Building Muscle With Calisthenics Explained
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- čas přidán 12. 02. 2020
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A very common question people wonder is can you build muscle with calisthenics? The common assumption is bodyweight exercise can't build muscle.. This FitnessFAQs video covers "calisthenics explained", discussing the science behind bodyweight bodybuilding. The truth is you can build muscle with bodyweight training, if you know how.
How to build muscle with calisthenics is quite simple. I'm going to share with you the 3 rules for success with hypertrophy and muscle gain. You need to train with eccentrics, full range of motion isotonics and isometric contractions. The reason why most people can't build muscle with calisthenics is because they are focusing on endurance training, high rep push-ups, pull-ups, dips, rows etc. This is not the optimal rep range for building muscle, but, for some reason people make this mistake with calisthenics. The best method is to stick to the 5-12 rep range as this is an efficient and effective approach. This rep range maximises the number of stimulating reps per set while being timely.
Once you understand the science behind calisthenics training, bodyweight bodybuilding will make sense. The body understands mechanical tension and fatigue. Regardless if this is through powerlifting, gym, weight training, free weights or bodyweight, hypertrophy will happen! - Sport
My Calisthenics Programs:
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FitnessFAQs Daniel, at one time didn’t you have a video on how to integrate weightlifting into your calisthenics routine?
I looked on your channel but could not find it. Can you post here a link to said video please.
@@meyoumovie you didn't search well.
czcams.com/video/oWCf2YV7VWk/video.html
kai green wouldn't agree with you about the repetition range cuz he often do 3-4 sets of 20, 15, 12/10 repetitions.
do a video how to be big as dejan stipke, please.
esta canail Helpful but not the exact video I was looking for or remember.
Thank you!
Dear Daniel.. would you try to colabs with Magnus Midbø? He is an ex pro-climber and an active youtube content creator for climbing also..
I train calisthenic but when I got bored I also train for boulder (indoor) climbing.. both sport are very similar in someway.. I think it will be great If you colabs with magnus for some variations of training. Thank you
Idk why, but it's satisfying to watch Daniel doing tuck front lever rows.
ok
True
because he does them so clean
Me either !!! I love it :)
Maybe it's your homosexual tendencies that predispose you to such things?
There is a lot of girth in this video
Tom Merrick that’s what she said!
I’m not sure what you mean Tom
Hah gayyy!!
Happy Girthday dude
Daniel I've been a silent follower for years now, and I just want to let you know that, I appreciate your work man!
Cheers from Kosovo.
*Serbia
Vidi buraz, kosovo je i dalje deo Srbije, nemam ja ništa protiv vas Albanaca ali što je naše, naše je!
Kosovo je Srbija.
@@BlindBosnian Interesting, so I guess Serbia lost the war, retreated their troops, majority are Albanians, buuuut Kosovo is still Serbia ... makes totally sense. I guess Kasachstan is Russia, Serbia is Greece and Denmark is still Germany, nice logic
To Hoti: there are many silent followers!
I'm on my 4th month in doing calisthenics and the progress is so good. Everyday i keep getting stronger at basics. Can't wait to get my muscle up this year!
Did u nail it?
Did u nail it ?
Did you nail it?
did you nail it?
Did you nail it?
By far one of your best videos! Very well documented and a lot of effort you've put into creating it. Keep doing this awesome job
Can’t believe you don’t have more followers. As a Physio student I reckon your material is on point. Awesome!
Eccentric training, isolation exercises, and isometrics. Great video.
Honestly I loved how you simplified Hypertrophy process and muscle activation on lower % of 1 rep max
I appreciate you showing band progressions for levers as well planches that's absolutely brilliant
God, I must say I love this guy and the channel.
So much quality content, I really apreciate all the effort you put on every single video
(1) is so true. I've come across several calisthenics athlete videos recently who have hit a plateau and moved to "greasing the grove" to improve further. Honestly adding eccentric reps at the end of each set brings good results without throwing your schedule out of the window.
Excellent video. I’ve made great gains over the past year and my buddies were always giving me shit that I don’t go to the gym and I won’t gain muscle if I don’t always lift. Thanks to you, Daniel and calisthenic movement I’ve learned sooo much. Training calisthenics is so much more enjoyable and interesting...I can do it in my bedroom, in the garden or at the park. Anytime I want. And at the end of the day you can do crazy looking skills that lifters can’t.
Good explanation as always. Thanks for sharing.
Thanks for the knowledge 🤙
Thats a good quality video bro, as always, keep up the great work 💪🔥❤️
Amazing quality and amazing info! Thanks a lot Daniel!😃
Awesome video Daniel, great explanations for calisthenic techniques
Cheers for your sacrifices man! May you be successful 😊
Daniel it is difficult path, but pays back if you will be determined. Great video once again
So much info i need to watch several times to bake it into my brain. Thanks Daniel!
Great demonstrations of bodyweight exercises using perfect form and exercise speed.
I love this video. I have watched it a couple of times and need to come back and watch again a few more. So much to take away. I'm a hard gainer and tried the Bodyweight Evolution program and got stuck a few weeks in because I found the volume too high for me, I think I was over training. I still think I overtrain. Need to find those useful reps and not go to failure so much. I really loved the 100 pull up work out that I did yesterday, that got me pumped.
Excellent all round video explaining our training style!
Phenomenonal knowledge. 💪🏻
Brilliant interesting video! Answered alot of questions in this one video many thanks
I am always waiting for your videos Daniel
This video is brilliant. The topic, production quality, everything. It's definitely one of your best videos Daniel. Keep up the good work, you are one of the best!
agreed
Fantastic. I learned a great deal. Great video
great content
3:36 has to be undoubtable top of the pull exercises for the posterior chain. great demonstration!
What a professional video,so much densely packed with useful and practical information!
Not all information can be absorbed at once,so multiple views are recommended to get the most out of it.
PS> The working mucle groups acting like breaks,controling the speed in which the joints exent.
WOW! 👌👌👌
*Respect from Russian Flexible Guy* 💪🏽
I enjoyed the information you presented in this video, for I will apply these to my training.
Brilliant stuff Daniel, please give this man a round of applause
Really like the new intro with the "Aussie Physio" instead of the exhale!
Real talk once again
I would be very interested in a video where you give a walkthrough of tips for filming exercise, how you edit your videos, doing voiceovers, what editing software you use etc.. Hope to see one in the future!
thanks for the knowledge.... you have my abo! :)
Good work Daniel. Respect from Albania
Amazing Bro 💪
fantastic vid, thank you as ever for your high quality content. regarding the muscle activation research you mentioned, is there any chance of grabbing a link for that? :)
epic video Daniel, although i knew much of the info, having it organised like that it put s a different spin on it, and i got tons of inspiration on how to use bands to assist in specific exercises
Absolute gold.
thanks for your useful tips
Great and very knowledgeable video
I think calisthenics are incredibly effective for certain body parts (especially the lats, abs, biceps and triceps) but it really falters for other muscle groups (like the traps, forearms and legs). I like to mix stuff up for maximal hypertrophy gains.
Forearms!? Calisthenics works forearms like few sports can
@@omgmaster9985 Exactly. Hanging on a bar while doing pull ups, muscle ups, front and back levers will burn your forearms like crazy, so that fella has no idea what he's talking about.
Also, let's see him do weighted pistol squats for double digits and pyramid box squats and then say that calisthenics falter in the leg department.
Kriss Kringle weighted pistol squats? If those are calisthenics then weighted bodyweight squats are too(also called barbell squats).
@@ATIRX actually a powerlifter that squats a Lot would probably have trouble in doing bodyweight pistol squats
You are right about legs. If pure size and strength is your only goal then you need weight, especially for quads and calves. You can get great hamstrings and glutes by Nordic curls/glute ham raises. It's the best for hamstrings.
However it's extremely false that forearms and traps aren't trained enough in calisthenics. What are you saying? Ever held a false grip? Weighted chin ups, one arm pull ups, basically every pulling movement with the bar will amazingly train your forearms. And upper traps are also trained while handstand push ups/handstand training/front lever which are the base of calisthenics.
Nice work don't stop 💪☑️
Nice routine and nice tips to all i salute you bro
Hello Daniel. I've been following for years and totally love your work. I'm interested in more in depth reading on biomechanics and human physiology. Could you please suggest some good authors you have found useful? All my best
Oj
Selfishly, I’m so glad you are making videos again. You must be slammed, I’m grateful.
Thanks You . Gracias Daniel.
Great video
Im sorry for asking such a frequently asked question, but first of a little bit about myself:
I’ve already been to the gym a few years back and with that being said I trained what is known as I’d call it hypertrophy specific training with about 3 sets and 10-12 reps each.
Now to my question:
My goal is to develope a good looking physique without having too much muscle mass and on the other hand I want a good amount of strength.
I don’t know whether I only primarily develope a better mind-muscle connection recruit more muscle cells and so on or whether I’m also building up enough muscle mass by training strength specific as well for my goals and to what degree I am building muscle to have both goals relatively good combined.
I appreciate your time, help and answer.
Thank you!
thanks for the video man.... i always want to build my muscules with calisthenics .
i do weighted ring chest flies and i do bodyweight bodybulding from 2 years now
Love the handtsand at the end! That is my #1 goal to reach right now
same mate, i have been working hard on my handstand for 3 months, my best is like 15seconds, whats yours? :D
@@navemaymon8701 7 seconds for me. I train the handstand almost every day. I'm definitely seeing progress which I great at least. This is my 3rd month training
@@dirtrider292 Thats great dude, keep going we will get there :D
@@navemaymon8701 yep! Good luck!
@@dirtrider292 hows it going mate?
You are the greatest
Very nice video, highly informative and clean, with no wasted time for useless words bearing no meaning or silly ads every 3 minutes, Thank you, love your style!
I am starting today with the basics of calisthenics I've never cared about the calisthenic skills and don't plan on learning or doing them, push up, pull up, chin up, dip. I just wanted something thats quicker and whole body and compound movements to keep things short and quick and simple, though i will be throwing some dumbell work in there too like side lateral raises, rear delt raises and some bicep curls , incline bench press. Ive got fitnessfaqs begin body weight program so ill be modifying and firing that baby up today 👍
Any tips for someone struggling with the L-sit / L-hang? I feel one part lacking is strength but another is flexibility. I've notoriously tight calves, even though I stretch them after each run (about 3 times a week). Do you know of any regimen or workout/flex routine that would target these two problems for the L-sit/L-hang?
*great Video Daniel, as always💪🏽*
Thank u brother
Thanks Daniel! Quite a nice video!! One thing you didn’t mention! The same as you gave a recommended amount of reps in each dynamic move, would you also point out the recommended duration of isometric holds to optimize muscle growth?
Thanks!! 😊💪🏼
Pedro Solís García Yeah that’s a good question. I always shoot to hold a progression for around 15 seconds before I move to the next one...I wonder if longer would be better
Your a beast bro
I've been watching you for a while and now I find out you are Australian! Good to know because I live in Australia! I hope to meet you one day
3:45 larger muscle units are recruited with larger force (f=ma) NOT fatigue. Fatiguing a motor unit causes work to drop and other smaller motor units will(more oxidative) will compensate. When the main muscle used is fatigued it looks to accessory muscles for help/compensation (shoulders when doing bench). Fatiguing a muscle also does not mean you will activate the intended motor unit as this is dictated solely by %max force exerted, less force=smaller motor unit/muscle.
Great explanation, but it would be better if you added a sort of a conclusion to you've said ( graphically)
i missed a mention of the fact that excentric exercise puts huge stress on the nervous system aswell, which can get us into overtraining fast. as a physiotherapist i would recommend limiting the excentric exercises to 2 per training session and 1-2 sessions per week for beginners. it is a great tool to break a plateau for someone advanced tho.
otherwise great vid! BW people often just durdle around and dont make the full 3 sets when they are training. your emphasis on structured having a structured training will surely help many people get those gaiins :)
I love your video 🇮🇹
I really appreciate what you do with this channel Daniel. Could you perhaps cite sources for this great advice?. If you mention scientific understanding, surely you should cite scientific sources?
wow!!! 1:00 💪💪💪 Dan's 2019 gains being showcased.. awesome video!!!
Thanks
What's good about this training is you can do it at a park with wherever. It cross trains nicely with standard weight training 💪👌🤙
watching the video and drinking my beer, awesome. I bought a pair of parallettes to increase the variety of exercise, but I guess I should stop drinking.
Checked out your website... do offer work out programs or does the 95.00 just cover tutorials? Thanks
# 8 checking in 😁
Your Master Bodyweight 💪👍🏻
This is good way to build ur muscle
And I got one more question- my arm is pretty thin at the elbow any Tipps to train the part exactly above the elbow
Please make a video on training types , and structure with rest time btw them, no one tells about rest time btw exercises, even u do don't.
Good Game
Yes it is possible.
But the result is quite different from body building. Maybe because lack of isolation in calisthenics, but whatever, good physic is good physic.
Hi Daniel do you do rings majority?? Or you use partial pull bar and body weight,, can you elaborate your daily routine,, tx mate
Make some videos on nutrition too plz
How long isometric sets would you recommend to do for start using them?
I can perform 15 clear pull-ups.
To be honest, the key to build muscle, is like you said, consistency. Stick to working out for years, and youll see results, its as simple as that.
YT really needs to introduce a wide range of reactions like Facebook does.
I want to love this video :(
Hello Daniel,
I have been adding muscle up negatives into my program for the last two weeks and have found that my left shoulder (rotator cuff?) has been causing me pain.
Is there a correction in my form you could suggest, or am i simply not strong enough to be attempting muscle up negatives yet?
P.S.- The information that you impart on all the videos I’ve watched have seriously inspired me. Keep up the good work.
Hey bro! You probably dont have enough shoulder flexibility and its super important, work on that and do easier progressions of the muscle-ups for a time, then try it again!
Please make the video on height increasing with diet plan
Best gym ever
Come rules good bro.
This guy’s so cool. My name’s Daniel too. were the coolest😁
I only know one rule. Consistency. 💪💪👊
What do you call the equipment you use to do the eccentric hamstring exercises please (around 2:15)? I would like to buy one.
Do you train with the hook grip for pullups?
What about diet? For me I feel that's something I struggle with as far as growing muscle mass not so much strength.
Can you put a link /name the resistance bands in your video
Wow,you good body bro,like from indonesia
Yes........ you're right....... calisthenics is far better than free weights .........I get 14.5 inches biceps from 12 inches biceps in just 5-6 months calisthenics and bodyweight training...........I think calisthenics is the best way to build muscle
Nice video but completely disagree on the motor unit theory. Check out Chad Waterbury for an expert's explanation, but if what you are saying is true then after a long a marathon your fast twitch units would kick in at the end.