How to Make Progress with Bodyweight Training

In this QUAH Sal, Adam, & Justin answer the question “How can you progress using bodyweight training and still make gains?"

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"How to Make Gains with Bodyweight Training"
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[miguelruiz]

I’ve lost 45 pounds with calisthenics only and I’m starting to see my abs. I’m definetly comfortable with how my body is developing.

[goprimate]

A few other easy things to overload with bodyweight training: One and a quarter reps, focusing on mind muscle conncetion + adding ressistanvc bands. Love this podcast, the best fitness education available, thanks for sharing!

[JR-Evelio]

As a calisthenics based trainee, the most annoying part about progressing with is that if you don't have a form of athleticism you won't be able to do it. Like pistol squats, or handstand push up, you may have to work on the mobility or balance which takes away time for strength of muscle training.

[monissiddiqui]

Gymnastic rings are definitely the way to go for taking upper bodyweight training to the next level. The issues are for leg and hip hinge movements. I guess (reverse) nordic curls and horse stance can work well but that still leaves a lot to be desired for hip hinge movements.

I've come to accept this limitation on lower body training by changing my focus to power and endurance by doing plyometrics, running and sprinting instead. You will probably still have muscular enough legs and you won't have an overly massive upper body that throws the balance off. Excessive hypertrophy training is just a symptom of body dysmorphia IMO so once you free yourself of that you won't constantly want to chase the hypertrophy gains and can instead make progress in other athletic attributes instead.

Just my $0.02

[thesqualor]

I’d love to hear you guys expand even further with your thoughts on high frequency high volume body weight training

[MM-ugec]

I've only ever done calisthenics as I was a child gymnast. Rings, chin up bar and a weighted vest (occasionally) are all I use. Everyone's different, I've tried lifting weights, I just find it very boring. Funnily I'm in much better shape and more muscular than many of my friends who lift.

[dul]

I use a backpack with plates in it... so simple

[maxboucher]

I use trx on a door and i do bodybuilsing style from home... im not huge or anything but descent shape

[gregoriogevartoskytorrezan]

I would suggest mixing the Ponto Zero (Zero Point) technique from Fernando Sardinha (checkout his channel) with Calisthenics.
It consists of counting from 3 to 5 seconds when your are at the end of the eccentric movement without releasing your weight, after the countdown you perform the movement again. You do this on a set until you notice you can’t hold the countdown, then you finish the set movements regularly. On a 15 mov set pull up that would mean going up, then when going down you don’t release, stay at the edge of the movement and count to 5, then go up again. Let’s say you’re in the 6th movement and you cant hold at least 3 seconds, then you hit 7, 8, 9… as you would normally do.
Do this and I doubt you will leave the gym in one piece 😂

[JJhudson]

The callisthenics exerciser’s best friend (tool wise) for both developing the ability to do moves and then to advance them is resistance bands.

They also (if thick enough and long enough) can help overcome the bodyweight leg training problem to a decent extent too.

[Kirk]

You can easily add weight to dips and pull-ups with a belt but most people don’t need to because if they do them with great form they will not need it. Try handstand push-ups with feet on wall so you can focus on strength and not balance. Most people will be lucky if they can get 3 good ones. I love including body weight exercises into my routine because it makes sure your strength is coming from muscle not fat. It sends a signal to your body to build muscle and loose fat in order for you to get good at them

[Andres-ppzw]

only thing stopping me from doing calisthenics is the constant joint pain from workouts 😩

[nirbhikchitrakarkhanal]

I think the problem a lot of people have is training lower body with body weight and progressing rather than upper body

[Madchris]

Great topic. A lot of calisthenics people are built well, but not necessarily big. They provide a different kind of look I think, or no?

[gerald]

I need that free giveaway win for maps abs !!

[RobertLaTuso]

When training Biceps/Triceps as a superset, which bodyweight exercises can I utilize in the same session? Should I do the bodyweight exercises before or after resistance training?

[zeebest]

People have to get beyond mere strength and size, which one day WILL fade considerably, and get into MOVEMENT - swimming, athletic/sports skills (not just unfettered competition!), walking, and yes even dancing!

Activities that challenge and move a large part of or the entire body in different directions, creative movements, random movements, and FUN movements!!

Even HEALTH as many bodybuilders are dying way too young.

Too many people working out today are little more than vain muscle heads!

[JMR]

Are there any bodyweight calisthenic programs MP Media?

[backintogear]

I kind of cycle on off weights and calisthenics... could use weight vest or Rings definitely changed a lot for me. Get a pair for sure. Check out Tao Physics YouTube channel . hes got a lot of free workout guides on here

[jk_golf]

Just add volume to bodyweight moves.. I’ve never heard anyone say “I do too many pull ups”