My bioneer, I am attempting bodyweight moves. But I have a weakness & pain in my clavicle, do you have experience with this or advice on how to strengthen the tendons/ligaments. Dr has prescribed anti inflammatory medicine but feels this is just a stop gap, not fixing the problem.
I know you’ve done videos in the past and have touched on it, but could you do a more in-depth video on Georges Hebert’s natural method training? I know there are more modern variations but something about the old school methodology is truly interesting and motivating. I’ve recently changed my programming to be based of Hebert’s natural method and would love more insight into it. I feel that this would be right up your alley!
I did primarily calisthenics for about twelve or eighteen months, with some kettlebell exercises for posterior chain development, after traditional weights training got to be a drag. Eventually the monotony got to me so I reintroduced some free weights and plate loaded machines for a hybrid approach, some plyometrics to round it all out, now the gym just feels like playtime to me. I never get bored. I think it’s important to never get dogmatic about it. Try new things, use what’s available, get unconventional, never do the same workout twice. (Unless you want to be a bodybuilder, in which case forget everything I just said.)
I agree. I went calisthenics with gymnastic exercises too and some weight lifting. The gym is loads of fun now, I feel much better, and have gained massive results in many areas.
@@Atlas2040 yeah, some days I’ll just do an old fashioned bro split, some days I’ll just do intervals of disparate exercises like slam ball, assault bike and burpees, other times I’ll just do an old school calisthenics session; dips, pushups, pull ups, rows, squats and lunges. I travel a lot for work, so most times I’m dictated by whatever equipment the local gym has and whatever is available if it’s a busy time. It’s all a complete surprise which makes it fun.
@tharkunable Calisthenics is naturally ingrained with Kettlebell training so it's easy to mix. You got it figured out though, I think a day for calisthenics alone, and a day for kettlebells alone are a good place to start. Then have a day with them both. Depends on your goals really.
@@billydbrown Mix of everything. Traditional stuff like snatches, swings, cleans, jerks, presses, windmills, rows, get ups. Along with stuff like goblet squats, thrusters, deadlifts, lunges, hollow body holds, jump squats etc. I combine that with calisthenics stuff. I like to implement mobility work in my workouts as well as longevity based exercises like ATG split squats, tibialis raises, bird dogs, single leg RDLs. Can't beat it.
I’m 67 years old and I regret not doing a lot more calisthenics when I was younger. I did a lot of heavy weight lifting and got big but a lot of that begness wasn’t very functional. What I do now is a lot of chest expander and band work and various dumbbells and I like to chop wood. I just wish I did a whole lot more of these calisthenic moves when I was younger because truly believed it would help me in the various sports I played.
I am a comp swimmer and I guess chalistenic is really giving me the upper hand against most people which don t use it as a part of their ground training. For exemple I m starting to use dragon flags instead of just pullups for my lats routine since I guess it s even more sport specific than the last, I can periodize them with isometrics like front lever, and the dynamic variatons of it for power exertion Still genetics does take a role on what make you a champ, so don t let your regret going too far. It is indeed functional at whatever age
I am turning 51 this week. I am 5'6" and ~130 lbs. When I don't exercise, I am around 123 lbs. I have exercised with calisthenics my entire life, lifted heavy during my 20s (and got up to 140 lbs) until I started getting injuries in my 30s. I ran for 5 year, but now consider it too much work for me plus my knees are not what they used to be. Currently, I work with qigong, gymnastic rings and a 75 lb sandbag. I respect what you do and teach. Personally, I think for general maintenance and keeping fit, I recommend calisthenics (2-3x/wk) with low-mid weight high-rep exercises (2-3x/wk) and daily qigong/daoyin. Body, breath & mind training is important for longevity. And being able to pick up your kids and/or grand kids is important. It doesn't have to be your entire life. 20-30 minutes per day, every day of at least qigong will go a long way. If you have more time and/or energy, you can always do more, but avoiding injuries is ideal. They take way longer to heal than you think, especially as we get older. And some injuries never heal completely.
Moving your body through space is functional, and enacting your will on the world around you is functional. If you spend a workout trying to learn the planche or if you are trying to pick up a heavy atlas stone you will find muscles you never knew you have, fitness is your ability to perform a specific task, you can be fit to run a marathon, but unfit to carry people out of a burning building in firefighter gear. Great video!
I used to only train calisthenics but when I saw your kettlebell swing video I bought a kettlebell and its really useful for rotation strength and it can also increase reps in calisthenics exercises
I am trying both methods, I am learning new skills & challenging myself. I definitely found I move better, flexible, lost weight, in the best shape of my life. I am 46yo and new to both methods. I have mainly done weight lifting, I can tell you I have gone from stiff and robotic in my movements to far more flexible and functional in the real world. Especially when it comes to spending quality time with my 6yo, out on the lawn or playground we run around together. I couldn't really do that before. I would definitely say the bioneer has inspired me to learn these techniques. Thanks mate 🇳🇿
It’s always inspiring to watch someone progress at anything and I have been watching your videos for awhile now and your calisthenics strength has improved ten fold. Truly inspiring for me; my journey started last year in August, seeing others improve means my efforts will soon pay off to :) also I’m a contractor by profession calisthenics is super functional for my work. Massive improvements since I focused on body weight training. Thank you again!
Adding calisthenics and basic gymnastic exercises to my workout program as the main section and "normal" weight lifting as supplementary has been the best thing I've done for fitness.
I'm 51 y.o., 167lb (~12 stone), 5ft 11, have been doing Superfunctional training 2.0 for the last 8 months, rain or shine, outside in my garden, using pull up bar, rope, kettlebells, weights, sandbag, medicine ball and body weight! In that time, my weight has fluctuated a bit but remained roughly the same, but I've lost fat, gained strength and coming from a callisthenics background may have lost some of the specificity but what I've gained in functional strength, mobility and proprioception makes it worthwhile. As we age it's more important to be able to use your body is useable ways, so I'll stick with it, maybe adding in some cali skills but the 'jack of all trades' approach works in real life, so keep up the great work Adam and to all those who've not tried variety in training, it really is worth a go!
Ha dude what?? Your planche is actually there, it was a long way.. Saw you in many videos with bent arms or other modifications, but in this video you hit the planche very nicely. Conglatulations!!
Calisthenics has been great for all aspects of my health. I lifted weights for three years and got unbelievably bored around the three-year mark. Of course I wanted to keep my gains, but had lost most of my motivation. Training for planches and levers and stuff like that has renewed my motivation, and it feels AMAZING when you finally hit that goal. Stronger in brand new ways, a little more each day
Damn bro I haven’t seen your channel in a long time I’ve been slacking and not taking care of my body anymore idk what happened I stopped boxing working out and being active in general I stopped at like 19 because life and other shit and I feel like shit but seeing you still motivating people and still working out and stuff makes me happy keep going hopefully I can get motivated again lol.
I would recommend calisthenics/gymnastics strength training at least as a training block once or twice a year to teach you scapular control. That control translates so well to everything yet nothing translates to it.
As a calisthenics athlete wanna be. This video helps a lot. It is super useful because I can focus on calisthenics training and those weak points mentioned. Thank You Very Much!!!!
As an aging 65 year old my priorities have moved over the last few years from brute strength to more functional strength and mobility. Now I focus on mostly body weight movements with some band work too. The problem I’m running into is most of the programs out there are written for people a lot younger than me, stronger than me, and with a lot more flexibility than me. And most of them don’t do a very good job at scaling the programs for those of us with lessor abilities. I’m interested in purchasing your program but I need to know if it’s scalable for someone like me with decades of injuries and about as flexible as a 2x4. Thank you for your time and I really enjoy your channel.
Disclaimer: I don't want to sell you anything, because I don't have anything to sell. What you raise is a true problem, I began facing some 4 years ago (just turned 60yo, at the time), when I decided to gain back some physical shape. What I found during my journey is that no single program can cover all the needs of a... mature pal. I started with basic Cali, then little by little I introduced bands, postural exercises, Pilates, stretching, Yoga, and (basic) Animal flow. Quite recently, I also introduced Contemporary Dance (mostly floor work). That's because at our age we shift back in strength, mobility, flexibility, stamina... all together and very quickly. In my opinion, in the "fitness realm" The Bioneer is one of the most intelligent and deep influencers on the web, if not the best. But - as you pointed out - his programs can not be customised to your specific needs. So: buy his programs, but also keep an eye on all disciplines you can benefit from and he does not treat, because a 40yo does not suffer of the structural problems of a 60yo. Take care, and happy trainings. 🙂
Definitely starting doing active stretching every day. I have been doing some active stretching almost every day since the new years and it has made a huge difference,I can almost walk properly now. Still have a long way to go but definitely made a big difference in quality of life.
It’s always inspiring to watch someone progress at anything and I have been watching your videos for awhile now and your calisthenics strength has improved ten fold. Truly inspiring for me; my journey
Dear God, yes! Cali is so important for basic muscle control as a minimum. I've always thought that if you can control your body through space - be it with a push-up, pull-up or planche - then you are fit. Varying degrees of fit depending on the complexity of the exercise but if you can move through gravity what and where you want your body to be, then you are winning in my book...
Played rugby to a decent level in my teens, lifted heavy in my 20s, cycled constantly in my 30s and 40s until Covid. After a year of turning into a middle aged lockdown lump, got back on it - went Cali first, and put on a remarkable amount of mass quite quickly. Got bored after a while and started adding things... Lots of things... Now in any given week I can hit pure Cali, rowing, treadmill, HIIT, Bulgarian Bags, freeweights, bands, slam balls, and kettlebells. Absolutely love all of it. But, if I can to lose the home gym and keep just one bit of equipment it would be the parallettes - so much utility with just a pair of bars. That said, it is worth noting that advanced Cali is leverage based so if you're tall and heavy it becomes exponentially harder
I started with Weights and have gradually moved to Calisthenics for the past year. I've noticed a change in my mobility and overall movement. I'm am however implementing weights again. The hybrid approach is best.
In my opinion i highly think that calisthenics is functional, but i think that just like with every other training modality, you need to pair it up with something else to truly make it superfunctional, thus the reason why i think weight training and calisthenics/weighted calisthenics can a fantastic way to train. Great video as always 👍
I’ve been a athlete my whole life and have been training MMA for a good amount of time now so most of my workouts are tailored to fighting but I go to practice (wed-Friday) nights but earlier in the day I do dynamic plyometric calisthenic full body workouts & core/run a lul/jump rope gets me ready for practice! Than Saturday I rest and watch the pros fight lol Sunday I usually do MAX effort upper body weight workout and than the same thing Monday but lower body with some swimming,hot tub, sauna action after! Hopefully that helped I train a lot MMA and focus on calisthenic explosive movements primarily and when I hit weights like twice a week I just go super hard!
@@seetsamolapo5600 don't overthink it. Say you did full body 3x a week. You could do 1 day calisthenics 2 days weightlifting. Or alternate each workout but using similar movements for example workout 1 Push ups Barbell row Overhead press Pull ups Workout 2 Bench press Bodyweight row Pike push ups Lat pulldown You could mix them in the same session, for example I do deadlifts, weighted pull ups, ring pike push ups, weighted ring rows, weighted ring dips, sandbag front squats, and calf raises using dumbbells as weight.
I'm more calisthenics than anything else, but I believe it's up to the individual. I think more people need to trial-and-error and find out what is best for them. Sometimes, that's bodyweight and calisthenics. Other times, it's the iron. However, I would argue everybody needs a foundation built with calisthenics work, because no matter where you go, there you are, and you are your own gym.
I would love to see an Achilles training video. I watched the Kratos one but because I'm a smaller and leaner guy I thought Achilles is a perfect example of a functional lean athlete, he's probably very similar to Bruce lee
I have done a couple of years of entry level calisthenics and it made my transition to indoor bouldering relatively easy, learning a new set of technie not withstanding. I would consider both activities very functional and complementary. Your examples of what is lacking also applies to bouldering, plus it is has less rounded muscle activation in curtain directions, but great for control and balance. Keeping to free weights, and calisthenics as well is my plan. Highly recommend bouldering, particularly for those who like to combine exercise into something more playful.
I like the approach of well rounded training and then being able to focus on one other skill at a time like training for a muscle up or a handstand push up then you can cycle through training different skills as you go
Another benefit to calisthenics, especially high rep workouts, is I feel it conditions the mind as well. I’m sure you’ve talked about this before. Anyone can do 3x8 on bench, weight appropriate. But not many could do hundreds of burpees in one session.
I used to go to the gym, but without much knowledge of my body. That was a cocktail for injuries, on my shoulder, knees, etc. With calisthenics I was able to increase my proprioception in all the basics, pullups, pushups, squats, single leg squats ... It is pretty rare for me to get injured now, I'm not bulky and also I can practice any sport with a great athletic base. I think calisthenics should be the base for every sport that we do, calisthenics with bodybuilding.
That’s exactly what I’m looking for. To be fit and strong but not too big so I can’t still be athletic and do certain sports. I wanna learn how to fight not compete just learn but I don’t wanna be bulky, I think calisthenics with some slight weights like for legs would be good. What rep range for calisthenics do you think is good? Like does high reps or as many as possible increase strength and help keep muscle and strength? I want kind of jack of all trades physique but can master or have a base for any sport without limitation
When talking about rotational plan training and functions, I suggest you to take swim into consideration too, because it does involve and require a lot of rotational strenght power and elasticity Thanks for the video
I was really disappointed when I realized how ridiculous I was when I told people I train more with calisthenics rather than weights, cause for years all I really did were push ups, chin/pull ups, squats and other basic movements. Of course that's good, but I realized that you can't say you do calisthenics until you actually perform some movements like the human flag or the handstand or anything else. What I noticed when I actually started putting in some work for more advanced movements was that just attempting them was a great training. Even if you can only do easier variations of front lever that will train your core, even if you only do frogstands that will teach you how to better stabilize your body, even doing assisted or partial 1 arm chin ups and push ups is going to lead to great strength benefits and develop some muscles nicely. I'm def not far on this journey, but I believe anyone who trains should try to master at least some cali skills cause they aren't just party tricks, but great ways to train your body.
I can atest to Tiege Hanley! I love you got this sponsor because Tiege helped me start my skincare journey. I used to break out often because of sweat from my workouts and tiege giving me the routine made me much more conscious about my hygiene, which showering every day is just the bare minimum gentleman!
I've been wanting to just start training calisthenics. I was going to the gym for a while to lift weights, but when I look at calisthenics training videos it seems to provide everything I would ever really need. Just the ability to train anywhere, with minimal equipment and get fitter/stronger all around. I think Sondre Berg has a pretty great channel for calisthenics.
For years I've "skipped leg day" sort of, my more muscle focused training has had no leg training. However, I bicycle everywhere all year round usually in the highest gear on my bicycle. I employ diverse kicks in shadowboxing and sparring. Occassionally I'll do static leg holds in sidekick/roundhouse kick position and front kick position (no longer that often or consistently, but still from time to time)... and I do a little bit of leg stretching each day (occasionally doing a focused session of stretching, it used to be a lot of focused stretching, but at tbis point where I can do splits, it's mostly just about maintaining flexibility)... also I sometimes do burpee variations with high tucked jumps... so I feel my legs get decent training, I'm not interested in having them become too heavy and lose function and honestly, I don't want my legs to be too much more powerful, cuz I wanna be able to spar hard without hurting my opponent too much, my kicks are already a weapon for actual combat, I don't want to make them such a powerful weapon that I have to hold back more than I already typically do when it's not on the bag. :p Earlier this week I did the single leg jumps inspired by your previous video on leg training and it felt awesome, usually I'll jump with both feet at once when training, so it's a nice thing to add in at times :)
Just recently switched back to primarily calisthenics. Doing strength based with the goal of progressing to one arm push-up, pistol squats and handstand push ups. I mix KB snatches in, running and MMA practice.
@@ascensionjournals1185 You as well! It’s funny, shortly after this comment I watched more of Adam’s videos as well as a separate podcast on adaptive training. The Natural Method training was mentioned which Adam has mentioned in his previous videos before. So now I’ve decided to use the natural method template and incorporate my movements and exercises using that. It’s a more well rounded fitness approach.
@@michaelking3206 nice.. will check that vid out as haven't seen it yet. What started it all off for me, was a book called Convict Conditioning, still using some of the progressive calisthenics from that with HIT principles at the moment.
I did primarily calisthenics for about twelve or eighteen months, with some kettlebell exercises for posterior chain development, after traditional weights training got to be a drag. Eventually the monotony got to me so I reintroduced some free weights and plate loaded machines for a hybrid approach, some plyometrics to round it all out, now the gym just feels like playtime to me. I never get bored. I think it’s important to never get dogmatic about it. Try new things, use what’s available, get unconventional, never do the same workout twice. (Unless you want to be a bodybuilder, in which case forget everything I just said.
ive bulked twice in my life off nothing but body weight currently in my second run at slightly lighter and the amount of strength i have now is significantly more than i did when i was bigger
Great summary! Totally functional! I love that it can be done anywhere and the journey to mastering skills is a lot of fun! Agreed on incorporating weights and bands to be well rounded. Time needs to be invested in developing a solid foundation with basic exercises to get the most from calisthenics and avoid injury.
When I was in LE, I had to be as fit as I could be. Only problem is no access to gym and limited on time (Husband and Dad too). I'd do 100s of push ups, pull ups, squats, lunges, etc. When I got to a barbell, I was still able to hit 315 on squats and push press 225. Cals can progress or maintain you. Just have to train it right.
Mr sinicki, you always are on point my man, for as much as our ideas collide i started thinking that you sir are on my celeb list for whom im sending my book after complition, am writing a book about martial arts, but because am moving to a different continent all together i took some time off so i still need some time anw great video, research and work all together, keep up the educational content you are doing great sir, respect
I like the approach of well rounded training and then being able to focus on one other skill at a time, like training for a muscle up or a handstand push-up. Then you can cycle through training different skills as you go
I'm 35, male, with a history of lower back problems, and I've found that for leg exercises, I get better results out of focusing more on the isometric holds of the five traditional stances of chinese wushu (horse stance, bow stance, etc.) than simply grinding out squats or lunges, both in terms of performance and pain reduction. Also doing slower, more controlled squats with isometric holds at problem areas for a few reps seems to work better for me than a higher amount of reps at moderate speed. Quality over quantity, I guess, but at the same time, my mobility isn't the greatest, which definitely impacts my performance.
I’ve been doing calisthenics for 12+ years now. I prefer the fundamental movements with higher reps. It works very well for me. I understand it might not work as well for others. Every so often I’ll try something like kettlebells or sandbags, but those modalities don’t help my body composition or mental strength like calisthenics. That’s me though.
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are you british?
My bioneer, I am attempting bodyweight moves. But I have a weakness & pain in my clavicle, do you have experience with this or advice on how to strengthen the tendons/ligaments. Dr has prescribed anti inflammatory medicine but feels this is just a stop gap, not fixing the problem.
I know you’ve done videos in the past and have touched on it, but could you do a more in-depth video on Georges Hebert’s natural method training? I know there are more modern variations but something about the old school methodology is truly interesting and motivating. I’ve recently changed my programming to be based of Hebert’s natural method and would love more insight into it. I feel that this would be right up your alley!
I did primarily calisthenics for about twelve or eighteen months, with some kettlebell exercises for posterior chain development, after traditional weights training got to be a drag. Eventually the monotony got to me so I reintroduced some free weights and plate loaded machines for a hybrid approach, some plyometrics to round it all out, now the gym just feels like playtime to me. I never get bored. I think it’s important to never get dogmatic about it. Try new things, use what’s available, get unconventional, never do the same workout twice. (Unless you want to be a bodybuilder, in which case forget everything I just said.)
Don’t forget consuming loads of steroids for bodybuilding
@@Napoleonwilson1973 or 30 plus eggs a day with creatinine
I agree. I went calisthenics with gymnastic exercises too and some weight lifting. The gym is loads of fun now, I feel much better, and have gained massive results in many areas.
@@Atlas2040 yeah, some days I’ll just do an old fashioned bro split, some days I’ll just do intervals of disparate exercises like slam ball, assault bike and burpees, other times I’ll just do an old school calisthenics session; dips, pushups, pull ups, rows, squats and lunges.
I travel a lot for work, so most times I’m dictated by whatever equipment the local gym has and whatever is available if it’s a busy time. It’s all a complete surprise which makes it fun.
Well put! 😀
Kettlebell training + calisthenics is the magic combo. Mixes perfectly.
That‘s what i am doing and feels amazing, but i am planning to as some powerlifting in the future
@tharkunable Calisthenics is naturally ingrained with Kettlebell training so it's easy to mix. You got it figured out though, I think a day for calisthenics alone, and a day for kettlebells alone are a good place to start. Then have a day with them both. Depends on your goals really.
Sandbag training is also important as you learn to shoulder and carry a heavy shifting load
What kettlebell moves do you do?
@@billydbrown Mix of everything. Traditional stuff like snatches, swings, cleans, jerks, presses, windmills, rows, get ups. Along with stuff like goblet squats, thrusters, deadlifts, lunges, hollow body holds, jump squats etc. I combine that with calisthenics stuff. I like to implement mobility work in my workouts as well as longevity based exercises like ATG split squats, tibialis raises, bird dogs, single leg RDLs. Can't beat it.
I’m 67 years old and I regret not doing a lot more calisthenics when I was younger. I did a lot of heavy weight lifting and got big but a lot of that begness wasn’t very functional. What I do now is a lot of chest expander and band work and various dumbbells and I like to chop wood. I just wish I did a whole lot more of these calisthenic moves when I was younger because truly believed it would help me in the various sports I played.
Never too late!
@@TheBioneer It is too late, if it was supposed to help with the sports that he played. Every so often, it is too late. It happens.
@@notjustforme they can still play the sports.
you sound like the older gentle-man who I see at Park on Long Island
I am a comp swimmer and I guess chalistenic is really giving me the upper hand against most people which don t use it as a part of their ground training.
For exemple I m starting to use dragon flags instead of just pullups for my lats routine since I guess it s even more sport specific than the last, I can periodize them with isometrics like front lever, and the dynamic variatons of it for power exertion
Still genetics does take a role on what make you a champ, so don t let your regret going too far. It is indeed functional at whatever age
I am turning 51 this week. I am 5'6" and ~130 lbs. When I don't exercise, I am around 123 lbs. I have exercised with calisthenics my entire life, lifted heavy during my 20s (and got up to 140 lbs) until I started getting injuries in my 30s. I ran for 5 year, but now consider it too much work for me plus my knees are not what they used to be. Currently, I work with qigong, gymnastic rings and a 75 lb sandbag. I respect what you do and teach. Personally, I think for general maintenance and keeping fit, I recommend calisthenics (2-3x/wk) with low-mid weight high-rep exercises (2-3x/wk) and daily qigong/daoyin. Body, breath & mind training is important for longevity. And being able to pick up your kids and/or grand kids is important. It doesn't have to be your entire life. 20-30 minutes per day, every day of at least qigong will go a long way. If you have more time and/or energy, you can always do more, but avoiding injuries is ideal. They take way longer to heal than you think, especially as we get older. And some injuries never heal completely.
Never heard of Qigong or daoyin, looked it up and will give them a try. Thank you.
Moving your body through space is functional, and enacting your will on the world around you is functional. If you spend a workout trying to learn the planche or if you are trying to pick up a heavy atlas stone you will find muscles you never knew you have, fitness is your ability to perform a specific task, you can be fit to run a marathon, but unfit to carry people out of a burning building in firefighter gear. Great video!
Bodyweight, kettlebell, some freeweights, jumping rope and martial arts training.
You taught me, Mr. Bioneer, to mix it up.
I used to only train calisthenics but when I saw your kettlebell swing video I bought a kettlebell and its really useful for rotation strength and it can also increase reps in calisthenics exercises
I am trying both methods, I am learning new skills & challenging myself. I definitely found I move better, flexible, lost weight, in the best shape of my life. I am 46yo and new to both methods. I have mainly done weight lifting, I can tell you I have gone from stiff and robotic in my movements to far more flexible and functional in the real world. Especially when it comes to spending quality time with my 6yo, out on the lawn or playground we run around together. I couldn't really do that before.
I would definitely say the bioneer has inspired me to learn these techniques.
Thanks mate
🇳🇿
It’s always inspiring to watch someone progress at anything and I have been watching your videos for awhile now and your calisthenics strength has improved ten fold. Truly inspiring for me; my journey started last year in August, seeing others improve means my efforts will soon pay off to :) also I’m a contractor by profession calisthenics is super functional for my work. Massive improvements since I focused on body weight training. Thank you again!
Adding calisthenics and basic gymnastic exercises to my workout program as the main section and "normal" weight lifting as supplementary has been the best thing I've done for fitness.
I'm 51 y.o., 167lb (~12 stone), 5ft 11, have been doing Superfunctional training 2.0 for the last 8 months, rain or shine, outside in my garden, using pull up bar, rope, kettlebells, weights, sandbag, medicine ball and body weight! In that time, my weight has fluctuated a bit but remained roughly the same, but I've lost fat, gained strength and coming from a callisthenics background may have lost some of the specificity but what I've gained in functional strength, mobility and proprioception makes it worthwhile.
As we age it's more important to be able to use your body is useable ways, so I'll stick with it, maybe adding in some cali skills but the 'jack of all trades' approach works in real life, so keep up the great work Adam and to all those who've not tried variety in training, it really is worth a go!
Calisthenics is even more important for older people. Excellent information. Thank You.
K Boges and The Bioneer gotta be the most fundamental fitness youtubers
Ha dude what?? Your planche is actually there, it was a long way.. Saw you in many videos with bent arms or other modifications, but in this video you hit the planche very nicely. Conglatulations!!
Was literally just thinking about getting into calisthenics, excited to dive into this one!
Calisthenics has been great for all aspects of my health. I lifted weights for three years and got unbelievably bored around the three-year mark. Of course I wanted to keep my gains, but had lost most of my motivation. Training for planches and levers and stuff like that has renewed my motivation, and it feels AMAZING when you finally hit that goal. Stronger in brand new ways, a little more each day
Damn bro I haven’t seen your channel in a long time I’ve been slacking and not taking care of my body anymore idk what happened I stopped boxing working out and being active in general I stopped at like 19 because life and other shit and I feel like shit but seeing you still motivating people and still working out and stuff makes me happy keep going hopefully I can get motivated again lol.
I would recommend calisthenics/gymnastics strength training at least as a training block once or twice a year to teach you scapular control. That control translates so well to everything yet nothing translates to it.
As a calisthenics athlete wanna be. This video helps a lot. It is super useful because I can focus on calisthenics training and those weak points mentioned. Thank You Very Much!!!!
As an aging 65 year old my priorities have moved over the last few years from brute strength to more functional strength and mobility. Now I focus on mostly body weight movements with some band work too.
The problem I’m running into is most of the programs out there are written for people a lot younger than me, stronger than me, and with a lot more flexibility than me. And most of them don’t do a very good job at scaling the programs for those of us with lessor abilities.
I’m interested in purchasing your program but I need to know if it’s scalable for someone like me with decades of injuries and about as flexible as a 2x4. Thank you for your time and I really enjoy your channel.
Disclaimer: I don't want to sell you anything, because I don't have anything to sell.
What you raise is a true problem, I began facing some 4 years ago (just turned 60yo, at the time), when I decided to gain back some physical shape. What I found during my journey is that no single program can cover all the needs of a... mature pal.
I started with basic Cali, then little by little I introduced bands, postural exercises, Pilates, stretching, Yoga, and (basic) Animal flow. Quite recently, I also introduced Contemporary Dance (mostly floor work). That's because at our age we shift back in strength, mobility, flexibility, stamina... all together and very quickly.
In my opinion, in the "fitness realm" The Bioneer is one of the most intelligent and deep influencers on the web, if not the best.
But - as you pointed out - his programs can not be customised to your specific needs. So: buy his programs, but also keep an eye on all disciplines you can benefit from and he does not treat, because a 40yo does not suffer of the structural problems of a 60yo.
Take care, and happy trainings. 🙂
Definitely starting doing active stretching every day.
I have been doing some active stretching almost every day since the new years and it has made a huge difference,I can almost walk properly now.
Still have a long way to go but definitely made a big difference in quality of life.
You can also do windshield wipers to train torso rotation.
It’s always inspiring to watch someone progress at anything and I have been watching your videos for awhile now and your calisthenics strength has improved ten fold. Truly inspiring for me; my journey
Dear God, yes! Cali is so important for basic muscle control as a minimum. I've always thought that if you can control your body through space - be it with a push-up, pull-up or planche - then you are fit. Varying degrees of fit depending on the complexity of the exercise but if you can move through gravity what and where you want your body to be, then you are winning in my book...
Great video!
Played rugby to a decent level in my teens, lifted heavy in my 20s, cycled constantly in my 30s and 40s until Covid. After a year of turning into a middle aged lockdown lump, got back on it - went Cali first, and put on a remarkable amount of mass quite quickly. Got bored after a while and started adding things... Lots of things... Now in any given week I can hit pure Cali, rowing, treadmill, HIIT, Bulgarian Bags, freeweights, bands, slam balls, and kettlebells.
Absolutely love all of it. But, if I can to lose the home gym and keep just one bit of equipment it would be the parallettes - so much utility with just a pair of bars.
That said, it is worth noting that advanced Cali is leverage based so if you're tall and heavy it becomes exponentially harder
I started with Weights and have gradually moved to Calisthenics for the past year. I've noticed a change in my mobility and overall movement. I'm am however implementing weights again. The hybrid approach is best.
In my opinion i highly think that calisthenics is functional, but i think that just like with every other training modality, you need to pair it up with something else to truly make it superfunctional, thus the reason why i think weight training and calisthenics/weighted calisthenics can a fantastic way to train. Great video as always 👍
How do you create a schedule in which you can combine them?
I’ve been a athlete my whole life and have been training MMA for a good amount of time now so most of my workouts are tailored to fighting but I go to practice (wed-Friday) nights but earlier in the day I do dynamic plyometric calisthenic full body workouts & core/run a lul/jump rope gets me ready for practice! Than Saturday I rest and watch the pros fight lol Sunday I usually do MAX effort upper body weight workout and than the same thing Monday but lower body with some swimming,hot tub, sauna action after! Hopefully that helped I train a lot MMA and focus on calisthenic explosive movements primarily and when I hit weights like twice a week I just go super hard!
@@seetsamolapo5600 don't overthink it.
Say you did full body 3x a week.
You could do 1 day calisthenics 2 days weightlifting. Or alternate each workout but using similar movements for example workout 1
Push ups
Barbell row
Overhead press
Pull ups
Workout 2
Bench press
Bodyweight row
Pike push ups
Lat pulldown
You could mix them in the same session, for example I do deadlifts, weighted pull ups, ring pike push ups, weighted ring rows, weighted ring dips, sandbag front squats, and calf raises using dumbbells as weight.
Always keen to hear what you have to say
I'm more calisthenics than anything else, but I believe it's up to the individual. I think more people need to trial-and-error and find out what is best for them. Sometimes, that's bodyweight and calisthenics. Other times, it's the iron. However, I would argue everybody needs a foundation built with calisthenics work, because no matter where you go, there you are, and you are your own gym.
So good as always, switching back to super functional training 2.0 after 6 months in the gym. So excited
Callisthenics has seriously improved my life 😍
being able to move your bodyweight freely and with endurance is super useful, also less cost no plates or anything just space mainly
I would love to see an Achilles training video. I watched the Kratos one but because I'm a smaller and leaner guy I thought Achilles is a perfect example of a functional lean athlete, he's probably very similar to Bruce lee
Absolutely love this workout routine
The aspect of calisthenics that I like is how progressing from one movement to the next is similar to a video game’s skill tree.
And it's not just about adding a number
I mix Indian clubs with my callisthenics training and that works very well for me.
I have done a couple of years of entry level calisthenics and it made my transition to indoor bouldering relatively easy, learning a new set of technie not withstanding.
I would consider both activities very functional and complementary.
Your examples of what is lacking also applies to bouldering, plus it is has less rounded muscle activation in curtain directions, but great for control and balance.
Keeping to free weights, and calisthenics as well is my plan.
Highly recommend bouldering, particularly for those who like to combine exercise into something more playful.
I've only done it a couple of times but yeah I love bouldering, I like the problem solving aspect too.
Did Adam just drop 3 videos in less than a week 😳
I like the approach of well rounded training and then being able to focus on one other skill at a time like training for a muscle up or a handstand push up then you can cycle through training different skills as you go
I heard "Hello for now" and immediately started walking backwards
😂😂
Its always inspiring to watch this program...
Another benefit to calisthenics, especially high rep workouts, is I feel it conditions the mind as well. I’m sure you’ve talked about this before. Anyone can do 3x8 on bench, weight appropriate. But not many could do hundreds of burpees in one session.
So good as always switching back to SUPer functional training 💪,2.0after 6
I used to go to the gym, but without much knowledge of my body. That was a cocktail for injuries, on my shoulder, knees, etc.
With calisthenics I was able to increase my proprioception in all the basics, pullups, pushups, squats, single leg squats ... It is pretty rare for me to get injured now, I'm not bulky and also I can practice any sport with a great athletic base.
I think calisthenics should be the base for every sport that we do, calisthenics with bodybuilding.
That’s exactly what I’m looking for. To be fit and strong but not too big so I can’t still be athletic and do certain sports. I wanna learn how to fight not compete just learn but I don’t wanna be bulky, I think calisthenics with some slight weights like for legs would be good. What rep range for calisthenics do you think is good? Like does high reps or as many as possible increase strength and help keep muscle and strength? I want kind of jack of all trades physique but can master or have a base for any sport without limitation
When talking about rotational plan training and functions, I suggest you to take swim into consideration too, because it does involve and require a lot of rotational strenght power and elasticity
Thanks for the video
I was really disappointed when I realized how ridiculous I was when I told people I train more with calisthenics rather than weights, cause for years all I really did were push ups, chin/pull ups, squats and other basic movements. Of course that's good, but I realized that you can't say you do calisthenics until you actually perform some movements like the human flag or the handstand or anything else.
What I noticed when I actually started putting in some work for more advanced movements was that just attempting them was a great training. Even if you can only do easier variations of front lever that will train your core, even if you only do frogstands that will teach you how to better stabilize your body, even doing assisted or partial 1 arm chin ups and push ups is going to lead to great strength benefits and develop some muscles nicely.
I'm def not far on this journey, but I believe anyone who trains should try to master at least some cali skills cause they aren't just party tricks, but great ways to train your body.
Very informative video.Well done
Loved the video and just wanted to say as a fan of your channel for about 4 years now, your punches are looking much better! Keep it up 😄
I can atest to Tiege Hanley! I love you got this sponsor because Tiege helped me start my skincare journey. I used to break out often because of sweat from my workouts and tiege giving me the routine made me much more conscious about my hygiene, which showering every day is just the bare minimum gentleman!
Just got done reading his book. One of the best out there.
Love ur videos man, keep' em up! :)
I liked the video very much. Keep helping us
Very useful and affective excersice steps👍
Yes on your advice I teke exercise daily ❤️
Also I also follow all your exercises steps🤞
Your all videos really realizg me a lot 💯👍
I'm doing this exercise regularly and its really works wonderfully
I've been wanting to just start training calisthenics. I was going to the gym for a while to lift weights, but when I look at calisthenics training videos it seems to provide everything I would ever really need. Just the ability to train anywhere, with minimal equipment and get fitter/stronger all around. I think Sondre Berg has a pretty great channel for calisthenics.
Very useful and affective excersice steps 👍👍👍👍
It is always inspiring knowledge you gave us...
So good as always ❤
For years I've "skipped leg day" sort of, my more muscle focused training has had no leg training. However, I bicycle everywhere all year round usually in the highest gear on my bicycle. I employ diverse kicks in shadowboxing and sparring. Occassionally I'll do static leg holds in sidekick/roundhouse kick position and front kick position (no longer that often or consistently, but still from time to time)... and I do a little bit of leg stretching each day (occasionally doing a focused session of stretching, it used to be a lot of focused stretching, but at tbis point where I can do splits, it's mostly just about maintaining flexibility)... also I sometimes do burpee variations with high tucked jumps... so I feel my legs get decent training, I'm not interested in having them become too heavy and lose function and honestly, I don't want my legs to be too much more powerful, cuz I wanna be able to spar hard without hurting my opponent too much, my kicks are already a weapon for actual combat, I don't want to make them such a powerful weapon that I have to hold back more than I already typically do when it's not on the bag. :p Earlier this week I did the single leg jumps inspired by your previous video on leg training and it felt awesome, usually I'll jump with both feet at once when training, so it's a nice thing to add in at times :)
This comment reads as a rationalisation/cope about why you skip leg day lol
It is always inspiring knowledge you gave us❤
Just recently switched back to primarily calisthenics. Doing strength based with the goal of progressing to one arm push-up, pistol squats and handstand push ups. I mix KB snatches in, running and MMA practice.
Nice...What about 1 arm pull ups?
@@ascensionjournals1185 Haven’t even come close to getting to that strength level.
I see.. I'm using progressions, for pistols and 1 arm chin ups. Good luck with your training 👍
@@ascensionjournals1185 You as well! It’s funny, shortly after this comment I watched more of Adam’s videos as well as a separate podcast on adaptive training. The Natural Method training was mentioned which Adam has mentioned in his previous videos before. So now I’ve decided to use the natural method template and incorporate my movements and exercises using that. It’s a more well rounded fitness approach.
@@michaelking3206 nice.. will check that vid out as haven't seen it yet. What started it all off for me, was a book called Convict Conditioning, still using some of the progressive calisthenics from that with HIT principles at the moment.
Amazing work 👏
COMPOUND EXERCISES+CALISTHENICS is a great mix" in my opinion
You are doing great work 👍💯
Excellent training
Wonderful work 👏👏👏👏
I did primarily calisthenics for about twelve or eighteen months, with some kettlebell exercises for posterior chain development, after traditional weights training got to be a drag. Eventually the monotony got to me so I reintroduced some free weights and plate loaded machines for a hybrid approach, some plyometrics to round it all out, now the gym just feels like playtime to me. I never get bored. I think it’s important to never get dogmatic about it. Try new things, use what’s available, get unconventional, never do the same workout twice. (Unless you want to be a bodybuilder, in which case forget everything I just said.
ive bulked twice in my life off nothing but body weight currently in my second run at slightly lighter and the amount of strength i have now is significantly more than i did when i was bigger
What’s the most common rep range you use?
@@tinocabral4201 until failure for everything tbh i dont count anymore unless im counting time for a hold
Great summary! Totally functional! I love that it can be done anywhere and the journey to mastering skills is a lot of fun! Agreed on incorporating weights and bands to be well rounded. Time needs to be invested in developing a solid foundation with basic exercises to get the most from calisthenics and avoid injury.
Awesome content 😊
When I was in LE, I had to be as fit as I could be. Only problem is no access to gym and limited on time (Husband and Dad too). I'd do 100s of push ups, pull ups, squats, lunges, etc.
When I got to a barbell, I was still able to hit 315 on squats and push press 225. Cals can progress or maintain you. Just have to train it right.
Amazing work
That's fantastic video 👍
You are doing great work 👍👌
Mr sinicki, you always are on point my man, for as much as our ideas collide i started thinking that you sir are on my celeb list for whom im sending my book after complition, am writing a book about martial arts, but because am moving to a different continent all together i took some time off so i still need some time anw great video, research and work all together, keep up the educational content you are doing great sir, respect
Excellent video
Well presented 💪
Perfect Exercise Training Video❤❤❤❤
Interesting information ❤
I like the approach of well rounded training and then being able to focus on one other skill at a time, like training for a muscle up or a handstand push-up. Then you can cycle through training different skills as you go
@Thebioneer- SCAM
Well presented 💪🏻
I'm 35, male, with a history of lower back problems, and I've found that for leg exercises, I get better results out of focusing more on the isometric holds of the five traditional stances of chinese wushu (horse stance, bow stance, etc.) than simply grinding out squats or lunges, both in terms of performance and pain reduction. Also doing slower, more controlled squats with isometric holds at problem areas for a few reps seems to work better for me than a higher amount of reps at moderate speed. Quality over quantity, I guess, but at the same time, my mobility isn't the greatest, which definitely impacts my performance.
I’ve been doing calisthenics for 12+ years now. I prefer the fundamental movements with higher reps. It works very well for me. I understand it might not work as well for others. Every so often I’ll try something like kettlebells or sandbags, but those modalities don’t help my body composition or mental strength like calisthenics. That’s me though.
Thank you for another great video!
Scam
Inspiring knowledge 😊
Good work out 👍💯
Great summary
Nice training 👌
Nice work 👍
Super functional and suppliments steady state cardio exervise very well.
Excellent training❤❤❤❤
Good excercise for our health 💪💪💪
Good to see new video from you seems like ages
can you start a series where you analyze different sports like you do with different styles of training and go over there benefits etc.
Great training
Excillent training man
inspiring knowledge which you gave us❤
nice training video thanks