The Benefits And 3 Ways To Train Weighted Calisthenics

The Benefits And 3 Ways To Train Weighted Calisthenics

If you are an advanced calisthenics practitioner, then weighted calisthenics is definitely for you.

Advanced is when you can do 15-20+ pull ups, 50+ push ups, 25+ dips, 100+ squats.

Adding weight to your sets and reps will help increase your muscle mass and overall strength level.

I did not plan this workout but ended up doing the heaviest pull up I've ever tried.

Life can be unpredictable!

Here are the pull ups sets I did:

• +130 lbs x 1 
• +70 lbs x 5 + hold
• +60 lbs x 5 + hold
• +45 lbs x 5
• +25 lbs x 5

And here are 3 ways you can design your weighted calisthenics workout sets: 

- Progressive overload: increase the weight as you go and decrease the amount reps as needed.

- Ladder training: Starting as heavy as you can with low reps and lower the weight as you increase reps.

- Pyramid training: start with high reps low weight, then increase weight with lower reps then go back up to higher reps lighter weight. 

Besides strength, you also want to build speed during your workouts!

Here is how to increase both speed and strength with advanced push ups!

Remember to specifically focus on mobility and recovery when training weighted calisthenics.

You could ideally alternate training weighted calisthenics and bodyweight workouts with mobility every other day!

And WARM UP properly before EVERY WORKOUT!

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Frequently Asked Questions

1. Who is weighted calisthenics for? Weighted calisthenics is for advanced calisthenics practitioners. This is defined as individuals who can perform $15-20$ or more pull-ups, $50$ or more push-ups, $25$ or more dips, and $100$ or more squats.

2. What are the main benefits of adding weight to calisthenics exercises? Adding weight to sets and repetitions helps to significantly increase muscle mass and boost your overall strength level.

3. What are the three primary ways to design weighted calisthenics workout sets? The three primary set design methods are:

• Progressive Overload: Gradually increasing the weight and decreasing the number of repetitions as needed.

• Ladder Training: Starting with the heaviest weight possible for low repetitions, and then progressively lowering the weight while increasing the repetitions.

• Pyramid Training: Starting with high repetitions and low weight, then progressing to heavy weight with low repetitions, and finally returning to higher repetitions with lighter weight.

4. Besides strength, what other element should be built during these workouts? Besides strength, practitioners should also aim to build speed during their weighted calisthenics workouts.

5. What should practitioners focus on when incorporating weighted calisthenics into their routine? Practitioners should specifically focus on mobility and recovery. It is recommended to alternate weighted calisthenics days with bodyweight workouts and mobility every other day. A proper warm-up before every workout is also essential.