How to progress with Weighted Calisthenics???
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- čas přidán 23. 02. 2020
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This is definitely a question I get asked quite often ... So here is the answer that a lot of people hate hearing ... Basically use the same weight until it's easy !! Very simple but effective way of progressing for those who are not impatient. Give it a try and enjoy the process! =)
You know when a guy studies Pavel Tsatsouline, that his knowledge of strength is legit. That and Dom is a beast. I have to dig around and find his one arm chin tutorial. Still a big goal of mine.
Here were my takeways from the video:
- For strength, do 5x5 for a month and then big jump - let it be easy before bumping the weight.
- Train each movement for strength 2x/week
- Usually 3 exercises per session
- Put in an active rest week every 4-5 weeks where the volume is only 2 sets for each exercise per session.
Anyone got anything else I missed?
Nop, thanks for summarizing so well.
When you talk about training i feel nothing but honesty and knowledge from experience....thanks
Thank you!! I appreciate that! 💯🙏
Same
Dominik sky i know that there's plenty of videos out there about this but can you make a video of how you would schedule a week of trainings for example push, pull, legs x2 and what exercises you would perform each day and how many reps and sets. This would greatly help me and others especially when it comes to weighted calisthenics. Thanks
I'll make it happen!
@@trdic thank you 👌❤
Yesss man youre a legend for commenting this
Dominik Sky that would be amazing of you did. Always looking for ways to improve and new ideas
I can share my experience, I think many principles are similar to Dominiks but he would have to correct me.
I only train 4x a week and I do a push pull routine, so this is what that would look like for me.
Push Pull Push Pull
Obv legs don't come into play but my rule of thumb is two days a week minimum to progress a certain movement, so after every push and pull exercise i would do a leg exercise which basically means 1 leg exercise 4x a week or two leg exercises 2x a week (goal dependent). With this i try to find a balance between compounds so i train both quads, hammies, and glutes evenly to prevent injuries. Obv you could also go 5x a week and program a leg day in there but this did not work for me consistently so I had to adapt.
In terms of programming push or pull Dominik pretty much mentioned it here. Look at all planes of movement you can progress in. So push could for example be
[Front plane = Push ups, Bench press] [Down plane = Dips or dip variations] [up plane = handstand push ups, overhead press, pike push ups] --> and that day you can also work on push skills like planche or handstands (some prefer doing this before the work out and some after)
and a pull routine could be
[Front plane = Rows, australian pull ups, front lever pull ups] [up plane = pull ups or variations] and there isn't really a proper down plane in pull so you usually compensate with bicep work like Dominik mentioned here. --> That day you can work on pulling skills like front lever
Hope this helped :)
So simple but I'm so glad you said this!! It's so easy to get carried away with always pushing the numbers and weight, without being patient until that weight becomes easy 👍🏽
You remain the best teacher on calisthenics in my opinion. Thanks a lot man for what you do and how you have helped us throughout the years. Deep respect!
I love how you implement the rest after couple weeks thats so important. Needed to hear this
Dominik my respect to you for your business, you talk everytime proper stuff for progression and not because of hype✊🏽.
Your words are like quotes for me
Always with great advice! People really need to understand that things take time and that progress doesn't come everyday! "Better slow than none"
The freak man. All this information is amazing. I love it. Much respect Dom!
Man i am not used to comment on CZcams videos but you earned it bro you are doing an amazing job you had my respect keep going like that beaaaaast 💪🏻your videos are very useful.
Thanks for all your hard work!
I've gained >5kg already and will keep pushing =)
I really would like to see a tour of the sky gym and hear the story behind it. Truely inspiring!!
Thanks again!
The best video you ever did,and I follow you for two years now😏
It’s been 3+ years and dom is one of the few I still watch
Thank u so much for this video Dominik it helped me a lot in distributing sets and reps throughout my routine more efficiently and also gave me insight into weighted calisthenics 🥳🤩
Very very help full bro this is what i had been searching for
good advice :) it is important to go through stages ofoverload and deload...
A very good guide for me. Thank you!
Great job, man. I was close to depression about my results, but you instilled hope in me💪🥺 Good luck🍀
I'd have to respect your simplistic approach. Thank you, dominik.
Thanks a lot! I thought i have to die every time I train and now I realised that that's a reason why my progress is not as good as it could and should be. Thanks!
I like this approach. Trying to do more everytime has ALWAYS led to overuse injury for me in the long run
Totally! Also, keeping reps the same, weight the same, and taking a few months to improve technique and dial form in is a great long term solution for strength while staying healthy.
thats a new method to me, will try, thank you!
That’s amazing, I’ve been doing literally the same thing for the last year and a half. 5x5 weighted pull up but I don’t increase for at least 6 sessions, it’s worked like magic!
So do you just improve the form between each session? Or do you build up for 3x3 to 5x5?
2nd , dominik sky you ve got all my respect man thanks a lot for everything
I'll definitely give it a try, I'm always trying to progress in form first but I was always worrying about increasing weight so this is so helpful for me. Thank you dominik. If you want an idea I really want to learn how periodization works in calisthenics, what I mean with this is that there are so many elements and goals to aichive in calisthenics and bodyweight training in general that is sometimes overwhelming. Thank you for reading
Could you make a video about lower position in the one arm pull-up or one arm chin-up please. Always true stuff when you talk, principals that work💪🙏
Great and Very helpful content thanks a lot . You're unique you give information no one can Salle it .
Thats one hell of a ripped back, my goal for 2020
thx my guy, just started doing some weighted calisthenics 2 weeks ago, and wasn't sure on what to do
Update ?
When you work with kettlebells it really drives this point home... Because of the big weight jumps between the old standard kettlebell weights 16kg, 24kg, 32kg & 40kg. Completly master the weight, then jump big
Nice work bro 🙏✅💪🔥
Man..ur underated!
Thanks Dominik, I will take a deload week every month, with way less intensity and volume.
I was asking a few weeks ago for a weighted pull ups progression Video. Thanks for that Dom💪🏼. What do you think about the Rest- Pause Method to encrease more strength?
What i can do for press day
Bty very good video keep going like this 👍🏻👍🏻👍🏻be a champion
thanks its great advice
Awesome bro 💪
Nice content again. This is what i looking for btw in the video and previous you mention about accessory exercises for front lever. I would like to know it suppose to be at the end of workout or after strength exercise or before hypertrophy exercise?
Dominik please make a video about how many sets and reps should an athlete do in a workout and on a weekly basis when trying to get as much muscle endurance as possible
I know you focus more on strenght but a video like that would help a lot of athletes like me that want to get 40 or 50+ Pullups and 100+ Pushups in one set
Dom, your gym is awesome. How big is it, square footage wise?
Just when I started weighted calisthenics, my man uploads this video. I was subconsciously planning to do this strategy because when I first started calisthenics I kept doing it until it became too easy. Then I recently decided to add weights. Been pulling additional 10kgs for 2 weeks now and one guy at the gym kept telling me to increase the weight every week and I started having doubts about my progression. But thanks for this video. I will stick to it until it becomes too easy.
Exactly same here buddy :)
Tx for the vid,,,,, do you ever had DOMS?? If so , how do you overcome injuries and your schedule in your drill ??
Makes sense I'll try tht thx
Dominik sky, would you make a review of the product for weighted vest and or weighted dips . Thanks !
I’ve been doing this method for 1 year. Went from 8lbs in my weight vest to 20lbs. Slow and steady wins the race folks. Dominik is spot on with this advice.
You surely can gain a bit faster. 12lbs (like 6kg or something?) increase in a whole year is very slow progress.
You can add 10/20lbs in 2 months if you use steploading correctly so what were you doing 😂
@@KastoeKrab Yes you could if you wanted to. You might not be accountign for the fact that as you increase the weight in your weight vest, your body weight might also go up (because your getting bigger and stronger). So if you weigh 170 lbs with an 8 pound vest, by the time you get to 20lb weight vest your bodyweight might be 180 lbs so your actually acdding 30 lbs when youre doing calestenics workouts.
@@tcolletto123 getting 12lbs (6kg?) Stronger never needs 10lbs (5kg?) Of muscle increase lmao. I dont think you should take in your own bodyweight in the calculation, since 1kg of lean muscle mass or idk 2lbs of lean muscle mass can move way more than only the lbs gained in weight.
@@tcolletto123 you are still only adding 20lbs of extra weight. Ofcourse you are now bigger and weight more but you are also way stronger. So doing pull ups with 10kg at a bodyweight of 80 kg still is only 10kg weighted calisthenics. 10kg pull up at 70kg bodyweight is also still 10kg weighted calisthenics. Only if you gain the 10kg bodyweight in pure fat than you can calcute it in the weighted calisthenics side i guess, but nobody ever gains 10kg of fat only when working out
Very informative video! I have a question. Is progressing on volume in weighted calisthenics training (pull ups, push ups, dips) done the same way as ,,conventional" hypertrophy training?
It's not boring bro its hard work but hella efficient I got from +8 to +18 in about 2 months I was stoked! Yes 5 sets of 5 on + 20 Is decent as
Dominik sky can you make a workout app.
I would really appreciate it! Thanks!
Dominik,i've seen some of the progression videos that you have posted,and on them you always said that an individual should master each progression before moving to the others.on the pulling progressions video you first listed vertical pulling exercises(pull ups,chin ups etc) before horizontal pulling motions.does that mean that horizontal pulls are more difficult and therefore better? Also i know that i should do both horizontal and vertical pulling but if you would choose one style,which one would it be horizontal pulls or vertical?
That’s is what exactly i need XD......thx a lot
This is what I like to do with weighted chin-ups:
I try to lift a weight that I know I can do 6 reps on the first set, then rest, then do a set with 5, 4, 3, 2, 1... If I can't do 6 reps with the current weight, that becomes my goal. When I get there and feel confident to try with more weight, I increase it and do just ONE rep with the new weight, then decrease to the older weight I was doing before then I do 5, 4, 3, you get the picture.
Every training session (2 during the week, just like you) I try to add another set with 1 more rep with the new weight and decrease the sets with the lighter weight until the heavier replaces the lighter ones, and when I finally get to 6 reps with the heavier weight, I increase the weight again and start it all over again.
I went from 6 chin ups with 20kg in November, 2019 to 6 reps with 35kg this month (February, 2020). It's a little bit fast and I injured my shoulder in October 2018 doing muscle ups (rotator cuff), but I recovered and also I have some years of doing calisthenics under my belt , played a little bit with weights while doing so, but now I'm serious about weighted calisthenics because I want to have strength for the one arm chin up.
Greatest realization from following you is doing sets of 4-6 and then resting 4-5 minutes between sets. I followed the 3 sets of 10-12 reps for decades with about 1-2 minutes of rest between sets. Your plan is much better for strength gains and it's more fun.
you do 4 sets of 6 and rest 4-5 minutes? Do you do bodyweight pullups or do you add weight now to make it more difficult?
@@slashkokane I do weighted bodyweight pull-ups and dips.
This seems like good advice I feel iv been going backwards trying to add weight too quick and compromising range of motion and form, iv been doing 6x3 one workout and 6x8-10 on the 2nd work out 2 work outs on weighted pulls and dips i based it on a DUP program of a power lifter/body builder do you think these are good rep range and amount of volume or too much or would you recommend a different approach? On pull days I also do 4x4 tuck front lever rows and 3x10 tuck front lever raises and on push days I also do 3x10 push ups and 4x12 chest flys, thanks in advance if you get the chance to read this.
Thank you
when u can lift a weight for 20 reps its time to progress with weight.
until then stay patient and lift the same weight.
20 reps is excessive
Whats your opinion on high volume calisthenics vs progressive overload in muscle growth
I've been practicing this method in case of weighted dips for few months. I started with 20kg easly, then I moved to 30kg and I am already on 4x4. I do it once a week, because at second day i do basic gym push workout (bp, ohp etc.), furthermore i feel better when I do strengh dips once a week. I think it goes harder during increasing reps, so i will add 5kg instead of 10kg next time, but I can recommand this method for you, if you have any doubt. In case of pull ups, I have just started using this method but I think the crucial thing is to be patient and trust the time.
Well, this method is brutal, now I am on 40kg on dips (3x3 today) and it moves like air
How do you factor fluctuating body weight into weighted pull-up progress?
As a fellow heavyweight calisthenics fanatic: Could you make a video on your approach on the iron cross? What is the safest way to progress, what are - from YOUR point of view - the prerequisites?
Also, even though I haven't been training all too consequently for the past couple of months I'm able to perform bar and ring muscle ups (only a few tho), handstands (no push ups anymore atm) and a solid back lever mainly thanks to your programs on dominiksky.net. They've worked wonders for me! So I'd really appreciate your take on the iron cross very much, since your work and knowledge has helped me a freaking lot!
how much of an increase on weight and what are your thoughts on reverse pyramid training?
So do you stay with the weight and the variables or do you change from5x5 to 4x6 and so on until it becomes easy with 5x5 ?
Here's my method, do 3x8 dips and chins, add 0.5 kg every workout/week. You won't plateau for a long time. If too easy add 1 kg every time you train.
Vasilen Velikov You might plateau. I did because I’m still a beginner but I did 5x5 pull ups 25 lbs and tried to increase to 27 lbs but I got like 3x4 instead. Idk how you don’t plateau. Can you share some tips?
@@lastcliff Take a rest week, it's the best way to get over a plateau :)
what accesory exercises did u do for u routine?
I´m doing an 5x5 routine whit dips and chin ups but i don´t know what can i do for accesories
@@trujilloroldancarlosarturo4281 you could train biceps and forearms or back and for dips train your tris
@@mohammedwael4724 i use curls for the biceps because chin ups or pull ups doesnt estimulate my biceps, only my back
Dominik sky, i,m beginner. What is the first for make well calistenics, core or arms? Thanks for your videos.
I started with a weight that i could barely do 5 and with shitty form and i did like 6 sets of 5 then a lil less and so on until i manage to do 10 with good form and then i put more weight to start again that way i could always keep the reps low and i believe my strength increase faster cause it was really heavy and my body had to adapt woth each rep
how do you get to create the separation for your lower back muscles in the thumbnail ? they look a little like the "6 pack abs" of lower back version like in the anime called Baki The Grappler on Netflix.
Thnx for the advice but I’m a ball to the wall type of buy I’m ordering a 100lb vest but I’ll do low reps
You can absolutely go up in weight each time. Just in smaller amounts.
Hey dominik what do you think about the david packer planche tutorial? And would you recommend doing it?
All his exercices are extremely focused for the Planch, those workouts are perfect, i do his workout, i see progress every weeks (i workout 3 times a week (monday, thursday, friday) i got the straddle very good form (but only 3 seconds for the moment) last week but it becomes easier each session
Great video sir 🙏 I just wanted to know how you know the weight you're lifting is now "easy"? I've had some days where a weight becomes easier and then the next week it's like super hard all of a sudden. Maybe it's a recovery issue 😅
I have this problem also ): But what I've heard and been trying is using RPE and bar speed(body speed for weighted cali) for the last set to judge if the weight is 'easy'. So if it's a 4x5, on the last/4th set of 5, if the very last rep still goes up pretty quick with good form and it feels like a rpe7, weight is increased for next session
should i go until failure in every set durning pull up ? if i want to increase the number of pull ups that i can do ? thanks
I wanna get 90 pound pull ups wide grip and regular grip for a few sets of 5 I'm stuck at like 70 and 80 for a few reps so basically stick with a weight I can do 5 reps with and try out out different set and rep ranges until it gets easier ?
Thanks man , currently I'm struggling with progressing at weighted pull ups , stuck with 10KG for 1 month
How often do you train with 10 kg
@@Ben_sul about 2 times a week every 3 days i workout the back , doing weighted pull ups and weighted chin ups , deadlift , barbell rows
@@gam3on700 ok 2x a week is the perfect amount but one session has to be light and the other heavy. For example:
Monday: (light)chinups 6-10 reps with a couple reps left in each set and the same with other exercises
Thursday: (heavy) chinups 3-5 reps 0-1 reps left hardcore balls to the walls.
Or you could do 2 weeks heavy and then 2 weeks light but always keep it 50/50
I used to train heavy 2x a week every week and it didn't work for me but when I did this progress became better
@@Ben_sul ok bro i will try it
Which meal you take before workout
*QUESTION:* how much should we increase the weight when it gets easy (pullups and dips)? 5kg? 10kg...?
I'm quite tall 1,97 m / 6.5(6) and I can do only 5 maybe 6 ring chinups. It's weird that I can reproduce similar reps(or close to) with weights.
How exactly do I increase my rep count ? More sets ? Add weights and low reps ?
I see the crosses in your gym. God bless you. Heaviest weight you can carry is that cross. Keep doing what your doing.
💪Boom✊
When I started training in gym last year, I cam really quick to about 5 sets of 5 reps with about 30 kg. Then I tried to change it. Today i didn’t even got 3 sets of 8 reps with 10 kg... I was pretty near to loose hope.
But here you are and you brought back my hope to go better and stronger.
Thank you bro.
You are doing Great !!!
What do u mean with big jump of weight?? 5/10kg for pull ups
I have a queation I train like following 5 Sets of weighted pull ups 2 sets of it I lift 30 kg for 3 to 5 (can only 3 now )then I go on for the 3 sets of 20 kg for min 5 or 6 reps . What do u think about it should I leave this method and start with ur suggestion . Kind Regards ❤
so we keep the weight the same, but what about reps? also the same?
What about deloads on this method
Thank you or your time Dominik ......☝️
How to make weighted calisthenics routine ?
Guys, i LOVE this Guy, he is my biggest inspiration but i believe this is not good advice, progressivly overload by adding not Weight but reps, whenever you get to say 8 reps, then consider adding Weight.
In my experience i did 5x5 20kg pull UPS and months went by and It wasn't grtting much easier so i began adding reps and i progressed much faster.
Jak si ko bik i najaci si poz iz bosne
@Dominik Sky so when do we add weight? Like I can do 6 sets of body weight pull ups and the reps are as follow: 10, 9, 9, 8, 8, 8,
You are ready for weighted pull ups. Choose a weight with which you can manage only 3-5 reps per set, as that's the sweet spot for strength training.
What do you think about cluster set for weighted calisthenics?i mean go for more weight but doing one cluster set..
Not a big fan but to be completely honest I never went fully into cluster reps for an extended period of time...
if you do this could i jump from 60 pounds to 80 pounds once 60 feels easy and I am doing 5x5
Hi from spain
Would you recommend high reps weighted pull ups like 8-12 reps or stick to low reps.
Thái Bắc Trần also wondering I’ve been doing weighted pullup for 8 reps
Start with higher number of reps like 8-12 then slowly increase intensity with the coming weeks and lower down the number of reps up to 5.. And further down the line up to 2-3 very intense reps... =)
Dominik Sky how many rep should perform before adding weight for example i can do 7 pull up with 20 kg should i do more reps (10/15) before adding weight
Latterly I'm basically in the same exact spot I can do very similar reps as you and have the same question
There really is no definitive answer... you just have to do it when you feel the time is right.
I undulate intensity 😃
Wheres the link
What if I do 10 sets os 8-10 reps ?
Am stuck at 40kg for 7 since June
like always!!!
thanks for your advice
Can someone give me advice how do i need to exercise for increase my strength and how do i need to eat ? Consuming right amount of protein like taking 2x protein per kg and dont over caring about calorie things maybe ? And how much calorie do i need to consume over than daily requirement. In general bodybuilders taking 300-500 extra calories over than daily requirement (as i know) maybe i need to take 100-200 extra ? (Just for strength)
I dont wanna build big muscle i just wanna increase my strength.
Footnote:I'm just doing bodyweight exercises.
Yeni alınan Eski şey
Dont overcomplicate things. Just eat enough until you feel comfortably full 2 times a day and you will have plenty of energy to kill your workouts. Stay away from sugar and bread and eat a lot of fruits and vegetables with your meals. You will make strength gains(and muscle gains) if your workouts are consistent and you are sleeping 7-8 hours daily. Listen to your body and take rest days if you need it. Wish you luck 👍
Hey,a question.if you can pull 40 kg for 2 reps for 5 sets. Just continuimg doing 5 sets of 2 reps until reps increse on 5 x5?can You tell?tnx
This method is basically step loading instead of linear loading(Pavel writes about this). You stay at the same weight for longer instead of adding weight as soon as possible.
It's usually not used with something as high intensity and difficult like 5x2.
I think typically, you'd do something like 5 reps at a manageable weight--e.g 30kg pull up--so you can barely do 3x5 with clean form. You stay at 30kg until it gets easy, easy enough that you can do 6-7 reps on the 3rd set if you wanted to.
Then you increase the weight. Or add more sets, like 5x5, then make a bigger weight jump
@@goodoldtom Ok,tnx