How to progress with Weighted Calisthenics???

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This is definitely a question I get asked quite often ... So here is the answer that a lot of people hate hearing ... Basically use the same weight until it's easy !! Very simple but effective way of progressing for those who are not impatient. Give it a try and enjoy the process! =)

[@RaymondBurton]

You know when a guy studies Pavel Tsatsouline, that his knowledge of strength is legit. That and Dom is a beast. I have to dig around and find his one arm chin tutorial. Still a big goal of mine. Here were my takeways from the video: - For strength, do 5x5 for a month and then big jump - let it be easy before bumping the weight. - Train each movement for strength 2x/week - Usually 3 exercises per session - Put in an active rest week every 4-5 weeks where the volume is only 2 sets for each exercise per session. Anyone got anything else I missed?

[@arsven2131]

Nop, thanks for summarizing so well.

[@wjtek-_-4787]

Dominik sky i know that there's plenty of videos out there about this but can you make a video of how you would schedule a week of trainings for example push, pull, legs x2 and what exercises you would perform each day and how many reps and sets. This would greatly help me and others especially when it comes to weighted calisthenics. Thanks

[@trdic]

I'll make it happen!

[@wjtek-_-4787]

@@trdic thank you 👌❤

[@johnnypedra1]

Yesss man youre a legend for commenting this

[@hadooookn]

Dominik Sky that would be amazing of you did. Always looking for ways to improve and new ideas

[@Coolgamer322]

I can share my experience, I think many principles are similar to Dominiks but he would have to correct me. I only train 4x a week and I do a push pull routine, so this is what that would look like for me. Push Pull Push Pull Obv legs don't come into play but my rule of thumb is two days a week minimum to progress a certain movement, so after every push and pull exercise i would do a leg exercise which basically means 1 leg exercise 4x a week or two leg exercises 2x a week (goal dependent). With this i try to find a balance between compounds so i train both quads, hammies, and glutes evenly to prevent injuries. Obv you could also go 5x a week and program a leg day in there but this did not work for me consistently so I had to adapt. In terms of programming push or pull Dominik pretty much mentioned it here. Look at all planes of movement you can progress in. So push could for example be [Front plane = Push ups, Bench press] [Down plane = Dips or dip variations] [up plane = handstand push ups, overhead press, pike push ups] --> and that day you can also work on push skills like planche or handstands (some prefer doing this before the work out and some after) and a pull routine could be [Front plane = Rows, australian pull ups, front lever pull ups] [up plane = pull ups or variations] and there isn't really a proper down plane in pull so you usually compensate with bicep work like Dominik mentioned here. --> That day you can work on pulling skills like front lever Hope this helped :)

[@lilkid8055]

2nd , dominik sky you ve got all my respect man thanks a lot for everything

[@luchokostov5841]

You remain the best teacher on calisthenics in my opinion. Thanks a lot man for what you do and how you have helped us throughout the years. Deep respect!

[@shades4313]

That’s amazing, I’ve been doing literally the same thing for the last year and a half. 5x5 weighted pull up but I don’t increase for at least 6 sessions, it’s worked like magic!

[@elicohen8156]

So do you just improve the form between each session? Or do you build up for 3x3 to 5x5?

[@mrnaizguy]

I like this approach. Trying to do more everytime has ALWAYS led to overuse injury for me in the long run

[@Kboges]

Totally! Also, keeping reps the same, weight the same, and taking a few months to improve technique and dial form in is a great long term solution for strength while staying healthy.

[@WorkoutUnionPT]

Always with great advice! People really need to understand that things take time and that progress doesn't come everyday! "Better slow than none"

[@tcolletto123]

I’ve been doing this method for 1 year. Went from 8lbs in my weight vest to 20lbs. Slow and steady wins the race folks. Dominik is spot on with this advice.

[@KastoeKrab]

You surely can gain a bit faster. 12lbs (like 6kg or something?) increase in a whole year is very slow progress. You can add 10/20lbs in 2 months if you use steploading correctly so what were you doing 😂

[@tcolletto123]

@@KastoeKrab Yes you could if you wanted to. You might not be accountign for the fact that as you increase the weight in your weight vest, your body weight might also go up (because your getting bigger and stronger). So if you weigh 170 lbs with an 8 pound vest, by the time you get to 20lb weight vest your bodyweight might be 180 lbs so your actually acdding 30 lbs when youre doing calestenics workouts.

[@KastoeKrab]

@@tcolletto123 getting 12lbs (6kg?) Stronger never needs 10lbs (5kg?) Of muscle increase lmao. I dont think you should take in your own bodyweight in the calculation, since 1kg of lean muscle mass or idk 2lbs of lean muscle mass can move way more than only the lbs gained in weight.

[@KastoeKrab]

@@tcolletto123 you are still only adding 20lbs of extra weight. Ofcourse you are now bigger and weight more but you are also way stronger. So doing pull ups with 10kg at a bodyweight of 80 kg still is only 10kg weighted calisthenics. 10kg pull up at 70kg bodyweight is also still 10kg weighted calisthenics. Only if you gain the 10kg bodyweight in pure fat than you can calcute it in the weighted calisthenics side i guess, but nobody ever gains 10kg of fat only when working out

[@mateovera7179]

Today I talked to a friend about this, how weird my weighted calisthenics workout have been latley and KZbin decides to recommend me this video. I'll comeback at the end of the year to compare. See ya!

[@donkeystains7739]

When you talk about training i feel nothing but honesty and knowledge from experience....thanks

[@trdic]

Thank you!! I appreciate that! 💯🙏

[@Karan_aloneboy]

Same

[@joaogirardi2943]

This is what I like to do with weighted chin-ups: I try to lift a weight that I know I can do 6 reps on the first set, then rest, then do a set with 5, 4, 3, 2, 1... If I can't do 6 reps with the current weight, that becomes my goal. When I get there and feel confident to try with more weight, I increase it and do just ONE rep with the new weight, then decrease to the older weight I was doing before then I do 5, 4, 3, you get the picture. Every training session (2 during the week, just like you) I try to add another set with 1 more rep with the new weight and decrease the sets with the lighter weight until the heavier replaces the lighter ones, and when I finally get to 6 reps with the heavier weight, I increase the weight again and start it all over again. I went from 6 chin ups with 20kg in November, 2019 to 6 reps with 35kg this month (February, 2020). It's a little bit fast and I injured my shoulder in October 2018 doing muscle ups (rotator cuff), but I recovered and also I have some years of doing calisthenics under my belt , played a little bit with weights while doing so, but now I'm serious about weighted calisthenics because I want to have strength for the one arm chin up.

[@jiv32]

Just when I started weighted calisthenics, my man uploads this video. I was subconsciously planning to do this strategy because when I first started calisthenics I kept doing it until it became too easy. Then I recently decided to add weights. Been pulling additional 10kgs for 2 weeks now and one guy at the gym kept telling me to increase the weight every week and I started having doubts about my progression. But thanks for this video. I will stick to it until it becomes too easy.

[@Abhishek_Sawant]

Exactly same here buddy :)

[@haimura5356]

Great job, man. I was close to depression about my results, but you instilled hope in me💪🥺 Good luck🍀

[@Jamizdoorson]

I love how you implement the rest after couple weeks thats so important. Needed to hear this

[@FellixMarkovskiy]

Dominik my respect to you for your business, you talk everytime proper stuff for progression and not because of hype✊🏽.

[@vincebanez]

I see the crosses in your gym. God bless you. Heaviest weight you can carry is that cross. Keep doing what your doing.

[@YusuFit]

Man i am not used to comment on KZbin videos but you earned it bro you are doing an amazing job you had my respect keep going like that beaaaaast 💪🏻your videos are very useful.

[@maryetdave]

Thats one hell of a ripped back, my goal for 2020

[@DanielMOFO]

You can absolutely go up in weight each time. Just in smaller amounts.

[@justinlagman7754]

The freak man. All this information is amazing. I love it. Much respect Dom!

[@xoxo-yp1fc]

when u can lift a weight for 20 reps its time to progress with weight. until then stay patient and lift the same weight.

[@Ben_sul]

20 reps is excessive

[@BhavjotAhluwalia]

Thank u so much for this video Dominik it helped me a lot in distributing sets and reps throughout my routine more efficiently and also gave me insight into weighted calisthenics 🥳🤩

[@lucianclinciu7443]

The best video you ever did,and I follow you for two years now😏

[@iurilage8474]

Dominik please make a video about how many sets and reps should an athlete do in a workout and on a weekly basis when trying to get as much muscle endurance as possible I know you focus more on strenght but a video like that would help a lot of athletes like me that want to get 40 or 50+ Pullups and 100+ Pushups in one set

[@Tsunomato]

Did you got what you want? How are your numbers today?

[@charlesmitchell5841]

Good advice.

[@hypo9956]

Thanks a lot! I thought i have to die every time I train and now I realised that that's a reason why my progress is not as good as it could and should be. Thanks!

[@Efrixxx]

Thanks for all your hard work! I've gained >5kg already and will keep pushing =) I really would like to see a tour of the sky gym and hear the story behind it. Truely inspiring!! Thanks again!

[@askaboutRudyV]

Thanks Dominik, I will take a deload week every month, with way less intensity and volume.

[@dddominik4014]

I've been practicing this method in case of weighted dips for few months. I started with 20kg easly, then I moved to 30kg and I am already on 4x4. I do it once a week, because at second day i do basic gym push workout (bp, ohp etc.), furthermore i feel better when I do strengh dips once a week. I think it goes harder during increasing reps, so i will add 5kg instead of 10kg next time, but I can recommand this method for you, if you have any doubt. In case of pull ups, I have just started using this method but I think the crucial thing is to be patient and trust the time.

[@dddominik4014]

Well, this method is brutal, now I am on 40kg on dips (3x3 today) and it moves like air

[@vishalkannan926]

Very very help full bro this is what i had been searching for

[@sonicman84]

I'd have to respect your simplistic approach. Thank you, dominik.

[@llifenz992]

It's not boring bro its hard work but hella efficient I got from +8 to +18 in about 2 months I was stoked! Yes 5 sets of 5 on + 20 Is decent as

[@ahmadamer8094]

So basically, you need to master wvery weight. I do this kind of training and its really good. And believe me if you consistently train, liek every day , then in 2-3 weeks you will add more weight

[@rasmusboding5956]

Could you make a video about lower position in the one arm pull-up or one arm chin-up please. Always true stuff when you talk, principals that work💪🙏

[@matiasmolinas1472]

I'll definitely give it a try, I'm always trying to progress in form first but I was always worrying about increasing weight so this is so helpful for me. Thank you dominik. If you want an idea I really want to learn how periodization works in calisthenics, what I mean with this is that there are so many elements and goals to aichive in calisthenics and bodyweight training in general that is sometimes overwhelming. Thank you for reading

[@alexanderchrysomallis322]

What i can do for press day Bty very good video keep going like this 👍🏻👍🏻👍🏻be a champion

[@ismaillounis4755]

Great and Very helpful content thanks a lot . You're unique you give information no one can Salle it .

[@Pade_1]

I was asking a few weeks ago for a weighted pull ups progression Video. Thanks for that Dom💪🏼. What do you think about the Rest- Pause Method to encrease more strength?

[@miroslavvano1054]

good advice :) it is important to go through stages ofoverload and deload...

[@oscarriquelmejato2283]

Guys, i LOVE this Guy, he is my biggest inspiration but i believe this is not good advice, progressivly overload by adding not Weight but reps, whenever you get to say 8 reps, then consider adding Weight. In my experience i did 5x5 20kg pull UPS and months went by and It wasn't grtting much easier so i began adding reps and i progressed much faster.

[@nixianer7503]

thats a new method to me, will try, thank you!

[@RamoulVinit]

Awesome bro 💪

[@teosuperman_]

Nice work bro 🙏✅💪🔥

[@jmd700]

As a fellow heavyweight calisthenics fanatic: Could you make a video on your approach on the iron cross? What is the safest way to progress, what are - from YOUR point of view - the prerequisites? Also, even though I haven't been training all too consequently for the past couple of months I'm able to perform bar and ring muscle ups (only a few tho), handstands (no push ups anymore atm) and a solid back lever mainly thanks to your programs on dominiksky.net. They've worked wonders for me! So I'd really appreciate your take on the iron cross very much, since your work and knowledge has helped me a freaking lot!

[@Денис-у8м7щ]

💪Boom✊

[@nunomaia5513]

Whats your opinion on high volume calisthenics vs progressive overload in muscle growth

[@jianqin1117]

Nice content again. This is what i looking for btw in the video and previous you mention about accessory exercises for front lever. I would like to know it suppose to be at the end of workout or after strength exercise or before hypertrophy exercise?

[@gam3on700]

Thanks man , currently I'm struggling with progressing at weighted pull ups , stuck with 10KG for 1 month

[@Ben_sul]

How often do you train with 10 kg

[@gam3on700]

@@Ben_sul about 2 times a week every 3 days i workout the back , doing weighted pull ups and weighted chin ups , deadlift , barbell rows

[@Ben_sul]

@@gam3on700 ok 2x a week is the perfect amount but one session has to be light and the other heavy. For example: Monday: (light)chinups 6-10 reps with a couple reps left in each set and the same with other exercises Thursday: (heavy) chinups 3-5 reps 0-1 reps left hardcore balls to the walls. Or you could do 2 weeks heavy and then 2 weeks light but always keep it 50/50 I used to train heavy 2x a week every week and it didn't work for me but when I did this progress became better

[@gam3on700]

@@Ben_sul ok bro i will try it

[@mohammedalbarbari6274]

thanks its great advice

[@ajhan8612]

Jak si ko bik i najaci si poz iz bosne

[@κωστης-ι7ψ]

I started with a weight that i could barely do 5 and with shitty form and i did like 6 sets of 5 then a lil less and so on until i manage to do 10 with good form and then i put more weight to start again that way i could always keep the reps low and i believe my strength increase faster cause it was really heavy and my body had to adapt woth each rep

[@northernsurvivalbackcountr4986]

Makes sense I'll try tht thx

[@deleted11806]

I have a queation I train like following 5 Sets of weighted pull ups 2 sets of it I lift 30 kg for 3 to 5 (can only 3 now )then I go on for the 3 sets of 20 kg for min 5 or 6 reps . What do u think about it should I leave this method and start with ur suggestion . Kind Regards ❤

[@UsernameTaken.]

Dominik sky can you make a workout app. I would really appreciate it! Thanks!

[@jkmaster8070]

*QUESTION:* how much should we increase the weight when it gets easy (pullups and dips)? 5kg? 10kg...?

[@wajdi4468]

Dominik Sky how many rep should perform before adding weight for example i can do 7 pull up with 20 kg should i do more reps (10/15) before adding weight

[@elifriedman4435]

Latterly I'm basically in the same exact spot I can do very similar reps as you and have the same question

[@davepazz580]

There really is no definitive answer... you just have to do it when you feel the time is right.

[@RubyRubeMe]

Hey dominik what do you think about the david packer planche tutorial? And would you recommend doing it?

[@crosf3234]

All his exercices are extremely focused for the Planch, those workouts are perfect, i do his workout, i see progress every weeks (i workout 3 times a week (monday, thursday, friday) i got the straddle very good form (but only 3 seconds for the moment) last week but it becomes easier each session

[@mrajwarrior]

How to make weighted calisthenics routine ?

[@dbbdbdbdbd599]

Am stuck at 40kg for 7 since June

[@meialua5178]

Kinda late but 7 is too much for a strength exercise, increase the weight to 4 reps and you’ll probably get better results

[@ariturbo4094]

Tx for the vid,,,,, do you ever had DOMS?? If so , how do you overcome injuries and your schedule in your drill ??

[@KishoreKumar-jd6mg]

Dominik sky, would you make a review of the product for weighted vest and or weighted dips . Thanks !

[@drioustb9182]

Thank you

[@RGV2300]

I undulate intensity 😃

[@MosCraciun777]

I'm quite tall 1,97 m / 6.5(6) and I can do only 5 maybe 6 ring chinups. It's weird that I can reproduce similar reps(or close to) with weights. How exactly do I increase my rep count ? More sets ? Add weights and low reps ?

[@mrbartuss1]

Very informative video! I have a question. Is progressing on volume in weighted calisthenics training (pull ups, push ups, dips) done the same way as ,,conventional" hypertrophy training?

[@felixupsidedown2218]

So do you stay with the weight and the variables or do you change from5x5 to 4x6 and so on until it becomes easy with 5x5 ?

[@thoughtsonfitness3249]

Thank you or your time Dominik ......☝️

[@arthurrobinson4644]

Wheres the link

[@mikelim7514]

I did 5x6 with pull ups started with 8 kg Vest and i increased the weight every week by 1 kg and it worked up until now and my sets are now 40 kg 5x 6 and i can do 20 reps with around 20~ 22 kg but if this wont work anymore i will try your method as well

[@trevbarlow9719]

Glad it worked for you, but that's not the type of approach discussed in this video.

[@joydeepjoshi]

00:28 Steple training method

[@abolibert5988]

What if I do 10 sets os 8-10 reps ?

[@injectred5014]

Say I’m am doing 3x5. If I can do 7 reps on the first set would I do that or just do five reps to save strength for the next set?

[@thaibactran2854]

Would you recommend high reps weighted pull ups like 8-12 reps or stick to low reps.

[@noa5380]

Thái Bắc Trần also wondering I’ve been doing weighted pullup for 8 reps

[@trdic]

Start with higher number of reps like 8-12 then slowly increase intensity with the coming weeks and lower down the number of reps up to 5.. And further down the line up to 2-3 very intense reps... =)

[@polluxtoda]

how do you get to create the separation for your lower back muscles in the thumbnail ? they look a little like the "6 pack abs" of lower back version like in the anime called Baki The Grappler on Netflix.

[@Mateogon1]

so we keep the weight the same, but what about reps? also the same?

[@ryanslife4478]

I wanna get 90 pound pull ups wide grip and regular grip for a few sets of 5 I'm stuck at like 70 and 80 for a few reps so basically stick with a weight I can do 5 reps with and try out out different set and rep ranges until it gets easier ?

[@ikerfarinas829]

Hi from spain

[@andreasaltarel2278]

What do u mean with big jump of weight?? 5/10kg for pull ups

[@anabuisan9763]

Dominik sky, i,m beginner. What is the first for make well calistenics, core or arms? Thanks for your videos.

[@solerrics]

how much of an increase on weight and what are your thoughts on reverse pyramid training?

[@dushyantsingh8416]

Which meal you take before workout

[@remix2453]

Bodybuilding sure is great or weighted calisthenics whatever you want to call it dude

[@davepazz580]

It's actually weight training...

[@ashishnegi6054]

Webster tutorial please

[@staryplech]

Should i train Weighted Calisthenics as hypertrophy or as strenght training ?💪

[@nuzabe9054]

Julčo if you have access to a gym, train hypertrophy like bodybuilder. It’s possible to train hypertrophy in calisthenics, but it doesn’t compare to bodybuilder type training. For strength train calisthenics, for hypertrophy train like bodybuilder.

[@FernandoSilva-fp2ng]

@Dominik Sky so when do we add weight? Like I can do 6 sets of body weight pull ups and the reps are as follow: 10, 9, 9, 8, 8, 8,

[@Abhishek_Sawant]

You are ready for weighted pull ups. Choose a weight with which you can manage only 3-5 reps per set, as that's the sweet spot for strength training.

[@tobiasmessner9893]

What do you think about cluster set for weighted calisthenics?i mean go for more weight but doing one cluster set..

[@trdic]

Not a big fan but to be completely honest I never went fully into cluster reps for an extended period of time...

[@ammaralqattan9592]

What about deloads on this method

[@ethanchaiko3755]

if you do this could i jump from 60 pounds to 80 pounds once 60 feels easy and I am doing 5x5

[@theonlyakuma]

I used 1ton but that became too easy. :p

[@ayoaye2276]

EAT

[@demiurgo.creador]

BOUM!

[@vladneacsu7999]

25 kg is my current pull ups :))))❤for how manny weeks would you say i shoul keep the same weight?

[@joepeglegmorgan3015]

How much reps and sets are you doing?

[@vladneacsu7999]

@@joepeglegmorgan3015 6-8 reps and 4 sets

[@juanmiguez4240]

Me encantaría unos subtítulos al español 😆

[@rnonthenicschannel4820]

Hello Brother

[@mohamadhoseinzakeri49]

100%💪💪👑

[@joepeglegmorgan3015]

Hey,a question.if you can pull 40 kg for 2 reps for 5 sets. Just continuimg doing 5 sets of 2 reps until reps increse on 5 x5?can You tell?tnx

[@goodoldtom]

This method is basically step loading instead of linear loading(Pavel writes about this). You stay at the same weight for longer instead of adding weight as soon as possible. It's usually not used with something as high intensity and difficult like 5x2. I think typically, you'd do something like 5 reps at a manageable weight--e.g 30kg pull up--so you can barely do 3x5 with clean form. You stay at 30kg until it gets easy, easy enough that you can do 6-7 reps on the 3rd set if you wanted to. Then you increase the weight. Or add more sets, like 5x5, then make a bigger weight jump

[@joepeglegmorgan3015]

@@goodoldtom Ok,tnx

[@asemmagdy6311]

When you say you stick with the weight for how long perhaps I know it differs from a person to a person but give me a range of time??

[@jesecampos3056]

Im not Dominik, but i'd say a range from around 3 weeks, to a month~, it depends completely on how you feel with the weight

[@asemmagdy6311]

@@jesecampos3056 2 to 3 sessions per a week?! Is enough right?

[@Jhorne84]

@@asemmagdy6311 Depends on your goals my dude. Are you looking to only train weighted calisthenics mostly?

[@asemmagdy6311]

@@Jhorne84 Am looking to gain strength to be light with my body weight

[@Jhorne84]

@@asemmagdy6311 As far as the weighted calisthenics, stick with the same weight until you are no longer challenged. For example if you are doing 5 sets of 5 reps and your last set is still a bit of a struggle gettin 5 reps continue with that weight. But if your knocking out the reps with perfect form every set then its time to move up. There really is no time frame because everyone's development is different. 3-4 weeks is usually a good time frame

[@wjtek-_-4787]

This is what ive started implementing into my workouts for examples dips on rings with 15 kg. So much more harder on the rings haha but feels great.

[@승후-t7c]

👍👍

[@mrk4024]

Then the progressive overload every workout is shit? :D

[@Abhishek_Sawant]

Same doubt here xD

[@TheAKAQ]

Not what he said. He just showed another method. Progressive overload is great if you start with easy weights and add more wisely in the next training. And you must know when to deload as well. In my opinion some exercises like squats, deadlift and bench press are more convenient to apply PO.

[@elicohen8156]

Check out his new vid about achieving a 40kg pullup.