Do THIS Weighted Calisthenics Workout to get BIG & gain MUSCLE

what's up caddy fam it's mike over here

and today

i'm going to show you a weighted

calisthenics workout to build

muscle mass so let's start this video

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alright guys so welcome to this new

video as you can see i'm standing here

with

a weight fast in my hand that's because

we're gonna do a weighted calisthenic

workout today

to build muscle mass so um now it's

around the late summer and you can say

the gain season has started

and what we mean with the gain season is

that we gonna make

muscle gains again and we're gonna put

on some extra weight

so we're gonna increase our weight and

our muscle mass to eventually get

stronger work with progressive overload

and nothing is better to work with

weights if you wanna

like really measure your progressive

overload in calisthenics

personally like to work with a weight

fast if you want to do a quick and

effective workout

because it's just really easy to carry

on it's easy to adjust

the weights in the weight fast it's a

really functional way to train with

and it also doesn't like hang like a

weight belt it's like swinging around

all the time

so for this workout you should have

already mastered the basics

and we're gonna work in a 8 to 15

rep range because with building muscle

mass it's really important that you have

enough time

and attention during the workout but

also not doing too many repetitions

up to 20 repetitions because then you're

gonna work your endurance and that's

what we want to avoid during this

workout because we want to

add muscle gains and really target our

muscles

so that's what we're going to do with

this workout so let's get this workout

started guys

all right guys so today we have a full

body workout for you today first we're

gonna start off with

some upper body movements and afterwards

we're gonna hit our lower body and also

our core

we're gonna do two exercises per muscle

group

so we're gonna start with the hardest

exercises so let's start with the first

exercise the weighted pull-up

let's go

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all right ready so i got 10 kgs on the

weight vest

and as you can see it's really easy to

tighten the weight fast on

on your on your body so let's get 10

repetitions in for the first set

you're going to grab the bar shoulder

width apart and make sure

you go all the way up that's one

two three

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all right guys so that was the first set

10 repetitions

you want to do three to four sets of

this exercise

and have 90 seconds rest in between the

sets

that's optimal for making muscle gains

and also we're training in a reps and

set stealth training

so instead of a circus self training we

do all the exercises like in a sequence

now we're taking rest do four sets of

each exercise

then move on to the next exercise

because then you can really

focus on the exercise itself take some

rest and also track your progress

really easily so this was the first set

i'm gonna do three sets of the weighted

pull-up then i'm gonna move on to the

next exercise

the weighted dip so let's do this

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all right so for the dips i'm gonna

increase the weights a little bit

as you can see we have all the weight

blocks over here

every weight is 1 kg and we can

fit this in right here so i just did

weight pull-ups with 10 kgs now

i'm gonna do

the weighted dips with 15 kgs

so putting five blocks in here

and leave some weights for the next

exercises

so let's get this exercise in

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all right so time for the first set so

with the first set you want to do as

maximum

reps as possible while being in a range

from 6 to 15 repetitions with the

maximum weight as possible so

let's see how many reps i can get

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so

all right so there was 15 repetitions so

now i know i can increase the weight

up to 20 kgs in total so that's what i'm

gonna do

for the next set

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all right guys so time to move on to the

third exercise this time a pulling

exercise again

for the back and the biceps we're gonna

do the australian pull-up

or the body weight row and i'm gonna use

the

pro grip barmania pro chalk and

also from guessing family a

collaboration between us

uh we have this new product also on our

webshop so if you want to check it out

see the links down in the description it

gives you a lot of grip during the

exercise

and because this is a hanging exercise i

like to use some

some chalk

and the good thing is it doesn't give

you

much waste like all the powder which you

normally have with a block of magnesium

so got the grip over here

and the good thing is we're going to do

this exercise in the normal

standard progression so that is in a

diagonal line and pulling the bar

towards our waistline

and we can progress by adding more or

less weights so i got still 20 kgs on a

weight fast

so i'm gonna do as many repetitions as

possible up to

15 repetitions so let's do this

make sure to grab the bar at shoulder

width stand in front

toes on the ground activate your scapula

and let's start exercise

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all right so that was 15 repetitions so

that was close

to 15 repetitions so now i know the

benchmark

15 reps 50 for 20 kgs on the weight fast

for three more sets so and then we're

gonna move on to the fourth

exercise which are push-ups

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all right so time to move on to the

fourth exercise now we're gonna do

push-ups on a straight bar i can do it

on the straight bar you can also do it

on the floor of course

i'm gonna do this with 20 kgs again and

see how many repetitions i can do

four sets in total so let's get this

exercise started

so you want to make sure that you have

your hands shoulder width apart again

have a completely straight body first

scapula

activation so don't hang like this but

push your shoulders away and from here

we're going to initiate the exercise

so three two one and let's go

one two

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now

all right so that was 15 repetitions

again

so i probably gonna do for the next

exercise

12 repetitions then 10 and then eight

so i still have lots of volume on this

exercise which is really important

to make muscle gains so let's finish off

this exercise

and then move on to the second part of

the workout lower body and

abs

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all right so just finished the first

part the upper body we did four

exercises

with four sets so in total just 16 sets

now we're going to move on to the lower

body and first we're going to start off

with squats or jumping squats i'm gonna

do jumping squats

um and the good thing with this weight

fast it's really stable

so that enables us to do like explosive

exercises

when we're training legs it's really

good to especially if you're

already used to the like the basics of

leg training

then the normal squat is probably not

that

challenging anymore so then you can do

jumping squats or either

weighted jumping squats so let's get

into this exercise

all right so we're going to start this

exercise feet at shoulder width

and the knees track the toes so it means

they go

towards the toes and we're going to jump

as explosive as we can

you can use your hands to elevate if you

want and really important is that you're

gonna land as

soft as possible you try to so you're

gonna try to break the fall so

let's get as many repetitions in as we

can three two

one

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all right so that was 15 repetitions and

i could really feel the burn

on my quads and my hamstrings so it's a

really effective

leg exercise so now try to do three more

sets again

then we can move on to the next exercise

right so we've come to the very last

exercise like i said we're going to do a

static exercise and we're going to do

the blank hold

statics are really good for calisthenics

if you want to learn the handstand the

back leaf or front lever then you should

definitely do

one static exercise in your workout so

we're gonna do

the weighted plank with statics the rule

applies that run repetition

is approximately the same as two seconds

so if you want to do

15 repetitions then you should do at

least 30 seconds of a hold

so you want to pick a weight of which

you can perform at least 30 seconds

up to 45 seconds or one minute so i got

a 20 kg weight fast so i can't

put any more weights on this so let's

try to do as many

seconds as possible let's go this is

also the finisher

of this workout

all right so we're gonna do the elbow

plank so we're gonna place our elbows on

the floor

right underneath our shoulders and of

course your body as straight as possible

let's go in three two one go

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try to activate your glutes and tighten

up your core

and push your elbows into the ground

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so make sure to watch your breathing

breathe in slowly and also

breathe out very slowly

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so that's one minute let's see how far i

can push this

five four three

two one oh

oh oh all right

so that's two minutes with 20 kg

that seems for a fair amount of a blank

hole

all right guys so that was the full

weighted calisthenics workout a full

body workout

and like i said you should do four sets

of each exercise try to do

five to try to do six to 15 repetitions

per exercise

add up the weight if you can do it per

set and if i can give you

one crucial tip that helped me the most

with making muscle gains and

making strength gains that is tracking

your

workout results so every time you do

this exact workout

write down your results from the first

set from the second set and then

the next workout you know exactly what

you have to beat and how many

weight you should add on on the weight

fast so that's it for this workout guys

and i have one

really special announcement because

we're gonna give you

this exact breakfast we're gonna give

this one away

for free so you can win this exact

weight fest from

street gains by commenting on our

youtube channel

why you want to win this weight fest and

also go to our instagram post

there you can find the giveaway post and

make sure to

tag two friends and also follow street

gains on our instagram post you can find

all the links down in the description

and this weight fest might be yours next

week

so guys that's it for this video if you

want to start with calisthenics need

some more help

visit our website gathersinxfamily.com

we have lots of workout plans we do

online coaching again

so that's it for this video guys and

i'll catch you in one of the next ones

peace out

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when i found calisthenics family and

they were offering this program plus the

online coaching for a very affordable

price

so i decided to try it if anyone's

looking to start calisthenics i would

highly recommend this

it'll it'll do the same for you i'm

gordon and i've been with calisthenics

family for

almost three months now and all the time

i've had yannick as my trainer

like michael orionic can just be like

that little extra push

to keep you going you're also seeing the

pictures i'm really proud of myself that

what i achieved in the last eight weeks

go for it and start your journey

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you