch out for overuse and tendon health... Build up volume slowly and recover your muscles.

[@foilster1]

Jeroen Nouwens you're right this is very important

[@AL_FARID_23]

Jeroen Nouwens exactly! 10 sets of 10 off the bat or to failure for a calisthenics noob will severely destroy tendons 👌🏻

[@LunaticStruggler]

@@AL_FARID_23 That's crazy i have never heard anyone do 10 sets of anything

[@ak47ava]

@Positive Account German volume training is not the same as doing calisthenics movement

[@brenoribeiro4591]

@@LunaticStruggler I thought so too. I thought i would never be able to do anything close to that, but today after about six months i can do 10 sets of 10 for chin ups/pull ups. Currently my training is being done as follows: upper body 3 times a week and lower body 3 times too with 1 day rest. Lower body i go for 200 reps and upper body 100 reps for each exercise in total. 8 sets of 25 reps for pelvic raises (assisted with my feet on the bed to raise my body); 8x25 for calf raises and 8x25 for squats. 5x20 for push ups; 10x10 for chin ups or pull ups; 5x10 for sit-ups. I increased the intensity over time to prevent injuries and overtraining.

[@jayb7055]

That background music makes me feel like i am talking to a npc in skyrim lol

[@KungFuChopstick]

Jack K lol

[@LaMach420]

14 minute cutscene, yappin

[@lucafini8768]

VOLUME:(200-1000 reps x session) Horizontal Push:Dips,Push Ups Vertical Push:Pike Push Ups Vertical Pull:Pull Ups/Chin Ups Horizontal Pull: inverted Rows Arm isolation:Low Bar Curls and Bench Dips Core:Reverse Hypers and Leg Raises Legs:Squats and Lunges Rear Delt:Ring Face Pulls Calves:Calf Raises INTENSITY(50-200 reps x session) Horizontal Push:Planche Lean Push Ups/Tuck Planche Dips Vertical Push:Wall Handstand Push Ups Vertical Pull:Chest To Bar Pull Ups/Archer Pull Ups Horizontal Pull:One Arm Inverted Rows Arms isolation:One Arm Low Bar Culrs and Skull Crushers Core:One Leg Hypers and Dragon Flags Legs:Pistols and High Jump Lunge Rear Delt:One Arm Ring Face Pulls Calves:One Leg Calf Raises Do this, and your lats, chest, forearms and shoulders are gonna get massive. Traps,calves, arms, legs and glutes are gonna get big too, not as much as the first parts i told you, but they're. I suggest and upper/lower split with core isolated on lower days. And also, focus with the volume on push ups/dips/chin ups/pull ups, keep the vertical push and horizontal pull lower in volume to not waste recovery. You're gonna eat on a 5% surplus and then see.in 3 month you easily gain 10/15 lbs even if you're intermediate My instagram if you're interested into my training: luca_fini_aka_silverwings

[@josebc302]

How would you do the weekly split?

[@hiphopmind9758]

@@josebc302 as the other guy suggested, by alternating: Upper(volume) lower(intensity) upper(intensity) lower(volume) And so on (same person with another account)

[@hiphopmind9758]

@@Tovashi yeah

[@iliveinsideyourhouse3943]

I'm gonna left out the exercises that requires rings (because I don't have them) and intensity days because I could barely do any exercises on that list lol. Gonna focused on high volume pull ups, push ups, dips, squats and lunges for now. Thanks.

[@lucafini8768]

@@iliveinsideyourhouse3943 oh don't worry. In the last months i changed my goals to only endurance traning. Got mad strong at it and without even focusing on being aesthetic, i got bigger💪

[@TrollThings247]

An italian butcher gives tips on how to use bodyweight effectively

[@스텔-c6o]

Hades lmaoooo

[@maxos-4135]

HAHAHAHAHHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA LMFAO!!!!!!

[@lucafini8768]

I don't know how you see us but in italy no butcher looks like this. We don't look like alex hahaha... Unfortunately

[@TheAcb9]

@@lucafini8768 I think he means "american Italian", different sausagey beast.

[@Ayo.Ajisafe]

Lol I think Alex is Greek. From his surname.

[@BlackRam313]

Been waiting for a video like this

[@AlexLeonidas]

Wishing you the best of gains Ram!

[@BlackRam313]

thanks bro..much appreciated

[@bsinatra145]

It's therapeutic man.

[@lookupjackkruseonyoutube]

Not gonna lie, I love Jeff Cavalier and jis bodyweight advice right? But this was way more helpful than any of his videos. Good shit Alex.

[@blackflash7030]

I agree this was a very good informative video.

[@bobbyla8320]

Cranjis McBasketball they have different goals as Alex wants to put it all into one and Jeff wants to give info little by little by providing exercises and that sort of stuff. I enjoy both and really liked this video.

[@FrederikakaTJ]

@@bobbyla8320 Yea it's good to pick advises from each fintess yt u find legit, avoid pieces of shit like vshred

[@СлаваРоссия-у7ж]

FrederikakaTJ What's wrong with vshred? Is he the guy on Instagram promoting a workout product/program?

[@Nerdybdirty]

this background music is like something you'd hear in the witcher or fable.

[@alexdmrgs]

Greg Smith playing that rn

[@Nerdybdirty]

Alexander Demergis witcher 3? one of the best single player games I've played in a long time!

[@alexdmrgs]

Greg Smith ikr, I'm trying to beat it on death March since I'm.bored with this college summer break

[@Nerdybdirty]

On Blood and Broken Bones was a good challenge but i prevailed. The DLC is sick too!

[@alexdmrgs]

Greg Smith which one should I get?

[@gilbertfranklin1045]

This video couldn't have come at a more perfect time. I'm currently training for boot camp and incorporating more calisthenics into my routine. I've been running your Novice Program for three months and have seen significant improvement in strength, but that'll have to be put on the back burner for now. Love your content and the way you present it. Thanks for your contribution to the iron community.

[@AlexLeonidas]

Happy to help, Gilbert! Wishing you the best of gains

[@KaitlinBarrington]

is your real name Gilbert ?

[@plexim1591]

Come on give us NE Calisthenics already! Including weighted. YOKENASTICS!!!

[@StructuralIntegrity.]

try setting a 30 minute timer and doing as many pull ups or pushups as possible in this time frame. The amount of reps per set does not matter, just focus on completing as many reps in the 30 minute window

[@hunterh889]

I've tried this before. Another really "Fun" but grueling way of training, but I find it's just as intense as typical gym bros routines lol.

[@Obamnaz]

That’s a good way to mix it up but I imagine it’ll be hard to program progressions with that

[@altuber99_athlete]

30 freaking minutes doing the same exercise for as many reps as possible? Sounds mad.

[@navidmehdi6]

@@altuber99_athlete not realy. if you do a 10 x 10 with say 2 mins rest in between the rest alone comes to 20 minutes. im not saying its easy but it wouldnt be much different compared to whats in the video

[@yergatlegend9470]

One of your best videos in my opinion. I have not seen anything this detailed regarding calisthenics training. I think this is something I will do eventually. But NE for now

[@MatiasStrengthCoach]

That is some important stuff you mentioned there. People often think calisthenics is just doing 30 rep sets with pushups and bodyweight squats, when it is not. I invite everyone who says calisthenics is easy to try handstand pushups, one arm chin ups, planche pushups, press to handstads and all of this movements. Keep it up Alex!

[@alexalex-xk8mr]

This is solid advice. Calisthenics + progressive overload + caloric surplus = gaining muscle mass

[@getrightorgetleft9590]

You Actually gave us the hidden secrets to Muscle Gaining through Bodyweight Training alone! R E S P E C T ! ! ! 💪🏼

[@Luna62202]

Yo bro, this video is just what I needed. You hit everything I needed in one video, and got right to the point. You just got yourself another subscriber.👍🏻

[@Samerabs]

Bro you're the best person for taking advice in Calisthenics

[@BF150]

He basically just explained why convicts (your cousin Bobby/Quinzel/Ricardo) come out jacked as hell, for those wondering. Too many people think bodyweight exercises won't get you size but it definitely can

[@EvangelistRBColbert]

BF150 - that's because companies who sell free weights and machines have brainwashed society in thinking the only way to gain size is with equipment.

[@СлаваРоссия-у7ж]

BF150 💯👍

[@СлаваРоссия-у7ж]

kandycid100 Yeah man, in prison guys have pretty much nothing to do so working out helps them pass time plus they have plenty of rest and rest = recovery. Yeah, their nutrition might be average but they're guaranteed 3 square meals a day.

[@ClarkorSuperman]

Tyrone Power false

[@Drod11z]

@Tyrone Power so you’re telling me if a 2 dudes do the same routine everyday but one is in prison, the dude in prison will be more jacked?

[@lorenzmb]

Yoo please make a novice calisthenics program, I am currently starting out with calisthenics and I'm having some trouble programming my training sessions. I'm sure that there are many more in my situation, and we would all really appreciate it if you could make one, thanks!

[@Feon2]

that's a good idea. Most calisthenics programs for novices are crap.

[@catalinpopescu2548]

lorenzmb i found this program and i rly like it im a begginer too . Day1:push ups variations and leg raises (i usualy do something like dropsets for example i go close grip push ups near failure then imediately go to regular push ups again till near failure then knee pushups .same thing wjth leg raises . Day2:pull ups and squats in the same way as the pushups first wide grip pull ups then regular then chin up and then australian pull up.I do 3sets of each exercise variation.day 3is rest day then start over.This should work the entire body

[@liam8519]

Look up the reddit recommened routine

[@john-carlosynostroza]

Past 3 weeks have been calisthenics every 48. Have always mixed in pull-ups and dips and so forth but now I'm doing a lot more volume mixed in with some KZbin aerobics and sweating my ass off. Honestly, I'm getting results right now because I'm pushing myself to do like, for example, 10 sets of 10 for pull-ups and 10 sets of 25 for push-ups with some pauses and so forth. High rep squatting and pistol squats with water bottles and dumbbells and stuff. Has been pretty awesome! Great video Alex!

[@croatianwarmaster7872]

Alex I am going to film this tomorrow,full body weight workout.

[@AlexLeonidas]

Nice bro! You're intense AF so it will be cool to see you do full body training

[@brandoncraig3796]

Alex is the man!!! 🔥 high volume is the way to go! high volume, variations, and keep your resting periods no more than 20 seconds. helps to superset with something else while you are doing that resting break. Maybe 10 bodysquats or crunches.

[@adampugner7148]

Really good points in your video. Not many people know these thinks :D. I have been doing calisthenic for half a year. I did a bulk for 4 months and cut for 2 months and gained 10 kg. For all guys who want to get big. Bulking is the main thing. Also I tryied weighted dip, pull up and classic bench press. In all these moves I got stronger without even training with added weight. As you said in video it relly works. Little inspiration if you dont know how to go throw your training: Legs 2 times a week at least 2 times in a week cardio upper part of body I do street workout training at least 3 times a week - First I do around 1hour statics (front lever, planche - I dont have them stil) which I do on rings or bars. Then 1h or as long as I can I do circuit - some kind of pull up, dip, handstand push up or regular(I chose type which chalanges me) try to progress all the time and work with leverages! Longer pauses arent bad for you if you train for strenth. Sorry for long text :D :D

[@Baris2gs]

That ending was epic!

[@ethanlawson7169]

well you can do hundreds of pushups, but can you do hundreds of one arm pushups or planche pushups? You can always make excersises harder with calisthenics.

[@KungFuChopstick]

yes and with one armed exercises you pretty much fuck up your joints one day, so why do them? to be cool?

[@johnyang799]

LupoWolf Lol how can bench be any more friendly to your joint?

[@KungFuChopstick]

Depends on the weight you load on it lol

[@KungFuChopstick]

and ofc its safer because u can distribute the weight better

[@johnyang799]

LupoWolf yeah depends on weight.

[@dawg9826]

Hi Alex. Ever since i started doing rackpulls ive noticed my testicles growing. Im now wearing jeans 3 sizes too big just to fit my massive nuts. what should i do? These things are the size of oranges

[@AlexLeonidas]

Only the size of oranges? You got a long way to go buddy.

[@natanealtheking1234]

AlphaDestiny exactly. Everyone says they want water melon pecs but no one talks about the watermelon testicles

[@TheBladedOne]

Yung Butter your behind bro I have to carry mine in a wagon

[@natanealtheking1234]

Levi Heron wagon? get with the times bro I have an Uber carry it around for me

[@KaitlinBarrington]

... probably inflammation from hitting them with the bar at the top of the "atkrp" 😐

[@kevinmartin1975]

So happy I watched this video bro because I just lost 11lbs doing nothing but I wanna get my mass back from 186 to 175 I’m bout to work out now wit weighted calisthenics 👍🏿👍🏿

[@yassermh5851]

yo alex your buddy eric bugenhagen recommended bulgarian light for novice lifters.what are your thoughts?

[@yergatlegend9470]

yasser mh Bad idea in my opinion. Bulgarian is low volume, low exercise selection. You won't increase work capacity much and familiarize yourself with variety of different movements.

[@zukodude487987]

+Yergat Legend I think novices can do Bulgarian light with higher volume because of better recovery.

[@lukebullen705]

A higher volume full body routine or upper/lower split is far more superior for most lifters.

[@777SlowTube777]

+Luke Bullen surely taking the piss

[@Baris2gs]

Alex I can feel that ur next video is gonna be a GPP workout :)

[@jMOPS1993]

Baris BANDDESTINY hey man are you on IG?

[@scottparsons387]

You have so much quality content compared to alot of the click bait kings out there. Thanks man

[@Karan_aloneboy]

These are some great tips Thanks ❤❤❤

[@nicketheous9690]

Alex your channel is blowing up man. I watch your vids religiously. Although I'm not following your program (I'm following Omar, silent mike and Bart's) I still love to hear your insight on these topics. Keep the vids coming man.

[@CarlosCastro-oj4xd]

Seriously best channel on gaining mass! Thanks bro . Keep the videos coming

[@a.zeu1TV]

back in the woods love it, Alex!!

[@subzfit]

I lift and I do Calisthenics and this has to be the best advice I've heard on Calisthenics. Alex is king!

[@ollvi]

finally someone is spitting the real knowledge about building muscle with calisthenics and building muscle overall. And not that usual bullshit that "the only way to build muscle with calisthenics is to add more resistance so that you stay in magical hypertrophy rep range 8-12 repetitions. If you go beyond that it will only build your endurance and not muscle mass"

[@romansanchez7077]

Greatest calisthenics video ever thank you so much your the best

[@goldenmemes51]

2 videos in one day!!! blessed thanks Alex

[@bilalsyed5310]

More neck training plz

[@NikolaYdv]

Great video as always, Alex! Thank you so much.

[@MarcoSerafini108]

Hey Alex, I was also thinking this recently. Doing Concurrent periodization with calisthenics. Intensity days would consist of hard skills such as Planche, Iron Cross, Hefesto, Maltese, Victorian, Impossible Dip, Manna, Vsit and weighted basics and weighted skills. Volume days would be loads of basic exercises as you described in the video.

[@wilfredocepeda5479]

I learned a lot in the part about surplus and the bonuses. thanx alex

[@AlexLeonidas]

Glad this video was resourceful to you Wilfredo!

[@luislol3995]

Finally someone said it!!!! Thank you bro. I had people telling me I was wrong.

[@luislol3995]

Train to failure

[@jamesmcnary4939]

I love greasing the grove. I’ve been using it for handstand push-ups lately.

[@areyoutheregoditsmedave]

I love this dude’s confidence

[@FromTheWombTotheGrave]

Man this guy was on his grind in 2017 while I was 16 back then I was playing games and completely different world.

[@ilovefootball09]

I look just like all my friends that go to the gym following exactly this principles. I even find easier to focus on hitting especific muscles. My chest really started growing after i started calisthenics because i've always been a bad bench presser.

[@StayTrue1710]

Low volume weighted callisthenics got me serious gains, never looked back

[@cesarpacheco2808]

How did you do it?

[@HHH-qp9zd]

Do you think you could write a calisthenics program for both novices and intermediates?

[@AlexLeonidas]

Maybe I should. I think it would be one of the most unique ones ever made.

[@HHH-qp9zd]

AlphaDestiny Definitely. It would seriously help a lot of people out, especially me. Injured myself in the gym recently and want to focus on calisthenics in the time being. Please consider it.

[@usamasyed2063]

AlphaDestiny. plzz alpha do it

[@jamesoakley1048]

I agree, make a bad ass calisthenics program yo

[@fredrickgoodwill285]

AlphaDestiny Yes, there are not many calisthenics programs.

[@atmane001]

Nice advise. I did that in the pat, 10 sets of 10 pulups n 5 to10 sets of 100 pushups. That was hell but super efficient. Nice to hear someone giving a super useful advise.

[@insanoibro6331]

Cool wish I was that strong

[@Pedrao-wp3to]

What If I wish to do calisthenics for my upper body and use Barbell and dumbells to work my lower body? And some isolation work to the upper body too with dumbblels, like lateral raises, reverse flyes, biceps curl etc...

[@jaajaajuhani5159]

That's pretty much the way I train. Simple leg workout once a week including barbell squats, romanian deadlifts, reverse lunges and some core training. My main exercises for upper body are weighted pull ups and weighted dips while chest supported rows, behind the neck presses and deep ring push ups are my assistance lifts for pull ups and dips. As an extra, I do some side/rear delt work just to balance my physique. I used to do some bicep/tricep work aswell but at the moment I'm just maintaining them with pull ups and dips 👍

[@bryceblalock7318]

Your speaking FAX. You need volume and you need to push yourself and stress the muscle.

[@nuifitz238]

Thanks to your program & concurrent system. Ive made PR's for my low bar squat. Thanks bro

[@tech4252]

Amazing tips,will follow them...been doing calisthenics for a year now and can do muscle ups and handstand...and some advanced tuck skills.But im skinny so will eat more dense food from now on.Buy gymnastics rings and a weight vest for sure

[@TheRenan]

Hey Alex thank you so much for this. I needed some help with calisthenics.

[@AlexLeonidas]

My pleasure! Wishing you the best of gains

[@folksurvival]

Read C S Sloan's blog posts on bodyweight training. He advises high volume and high frequency. Train squats, push ups and pull ups every day, 6 days a week for high reps.

[@paradoks7487]

How much sets ?

[@kylebuckley7653]

I’m following a body weight program from doing a push up board to target my back,chest,triceps,and shoulders. It does two days on one off with hitt in mind so 15 push-ups then a cardio then an abdominal workout with about 8 sets . Day three is a rest day so I decided why not add in a mile for extra cardio and it’s not to straining and your body can still get that rest day , then I do day four and five regular and day six and seven are both rest days but to hit my biceps and forearms I do five pushups on each position of the perfect pull-up bar with five cardio and abdominal workout between each one and day seven is a full rest day Days #1 chest and back #2 shoulders and triceps #3 mile day #4 back and triceps #5 shoulders and chest #6 perfect pull up sets “The perfect pull up is a bar that hangs in the doorway with five positions “ with the chest days cardio and abdominal workout. #7 full rest day Kinda confusing but it’s doing really good I just started about three weeks ago and the results are showing pretty quick. Oh it also has phases so that is the easy phase and then there is two after that

[@joshuaontiveros9873]

Great detail brother cause I have been learning calisthenics I just need to build up my volume and intensity I’m tired of freestyling lol

[@memocort1220]

Hi, regarding the advised 48h rest... would it still be a good idea to use a push pull leg split 3 days in a row and a rest day before the next 3 workout days? or should i rest always one day between training days? Every training day I like to perform a circuit of 16 excercises before my calisthenics (kind of HIIT, Mobility) these are hard and very oxigen demanding... they are things like burpees, lizard crawl, monkey jumps etc... I really like them because they make me feel younger, stronger... my question is, could this stage of my workout kill gains or overtrain? Overall I tend to train 20 min for the mobility/hiit routine (I have 3 different workouts, one for each training day) and 50 min for calisthenics

[@paradoks7487]

Hallo Alpha, how du you think about fullbody calisthenics workout 5 days per week? 2-3 sets per muscle group , 8-12 reps. Maybe everyday other exercise selection?! Too much?

[@donibellmann]

+AlphaDestiny hey Alex, first great vid as always, I've got one question: Could you do sth like your novice and intermediate program for calisthenic too?

[@AlexLeonidas]

Might be hard on recovery tbh. I'd say lower novice volume and frequency to 2x a week if attempting that

[@donibellmann]

+AlphaDestiny mhm ok are you planning on doing some no bs caliplans?

[@stgrozdanovic]

I only have a barbell, adjustable dumbbells and weights. No rack or bench. I want to replace my floor press with dips and bent over rows with pull ups. I know it's going to help my athleticism and when I get to weighted calisthenics, that is the best way to train. Barbell squats are already weighted calisthenics, so buying a cheap rack will do also. I was looking for a video to see if I can bulk up with weighted calisthenics. Thanks for helping!

[@mitakachuy.8883]

One of the best vids on youtube

[@GioGhirardi]

I like your scientific approach on bodyweight training =D

[@thetornprince138]

how do you feel about super sets? say like a set of pull ups followed by a set of push ups? suggestions on how to do that? like with rest times and stuff

[@internetappsgamesandwebsit4709]

I do push ups pull ups and dips one after another with low reps 15,20 sets, works awsome, I did high reps 10 sets before but I feel I can squeeze more with low reps and more sets, let me know what you do

[@thisisthecure]

masterful analysis. thank you so much!

[@eliphifer9169]

I started doing high rep calisthenics at 9 years old, but soon fell off. I’m 13 now and implemented high volume like in the video. I’m doing 3 sets of 75 push-ups and 3 sets of 20 pull-ups daily and I’be gotten YOKED

[@bartlebob]

this nigga is right. Volume is king.

[@damirradovic9116]

For next Q&A. Is it possible to fix APT while continuing to lift heavy on four main lifts ( skwaats, bench, dl and ohp )? I changed all of my assistance to not aggravate my lower back, but heavy main lifts are my only motivation to get to the gym, so I dont plan on changing that. Thanks!!

[@ezequielalmada197]

You and planes have this special relationship. Now, as for the video. It's good, although one thing missing was proactive tension. I find that it makes all the exercises much more difficult than just pumping out reps mindlessly.

[@ramaum]

If you need more resistance but want to stay cut, just use resistance bands they are super cheap and durable, worked for me.

[@jamesoakley1048]

This is fantastic info! I'm going on a 6 month road trip, living out of my van. Just started calisthenics so I don't lose all my NE gains. You think you could hook up a simple program to follow? I would wanna do full body every 48 hrs as you recommended. Ps, more calisthenics talk please bro

[@chaddickens8704]

Does this principal still apply to leg training? Five sets of 100 squats three sets of 50 walking lunges that sort of thing?

[@danharpersberger4128]

I'm there with you man that volume is key but 10 sets of 10 on pull-ups is impossible for me. I'd get two sets of 10 no problem but after that 60 second rest I'll be lucky to get 5 up after for my third set

[@AlexLeonidas]

You can build up to it brother! At the time I filmed this video it would've been very hard for me, but last year I actually pulled off that setup no problem. One step at a time!

[@kamranhussain3159]

Alex, i was born to watch this video. Thank you.

[@milosmilovanovic6781]

But what about bear mode physique with only calisthenics? I know weighted calisthenics and high volume gymnastics training wont develop traps as much, but if complemented with HIGH VOLUME neck curls and bridging(like 10x100, phil on his channel mentioned something like this)could it be done?

[@gettingainz3195]

Nice INFO!! Yo Alex u say in your book that u should not 1rep max on the same exercise every week... but does that count for variations? Say you do rack pulls below the knee and ohp pin press 1rm for three weeks and then switch the exercise.. is that fine??

[@AlexLeonidas]

It counts for all lifts, and more so those that you are very accustomed to. Experience level is also a massive factor here. But yes, you can milk the below the knee rack pull and OHP pin press for 3 weeks, but you're probably going to be new to it or a novice lifter to be able to pull it off.

[@miavolosss]

you do a 1RM on the excercie every week. But you rotate the variation of that excerise every 1-3 weeks. for example, 1RM rack pull above the knee for week 1, then at the knee for week 2, then behind the back for week 3 etc etc. so you're still doing you a 1RM every week, but for a slightly different variation

[@gettingainz3195]

AlphaDestiny so would you recommend 1-5 rm for those variations for three weeks since I never did them before? I want to be close to my 1 rep max for the ohp pin press because I really want to get Better at my ohp.... thanks for the reply bro!

[@keithbrown7785]

Great video!! 👍

[@NimW]

Think like a bodybuilder, do drugs.

[@unknownseizure]

@Abundance Rey what are you taking about?

[@unknownseizure]

@Abundance Rey how does music increase your testosterone?

[@pr0patria]

Hahaha nice one

[@francecruz5157]

Dyel?

[@rashb3994]

Thank you so much for this. Some great ideas.

[@TRUSTLIFENOW]

thx, kinda lost my goals, now i'm motivated again

[@omni1562]

Watch K Boges channel if you are into high rep calesthenics

[@christianfiore10]

Going half way through video. Dont know how i m not susbcribe yet.

[@goldenmemes51]

I heard Mediterean Cuisine above the knee muscle ups is the key to calisthenics

[@liftingforfun2347]

Someone from where I live has been training for the past 4 years and a half at home..he is almost 17 years (he just finished 10th grade) and the dude IS HUGE AS FUCK compared to people that have been lifting at my gym for 2-3 years.. saw him without a shirt yesterday and im still shocked he looks like a turtle he is like 1,76, his traps are huge,arms are like 17-18 inch and when he turned around you could see like every fucking muscle on his back. I think his body blew up like this after the third year of training. My mom works with his and I found out his weight is 84 kg. I still cant believe how big he is at the age of 16 compared to people that have been training in the gym for years with weights..

[@Overcomer736]

THE ONLY VIDEO THAT HELPED US ALL.

[@ibrahimismail8670]

FUCKING FINALLY AL!!! I HAVE BEEN WAITING FOR YEARS.

[@hunterh889]

I did 25 sets of 5 reps on pull ups 1 min per set, and my back was sore for 3 days lmao.

[@derricksmoove989]

Hey Alex I have a really serious question. So for the past 4 months I took your advice and i have been running starting strength with pullups and chincs added to it. So far I've gained 12 lbs, my bench has gone from 165 to 205, squat from 225 to 315, deadlift from 185 to 285 (less than my squat cuz I played basketball), rows from 135 to 165, and ohp has stayed the same for some reason... So basically I've made a lot of strength gains for the most part on my compounds but for some reason my isolations and shoulder press haven't increased as much at all. Just today I was curling for the first time since I started and my dumbell curls have only gone up 5 lbs? It's really frustrating and i dont know why it's like this. Is it because my bodies not used to isolation? If I start doing isolations more will my strength increase faster because i did a novice program? And I have no idea what to do with my ohp, I've reset multiple times but every time i hit 85 i cant progress anymore without ruining form. I'm 6' and 172 with okay leverages I guess if that helps. Thanks in advance man. Love your channel, been subbed for months

[@yergatlegend9470]

derrick smoove Isolation movements will not really increase quickly. You can only add so much to a dumbbell curl. Focus on adding a rep or so each time

[@paulocardenas1429]

Thank you for this

[@Xtazation]

my house is under construction and i just put some rocks in my old school backpack and doing some pull ups dips thats work for me

[@patricktorres1445]

Interesting. Im going to try high reps and high sets every other day for a month and come back

[@maurilio1294]

lmao a can't believe ii yesterday i decided to do calisthenics(which im doing right now) and then you upload this. what are the odds

[@dustinrudzavice2561]

This guy knows his shit....and fuck those planes. Like he said

[@TKO47]

I have pain in my left biceps from calisthenics 15-20 sets x 8-10 reps pull ups/chi ups/wide/narrow and 15-20 sets dips, 3 years exp in fitness, did gym before started calisthenics. Pain is when you squeeze like you are doing hammer curls only(exmpl: wide grip pain, chin ups no pain) not standard curls.

[@giannis.sw0384]

I do for along time weighted calisthenics two weeks ago im thinking about a small change so high volume calisthenics for example 20repsx5sets dips with 30sec-1min rest and some other excersises

[@raymondtrinh9253]

alex can you do a vid on how to incorporate both calistenics and fullbody weight training together?

[@deanrekaers5528]

Yo Alex I train like in a circuit pull up , dip .rows.pushup back to back minimum rest for not losing time But is it better to pullups 5-10 sets than dip 5-10 sets Rows 5-10 sets Pushups5-10sets Sorry for your time