Ever since I’ve been self isolating I’ve never realised how insane hand stand push ups are for shoulder development. These are so tough I’m loving these
yeah i laf how the same retards that will believe anything a tv tells them, also think calisthenics cant make u jacked... like, just unable to think critically. Unable to see basic elements of what hypertrophy is, and then unable to see how any exercise must be designed to accomodate same kind of intensity and or volume
I'd highly recommend reading Overcoming Gravity, the author goes really in depth in exercise selection, volume, intensities and all that kind of stuff, as well as many progressions to fit your strength level
Oh thank god! Finally someone with a big reach who's doing a video like that. I'm going crazy right now. I have been training bodyweight strength for 3 years and my goal is to educate people about calisthenics. People think that bodyweight training is just for HIIT training or endurance. But the thruth is... if you know how to progress through more difficult variations (increase the intensity), you can gain mass and strength! Thanks for this!
@@sofeerahmed8103 in a way that’s true but lemme ask you this, would you ever decrease the weight of ur weight lifting routine and just really high volume lower weights? Without u answering I can already tell you that you would say no so why take the same approach? This guy is right if you know how to progress with calisthenics strength training properly and really understand the anatomy of the human body and it’s functions you can make insane strength and muscle gains with a bar and a floor, or better yet for $30 buy a pair of rings and you have a lifetime of progression
@@capt769 actually you can decrease the weight and training more (like evryday), its really dumb to compare bodyweight and weight training, they doesnt work the same way, in calisthenics the weight approach is to go for harder variation, but people with real gain, great gama, hershel walker, bronson, said to keep the basics and to go for high répétions, but not 50,100 more 1000, people said it only develop endurance not strenght, this is bullshit and now we have studies to back it up, try to do 1000 push ups in a row or with less that 4 set with perfect form and tell me if it got you weaker,
Thats the difference between Alex and your favourite insta infualzas he actually does the full workout instead of going through joke movements even tho he has a home gym cuz his workouts actually work
Your high volume training is pure gold. Combine it with basic bodyweight exercise and your muscles are gonna explode. Thank you cause that’s a great gift.
I've been training at home for 1,5 years now with 15 kg dumbells that you can adjust, a backbag, piano chair and some bands and I have grown almost 20 kg. After the day of every workout, at least one muscle group is sore. Home training is beneficial. 💪
the only channel who delivers the truth about keeping strength and muscle gains. Lots of fluff at home workouts uploaded lately. Those are workouts for ladies man.
Lmao I did legs a day ago, and I haven’t been able to walk properly. Body weight, 4 sets of 30 seconds lunges, jump squats, close stance squats, wide squat pulses, and squat pulses. That shit had me out of breathe. What imma do is not count the reps and just go until failure it’s that simple. And honestly it doesn’t matter either muscle memory will return the muscle lost and the strength too. So doing cardio and getting your heart stronger is a much better deal. After all the heart is a muscle. And if you’re cardiovascular system is better than before, your gains are going to be better than before.
I agree Alex, people are posting these "NO EQUIPMENT" videos just because they want to fish views from people whose gyms are closed. Conditioning workouts are not going to optimally train your strength and hypertrophy.
No shit, its almost as if people rely on the gym for all their workout equipment and therefore dont have any at home. Of course there'll mostly be "no equipment" type videos, since we don't have equipment smh
@@MatiDota that's nice that you're finding new ways to challenge yourself but dont expect to maintain your physique that you gained from weight resistance. It's not the same stimulus
Dude most people aren't going to gain muscle on or strength in this time, you just gotta retain what you got. It also depends on how experienced of a lifter u are in the first place, an advanced dude is probably going to lose some muscle mass, whereas someone who is fairly new will most likely gain it.
FITNESS ENGINEERED You could do hard callisthenics? That’s weight resistance using your body. You can even make it harder on what angle you’re at, some people build great physiques just from that alone.
Hell yeah man. Watched your brutal home workout video and have been killing it at home with no equipment except for a resistance band. Push-ups with a heavy ass backpack on, split squats with the same bag, resistance band with max tension for tough curls, two chairs with books in my lap to do heavy bench dips for tris. Only thing I’m really missing out on right now is not having anywhere to put a pull-up bar in my house. Have to get by with high tension banded pulldowns/pullovers in the doorframe and table rows for my back.
Take from a Prison guard . These guys make weights out of trash bags and milk crates using rocks or water . They use bed sheets and rolled up magazine for handles . Don’t kid yourself if you think these you tubers know what these guys really do. I see it first hand .
I was always the stick kid that wasn't eating enough. Man you gave me the right mindset with the video you were doing banded neck raises with some dudes laughing at you. Now almost three years later im almost 11 kilos of muscle up and looking shredded all year long because i cant change a lot my eating habits. The thing i want to say is that you cam give so many stuff to everyone. Keep doing what you are doing brother
I do: Free handstand pushup 10 sets max One arm one leg pushups 10 sets max One arm pull ups 10 sets max Pistol squats 10 sets max I do this everyday, you will get strong ass fuck. You can even add weight if its not enough
It's so stupid.. all those people posting those weak home workouts that barely work as a warm up. Especially considering that as you said calisthenics has so many variations and progression that DOESN'T need any equipment. Just buy a pair of rings or a bar and you are good.
@SpiritWolf2K where do you hang the rings though? I have a Shamrock bar which has an attachable dip station, but I really want to get rings but can't drill anything into the walls or ceiling.
PREACH! Lots of folks who are no longer novices CAN and WILL be able to tolerate and adapt from far higher frequency of essential bodyweight movements like pushups and pullups. Probably even every day!
I've been doing this style of workout for years and believe me, you dont need a gym!! Use your head, be innovative and try some new ideas, you'll end up more athletic, save money, save time and more enjoyment.
cousins don't know how to show but I'm 160, 5'7", quite lean and would fit in physique wise in given weight class sport. Never taken any drugs. I've always had a bit of a self reliance attitude though.
One problem: I'm afraid to push myself now because I live in Turin, Italy. The health care system is on its knees, and in ten days we're gonna hit the peak. What if I weaken my immune system and I get sick? What if I pull a muscle and can't do the shopping? What if I need to be healthy in case my family needs me? Who's gonna take care of me since we're quarantined? Sorry for the anxiety, but things aren't going well here. I'm scared. Great video, I've actually been training like this for the past two weeks and getting excellent results.
2 thumbs up! 👍🏻👍🏻 high reps high sets sounds correct. Its one thing to warm up, but its another thing to go to fatigue. Variance goes a long way and a lot of ppl think its just, oh I'm fine i can just chill. But we gotta get those pumps in there and not just warm up, but push to almost full exhaustion. And dont forget to fast! 16hr min fast, goals are at 24hrs this weekend!
Yo alex im doing your pushup routine you showed us like 2 years ago and it really burns like hell. If you do alot of volume with calistenics you can definitely match weight training imo. Its also very refreshing to do something new.
I remember when my workout was 100 push ups and bench dips and this is my warm up now, started doing a lot harder things to make fatigue. Great video as always
10x10 is BRUTAL for a lot of bodyweight movements, so I definitely feel you on that one! Most people would be sore for days if they did that on pullups and deficit handstand pushups.
@@popcornto6032 do sets based on seconds. 10 sets of 20 seconds of pushups, pullups etc. Next week add 5 seconds more each set. I'm weak at bodyweight lifts so I follow this scheme. Been sore for days now. If you cant finish the 20 seconds, just do an isometric hold.
And dude, nice, weighted backpack pistol squats. Not only are you strong, but that flexibility and mobility is amazing. I gotta keep working on those. Btw, get some Rings. Rather than using those boxes to get a deficit, they are way way better
Cannot thank you enough Alex, this was exactly what i needed to stop slacking and putting off intense training, blaming it on the situation. Adaptation is the basic necessity of life, and if it isn't efficient, it's not adapting. Thank you
I am lifting crates and tires in my backyard and I am doing weighted pushups/chinups with stones in my backpack. I also improvised some farmerwalks with random steel bars and I am doing weighted single-leg box squats/split squats/step ups/lunges. I am getting huge doms and I squat almost 500 pounds in the gym. Let's hope this virus passes soon!
Omg this is so fucking true. ,. I've been thinking this same shyt for last few days basically I used to do heavy weight training for maximum mass growth and strength too ,I would fit in as much power lifting as I could with the bodybuilding aspect , so when I looked up workouts for home they didnt fucking. Work I mean it was like doing more of a cutting cardio routine that I would do between my normal workout I mean it's great for that and I'll definitely use them like that in the future , but when you been pushing some good weight on the bench , squat ,deadlift , legpress , and have pretty thick quads chest back , you need some intense variations where you can feel like how the muscles usually feel under heavy load, and personally I'm having a hard time switching and acheiving that , Im gonna take a look at your home workout and do that
I know it’s not optimal but I am 100% getting into really tracking my progress. I just do a single movement and a assistance movement, and make sure to get stronger every time I come around to it :)
Just a quick note alpha I’ve done some deep research on Hindu squats and pushups , since u mentioned gama , there r done in a reversed breathing pattern in order to expand the lungs.
'These bodyweight squats will substitute barbell squats just fine!' - IG 'influencers' who post routines with 3 sets of bodyweight squats to replace 3 sets of moderately heavy barbell squats. Fact of the matter is that for these pushups, squats, to substitute for heavy bench & squats from hypertrophy standpoint, you have to train harder, prison style, more sets.
Thought about experimenting nucleus overload training for pushups during this period... do you think there's a standard/average number of volume I should do or that depends from person to person? Also, I know you made a collab with Team 3D Alpha in 2016 talking about it, do you still think N.O is a legit way of improving muscle mass? Thanks!
when I did pullups, I went to failure 8 times with 2 minute rest as a test. Then I divided the total reps evenly by 10, the next day I started NO with 10 daily sets of that with 1 minute rest. I ended up failing on the last few sets at the beggining but I was able to do everything a week in, so I added a rep to my target. went from failing 10x6 to completing 10x10 in a month.
You should try out the 300 push up workout that frank medrano, Michael Vasquez & big boy put out a few weeks ago It’s a good number to find out if it’s your workout level or better as a finisher
The thing with calisthenics is that you still have to use the 8-12 reps for hyportrophy and 1-5 reps for strength. E.g I don't even do normal push ups, instead I do handstand push ups,planche push ups and dips cause the normal ones has lil to no benefit for me(I can atleast do 75+ reps). Same goes with pull ups, you should do front lever pull ups, explosive high pull ups, L-sit pull ups and dragon fly. Hope this helps
Im doing Pull ups, chins, dips and incline deficit push ups. Some acessory work on the side with multiple water jugs of 6kg. Its all i need I weight 95kg 19-20% bf so calisthenics is very challenging for me, but i can always put heavy stuff in a backpack.. Stay strong and healthy , guys. Lets make them quarantine gains Ps: not training legs ATM due to harmstring tear and lower back injury
This is facts i bought a barbell and plates online...fuck a easy bodyworkout using chairs and couchs...how hard were you training before the gyms closed...keep your gains
Okay then what should I do? You critized but didn't offer up any actual solution? If I'm using resistance bands to supplement what I can't do at the gym, how is that a worthless home workout? I shouldn't be doing Decline push-ups, resistance band based workouts and pull ups? What should I be doing then?
Agree agree agree!!! Work on front levers, back levers, muscle ups, dragon flags, one legged exercises, inverted hang, shoulder pushups, MAN, this is what a workout should be!!
@@josipmatkovicdrazica9019 ofcourse, just to name a few. People are too too too much focussed on regular pushups, pullups, planks, bodyweight squats and crunches. I do a combination of weightlifting and calistehnics/bodyweight exercises and I really enjoy both.
Always rotated between bb dB and hand stand presses I never got any shoulders problems and always squeezed a lot of gains will barely gaining weights. High volume is king for these also nice serratus and upper back mouvement.
Great to see Great Gama's photo. I hope you are also aware of prof Rammurthy who was titled Hercules of India by British and used to juggle baby elephant.
great gama also held heavy ass concrete donuts over his head when doing those high rep squats LOL people forget that. so he wasnt only using bodyweight
Thanks brother for putting the Great Gama on their. No one ever talks about him. He was from the same village my dad was from in Punjab, India. Awesome
thanks bro, ur probably right. most important advice here is to look after harder alternatives instead of aiming for high reps or just following some random ass influencer routine
Ayyyy thanks my man i really do work my ass of from home, i felt my lats glutes quads tris sore af i knew that i had a too much high volume, key is work to failure and do more plyometric versions, jeff cavaliere really gave me a tough workout tips for home sessions🔥
I'm not worrying about gains, I'm focusing on keeping the process alive and exploring new ways to keep fit. Running is a new one for me and is great for building CV. I'm keeping videos on here to long my journey.
Legs are gonna be a problem, so I've brought a 40kg bag of dement for $9 nzd, and I've been carrying it up a hill. My goal is to be able to carry it all the way up with no breaks
@@svensoric8489 i try to increase reps every two or three days, now I'm sitting at 37 push ups and 7 pull ups but I started at 29 push ups and 5 pull ups 2 weeks ago
Quarantine taught me the value of resistance bands. Like holy shit, if you can properly load the resistance bands, and have a strong mind-to-muscle connection, it hits completely different. The time under tension is on a whole other level, and stabilizers fire like crazy. Hitting that failure that AlphaDestiny talks about comes quicker, but also you actually have resistance in terms of in addition to your body-weight (which can be a lot). Give resistance bands a shot guys. There are tons of sets online for like 50 at most. All you need is a door.
Keep in mind that it does not have the same progressive overload that power lift provides, or explosion that an Olympic lift provides, but it helps you maintain your physique and grow in other ways (stabilization), which in the long-term can provide a boost in results.
Hey Alex, can you make a comprehensive equipment video please? For people that want to use weightlifting equipment at home; could cover the weighted pullup belt/loading pin u use, etc.
Very insightful vid Alex. The home workout video u posted the other day looks killer and it definitely looks extremely challenging. I understand that u are an advanced lifter. Ik u said u will be making more vids, but can u do a bodyweight vid that is as challenging as weight training for a Novice lifter who is slightly more advanced(not a beginner but not quite intermediate). Basically the bodyweight equivalent of your novice program(which has lead to great strength gains for me)
ANYONE have a solid home workout routine? All i have access is to a pullup bar, 10lb kettlebell, some bands, and waiting for my dip bar to come in. Pls help
That's all you need. If you're unsure of exercise selection, check out StrengthRedefined's channel. She has a pretty comprehensive library of band, kettlebell, pull-up and body weight exercises that you can look at to build your own program.
Hell yeah man! I’m doing rows with my sled strap off my reverse hyper pendulum. Works like a charm, and I can still do banded rows. Just have to have some creativity.
I watched jeff's video about the perfect pushup workout (3 levels). I've been using it for about 3 months now the only regret I have is, that my rear delts have 0 development.
I’ve been pretty much doing set/rep style training without a defined amount of reps, I’ll just take my sets close to failure with 1-2 reps left in the tank or so. I’ve been using bodyweight only so my reps are a lot higher than what I’m used to but I feel the same amount of intensity (maybe more) as if I were training at the gym.
Man this sucks. I use four different gyms, and three have already closed. I don't have much hope in the remaining one lasting long. I had no home equipment but I scrambled to get a good set of resistance bands and a couple pairs of dumbbells (35s and 70s). I will keep my MWF full body schedule, and hope for the best by the time I get back under a barbell.
As a shot put thrower/athlete, its extremely hard right now for me since I've been on a strict workout plan in the gym. Luckily enough, I have a weighted vest up to 15kg, two bands, a staircase in my flat and an open field park near where I live to do some weighted exercises instead of the instagram condition work. My body definitely is going to change in the next few weeks but at least I'm maintaining some sort of weight training instead of sticking with body weight training all the time and losing massive body size.
I think you got some really good points, I'm just not really okay with the "if you don't leave your living room in pain you're not doing it right" Pain is not the way to go, do it if you want but I'll stick do doing enjoyable workouts, with weights of course
I'm getting solid workouts with the combination of parallettes, TRX and resistance bands. As well as using my 4 year old son as extra weight lol. Handstand pressups on parallel bars are solid work, using full range of motion
I'm so sore. I basically train all day. With stones. And a pullup/row bar. I'm not expecting muscle loss, as long as i don't get sick, that is. I'm running on tiptoe, intense for the calves.
You should try training with the rings again for pushing movements. Ring dips and deficit ring push ups in particular. After your elbows get used to them you can also go weighted.
@SpiritWolf2K They are a game changer indeed! Doing a "chest fly" movement and squeezing in the RTO position is very challenging. Keep in mind that I do mostly calisthenics now and don't know how well they carry on to lifts in the gym, if that is your thing. As for the place to hang them: if you can find a way to setup a pull bar, you can hang them to it. You don't need much height for most pushing exercises.
3x10 sets of push ups pull ups dips and squats for time. In rounds with 303 tempo gave me gains. I AM wearing a shirt that was loose on the upper back and arms 4 weeks ago. Now it fits snugly. Almost No doms but crazy pumps. When i started i took around 40 minutes to complete 1 round. Now im doing defecit pushups, slow dips, squeezing at the top of pullups and squeezing My glutes so hard. Im down to about 20 minutes and I AM thinking about adding in a Second round with close grip defecit push ups chin ups explosive dips and lunges next workout. I actually was very afraid when gyms started closing. Now i see that im making strength, size, and cardio gains. So it is All good.
Another good thing to do is instead of doing reps x sets , do time x sets. So say you’re doing pistol squats it should be maximum number of reps in 20 seconds , 40 seconds rest then back on for 20 seconds.
Ever since I’ve been self isolating I’ve never realised how insane hand stand push ups are for shoulder development. These are so tough I’m loving these
I think a lot of people have been humbled by that exercise (me included) it really is BRUTAL AF! Glad you're loving them bro, serious gains await.
Definitely a very humbling movement,even without a deficit
yeah i laf how the same retards that will believe anything a tv tells them, also think calisthenics cant make u jacked... like, just unable to think critically. Unable to see basic elements of what hypertrophy is, and then unable to see how any exercise must be designed to accomodate same kind of intensity and or volume
lots of chinese weightlifters do this for balance, shoulders health and brutal strenght
@@AlexLeonidas just got up to 5x5 with 45lbs myself, no wall bullshit freestanding, going to test my OHP to see the carryover
Just bought a weighted vest and rings, going to my roots with the weighted calisthenics
Hell yeah Adriaan, you're all set!!
I'd highly recommend reading Overcoming Gravity, the author goes really in depth in exercise selection, volume, intensities and all that kind of stuff, as well as many progressions to fit your strength level
eternity cosplay post physique... jk but I’m curious
@eternity cosplay great idea with the sand in a plastic bag :)
Oh thank god! Finally someone with a big reach who's doing a video like that. I'm going crazy right now. I have been training bodyweight strength for 3 years and my goal is to educate people about calisthenics. People think that bodyweight training is just for HIIT training or endurance. But the thruth is... if you know how to progress through more difficult variations (increase the intensity), you can gain mass and strength!
Thanks for this!
Simon Hamptaux - people don’t want to learn or don’t want a challenge
U don’t have to progress necessarily, u can just do extremely high volume
@@sofeerahmed8103 in a way that’s true but lemme ask you this, would you ever decrease the weight of ur weight lifting routine and just really high volume lower weights? Without u answering I can already tell you that you would say no so why take the same approach? This guy is right if you know how to progress with calisthenics strength training properly and really understand the anatomy of the human body and it’s functions you can make insane strength and muscle gains with a bar and a floor, or better yet for $30 buy a pair of rings and you have a lifetime of progression
@@capt769 actually you can decrease the weight and training more (like evryday), its really dumb to compare bodyweight and weight training, they doesnt work the same way, in calisthenics the weight approach is to go for harder variation, but people with real gain, great gama, hershel walker, bronson, said to keep the basics and to go for high répétions, but not 50,100 more 1000, people said it only develop endurance not strenght, this is bullshit and now we have studies to back it up, try to do 1000 push ups in a row or with less that 4 set with perfect form and tell me if it got you weaker,
Thats the difference between Alex and your favourite insta infualzas he actually does the full workout instead of going through joke movements even tho he has a home gym cuz his workouts actually work
Preciate that Meli!
He's also not a fake natty like most of the dudes you see posting garbage workouts on Instagram
ποιος θεωρεις στην ελλαδα καλυτερο σε θεμα γυμναστικη στο γιουτουμπ
Everyone doing home workouts need to see this ASAP.
Instablaster
Your high volume training is pure gold. Combine it with basic bodyweight exercise and your muscles are gonna explode. Thank you cause that’s a great gift.
Great point! People need to design workouts that allow for serious progressive overload
You know it brother, they're neglecting the principles that got them gains with standard weight training. Doesn't make sense!
AlphaDestiny yep!
I've been training at home for 1,5 years now with 15 kg dumbells that you can adjust, a backbag, piano chair and some bands and I have grown almost 20 kg. After the day of every workout, at least one muscle group is sore. Home training is beneficial. 💪
the only channel who delivers the truth about keeping strength and muscle gains. Lots of fluff at home workouts uploaded lately. Those are workouts for ladies man.
Lmao I did legs a day ago, and I haven’t been able to walk properly. Body weight, 4 sets of 30 seconds lunges, jump squats, close stance squats, wide squat pulses, and squat pulses. That shit had me out of breathe. What imma do is not count the reps and just go until failure it’s that simple. And honestly it doesn’t matter either muscle memory will return the muscle lost and the strength too. So doing cardio and getting your heart stronger is a much better deal. After all the heart is a muscle. And if you’re cardiovascular system is better than before, your gains are going to be better than before.
But for how many rounds
I like this guys philosophy. Too many baby home workouts out there that my grandma could finish
I agree Alex, people are posting these "NO EQUIPMENT" videos just because they want to fish views from people whose gyms are closed. Conditioning workouts are not going to optimally train your strength and hypertrophy.
No shit, its almost as if people rely on the gym for all their workout equipment and therefore dont have any at home. Of course there'll mostly be "no equipment" type videos, since we don't have equipment smh
Not in My case... I'm trying to challenge myself and founding new ways to do it.
@@MatiDota that's nice that you're finding new ways to challenge yourself but dont expect to maintain your physique that you gained from weight resistance. It's not the same stimulus
Dude most people aren't going to gain muscle on or strength in this time, you just gotta retain what you got. It also depends on how experienced of a lifter u are in the first place, an advanced dude is probably going to lose some muscle mass, whereas someone who is fairly new will most likely gain it.
FITNESS ENGINEERED You could do hard callisthenics? That’s weight resistance using your body. You can even make it harder on what angle you’re at, some people build great physiques just from that alone.
The like button got repped when he mentioned gama and herschel
Make a vid on the great gama pls. He was an absolute legen.
That would be an interesting video, I can imagine Nick's Strength & Power covering that one nicely.
AlphaDestiny nick g4p
I'm from India and yes I've heard a lot of stories about him,he was an absolute beast
@Patrik Jakobasic 3 days of darkness to come
Fucking beast. He used to do thousands of pushups and squats every single day.
Hell yeah man. Watched your brutal home workout video and have been killing it at home with no equipment except for a resistance band. Push-ups with a heavy ass backpack on, split squats with the same bag, resistance band with max tension for tough curls, two chairs with books in my lap to do heavy bench dips for tris. Only thing I’m really missing out on right now is not having anywhere to put a pull-up bar in my house. Have to get by with high tension banded pulldowns/pullovers in the doorframe and table rows for my back.
Alex out here spitting straight facts again
Bro I've gotten huge gains and definition from just calisthenics.... it's amazing stuff if you train smart and hard.
I need that prison style workout now!
meee tooo
Gonna give you a CRAZY one real soon
@@AlexLeonidas cant w8 bro
Take from a Prison guard . These guys make weights out of trash bags and milk crates using rocks or water . They use bed sheets and rolled up magazine for handles . Don’t kid yourself if you think these you tubers know what these guys really do. I see it first hand .
Cyber Police wow that’s really something
I was always the stick kid that wasn't eating enough. Man you gave me the right mindset with the video you were doing banded neck raises with some dudes laughing at you. Now almost three years later im almost 11 kilos of muscle up and looking shredded all year long because i cant change a lot my eating habits. The thing i want to say is that you cam give so many stuff to everyone. Keep doing what you are doing brother
GOOD POINT ALEX! This is what every fitness community need to hear
I do:
Free handstand pushup 10 sets max
One arm one leg pushups 10 sets max
One arm pull ups 10 sets max
Pistol squats 10 sets max
I do this everyday, you will get strong ass fuck. You can even add weight if its not enough
That guy in the thumbnail is downright thick
Ye Alex is T H I C C
He is *Great Gama* undefeated wrestler in history
Yeah bro he's great Gama, for once i want you to check his history. 👌🏽
GOALS
I couldn’t agree with you more! A lot of these home work outs are too light. As most people won’t have enough weight, use what you have to the extreme
@SpiritWolf2K what if you cant do handstand pushups? Should I rep my dumbells 15kg each out?
@SpiritWolf2K Well pushups build primarily the front delts, not the side and rear..
@SpiritWolf2K Im talking about shoulder dev
The guy in the thumbnail was an absolute beast. Great Gama ftw! 🔥
It's so stupid.. all those people posting those weak home workouts that barely work as a warm up. Especially considering that as you said calisthenics has so many variations and progression that DOESN'T need any equipment. Just buy a pair of rings or a bar and you are good.
SpiritWolf2K where did you get the rings? Link me please
I don't have any of that so I do weighted calisthenics using my school backpack.
@SpiritWolf2K where do you hang the rings though? I have a Shamrock bar which has an attachable dip station, but I really want to get rings but can't drill anything into the walls or ceiling.
PREACH! Lots of folks who are no longer novices CAN and WILL be able to tolerate and adapt from far higher frequency of essential bodyweight movements like pushups and pullups. Probably even every day!
I've been doing this style of workout for years and believe me, you dont need a gym!! Use your head, be innovative and try some new ideas, you'll end up more athletic, save money, save time and more enjoyment.
let me see your physique
cousins don't know how to show but I'm 160, 5'7", quite lean and would fit in physique wise in given weight class sport. Never taken any drugs. I've always had a bit of a self reliance attitude though.
I hate that most people think of homework-outs as (soft) stuff like towel rows and such good point
@@SOC-ir6im yeah like weigthed moves, high volume in bodyweigh exercises ,Time under tension or reduce rest
@@trujilloroldancarlosarturo4281 or better yet, trying to learn gymnastics skills (Front lever, planche, Iron Cross, etc.)
One problem: I'm afraid to push myself now because I live in Turin, Italy. The health care system is on its knees, and in ten days we're gonna hit the peak. What if I weaken my immune system and I get sick? What if I pull a muscle and can't do the shopping? What if I need to be healthy in case my family needs me? Who's gonna take care of me since we're quarantined? Sorry for the anxiety, but things aren't going well here. I'm scared. Great video, I've actually been training like this for the past two weeks and getting excellent results.
All the best with what you're going through. I'd recommend not totally pushing yourself, but saving 1-3 reps in the tank
@@AC-xi4yn thx man, sorry for the drama
Finally 1, ONE, ONE! TH-camr who gets it, that bodyweight workouts are NOT the same as barbell training!
Literally no one says that they are. It is a different style of training and even callisthenics TH-camrs don't think its exactly the same...
bodyweight in a nutshell: when your muscle starts burning, that is when the actual set starts and everything before that was just warmup
my muscle burns when i reach 0rir. no idea if you're drunk or just bored.
We all needed to hear this
2 thumbs up! 👍🏻👍🏻 high reps high sets sounds correct. Its one thing to warm up, but its another thing to go to fatigue. Variance goes a long way and a lot of ppl think its just, oh I'm fine i can just chill. But we gotta get those pumps in there and not just warm up, but push to almost full exhaustion. And dont forget to fast! 16hr min fast, goals are at 24hrs this weekend!
Yo alex im doing your pushup routine you showed us like 2 years ago and it really burns like hell. If you do alot of volume with calistenics you can definitely match weight training imo. Its also very refreshing to do something new.
I remember when my workout was 100 push ups and bench dips and this is my warm up now, started doing a lot harder things to make fatigue. Great video as always
Would a good workout consist in reps
I mean sets
I was doing German Volume before the quarantine hit, started doing all body weight and STILL had doms like crazy.
10x10 is BRUTAL for a lot of bodyweight movements, so I definitely feel you on that one! Most people would be sore for days if they did that on pullups and deficit handstand pushups.
@@AlexLeonidas Most wouldn't even complete it. 10x10 is hard af on those two
@@popcornto6032 do sets based on seconds. 10 sets of 20 seconds of pushups, pullups etc. Next week add 5 seconds more each set.
I'm weak at bodyweight lifts so I follow this scheme. Been sore for days now.
If you cant finish the 20 seconds, just do an isometric hold.
Gama Pelwaan in the thumbnail - greatest wrestler of all time 5 ft 7 200lbs fought 6 ft 9 300lb men and won
I can't wait for the prison style high volume workout video!
*insert 5k Push-ups every 2 days* type of workouts
@@MogguSama close enough
And dude, nice, weighted backpack pistol squats. Not only are you strong, but that flexibility and mobility is amazing.
I gotta keep working on those.
Btw, get some Rings. Rather than using those boxes to get a deficit, they are way way better
Cannot thank you enough Alex, this was exactly what i needed to stop slacking and putting off intense training, blaming it on the situation. Adaptation is the basic necessity of life, and if it isn't efficient, it's not adapting. Thank you
I am lifting crates and tires in my backyard and I am doing weighted pushups/chinups with stones in my backpack. I also improvised some farmerwalks with random steel bars and I am doing weighted single-leg box squats/split squats/step ups/lunges. I am getting huge doms and I squat almost 500 pounds in the gym. Let's hope this virus passes soon!
Awesome man!!
Omg this is so fucking true. ,. I've been thinking this same shyt for last few days basically I used to do heavy weight training for maximum mass growth and strength too ,I would fit in as much power lifting as I could with the bodybuilding aspect , so when I looked up workouts for home they didnt fucking. Work I mean it was like doing more of a cutting cardio routine that I would do between my normal workout I mean it's great for that and I'll definitely use them like that in the future , but when you been pushing some good weight on the bench , squat ,deadlift , legpress , and have pretty thick quads chest back , you need some intense variations where you can feel like how the muscles usually feel under heavy load, and personally I'm having a hard time switching and acheiving that , Im gonna take a look at your home workout and do that
I know it’s not optimal but I am 100% getting into really tracking my progress. I just do a single movement and a assistance movement, and make sure to get stronger every time I come around to it :)
Handstand Push Ups on wall tutorial, please!! Awesome vídeo, bro. 💪
Its time to stick to the basics folks... Get strong at home & stay healthy. God bless.
How do you train back at home!?
Crazy to me because I was just thinking about using a book bag for touchdown squats
Multiplane handstand press variations = best shoulder development!
Just a quick note alpha I’ve done some deep research on Hindu squats and pushups , since u mentioned gama , there r done in a reversed breathing pattern in order to expand the lungs.
'These bodyweight squats will substitute barbell squats just fine!' - IG 'influencers' who post routines with 3 sets of bodyweight squats to replace 3 sets of moderately heavy barbell squats.
Fact of the matter is that for these pushups, squats, to substitute for heavy bench & squats from hypertrophy standpoint, you have to train harder, prison style, more sets.
Exactly!!
I'm so glad I fucking bought a 60 pound weighted vest months ago for my home workouts when I can't make it to the gym.
Thought about experimenting nucleus overload training for pushups during this period... do you think there's a standard/average number of volume I should do or that depends from person to person? Also, I know you made a collab with Team 3D Alpha in 2016 talking about it, do you still think N.O is a legit way of improving muscle mass? Thanks!
when I did pullups, I went to failure 8 times with 2 minute rest as a test. Then I divided the total reps evenly by 10, the next day I started NO with 10 daily sets of that with 1 minute rest.
I ended up failing on the last few sets at the beggining but I was able to do everything a week in, so I added a rep to my target.
went from failing 10x6 to completing 10x10 in a month.
You should try out the 300 push up workout that frank medrano, Michael Vasquez & big boy put out a few weeks ago
It’s a good number to find out if it’s your workout level or better as a finisher
i did pushups everyday, nothing really happened thb...i just got good at pushups haha
this fad is just an increase in volume load
The thing with calisthenics is that you still have to use the 8-12 reps for hyportrophy and 1-5 reps for strength. E.g I don't even do normal push ups, instead I do handstand push ups,planche push ups and dips cause the normal ones has lil to no benefit for me(I can atleast do 75+ reps).
Same goes with pull ups, you should do front lever pull ups, explosive high pull ups, L-sit pull ups and dragon fly.
Hope this helps
Im doing Pull ups, chins, dips and incline deficit push ups.
Some acessory work on the side with multiple water jugs of 6kg.
Its all i need
I weight 95kg 19-20% bf so calisthenics is very challenging for me, but i can always put heavy stuff in a backpack..
Stay strong and healthy , guys.
Lets make them quarantine gains
Ps: not training legs ATM due to harmstring tear and lower back injury
This is facts i bought a barbell and plates online...fuck a easy bodyworkout using chairs and couchs...how hard were you training before the gyms closed...keep your gains
Okay then what should I do? You critized but didn't offer up any actual solution? If I'm using resistance bands to supplement what I can't do at the gym, how is that a worthless home workout? I shouldn't be doing Decline push-ups, resistance band based workouts and pull ups? What should I be doing then?
Agree agree agree!!! Work on front levers, back levers, muscle ups, dragon flags, one legged exercises, inverted hang, shoulder pushups, MAN, this is what a workout should be!!
what about one arm pushups or one arm one leg pushup
@@josipmatkovicdrazica9019 ofcourse, just to name a few.
People are too too too much focussed on regular pushups, pullups, planks, bodyweight squats and crunches.
I do a combination of weightlifting and calistehnics/bodyweight exercises and I really enjoy both.
@@AnthonyVenmans and what u think of extremely high volume calisthenics like alex mentioned it in video
Can't wait for those bodyweight high rep/ volume videos!
You are fucking awesome bro
I have upped the amount of volume and am making sure I take each exercise to failure and focusing on mastering difficult body weight exercises.
Always rotated between bb dB and hand stand presses I never got any shoulders problems and always squeezed a lot of gains will barely gaining weights. High volume is king for these also nice serratus and upper back mouvement.
It’s not a coincidence that old school strongman and Olympic lifters pre-80s did handstand push-ups variations as an accessory movement for OHP.
Great to see Great Gama's photo. I hope you are also aware of prof Rammurthy who was titled Hercules of India by British and used to juggle baby elephant.
Thanks! That answers my question on who he is.
great gama also held heavy ass concrete donuts over his head when doing those high rep squats LOL people forget that. so he wasnt only using bodyweight
Thanks brother for putting the Great Gama on their. No one ever talks about him. He was from the same village my dad was from in Punjab, India. Awesome
thanks bro, ur probably right. most important advice here is to look after harder alternatives instead of aiming for high reps or just following some random ass influencer routine
Ayyyy thanks my man i really do work my ass of from home, i felt my lats glutes quads tris sore af i knew that i had a too much high volume, key is work to failure and do more plyometric versions, jeff cavaliere really gave me a tough workout tips for home sessions🔥
Hey alpha you should learn the free standing handstand. You'll get more out of it than on the wall. BTW those wall pushups are killer
Glad my gf bought adjustable dumbbell weights months ago. 55 lbs are the heaviest, but it’ll do.
Before i watch i’m gonna guess and say the mistake is intensity is too low.
Edit:I sort of got it right
Yeah you pretty much got it
I literally gets vertigo from my workout last night. My head is dizzy as hell, I don't even know if I can workout today
I'm not worrying about gains, I'm focusing on keeping the process alive and exploring new ways to keep fit. Running is a new one for me and is great for building CV. I'm keeping videos on here to long my journey.
Legs are gonna be a problem, so I've brought a 40kg bag of dement for $9 nzd, and I've been carrying it up a hill. My goal is to be able to carry it all the way up with no breaks
I'm doing 25 sets a day of pull ups and push ups each as nucleus overload... It takes 2 hours and is painful.
How much per set
@@svensoric8489 i try to increase reps every two or three days, now I'm sitting at 37 push ups and 7 pull ups but I started at 29 push ups and 5 pull ups 2 weeks ago
Yeah,Nice👍
@@svensoric8489 you should probably take 1-2 rest days a week though tbh if you're doing 25 sets of 37 and 7
Kyu Same here my man! That DOMS the next day is the best!
Well said brother!
Quarantine taught me the value of resistance bands. Like holy shit, if you can properly load the resistance bands, and have a strong mind-to-muscle connection, it hits completely different. The time under tension is on a whole other level, and stabilizers fire like crazy. Hitting that failure that AlphaDestiny talks about comes quicker, but also you actually have resistance in terms of in addition to your body-weight (which can be a lot). Give resistance bands a shot guys. There are tons of sets online for like 50 at most. All you need is a door.
Keep in mind that it does not have the same progressive overload that power lift provides, or explosion that an Olympic lift provides, but it helps you maintain your physique and grow in other ways (stabilization), which in the long-term can provide a boost in results.
Hey Alex, can you make a comprehensive equipment video please? For people that want to use weightlifting equipment at home; could cover the weighted pullup belt/loading pin u use, etc.
Thank you! Someone had to say it! Home workouts can and should be as tough as gym workouts
Very insightful vid Alex.
The home workout video u posted the other day looks killer and it definitely looks extremely challenging. I understand that u are an advanced lifter.
Ik u said u will be making more vids, but can u do a bodyweight vid that is as challenging as weight training for a Novice lifter who is slightly more advanced(not a beginner but not quite intermediate). Basically the bodyweight equivalent of your novice program(which has lead to great strength gains for me)
HSPU's are no joke, solid vid bro
I’ve been following you for a looong ass time and I stopped really watching TH-cam and came across this. Still funny as shit without even trying 😂😂😂
ANYONE have a solid home workout routine? All i have access is to a pullup bar, 10lb kettlebell, some bands, and waiting for my dip bar to come in. Pls help
Pompy that’s all you need! Good luck!
That's all you need. If you're unsure of exercise selection, check out StrengthRedefined's channel. She has a pretty comprehensive library of band, kettlebell, pull-up and body weight exercises that you can look at to build your own program.
I feel like it’ll be longer than a month for gyms to open again tbh I mean at least for mine
Hell yeah man! I’m doing rows with my sled strap off my reverse hyper pendulum. Works like a charm, and I can still do banded rows. Just have to have some creativity.
I watched jeff's video about the perfect pushup workout (3 levels). I've been using it for about 3 months now
the only regret I have is, that my rear delts have 0 development.
I’ve been pretty much doing set/rep style training without a defined amount of reps, I’ll just take my sets close to failure with 1-2 reps left in the tank or so. I’ve been using bodyweight only so my reps are a lot higher than what I’m used to but I feel the same amount of intensity (maybe more) as if I were training at the gym.
Man this sucks. I use four different gyms, and three have already closed. I don't have much hope in the remaining one lasting long. I had no home equipment but I scrambled to get a good set of resistance bands and a couple pairs of dumbbells (35s and 70s). I will keep my MWF full body schedule, and hope for the best by the time I get back under a barbell.
As a shot put thrower/athlete, its extremely hard right now for me since I've been on a strict workout plan in the gym. Luckily enough, I have a weighted vest up to 15kg, two bands, a staircase in my flat and an open field park near where I live to do some weighted exercises instead of the instagram condition work.
My body definitely is going to change in the next few weeks but at least I'm maintaining some sort of weight training instead of sticking with body weight training all the time and losing massive body size.
I think you got some really good points, I'm just not really okay with the "if you don't leave your living room in pain you're not doing it right"
Pain is not the way to go, do it if you want but I'll stick do doing enjoyable workouts, with weights of course
Okay enjoy not seeing any improvement and gains pussy
I'm getting solid workouts with the combination of parallettes, TRX and resistance bands. As well as using my 4 year old son as extra weight lol. Handstand pressups on parallel bars are solid work, using full range of motion
I'm so sore. I basically train all day. With stones. And a pullup/row bar. I'm not expecting muscle loss, as long as i don't get sick, that is.
I'm running on tiptoe, intense for the calves.
I appreciate it but I'm not working out during this quarantine I'm chilling
You do you bro. I think you'll be itching to train soon.
@@AlexLeonidas you're probably right
You should try training with the rings again for pushing movements. Ring dips and deficit ring push ups in particular. After your elbows get used to them you can also go weighted.
@SpiritWolf2K They are a game changer indeed! Doing a "chest fly" movement and squeezing in the RTO position is very challenging.
Keep in mind that I do mostly calisthenics now and don't know how well they carry on to lifts in the gym, if that is your thing.
As for the place to hang them: if you can find a way to setup a pull bar, you can hang them to it. You don't need much height for most pushing exercises.
Kinobody collab when the Corona stud is over?
Rpe 7-10 keep the same exercises I actually did the reverse going from home to the gym. Saw huge gains at home gonna go fetch some more.
agree but i don't think you should train till you feel completely worn out
Fucking Hell I was reading an article about Gama the other day ahahahah. Hindu squats for days son.
All right now I'm geared up for this.
It's been a month now... Hoping that y'all have seen progress!
Love this guys chanell
3x10 sets of push ups pull ups dips and squats for time. In rounds with 303 tempo gave me gains. I AM wearing a shirt that was loose on the upper back and arms 4 weeks ago. Now it fits snugly. Almost No doms but crazy pumps.
When i started i took around 40 minutes to complete 1 round.
Now im doing defecit pushups, slow dips, squeezing at the top of pullups and squeezing My glutes so hard. Im down to about 20 minutes and I AM thinking about adding in a Second round with close grip defecit push ups chin ups explosive dips and lunges next workout.
I actually was very afraid when gyms started closing. Now i see that im making strength, size, and cardio gains. So it is All good.
Another good thing to do is instead of doing reps x sets , do time x sets. So say you’re doing pistol squats it should be maximum number of reps in 20 seconds , 40 seconds rest then back on for 20 seconds.