What's a good calisthenics workout routine?

What's a good calisthenics workout routine? I'm asking for calisthenics cause I don't any workout equipment and dont have a nearby gym.

  1. 1 month ago
    Anonymous

    Silence, shitskin

  2. 1 month ago
    Anonymous

    >calisthenics
    NGMI

    • 1 month ago
      Anonymous

      I just want to become healthier

      • 1 month ago
        Anonymous

        Then let your white friend take you to the gym

        • 1 month ago
          Anonymous

          I don't have any friends

      • 1 month ago
        Anonymous

        For health, cardio will improve your cardiovascular health more than calisthenics. Jump roping burns 1000 cals an hour.

        • 1 month ago
          Anonymous

          So is stuff like push ups just a meme or psy-op

          • 1 month ago
            Anonymous

            Push-ups will make you better at push-ups, which holds true for most calisthenics. If you add a weight vest or do some harder variations it can help build your chest and triceps to an extent, but the main thing is you’ll just get better at doing push-ups. Also don’t do sit-ups, they’ll fuck up your back.

            If you want muscle mass, go for lifting 70-80% of your max for around 11 reps and 3-4 sets. If you want strength go for 5-8 reps at higher % of your max and for endurance go for lower % if your max but lots of reps.

            • 1 month ago
              Anonymous

              dont dont be disingenuous. if this guy is coming from nothing of course it will build muscle too. yeah its not going to make you huge but you can build a respectable body doing bodyweight work. obviously weight vests and such will help but you dont necessarily need free weights ever.

              • 1 month ago
                Anonymous

                >dont dont be disingenuous
                what's disingenuous about that post? If someone can't afford rudimentary equipment they probably can't afford the diet they'd need to consistently eat to support any kind of muscle growth which is going to be your largest reoccurring cost regardless of what you actually do. As far as resistance and optimum load he's right about that too pushups are only really good if you want to do more pushups. They never translate well most strength increases because they're open kinetic chain, and partially supported so even if you weight them you're getting at most 70% of that weight added to your pushups. Dips on the other hand much more weight and you get 100% of the weight you add to yourself as added resistance. Dips + incline bench db press (to balance the chest) would be much more productive given the same amount of sets per week. Even if you're doing something like a planch specific training route and being patient with it because of connective tissue, doing skill training days, you're going to consistently run into barriers that you are able to cross safer and quicker with the right volume and specificity of weight training. Doing calisthenics should never occlude the possibility of lifting weights just because they're largely independent disciplines. It's about a dumb and prescriptive as saying cardio kills gains, never do cardio when the reality is most people should do cardio. Most calisthenics people should lift some weights.

              • 1 month ago
                Anonymous

                hey, fair enough. i retract my statement. i still think that its fair to say he will probably look better then he looks now if he follows a calisthenics routine for a year. he would likely need to incorporate some sort of equipment or added resistance though. if op got creative though, he could avoid a gym setting for probably quite a while

            • 1 month ago
              Anonymous

              Shit take. When I first started lifting I basically did nothing but push ups and my chest got vastly wider within a few months

            • 1 month ago
              Anonymous

              >go for lifting 70-80%
              Countless studies have that the actual range is 30%-80% so no idea where you got this from.

              https://i.imgur.com/1ZuCA7K.jpg

              What's a good calisthenics workout routine? I'm asking for calisthenics cause I don't any workout equipment and dont have a nearby gym.

              Pushups/pullup variations, sprinting and running stairs is literally all you need. The most satisfying workout to do since it's all outdoors, explore your neighborhood, local parks and buildings to find cool places to run stairs or do pullups. Winter/raining workouts build resolve. Take shirt off and absorb vitamin D after workouts.
              >good for cardio
              >good for muscles and joints
              >no monkey pox gym to worry about
              >solitude training lets you truly feel free to do what you want
              >high test combo of sun and exercise
              >no cost
              >interact with the community
              Don't listen to the autistic spreadsheet posters on here, sure it's not "an optimum training protocol" and you will never look like a roided up fitness model or deadlift 500kg but that shit doesn't actually make your life better. You will get stronger and feel stronger, you will get all the mental health benefits of exercise, you will gain some muscle and if your diet isn't trash you will develop a healthy strong physique.

            • 1 month ago
              Anonymous

              Strength is 1-5 reps and bodybuilding is 8-12 reps u gay u are getting all the rep ranges wrong

    • 1 month ago
      Anonymous

      stop asking for advice on this shitty ass board full of delusional idiots you'll only get dogmatic retardation

      look at these idiots

      Then let your white friend take you to the gym

      For health, cardio will improve your cardiovascular health more than calisthenics. Jump roping burns 1000 cals an hour.

      Push-ups will make you better at push-ups, which holds true for most calisthenics. If you add a weight vest or do some harder variations it can help build your chest and triceps to an extent, but the main thing is you’ll just get better at doing push-ups. Also don’t do sit-ups, they’ll fuck up your back.

      If you want muscle mass, go for lifting 70-80% of your max for around 11 reps and 3-4 sets. If you want strength go for 5-8 reps at higher % of your max and for endurance go for lower % if your max but lots of reps.

      >dont dont be disingenuous
      what's disingenuous about that post? If someone can't afford rudimentary equipment they probably can't afford the diet they'd need to consistently eat to support any kind of muscle growth which is going to be your largest reoccurring cost regardless of what you actually do. As far as resistance and optimum load he's right about that too pushups are only really good if you want to do more pushups. They never translate well most strength increases because they're open kinetic chain, and partially supported so even if you weight them you're getting at most 70% of that weight added to your pushups. Dips on the other hand much more weight and you get 100% of the weight you add to yourself as added resistance. Dips + incline bench db press (to balance the chest) would be much more productive given the same amount of sets per week. Even if you're doing something like a planch specific training route and being patient with it because of connective tissue, doing skill training days, you're going to consistently run into barriers that you are able to cross safer and quicker with the right volume and specificity of weight training. Doing calisthenics should never occlude the possibility of lifting weights just because they're largely independent disciplines. It's about a dumb and prescriptive as saying cardio kills gains, never do cardio when the reality is most people should do cardio. Most calisthenics people should lift some weights.

      If you're just looking to become healthier?

      Pushups
      Sit ups
      Dips
      Pull ups
      Mountain climbers
      Squats
      Windshield wipers
      Glute bridges
      Donkey kicks
      Reverse sit ups
      Jumping jacks

      Just build a routine. Maybe split the above list in half. With challenging ones first then less challenging ones later. Try to do them for a minute or until failure with 30 seconds rest. Once you are comfortable at a minute increase to 90 seconds then 2 minutes.

      Best thing to do though is run. You won't build much muscle with calisthenics but you can definitely get healthier and it's free.

      these morons don't know what the fuck they're talking about

      • 1 month ago
        Anonymous

        Some of them are trolls but yeah it's fucking unbelievable how 100% retarded these people are and yet they repeat the same dumb fucking shit they heard from shithead 20 years ago with a confidence that is genuinely astounding.

        I think people should get banned by spouting idiotic bullshit like this.

      • 1 month ago
        Anonymous

        OP next time create a dedicated /cg/ calisthenics general and you'll actually get decent answers there. But creating a thread like this is just asking for trolls and retards to come basically.

        Protip: all the people quoted know even less than you about fitness, but because they are retarded they don't even realize it.

        • 1 month ago
          Anonymous

          Some of them are trolls but yeah it's fucking unbelievable how 100% retarded these people are and yet they repeat the same dumb fucking shit they heard from shithead 20 years ago with a confidence that is genuinely astounding.

          I think people should get banned by spouting idiotic bullshit like this.

          stop asking for advice on this shitty ass board full of delusional idiots you'll only get dogmatic retardation

          look at these idiots

          [...]
          [...]
          [...]
          [...]
          [...]
          these morons don't know what the fuck they're talking about

          they'll btfo you there too little poos. Why do you think /cg/ doesn't pop up here anymore?

          • 1 month ago
            Anonymous

            cause every retard creates a separate thread instead of checking the catalogue so the general dies

            • 1 month ago
              Anonymous

              it's because the only replies it gets are "dyel general", people reccing 1000 rep a day retard routines, and novices begging for routines without equipment of any kind. Not to mention the general calisthenics community is absolutely infested with crossfitters, vegans, poorfags and fake natties. Your absolute best option is look for communities with foundations in olympic gymnastics training because it is the most fleshed out and a much more realistic and repeatable meta has emerged.

              • 1 month ago
                Anonymous

                wtf are you talking about

      • 1 month ago
        Anonymous

        Some of them are trolls but yeah it's fucking unbelievable how 100% retarded these people are and yet they repeat the same dumb fucking shit they heard from shithead 20 years ago with a confidence that is genuinely astounding.

        I think people should get banned by spouting idiotic bullshit like this.

        Alright, I'm mostly just looking to multiple places for health and fitness advice. This is like my first thread on IST so I didn't know what it was like. I might still consider getting some weights so I can do some excercises.

  3. 1 month ago
    Anonymous

    Is this achievable natty?

    • 1 month ago
      Anonymous

      No, but sarms may unlock your chi potential

    • 1 month ago
      Anonymous

      The spirit bomb gathers every from all of nature so yes

  4. 1 month ago
    Anonymous

    find a park with a pullup bar or get one bolted in solidly, you need pullups to get back and pull muscles working, dont use a frame hanger or pipe in the wall, you'll just fuck up your house.

  5. 1 month ago
    Anonymous

    If you're just looking to become healthier?

    Pushups
    Sit ups
    Dips
    Pull ups
    Mountain climbers
    Squats
    Windshield wipers
    Glute bridges
    Donkey kicks
    Reverse sit ups
    Jumping jacks

    Just build a routine. Maybe split the above list in half. With challenging ones first then less challenging ones later. Try to do them for a minute or until failure with 30 seconds rest. Once you are comfortable at a minute increase to 90 seconds then 2 minutes.

    Best thing to do though is run. You won't build much muscle with calisthenics but you can definitely get healthier and it's free.

  6. 1 month ago
    Anonymous

    Floor and handstand pushups, pullups, squats, bridges. 3 sets of near failure 12

    • 1 month ago
      Anonymous

      >3 sets of near failure 12
      Oh sure, I'll just gain like 100 lbs so 12 reps of squats is near failure for me

  7. 1 month ago
    Anonymous
  8. 1 month ago
    Anonymous

    /r/bodyweightfitness

  9. 1 month ago
    Anonymous

    You can pick up anything remotely heavy and compact and do goblet squats.

  10. 1 month ago
    Anonymous
    • 1 month ago
      Anonymous

      >no side delts exercises
      >visibly grown side delts

      This is bullshit

  11. 1 month ago
    Anonymous

    pretty much all the shit they do in DBZ.

  12. 1 month ago
    Anonymous

    Just buy gymnastic rings and do this.
    https://bodyweighttribe.com/gym-rings-workout/

Your email address will not be published.