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Old 12-05-2016, 07:40 AM
 
Location: At my house in my state
638 posts, read 978,564 times
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I'm a beginner and want to start putting on some weight and muscle. I want to start strictly with calisthenics, does anyone have any program experience that worked well for you?
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Old 12-05-2016, 07:58 AM
 
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https://www.youtube.com/watch?v=FlwDAZ7SSwY
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Old 12-05-2016, 07:35 PM
 
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Convict conditioning is a good one, but I would pair it with Pavel's Naked Warrior which goes into detail about breathing to create tension, which can be translated into strength.

Where I diverge with them is with the movements themselves. I believe in keeping things bi-lateral if possible when it comes to bodyweight training, and using tension to make the movements more strength based.

If hypertrophy or putting on mass is the goal, you will still want to limit your reps through the utilization of tension, but you will want to keep the reps a bit higher than what is recommended for pure strength.

I wouldn't get involved in to many of the more dynamic calisthenics that you see on youtube videos for example because they can result in accumulating injuries that could result in dysfunction in the future. I think keeping things simple is the way to go.

Instead of the pistol squat, to build lower body strength, you might want to consider doing goblet squats with weight, but still utilizing tension to make the weight feel heavier.

It is not necessary to train anything more than the basics outlined in Convict Conditioning and only the bi-lateral versions of each movement. When you do pull ups, ensure that your palms face forward or are at a neutral grip, or buy gymnastic rings. It is also a good idea to hang occasionally to improve your grip strength. Just ensure that you keep your shoulders in their sockets for every pulling movement.

In my own experience, direct calf training makes them more prone to injury. The verdict is still out for calisthenic neck training, but I am unsure of the long term ramifications, so I personally do not do them anymore. Doing flag movements are great if you want to impress people, but I don't think there are safer and more effective alternatives at training your rotation muscles.

If you truly want a resilient body I would consider adding a full body pull to your calisthenic movements. You could either deadlift or incorporate kettlebell swings into your routine. Obviously, swings should be performed with submaximal loads. I would also recommend that you only use submaximal loads for deadlifting as well. This will allow you to concentrate more on form than on maximal exertion. You will build strength with less risk, since you are able to focus on form at a higher degree than if you were to perform with maximal effort. Whatever you decide, just be safe.

Also realize that strength is more effective than size at keeping you healthy, so long as it is achieved safely and with good form.
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Old 12-05-2016, 08:48 PM
 
Location: Encino, CA
4,565 posts, read 5,419,304 times
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Quote:
Originally Posted by scarecrow- View Post
I'm a beginner and want to start putting on some weight and muscle. I want to start strictly with calisthenics, does anyone have any program experience that worked well for you?
Nothing wrong with wanting to "start strictly with calisthenics", but the question I ask of you as a self professed "beginner" is "WHY?" Are you against using weights? Do you not have access to gym/equipment? Are you just afraid of going to a gym?


The link Suburban_Guy posted is GOOD. Those exercises are a pretty darn good way to start.

I really really like the bodyweight/calisthenics vids posted online by Kaisa Kieran (AKA Kaisafit). She has some really good stuff.


https://www.youtube.com/watch?v=UbDd...S4AJkLLdVjtORT

https://www.youtube.com/watch?v=1NV5...S4AJkLLdVjtORT

https://www.youtube.com/watch?v=o75DivztU1I
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Old 12-18-2016, 09:00 PM
 
3,861 posts, read 3,152,805 times
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Kettle bell workouts are great for an all body workout, a low weight will still give good gains.

Add some planks and plank push ups, you will build very good muscle tone and strenghth. Mostly core , from the waist up.

Add some standing twist excercises, for the mid section, obliques and abs. In addition to the kettle bell squats, your core will be very strong.

Start a bike or jogging program , 30 minutes a day is good .

These excercises will give you an athletic build. More of a boxer build than monster.

Cut sugar and white carb, but keep eating.
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