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Calisthenics Can't Build Big Muscles (PROVEN) - Can You Gain Muscle with Body Weight Training

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Rating: 4.0; Vote: 1

Can you build muscle with CALISTHENICS? Welcome to weight training vs calisthenics 101. If you want to learn how to build muscle without weights and if weight training is better than body weight training then watch this. Should you go high reps, light weight or heavy weight low reps? All this is answered. Can calisthenics really build muscle or is it just an overhyped idea that falls drastically short of the results we can expect from weight training. This is the topic of todays video. weight training versus calisthenics, not my opinion, but what do the studies have to say. Which ones best for building muscle and acheiving that lean aesthetic body? First lets start with the fact that theres proof that both of these approaches can produce some pretty amazing results. With Bodyweight training we got people like frank medrano, Chris heria, and Hannibal for king. And all of them developed really great physiques with an emphasis on body weight training. Gymnasts, especially those that use the rings, are another great example of how body weight training can build a very nice physique. With weight training you have a lot of different styles that produce Different results. You have natural bodybuilding And physique competitors. They use weight training to produce really aesthetic results with a primary focus on the way the muscles look rather than their functionality. And you also have high intensity interval resistance training or hirt in programs like crossfit that also produce great physiques. Even if you hate crossfit you can't deny that it produces some pretty shredded athletes. So we know that it's possible to build a great body with or without weights but which way is best and which way will get us to build muscle the fastest? Well to answer this question we have to look at what makes a natural lifter continuously build muscle? And the answer to that is a little something known as Progressive overload. Which is essentially incrementally increasing the difficulty of your workouts for your body to adapt with improved strength and muscle gains. There are four factors that we can manipulate to achieve Progressive overload. Frequency intensity volume and time. Frequency is the number of days that you would work out, and time is the amount of time spent during one workout. So these two factors we're going to ignore because we're going to pretend that we want to spend the same exact amount of time on both body weight training and weight training. Volume is the total amount of work that you're doing based on reps and sets. Intensity is usually measured by the weight load, or amount of force that's put on the muscles. With weight training it's very easy to increase intensity and it's also very easy to track your increases in intensity. This is done simply by adding more weight to the exercise performed. With calisthenics you can increase intensity as well, but it's not quite as simple. For example you can start with a push up on your knees, eventually progress to a regular body weight push-up, then get to an inclined push-up which will transfer more weight to your upper body, and finally move on to a handstand pushup. After the handstand pushup it's going be hard for you to find ways to increase intensity. Volume on the other hand can very easily be used in a calisthenics program to progressively overload your muscles. So you can always add more sets and reps of pushups, but there is a limit to how much bodyweight you can add to this movement. So with weight training we have the advantage of being able to manipulate intensity infinitely. In a study published in 2015 they compared the effects of high volume resistance training verses high intensity resistance training and they found that the higher intensity group stimulated significantly greater strength gains for a 1 rep max bench press, and their lean arm mass gains were also greater when compared to the moderate intensity, high-volume program group. Even though this study isn't comparing calisthenics to weight training directly, we can say that a higher intensity or heavier load stimulates more muscle mass than a moderate load. And again in terms of manipulating intensity the advantage goes to weight training. This study pretty much throws away the argument that you can achieve just as much muscle gains with lighter weight, more reps and sets within the same amount of time as you could with heavier weight. At least for the upper body. So increasing your total reps for pushups per day may not be as effective as progressively using a heavier weight load to build muscle in your upper body. The study however does mention tha
Date: 2021-12-23

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Comments and reviews: 10

Rajat
I appreciate the physique that many famous pro-calisthenics folks have developed. However, I have my doubts about whether all of it was entirely due to body weight exercises. More often than not I see folks who used to do weight training until some point in their lives and then moved over to calisthenics. This is misleading in that it makes one think that all of the gains came from calisthenics. I have yet to see a guy who never touched a dumbbell or weights in his life and yet has a super physique. (I may be wrong, may be some of the guys you named _are_ indeed of that category)
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eivil
You know i was doing calisthenics the last 6 months i gain little bit of muscle but it is nothing compare to weight after 6 months i am so fking fed up. Calisthenics is hard to progresive overload. Hit a plateau and buy a gym membership. In just 3 months of going to the gym i got way better results and strenght gains than 6 months of calisthenics
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lvaro
Bodybuilding gym competition = anabolic steroids. Not compare with calisthenics. It's very wrong. And I can combine free dumbells, bands, tension time and others in calisthenics mix. I do. And I think advance calisthecs more hard than gym. But both are great. Change full health to best. Brain too. New neurones.
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Adrian
Even Mr. Olympia competitors lift weights not crazy heavy. They do tons of reps. Arnold and Jay does bodyweight workouts as they say in some interviews. Calisthenics is just an old-school approach and you can be like Phil Heath with calisthenics for sure it's no impossible
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dannyzee4
There are studies that strongly suggest you can get around as much hypertrophy from high rep (20+ reps) training, but you have to go to failure if using high reps. So maybe calisthenics is enough to go quite far, as long as true muscle failure is hit.
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Joey
Calisthenics is free, can be done anywhere, has multiple progressions for people based on their fitness level and can lead to healthier / better range of motion with movements. Its also more enjoyable and dont have to see any old dudes in locker rooms
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Ricardo
1 day a week weights. All you need. Go heavy, go big. All the Big Four compound movements in one workout: push, pull, hinge, squat. Protein. Then a rest day. Then 5 days a week calisthenics for the flexible, functional, movement-oriented strength.
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Kevin
There's this guy I know
He use to be fat again
Than he started going to the gym
He lost weight and git in good shape
Than he stopped and got fat again
Than he does only calisthenics
He's still fat
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MaD
NO supplements, NO steroids, NO performance enhancements
.
CALISTHENICS & weight lifting combine & advance CALISTHENICS weights vest, ankle, waist
.
NATURAL body builders use supplements NOT natural
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Kusum
You can't outtrain a bad diet. I learned that the hard way training so hard and having poor results. Then I started following the Agoge diet, and I finally started seeing some awesome results.
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