The ULTIMATE Hybrid Calisthenics Program (Feat. Natural Hypertrophy)

00:10:46
https://www.youtube.com/watch?v=nUqNw_cgeZc

摘要

TLDRThe video emphasizes the benefits of combining calisthenics with weight training, outlining common mistakes and how to correct them. It discusses the importance of training intensity, incorporating isolation exercises, and structuring workouts effectively. The speaker provides a program that integrates both training styles and encourages viewers to engage in discussions about training methods. Key points include the significance of pushing sets to failure, using cluster sets, and maintaining proper exercise standards for optimal results.

心得

  • 💪 Combining calisthenics and weight training is essential for optimal results.
  • 🚫 Not training hard enough is a common mistake in calisthenics.
  • 🔄 Incorporate isolation exercises to enhance compound movements.
  • 📊 Structure your workouts based on needs versus wants.
  • ⚡ Push your sets close to failure for better muscle growth.

时间轴

  • 00:00:00 - 00:05:00

    The video emphasizes the importance of combining calisthenics with weight training for optimal strength development. It discusses common mistakes in calisthenics, such as not training hard enough and neglecting isolation exercises. The speaker introduces a hybrid training program that incorporates both calisthenics and barbell training, highlighting the need for proper structure and customization based on individual goals. The discussion also includes the significance of training to failure and using techniques like cluster sets to enhance muscle growth.

  • 00:05:00 - 00:10:46

    The speaker outlines a structured approach to a hybrid training session, focusing on prioritizing needs over wants in exercise selection. They explain a pyramid system for organizing exercises, starting with compound movements and progressing to isolation work. The importance of maintaining good standards in calisthenics exercises is stressed, including the need for proper eccentric movements and full range of motion. The video concludes with an invitation to engage with the program and a mention of a giveaway, encouraging viewer interaction.

思维导图

视频问答

  • What is the main focus of the video?

    The video focuses on combining calisthenics with weight training for optimal strength and hypertrophy.

  • What are some common mistakes in calisthenics training?

    Common mistakes include not training hard enough, neglecting isolation exercises, and improper workout structuring.

  • How can I improve my calisthenics training?

    You can improve by pushing your sets closer to failure, incorporating cluster sets, and including isolation exercises.

  • What is a hybrid training program?

    A hybrid training program combines calisthenics and weight training to maximize strength and muscle growth.

  • What should I focus on in my training sessions?

    Focus on your needs versus wants, and structure your workouts to emphasize areas that require improvement.

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  • 00:00:00
    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
  • 00:00:06
    that people make how do you fix it just
  • 00:00:08
    do both that's what we're going to talk
  • 00:00:10
    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
  • 00:00:48
    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
  • 00:01:28
    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
  • 00:03:01
    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
  • 00:04:22
    have a whiteboard prepared back inside
  • 00:04:23
    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
  • 00:05:10
    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
  • 00:06:20
    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
  • 00:06:27
    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
  • 00:06:41
    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
  • 00:06:58
    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
  • 00:07:23
    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
  • 00:08:11
    here if you want more information about
  • 00:08:13
    that
  • 00:08:14
    real short and sweet fellas I see y'all
  • 00:08:16
    back outside now the fifth mistake stake
  • 00:08:18
    number five it's not doing your lifts
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    your calisthenics exercises to a good
  • 00:08:24
    standard this is applicable no matter
  • 00:08:26
    what you do but specifically with
  • 00:08:28
    calisthenics a lot of people will skip
  • 00:08:30
    their eccentrics raise your hand if
  • 00:08:33
    you've seen a fella you know you know
  • 00:08:34
    try to do the most push-ups that he
  • 00:08:36
    could and he's like doing half reps and
  • 00:08:38
    he's skipping The Eccentric and he's
  • 00:08:39
    bouncing off the floor
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    you're not really going to get the best
  • 00:08:42
    hypertrophy or strength that you're
  • 00:08:45
    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
  • 00:08:50
    see a fella doing a two inch range of
  • 00:08:52
    motion Sumo debt lift with all bumper
  • 00:08:54
    plates and straps and a deadlift bar or
  • 00:08:57
    a fella that does a contortionist bench
  • 00:08:59
    press they are not getting the best
  • 00:09:01
    hypertrophy outcomes from doing those
  • 00:09:03
    things much the same if you do your dips
  • 00:09:05
    like a Sammy sausage head you're not
  • 00:09:07
    going to get the best results possible
  • 00:09:08
    so on the screen just for the main
  • 00:09:11
    calisthenics exercises I have just good
  • 00:09:14
    standards that you can uniquely follow
  • 00:09:16
    with each of them but just in general
  • 00:09:18
    with any calisthenics exercise
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    you want to make sure that you're eating
  • 00:09:22
    that eccentric a little bit no that
  • 00:09:23
    doesn't mean do a super slow eccentric
  • 00:09:25
    it just means feel the Accenture as well
  • 00:09:28
    get a nice squeeze at the Top If that's
  • 00:09:30
    applicable so things like pull-ups pulls
  • 00:09:33
    in general make sure you get that nice
  • 00:09:34
    squeeze at the top as well no it doesn't
  • 00:09:36
    have to be an elongated squeeze but make
  • 00:09:38
    sure you feel that Peak contraction
  • 00:09:39
    fellas this was a lot of fun to put
  • 00:09:42
    together for y'all this collaboration
  • 00:09:43
    was really great and valuable for you as
  • 00:09:45
    well now our free program that's going
  • 00:09:48
    to be linked in the description of this
  • 00:09:49
    video that program comes with a full
  • 00:09:52
    list of resources that you can refer to
  • 00:09:54
    if you have any questions so if you
  • 00:09:55
    don't know what dynamic double
  • 00:09:56
    progression is
  • 00:09:58
    that is linked in the you know one of
  • 00:10:00
    the tabs in the program and then you
  • 00:10:03
    know recommended exercises that you can
  • 00:10:04
    do like my favorites and H's favorites
  • 00:10:07
    and then troubleshooting if something
  • 00:10:09
    doesn't quite feel right or doesn't work
  • 00:10:11
    well for you what to do in that instance
  • 00:10:14
    I did my best to make this as complete
  • 00:10:16
    of a program as possible and make it
  • 00:10:18
    accessible to all of you if you have any
  • 00:10:20
    questions about what we talked about in
  • 00:10:22
    this video or after you take a look at
  • 00:10:24
    the program
  • 00:10:26
    give me questions
  • 00:10:27
    real quick we have selected a winner for
  • 00:10:29
    our Bells still giveaway I'm going to
  • 00:10:31
    put their screenshot up on the screen
  • 00:10:34
    what do you guys want to see in the next
  • 00:10:35
    giveaway I'm just curious a lot of
  • 00:10:37
    fellas said they wanted to see the arch
  • 00:10:39
    nemesis bar but we're just curious what
  • 00:10:40
    would you like to see from us when we do
  • 00:10:42
    this again
  • 00:10:43
    we'll see y'all later have a good day
标签
  • calisthenics
  • weight training
  • hypertrophy
  • strength training
  • workout mistakes
  • training program
  • exercise execution
  • isolation exercises
  • cluster sets
  • fitness tips