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...

How To Save Time With Harder Reps

To get serious calisthenics workout results, high workout volume is key overall.

You have to grind for growth.

But here is how you can save time with fewer reps and harder sets, on days where your schedule gets in the way: add partial reps and/or isometric holds between each repetition you do.

In this video, I’m only doing 2 pull ups, but each way up and down was a good challenge.

Aim for 10 sets reps total, depending on your level, for a good back and core workout.

Here is also how to make your push ups harder!

You can use that method with any movement you want.

Get ALL my calisthenics workout programs and personal coaching here!

How To Deal With Low Energy Days

Those days come in cycle. Here is another tip I use when that happens.

I believe we create our own energy, and that it’s up to us to make the best of what we have.

The way I deal with lower energy days is by reducing the overall amount of reps I do during a workout, and focus on intensity exclusively.

I mean that I try to not let my "low energy feeling" days keep away from doing some type of explosive work along the way.

I'll reduce the volume and pair it with some lighter work.

In this last muscle up set I did, I did not have the gas for more that 3 proper reps.

So I focused on what I was able to do. I added straight bar dips reps and partial pulling reps as well as isometric holds to make the set as demanding as possible.

To recap here is a set you can repeat 3-10 times:

• 3 Muscle ups
• 5 Bar Dips
• 3 Partial Pull Flies
• 5 Second Deadhang

You can also mix this superset with other supersets. This method applies to any movement or set.

Here ...

The Secret To Better Handstands?

The handstand is a journey!

No matter what your current level is, there is always something to learn and improve.

This video is great for handstand beginners and intermediate level.

Do the following exercises to improve your handstand:

- Shoulder mobility drills (overhead and lateral) x 1 min x 3 sets

- Tuck jumps x 5 x 3-5 sets

- Clean pike lean and hold x 10-15 sec x 3-5 sets

- Donkey kicks x 5 x 3-5 sets

Make sure to warm up your wrists thoroughly before each handstand session and do NOT over train it if you feel your wrists getting tender or sore. 

Switch to another body part to finish your training session, rest your wrists for 1-2 days and go at it again!

Here are more handstand exercises you can do to take your hand balance to the next level!

Get ALL my calisthenics workout programs and personal coaching here for more guidance!

From Calisthenics Beginner To The Muscle Up in 2 Years!

One of my client has achieved his first MAJOR goal since 2021.

The mighty muscle up! 

Watch the progression video until the end!

He started at the very beginning, with the Online Calisthenics Level 0 workout program, and has made so much progress in 2 years.

He went from a complete beginner that could barely do 3 mediocre pull ups to achieve the all mighty muscle up, with very decent form, in 2 years!

Let's note that in the meantime, he also torn his ACL and meniscus playing soccer and we went through a few month of rehab training in 2022.

The key is to visualize your big goal and set every small steps that will lead you there.

Then stick to the plan, consistently.

Achieve ALL your calisthenics goals like Antal and get coaching here!

From 3 to 8 Pull Ups In Less Than 3 Months!

Pull ups are a staple calisthenics skill to master, before moving up to harder moves.

So if you are currently learning how to do do pull ups or how to get better at it, this is for you!

I started training Danielle less than 3 months ago. 

She could then do almost 3 pull ups. She can now do 8 pull ups!

The initial goal was simple: get better at pull ups. 

We set a goal to reach 10 by the end of the year. I think she can even get to 12.

Here is what we did during the last 3 months to more than double her pull ups:

• Daily training with the Online Calisthenics Level 2 program
• Scapular mobility, with an emphasis on shoulder blade shrugs for elevation, abduction and retraction.
• Classic pull up sets
• Band assisted pull ups
• Isolated shoulder blade work with light bands and sticks, in all directions. 
• Isometric holds at various angles in the pull up to strengthen the full range of motion.
• Push up shrugs
• Wrist conditioning drills (stretc
...

Why You Can't Get Away From Running!

If that's you, just stop making excuses for why you don’t run regularly (at least once a week).

I have heard it all:

• I don’t like running
• I hate running
• Running is boring
• Running is pointless
• I’m out of shape
• I need to lose weight first
• It hurts my knees
• It hurts [anything]
• It’s too cold
• It’s too hot
• It’s too rainy
• I don't have running shoes

The good thing is that none of this matters.

You, we, as humans, were designed as the ultimate, most efficient, bi-pedestrian mammal on earth.

Your prime set of motions and skills are: walking, running, climbing, adapting.

Remember that this is coded in your DNA.

Running is part of you. 

Wether you like it or not!

Running is first thing kids do the second they can! They want to run around. You most likely wanted to run around too, and someday you stopped!

And I am writing this article for you to change that! Or if you are already running to congratulate you!

As someone who used to see ...

Easy Back Stretch For Better Posture

Moving your shoulders and back is essential for your overall health.

We need to be comfortable moving our arms in any direction. The one direction that very often causes problems is the overhead motion.

So here are 3 ways to move your arms overhead:

• Transverse arm raises
• Vertical arm raises
• Vertical shoulder extensions

For any of these moves, you need to keep your pelvis tilted back, your abs engaged and your ribs tucked in.

Do NOT let your back arch when raising your arms up! This is KEY.

Repeat this sequence 3 times per day!

Here are more shoulders and back stretches that you can add to your posture routine!

Get ALL my calisthenics, mobility, nutrition and coaching program here when you need more guidance.

Simple Hack For Better Posture

Good posture has a lot more benefits than just looking better than bad posture.

It has a direct impact on your health, often a lot more than what most people realize. And when it comes to building a strong back, thoracic spine mobility is often overlooked.

Use this simple "hack" back stretch sequence to improve your overall back mobility.

It works like magic if you do it regularly. That means everyday. At least until you start to see and feel better mid back mobility.

Repeat the sequence in the video for 3 sets per day.

Do not forget to also work your hip mobility to get and maintain a strong back! Here is a video on how to improve your hip mobility!

Also add some hanging and pull up workouts to the mix.

Get my full calisthenics course and coaching when you need more guidance here!

Have You Tried This Calisthenics Ab Workout?

If not, give it a shot. 

If yes, you already know it's a good one.

It might seem very hard if you are just getting started, so simply start from the floor if that's the case.

• Sit on the floor
• Slightly leaning back
• Bring your knees up into a tuck position
• Kick your legs up as high and straight as you can
• You can start with single leg kicks to and alternate

If you are more advanced start with your body off the ground as shown in the video!

Go for 5-10 sets.

Hold and kick for as long as you can on each set.

Here are 10 more ab workouts you can add to your routine!

Breathe thoroughly!

Get ALL my calisthenics training programs and coaching here for more guidance!