How to Get Big From Calisthenics

These are the real secrets to gaining mass with calisthenics...

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Licensed under Creative Commons Attribution 4.0 International

DISCLAIMER: I give general fitness advice, I am NOT a medical professional. All claims are based off my knowledge and education. Always consult a physician before starting any exercise program.

[AlexLeonidas]

I'm convinced that this advice will work for anyone, ranging from total newbs to super elites. You can get big with the right parameters.
Volume - 0:22
Leverages - 2:48
Frequency - 5:19
Surplus - 7:05
Weights - 8:57
Bonus - 11:22

[gymvaq]

When Alex was in school he would tell the principal to step into his office

[Fortress]

A word of caution: watch out for overuse and tendon health... Build up volume slowly and recover your muscles.

[ismail]

This is the most legit video on how to get big by calisthenics iv ever seen

[lucafini]

VOLUME:(200-1000 reps x session)
Horizontal Push:Dips, Push Ups
Vertical Push:Pike Push Ups
Vertical Pull:Pull Ups/Chin Ups
Horizontal Pull: inverted Rows
Arm isolation:Low Bar Curls and Bench Dips
Core:Reverse Hypers and Leg Raises
Legs:Squats and Lunges
Rear Delt:Ring Face Pulls
Calves:Calf Raises

INTENSITY(50-200 reps x session)
Horizontal Push:Planche Lean Push Ups/Tuck Planche Dips
Vertical Push:Wall Handstand Push Ups
Vertical Pull:Chest To Bar Pull Ups/Archer Pull Ups
Horizontal Pull:One Arm Inverted Rows
Arms isolation:One Arm Low Bar Culrs and Skull Crushers
Core:One Leg Hypers and Dragon Flags
Legs:Pistols and High Jump Lunge
Rear Delt:One Arm Ring Face Pulls
Calves:One Leg Calf Raises

Do this, and your lats, chest, forearms and shoulders are gonna get massive. Traps, calves, arms, legs and glutes are gonna get big too, not as much as the first parts i told you, but they're.

I suggest and upper/lower split with core isolated on lower days. And also, focus with the volume on push ups/dips/chin ups/pull ups, keep the vertical push and horizontal pull lower in volume to not waste recovery. You're gonna eat on a 5% surplus and then see.in 3 month you easily gain 10/15 lbs even if you're intermediate

My instagram if you're interested into my training:
luca_fini_aka_silverwings

[jayb]

That background music makes me feel like i am talking to a npc in skyrim lol

[TrollThings]

An italian butcher gives tips on how to use bodyweight effectively

[Nerdybdirty]

this background music is like something you'd hear in the witcher or fable.

[plexim]

Come on give us NE Calisthenics already! Including weighted. YOKENASTICS!!!

[lookupjackkruseonyoutube]

Not gonna lie, I love Jeff Cavalier and jis bodyweight advice right? But this was way more helpful than any of his videos. Good shit Alex.

[StructuralIntegrity.]

try setting a 30 minute timer and doing as many pull ups or pushups as possible in this time frame. The amount of reps per set does not matter, just focus on completing as many reps in the 30 minute window

[gilbertfranklin]

This video couldn't have come at a more perfect time. I'm currently training for boot camp and incorporating more calisthenics into my routine. I've been running your Novice Program for three months and have seen significant improvement in strength, but that'll have to be put on the back burner for now. Love your content and the way you present it. Thanks for your contribution to the iron community.

[BF]

He basically just explained why convicts (your cousin Bobby/Quinzel/Ricardo) come out jacked as hell, for those wondering. Too many people think bodyweight exercises won't get you size but it definitely can

[ethanlawson]

well you can do hundreds of pushups, but can you do hundreds of one arm pushups or planche pushups?
You can always make excersises harder with calisthenics.

[MatiasStrengthCoach]

That is some important stuff you mentioned there. People often think calisthenics is just doing 30 rep sets with pushups and bodyweight squats, when it is not. I invite everyone who says calisthenics is easy to try handstand pushups, one arm chin ups, planche pushups, press to handstads and all of this movements. Keep it up Alex!

[alexalex-xkmr]

This is solid advice. Calisthenics + progressive overload + caloric surplus = gaining muscle mass

[yergatlegend]

One of your best videos in my opinion. I have not seen anything this detailed regarding calisthenics training. I think this is something I will do eventually. But NE for now

[dawg]

Hi Alex. Ever since i started doing rackpulls ive noticed my testicles growing. Im now wearing jeans 3 sizes too big just to fit my massive nuts. what should i do? These things are the size of oranges

[getrightorgetleft]

You Actually gave us the hidden secrets to Muscle Gaining through Bodyweight Training alone!
R E S P E C T ! ! ! 💪🏼

[Samerabs]

Bro you're the best person for taking advice in Calisthenics