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Calisthenics for Beginners | In Depth Step-by-Step Guide to Building Strength and Muscle — Transcript

by Leo Wang · 5,990 words · 865 segments · language en · Watch on YouTube

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0:01hey guys it's Leo here and I just want
0:02to start this video by saying how
0:03thankful I am of all the support you
0:05guys have been giving me and it's kind
0:07of crazy to see how far I've grow about
0:08posting much of anything on YouTube and
0:11I just want to use this video to address
0:12one of the most high requested topics
0:14which I've been getting my comments
0:16which is how to start calisthenics as a
0:17complete beginning and for those of you
0:19are new to this calisthenics is a form
0:20of Fitness where you're using your body
0:22weight as resistance and there are four
0:25main categories of calisthenics which is
0:26weighted endurance static and freestyle
0:29calisthenics
0:31and they're each unique in their own
0:33ways do not limit to one pathway or the
0:34other however regardless of whichever
0:36pathway you want to take I find that is
0:38essential for you to build up a strong
0:40foundational base before pursuing those
0:42cool and advanced skills I know this may
0:44sound like a bummer to some but trust me
0:45skipping these stuffs may lead to injury
0:47or even stagnated progression which may
0:49discourage you from training completely
0:51now that you know why training the
0:52basics is important let's go over to
0:53four main movements which make up all of
0:55Cal stomachs so first we have vertical
0:58pushing and vertical pulling which means
1:00you're pushing and pulling while your
1:01body is vertical or near vertical to the
1:03ground for example a skill such as a
1:05handstand push-up would be considered a
1:06vertical pushing skill while something
1:08like the one arm pullup would consider
1:10vertical pulling skill on the flip side
1:12we also have horizontal pushing and
1:14horizontal pulling which means you're
1:15pushing and pulling or your body is
1:18horizontal or near horizontal in
1:20relation to the floor for example
1:22something like a PL should be a
1:23horizontal pushing skill while front
1:25lever will be a horizontal pulling skill
1:28in order to gain complete and balance
1:29Str thought training calics is important
1:31to implement all four of these movements
1:33into your routine and I'll also be
1:35providing you essential exercise from
1:37each of these categories later in the
1:38video a lot of information about how to
1:40program their own routine and progress
1:43in
1:44calisthenics as these topics going to be
1:45quite a lot to fit into one video I've
1:48tried my best to Summarize each of them
1:49to help you guys get started off on the
1:50right foot and if you guys want I can
1:53also post more in dep videos about each
1:54of these Topics in the future by the end
1:57of this video you should have a basic
1:58Cal template to build upon a lot of
2:00knowledge on how to personalize it to
2:01your current strength here I have a list
2:03of all the content which will be covered
2:05in this video so you can easily refer
2:07back to it in the future I also like to
2:08say that this video is a pretty long and
2:10detailed one so feel free to take breaks
2:12and watch it multiple times as needed
2:14now before we start I want to take a
2:15moment to thank the sponsor of this
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3:00your order now let's get back into the
3:03[Music]
3:06video now before doing any type of
3:09exercise is important to warm up and
3:10stretch properly to prevent injury since
3:13the majority of calus exercises are
3:14relying on your wrist and shoulders I
3:17always make sure to properly warm them
3:18up before any type of upper body
3:21workouts for my wrists I like to do a
3:23series of wrist postes with different
3:24hand positionings and you should ease
3:26into these wrist stretches with short
3:281se second holds for 10 to 15 reps in
3:30each position as you do these exercises
3:32you should feel your wrist start to
3:33loosen up and you should try to go
3:35deeper and deeper with each rep you
3:37should make it your goal to be able to
3:38maintain at least 90° of wrist extension
3:41comfortably as it plays a big role in
3:42most caling skills and exercises as a
3:45beginner your wrist flexibility may not
3:46be the best but by doing your stretches
3:48before every session you can improve it
3:50over time up next we have shorter the
3:52slow Cates which helps your increase the
3:54range of motion of your shoulders and
3:56will help immensely for when you start
3:57skills such as the handstand and the
3:59back lever
4:00to do this stretch use a band or a stick
4:02and lock out your arms keep your core
4:04and chest tight and slowly bring the
4:05band over your head and behind you then
4:08reverse the movement this movement
4:10should not be rush and should take at
4:11least 5 to 8 seconds to complete one rep
4:13to make the stretch easier you can hold
4:15the sticker band wider and as you slowly
4:17gain shorter flexibility over time you
4:19can make the grip narrower the next
4:21stretch we have is a standing hamstring
4:23stretch and it will increase your lower
4:25body mobility and flexibility preing you
4:27for skill of the lit and the pistol
4:30squat for this stretch keep your back
4:32straight and exhale the air from your
4:33stomach then slowly Bend forward
4:35maintaining a straight back and reach
4:37down for 10 to 15 reps as the hamstring
4:40starts to loosen up you should try to
4:41reach lower and lower and formform hold
4:43of the last rep after the stretches I
4:45also like to warm up further with easier
4:47progressional exercises based on what
4:49I'll be doing that day for example if
4:52you're going to be doing a push workout
4:53you can simply do a few reps of knee
4:55push-ups or any progression that is Eed
4:57to you the purpose of warming UPS is
4:59just get the blood flowing into your
5:00muscles and increase muscle elasticity
5:02you should not be feeling tired or
5:04fatigued after your warm
5:08up while this is a no way a complet list
5:11stretches that you can do there are a
5:13few vital ones which you should
5:14Implement into your normal stretching
5:15routine when training calics now that
5:17you guys understand the points of
5:18stretching and warming up I'll be
5:20teaching you guys to exercise of each of
5:21those categories and movements mentioned
5:23earlier in this video starting off with
5:25horizontal pushing we have one of the
5:27most versatile and foundational
5:28exercises in C
5:30which is the push-up to perform the
5:32push-up place your hands a little over
5:33shoulder width apart and go into a plank
5:35position your Corin gluch you be
5:37activated to prevent your hips from
5:39sagging as you lower yourself make sure
5:41your elbow does not flare out and aim to
5:42get your chest as close to the floor as
5:44possible before going back up another
5:47thing to keep in mind is to let your
5:48shter blades naturally retract backwards
5:49as you go down and then protract them as
5:51you come back up with scap positioning
5:54in push-ups is often overlooked but by
5:56properly retracting and protracting in
5:57your push-ups it will help you maintain
5:59good shorter Health in the long run and
6:01also prep your scapular for skills such
6:02as a plch to make the push-up easier for
6:05you you can first start doing them on
6:06your knees and when you get stronger you
6:08can work your way up to an incline
6:10push-up and finally a standard push-up
6:12as you get better with the standard
6:14push-up you can start increasing the
6:15difficulty by doing different variations
6:17for example placing your hands closer
6:19together will load more of your inner
6:20chest and triceps while keeping the
6:22hands closer to your waist level will
6:24favor your interior D towards you can
6:26also play around with the tempo of your
6:27push-ups such as increasing the time of
6:29the ne un van also implementing
6:30isometric holdes this will help you
6:32target the specific range of motion
6:34where you're struggling the most if you
6:36want to gain explosive strength you can
6:37also do these variations of push-up
6:39explosively but just remember to always
6:41control that negative which is a
6:43lowering portion of the push-up if you
6:44want to further increase the load of the
6:46push-up or fix any imbalances that you
6:47might have Archer push-ups are a great
6:49way to do so as it allow you to train
6:50each arm separately for extra layer of
6:52difficulty all these varations of
6:54push-ups can also be done on the decline
6:55to put more load on your entire upper
6:57body due to gravity up next we have a go
6:59pushing movement where you're pushing
7:01towards the floor which is a dip and a
7:03dip is the only beginning push exercise
7:04where you're supporting your entire body
7:06weight with your upper body which is
7:08what makes it a staple in any good cous
7:10routine the dip can be performed on two
7:13PE bars or if you don't have access to
7:15one you can also use two chairs to
7:17perform the dip keep your core tight and
7:19fully extend out your arms and also
7:21depress your shoulders so that your
7:22shoulders are as far from your ears as
7:25possible and then slowly lower yourself
7:27and bend your arms until they
7:28approximately at a 9 90° angle before
7:30going back up if you have good shoulder
7:32Mobility you can also go slightly below
7:3490° but don't overdo it as going too
7:36deep may lead to injury or shoulder pain
7:39now you should also notice the tempo of
7:40which I'm doing these dips I'm always
7:41controlling a negative portion of the
7:43dip before trying to explod back up
7:45during this will help you build fast
7:46twitch muscle fibers which will increase
7:48your explosive power over time and this
7:50rule will apply to most basic calenic
7:52exercises so keep that in mind when
7:53you're doing them now if you're
7:55strugging up dips you can also do banded
7:56dips and banded dips will help you
7:58reduce the load of the actual dip and
8:01you can adjust the difficulty of it by
8:02either using a thicker band to make it
8:04easier or a thinner band to make it a
8:06little harder and we also have negative
8:07dips where you'll be strling the motion
8:09where you struggling the most and like
8:10all negatives if you keep doing the
8:12negatives you will eventually get the
8:13positive now all dips will cover the
8:15strength building of vertical pushing in
8:16the downward position we also have to
8:18train our vertical pushing strength in
8:20the overhead position this can be done
8:22with the pike push-up which is a early
8:23progression of the handstand push-up to
8:25perform the pike push-up get into a
8:27standard push-up position with your arm
8:29shoulder width apart then slowly bring
8:31both arms back and towards your legs now
8:34once you get into this position make
8:35sure you elevate your scapula doing so
8:38will help you train the proper shoulder
8:39position during handstands and will
8:41increase the range of motion of the
8:42push-up now slowly descend and lean
8:44forward slightly making sure you're not
8:45flinging your elbows out during the
8:47process once your nose is close to
8:49touching or touching the floor remember
8:51to apply the rule mentioned before and
8:53push up as explosively as possible once
8:55you reach the top make sure you return
8:57your scapula to the elevated position if
8:59before continuing the next rep the
9:01difficulty of this exercise can be
9:02increased by moving your hands closer to
9:04your feet and vice versa however closer
9:06your hands are to your legs the more
9:07compression and hamstring flexibility
9:09you will need to maintain the pike
9:10position doing Pike push-ups on the
9:12decline will help alleviate this issue
9:14but will also increase the overall load
9:15on your upper body as you get stronger
9:17you can do pike push-ups on parallels to
9:18increase the range of motion of the
9:20push-up increasing the angle of the
9:21decline will also increase the
9:23difficulty one thing to keep in mind
9:25when you perform your P push-ups is to
9:27not down your hand and hip position as
9:28even a slight change can significantly
9:30increase or decrease the difficulty of
9:32the push-up by keeping your form
9:34consistent it prevents you from
9:35accidentally doing harder easier
9:37variations of the exercise every workout
9:39making it much easier for you to gauge
9:40your
9:41[Music]
9:44progress now up next we have pole
9:46movements grouped into vertical and
9:48horizontal pulling for vertical pulling
9:50we have one of the best upper body
9:52exercises which is the pull-up not only
9:54will mastering and pull-up open up a new
9:55world of skills for you but it is also
9:57one of the best exercises for building a
9:59strong physique and calisthenics to
10:01perform a pullup start from a dead hang
10:03with your hands slightly wider than
10:04shoulder width then pull up as
10:06explosively as possible as you're
10:08pulling out make sure to depress your
10:09scapula and maintain that depression
10:11your core should be activated to prevent
10:13any swinging during the pullup once your
10:15chin clears a bar of a neutral head
10:17position make sure to control the
10:18descend all the way down into a dead
10:20hang before starting your next R neutral
10:22grip pullups are generally easier for
10:23most people and it will help those who
10:25feel drawn pain in their elbows on the
10:27other hand supern grip will help you
10:29target your biceps more however I would
10:31recommend you MK it a prated grip as it
10:33is the hardest of the three and will
10:35carry over strength needed for the other
10:37grip variations now because we simply do
10:39not do much overhead pulling in our
10:41day-to-day lives I find that most people
10:43struggle with pull-ups when they begin
10:44calisthetics however you can bridge this
10:47Gap over time by doing progressional and
10:48supplemental pull-up exercises when
10:50you're first starting out dead hangs
10:52would be a great supplemental exercise
10:53to increase your grip strength as many
10:55people's forearms give out before the
10:56back and bicep does in addition to dead
10:58hangs you can also Implement scapular
11:00shrugs as it will increase your shter
11:01stability for pull-ups and also lead you
11:03on the right path for the front lever
11:05along with these supplemental exercises
11:07you should also include progressional
11:09exercises such as the pull-up negative
11:10and the abanded pull-up by strengthening
11:12the Ecentric range of motion with pullup
11:14negatives you will eventually gain
11:15enough strength to do the concentric
11:16portion of the pull-up the negative
11:18pull-up can be started by either jumping
11:20or stepping up to the topmost portion of
11:21the pull-up and then dropping down to a
11:23complete dead hang before starting your
11:25next negative as most people sure go of
11:27the upper range of motion of the pull-up
11:29you you should also do isometric holdes
11:30at the top as it will shren that
11:32specific area of motion band and syst
11:34pull-ups are another great exercise to
11:36build up Sheng pull-ups as it allows you
11:38to practice the full range of motion of
11:39the pull-up with reduced body weight
11:41when doing band pull-ups you should
11:42follow the same form qes as a normal
11:44pull-up but try not to use a momentum
11:45generated from the band to cheat the
11:47pull-ups up next we have horizontal
11:49pulling movements which can be
11:50strengthened with inverted rows to
11:52perform the row place your hand shoulder
11:54width apart and extend your legs until
11:56they are in line with your body you
11:57should also be engaging your cord to
11:59prevent any swinging as you pull up make
12:01sure to retract your scapula and imagine
12:03pulling your elbows back rather than
12:04your arms try your best to keep your
12:06chest as close to the bar as possible
12:07before descending back into a passive
12:09hang with a scap of protraction if you
12:11do not have access to a parallel bar
12:13inverted rolls can also be done on rings
12:14and under a stable table doing rows on
12:17rings will allow you to transition
12:18between grips during reps and reduce the
12:20stress on your wrists you can decrease
12:22the difficulty of the inverted row by
12:23first doing them with bent legs and
12:25increasing the height with the bar or
12:27rings will also make the movement easier
12:29if normal rows are too easy you can also
12:31do rows with elevated legs to make it
12:33harder similar to pull-ups a super grip
12:35will have a larger bance on your biceps
12:37while a pronated grip will put emphasis
12:39on your lats and
12:40[Music]
12:43forearms up next we have core training
12:46now contrary to poly belief intensive
12:48core training is not necessary when
12:50doing calisthenics this is because most
12:51calisthenics exercises are compound
12:53exercises which really utilizes your
12:55core in one way or another rather than
12:57having specific training days dedicated
12:59to to core it is sufficient to fit them
13:01into the end of your workouts once or
13:02twice a week I would also like to be
13:04completely honest with you guys and say
13:05that ever since I've learned to hold
13:06elit I have not specifically trained
13:08core to this day now despite not
13:10actively training on core it was not a
13:12limiting factor in my skill work as most
13:14skill progressions already force you to
13:16use your core one way or another in
13:18addition to this I would also like to
13:20say that spamming core workouts will not
13:21give you visible sixpack abs and I am
13:23tired of seeing those 5minute ad workout
13:25videos on YouTube while training ads may
13:27make them look slightly bigger 90% % of
13:29it comes down to your body fat everyone
13:30has abs and it comes down to whether or
13:32not you have a low enough body fat for
13:33them to show as a beginner learning to
13:35be able to maintain a lit is a solid
13:37goal to have this is because if you're
13:39able to maintain an Els hold you will
13:40already have the core strength
13:41prerequisites for most advanced skills
13:43such as a plch handin push-up and front
13:45L to begin hanging knee raises are a
13:48great exercise to build up the core
13:49strength needed for the Els when doing
13:51the hanging knee raise use a supernat
13:54grip with whiff that is comfortable to
13:55you then lift your legs up in a controll
13:57manner until you hear ABS contract
14:00before dropping down to the starting
14:01position when doing the knee raises make
14:03sure you're not treating yourself by
14:04leaning backwards before each rep and
14:06also maintain your core activation in
14:08addition to this your arm should be
14:10completely locked out throughout the
14:11whole movement as you get better at knee
14:13raises you can also extend your legs to
14:14the full L position at the top and
14:16eventually get strong enough to complete
14:18the whole raise of extended legs in
14:20addition to raises you should also
14:21Implement isometric holes where your
14:23legs or knees are parallel to the floor
14:25this will help you specifically train
14:26the El position and also gradually
14:28increase your whole time up next we have
14:30seated Pike lifts which will strengthen
14:31your compression power which is a major
14:33component in the El this exercise is a
14:35pretty intensive one so don't get the
14:37scurs if it takes you a while to get
14:38I'll provide you guys with different
14:40progression of variations so don't rush
14:41the process and Pick A variation for
14:43your current level as compression shm is
14:45often neglected in calisthenics training
14:47it early on will prevent Road Blocks
14:49later down the line to start sit on the
14:50floor of legs extended in front of you
14:52then Place both hands to the side of you
14:55from here raise your legs up as high as
14:56you can while making sure your butt
14:57remains in contact with the floor when
14:59doing this make sure you're powering the
15:00movement with your hips and not rocking
15:02back and forth with momentum your leg
15:04should be locked out the whole time and
15:06once you can no longer go any higher
15:07lower them to the original position as
15:09hamstring flexibility plays a big role
15:11in this exercise I would highly
15:12encourage you also do hamstring
15:14stretches in between sets the level of
15:16compression can be made easier by moving
15:17your hands back and harder by moving
15:19them forward in addition to this you can
15:20also lean back a little more to make it
15:22easier just make sure as mentioned
15:24before you do not rock back and forth
15:25the difficulty can be further decreased
15:27by doing the raises one leg at ATT time
15:29to reduce the amount of core strength
15:30needed with the lit training covered we
15:32have one last exercise for core which is
15:34a hollow body hold the hollow body hold
15:36will help with static skills such as
15:38levers and handstands and will also
15:40increase overall horse stability when
15:42performing the hollow body hold make
15:44sure you're engaging your abs while
15:45maintaining a flat lower back extend
15:47your hands behind you and think of
15:48pressing your lower back against the
15:49floor while keeping both of your legs
15:50and shoulders off the ground the
15:52difficulty of the hollow body hold can
15:53be decreased by shortening The Leverage
15:55from your legs keeping your hands to the
15:56side of you rather than behind you will
15:58shorten the average of your upper body
16:00making the hold easier if you find that
16:02the hollow body hold is too easy for you
16:03you can also Implement arm circles which
16:05will increase the amount of stability
16:07needed along with more core
16:09[Music]
16:12engagement up next we have legs which is
16:14one of the harder parts to train as our
16:16legs are already accustomed to our body
16:18weight from everyday usage because of
16:20this the only way to put more load on
16:21them with pure body weight calics is by
16:23training them unilaterally or by using
16:25different leverages both of these
16:27require a decent amount of flexibility
16:29and Mobility but don't worry just like
16:31before I will include easier
16:32progressional exercises that you can
16:34follow along and use as stepping stones
16:36starting off with quad development we
16:38have the pistol squat and the pistol
16:39squat is a great exercise as it allows
16:41you to load your entire body weight onto
16:42one leg and we also help you improve
16:44your overall balance and stability to
16:46perform the pistol squat stand with your
16:48feet hip withd apart and extend one leg
16:50out in front of you slowly lower
16:51yourself down on the other leg while
16:53keeping your back straight and your core
16:54engaged you should try to lean your body
16:56weight towards the leg you're training
16:57with and also extend your arms out in
16:59front of you for balance once your die
17:00is parallel to the floor push yourself
17:02back up to the starting position if you
17:04find that your hamstring flexibility is
17:05limiting you you can also first start
17:07doing single leg box steps eventually as
17:09you gain flexibility and trm you can
17:11extend your legs and hands out in front
17:12of you using a wall as assistance the
17:14extent of which you extend your legs
17:16will also affect how hard the exercise
17:17is the straighter you extend your legs
17:19the more difficult the balance would be
17:21in addition to this doing pill of squats
17:23on the elevated surface can also help
17:25reduce the hamstring limitations as it
17:26will allow your opping leg to drop past
17:29horizontal next we have the ntic curl
17:31which is an extremely intense hamstring
17:33exercise as a concentric portion of the
17:35ntic curl is extremely difficult even
17:37for elite athletes we will mostly be
17:39focusing on a negative portion of the
17:40movement to start kneel down on a mat or
17:43soft surface with your feet anchored or
17:45under something you can use a friend to
17:46hold you down but if you don't have any
17:48friends you can also use a stable couch
17:49or bed once you're anchored slowly lower
17:52your upper body down to the ground while
17:54keeping your core engaged with your back
17:55straight you should be using your
17:57hamstrings to control the negative and
17:58also to try your best to lower down as
18:00controlled as possible once you reach
18:02the bottom catch yourself with your
18:03hands and from here engage your
18:05hamstrings to curl back up using a
18:07push-up for assistance if you find this
18:09exercise is too difficult you can do it
18:11with a slight hinge at the hips a larger
18:13hinge will reduce the leverage on your
18:15hamstrings making the movement easier
18:17while maintaining a straight hit
18:18Position will make it significantly
18:19harder in addition to this the amount of
18:21power used to push up from the negative
18:23will also dictate how hard the movement
18:25will be if you do not have a setup to do
18:27ntic curls you find them too difficult
18:28you can also do sliding hamstring curls
18:30as an easier progression exercise this
18:32exercise requires a slider or cloth on a
18:34smooth surface start by lying down on
18:36your back with your arms on the side of
18:37you for balance and then elevate your
18:39hips and Brace your core then with your
18:40feet on the sliders slowly curl legs up
18:42towards your body and once your feet are
18:44close to your body extend them back out
18:45to the starting position similarly to a
18:47Nordic curl the difficulty can be made
18:49easier by using more posterior pelvic
18:51toe and vice versa as your hand get
18:53stronger you can also eventually do the
18:55curl with one leg now to shengen our
18:56Cals we have to single-legged Cal ra to
18:58perform a single leg Cal r stand on one
19:00leg with your hands on a wall or a
19:02stable object then slowly raise up into
19:04the ball of your feet while using your
19:05hands to stabilize yourself when you get
19:07to the top you should feel a stretch and
19:08hold it for one and two seconds then
19:10slowly lower yourself back down to the
19:11starting position if performing them on
19:13one leg is too difficult you can also
19:15first do them on both legs and to
19:16increase the difficulty of the Cav ra
19:18you can do them on an elevated surface
19:19and additionally perform a ho at the
19:21bottom of the Centric before going back
19:23up as a beginner these body weight leg
19:25exercises are great for building leg shm
19:27however as you progress in your Cal
19:28journey and become stronger you may want
19:30to consider incorporating weight and
19:31barbell exercises into your leg routine
19:33this is because calics leg exercises
19:35will only get you so far since you're
19:36limited to your own body weight meaning
19:38you will easily Plateau if your goal is
19:40to build strong and defined legs you
19:41will eventually want to add weight to
19:43these calisthenics leg exercises or
19:45switch it out completely for a
19:46weightlifting
19:50regimen now that you have a large
19:52collection of exercises under your belt
19:54I'll teach you guys how to program and
19:55routine to suit your current level there
19:57are many ways of splitting your work out
19:58over the course of the week each ofit
20:00own unique benefits and drawbacks the
20:02most common split is the push po leg
20:04split which is what I utilize myself as
20:06a name suggests you're splitting your
20:08workout days based on whatever the
20:09exercise you're doing is categorized as
20:11a pushing pulling or a leg movement for
20:13this split you would typically do five
20:15workouts throughout the week and if you
20:16wish the split can also be rearranged to
20:18your own schedule as long as you're
20:20leaving at least one or two days of rest
20:22between each category of movement this
20:24split is great because you're only
20:25focusing on one type of movement per
20:27working day allowing you to push harder
20:28and also have shorter individual
20:30workouts the next split we have is a
20:32full body split which is for those who
20:34do not have a lot of free time for the
20:36split you will be doing a full body
20:37routine two to three days out of the
20:39week and while you're saving a lot of
20:41time with the split it also has some
20:43drawbacks since you're trading your
20:44whole body in one day it is very common
20:46to not be able to push through your
20:47fullest as you will accumulate fatigue
20:50due to the large number of sets you will
20:51have to do in addition to this you'll
20:53most likely wake up the next day with
20:55your entire body feeling sore so please
20:57keep that in mind the next split that we
20:59have is what I like to call a skill
21:00split which will extend past a week with
21:03blocks of time allocated to strength
21:04building specificity and Del loading
21:08this type of split is meant for more
21:09advanced athletes and it's quite a long
21:11topic so I will go more into detail
21:13about it in a future video now with that
21:15out of the way let's also discuss the
21:16different styles of training in cisic if
21:19your main goal is strength then you
21:20should be training with high intensity
21:22which means you should be doing harder
21:23exercises with less reps around 1 to
21:25five reps and longer rest times around 3
21:28to 5 minutes other style of training is
21:30hyperthrophy training where you're
21:31training to build muscle mass when
21:33training for hyperthrophy your workouts
21:35will have more rep for set with shorter
21:36rest times typically around 8 to 12 rep
21:38sets with 1 to 3 minutes of rest in
21:40between sets however it is important to
21:42not that while both of these training
21:44Styles promote muscle growth training
21:45purely for hypertrophy will not help you
21:47gain transation later down the line you
21:50may want to distinguish a two depending
21:51on your own goals as a beginner it is
21:54best to have a good mix of both strength
21:55and hyperthrophy training in your
21:57routine to ensure that you rest smoothly
21:59and maximize your results this can be
22:01done by mixing varying levels of
22:02exercises into your routine and also
22:04trying out different rep ranges and now
22:06when it comes to creating your own
22:08routine you should be implementing
22:09exercises from all the different types
22:11of movement we mentioned earlier in this
22:12video for example if you're creating
22:14your push routine you should be
22:15including exercises from both the
22:17horizontal and vertical movement
22:18category this will ensure that the shf
22:20you gain is well-rounded and also
22:21prevent any hicups from trading for
22:23skills later down the road and here I
22:24have a list of all the exercises that we
22:26mentioned in this video in order of
22:28increasing inreasing difficulty so you
22:29can easily plug them in into this
22:31template or use them in your own
22:32personalized routine now here's a
22:34template for a push pull and leg workout
22:36which you can follow or use as guidance
22:37when creating your own routine after
22:39properly stretching and warming up you
22:41will start off a set of a higher
22:42intensity exercise which will ran them
22:44later on into easier progressions to
22:46ensure that you get an adequate amount
22:48of volume by completing the more
22:49challenging progressional exercises in
22:51the beginning of your workout when your
22:52energy levels are the highest you can
22:54focus on building strength towards the
22:55next progression after that you will
22:57move on to a less intense progression
22:58exercise with a higher rep range
23:00followed by any accessory work with a
23:02corresponding exercise whether you
23:03choose to do accessory work here will
23:05depend if you're struggling with an
23:06exercise or of a specific portion of run
23:08exercise for example if you find
23:10yourself struggling getting to the top
23:11of your pull-ups you may want to do some
23:13isometric codes in the upper portion as
23:15for the rest times aim to be resting
23:16around 3 to 5 minutes with more
23:18challenging sets as these will need more
23:20effort and require more time for your
23:21muscles to recover for the less intense
23:23sets resting for 1 to 3 minutes should
23:25be sufficient however if you feel like
23:27you cannot complete a quality set in the
23:28provided rest times it is okay to rest a
23:30little longer as long as you stay under
23:32the 5-minute
23:33[Music]
23:36range as you get stronger it is
23:38important to progressively overload your
23:40workouts make them harder so you can
23:41continue to grow stronger and gain
23:43muscle with normal weightlifting this
23:45can be done by simply increasing the
23:46weight you're using both of calisthenics
23:48you do this by trading more difficult
23:50exercises and or by increasing your reps
23:52and sets a general rule of Thum is that
23:54once you reach around 10 to 12 reps of
23:55an exercise it would be safe to increase
23:57the difficulty of it by doing a harder
23:59progressional exercise in the case of
24:01the beginner template shown here you
24:03will replace the 5 to eight rep
24:04progressional exercise with a more
24:06challenging progression exercise once
24:08you hit the 10 to 12 rep range the
24:10previous challenging progression
24:12exercise would then be replaced with a
24:13harder progression exercise on a
24:15complete side note I would also
24:16recommend that beginners record the sets
24:18once starting a new skill or exercise
24:20when I first started calics I remember
24:21doing exercise completely wrong for a
24:23couple of months before someone finally
24:25pointed out to me by watching your
24:26recordings you can identify areas for
24:28Improvement and make adjustments early
24:29on in your training rather than waiting
24:31until later on when bad habits are more
24:33difficult to break now as you progress
24:35in your Cass journey and begin to focus
24:37on skill training having a solid
24:38foundation of strength and control and
24:40basic movements is crucial while there's
24:42no set number of reps that will
24:43automatically qualify you for skill
24:44training it's important to have a
24:46certain level of SHP to properly perform
24:48the movements as a general guideline a
24:50good goal to have before starting skill
24:51training need to be able to comfortably
24:53perform at least 20 push-ups 12 pull-ups
24:55and 15 dips this will ensure you perform
24:57skill safely and with proper form and we
25:00also set you up for success as you
25:01progress to more advanced moves in the
25:03future I will be releasing more in depth
25:05guides about skill training a of skill
25:07tutorials so stay tuned and that about
25:10SS it all um I've tried my best to
25:12include everything I've learned
25:13throughout my years of training cisic
25:15along things I wish I knew when I first
25:17started as a beginner and once again
25:19thank you so much for the massive amount
25:20of support you guys have been giving me
25:23and the journey ahead will be a long one
25:25but please stay consistent and patient
25:26with yourself and it it will only be a
25:28matter of time before everything falls
25:30into place peace
25:37[Music]

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