TLDR;
This video explains how to effectively combine calisthenics and gym training to maximise muscle growth. It highlights the benefits of both training styles, noting that calisthenics builds a strong foundation of pushing and pulling strength, while gym training is more effective for hypertrophy. The video also details how to program both types of training into a single day, focusing on the order of exercises and the importance of pushing muscles to failure.
- Calisthenics builds a foundation of strength.
- Gym training is effective for muscle growth (hypertrophy).
- Explosiveness is key in calisthenics, while feeling the muscle is key in gym training.
- Prioritise calisthenics before gym work in a combined routine.
Introduction: Calisthenics and Gym Training for Muscle Growth [0:00]
The video introduces the concept of combining calisthenics and gym training to achieve optimal muscle growth. Calisthenics is presented as excellent for building a solid base of pushing and pulling strength, while gym training is highlighted for its effectiveness in creating hypertrophy. The muscle gained in the gym can aid in performing more difficult calisthenics movements or reduce their difficulty. For example, using the lat pulldown machine can assist in building muscle to make pull-ups easier.
Explosiveness vs. Hypertrophy [0:48]
Calisthenics focuses on explosiveness, which conditions fast-twitch muscle fibres to generate significant strength quickly, similar to powerlifters during deadlifts. While this builds strength, it may not maximise muscle growth because muscle fibres need endurance to tear down and rebuild stronger. Powerlifters and calisthenic athletes can be strong but lack size if they don't specifically train for hypertrophy. Hypertrophy is achieved by pushing muscles to absolute failure, which can be done in calisthenics by performing a movement until no more repetitions are possible, followed by a three-minute rest.
Achieving Muscle Failure in Calisthenics [1:34]
When performing calisthenics, the first three to five repetitions should be explosive. As fatigue increases, more muscle fibres are recruited, making reps more challenging. It's important to continue pushing for as many reps as possible to maximise hypertrophy. Aim for at least five sets of bodyweight pull-ups. If regular pull-ups become too difficult, use assistance like resistance bands. Continue until clean reps are impossible, then do half reps until failure. If unable to do pull-ups, start with resistance band-assisted pull-ups, then switch to inverted rows as fatigue sets in. The key is to rep out the movement until absolute failure is reached.
Gym Training Techniques for Hypertrophy [3:13]
Gym movements differ from calisthenics; the goal is to feel the muscle being used while tearing it down. Each eccentric and concentric repetition should be slow and controlled, especially for the first three to five reps. Hold the maximum contraction for one second to feel the muscle activation. From the fifth rep onwards, perform the concentric movement faster while maintaining the slow eccentric pace. As fatigue increases, switch to half reps when full reps become too difficult, continuing until the muscles give out completely.
Programming Calisthenics and Gym Training [4:28]
Pulling movements are divided into vertical and horizontal pulls for both calisthenics and weightlifting. Vertical pulls target most back muscles but are better at isolating the lats, while horizontal pulls target the middle back and rear delts. Both variations are needed to develop all back muscles. Start training with calisthenics movements first, as they are more difficult than gym exercises. Begin with the most intensive calisthenics movements, such as the front lever hold or pull-up, using a resistance band for assistance if needed. Follow with high pull variations of the vertical pull-up, like the muscle-up. If muscle-ups are too difficult, add weight to regular pull-ups or do bodyweight pull-ups. If none of these are possible, reduce the progression to resistance band pull-ups or inverted rows.
Combining Calisthenics and Gym Exercises in a Routine [6:26]
After completing at least five sets of calisthenics exercises, start working on gym movements. Do at least three sets of slow, controlled lat pulldowns to push the lats to failure. Follow with three sets of slow, controlled horizontal rows to create hypertrophy in the middle back and rear delts. Finally, isolate the rear delts with rear delt flies to finish them off.
High Intensity Training [7:01]
The speaker shares their experience of incorporating gym training due to the difficulty of achieving further strength and hypertrophy with just bodyweight movements. Initially, they used high-intensity, high-volume training with low rest, which is effective but can lead to injury without proper precautions. A video link is provided for those interested in how the speaker initially gained muscle using only bodyweight training.