The Calisthenics Thread

[Arnold Strong]

You think you're strong? Master your own body first with this simple routine:

THE WORKOUT
1. L-Sit To Handstand (5X)
2. Explosive Muscle Ups (8X)
3. High Box Jumps (8X)
4. Handstand Press On Box (6X)
5. Windshield Wiper Dead Lift (8X)
6. L-Sit To Planche (8X)
7. L-Sit Rope Climb (1X)
COMPLETE THIS ROUTINE 4X



Add some explosiveness to it:

EXPLOSIVE FULL BODY WORKOUT
1. EXPLOSIVE MUSCLE UPS
2. EXPLOSIVE DIPS BACK & FORTH
3. HIGH PULL UPS
4. BACK FLIP (EXPLOSIVE) BURPEES
5. SINGLE LEG BOX JUMPS
6. PLANCHE + PUSH UP COMBO
7. EXPLOSIVE SIT UPS
MAX REPS EACH EXERCISE UNTIL FORM BREAKS
REPEAT ROUTINE 3X TO COMPLETE WORKOUT


Or, if you're in a hurry, do this quick 10 minute workout

10 MINUTES OF HELL! WORKOUT
1. Muscle Ups
2.Weighted Dips
3. Front Lever Raises
4. L-Sit To Handstand
5. Dead Lift
6. One Slow Push Up
7. Aus. Pull Ups (close)
8. Hanging Knee Raises
9. Farmer Walks
10. Plate Raises

 

[tenpoundsleft]

You think you're strong? Master your own body first with this simple routine:

THE WORKOUT
1. L-Sit To Handstand (5X)
2. Explosive Muscle Ups (8X)
3. High Box Jumps (8X)
4. Handstand Press On Box (6X)
5. Windshield Wiper Dead Lift (8X)
6. L-Sit To Planche (8X)
7. L-Sit Rope Climb (1X)
COMPLETE THIS ROUTINE 4X



Add some explosiveness to it:

EXPLOSIVE FULL BODY WORKOUT
1. EXPLOSIVE MUSCLE UPS
2. EXPLOSIVE DIPS BACK & FORTH
3. HIGH PULL UPS
4. BACK FLIP (EXPLOSIVE) BURPEES
5. SINGLE LEG BOX JUMPS
6. PLANCHE + PUSH UP COMBO
7. EXPLOSIVE SIT UPS
MAX REPS EACH EXERCISE UNTIL FORM BREAKS
REPEAT ROUTINE 3X TO COMPLETE WORKOUT


Or, if you're in a hurry, do this quick 10 minute workout

10 MINUTES OF HELL! WORKOUT
1. Muscle Ups
2.Weighted Dips
3. Front Lever Raises
4. L-Sit To Handstand
5. Dead Lift
6. One Slow Push Up
7. Aus. Pull Ups (close)
8. Hanging Knee Raises
9. Farmer Walks
10. Plate Raises

Good stuff - if you're 5' 5" and 125lbs.

 

[Arnold Strong]

Good stuff - if you're 5' 5" and 125lbs.

And gets better the taller and heavier you are, as all those exercises are much harder to perform.
Weaklings and fatsos need not apply.

 

[tenpoundsleft]

And gets better the taller and heavier you are, as all those exercises are much harder to perform.
Weaklings and fatsos need not apply.

Well, it's practically impossible to do a lot of it if you're over 6' and 220lbs. Physics.

 

[Arnold Strong]

Well, it's practically impossible to do a lot of it if you're over 6' and 220lbs. Physics.

I'm well over 6' and can do a lot of this stuff, and what I cannot do it's not because of my height, but because it's hard as fuck to do for anyone. Yes, many of these exercises get harder the taller you are, but that's the challenge of it.
You can see this guy, Chris Heria, performing many of these exercises with added weight in many of his videos. Wearing a weighted vest or a weight belt allows him to go way over 220lbs. He's no midget either.

 

[tenpoundsleft]

I'm well over 6' and can do a lot of this stuff, and what I cannot do it's not because of my height, but because it's hard as fuck to do for anyone. Yes, many of these exercises get harder the taller you are, but that's the challenge of it.
You can see this guy, Chris Heria, performing many of these exercises with added weight in many of his videos. Wearing a weighted vest or a weight belt allows him to go way over 220lbs. He's no midget either.

Don't get me wrong, Iike body weight movements, and I've gone so far as do a partial lever, but I also recognize physics - pivot points and the fact that mass increases by the cube whereas muscle strength only increases squared, so it's impossible for a taller guy to keep up. How many 6' Olympic gymnasts are there? None.

 

[Arnold Strong]

Don't get me wrong, Iike body weight movements, and I've gone so far as do a partial lever, but I also recognize physics - pivot points and the fact that mass increases by the cube whereas muscle strength only increases squared, so it's impossible for a taller guy to keep up. How many 6' Olympic gymnasts are there? None.

I don't see many 6' pro bodybuilders either, but that doesn't stop millions of tall guys from lifting to gain some muscle. Yes, it's harder for us, we still do it.
It's all about bettering yourself, and calisthenics, which is not necessarily performed at body weight, works great for developing enormous strength, power and agility. It's a wonderful alternative for many, if it's not your cup of tea fine, there are a thousand threads about lifting in this forum. This is The Calisthenics Thread.
Also, none of these exercises are in the Olympics.

 

[tenpoundsleft]

I don't see many 6' pro bodybuilders either, but that doesn't stop millions of tall guys from lifting to gain some muscle. Yes, it's harder for us, we still do it.
It's all about bettering yourself, and calisthenics, which is not necessarily performed at body weight, works great for developing enormous strength, power and agility. It's a wonderful alternative for many, if it's not your cup of tea fine, there are a thousand threads about lifting in this forum. This is The Calisthenics Thread.
Also, none of these exercises are in the Olympics.

As I said, I like these exercises, it was just your categorical "you think you're strong?" opener that made me comment.

One of my grandfathers was a national champion in in gymnastics, but he was also a short guy.

It's great exercise, and perhaps more importantly, I think it engages the CNS to a very high degree.

 

[Arnold Strong]

Here's another good workout

1. Handstand push ups (max)
2. Superset of:
Weighted muscle ups
Weighted straight bar dips
Weighted pull ups
3. Deadlifts
4. Toes to bar (with one hand, then with two)
5. Straddle planche push ups
6. Weighted dips drop set

 

[tenpoundsleft]

Here's another good workout

1. Handstand push ups (max)
2. Superset of:
Weighted muscle ups
Weighted straight bar dips
Weighted pull ups
3. Deadlifts
4. Toes to bar (with one hand, then with two)
5. Straddle planche push ups
6. Weighted dips drop set

Most of these are more reasonable for taller and heavier guys. I did 45lb weighted dips yesterday, 15 reps, deep and clean. Thinking about doubling the weight and going with a shorter ROM, not sure if it's good for the elbow to dip as deep as I do, my shoulders and hands almost touch. Your thoughts on that? So far, I've gone deep to maximize chest load, but now I'm thinking about focusing more on tri development. I'm heavy enough, but need more arm size (duh, I know).

Weighted muscle ups..... that's a beast. If you're over 200lb, you're plenty weeighted already. Yes, it's a lot of technique too - unless you're a CrossFit jackass and kip your way up.

 

[Arnold Strong]

Thinking about doubling the weight and going with a shorter ROM, not sure if it's good for the elbow to dip as deep as I do, my shoulders and hands almost touch. Your thoughts on that? So far, I've gone deep to maximize chest load, but now I'm thinking about focusing more on tri development. I'm heavy enough, but need more arm size (duh, I know).

Dips lend themselves to do them heavy. You can move more weight doing dips than doing any other upper body exercise. I do them to a 90 degree angle, beyond that you risk hurting your shoulders, I've never found dips on parallel bars to be harsh on the elbows.

Notice dips are the last exercise in this routine. That's typical. You save your strength for the hard exercises and finish off with easy stuff like dips, otherwise you'll find yourself trying to hang 5 plates off your belt. The handstand push ups at the beginning of this routine are primarily a triceps exercise, and a pretty challenging one, may I add. If you cannot do them, try them with your feet against a wall, or if that's to easy for you, by supporting your feet from the gymnastic rings (a suspension trainer works well too).

You can also try Korean dips (straight bar behind the back) or one handed bench dips to really isolate the triceps. Triceps extensions / skull crushers from the rings are also real good, and can be made as easy or as hard as you want them to be.

The weighted muscle ups are hardcore. But the muscle up is probably the first "advanced" calisthenics exercise one should master.

As for the second, I suggest the human flag:

 

[ergomaniac]

this is the book that introduced me to it.

and comes it comes in handy if you've been someplace where, for whatever reason, they don't have weights .

 

[showstoppa]

Don't get me wrong, Iike body weight movements, and I've gone so far as do a partial lever, but I also recognize physics - pivot points and the fact that mass increases by the cube whereas muscle strength only increases squared, so it's impossible for a taller guy to keep up. How many 6' Olympic gymnasts are there? None.

Height and weight only matter in the sense that it slows down progressions. If Kai muscle can do a ton of intermediate ring movements than so can anybody else when proper strength and mobility progressions are used. Sure it takes time, honestly up to 4 years just to reach about 75% of your natural genetic potential in the movements, but it's worth it if you want to have longevity in the iron game.

The ability of gymnastics strength training to help strengthen the soft tissue and teach body control is invaluable for any non competing bodybuilder imo. It's great for injury prevention.

 

[tenpoundsleft]

Height and weight only matter in the sense that it slows down progressions. If Kai muscle can do a ton of intermediate ring movements than so can anybody else when proper strength and mobility progressions are used. Sure it takes time, honestly up to 4 years just to reach about 75% of your natural genetic potential in the movements, but it's worth it if you want to have longevity in the iron game.

The ability of gymnastics strength training to help strengthen the soft tissue and teach body control is invaluable for any non competing bodybuilder imo. It's great for injury prevention.

Not saying it isn't good, just that you can't escape physics - pivot points are moving in a way that works against a taller person. And you can't avoid the fact that mass increases by the cube whereas muscle strength only increases squared with any dimensional changes. Or to simplify: the shorter you are, the easier it gets. Gymnasts are short.

 

[Arnold Strong]

Not saying it isn't good, just that you can't escape physics - pivot points are moving in a way that works against a taller person. And you can't avoid the fact that mass increases by the cube whereas muscle strength only increases squared with any dimensional changes. Or to simplify: the shorter you are, the easier it gets. Gymnasts are short.

Not sure why you keep bringing up gymnastics in a calisthenics thread, but yes, the taller and heavier you are the harder calisthenics gets. And that's a good thing, it means you can develop more strength using just your body weight. A pull up, for example, is a hell of a lot more impressive if performed by a heavy man with long arms than by a light, short man. Those of us on the taller side get more out of it, smaller folks will need to start adding weight sooner.

BTW, you can be pretty damn heavy and pretty damn tall to do pull ups, anyone who thinks he can't because he's too big is full of it. He's just weak and fat.

What's next? running sucks and I won't run because it favors tall, skinny guys? I won't run because I'll never sprint 100m under 10s?

In any case the reason gymnasts are short is because, unlike weightlifting and combat sports, there are no weight classes in gymnastics. If those sports didn't have weight classes weightlifting would be dominated by the heaviest and combat sports by welterweights and middleweights.

Calisthenics is fun and makes you strong. And those are reasons enough for me, and many others, to do it. It's very satisfying to finally be able to do an exercise that seemed impossible just a few weeks, or months ago. Take for example the video I posted earlier showing how to do a human flag. No matter their height or weight, no one can do that the first time they try, and the progression to get there is usually hard and long. But put in the work and you'll reach the next level.

 

[tenpoundsleft]

Not sure why you keep bringing up gymnastics in a calisthenics thread, but yes, the taller and heavier you are the harder calisthenics gets. And that's a good thing, it means you can develop more strength using just your body weight. A pull up, for example, is a hell of a lot more impressive if performed by a heavy man with long arms than by a light, short man. Those of us on the taller side get more out of it, smaller folks will need to start adding weight sooner.

BTW, you can be pretty damn heavy and pretty damn tall to do pull ups, anyone who thinks he can't because he's too big is full of it. He's just weak and fat.

What's next? running sucks and I won't run because it favors tall, skinny guys? I won't run because I'll never sprint 100m under 10s?

In any case the reason gymnasts are short is because, unlike weightlifting and combat sports, there are no weight classes in gymnastics. If those sports didn't have weight classes weightlifting would be dominated by the heaviest and combat sports by welterweights and middleweights.

Calisthenics is fun and makes you strong. And those are reasons enough for me, and many others, to do it. It's very satisfying to finally be able to do an exercise that seemed impossible just a few weeks, or months ago. Take for example the video I posted earlier showing how to do a human flag. No matter their height or weight, no one can do that the first time they try, and the progression to get there is usually hard and long. But put in the work and you'll reach the next level.

Look, I'm with you, it's great exercise. I like it too.

But denying the physics involved suggests that you are mentally deficient. Which you can't be. You're just stubborn.

And no, gymnastics would NOT be dominated by big guys, if there were weight classes. People wouldn't even want to watch the big and heavy guys, they'd be too slow and inelegant. Think about the amplitude of a pendulum, the frequency of the pendulum gets slower and slower the longer it is. Exciting gymnastics can only be performed by little people.

Calisthenics still is good exercise, just don't expect tall guys do it as well as a 5' 6" guy. Not possible in this universe.

 

[showstoppa]

You keep bringing up the physics but the the physics ensure is the taller you are the more overall strength you can develop. Sure you will take a lot longer to get to advanced moves but your strength and strength transfer to other things like weight lifting will be much greater than someone short. Also the overall benifits is better if you are taller as you can make progress over a longer period of time.

 

[tenpoundsleft]

You keep bringing up the physics but the the physics ensure is the taller you are the more overall strength you can develop. Sure you will take a lot longer to get to advanced moves but your strength and strength transfer to other things like weight lifting will be much greater than someone short. Also the overall benifits is better if you are taller as you can make progress over a longer period of time.

 

[Arnold Strong]

But denying the physics involved suggests that you are mentally deficient. Which you can't be. You're just stubborn.

I would like to return the compliment, but I'm not sure I could do it sincerely I've never denied the physics, just pointed out it proves the opposite of what you claim. Namely, that since performing these kind of exercises is harder for a heavier, taller athlete it is, therefore, a better exercise for him than for a smaller guy. A heavier man can progress doing body weight exercises for longer than a lighter one before he needs to add extra weight. He gets more out of it. To quote you: "If you're over 200lb, you're plenty weeighted already."

And no, gymnastics would NOT be dominated by big guys, if there were weight classes.

I never claimed it would. What I meant was gymnastics is dominated by small guys because the scoring system favors them. Performing a backflip at a weight of 90kg is a greater feat of athleticism than at doing it at a weight of 50kg, yet in gymnastics you don't get any extra points for that. A backflip is a backflip and that's the end of it. But objectively the heavier gymnast is achieving the greater challenge.

A possible way to even out the field is to introduce weight classes, and that would result in disciplines that favor speed and agility being dominated by small athletes while disciplines that favor power and reach would be dominated by larger ones.

In any case, while I find them impressive in their own way, I don't particularly care about gymnastics. This is a calisthenics thread.

People wouldn't even want to watch the big and heavy guys, they'd be too slow and inelegant. Think about the amplitude of a pendulum, the frequency of the pendulum gets slower and slower the longer it is. Exciting gymnastics can only be performed by little people.

You could say the exact same thing about combat sports, and in all fairness, most heavyweight fights are utter trash. Yet, people tune in. While they are slow, inelegant and gas out after five minutes, heavyweights have a tremendous amount of power that can result in exciting fights. No one watches them for skill, elegance o technique; People like one punch KOs.

Calisthenics still is good exercise, just don't expect tall guys do it as well as a 5' 6" guy. Not possible in this universe.

Define better. If your definition does not take into account amount of weight moved and ROM, explain why.

 

[Demondosage]

I bought a book once called convict conditioning. Now, I'm pretty developed myself and well over 200 lbs and my take on some of this stuff is it's good to incorporate what you can but some of it just isn't realistic for a bigger guy to be doing. The reason I say that is because its simply injury prone things for guys who are at a certain level of development.

Take the pistol squat for example, you don't see anyone of large stature doing them for a reason.

You cannot neglect physics here. It's in any physical activity from swimming to tennis to cycling, and even gymnastics as mentioned earlier. There is a good reason you don't see gigantic "bar stars" out here or muscled up swimmers. The body doesn't move the same way once muscle mass is added. Its a matter of flexibility to a large degree. Sure, you can try to be flexible but when there is more.muscle around a joint it's damn near impossible to duplicate the same thing someone weighing less could do. Just like a guy who has the strength and flexibility to do typewriter pullup and pistol squats all day long but would be crushed with a 315 lb load on a bar. Its apples to oranges