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combining calisthenics with weight
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training is the best way to train not
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doing that is the very first mistake
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that people make how do you fix it just
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do both that's what we're going to talk
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about today here's the thing we can all
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Trace our beginnings back to doing
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push-ups on the living room floor for me
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I saw Rocky doing one-arm push-ups
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Vegeta from Dragon Ball Z banging out
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one arm push-ups under 350 times Earth's
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gravity we see these things and we
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imitate them calisthenics are an
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immutable strength training practice
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that have existed for thousands of years
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eventually though we move on to
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primarily training with waste but
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something very important gets lost in
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the sauce when we do that today not only
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am I going to hook you up with a program
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that combines the best of calisthenics
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training and barbell training courtesy
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of a collaboration between myself and
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natural hypertrophy I'm also going to
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break down the general benefits of
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adding calisthenics to your training
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program and then how to make a good
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hybrid calisthenics barbell train
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session that's very important for you
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knowing how to run this program one and
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two knowing how to customize it to your
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needs as well we're going to break down
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mistakes to avoid when doing
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calisthenics in general and then how to
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fix them let's get started before we get
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into mistake number two generate a
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little discussion in the comments with a
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hot take so weighted ring push-ups are
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better than any bench press for
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hypertrophy I'm not going to elaborate
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but I want to see what y'all think we'll
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chat in the comments
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so mistake number two is going to
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pertain specifically to body weight
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calisthenics not training them hard
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enough if you're not training them hard
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you're wasting your time here's the
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thing you can gain muscle with anywhere
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between two and 200 reps it does not
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matter what matters is how well you can
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recover from it and then how hard you
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push those sets how close their
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proximity to failure is if you're doing
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a easy set of 50 or 30 or 20 on anything
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doesn't matter how many reps you do
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you're never going to grow from them you
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can get jacked from high rep training
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you just have to push them to a close
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proximity to failure now how do you fix
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that it's obvious like dude okay I'll go
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to failure but a lot of people don't
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have the mental stamina to just take a
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50 rep set to failure so here's how you
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do it cluster sets fix everything we
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love cluster sets if you haven't checked
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out my video content on cluster sets
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I've made a couple of those videos check
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those out after this but just in general
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I have a few you know preferred cluster
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set workouts that I enjoy you can apply
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those to things like push-ups dips
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burpees pull-ups inverted rows anything
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that you can do for reps more than 15. I
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also have a few examples of mechanical
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drop sets that you can use I really
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enjoy those as well mistake number three
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is extremely common no matter what your
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style of training is but it's not
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including isolation or accessory work on
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your compound calisthenics exercises I'm
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going to break it down to you like this
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if you're trying to increase your bench
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press and you're able to work your
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triceps yet you're not working your
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triceps you're never going to get the
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biggest bench press that you can it's
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just the truth much the same if you're
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trying to get a big weighted dip or a
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big weighted push-up or increase them
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for reps why are you not working your
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trash something like a tricep rope push
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down it's real simple guys a cable
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pulley system is not expensive you can
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put it right up on your pull-up bar you
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unlock the best tricep exercise for
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everybody dual rope push Downs are
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incredible they work every head of your
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tricep effectively and through its full
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range of motion they're really easy to
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recover from they flush blood through
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the joints and then bro to me they're
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just the most fun tricep exercise so
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adding your isolation is going to be the
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best way to prevent and cure that now
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what's a fun way that we can solve that
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oh okay I know I need to train my
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triceps blah blah here's the thing
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cluster sets are really fun for tricep
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Road push Downs you also have your every
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minute on the minute you can superset
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them with a bicep exercise you can use
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the one that sounds best or most
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applicable to you and then over time you
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progress that you switch to something
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else that's how you keep things fun and
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engaging but also making sure that you
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eat your vegetables mistake number four
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is by far one of the most pivotal
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mistakes that you can make but it's not
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structuring your training properly I
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have a whiteboard prepared back inside
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that we're going to go over but just
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succinctly you need to understand what
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goes into a program so that you know how
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to run it and how to customize it and
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that's exactly what we're going to do to
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show you exactly how to get the most out
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of your free program that I'm about to
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give you as well as how to customize
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let's go back inside I like to break
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down a competent hybrid calisthenics and
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weight lifting session in the three
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steps and for example we're going to go
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through a full body chest and quads
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emphasis I like to use a pyramid system
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that I got from John Meadows rest in
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peace it breaks down which movements are
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the most important you know your biggest
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chunkiest movements and then as you go
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up the pyramid the movements get smaller
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until you get to your abs and calves
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which you'll like take the least energy
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out of anything
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so first and foremost what a lot of
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people mess up with is the needs versus
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once analysis we have a fear of missing
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out right so we want to do absolutely
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everything that we can because that's
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what we want to do but you have to weigh
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that against what you need so if you
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need to work your legs because you have
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pencil legs or you need to work your
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back because your back is lagging you
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need to get those things nailed down
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first and then after that you can assess
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your wants
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related to that is what you want to
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emphasize you have to decide what your
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emphasis of the session will be now the
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program is a little open-ended in that
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it lets you pick a chest or shoulder
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exercise or a hamstring or a quad
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exercise that's by Design because I
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really want you to pick what you need
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last but not least you put it all
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together so I'm going to use myself for
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example again using a chest and quads
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emphasis because that's what I typically
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like to emphasize in my first full body
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session so at the base of the pyramid
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we've got our tier one exercises ring
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push-ups weighted is going to be my main
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chest press for the day and then after
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that I'm going to do an atg plat squat
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with an SSB like you guys see me do all
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the time
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after that tier two is any variation of
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something that you did down here that's
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just for some extra volume
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these aren't like how you would run them
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in order the program is going to show
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you how to do them in order this is just
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listed in order of importance in terms
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of how fatiguing they are by the way
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Guillotine ring push-ups again one of my
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favorite chest pressing exercises is an
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accessory to the tier one exercise tier
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two is covered boom tier three these are
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like your single joint exercises that
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work on muscles that might not get as
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much love or have a greater capacity for
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growth from your tier one and tier two
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exercises so for me I like doing like a
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good tricep workout so I start that off
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with rope push Downs just to flush blood
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into the elbow and get me ready to do
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tricep extensions afterwards I also got
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that from John Meadows
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in that same line of thought got my leg
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extensions the way that my legs are
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built I have long legs I'm a very hippie
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squatter even when I use quad berries
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biased variations I find that I can
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always use more quad work so I do leg
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extensions and then after that you got
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your abs and your calves that's really
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going to be whatever I feel like doing
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that day that could be like a ghd setup
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and a seated calf raise those are two of
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my favorites the way that you do these
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there's two ways you can do it so one
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it's active rest so you can use like an
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ab exercise and sandwich it between
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these things I give you the option of
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doing that on the program or you and or
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so you can do both you can superset
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these with any you know tier three
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exercises or any tier four exercises
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really any exercise that doesn't really
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rely on core stability you could
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superset something at the top of the
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pyramid with I cover that in this video
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here if you want more information about
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that
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real short and sweet fellas I see y'all
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back outside now the fifth mistake stake
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number five it's not doing your lifts
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your calisthenics exercises to a good
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standard this is applicable no matter
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what you do but specifically with
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calisthenics a lot of people will skip
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their eccentrics raise your hand if
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you've seen a fella you know you know
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try to do the most push-ups that he
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could and he's like doing half reps and
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he's skipping The Eccentric and he's
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bouncing off the floor
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you're not really going to get the best
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hypertrophy or strength that you're
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capable of achieving through a push-up
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when you do the Reps to those standards
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it's the exact same thing as when you
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see a fella doing a two inch range of
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motion Sumo debt lift with all bumper
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plates and straps and a deadlift bar or
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a fella that does a contortionist bench
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press they are not getting the best
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hypertrophy outcomes from doing those
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things much the same if you do your dips
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like a Sammy sausage head you're not
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going to get the best results possible
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so on the screen just for the main
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calisthenics exercises I have just good
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standards that you can uniquely follow
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with each of them but just in general
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with any calisthenics exercise
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you want to make sure that you're eating
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that eccentric a little bit no that
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doesn't mean do a super slow eccentric
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it just means feel the Accenture as well
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get a nice squeeze at the Top If that's
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applicable so things like pull-ups pulls
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in general make sure you get that nice
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squeeze at the top as well no it doesn't
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have to be an elongated squeeze but make
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sure you feel that Peak contraction
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fellas this was a lot of fun to put
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together for y'all this collaboration
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was really great and valuable for you as
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well now our free program that's going
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to be linked in the description of this
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video that program comes with a full
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list of resources that you can refer to
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if you have any questions so if you
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don't know what dynamic double
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progression is
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that is linked in the you know one of
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the tabs in the program and then you
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know recommended exercises that you can
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do like my favorites and H's favorites
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and then troubleshooting if something
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doesn't quite feel right or doesn't work
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well for you what to do in that instance
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I did my best to make this as complete
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of a program as possible and make it
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accessible to all of you if you have any
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questions about what we talked about in
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this video or after you take a look at
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the program
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give me questions
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real quick we have selected a winner for
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our Bells still giveaway I'm going to
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put their screenshot up on the screen
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what do you guys want to see in the next
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giveaway I'm just curious a lot of
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fellas said they wanted to see the arch
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nemesis bar but we're just curious what
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would you like to see from us when we do
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this again
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we'll see y'all later have a good day
