Don't Make These 5 Mistakes When You Start Calisthenics

Whatsup Guys! it’s Michael and Yannick here from calisthenics family

and in this video we’re going to give you the 5 biggest mistakes

that you should avoid when starting calisthenics

So first of all let’s clarify that everyone makes mistakes

and that making mistakes is very normal

We do make mistakes too

and all we can do is learn from it

So the purpose of this video is to make sure

that you guys don’t make the mistakes

that we see beginners making all the time

so you can progress fast in a safe and effective way.

Alright so let’s jump right into them

and make sure to subscribe if you like our video’s

and checkout our weekly giveaway at the end of the video

Let's start with the biggest mistake!

The biggest mistake of all is giving up too fast.

Why?

Because if you make this mistake

you won’t start and reach your goals at all

So what do we mean by giving up too fast?

It’s by trying an exercise,

failing at it,

and coming up with 20 excuses why this doesn’t work for you.

What you have to understand

is that Calisthenics is different from weightlifting

where you can basically not fail at an exercise, right?

You just start with 1kg and progress from there.

Calisthenics can sometimes be a bit frustrating and challenging.

Take for example a dip or a pullup,

it might be possible that you cannot do one rep of these exercises.

So what are you gonna do about it?

The easy way is to quit

and tell yourself that your body is not made for calisthenics.

Then the wise solution is to accept that you’re not at this level yet,

you’re at a place where even the strongest athletes started too.

Instead of giving up,

take a step back to a level where you can do a few reps,

give your body some time to adapt to the new style of training

and try again in 1 or 2 weeks.

I’ll promise you that you feel significantly stronger every week.

We ourselves where shocked about

how fast we progressed in the beginning.

It was an incredible feeling to unlock new moves every week,

and we definitely don’t want you to miss out on this feeling!

Alright now that we know that you didn’t give up,

we can move on to the next one.

The second mistake is one that we made ourselves

and one that we see so many people making too,

and that is rushing the process and skipping the basics!

This mistake applies to everyone at any level,

but especially to beginners so let’s start there.

So many beginners are skipping the basics

and start straight with trying to learn first progressions

of a muscle up, a handstand or a human flag.

We can guarantee you

that this is the perfect recipe for injuries and frustration

What happens when you don’t do the basic bodyweight exercises

like pushups, pullups and dips

is that your muscles and especially your tendons

won’t be developed to endure the load that your body gets

when performing explosive and static exercises

resulting in injuries and training plateaus

that you won’t overcome, unless you go back to the basics.

Rushing the process is also a big mistake

when you already have some training experience.

We know like no one else that it’s attractive

to skip progressions

and just try the final exercise that we’re trying to learn

We can be quite stubborn telling ourselves

we don’t need a resistance band

and that we can continue to practice a skill

even though we perform it with a bad form.

For us this was the biggest mistake in our entire journey,

we both ended up with a 9 month elbow injury

after trying to do exercises we couldn’t do.

So guys, don’t make the same mistake!

The third mistake is training without a plan.

Meaning that you’re getting your workouts in,

but doing random exercises every workout

from which you think will help you.

Or in another way,

doing the same workout over again without adjustment

For example when you’re following a youtube workout over again

without editing sets and reps everytime you do it.

Training with a plan is the only way

to ensure that you’re doing the right exercises

to work towards the goal you have.

One key principle that you have to implement in your training plan

is progressive overload

This simply means that at every workout

you should give your body a stimulus that has a higher intensity

than the stimulus from the previous training sessions.

Simply said, you should do more reps or sets

than the same workout from previous week.

When doing this for 8 weeks straight

you’ll easily move from 5 pullups to 10 pullups,

which would never have happened when trained without a plan.

Alright so before we move on to the next mistake

we wanted to let you guys know about an interesting ebook

that our friends at fatpoke put online.

They have written an ebook for those of you

who want to achieve big fitness goals

It’ll teach you the mindset you need to break down barriers

and keep making consistent long-term progress

from beginner or intermediate to advanced level.

The first section is available for free on their website

it’ll help you set goals that will keep you motivated to achieve them

we both were quite inspired only by reading that part,

so go check it out we’ll put the link in the description

If you enjoyed the free part, you can use our code CaliFam

to get 20% off the full ebook.

So now let’s move on with the video.

Then the 4th mistake, which is related to the previous one,

about progressive overload

is the mistake of not tracking your progress

Do you know what’s the worst thing that can happen

when I start my workout?

It’s the moment I realize that I forgot

to save the logs of my previous workout

It feels like my entire workout is useless

So why is this so bad?

Because I have no idea what amount of reps I should do

to make sure that I made progress

Guys, the best feeling when working out

is the feeling that you made progress

and that you got a step closer to your goal

We really can’t image how to workout

without that feeling of progress,

we’ve been tracking progress for 10 years now,

and if you aren’t doing it, you should start doing it today!

The last mistake that we have to point out

is to have a low training volume.

Which means that you’re not putting in enough work to achieve your goals.

A training volume that is too low can occur in different ways.

The first way is that you aren’t working out often enough,

let’s say you’re doing 2 or 3 solid 90 minute workouts per week

this won’t be enough to progress

if you’re targeting different muscle groups at each workout.

The second way of low training volume

is that you do workout 4-6 times per week,

but only doing so for 30 minutes.

This way you won’t be giving your muscles the training stimuli

that it needs to adapt and grow bigger and stronger.

The thumb rule for progressing optimally

is to workout each muscle groups twice a week,

where larger muscles need more load per workout

than smaller muscle groups.

For example, to grow shoulder strength and size

we’d suggest to do 2-3 shoulder exercises each workout

for biceps 1 or 2 exercises per workout will do the job.

Alright guys, these were the 5 biggest mistakes

that we want you to avoid during your calisthenics journey

They’re made way too often already

and it would simply be a waste of time to make them too.

If you found this video helpful,

make sure to share it with friends and your socials

before others will make these mistakes.

Alright so let’s get into this week’s give away.

To make sure that you won’t make the mistake

of skipping progressions,

we’ll give away one set of our premium 4-pack resistance bands.

The winner will be announced in the next video.

Last video we gave away a 3 month subscription of

our brand new calisthenics family app

and the winner will appear in the screen,

congrats and good luck with the app!

So guys, talking about our app,

it’s been 2 weeks since the release of our new app

and we are overwhelmed with all the positive experiences

that we received already!

The new app contains over 12 complete 8-12 week workout plans,

including our previous bestseller which is the full journey workout plan,

that teaches you all the impressive calisthenics skills

in 5 levels from novice to expert.

The app also includes programs for training at home,

muscle building,

skill courses,

and flexibility sessions.

You can download our app completely for free

to try out some of the plans.

For more information, checkout the first link in the description.

Guys, thanks for watching,

don’t forget to subscribe for more helpful video’s

and we’ll see you next week! Peaceout!