Calisthenics / Bodyweight only routine

[Le killeur]

Hey guys, just wondering if any of you have ever done a calisthenics routine i.e pushups, pullups, dips etc?

I have won't have access to a gym for 2 months now and i most certainly need to keep up with the fitness until i go to university. I have always been interested in calisthenics due to the promise of one day being able to perform advanced moves such as muscle ups, flagpole, planche etc.

I Know it's possible to stimulate hypertrophy from calisthenics alone and for general health, fitness and functional strength, personally i would say it outweights weightlifting.

Anyway i would suggest doing some research into it and i will update you guys maybe a month down the line!

 

[AAAgent]

I used to do this in highschool.

I would do situps, pullups, and pushups in my house. Once i got to doing 30-40 pushups routinely, i then moved to doing elevated pushups with me feet on a chair. Eventually i started doing pullups/pushups with books in my back pack. I was definitely in better shape back then. As in faster and stronger for my size, but without lifting weights i couldn't get much bigger.

 

[Le killeur]

I can see why man, i agree that the only problem with calisthenics is progression and overload, however this can be done with weighted exercises as you pointed out. However one must progress past pushups and pullups and test the body further to develop more muscle. I agree that weightlifting is quicker to get a good body but calisthenics offers a naturally developed body and far more functional and physical fitness. Like i read somewhere, muscle are dumb, they have no idea if your lifting weights of doing a muscleup, they simply respond to the pressure placed on them and respond accordingly. Anyway i'd urge you to read into it, some of the feats possible are amazing. In terms of muscle growth its simply a case of diet and eating at a calorific surplus in cohersion with a good routine.

 

[Bible_Belt]

If you can't have traditional weights, you can still do a lot with a sand bag. They are cheap and easy to make. Look on youtube for "sandbag workout."

 

[marmel75]

If you can't have traditional weights, you can still do a lot with a sand bag. They are cheap and easy to make. Look on youtube for "sandbag workout."

That is so funny bro, I saw the title of this and was just coming in here to say the same thing. I have a 60 lb sandbag I do some GPP circuits with every now and again and it is a lot tougher than what people think. You never really have a good grip on the sandbag and every time you pick it up and put it down your grip is slightly different and the weight is distributed differently so you always are working different muscles lighter and harder from rep to rep...

I ordered a big army duffel bag on ebay for about 15 or 20 dollars, filled it with 60 lbs of sand(took out of my daughters sandbox because it was done for the year and then we refilled with new sand the next year), then took a zip tie and zipped it up at the top of the bag.

Total cost is about 25 bucks or less, depending on how good a deal you can get on the duffel bag, and you ill get a lot better workout than just bodyweight alone...

 

[Buddha_Mind]

Sandbag -- genius.

Re: calisthenics -- you're not going to do any damage by these exercises, a lot of them encourage good flexibility and stretching; but you're going to plateau at a certain point if you don't move into heavier-than-body-weight resistance...put that sandbag on your back and do the pushups, or put it on your lap and do weighted thrusts...stuff like that -- I used to be big into yoga, natural body weight stuff--definitely not a pro (some of those guys are genetically gifted absolutely), but heavy weights I've seen the most results from. You need that solid heavy resistance to really stimulate the muscle fibers -- they are not 'dumb', there are two types of muscle fibers, and each respond and act slightly differently. The heavier resistance you provide and the more randomization of routine (to encourage muscle confusion), the greater response you'll get. Nutrition will be your bottleneck. Consistency is absolutely key.

 

[Bible_Belt]

I have a 60 lb sandbag I do some GPP circuits with every now and again and it is a lot tougher than what people think. You never really have a good grip on the sandbag and every time you pick it up and put it down your grip is slightly different and the weight is distributed differently so you always are working different muscles lighter and harder from rep to rep...

I ordered a big army duffel bag on ebay for about 15 or 20 dollars, filled it with 60 lbs of sand(took out of my daughters sandbox because it was done for the year and then we refilled with new sand the next year), then took a zip tie and zipped it up at the top of the bag.

Total cost is about 25 bucks or less, depending on how good a deal you can get on the duffel bag, and you ill get a lot better workout than just bodyweight alone...

Absolutely. In jiu-jitsu classes, part of the warm-up we often did was partner exercise where you basically carry another guy around. I've done mma conditioning that was the typical sprints, except carrying a guy about my weight on my back. It's the same dead weight principle as the sandbag. You constantly have to correct as the weight flops around, which is why it's such a good workout.

If you have any trouble with that sandbag leaking, you can get a box of zip-lock bags and make a lot of little sandbags wrapped in duct tape to fill the duffel bag. It's supposed to be stronger that way.

 

[Le killeur]

Ye cheers for the sandbag tip guys, think im going to master the basics before i move onto a weighted aid.

Anyways ive composed a routine and im just wondering what your thoughts are on it.

WORKOUT A - PULL (PULLS UPS ETC)
WORKOUT B - LEGS
WORKOUT C - PUSH (PUSH UPS, PIKEPRESS ETC)

Monday - A Teusday - B Wednesday - C Thursday - A Friday - B Saturday - C

So essentially i am working each muscle group twice a week and am working out a total of 6 days a week. Hopefully i should be ok with 6 days a week as calisthenics is easier on the joints etc due to them being more natural movements and such.

Just wondering what your guys thoughts are on the workout routine and any additional advice/tips?

Cheers

 

[G Money]

Awesome, I wanted to make the same thread... I'm currently reading a book all about this called Convict Conditioning (I can upload it for you guys if you want) and it's all about bodyweight training, the proper way, and how much SUPERIOR it is to weightlifting. How about this... before you think about benching or squatting next time, TRY to bust out One-handed pushups, One-handed pullups, Pistols (one-legged squats), Leg Raises, Bridges, and handstand pushups.... you probably won't I've decided not to continue with my typical gym routine (haven't been working out in a while cause of an injury) and now started following the book, slowly getting back to working out, and am now training toward these goals. Definitely an eye opener, and definitely the proper way to strengthen all tendons and joints safely as well!

*Uploaded! http://www.mediafire.com/?m60zp12brlwad5l Enjoy Guys

 

[Buddha_Mind]

Awesome, I wanted to make the same thread... I'm currently reading a book all about this called Convict Conditioning (I can upload it for you guys if you want) and it's all about bodyweight training, the proper way, and how much SUPERIOR it is to weightlifting. How about this... before you think about benching or squatting next time, TRY to bust out One-handed pushups, One-handed pullups, Pistols (one-legged squats), Leg Raises, Bridges, and handstand pushups.... you probably won't I've decided not to continue with my typical gym routine (haven't been working out in a while cause of an injury) and now started following the book, slowly getting back to working out, and am now training toward these goals. Definitely an eye opener, and definitely the proper way to strengthen all tendons and joints safely as well!

*Uploaded! http://www.mediafire.com/?m60zp12brlwad5l Enjoy Guys

Dude, thanks for uploading this I'll be downloading this and give it a read.

I seek the hypertrophy induced via heavy lifting to increase muscle size (for myself who used to be a fat dude this is good bc it fills in the skin).

Re: 1-handed pullups, pushups, -- I think there should be some body-type and personal genetics taken into account here. I am tall and have long arms, this makes it hard to do certain things that my smaller more compact friend can do (like 1 handed yoga poses and ****). I think for some of us, the 1 handed pullups, pushups, etc may NEVER be possible for certain body types due to just basic physics in length of arms versus torso versus legs, etc etc etc.

do you think ANYONE can do these things or do you think there is some body-type bias?

I honestly think I could train for that sh!t forever and wouldn't be able to do it because of my body length, etc...is this crazy?

 

[G Money]

Dude, thanks for uploading this I'll be downloading this and give it a read.

I seek the hypertrophy induced via heavy lifting to increase muscle size (for myself who used to be a fat dude this is good bc it fills in the skin).

Re: 1-handed pullups, pushups, -- I think there should be some body-type and personal genetics taken into account here. I am tall and have long arms, this makes it hard to do certain things that my smaller more compact friend can do (like 1 handed yoga poses and ****). I think for some of us, the 1 handed pullups, pushups, etc may NEVER be possible for certain body types due to just basic physics in length of arms versus torso versus legs, etc etc etc.

do you think ANYONE can do these things or do you think there is some body-type bias?

I honestly think I could train for that sh!t forever and wouldn't be able to do it because of my body length, etc...is this crazy?

Would make sense maybe that it would take you a bit longer to accomplish that but I don't see why not? I've seen someone tall do one handed pushups before... and I've seen a very tall guy at the gym squat A LOT of plates, same thing no? I really think it's all about developing the strength. I'm not that tall and I have a HARD time, I can't do it just yet... back when I did bodyweight only back in school before weights I pulled off 1 bad one, I'm kinda short though. All of a sudden I stopped training for that and started caring about weights thanks to all the books I was reading blah... back to bodyweight we go!

*UPLOADED ANOTHER GOOD ONE: by Pavel Tsatsouline - The Naked Warrior: http://www.mediafire.com/?e6llbkw5ybc5huz

 

[Buddha_Mind]

Would make sense maybe that it would take you a bit longer to accomplish that but I don't see why not? I've seen someone tall do one handed pushups before... and I've seen a very tall guy at the gym squat A LOT of plates, same thing no? I really think it's all about developing the strength. I'm not that tall and I have a HARD time, I can't do it just yet... back when I did bodyweight only back in school before weights I pulled off 1 bad one, I'm kinda short though. All of a sudden I stopped training for that and started caring about weights thanks to all the books I was reading blah... back to bodyweight we go!

*UPLOADED ANOTHER GOOD ONE: by Pavel Tsatsouline - The Naked Warrior: http://www.mediafire.com/?e6llbkw5ybc5huz

Going to scope these docs you've uploaded--this is generous man, gold--thank you! I'll give you some feedback when I've taken some time to digest.

 

[Le killeur]

Hey G Money, I shall be reading the convict conditioning when i get home, cheers! Just wondering how your progress has been with the program and how intense it has been?

 

[d!ckmojo]

You just need to see the physiques of the guy gymnasts at the olympic games to gain appreciation of how good calisthenic training is.

 

[d!ckmojo]

Dude, thanks for uploading this I'll be downloading this and give it a read.

I seek the hypertrophy induced via heavy lifting to increase muscle size (for myself who used to be a fat dude this is good bc it fills in the skin).

Re: 1-handed pullups, pushups, -- I think there should be some body-type and personal genetics taken into account here. I am tall and have long arms, this makes it hard to do certain things that my smaller more compact friend can do (like 1 handed yoga poses and ****). I think for some of us, the 1 handed pullups, pushups, etc may NEVER be possible for certain body types due to just basic physics in length of arms versus torso versus legs, etc etc etc.

do you think ANYONE can do these things or do you think there is some body-type bias?

I honestly think I could train for that sh!t forever and wouldn't be able to do it because of my body length, etc...is this crazy?

I find this too, at 6 foot 5, even pushups are hard for me, due to the physics of leverage and everything I guess. But if you keep working working working hard at it, you'll get good eventually. I never used to be able to do pullups, but I can now, I am working on handstand pushup progressions now, it will be a while before I can do full HSPU's, but that day is coming.

As for muscle-ups, well... haha. I can do ring pullups and ring dips (sort of), but... I think its gonna be ages before I ever do my first muscle up haha

 

[Xclusivedaroc]

Calisthenics

Hey anyone know where there is a convict conditioning 2 upload?