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.
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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.
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Silence, shitskin
>calisthenics
NGMI
I just want to become healthier
Then let your white friend take you to the gym
I don't have any friends
For health, cardio will improve your cardiovascular health more than calisthenics. Jump roping burns 1000 cals an hour.
So is stuff like push ups just a meme or psy-op
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 frick 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. 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.
>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.
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
Shit take. When I first started lifting I basically did nothing but push ups and my chest got vastly wider within a few months
>go for lifting 70-80%
Countless studies have that the actual range is 30%-80% so no idea where you got this from.
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.
Strength is 1-5 reps and bodybuilding is 8-12 reps u homosexual u are getting all the rep ranges wrong
stop asking for advice on this shitty ass board full of delusional idiots you'll only get dogmatic moronation
look at these idiots
these Black folk don't know what the frick they're talking about
Some of them are trolls but yeah it's fricking unbelievable how 100% moronic these people are and yet they repeat the same dumb fricking 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.
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 morons to come basically.
Protip: all the people quoted know even less than you about fitness, but because they are moronic they don't even realize it.
they'll btfo you there too little poos. Why do you think /cg/ doesn't pop up here anymore?
cause every moron creates a separate thread instead of checking the catalogue so the general dies
it's because the only replies it gets are "dyel general", people reccing 1000 rep a day moron routines, and novices begging for routines without equipment of any kind. Not to mention the general calisthenics community is absolutely infested with crossfitters, vegans, poorgays 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.
wtf are you talking about
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.
Is this achievable natty?
No, but sarms may unlock your chi potential
The spirit bomb gathers every from all of nature so yes
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 frick up your house.
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.
Floor and handstand pushups, pullups, squats, bridges. 3 sets of near failure 12
>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
/r/bodyweightfitness
You can pick up anything remotely heavy and compact and do goblet squats.
>no side delts exercises
>visibly grown side delts
This is bullshit
pretty much all the shit they do in DBZ.
Just buy gymnastic rings and do this.
https://bodyweighttribe.com/gym-rings-workout/