How To Start Calisthenics | Beginners Guide To Bodyweight Bodybuilding
ฝัง
- เผยแพร่เมื่อ 4 ก.ค. 2019
- Learn how to start calisthenics and build muscle mass using your own bodyweight
📲FOLLOW MY SOCIAL MEDIA
--------------
INSTAGRAM → / tao_physique
KYZN → / kyznclothing
💪🏾GET IN SHAPE
-------------------------
GET MY WORKOUT APP → trybe.do/taophysique
GET WORKOUT PLANS → sellfy.com/taoistshred/training/
GET GYMNASTICS RINGS → amzn.to/2rXOrx8
GET WEIGHTED VEST → amzn.to/2C7eUOt
GET MERCH → teespring.com/stores/taos-merch
TIMESTAMPS
-----------------------
2:17 horizontal push
3:12 horizontal pull
4:24 vertical push (flexion)
5:20 vertical push (extension)
5:59 vertical pull
7:15 squats
7:57 hip hinge
9:33 core
10:45 fullbody A
10:50 fullbody B
For more insight on my daily workouts, nutrition and shenanigans, make sure to follow me on instagram @tao_physique
Do you answer to the google forms asking for coaching? The one linked in your ninja book.
Just made my day brrrrra 🤟💙😳
Follow me on ig @itz_fezahry Tao I’m a big fan follow a nigga back man 😂
In your Video, you say 70 reps per body movement. For example push up variations 3x8, 3x15 and 1x15. Should I aim 70 reps per body movement PER workout? Or per week? But in your workout program, it is only 3x12 for push ups. So only about 36reps instead of 70? What is correct now?
Thank you so much for a comprehensive free workout routine..Much appreciated!
Finally a youtuber who realises that not all people can do push-ups and pull-ups from day 1.Thanks for all the help muchacho
Ikr
Push ups are eazy
th-cam.com/users/Calisthenicmovement
well pushups are pretty easy but pull ups are often very hard for beginners
Pushups are pretty easy, doing it entirely correct might be a little harder
I liked the part were he calls us muchachos.
Oh ! So you liked the whole video ?
Wtf is a muchacho anyhow lol?
@@The_Mavs_Are_Bums It refers to "Guys" but muchacho is the Spanish way :)
@@christopherbarahona8185 thanx bro
What is an alternative to the pipe press? Because my arms(triceps) are not strong enough to carry my weight yet
I literally searched up “hola Muchachos calisthenics” to find this video again
Young Jaime is that you?
Same!!!!!!
Seguramente vive en Los Ángeles y aprendió la palabra en las calles
Hahaha
😂
This is the video that got me started about 5 months ago.. never thought Id get past lvl 1 but im already doing L sit ring pull ups, full body ring dips, tuck lever rows and diamonds. This video did me wonders
And have you stuck with this workout routine since you started?
@@asgerpiester5792 assuming so
still?
are u still doing this workout routine (full body A and B)
BRO ARE YOUR STILL ALIVE? HOW ARE YOU DOING 1.4 YEARS LATER?
Anytime I see a super ripped guy with a DBZ t-shirt on I know Im in the right place
bad news for you that its a vest
sahil parikh right! I already know what he’s about once I see that!
Dbz characters are all ripped compared to naruto skinny boys 😂
I see, so you’re a man of culture as well
sahil parikh facts
10:45 Fullbody A
2:17 Horizontal Push [Push-ups]
4:24 Vertical Push (Flexion) [Pike Press // Handstand Push-up]
3:12 Horizontal Pull [Horizontal Pull-ups]
7:15 Squats
9:33 Core [Abs]
10:50 Fullbody B
5:20 Vertical Push (Extension) [Dips]
5:59 Vertical Pull [Pull-ups]
3:12 Horizontal Pull [Horizontal Pull-ups]
7:57 Hip hinge [Hip thrusts]
9:33 Core [Abs]
Quang Pham thanks
nice thx
But is it ok to train a muscle 2 days in the row because than your muscle can't rest properly ?
Roger Smith max 2 days in a row
@@rogersmith2633 beating down an already damaged muscle is ok as long as u give it some rest after. Whats not good is to train it everyday without rest
I did this workout for a few months. Didn’t really change up my diet too much, maybe less beer.
I lost a few pounds, but I gained a ton of strength and muscle in my shoulders, back, and chest. I’m eating cleaner now and it’s helping. It’s a really hard workout even with the simpler exercises. Pipe press is hard after a bunch of pushups. I did OHP instead. I do more pull ups now, more push ups, and I even tried some athlean X workouts and they were too easy after doing this. Thanks a lot Tao. I’ll keep it up but rows for the hoes has definitely made my back much more muscular!!! Not like ripped.... lol but the muscle is noticeable
Keep it up bro🙏🏾
Keep on!
How long did it take you to complete each workout?
@@follower8815 It depends if I was rushing or not. Usually 35 to 40 mins to get the volume he talks about.
How much time do u rest between the movement patterns?
I cant believe you taught me almost everything about Calisthenics in one short video. Thanks a lot!
2:17 horizontal push
3:12 horizontal pull
4:24 vertical push (flexion)
5:20 vertical push (extension)
5:59 vertical pull
7:15 squats
7:57 hip hinge
9:33 core
10:45 fullbody A
10:50 fullbody B
Thanks for the Timestamps muchacho. I’m also going to put it in the description
@@Taophysique Thanks for the great video, man!
You da real mvp
1:55 epic push 👍
thanks for the time stamps.
dude... this is a no-bs full workout plan for FREE... if that ain't worth a sub i don't know what is. big ups.
Sean Ghaeli fr bro this guy jks aswell
Bruh I’ve been coaching and working out for over a decade and just following this simple routine bc of the pandemic has my arms blowing up in a way they never did with weights... best thing that ever happened to my upper game can’t wait to go deep down the calisthenics rabbit hole. Your TH-cam game is epic man great production, mad entertaining and useful. Cheers from Canada 🤙.
Yeah I'm glad to hear this , even I'm a typical gym rat with partial experience in MMA and am working my strength up to be able to start up with calesthenics basics , looking forward to do so
This actually is a great guide showing the progression of the movements. Most calisthenics youtubers just make videos showing off their advanced moves and act like it's a work out anyone can just go to the gym and do. Thank you!
He knows what he's doing. He knows u like Japanese beats, he knows you like dragon Ball z, he knows the Asian style font is your preferred one, and most importantly he knows you tryna get some muchachas 😂 subscribed.
Nailed it lol.
I made 500 likes
Its perfect
Ahahaha for real
Some people stealing money of the wallets of some fitness intrested kids, and then there is you who makes a free TH-cam video with everyhting necessary to at least start out well!! Ty very much my dude im gonna hit that workout hard!! Keep it up you are awsome!
Last month my brother bought this book called "Convict Conditioning" - though he starts with different level1's, you basically covered everything the book offers, if not more. Cheers to you for being a fine, honest human, sharing your knowledge without ripping off beginners :)
Hey guys, for the horizontal pull, I only have one of those small pull up bars that does not provide a wide grip, if I do it horizontal pull with shoulder length grip , would it be effective ?
Love how much you simplified this for beginners. I’m fairly new at calisthenics , and this video has really helped me plan how to progress my training
upper body
2:19- assited or non assired push ups
3:10- pull ups
4:23- pike press
5:20 - dips
6:10- assited or not assited pull ups
lower body
7:23 - squats
8:00-hip hinge
9:06 barbell squats
9:16 barbell deadlifts
9:38 l sits compresions
list is for me to come back
70 reps of volume to do. Cheers.
All in one day?
@@aristidesiiquijano3521 watch the video
I love you summary guy
Summary already exists in the description of the video but alright
"Diamonds are forever"... Motivational Jojo's reference.
Funny, what came to my mind was the music "Family and Loyalty" from Gang Starr ft. J.Cole.
@@Gustavodg6 same with me haha, word up, Diamonds! Peace
I was thinking jay z....
Kanye
@@willt5195 actually it s James Bond
This is the best explained starter & progression video on TH-cam! Thank you for your time, and sharing your expertise! I shall be following these steps!
I love that even though he's ripped he includes variations for the most beginning of beginners! Thanks a lot!!!
Hands down one of the best beginner calisthenics videos I've seen. A lot of people show you exercises that start at level 2/3 which makes it so hard to get started with calisthenics. This dude shows you how to start at the beginning. Respect man.
underrated comment
My testosterone increased by 69% just watching this video.
Lol
69% xD
Nice
NOICE
Testosterone leads to baldness
This is easily the most entertaining series of exercise lessons I’ve ever seen. And the actual lessons are great too.
This video was EXACTLY what I needed! Thank you for the value Tao!!’n
I was watching this alone but he kept saying "muchachos" and it seemed really awkward so I invited couple of Latino friends to watch this with me.
bruh😂👑
Brutal
@@tomasignacio7340 viste
Well, it's awkward for a latino too, because he is not using the words in a correct way, but at least he is nice and funny
Hahahah
Just a Mexican passing by, nothing to se here.
Plan A
-------
Push ups 2:22
(Horizontal push)
Pull up diagonal en TRX 3:37
(Horizontal pull)
Pipe press o comesuelo 4:39
(Vertical push con codos delante del cuerpo)
Squat 7:31
Core 9:42
Plan B
-------
Bench dip de tricep 5:31
(Vertical push con codos detrás del cuerpo)
Pull up asistido con piernas 6:16
(Vertical pull con brazos afuera)
Pull up diagonal en TRX 3:37
(Horizontal pull)
Hip hinge 8:19
Core 9:42
Respect for the efforts you put in this post.
bless you
God bless
thank god for people like you
tks
Finally a video for beginners which really says what and how to do and even how often to do IT. Thx! I searched several days for sth like this!!!:)
Thank you so much for showing the advanced level , then showing how to work to get to that point! Appreciate it man!
Anyone else staying optimistic during this pandemic and using their time to become a better version of themselves? go get it
It’s all connected my friend! That’s why it’s called Body, Mind, Spirit!
Kens A i meditate too
@@prod.steezey883 same, not consistent but working on it
@Kens A Why not everything friend?
Lmao I quit the gym and started this at home because of the coronavirus
💀💀💀
What’s so hilarious about that
Sameee my abs were fast approaching and I couldn’t lose them just because the world is in crisis y’know
Same here
You ddnt quit. youve been fired 😂
This is one of the best vids with breakdowns I've seen. Going to start my training for cali
Very informative and detailed channel. I love how you included even the exact muscle group that gets trained for each exercise. Much love from Germany
10:05 and that everyone is how the universe started
*13:33
You made me laugh 😂 Thank you!
“Especially if you love the muchachas” 😂😂
Really informative video, and good background music selection! Thanks for providing this free info!
Very useful video! I love how clearly you explained each exercise with different steps. Liked and subscribed!
This guy’s physique is my goals. Athletic and ripped
but where are his calves?!
Y u dont want legs?
nesilinhoff being tall Af like himself I can assure you it’s harder for us taller guys to get huge legs n calves unless we’re genetically gifted with them or are on roofs
nesilinhoff roids*
this, especially with only bodyweight.
Remember guys, Rome wasn't built in a day. Don't get discouraged if you aren't seeing the results you want right away. keep grinding!!!
ma man
Speaking nothing but truth
Brilliant. I am loving your videos. So clear, helpful and fun to watch. Also love the DBZ vest.
I’ve been doing strictly push ups (with variation) and sit ups/crunches (also with variation) every weekday for about 2 months now. I didn’t notice too much change in the beginning but towards the end of the month I started noticing a lot of physical differences especially in my biceps, triceps, shoulders and chest. It definitely does make you stronger as I was able to help my mum rearrange some furniture around her house fairly easily
You being so down to earth and calm (basically not screaming) ,it makes it easier for me to really understand how the exercises work, PLUS you gave a full work out plan. It's the first time I subscribe to someone from just one video.
Prolly why even his channel is called
'Tao' physique
I subscribed to you for a very simple reason.
First you explained the exercises and progressions of difficulty. next you told me when to exercise, and what do do each day, finally you told me how many reps.
The most simplistic, down to earth, realistic training guide I’ve ever watched. I truly believe I can attempt this workout plan and try it without any confusion for 30 days and see if I get results.
The only thing missing is telling me what to eat each day. Maybe a separate video of yours covers this?
Diet is simple if u feel guilty or have to think twice about what u bout to eat don’t eat it
Hey, just in case you haven't found anything, just make sure you're staying within your personal calorie limits (which are determined by weight and height) by day!
Updates?
Aron startingggggg...... now! 😁
Life is difficult sometimes
Good luck, this is my 6th day of cutting and i lost like 3kg 🔝
It's so nice to listen to this guy. He's so warm and on top of that provides really high quality program for beginners.
This is so great man. Thank you for breaking it down section by section!
I almost can't believe how good this video is.
Thanks a lot, man!
This is lowkey the best video and easy to follow vid I have seen for a while. Definitely subscribing.
THE BEST.
For those who considers about starting this program, I strongly reccomend it. I started this at 3rd of June and I'm getting really good results. I wish you all the best from Turkey.
Thanks man!
Gonna start it too, good luck!
I'm starting this program soon, I'll be back in a few months to show the results! Mark my word
hocam insta var mı
🙏🏽
@@fakes7270 how are you doing?
Thank you for the educational video!
A good sense of humor, Dragon Ball, dope Japanese beats, and some knowledge of course... I already like this channel
This is really good. It took me 10 years to learn to take that eccentric progression through my pull-ups instead of just doing assisted pull-ups over and over and over.
Great video thanks. The content was useful and enjoyed your delivery style too.
This is so thorough and comprehensive. Not only for the beginners bit for the “let’s get back in shapers”
Appreciate you🙏🏾
This is so amazing. Thank you for taking the time to make this video.
I have Crohn's disease and I can't go to the gym because I'm really out of shape, I have scars from operations, I can't put a lot of weight on my stomach and I just feel embarrassed at this point.
Your tips are great for me to start exercising at home and when I feel comfortable enough and get a bit into shape I can do most of these outside, in the park or something.
I can't explain how much this means to me in terms of motivation and getting started.
Thank you again.
This the type of comment that gets hella likes
keep us updated my g! make sure to give yourself a day of rest to make big gains
Hey man, just so you know, no-one's going to shame you if you go to the gym, even if you are out of shape. People go to the gym to work on their bodies, so they can't really shame you for doing the same y'know? With that said I do totally get you; I sometimes get nervous too while going to the gym.
Bro if you go to the gym nobody will care if your in the gym then u working cant nobody hate on you for trying to better yourself
I know I shouldn't be, but I'm equally embarrassed going to the gym though ironically since my disability is invisible (surgical scars I can cover.) so I look like a really out of shape gal taking way too many rests when my pain spikes. I feel this is a great start until I 'need' rings and weights. (I'd have to double check if I'm allowed to lift weights.) My lower-body is already quite strong after 18 months (with help from a physical therapist, he build me up to squats, hip hinge and core at the basic level) and now just looking to move forward and how to start working on my upper-body. Let's both give it our all and good luck to you stranger!
(In my case it's osteoarthritis, a hip-femur that's almost in-existent due to leg-calvé-perthes being treated improperly whilst I was young and a curve in my spine. I want to use what's left of my hip to get in shape before I need a new one.)
Tao. Such a shredder. Amazing work out plan. I'm gonna see if I can incorporate some of it in my work out. Keep it up.
This is an amazing video, so concise and complete, thank you!
This is the best beginner video. I've watched a bunch and I like the way you break it down. Thanks for making this!
Damn this is super easy to comprehend and there's a lot of valuable information too! Great video!
You're my favourite calisthenics TH-camr.. Such amazing guidelines and you make it fun. Thank you for being such an inspiration to so many!
I just started getting interested in calisthenics like 2 weeks ago and been searching good online teachers. You explained everything very easy here, anyone with or without knowledge about this will understand. I subscribed to your TH-cam and IG right away after I watched this. Thank you.
Woah! This video is so well made and really helpfull! Thanks alot and keep up the amazing work!
I like how he was laid back and easy going. His speech made it sound like the exercises were do-able and easy to do. He made it sound like physical progression was easy and attainable. I also like the set of exercises that he mentioned; not too many neither too few. This video was easy to watch.
Bro your videos are so good like how you set it up in levels it makes things really easy and fun . you're a genius man , thats why Tao gets all the beezys.
Appreciate the support muchacho
@@Taophysique Yeah I love the progressions!
Definite +1 to the progression. Super useful info.
The volume tips are pure gold. Changed my mindset.
Second video that I watch man, thank you for the info AGAIN
You're one of the only fitness channels who actually knows what the hell they are talking about. You have helped me a lot with my workout journey. Many thanks.
Love this video, straight and to the point with great tips, I'm tired or weights and don't feel strong even though I look like it. This is just what I was looking for.
Great video, thank you! Just what I was looking for.
legit informative and well produced video, thanks man
This video deserves a huge like. Thank you.. Thats was instructive with all the details.
Became a subscriber right away. Very clear, hands on vid, keep it up muchacho! 💪
Welcome muchacho!
@@Taophysique Glad I found yo channel, you helpful and real as fuck my nigga
Great video bro! Super funny, useful, and educational!! Appreciate it muchacho!!
Thanx Coach!!! This is awesome advice & guidance. I'll be following this vid to help me reach my objectives...thanx again for your help!!!
amazing videos finally some who get to the points i really appreciate this so much the Level 1 2 3 is so easy to follow and the exercise look fun to do very informative also keep up the grind my favorite calisthenics youtuber for sure
You are the best... your explaining and the programs were so helpful thank you very much💙
Hi, I’m a 45 year old woman, post menopause, looking to get fit and strong. I’ve just finished an 8 week dumbbell strength program and have decided to try callisthenics next, going in completely green, don’t even think I can do a proper push up! The amount of instructional videos on TH-cam is actually terrifying, so many different opinions on where to begin etc. But this one popped up and really spoke to me. I love how you have all the exercise progressions so I can begin at level one and work my way up as I get stronger. Starting this on Monday (3 days), wish me luck!! And thank you xoxo
Every Damn Day Fitness brought me here. I'm a couple of months shy of my 50th and keep in pretty good shape. Time to do something new so thought I'd drop by. Thanks for the uploads...
Thank you for your professional presentation, kaizen!
Love this video! You teach so well! Thanks!
Wow! It is truly amazing how much focus goes into calisthenics. I've been doing normal strength training with weights for about 2 years but it doesn't compare to this. I'm seriously considering switching to a calisthenics based workout
I think it will work better for me being a young footballer. Thank you Muchacho🔥❤️
For aesthetics, IMO calisthenics bodybuilder looks better and natural than weight bodybuilder
Muscle is muscle, it shouldn’t really make a difference (other than for example callisthenics have more emphasis on abs). The only other difference i can think of is people that do callisthenics tend to care more about being lean as it makes you better at callisthenics.
@@obviouslymatt6452 I think what he is referring to is that because most calisthenics work outs work multiple muscle groups you get more even definition as opposed to bodybuilders that can look a little lopsided (unnatural in his words) because of how targeted on a particular muscle group weights can be.
yoo it is very true though, i just dont get the idea of having bulkier upper body parts and make you look stunted while calisthenics makes your body very lean and you can basically fit in any medium and large sized clothes and not triple XL clothes!
I totally agree!
I think it's because weight trained BB's tend to do a lot more isolation work. Instead of muscles being built in a symmetrical way with compound Body Weight exercises, the isolation work done by the iron crowd forces some muscles to be "out of whack" or basically not in proportion with each other. While the iron crowd does do compound movements, the time spent on isolation movements usually equals and often exceeds the time spent on those compound movements. I think this difference gives the appearance of Body Weight BB's being leaner or perhaps more athletic looking. It's not that Body Weight BB's don't do isolation exercises but from what I've experienced, the time Body Weight BB's spend on isolation work is dramatically lower than the iron crowd.
Best and most informative video I've ever seen. Your content is great, very easy to understand and follow. You showed examples and variations, and provided workout plans. 👍💯
best calisthenics video ever thanks for that plan
He's so f*cking informative, this channel is way too underrated!!!
The intro song is Clozee - Koto. Mad respect for the music taste.
Thanks!
ayyy came to the comment section to give CloZee a shout out!
Excellent tutorial and instructions. Great focus, and concise, with variations for those who need increase/decrease degree of difficulty.
Awesome! The best calistenics guide I've ever seen. I wish I had known it years before, when I had begun.
This routine is good af, you know how to define the levels on the exercises. I stared almost everything on the base level, now on the level 2. Thanks for the video and keep moving forward
So how did you deal with the hard days?
And how is it going 2 years later?
Great video and guide, I recently signed myself up to a gym as Im currently overweight and started doing some random routine.
But now that I saw this Im going to try it and combine it with some cardio, as it is a way better approach especially if your at the beginning and your final goal is to have an athletic, functioning and strong body.
Thank you very much muchacho :)
This is a really great video. Thanks for all the techniques and advice. Mister, you just earned yourself a new subscriber!
Probably the best video I’ve ever found for someone to get into callisthenics, as a beginner. Can’t tell you the amount of trash videos I’ve found, and most that push you towards an app that you have to pay for. Thanks for putting this informative video together. 👊🏼
I’ve wanted to get into this for a while yet all the videos I’ve watched have been either way to complexed or just bloody unrealistic, I’m so glad I’ve found this video, you’re not only kinda funny but you explained it extremely well and showed various progressions for each exercise, top man, I’m 10st dripping wet and 5ft 11in I have sciatica, a double curve in my spine and also osteoarthritis, simple weight training programs become too much but I reckon this would be ideal, thanks man. Subbed 👊🏻
Perfect video..... I finally found the best video ever on calisthenics.. Saving this video into my library
Muchacho: thank you so much for your work. This workout program absolutely kills.
Thank you for the variations! This was great
Like your edit man, the Beats are sick as hell and those fonts! Very good taste to design saludos muchacho desde latino América 🔥🌴
His style is fire 💯💯💯
I like how he designed the exercises into vertical and horizontal planes. I've seen it before but something about how he put it made more sense. Especially when it comes to calisthenics! Definitely simplified. Thanks bro.
Thanks for this video. By the far the most comptehensuve and coherent video I've seen so far for beginners.👍
been lookin for this!
This is the only video that actually helped me
Just found this channel, Heavy smoker for 4 years, been losing weight on my own started at 250 now I'm 210 have no idea what I was doing really just changed my diet by cutting junk foods completely and drinking water and doing light workouts but thanks to you I'm going to start calisthenics. Still struggle with smoking though which makes things difficult, not related but everyone out there if you don't smoke now don't start it is insanely addictive. Thanks for the inspiration and explanations Tao, you're doing big things and helping a lot of people!
Don't beat yourself up too hard.
You got this.