The Grind-Style Calisthenics Mindset

The goal of Grind-Style Calisthenics is to bring the experience of lifting heavy weight in the gym to the efficient world of bodyweight training.
This requires not just the right calisthenics exercises, like push-ups and pull-ups but also the right mindset to build bigger and stronger muscles. In some ways, it's the opposite of what most people do in their workout which is why it's hard to make progress.
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[@Zeroleon]

This is the most underrated channel of all fitness related channels. You deserve more exposure

[@RedDeltaProject]

Thanks for watching RattleSnake1995, please like and share to help spread the word :)

[@adilscott6160]

RattleSnake1995 you are absolutely correct Bodyweight training is totally a way of life I have embraced. I would also add the military has been doing calisthenics for ever and it works!!!!

[@jgoode6162]

had to revisit this. great vid

[@BD90..]

The only way I get my muscles to change is literally as you say. To focus on the contraction the whole time and to keep my muscles tense.

[@RedDeltaProject]

I hear ya, that's been my experience as well.

[@dave-daveson]

When I gave up on reg. weight training and started bodyweight training I (so to say) went into the trap of focussing on one-arm this, planche-lever-that. I was disappointed with myself that I couldn't master those or at least progress in those fancy stuff. Only then I realized that those progressions were not my way to progress. Tension and control became way more my style to go with. And thanks to you this style now has a great and bold name... Grind-Style Calisthenics, hell yeah ;)

[@RedDeltaProject]

Thank you for sharing your experience with us Dave Bulletrider. I had a similar story when I started as well and it took some time for me to find my groove. Congrats on your progress thus far and keep up the good work!

[@yawriats7]

Notification gang! I enjoy grind style calisthenics. It's a method I've been using for a couple of years now and I'm glad you've finally defined this style.

[@RedDeltaProject]

Thank you for sharing your thoughts with us Joshua Hubbard. Congrats on your progress thus far and keep up the good work!

[@martincash4005]

"having a seizure on the floor" LMFAO did you hack my webcam? :D truly the only reasonable explanantion of "the path is the goal" i've heard to this date, and i went to church a lot....

[@philkilbride4148]

I've never heard anyone explain this in such a simple and clear way. Brilliant stuff. You're a natural teacher, given me lots to reflect on, many thanks

[@RedDeltaProject]

Thanks Phil Kilbride! Be sure to check out the next episode when I talk about the actual Grind style method for some practical action steps.

[@hakin8026]

yep. I can do about 13 normal push-ups and around 9-10 diamond. Focus and max tension gave me great results

[@RedDeltaProject]

Thank you for sharing your experience with us RedHakin. Congrats on your progress thus far and keep up the good work!

[@StrokedTac]

After I first read Matt's book, I decided to try and only do time under tension push ups. I would do 3-5 30 sec diamond pushups (one rep last 30 sec), that became rather easy pretty quick. Then I went to 45 sec. I noticed my chest change within a month and felt a better connection with my legs during push ups, I had no idea how much you could make your quads burn with a push up lol. Overall, my total number of reps jumped dramatically after doing very slow pushups. I make it a point to cycle very slow reps with all my exercises for a couple of weeks and then return to my normal 8-12 rep workouts. I also have to say this same practice has really made my ring dips stronger.

[@marijnnederpelt]

True, working at the edge of range of motion (biceps in planche for example) leads to crazy strength gains. that's the reason gymnastics athletes are so frkn strong, lots of straight arm work. Nice vid btw, simple but straight to the point.

[@RedDeltaProject]

I completely agree that straight arm stuff is right on point.

[@mario06457]

Grind style rules just finished the smart body weight book

[@RedDeltaProject]

Thank you Joseph! 🙏😊

[@dailyjedi3251]

Hit a wall with progression. Solution; weight vest, slow reps and focus on form.

[@marcelloantoniodreier4795]

Looking lean Matt! Great podcast as always. Listened to it twice in a row. ✔✔ I just wanted to tell you that I changed my name at instagram to grindstylecalisthenics I saw already a few times internet trolls using good bodyweight names and don't even do bodyweight or any Kind of exercise and posting bullsh!t. Therefore If you need it for a second page or just want to reserve...write me a message! I would truly hate it if a troll would use this name. Grind Syle Calisthenics is the way to go!

[@RedDeltaProject]

That's awesome! I picked up the grindstylecalisthenics.com domain name too, not quite sure what to do with it, but it's good to have it as RDP evolves.

[@marcelloantoniodreier4795]

@@RedDeltaProject that's a good idea. Even if you don't do anything with it in the near Future...good investment to just save the name and keep it "safe" from those bandits. 👊💥🔥

[@tarotsimbolosdesanacion4589]

I BEGAN 10 DAYS AGO TO DO GIRL PUSHUPS BUT GENARATING TENSION:I CANNOT DO MORE THAN 12 REPS AND MY MUSCLES GET THE PUMP AND i am slowy developing thing which never happened doing 100 average pushups without tension. Its incredible i wish i had known this 20 years ago. Thanks buddy.

[@jameschesterton]

Yes, I keep saying this to people. I can do 6 push ups and make them just as effective, if not more, as their 30.

[@adilscott6160]

Man you converted me to Bodyweight training and now I only do that !!

[@RedDeltaProject]

Welcome Adil! I hope it's as rewarding for you as it has been for me. Enjoy the journey but don't get married to it. All things should evolve in time.

[@regprofant6984]

Poet? Darn spell check! Power lifters. The good ones work on their technical skills.

[@jameswoods6385]

Hey Matt, I meant How should I do them? Should I keep.my feet shoulder width apart and turn at the waist while keeping my feet in place while I do standing twists? Should my arms be at my sides? That is what I was asking LOL

[@RedDeltaProject]

Ah now I see, I prefer to stand flat-footed, place one hand behind your back and the other on the opposite shoulder. That improves the full twist on the whole torso.

[@sumitmadan768]

Finally a name to what I have been doing. I wish there would one day be a collab with Gabo from Saturno Movement (Miami) or Calithenics Movement (Leipzig) or FItness FAQs (Australia) so that we could popularize one more genius to this Holistic way of training.

[@RedDeltaProject]

Thank you, it is nice to put a name to this stuff now so we can all get on the same page.

[@tarotsimbolosdesanacion4589]

You are the man buddy honestly.

[@donniecain4266]

Didn't Bruce Lee say you must feel the technique?? In other words put your mind in it !! Yet I have seen countless people use machines and dumbbells mindlessly!! Mark off the set from their sheet and move on to the next exercise !

[@RedDeltaProject]

Very true Donnie. After all, it is the mind that trains the body, it's so easy to forget that and assume it's the machine, exercise or workout that does the job.

[@a-terrible-fate532]

I never cared about all of those cool looking skills in calisthenics, I just like a simple effective workout routine with minimal equipment, all I've got is adjustable dumbells up to 75 lbs a pull bar station and a bench , and that's all i need for the moment, as I am not a body builder but a guy who wants to get fit and look good without spending too much time on fitness and definitely not going to the gym as i don't like it. My goal is to get to a body fat level of about 12-15 % something that is easy to maintain without giving up the foods I enjoy etc.

[@adnanbosnian5051]

Very good. I am similar. I would suggest that you also spend as much time as you can walking or something to be active through out the day, if you are not doing that already. It really helped me drop much fat. I also dont drink any sodas.

[@regprofant6984]

Five star? No 7 star

[@johnsmith-jg2xz]

Always great contents on this channel!👍

[@obaolori]

you should tell those who can do moves and want to start doing grindstyle to eat some humblepie they might not be able to do the reps even some moves or in case of using free weights the amount of weight that they do in "ordinary style" workouts when the focus on putting in maxtension exp if they are accomished somehow in another focus on working out those muscleups one arm pushups and so on might not be as easy to come by as before

[@RedDeltaProject]

Very true, it takes a bit of a hit to the ego if you're used to pursuing numbers. But I like it when my numbers go down, shows I'm learning how to do thins a more challenging way.

[@obaolori]

@@RedDeltaProject im almost expecting adorian moldovan to visit me here in sweden this year by the way

[@damiangames1204]

I send this to all my friends who have been losing mass since gyms closed after doing push ups and bodyweight squats

[@marcelloantoniodreier4795]

Btw: I copied your answer of: ⤵⤵⤵ 👥💬💬💬: ➡ when people ask me how much weight I use for my exercise I also say: "as little as possible" Love those stares. 👌😂💪

[@RedDeltaProject]

lol, it is kinda fun to see the reaction they give. Same deal with when I tell people I purposely don't eat right as per my definition is eating right is all about following a diet and eating healthy is about doing what's best for me.

[@marcelloantoniodreier4795]

@@RedDeltaProject Yes that's one of many things that I am worling on to truly applying it to my day to day living. A lot higher quality of life and much, much less stress!!!

[@fitness60plus52]

Inspiring.

[@Mongoosemcqueen]

Is that Celtic or Germanic art behind you?

[@RedDeltaProject]

I think it's Germanic, it's something I picked up in Frankfurt years ago.

[@1947roswell]

Great as usual. I started reading your book today.

[@RedDeltaProject]

Thank you very much Max Ratti for your support and for watching my stuff :)

[@pedrocardoso774]

Do you train skills movements? Like, full planche, tuck planche, back lever? Those gravity defiant moves

[@RedDeltaProject]

They never really got on my radar, for some reason they just don't appeal to me, it might be their isometric nature or something. But in the end; All strength moves require skill and all skill moves require strength.

[@chuckleberryflin]

I'm curious Matt, how long do you usually workout in a day? p.s. Really liking the appeal of Grind-Style Calisthenics.👍

[@RedDeltaProject]

Hard so say since it's so broken up throughout the day. I would say my main strength workout is about 15 minutes or so plus a 5-10 minute supplemental workout later in the day for the rest of the muscle chains. Then I also do some TKD practice which is anywhere from 15min to an hour depending on if I go to class or not.

[@anthonyromayo6296]

Great video. Well explained. I just consider ROM " gym term". When I do push-ups with a full rom, I find that my shoulders hurt in an un natural way. On the other hand when I come up to near lock out my shoulders feel fine especially when I'm using high volume. Let's face it you can take any exercise in its simplest form and blow out up to 50 or more reps with whatever form you're using ( 3/4 ECT.) And that exercise becomes very hard. Plus the more reps you do is more time under tension, no? My point is there's more than one way to skin a cat. Yes at a slower cadence to full extension is one method to do that, but the way I just explained is another. Whenever you look at the videos of these prisoners doing push ups none of them come to complete lock out, but they all have great physiques from the volume they do. So I feel on that note is good to just mix it up. I'm speaking for myself only of course.

[@RedDeltaProject]

Excellent points Anthony, And yes, you're spot on about the speed and timing thing. The Grind-Style way is just more about maintaining tension on the muscle throughout the set. Too much momentum and compromise this, which isn't bad, but it's not quite the approach to TUT you may want to use. ROM is less of a concern and what you use for yourself is what's best for your build and joints of course.

[@justinorosas9927]

Also kinda look like Paul wade 😂

[@RedDeltaProject]

LOL! Some say he never blinks, and that he roams around the woods at night foraging for wolves.

[@justinorosas9927]

@@RedDeltaProject haha I need to get to that level

[@sieger358]

Hey bro!)Have been training by convict conditioning exactly for an year right now.)I got such a huge progress that i am so happy,i added about 5-10kilos,counting that i was a little overweight and couldn't do a single pullup.Everybody think they r perfect trainers,but in fact Poul Wade is the best which i had ever known.Well,a lot of people tried to help me lose some weight,and also do a pullup.But nobody could help me.I am so happy i found this book)Now i do lvl 8 pullups,lvl 5 puchups,lvl 5 leg raises,lvl 4 squats(yeah,i fixed my knee problems thanks to squads),grip strength(two hand thick towel hangs),calve raises(Lvl 4),Bridge lvl 3,Handstand push ups lvl 1(had an injury from armwrestling,would have been better if i knew where it was going😑) in convict conditioning))))My biceps grew crazy😂.Also,so happy to find a youtuber who read and like convict conditioning)Btw,I am Kazakh,sorry if there r some mistakes)Btw,check out calisthenics athlete Andrei Kobelev,he is BEAST.Thank u for ur content.When i saw u,i immidietly subscribed,cause every word u said,was the the same as my thoughts.Fuck these Weights,use ur own weight to train,so that u can lift heavy weight when u need.Using weight for knowing ur strength is ok,but training with weights is totally wrong.I will let u know when i will reach 10th levels of each exercise)Be fit,live free😉

[@RedDeltaProject]

Thank you for sharing your experience with us Siege Player. Congrats on your progress thus far and keep up the good work!

[@damiangames1204]

I really needed this kept injuring myself feeling as though I can push progressions and weight. Sure there was an ego aspect to it, but also the idea that progressive overload is #1 made me think of overloading the weight, but in reality it is progressive overload of the force generated by each muscle. Very good video!!!

[@RedDeltaProject]

I knw what you mean. I fell for the idea of progressive overload being about the actual load, when it's actually about progressive muscle tension rather than just the load on the body.

[@edge3220]

Makes me think of pump training or metabolic conditioning. Serge Nubret is said to have trained almost exclusively in pump training. Christian Thibaudeau has written about what I think he just calls "mtor activation" (I can't recall specifically). I get a sense that grind-style calisthenics is slightly different than these, though, but again similar. I'm not sure just yet. I have more studying to do it seems. They all are so much alike but have subtle nuances that change them.

[@RedDeltaProject]

Excellent observations, It may just be that it's all just different approaches toward the same goal which is making the muscles work to a high level of fatigue.

[@joshcummings9872]

Just started GSC and holy cow. I did the same exercises as before and felt like it was the first time. There's a lot to be gained from this approach.

[@RedDeltaProject]

Excellent! A fresh and new approach to classic exercises is always a fun and exciting thing to find. Best of luck with the GSC method!

[@jameswoods6385]

Hey Matt. When overhead reaches ,Do you reach up and back also while locking your elbows? I can't totally lock my elbows,is that lack of shoulder mobility?

[@RedDeltaProject]

yes, I pull back and up as much as I can. It might be shoulders but that could also be biceps mobility as well.

[@purrellgrimm1512]

Tension focus and technique should always be improved especially in calisthenics. I see some guys attempting tough pushups and their form is dogshit and still look like twigs. regressing and improving form gets you better gains anyway. Your close pushup tips helped me realize how important it is and helped me ton on progressing pushup work. Hope you keep up the good work.

[@RedDeltaProject]

Great points and perspective there Purell, thanks so much for watching :)

[@Rick-se5qm]

Seizure push ups lol...good one Matt. I have transitioned to 100% body weight exercises. Wonder if there would be any benefit to switch back to weights or machines for muscle confusion.

[@RedDeltaProject]

POssibly, it's a nice change of pace to switch things up, esp since you're mostly going from open chain to closed chain techniques. Plus there's the value of learning how to keep your body stable under load too.

[@phoenixflyz_]

Keep making these wonderful videos BE FIT, LIVE FREE!!

[@RedDeltaProject]

For sure! You can count on it 😈 Thank you very much for watching and keep up the hard work 💪🙏

[@abunasirahdesquines7451]

Great explanation!!!! The best I ever heard . I’ll buy the book on amazon because this is knowledge base

[@RedDeltaProject]

Thank you very much abunasirah desquines for your support and for watching my stuff :) Feel free to let me know if you have any questions on it.

[@cipherx1454]

Hi should I add weight to my pull ups, dips, etc... when I am losing fat? Since the exercise gets easier because I am lighter, or just bodyweight? Goal Is muscle building in the long run, fat loss is occurring through running and diet.

[@RedDeltaProject]

Not a bad idea, You can also use the opportunity to improve technique like getting more range of motion, improving stability and exploring more advanced techniques like close grip and alternate close grip pull-ups

[@cipherx1454]

@@RedDeltaProject just added those in my routine trying to contract as best I can

[@paolosmaldone953]

good!this was what the great Sandow said too!

[@justinorosas9927]

Did you intentionally stop video at 11 11. It's great either way 👍👍👍😁😁😁

[@RedDeltaProject]

lol, no I didn't even notice that. Must be a sign of good things to come.

[@Linkous12]

Hey Matt, this question isn't related to the topic of the video (solid one, by the way) but it's fresh on my mind after this afternoon's workout and I knew you'd be a good person to ask: When I perform my pull-ups (over-handed) with my legs slightly in front of my body (the way Al Kavadlo recommends doing it) I really struggle to get out of the bottom position, and while it's not painful, I get some discomfort in my shoulders along with some strange sensation which I can only describe as a rubber-band being plucked (I'm assuming it's something do with my tendons or rotator cuff?). This doesn't happen when I do my pull-ups with my legs hooked behind me, and I find the movement a good deal easier that way. It also doesn't happen when I do chin-ups (supinated grip), no matter where I position my legs. What do you think this is, and why is it happening? I want to get better with my pull-ups in that position because I'd like to, maybe one day, get my PCC certification, and I think they require your legs in be in front you, or at least hanging directly below your hips, during the Century Test. Anyway, thanks for your time! Love the channel!

[@RedDeltaProject]

Hard to say, but I would guess it's due to a lack of tension in your rear delts toward the bottom position. Try pointing your elbows forward a bit more and keep your rear delts on at the bottom. Maybe warm up with some rear flys to get those shoulders fired up before your first pull-up set.

[@Linkous12]

@@RedDeltaProject Thanks for the advice, Matt! I'll try those out.

[@regprofant6984]

The great poet and Olympic lifters practice technique more than anything

[@RedDeltaProject]

You're so right. I've known a few powerlifters in my day and they all approach their craft like physiological engineers. Such an inspiration.

[@adnanbosnian5051]

Matt awesome.

[@EBCArts]

Great video. Do you think there can be a mixture of performance goals and muscle condition goals? For example, focusing on basic movements to maximize tension like the pushup, but then also progressing towards movements like the planche pushup / front lever etc which are more performance oriented (although those also require a lot of tension? Hopefully my question makes some sense

[@RedDeltaProject]

Yep, at the end of everything all exercise is about performance since that's the only input your body understands.

[@EBCArts]

@@RedDeltaProject Yeah good point, muscles simply react to whatever you are doing to them. Appreciate it!

[@mxldr8658]

Matt, another great podcast! I know you did the Neuro Mass mini-series a while back but I wanted to know your opinion on the inclusion of Neuro sets in training? - what changes did you recognise and how did they affect your strength and muscle growth. Thanks.

[@RedDeltaProject]

I certainly noticed a greater resiliency in training and much more isometric strength too. Not sure I would have made much progress in the total eplosive movement dept. since I was doing the fast stuff in a fatigued state. Best to train explosive motions when fresh

[@mxldr8658]

@@RedDeltaProject Thanks for the info! How was it from a hypertrophy standpoint? Because on paper it'd seem ideal; high fatigue in a select muscle group in a short period of time.

[@jameswoods6385]

Hey Matt. How would you recommend I do standing twists to get the most out of them?

[@RedDeltaProject]

Practice them daily, 3-4 times if you can. Frequency is key.

[@aurelienyonrac]

Is it bodybuilding using body weight?

[@RedDeltaProject]

That's pretty much it.

[@aurelienyonrac]

@@RedDeltaProject RedDeltaProject thank you for your honesty. Ps: you look great with a hat on your head.

[@jakubm5654]

1:00 FLIP

[@maxencerenaudchloechapoulie]

Quality vs. Quantity 👍 As soon as the weather gets better, I'll pay you a visit in Burlington!💪

[@RedDeltaProject]

Sweet! Hit me up in an email [e-mail] and we can get a workout in 🏆💪

[@maxencerenaudchloechapoulie]

@@RedDeltaProject Definitely will, I will let you know ahead of time.

[@maxencerenaudchloechapoulie]

@@RedDeltaProject I definitely will.

[@donmaanao7279]

Perfect

[@RedDeltaProject]

Thanks Don Maanao!

[@WaltLQ]

👍👍

[@RedDeltaProject]

😊🙏💪

[@mehGyver]

Good stuff!

[@RedDeltaProject]

Thanks JR Cook!

[@MC-qd2yv]

Good job Matt

[@RedDeltaProject]

Thank you very much Matthew Carl for your support and for watching my stuff :)

[@MC-qd2yv]

RedDeltaProject ofcourse you have taught me a lot

[@DarkAloneMan]

Pure genious.

[@RedDeltaProject]

Thanks Remiphilim! 🙏💪