Yesn't. Depends on the exercise and the specificity of it in isolating certain muscle groups. Dips, Bodyweight Skullcrushers, Pullups, Inverted Rows, Sissy Squats and Leg Raises are AMAZING for hypertrophy. Muscle ups, handstand push-ups, levers and other show off stuff is usually not that helpful tho
>Sissy Squats
I have seen the webm of the guy doing weighted Sissy Squats and snapping his knees, I am too scared to do them now. What can I do to avoid a direct train to snap city?
How even? Guy must've been a one in a billion dude. That aside, a sissy squat has 0 hip drive, meaning it's equivalent to a Machine Leg Extension with the biggest difference being that you're training the quads in a more lengthened position (more hypertrophic). It being an isolation movement also means you should load it in moderate rep ranges, don't go below 8 reps and you should be fine. 12-20 reps have been the sweet spot for me.
Yes I know they aren't proper sissy squats haha it's some sort of supported quad isolation exercise, but the biomechanics are the same of the sissy squat. I do them like your pic related don't worry.
2 years ago
Anonymous
Technically yes, but still kinda worrying :0
2 years ago
Anonymous
Yeah that's why I asked
man... thats something else... looks like some moron took a reverse nordic curl and sissy squat and added some 'tism to it
Going 90 degrees like that puts a lot of pressure on the knee tendons and with all that leverage a 10 lbs plate is a big load. As the other anon said, low loads and big rep ranges.
Get a heavy kettlebell
You can do goblet squats,kb swings and use it as added weight for calf raises. That in addition to your bodyweight exercises like pistol squats and nordic hamstring curls
It's not optimal, but it's good enough
Find some heavy ass shit, pick it up, carry it as far as you can. Repeat sets for time or distance.
I was just out in the woods away from weights and this is what I was doing. This, plus chinups and dips and pistol squats can build an enviable physique. If you don't have weights and it's summer where you are, I unironically recommend you find some stumps, logs and boulders and toss them around until your shoulders burn.
>Weighted chins and dips are all you need for the muscles in shoulder and elbow joint
when i did this my shoulders were the weakest muscle in my upper body. then i started doing heavy OHP and now they're one of the strongers. chin ups only hit lats and biceps, chest stabilizes a bit. dips only hit chest and triceps, shoulder only stabilizes when you're holding the hollow stance at the top. if you wanna build shoulders with calisthenics you have to do overhead pressing motions or hand walking on parallel bars or on the ground
yes just holding tires the shoulders a lot but i tried to hand walk on parallel bars and got the most intense shoulder doms even tho my shoulders are very strong at this point. did 4-5 sets of back and forth walks
my inspiration was the gorilla. it has massive shoulders yet not that big chest. mechanically it's like its front limbs are used as human legs. our glutes serve almost the same purpose as the shoulders of a gorilla and they are huge just by walking on them. even tho they might be genetically a bigger muscle than the shoulder i think you can probably build massive shoulders just from walking on hands
>if you wanna build shoulders with calisthenics you have to do overhead pressing motions
Very true. This is why every weighted calisthetics routine should incorporate ohp or other shoulder accessories.
This. If you're already strapping 45lbs on yourself doing "calisthenics" you might as well do some dumbbell shit too. You're not going to get shot for mixing them together.
If you think about it it's really fricking stupid how people choose one of the 2 and start swearing by it and denouncing the other for no reason. Why wouldn't you combine the two and take the good parts of both? I started with calisthenics as a beginner at home for the first 6 months. Then I started going to the gym and combine both.
I'm at 55kg weighted pull up, with 90kg bodyweight. I'm getting worried about my pull up bar. If that shit crashes, with all that weight, it will not only frick my floor but probably me as well
Does anyone have a good primer on dips? I'm big and heavy (not fat 17% bf and 255pounds) and I am tall with naturally skinnier arms. Chinups have been difficult for me, but last week I did three sets of five with a 55 pound dumbells and am getting into a progression. Its good. But dips I never bothered with because bench works my pecs great. My best bench is 385 and I tend to be pec dominant, not arm or dominant in the movement. So I never tried dips because they caused me a lot of elbow pain and, frankly, I am just too heavy to do them well.
Can anyone recommend a comprehensive source on dips? Starting them, progression, how deep, elbow angles, body angles - chest facing to wall v chest to floor) etc
my 1rm was 80kg. but i can rep with 50kgs. although since i switched to gym i switched to bench for a bit now. i can't give you any tips on form but i'm sure there's a bunch of videos you can find on youtube, i've never had problems with dipping even tho sometimes my sternum can pop and crack
top number is mean(average activation throughout each rep)
bottom number is peak(max activation achieved in a rep)
275 lb bench press numbers are really suspicious compared to 225. basically across the board less chest activation. i know i've heard of these monitors not giving great meaningful data
Why do people act like you can either do one or the other?
Incorporate pull ups, dips and hanging leg raises into your weightlifting program
Push ups are a good exercise but for chest you're better off sticking to weights, dips are good THOUGH
>Push ups are a good exercise but for chest you're better off sticking to weights
I think people that believe this have not tried doing weighted push ups and training them seriously as if they where a bench a press. The different variation of push ups like angles and grips in combination with weights makes this exercises just as good as a bench, and some times better, for some people at least. The push ups is highly underrated
any of you homies have experience with exclusively doing one arm pushups for triceps?
I just get almost the same tricep pump with diamond pushups and regular pushups as long as I don't go moronicly wide and I can't really isolate my triceps on bodyweight tricep extensions leaning on a chair.. but I feel my triceps a ton on one arm pushups, dunno if placebo
>strap 90lb+ worth of weight around your hips >do pull ups >call it calisthenics >make tiktok without the belt doing 100 reps >children think you actually got big from doing only bodyweight for junk volume
weighted chin/pull -ups and dips work great with regular weight lifting
Yesn't. Depends on the exercise and the specificity of it in isolating certain muscle groups. Dips, Bodyweight Skullcrushers, Pullups, Inverted Rows, Sissy Squats and Leg Raises are AMAZING for hypertrophy. Muscle ups, handstand push-ups, levers and other show off stuff is usually not that helpful tho
Weighted decline pushups are better than dips for chest development
Dips should be done for triceps development mostly. Good chest exercises rarely are calisthenics related.
>Good chest exercises rarely are calisthenics related.
Things keep getting better
>Good chest exercises rarely are calisthenics related
you don't know wtf you are talking about.
this guy only dips and chin ups
>Sissy Squats
I have seen the webm of the guy doing weighted Sissy Squats and snapping his knees, I am too scared to do them now. What can I do to avoid a direct train to snap city?
How even? Guy must've been a one in a billion dude. That aside, a sissy squat has 0 hip drive, meaning it's equivalent to a Machine Leg Extension with the biggest difference being that you're training the quads in a more lengthened position (more hypertrophic). It being an isolation movement also means you should load it in moderate rep ranges, don't go below 8 reps and you should be fine. 12-20 reps have been the sweet spot for me.
Found the webm, as you said he overloaded the exercise too much. Thank you for your advice, I will follow it.
JESUS, THAT'S NOT WHAT I MEANT WITH SISSY SQUATS, WHAT THE FRICK EVEN IS THAT, I MEANT PICREL
Yes I know they aren't proper sissy squats haha it's some sort of supported quad isolation exercise, but the biomechanics are the same of the sissy squat. I do them like your pic related don't worry.
Technically yes, but still kinda worrying :0
Yeah that's why I asked
Going 90 degrees like that puts a lot of pressure on the knee tendons and with all that leverage a 10 lbs plate is a big load. As the other anon said, low loads and big rep ranges.
man... thats something else... looks like some moron took a reverse nordic curl and sissy squat and added some 'tism to it
Handstand push-ups might not be that good for hypertrophy but are amazing for weight progression when you're stalling in your OHP
Weighted chins and dips are all you need for the muscles in shoulder and elbow joint. That is about 33% of your muscle mass in your body.
To work everything around your knees, hips and spine it is important to add at least the deadlift.
I dont have access to a gym but I have easy access to a park and backyard
Start lifting stones and other types of stuff then. I would rather go to a gym once a week to deadlift.
Get a heavy kettlebell
You can do goblet squats,kb swings and use it as added weight for calf raises. That in addition to your bodyweight exercises like pistol squats and nordic hamstring curls
It's not optimal, but it's good enough
Find some heavy ass shit, pick it up, carry it as far as you can. Repeat sets for time or distance.
I was just out in the woods away from weights and this is what I was doing. This, plus chinups and dips and pistol squats can build an enviable physique. If you don't have weights and it's summer where you are, I unironically recommend you find some stumps, logs and boulders and toss them around until your shoulders burn.
>Weighted chins and dips are all you need for the muscles in shoulder and elbow joint
when i did this my shoulders were the weakest muscle in my upper body. then i started doing heavy OHP and now they're one of the strongers. chin ups only hit lats and biceps, chest stabilizes a bit. dips only hit chest and triceps, shoulder only stabilizes when you're holding the hollow stance at the top. if you wanna build shoulders with calisthenics you have to do overhead pressing motions or hand walking on parallel bars or on the ground
If you have rings, you can do a support hold with the rings turned out at the top. Hold it for a minute and you'll have a crazy shoulder pump.
yes just holding tires the shoulders a lot but i tried to hand walk on parallel bars and got the most intense shoulder doms even tho my shoulders are very strong at this point. did 4-5 sets of back and forth walks
my inspiration was the gorilla. it has massive shoulders yet not that big chest. mechanically it's like its front limbs are used as human legs. our glutes serve almost the same purpose as the shoulders of a gorilla and they are huge just by walking on them. even tho they might be genetically a bigger muscle than the shoulder i think you can probably build massive shoulders just from walking on hands
>if you wanna build shoulders with calisthenics you have to do overhead pressing motions
Very true. This is why every weighted calisthetics routine should incorporate ohp or other shoulder accessories.
What is the 1234 equivalent for pullups?
+40 kg
nice that's not too hard unless you weigh 90kg+
What about weighted dip?
>is weightlifting equal to weightlifting for musclebuilding
This. If you're already strapping 45lbs on yourself doing "calisthenics" you might as well do some dumbbell shit too. You're not going to get shot for mixing them together.
If you think about it it's really fricking stupid how people choose one of the 2 and start swearing by it and denouncing the other for no reason. Why wouldn't you combine the two and take the good parts of both? I started with calisthenics as a beginner at home for the first 6 months. Then I started going to the gym and combine both.
I will never be a boring centrist
bump
I'm at 55kg weighted pull up, with 90kg bodyweight. I'm getting worried about my pull up bar. If that shit crashes, with all that weight, it will not only frick my floor but probably me as well
Does anyone have a good primer on dips? I'm big and heavy (not fat 17% bf and 255pounds) and I am tall with naturally skinnier arms. Chinups have been difficult for me, but last week I did three sets of five with a 55 pound dumbells and am getting into a progression. Its good. But dips I never bothered with because bench works my pecs great. My best bench is 385 and I tend to be pec dominant, not arm or dominant in the movement. So I never tried dips because they caused me a lot of elbow pain and, frankly, I am just too heavy to do them well.
Can anyone recommend a comprehensive source on dips? Starting them, progression, how deep, elbow angles, body angles - chest facing to wall v chest to floor) etc
i can dip with +80kg. you're not too heavy
Good to know. Any advices? My elbows really feel vulnerable when I do them.
Did you start with 80kgs or build up to it?
my 1rm was 80kg. but i can rep with 50kgs. although since i switched to gym i switched to bench for a bit now. i can't give you any tips on form but i'm sure there's a bunch of videos you can find on youtube, i've never had problems with dipping even tho sometimes my sternum can pop and crack
Dips are primarily for your shoulders, triceps and rhomboids. A little chest activation is just a nice bonus.
Dips are literally 90% lower chest you moronic Black personfrick
see
or actually lift and feel and see the results
>Dips are primarily for your shoulders, triceps and rhomboids. A little chest activation is just a nice bonus.
are the top and bottom numbers the activation range or what? that guillotine press high...
kinda
top number is mean(average activation throughout each rep)
bottom number is peak(max activation achieved in a rep)
275 lb bench press numbers are really suspicious compared to 225. basically across the board less chest activation. i know i've heard of these monitors not giving great meaningful data
Do band supported dips, let your body gets used to the movement on lighter loads, then increase load over time as you get stronger.
Why do people act like you can either do one or the other?
Incorporate pull ups, dips and hanging leg raises into your weightlifting program
Push ups are a good exercise but for chest you're better off sticking to weights, dips are good THOUGH
>Push ups are a good exercise but for chest you're better off sticking to weights
I think people that believe this have not tried doing weighted push ups and training them seriously as if they where a bench a press. The different variation of push ups like angles and grips in combination with weights makes this exercises just as good as a bench, and some times better, for some people at least. The push ups is highly underrated
weighed push ups are great, but harder to set up by yourself
i don't think they're necessarily better than dips, but just slightly different
i liked weighted pushups but was using a backpack for weights and it broke after a few times going with 3 plates
Do both, best of both worlds
Weighted calisthenics (dips, pull ups, push ups, chin ups, leg raises) is all you need to get the perfect male body (ascended ottermode).
work in a vertical push like handstand pushups and some good cardio for functional legs and yes
any of you homies have experience with exclusively doing one arm pushups for triceps?
I just get almost the same tricep pump with diamond pushups and regular pushups as long as I don't go moronicly wide and I can't really isolate my triceps on bodyweight tricep extensions leaning on a chair.. but I feel my triceps a ton on one arm pushups, dunno if placebo
>strap 90lb+ worth of weight around your hips
>do pull ups
>call it calisthenics
>make tiktok without the belt doing 100 reps
>children think you actually got big from doing only bodyweight for junk volume