The Ultimate Minimalist Calisthenics Routine for 40+ Year Olds
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- čas přidán 5. 05. 2024
- It doesn't get better than this. This is the most minimal calisthenics routine possible. 1 set per day per body part. The healthiest long term plan for joint health. And you still gain massive amounts of strength and muscle if you want. From beginner to pro. 1 set to absolute failure, and alternating strength and endurance week. Best pull up stand for home.
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One thing you always had going for you is aging well. Your whole vibe is that of a late 20s-30s man.
Yes, because like me, KC has had his wisdom teeth removed which is why his jaw isn‘t fully developed and thus he doesn’t look like a fully developed adult…
real nice compliment bro
Going to the gym is a good social alternative to going to the pub.
Social? Everyone’s got their ear buds in
@@Dyrnwyn
Yeah? Not been for a few years due to ill health. Hence the carnivore diet. Earbuds didn’t exist when I last went.
I'm on week 4 of your monkey strength program and I'm already surprised at how much stronger my body feels after doing what feels like the bare minimum. I have a super long way to go but am looking forward to where I'll be.
The man is a beast!
I must say you look impeccable on this carnivore kick! Like holy heck!! You are Benjamin buttoning
Bridges may be boring but you'll be glad you're doing them when you're older...range of motion is a BIG deal in your 5th decade and beyond. Use it or lose it is the absolute truth....and you're using it; keep it up!
Looking good Casey! Thank you for all of your priceless and profound work Brother!
The one thing you mentioned that makes calisthenics so good is that you utilize your entire body or at least multiple large muscle groups. And, you always call in the core and stabilizers. Good stuff!
Awesome! Calisthenics is all about creativity also. I love your angle towards that. Bless!
Bought the book because you talk so calm and slowly.
Been waiting for this vid!
Great advice, Thanks!
Looking great Kasey. Keep up the good work
You’re looking great!
Fascinating Kasey. I have been spending my workout time doing physio to try recover from covid auto immune muscle problems in my upper neck. I love that you don't use weights. Your form is well balanced and impressive. I need to restart a regime. At 54 I don't need to be starting to sag all over the place. Just wondered if you think you will maintain into the later years...I imagine you would. You are in much better shape than all these juicers and testosterone supplement fellows. Congrats dude, and thanks for the insight. I'm sure you could do a mini channel on this and get a lot of views. Gym is a pretty grim prospect, it's true.
I’m 60 now. I like calisthenics, but not one arm stuff, too strenuous and risky.
man i'm watching your stuff again and i gotta say man i love your weird authentic ass ..fu**ing amazing!! thanks for just being you! thanks for sharing your vegan and meat stuff you health struggles
i hope your ebook goes well. much love, stay awesome brother!
Great Video VP! I can't believe your 40! You energy and your look is more like 30.
I bought Monkey Strength about a year ago, but I'm just starting the program now, along with a carnivore diet. I'm all in as a Donkey Bitch. My question is, do you have plans to release a revised edition of the book with an endurance program anytime soon?
Pushups are great. Def have a place for me even as a barbell lifter.
Also a huge fan of weighted dips and chins/pullups
I lifting to failure on just one workout per body part with 2 days rest with only 15lbs and I'm loving it and seeing great results. Will be 41 July 4th and this seems to be working for me better than the way I used to workout.
6:21, I just tried it. I failed. No, I didn't go to failure... I failed. I couldn't even get one.
One arm one leg push ups...that is, two points. Thats the next step
I damaged both wrists on the chest press machine. I should have continued with dumbells like I was used to. Calisthenics safer than weight training.
You probably did ego lifting thats why .
@Steger13 I wasn't used to using the machine and didn't notice the seat was set too low which had my arms too high and wrists bent.
@@ivana6141 ahh ok i see, thats suks 😐
@@Steger13 if I'd stuck to bodyweight and dumbells I'd still be working out today
@@ivana6141 you cant anymore never? You Cant start again the way you use to?
Just add weight. Small amounts at a time. I'm talking like 5 pounds. Let your body adapt. Your tendons and joints will get stronger. Just don't throw on a 50 pound vest and start maxing out for reps, of course your joints would hurt if you did that. You're only doing a handful of movements in a slow and controlled manner, you've reached a level of efficiency with them and you need to progress. So you just add volume, weight, or intensity.... these are your options. Of course, you could always get a kettlebell, a weighted sled, do some sprints, etc. There are all kinds of 'functional' ways that you could get way stronger but you just can't be scared to get after it a little bit.
I already went through that journey with a weighted vest, ended up with worse joint health.
@@vegetablepolice The question is then, how do you continually follow the principles of progressive overload once you've become extremely efficient with your body weight? Seems self limiting at some point. That's not a bad thing at all... unless you want to be stronger.
Well then it wouldn't be calisthenics anymore
@@vegetablepolice These Ben Greenfield nerds are the worst bro.
@@nicoaustin5595 so? Can't workout if it's not called calisthenics? He said it himself in the video that he's ready to progress but he's questioning due to his strength and efficiency in his current movements. So all that I'm bringing up are simple progressions.
this is where the full carnivore diet shines
With the Archer handstand push-ups, I would alternate sides after each rep allowing a little more recovery on each shoulder.
You'll be able to do more reps this way, with a break in between.
Honestly, you are strong... I woudn't tell seeing you on the streets..
So sensible! I've been doing a less intense workout all my life....mostly regular push ups, pull ups and lots of walking and bike riding. I am 65 now and everyone is amazed when I tell them my age. Honestly I look 65 and sometimes feel it but I have the illusion of youth because I am slender and fit with no beer belly hanging over my belt. I can still do most anything that guys half my age can. In the summer I am always the oldest kid riding hyper coasters at amusement parks! You can spend half your life building arms that are bigger than my skinny thighs but in the end you will be like Arnold Schwarzenegger being depressed at how you body is somehow failing you. ( Yes, I actually heard him say that.)
Why not instead of focusing on just strength, actually do more gymnastics type of movements for function and athleticism more? I find doing movements and holds more rewarding then just the exercises. Just a thought.
Calisthenics is the best. Gym machines messed me up in a few months. Free weights messed me up in a few years. Calisthenics won't mess you up at all if you do it halfway right.
Not that I know all too much here, but I had a thought: on the workouts that might allow you to incorporate a stretch band for support, I wonder if you could make all the difference on activating the body's growth mechanisms by using the band on the last rep, getting in just one more rep by spotting yourself with the band (last rep being the most important Mike Mentzer style). Or, of course, a human spotter could be of benefit there obviously 🤷😊
Hey Kasey, there are actually sweaty women in the gym too. ;) For those that dislike the gym, this is great, but my 90 minute training sessions are what I look forward to most in life.
😮 lol
That’s so awesome you can do a set a week! I quit lifting weights a couple years ago because I was in a lot of pain. Carnivore fixed 90% of my pain and Calesthenics and animal flow feel so much better in my body. I do 30 mins per day whereas I used to spend 1.5 hours a day lifting.
I just bought the book, my soap on a rope was almost gone
VP figured out the ultimate diet regime. Answer: try all the shit and never settle on one diet.
Every 3-4 months change diets.
I have been using bands with the X3 bar. Definitely easier on the joints than calisthenics and I have made very good strength gains.
5 reps max should be for strength. 6-30 is for hypertrophy.
When I was 19 in 1966 going through army basic training my drill instructor said to me if you drop your bar of soap in the shower don't ben over to pick it up. So, I said to him what if you drop it on purpose. He said drop down and give me 25 pushups. Yes Sargent. 🪖
I'll have to go with Pavel here and the Anti-Glycolytic way of training
4:05
or if the ring gets out of control and abruptly moves toward the camera, and ur other hand trying to stabilize slips/doesnt find grip in time or gets stuck on the fast way to the ground
literally selfencuckment to not do weights (which for this type of exercise would be very safe)
i dont know what the corresponding name for that exercise is but: have 1 (short) dumbbell rest on the floor, and simply raise it up over ur head (into a super star/main character pose stretching as far above u as u can), trains lots of muscles and tendons. depending on how u do even trains lower back (often neglected in calisthenics but crucial if u sit all day)
8:38
yes there is science out there that the minimal training u need for maintenance is once very 14 days
cant remember how many reps, but it was very minimal if i recall correctly (1-2 sets per muscle group possilby)
wellness messiah made a vid about it like a year ago or so
That was Mike Mentzer way of training.
When you do puush ups to failure, do you keep track of reps each week? And see how you progress and try to increase reps weekly?
Yes.
I always fail with everything.. Feels so good.. 😂🎉
I wonder if you could *only* do the endurance week and build strength.
That’s why we use shower gel
Make harder by only have 1 leg on squatty potty. Or pause each rep at bottom or middle of rep
have you ever trained sprinting?
What about doing the pull ups slower, like 5 seconds in each direction?
Q: Do you believe hard training is healthy?
If it is healthy, our natural instincts are incorrect (which I imagine is possible but unlikely).
While some minor exercise can feel good, actually hard exercise feels terrible (while actually doing it - there is an endorphine release *afterwards,* but I believe that's because our body knows we survived a harmful situation).
Can’t beat super sets. After you’ve done your push up on your toes, switch to knees and carry on, then to pelvis and carry on.
Easier using weights to be honest but sure you can work something out.
For one leg pistol squat. You need to change the color of the bag that you take it in the hand. clearly the fault for the imperfect position is the color. 😂
What do you think about Cole Robinson's new Sugar Snake diet insanity? I really want to know your take on this. His getting madder and madder every day.
I answered that in the last Q&A...
More like snake oil.
When I became one with the Dark Lord, I could just levitate
Yes, its so much better to have less inflamation. Carnie life is fun!
I keep forgetting you’re in your 40s😂 In my mind your 32😊
Exactly I'm 33 he looks my age lol
you still look like you're in your 20s
Dangit Kasey. Even my lazy ass can do one exercise a day. No more excuses I guess.
Nothing changes just because you are 40 now ...
My uncle died last night eating popcorn and watching a movie on his couch
Is cowaesthetics vegan? Also lookin great sport!
I remember when you was a weak vegan saladboy and you could only do 1 one armed pullup. How many can you do now on MEAT POWER 10-15 ?
I was meat based leading up to that, doing like 4 sets per day for pull ups. I hurt myself doing it, so I don't even attempt them.
Strength comes from lack of control, intermediate control, or ultimately, recovery control. This is because you never have enough air flow. Your airflow is always thwarted. Like your supposed to have gills, so you can breath behind your ears, but you can only do that if you look, pulse your ears, but this causes the tissue to realize you can't breath. So you never have such a basic problem, like knee caps, its just a no win, you just get used to it. Thus ass tons of hummus & protien. It becomes difficult, like waiste and temples because muscles are trained to work in teams, so the pulse will shift to different muscle groups at different flux states. The headache jumps from jaw to sholder blade, however, your ears are full of wax. One easy trick is to get a really short wheelchair, so your legs are bent, now your past your muscle groups "strategy", but you can also screw them up for a week, lol!
This is the best troll comment I've seen in the past 30 years.
😂😂😂😂
there is no one way. pushups pullups dips and rows plus their variations
3:33 its almost like progressively overloading your movements would be far easier to do if you were weight training instead
Where's the fun in that.
Personally I always found lifting weights uncomfortable, I'd always have niggling little pains and discomfort. It just never felt quite right. And I'm not just a newb in the gym, I trained for years and had a personal training qualification. Bodyweight training just feels a lot more natural to me and keeps better mobility in my joints.
@@Lieutenant-Dan Same yo!
I can smell the smug from here. I think most of us already know that but we also know there are a lot of advantages to calisthenics.
@@imageword5576Sure there are some advantages to doing calisthenics. The ability to do it almost anywhere you are. Minimal equipment. But progressive overload is a key component to resistance training if you want to progress in either strength or hypertrophy. And that seems to be the major limiting factor with calisthenics as opposed to weight training. You are completely limited to your own body weight. And so instead of simply adding weight to your exercise as you would if you were doing resistance training with free weights, the calisthenics approach is to further contort your body into odd and awkward positions to put more of your weight onto one limb. All this is doing is increasing your likelihood of injury and making the entire process of training more awkward than it needs to be.
Like I said, I respect calisthenics but I think it can only take you so far. And progressive overload is severely limited due to the fact that he refuses to add weight to his routine. He could easily do some weighted dips instead of his awkward and shaky one armed ring pushup, but no, he wants to remain a "purist". If that's what he wants to do that's fine but his strength will be limited by it.
I like you and your channel, but you have this weird fetish with the bodyweight training, and actually there is no inherent difference between calisthenics and weight training, because you always move a certain amount of your bodyweight or an outside weigth or both. The reason why you don't have joint problems is because you built strength slowly, but people in weight training do that as well, believe it or not (not everyone).
And calisthenics is good with the pull and push patterns, but not really good with the squat and hinge patterns (especially hinge).
Every form of exercise can be done in a smart and not in a smart way, and every form of exercise has it's advantages over the other.
It's just much easier to injure yourself with weights.
I'll say it again, Casey is Starting to put all his nutty experiences together in order to actually make a lot of sense!🤔🤫🤪😉 It took 10 years but here we are. 😇 The opposite of Nico Avocado's advice throughout the same years.🤔😝 That guy used to make sense and now Look!🤯
It's funny to me how you can be so open about your diet and trying out every possible diet devised by man. But when it comes to working out you're dogmatically stuck on bodyweightfitness training from like 2010.
You have been losing and gaining the same bit of strength for the past 5 years now. Look, it's painful to look at you. Parts of your body are undertrained as hell. Parts are an overuse injury waiting to happen. Not because you have a lot of intensity but just because you only ever do the same types of exercises.
Lifting weights isn't just going to the gym and benching, check out atlaspowershrugged for example. He should be right up your ally.
I've experimented plenty, you should haven't watched the journey. Experimented with full body routine daily instead of isolating movements. Weighted vests. Any muscle I've lost over the years have been due to fruit based diets or fasting. I have no desire to lift weights.
Stop lying you are like 24
He looks in his mid 20s
Wait, you're 40+???
47
What do you know about being 40+ lol? Let me tell you something about being 40+.........
Wait he's 40?
No, he is 51
He is 51
His birthday is December 1st, 1981. He’s 42.
He's 800 years old.
You look like you're in your 30s dude.
Hmm sounds good but there's gotta be a way to stay vegan but find the right supplements? I suppose you did the research - is there really nothing?
Friendly suggestion... Turn your face sideways for pushups when you go down. Protects your nose and teeth if your arms give out. You also go lower to the ground. 👍👍👍
Watching a home workout sucks.
NMN is GOOD
Wait you eat meat now?? What happened to your vegan song?
Do a video on how you live with your autism level 1
Bro you are gonna build some serious dysfunctions in your body with calisthenics. We are not meant to move like that. Check out functional patterns,David weck, Tim shieff, goata movement
I disagree. My body has never felt better. Why would I build dysfunction moving my body naturally? And why hasn't it happened after 9 years straight?
We are ment to move like that 😂 when you was a baby you had that ability to move all wayz it got lost for a lot of people
There are many vegans who are stronger than you who don't workout that much, likely including Eli. You always neglect to mention that 99% of the time you were on a vegan diet you weren't getting hardly any protein. Seems pretty misleading. Then you tried protein powder for a short period and said that you were making good gains, and you didn't really try it long enough to really assess having a good amount of protein on a vegan diet vs meat. Though there is plenty research on the topic. I know you're joking to some degree, but you should at least be honest that you were low protein on your vegan diet instead of perpetuating myths when you talk about having a more truthful society.
If you're over 5'6" you should definitely weigh more than at least 150lbs especially if you work out regularly. A fully abled grown man around average height should be able to deadlift at least 285lbs and weigh over 150 anything short of that is no cigar no excuse.
I feel better at my current weight, 142 ish.