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there is this one big misconception in
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the calisthenics World there is
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seemingly one perfect path the success
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but the reality your body type your
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experience level and your specific goals
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demand all different approaches this is
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why seemingly so many beginners still
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struggle fitting in with calisthenics
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yet again there are gajillion videos out
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there on YouTube and so-called
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self-proclaimed experts giving advice
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but here is everything what actually
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matters the three pillars of calisthenic
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strength when we talk about strength in
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calisthenics we are actually talking
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about three distinct but related
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qualities up first we have endurance the
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ability to perform repetitions and
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sustain effort the second thing is
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power which is your explosive strength
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and your ability to generate Force
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quickly and thirdly we have specific
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strength this is the strength that is
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very precise and particular to the given
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skill to hyp specific movement patterns
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and positions and this is exactly where
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the
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Paradox comes in the type of
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strength you should focus on depends in
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entirely on your given circumstances
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your current level and your body type so
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many people get it all wrong beginners
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should start with the endurance which is
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in the easiest sense High rep
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calisthenics if you are starting out
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forget about all the fancy
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skills I know it's hard but trust me the
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foundation of kis enics trainings and
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success in calisthenics is endurance why
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endurance quite simple endurance
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training builds your connective tissue
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which is required for strength safely
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and gradually in those endurance sets
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lies the basic fundamentals on how to
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properly execute movements but if you
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want to be strong you need to be able to
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do at least 10 plus Pull-Ups this will
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in turn create more neural Pathways
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across your whole damn body which in
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return will help you to sustain your
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calisthenics journey and most
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importantly it gives you the initial
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volume which you need to progress
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further this is not bodybuilding you
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should not start calisthenics with a
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bodybuilding mindset you should not
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start calisthenics thinking of the most
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optimal hypertrophy training style this
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is not it you need volume in if you get
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loads of volume in your body will adapt
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to it I see so many beginners jump into
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low rep high intensity trainings which
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is basically either doing weighted
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calisthenics before even being able to
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do 10 normal pull-ups or 10 dips because
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some influencer told them that weighted
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is the way to go no the beginner tendons
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are not ready if you're watching this
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and you can't do 10 plus pull-ups your
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tendons are not ready for doing weighted
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calisthenics the movement pattern is not
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there when you're unable to do less than
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10 pull-ups when you're unable to do
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less than 15 dips let's say you will
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either get frustrated or you will
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drastically injure yourself at that
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point I saw a guy literally two days ago
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doing dips the guy did weighted dips
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with an extra 2.5 kg the guy in my eyes
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couldn't even do them above six what is
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the point the guy was clearly a beginner
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I had a debate with one of my lucky
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commenters who noted it out and he
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wanted to know how does it exactly work
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for anyone thinking if you're thinking
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of doing weighted calisthenics but you
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are unable to do 10 plus pull-ups you
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need to get get the volume in first
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think of it logically volume is the
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fundamentals in calisthenics I'm not
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telling you to do 40 pull-ups I'm not
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telling you to do 120 tips what I am
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telling you is that you should be at a
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level when you're comfortable at doing
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10 plus pull-ups when you feel
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comfortable at doing at least 20 tips
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this is the fundamentals you cannot
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expect to add weights start any kind of
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skill training before you have hit those
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numbers it is much safer if you stick to
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only volume work there is no
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optimization you can take your
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optimization put it up in your ass
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because the planches the heavy sets of
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pull-ups they don't want to hear any
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optimization [ __ ] calisthenics is
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the freest form of training and we
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should keep it that way as well if you
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want to grow muscles go into bodyb
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building do your optimization there in
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my honest eyes of doing kisic for 12
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years I have never seen an optimization
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bro in calisthenics who has even
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reached a muscle up I'm not going to lie
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to keep it precise for beginners start
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with the higher rep ranges anywhere from
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10 to 20 this will actually give you the
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optimal strength to move on to the next
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level Focus
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when I mean when I say Focus you should
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actually focus on getting your forms and
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techniques extremely good and fluent
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rather than putting on a weight vest
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with 2 and a half kilog and expecting to
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get some optimized progress these rep
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ranges do not count if you're a beginner
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just keep that in mind if you are
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optimizing for eight reps which will
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give you the best strength to [ __ ]
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muscle building ratio you're a beginner
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bro you should learn the fundamentals
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I'm not telling you this to make you
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angry or to make you sad or to make you
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realize that what you have done for
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these last few months is depressing what
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I am telling you is my brother the best
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way to progress initially is to Simply
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do volume stay out of the weights unless
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you can at least minimally add 10 20% of
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your body weight and the most important
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thing master the basics before you move
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on into harder variations that includes
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weights that includes different moves
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transitioning from a pullup to a muscle
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up fundamentals High rep calisthenics
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for the intermediate guys you need to
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embrace the power once you have built
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your endurance up to that level which we
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previously talked about and only and if
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your basic movements are solid it's it's
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time to actually put in some power moves
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power training is literally where the
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magic will happen if you're an
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intermediate guy it Bridges the gap
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between the high rep calisthenics and
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the low rep calisthenics skills this
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aspect or this ratio teaches literally
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teaches your nervous system to activate
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more fibers you need that explosive
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power how else are you going to get that
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once you've reached the ceiling from the
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high rep calisthenics then it will
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drastically give you boost and the jump
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once you start implementing the actually
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harder elements such as using weights so
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for the guys who are in the middle and
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feeling quite stuck or don't know how to
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transition either add some explosiveness
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to your basic movements either it could
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be just for an example doing push-ups
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more explosively doing pull-ups more
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explosively you get the deal and the
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second thing is finally incorporating
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weighted calisthenics if you expect to
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get skills don't jump into weight
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calisthenics blindly because that will
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dramatically stall you in actually
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learning skills and in this stage you
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should work on that 5 to 10 rep ranges
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and this is the point where you should
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start mixing endurance days with power
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days throughout the week I personally
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found it extremely beneficial for me and
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for the advanced guys the hyp specific
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guys when I say hyp specific I mean the
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guys who already can do a few front
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levers who hold a few seconds of PL how
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can you actually go further than that at
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the advanced level it all boils down to
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the specific strength this is the highly
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specialized style of strength which
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allows you to perform those impressive
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skills we all love and want and the
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specific strength is all about training
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the exact positions for your desired
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goals often working at very high
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intensity and low reps and sometimes
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even using unorthodox ways and training
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methods that might look strange to
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others for an example like using the
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imom method every minute on the minute
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but this is where the specificity
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actually comes in because in this part
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you need to tailor your approach to your
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exact body mechanics and body types to
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matter as we all know but here's the
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thing this is exactly where a lot of
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online advice falls short your body type
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will dictate which approach will work
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the best for you let me demonstrate this
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with weight calisthenics while some
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people preach that weighted calisthenics
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is the easiest hack to reach skills but
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in reality for shorter guys and lighter
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guys who are less than 6 fet weighted
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movements typically for them translate
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quite easily for their skills because
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their leverages and their body
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proportions are already advantageous for
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taller athletes over 6 ft such as myself
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we Face completely different leverage
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challenge ches since our limbs are
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longer this makes the skills such as the
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plants or the front liver exponentially
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more harder we quite often need
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different approaches and different
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training Styles compared to the shorter
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guys and for endomorphs the guys who can
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pack on size pack on strength relatively
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easily their approach needs to be
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different yet again they often need to
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focus on more of a relative strength
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building approach which is Frankly
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Speaking why you're seeing those bigger
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guys who are doing skills but at the
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same time they are not doing those very
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hard skills simply because their body
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has not mastered the load of straight
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arm movements Frankly Speaking and I'm
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seeing this drama all of the time
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shorter guys arguing with literally
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Giants compared to them about a specific
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form on a specific skill but they fail
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to understand one thing the body
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mechanics are different what suits for
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him does not suit for everyone and
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comparing the Hyper Elite genetically
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gifted guys to a vast majority of people
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who are not gifted Who weigh 40 30 kg
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more than them who are literally a feet
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longer than them this is uncomparable
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this is frankly uncomparable and any
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discussion is literally brain dead if
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you look at it with any eagles's view
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their bodies literally face different
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physics what works for the Hyper Elite
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will most likely not work for the
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standardized people while the hyper
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specific guys might give some nuanced
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approaches methods and systems frankly
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this is so individual this is too
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individual not a clear way there is no
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clear way you can argue all what you
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want about skills but the approach is
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always different because the bodies are
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always different and the transferability
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principle which a lot of people yet
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again misunderstand here is something
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very crucial to understand strength in
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calisthenic is hyp specific but it is
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also transferable to a point endurance
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work transfers well to overall
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conditioning and prepares your tendons
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power workor transfers well when you
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have hidden a plateau and to develop
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explosive movements specific strength
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work such as the skills will transfer
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directly into the desired skill which
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you're working on and this is exactly
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why I structure my trainings in phases
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so I could work on every single part of
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the strength aspect rather than
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stubbornly sticking to one approach and
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being like I am so good at the PLS
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you're a [ __ ] nerd shut the [ __ ] up
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you can't even dip your body weight
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you're a [ __ ] nerd this is my honest
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opinion and I will go to the Grave with
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it if you stubbornly stick to one
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approach whil it's not having the
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physicality the body practically
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anything else besides only one aspect
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you're a
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geek if you want to be a beast
00:13:52
callisthenic athlete a guy who looks
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checked who is visibly ripped who is
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visibly strong who visibly can move a
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lot of Weights you need to cycle through
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all of these approaches otherwise you
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will end up with a body looking like
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this and if I'm being honest with you I
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have always liked to try out different
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things I excel in doing many reps of
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Basics quite High a number just
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yesterday I did 25 pull-ups at the end
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of my weighted pullup session and yet
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again at the same time time I love to
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train for cisic skills but I recognize
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that if my goals were different if I
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were training hyper specifically for
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only one goal for a front lever or a
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plch I would need to adapt my Approach
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regardless of what works for me
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generally that is simply a fact
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calisthenics when done correctly is
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hyper specific just like any sport the
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guy who can do 25 muscleups might not be
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a beast when it comes to a front lever
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the guy who can do 20 PL push-ups might
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not even be able to dip 50 kg and vice
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versa so the practicality of all of this
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how do you apply this knowledge firstly
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you need to identify your current level
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honestly for the beginners focus on
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building your volume up the Bedrock of
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any kind of progress in calisthenic is
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all based in the volume this is not
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bodybuilding you need your body to last
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so don't put on a weight West
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of Two and a Half kilog because if you
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expect to be better at calisthenics just
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do the basic tips just do the basic
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pull-ups until you can pump them out
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fluently and precisely and correctly
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because if you put on weights too early
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your calisthenics progress will lack
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thus in return it will only give you the
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weighted calisthenics results for the
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intermediate guys start playing around
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with different approaches
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once you have reached the level of being
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able to do 10 to 20 pull-ups 20 to 30
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dips start incorporating power work
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alongside your regular endurance
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trainings start doing different
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variations of exercises start
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incorporating different methods
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especially weights and start actually
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training for these skills and for the
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advanced guys who have the previous
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steps locked in get hypers specific on
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one goal on one skill initially the
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second thing is you need to consider
00:16:30
your body type are you taller you most
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likely need more time on the specific
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progression part and you need extreme
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patience when it comes to any horizontal
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skill for the shorter guys take
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advantage that the hyper specific skills
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come easier to you but still follow the
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basic progression principles and don't
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injure yourself and if you are overall
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heavy or a bigger guy focus on relative
00:16:57
strength development at first get all of
00:17:00
your numbers up thirdly train in phases
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the initial endurance phase when you're
00:17:07
simply starting out should be anywhere
00:17:09
from 4 to 6 weeks the power phase yet
00:17:12
again 3 to 4 weeks the specific strength
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phase 3 to four weeks recovery to a Del
00:17:18
Lo week and repeat the cycle with
00:17:21
adjustments made accordingly phases can
00:17:23
be longer the phases can be shorter it
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really doesn't matter the most important
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thing is you want to be a well-rounded
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athlete cycle through them it could be
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even months so in conclusion the
00:17:35
calisthenic strength Paradox is this
00:17:38
there is no single path to strength only
00:17:40
the path that respects your body your
00:17:44
current level and your goals when you
00:17:48
understand this you will stop wasting
00:17:50
time on
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stupid approaches systems that were not
00:17:55
designed for you you will stop comparing
00:17:58
your progress to athletes who frankly
00:18:02
are not like you who have completely
00:18:05
different body types and you will
00:18:07
finally start making real sustainable
00:18:10
gains so remember beginners master the
00:18:13
basics High rep kisic intermediate guys
00:18:17
start incorporating weights start
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incorporating power moves to get through
00:18:22
of that initial block or ceiling for the
00:18:25
advanced guys hyper focus on specific
00:18:28
skills always adjust based on your body
00:18:30
type and response drop a comment down
00:18:32
below and tell me which approach you
00:18:35
love the most do you cycle them through
00:18:38
just like me or are you more of a
00:18:40
nuanced guy and say I only want the hand
00:18:45
stand you can get the hats first link in
00:18:47
the description thank you for watching
00:18:51
see you very short see you very shortly
