I agree with Wayfarer's comment. Calisthenics is a great way to bodybuild when you aren't just focused on rep goals, but giving your body the nutrients it needs and eating in a surplus for extended periods of time - especially as a natural starting at a healthy body fat level.
@@Hitman-44 good luck tracking that. You could actually be in a deficit at that small of a "surplus". Closer to 300-500 would be more reasonable and would be plenty slow for most people
Wonderful. I'm a female starting calisthenics fairly late in life... It's tough with very slow progress, but I'm dedicated. You're a great inspiration.
I too started late and had very slow progress, in the beginning it was hard to stay motivated (and sometimes still is). But stick at it consistently, you’ll see more and more results coming in! :)
This is honestly a whole new world to me. Hard to wrap my mind around how you can get this bulked without using iron, but results don’t lie. I’ve been lifting weights for a few years now, and I’ve definitely made a lot of progress but I feel like I’ve mostly plateaud at this point. Might have to check out more of your channel
Can someone maintain a healthy weight while putting on muscle cus I hate the endless cycle of bulking and cutting why cant u count protein and not calories
I'm 15 years old so I cant cut because it'll stunt my growth so i eat a lot and I've been able to maintain abs while gaining muscle but I'm still not as muscular as I want to be, I just wanna be huge while maintaining my 6 pack
@@allsportscomps6896 You can but the results will be real slow and you NEED to count your calories which means, every meals you eat, you have to count all those calories of the foods which can be a bit of a chore. Or maybe you can just bulked, AKA eat a bit more than you normally do, for a year or two and obviously lose some of that 6 pack, then cut for 3-6 months and see your entire body became more aesthetic including a more bigger six pack.
Yes. Just eat normally. Don't worry about optimal muscle growth rate with lots of shakes. You're not in a race. Even if you get results at 60% of the pace muscle-wise, you'll be able to sustain that lifestyle for 30 years. Which will mean you end up more jacked and less diabetic. At your age, focus on good, slow-burn habits. And remember - good morals is more important than good muscles.
I am nowhere near this level but I got started on this path by just doing 50 push ups every day for a year. Turns out that is over 18,000 push ups. That discipline pushed me to 200 push ups a day for a year (73,000) and now I have incorporated some abs and arms and I have never felt this fit in my life. Not even when I was lifting weights for the 3 years before my son (stopped around COVID-19). Then I met my cousin who is about 5'10 200 and an absolute tank. He just does prison work outs so I am looking at a mixture of it all. Impressed by the content it makes me want to use my body weight more.
That barn log lift shot at 2:12 is gorgeous. Really nice lighting and framing of the shot. I think the idea of doing high frequency, low load calisthenics is smart for beginners. Strengthen those ligaments and tendons.
I've been following you for a couple months now, and your style of training has really improved my results. I think the best part is it is so much easier to stay consistent and see improvement (ie more reps and sets). Great stuff, keep it coming Mr. Adorian.
@@mydearriley I first got introduced into the bodyweight world via convict conditioning. That good recommends the philosophy of 2-3 hard sets and progress your workouts to harder workout variations. Adorian's approach is do the basics with perfect form but for HIGH volume. 8-10 sets. This builds a very strong foundation much faster than doing 2-3 sets of an exercise and trying to go to a harder variation. It takes all the noise, fat, and complications out of working out. What I have taken away from this channel is if you cannot do 10 sets of 25 push ups, 10 sets of 10 pull ups, and 10 sets of 50 squats -all perfect reps- one should not be trying to progress to harder variations. But once you can slay sets and reps all the advance stuff will come easier. Its a wonderful philosophy and something I wish I would have implemented years earlier. Chase sets and reps friends, not harder progressions. :)
@@jaredfreeman4975 Thank you for explaining that process. I'm a new subscriber to Adorian's channel but would also love to see progress videos from yourself if you ever felt compelled to post them!
I am a bodybuilder who is already massive (totally natural), and I am very tight and stiff at this point of my life, I started doing a lot of mobility, stretching and calisthenics. Going into calisthenics is being a fun adventure. I'm too heavy for calisthenics, about 280lbs, and going into it gently it's really helping to increase my functional strenght and transfer it into weightlifting. One thing that no one says and that I found only really said and emphasized by a channel named GymnasticMethods, is all the exercises for reinforcing the joints, ligaments, and tendons and mobility. That is one of the most important things for massive guys like me and takes lot of time to build. Thanks to my powerlifting background actually, I had already conditioned them quite a bit, but these calisthenics exercises are ruthless on joints and everything else. Be sure to train them properly
Hey Adorian, love your videos, love everything you share, we are in debt to what you put out and inspire us but I can speak for most when I say - Please stay safe bro, hearing the news about the war. Hope all is well with you dude.
Romania is at the moment as safe as any other western country. It's part of NATO and EU, which guarantees military defense by all the NATO force. Obviously, there is a probability that things may go bad enough in the sense that Romania will be directly affected. But let's cross that bridge once we get there. At the moment being, almost all Romanians living nearby the border with Ukraine (like myself here) play a crucial role in helping Ukrainians who seek shelter and a home, or money and anything else. Therefore, I am all good, thanks God! Thanks for the kind words!!
Its a treat to see someone do this naturally. I can tell by looking at you that your a natural body builder. And seeing those nutritious meals, and all the food groups says you can't be good nutrition. You look great. Consistancy is the key. Thank you great video. Im inspired!
Geat video man! I remember when i just discover your channel years ago and start training like you back then. The workouts are hard but i always liked it and although i'm not training this way for a long time, i want to go back and begin with high volume old school again. Always good to see your videos brother!
damn bro this was actually good to watch, my routine isnt perfect (in my opinion, im not completely sure), i still need to find variations for my exercises to bring each muscle i possibly can to their max with calisthenics (i cant afford a gym or equipment, and i just like calisthenics a lot ) learning about the part of having to keep my metabolism active at all times was some very important info, thanks for adding that, i usually bike almost everyday but sometimes i dont, some days i dont do a single piece of working out since its my rest days (except for stretches for body pains cause i have back pain) but i will start doing that with stuff like sprinting and jumping, maybe more biking and also ab workouts cause i dont really do a lot of ab-targeting workouts since i feel like the other workouts i do are good enough to activate my abs but they probably arent
I just wanted to say i am 20 and i used to be a swimmer too like you. Now i have the same goal (bulking) with high volume calisthenics training. I use this video as fuel to keep consistant and i watched it already 20 times. Best and most autentic video ever
Amazing video. Thank you for the information. I think the two main things that you stressed in the video were being consistent and be patient. Thank you for the reminder
Very good and honest info. Bulking up and changing leverages/progressions on basic movements are key for using calisthenics to get "similar" results found with a BB, DBs, and KBs.
Thanks for confirming what I´ve doing to get better at Calisthenics and weighted Calisthenics. Started last year (44 years old) and have seen great improvements based on a few selected exercises and consistency (2-3 x a week). I also run 3x a week and do soft crossfit 2x a week, and this all works out (like you say) if you listen to your body (take a break if you need) and eat proper nutrition.
To be honest, I think you're way more genetically gifted than most people. The photo of you before you started (6 feet 158lb) looks great. I'd be happy with that physique. It's not skinny looking at all. It looks athletic and muscular enough for sure. If looking attractive is your main aim then that physique is perfectly good. You don't need more and more muscle, just enough to look strong (as in not weak) and healthy.
I don't know how gifted are other. I know most of people are not willing to work and be patient. I never had problems with this. The physique ai had that you say it was good and you would be happy with it came after a hell lot of work as well, but is was before calisthenics. through calisthenics I was able to top up my game. Thanks
Saying genetics separate you from the people you aspire to look like, if you aren't putting in the same amount of work or more, is just a coping mechanism at best.
One thing that's never mentioned by all the people doing videos like this is that you also need a shitload of recovery if you're doing workouts like that. When I was a young bloke in my mid-twenties I too started working out with high volume bodyweight training. I found the "Navy SEAL BUD/S warning order" on the Internet of the 90s and in the absence of other training advice started following that program. Went from around 72kg to close to 80kg in less than a year. BUT here is the thing: Being a student back then I had all the time in the world for ample sleep and recovery. Now in my late 40s with a dayjob 5 days a week and other obligations and hobbies besides training this is simply no longer sustainable. I still work out several times a week but even if I hat the time for such long training sessions I'd probably feel like shit for the rest of the week. So what I'm trying to say here is: Know your limits and know when you better should rest instead of beating yourself into the ground in every workout leaving you sore and injured in the long run.
I agree with you, we don't emphasize recovery enough and I should address this more in the future video. I prepared already a saga for recovery. Your message is very good and actually it's my principle as well. I also quit on this type of training and now work out exactly in the way you do. Volume has its places but it isn't for everybody because it's not only a matter of what one can handle but also the moment he is in his life.
Im in mid 40s and i find the exact opposite! We dont want excuses, we want results! You shouldalways feel great! I know i do and it's what i teach to others!
I agree with recovery aspect, but its not as much as you may think! Maybe this is why i wasn't into any type of supplements or drugs. I wanted my body to figure it out
Fantastic video! Very inspirational! I'm pretty weak at the moment, however I started going to the playground a few times a week to do pullups. The current max is 5. I'm trying to do them in 5-4-3-2-1 pattern comfortably, before attempting 6. That's the same pattern I used when I got up to 12 back when I was 17. Hoping to get back to it and really wanting to do a muscle up at some stage as it seems like the ultimate challenge! I just downloaded your free workout plan so I'm excited to see what's inside! My biggest challenge is motivation and priorities. Exercise seems to usually come dead last, which is a big problem for me...
This was Greatly explained congratulations! on your transformation 💪🏾 minds has been rocky, but soon I will get there even with this motivation thanks for sharing this bro..
First of all congrats sir for having such jacked physique! Many wish to have it, not many want to work out that hard. Your video pop up in my TH-cam list and I clicked it and I'm so glad about that! You have new subscriber and I'm going to check out your other videos as well
Interestingly, I weighed myself when I started calisthenics and again at the 1 year mark, and also landed on exactly 20 lbs gained: 162 lbs to 182 lbs.
and yet many accuse me of taking this and that :). It's fast and great, but it doesn't the majority will be able to achieve results like mine and yours in the same amount of time
Right now my experimentt is calisthenics but moreso a lot of 30 lbs and under dumbell 20 reps of 20 sets in 20-25 minutes using only one or two exercises per workout, but 2 or three of these a day.Great for shoulders.
@@stewart296 I actually don't remember what that means, but I've heard that you gain a lot more in your first year and it seems to be true. I've gained all of 2 pounds more in the last 5 months since I hit the 1 year mark, but I'm still getting stronger.
I’ve been following Chris herías channel for his calisthenics workouts. Although I can’t do a muscle up yet, watching his videos has made me in the best shape of my life. And getting better. Calisthenics works.
I lift weights and have done for a few years now. Always had an interest with callisthenics however 56 now. Do you think by practicing the way you have it would bring similar results🤔
It is hard to tell what results you should expect. I think it is best to limit the expectations, hope for the best and work consistently. Only time can decide here. But I do think you will make a certain progress
you're 56, if you want to look like him you need to take PEDs. you don't have the testosterone levels to support that much muscle naturally, unless you were juicing in your earlier years than it might be possible.
20Lbs in one year is exceptionally good and id say pretty rare however its very clear that you A. have a very good foundation both genetically and because of your previous fitness. B. You clearly are a very disciplined person and have a good work ethic. Very motivational stuff. Thankyou for sharing.
Thanks. You understood just right. Many offend me saying I lie and I am on gear or that I am against supplements, none of them true. I do have a generic prone to aesthetics and performance, but the work and discipline was there. It's all solid consistent work. Without that, my genetic and foundation would value far too little. The whole message was to encourage a bit the people to train and be consistent, find their way. Cheers!
@@truthizlight9409 you can gain anywhere from 0.5 to 2lb of muscle per month. If he didn't do any type of lifting before you can take noob gains into account. Your muscles respond best in the beginning of your training. Fair enough if you don't want to believe it but I think what he achieved is possible with all the information he provided. Just as I know people that can't gain muscle easily I also know people that gain it with minimal effort and are natural. One of those people is a climber who just does body weight exercises. It differs from person to person what is achievable but I understand why you would question it.
So explain this then. Ronnie Coleman. You know who that is? Greatest bodybuilder of all-time. From 1991 to 2003 put on 80 pounds of muscle. Equals about 6.6 pounds of muscle a year. Obviously on steroids. But then your saying this guy all natural puts on 20lbs in one freaking year. So if he wanted to, he could destroy Ronnie Coleman as an all natural and do it in like half the time lol. Imagine if he used steroids! This guy would be the greatest bodybuilder of all time! Your not thinking about how insane of an amount 20lbs is. It's freaking insane. 20lbs in like 10 years sure. Even with steroids 20lbs in a year is insane.
@@truthizlight9409 He wouldn't put on another 20lbs in his second year. I'm saying newbie gains are a thing. Taking into consideration all of the information given in the video. How much did Ronnie put on in his youth before he touched the gear? There's a lot of variables there that would be interesting to know. I'm just going by the information out there. Which says anywhere between 0.5 to 2lbs of muscle in a month. I'm not trying to argue the toss with you. Again I refer back to my previous point I know people that can't gain well and I know people that can do nothing and still look jacked. I hear your points and they're valid but to make a comparison you'd have to put Ronnie and this dude toe to toe as naturals in their first year of lifting and see what they gained. This guy I believe said he had only really done swimming and non lifting sports prior. So this would be his first year lifting.
Great video. Reinforces the strategy I’ve implemented. I’m half way through week six of doing 2 murphs a week, plus Brazilian Jiu Jitsu classes twice a week. First two to three weeks was brutal with long recovery between workouts but now I’ve adapted to the workload and am seeing great results in both performance and appearance.
@@OldSchoolCalisthenics fellow coach here (boxing) some of the greatest fighters never touched weights. Pullups pushups and squats are all anyone needs! Even on an high level
Great video Great workout Great channel Great content Great athlete Great motivation and inspiration keep doing what your doing and I Will always support you and your channel and thanks for the upload much respect and love and never give up
Is 3 sets 8-15 reps of pull ups, push ups, dips and rows, 3 times a week enough to build muscle? I am a beginner and have been doing this for a month now
@@jonathan-3008after your form in each exercise are good by using your own bodyweight then do some progression like adding more sets or using weight and take care of your diet..there's no reason you won't grow.
I like your style of workout.. set reps After 14 years or workout I found the reps is the key for mass 15-50 And lot of sets and frequency I love push and pull workout together but it's so hard to give all you have and I think Push Pull Legs It's good And for your past video you have right for lega with 50 reps squats They work But all the people stuck with this dogmatic bodybuilding fake workouts with heavy weights this All its fail and they dont work well for natural
Can I ask through the basics, of training high rep calisthenics, can you tell us how strong your lifts are, I'm really curious to know how this method transfers over to the weight room
Yes, sure. So far, from doing calisthenics, I managed to do deadlifts with 180 kg, bench press between 130-150 kg, squat third times my weight (approx. 160 kg), do pushups with twice my weight, sustaining around 80+ kg on my shoulders. I was also able to do pull-ups with over 60 kg. I hope this helps
In my experience... - weights builds the most muscle, but you generally lose flexibility - calisthenics is a nice blend between muscle, fitness and flexibility - running is excellent for fitness, less so for muscle - yoga is excellent for flexibility, little else Everybody's experience is different. Choose whatever suits you best and you can keep up, that's the most important part. Personally, I chose basic full body circuitformat calisthenics 3x a week and 1x a week running, with active rest days (going on walks). Hope it helps.
I would not choose one over another. It is why I run, do calisthenics, lift a little once in a while. Each training addresses different areas and brings benefits. So, all of them.
The high volume calisthenics program pretty much has all of it. There's obviously high volume calisthenics, including weighted calisthenics. Running is part of the program, don't skip it. Yoga isn't directly in the high volume calisthenics program but I think yoga is the key to longevity and injury prevention. I highly recommend the high volume calisthenics program and ddp yoga as that's what I do and I plan on continuing for life.
You can get as big as you'd ever want to get with just bodyweight calisthenics, eating good food in a calorie surplus. If you also get resistance bands, you can isolate some of the smaller muscles and sculpt a world class body.
Hi Ray here in Sydney Aust excellent video thank you for sharing Just a question on food i have just started on plant based food so have to work out protein intake 72 kg now and 183 cm since starting PBased drop weight was76 kg And recently had a stent in main arterie feel great now 76 yrs How often should i eat and before or after exercise ant tips would be so helpful looking forward to more videos Thank you again Ray
G'day mate, another Sydney-sider here. It doesn't matter too much when you eat. The most important thing is that to lose weight you'll need to eat less calories than you burn. Whereas to gain muscle you'll need at least a slight calorie surplus. And make sure you're getting plenty of protein.
I will make a video, but if you take your protein from plants, then you have to watch over their nutritional facts label and seek for those with more protein intake and probably also carbs. That is the problem with plants, they usually also provide carbs, and if you want to cut on them a little, then everything gets a little more complicated. Not impossible though. I would increase the protein intake to 100 if you want to build muscles, also the carb intake. But pay attention to fat increase as well. Do cardio too
Impressive. Ι did something similar some years ago and bulked to 87kgs (1.75 cm) and could still see abs. Lots of food and lot of volume though, very hard to maintain and extra BW/volume can lead to injury.
@@jostalker9567 use a tracker to learn your caloric maintenance, use a scale to measure yourself consistently and you'll find it. Then add 200-300 calories
Key points: - eat a lot and make sure nutrution is sustainable - do higher frequency workouts by doing at least 5 training days a week and maybe even 6 - 7 times of training a week if your reps are too low for most exercises at the moment - consistently train the same fundamental exercises to get any sort of results - training 3 days a week isn't going to stop your progress if your volume is good - maintain a balanced nutrition intake and train routinely for a long long time and you will see the difference 🕰️
Protein is necessary for building muscle. It doesn’t really matter if you get it from whey protein powder or any other source. You’re not unnatural if you use powder
Great video, i enjoy this style of training more than lifting weights. Lifting is too repetitive for me the only thing that changes is the amount of weight lifted even the techniques doesn’t change. I find I get a better workout doing bodyweight calisthenics, there are some cool skills to work toward even the more simplistic ones like wall hspus and being able to do pistol squats without assistance. I like your high volume method of doing calisthenics, it is basic but works.
I am a 57 year old fairly skinny math teacher and I made it my new year's goal to do pure muscle ups. That led me here to you. I'm a subscriber! Blessings in the new year!
Welcome and thank you. I rarely talk about muscle ups, so it's interesting that TH-cam led you here. Will follow videos, many more, my channel is under a new development, just began
I trained gradually, as said here. I didn't jump straight into hardcore training. It took me time to get better, but as long as you do not use so hard variations, you should not have issues with tendons. They adapt slowly
unfortunately the tendons in the elbows are my biggest weakness ....since i was injured i worked hard to get my pull up, push up, dip game back ...after years pull ups and push ups are still weak, dips work better but i still often get pain in my ellbows....it's much easier for me to gain muscles with weights...unfortunately...because i love calisthenics and training outside
I understand. The situation is that if the tendons hurt, then it doesn't matter the contractile function of the muscles because the connective tissue must be able to overtake the tension.
@@snubdawg1386 don't go too high in pull-ups. Even though I'm pretty healthy tendon wise I constantly get pain in my elbows from high pull-ups. You're not going too lose anything in your physique by doing pull-ups lower
odd comment on the protein powder considering its completely natural, even the creatine (less so than protein powder) but still naturally found in red meats
I am 5'8 tall and am 181lbs. I used to weight just about 158lbs. I, completely natural, doing calisthenics to a point where I could 40 both hands pull-ups with raised straight out legs in front. 15 single right arm and 11 with left. Those are just a small fraction. 120 push ups in one go and twice a week 500 push ups. 12 sec sprint 100m and jump about 62 inches double leg high jump. And so other records at my age of 22. I have never looked like you even though I am a mesomorph. Today I am not half that athletic but am much bigger and less stronger, after doing free weights in the gym. So, I cannot believe you in one year got all that bulk without taking protein unless, you show us what is your daily meals based on.
What was your routine and diet? I’d love to know cause I’m 5’8 and would probably want to be 170 or so. I’m 160 rn. I like calisthenics and prefer them
@@user-gx4wi4cv2m simply saying, if you are injury free (it can happen sadly but true) the routine are the main calisthenics exercises (all over the youtube) like pull, push, chins core etc. The routine alone will build muscles and decrease body fat. Eating well has to be related.
@Joemccxc whey powder I mean. Whey as a byproduct is food. Whey powder is categorized as such, not for someone like me. I see it as a supplement, good in some cases, pointless when we eat enough protein
It's simple, like in body building. In one week just workout all the muscle parts in your body inch one of them one time in a week.. when you workout a muscle you destroy it, that's why you have this pain in your muscle. It grows when you rest because at that time it take everything that have put in your body. But if you constantly workout all the time the same muscle it cannot grow because you destroy it all the time, you don't give it rest to grow.
highly doubt it is pure muscle... even pro bodybuilders on steroids cant gain that much pure muscles over a year, so no way someone without even protein and no weight can do that... because if it was pure muscle, think all bodybuilders would be doing this bs instead of their training programs. but anyway great progress, have great genetics and have fun, but dont lie it is pure muscle and no fat or water
bit missleading. for this to happen you.have.to.eat.right. which includes covering your protein. you can do that without powders if you re small but it still involves a ton of food. protein powders are convinience, nothing else. you can make this progress with any kind of resistance training too, calisthenics is just less expensive. just pick up a weight its way easier to make good progress.
You're absolutely right. It really takes a sacrifice when it comes to nutrition and rest. It's not enough to just do muscle training which provides necessary stimuli. And I agree, calisthenics is a means just like weights. I'm not dogmatic to believe that only such a thing works, not at all. Thanks for stopping by my channel.
Its not physically possible to gain 20lbs of lean muscles tissue in one year without p.e.d.s unless you were extremely ill and under weight. 20lbs might have been gained, but it 100% was not entirely muscle.
@@OldSchoolCalisthenics I wasn’t talking about your body fat percentage. I’m calling you a liar whether it’s purposeful or out of ignorance. You can’t put 20lbs of muscle tissue in a year without muscle memory and steroid use. I’m sure 20lbs was gained, but claiming it was all muscle is laughable.
This shit is sad man, no one can gain 20 pounds of muscle in a year just full stop you can't do that without PED usage. Nor is this a assumption, your muscles literally do not have the ability to exceed certain growth and healing requirements - Wolff's law is why someone's body cannot absolutely gain massive gains by just increasing training and massively increasing protein/caloric intake - your bones and tendons will take so much of that pressure and microtrauma which acts as a hard barrier on muscle gain. A way to get rid of this hard barrier is with PED usage, growth that ignores weakening tensile strength from fucking up the natural progression of microtrauma. Realistically someone can look at a 12-15 pound muscle gain MAX as a beginner, even this is extremely generous as many doctors would agree pure 12-15 gain is almost impossible. Please do not spread dangerous misinformation or lies on your channel, you only seek to destroy lives with unrealistic routines and standards. You're not a inspiration.
Good video as Always! I have few questions since I experienced it myself, didn't u have joints pain from high volume ? I've been not able to grab something due to elbow pain ! Also, for someone who's been off for few months now, what type of workout would u advise ? Pyramid or circuit ? My best performance was 200 push UPS, 200 dips, 400 pushup. If I Can keep it consist for 2-3 Times a week do u consider a good volume for someone who's more or less considered as intermediate ? I see that u always refer to full body as hiit is it due to the fact that it's not optimal for building muscle ? What I noticed also is that when I practice something physically demanding (condition wise like MMA and football) my size decreases 🤔 I feel that u're Always facing the dual and need to sacrifice even a little something for the other (size/conditionning) I'm asking because you had similar experiences and to u're someone who knows his craft. Sorry for writing all that , good Luck and wish u all the best!
Thank you. I didn't experience joint problems whatsoever, but I did experience other sorts of blockages and tension or extreme fatigue. My tendons hurt a bit from time to time, also the muscles. For elbow pain, I think you could try to do more body rows (horizontal pull-ups). Also go and get some deep tissue massages for your arms. I do not recommend pyramids or circuit for getting back to training, at least not in the first 2-3 weeks. Take some time to adapt and work classically, sets and reps, don't overload both the muscles and the cardiovascular system. But slowly get to circuits and pyramids as well, or if you do it, do not kill yourself at the very beginning. Those numbers are good. I don't do more than 100 pull-ups, 300 pushups and 50 dips a week these days and it suits me very well. So, do not get stuck in numbers and volume. Feel the muscles and go based on that. For building muscles, you either need antagonistic moves like push and pull, or classic sets and reps where you take muscle chains and train them well. HIIT and full-body is optimal for other motor qualities i.e. aerobic and anaerobic capacity, VO2 max etc. You can't it all! You are either bulky and really powerful, but you will turn a little more rigid and slower. Or you can get great stamina but lack in maximal strength. You can also be very good for high-rep and lack in mass etc. It also depends on the eating habits, food quality and quantity and so forth. But if you want to get better with football, then not everything in calisthenics will help. You have to optimize your body for that practice, not for doing pull-ups.
I’m 57, My personal best on 100 pull-ups is 8min 35 seconds. Its not a complete dead hang, at this age dead hang can cause injury. I stop right before dead hang.
Good stuff you mentioned. Many believe we should always do perfect form and go 100% full range, but sometimes it's not recommended. I also have exercises where I do not perform the whole range because I do not feel it safe.
Sorry for that. I didn't select the title properly but there is something to learn from me. It depends whether you feel like you can learn something 🤠. Thanks and sorry.
@@OldSchoolCalisthenics now that you replied in such a kind manner, i feel like i didn't treat you justly. My comment was true tho, in that I was triggered by you connecting supplements with "unnaturalness", which, in my opinion, lumps in very harmless practices with dangerous and illegal ones i.e. doping.
Finally a calisthenics guy who wasn't afraid to bulk. You know what's cooler than being able to do 40 pullups? Looking like a beast, that's what.
Haha. Thank you. I am not the bulky anymore, but rather athletic and lean, not so muscular 👍
I agree with Wayfarer's comment. Calisthenics is a great way to bodybuild when you aren't just focused on rep goals, but giving your body the nutrients it needs and eating in a surplus for extended periods of time - especially as a natural starting at a healthy body fat level.
Yes, agree
Well I think if you eat 50-150 cals above maintainance I think it should be perfect
@@Hitman-44 good luck tracking that. You could actually be in a deficit at that small of a "surplus". Closer to 300-500 would be more reasonable and would be plenty slow for most people
Wonderful. I'm a female starting calisthenics fairly late in life... It's tough with very slow progress, but I'm dedicated. You're a great inspiration.
thank you. Just keep working the basics, no rush
I too started late and had very slow progress, in the beginning it was hard to stay motivated (and sometimes still is). But stick at it consistently, you’ll see more and more results coming in! :)
Thank you
@Little Flor me too, 51 and been lifting only 6mths. The advice of Pavlo Tatsouline really helped me build strength. Check out his interviews.. :)
if you want to get the strongest possible use gymnastic rings and isometrics which is included alot in the rings too
This is honestly a whole new world to me. Hard to wrap my mind around how you can get this bulked without using iron, but results don’t lie. I’ve been lifting weights for a few years now, and I’ve definitely made a lot of progress but I feel like I’ve mostly plateaud at this point. Might have to check out more of your channel
Thank you. You should know I am not against bodybuilding and iron. I just tried a different approach, and it worked. Thank you
Can someone maintain a healthy weight while putting on muscle cus I hate the endless cycle of bulking and cutting why cant u count protein and not calories
I'm 15 years old so I cant cut because it'll stunt my growth so i eat a lot and I've been able to maintain abs while gaining muscle but I'm still not as muscular as I want to be, I just wanna be huge while maintaining my 6 pack
@@allsportscomps6896
You can but the results will be real slow and you NEED to count your calories which means, every meals you eat, you have to count all those calories of the foods which can be a bit of a chore. Or maybe you can just bulked, AKA eat a bit more than you normally do, for a year or two and obviously lose some of that 6 pack, then cut for 3-6 months and see your entire body became more aesthetic including a more bigger six pack.
Yes. Just eat normally. Don't worry about optimal muscle growth rate with lots of shakes. You're not in a race. Even if you get results at 60% of the pace muscle-wise, you'll be able to sustain that lifestyle for 30 years. Which will mean you end up more jacked and less diabetic. At your age, focus on good, slow-burn habits. And remember - good morals is more important than good muscles.
Wow! I am so blown away by what you can do on just body weight exercises. Some of these are really intense. Thanks for inspiring me
You're so welcome!
It is Tarzan training.
I am nowhere near this level but I got started on this path by just doing 50 push ups every day for a year. Turns out that is over 18,000 push ups. That discipline pushed me to 200 push ups a day for a year (73,000) and now I have incorporated some abs and arms and I have never felt this fit in my life. Not even when I was lifting weights for the 3 years before my son (stopped around COVID-19). Then I met my cousin who is about 5'10 200 and an absolute tank. He just does prison work outs so I am looking at a mixture of it all. Impressed by the content it makes me want to use my body weight more.
That barn log lift shot at 2:12 is gorgeous. Really nice lighting and framing of the shot. I think the idea of doing high frequency, low load calisthenics is smart for beginners. Strengthen those ligaments and tendons.
yes, exactly!
I've been following you for a couple months now, and your style of training has really improved my results. I think the best part is it is so much easier to stay consistent and see improvement (ie more reps and sets). Great stuff, keep it coming Mr. Adorian.
awesome. thank you!!!
Steroids .don't be fooled
what do you mean by "his style of training" - like, what in particular?
@@mydearriley I first got introduced into the bodyweight world via convict conditioning. That good recommends the philosophy of 2-3 hard sets and progress your workouts to harder workout variations.
Adorian's approach is do the basics with perfect form but for HIGH volume. 8-10 sets. This builds a very strong foundation much faster than doing 2-3 sets of an exercise and trying to go to a harder variation.
It takes all the noise, fat, and complications out of working out. What I have taken away from this channel is if you cannot do 10 sets of 25 push ups, 10 sets of 10 pull ups, and 10 sets of 50 squats -all perfect reps- one should not be trying to progress to harder variations. But once you can slay sets and reps all the advance stuff will come easier. Its a wonderful philosophy and something I wish I would have implemented years earlier.
Chase sets and reps friends, not harder progressions. :)
@@jaredfreeman4975 Thank you for explaining that process.
I'm a new subscriber to Adorian's channel but would also love to see progress videos from yourself if you ever felt compelled to post them!
I love that you specify that there will be ups and downs. So important to realise it won't be perfect every time!
yes. it is usually a bumpy road
I am a bodybuilder who is already massive (totally natural), and I am very tight and stiff at this point of my life, I started doing a lot of mobility, stretching and calisthenics.
Going into calisthenics is being a fun adventure. I'm too heavy for calisthenics, about 280lbs, and going into it gently it's really helping to increase my functional strenght and transfer it into weightlifting.
One thing that no one says and that I found only really said and emphasized by a channel named GymnasticMethods, is all the exercises for reinforcing the joints, ligaments, and tendons and mobility. That is one of the most important things for massive guys like me and takes lot of time to build.
Thanks to my powerlifting background actually, I had already conditioned them quite a bit, but these calisthenics exercises are ruthless on joints and everything else.
Be sure to train them properly
Unless you are like 6'6 I don't see how you can be 280lbs at a reasonable body fat %
Hey Adorian, love your videos, love everything you share, we are in debt to what you put out and inspire us but I can speak for most when I say - Please stay safe bro, hearing the news about the war. Hope all is well with you dude.
Romania is at the moment as safe as any other western country. It's part of NATO and EU, which guarantees military defense by all the NATO force. Obviously, there is a probability that things may go bad enough in the sense that Romania will be directly affected. But let's cross that bridge once we get there. At the moment being, almost all Romanians living nearby the border with Ukraine (like myself here) play a crucial role in helping Ukrainians who seek shelter and a home, or money and anything else.
Therefore, I am all good, thanks God! Thanks for the kind words!!
Its a treat to see someone do this naturally. I can tell by looking at you that your a natural body builder. And seeing those nutritious meals, and all the food groups says you can't be good nutrition. You look great. Consistancy is the key. Thank you great video. Im inspired!
Thank you. I am natural, yes, but pretty much into sports and fitness for far too long
@@OldSchoolCalisthenics What do you mean "far too long"? Getting older means you now want to explore your mind equally and other levels of existence?
@@yianpap6093 yes. i like exploring but keeping the basics there
you're easily fooled. he's not natural.
@@reenamola2162 yeah, I doubt he’s natty.
Geat video man! I remember when i just discover your channel years ago and start training like you back then. The workouts are hard but i always liked it and although i'm not training this way for a long time, i want to go back and begin with high volume old school again. Always good to see your videos brother!
Welcome back and HI!
@@OldSchoolCalisthenics bro am about 16 and am skinny ..
Is it possible to perform calisthenics at home with only dumbbells ?
@@Antonio-uc7vn Push-ups, pull-ups and squats form the core of strength exercises. You do not need weights for those.
@@innocentiuslacrim2290 bro ..I can’t do push-ups more than 10 or 6 times ..
Is there any way to withstand any amount of push-ups?
@@Antonio-uc7vn Do inclined pushups or pushups knees touching ground instead of toes.
Thank you. I congratulate you staying natural. You look good.
Great ! This is a very genuine, highly motivating and inspirational video. Thank you so much sir. May God bless you.
All the best
damn bro this was actually good to watch, my routine isnt perfect (in my opinion, im not completely sure), i still need to find variations for my exercises to bring each muscle i possibly can to their max with calisthenics (i cant afford a gym or equipment, and i just like calisthenics a lot )
learning about the part of having to keep my metabolism active at all times was some very important info, thanks for adding that, i usually bike almost everyday but sometimes i dont, some days i dont do a single piece of working out since its my rest days (except for stretches for body pains cause i have back pain) but i will start doing that with stuff like sprinting and jumping, maybe more biking and also ab workouts cause i dont really do a lot of ab-targeting workouts since i feel like the other workouts i do are good enough to activate my abs but they probably arent
The short clips of the working out on a normal day are serious fuel for inspiration. Also pretty aesthetic
Thanks
3:22 3:33
Well done. Amazing job putting in the work and discipline. That speaks volumes.
Thank you for your dedication to calisthenics in this society that doesn’t see its value💪
My pleasure!
I just wanted to say i am 20 and i used to be a swimmer too like you. Now i have the same goal (bulking) with high volume calisthenics training. I use this video as fuel to keep consistant and i watched it already 20 times. Best and most autentic video ever
How is it going
@@NoRockinMansLandi injured my elbow. Now i can train again. I don't give Up!
But i already Look pretty muscular
@@Adrian-rl2zw good stuff, I would also recommend looking up overcoming isometrics. Combined you get a lot of benefits
Amazing video. Thank you for the information. I think the two main things that you stressed in the video were being consistent and be patient. Thank you for the reminder
Exactly. We all have our own pace
Hands down one of the best fitness channel on yt 👏🙌 . Your channel has helped me a lot and changed my perspective about calisthenics and fitness
Thank you so much, brother. Soon videos, but the way I edit these days requires a lot of time so that's why I do not post so frequently
Salut. Bun. 46yr old Englishman here. Very helpful advices. Thanks.
Very good and honest info. Bulking up and changing leverages/progressions on basic movements are key for using calisthenics to get "similar" results found with a BB, DBs, and KBs.
yes. the muscles dont care what resistance we use. it matters they work
Thanks for confirming what I´ve doing to get better at Calisthenics and weighted Calisthenics. Started last year (44 years old) and have seen great improvements based on a few selected exercises and consistency (2-3 x a week). I also run 3x a week and do soft crossfit 2x a week, and this all works out (like you say) if you listen to your body (take a break if you need) and eat proper nutrition.
Great to hear! thanks for your comment and everything. Keep up, check my newest content too, brother, i discussed many aspects of training
Dude, your body was great before, however after….beastly bro! Good job man!
thank you. It wasn't bad, true. I was just too slim
To be honest, I think you're way more genetically gifted than most people. The photo of you before you started (6 feet 158lb) looks great. I'd be happy with that physique. It's not skinny looking at all. It looks athletic and muscular enough for sure. If looking attractive is your main aim then that physique is perfectly good. You don't need more and more muscle, just enough to look strong (as in not weak) and healthy.
I don't know how gifted are other. I know most of people are not willing to work and be patient. I never had problems with this. The physique ai had that you say it was good and you would be happy with it came after a hell lot of work as well, but is was before calisthenics. through calisthenics I was able to top up my game. Thanks
Saying genetics separate you from the people you aspire to look like, if you aren't putting in the same amount of work or more, is just a coping mechanism at best.
@Visible to all users on TH-cam that's why this is so suspicious
One thing that's never mentioned by all the people doing videos like this is that you also need a shitload of recovery if you're doing workouts like that. When I was a young bloke in my mid-twenties I too started working out with high volume bodyweight training. I found the "Navy SEAL BUD/S warning order" on the Internet of the 90s and in the absence of other training advice started following that program. Went from around 72kg to close to 80kg in less than a year. BUT here is the thing: Being a student back then I had all the time in the world for ample sleep and recovery. Now in my late 40s with a dayjob 5 days a week and other obligations and hobbies besides training this is simply no longer sustainable. I still work out several times a week but even if I hat the time for such long training sessions I'd probably feel like shit for the rest of the week. So what I'm trying to say here is: Know your limits and know when you better should rest instead of beating yourself into the ground in every workout leaving you sore and injured in the long run.
I agree with you, we don't emphasize recovery enough and I should address this more in the future video. I prepared already a saga for recovery.
Your message is very good and actually it's my principle as well. I also quit on this type of training and now work out exactly in the way you do. Volume has its places but it isn't for everybody because it's not only a matter of what one can handle but also the moment he is in his life.
Im in mid 40s and i find the exact opposite!
We dont want excuses, we want results!
You shouldalways feel great!
I know i do and it's what i teach to others!
I agree with recovery aspect, but its not as much as you may think!
Maybe this is why i wasn't into any type of supplements or drugs.
I wanted my body to figure it out
Fantastic video! Very inspirational!
I'm pretty weak at the moment, however I started going to the playground a few times a week to do pullups. The current max is 5. I'm trying to do them in 5-4-3-2-1 pattern comfortably, before attempting 6. That's the same pattern I used when I got up to 12 back when I was 17. Hoping to get back to it and really wanting to do a muscle up at some stage as it seems like the ultimate challenge!
I just downloaded your free workout plan so I'm excited to see what's inside!
My biggest challenge is motivation and priorities. Exercise seems to usually come dead last, which is a big problem for me...
Thanks, bro. Consistency is key, trust me. The workout doesn't need to be that hard if you are consistent.
@@OldSchoolCalisthenics thank you for your words of encouragement 🥲🙂
@@pas0003 anytime
I still remember your content way back from 2015. So cool that you kept training
still in great shape brother. thank you for being here
This was Greatly explained congratulations! on your transformation 💪🏾 minds has been rocky, but soon I will get there even with this motivation thanks for sharing this bro..
Appreciate it!!
Amazing body transformation there ..Good work bro
First of all congrats sir for having such jacked physique! Many wish to have it, not many want to work out that hard. Your video pop up in my TH-cam list and I clicked it and I'm so glad about that! You have new subscriber and I'm going to check out your other videos as well
Calisthenics is lifting your body is the best way to master the body and mind connection which is gonna make a beast of an athlet
it's true.
short Answer: GEAR
You need another pair of eyes 👀
Yeah Man. Gear for sure. Your hair, tone of voice etc. No one gets leaner after a bulk. People are ver naive. Lol
great results, keep it up buddy! all the best.
Thank you
Interestingly, I weighed myself when I started calisthenics and again at the 1 year mark, and also landed on exactly 20 lbs gained: 162 lbs to 182 lbs.
and yet many accuse me of taking this and that :). It's fast and great, but it doesn't the majority will be able to achieve results like mine and yours in the same amount of time
Right now my experimentt is calisthenics but moreso a lot of 30 lbs and under dumbell 20 reps of 20 sets in 20-25 minutes using only one or two exercises per workout, but 2 or three of these a day.Great for shoulders.
did you intentionally bulk?
@@stewart296 I actually don't remember what that means, but I've heard that you gain a lot more in your first year and it seems to be true. I've gained all of 2 pounds more in the last 5 months since I hit the 1 year mark, but I'm still getting stronger.
Thanks for the video man, interesting content. Subscribed.
Thank you
The most important aspect about training is to sleep... You can eat a lot to have lots of energy but if you don't sleep your brain won't simply work!
the number one thing to consider, agree 100%. Nothing matters, it doesn't matter how we lift, how heavy and well we eat unless we sleep well
I’ve been following Chris herías channel for his calisthenics workouts. Although I can’t do a muscle up yet, watching his videos has made me in the best shape of my life. And getting better. Calisthenics works.
I lift weights and have done for a few years now. Always had an interest with callisthenics however 56 now. Do you think by practicing the way you have it would bring similar results🤔
It is hard to tell what results you should expect. I think it is best to limit the expectations, hope for the best and work consistently. Only time can decide here. But I do think you will make a certain progress
you're 56, if you want to look like him you need to take PEDs.
you don't have the testosterone levels to support that much muscle naturally, unless you were juicing in your earlier years than it might be possible.
Love the countryside
Good job with the discipline
Most men in the gym have no idea the dedication this type of progress demands
you are right. Very few actually understand the enormous work I had to put in, off the training playground mostly.
20Lbs in one year is exceptionally good and id say pretty rare however its very clear that you A. have a very good foundation both genetically and because of your previous fitness. B. You clearly are a very disciplined person and have a good work ethic. Very motivational stuff. Thankyou for sharing.
Thanks. You understood just right. Many offend me saying I lie and I am on gear or that I am against supplements, none of them true. I do have a generic prone to aesthetics and performance, but the work and discipline was there. It's all solid consistent work. Without that, my genetic and foundation would value far too little. The whole message was to encourage a bit the people to train and be consistent, find their way. Cheers!
20 lbs of muscle in a year is impossible without steroids.
@@truthizlight9409 you can gain anywhere from 0.5 to 2lb of muscle per month. If he didn't do any type of lifting before you can take noob gains into account. Your muscles respond best in the beginning of your training. Fair enough if you don't want to believe it but I think what he achieved is possible with all the information he provided. Just as I know people that can't gain muscle easily I also know people that gain it with minimal effort and are natural. One of those people is a climber who just does body weight exercises. It differs from person to person what is achievable but I understand why you would question it.
So explain this then. Ronnie Coleman. You know who that is? Greatest bodybuilder of all-time. From 1991 to 2003 put on 80 pounds of muscle. Equals about 6.6 pounds of muscle a year. Obviously on steroids. But then your saying this guy all natural puts on 20lbs in one freaking year. So if he wanted to, he could destroy Ronnie Coleman as an all natural and do it in like half the time lol. Imagine if he used steroids! This guy would be the greatest bodybuilder of all time! Your not thinking about how insane of an amount 20lbs is. It's freaking insane.
20lbs in like 10 years sure. Even with steroids 20lbs in a year is insane.
@@truthizlight9409 He wouldn't put on another 20lbs in his second year. I'm saying newbie gains are a thing. Taking into consideration all of the information given in the video. How much did Ronnie put on in his youth before he touched the gear? There's a lot of variables there that would be interesting to know. I'm just going by the information out there. Which says anywhere between 0.5 to 2lbs of muscle in a month. I'm not trying to argue the toss with you. Again I refer back to my previous point I know people that can't gain well and I know people that can do nothing and still look jacked. I hear your points and they're valid but to make a comparison you'd have to put Ronnie and this dude toe to toe as naturals in their first year of lifting and see what they gained. This guy I believe said he had only really done swimming and non lifting sports prior. So this would be his first year lifting.
Hi Ray here from sydney again
Its nice to see you have so many complimentary comments
Thank you everyone
Stay safe
Ray
Thank you, Ray! I usually have great feedback from people. I have a great audience, honestly
Great video. Reinforces the strategy I’ve implemented. I’m half way through week six of doing 2 murphs a week, plus Brazilian Jiu Jitsu classes twice a week. First two to three weeks was brutal with long recovery between workouts but now I’ve adapted to the workload and am seeing great results in both performance and appearance.
Nice work! i am coaching pro athletes so I know how effective and relevant basic calisthenics is for sports
@@OldSchoolCalisthenics fellow coach here (boxing) some of the greatest fighters never touched weights. Pullups pushups and squats are all anyone needs! Even on an high level
Yes, true
Great video Great workout Great channel Great content Great athlete Great motivation and inspiration keep doing what your doing and I Will always support you and your channel and thanks for the upload much respect and love and never give up
Thank you very much. How come you like it that much? I am just curious to see opinions.
Is 3 sets 8-15 reps of pull ups, push ups, dips and rows, 3 times a week enough to build muscle? I am a beginner and have been doing this for a month now
yes
Thanks : )
@@jonathan-3008after your form in each exercise are good by using your own bodyweight then do some progression like adding more sets or using weight and take care of your diet..there's no reason you won't grow.
@@eshazman15 thanks
I would add 2 lower body exercises, like shrimp squat progressions and hinges progressions. good luck mate ;)
Thank you for the video! There is so much good information in it! Love your channel.
Thankew for such a great information
I learned a lot from your journey and now I don't have any doubts
Keep the good content ❤️
Thanks a ton!!!! I have new videos, so check those as well for specific information
What a good vídeo, very good information and on point, for the ones who want to take it. Thanks for the vid
It's a wonder you weren't injured more when you went all in with the high rep Calisthenics. Thanks for sharing.
i did go through some minor injuries, but nothing that held me for too long
Thanks for sharing. This is very encouraging.
I like your style of workout.. set reps
After 14 years or workout I found the reps is the key for mass 15-50
And lot of sets and frequency
I love push and pull workout together but it's so hard to give all you have and I think
Push
Pull
Legs
It's good
And for your past video you have right for lega with 50 reps squats
They work
But all the people stuck with this dogmatic bodybuilding fake workouts with heavy weights this All its fail and they dont work well for natural
yes. thank you
implementing weights and especially deadlifts back in my training worked wonders for me trying to bulk
@@snubdawg1386 in the past I was doing death lifts for months with 200 kg but I didn't see mass from deadlifts only power
@@rafael_ellanios2708 i guess when you're deadlifting 200kg, you stay under 8 reps and are not training for hypertrophy
@@snubdawg1386 yes for 8 reps I was doing 160 kg
Dude you look amazing.
Can I ask through the basics, of training high rep calisthenics, can you tell us how strong your lifts are, I'm really curious to know how this method transfers over to the weight room
Yes, sure. So far, from doing calisthenics, I managed to do deadlifts with 180 kg, bench press between 130-150 kg, squat third times my weight (approx. 160 kg), do pushups with twice my weight, sustaining around 80+ kg on my shoulders. I was also able to do pull-ups with over 60 kg. I hope this helps
Honestly he doesn't seem to have any of the signs of roids .. maybe in wrong but he seems natural to me
respect man. your physique is great.
Insanely impressive man. I feel inspired.
I have more content bro. Thanks
Sir if you had to be honest with which training is better for health
Running
Weights
Calisthenics or
Yoga
In my experience...
- weights builds the most muscle, but you generally lose flexibility
- calisthenics is a nice blend between muscle, fitness and flexibility
- running is excellent for fitness, less so for muscle
- yoga is excellent for flexibility, little else
Everybody's experience is different. Choose whatever suits you best and you can keep up, that's the most important part. Personally, I chose basic full body circuitformat calisthenics 3x a week and 1x a week running, with active rest days (going on walks).
Hope it helps.
I would not choose one over another. It is why I run, do calisthenics, lift a little once in a while. Each training addresses different areas and brings benefits. So, all of them.
The high volume calisthenics program pretty much has all of it. There's obviously high volume calisthenics, including weighted calisthenics. Running is part of the program, don't skip it. Yoga isn't directly in the high volume calisthenics program but I think yoga is the key to longevity and injury prevention. I highly recommend the high volume calisthenics program and ddp yoga as that's what I do and I plan on continuing for life.
Combination of all
Thank you
Interesting video.
Excellent advice all round!
Thank you
This dude is like superman.
He looks like nothing with cloths and glasses, then turns into a real chad without shirt and glasses
:)) good one
@@OldSchoolCalisthenics
Keep doing good
Thank you. Welcome 😎👍🙇♂️
You can get as big as you'd ever want to get with just bodyweight calisthenics, eating good food in a calorie surplus. If you also get resistance bands, you can isolate some of the smaller muscles and sculpt a world class body.
True affirmation
You and the Liver King are the two natural guys left 😂
what an odd comparison if you asked me.
Peds roidz fake natty
Long time since I saw you .
Welcome back.
thank you
Hi Ray here in Sydney Aust excellent video thank you for sharing
Just a question on food i have just started on plant based food so have to work out protein intake 72 kg now and 183 cm since starting PBased drop weight was76 kg
And recently had a stent in main arterie feel great now 76 yrs
How often should i eat and before or after exercise ant tips would be so helpful looking forward to more videos
Thank you again
Ray
G'day mate, another Sydney-sider here. It doesn't matter too much when you eat. The most important thing is that to lose weight you'll need to eat less calories than you burn. Whereas to gain muscle you'll need at least a slight calorie surplus. And make sure you're getting plenty of protein.
Hi Benny
Thank you for the feed back much appreciated kind of you to share
Best Regards
Ray
@@rayhicks8155 no worries mate! Google how to calculate your basal metabolic rate, there's heaps of online calculators. Then go from there!
I will make a video, but if you take your protein from plants, then you have to watch over their nutritional facts label and seek for those with more protein intake and probably also carbs. That is the problem with plants, they usually also provide carbs, and if you want to cut on them a little, then everything gets a little more complicated. Not impossible though.
I would increase the protein intake to 100 if you want to build muscles, also the carb intake. But pay attention to fat increase as well. Do cardio too
Good to see you back, mate.
Salute! 🙇♂️
Impressive. Ι did something similar some years ago and bulked to 87kgs (1.75 cm) and could still see abs. Lots of food and lot of volume though, very hard to maintain and extra BW/volume can lead to injury.
How much calories did u eat?
@@jostalker9567 use a tracker to learn your caloric maintenance, use a scale to measure yourself consistently and you'll find it. Then add 200-300 calories
Your dedication to pushing your limits and constantly improving is remarkable.
❤
Thank you, bro. Yes. I post frequently on Instagram what I do weekly. Thanks for passing by
@@OldSchoolCalisthenicshey Bro u think its possible to reach 210 lbs naturally with bw calisthenics ??
Key points:
- eat a lot and make sure nutrution is sustainable
- do higher frequency workouts by doing at least 5 training days a week and maybe even 6 - 7 times of training a week if your reps are too low for most exercises at the moment
- consistently train the same fundamental exercises to get any sort of results
- training 3 days a week isn't going to stop your progress if your volume is good
- maintain a balanced nutrition intake and train routinely for a long long time and you will see the difference 🕰️
Protein is necessary for building muscle. It doesn’t really matter if you get it from whey protein powder or any other source. You’re not unnatural if you use powder
I didn't say that protein powder makes one unnatural. I said I didn't use powders and ate whole foods, a more natural way.
Great video, i enjoy this style of training more than lifting weights. Lifting is too repetitive for me the only thing that changes is the amount of weight lifted even the techniques doesn’t change.
I find I get a better workout doing bodyweight calisthenics, there are some cool skills to work toward even the more simplistic ones like wall hspus and being able to do pistol squats without assistance.
I like your high volume method of doing calisthenics, it is basic but works.
Thank you. 🙇♂️
I am a 57 year old fairly skinny math teacher and I made it my new year's goal to do pure muscle ups. That led me here to you. I'm a subscriber! Blessings in the new year!
Welcome and thank you. I rarely talk about muscle ups, so it's interesting that TH-cam led you here. Will follow videos, many more, my channel is under a new development, just began
@@OldSchoolCalisthenics 20 pound of muscle in a year? ok that is very quick , i don't think you gained it for 1 year, more like 5-6 years
Great video. How do you do to protect the tendons in your elbows? I stared a few weeks ago and it is painful :(
I trained gradually, as said here. I didn't jump straight into hardcore training. It took me time to get better, but as long as you do not use so hard variations, you should not have issues with tendons. They adapt slowly
unfortunately the tendons in the elbows are my biggest weakness ....since i was injured i worked hard to get my pull up, push up, dip game back ...after years pull ups and push ups are still weak, dips work better but i still often get pain in my ellbows....it's much easier for me to gain muscles with weights...unfortunately...because i love calisthenics and training outside
I understand. The situation is that if the tendons hurt, then it doesn't matter the contractile function of the muscles because the connective tissue must be able to overtake the tension.
@@snubdawg1386 don't go too high in pull-ups. Even though I'm pretty healthy tendon wise I constantly get pain in my elbows from high pull-ups. You're not going too lose anything in your physique by doing pull-ups lower
odd comment on the protein powder considering its completely natural, even the creatine (less so than protein powder) but still naturally found in red meats
Good to see you again..as always thank you for your efforts.
Keep inspiring .❤️🙇♂️🙏
Thank you so much 😀
This video is very inspiring. The first of your channel i watched. Job well done! Greetings from Greece!
Thank you very much! I do have some others as well. Even workouts! I hope you'll find them good too
20 lbs pure muscles in year naturally ? No chance
The couch expert
@@tiolim9999 Thanks
Salut, te urmaresc din Baia Mare, super canal !
Great! I gained 300 lb of muscles in 15 minutes. It was an amazing experience.
Amazing! :))
😂😂😂
bravo adrian, foarte bună treabă, continua asa si vei fi cel mai bun atlet pe youtube
I am 5'8 tall and am 181lbs. I used to weight just about 158lbs. I, completely natural, doing calisthenics to a point where I could 40 both hands pull-ups with raised straight out legs in front. 15 single right arm and 11 with left. Those are just a small fraction. 120 push ups in one go and twice a week 500 push ups. 12 sec sprint 100m and jump about 62 inches double leg high jump. And so other records at my age of 22. I have never looked like you even though I am a mesomorph. Today I am not half that athletic but am much bigger and less stronger, after doing free weights in the gym. So, I cannot believe you in one year got all that bulk without taking protein unless, you show us what is your daily meals based on.
What was your routine and diet? I’d love to know cause I’m 5’8 and would probably want to be 170 or so. I’m 160 rn. I like calisthenics and prefer them
@@user-gx4wi4cv2m simply saying, if you are injury free (it can happen sadly but true) the routine are the main calisthenics exercises (all over the youtube) like pull, push, chins core etc. The routine alone will build muscles and decrease body fat. Eating well has to be related.
Consistency is key. I sub for you dedication.
Thanks. Just uploaded a video yesterday
20 lbs of muscle in one year, legit.... not
It's as legit as it gets
its bs @@OldSchoolCalisthenics
Newbie gains like this are definitely possible. Nice work. Btw, whey is definitely “natural!” It’s food!
@Joemccxc whey powder I mean. Whey as a byproduct is food. Whey powder is categorized as such, not for someone like me. I see it as a supplement, good in some cases, pointless when we eat enough protein
In a year is 100 percent Believable more than enough time
It's simple, like in body building. In one week just workout all the muscle parts in your body inch one of them one time in a week.. when you workout a muscle you destroy it, that's why you have this pain in your muscle. It grows when you rest because at that time it take everything that have put in your body. But if you constantly workout all the time the same muscle it cannot grow because you destroy it all the time, you don't give it rest to grow.
highly doubt it is pure muscle... even pro bodybuilders on steroids cant gain that much pure muscles over a year, so no way someone without even protein and no weight can do that... because if it was pure muscle, think all bodybuilders would be doing this bs instead of their training programs.
but anyway great progress, have great genetics and have fun, but dont lie it is pure muscle and no fat or water
Well, the results are just what I show, maybe 9,10% body fat, so it's not extremely lean, true. Thanks
bit missleading. for this to happen you.have.to.eat.right. which includes covering your protein. you can do that without powders if you re small but it still involves a ton of food. protein powders are convinience, nothing else. you can make this progress with any kind of resistance training too, calisthenics is just less expensive. just pick up a weight its way easier to make good progress.
You're absolutely right. It really takes a sacrifice when it comes to nutrition and rest. It's not enough to just do muscle training which provides necessary stimuli. And I agree, calisthenics is a means just like weights. I'm not dogmatic to believe that only such a thing works, not at all. Thanks for stopping by my channel.
No.. people don't gain 20 pounds of muscle in one year. They gain 20 pounds of mass but not 20 pounds of muscle in one year.
agree
4:38 Some beautiful countryside to jog through makes me wanna go for a run
definitely !
Its not physically possible to gain 20lbs of lean muscles tissue in one year without p.e.d.s unless you were extremely ill and under weight. 20lbs might have been gained, but it 100% was not entirely muscle.
I think I went to approx. 10% body fat by getting to that weight, which is not that lean, but okay
@@OldSchoolCalisthenics I wasn’t talking about your body fat percentage. I’m calling you a liar whether it’s purposeful or out of ignorance. You can’t put 20lbs of muscle tissue in a year without muscle memory and steroid use. I’m sure 20lbs was gained, but claiming it was all muscle is laughable.
@@Yttiwgnihtemos Call and think of me as you wish and want 👍
40 years old and really loving calisthenics after years of weight training.
how come you switched?
This shit is sad man, no one can gain 20 pounds of muscle in a year just full stop you can't do that without PED usage. Nor is this a assumption, your muscles literally do not have the ability to exceed certain growth and healing requirements - Wolff's law is why someone's body cannot absolutely gain massive gains by just increasing training and massively increasing protein/caloric intake - your bones and tendons will take so much of that pressure and microtrauma which acts as a hard barrier on muscle gain. A way to get rid of this hard barrier is with PED usage, growth that ignores weakening tensile strength from fucking up the natural progression of microtrauma. Realistically someone can look at a 12-15 pound muscle gain MAX as a beginner, even this is extremely generous as many doctors would agree pure 12-15 gain is almost impossible.
Please do not spread dangerous misinformation or lies on your channel, you only seek to destroy lives with unrealistic routines and standards. You're not a inspiration.
I don't know what you are talking about there, honestly. I don't even care about that at all.
Watching people do pull ups with moon gravity is so inspiring and amazing
thank you. it takes 1-2 years to build this ability
you didnt gain 20 lbs of muscle naturally. Nice try though
Okay, sorry.
As a previously personal trainer, great nuggets of advice here
thanks
Good video as Always!
I have few questions since I experienced it myself, didn't u have joints pain from high volume ? I've been not able to grab something due to elbow pain !
Also, for someone who's been off for few months now, what type of workout would u advise ? Pyramid or circuit ?
My best performance was 200 push UPS, 200 dips, 400 pushup. If I Can keep it consist for 2-3 Times a week do u consider a good volume for someone who's more or less considered as intermediate ?
I see that u always refer to full body as hiit is it due to the fact that it's not optimal for building muscle ?
What I noticed also is that when I practice something physically demanding (condition wise like MMA and football) my size decreases 🤔 I feel that u're Always facing the dual and need to sacrifice even a little something for the other (size/conditionning) I'm asking because you had similar experiences and to u're someone who knows his craft.
Sorry for writing all that , good Luck and wish u all the best!
Thank you. I didn't experience joint problems whatsoever, but I did experience other sorts of blockages and tension or extreme fatigue. My tendons hurt a bit from time to time, also the muscles. For elbow pain, I think you could try to do more body rows (horizontal pull-ups). Also go and get some deep tissue massages for your arms.
I do not recommend pyramids or circuit for getting back to training, at least not in the first 2-3 weeks. Take some time to adapt and work classically, sets and reps, don't overload both the muscles and the cardiovascular system. But slowly get to circuits and pyramids as well, or if you do it, do not kill yourself at the very beginning.
Those numbers are good. I don't do more than 100 pull-ups, 300 pushups and 50 dips a week these days and it suits me very well. So, do not get stuck in numbers and volume. Feel the muscles and go based on that.
For building muscles, you either need antagonistic moves like push and pull, or classic sets and reps where you take muscle chains and train them well. HIIT and full-body is optimal for other motor qualities i.e. aerobic and anaerobic capacity, VO2 max etc.
You can't it all! You are either bulky and really powerful, but you will turn a little more rigid and slower. Or you can get great stamina but lack in maximal strength. You can also be very good for high-rep and lack in mass etc. It also depends on the eating habits, food quality and quantity and so forth. But if you want to get better with football, then not everything in calisthenics will help. You have to optimize your body for that practice, not for doing pull-ups.
@@OldSchoolCalisthenics how tall are u ?
@@adamryan1975 he said in the beginning of the video
184 cm
I have a beginner program, bro
I’m 57, My personal best on 100 pull-ups is 8min 35 seconds. Its not a complete dead hang, at this age dead hang can cause injury. I stop right before dead hang.
Good stuff you mentioned. Many believe we should always do perfect form and go 100% full range, but sometimes it's not recommended. I also have exercises where I do not perform the whole range because I do not feel it safe.
Yes I'm sure you gained exactly 20lbs of muscle in one year..
Sounds legit.
grosso modo.
you know, I have been a subscriber for quite some time now and Honestly, this is soo impressive, it is beyond amazing.
Thank you. 🙇♂️
20 lbs of muscle in a year lol? That's either a lie or you definitely used steroids.
two options is all I got?
I appreciate all your videos, you look awesome too!
Thank you so much!
the "all natural" part made me cringe and stop the video.
Sorry for that. I didn't select the title properly but there is something to learn from me. It depends whether you feel like you can learn something 🤠. Thanks and sorry.
@@OldSchoolCalisthenics now that you replied in such a kind manner, i feel like i didn't treat you justly. My comment was true tho, in that I was triggered by you connecting supplements with "unnaturalness", which, in my opinion, lumps in very harmless practices with dangerous and illegal ones i.e. doping.
@@juridittrich6396 I know very well how this industry is and that many consume. Well, it isn't my case. Watch e few videos and you will see. Thank you
I love your channel and you have gotten some great results with classic calisthenics!
Glad you like it! I am still doing classic training and really happy with the results. I don't think I'll change in this life