Is calisthenics any good for hypertrophy or not? I'm only getting back into training, before I trained calisthenics for a year. In retrospect it feels like I got nowhere at all, didn't feel like my diet was bad since I gained 4-5kg (not counting water weight) which was quite nice. Not a lot of it became muscle though. Should I just bite the bullet and get a gym membership if I want lean mass? Or was I training like a retard for that whole year?
i've been lifting for 14 years and have no fucking idea what hypertrophy is
its a really big trophy
same except only 7 years, i dont put much thought into it, just do routine and eat healthy
Bodybuilding training works wether you use free weights or bodyweight. There are certain movements that are very hard to overload with only bodyweight, specifically the legs and posterior chain in general, but otherwise you can definetly build muscle using calisthenics--as long as you don't do some meme circuit workout and actually programme it like you would a proper routine with harder variations of movements to progress.
>as long as you don't do some meme circuit workout
Tbh I ended up switching to doing full body 3 times a week about half way through my year long training because doing pic related felt way too easy. I'd walk away from "training" with a slightly elevated heartrate and that was it. At least with full body training, I'd be sweating and I'd give myself a tension headache.
As for the progressions, CC is touted as the holy grail but I found the progression rep ranges to be fucking retarded. Especially considering if you're doing beginner exercises, its demanding you do 100 reps of something like horizontal pullups before moving on. I improved my own progression in pullups just by doing eccentrics, then moving into full pullups and filling out the final work set with more eccentrics. Helped me a ton more than if I'd followed what CC asked me to do, which was to stumble through 2 more whole progressions after horizontal pulls before finally doing full pullups.
>your diet is good because you gained 10 pounds of fat with no muscle?
lel, good in retrospect because I struggle with putting on weight. I've since lost it all, so now I'm back to where I was in bodycomp before I'd even begun training.
>[just because it was a sweaty workout and youre tired and maybe youre sore tomorrow does not mean you were necessarily training hard]
What actually counts as training hard then?
>What actually counts as training hard then?
it's hard to put into words but once you start making some serious gains lifting and understanding how making gains works it's a lot easier to apply it to calisthenics
Convict conditioning is not the holy grail, it's shit dude. Even the reddit bodyweight routine is better than that. Doing 100 reps of something is straight retarded, that's just building endurance and not strength. If you want to build strength through calisthenics you should be moving to more difficult progressions similar to these.
beginner routine https://www.youtube.com/watch?v=rOmYCf4RJDY
advanced pushing https://www.youtube.com/watch?v=ImpQVoQfwLc
>Tbh I ended up switching to doing full body 3 times a week about half way through my year long training because doing pic related felt way too easy.
That's because you were doing yoga you dummy except for the handstand push ups. That program fucking sucks. Download rings of power and download some olympic rings from the internet and you'll actually gain muscle.
Legs can grow with plyometrics and isometrics. I've done it myself. But it's honestly not worth it. Plus extremely taxing to your knee structure. I'd get adjustable dumbbells or kettlebells and do unilateral shit plus isometrics.
This may be the worst program I've ever seen.
manages to be completely outclassed by the meme one punch man routine
>Is calisthenics any good for hypertrophy or not?
>didn't feel like my diet was bad since I gained 4-5kg (not counting water weight) which was quite nice. Not a lot of it became muscle though
bro what the fuck are you saying?
your diet is good because you gained 10 pounds of fat with no muscle?
>Should I just bite the bullet and get a gym membership if I want lean mass?
yeah imo, i like calisthenics but i think theyre a lot more useful once you have some gym experience under your belt so you know what training hard actually means. [just because it was a sweaty workout and youre tired and maybe youre sore tomorrow does not mean you were necessarily training hard]
>Or was I training like a retard for that whole year?
for sure but every noob trains like a retard, you have to train like a retard to figure out how to train properly
Yes calisthenics are good for hypertrophy but only if you add weight as you progress. Weighted dips, weighted pullups, etc
countless people with good physiques do unweighted calisthenics, you watch too much youtube fitness
>hurr durr past 15 reps you no longer build size just endurance teehee
Don't be silly anon. You can still make gains up to 30 reps or so but there comes a point where it won't do anything. It doesn't matter how much you curl air, you still won't grow until you get som actual stimulus.
>starts doing decline pushups
>starts doing archer pushups
>starts doing one arm pushups
Once you reach that point yeah you probably want to add weight but there's a long road to go.
Yeah that's my point. Once you can do like 20 reps of pushups, you need a harder progression.
are you retarded? have you ever done 100 push ups in a row even?
do planche push ups if you want a real challenge you wont be able to.
Don't care, you're training endurance not hypertrophy.
>moron thinks 100 pushups is cardio
Hypertrophy can be achieved with rep ranges much higher than 20. Do you know how big of a pump you get doing 50+ pushups?
>Inb4 pumps aren't a sign you'll grow big
bros go to prison weighting 125 and go out weighting 200+ and they do nothing but pushups and pullups ALL DAY.
Not only that, but fishermen (picrel) who never go to failure and just move their bodies all day working with moderate weights achieve impressive levels of hypertrophy. The roman gladiators were jacked as well and I don't think they were benching any 0k0yxsweights.
>bros go to prison weighting 125 and go out weighting 200+ and they do nothing but pushups and pullups ALL DAY.
They lift weights my dude. Pic fucking related. Even in the prisons that don't have gyms they'll improvise weights.
>fishermen (picrel) who never go to failure and just move their bodies all day working with moderate weights achieve impressive levels of hypertrophy
That dude is lean but that's all. That is not an impressive level of hypertrophy by any stretch.
>The roman gladiators were jacked as well and I don't think they were benching any 0k0yxsweights.
Well you think wrong dipshit
>Saint Jerome, writing in the 4th century AD says "young people should use the round stones for practicing. Those stones were lifted in accordance with their individual abilities, some to the knees, the other to the hip, and some individuals lifted it to the shoulder or head height. Overhead lifting strengthens their hands so that they may show their extraordinary strength”
>Sandstone blocks from Olympia, weighing 143kg, were said to have been lifted by Bubon and thrown with one hand
>Halteres (/hælˈtəriːz/; Greek: ἁλτῆρες, from "ἅλλομαι" - hallomai, "leap, spring"; cf. "ἅλμα" - halma, "leaping") were a type of dumbbells used in Ancient Greece. In Ancient Greek sports, halteres were used as lifting weights, and also as weights in their version of the long jump ... The Romans, who also had a strong concern on physical fitness as a civic virtue, adopted the use of halteres in their exercises as a means to strengthen their armies.
Most high security prisons don't have weights.
The issue with callisthenics is that skellies do not benefit from it as much, since they need to exert very low force. On the other hand, if you're
overweight you will be able to build muscle to move your fatass
So to get anything out of it you need to be somewhat heavy
Are weighted dips and chins/pull ups only enough for upper body?
Progressive overload my dude.
To be putting on mass and gaining strength you need to be increasing the mass you're lifting. You can do this somewhat with calisthenics by changing angles or leverage but its much harder to do steadily compared to a barbell where you can just slap an extra 5 kg on. There are often significant effort spikes moving from one exercise to the next one in the progression. Added to that, many positions alter not just the leverage you're working against but also recruit different muscles - a pull-up isn't just harder than a chin-up, it's a much more lat-dominated movement.
And no, you can't get away with just doing now reps. Training for mass and training for endurance is not the same (although there is some crossover obviously).
>Added to that, many positions alter not just the leverage you're working against but also recruit different muscles
doing decline pushups
This is a perfect example.
Decline push-ups are harder because they emphasise the anterior deltoid and the clavicular head of the pec while reducing involvement of the sternocostal head of the pec. You're not working against a greater load you're just using smaller muscles.
Technically you can, but certain aspects are a hell of a lot harder to train than others (ie, easy to develop upper back via pullups, good luck getting a strong lower back and glutes with bodyweight-only)
Also progression is more tedious since you have to do different variations rather than just adding weight
Really, only reason to do bodyweight-only is if you're a destitute poorfag who can't afford a gym membership. Otherwise, no reason not to do both types of training
rate my routine
Barbell preacher curls 5 sets: 7, 10, 6, 6, 9
Diamond pushups: 18, 22, 18, 18 , 22
Chinups 11, 15, 10, 10, 13
or Pullups (normal or neutral grip) 6, 9, 6, 6, 8
All gets progressed every time i do all reps for day - at least 1 more rep next day.
Also on average 30 minutes of yoga every day - abs workout included
I've been doing elevated shrimp squats and OAP's for a while and I don't know what to do to improve for those anymore. At least pullups have a way higher ceiling for strength needed doing it OA'd
Your body doesn't care about "tricks" it only cares about contracting against resistance. This is why it sucks. Either you forgo the stupid tricks and add weight, in which now you're just doing weight training, or you stay 130lbs forever like your pic. These guys are not huge, they're like ripped teens which if that's your goal, cool, but weights get you there faster and safer because you're not getting tendon pain from russian dips.
Slightly less hypertrophy than free weights, but gives the best aesthetic IMO. I've never seen a calsthenics bro who had the "muscle imbalance" look like big upper body and no legs, or big arms no chest, etc.
If you want to look like a greek statue, then calisthenics will get you there.
>Slightly less hypertrophy than free weights
Slightly less? Very few people manage to get muscular without lifting.
>I've never seen a calsthenics bro who had the "muscle imbalance" look like big upper body and no legs,
There is basically no good way to train legs without weights.
you can easily btfo me by either:
if you mean quads post an webm doing 20+ sissy squats all the way to the ground
if you mean hamstrings, same for a nordic curl (way easier todo imo)
Only good moves are pullups and dips. Everything else is gay.
yes, but you need rings and a good program. Just doing 500 pushups won't cut it.
Most people complaining about it lacking something most likely are not into calisthenics and only know the basic movements
And in pic my current program