What's The Best Workout Split For Calisthenics? | FitnessFAQs Podcast #43 - Steven Low

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Learn From The Smartest & Strongest People: • FitnessFAQs Podcast Ep...
Steven Low is the author of "Overcoming Gravity" - a popular book teaching the science of calisthenics. With his background in physical therapy and biochemistry - Steven Low will make your bodyweight workouts more effective.
Chapters:
0:47 - Principles Of Calisthenics
3:27 - How To Design A Bodyweight Workout
6:39 - When To Add Sets?
14:36 - When To Work Harder
18:11 - Best Workout Split
32:32 - What Is Periodisation?
43:53 - How Many Goals?
48:14 - Staying Motivated
51:29 - Use Leverage To Get Stronger
57:20 - Intensity Explained For Calisthenics
1:02:25 - Are Isolation Exercises Useful?
1:06:45 - Full ROM Vs Isometrics
1:13:07 - Structural Balance

[@FitnessFAQs]

Hey everyone.. Access all episodes sooner by Subscribing on Spotify - sptfy.com/NHH8 Here’s the timestamps: 0:47 - Principles Of Calisthenics 3:27 - How To Design A Bodyweight Workout 6:39 - When To Add Sets? 14:36 - When To Work Harder 18:11 - Best Workout Split 32:32 - What Is Periodisation? 43:53 - How Many Goals? 48:14 - Staying Motivated 51:29 - Use Leverage To Get Stronger 57:20 - Intensity Explained For Calisthenics 1:02:25 - Are Isolation Exercises Useful? 1:06:45 - Full ROM Vs Isometrics 1:13:07 - Structural Balance

[@Voidermusic]

38:23 - Bro's sponsoring himself

[@Steven-Low]

Thanks for having me on Daniel! Love to discuss bodyweight training, and we had a great chat about how to construct workouts to meet your goals

[@helmutkrusemann9194]

Daniel, I would really appreciate an entire solo podcast where you go over all things nutrition and calisthenics. How you ate back then when you started your journey, what has changed over the years and what and how you eat now. I would love when you can elaborate on everything in every stage from beginner to now. How many meals you ate, how frequently, how many hours between meals, what foods, low carb high fat or high carb low fat, what foods you ate and you eat now, macronutrient breakdown and so on. Thank you very much for sharing so much great content. I appreciate you

[@dinomagical]

brilliant suggestion, thank you

[@FitnessFAQs]

Great idea Helmut - nice to know you'd all be interested in a deep dive from my experience.

[@procroustisk]

@@FitnessFAQs Please address whether you have ever followed a proper bodybuilding diet where you ate every 2 to 3 hours and up to 6 meals or more per day and how you time your meals, how many hours between meals, back then and now. thanks a lot

[@12mrajay]

@@FitnessFAQs Hi Daniel, do you only have lean meat and poultry such as chicken breast or skinless chicken legs or thighs or fatty beef too? What are your main fat sources and how do you incorporate them daily? What cuts of red meat do you eat and what poultry, dark meat?

[@xcessiveOverlord]

this is such mint content. I started my calisthenics journey during the first covid lockdown in 2020, through FitnessFAQs. thanks so much for keeping up the great work

[@PB22559]

You haven't even listened to it yet. It was uploaded 6mins ago.

[@guymontag2948]

Amazing interview! I'm not even half way through, but I already have two take-aways which I'm really looking forward to implementing. 1. Descending hybrid sets add volume on exercises where I can currently only do a couple of reps, such as starting with dips and finishing with dip negatives. 2. Mesocycles can be organized so that each mesocycle focuses on a specific priority, such as hypertrophy or endurance, while just doing maintenance on other priorities for the duration of the cycle. I'm probably a trained beginner now, and I'm just starting to wrap my head around progressions, managing fatigue, mesocycles and actually having a plan for what I'm doing, so this video is just what I needed.

[@Steven-Low]

Glad it helped you understand how to plan your workouts better!

[@jimihenrik11]

This personally didn't sell full body workouts to me. I once tried full body, but didn't like it. I felt like I made much less progress compared to a split. I constantly felt exhausted and lost motivation after a few month. I feel like I might have done something wrong, but I can't point it out. Training a split I feel like like I get much more rest and feel engerzied instead of exhausted after working out. I usually change between a 4 way spilt (push - legs- pull - core) and a 2/4 spilt (push/pull - legs/core).

[@SC-ye3kw]

"Exercise ADHD," is easy for me to fall prey to especially when watching so many KZbin training videos. I have learned over many years less is best. At 62, now I do one pull day, one push day, two leg days, and one day of playing soccer per week. If I'm feeling really good and not too busy, I'll do an extra pull day per week. With this schedule, I'm not so tired anymore and also not so achy (although I always felt the achiness was an achievement of a good workout), and I'm still making gains.

[@virgman9947]

What’s ur nutrition? I like salmon and canned tuna 🍣 great for energy. Let’s chat more and stay guided.

[@justindestroyer1]

Happy to see Steven Low on the channel. I've had overcoming gravity since 2012 and it's such a wealth of knowledge

[@HealthHacksDaily01]

Thank you so much for this enlightening podcast! Steven Low's insights into calisthenics programming and progressions are invaluable. The discussion on periodization and managing fatigue has provided me with a clearer understanding of how to structure my workouts for optimal results. I'm deeply grateful for the wealth of knowledge shared in this podcast.

[@rahulshendre7089]

THAT BOOK IS A BIBLE OF CALESTHENICS

[@Steven-Low]

Thanks for the compliment!

[@rahulshendre7089]

@@Steven-Low : )

[@officiallolbg]

I do Upper-Lower Calisthenics and Weightlifting, but i can confirm that Full-Body is really good for Calisthenics

[@ColdBlade17]

whats your weekly split?

[@officiallolbg]

@@ColdBlade17 upper-lower?

[@mrnaizguy]

Two absolute legends in one video

[@TundeEszlari]

Amazing video.

[@Steven-Low]

Thanks for the compliment!

[@haanhquannguyen1944]

thank for your postcad

[@yacined4882]

two of the bests

[@Steven-Low]

Thanks for the compliment!

[@hexallionn]

I think workout splits depends on the personal preferences mostly Ive been doing ppl for the past year and Its been working great for me and recently I added skills to my routine working 3 types of skills 2 times a week works pretty good Ive achiedev straddle front lever in 2 weeks (4 pull days) and gained 10 kilos in the past year even though my bf percentage only rised around 1.5% so Its fair amount of water and muscle mass If you have enough time in your weekly schedule I recommend the ppl if not full body might be the best.

[@tmac2368]

bro this is gold, thanks !

[@ryansuhaash4348]

How to progressive overload and what about nutrition

[@PauloVG]

thanks for subtitles

[@timm285]

Best books

[@KastoeKrab]

One thing I didn’t actually learned or heard in this video is what perodisation actually is. All he talks about is just doing more reps, weight, progression. But this is just progressive overload, not perodisation. Perodisation is actually going through different cycles, like for example a higher volume cycle, and higher intensity cycle, and short 1 rep max cycle. Just as example. Simply saying progressive overload = perodisation makes no sense. Please explain what real perodisation is: macrocyle = long term goal like a 100kg benchpress, consisting of multiple mesocycles (weeks/months), like 6 weeks of volume training to grow bigger chest, 6 weeks of heavy strength training followed by 4 weeks of maxing out to see how close you are to the 100kg bench, which all consists of microcycles (daily/weekly routine).

[@Sonic_1000]

I've noticed a lot of people who don't think bro splits aren't effective look like they don't train at all.

[@arturosamuelcomposer]

Podcast with saibov man :)

[@ramvenkat8813]

next podcast with Frinksmovement TV.

[@CIGD_]

I subscribe, can you make a video about pull ups as the same video as "how heave are pushups"

[@ryansuhaash4348]

Help me in creating structure of the workout

[@saulsainz1806]

So whats the best split?

[@proudmisfit4405]

the one that works for you

[@saulsainz1806]

@@proudmisfit4405 🤯 actually yes

[@Steven-Low]

Heavily depends on your goals. Full body tends to be best for beginners and intermediates, but usually any of upper/lower, push/pull, or straight arm/bent arm based on particular goals are effective.

[@tvujtatata]

I found that splitting is not enough and different emphasis has to be made on top of that. Even if I do pulling 2 times a week. One time is more emphasis on pull ups and other time on rows. Could be rep range related, or RPE related. But doing the same pulling workout twice a week didnt really work for me as an intermediate anymore.

[@proudmisfit4405]

@@tvujtatata i will say when the goal isn't just muscle building, splitting is the best way to go as you get to address so many other things. like for example, getting to program frontal plane exercises has been a lifeline for my hip mobility.

[@moradalbosify3434]

🔥🔥🔥

[@fitnytech]

Our comfort zone is Our enemy.

[@TheMakki]

Did they ever get into what to actually Do? I legit just want a program. Do this on this day for these many reps.

[@Steven-Low]

My book is mainly about learning how to build your own program. If you just want a program that tells you what to do Daniel has a ton of those available for purchase!

[@TheMakki]

Thanks for the reply Steven. I guess the title of the video was misleading (for me anyways). Keep up the great work! Cheers

[@ddpwe5269]

With ADHD/ASD, I find my body/mind needs/wants to exercise every day. I've tried the full body, but having so many days off I just don't feel as good. I've gone to a PPL with 1 day off. The odd time when I go super heavy, I might take 2 days off.

[@Steven-Low]

Whatever works for you honestly. The best routine in the end is the one you can stick to. Personally, if someone wanted to do something everyday usually full body + some light cardio on off days also works fairly well or some type of 2 day split with light cardio.

[@ashrafnapaul3275]

K boges recommends high frequency calisthenics. You basically train 7 days a week. It consists of a push, a pull and a leg exercise done daily. You can look it up on his yt channel for more details.

[@fluffymunchkin]

STEVEN. Glad to see you finally got a FitnessFAQS podcast 😆.

[@Steven-Low]

Haha, thanks!

[@yeezusog5780]

Thank you so much Daniel, you’re a living legend! ❤

[@tvujtatata]

Just working out hard is unfortunately not enough despite all those ignorants on the internet telling you that you do not train hard so thats why you do not have results. You need to train very smart when you want to get past the intermediate stage.

[@djj3357]

Great discussion! Mr. Low's book is essential for understanding how our physique will function with calisthenics! 💯🔥

[@FitnessFAQs]

Game changer at the start of my calisthenics journey

[@Steven-Low]

Glad you enjoyed the book and hopefully helped a lot with your training!

[@djj3357]

Like Daniel stated above, it is a game changer. It is obvious that you put quality effort & energy into your experience & research! BRAVO 👏🏾

[@sleepyy18]

It was a great surprise to have Steven Low in the podcast I actually got advice from him on reddit

[@daynemin]

Wave idea is interesting, cycle priority and intensity of a movement/muscle group through each week. Love training ~every 2 days. 1. High intensity 2. Med/low intensity alternate grips and alternate exercises 3. Med/low intensity version of high intensity day.

[@Steven-Low]

If simpler progressions are working no need to go to periodization too soon. You get a bit faster progress without it. But once you start to stall out, the wave loading like in light/heavy (sequential non-linear periodization) or DUP (daily undulating periodization - concurrent periodization) will definitely help to get progress started again for the vast majority of athletes.

[@daynemin]

@@Steven-Low perfect yep, I am not really training for specific skills. Just strength and good body conditioning. Definitely been in the camp of pushing myself too hard and burning out. Thanks for the reply. 😎🙏

[@TrippCanada]

LMAO overcoming a fictional force "gravity". Funny how most people have no clue that "gravity" has never been proven yet they use the word like it has a real meaning. Density, it is a simple as that.

[@ShirtsAreRare]

Who hurt you?

[@TrippCanada]

@ShirtsAreRare sounds like you are ignorant to what I said, that or scared I am right.

[@DoubleOhSilver]

🤡

[@TrippCanada]

@DoubleOhSilver yes you are, 🤡 's like you walk around the face of the earth everywhere. BeLIEving all kinds of garbage other 🤡 's say, because they do not have the balls to research and obtain a conclusion on their own. You Mr. 🤡 need to grow some balls.

[@alexhlang]

A one word difference still doesn't detract from the message.