50 Things Nobody Tells You About Calisthenics

Jun 27, 2024

Lecture Notes: 50 Things Nobody Tells You About Calisthenics

General Overview

  1. Calisthenics is Really Hard
    • More than just a training style; it's an entire skill.
    • Requires time and dedication.
  2. Popular Gym Exercises Belong to Calisthenics
    • Includes push-ups, chin-ups, dips, lunges, squat jumps.
    • Common in PE classes and military boot camps.
  3. Calisthenics in Training Programs
    • Most professional programs include at least one bodyweight exercise.
  4. Pure Calisthenics Can Be Boring Initially
    • Limited exercise options at the start.
  5. Equipment Enhances Training
    • Pull-up bars, low bars, parallel bars, TRX systems.
  6. Basic Fitness Level Required
    • Total body control and advanced core strength needed.
  7. Difficult for Overweight Individuals
    • Harder to control body weight; very rewarding when progress is made.
  8. Tests Relative Strength
    • Strength compared to body weight (as opposed to absolute strength with weights).

Training Principles

  1. Muscle Activation Similar to Weights
    • Muscles can't tell the difference between moving bodyweight or a loaded barbell.
  2. Progressive Overload Applies
  • Must progressively increase exercise difficulty to gain strength.
  1. Modified Exercises Are Tools, Not Goals
  • E.g., push-ups on knees, assisted chin-ups should be transitioned to full versions.

Advanced Techniques

  1. Eccentric Contractions Important
  • Greater force produced during muscle lengthening; use “negatives”.
  1. Mechanical Disadvantages for Progression
  • E.g., single arm or single leg exercises.
  1. Eventual Exercise Limit
  • Will hit an upper limit with calisthenics exercises.
  1. Using External Loads as a Solution
  • Consider weights for dips, chin-ups, lunges to increase difficulty.
  1. Challenges in Training Legs
  • Limited options past single-leg squats.

Routine and Recovery

  1. Rest and Recovery Similar to Weight Training
  • 48-72 hours of rest needed; muscles treated the same.
  1. Basic Split Routines
  • Use lower/upper body splits due to exercise limitations.
  1. Nutrition Remains Same
  • Same nutritional needs as weightlifting.
  1. Core Training Incorporated
  • All exercises inherently engage the core.

Additional Tips

  1. Mental Health Benefits
  • Outdoor training improves mental health (sunlight, natural environment).
  1. Need for Discipline
  • Often training alone outdoors requires higher self-motivation.
  1. Ballistic and Plyometric Exercises
  • Squat jumps, ballistic push-ups improve power.
  1. Maximum Velocity Training
  • Improves muscle fiber activation.
  1. Functional Training at Its Best
  • Natural movement patterns improve athleticism and mobility.
  1. Focus on Small Adjustments
  • Adjusting hand grips, body mechanics to optimize exercises.
  1. Warm-Up is Crucial
  • Proper warm-ups necessary to prevent injuries and maximize performance.
  1. Realistic Expectations
  • Training isn’t as glamorous as social media portrays.
  1. Intensity Control
  • Train with the same discipline and intensity as with weights, without overtraining.
  1. Fat Loss and Body Composition
  • Promotes greater fat loss due to large compound movements.
  1. Huge Back Development
  • Pull-ups and chin-ups primary exercises for back growth.
  1. Master Dips for Chest Development
  • Like other exercises, dips are essential for chest growth.