Top 10 Rules of Calisthenics (FOLLOW OR FAIL)
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- čas přidán 6. 05. 2024
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If you are a calisthenics beginner or advanced, this FitnessFAQs tutorial is a must watch. When it comes to bodyweight training there are a handful of fundamental strength training principles. If followed consistently, progress and results are going to be much faster.
The following 10 Rules of Calisthenics must be followed by men, women, those over 50 and everyone else in between. Regardless if the goal is building mass, size or strength, successful training at home requires:
1 - No Kipping
When doing pull-ups or muscle ups strict form is a must without momentum, definitely no swinging around!
2 - Compound Exercises
Push-ups and dips are examples of compound movements training large muscle groups, they should be a mainstay.
3 - Range of Motion
Taking joints through their full range of motion is a must for mobility, strength and training longevity.
4 - Isometrics
Understand the impact static hold duration has on program design. Shorter duration holds require more sets, Longer duration holds require less sets as there is an inverse relationship between volume and intensity.
5 - Volume for Muscle
When it comes to building muscle without weights by bodyweight, a large volume of work is integral.
6 - Intensity for Strength
Building strength and developing the nervous system requires low reps and high systemic stress.
7 - Rest Periods
For compound training rest 3-5 minutes and isolation training rest 1-3 minutes.
8 - Stop Testing Strength
Most calisthenics beginners make the mistake of trying moves which are impossible for productive training. Choose a sensible progression and be patient.
9 - Scapula Stability
A strong scapula and rotator cuff improves calisthenics performance and prevents injury.
10 - Leg Day
Those doing bodyweight training at home or calisthenics at the gym should not skip legs. Use what you have available be it weights or no equipment options.
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Plz best diet for calistenics borther (muscle gain fat loss(under 10%) )
P
@@1234qwer1002 aa
Facts
I feel like saying (FOLLOW OR FAIL) is something you really don't need to say, infact I think its stupid, someone wont fail because he choose not to fallow you, if the whole world walk in one line and never go out to explore and discover we wont get new ways to do things better, in other words our tech and lives will stay the way it is like now forever.
How about just saying Top 10 best known Calisthenics workouts, or methods, literally anything just not FOLLOW OR FAIL.
1) No kipping/ don't use momentum
2) compound exercises are key
3) full range of motiom
4) incorperate isometric holds
5) use volume for muscle
6) train 1-5 rep range for strength
7) increase rest time (1-3 mins for isometric exercises and 3-5 mins for compound exercises)
8) stop testing your strength (trying stuff beyond your strength)
9) strengthen the scapula (it is the foundation)
10) Don't skip leg day
*1-3 min rest for isolation exercises(not isometric holds).
*motion
Summary is already given in video description
@@aniketmairal5588 at the time I wrote the summary it wasn't in the description.
11) RUN
*Rule one*: no kipping
*crossfit left the chat*
I am a member of a crossfit community and we do normal strict pullups thankfully. Crossfit is really fun, too bad it gets the reputation of being bad
Crossfit is all about work capacity, and kipping is useful in that case. Not only it allows for more reps of non-strict pull-ups making some longer workouts feasible, it also builds the necessary strength endurance to be able to withstand more reps of any pulling exercise over time. Also, there's a specific technique to kipping pull-ups. It's not just a shitty pull-up, it's a different exercises that provides a specific stimulus.
@@VendettaMax yes, by doing kipping you be getting better at kipping
Yeah well I do crossfit, and if I'm looking at a calli video I know it's gonna be strict. Different sports, different technics and goals. One person can master both. Breaking news he.
@; Crossfit is not a sport.
The gods have bestowed the 10 calisthenics commandments
I love your stretching videos man!
@@Will-jg2zs same lol
THE God in fact
U are both in my dream team for coaching me become a ripped/healthy monster. Cheers 😌
I was thinking "that's confirm, he is a god in calisthenics"
One man vs a multi-billion dollar health and fitness industry built on selling deceptive get-fit-quick products and promises. I really admire you for all the knowledge and content that you provide FOR FREE. I've been following the body by rings program for 6 weeks and feel like I've accomplished more than 3 years in the gym.
The truth hurts. Calisthenics will humble you, and if it doesn't-you're doing it wrong. If you let it, then you will be rewarded. Thanks for showing us how it's done!
I wanted to try that program as well but I am not that good with rings, cant do more than 2 ring dips and struggle with pelican curls on the rings :D
@@CalistFitness We all start somewhere! There are always regressions and progressions to choose from! I recommend the program!
@@mattorrock4844 yeah I do plan to try it, but I have to get stronger on the rings first, cause I know that there are ring dips and ring pelican curls💪🏾😁
@@CalistFitness Start with RTO position from 15 to 30 seconds or Negative Rings Dips!
Sure calisthenics has numerous benefits we all should incorporate it in some manner but do you think it's not the best bet when you want to get strong as heck ?
Swapped the gym for basic callisthenics in crumbling garage got in better shape than ever for free!!!
same
I think that it was more of a change in you than change in training. Great for you tho! Keep doing what you enjoy
Joachim Vaage underrated comment
Mindset is everything!
I did chalisthenics all year and now I started working with a small pair of dumbbells and after 3 workouts I see more results than all year of calisthenics.
Me too, I was going for functional strength was I reason for the switch. I have packed on lbs from it. This video is so rich with information you need to watch it a few times to fully understand. Calisthenics and Rest time are so underrated!!
Great video as usual.
Just one suggestion though... When showing the wrong form, it would be good to highlight that in the video somehow (like an ❌ on the corner, or b&w image, etc.) to avoid confusion, especially when there are so many transitions between good and bad form in the video 🙂
Yeah, I've seen so much worse kipping from others that it took me a while to realise his first muscle up were considered bad!
good advice
he has done this is past videos. search any of these exercises individually and it will properly show good and bad to the point you will have no confusion.
@@rememberthis23 We dont want to search or research topic any more then needed, if I am watching 1 youtube video about something i want that something to explain it in details, i dont want to go to the creator channel, if the video didnt explain it enough, so I can go throughout hundreds of videos to find better explanation. Not my fault if video sucks, I literally had to use google multiple times to see wtf he is talking about, yes he should highlight if the form is good or not, but also explain what some terms are, like compound, isometric, scapula etc
The first video I watched was MUCH MUCH better, this one czcams.com/video/CqqWGmJkSYc/video.html
I dont want to seem like I just shit on his work, i am just stating what most of people are doing in todays world :)
We are just going to go back and watch another video, that is better suited for BEGINNERS.
As an exercise rookie, tips on the basics like rest times, reps, sets, form, etc are super helpful and seem to be skipped over by most content producers. Nice video!
Absolutely and to say recommend rest times between sets depending on whether you're doing compound or isolation kind of exercise was eye opening
Basic is important
lol daniel just flat out says kipping is for the weak people. good on you daniel.
Thanks
Dam Daniel
Which I totally get, but if someone was training for something like obstacle courses or parkour, isn't a little bit of kipping going to help that whole motion develop? Not that I'm arguing against proper isolation, I lift weights, so I understand that, (and would get ragged on for cheating anyway, lol) but I don't translate that into other types of sports or athleticism, so I never really understood this. Also, admittedly, serious calisthenics is not something I'm familiar with yet...which is why I clicked 😉.
@@jasonvoorhees895 That's what I was thinking too. If someone was extremely uncoordinated, kipping pullups for low reps might be a good coordination exercise if they want to do parkour, but I think you're putting a lot of unnecessary stress on the elbows doing it as an endurance exercise
@@Daniel_WR_Hart Yeah, I can definitely get on board with the idea of that being too much on the joints to do huge numbers of reps. It just seemed like, if my sport involves using my whole body to vault over stuff...then I'm gonna have to exercise vaulting with my whole body at some point. But, I'm not sure why I mention it....parkour is the furthest thing from my mind 😂
Dang, he just hopped right in
Shanks Vs Luffy in the final episode
And I love it
We’re training to gain that shanks neck?
Made me like it
I just want to say I have huge respect for immediately moving to the first point. It's a rarity that YT videos get straight to the point. quality as always!
*Rule 11:*
don't eat fast food while watching _FitnessFAQ_
what if i'm using correct form?
Sequency
Never!! That would be Sacrilege!
O_o O_o
Still Sacrilege!
Is cake fast food? :D
Getting cookie crumbs out of the keyboard to reply this truth!
Petition to get Daniel talking in his slang accent all the time??? 10:31 iconic 🇦🇺
😂😂😂 aye
Signed
Yes. Signed
at least one full video lol
Watch abeut you skinny legs mite
Love how simple and direct you are. No stupid intro nor outro. Youre the king.
Hey Daniel - Great video! Especially point #8. I was mostly stalled for about 10 years, primarily because I always tested myself and tried for PRs practically every workout. I finally got it through my head how to train properly and now I'm making progress.
I like how he says, "functional, everyday human."
Something about the phrase.
Calisthenics Guide
1. Don't cheat
2. Compound exercises
3. Long rest times
4. Progressively overload
5. Build scapula
One of the best fitness youtuber. No bullshit no scam promotions, just quality information through years of experience. Thanks for your sharing your knowledge ❤️
Maaaaan, you are looking great! What a form.
Paul Reiter
Of Course Peter! That's our Boy Daniel!
Great video 🔥Thank you so much for being on point, no ads and concise. Top quality content right here 👍
Tip #4 is excellent, thank you for this. Recently started working more on progressions towards things like the lever and L sit, really helps to have a table lay it out to show how long I should be shooting for holding each progression. Also for the love of God please everyone listen to tip #8!!!!! Tried to jump to ring dips from regular dips too early and strained my front delt/shoulder blade. Progress naturally and ensure you have the strength before moving on, getting ahead of yourself will only slow you down! Great tips all around, thank you for the content Daniel!
I knew about Toes to bar T2B
.. but never knew about balls to bar 10:15
It should be called the lady destroyer!
Dude you cracked me 😂
I’d add to the scapular strengthening part wrists, forearms, hip flexors
Wrists and forearms, how tf do you train those separately
@@NoSubsWithContent good question
Incredibly valuable last 2 videos on your channel Daniel!!!
One step further, as always in calisthenics!❤
So complete, practical, sensible advise. This is absolutely golden. Thanks Daniel👍
These are conclusive! Well done Daniel! So good to see them in one place so we can remind ourselves when we forget. What are the points we all learnt that lead to the biggest gains? Mine was full range and scapula early on and training vs testing in the last year for sure!
I always tell myself "what about your skinny legs, mate?" Works every time.
This is the first calisthenics vid I've ever watched! This really is a new world! So much knowledge, considerations and variables are involved it seems; mad respect
I've sarted 3 Weeks ago, and I lost 20 pounds. Now im able to lift myself 6 times when I wasnt able to lift myself at all. Thanks to you and your videos that shows me how to do it properly, and gaining results faster than expected!!
10:32 I spilled my water 🤣
My traps are burning
brain: gotta hold that planche
body: I.. don t think I can-n
Brain: DO IT
body: no... I don t think i will.
B3Gabriel
Um..... Excuse Me?! But it's the individual MIND that tells the Brain what to do and the body should respond accordingly. Think about it. The brain can't do anything without Consciousness (the MIND) being present in the body telling the Brain what to do. A Strong WILL is necessary as well.
@@AwesomeAlexAdam woosh.... Woosh can you hear it? It's the joke flying over your head
"Bicep tendon" : imma tear out
@@headgasket8304 shoulder: I'm gonna get an injury
@@AwesomeAlexAdam r/wooooooooosh
Thanks very much for posting. Absolutely incredible feats of strength displayed especially the pull up variations.
Thanks for the info as always Dan, you really don't know how much you help us. I would love if you could do a video about your take on how to structure a workout
This is an absolutely amazing tool for new calisthenics and advanced calisthenics athletes!! Thanks for this!!!!
Thanks to your advices on the channel I’ve pulled my first muscle up today. Thanks for the inspiration.
Brother, you're a gem. That calm attitude and the husky voice are icing on the cake that's your body.....
Inspirational. I don't know how I have missed this for so many years.
The way he explains things makes calisthenics SOOOOOO MUCH easier to understand. You have a real gift! Thank you!!
Damn, you went right to it and I love that! Didn't start with a long ass intro 10/10
This is such a great video. I had never thought to train isometrics like that. I usually go about it by just holding for as long as I can for three sets, with the same intensity. But now they actually seem fun; I could even overload them and hold for less time
I ve known you for years. And only now (after a couple of years of calesthenics focused training) I am able to appreciate such a good video with key insights.
Thanks so much bro!
This video really has helped me learn so much. I'm still starting out but some really key information here I wish I'd known sooner, thanks so much!
This is amazing, great tips!
It's so important to do everything clean, as you say, for tracking progress, but also for better gains.
So you are the one who comments on every calisthenics video.
Vitality, can u do the lalane push up?
@@tavortar8226 yes my friend
@@VitalityFitnessScience should I keep my abs contracted while doing it?
@@tavortar8226 yes exactly, everything has to be contracted more or less cuz as your body is stretched you need to maintain the tension
Your form is litterally perfect
Bad ass video!! Great info, thank you! I just started my journey yesterday and I can’t believe I’ve been missing out all of these years!
Thank You for The Great Effort that you're Putting in !!
Great knowledge and even better video amazing thanks!
The dislikes are from kipping crossfitters.
😂
One of your best videos, well done! 💪🏻
Perfect Content! Thanks mate!
Oh boy I laughed at the full aussie "waddabout ya leegggs"
Melbourne life
10:30
😂
I'm starting to incorporate more and more calisthenics in my weight training.
This was amazing. Thank you for creating this! Subscribed ✔️
Amazingly comprehensive! Thank you!
Hey Daniel, I've been doing calisthenics for some years now, started seeing your videos when you started your youtube channel.
I found this video to be gold! You made it very dense with info but with simple concepts. I feel like this video is a complete general guide to calisthenics.
Thank you very much.. I'll be sharing with my friends.
From Brazil.. :)
Me at 1 am doing pike pushups because of my suddenly spontaneous emotions of courage
Thank you for keeping this video short and informative!
thanks for being you.
keep up the great work !
Literally have no idea why anyone would down button this incredibly informative clip.
Lazy people
cross fitters
What's a dislike?
Your body is a work of art.
Excelent video Daniel, keep up with the good work
So great Dan, 10 simple but necessary things to keep in mind when doing calis
I like the fact how I goes straight to the point. No long intro, just straight to the point.
Godammit this man's pull ups and muscle ups are absolutely divine
This brother deserves more than just a like and sub. When someone is true to their craft and genuine in helping others, you win. The comment section speaks for itself. Big ups man.
Your advices are great. Bless you
It's crazy that even your kipping is so clean
Daniel Never Fails to give us FREE Excellent Strength building videos. He the BEST online bar None.
One of your best videos, and no doubt one also one of the best on CZcams about calisthenics philosophy!
Quality and quantity content, as always. Very helpful and fun video 👍🏼
The right principles from from the best...!!!! Just bought “lever pro” while i was on vacation...
The best gift for my self to enter autumn in Greece. Stay strong Daniel!!!
Αξίζει? 90 ευρώ φαίνεται ακριβό από ότι θυμάμαι
1000%....
Είστε στο community παίδες;
u going to love it ! so good
Lever Pro is amazing. I’ve gone from an advanced tuck to a straddle FL in 3 weeks. I was able to hold a FL a few years ago though which is why, the muscle memory has helped. But the programming is great
Solid
Andito ka ulit hahah
Liquid
Absolutely fantastic video, thank you Daniel!
Been a trainer 14 years, agree with everything you said , great video man 👍
Awesome video ✌ I've started calisthenics 4 moths ago, I was a little bit overweight, 79.5 kg now I'm 66 kg and man I feel great and gained a lot of strength also the nutrition is very important but without exercise is useless
That last sentence is absolute nonsense
Great video Daniel, lots of value provided! Concerning number 10, what if someone's goals are exclusively connected to the upper body? For example, learning street workout skills such as front lever and planche. Do you believe it would be harder for someone to learn them, if they decide to add a 'legs day'? If yes, then what will the benefits be if they do so, since the pure goal is to achieve a high level in cali elements? Apart from the looks, I don't see another reason to train legs, if they are not part of your goals and especially if they making it harder to reach them.
Because training legs gives pump on the upper body by stimulating the growth hormone. Never skip leg day, never. There's no "single goal" there's training and by that your gonna reach the goal eventually.
By far the best, factual and on point ! thank you my brother
If not the best video i've seen of calisthenics, one of the bests. Gold bro, this video is gold. 💪💖
No BS intros, just straight to the point. Instant sub lol
Finally! I used to go to the gym and my trainer always barked at me for resting for more than 15 seconds. I never understood why I cant rest properly, it didn't do anything, it just made me be able to do less and less, my reps always looked like 12-10-8-6 or something cause I got more and more tired and couldn't keep doing the same number. I decided to try calisthenics a few days ago and got into it with some push ups and cardio. I felt frustrated cause I kept that "dont rest" mentality but now that someone explained why its good to rest I can ditch that and do it properly.
I'm from germany, so this is CZcamss 2nd best Calisthenics-Channel.👊🏻 Keep on, mate!
brilliant video daniel
!
Excellent job
From Algeria ✌✌
0:10 he wanted to show how you shouldn't do it? xD man so strong that he forgot how to swing
Great video as always Daniel! Thank you
Thanks for your work bro. This single wideo was so eyes opening and mind changing for me. Thank you again
Hey Daniel, what are your thoughts on doing some exercises with kipping or a non-full ROM until you build sufficient strength in order to do that exercise with strict form?
Was going to ask something similar. I’m learning the muscle up and I use a small amount of kipping to get over the bar. Obviously my end goal is a clean muscle up
@@stephenstewart5122 it's usually okei to use some of that momentum to go over the bar, just don't get used to it otherwise you're muscles will do and you're be led to Injurie. Instead, try to get more strength on your back (lats,traps...) Use explosive pull ups to get that pulling momentum that you need to get over the bar, train with a resistance band, it's gonna help you a lot to get your muscle up going and your explosive pull ups. You can also use some weights to keep training those normal pull ups, keep variating the form and you'll eventually will be able to do the muscle ups without swinging around to get the momentum. Last but not least be patient my friend.
PD: been doing that for about 1-2 months to achieve the strict muscle up, works fine, you'll see results after a few weeks, you'll feel stronger and be capable of doing muscle ups at the beginning of your training.
Hope I helped you my boy, keep it strong💪💪
The GamerX
Thanks for the advice 👍💪
The GamerX good advice. I’m still doing a little kip on my muscle ups as clean form is just out of reach for now. I figure it’s ok since I’m aware and am consciously trying to reduce the kip over time. So far it seems like it’s an effective way to train while also doing no kip explosive pull ups and L sit pull ups and weighted straight bar dips
Honestly coming from a big guy over 200 lbs Daniel change my view on the topic : try to built explosive strength by doing pull-up chest to the bar in an explosive manner in the concentric part and control the descent. You'll get it and it will be clean. Good luck.
Skipping leg day is something I also do and I always regret it . Otherwise great video
Your form is beautiful to watch and it's exactly the reminder I needed. Thanks.
I appreciate your work dude! By far the most useful informations in your videos.
How did you grow your delts/shoulders with calisthenics? I'm genuinely curious and desperate
handstand/pike push up
I swear all these guys have an outdoor gym near them, I swear I never see these anywhere near me 😂
Get a set of rings and you have an outdoor gym anywhere there is a tree or monkey bar.
Not looking hard enough bro
@@EriPages yes I imagine that is the problem... Or the fact the local council didn't think it was worth the investment.
Nice summary.
Thank you very much!
great video as always 💙
I'm watching this video for rest time and working out right now. Btw it's 11 pm in Ukraine. Thank you for this video, it's great :)
I always lose the WoDs with pullups, because I refuse to do kipping pullups, but thats ok.
Why refuse? It's just a different exercise in a different context.
@@VendettaMax you wouldn't get it. It's about our believes and ideals.
There's nothing wrong with kipping in the WOD. Ideals? Really?
@@roymendez9054 "You wouldn't get it". Dude, please... Spare me your morals, I'm talking about sports science and biomechanics.
Sounds like I'm going OK with my technical! Thanks heaps for explaining in such an understandable manner. Amazing strength and control. That's what I am working towards now!
Thank you so much for this awesome video👍
Is that his clone at 7:54 in the bottom right?
Rule 1: Is there and exception when start training muscle up?
When I was learning the muscle up I started with my thumbs over the bar, so the transition was easier. I was doing explosive pullups (clap, chest touch etc.). And eventually when I got strong enough I was able to do them with my thumb under the bar. (Never kipped though)
this was great! Thanks for the awesome info!