The Secret To Grow Your Back And Grip Strength With Calisthenics

The Secret To Grow Your Back With Calisthenics!

Training your grip and back are the most important thing when building your upper body.

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:

• Wide Fat grip pull ups x 55 (11 x 5 sets)
• Wide Fat grip chin ups x 55 (11 x 5 sets)
• Push ups x 50 (1 set)
• Deficit Pike Push ups x 50 (10 x 5 set)
• Hanging leg raises x 50 (25 x 2 sets)

Use easier variations of each movement if you are a beginner (ex: band assisted pull ups, Australian rows, knee push ups, floor leg raises)

Last but not least, be consistent with your calisthenics training regimen to get the results you want.

Rome wasn't build in a day!

Neither are our bodies.

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Calisthenics Training FAQ’s

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Frequently Asked Questions

1. Why are back and grip strength so important for calisthenics? The article states that training your back and grip are the most important things for building a strong upper body. A common mistake is focusing on the mid-chest, which can lead to a lack of strength in the upper chest, back, and grip. These weaknesses will ultimately limit your progress in the long run.

2. What are some simple calisthenics tips to improve grip and back strength? The guide offers several tips: using a "fat grip" (or a towel) to make the pull-up bar thicker and increase forearm contraction, using a wide grip on pull-ups to better target the lats, including wide-grip chin-ups in your routine for more lat engagement, and incorporating overhead press exercises.

3. What is the specific benefit of using a wide grip and a fat grip for pull-ups and chin-ups? Using a wide grip on pull-ups and chin-ups helps to engage the latissimus dorsi (lats) muscles more effectively. A "fat grip" makes the bar thicker, which forces your forearms to work harder, leading to increased grip strength.

4. What is the intermediate-advanced workout routine provided in the article? The routine is as follows:

• Wide Fat grip pull ups: 5 sets of 11 reps (55 total)

• Wide Fat grip chin ups: 5 sets of 11 reps (55 total)

• Push ups: 1 set of 50 reps

• Deficit Pike Push ups: 5 sets of 10 reps (50 total)

• Hanging leg raises: 2 sets of 25 reps (50 total)

5. What should beginners do if they can't perform the exercises in this routine? The article advises beginners to use easier variations of each movement. For example, they can use band-assisted pull-ups instead of full pull-ups, Australian rows instead of chin-ups, knee push-ups instead of full push-ups, and floor leg raises instead of hanging leg raises.

6. What is the most important factor for getting results from this routine? The article emphasizes that consistency is the most important factor for getting the results you want. It reminds the reader that building a strong body, much like building Rome, doesn't happen in a day and requires a consistent training regimen.