10 Best Calisthenics Exercises For Building Muscle — Transcript

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1. 0:00the 10 best ring exercises for building muscle  find out the most important compound exercises for
2. 0:05getting jacked isolating muscles is also effective  with the correct body weight exercises too what's
3. 0:10up everyone Daniel vadel physio here for Fitness  FAQs face pulls will add slabs of meat to your
4. 0:17upper back and rear ads with rings we're able to  do this tried and true gym exercise using our body
5. 0:22weight aim to pull your arms to a 9090 shape  while minimizing Body English face pulls are
6. 0:28simply a row with external ation at our shoulders  Contracting with conviction in order to lift our
7. 0:33body and milking that negative as we lower  down the slightest change in posture is going
8. 0:38to change the intensity quite a lot make sure to  use a ring height and an angle that allows you
9. 0:44to rep these out face pools are popular because  they build muscle and strengthen the rotator cuff
10. 0:49it's rare for us to train this specific range of  motion with conventional exercises that's why it's
11. 0:55helpful many people who begin doing external  rotation with face PS report their should
12. 1:00pain decrease and overhead function improve this  isn't saying face pulls will fix every problem but
13. 1:05strengthening a common area of weakness can help  the other positive is face pulls are just another
14. 1:10exercise option to include on your pull day it's  always nice having excise variety Beyond just
15. 1:15pull-ups and rows because the strength curve is  hardest at the top don't just stop your set if you
16. 1:20can't hit 9090 rep out some stretch partials to  genuinely fatigue the muscles a calic video would
17. 1:27be incomplete without push-ups the advantage of  Rings is the massive stretch through our chest and
18. 1:32shoulders with the upper body working at a deficit  the added range of motion is Magic for hypertrophy
19. 1:38the converging motion of the hands is comparable  to doing a dumbbell press you're getting a nasty
20. 1:43contraction at the top of each rep expect to feel  your pecs like never before I don't want to sound
21. 1:48like a broken record but ring movement versus  being fixed on the floor is a GameChanger make the
22. 1:53most of your push-ups by letting the scapula move  freely working through retraction to protraction
23. 1:58promotes shoulder Heth there isn't really  muscle building Merit for the scapula moving
24. 2:03during push-ups but making your shoulders robust  helps with longevity please don't Arch the lower
25. 2:08back too much either standardize your form with  a plank-like tension to keep technique reliable
26. 2:13the instability will make you want to rush your  ring push-ups building muscle benefits from a
27. 2:18controlled negative with an emphasis on the Deep  stretch body weight training demands you be the
28. 2:23boss of tempo muscle is given to people who lean  into that discomfort and push ring push-ups are
29. 2:29best play as a secondary pushing exercise in your  workout this is because most people are stronger
30. 2:34in the horizontal plane of motion compared to  the vertical your best off doing dips first
31. 2:39followed by push-ups to best manage fatigue  Archer push-ups increase difficulty without
32. 2:44weights working unilaterally means one side has  to push the majority of your body weight you're
33. 2:49going to be weak with one arm push-ups compared  to two it's all good as long as if you're doing
34. 2:53at least five reps on each arm per set you'll be  growing bigger muscles these can be done in an
35. 2:58alternating fashion or repping out one side at a  time both are good in their own way inverted rows
36. 3:04are great for packing on size in the back you'll  also get in some nice bicep volume when rowing for
37. 3:10High Reps too if you're struggling with rounded  shoulders rowing on the regular helps strengthen
38. 3:14these postural muscles rows are also complimentary  for improving push-ups this is because of the
39. 3:19relationship between antagonist and Agonist  muscles by rowing with a neutral grip expect
40. 3:24to grow a bigger brachialis of the upper arm and  braak your radialis of the forearm pulling with tu
41. 3:29elbows biases the midback and lat muscles pulling  with flared elbows is nice for prioritizing the
42. 3:34rear dels instead it should be clear there's  no perfect variation of rows switching things
43. 3:39up is going to be a feature during your training  Journey when rowing for the goal of muscle growth
44. 3:44the average person does them wrong it's common  to see people stop a set when they can no longer
45. 3:49achieve a full range of motion just because you're  at technical failure doesn't mean you've reached
46. 3:54muscular failure when rowing don't be afraid to do  some stretch partials to genuinely challenge your
47. 3:59back musle muscles inverted rows are great because  they have an excellent stimulus to fatigue ratio
48. 4:04rows destroy your muscles but don't leave you  feeling exhausted afterwards the exercise profile
49. 4:08of Rose makes them a perfect secondary exercise  after chinups for some more back building homework
50. 4:14I invite you to do weighted row by loading your  chest or using a dip belt this progression is
51. 4:19my all-time favorite for body weight bodybuilding  sure it's a bit of a pain to set up but there's no
52. 4:24longer a need to do endless reps before you start  feeling fatigued the exercise is now objective so
53. 4:29it's easy to apply Progressive overload inverter  Bros are no longer a beginner exercise with extra
54. 4:34weight making them a respectable muscle building  option the single arm row is another challenging
55. 4:39variation to keep you growing these are humbling  because each side has to do 100% of the rowing
56. 4:44compared to the compensations which can happen on  two arms many people find they can get a better
57. 4:49mind muscle Connection by training one side  at a time you're also able to side bend the
58. 4:54spine a bit during rows to get even more of a lat  contraction reducing left to right asymmetry in
59. 4:59size and strength is another reason for doing  your single arm row ring flies are the go-to
60. 5:04exercise for chest growth flies for bodybuilding  are best done with bent arms you lower the risk
61. 5:09of injury while increasing the chest stimulus  because the Rings are rotating enjoy using a
62. 5:14flared elbow fly without a problem best practice  is using your maximum depth to fully stretch the
63. 5:20pecs besides the bottom is where the most gains  are made of course range depends on your body's
64. 5:25flexibility and strength going deeper is something  that you should gradually work on improving very
65. 5:31slowly squeezing the hands together at the top is  beneficial too this brief lock out on a chest flly
66. 5:36gives a nasty Peak contraction to the muscles and  a huge Peck pump for my body weight bodybuilders
67. 5:42ring flies are an S tier exercise for isolation  without a doubt by changing the angle of the fly
68. 5:48you modify the difficulty and also which part of  the chest gets stressed incline is going to work
69. 5:53the lower chest horizontal the middle chest  and decline the upper chest if your pecs are
70. 5:58lagging or you just just want to make the massive  isolation is your best friend by just doing a few
71. 6:04sets of ring flies at the end of a workout it's  an efficient way to get in some more chest work
72. 6:09and grow besides the feeling of a pump chest after  doing flies is instant gratification after your
73. 6:15work out you'll be enthusiastically counting down  the days until your next ring session the pelicin
74. 6:20curl is an effective way to grow bigger biceps  we're getting a comparable stretch and stimulus
75. 6:25to Incline bicep curls isolating the biceps with  the arms behind behind the body makes up for
76. 6:31what's missing from chinups why this exercise is  unique is the Ecentric contraction is the means of
77. 6:36overload the biceps are creating tension as they  lengthen which means plenty of muscle damage for
78. 6:42growth by doing only negatives we can train the  biceps with super maximal effort beyond what we
79. 6:47can lift the ideal setup is one where you can  control the negative but aren't strong enough
80. 6:51to curl back up don't shy away from effort with  Pelicans don't stop short of your potential just
81. 6:57because it's getting hard you can handle plenty  of reps just make sure that you're fighting for
82. 7:01every degree as you lower until lock out time  under detention must be respected with these bad
83. 7:06boys use your biceps as breaks on the way down  taking around 6 to 8 seconds each rep remember
84. 7:12what you're fighting for a bigger muscle has  the potential to be a stronger muscle your
85. 7:16bigger biceps from pelic and curls will translate  to improved performance on every pulling exercise
86. 7:22isolation isn't only for Aesthetics your biceps  can now withstand the burden of hard training
87. 7:27sparing the precious elbow joints and tendons  expect some halish Doms a day or two after
88. 7:32doing Pelican curls no joke washing your hair  might make your biceps cramp so be careful if
89. 7:38you're looking for something easier simply  do ring curls this is a stock standard bicep
90. 7:43curl using our body weight as resistance the peak  contraction is more intense when flexing the arms
91. 7:48I'd compare these to preacher curls at the gym  remember to keep your body stiff so that all of
92. 7:53the heavy lifting is happening from the biceps  if you want to complete Rings workout to get
93. 7:58massive shop Fitness faq's Body by Rings program  and transform your physique today okay here's
94. 8:05how to increase the size of your abs with hanging  knee raises we're essentially doing crunches with
95. 8:10our legs curling into a ball to squeeze the ABS  trunk training is becoming popular for building
96. 8:15muscle using range of motion exercises the hanging  knee raise is superior to a plank because of the
97. 8:20stretch and squeeze versus a static contraction  we can't expect our ABS to get bigger just by
98. 8:25doing our regular compound exercises sure the  ABS are involved in pull-ups and push-ups but
99. 8:31ABS need direct love and care to flourish a common  myth is that the ab muscles can't get bigger our
100. 8:36six-pack response to training just like any other  muscle with smart exercises the harsh truth is if
101. 8:41your body fat percentage is too high you can do  hanging knee raises until the cows come home and
102. 8:46your abs still won't show Regular ABS training  will increase their size nutrition will reveal
103. 8:52the six-pack I like Rings because we're forced to  control the Ecentric in order to prevent ourselves
104. 8:57from swinging around bodybuilding Tempo is baked  into these making your abs work over time for
105. 9:02technique lift your knees to the maximum range  that you can each rep sprinkling in some stretch
106. 9:07partials is good stuff too lifting your knees  halfway or even a quarter when you're fatigued
107. 9:12is great for growth the dumbbell knee raise is  an effective progression you can go as heavy as
108. 9:16your abs and hip flexors can handle I prefer knee  raisers as a core exercise because it's practical
109. 9:21in overloading at both home and the gym everybody  has the flexibility for knee raisers dumbbells are
110. 9:27everywhere as well so there's no excuse for  not getting those big beefy ABS the hanging
111. 9:32leg raise makes things even harder by default by  extending the lever of our legs the tension from
112. 9:38our abs and hip flexors increases these require  lots of active flexibility to do with lock knees
113. 9:44so keep us soft Bend if you must sure having a  shredded six-pack is great but there's more to
114. 9:49learn Pike push-ups are the body weight overhead  press this exercise will grow your shoulders upper
115. 9:55chest and even triceps I recommend elevating  the hands and feet to work your upper body at a
116. 10:00deficit choose a height that suits your level of  strength and progress this over time for muscle
117. 10:05growth we want to work towards a big range of  motion for big gains pressing with our elbows
118. 10:09in the scapular plane is ideal for pike push-ups  tracking the elbows between flared out and tucked
119. 10:15in the limitation of Pik push-ups is they're easy  to cheat the body always seeks the path of least
120. 10:20resistance compensating is a strategy to take  tension off the upper body a common mistake is
121. 10:25Shifting our weight backwards this form breakdown  is highlighted when the for for arms angle back
122. 10:30use a mirror or film yourself during Pike push-ups  if the excise feels easy or technique looks funky
123. 10:36change what's needed just think about making your  Pike push-ups feel heavy on the shoulders lean
124. 10:41forwards on the way down get your head in front of  the hands and reverse the motion while staying on
125. 10:46your tippy toes if you're training hard close to  failure expect to grow some Cannonball delts I can
126. 10:52guarantee that but first please Master the floor  Pike pushup it's unrealistic to jump straight into
127. 10:57rings without doing the Basics first this is the  best beginner progression because you're working
128. 11:02the same movement and muscles your goal is doing  five plus reps of the pike push-up with the hands
129. 11:07on the floor this will condition your muscles and  build the requisite overhead pressing strength
130. 11:12once you're smashing out deficit Pike push-ups  only then can you unlock the power of rings by
131. 11:17now you should believe why ring push-ups are so  effective the instability and shoulder emphasis
132. 11:22is a more challenging way to overhead press just  keep yourself accountable with technique and
133. 11:26there's plenty of room to grow continuing on with  chinups if you want a huge upper back and bulbous
134. 11:32biceps you've come to the right exercise Rings  make it possible for people with poor Mobility
135. 11:37or pain to chin up without a problem rotating  our hands as we pull is the main reason why
136. 11:42expect your muscles to get fatigued without joint  or tendon stress the bicep building benefits of
137. 11:47ring chinups are undeniable the supernat grit  emphasizes your arms to get bigger and stronger
138. 11:52but how should I position my scapula is the  core Hollow or arched during chinups forget
139. 11:57about these kind of internal cues because because  they over complicate technique your body is smart
140. 12:01and it's going to figure out the best strategy to  use automatically just think about getting your
141. 12:06chin above the hands at the top elbow straight at  the bottom having an outcome focused with chin UPS
142. 12:11allows you to do what matters training hard with  progress in mind external queuing is all you need
143. 12:17changing technique when fatigued doesn't work  in practice anyway the mistake worth avoiding
144. 12:21is sloppy rep speed bouncing from the bottom robs  you of muscle growth and is pretty stressful on
145. 12:26the joints and tendons bad technique alongside  doing too much too soon are the main causes of
146. 12:31injury the most sensible thing is regressing the  chin up Ecentric help beginners build strength in
147. 12:37Reverse jump to the top and lower down slowly 3  to six Ecentric reps with a few sets will do the
148. 12:42trick beginners who Master their Basics progress  faster than people who Rush the process the Caln
149. 12:48journey is going to take time and consistency  today's theme for every ring exercise is the best
150. 12:53results come when choosing the right progression  for your level body weight tricep extensions will
151. 12:59transform your physique expect to add thickness  to your arms get stronger at pushing and improve
152. 13:04elbow joint health if you've never prioritize  triceps on arm day you're leaving gains on the
153. 13:10table pressing with the arms above our head is  the secret Source we're fully stretching the
154. 13:15triceps this way for technique I'm just keeping  my core braced as I bend and extend my arms with
155. 13:21isolation training there's no reason to use  poor technique and fast Ecentric you should
156. 13:25be controlling your extensions you should be  feeling a mind muscle connection and tightness
157. 13:30and fatigue in the arms strict temper with the  negative and train to failure are important for
158. 13:35growing girthy arms please train your triceps  at a posture where you're able to do moderate
159. 13:39to High Reps for people who get elbow pain make  sure you're keeping the elbows tucked another
160. 13:44variation for comfortable tricep extensions is  a single ring setup otherwise raise the Rings to
161. 13:50lower the intensity so your tissues can adapt and  overcome I recommend doing continuous reps to keep
162. 13:55tension on your triceps it's tempting to rest paws  at the Lock this isn't wrong it just makes your
163. 14:00training hard to replicate a byproduct of tricep  extensions is we gain core strength for free
164. 14:06keeping a hollow body is tough work you're pretty  much doing an AB roll out with each rep of these
165. 14:11the core bracing of body weight tricep extensions  is a feature not a bug sure there's probably more
166. 14:17optimal exercises for Pure triceps growth but  becoming well-rounded has its place for most of
167. 14:23us training if you want huge pecs big adults and  thick triceps get dipping we can use flare elbows
168. 14:29to emphasize the chest or tucked elbows to hit the  triceps choose what suits your goal or whatever
169. 14:34feels most natural ring dips shine because they  make the exercise feel more comfortable due to
170. 14:39the freedom of movement many people fall in  love with rings for their dips because they
171. 14:43make the exercise fun and painf free a common  mistake is stopping above 90° due to a lack of
172. 14:49strength this is less than ideal for hypertrophy  because we want that juicy stretch your aim is
173. 14:54for the rear delts to go below the elbows or  more during dips strive for your maximum depth
174. 14:59that feels comfortable and strong for your body  doing fast reps is another shortcut rubbing you
175. 15:04of gains if you're not able to do dips properly  take a step back and build your strength bands are
176. 15:09a perfect way to build volume and progress this  allows full range of motion while using a muscle
177. 15:14building Tempo instead of struggling through a  few questionable ring dips with your body weight
178. 15:18bands allow you to manage sets of 5 plus so you  can actually build muscle tricep dips are another
179. 15:24useful regression no these aren't killing your  gains no your shoulders won't explode ring tricep
180. 15:30dips are safe because the hands and shoulders can  move to suit your flexibility resting on our feet
181. 15:36offloads a portion of our body weight so that  we can get after it expect the tricep pump of
182. 15:40your life when doing these for higher reps with  tricep dips you're hitting the same muscles and
183. 15:45movement as real dips so it's time well spent  to finish off with here is the most important
184. 15:50principles that you should know for building  muscle with rings change the difficulty of any
185. 15:55exercise with your posture relative to gravity  as you go from an incline towards decline you're
186. 16:00pushing a greater percentage of your body weight  weighted calisthenics allows a lifetime of muscle
187. 16:06growth use a back pack with weights or a  dip belt to continue challenging yourself
188. 16:10on rings unilateral or single arm exercises are  a progression in some cases if you want to make
189. 16:15things harder without equipment unilateral is  the best choice ring training at the end of the
190. 16:20day just follows basic bodybuilding principles  we have to gradually increase our reps our sets
191. 16:26and overload the exercise with progression  or or weight added when combined with plenty
192. 16:31of volume and training close to failure Rings  will get the job done if you're still here and
193. 16:35you want to keep learning and master K's thanks  click here to watch another video thanks guys