10 Best Tips to Build Muscles with Calisthenics (PROVEN PRACTICES)
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First Tip: Do Only Basic and Compound Exercises!
You don’t need more than several compound and basic exercises. The essential ones are pushups, pull-ups, dips, squats, leg raises, sprints, running, and plyometrics. Add to each big family a few variations and that’s it. For instance, variations like commando pull-ups, body rows, wide grip pull-ups, close chinups, pull-ups with a towel, and so on.
Some examples of plyometrics would be frog jumps, high jumps, box jumps, burpees, explosive pull-ups, and pushups, etc.
Then you have handstand pushups, a few tougher variations, and even easier ones like just standing upside down in your hands. Dips, incline pushups, narrow, and decline positioning. For something more challenging, you can do one-arm pushups.
In what regards squats, you can do crouch walks, walking lunges, sumo squats, regular squats, pistols, Bulgarian splits, plus the plyometric I talked about earlier. Then even if running and sprints belong to athletics, they are still bodyweight exercises, so I add them to this field instead. You have variations like flat run, trail run with elevation gain, hill sprints, and so on.
The last family is leg raises. They are easier, and you have several different variations, hanging off a pull-up bar, doing leg raises on a dip station, or the ground. So this is the diversity of exercises you should rotate every week or two from now on.
Second Tip: Train more Frequently!
Your training should be pretty much repetitive. It’s a cycle, and that is why it’s called a training routine or regimen. The purpose is to fatigue the muscles, burn them, and make them hurt on the following days. As soon as you recover from soreness, hit the same muscle groups or exercises once again. If that means doing a second workout that week, great!
The most crucial aspect is to stress the muscles constantly. That’s why you need pressure and repetitive training. Your workout can be the same as the last time or slightly changed, with other variations but based on the same essential exercises.
If your volume drops on the second workout, then it’s normal. It happens to me, too, we are not machines and do not perform highly every time. Embrace this variable and focus on what you can control, not on what you can’t
Third Tip: You Need Volume, and You Need Tension Too!
You can only gather volume with the easiest and basic exercises. It’s the number of reps you accrue in total that fatigue and burn the muscles entirely. But at the same time, you also need to generate high force and tension in the muscles. That can come as you progressively build reps and from doing more challenging exercises too.
To mention a few: handstand pushups, more difficult pull-up variations, pistol squats, etc. But basically, any exercises that challenge you for 3-4 reps will generate enormous tension and a fast contraction that you need to get stronger and bigger. For me is the one-arm pull-up, one arm pushup, a sprint, etc. For you, doing diamonds can be as challenging, especially if you are a beginner.
So find those strenuous exercises and work with them too. Do volume training and pick the hard exercises in the same workout, or divide them into two workouts. What matters is being consistent with them and training more frequently. Nonetheless, I don’t care what exercises you choose, they all work, but you have to accrue as much volume as possible almost every time.
I have this video right here, where I explain exactly how much volume you need every workout and week. So please go and find out.
The rest tips, you have to discover by watching my video. They are:
4. You Need Fast Reps and Full Control Too
5. Focus! You Need Mind-Muscle Connection
6. Shorten the Pause!
7. Do Cardio Every Week to Build Lean Mass and Keep a Low Body Fat
8. You Mainly Need Split Workouts
9. Do More High-Intensity Interval Training
10. Eat More Food and the Right One
Calisthenics Program for Intermediates: High-Volume Calisthenics Program
Beginners Calisthenics Program:
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