Do THIS To Apply Progressive Overload With Calisthenics (3 Methods)

[@MinusTheGym]

I decided not to include unilateral (one arm) variations as a form of progressive overload, but always keep in mind they are an exercise variation to take things to the next level. And you can apply all 3 methods in this video to unilaterals too!

[@LiberatedMind1]

Hi good video but the sarcoplasmic hypertrophy is a myth.

[@Biggsy8324]

I use gravity, weighted vest and tension bands (mostly for biceps). I really enjoy calisthenics. I lifted weights at the gym in my 20's. I recently started calisthenics in the last year lost nearly 50 pounds with better eating and exercising. I'm back to my boxing weight of 178! And I'm 39! Feeling great! Love your channel keep up the great content.

[@TheActionHank]

I'm kind of in the same boat. Lifted weights heavy for about the last ten years. Just turned 29. Due to parenting can't get to the gym consistently. Haven't been in 2 months. Been doing pushups and pull-ups. Went from 225 to 196. I was never fat, but had belly fat. Somehow I feel stronger than when I weighed more and lifted. I also cut my protein after workout from 30g to 15-17.

[@richardmenz3257]

How are was doing these exercises at 50 pounds over weight ?

[@noasis8842]

I'm very new to calisthenics, and have been surprised with my progress. Specifically tucked hangs and the progressions you've highlighted in this video. When I started (about 2 months ago) my first step of progression was sitting on the ground and just *trying* to lift myself up into a hang. Now I'm up with one leg out. I'm very grateful for your focus on progression. My biggest issue is dips. I can't seem to increase the amount. I'm not too bothered as I still appear to gain a lot from them, but I can get about 5 done before I have to stop. Tried assisted with bands initially, not much better - I can't be sure, but I suspect this is a triceps issue, as returning up I can feel this wave of weakness setting in. In any case, I'm going to keep at it - everything is a progression now!

[@aielander1]

Congrats that really good progression, maybe you can try bands for dips 😉

[@noasis8842]

@@aielander1 Cheers. I've tried bands before but wasn't much of an improvement, although I think I'm about a week away from putting them back on.

[@n0tol3ranc33]

right now been doing alot of different styles of progressive overload is doing it weighted and doing slowly and controlled this one is works for me

[@camilo.antonio]

Adding weight was the simplest one for me. I'm too sloppy to do skills so adding weight was the easiest way to make sure I was progressing and not changing anything else at all.

[@jofitness9373]

You make hands down the best calisthenics content on your channel out of all(!) calisthenics youtubers. Straight to the point, facts and methods that can be applied and no unnecessary fuss. I appreciate it a lot. Personally, I mostly use no 1 use of gravity. I‘ve only been doing calisthenics for 1,5 yrs and I started being overweight and very unfit. Cali‘s changed my life completely in both physical and mental aspects and I‘m a much happier person. (Tried the gym but that wasn‘t fun for me.) Given my backstory I mostly use regressions for upper body exercises like chair press ups and chair dips, working my way to the unassisted exercises. For legs I do a lot of unilateral and explosive exercises (also for balance and cause it‘s fun) and I use weights (using weights for legs probably isn‘t very calisthenics like but I wanna build stronger legs). I feel like my progress is quite slow but as long as I keep progressing and keep enjoying calisthenics I don‘t really mind. Thanks for your effort, Ryan, because you make calisthenics more accessible for beginner and intermediate levels. I‘ll keep in mind to keep applying progressive overload to move forward.

[@Legion19911009]

This is informative! I'm also on a plant-based diet, but I've been mostly sedentary my whole life, other than a brief 3 month stint in the college gym. It's been a real struggle to build any work capacity OR strength, I progress from wall to incline to full pushups then just hit a wall. Convict Conditioning has some insane training volume. I tried a more normal rep scheme, but still struggled to get any stronger. All the tempo, rep schemes, timing and whatnot people recommend makes everything massively complicated. I don't even care about a six pack, I'd just like to have noticeable muscle and strength for once in my life, lol. I'm turning 30 and probably should be taking better care of myself.

[@ddpwe5269]

That is one of the main reasons CC has such high rep ranges at the beginning. It helps build up the initial strength in the muscle and tendons before moving to harder movements, that have less rep requirements. If you don't want to do high rep ranges, try isometric holds. Isometrics will help a TON with any progression as it makes you concentrate fully on the contraction. Which improves neural-muscular connections. Remember, it's not the exercise that makes you progress, but how much tension you can provide throughout that movement/hold. This is exactly what I did when I first started back after 3 years of sedentary lifestyle. Along with 'grease the groove', which does the same thing as isometrics, but for the entire movement. GtG is just doing a variation of a movement that you can easily get 4+ reps. If you can only get 4, you only do 2 reps at a time, max, if you can do 20, do 10 etc. If you can do them on the hour, great, but anytime you get up from what you do, be it going to the bathroom, getting something to eat, do a set, only 1 set. It's best to do this with just 1-2 movements at a time, but if you're going light enough just to get better at the movement, I wouldn't worry too much. It's when you start focusing on progression with it that you need to focus on just 1-2 movements as recovery will start to play a small roll. I literally did this for almost a year, progressing slowly from wall push-ups to counter, to rings pushups. Similar with both pullups and squats. I didn't bother actually doing workouts until recently, just over 6 months ago as I just wanted to get better at the movements. Once I did start getting more volume in, things were flying, everything felt solid, as I was working as one unit through all movements, as opposed to a floppy noodle losing energy at every movement. If you're in it for the journey and not the destination, I would highly recommend just backing off and getting better at the movement in whatever way you want. One of the main reasons CC has such high rep requirements for the earlier on movements.

[@rickasbell8825]

I am 57 year old male working out with 53 years of experience and I like weights gyms bicycle rides skateboard I am military veteran learning yoga and calisthenics pullups and pushups thank you for you website and I also enjoy swimming and snow and water skiing and roller skates Rick asbell

[@RocknRollkat]

Sarcoplasmic Hypertrophy, who knew ? I've been lifting weights, calisthenics, tai chi chuan, etc. since 1964, and NOW you tell me ? Excellent presentation, thank you for the new information !

[@JonDanMart]

Ryan, thanks! 1. Training Volume 2. Manipulating gravity

[@КДзен]

Yeaa) almost first! Thenx;) you for sharing your thoughts with us! You really helped me with one hand push up! Now I am working on my front lever. I wanna communicate with you more often about some calisthenic techniques . Have a good day my friend;)

[@acecommander1]

Very excited to find this channel!

[@xy3364]

I choose no 1 and no 3 methods mixed up 80 to 20% mostly both do the job. Good video short and with lots of info keep up good job max respect

[@artwebb6939]

I will generally use regressions to build up to the standard variation of each exercise, and then add weight from there I also like pauses both at the top and bottom, and I prefer doing upper body exercises on rings for a deeper range of motion

[@ddpwe5269]

Great video Ryan! I currently use 1 and 3, but that's only because I just recently got back in to working out and not at that level, just yet. Then, it'll be all 3 methods, sometimes, all within the same session.

[@ilirbeu]

Terrific informative video. Thank you for all you do in this channel. I have a side question which may be related to progressive overload: I noticed that in your weighted pull up illustration, you are pulling with your right arm a fraction faster than with the left. This brings me to a question I had meant to ask: I understand unilateral training is the method to handle strength imbalances. However if we train unilaterally both arms or legs with the same reps/sets/frequency, how would the weaker muscle get to the same level with the stronger muscle? Should we apply more training to the weaker muscle until it reaches the goal? E.g do more reps or add more weight on it say when doing incline single arm pushups?I would appreciate your take on it.

[@gm1799]

I'd typically reccomend starting with your weaker side and adding an extra set for the weaker side at the end so let's say for example you usually do 5 sets each arm you would do 6 sets weaker arm and 5 sets on your stronger arm and eventually it should balance out

[@ilirbeu]

@@gm1799 yes, that makes sense. Thanks so much.

[@Luke56721]

i don't have a pull up bar and have been using my dining table for pull ups for a while now, i now elevate my feet on a chair. i don't really know how to progress any further other than getting a pull up bar, but i don't know if my door frames can handle that; they're rather decrepit. thanks for the informative videos, man. i've learn't a lot from you.

[@omerlevy5168]

Great video. I use the third training mathod, the one with the increased volium.

[@greatscott6971]

Great info, I use #1 the most for calisthenics workouts. I have been getting good results with ‘pulsing’ or limiting range of motion esp once muscles are already fatigued. Not sure what you would call it but seems somewhat related.

[@MinusTheGym]

I call it pulsing too! I know exactly what you mean. Works great!

[@primalperry5667]

I"m a bit of a noob, maybe intermittent when it comes to working out. I'm actually still trying to tune the movements I use in my different workouts throughout the week. That being said, I apply progressive overload primarily with form/tempo and volume. When starting a new movement I haven't been doing, I'll do maybe 75% max to check the reaction from my body over the next few days to make sure my joints etc are ok. Then I focus hard on form and tempo while keeping the sets/reps the same for a few weeks. Once I feel like I really own and control the movement and my joints are feeling strong, I push reps harder. Once I cap out on desired rep range, I generally use gravity to increase difficulty or switch to ring version (ring pushups versus floor pushups). I feel like most of my progression time is actually spent trying to use better form and once I get that dialed in, the reps come so much easier and with better quality. Being new, I'm not sure if this is a good way of approaching it but it seems to work well and helps me avoid injury by building a base with good form and joint mobility/strengthening. I feel like it will work even better once I dial in the exercises to do better and arrange my splits better. Little by little I seem to be figuring things out.

[@benjaminrevell4614]

I'm just getting back into working out, but I am planning on using a combination of manipulating gravity and adding weight. I luckily already have a weighted vest from years ago, so it's no expense for me.

[@kaigorodaki]

When do you increase volume?

[@jbeans9421]

Great video

[@kunaltrivedi11]

this was great video, i learned something new today about hypertrophy

[@MinusTheGym]

I’m thinking about making a full video about that topic now. Thanks

[@kunaltrivedi11]

@@MinusTheGym Oh yes, that would be great

[@Fosyweb]

I have started working out from your videos , but can you pls made intermediate full workout videos for full body and. Split rouutine !!?

[@paulcohen6727]

Manipulating gravity is the best for me. I don't want to have to buy a lot of equipment and I'm interested in lean strength rather than hypertrophy. I'm also looking forward to achieving my first handstand pullup. Is there any way I can use resistance bands in doing this exercise to make it easier?

[@VictorVerstraeten]

What should you do when training every set to failure? Add wheight as well? I'm training to failure for a couple months now but i don't seem to get any stronger as i haven't noticed a big change in max. Reps per set..

[@MR-yb8od]

Thanks for the video! Though I doubt that sarcoplasmic hypertrophy occurs within two weeks of training with higher volume and reps. My experience is that it takes much longer than that. And people like Brad Schoenfeld argue the same.

[@nekaudi4372]

Thanks for explaining that mass gain.

[@oppoto9973]

Bro I have a question! Is it possible to train push-ups, pull-ups, crossbar presses and squats together in one day for two or three sets three times a week? Or would it be impractical? I know many people say that it is better to exercise one muscle group one day a week, so that it will recover properly, but my level is not so steep to perform SUCH a number of repetitions, after which I need a week of rest. Your opinion on this question is very interesting!

[@MinusTheGym]

Absolutely. Full body 3x per week like that is a great way to do it. I work out like that often myself. Plus, full body routines have been shown to stimulate testosterone production more than split routines, so that’s a bonus. You should absolutely do it. My only recommendation is to keep active on the other 4 off days throughout the week. I typically jog and stretch on those days, or ride a bike, do yoga, stuff like that. Something lower intensity and aerobic.

[@oppoto9973]

@@MinusTheGym Got it! Thanks bra

[@HansPeter-xb1rm]

I have a question, does progressive overload mean that i should make the excercises "harder" in every training session or to make each set harder in an excercise?

[@humble.genius]

Hi Ryan! I have been reading this method about increasing raw strength. The method is simply doing low rep high set exercise in the muscle group that you want to improve. Can this method help in muscle gain also? I really want to know your opinion about this type of method as i have just starting exercise,, and iam currently trying hard to get my first pullup by using this method also.

[@keith606]

What is your opinion of Dragon Doors ISOCHAIN? Seems to be a game changer in the isometric world but it’s stupid expensive.

[@iktil5784]

I can't keep my knee straight while doing pike pushups on ground. So is it okk to have my knees slightly bend while doing basic pike pushups?

[@tracklauonly]

Manipulating Gravity sounds so so so cool!

[@MinusTheGym]

lol! It does. Probably because it sounds like the book title Overcoming Gravity 😊

[@TrapXbackwud]

Hey bro ive been really confused lately. For example, i can do 3 sets of 10 reps on the chest dips but it takes me a really long time to get there and im always taking breaks inbetween reps.. do you think i should just do maybe like 6 or 8 reps of 3 sets and then maybe the week after that i can up it up a notch to like 8 or 10? But how do i know when to up it up a notch? Its just different because i weight 145 and i dont be lifting that much during other certain weight workouts or machines.. do you think if I can do just enough reps till my RIR? Maybe like i can only do 6 reps till failure 3 times. And hopefully next week ill be able to do 8 reps till failure but i dont know it feels like im gonna hit a wall or something doing this method man im honestly just writing this comment to try and express myself because none of this is making sense anymore

[@Aimad_99]

how should regular push up i can do in order to elevate the feet

[@albertot.3556]

I use bands! They are cheap and requiere no space. They can help with the exercise, but they can also be used to add resistance

[@MinusTheGym]

Hey, now that’s a great method. I should’ve included that in the video 🤔 thanks

[@jimperry4420]

Another effective method is paused reps. Pause for 3 seconds at the bottom of a push-up etc.

[@ArbeRamos]

nice nice 🎉

[@melanicsolah8553]

Decline push ups is all I do 💪🏿🤲🏿💯

[@muradbasil7549]

These exercises give flexibility and high nervous power to the body and that's what any body needs. ❤️❤️

[@joshuabush2569]

I've actually always liked that strong dense lean look rather than that puffy bodybuilder look personally...

[@MinusTheGym]

Yeah, I like those "myofibrillar gains" too 🤣 It's just too bad they're so slow and arduous compared to increasing volume.

[@donaldmundo7116]

I am surprised that you didn't mention going from two limbs to one.

[@Elysium405]

I think in order to truly master calestenics you need to do the gravity method to make your body be able to do more complicated things.

[@lhupog1]

I think I have the same weighted vest. So for me progression is all about weighted calisthenics. Dip belt and plates.

[@MinusTheGym]

Love it! That’s my favorite style

[@glebkozlovskiy1101]

Hey bro how can I achieve a wall HSPU? Any progressions?

[@mamamal3]

Change angle, start with Negatives

[@glebkozlovskiy1101]

@@mamamal3 sorry I don't understand.I should start with HSPU negatives???

[@MinusTheGym]

The progressions I used: pike pushups, decline pike push ups (low elevation, then high elevation), wall HSPU negatives, wall HSPUs. Work on each progression until you can do 3 sets x 8 reps. For the pike push ups, always concentrate on a steep negative, meaning your head is coming down almost between your hands (just in front of them), this will translate better to wall HSPU. Practice your back-to-wall handstand hold along the way, and keep up on your running to lean out. The leaner you are the easier this will all be.

[@glebkozlovskiy1101]

@@MinusTheGym oh ok but when do I move from pike Pushups to decline pike Pushups because I can do 3×8 on pike Pushups but if I move my legs closer to my hands they are harder?

[@abstractnonsense3253]

I use gravity manipulation the most but I'm still a novice at this.

[@neversate]

Plateaued at 9 reps on bodyweight pull ups please help me progress

[@MinusTheGym]

Have you tried greasing the groove yet? Do many sets (like 5-10) of only 4 or 5 reps (50% of max) throughout the day. No need to warm up because they’re submaximal sets. Do that every day for a week or two, then take a day off and retest your max the next day. Frequent submaximal sets or “greasing the groove” is amazing for increasing reps and breaking through plateaus.

[@neversate]

@@MinusTheGym 10 sets throughout the day while working as a construction worker is not possible brother.Yes at home i can do 5 or 6 sets

[@jayadama1301]

Gain you can big

[@edmundo_bj]

The only problem with progress is my abdominal fat I can't eliminate.

[@5ystemError]

A great way to increase the difficulty of calisthenics is to just gain weight lol

[@35327290]

Johny Sins ?????????

[@joe_zupko]

I like to mix it up 50/50 weight training and calisthenics. Although I can barely do 10 pull ups so I want to find some of the body weight exercises a bit too difficult or I don’t have the right setup to do the variations

[@StevenJQuinlan]

Apropos of nothing, you have gorgeous eyes