Essential Calisthenics Thread

[Inspect Her Deck]

Hey bruh first off appreciate all the advice you put in the OP and also for being so supportive to other dudes trying this shyt out

anyway I got a question

I go to the gym 4x a week but for weights exclusively

Monday: chest/biceps
Tuesday: legs/calves
Wednesday: free
Thursday: shoulders/triceps
Friday: free
Saturday: back
Sunday: free

How can I incorporate calisthenics into all of this? Do I treat it as a separate entity and insert it into my 'free' days or do I perhaps change the nature of some of my workouts to make them more bodyweight-oriented?

Appreciate any help

 

[Originalgangsta317]

Hey bruh first off appreciate all the advice you put in the OP and also for being so supportive to other dudes trying this shyt out

anyway I got a question

I go to the gym 4x a week but for weights exclusively

Monday: chest/biceps
Tuesday: legs/calves
Wednesday: free
Thursday: shoulders/triceps
Friday: free
Saturday: back
Sunday: free

How can I incorporate calisthenics into all of this? Do I treat it as a separate entity and insert it into my 'free' days or do I perhaps change the nature of some of my workouts to make them more bodyweight-oriented?

Appreciate any help

Insert it into two of those free days,leave one free day to rest,and no keep all your workouts the same weights and calisthenics together is a hell of a combination

 

[Trinidpl]

@Originalgangsta317 ima deff do this I'm not the gym type even though i go to the gym because is cold as fukk in the winter time but I'm into calisthenics more this would deff give me more of a challenge. i do 500 pushups a day (diamond and widespread), resistance band workout , 300 pull ups so i already have a similar regime to what you posted.

 

[Numpsay]

Just came back to this and was trying to remember why I never got on this and now I do.

These are only upper body workouts. I'd suggest adding body weight squats, lunges, calf raises and a core workout to this as well. Maybe up the time to 45 min instead of 30.

 

[Originalgangsta317]

@Originalgangsta317 ima deff do this I'm not the gym type even though i go to the gym because is cold as fukk in the winter time but I'm into calisthenics more this would deff give me more of a challenge. i do 500 pushups a day (diamond and widespread), resistance band workout , 300 pull ups so i already have a similar regime to what you posted.

Fasho ,that's good shyt already,but that time limit really turns things up a notch ,keep me posted and any questions,just ask.

 

[Originalgangsta317]

Just came back to this and was trying to remember why I never got on this and now I do.

These are only upper body workouts. I'd suggest adding body weight squats, lunges, calf raises and a core workout to this as well. Maybe up the time to 45 min instead of 30.

Check my thread I said bodyweight squats,but most people as usual just wanted to do upper body

 

[Numpsay]

Check my thread I said bodyweight squats,but most people as usual just wanted to do upper body

Yea I am going to improvise on your routine this summer. What do you think would be a viable time for

100 pullups
100 dips
100 pushups
100 squats
100 lunges
100 calf raises

I'd like to keep it under 60 minutes, 45 would be best. Do you think squats and lunges are necessary?

 

[Originalgangsta317]

Yea I am going to improvise on your routine this summer. What do you think would be a viable time for

100 pullups
100 dips
100 pushups
100 squats
100 lunges
100 calf raises

I'd like to keep it under 60 minutes, 45 would be best. Do you think squats and lunges are necessary?

Yea 45 minutes would be better and I'd just do the squats and calf raises,and don't forget once this 100 reps becomes doable in 45 minutes or less,up the reps but keep that 45 minutes the same,running clock,clock NEVER stops for anything

 

[DonKnock]

Yea pullups slowed me down at first as well,but you'll get used to it no doubt.

And you still lifting as well or no?

Yupp, working with PHAT right now, did this workout for a change of pace


Will probably do it again on days I don't feel like driving to the gym

 

[Inspect Her Deck]

Insert it into two of those free days,leave one free day to rest,and no keep all your workouts the same weights and calisthenics together is a hell of a combination

ok and this won't infringe upon my muscle recovery at all will it? like now that I'd eliminate 2 free rest days, it wouldn't be a hindrance right?

also how do I bring cardio into this at all? I tend to do 10 mins just as a warm up before my weights but that's about it.

 

[Originalgangsta317]

ok and this won't infringe upon my muscle recovery at all will it? like now that I'd eliminate 2 free rest days, it wouldn't be a hindrance right?

also how do I bring cardio into this at all? I tend to do 10 mins just as a warm up before my weights but that's about it.

No it won't,but I'd advise you to start resting once a week every 5-6 weeks, and have a heavy week and a light week,just my opinion.

And cardio can be incorporated however you choose.

For example I'll lift Monday and Tuesday and after I'll run wind sprints and suicides.

Wednesday and Thursday I'll lift and then go swim 2 miles(8 laps)

 

[Inspect Her Deck]

No it won't,but I'd advise you to start resting once a week every 5-6 weeks, and have a heavy week and a light week,just my opinion.

And cardio can be incorporated however you choose.

For example I'll lift Monday and Tuesday and after I'll run wind sprints and suicides.

Wednesday and Thursday I'll lift and then go swim 2 miles(8 laps)

I alternate between light, medium and heavy weeks in a 3-week rotation for lifting atm

is that what you mean? or you talking about the body weight stuff? how would that work? surely I'm just starting at a base level and then slowly increasing reps each time within a given timeframe?

and gotcha on the cardio. thanks breh!

 

[Originalgangsta317]

I alternate between light, medium and heavy weeks in a 3-week rotation for lifting atm

is that what you mean? or you talking about the body weight stuff? how would that work? surely I'm just starting at a base level and then slowly increasing reps each time within a given timeframe?

and gotcha on the cardio. thanks breh!

O no the bodyweight stuff stays bodyweight always.

But yea I meant with the weights so your doing that right by switching between heavy,medium and light.

And no problem my man

 

[Inspect Her Deck]

Gonna try this shyt out today @Originalgangsta317

I'm already aching from yesterday's back workout I can't imagine how bad this is gonna be lol

so shall I go the four exercises and try do 100 of each in 30 mins?

 

[Originalgangsta317]

Gonna try this shyt out today @Originalgangsta317

I'm already aching from yesterday's back workout I can't imagine how bad this is gonna be lol

so shall I go the four exercises and try do 100 of each in 30 mins?

Yup and leave that clock running no stopping it what so ever,then post the results breh.