Calisthenics Workouts Pros and Cons TOP 4
What's up, guysé Jeff Cavaliere, ATHLEANX . Today we're going to cover the pros and thecons of calisthenics. Bodyweight exercise, bodyweight training. Some people argue thatthere's no point in doing bodyweight exercises, especially if you're trying to build musclemass. Others will say it's the best thing you couldpossibly do. Where do I sit on thisé I think there's some good and some â€“ maybe not bad,but not as good things â€“ about calisthenics. I want to cover them all in the tutorial. As our mom always said, quot;Jeff if you're evergoing to say something not so great about
something, make sure you start with the good.quot;So we're going to start with the pros here. Right off the bat I will tell you that there'sno doubt that the most inexpensive option when it comes to training is going to be bodyweighttraining, righté You don't need anything to get going. Theperiod of entry is very, very low. Now you can see here, just in a typical home gym youmight need a bench, or you might need some dumbbells. Here I have the ATHLEAN blocks.That would be a good enough start, but it's certainly not inexpensive. It's going to bean expense. Let alone if you want to continue to buildout that home gym and start getting machines
like this the expenses can go very, very high.The same thing can be said if you have to have a gym membership. Even though membershipshave come down in price, it can certainly become and expense for people over time. Now, if you're going to train with your ownbodyweight you might have to still start buying something eventually. Maybe just a pull upbar like this, but it's certainly not anything compared to what you have if you just neededto be able to use your own bodyweight and the space around you. The next in our top four actually builds offthat point. That's the fact that you can to
bodyweight exercise anywhere. It really removesthe excuses because you don't need anything elaborate in your surroundings. As a matterof fact, on my yearly trip to Canada in the summers, I find myself with no access to anythingbut my surroundings; but nature. I can get the job done. You guys have actuallyseen me incorporate stones and rocks into my training if need be, but I've done a completeworkout even from the back porch just because I know how to use my own bodyweight and space.It does provide, again, a better entry point, especially for those people that are a littlebit inconsistent with their training because they tend to find the excuses.
There's no excuses because you can drop downand give me 20 anywhere. Now, the next one is actually central to our belief system hereat ATHLEANX. That is the athleticism component. There is nothing more athletic than a goodbodyweight exercises. That's because most of the time, number one; they're compoundmovements and they allow us to move multiple joints at once and coordinate that movementtogether and really transfer that power throughout the kinetic chain. Whereas we have a lot of isolation movementsthat we do in the gym. I mean, let's face it. If we're doing a straight barbell curl,or a dumbbell concertation curl then there's
not a lot of athleticism involved in that.There will be benefits to that, which we'll cover over on this side, but for the factof the matter, right now a compound exercise is going to allow us to move our body moreathletically in space. So there is a benefit that we have at ATHLEANX.We're always trying to make things more athletic. We can take that simple curl and do somethingmore athletic like a builder's curl, which puts our body in motion, or not just a simple,single plane lunge. We can do what we have here, which is our three way lunge. You hitall three planes at once. So I'm not saying that you can't be athleticin the gym even with weights, but our bodyweight
How Many Reps to Build Muscle BODYWEIGHT EXERCISES
What's up, guysé Jeff Cavaliere, AHTLEAN.COM. What is the perfect number for a bodyweightexercise for you to do to get the best results from ité That's a good question here, guys. It's atricky question. Actually, I'm setting you up because that answer should be, 'It depends,quot;and it's going to depend on a lot of things. When you're working bodyweight exercises intoprogramming, you have to take into account a lot of different things, namely, the strength level of the person you'reprogramming it for. And secondly, their body
weight because the body weight is acting asa resistance. But there's so many times, there's so manyprograms that I come across where I see specific numbers being laid out there for you to doon a bodyweight exercise, and it's doing 1 of 2 things. We know it'sdoing a disservice to you, but it's doing it in 1 of 2 ways. Either it's setting the bar too low becauseif it's recommending 20 Pull Ups and you can do 30, guess whaté You're not really getting pushed hard enoughto cause an adaptive response. If it's saying
20 Pull Ups and you can only do 3, guess whaté You're being set up for failure, right, tofail in a bad way. So, what we want to do is, I wanted to kind of dip in to some ofour programming tactics here. One of the ones we use throughout a lot ofour NXT Programs which are our advanced monthly program that we have a lot of our guys havealready graduated from AX1 and AX2. And also, a lot of the foundation of whatwe do with the ATHLEAN XERO PROGRAM which has allowed it to help guys build muscle, much more than any other bodyweight programout there. So, it's this tactic that we have
here basically it's a multiplier effect. So, the way you want to really do this, andthis is kind of cool because you can actually take a bodyweight exercise by the time thistutorial is done, challenge a buddy, and see who does a betterjob on getting to this number. I'll show you how we calculate it. So, you take your bodyweight exercise, thefirst thing you want to do is, you want to do that exercise to failure. So, whether we're talking about Push Ups,or whether we're talking about a Pull Ups
or talking about Dips, you want to do yourfirst set, give it your best effort that you've got. Now, the cool thing again is, it may varyfrom day to day. We know that some days we show up to the gym feeling great, being ableto give us your best effort, and other days, not so much. So, we want tomake sure that we're talking apples to apples. We want to make sure that on the day thatyou've got your best, that we're going to get the best out of you.So, you take your first set, you do it to failure. Warm up really, really quickly. Youdo your first set to failure.
Once we've got that number, let's say it'sPush Ups, and I get 50 out, ok. That's my number. Now, how do we get a workout off of thatéWell, we look for 3 different stages, or 4. We've basically got a solid effort. A solid effort for me is basically a C+. Youknow, a C+ and B, C+, B probably. We've got 150. So, if you do 150 Push Ups for thatworkout, and again, the parameter of rest time is importanttoo. And I always say, let's keep this in a minute and a half or under.