How to Start Calisthenics with Rings Only | Best Beginner Workout Routine
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- čas přidán 17. 05. 2024
- Discover how to start calisthenics with rings only including a 12-week workout plan to start!
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Excellent video ...great information and very well described , thank you so much
Great video. This is one of the best CZcams channels of its kind. Thanks.
If your objective is only to build muscle you don´t need to make all the "fancy" movements (only if your objective is skill training with that objective). I am building a very nice physique doing ONLY pullups and chin ups for back, for chest ring dips (ring dips activates the whole chest so you can focus on this one) and diamond pushups (already activates your triceps both dips and diamond) and for legs single leg squat and jumping squat (not on the same day, I just alternate). Quick workouts that don´t get boring with a lot of exercise variation (which is totally unnecessary).
You're completely right, however, doing a harder variation of an exercise will challenge you more, which means it will build more muscle.
Don't forget about nordic hamstring curls
@corpsereaperrhow about for building your shoulder? I read somewhere that any calisthenics exercises can significantly target your shoulder muscles, but, I'm not sure if it's optimal for growth.
@corpsereaperr I see. Thanks!
Guys if you only want to build muscle why the hell are you doing calisthenics in the first place, the fancy exercises are skill expression and stability
One of the best Ring videos thanks guys
i started 2 weeks back, i am a absolute beginner, i have been consistent the past 2 weeks with the basic incline pullups and i can already see and feel the progress now. Best part is you never get bored with the rings you can just play with yourself which really helps in mobility exercises and stretching as well.
Update?
I just grabbed a set of rings. This video was fantastic guys. Thanks for sharing
This is the best info out there on gym rings workout, thanksss 🙏🌞
Nicely put together! Lets gooo
Best video for beginners I've found!
My rings have arrived. This will be my go to coaching film from here!
Thank you for this informative coaching film👍🏽
Thx Guys. Awesome video. I needed some kind of program to better My skilles. This video will help me getting better skills. Thx a lot.
Great video!!!
Nice and full details. I want to try as stated.
This is a Very Good video.
I will keep on watching it over and over again because I'm just getting started with rings, and
your workout plan is a very good one.
Thankyou, Take Care, &
Aloha.🌴🏄♂🤸♂🤸♂
Very helpful 👍👍
This is great! I’m starting with level and practice all the basic first. Thank you for video very useful for beginner like me!
Glad it was helpful!
help full info thank
What a treasure,t hank you very much.🙏
Great video. Can TRX be used in stead of rings? thanks
Awsome video for a beginner. Thanks so much. The movements seam to be so easy when you doing them. I have a long way to go.
you can regress dips even more by puttn your feet on the ground either in front of you or right below you. Just like doing bench dips. altough the ring version of bench dips is easier on the shoulder. with the becn dip you have to have more shoulder extention when you do it with only one bench. i used to do bench dips between to chairs so i could sit bewtween my hands instead of to far forward and lacking shoulder mobility. you could also use negative ring dips or band supported dips.
Selling my weights and bars. Keeping my rack to hang my rings.❤ my rings. When I get more skill I'm taking them to the park.
Very good
Do we want to be able to do the basics goals all on one set for each exercise?
Awesome work guys!
Thank you!
Thanks
Great video, will be trying this out later today!
Great to hear 💪💪💪
Love how you show different levels for each work out
Glad you like it!
What is missing from this review is the cardio component of ring training. Imagine "cheating" on pull-ups/triceps dips, i.e. using your legs to aid in the exercise. Because you are involving the entire body to complete the movement it is extremely easy on the joints, heart rate accelerates due to the upper/lower body involvement, and you can perform MANY more reps per session. It is an ass kicker of a workout. I have three sets of rings set up, ankle level. hip level and just above the head, therefore I can move rapidly from one station to the next without adjusting the rings. This can be done with just two sets of rings also. One can still focus on the strength component of an exercise, but also add a very challenging cardio routine. Thanks--Mike
If you want to gain strength and progress without getting injured, don't do this. This is simply useless and very dangerous.
You(=your muscles) should already be exhausted/fatigued enough with a normal pull ups/triceps/dips training so getting more with cheating for "cardio purposes" is nonsense. Just do a normal separate cardio session and it will be three times better, both for your training results and health.
"involving the entire body to complete the movement it is extremely easy on the joints" - also entirely bullshit and wrong. I have no idea how you came to that conclusion, but all fast movements you do is enormous stress on your joints, when compared to slow and controlled technique. Kipping pull ups for example are 2-3 times more stress for your joints than normal pull ups. Jumping and sprinting for 5 minutes is also more stress than jogging for 5 minutes. Every exercise is like this and there are almost no exceptions.
If you are training hard enough without cheating, doing "cheating cardio reps" on top of that will just simply get you injured very quickly, I guarantee you this, no really, I am serious. If you don't train hard enough, then train harder and do cardio as a separate session and preferably in a different form(like jogging, cycling, swimming), because it is actually better this way.
Very valuable information to start calisthenics with rings in detail🔥🔥🔥 keep up the great content
Thank you! Will do!
the way u speak and exercise is truly special nice content boys
Great to hear, thank you!
Nice
The greatest video on rings I have ever seen. Great work brothers.
Thank you so much, appreciate it!
Hi. Love this video. I can’t find the free e-book anywhere, only the link to download the free app. i downloaded the free app and not a single thing about rings? Where can i download the free ebook and do you have a step by step program (more in-depth than this video), 12 weeks or otherwise for working only with rings? Thanks you.
Rings, 10 km slow runs, Hills and Jump rope.
Very much valuable brothers ❤
Awesome to hear!
Appreciate those rat-like manouvers this is badass stuff
I did not see your ring routine in your app do you have a the full ring routine .?
Epic rings!
Awesome to hear, they're available now!
I started on rings a couple of weeks ago and love it. Can you recommend a specific upper body and lower body routine for the absolute beginner? Like maybe "3 sets of 5-12 reps for each exercise" for example? Also how do you typically warm up?
Guys you gave fantastic information thnx ....
Awesome to hear!
I like how he says pooshups I’m gonna start saying it like that 🙏🏽 awesome video guys! What are your thoughts on weighted ring exercises? Do you think it’ll be too much stress on the joints?
hahaha great to hear! You could but only if you have some experience with rings oherwise your joints might not like it!
Its ok there are not pike push ups to target shoulders?
How many reps and set for Topic 2 : core?
How many sets should be done for a beginner?
To master calisthenics you have to master the basics
Looked for your ebook and couldn't find. Diwnloaded your app and no rings workout. Disappointed. 😢
Can you name a Calisthenics exercise that you CAN'T do on rings????🤔 Good luck!! 💪🏼😎
P.S. Rings Release Sale: get 20% OFF now on our brand new Rings! 🔥
Squats 😄
Human Flag
Just got my rings and its so hard just holding myself up with straight arms lol, feels like my forearms will snap if i straighten them out
Thanks for the video, i'm buying rings to start this! But what should we do for legs, did i miss something?
Squats
Is there a reason the top hold position is not mentioned as a basic movement
nice overview, but there does not seem to be a real leg workout. Also how many sets of these need to be done and what is the rest period between sets?
It’s time
Can I use rings directly even though I haven't mastered the basic exercises yet (e.g. I can't still decent pullups on a bar)?
Yeah definitely. Just start with easy variations
will be doing this after i got my rings
Awesome, tag us in your stories!
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Omg, that was exactly what I needed, I'm highly overweight (+50pounds) will it be effective for weight loss?
fix your diet first and foremost. There is no other way to lose weight, in a healthy manner, than a slight calories deficit.
you can use the same movement patterns (not exercises) with bars. although you can regress the dips for example even more, if your overweight then a stable surface is better. Just use the same movent patters and programming that calisthenics fammily provided.
Best way to start calisthenics
Definitely!
👏👏👏😎
I cannot find the "free E-books" mentioned in the beginning of description from the link. I downloaded also the app but cannot find those there either. Nor can I find the program for rings only. Based on this video I thought there would be one. Your video was very inspiring though. Btw - when watching this video I feel that Calisthenics (with rings) trains a lot core and upper body but not so much lower body. Is that a Calisthenics feature?
Lower body(up until lower back, included) is trained with skill training later the line.
It is just mostly that legs(quads,hamstrings,glutes,calves) are often not trained hard enough.
Not that you can't, squats(and pistol squats), nordic(and reverse) curls and such exercises exist so you can still train them fine. But a lot of people find them boring and/or unnecessary, sometimes even inefficient, so some people train calisthenics for upper body and weights for lower body. Or some people just don't train legs.
@@twothreeoneoneseventwoonefour5 you can still easilly overload leg exercises with just bodyweight or some bands. For example try either a quad extension or sissy squat for the quads. instead of doing a full nordig curl, you can shorten the range of motion by hinging at the hips instead of lowering yourself. or combine a hip hinge with lowering to a higher surface with the same nordic curl. creating a slight hingh before lowering shortens the lever, so it is easier.
I also overload hig thrust with bands and do 30-40 reps for 3 sets. Training legs with bodyweight just requires more resp per set, or some creative way to overload. I did this for a year and my legs grew alot. maybe not as much as training with weigts, but i can be more convenient instead of having to train two more extra days in the gym.
@@caleasthetic later I just found out that going to the gym is not that bad, if you have access to it. Weights(and machines) in gym is more convenient for legs than bodyweight stuff really.
"instead of having to train two more extra days in the gym." - a lot of gyms actually have calisthenics equipment as well, so it is not really "extra", you can just do both at the same time. Nowadays I do full body (various stuff) 2-3 times a week.
@@twothreeoneoneseventwoonefour5 Ido push pull legs. otherwise i have more then 6 exercises in need to do per day. i do around 12 -20 sets per muscle group per week
i deivde most muscle groups into two movement pattersn. For example for push i use horizontal push and vertiacal push.
i do these two movement patters for 3 - 4 on the first push day. and on the second day i also do different horizontal push and vertical push exercises. This means if i do 3 sets per movement patern per day, i do 12 sets per week in total.
And that is on the lower side. as my mesocyle progresses i tend to do 4 sets per exercise. so that is 16 sets per muscle group.
that is the minimum requerment volume for musle growth. I use a program called body by rings. and i just use progression that are beyond what the program has given me.
I could do a upper lower by only doing the compounds and cutting out arm isolation exercises for the second upperbody day.
But i i use compound only for upper body it would look something like this
Vertical pull 3 sets 6-8 reps
Vertical push (dips) 3 sets of 6 -8 reps
Horizontal pull (row) 3 sets of 12 -15 reps
Horizontal push 3 sets of 6 -8 reps
Ring bicep curl. 3 sets of 8 -10
Ring tricep extensions for 3 sets of8-10 reps.
And then repeat this same scedule again for the next upperbody day. maybe i change the volume for the second day to having 12-15 reps with a lighter progression for some exercises to lower the overal volume. But i use 3 differen tmeso cyles and on the last i do 4-5 sets with a lower intensity.
This is a high volume, but after a few years this isi what i need to get progress.
The 6 day split has some more isilation exercies like back ring flys and ring chest flys and face pulls. But for the upper lower split i tend to cut out most of these exercises. So i only train two day at the gym and o two lowerbody sesions at home.
and on the 6 day plan i have 4 gym sessions. (i cant hang my rings at home).
@@caleasthetic if that's the "minimum" then humans wouldn't live up to this age as a species. Bullshit. 3 sets for a single muscle group, times 2 a week = 6 sets per muscle group is minimum (assuming properly going to failure in a 8-30 rep range). Optimal is around 12(usually), rarely 15(for SOME small hard to grow muscles like forearms/calves), but it depends on the muscle group (could be LOWER(example is for legs), NOT higher, NEVER higher unless you are not natural). 12 sets is not "on the lower side" it is the expected volume, if you train hard and properly.
We can definitely do full body 2-3 times a week (that includes compounds) and get that no problem. More is either not necessary or simply overtraining. You can split it throughout the week yeah, but I prefer to just do it 2-3 times a week full body.
You are overthinking it too much.
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I am platued on 18 pushups after that I lose my form. so I am thinking to train bench press now, I push about 70% of my body weight which is 70 and it's 70% I am equal to 50 KG. so I am thinking of first train myself to bench press 70KG for 10 reps and then try pushups for 20 reps with perfect form. what do you guys say will it work or not?
We would advice you to stick to pushups since that is the exercise that you want to get better at :) Try to do more pushups throughout the day or start doing weighted pushups :)
Is´nt calisthenics extremely burdensome for the elbows?
What about legs in the beginner program
Progression pistol dips or one leg dips. Add high reps of 15-25 hoping / jumping deep squats. You can add solid weight or water gallons and liters into a back pack when advanced.
I have some questions when I try to do a frog to handstand my palms hurt why is that
Your palms have to hold your entire weight which they are not used to. Try to keep the volume down a bit if it hurts too much and slowly build it up!
How far apart should the rings be?
slightly further then shoulder width.
Can you do this workout without rings and just using a bar instead?
Absolutely, that's the beauty of calisthenics!
@@CalisthenicsFamily bedankt ik ga er gelijk mee aan de slag
P.s jullie hebben mijn droom fysiek ❤️
Why the dude on the right mean mugging me?
Haha
Hmm unless I'm wrong the wrists/palms should be facing out at the bottom of pull ups and body rows and at the top of push ups and dips (and dip holds). This is kind of crucial. Good idea to bring legs all the way up when doing hang leg raises and good idea also to get used to the muscle up motion by training transition from bodyweight row into standing dip but did you just make a whole ring beginner video without mentioning the false grip?? People are either going to get hurt or give up.
false grip is only needed for the muscle up, wich is to advaced to be training as a beginnger anyway. The hand position yuo descibe for rows, dips and pushups is not a neccecity. for example you can keep the hands pronated on ring rows if you like (palms facing the floor). however you can also choose to turn the rings from pronation to neutral when doing a row.
Just train the way your body feels comfortable and overtine change your grip when needed. The same goes for dips. youcan use the neutral hand position for the full dip. then when you are strong enough you can externally rotate the rings in the support hold. This is just a progression for the ring dip. start with neutral and when you get stronger you use the ring turnout.
Hi bro i am 15 year old can i start calisthenics
Yess of course mate 💪💪💪
Great video!
Glad you enjoyed it!