Do This to Build Muscle with Calisthenics + Beginner Workout Plan

Bullshit.

Bullshit.

Bullshit.

Watch this video to learn how you can build

What's up, guys

It's Michael here from Calisthenics Family.

In the fitness world,

You hear a lot of people saying

that calisthenics, athletes are skinny, don't train legs,

and it can only be used to learn skills

like a handstand or a human flag.

It is also said that you can't build muscle with calisthenics, but

In this video, I'll explain in detail

And I will also give you a full workout plan that you can start

with to build muscle with calisthenics,

which can be found in our calisthenics family workout app.

So this video is for everyone that wants to build muscle

with calisthenics.

Before I start,

Make sure to watch this video all the way

till the end to discover this

Give this video a thumbs up and subscribe if you haven't yet.

So without further ado, let's get started.

Let's first have a look on how muscle building works,

the process of muscle building is also known as

and this occurs when muscle fibers are subjected

to

during resistance training.

After a certain training stimulus, the body responds

by

the muscle fibers, resulting

in increased muscle size and strength.

This whole process

is facilitated by

of the muscles over time.

This element, progressive overload

can be realized in different ways.

The most common way is by increasing

the weight each time you hit the gym.

But in calisthenics, we generally don't use weights

to increase the intensity of the exercise.

So let's have a look to some alternatives

how we can still activate the process of

The first and most common way

is by adding more reps and sets of the exercise.

For example, you can start by doing

four sets of five pushups in the first week.

Each week you will increase this number

by one repetition until you have realized four

sets of ten repetitions after five weeks of training.

The optimal rep range for hypertrophy or muscle growth

is generally considered to be

8 to 12 reps per set.

However, it's important to note that

using a variety of rep ranges can be beneficial

for overall muscle development and preventing plateaus.

The second way to stimulate progressive overload

is by doing

Let's say you can do pushups

easily for 10 to 12 repetitions.

Then you can use this method to make it harder.

Do this by holding the bottom

position of the pushup for 2 seconds each repetition.

If you can do this for all ten reps,

there will be much more time under tension,

which will put a lot more strain

on your muscles and therefore

Another great way to target the muscles in a different way

is by incorporating

For example, a tucked frontlever.

Isometric

holds can help build muscle by creating tension in the target

muscles for an extended period of time, leading to increased

muscle fiber, recruitment and activation.

For example, with a tucked frontlever

the rear delts and lets will be

the rear delts and lets will be

the rear delts and lets will be

worked as well as a shoulder stabilizers.

worked as well as a shoulder stabilizers.

When it comes to isometric training.

Generally

So for muscle growth you should target

between a minimum of

The fourth way to stimulate progressive overload

is by having less rest time in between your sets.

When you reduce your rest time, your body has less time

to recover between sets of the exercises.

This means that your muscles are required to work harder

in a shorter period of time, leading to

As a result, this will lead to adaptations in your muscles,

such as increased strength and muscle growth.

A common training method that uses

this principle is called

which refers to

For example, do as many rounds of

I always like to end my workouts with this style of training.

It builds muscle, endurance and also gives

one hell of a good pump too.

Another great way to implement progressive overload

in calisthenics is by increasing

the intensity of the exercise.

This method is mostly used

and makes calisthenics

With this method, you make the exercise harder

by doing a progression or variation of the exercise.

For example, with the pushups,

you can modify the intensity by doing

a diamond pushup,

clapping pushups,

or even one arm pushups.

Another example is the pull up.

You can make it harder by doing

wide pull ups,

or archer pull ups.

Or when training the core.

You can start with knee raises

then do a leg raise

until you can do toes to bars.

By implementing these modifications,

you increase the difficulty of the exercise and place greater

stress on the muscles, stimulating adaptations

and promoting gains in strength and muscle mass.

Over time, you can continue this progress

by implementing even more challenging variations

such as muscle ups and handstand push ups.

So now that I have shown different ways

to build muscle with calisthenics,

let me give a simple but effective workout routine

that you can do that involves

all these training principles.

Something that I haven't mentioned yet,

but that's important to know when creating a workout routine

is that it's most effective to train your muscles

at least twice a week for optimal muscle growth.

Also, you want to have at least

48 hours rest for optimal recovery.

So if you want to train, you complete body

and want to build as much muscle as possible,

this would be a very effective

4 to 5 day split routine.

and Sunday is rest.

As you can see from the given exercises,

reps and sets, they are different ways

of progressive overload implemented.

Over time you can

to challenge yourself

and to

All right, guys, there you have it.

A complete guide on how to build muscle with calisthenics.

I hope this video is helpful and that you will use

some of the tips in this video.

Like I mentioned in the beginning of the video,

the routine that I've just shared with you

is accessible in our Calisthenics Family workout app.

You can easily schedule this workout routine

into your calendar and keep track of all reps and sets,

which is crucial for muscle growth.

So if you want to get started with this routine,

Lastly, let's get into this

This week we'll give away

one set of our calisthenics family rings,

which is a great piece of equipment

to target your muscles in a different way to build muscle.

So,

after publishing this video.

The winner will be announced in next week's video.

This is what we gave away in last week's video,

and the winner will appear right here in this screen.

Congrats.

Let us know in the comments

And don't forget to like subscribe

and put your notifications on so

you won't miss the giveaway winner.

Thanks for watching and we'll see you at one of the next videos.

Peace out.