This Calisthenics Mistake Will HALT Your Progress
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- čas přidán 8. 02. 2023
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If you make this mistake with your calisthenics training, your progress will stop dead in its tracks. And I know that sounds overdramatic, and some people might disagree with me, but just hear me out in this video. I've been training calisthenics for years now and I can say without a doubt that every time I tried "bulking" in the bodybuilding sense of the word - eating in a caloric surplus consistently for an extended period of time - it only KILLED my progress. And why? Well, that's what I explain in this video. Just keep in mind that anyone who tells you that bulking helped them with calisthenics is probably an ectomorph and were under-eating all along, so raising their calories helped them recover better and make gains. That doesn't mean they're "bulking" and eating in a caloric surplus all the time. Rather, they were underestimating their energy output and finally started eating more around maintenance calories (satiety). The truth is that our bodies produce hormones like leptin and grhelin for a reason. We aren't supposed to track our calories and aim for certain macro targets. If we just eat whole food until we feel satisfied, not too much more (or less), then we will recover and make steady gains.
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Great advice, and kudos for being honest and back tracking on your former self. I was skinny fat, I was told do this, do that, go on a 'lean bulk' etc. But this was counter intuitive for me, all I really wanted to do was be a stronger, more flexible, mobile version of me. So I realised pretty quick that diet played the biggest role in this, I cut breakfast, fast till midday, protein heavy with all the macro nutrients, good sleep etc. Down from 78kg to 73kg, all this whilst maintaininG a sustainable, manageable bodyweight exercise regime. Still got some stubborn belly fat, but and at 53 y/o I know this is a marathon, and not a sprint. It will go...in TIME...
That’s the right attitude. Give it time , and be consistent.
Awesome advice. Thank you for sharing. 💚🌱🇨🇦
I've built a lot (at least starting out skinny, it looks like a huge difference) of muscle with calisthenics over a year or so without trying to - usually training purely for strength.
Exactly! Way to go 😊👍
Your content is some of the best on body weight exercises! Thanks for doing what you are doing!
I wanna mention the opposite. Too lean is also a mistake. People go one extreme and try to put all this muscle on, I worry that people would go the other extreme in losing a bunch of weight in hopes that they would retain the power to move it.
I have been climbing for 30+ years and the thought (until recently) was to move your body up a wall, less weight is better than more. Although that's kinda true, less weight leads to injury, inability to have the muscle needed. People would have less energy to do workouts needed because they were eating much less.
A lean bulk, body recomp or simplistically people should be shooting for an athletic frame.
Yes, I agree, permacut is as big of a problem as permabulk. I think what we all call “lean bulking” is simply achieved by eating intuitively. When you exercise regularly your hunger naturally increases, so you’ll consume more calories. The extra energy, amino acids, lipids, vitamins and minerals we need for a lean bulk are all covered by the caloric increase from natural hunger. Just my experience, though. Everyone’s different.
Thanks for keeping it real!
I learned a lot from your videos. Thank you!
Helps gratefully. I'm 52 and my mindset for being big a full of muscle not gunna happen I'm not into roids I'd like to eat healthy slim down get rid of the bad belly fat feel more comfortable and energetic. Eating low carbs high protein no bad sugar or manufacturing foods. I'm doing weights and finishing with 35 minutes cardio 4 days a week and in last three months iv gone from 104 kilos to 94 kilos so far allso been doing cold showers which I believe have helped a lot .
Very very good advice. Thanks!
Really amazing and sensible video , thanks sir.
You are so genuine!!!❤
I would like to start calisthenics but I have some questions, the first question is or maybe I should say this question was sum up all the other questions. What are the limits of calisthenics and what I can and cannot achieve with calisthenics? Can I build strength that will help me lifting things other than my body? Can I build insane cardio and stamina so that I have a healthy heart and don't get winded when playing sports with friends or playing with my kids? Can I build flexibility and mobility so I can move freely and not feel stiff? Can I help my body become less injury-prone or even heal current injuries? If I can do all these things how do I do it? Also if someone has a full-time job and full-time family which you may have been in that situation how do they make time for workouts like how do I get in my cardio my strength training my flexibility and mobility all in a limited time? I know that's a lot of questions and a lot to unpack maybe got videos that cover all these topics.
Who didn’t come from TikTok raise their hands.✋
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Long-time sub here 🤘
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@@MikeScott55 same broo
Holy jesus these copypasted spam comments are so annoying
Man this video is absolutely useful
Glad it was helpful!
Good on you, brother
Ryan, awesome video! Well said. I have drawn the same conclusion. Precovid I was 140lb, started eating clean & doing Calisthenics. I am @ 120lb & stronger than @ 140lb.
Awesome! Keep it up! Lean and strong is where it's at when you're working with bodyweight.
Ever since I started my calisthenics journey I’ve been bulking like crazy. I did see progress in nearly all areas but one thing I didn’t see any progress after half a year was pull ups. Now it makes sense why, after 6 months I can only do 1 pull up yet I can do 20 ring dips, reason is my obsession with bulking. Finally I found the answer to why I could not pull up!
I hear this all the time. Maybe I still don't understand it, someone please explain. Where is the difference for my muscles between having 20lbs extra body fat and a 20lbs weight west?
There is no difference to the body, except you can take off the weight vest instantly, while the body fat has to come off much slower (and with more effort).
This is very true I had gained 10lbs and my strength wasnt there (I was trying to bulk up) so I couldnt do as many reps and now 10 lbs lighter my form has improved so much compared to before.I say start slow and you will see results.
Awsome!
Thanks for the advice! I appreciate your view on calisthenics being a practice that you develop slowly over time. I've only recently started but it feels like the correct approach if we're in this for the long-term.
💯 the bulk/cut approach is not sustainable long-term. Strong and lean is the way to go, it's good for health and longevity.
Seem to have gone backwards with my calisthenics especially pull ups suppose its due to the winter and not practicing enough 🤷♂️😩
yeah same here:D I workout outside and sometimes when there is blizzard outside it's hard. I don't know if it's because the bar is so cold or I just cant get properly warm with icy wind or I just have so much clothes on that give me the extra weight. Also fuck winter, because I can't practice my freestanding handstands
@@wadees8442 let's get back at it💪💪💪
It’s good to have an indoor option too. That’s why I promote BaseBlocks and Duonamic. As much as I prefer working out in the sun, sometimes you need that indoor option to fall back on. And a pull up bar is really all you need.
Any advice on how to make your protein macro while not wildly overshooting your calories? I eat plant based, so I find that I'm still consuming a lot of volume, calories, or both to try and hit my target amount of protein. I'm not that tall (5' 6" and 130 lbs) so my calories per day isn't super high, but I find getting 100+ g of protein daily quite difficult.
The simple answer is to not shoot for a target grams of protein based on your body weight, but instead aim for a target percentage. Generally, if you’re getting at least 15% of total calories from protein, you’ll be totally fine. Some people will say to shoot higher, like 20-30%, but that does more harm than good in the long run because higher protein foods have a higher acid load. So, train hard and keep the protein intake moderate (15% ish) and you’ll lean out and be strong.
A agree with this as a fellow calisthenics athlete a only eat for fuel so my muscles can get bigger and stronger and make this skills possible to do. I don't bulk or cut a only eat like a regular human being.
True. Gaining weight makes my workout so much harder. Then I can't make progress. I'm always struggling with the same number of reps.
Spot on. Calisthenics is about gaining STRENGTH over size. The stronger you are pound for pound, the better.
This is so true. Even adding 5 pounds in body weight, if it’s mostly gat, will affect the number of reps for me.
Do you eat added salt?
in terms of calisthenics, are you supposed to eat before and after workouts??
I personally like to eat only after. I perform better when I train fasted. But that will vary from person to person based on body type, so you’ll want to experiment and see what works best for you. People who are naturally very thin and have trouble building strength and mass (ectomorph) may find it better to fuel up a little about one hour before training.
The link to Duonamic in the video description leads to a questionable page.
in a video from hybrid Calisthenics from 8 mounths ago with the FitnessFAQs he said to always be in a surplux if you are a calisthenics athlete, not bulking, but surplux
That would basically be satiety. People use the term “maintenance calories” and target some arbitrary number. Truth is, you can never know exactly how many calories you burn in a day. No app can tell you that. But your hunger regulating hormones can. And if you eat until you’re well satiated but not “stuffed,” you’ll probably hit that slight caloric surplus Hampton and Daniel we’re talking about.
@@MinusTheGym
I`m jealous of folks that can put on fat so easily, some of use have to force feed ourselves just to not lose weight lol
JohnGuest45 that’s hilarious because I’m jealous of guys like you you who have fast metabolisms 😆
Mike Israetel offers an alternative view on the FitnessFAQs podcast czcams.com/video/UO2TGmsdUbc/video.html. Sure your performance will 'suffer' while you're at a higher bodyfat, meaning you'll have fewer reps or less ability with isometric holds, but you'll also be pushing more weight around. Once you lose that fat you'll be bigger and stronger, with better performance than where you began--in theory.
Of course, the problem many of us normies face is that you're playing with fire: if you bulk too much, too quickly, or if you can't adhere to calorie deficits down the line, then yeah you're just gonna be fat lol.
Almost six one, half dozen the other, though I'd imagine people who are able to adhere to bulking and cutting well would likely progress more. But for the majority of normal people, I think you're right :-)
Yeah, Mike's approach makes sense logically, but for me, I've always felt too weighed down and sluggish when I'm bulking. I'd typically do 300-500 calories over maintenance and maybe that was too much since I'm an endomorphic somatotype. I actually much prefer to work out completely fasted (like 16+ hours fasted) because that light feeling is so great for calisthenics. Bulking just goes against that light feeling too much. But like you said, to each their own.
What if i already musculer but not have enough strenght?
Is just training will be good?
Or i have to loose some wight?
I have been training in the gym for 6 y
And just start Cali 2 weeks ago!
Cali will feel much harder than traditional weights because it's so functional. You have to maintain your center of gravity in every movements. I can't say for sure if you should lose weight or not without knowing your stats and doing an assessment, but I will say that 2 important factors come into play: (1) the importance of being lean when working with bodyweight exercise, and (2) the SAID principle, which means you get better at what you train for. So, even if you're already quite lean, the SAID principle means calisthenics will be difficult at first until you train some of the movements consistently. You get what you train for. That's why something as simple as an L-Sit can be extremely difficult for someone with tons of gym experience.
I honestly 100% agree with this, however i would also want to point out the fact, that regarding bodyweight f itness, you might gain more strength and get better performance even if you gain weight. Your body reacts to weight changes different ways. You might be stronger and feel way better if you gain weight, sometimes you lose performance when you gain weight, then you also can lose performance when you cut a bit, because your body will be without energy and stuff. You just gotta experiment nonstop with your bodyweight. What works for me is slowly increasing my weight, and my progress is just better and better.
Yes, i 100% agree with this. I'm currently bulking, first bulk and i feel better then before and even tho i have gained 4kg, im still progressing on all my exercises.
I rather bulk, focus on gaining strength faster then on being at maintenance or deficit, then cut after a year or two.
After the cut, my relative strength to bodyweight will be higher. Even if i today can do 12 pullups and i put on 15kg of weight and still only can do 12 pullups its progress.
Even after cut, if done right the loss in strength should be minimal.
Also i find being in a deficit easier then being in a surplus, from eating 2000ish calories a day to 3000ish calories. Diet is the same, just added more carbs for breakfast and lunch/dinner and started cooking with some oil again.
My struggle is actually eating the amount of food in my meals and my cravings for snacks has skyrocketed. Since i feel full in a deficit, but progress was so slow compared to now.
I always seem to gain the same 5-10 pounds of belly fat when I bulk 😅
I've recently gotten on board with intuitive eating, since counting calories/macros seems to have a negative effect on me mentally.
The intuitive style to gain strength and muscle seems doable, but how would you alter your approach if you wanted to lean out?
Thanks!
Think of your caloric intake as a spectrum. One extreme on that spectrum is starvation, the other is gluttony. Satiety is the zone in the very middle where you feel satisfied, no longer hungry, but not overly full either. So it’s not a specific calorie target, but instead a range that’s acceptable. When I want to cut, I simply eat on the lighter side of satiated. I’m satisfied, but could’ve eaten a little more. When I’m trying to gain, I eat on the fuller side of satiety. If I feel too full, then I overdid it, so it’s matter of eating slowly and paying attention to how I feel. Hope that makes sense.
@Minus The Gym Thanks. This makes sense. I just found you on CZcams looking up info on baseblock base bar. I am new to calisthenics and I have been trying to find info on what macros I should be focusing on to ensure I can gain muscle and lose some body fat. Seems the main thing I have read is to eat whole foods, and eat 0.7 to 1 g of protein per lb of body weight. Is that something I should follow? Or should I not worry and only eat until satisfied? I just don't want to lose too much mass by not getting enough protein. I tend not to eat a lot and I have a slow metabolism. I'm not overweight either.
@@MinusTheGym That makes a lot of sense, thanks! 💪
Do you tend to stick to an eating routine? E.g. 3 main meals per day
@Daniel Ajo you can target certain macro ratios if you want, but I personally don't think it's sustainable. It kinda takes the enjoyment out of eating. If you want to just count protein, 0.7 g protein per lb is the highest you'd need. That's roughly the same as 1.6 g per kg, which is the highest protein intake I've seen providing any benefit in studies. But if you want my honest advice? Put all that energy (physical and mental) into your training instead of tracking food. Use intermittent fasting to keep your eating confined to an 8-hour window (or smaller). Eat whole foods and enjoy your food. That's the healthier approach, in my experience. And most importantly, it's sustainable long-term :)
@Connor I do intermittent fasting almost every day. I usually don't start to feel hungry until about 11am or later. Sometimes as late as 2pm. I usually eat two large meals (lunch and dinner) and a healthy snack (fruits, vegetables) between those meals, and I'm typically done eating around 7pm, so I eat within about an 8-hour window.
With that all that said, I should also mention that I'm flexible with this. For example, if I get hungry earlier, like 9 or 10am, then I'll eat. It just means my dinner the night before was kinda light. And if my family wants to go out for breakfast, I won't do IF that day. So it's something I'm consistent with but am also flexible with when my social life or intuition requires it.
Great advice! Thank you for all your work. Have you stopped eating vegan?
I’m still plant based 😊 The stock footage has animal products, and I know most people aren’t vegan, so I just went with it.
@@MinusTheGym I got. And to be honest, happy to hear 😌 All the best to you.
My main goal starting Calisthenics is shedding fat and getting shredding i absolutely couldn’t care less about building muscles since I do this 5 days a week every set to failure so I build muscle through out the month I even count every single calorie to be at deficit im currently 16% bf goal is 10% by 3-4 months and stay shredded year round ill never bulk once I get ripped
Made the same mistake, got huge but weak at push ups. Never bulking up again
But what about bar brothers?They recommend bulking
Probably everyone will recommend bulking. The world is obsessed with bodybuilding. Trust me, if you train hard and listen to your body with nutrition, you’ll make slow and steady gains. Sometimes you’ll naturally be hungrier and eat more. That will be your “bulk” phase. But it won’t be unnaturally calculated by some app or based on a recommendation from someone. It’ll be your body telling you what it needs.
How did you begin on your intuitive approach to eating?
Do you use creatine?
I’ve used creatine before and it did make a difference, but it’s been quite a while. It’s probably been a good 3 years or so since I last used it.
Its make sence. Now think about how much i trained and ate in the past 3 years. OMG, so that why i could progress with the basics but the skill is still the same
Yeah, skills will suffer the most when you’re overdoing it with the food. If you’ve been tracking macros and targeting certain calorie intakes, try ditching the tracking altogether. Trust your intuition.
So basically you HAVE to eat clean with calisthenics
It’s the better route, ime. The bulk/cut approach just stalled my progress.
I want to be bigger, don’t mind too much if I can do less pull ups!
Add weight then. Use the best tool for the job. At least in my experience, weighted calisthenics or good old lifting weights is best if your goal is to gain mass and “bulk”.
Ofc kali is enhanced. He came out with it. Dont say every1 else is like that projector
I don't get this advice?
Of course you have to bulk, ie. Be in a caloric surplus if you want to gain muscle.
Of course it can adversely affect your relative strength, but it's the fastest way to gain muscle.
It's important to do it cleanly so you don't gain too much fat in the process.
Your relative strength will improve as you go through the cutting phase afterwards.
If you don't eat in surplus, sure you'll have nooby gains but it's not going to allow for much more progression once you're already lean.
I didn’t say to never eat in a surplus 😊 I said don’t bulk. Just eat until satiated. Listen to your body and eat intuitively. Your body will naturally tell you when to eat on the higher end of satiety (slight surplus). But to plan it out on paper and target some arbitrary high calorie intake for X number of weeks does more harm than good, at least in my experience.
@@MinusTheGym Perhaps you have a different definition of Bulking.
Most people seem to equate it with caloric surplus.
Additionally, saying to eat intuitively will only work for some individuals. People obviously differ in this regard and some might consistently undereat, while others overeat.
Planning your caloric intake doesn't meat putting down some arbitrary number and sticking to it dogmatically.
You are supposed to observe how you feel and how your body is adapting to the caloric range you set. Then you adjust accordingly if necessary.
I usually like your videos but this one didn't really click with me.
Thanks for the video. For real, bulking is really stupid concept, it is unnatural to human body. Never in the human history had we had an opportunity to eat above maintenance every single day. It may cause more problems than benefits. Nevertheless, bulking makes you bigger but less attractive and agile, while calesthenics do completely the opposite. So obv the latter is W
Ditch the scale guys
It amazes me that people still think a calorie is a calorie.
Just be 400 Cal / maintenance and you'll gain weight just eat 400 calories under maintenance and you'll lose weight
Nonsense!!!!!
If you want to eat more calories, and not store any fat, you simply must not raise your blood sugar. Therefore eating carbs free, it will be impossible to become fat.
Your body will simply turn up your basal metabolism, and burn off any extra calories you didn't need that day.
Versus whenever your blood sugar is high, even if you're not in your calories for the day, you're storing fat.
Insulin saved your life from deadly blood sugar by storing it is fat to take it out of the bloodstream. So if you've got a big enough sugar hit, I don't care how many calories you've eating today, you're storing fat right now so that you don't die.
I lost 93 lbs and I never counted as single Calorie. I think that is the easiest way to make somebody go off their diet
Just don't eat carbohydrates, and then you may eat as much food as your heart desires
I was eating until I was Thanksgiving full three meals a day and watching a half a pound of fat a day drop off my body for the duration of the diet.
It's been over seven years since I did the keto diet, and I've never gained back a thing.
Repairing your insulin resistance does the trick, and since it took years of eating poorly, to give you insulin resistance in the first place, and now you know how to eat better, you might not ever have to do keto again.
My energy levels go down the drain with Keto
May i ask your age? you look so young
Thanks, I’m 39
would have guessed 29-30. Looking good bro, the workout pays off @@MinusTheGym
Mental discipline to get patient and consistent seems to be the name of the game, however way each one of us gets to achieve it. Thank you so much for this caliber of content, de verdad!
ps: The other calisthenics mistake you're making is not wearing black/grey socks for your videos though.
😂 I actually just got some grey barefoot socks, so I’ll be sporting those for a while in my videos
But the extra weight your muscles will grow even with less reps. Of course if you won't be able to do some exercises.
im just hungry xc
Then eat! lol gotta listen to your body
Hmm, we are not bodybuilders. Don't bulk just for bulking's sake.
Clown
patience and consistancy and rest, train with your brain, lister to your body, do every exercise with quality not with quantity
what I like to rest, active, is freestyle football, on my beach, outside, sun, sea, relaxing, a bit of training it is, cause I want to learn more and become better in that, but between my fitness days its fun, but also walking in nature is relaxing, good for your mind.
Eat various and not to much, thats it, learn eating, in a way enough is enougd, you are tend to eat when your sitting and doing whatever you are, but controle that, cause then you gonna, drink too much, eat the not healthy things, if you controle that, you are on the right path.
Enjoy, the most important thing in everything, you have to enjoy what you are doing, if not, try something new !
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And watch this kind of video's its helping a lot, share your experiences, not make any mistake that another already made !