Upper Body Calisthenics Workout (Plyometrics & Hypertrophy)

[@TheSssarasss]

lisin whats hes talking even if you are begginer no mater the level absolute GOLD

[@OldSchoolCalisthenics]

thanks

[@bryankent3307]

Great workout routine!, greetings from Mexico.

[@OldSchoolCalisthenics]

Glad you like it. greeting from Romania

[@DanieleLeggio]

I bought Adorian 6 month program and I'm at the last month now, he is absolutely a great coach. He works holistically with all the body muscle groups and gives such a great explanation on why you do what you do, like in this video. Great video as always!

[@OldSchoolCalisthenics]

Thank you very much. I will use this review for others.

[@s.bhaskar1736]

Thanks for sharing your routine. Very inspiring ❤

[@OldSchoolCalisthenics]

You are so welcome!

[@AnalogFitness]

Never considered mixing in plyometric. Brutal looking workout that I need to try.

[@bw6078]

Thanks for taking us along.

[@OldSchoolCalisthenics]

You bet

[@prunalucian]

Great workout, Adorian!

[@OldSchoolCalisthenics]

Glad you liked it!

[@saiketbiswas8444]

Great workout and explanation, the visual of you riding your bike to a playground with your rings and maybe other calisthenics equipment was also a nice touch. Your physique in it's current state seems to be easier to maintain compared to some of the higher volume you did years back where you looked huge. Do you have any plans for bulking up again using calisthenics in the future ? Both are good physiques just to clarify.

[@OldSchoolCalisthenics]

thanks. you are right that my physique from this state is easier for me to maintain because of my lifestyle. but even so, I weigh 87 kg now at 183 cm, so i am pretty muscular honestly, pretty big. i come from 82 kg, so already a major step up in mass and lean growth. i may be heavier in the future but only if I can sustain it without making people feel miserable near me. i need to do this intelligently and through consistency, not through killing myself and suffocating my girlfriend by eating the whole fridge at one standing.

[@saiketbiswas8444]

hahaha okay fair point about bulking phase

[@ayushkothari4822]

I can build a good lean aesthetic physique with down workout (20,19etc) by doing them on pushups,squats and high volume pull ups .

[@OldSchoolCalisthenics]

Absolutely yes

[@Adrian-rl2zw]

Hey Adorian, I realy enjoy your Videos and your fitness approach in comperison to the bodybuilding content in the Internet. Do you think you could do a Video about If you should train to complete muscle failure or let 1-2 reps in the tank to build muscle. Its just a idea for you so feel free to do whatever you want. But i think it could be interessting If you bring some scientific knowledge to support your opinion. Furthermore i Always thought i have to train to absolut failure untill i injured myself. Maybe you could prevent some viewer from injuries with some knowledge , thanks❤

[@OldSchoolCalisthenics]

Thank you, and I will definitely make such a video. To respond to your suggestion, yes, you're right, we need to leave 1-2 repetitions in reserve, or in other words, the form must not break down, not even on the last repetition. It's important to fatigue the muscles in almost all sets, but we should also leave a little in the tank and recover during the rest period.

[@Adrian-rl2zw]

@@OldSchoolCalisthenics i wish you told me that one year ago 🙂

[@OldSchoolCalisthenics]

Ohh. Sorry. But it may be reversible to am extent

[@Adrian-rl2zw]

@@OldSchoolCalisthenics i hope so. Its been 5 month now and my elbow still hurt. Currently im just running and nothing else. But thank you Adorian

[@OldSchoolCalisthenics]

Some rows? Some banded rows? May help in time

[@saiketbiswas8444]

You may have suggested plyometric movements in one of your videos for rounding out training. Do you get any kind of "cardio" gain from the plyometric pushups or is it mostly explosiveness (power?) in muscles that you are gaining

[@OldSchoolCalisthenics]

usually explosive element, i almost never do this for cardio purpose, burpees are an exception

[@donboss9988]

Sehr gut. Bun im Moment verletzt, guck deshalb youtube statt zu trainieren. Mach weiter so lets go. Sah sehr nach ähnlichen Training wie bei mir aus hahaha

[@OldSchoolCalisthenics]

Vielen Dank. Ich ermutige dich, fast täglich zu trainieren. Setze dir zum Ziel, beispielsweise dieses Jahr 30 Trainingseinheiten mit Klimmzügen und Liegestützen zu machen und versuche es. Gib auf keinen Fall auf! Ich spreche leider kein Deutsch und habe ChatGPT verwendet, um diese Nachricht zu übersetzen.

[@AdrianSefa-ws9pe]

I am currently training for a half Marathon. Should i spend time to train my fast twich fibers? Sprints and explosive Pull ups doesnt make Sense for me right?

[@OldSchoolCalisthenics]

pull-ups are for upper body so i dont think you should stop pullups because of the semi marathon. you should also train your fast twitch fibers a bit, yes. but most of your training should be focused on steady state 21 k

[@AdrianSefa-ws9pe]

@@OldSchoolCalisthenics so i should do sprints? Or rather vo2max plus Long distance run or tempo runs

[@ayushkothari4822]

Any tips for abs my 4 pack is visible but still lower abs are not visible big fan of your channel

[@OldSchoolCalisthenics]

Achieving what you want isn't easy. You definitely need a very low body fat percentage, to see your stomach completely flat, with no subcutaneous fat. Then, you need 2-3 leg lift workouts per week if you want to gradually increase muscle definition. But it's a challenging area for everyone, so it's tough.

[@ayushkothari4822]

@@OldSchoolCalisthenics thanks for replying man .

[@DavidColeman-o1e]

Whats the routine, sets and reps.

[@OldSchoolCalisthenics]

well, watch the video, easy :))

[@GLY32]

I recently got back to running , do you think that it would make sense for me to ditch full body workout and do a split to enhance recovery and to improve my running ? Thanks

[@OldSchoolCalisthenics]

Hmm, pretty much, yes. I would do just that and maybe try some full body like every fourth week

[@frog6054]

I do Emom 17 minutes of pull ups and dips, progress the reps when I got stronger, do you think it's good for mass and strength?

[@OldSchoolCalisthenics]

Muscles do not know what training strategies we adopt. They respond to stress when we challenge them, whether we're talking about an EMOM workout or another method. As long as we feel that our muscles have been truly challenged, that we have trained them well, that's really all that matters.

[@albaniamma6542]

How mays per week.you do pull ups , what about push ups?

[@OldSchoolCalisthenics]

twice per week i guess is generally acceptable

[@jamesmartini8639]

I did 1k reps for 10 days straight and i injured my shoulder now on my left side when i’m hanging there’s a pain from my shoulder going into my lat and i can’t pull up, been resting for a week but wondering if any of you guys experienced this before and what should i do? I can only do dips and push-ups without pain

[@OldSchoolCalisthenics]

Well, easy, yes. Don't exaggerate so much. High volume is not about doing reps until you break form and then you break down and get injured. Push the limits of your body, but you should always train with wisdom. There is a thin line that once you cross, you may get injured. For now, I guess, take a total break of a week, nothing. Just allow space and time for full recovery. Then get back and work on volume with respect to form, execution and control.

[@jamesmartini8639]

@@OldSchoolCalisthenics I rested some days , and then the past two days just push-ups and dips. By the way, where are you based? I am from NJ

[@OldSchoolCalisthenics]

I'm from Romania, Europe. Very far away

[@jamesmartini8639]

@@OldSchoolCalisthenics I never had this injury before, i’ve always trained volume so it’s concerning for me. I know the shoulders are not something to mess around with. It doesn’t make sense that i don’t feel pain when doing dips or push-ups. Thanks for the advice

[@OldSchoolCalisthenics]

Be careful. It's the same advice I give myself. I never compromise on health matter what

[@spicypunch6029]

Why is every calistenics athlet doing Push ups and dips. For me doing Push ups and Handstand pushups is more roundet and compleated

[@OldSchoolCalisthenics]

Well, what other options do we have besides push-ups and dips? If you do calisthenics, you have to do push-ups, dips and pull-ups; there's no way around it, otherwise, you're wasting your time.

[@spicypunch6029]

@@OldSchoolCalisthenics doing only Push ups and dips leads to inbalences in the shoulder and a high risk of injury

[@OldSchoolCalisthenics]

You have also variations.

[@spicypunch6029]

@@OldSchoolCalisthenics which one. You only do dips and push ups. Sometimes Diamonds but thats it.

[@OldSchoolCalisthenics]

And am I imbalanced?

[@IGarrettI]

Those "explosive" variations have no greater benefit than the regular , full range of motion standard stuff -_-

[@OldSchoolCalisthenics]

Maybe you are right