How Much Volume is Enough To Build Muscles with Calisthenics

[@taylorborden9314]

One thing I'd like to add that has helped me with hypertrophy alot is reducing the elastic snap back of the muscle by pausing at the bottom of the movement, and not rushing through the reps. Contract the muscles to move you, dont try to move yourself and hope the muscles you want to train do the most work.

[@OldSchoolCalisthenics]

Good point 👍

[@drewmorg.]

YES!

[@oopswrongplanet7309]

Excellent point and one that is often overlooked. You can do this with every exercise.

[@bryceblalock7318]

Yes makes things much harder!

[@mrdfk9410]

You mean the "Stretch-Reflex". Great point

[@Malik0806]

This is the first time I've ever seen someone telling about muscle growth using calesthenics with such a clarity, otherwise in most of the videos ppl just tell the number of sets and rep ranges used in weight training.

[@OldSchoolCalisthenics]

I am glad you found my video and liked it. Wish you good luck in your training!

[@jovisaldanha3232]

You need lots of view , more subs . Every video benefit for me . You train legs don’t sell any merchandise and etc.

[@OldSchoolCalisthenics]

thanks! i do have programs for sale and stuff cause i have to somehow make a living, but that doesnt mean i dont provide content and usefull free information as well.

[@jovisaldanha3232]

@@OldSchoolCalisthenics yap , where can i get any mercant? Your video always great 🔥

[@OldSchoolCalisthenics]

@@jovisaldanha3232 its all on my website brother, www.oldschool-calisthenic.ro

[@stanL9]

As someone who has purchased Adorian's books, I can tell you, every page offers immense value. No BS. By far the best fitness book I've purchased.

[@OldSchoolCalisthenics]

@@stanL9 I really appreciate your feedback brother. I wish you all the best!

[@kenhoover1639]

This was so helpful! I have cerebral palsy and I'm currently doing body weight exercises along with exercises with strength bands. I subscribed to your channel.

[@OldSchoolCalisthenics]

Thank you

[@JaimeRosario884]

Training each muscle 2 times a week works the best for me too. Once a week is too little, and 3 times doesnt give me enough time to recover, even if I do not feel sore, I noticed my sessions are way better when I train each muscle only 2 times a week.

[@OldSchoolCalisthenics]

Yes 👍

[@paradoks7487]

How much sets per muscle?

[@Edward-ho2bm]

@@paradoks7487 3 or 4

[@mocromo2010]

@@Edward-ho2bm per workout

[@waldenschmidt4626]

@@paradoks7487 I do at least 10/ compund movements

[@Kyle_da_athlete]

Just found your channel and I absolutely love it ! Providing a no nonsense approach to calisthenics.

[@OldSchoolCalisthenics]

Glad you enjoy it!

[@gallagherisgod5853]

Been waiting for this all day

[@andyplay2315]

Really thanksfull for the tips ! I've been doing calisthenics for almost half an year and didn't know about volume and muscle growth ! Really grateful !

[@OldSchoolCalisthenics]

You are welcome brother

[@Edward-ho2bm]

same

[@60SecondCalisthenics]

Great conversation about making smart volume adjustments for Old School Calisthenics. Finding our own limits is so important. THANKS! 💪🏾💪🏾💪🏾

[@OldSchoolCalisthenics]

Exactly. Thank you

[@catalinmihaistanciu9426]

Hey Adorian, I like your approach. I train as you said and I'm totally agree with you. Great job and keep doing what you do!

[@OldSchoolCalisthenics]

thanks brother :D

[@snsndcn9158]

I just do pullups/pushups/pistol squats until i have a pump and can't do anymore

[@OldSchoolCalisthenics]

That's training to failure or high-volume, awesome!

[@redwolf7929]

Thank you for your common sense information. Alot of channels suggest that if you don't work like a machine you'll lose muscle.I work in construction. A hard physical job.We started a new very hard project recently. I reduced my workouts to 3 day full body calisthenics, from an upper ,lower split 4x a week.Ive seen growth occur as well as increased vascularity.I first thought I'd lose gains ,but that was not the case.I eat accordingly ,not overeat work and train hard to my full capacity.i think your info about working to your capacity ,being consistent are very good.I hope a lot of young men take your advice as there are a lot of misinformation out there,thankyou

[@OldSchoolCalisthenics]

Approaching your training with full body routines, considering what you do for a living, I think is great!! Thank you very much. I know how tough it is to work construction and try to do another workout after 8-10 hours of hard labor.

[@OldSchoolCalisthenics]

by the way, i have 2 new videos regarding the warm up

[@denisnorbert00]

This guy has so much right

[@trevbarlow9719]

He's merely saying what works for him. Will doing less volume, higher intensity work for him, too? Probably. Will it work for you? Maybe.

[@williamwolf5598]

You have an amazing physic 👌

[@OldSchoolCalisthenics]

Thank you. The result of over a decade 👍

[@Saiarts_yt]

Same here. Great physique, trying weighted calisthenics but I can't master pull ups or have I gotten a pull bar. This lockdown surely got me and everyone else down.

[@jasonmacqueen1017]

With "pull ups" I found it works best to hit all the pull muscles. so do pull ups, chin ups, and neutral grip in the same work out.

[@OldSchoolCalisthenics]

yes

[@jasonashley4579]

I'm subscribed, I've always been into weight lifting but I'm enjoying the calisthenics the older I get.

[@hasanbilal6239]

Gr8 video...clear n simple instructions...But wht has made me subscribe to ur channel is that u hv literally answered to all ppl...shows how much interest u take in d queries raised by ur followers.... RESPECT....Luv frm India..

[@OldSchoolCalisthenics]

So nice of you. I read all my comments, very few pass without me seeing them. hi from Romania

[@hasanbilal6239]

@@OldSchoolCalisthenics 🤗

[@steffen2913]

I do 3 sets of push ups, inverted rows and squats to failure 3 times a week with some bicep curls

[@OldSchoolCalisthenics]

i woudln't do squats with upper unless it's full body hit what i seek to do

[@htb2050]

Thanks for the video man! Answered a lot of my questions.

[@OldSchoolCalisthenics]

you're welcome!

[@fit_nkool6361]

This channel extremely underrated please share his video.🙏🙏

[@leapingfogey]

Extremely helpful.. thank you. I ended up taking notes. I've just started my journey.. I'm 57 and 16 stone, your advice will help a lot.

[@ant7936]

It's never too late to start!

[@BASEDBOARD]

Thank you. Going to bring more patience to my future workouts

[@OldSchoolCalisthenics]

Wisdom and training intuition.

[@Saiarts_yt]

Great channel for me being old school as well. Because of you and CalisthenicsMovement channel. I got more foundations and functional training to be educated. Good thing I got a greek god physique but I still need to lose the side fat. Eating less, move more or build muscle. Its hard with covid out there.

[@OldSchoolCalisthenics]

Get past the COVID and start working. You can do it and protect yourself at the same time if that is your goal too.

[@polombo1]

You are awesome man thanks for the clarifications

[@OldSchoolCalisthenics]

thanks bro. don't forget to check my blog on the site. you will love it

[@houseoffirebellytoads1439]

Truth is Volume is everything. Your body is used to do 500 Push ups a week? add 25 more or add weight on some of them.

[@OldSchoolCalisthenics]

Exactly. It is as simple as that

[@josephsmth646]

If you cannot add some external weight than do pause reps ,using this technique can spark some great gains in long time.

[@tinocabral4201]

Should you go to failure on every set?

[@Edward-ho2bm]

@@tinocabral4201 no lol

[@tinocabral4201]

@@Edward-ho2bm so when’s the appropriate time to stop a set

[@emi4860]

Great content man, Love your channel 💪

[@ant7936]

Keeping written records is _essential_ in this method; reps, rest and recovery comments. No harm in training to failure, but requires longer rest between sets.

[@OldSchoolCalisthenics]

very true

[@truestory8021]

I am here to save yout time: The crux of the video is that in calisthenics, muscle growth is significantly influenced by workout volume, which includes the number of sets and reps. The presenter suggests that muscle fatigue is essential for growth and that one needs to balance high-intensity compound exercises with variations that allow for a larger workload. Volume should be adjusted according to one's fitness level, and the focus should be on progressive overload and effective recovery methods. There is no one-size-fits-all volume that guarantees muscle growth; it varies from person to person and depends on multiple factors including recovery, form, and endurance.

[@OldSchoolCalisthenics]

thank you. that's the whole conclusion. I couldn't said this better myself

[@harryv6752]

Great vid and awesome tips! Thanks!

[@OldSchoolCalisthenics]

you're welcome

[@jatin057]

Bro really loved your content Keep it up 💯💯

[@OldSchoolCalisthenics]

Thank you bro.

[@Odranel]

Great video! Very informative

[@OldSchoolCalisthenics]

thanks man!

[@iungimus]

Old School Calisthenic What if my muscles never feel sore although I train to failure every set

[@mark-dev-1]

Just now discovered this channel. I'm really into old school type of training, but there are not that many good channels. Good content, man. Subscribed!

[@OldSchoolCalisthenics]

I appreciate that! Welcome aboard.

[@carabcy6526]

Very good job Sir !!

[@joseyuyarimilianmartinelli750]

Best 1 arm push up i have ever seen

[@OldSchoolCalisthenics]

Oh. Thank you. Many say to me that my execution is not correct when doig pushups

[@togunniyi36]

Excellent videos brother, just subscribed

[@OldSchoolCalisthenics]

Thank you

[@GRagnarock]

Great training and great physique my friend! Question I have is are you able to progress (ie build muscle) with 150 reps if you can actually do 300? Or is it mostly a good maintenance approach?

[@leonid4781]

If you focus on quality instead of quantity you will realise such high numbers are practically impossible to do.

[@squareff255]

Great info, man. Thanks.

[@OldSchoolCalisthenics]

you are welcome

[@РајкоМиљановић]

I was traning 2 years without results. The key is food. Food give you power for next traning. No food no strong trening. You lossing mussle. Super sets are most effective, full body top, and next day abs and legs. One day traning, pause 1, then legs. Some times you need 2 days of pause. If you traning condision and runing like 2km you need extra protetin and to eat a lot of choloate before that and to be super full of minerals vitamins and food all day to get results of that day....

[@MohaSWorkout]

amazing video, a lot of motivation

[@luisnabais]

So instead of harder exercises which create fatigue fast (such as 3x5 archer push ups or 3x8 diamond push ups, should I do 5x15-20 push-ups? Other question is related to rest, if I rest 30s-60s and do the same exercises the fatigue comes much earlier. Should I rest more (2min or more) and do more reps? Thanks a lot for your help

[@patruff]

I'd say rest more for sure (your muscles need 2+ minutes to recover, otherwise you are tapping into the wrong energy pathway) but as for hard/high volume maybe mix it up. I prefer hard exercises to build strength personally. High volume is more about fatigue of the muscle which I don't like to do, too much fatigue leads to injury.

[@TheMuzikall]

Your Dog says you are Lying 🤣🤣🤣. Thanks for the tips👏

[@OldSchoolCalisthenics]

I always hated that dog. It has a unique and annoying way of burking :))

[@williamcastilla1963]

Incredible post! Thank you. I perform about the same volume as you for pullups per session (100-150). If I switch from twice a week to 3x's a week, should I maintain the same volume per session or change it to lower reps? Would the same apply to other exercises like pushups? Thank you.

[@OldSchoolCalisthenics]

Change it a little of course. You can do 50,100 reps of you do 3 pull workputs a week

[@reyhaanmohamed4210]

Hey Adorian. I saw that you enjoy swimming. Would you perhaps make a swimming tutorial video in the future? I'm 22 and I still haven't overcame my anxiety of deep waters. Thank you. 💪

[@OldSchoolCalisthenics]

thanks a lot. I plan on doing swimming vlogs too at some point but I dunno yet. It will most probably be at least a few months from now if not a full year. I have too much content about the other stuff that is more relevant to my audience. So I have to prioritize a little

[@reyhaanmohamed4210]

@@OldSchoolCalisthenics cool. No problem 👍

[@hoffdani13]

Is 2x upper and 2x lower body per week ok in terms of frequency? I've recently switched from low volume weighted calisthenics to high volume calisthenics 💪

[@OldSchoolCalisthenics]

Yes, it should provide results

[@tinocabral4201]

@hoffdani13 how is the high volume calisthenics going? How do the gains compare to low volume weighted calisthenics?

[@marcos8435]

Great vídeo men, You said that high volume like 10 sets of 20 pushups are better than 5 sets of 40 and finish destroyed? Saludos from Argentina.

[@OldSchoolCalisthenics]

Depends. I did both. What matters is muscle fatigue and lactic acid, to rip the muscle fibers. Any kind of volume will provide that if you work hard and rest little

[@marcos8435]

@@OldSchoolCalisthenics okey, thanks man 😉

[@teosuperman_]

Very nice work 🔥✅💪

[@OldSchoolCalisthenics]

Thanks 🔥

[@drewmorg.]

I think you are really onto something with your methods and clearly you have a great physique to back it up! As some others have suggested, maybe it's time to experiment higher tension exercises with slower reps and more control to generate more fatigue and difficulty. This doesn't have to be harder variations, just doing the same exercise (pushup) and making it more intense. I've seen you do 50 quick squats but I bet 20 slow and controlled squats gives you the same fatigue in less time, allowing for more volume, or simply deeper failure. It may lead to additional hypertrophic gains, it would be interesting to see what happens to you since you have already taken calisthenics gains further than most.

[@OldSchoolCalisthenics]

Thank you. Well, now because I am 30, I have to be wiser in my training. I am now more into preserving my body and fitness and stay out of injuries. That includes the training you suggest.

[@drewmorg.]

@@OldSchoolCalisthenics I am 35 so I am only concerned with bodily preservation! I've acquired so many minor injuries through the years with standard gym training it's a wonder anyone makes gains doing the traditional methods. Are you saying the slow paced/high intensity failure reps do cause you some pains and injuries? What if overall sets decrease and you just go to failure in one set? I also agree it is not wise to do high volume/reps AND high intensity to failure. I did this for just 3 weeks and my body was really struggling to recover, the load was too much and this is with calisthenics.

[@OldSchoolCalisthenics]

@@drewmorg. well, i am saying that hard and intense training is okay but I now listen to my body more often. If it can't deal with the intensity, I go slow for as much as it needs. I train in the green zone more than in the hard zone now, which was quite the opposite while I worked to build my body initially. I also went through minor and also severe injuries and I need to learn from all that if looking well in my 40 and 50s too is the aim. I like being performant now and strong, but not the strongest, not even close to my fully potential. I try to not erode my body as I did in the past. High volume is very good but it needs balance and proper recovery.

[@drewmorg.]

@@OldSchoolCalisthenics I hear you. Since my last message, I had my training session. I planned to do my full body routine with just 1 set each exercise till failure. Well I can tell you, my body was not ready even with 2 days of rest. I knew immediately, I need to tone down the intensity because this approach is not sustainable for me. Even in theory if you do 20 reps till very intense failure with a light weight, FULL BODY, it's a very brutal recovery. My mind was not interested in doing that today. I went right back to my 3 day split and I will just prefer to work out 6 days a week again with shorter workouts and more volume approach than pure pure intensity. My body will break for sure if I continued at the previous pace.

[@OldSchoolCalisthenics]

@@drewmorg. There are moments when you can push it. Other than that, go as your body allows, that's listening to your body. This is why I am getting ready my next training program that isn't based on high-volume, but more on progressive and volume (some workouts) and many other routines focused on other techniques.

[@nadpad-4192]

Amazing video. First time on this channel. No fluff just facts. Subbed. It’s funny I haven’t had a gym in months and I am about to start training with higher volume calisthenics. Do you think doing hundreds or reps of pushups, pullups, and squats can build some decent size? Provided good nutrition

[@OldSchoolCalisthenics]

Thanks. Well, yes, I do. That's what I did and many others. I have no doubts about it

[@nadpad-4192]

Old School Calisthenic Thats awesome. Thank you sir

[@Libretad-cw4cb]

Increíble how that shirt can destroy all time and the effort he had put to have that excellent physique. It is almost another person

[@OldSchoolCalisthenics]

😄✌ true.

[@dustinrudzavice3638]

Dudes right...

[@OldSchoolCalisthenics]

yep :)

[@zerflexer9919]

Yes

[@glassystudio]

I did 50 pull ups, 100 pushup, 100 squat and 160 lateral raises, 5/6 times a week Now im switching to.. do lateral raise in separate day and pps other day... To get proper recovery and rest

[@OldSchoolCalisthenics]

is it working okay?

[@KrisVic91]

2 sets to failure is enough. Heck 1 set to failure is enough for some growth. Ive been learning alot past 6 months or so.

[@nikosc]

How do you feel/understand muscle fatigue, during a workout.

[@OldSchoolCalisthenics]

Your question is very and honestly, today, at 6 pm Athene and Bucharest time zone, I scheduled a video for publishing with regard to this topic. So stay close. I try to train with muscle fatigue and get beyond that if I can. It becomes part of the progress and when the training is hard, the body is always tearing apart, so it will hurt most of the time. I face it and try to eat okay

[@smokeymoe842]

So basically do the same fundamental exercises but add a little weight, move slower more controlled or explosively and add some reps to your sets. Simple, thank you!

[@OldSchoolCalisthenics]

Pretty much!

[@TheGiarpi]

Great and very informative video. Do you think that. 200-300 push ups and 300-400 squats every week are enough for stimulate hypertrophy?

[@OldSchoolCalisthenics]

somewhere around that, yes. Depends a lot on individual. High volume is just a benchmark to define hard work. If 200 pushups is really hard work, then it should work. For other, it might 400.

[@TheGiarpi]

@@OldSchoolCalisthenics thank you!

[@theotht]

That dog bark though

[@OldSchoolCalisthenics]

you can't even imagine how much I hate that dog. I got into a very messy and ugly argument with my neighbor because of the dog. it never stops making noise and i have issues not only recording, but thinking especially because i speak in a different language and doesn't come natural

[@KrisVic91]

@@OldSchoolCalisthenics your English is great!

[@OldSchoolCalisthenics]

@@KrisVic91 thanks

[@michelef406]

I can tell from the accent that he knows what he's talking about.

[@OldSchoolCalisthenics]

thanks

[@whoknows8223]

I do weighted dips. Better than bazillion reps. Nothing beats 4 sets x 6 reps for mass gains

[@OldSchoolCalisthenics]

i like the weighted dips with 4 sets of 6 reps. it's fast and you can feel it. however, i like doing bodyweight as well

[@kooshaalf7240]

Great information thanks for the videos its definitely helpful. Im just wondering about one thing which one is better, supposing that my goal is to do 300 push ups in a week which one is better? To do it in one session (a push day) or doing it in 2 or 3 sessions (this way i can also include some pull exercises) which one is better? Are they the same thing or i have to really get sore and do 300 push ups in one session in order to build muscle? I would be grateful if you answered my question

[@Nerevar666]

A recently (july 2022) study looking at bicep curls concluded that doing that exercises 5 times a week lead to larger muscle growth than the same volume all at once one day a week. The study was only 36 participants and for a different muscle group, so take from that what you will.

[@AleeEnt863]

Thanks.....

[@duckinfinite]

Gold!🌟🦍

[@MaximillianNewman]

Question from an intermediate with pullups: I’m unable to reach 100 pullups in a session, how much is enough? More importantly what is the best way to reach your personal maximum, in terms of sets and rest? For instance if i go to failure on my first set, even with 90 seconds of rest, my second set will be significantly less reps, and so on with a 3rd and 4th set. Do you continue to do sets with 90 seconds rest until you can’t even do one more pull-up?

[@OldSchoolCalisthenics]

I usually rest 1-2 minutes, depending how tired I am. Do not go to failure in the first 3 sets. Build sets, not intensity; let volume bring that. So, its not a question whether 100 are enough, or 200. If you work the muscles hard with 50 pull-ups, you should develop the muscles

[@MaximillianNewman]

@@OldSchoolCalisthenics thank you for the reply 👑🙏

[@OldSchoolCalisthenics]

Sure, bro ✌✌

[@edricjordan7093]

When you say Hugh volume . Is it I terms of just high volume during the workout or cumulative volume through frequency..ie full body daily?

[@Nicolae8607]

I would like to try the piramide work out but I don't know how to do it..I do when I work out 150 push ups 150 sit ups w and around 60 with the curled bar 30kg for biceps

[@OldSchoolCalisthenics]

Pyramid workout, simple. Start with 20 pulls, then rest and do 18, rest and do 16 and so forth. Add push ups or anything else and do the same in a circuit if you will.

[@KukyCZV1989]

I have problem with volume in treinng, in 1 trening i do about 350 reps (100 pull ups ,100 dips , 150 pushpus , pull ups and dips in super set , push ups separeted) but i need some progression is better to 500 600 reps for treing and how 2 achive that, or start to do max in set , or add some weights on it? just duuno do i train enogh is 350 reps low ? is 500 enogh or go more higher

[@OldSchoolCalisthenics]

brother, I respectfully tell you that you're confused a little, in a good way though! You already work hard and give your best with repping out. You answered your own question! Also, do weight training because you feel like you need and want it. Then, you have the next weeks when you can try a different approach, it doesn't really matter because you are still doing the same compound movements and is still hard work. So develop some patience first! Follow some workout videos here on my channel and do those. You will find weighted routines and bodyweight. If not, check out my High-Volume program and do those and you are done with overthinking about volume and approaches.

[@KukyCZV1989]

@@OldSchoolCalisthenics Tnx for answer brother , i ll research ur chennel well , i know this sport is maraton no good results over night i have patience i started from 0 pull ups :) also i already started do wheited pull ups and dips not much weight 10 , 15 kg but want when i remove belt i want 2 fly on bodyweight reps ,tnx again and all best 2 u .

[@OldSchoolCalisthenics]

@@KukyCZV1989 you are on the good track. best to you!

[@romulocamargo9745]

Great!

[@andrew_morev]

haha that guy: 3:47 -You're not a machine also that guy: I do 300 pushups. dude I do like 50 divided in 2 or 3 sets and I can't lift my arms for the rest of the day

[@shawnlink6553]

What about volume for push-ups and dips is 150 good isn't it more about the consistency than it is volume as well too

[@OldSchoolCalisthenics]

volume is reference that we should train hard. it's not always smart to push beyond certain limits. consistency is the most important aspect in having results. volume is great, but the recovery must also be better, food the same. otherwise, it doesn't work

[@AdrianHernandez-hd7fg]

Great Video! I am new to calisthenics and i have been logging all my workouts. I’m hitting my third week right now. I workout upper body one day and the next lower body then the 3rd i rest. In the beginning i would get very sore but as i keep going i am not getting sore anymore. I’m going to try the high volume but i can only do 2 pull ups with no assistance. Any advice you can give me to hit more volume with my pullups?

[@OldSchoolCalisthenics]

yes, frequency, more workouts. focus on body rows.

[@OldSchoolCalisthenics]

a video will follow

[@nutriconciencia2]

I only want to know if I can achieve your body type with nothing but high volume bodyweight training, because that kind of body is goal for me 😁

[@OldSchoolCalisthenics]

You wi develop in your own way. I don't know if close to me or better

[@nutriconciencia2]

@@OldSchoolCalisthenics hey man thanks for the response. I subbed some days ago and have been binging your content. It's nice from you to answer almost to all the comments

[@OldSchoolCalisthenics]

When I have time, i watch over them. Thank you

[@IamDevansh91]

Your dog: 🐶 heyy you!!! Take me in the video...

[@OldSchoolCalisthenics]

i hated that dog honestly .. always loud and couldn't do my videos

[@IamDevansh91]

@@OldSchoolCalisthenics 😂i understand

[@OldSchoolCalisthenics]

@@IamDevansh91 dog's owner is one of the stupidest human being I've met in my life 😄

[@IamDevansh91]

@@OldSchoolCalisthenics 🤣🤣ooh i thought it's your dog... sorry

[@paquito4147]

please bro answer me, what TEMPO should we use when doing high volume calisthenics? obviusly explosive eccentric and holding the contraction, but what about eccentric part?

[@OldSchoolCalisthenics]

Regular speed, bro. Just slightly slower on the negative. Kepp good form though

[@paquito4147]

@@OldSchoolCalisthenics oh ok thanks bro! Please answer this last question, do you prefer to split the exercise in different variations or do only one variation? For example, 25 pull-ups, 25 chin-ups, 25 commando pull-ups 25 ring pull-ups vs. doing 100 pull ups?

[@paquito4147]

@@OldSchoolCalisthenics with that question I mean for hypertrophy

[@OldSchoolCalisthenics]

@@paquito4147 both methods

[@paquito4147]

@@OldSchoolCalisthenics oh ok I understand bro. Thanks for make this videos, I always thought about this method of training but you know everybody says that the "most scientifically studied method blablabla" is doing 3x10 reps per muscle group and those shits. I can't wait to end my deload week to start doing a lot of pulls and push and finally get muscular!!!

[@Pwt9x]

🔥🔥🔥

[@NegusAli]

Never skip leg day

[@8triagrammer]

What do you do for hamstring muscles?

[@OldSchoolCalisthenics]

sprints, hill sprints and one-leg squat variants

[@shawnlink6553]

For anyone out therebwho can hel me because i get so co fused woth finding routines and keeping them i was wo dering if navy seal burpees and pull ups will get me in great shape

[@OldSchoolCalisthenics]

they will. focus on the basic moves

[@shfanmsh]

Why do everyone is obsessed with gaining muscle?! Fuck the muscle, who cares about how much muscles do you have?! Rich piana had a lot of muscles, kimbo slice had a lot of muscle, naser sonbati had a lot of muscle, where are they now?! What happened to them?! Just go and research. What is important is health and having a fighting machine as a body. If someone looking for muscle, he better go to barbel, dumbbell and machines to gain muscle and at the same time fucking their joints, tendons and ligaments.

[@iliveinsideyourhouse3943]

Bruh

[@zerflexer9919]

Just believe in yourself brother

[@Nightbird.]

*I have no shame as a Gay man admitting I'm enjoying the eye candy! And what beautiful eye candy it is! But in all seriousness this gorgeous man has inspired me to get back into Calisthenics..so thank you!* 😉

[@OldSchoolCalisthenics]

that's good for you. Keep training! ;)

[@Sinan-m6u]

Hı Adrian should you start from th fırsat set to going failure when you do 10 sets

[@OldSchoolCalisthenics]

No way to do max reps when starting the workout. Leave some energy there if you're doing 10 sets of one exercise. The goal is to gradually fatigue the muscles.

[@Sinan-m6u]

Thank you man

[@MrFreeze79]

I can't even do one pull-up on my best day. :(

[@OldSchoolCalisthenics]

I have some videos on that brother, also a few articles on the site. If you meed more, a beginner program and you can use it since it has routines from 0 pullups

[@AS-qj5eh]

Hey I'm a beginner to calisthenics and made a routine 10x10 push ups 5x10 pull ups 5x10 dips 20x10 squats 3x a week what do you think?

[@OldSchoolCalisthenics]

It is fine except for leg trainig. Train them solely

[@DenyTheFleshCalisthenics]

I usually do several sets of 10 push/5 pull So like 10 push ups and then 5 pull ups x 20 sets… takes me about 30-40 mins but it’s an insane pump and kicks my ass.. is this good or should I do shorter sets?

[@OldSchoolCalisthenics]

i did a lot of this too without ever worrying. so continue if you feel that right and chance when tired or got bored

[@tobyncummins]

I want strength and endurance without the bulk.

[@ynfparkour9888]

What's the name of the first song/beat??

[@burningbobcreations]

If i use the workout examples on your homepage but reach failure way before i can execute the whole workout, should i just keep going and push through the rest of the workout anyways?

[@OldSchoolCalisthenics]

it depends on how sore you get the days after. There are days where I push as much as I can and don't care if I have muscle soreness for 3-4 days. On other times, when I want to train more frequently, then I watch over the dosage because that's relevant in recovery, right? In the beginning, even if you do max reps per sets, you are still going to refuel with glycogen so that should hold you up and running for a good while. It's what you do after, and that is why many of us work in established rep-ranges, high enough to feel them hard but not exhausting so we can do more work, which means more mechanical work, more fiber recruitment and so on

[@Kinjo2008]

*Wish I had your legs bro! What got you there? I was going 300 bodyweight squats per week (sets of 50-60) then switched to doing one legged squats 3 sets, followed by 3 sets Bulgarian split squats moderate weight. Not much in the way of mass gains over this last year. I am just getting slightly stronger. Any advice?*

[@OldSchoolCalisthenics]

sure brother. I increased my legs with high rep squats and pistols a lot but then, even more with hill sprints, sprints and trail running with extreme elevation gain. I did train my legs 3-4 times a week. Then they finally grew. High frequency and those exercises worked for me. Check out my videos because I have some about leg training

[@Kinjo2008]

@@OldSchoolCalisthenics Thank you for the fast reply and info my friend. I will check those videos out! Cheers 🍻

[@andrevoirol6286]

Where are you from man?

[@OldSchoolCalisthenics]

Romania

[@andrevoirol6286]

@@OldSchoolCalisthenics Awesome, I started training like you since thursday and i start feeling the burn better than before 💪

[@OldSchoolCalisthenics]

Muscular type of workouts, yes. Thanks

[@DBASSDAN]

70% of hypertrophy is generated from the first set, 10% second then its gets less...says a lot.

[@محمدالحربي-ط9ح4ب]

What if I can do 30+ push ups. Will I build muscle if I keep doing more and reach failure?

[@OldSchoolCalisthenics]

30+ per every set? Like all my routine but divided in sets of +30?

[@محمدالحربي-ط9ح4ب]

Old School Calisthenic yes 30+ per set.

[@OldSchoolCalisthenics]

@@محمدالحربي-ط9ح4ب shorten the pause from set to set at 45,30 seconds. Then increase a little the tempo for each rep, slow on the negative. That will work

[@محمدالحربي-ط9ح4ب]

Old School Calisthenic so basically I need to make the push up harder by going slower and squeezing and controlling

[@OldSchoolCalisthenics]

@@محمدالحربي-ط9ح4ب exactly. Or you can do high reps, that can also be a good thing

[@panagiotispatsis7905]

Should i train to failure when training that way?

[@OldSchoolCalisthenics]

Yes

[@panagiotispatsis7905]

@@OldSchoolCalisthenics wow fast reply thanks! So every set should be taken to failure huh? So let's say if I can do 60 push ups in a row and 20 pull ups should I do them to failure or to supersets of 10 pull ups and 30 push ups?

[@OldSchoolCalisthenics]

Muscle failure per the whole workout, not every set. There are workouts with max reps per set, yes. Generally, do an established rep range per every set that is hard but not impossible to recover from in 60-90 seconds. Continuing like this will provide that failure at some point near the end of your workout.

[@panagiotispatsis7905]

@@OldSchoolCalisthenics thanks very much! You are the only youtube that replies so fast!!

[@OldSchoolCalisthenics]

Thanks

[@prof.dr.abuzerkomurcu8648]

Does intensity needed for muscle or can i cut my volume into day?

[@OldSchoolCalisthenics]

yes, you need intensity and volume too. When intensity is very high, then volume can be lower and vice versa. Keep this going on consistency

[@MAquaJJ]

Is high rep calisthenics safe to prevent tendonitis?

[@OldSchoolCalisthenics]

Tough to say. Usually, volume helps improve in almost all aspects but it can also damage from a point on. I guess, it's up to how well you listen to your body and know when and how to prevent right before it's happening.

[@Bamblagram]

I’ve been building my chest by doing sets of 20 push ups (clean form, rhythm, full ROM), and been slowly progressing by using an adjustable weighted vests. My question is, how many sets should I aim for? Should I go for 10 sets, and increase the weighted vest when I can hit 10x20, or should I up the amount of sets instead of the weight, and go for something like 15x20?

[@OldSchoolCalisthenics]

I think both strategies worth doing, honestly. I do not see why one would be better than the other to def progress with both. Trust your instincts!

[@AceasinD]

Is it even worth counting reps. Shouldnt I just frie my muscles ins every session

[@OldSchoolCalisthenics]

Good point. No, you do not need to count. I do plenty of workouts where I never count. If you can feel it then great

[@AceasinD]

@@OldSchoolCalisthenics for me if I count I have a set number in my head and it's getting hard to go beyond that number. If I just do for example push ups till I'm exhausted I have done a lot More total volume

[@manikmahajan3453]

can we do weighted calisthenics for less reps ?

[@jumbothompson]

I would say do both low and high reps but no need to add weight right away. Once you can do 10-15 strict pullups than i would add. Just because you can do heavy reps does not mean it will improve your bodyweight reps.

[@OldSchoolCalisthenics]

Yes, brother. Make a combination.

[@YOULOOTWESHOOT101]

Jump Rope !!

[@millermiller75]

Why is your shirt on?

[@OldSchoolCalisthenics]

i don't have an answer :))

[@tauheedhussain2954]

can i do 2 sessions of workout for the same muscles group in a same day?

[@OldSchoolCalisthenics]

Never tried. But it might be too much honestly

[@tauheedhussain2954]

@@OldSchoolCalisthenics i have tried, and my muscles went sore very bad but i noticed i got more gains out of it. though it was very painful

[@OldSchoolCalisthenics]

I can figure. The more extensive and workload you put, the harder the training, the more it destroys, and tougher to handle. All this is prone to injury. And injuries are why I avoided this approach. But I agree that for the muscles, it can be effective.

[@tauheedhussain2954]

@@OldSchoolCalisthenics glad you replied

[@OldSchoolCalisthenics]

Sure brother

[@tbone6203]

Man i dont know what country this dude is from but he needs to come here he will flourish - not like 3rd world bullshit thats flooding my country

[@OldSchoolCalisthenics]

:)) very good one. I am from Romania, brother. In many ways it's a 3rd country and perhaps even a 5th one. In some other way it is the best. It's a nice place, but it depends on many aspects. I particularly have a very good life here so far. Where you live and what you recommend?