How To TRIPLE Your Progress In Calisthenics?? (300%)

[@DominikSky1]

Just opened 20 more spots for a free coaching call with my coaches for those who need some tips. =D You can book yours here: www.skymentorship.com/coaching-calls Train smart!

[@thibaudherbert3144]

I don't really get how it works. Can you explain it to me please? Cause if I follow the video, I'll just do let's say OVhpress and CHin up for 2 months but what about the other exercices ? I'm just gonna end up unbalenced. Also what about the frequency ? Rest one day and then go back ? Or do I just need to do more sets on those 2 particular exercices AND continue to do the other ones (dips, push ups etc... ?)

[@BodyweightWarrior]

Just get strong, it do be that simple 💪

[@ThiagoVasconcelos46]

How :(

[@noyes3524]

💯💯

[@krispotato1409]

@@ThiagoVasconcelos46 follow what strong people do and eventually, you'll be one of them.

[@RosyPosy_0802]

Agreeable

[@Conosis]

This is no joke, elite level shit right here. Big respect and thank you. So happy you won your boxing match too!

[@DejiDigital]

For those that started calisthenics on the heavier side like me, even if you can’t do full body weight movements, for example, you’re still doing foot assisted or incline movements, you can still do weighted calisthenics. Weight will bridge the gap between progressions. For example, It’s a big massive from doing foot assisted chin ring chin ups or foot assisted bar dips to full body weight chin ups and full body weight dips. Just increasing your reps won’t help. And bands are always the best either. What worked for me was systemically adding weight to my foot assisted movements. That increased my progress so much faster than trying to increase progressions. The gap is just too large most times.

[@Sports--X]

Bands eh? There is a Dominic video about bands and their importance! 😂

[@BrandonHerzG]

False. more reps does build better strength but a harder variation will train more strength then strength endurance due to only being able to do a few reps or far less reps then the normal variation. IE: Push-ups compared to diamond pushups. The diamond push-up trains more strength due to it being a harder variation. Higher reps does increase both strength endurance and overall strength.

[@leafXIV]

@@BrandonHerzG I agree, I like high reps because I can master the movement and understand it deeply. I only add weight after I can do 50 reps. Also, high reps allows me to train everyday which is what I want. I don't like taking days off.

[@DoyoTayo]

"weighted negative movement". We know the negative part of a movement is the one who use the more fiber, so it could work ... but bad form = injury and bad form weighted = big injury .... Donc do ego lifting if you do that =)

[@erografos5326]

I Love watching people who have turned their hobby and passion into a business. Mad respect

[@FelipeBerio]

Yesterday I got 60kg Military press and 45kg ring chin-up. Training those as my main exercises for 2 months got me the biggest gains both muscle mass and strength wise. So I can just agree 100% those are on the top for upper body strength!

[@heynick6863]

at what level would you put a person who can do 15 reps of 15 kg weighted chinups for one set

[@oofmaroomph4913]

how to know when should you increase the weight?

[@FelipeBerio]

@@oofmaroomph4913 watch his last video dominik explained it really nice and simple. Just set yourself a 4 to 8 week program where you consistently train near failure on the rep schemes, start easy so you have time to adapt and you will eventually hit you max volume. Then dealod and start again a little higher than the first time so that this time you hit a new volume pr by the end of the 4-8 week period.

[@thibaudherbert3144]

@@FelipeBerio I don't really get how it works. Can you explai it to me ? Cause if I follow the video, I'll just do let's say OVhpress and CHin up for 2 months but what about the other exercices ? I'm just gonna end up unbalenced. Also what about the frequency ? Rest one day and then go back ? Or do I just need to do more sets on those 2 particular exercices AND continune to do the other one (dips, push ups etc... ?)

[@FelipeBerio]

@@thibaudherbert3144 you could just do that with some accessories work and get great results with out being unbalanced cause your are training basically every upper body muscle, you could also add some hypertrophy work aside to gain more muscle as well such as push-ups for better cheat stimulus and rows for the upper back. Maybe in the higher rep ranges 10-20 to get also benefits of the higher rep stimulus in top of your strength training (3-8 reps) Rest the amount you need to properly recover (usually 48hs per muscle group) that’s really it your will figure out with time how much volume you can do with out compromising recovery. That’s it as simple as it gets beginner and intermediate training programing

[@vkumar611]

domi is a humble man dude we gotta support him! noone gives so much for free do they way to go domi

[@cacurazi]

Summary: Six exercises to get stronger: 1. Overhead press 2. Weighted chinup 3. Weighted dips 4. Weighted Pull-up 5. Weighted push-up 6. Straight arm pull Pick two exercises and focus on them for 6/8 weeks by increasing the weight. So, you have to track the weight every week. More specifically, have one priority in your training strength. One exercise for pull. One exercise for press. So, for example you can do overhead press + weighted chinup for the first 6/8 weeks. Aside from focussing on these two exercises, do accessory exercises. So, if you are focusing on muscle-up obviously do some exercises for that. But the bottom line is that you need to increase the number of weight in these 6 exercises.

[@goldcrypto18]

thanks!

[@Syleion]

what if i dont have any weight to use for chinup/dip/pull up / push up ?

[@krispotato1409]

@@Syleion Hi, I just wanna give random tip, you can use laptop bag (or any sturdy bag) filled with books (or/and weights) for weighted pull & push exercises.

[@tillkoppe5411]

Legend ❤️✨

[@magnus263]

Overhead Press Weighted Pull-up Acessories Weighted Ring push-up Weighted Ring Row Triceps pushdows Biceps curl Band Facepulls

[@romanmunoz9979]

HUUUUGE INFORMATION HERE like always Thank you man, It's awesome the amount of content in only 6 minutes. I've learned from you to change my way and focusing in one thing at the time and that was key for me. The same with the weak links, active rest week, etc. From my heart, all the luck and success with mma.

[@Antti79]

I'm 13 weeks into working with Dominik's team and they really are great guys. 💪

[@andregil7980]

I have been doing the following routine for at least two years: Main exercises: 1) HS push ups 2) Front lever pulls Main auxiliary exercises - usually between 5 to 8 reps. I find much more beneficial trying to reach those 8 reps: 1) Weighted pull ups 2) Weighted dips It still works as a breeze... PS: However, it's also true that you still have to do some other exercises like: 1) rotator cuff, 2) opposite rotator cuff, 3) back lever pulls, etc. To avoid injuries and imbalances. But that's the type of routine that you can keep doing for quite some time. And if you reach a death point, just use a different variation from time to time: wide or narrow weighted pull ups, for example.

[@Karan_aloneboy]

First build strength then go for skill that's a great advice And very good and informative video Thanks ❤

[@Karan_aloneboy]

Man you are providing such quality content free of cost ❤ Thank you 👍

[@mcmaschio]

Damnnn man ur a beast … been following u for a minute ur such an inspiration for my fitness journey and youtube journey … Thanks Dominik 🔥💯

[@dennisdennis4514]

Let’s go! This year will be the one,, I’m going to achieve a planche.

[@Constant3889]

You are my role model Dominik! On days i don't feel like training i remember you and that pushes me to never miss a day. Thank you!

[@Skeraii]

ive been doing calisthenics for 5 months now, but i only did a few variations of push ups and bicep curls for arms. i never did any kind of pulling exercise bc i dont have access to a pullup bar right now. this resulted in my biceps and shoulders looking decently big but my forearms looking like pencils, which makes my arms look really strange. people, never forget pulling exercises. im gonna try getting a pullup bar within this month

[@domi4231]

I really appreciate, following you already many years :)

[@anestishs9929]

wow man you are the best youtuber honestly.... you dont care about subs and you teach us all these things. Thank you

[@tablon8539]

You are by far one of the best mentors

[@hallorwalahfrid6074]

Nice video man. I wish I could do some of these exercises, but I am still really fat and unflexible. Have been trying so hard recently though. Going to gym every day, and I got great (I think so) meal plan from site Next Level Diet. I hope I will slim down fast so I can start with calisthenics. I believe in myself, that's the most important thing IMO.

[@Sports--X]

Just skip food day and everything will be aight! 😜

[@Aaron-nl9ji]

Just add 30mn of cardio into your workout routine while still working out seriously. That way you stay healthy and get an amazing strength to body ratio when you become lighter

[@nicolasngo-di7272]

I believe in you too. You will achieve your goals. Stay consistent, especially when it's hard. You'll make it brah

[@LEVILEVI]

Do alot of low intensity cardio and be in a calorie deficit. Everything comes alright brotha 💪🏽💪🏽💪🏽

[@Aeruza]

and dont forget: Diet is not a sprint, but a marathon. Keep going champ!

[@santiagobaez1723]

Man you're awesome, awesome athlete, and awesome person. Thank you

[@barschbubi]

My personal tip is weighted pull up and military press. Let's you measure your progress way easier than for example front lever pulls, as you're able to increase the weight in smaller increments.

[@fritzdow4819]

So the point is: -master the basics first -a list of the best exercises to boost overall strength -do everything with good form -focus on few exercises, don't do 30 of them at a time I think even though this could be considered common knowledge, it's actually very useful for beginners to understand these concepts. Of course proper training scheduling is gonna be crucial to actually progress, but this is a damn good approach to start with, a great foundation to build on. Good job!

[@briand5047]

Video on straight arm pull progressions were be cool. Great channel! I only found it recently.

[@nancylorenzutti3453]

Hi from NY!! Excellent video as usual!! People really don’t know how to take an exercise and make it harder or easier, and of course training requires knowledge of anatomy, I am the grandma that writes you 🤣and I explain to people that cardiovascular exercise can be done on your own ( pretty much) but resistance work requires lessons!! I was just visiting family in Poland- wish I could have met you, I have my daughter watch the videos as she is starting strength work,I haven’t returned to gym cause I am still afraid of covid, I don’t give up my goals anyway , you are brilliant as always !! Nancy

[@jakebox4493]

Thank you so much for those tips dominik 💪

[@kingkuntajodha9133]

5:36 bro...... bro is simply majestic .

[@richardsolorio5910]

I agree that the military press is an important exercise ... another great video

[@OKOKOKOKOKOKOK-zn2fy]

Great ideas. Thanks for the information.

[@majorphenom1]

Thanks for sharing 🙏🏾

[@mubarak.b]

Fantastic video sir, so much value given!

[@dypineitor2974]

One of the greatest calisthenics teachers in KZbin no doubt. Thanks for you effort, greetings from Argentina 🇦🇷

[@unclekareem7074]

Thanks for this. Great info, great video

[@evelynmyers1532]

I know you're a good teacher I'm only 6 years old I started with a lot of body fat and you helped me almost every single day you're a great teacher and I'll tell you to exercise with behaving hurt the fly push-up you have to be on the trampoline and then you will push up it's almost impossible

[@benediktamerongen6929]

so much helpful info!!! You are the BE(A)ST!!!!!

[@danielfitness4942]

Bro i love your video is amazing This is the first one im watching and I'll definitely come back for more

[@iM4zen001]

valuable information

[@abbate2137]

This guy is a Boss

[@ThakurSahab-ko7iz]

Great video ❤

[@covingtoncreek]

Pick a push, pick a pull: 1. Overhead press 2. Weighted chinup 3. Weighted dip 4. Weighted pull up 5. Weighted push up 6. Straight arm pull/front lever

[@roseslasher]

I want to incorporate boxing, kicking and running along with strength training. How do I fit all that in a week without burning out?

[@ozgurklnc6539]

+1

[@LukeLethalStrikeSimonds]

Slowly get better at all of them simultaneously, or master everything one thing at a time until you’ve mastered them all

[@Sports--X]

Rocky Balboa? Is that you?

[@dlm6685]

THANK YOU

[@luckeyluc1]

Love the tips! At what point should you consider to move to another pair of the 6 exercises? I can imagine that after a few weeks it is good to switch it up to actually work om some other muscles

[@halfers83]

You are deadly!

[@karolkonieczny9130]

And now I'd like to see a video showing best accessory exercises for each of these hah

[@truntotruntic2641]

The best of the WORLD RESPEKT

[@youraverageguy8578]

I think you need to make a lower body vid like this as well because legs are the foundation.

[@callmesupreme1533]

Thank you I’m tryin to learn the planche I’m a beginner it’s pretty tough I been looking for a starting point getting stronger in calisthenics so I can learn at least two skills which is the lever and planche

[@mohanad0408]

After years of doing pull ups I switched to chin ups, and so far I don't think I'm going back. They weren't bad, but with chin ups you can't fake it! You're either strong or you're not. Pull ups can make you swing or kip a bit. Also, chin ups recruit more muscles, that's why they're generally easier, they recruit the lats much more.

[@igiornogiovannahaveadream649]

Well if you don't kip during pullups they are fine.

[@vasisthmrinal]

Boom Much Love from INDIA

[@karol12528]

thanks👍🏻👏🏻

[@thanksgivingh6185]

great video

[@badrerraji3441]

hello, does anyone know how much sets and reps ? rest time ? and how much rest days ?? thanks

[@JoseandAsh]

Thanks for the tips man! Took a longer than long rest from fitness and whenever I watch your videos motivates me so bad, Ready to jump back into it! Also Would you recommend weighted vest vs Chain belt for starters? Or just go straight to the Chain belt?

[@asianck]

Imo if u have access to a gym, it’s better to get a belt, because it’s easier to take it with u and u have plenty of plates at the gym. If u train at home or outside, a weight vest would be good, because u don’t have to buy additional weight plates and take them with u when u want to train.

[@panagiotismavridis415]

tHE BEST OF THE BEST

[@itscream1234]

I'm just starting out, and I don't know when to add more weight. Currently 143lbs / 15 push-ups / 2 pull-up.

[@bhanuvashisht99]

I want to know importance of biceps 💪🏻 for PLANCHE and does it necessary to have bulky biceps 💪🏻 to get PLANCHE

[@melvinaquino3273]

Great thx

[@Leonidas-eu9bb]

For even better result make sure to skip legs. no choke

[@blobbhed]

Maybe I'm slow and missed it but how many reps/workouts per week? Do you aim for 3-5x8-12, 3-4 times a week?

[@karnis3749]

can somebody help me about this, how many sets should perform on one of these exercises

[@joshuakelly997]

amazing

[@deanbean8994]

To add weights to my chin ups and dips can I just put the weights off my dumbbell bars into my back pack instead of buying a weight belt or vest?

[@trader-xtrader-x2339]

Dom...have hand and wrist injury still not recovered enough for excessive load....any suggestions

[@brenoaugusto286]

I started calisthenics about 3 weeks ago, after 4 months of depression (and no training). BUT I always had this heavy muscular lower body that makes me struggle to do pull/chin ups and a freaking front lever (even tucked assisted) seems impossible... should I start skipping leg days or just try to equal my upper body??? PLEASE GUYS, HEEELP!!

[@jerryjaba]

You started about 3 weeks ago, don't even worry about front levers, that's really advanced stuff. Do chin/pullups and buy some resistance bands, do them without till you fatigue and then with till you fatigue. Do some dips, try some knee/leg raises and if your comfortable with that try some l-sits too. Don't get too advanced, try to master the basics first. Quality reps over quantity 100%. Goodluck

[@VietSouthen]

@@jerryjaba That's exactly right!

[@VietSouthen]

Breno, you guy can go advance, of course, however, you have to master the basic progressions first with QUALITY REPS. Then you can combine static training to your daily plans (with proper and quality form of course), and only few quality holdings per day is enough. Besides, from my only personal tip (and from some elite athletes advices also) is do not fall into the quality-trap for so long. Spend some days only attempting harder variations and go till you got fatigue. Trust me, no matter how hard it is, holding Front Lever - Planche, Iron Cross, etc... will seem easy to train

[@_Avaan_]

Thank you ❤

[@triumviri575]

awesome content thank you man

[@1080norman]

Cant wait to get my call tomorrow, thank you !

[@Keysounds0]

Awesome 👏🏼 So the call/coaching will be in regards to one of the mentioned pulls/pushes? Or any cali movement?

[@DominikSky1]

Whatever you are struggling with brother ;)

[@Lucas-SoJesusSalva]

What a great video, thank you very much Dominik 😁

[@DormerStone]

what about the volume/routine/sets/reps etc

[@patkruk]

Hey Dominik. Thanks for the awesome content! I understood that you prefer weighted chin-ups over weighted pull-ups, correct? If so, can you explain why?

[@lucas59190]

Chin-UPS target not only the back but also biceps, so you can transfert the strength on planche (cause biceps is a muscle who participate to shoulder flexion) and hefesto

[@blackjohnny0]

Do you have some experience with herniated and bulged discs?

[@meowtrox1234]

How to get by calisthenics with shoulder subluxation?

[@nehalhasnain3868]

What would you guys consider the iron cross as? A pull or a push? I’ve been training it for about a year now (actually had it for about a week and then snapped my shit up), and have been doing it during push sessions as primary and during my pull sessions as an accessories (just cable and and dumbbell work for it)

[@VanToffel]

How many sets and reps would u recommend for every excercise?

[@nancylorenzutti3453]

PS. I still intend to prove that over 50 person can do a few single sets of close grip pull up or chin up!! Here’s to strength training!!

[@dirkvdk2508]

should i do all these 6 excercises in 1 workout 3x per week?

[@fabricioivan7729]

Hello Sr what about legs?

[@chipsebastian8657]

You rock, Dominik!

[@piano0b]

5:37 holy °_°

[@ishaan4193]

How would the workout structure look like tho

[@aminemi5ach120]

why the site dosen't work

[@blackangel712]

Is core training needed or does that just come with this?

[@Tsekalare]

🔥🔥🔥

[@omatri6426]

Can u make a video on why do we need less than 5 reps for strength even if we can progress with more reps For eg - if I'm doing 8 reps of 10kg and in next workout 8 reps of 12 still I'm getting stronger so why to use less reps cause the weight is ofc more in less reps so there are more chances of getting injured

[@Sports--X]

Do the opposite: 8 reps of 14kgr and 16 reps of 10kg. Then 5 to 8 kgr to failure. Then rest those muscles. The Swartzeneger muscle overload trick. More muscle mass, less time. Quaranteed. Warmup is important.

[@Ankitha19457]

How to fix an overhead shoulder pain

[@Sports--X]

Rotaror cuff. Search it on youtube to see how it works. Most common injury in upper body training. a. Go see a doctor. (Some mild shoulder dislocation maybe) b. Medicine that heals the burn is same as the ones for tooth ache. (not the painkillers) Take twice a day (not empty stomach) and continue lighter training with progressive overload (until old status) till pain is gone. It will come back to haunt you if inner supportive muscles are not well developed to help basic muscles. *Plenty of routine warm up*

[@danielgdz8576]

Weighted Dips and Weighted Pull-Ups

[@randomanime601]

How many rest per week?

[@adriandunkley2711]

Random question but how tall are you?

[@mr.nob0dy712]

yo bro i have a question is planche lean a push or pull exercise

[@felipeirigoyen2563]

mainly push, it involves an isometric contraction of the pushing muscles like anterior delts, chest (but also bicep)

[@mr.nob0dy712]

@@felipeirigoyen2563 thanks bro

[@florentmartinez3289]

Nobody's gonna talk about 5:33 ? 😱😱😱

[@omicron7147]

Very nice vid bro 🤝🤝

[@rabbaaniooz5199]

I always wanted to do calisthenics. Where do i start ?

[@Sports--X]

Push ups. Research Proper stance. Then pushups for the chest. Also train your grip and mollar. Remember to grab the floor like you want to tear it up with each push up. (Do not use push up handles). It helps spread the body weight pressure evenly on your palms. Next level of grip training is grip hanging from a towel. Important. Core muscles also important = back and six packs. Thats the begginer fase. Weighted push ups = next.

[@rabbaaniooz5199]

@@Sports--X thank you . At least someone replied :")

[@Sports--X]

@@rabbaaniooz5199 you still on the couch? Go go go go go!!! 😅

[@rabbaaniooz5199]

@@Sports--X yes lol

[@Sports--X]

@@rabbaaniooz5199 Rabbaani Ooz: I don't have weights. Me: use the couch! Go go go!!! 😋

[@km_572]

What happened to your Instagram?

[@llzx3672]

What happened to ur instagram?

[@Lucas-SoJesusSalva]

5:23

[@dinzoplebx4556]

Yo, I know its been 6 years, but I wish you could finish up your Dominik Sky - Calisthenics Tutorial Beginner to Advanced series. I totally enjoy the 3 videos about core, pushing and pulling ones, I've watched them like 20 times each probably. I'd be really helpful and nice if you did a leg one also.

[@DejiDigital]

That covers everything. Core, push, pull

[@dinzoplebx4556]

@@DejiDigital Ye, it'd just be really cool to see some leg exercises just all in 1 video with cool music.

[@pepi_7777]

Dom You deleted your IG??