watching expert calisthenic practitioners on videos can trick you into thinking it's not that hard and yes this is considering the fact that you know it's not as easy as they make it look that basically means it's really really hard well to reach expert level if you have ever thought about becoming an expert on the bar you need to know these 50 things nobody will tell you let's get this one out of the way the first thing no one tells you is that calisthenics is really really hard sure people will mention it off the cuff but calisthenics isn't just a style of training it's an entire skill think about how complicated the barbell snatch is now think about if your entire training regime was that complicated okay so it's not actually that complicated at least not the entire training system however being a pure calisthenics trainee requires time and dedication you'll learn more about that's you watch this video with that said one of the first things people think about when they hear calisthenics is exercises like muscleups and human Flags but the second thing nobody tells you is is that the reality is some of the most popular exercises you do in the gym belong to the calisthenics family we're talking about things such as push-ups and chin-ups and dips and lunges and squat jumps and well you get the idea these exercises are some of the most popular exercises we do as well as being the most effective in fact when you think of PE class or the military boot camp the first thing you think about is push-ups and with that in mind we want to mention the third thing nobody talks about the majority of programs already have some calisthenics in them a good portion of professional training programs will have at least one body weight exercise the big ones being the push-up pull-ups chinups dips body weight lunges so you're probably already doing calisthenics congratulations you're almost there but when people say calisthenics they're generally referring to only doing body weight exercises the problem with that is the fourth thing no one talks about pure calisthenics can be a bit boring well not boring but when you first start you'll find that there aren't a ton of options for exercises to be clear there are a lot of different movements you can do especially if you understand the fifth thing no one talks about in order to optimize your calisthenics training having some equipment can make a huge difference in your training but if you truly only have your body to train with you will be extremely Limited in what you can do therefore having a set of bars is the first thing you want pull-up bar low bar parallel bars they're all good further things like parallettes and even a curb or set of stairs can be very beneficial but even with these the amount of exercises you can do is substantially lower than being in the gym that does not mean it's not effective it just means if you like having a ton of exercise to do you may be wanting more however there's one piece of equipment that makes a huge difference the sixth thing no one talks about is that having a TRX system is massive and no we are not getting paid to say that if you have a TRX you just multiply the amount of exercises you can do by a ton there's really not a whole lot more to say but if you have a a TRX system you instantly improve the amount of exercises as well as the overall roundness of your training it can also help new lifters train better this is important because the seventh thing no one talks about is that starting calisthenics requires a basic Fitness level well not required but it helps a lot calisthenics requires total body control Advanced core strength and above average strength overall these take quite a bit of time to develop making calisthenics a more challenging form of training when someone first starts training again this does not mean you can't you definitely can and will but just know you'll need to be dedicated similar to this is number eight on our list calisthenics can be very difficult for overweight individuals again since calisthenics requires you to control your body if you're overweight it's going to be significantly more difficult to perform exercises being obese makes it very difficult to even perform your basic exercises like a push-up or pull up it's not that you can't but again know that it will be more challenging when you first start at the same time it'll also be a lot more rewarding the reason for the last two is because of the ninth thing no one talks about calisthenics is a style of training which tests your relative strength your relative strength is simply how strong you are compared to your body weight this makes sense as you are using your body weight this is compared to something like barbell training which tests your absolute strength or the maximum amount of weight you can move a person could theoretically be heavily overweight at 400 lb however they also have a really strong B bench press and can do 400 lb however when compared together they can only bench their body weight compare that to a 200 lb man who could bench 350 lb 1.75 their body weight get it having great relative strength is a sign of both athleticism as well as body composition still the 10th thing nobody talks about is that calisthenics training works the same as lifting a barbell or using machines sometimes people will refer to body weight exercises as though they're easier for example they may perform them on recovery days or they will just knock out a certain number of reps such as do 50 push-ups in reality your muscles can't tell the difference between moving your body or a loaded barbell it is still activated in the same manner this is why when you're training using body weight exercises you should use the same exact principles as when training with barbells or machines in fact let's look at the 11th thing nobody talks about if you're able to load the pushup to the same intensity level as the bench press your muscles have very very similar activation what this means is that if you could create a load that allowed you to do only 10 push-ups your muscle activation would be equal to using your 10 rep max on the bench press in other words you can improve your strength and muscle mass with calisthenics in a similar manner as using the barbell the obvious issue is how you can load the pushup as it's not as easy as just putting on another plate this is important because of the 12 thing no one tells you Progressive overload works in the same way Progressive overload is the principle which says says that in order to progress you must continually place a greater load on the muscles this is the only way to progress when lifting weights you can simply add more weight to the bar or do more reps this makes it very easy to increase the load and improve your strength while putting on muscle mass easy well at least in theory now when it comes to calisthenics we come to number 13 on our list improving in calisthenics and applying Progressive overload requires you to do progressively harder versions of exercises this is important to note because many people will get stuck on doing easy versions of exercises for example doing push-ups on your knees or assisted chinups these are great tools to use for beginners but the 14th thing on the list is that these modified versions should not be your ultimate goal when you do push-ups on your knees your goal should always be to work towards doing push-ups on your toes if you do chin-ups with a band your goal should always be to do unassisted chinups when used in this capacity these exercises are awesome however don't let assisted exercis be your ultimate goal or you'll never see the improvements you're looking for if you're looking for a method to get this done welcome to number 15 eccentric contractions are your best friend The Eccentric contraction is the part of the contraction when the muscles lengthen and lower the weight for example when the barbell comes down to the chest or more specifically to calisthenics when you lower the body down research has shown that when the muscles lengthens it's able to produce more Force this is why perhaps if you can't pull your body up but you can lower yourself down slowly and in a controlled manner in addition to producing more Force research shows that the stress placed on the muscle during The Eccentric portion plays a greater role in muscle growth and strength so basically you can use the eccentric contraction in what are known as negatives these are when you simply lower your body down slowly however this will only get you so far the number 16 is you'll need to eventually learn more complicated versions of exercises to increase the load as you only have your body weight you must man manipulate your body mechanics so that a greater load is placed on the muscles this generally consists of gradually working on single arm or single leg exercises depending on what exercise it is your main goal is to put yourself at a mechanical disadvantage so that your body will be heavier while these will get you far there's always number 17 that you'll have to deal with you will eventually run out of exercises yes when in the gym you can always Place more weight on the barbell however you can't do this with pure calisthenics while it will take you a long time to reach your limit eventually you will reach a point where you won't really be able to improve your strength or muscle mass for example when training your legs your ultimate goal is to do pistol squats while these are great exercises they're not not as difficult as you think especially when you first start training but don't worry because for 18 we need to tell you this will take a long time like really long how long well that's hard to say but it's likely going to take years of consistent Practice still by the time you get there you're going to be be crazy fit so it actually won't be much of an issue plus even though there technically is an upper limit the vast majority of people will never reach it well this all depends you can make it easier to improve depending on how you feel with number 19 using external loads can be very useful some purists will scoff at this idea and say that using an external Source isn't calisthenics however as long as you're just using it to make your body heavier many don't have an issue with it if you can use an external load you can instantly increase the intensity of Di chinups lunges jumps everything in effect you will never need to worry about loading the muscle sufficiently technically you'd never need to perform more technical exercises on the other hand if you choose to only use your body weight it will be more challenging this is especially true for number 20 on our list training legs is challenging now many hardcore calisthenic practitioners will swear that you can build your legs with calisthenics and you can at least to an extent the problem is once you're able to do single leg squat there's not a whole lot more you can do to make the movement more challenging further movements like pistol squats are very impressive but aren't as challenging as you would think especially if you're specifically training calisthenics the point is that unless you use an external load you will never be able to build mass to the same degree as you can in the gym this does not mean you can't build strong legs with calisthenics or big legs it's just more challenging due to the nature of calisthenics in a similar way number 21 on our list of things nobody tells you is that you can forget isolations well for the most part maybe the only muscle you can isolate are your calves you can also do a quasy chest fly by doing a push-up with really wide hands and some scapula pull-ups but that's about it however other than that you're not doing any bicep curls or triceps extensions now your arms will still get awesome growth due to the chinups and dips it just means you won't be able to Target specific muscles with or without isolations number 22 is that your exercise selection is still small while there are a good amount of total exercises a good majority can be grouped together into a few primary exercises and variations for example let's look at pull-ups you have eccentric assisted full pull-up Archer pull-up typewriter pull-up finger pull-ups single arm pull-up and so on it doesn't really matter because of number 23 on our list you can still put on Plenty of muscle mass and increase muscle strength with calisthenics somewhere along the way bodybuilders and other lifters have started to suggest that you can't really build a ton of muscle on calisthenic not true now it is true that you won't be able to put on as much muscle as those in the gym but unless you're looking for that certain look you can definitely put on Plenty of mass still this is primarily true for intermediate and advanced lifters towards the later stages of their lifting career regardless unless you're looking for that extra mass monster look you can build a very nice body with calisthenics in fact number 24 is that some claim doing calisthenics helps to build a more aesthetically pleasing body if we were to think about it when the grease ideal was created to describe the perfect body putting greater emphasis on Aesthetics they didn't have all of the equipment you find in gyms now this is primarily theoretical but it makes sense training Your Body by only using your body in the way it's supposed to move will result in the most naturally aesthetically pleasing body this is generally a wide back due to all the pull-ups and a tiny waste however you can only build an aesthetic body if you train correctly number 25 is that you need to rest similar to what we talked about earlier you can't just train calisthenics daily why well because it stresses your body just like lifting weights in fact if you are running a pure calisthenics program it will look very similar to a traditional training program that is give your muscles 48 to 72 hours of rest and train each muscle twice a week there aren't really any special principles that will affect your calisthenics training as they're identical to using external loads with that said number 26 is that your body splits won't be as specific as when you using external loads in other words you won't be doing a back day or a chest and shoulders day this is primarily due to lack of exercises for example when doing legs you can't divide the exercises easily into pulling exercises and pushing exercises well you could but you would only have a couple of each therefore it makes more sense to just always train the lower body together a similar principle applies to the upper body let's look at pulling exercises one which has a larger selection however most of the upper body pulling exercises are either a form of Pull-Up or inverted row while you technically could use multiple pulling exercises you still can't adjust the load meaning the muscles can become fatigued easily think about doing three styles of pull-ups the point being is that most people will use a lower upper split another area that will stay the same is number 27 your nutrition since your body responds exactly the same to training your body will need the same calories and nutrients pay attention because you'll hear this similarity of few more times in this list it basically boils down to the fact that training for calisthenics is no different than training with weights so all of the other factors should remain the same with all that said number 28 tells us something that no one ever talks about with calisthenics it's awesome for your core and no we're not talking about doing a bunch of core exercises we're talking about a good portion of other body exercise calisthenics is ultimately training body control as you're propelling your body through the air think about it a push-up is just a plank that moves up and down and the chin up requires a ton of core strength to keep the body from swinging obviously there is a lot of core specific training in calisthenics however in reality everything you do in calisthenics is core training if that's not enough then you'll love number 29 calisthenics is awesome for your mental health well technically all types of physical training is good for your mental health however how calisthenics stands out is it gets you outside training out in the natural environment and getting good old sunlight is a major Plus for for your mental health and while we always say this there are actual studies that back it up along with getting Vitamin D from the Sun being outdoors seems to naturally cause the secretion of your feel-good hormones at the same time number 30 is that calisthenics may be a bit boring for beginners no one really talks about this we have already discussed how calisthenics can be challenging for beginners especially if someone is overweight well all this does is further minimize the amount of exercises that you can train unless you have TRX that is but seriously as there is such a limited amount of options a person can be stuck with just repeating a handful of exercises in addition we need to acknowledge number 31 you need more discipline well maybe let us clarify the fact is that most people like training in the gym with weights and machines this means that if you want to go to the park to use bars you'll probably be there all by yourself now some people love this however some people like having a bit of company if you're training Outdoors it'll often just be you and no one to talk to but let's get back to the exercises for a bit number 32 is that you should start to learn ballistic and plyometric exercises and this is awesome as so many people completely neglect these exercises in their programs by calisthenics and ballistics we are talking about things such as squat jumps ballistic push-ups and Broad jumps these are awesome forms of exercises that let you train your power production without the need for any other equipment in a similar manner you should also learn number 33 maximum velocity can be a powerful tool when training calisthenics maximum velocity is similar to ballistics except you simply focus on performing the concentric contraction as powerfully as possible for example let's pretend you're performing pull-ups you would need to try and pull your body up as fast as possible what this does is requires the activation of more muscle fibers as you're moving the load that is your body faster at the same time number 34 is that calisthenics training is the ultimate form of functional training functional training has been used to describe just about anything and there doesn't seem to be an agreed upon definition however we would describe functional training as training that best mimics natural movements and prepares the Body for Life events as calisthenics is only using natural movement patterns it makes sense that it is the Supreme form of functional training at the same time number 35 is that calisthenics is going to improve your overall athleticism and Mobility functional training goes hand inand with athleticism and Mobility so this is pretty obviously needs to be said now you can definitely improve both of these by only doing weight training however you need to have a little bit more intent on the other hand performing calisthenics puts the body into natural movement patterns which naturally improve Mobility well at least if you use full range of motion but let's be honest improving athleticism and Mobility is awesome however most people are performing this to put on muscle mass or that's at least a major part one hack to get this done is number 36 on our list learning how to make small adjustments to exercises to optimize results for example let's take an inverted body Row for example putting other obvious variations aside for a moment you make small adjustments to alter body mechanics and muscle activation the best example is changing your hand grip underhand and overhand you can also alter your grip width or perform on legs bent or just one leg understanding how to make these small adjustments to maximize growth another thing you can do to improve your workouts is number 37 on our list you should still warm up when doing calisthenics many people tend to just want to jump right into training calisthenics this is yet another action that comes from people not equating traditional weight training and calisthenics but as we mentioned many times in this video already they are therefore to get the most out of your calisthenics training perform a proper warm-up before you up the intensity apart from a quick jog this can include some Dynamic stretching in addition perform some isometric holds or a couple negatives to Prime the muscles now after your good warmup you'll be ready to go however before you start your main session there's one thing you need to know number 38 on our list calisthenics training in real life is not as exciting as the videos you see on social media now this can be said for other types of training but it seems that most calisthenics exercises are edited to look Ultra intense usually including various gymnastic movements and advanced exercises unless you're Advanced you'll just be doing the basic exercises likely by yourself now there is nothing wrong with this however we think you should have realistic expectations with that said if you have the right expectations and the discipline you'll be able to make those cool videos too in no time in the same breath number 39 on the list is that you need to train with the same intensity this goes for training hard enough as well as not training too hard a professional training program isn't going to have you train to failure for every single set of every single exercise however many people tend to want to push it every set when they perform calisthenics since calisthenics stresses the muscles the same way as weights you need to remember to give your body rest and Recovery in the same manner as weight training now if you do this you'll get to experience one awesome benefit of calisthenics number 40 on our list is that pure calisthenics seems to promote more fat loss and improved body composition now there are a couple reasons for this the first is that in order to succeed with calisthenics in the long term you will need to drop weight this is assuming you will want to do muscle ups and human Flags the more advanced movements are very tough to perform with extra weight on the waist the second reason is that every movement is a large compound movement these types of movements use a large amount of muscle mass meaning they require more calories and more calories burned mean greater fat loss together calisthenics tends to promote more weight loss as it benefits your success and that's awesome especially because of number 41 your back is going to get huge now we've already talked about some of the training limitations on your muscles with calisthenics however if the one muscle that stands out when doing calisthenics or muscles is your back your entire back this is largely to do with the fact you're going to become an expert with chinups and pull-ups even if you were in a traditional gym these exercises still rain as the number one back exercise and it just happens to be your primary exercise really training the back might be the greatest benefit by training calisthenics at least muscle wise speaking of training tips number 42 is to master the dips for a massive chest spoilers this isn't calisthenic specific and is really just a great training tip most people will think about the push-up or even the bench press as being an awesome chest exercise and it is however dips could be argued to be even better there's a ton of nuance here but one reason this may be is that dips SS to do a better job at targeting the lower pecs which can add Mass regardless we're not going to get into all that Nuance as we think you should just be doing both of them problem solved however everyone does the bench press as well as push-ups but not so many people do dips doing calisthenics will force you for all of your other muscles you'll still get plenty of activation from your other exercises however there's one tip that will really optimize your training number 43 on the list is that using the Mind muscle connection can greatly improve your calisthenics training the Mind muscle connection is a training technique primarily used by bodybuilders to increase activation of the muscle to do this you simply Focus your intention on the muscle you're training as a result you will increase inre the activation of that muscle which can lead to greater mass gains one another tip we got you number 44 is using Tempo reps during your calisthenics training Tempo reps is when you alter the speed of a rep to place greater stress on the muscle by increasing the time it's being used this is known as time under tension time under tension is an awesome technique to use during any type of training but is even more beneficial when you're in a position of limited weights if you need to increase the intensity you simply slow down the speed you perform per a rep now ideally you use a fast explosive concentric which we spoke about earlier and you will then perform an eccentric contraction slowly in that same breath number 45 on the list is in the same vein compared to traditional training calisthenics requires you to train in the moment to a greater degree let us explain to optimize your training it's always a good idea to be in the moment whether it's in a gym or outside on the bars however let's pretend you're in the gym doing the leg press you could theoretically load some weight get on and knock out some reps while jamming out to your music however when doing calisthenics you tend to need more concentration while performing the movement but if you listen to and apply all of the tips you've heard in this video you will succeed number 46 on our list is that anyone can do it still you need to keep one thing in mind number 47 on our list is that everyone's goal is different with calisthenics some just want a convenient form of training While others want to work up to a one arm chin up While others just like the gy gynastics aspect and others love the effect it has on the body all of these can affect exactly how your training plays out still while everyone can succeed with calisthenics there's still one thing that you need to know number 48 on our list is that calisthenics can be more difficult for taller people regardless of how much they weigh to be clear we are not saying tall people can't they definitely can and do however due to the difference in the length of their limbs and torsos many exercises are significantly more difficult when we talk about proper form when training the body a big factor of this is optimizing the physics of them for example having longer limbs means you need to pull a load a farther distance this is especially true when doing movements where the arms or legs are stretched out such as flags as the body is longer more torquey is applied to the muscles in fact it's important for everyone to understand number 49 on the list is in order to succeed with calisthenics you need to understand how to manipulate your body to increase or decrease the torque this includes things such as lengthening your legs to increase torque or tucking your knees in to decrease torque now if you're able to do everything you've seen in this video then you'll get to experience number 50 on this list if you dedicate yourself to calisthenics you will see awesome results calisthenics is an amazing Training Method that requires your dedication it's more involved than going to the gym and requires 100% dedication but if you give it your all you're going to see absolutely incredible results and get into the best shape of your life at the same time knocking out effortless muscleups is pretty cool and we've got a Bonus one for you the one thing that nobody says is that you should be doing it calisthenics is an awesome form of training that cannot be replicated in the weight room training your body to control and lift itself is essential for complete Fitness and this is what calisthenics ultimately does

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