Why I Don’t Recommend High-Volume Calisthenics Workouts

[@brianbadonde8700]

high volume works fine if the rep range is kept within the proven 5 to 30 rep range ( equal hypertrophy response ) and it's not excessive, experience has showed me chasing low volume strength progression does not grow the muscle at least for me but doing lots of reps on basic exercises does, you don't have to lift to failure to grow muscle, you don't have to get stronger as proven countless times by people with muscular bodyparts that grew them from sports or manual labor, you don't have to lift heavy or do low reps, you don't have to do full range of motion, basically all the rules have been proven false when applied to actual people, one thing is needed and that's providing a stimulus and that's a very broad target to hit

[@zedek_]

Dunno, everyone I've seen, who can actually do 500+ pushups in a single go, always has a phenomenal physique as well... but I do agree that it seems like overkill with the repetitions at a certain point. At the same time, why not reach the point where you can do like, 100 perfect-form pushups in a single go? Until you reach that point, you're still going to going to failure; so you're getting the muscle growth, you're still getting enough stimulus for strength gain, and you're also getting tremendous muscular endurance (which is extremely valuable for my interests). Just musing

[@michaelblacktree]

I totally agree. When I was in the military, we did lots of high-volume calisthenics. Past a certain point, it starts to feel like cardio.

[@FiveN9ne]

Key point being "building strength and muscle". High rep squats for example are amazing for muscular endurance and work capacity. I think people are more often than not focused on the wrong thing. You see beefy dudes all the time, chasing numbers in lifts etc. but they get winded when they climb a few sets of stairs. I would agree though that if the exercise is too easy like pushups increasing rep is not the best way to go about it. It is more nuanced than a few minute video can explain and the benefits of doing high reps of a particular exercise can be objectively measured.

[@luker.6555]

But that's a bit of a strawman isn't it? I don't think the style of training Matt is advocating makes him puff to climb a set of stairs. If you're doing high reps like 100 squats/push ups etc I would say you have diminishing returns in terms of muscular endurance compared to the 6-20 rep person, except that you'd be much better at doing 100 reps of push ups. Unless you're doing it for a very specific sport or fitness goal related goal I guess. Like if you have to climb 50 sets of stairs to get to your apartment everyday or whatever then all power to you haha.

[@sammyleal]

I love high reps for mental strenght. Iron Wolf style.

[@davidwagner9644]

Pavel Tsatsouline taught me a weighted calisthenics philosophy i employ. Say you can do 5 pullups with 24 kg (53lb). With the 24 kg the following cycle. Wk 1- 1 pull-up top of every minute for 30 min. Wk 2- 2 pull-up top of every minute for 30 min Wk 3- 3 pullups top of every min for 30 min Wk 4- 4 pullups top pf ever minute for 30 min Wk 5 - test max reps. Wk 6 de load. You can do the 30 minute as 1 workout or break it down into 2 to 4 workout through the day. It is a higher intensity and volume calisthenics workout

[@joedasilva3866]

Excellent video! I'm thinking about leaving behind the high rep range I've been toying with and just punch and kick as hard as I can for time, gonna get martial arts-focused endurance in a much more fun way 😁👊🏻

[@Sonic_1000]

Weights and calisthenics hybrid is the way.

[@GeraldGruber]

An argument to add in favouor of high volume: Larger rep count = more practice -> more opportuity to improve quality of movement. So it depends also on where in your training career one is. The programs in Convict Conditioning are also structured like that.

[@DonHoinbaras]

For someone trying to achieve a high military pft score in push-ups, pull-ups, sit-ups that require 80+ reps (20 reps on pull-ups), how can we achieve this without training high volume for muscular endurance?

[@michaelblacktree]

In your case, the high volume stuff can't really be avoided. That said, if you do some resistance training and build up your strength, the high volume stuff should get easier.

[@Mirage9982]

Awesome video! I never thought of my calisthenics workout having the same rep and set count!

[@xCorvus7x]

But doing 100 press-ups is a lot harder than benching an empty bar a hundred times. The weight moved is about an order of magnitude greater and this makes it overproportionally harder to reach the same rep count (as long as it's sufficiently high). Are the physical capabilities of humans not by and large in a certain ballpark? Then, doing press-ups is significantly further along the line of progress/developing your potential than benching an empty bar and as such will provide a significantly greater stimulus, even if it's largely cardiovascular. Things like pre-exhausting may be not be real, or the most likely methods to make progress, but after all is said and done the fact remains that your muscles are particularly challenged by a new stimulus. If you trained normally until now and then switch to high-volume calisthenics, it's bound to yield noteworthy results, isn't it? Your fundamental saying here, that calisthenics is still weightlifting, is helpful but in practice there do seem to be some differences. Benchpresses and press-ups are analogical in some sense but they do not feel the same, and the training structure should accomodate that (aside from the fact that weight adjusting works differently, even if your calisthenics setup allows you to mimitate all the different iron weights; not that that's bad, it's just something to take into account).

[@brionsanchez]

I do both , low reps on my main routines that I choose when I exercise I’ll do 1-2 days out the week to do a high rep push pull squat but I do my main movements from convict conditioning daily but focus on one , I just throw in the higher range using cards to keep my body conditioned on the side

[@Gonz-o8j]

High repetitions for me are great but for specific muscle groups and specific exercises, like for rowing related muscles, or also leg related exercises.

[@Muniswarannn]

250th like !! Protect Matt at any cost

[@K4R3N]

Good notes Matt

[@coleheketoa]

I actually agree with you. Too many people I know get injured and worse never develop better technique and strength gains. It's better I believe to do the least to get the most out of the stimulus.

[@aliendroneservices6621]

Minimal Effective Dose (MED).

[@dmacrolens]

If only you knew them well enough to communicate what you see happening to them before it happens. That would be better.

[@theayeguy5226]

Ring Push-Ups like you are doing in the vid: are they harder on the back than regular push-ups? more compression perhaps?

[@jimperry4420]

No.

[@luker.6555]

Not in my experience. Just make sure you squeeze your but to keep your core stable and so your form doesn't sag. I like the big stretch feeling at the bottom of ring push ups.

[@brucehelppie6119]

for calisthenics skills rep ranges will tend to be lower due to the demands of the exercise. high reps have a place for conditioning. i'm thinking primarily two exercises here: burpees and bodyweight squats are good conditioning exercises done in high volume. i don't don't if there is much of a track record for older people who have done high volume for decades. my thought is that it will eventually lead to injury when done over years or decades, but that's just conjecture on my part.

[@DBASSDAN]

Agreed!!! Tried everything and high volume definitely isn't worth it long term.

[@gurugru5958]

At the end of a long set, it definitely feels similar to a one rep max. But feelings can be deceiving...

[@dmacrolens]

So can words. I guess stop using the latter to describe the former and just never speak or type again!

[@surrealistidealist]

If I may ask, what is your bicep measurement?

[@joerockhead7246]

agreed 100...%

[@SpartanFitnessMma1]

Isometric pushup holds but you're under something pushing up as hard as you can. An immovable force well in different rom would activate fast twitch mimicking a bench but with a weight you can't move making you use more than 60 percent of body weight after doing pushups and or before each set theres your hypertrophy just gotta find aj object that you can lay under in pushup position and or invent one for it. lastly after pushing you could rest in the holding position back to the pushing yeah. Of you're trying to atomilate hypertrophy nd exclusively want to do it with a pushup variation

[@dmacrolens]

Atomilate hypertrophy, eh? Proofread before posting or don't even fucking bother!

[@danlozza]

Clean, perfect, reps ALWAYS out-result clumsy volume.

[@Thesmartestmanalive81]

Half reps is the key for me.

[@luker.6555]

Haha like half repping 100 push ups?

[@Thesmartestmanalive81]

@ 🤣that’s what I used to say too. There’s a science to it.

[@brucele2776]

​@@luker.6555half repping is nothing compare to baby repping. Baby reps is very underrated. Nobody is talking the safest and the best, the baby reps.

[@joshuamarks1129]

⭐️⭐️⭐️⭐️⭐️ I love volume, and Welcome you to Rep City with the Iron Wolf: kzbin.info/door/BUo6dgGR82QOfidtpNRQww

[@DBASSDAN]

Be careful, not great long term.

[@joshuamarks1129]

@ 👍👍variety is key

[@joshuamarks1129]

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[@joshuamarks1129]

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[@DBASSDAN]

@@joshuamarks1129 Not really, I'm older but did burpees 4-5 times a week for many years. Eventually destroyed my shoulders, don't go there.

[@dmacrolens]

The lottery analogy is awful. Stay away from analogy creation moving forward, please.

[@Digitalisx]

Verbal dyslexia at the beginning.