Weighted calisthenics training is a great tool for building muscle and strength, but there's a lot more to the story than just slapping on a weight vest and cranking out weighted push-ups.
GRIND STYLE CALISTHENICS: https://amzn.to/32TQhQh
Triad Muscle revolution eBook: https://bit.ly/2T8Kd1H
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42 thoughts on “Weighted Calisthenics; Tips For Building Muscle and Strength”
One weighted idea I have learned is using work boots for leg work. They’re a little more versatile then ankle weights.
Yeah, this is good for straight-leg exercises, like leg lifts and windshield wipers.
Good call! I once had some steel-toed boots and they certainly made my hips stronger. When I switched back to sneakers I was like “holy hell my feet as so light!”
RedDeltaProject lol,,,,, you gotta love a coach with a sense of humor!
Training for my first weighted ring dip. Long way to go. Ring dips are hard!
Yeah, I did weighted dips to get ready for ring dips. Good thing I did, because the ring dips were quite a challenge!
Rings are awesome
That they are! one thing that helped me a lot was to also practice just holding the top of the dip position for time wile focusing on keeping tension in the back. The more back tension you maintain in all dips the stronger you will be.
I switched from bodyweight to 5×5 stronglifts ( heavy compounds ) this month, will do this for a few months to gain some strength and then I will switch back to ( weighted ) calistehenics. I’m gaining some serious strength in a short period 😀 but I love calisthenics to much and will continue to progress in that. 5×5 is also a bit stressfull for the joints/muscles.
5×5 is one of my favorite programs. I like using it with the weighted pistols and bridge work too.
@RedDeltaProject do you do weighted pistols instead of squats?
Extra comment for the algorithm….
Bing! Locked and loaded, thank you!
Weighted calisthenics is the best
As a mindset I consider non-weighted calisthenics to be “Zero” or “neutral” in terms of weight(ofcourse only speaking of the basic movements
This allows me to think of my body as an easy and simple thing to move
Very interesting indeed, a good perspective.
Great stuff. Thanks Matt
Thank you for watching and happy lifting!
One movement pattern I would add, ( you may consider this just another form of unilateral) would be loaded carries
Put that weight vest on and go for a walk, and watch that casual stroll become intense cardio
The effects on your traps and abdominal muscles will be rather dramatic to
And yes, I’m downloading that book
Heard this is very bad for your ankles :< Unless this is disproven, it seems much safer to just sprint and run down hills or somethin
@particularly unhappy nut heard from what source? And what evidence was given?
When someone makes a positive statement of fact, it is not up to you to disprove what they’ve said, but up to them to prove what they have said
This means at this point it’s up to you to provide evidence
because a lot of statements like this are what we call conventional wisdom, meaning someone everyone thinks is smart has said it, but has provided no evidence for it, and everyone just accepts it
If you are a follower of Jim Wendler, he recommends Hill Sprints, and Prowler pushes, but he also recommends walking with a weighted vest
I have heard that walking with ankle weights is bad for your ankles, and I can believe that, because when you lift your foot off the ground the ankle weight is pulling down on your foot
That’s Force applied in a direction your joint is not designed to resist Force
Your joints are designed to carry your weight, and I’d want to see evidence that just an extra 40 lb is going to damage them
Especially when you consider that anyone, who is overweight is already in effect doing a loaded Carry every time they walk
For sure, those Go-Ruck (spelling?) packs are worth their weight in gold.
Excelent tool Matt! Thanks for sharing
My pleasure Federico and thank you for watching!
great approach as always Matt. Extremes are never the answer. Love your healthy ideas ! keep then going and keep us motivated with your news !!!
Pavel says the only thing that cannot be worked with body weight exercise is the lower back. Do you believe that is a significant deficiency or can it be overcome with weighted calisthenics? Or is it really no big deal at all?
Lower back can be worked with bodyweight hyperextensions (back raises) or reverse bodyweight hyperextensions…
completly false as there are plenty of moves that can work it, any extension chain exercise will do that. but my perspective has long been that trying to work the lower back specifically is a mistake, mostly because the lower back isn’t so much a muscle group but more like a joint. There’s not a lot of muscle in the lower back to work, but instead it’s best to get the whole posterior or extension chain working as one cohesive unit from head to heel.
The barbell squat counts as weighted calisthenics. The squat is a calisthenic movement. The barbell and the plates load the movement.
Always great and practical advice. This and calimove are my only channels for advice about bodyweight training.
Love Calimove, those guys are the best!
Whats your favorite leg exercise ever?
It tends to change from time to time, but right now I’m absolutely in love with sissy squats.
@RedDeltaProject oh okay, i have heard that those are really bad tho? I think athlene x has said that, whats your approach on that?
I used to think that too until I learned how to do them correctly. I’ve long had bad knees too, but now I used them to fix my knees and they are probably the one move in my program that’s actually the easiest on my knees over any other move, aside from calf raises.
Ive been training for 6 solid months. Built a nice lean muscular body and want to go one step beyond. How should i start?
There are so many ways you can advance it’s not quite possible to say. Especially since it depends on what you’re doing now and where you want to go with your training.
You can look through some of my other videos for ideas on how to progress (each playlist focuses on a particular movement chain/ muscle group so it’s easier to find what you’re looking for. ) or you can check out my book, Smart Bodyweight Training (https://goo.gl/pnJd2b) which has a host of advanced exercises and programing ideas you can apply to take your training to the next level, wherever that may be.
Can you do a video addressing bodyweight exercises and big people, not fat, big. I’m old (50’s) and packing some extra weight, 30+ my guess. Calisthenics have some different issue for big people that can put on muscle vs. skinny people.
There’s not that much difference really. As a trainer, I always base my clients programs around their current capabilities. I really don’t take weight, size, height, age, gender, or experience into account very much. I just take an honest look at what they can now do, maybe struggle to get out of a chair, or maybe they can do 100 single-leg squats, and I go from there.
So that’s what I would do. Get a basic foundation of how to progress calisthenics (like in my book Grind-Style Calisthenics https://amzn.to/32TQhQh) and then just start with whatever level you can comfortably do and then progress from there.
So it’s like any other journey. Start with where you are now and then take one step forward.
is it normal that when i point my toes down and squeeze calves that my calves cramp up? is there a way to fix that?
It’s not too unusual. Cramping like that is a sign that your nervous system isn’t used to putting that much tension through the muscle and it’s getting a bit freaked out. Practicing regular calf raises may be the best fix for that.
Is deadlift a calisthenics exercises ? Cuz you move your body