How to Become Ridiculously Strong With Only 3 Calisthenics Exercises: Calisthenics Workout Plan
Many of you have seen my article about Hit from the calisthenics kingz. He states in that interview that he doesn’t lift weights for exercise. Hit is incredibly strong and built like a tank. You now realize that you can still get a good workout even if you don’t have access to weights when traveling, don’t want to use weights, or want to try some challenging bodyweight exercises. This article provides step-by-step instructions in plain terms. There is also a workout schedule to build strength without iron.
Why do I not require weights to increase my size or strength?
The simple answer is that you require resistance rather than weights. There is nothing wrong with only using weights, but it is not the only option to enhance resistance and hence the difficulty of an exercise. You may have performed hundreds of pushups and crunches, but you still may not feel like you have the strength or physique you desire. When lifting weights, you usually perform 1–5 reps to develop strength and 6–12 reps if you also want to gain mass. But why would it be any different when you’re not using weights? Reducing the reps is acceptable if your primary goal is endurance rather than strength or hypertrophy. Numerous people perform hundreds of repetitions of bodyweight exercises, even if their objective is to become more robust, more extensive, or both. They don’t perform hundreds of bench press reps, but they enjoy performing countless push-ups and crunches.
What, then, if you can perform hundreds of pushups? When you reach five, do you stop? That also wouldn’t be very helpful. So you do as you would with weights: you increase the resistance.
It can be done, but you might need to use a little more creativity.
How to make bodyweight exercises more challenging
Here are a few methods you can use to accomplish this.
Partial range of motion – Suppose you wish to perform a one-legged squat but cannot lower yourself to the floor. One alternative is to go as far as you can, then as you gain stronger, increase the depth. Despite opposition from some, Paul Anderson, a renowned strongman and powerlifter had success with it. If you’re performing squats, I recommend using a box since it can support the knees. Use a lower box or perhaps a step on a staircase as you gain strength.
Weight distribution among the limbs-Say you find the distance between a two-arm push-up and a one-arm push-up to be too great. Now what? Use both arms if necessary, but do the following. Yet, only your thumb and first finger are resting on the ground while one of your palms is lying on the ground. In this approach, one arm can help support the weight while the other is forced to carry more load. After some time, you might stop using your finger and use your thumb. After you are using just one arm, remove the thumb.
Straightening or bending the joints—for example, see my website’s tutorial on making a dragon flag. The workout is considerably more straightforward when my knees are bent but more complex if I maintain my body perfectly straight.
Elevating the feet or hands: Do a standard push-up. The push-up is challenging if you promote your feet by placing them on a box, and easy if you lift your hands but keep your feet on the ground.
As you can see, adding resistance to any exercise may be done in various ways, like adding plates to a barbell. There is no restriction on how many increments you can have. Even though there are gaps between different forms of exercise, you can fill those gaps as slowly or rapidly as you need to. For instance, you can raise your feet by 30cm, 32cm, 31.4cm, etc. (obviously, it would be dumb to be so exact, but you understand the point I’m trying to make). Don’t stress over being precise. Just get a sense of how challenging it is.
Now that you know how to add resistance to bodyweight movements, here is the workout schedule. You can add more workouts or swap out one activity for another. It features three exercises you will use in various versions as you advance. Later, more on that. They are multi- or compound-joint exercises that teach your body how to function as a whole. It is balanced and doesn’t take much time because there are leg and upper body movements and a pressing and pulling motion. The drills are listed below.
Variation of the push-up: This exercise works the chest, triceps, shoulders, and core. You are pressing in this manner.
Pull-up variation-Trains mainly the lats but also other helping muscles in the shoulders, back, and arms. You are pulling here.
Squat variation to ensure that your legs are not neglected
focuses primarily on the buttocks and thighs.
Okay, so here are the various options you have. The workouts increase harder as they move down the list. I’ve also described what I believe to be a successful strategy for introducing resistance to that particular variety. See how far you can get on the list. There are many more permutations than are included in these lists, but you don’t need all of them. Start with pushups.
variations of pushups
Wall push-ups are an option for those who are too frail to perform even knee push-ups. The only difference is that you’re pushing yourself away from a wall rather than the floor this time. It is tough if you lessen the wall’s apparent angle of 90 degrees from the floor. Perhaps you might locate a slope of about 45 degrees, for instance.
Knee push-ups are a wonderful place to start for someone who can’t yet perform full push-ups because most people are strong enough to complete them.
There are various variations of this. The two primary ones are elbows, which remain close to the body and point backward and engage the triceps more, and arms out, where your elbows go outward during the movement. You can elevate your feet and place them on a box to make this workout harder. Yet, for some people, the difference between the knee and regular push-ups may be too significant. In that scenario, you can simplify the exercise by resting your feet on the ground and placing your hands on a box.
Push-ups with one arm: Although this exercise has several variations, the same principles apply. Elevating your feet will make it more challenging, while promoting your arms will make it easier. If you like, you can perform negatives only by lowering yourself until you can lift yourself.
Pseudo-planche/hip push-ups: These might precede one-arm push-ups on the list, but I’ve included them because you could use them as a building block for planche push-ups, which are pretty tricky. Similar to push-ups, hip push-ups involve placing your hands by your hips instead of your chest. If you have wrist issues, you can perform them using your fists or parallels. The difficulty of this exercise is not increased by elevating the feet. Give it a try, and you’ll see.
You can also practice static holds with planche progressions and push-ups in the tuck planche positions to build up to the planche push-up.
variations on pull-ups
Cons: Although many people cannot perform pull-ups, you might start by only performing the lowering portion of the workout. Climb on a chair and raise yourself so your chin is above the bar. Then, push the chair away from you and slowly and carefully drop yourself off the bar until you are hanging from it with your arms locked out. If the bar isn’t high enough, you may have to stoop. Moreover, you may want to use a spotter the first time you try this or until you can perform negatives without any issues.
Pull-ups: Once you can quickly complete negatives, such as two sets of five repetitions, you can try a full pull-up. If you need assistance first, you can ask a companion to assist you while you pull yourself up. However, you probably won’t need one if you’ve been practicing negatives and are proficient enough at them. A piece of advice: When you get to the bottom, completely lock out your arms and hang lifeless. In the long term, it will be easier to do this than to cheat a little and start pulling yourself up before you’ve hit bottom.
Assisted one arm pull-ups are a terrific technique to increase the challenge of the workout and prepare for one-farmers. These are much more complicated than regular pull-ups. To perform these, grasp the pull-up bar (horizontal bar) in one hand while holding something vertical in the other. The pull-up bar can be held in place by the vertical support bars that run along the sides, or you can throw a rope over it and grip it. As a result, the side holding onto the pull-up bar suddenly has much more work to accomplish. Holding the rope lower down is how to make this version more difficult. When you first start, grab the rope or vertical bar below where you grip the pull-up bar. As you get stronger, you’ll move lower until you reach about hip level. Afterward, you can relax your hold on the pull-up bar with that hand but keep it firmly in place.
One-arm pull-up drawbacks
Thus the next step is to switch to control, slow negatives using just one arm. Use both arms to raise yourself, then one arm to lower yourself. It would be a good idea to hold onto your bicep or shoulder with your free arm when you first start if you overestimate your strength and hurt yourself while falling. You can entirely let go if you are sure that you have control over the descent.
When you reach this point, you’ve mastered a very tough skill. Congratulations!
A variety of squats
Bodyweight squats: Most folks ought to find it simple to perform bodyweight squats. For assistance on the form, please read my post on squats. My website has it. Similarly, if you lack the strength, you can perform half range, as Paul Anderson did, and gradually increase the depth as your strength improves.
One-legged squats: The ideal method to learn this exercise is to start with a small range of motion and gradually increase the depth. But use a box or something; otherwise, the knees can be under much strain. You could elevate yourself using just one leg whenever you stand up from a chair. Use a lower box, chair, step, or whatever you choose to gradually raise the depth until you can reach the floor ultimately. When you first hit the ground, roll back, so your back touches it before pushing yourself forward and springing up, using the momentum to raise yourself off the ground. Be cautious with this one because it could screw up your form if you’re not careful (which could mess up your knees). Eventually, you won’t need any momentum. You can use weights after you can perform the exercise without difficulty, which somewhat negates the purpose of this article but whatever.
You might get some large water bottles if you don’t have consequences. Perhaps adding additional water to the bottles would make them heavier. Nevertheless, in addition to adding a jumping motion to the squat, you might lift yourself quickly during the move instead of slowly.
the factors in the training program
Thus, this is how the training program variables appear.
Days of rest for each activity: You can perform each exercise five days a week or once every five. You have two choices. Your option choice will impact how many sets you complete; I’ll discuss this later. For individuals who desire to increase strength and mass, choose Option B. Option A is a good choice if your primary concern is strength and you train for each exercise frequently.
Option A: Do each workout 3-5 times per week.
Option B: Do each workout 1-2 days each week, with at least three days of recovery in between. You don’t have to, but you could complete all three exercises in one day. If you wish to, you can divide it.
Reps: 3–5. I want you to use strong resistance and limit the agents to 3–5. The best range for gaining strength is this one. You can still get bigger despite utilizing low reps and heavy weight if you’re also after some bulk. Although you could raise the agents, I’d prefer you not to sacrifice strength. Thus an alternative is always to perform five reps rather than 3-5. In this situation, you might need to employ a softer exercise version.
Sets: If you chose option A, you could only perform two sets in one session. You can perform 3-5 sets if you choose option B.
Between sets, there should be 3-5 minutes of rest. A little exhaustion may be helpful if you want to gain mass and strength. You could shorten rest intervals to 1-2 minutes, but once again, I’d prefer that you maintain strength, so you could instead make sure that you ALWAYS rest for 3 minutes and no longer between sets. Those who are concerned with power, on the other hand, might take 3-5 minutes off between groups.
Don’t push yourself to the point of failure during training. You don’t want to exhaust your central nervous system and jeopardize your ability to build strength. Failure would be a real possibility if you choose option B for your training program. If you selected option A, I want you to err on caution since you’ll be training more regularly and must maintain your stamina. Make sure at least one more rep is possible. Don’t perform those reps if you finished three and thought you could do 1 or 2. With option B, though, you could continue and complete those 1 or 2 reps—but only if you were positive you could complete the reps. Stop once you’ve attempted an agent and failed to meet it.
Select an exercise variation on which you can perform at least four reps but no more than approximately 8. For instance, if you can perform ten regular push-ups, try lifting your feet and see how many you can complete. If you can only meet 3, try this time while lowering the elevation your feet receive. Say you can complete seven. During the remainder of the training cycle, that variant is an excellent one to use.
The cycle of training
This section might seem a little complicated, but it’s crucial. Learn the cycle thoroughly because if you don’t follow it, you’ll probably reach a plateau and cease becoming better.
Although there are a variety of cycles you might utilize, for the sake of simplicity, let’s go with a steady process that lasts 8–16 exercises. The same exercise variant is used throughout this cycle, which takes 8–16 activities to complete. Let’s say, for instance, that you can perform six one-arm pushup repetitions. One-arm pushups are the first exercise you perform during a training cycle, and after five practices, you feel like you could perform eight or more repetitions. You continue performing the same exercise with only 3–5 reps.
After eight workouts, the exercise feels so easy that you feel ready to move on to a more complex variety. You could lower the volume for a week (let’s suppose you train three days a week and perform two sets every workout). Reduce the number of days you work out throughout that week to only 1 or 2, and perform 1 set of every activity. of of of of of of of of, of, of the, of the, of the, of the, of the, in the., of the, of the., from the, of the, in the process of the same as the one that, of.,.. this one from for,s,
You will return to your regular training frequency (in this case, three days a week) after this week of lower volume, but you will still perform fewer sets of each exercise (1 set in this example). You are now prepared for the last stage of your cycle. With your feet up, you were performing three one-arm push-up repetitions. Try to complete five repetitions of this variant. If you are successful, wait until your next workout, pick an even more complex version (perhaps by elevating your feet), and see if you can complete five repetitions. If you are successful, try a more complex version in the next workout until you find one where you cannot achieve three reps. After that, you might return to the last variant with which you completed five reps and try to meet more. Towards the conclusion of the cycle, take some time off. You start a new process with a little harder variation than you did for your last cycle. In our example, one-arm push-ups were used to begin the previous cycle. We might start the following process with one-arm pushups with the legs slightly lifted. I think you get the point.
adding exercises and concluding thoughts
This is only a suggestion. Don’t stress about adhering to it precisely. You can modify it, add exercises, test various training and cycles, etc. Just be careful not to waste too much time and ensure you know what you’re doing. Squats and pull-ups, in my opinion, are essential. Although handstand push-ups might be used instead of the horizontal push-up, I’ve kept it straightforward here.
You can’t go wrong if you follow this advice and work out consistently while taking breaks as needed, eating well, getting enough sleep, etc.
Expect bumps along the road as you advance from pull-ups to one-arm pull-ups and from wall push-ups to planche push-ups. You might experience injuries, slow development, and occasional doubts about your ability to master the most difficult versions. You’ll need many months, if not a few years, to master the most challenging push-up and pull-up varieties. Never give up. This is what distinguishes the select few who succeed from everyone else. Just have fun, set big goals, and train consistently and relentlessly to reach them. If it were simple, everyone would be strong, and your accomplishments wouldn’t be as impressive. Get in touch with me and let me know how you’re doing with the plan. Send me videos of yourself performing amazing feats like one-arm pull-ups, and send me before and after photos if your appearance has changed.
Private instructor in Nottingham.
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