How does Volume or High-Rep Training Build Muscles?

[@212smokin]

because of your channel I now do 300 push ups 500 squats, dislocated both of my knees in the past, now they feel bullet proof, thanks oldschoolcalisthenics

[@Anonymous77-s1s]

And bc of all thise reps you look goated

[@212smokin]

@@Anonymous77-s1s blessings my brother!

[@OldSchoolCalisthenics]

Thank you so much 😎🙇‍♂️🙇‍♂️🙇‍♂️

[@DrDeepstack]

Exactly what I'm doing right now, mix up pure strength with high rep in my program. Making more progression then ever, both in strength and size

[@LittlePatter8]

How do you balance the two? Both in the same session or split up?

[@paused151]

Did 272 squats 2 days ago.. next round tomorrow thanks for the motivation.

[@OldSchoolCalisthenics]

You're welcome

[@sman53]

I do three different types of squats so I can do a squat everyday and not overload the joints

[@Ilethsamael]

I did 400 plus bw squats workouts....brutal...never had consistent doms for days like that

[@OldSchoolCalisthenics]

@@Ilethsamael good!!!

[@Ilethsamael]

@@iii___iii muscle pain(delayed onset muscle soreness)

[@janibrahim1091]

This guy has the best natural bodyweight (calasthanics)physique I've seen

[@OldSchoolCalisthenics]

Thank you , man 👍👌🙇‍♂️

[@rhatguy3565]

High rep basics vs lever progressions vs weighted calisthenics. What do you think is best for strength, endurance, and hypertrophy. What are your thoughts?

[@OldSchoolCalisthenics]

High rep and weighted

[@yideoz]

Great to know, one of my resolutions(goals) for the new year is to get lean using just my bodyweight as resistance

[@OldSchoolCalisthenics]

watch over your nutrition too

[@unknowninfinium4353]

The King is back. Here to take over.

[@OldSchoolCalisthenics]

:))

[@Fluffisnoterm]

I would add the fast-twitch Type IIx fibers get recruited as well on the very last reps, so they also get hit with a growth stimulus.

[@OldSchoolCalisthenics]

Very right. 👌👍

[@muhammedsalman4021]

@@OldSchoolCalisthenics bro i am new Into calisthenic but I am already working out in the gym without any diet . Give me a workout plan to workout

[@bodyweightkettlebells]

Hi, long term subscriber here. What do you think of 1 set rest-pause training? You talk about the exhaustive last several reps as the muscle building reps. What if you do 1 set of say 20 pushups until you cant do anymore with good form, rest for 10-15 secs, and go again, and again for about 4 or 5 total rest pause sets? Those rest pause sets all contain only exhaustive reps correct? Is it more time efficient with similar result as multiple high rep sets?

[@OldSchoolCalisthenics]

hi. thank you. i dunno for sure whether is more efficient this way but it sounds like it should work and provide similar results. at least how it sounds by my part

[@desmonix]

Shout out from Singapore. Thanks for the informative videos.

[@OldSchoolCalisthenics]

Hello 👋 🙇‍♂️

[@MD-ok2oo]

Living for this new style of videos

[@OldSchoolCalisthenics]

Thanks. Easier. I have time to document more

[@Ilethsamael]

My workout are literally 1 exercise for 15 sets per workout. Best results ever and constant progression. Play with rest times in cycles and you'll be golden.

[@OldSchoolCalisthenics]

it actually works. I agree one those workouts based very simplistic where you give it your all for a single exercise.

[@Ilethsamael]

@@OldSchoolCalisthenics I also find it easy to gauge progression. I usually do one day push ups and one day dips. Both times 15 sets and, since there is no other exercise involved, I can see where I progress, how I feel with the reps etc. I tend to run 4 weeks cycles so I can both profit from neural adaptation and from "beginner" rep increase. I find it more sustainable. I can still get around 45 sets per push and pull muscles a week. I run legs differently because they are not my focus now, so I am a little more at maintenance with one set bw squats increasing reps 1 per day (today will be 56). Fun is important for consistency.

[@OldSchoolCalisthenics]

I love it. This method is not incomplete as many would think, simply because you revolve on frequency and the next you train, you make sure to train the other large muscles groups. Basically, you don't leave anything behind, you just take every one of them to a more refined approach. I will talk of this soon in a video!!!!!

[@Ilethsamael]

@@OldSchoolCalisthenics awesome, looking forward to seeing it!!

[@robertosadan4674]

Can you write more about your routine?Exercises, rest etc...What is your progression?

[@positiveandhealthy2728]

Dear Universe, match and align my frequency. 🌟

[@jc.eh.123]

So for endurance/hypertrophic effect we're looking to maintain a moderate amount of fatigue muscle to make sure to use up all fibers, and how you go about that is up to the individual (i.e ladders, pyramids, straight sets)? In the case of raw strength/power, near failure - even failure- in a short amount of time is the goal? Having some info overload.

[@slycooper3938]

The more important question is where did you buy your joggers from? They look cool and comfortable as heck.

[@huistanley4305]

Thanks for your sharing!! Nice video!! May i ask clarification on the following: 1. For upper body training, whats the no of reps means “high volume”? Say if i can so kneed push up for 300 times vs full push up for 50 times ….. both give me feeling of fatigue. Is that both can build muscle in same way? 2. In old school belief, normally speaking high reps (over 20) exercise will mainly endurance. Only middle no. of reps (6-15) per set can build muscle. May i know why there is a great difference between your sharing and the old belief?

[@OldSchoolCalisthenics]

I will have to reply through a video. So please be patient 😎

[@ccips1135]

You should check out dr. Mike Israetel, he is one of the top guys in exercise science (Hypertrophy is his focus, he is also huge bodybuilder) for maximum muscle growth he recommendeds reps from 5 to 30.

[@ccips1135]

Also he did training series from home. And he said when using bodyweight exercises or any exercise that load is relatively light and that you can do for very high reps, you should come to atleast 1 rep shy of technical failure.

[@BarXaMFitness]

Great presentation!!

[@OldSchoolCalisthenics]

Thanks

[@JuanChavez-ot1er]

Hello Adorian How are you?.Do you recommend to make broken sets in case of not completing a total reps of a set???like example 10 reps but i can do 8 then take a break of few second and do 2 reps more? Thanks Bro,amazing contents

[@OldSchoolCalisthenics]

Yes. I do exactly the same method every workout, almost. Thank you

[@Primetime_dads]

@@OldSchoolCalisthenics so basically the set isn’t over until you hit that desired number correct. I have a big question. My training style is pull ups, Waite 45 seconds then do dips, Waite 45 seconds then do push-ups, Waite 2 mins and repeat for 45 mins-1hr. This is kinda like a circuit or giant sets I guess. But my question is, it’s definitely keeps the heart rate elevated, and I get a killer pump, but would you say I need to rest longer to get the most muscle gains. I’ve just always heard you need to rest 2min between sets to get the best benefits. I just like training like that because I feel like I’m truly working, plus a cardio workout Rep rages are always 10-20 reps and I do it 3x per week.

[@OldSchoolCalisthenics]

Resting longer will ensure more energy in your total workout. From a hypertrophy perspective, it doesn't matter if you rest for 45 seconds or 1 minute and a half. The only difference is the endurance you build; that's it.

[@Primetime_dads]

@@OldSchoolCalisthenics ok awesome… thanks 🙏

[@issacharisreal1004]

🔥 finally perfect explanation! Thank you sir

[@OldSchoolCalisthenics]

You are welcome!

[@nelsonnotmandela8725]

Awesome channel! Subscribed straightaway. Quick question You ever had tennis/golfers elbow Elbow pain?

[@OldSchoolCalisthenics]

Thank you. I never had such a problem or injury. I think my elbows are strong and elastic

[@AAa-wc6lt]

Hi love the content would you be able to make a video about how to go about strength training when you are overweight and cutting down?

[@OldSchoolCalisthenics]

Hi. Of course brother. Stay close

[@μεγάλοπρόβλημα]

Thank you man for your content, it is really informative and straight to the point. Thumbs up ;- )

[@OldSchoolCalisthenics]

thanks a lot

[@ishan8475]

I have been doing calisthenics on and off for about 6 months now, had progressed to weighted dips and pushups, but now feel although am getting stronger but not bigger. Could you suggest a high volume workout for me? Like reps sets everything, thanks for your time!

[@OldSchoolCalisthenics]

Hi. Well, yes. But I do have plenty of workout videos on my channel and on the site in my blog posts. Can you pick and write from these? It's a lot of content and can't put it in a comment all.

[@micah1754]

Great video thank you. I wondered what your thoughts are on the efficacy in doing more sets of fewer reps as long as you have the same overall volume? I find more town 6 reps psychologically really tough. Physically it can be doable, but pushes me near or to failure. I find if i keep it to 5 or 6 reps but get in about 5 sets across my workout I can keep that up. With push ups, a bodyweight sweat of lungs and handstand practice in between. I'm aware the idea of doing fewer hard sets is generally recommended. Just think perhaps there's some trade off if there's a real barrier to doing the workout? For some reason I can't do that every day, bit can if I break it up more. For context I'm removing from anorexia and meant to be gaining weight at the moment. Have some muscle but very lean and technically very underweight (though I don't feel it - stupid brain. Pushing throuh the guilt to eat more is hard) Thanks 😊

[@quentinmartiny1615]

Trying to understand 'high volume' for pullups especially .. would you just add reps x a set number of sets ? like 10x5 12x5 12x5 etc? or aim for like 10 reps and add sets instead? I find that maybe 10 reps is a sweet spot but I only feel like im going to failure by set 4 or so

[@OldSchoolCalisthenics]

7-10 reps per set is 100% okay to stimulate growth. You can go beyond sure, but I usually prefer this interval for my sets.

[@estebancruz4788]

What are the books from which you learned the most about training and do you consider the best in your opinion?

[@ronald7482]

Do you recommend full body training every day?

[@OldSchoolCalisthenics]

Why daily though?

[@thegamingdude_8169]

So by doing high reps. My muscles will increase size?

[@OldSchoolCalisthenics]

Provided you eat a lot

[@josephsmth646]

Is 3 times training high reps body weight good enough for a inter mediate athlete who can bench 225 for 5 reps, squat 310 for 5 reps and deadlift 405 for 2 rep ?

[@OldSchoolCalisthenics]

Yes, it is. Doing 4,5 hard workouts is extremely painful.

[@modaninonderi]

What do you think about CrossFit? My friend who is trainer she says that for optimal result the CrossFit is the key rather than calisthenics. She says calisthenics is a training who has fitness experienced. What do you think?

[@OldSchoolCalisthenics]

calisthenics is part of gymnastics, and gymnastics represents the foundation.

[@modaninonderi]

@@OldSchoolCalisthenics I agree with you Adorian. I like your mindset and I really got some results of bodyweight training combines with IF and low carb eating style. I downloaded your 2 week program. After my ankle sprain rehab I will try it. Best, Önder

[@modaninonderi]

@@OldSchoolCalisthenics Adorian is that possible to get customised plan due to my level from you and online consult? Best, Onder

[@OldSchoolCalisthenics]

Of course. WE can get in touch via email. It's [e-mail]

[@emanessa8795]

So I don't need to make the exercise harder with different variations, all I need is the simple exercises, and I need to them until I can't do them anymore?, is that really enough to build muscle?, and where should I include the weighted exercises??

[@OldSchoolCalisthenics]

Very good question, I saved the comment and will make a video soon. But, yeah, train as close to failure as possible with moderate intensity exercises. Its enough. Weighted witb bodyweight. I have some videos on this channel, full workout videos you can watch

[@emanessa8795]

@@OldSchoolCalisthenics alright, thanks man.

[@cwpc1459]

So I’m able too do around 9 wide grip pull ups. Would adding weight be unnecessary for hypotrophy?

[@OldSchoolCalisthenics]

Add weights, yeah. Do pure cali only if you like it and wanted like this. Hybrid training is highly effective

[@iammzt]

Hey Big Fan What do you say about a descending workout? As in i start with 20 squats then do 15 push ups then with every step decrease a rep from each of them.. 20,19,18....1

[@OldSchoolCalisthenics]

OOOOhh! Of course I agree with them. My program is full of pyramid workouts, that's how I call them, or circuit pyramids. Mind that I have these sorts of workouts, uncut, full routines, right here on my channel, just older videos. Check them up and keep those workouts!!!!

[@iammzt]

@@OldSchoolCalisthenics i am a huge fan though i have discovered your channel quite recently I ll take a look at all those workouts and follow them as well

[@OldSchoolCalisthenics]

You will like them

[@shawnlink6553]

Is high reps the only way we can build muscle

[@OldSchoolCalisthenics]

Nope. But the more we work, the more we gain

[@mistywoods6560]

I did 5 sets of ring dips,pull ups/push ups(different variations each time),trap push up(forgot its name)...I didn't get sore though even though almost in every exercise I went to failure or almost to failure,does that mean i should do more sets?or it doesn't really matter if I get sore

[@OldSchoolCalisthenics]

You may naturally be stronger or resist to lactic acid. You may be gifted with more conditioning overall. What do you feel like doing? You can try to change and make your workouts more challenging. It doesn't mean that you won't build muscles unless their is a burn every time.

[@mistywoods6560]

@@OldSchoolCalisthenics I was thinking about doing 200 elevated push ups and 100 rings pull ups with different variations and 30 rings dips and 50 pike push ups and next day 300 squats+and core exercises should be really challenging physically and mentally and for sure gonna get way better results than I can imagine,BTW do I need to specifically hit upper chest or it just get stronger/muscular by diamond/wide/normal/pike push ups?pi

[@OldSchoolCalisthenics]

muscles work systematically, in groups, like a chain, because it's compound movement. no need to focus on upper chest and so on.

[@mistywoods6560]

@@OldSchoolCalisthenics that's a good information,thanks a lot again!

[@Anonymous77-s1s]

Dont chese the soreness just progress each week and you'll see results

[@oskarsplikss1403]

Hello.How you structure your full body workouts,and how about high volume full body training ?

[@OmarhaiderAl-turkmani]

I do high reps training like this 2 push workout 2 pull and 1 for legs and in the 2 others day i do HIIT so is what i'm doing right planning?

[@OldSchoolCalisthenics]

Theoretically, yes

[@marc-oliverguggemos2370]

Your Physique From the thumbnail is my goal! How did you achive that? Have you done more weights at that time? Or pure bodyweight high Volumen ?

[@OldSchoolCalisthenics]

Thanks. Volume, most of it, as shown. Then some weighted calisthenics. that's it 👍

[@marc-oliverguggemos2370]

@@OldSchoolCalisthenics Thanks ? and for arms? Have you worked them with dumbells or are pull ups,dips and push ups Enough?

[@OldSchoolCalisthenics]

Just calisthenics, no dumbells

[@macknumber9]

You have very good trap development...is there anything you do calisthenics wise that targets the traps? Maybe inverted rows?

[@jordanalfie5197]

Any tendon issues?

[@OldSchoolCalisthenics]

Not really.

[@aaronpace1112]

How long should I rest between sets or rest when fatigued? I usually did 30 sec till fatigue

[@OldSchoolCalisthenics]

well, for hypertrophy, I think that a general rest time of 60-90 seconds is okay. But then you need slightly more between exercises, after you finish all your sets, just to get fresh into the next exercise, something like 2-3 minutes.

[@aaronpace1112]

@@OldSchoolCalisthenics so during when I finish a set after failure go rest 6-90 sec and after the whole exercise rest for 2-3 minutes

[@OldSchoolCalisthenics]

@@aaronpace1112 yes

[@aaronpace1112]

@@OldSchoolCalisthenics ok so I tried to do jump squats and I rest for 60 sec but when I got make I barely felt pain but I been doing bodyweight for a while and maybe my body needs more resistance because I been watching these videos to figure out I have a weighted vest and light dumbbells because when I finish the workout I haven't had that pump or fatigue it looks like I haven't worked out at all like push ups I did 50 yesterday and I pushed till it was hard to come back up but it felt like I didn't do anything like fatigue with no pain have u experience this does it mean add resistance?

[@OldSchoolCalisthenics]

use hybrid. Start 2 sets bodyweight to warm-up, take the extra resistance, work the muscles, take them off and continue purely calisthenics

[@DBASSDAN]

I'd like to know how anyone builds muscle while intermittent fasting. I've tried it and just got skinny and lost muscle, how can anyone stay in a caloric surplus doing that????

[@noahs503]

There is no point really to do intermittent fasting when your goal is bulking You‘re just making it harder for yourself as the goal of fasting is weight loss by making it easier to stay in a deficit through the fasting period

[@OldSchoolCalisthenics]

I will explain some more details here in a video. Very short, though, they do their best to overeat and get their macros in the right proportions in the period they have for fueling up. Then they allow the fasting window to metabolize all nutrients properly.

[@DBASSDAN]

@@OldSchoolCalisthenics Thank you, a video explaining this would be amazing.

[@fightclub5066]

Hallo my friend! Thank you for your videos. I got a question. I am a beginner and at the moment i train everyday. I do high volume with longer breaks between the sets to execute more reps. The reps are not to high, as example i can do 5 pull ups failure, so i don't do 5. I just do three and do a lot of sets, around 20 sets, when i do pull ups. Is this ok to get better in doing pull ups the long term. I eat and sleep enough and can see a change of my body composition. Do you have any tips or tricks for me? Please excuse my bad english! Greetings from germany! Wish you all the best and a peacefull week. Bye Fightclub

[@OldSchoolCalisthenics]

The approach with pull-ups is very good, yes. The single advice I have is: say consistent. Nothing matters as much as consistency. Progress and everything lies there. SO keep sleeping and eating well. Keep training and you will continue to see results.

[@fightclub5066]

@@OldSchoolCalisthenics thank you for your answer. Wish you a nice weekend! Bye

[@OldSchoolCalisthenics]

@@fightclub5066 You too!

[@adonosssi]

What

[@OldSchoolCalisthenics]

What what?

[@ar4603]

@@iii___iii what what what what

[@μεγάλοπρόβλημα]

@@ar4603 what x 5 - and we are getting in the zone of volume training for what's ;- )

[@nuhuhassan4090]

@@μεγάλοπρόβλημα 😂😂😂👍👍👍

[@vikaschauhan687]

Are you adoniss from Hamza channel

[@RichardWilliamDamien]

I listen your video as podcast because your body is too distracting

[@OldSchoolCalisthenics]

😄