While crucial, muscle mass is just one piece of the puzzle.
True fitness is a holistic balance, incorporating:
Want specific goals? Here's the calisthenics twist:
The humble push up is one of the foundation of calisthenics.
It is the most universal training movement around the world.
However, a LOT of people do them wrong or can't do them at all!
Just like for any other calisthenics training movements, there is a good progression to work towards good technique and full range of motion.
Follow these 5 steps to achieve your first push up:
Pull ups are part of the Calisthenics "Big 5": Pull ups, push ups, dips, squats, hinges.
Pull ups are the king of upper body movements, a challenge for everyone, even when you are good at it.
If you are getting started on your calisthenics training journey, here are 7 steps to achieve your first pull up:
Your core muscle group is at the foundation of all movements.
Indeed it’s role is not just to showcase a “six pack” but also to promote healthy hips, lower back, compression skills, good overall posture and more!
You are using your core all the time, whether you walk, run, climb, train or do any other sport.
So let’s dive into the most efficient way to train it: lifting your legs off the ground!
In this video I am doing advanced toes to bar.
You can also do that while sitting on the floor or using the support of 2 chairs if you are just getting started.
Go for 5-20 repetitions (depending on the difficulty of the exercise you pick) x 3-5 sets.
...Use a wall for your push up training!
By forcing your heels to stay up against the wall while doing your push ups, you restrict your movement and put more “weight” on your chest and triceps.
Here are 4 of my favorite push ups to build a solid chest!
1. Pike push ups: 5 x 5
The pike push ups are a staple move to target your upper-chest. Make sure to bring your head in front of your hands at the bottom of the move!
2. Chest to floor wide push ups: 10 x 10
This is one of the best push ups for chest too. Stretching your chest a the bottom of the move causes the pec muscles to reach their maximum length, generating a full contraction. Pause a split second at the bottom to stretch your chest as much as possible.
3. Plyo-hollow body push ups: 10 x 10
The dynamic plyo- hollow push ups are great push ups for chest and triceps and core. Keep a solid hollow body form during the full movement.
4. Plank push ups attempts:...
Ever dream of a sculpted physique?
Imagine chiseled abs, rippling muscles, and the agility of a gymnast – all achieved without stepping foot in a gym.
Calisthenics training, harnessing your own bodyweight as resistance, unlocks this potential and redefines fitness on your terms.
Let’s dive deep into how calisthenics revolutionizes your body, both inside and out.
Building a Better You: The Strength Revolution
Forget bulky weights and intimidating machines. Calisthenics uses compound exercises, engaging multiple muscle groups simultaneously. Pull-ups sculpt sculpted back and biceps, while push-ups build chest, shoulders, and triceps. Dips target triceps and chest, while squats and lunges strengthen powerful legs. This holistic approach builds functional strength, translating into everyday activities with ease. Lifting groceries? No sweat. Climbing stairs? A breeze.
Most people focus on mid-chest when starting their fitness journey, and often end up lacking upper chest, back and grip strength.
This specific muscle groups will be a limiting factor for progress in the long run.
Here are some simple calisthenics training tips to grow your lats and improve grip strength.
1/ Use a "fat grip" to make the pull up bar thicker and activate more forearm contraction. You can also use a towel or t-shirt to thicken the bar if you don't have "Fat Gripz".
2/ Use a wide grip when doing pull ups.
3/ Include wide-grip chin ups in your routine (the external rotation of the shoulder pulls more on the lats muscles and make them more engaged).
4/ Include overhead press exercises in your routine.
5/ Here is an intermediate-advanced calisthenics training routine you can use on your pull and push days:
Training calisthenics is great to work on compound movements, maximize gains and save time when needed.
Note that every set will also highly engage your abs so your core gets covered as well!
I love using that protocol when training solo and try to keep a solid pace though the workout.
Here are the calisthenics exercises that I do:
Combining explosive pulling movements and...