How To Start Calisthenics from 0: Exercises, Execution, Progression Steps & Workout Plan

[@dannamadura3751]

Ok I trust this guy he does deep squats properly

[@OldSchoolCalisthenics]

Form is king

[@Edward-ho2bm]

haha yess

[@djvn8829]

One video made my whole calisthenic journey.

[@OldSchoolCalisthenics]

common sense into it :D

[@piyushdwivedi7195]

Hey Adorian, thanks to your advice I started and did my first high volume calisthenics day today( 110 rows and 82 squats) never felt these muscles burning so good and realized I was under training with 3 sets of 12.

[@OldSchoolCalisthenics]

I'm glad it challenges you to this extent :)

[@dbeardsleyor]

I’ve watched a lot of exercise videos. This video does a great job of telling you what you need to know in one video if you really catch what he is saying. Watch other videos on proper form for the exercises and you’re set.

[@OldSchoolCalisthenics]

Thank you 😎🙇‍♂️

[@jacmorales5314]

Amazing tutorial Coach!!!! I have been following your program with great results. The thing that I love the most about your approach is that you go back to BASICS and Simplicity, not sophisticating and nothing glamorous. Thank you.

[@OldSchoolCalisthenics]

Much appreciate. Thanks for your feedback, mate.

[@iliveinsideyourhouse3943]

This channel and iron wolf are easily the best fitness channel on KZbin imo.

[@elopuff8575]

Thanks for being honest about seeing results from 6 months to 2 years based on the individual ofcourse

[@Reddogg387]

You were looking good at 96kg!! And of course 86kg. I’ve started following your videos, as I’ve always been a big believer in fundamental bodyweight and weighted bodyweight movements. Weights are overrated in many ways. They have their place, but this Rocky 4 style of working out is very effective. I don’t know your height, but I’m close to you at 96kg. I’m 5’11 208lbs, 33 years old. I have been working out consistently for 18 years but am taking it up a notch with your program. Let’s go! 💪

[@OldSchoolCalisthenics]

I am somewhere around 6 feet tall and weigh around 188 pounds (85 kg) at the moment. I agree with your conclusion, lifting weights has its place, and some exercise can be really okay for many reasons. Good comparison with Rocky 4, saw the movie, and yes, it's an old way of training that will always be very effective, no matter who tries it out.

[@Reddogg387]

@@OldSchoolCalisthenics thank you for the reply! I’ve been passing around your videos to my friends and family. By far this is the best fitness channel I’ve found on YT 💪. I’m so happy I found your channel. Great fundamentals, great explanations, not overly complicated like some other fitness personalities. Love the runs through the wilderness too. It’s very much like Logan (x-men)! you are very much appreciated 🙏

[@OldSchoolCalisthenics]

Thank you very much for your feedback

[@dylanjung]

Thank you for this extremely insightful information! Videos like this are times-less 👍🏻

[@OldSchoolCalisthenics]

Glad you enjoyed it!

[@PFAlejoMarino]

Great video as usual man! Thank you for sharing

[@OldSchoolCalisthenics]

You're welcome

[@Podders1991]

Best callisthenics video on KZbin thanks you

[@OldSchoolCalisthenics]

Wow, thank you! i do have plenty new ones too

[@Podders1991]

@@OldSchoolCalisthenics You’re an inspiration man thank you for this content

[@fiodarsazanavets3458]

That is the best and the most comprehensive video I've seen on designing a calisthenics workout. Thanks for sharing the info!

[@OldSchoolCalisthenics]

Glad you enjoyed it!

[@nicholascauton9648]

I would also add to know when to take it easy for a little while. Otherwise known as deload weeks. Working hard is important. There's no question about that. But I would argue working smart is even more important. After a while, rest days won't be enough for recovery. And that's where a recovery week needs to come in. A recovery week does not mean to stop working out altogether. Although it could mean that, I wouldn't advise it unless you're planning a family vacation. In the case of calisthenics, I would definitely take it easy on the volume during my recovery week. For example instead of doing 10 sets of 10 for every exercise, I would do 5 sets of 10. Or even 5 sets of 5. When to take deload weeks/recovery weeks however is ultimately up to the individual. For some, this could be every 4 weeks. For others, after 6-8 or even 12 weeks of training. Some training programs even go as far as 16 weeks. Anyway the point is, there has to be some weeks where you need to recover because you build muscle when you rest. Not when you're training. And ideally, the recovery week should only last 1 week. Some people do 2 weeks but honestly that might be overshooting it a little. So in my opinion, 1 week should be long enough for a recovery week of training.

[@OldSchoolCalisthenics]

I agree. I also had periods when I stopped training for an entire week and did it not only because my body needed it, but it was mostly psychological. I like slowing down when it's hot, like July or August or when is extremely cold during winters. For instance, brother, when I am off and enjoy a bit of vacation, then all I like to do is some jogging or a few pushups to have blood circulation. Other than that, I like smoking a good cigar, drinking a great wine or spend time with nice people. Vacation and rest is about quality life, hard core training is when I am into my life routine. I also do some active rest as you suggest and I also recommend it to my clients as well.

[@MrRONINDEX]

@@OldSchoolCalisthenics so right,the weather can factor a lot sometimes

[@Intuitivelogicalintrovert]

Awesome tutorial my friend 👍

[@aymenrr4212]

Thanks so much !

[@Arboleda_GJO]

Very informative👍 keep it up

[@OldSchoolCalisthenics]

Thank you

[@AndreCruzXampa]

Hey, I will start to focus on volume and endurance. Tks[

[@OldSchoolCalisthenics]

i wish you great sucess

[@vincent82486]

Great video! Thank you 👍💪

[@OldSchoolCalisthenics]

You're welcome

[@budekins542]

Very useful video.

[@OldSchoolCalisthenics]

Glad it was helpful!

[@williamwolf5598]

Fantastic content 👍🏻

[@OldSchoolCalisthenics]

Thank 🙇

[@williamwolf5598]

Old School Calisthenic what is your opinion on supplementing your calisthenic routines with things like dumbbell curls or deadlifts?

[@OldSchoolCalisthenics]

@@williamwolf5598 sure, why not? Include if you like it. PS: I also have a dumdbell that I use for deadlifts, but very rarely.

[@rabbit1097]

Can u also guide on breathing technique how not to loose core connections during inhale is it reverse breathing pattern dat needs to done .

[@OldSchoolCalisthenics]

Oo. Thats something I have to think of and get informed too. I don't know if ill done like this

[@MellowsPlay]

Wow amazing content

[@gallagherisgod5853]

I’m intermediate at this point but I’ll watch just to help 😂

[@OldSchoolCalisthenics]

Thans mate

[@KyleLuz_sl]

Hope you'll upload content for intermediate, like what is the best approach should i do ppl or uppe/lower. I'm so confused 😕 hope you'll notice 😊

[@iliveinsideyourhouse3943]

I'm still a beginner

[@OldSchoolCalisthenics]

Check out my workout videos and you can extrapolate easy

[@iliveinsideyourhouse3943]

@@OldSchoolCalisthenics Yes I'm following your routine.

[@sagansagan5395]

Hi, i am a guy who has been active all his life, mostly playing football. Then I went to the gym for 3 years and gain like 15 kg or so (some fat also, but mostly muscle)..I was skinny af and achieve a decent balanced body (I think I have decent genetics for building muscle, but my calves are thrash. Literally I think I don’t have those muscles in my legs😭. And it’s strange cause I have good cuadriceps). But now I am starting my 4th year of doing literally 0 physical activity, I’m in the worst shape ever, but somehow manage to keep my shape. I’m not lean at all but I didn’t gain that much fat either. I guess is part genetics, since I eat pretty much whatever I want. Thing is I feel like my body is the body of an old man, and old man outta shape ofc, and I’m 25. I want to start doing excercise again, but don’t have that much time to go to a gym and i wanted to start with calisthenics. I hope this video will help me, wish me luck and thanks for the video 😊

[@nemanjaadzemovic4984]

How could I go from weight lifting to calisthenics?

[@WideAwakeHuman]

Free advice from a subscriber... Leave the music off next time. Good content!

[@OldSchoolCalisthenics]

I am a lot more gentle with music in my latest videos. Thank you 🙇

[@MiggsMultiple]

I remember starting at 0....I'm up to 7 now

[@OldSchoolCalisthenics]

How much time?

[@cainq6244]

Is it ok to workout twice a day? I do 8 sets of various exercises in the morning and 3 sets of pullups and pushups in the evening. Will this hinder my progress?

[@OldSchoolCalisthenics]

It is fine, bro 👍👍👍💯

[@sloopycat1954]

I can only do 4-5 pull-ups with my first set, then probably 2-3 pull-ups second set, then only 1 pull-up on my 3rd set and 4th and a single pull-up each set onwards, how can I progress at a better rate please I have been training 4 months maximum, Thankyou in advance great video.

[@AArmstrongC]

You have to start building up more strength with other variations of the pullups. After doing the pullups, you can do rows (australian pullups), then vertical pullups and then you can do hang. All of those are gonna squeeze and challenge more your pull muscle chain, therefore is more stimulus for getting stronger and larger. Always rest between sets, exercises and sessions accordingly. Adorian has some free routines to get started 👌:)

[@sloopycat1954]

Thankyou very much for the kind advice, I know what Australian pull-ups are but I don't know what vertical or horizontal pull-ups are, please can you explain. Great video and advice Thankyou in advance.

[@OldSchoolCalisthenics]

Do sets of 3, not 4, not 5. Multiple sets of 3, with 90 seconds break between. After you can do more than 2 clean reps, move to body rows. Type body rows on youtube and you will see what that is. or use an elastic band and do assisted pull-ups

[@sloopycat1954]

@old school callisthenics thankyou so much for your kind reply's, how often do I need to perform these pulling excercises please to improve, thankyou so much great video.

[@travisjordan1463]

I get a 403 forbidden error when trying to access your site

[@OldSchoolCalisthenics]

Yes. Someone deliberately attacked my site to bring it down and succeeded. I don't know if this weekend will back online. I am waiting

[@chrissmoove9838]

How many sets to failure do you recommend if i only do 1 variation of pushups, dips, and pullups for max growth?

[@OldSchoolCalisthenics]

when only one exercise, for instance my whole workout is composed from standard pull-ups, dips and push-ups on the ground, then I might go with like 10 sets for each

[@chrissmoove9838]

@@OldSchoolCalisthenics how about the squats? How many reps and sets?

[@OldSchoolCalisthenics]

Depending on how many exercises. If it's one only, then 10 sets. If you like 3-4 exercises then you go with 3-5 sets for each

[@vin4216]

No pull-up bar in our city. Can't pull-up in this house. Any alternative exercise you can suggest?

[@OldSchoolCalisthenics]

You can't replace pull-ups. It is a fundamental exercise. Find a way to pull, any way.

[@vin4216]

@@OldSchoolCalisthenics thank you man. Gotta find a way.

[@OldSchoolCalisthenics]

On the door. Get some stripes

[@shinobusensui9395]

Buy some gymnastics rings and hand them from a tree

[@OmarhaiderAl-turkmani]

WOW I really can't stop watching your videos. It became like lessons that I have to attend and then bring questions from her so that I can direct them to the teacher. I workout 6 days in week 3 for the upper, which includes push-ups, pull-ups, dips, and leg raises, and 3 for the lower (leg) but i do it after i done from my aerobic session which consist of either jog for an hour or HIIT. Is that good or right?

[@OldSchoolCalisthenics]

Thank you. At some point, it bay be too much hardcore training. Pay attention to recovery, eat well and sustainably and include deload weeks too.

[@t.mouttate6772]

What are rep and set range ? Could 5x10 pullups 15x10 push ups 5x10 dips 20x10 squats Work?

[@OldSchoolCalisthenics]

Yes, it could work if those intervals are a great effort to you. It all depends how fit and adapted you are to certain rep ranges.

[@calistenianosangue6625]

Seus livros tem em português Brasil?

[@OldSchoolCalisthenics]

english pls

[@naevan1]

Hello,what do you mean by 1 3 HIIT and long distance ?(at 18:05)

[@OldSchoolCalisthenics]

High-intensity training from 1 to 3 sessions a week, depending on how much you need it. Long distance run, the same, it can be your green zone training to actively recover, 1-2 times a week.

[@marcelloantoniodreier4795]

can I give you one suggestion for your videos? make some small pauses between your different parts you wanna teach us. It would be a little bit more enjoyable when you "go from one topic to another" with some pauses. Just some recommendation from a viewer who regularly watches your videos! Thanks for this free video and really looking forward to applying what you mentioned! =) only the best and ~ La revedere! (I have many romanian friends from my old work place at gas station)

[@OldSchoolCalisthenics]

Sure, brother. I agree totally and thanks for the suggestion. I actually intend to improve in several more aspects once I restart YT. Hopefully, people will like it

[@marcelloantoniodreier4795]

@@OldSchoolCalisthenics wow what a mindset! Looking forward to it! 👍😊👍 Also I personally really like when someone is making a summary at the end of the video like "step 3-5 to apply and try out" with a pannel written down. I often make screenshots from that and print it out, or send it to other people. Often when I review my photos/notes I see this photo, and think: "I need to re-watch it now asap"! It brings so much more value to a video and many successfull KZbinr do the same at the end of video...it's like a reminder & homework at the same time. Or ask the audience specificily what we think about that subject and what's our experience is with it ... therefore building more deeper connections with longterm followers! = Improvement in many areas. Just a few ideas & own observersations from thousands of anatomy study videos/fitness videos/nutrition or any other skill related topic video! 💪😎🥳🥳🥳

[@OldSchoolCalisthenics]

@@marcelloantoniodreier4795 I got it. Those are on my to-do list for sure. You said about anatomy study. I actually release a new free guide about that for calisthenics moves.. hopefully next week is up and ready to download

[@marcelloantoniodreier4795]

@@OldSchoolCalisthenics what a timing - looking forward to it ...thank you Adorian! 💪😎

[@OldSchoolCalisthenics]

Thank tou

[@yuvrajmahendru2149]

Do you recommend push/pull/leg or upperbody/lowerbody? Incase I want to do upperbody lowerbody split, it will be so tough to get high volume of both pushing exercise and pulling exercises!

[@OldSchoolCalisthenics]

I do all you asked. it mostly depends on my mood. But either method is good exercise, they all provide results

[@arneely65]

Superior Information - too much talk for a video. Consider more demonstrations and short workout presentations - Less information per videos, but more opportunity for watcher engagement. Where do I go for your presentations like this?

[@OldSchoolCalisthenics]

You are right

[@wirmerflagge999]

careful of close squats, pretty easy to get an inguinal hernia if you are not very very careful

[@OldSchoolCalisthenics]

hard to hold a good posture with them?

[@michalviktorin6758]

I do not care about body looks at all, it is all bonus, my focus is strenght and strengh for martial arts. Looks are just bonus, and if you look at Bruce, you do not have to be bulky to have insane power..

[@iliveinsideyourhouse3943]

My first pull up bar just came :) Can't wait to do an actual pull ups instead of doing them on my door!

[@OldSchoolCalisthenics]

Ohoo, thats motivation right there. Today i restart training too after almost 2 weeks

[@iliveinsideyourhouse3943]

@@OldSchoolCalisthenics Good to see you gets motivated as well :) I just done set up my pull up bar with my dad. Now I can finally do chin ups and leg raises!

[@Stefldco]

Great content as usual! Thank you so much all the way from the Philippines. Your videos have been inspirational and informational for me as I start my calisthenics journey. Been implementing concepts from your videos into my training and have been seeing great progress. Keep putting up great work 🙌🏼💪🏼

[@OldSchoolCalisthenics]

Thanks for your feedback, and glad I could contribute. Stay strong 💪🙇‍♂️

[@deepakkumarmishra9238]

Thank you please create more such content promoting basic to advance step by step routine,workouts,diet and other exercises to be overall fit . To be athletic ,high endurance,speed,flexible and also suggest any other workout like Hindu pushup or squats or any yoga Asana you use for stretching etc . Please provide more information on easily available food and home cooked food available for long term fitness and nutrition.

[@OldSchoolCalisthenics]

Thank you. Just did one kzbin.info/www/bejne/m3acfoFpob6MZrM

[@Lambo465]

Do you rest Saturday and Sunday? Or do you train on these days too?

[@OldSchoolCalisthenics]

Usually, no. But it depends. I may have some Saturdays when I do workout but I usually go light. I actually published an article where I talked in details about this topic and I invite you to read. You will discover some interesting information from me: oldschoolcalisthenics.com/extreme-running-bad-for-health/