How do you build mass and lifting ability with calisthenics?

[dontspeakmuch]

As the title says. I previously lifted on n off but i want to start doing calisthenics and sprinting to build strength and actual size. Whats a routine and is there a plateau? I'm interested because I want to have more muscle control and protect my joints.

 

[WavyHair ChippedTeeth]

This is a road I'm going down too.

Any advice would be very helpful!

 

[idonttouchgrass]

@Wavy Hair Chipped Teeth
@dontspeakmuch

Decline Pushups:
regular and diamond (5 sets each to failure)
dips [(chest and tricep variation) 3 sets each, to failure]
wide grip pull-ups (4 sets to failure)
chin ups (4 sets to failure)
leg raises (3 sets to failure)
plank (3 sets to failure)

Spoiler: Good luck building legs without weight

squats

make sure every rep is SLOW on the way down, and FAST on the way up
1-2.5 mins of rest inbetween sets
2-3 times a week (3-4 if you inclide legs)
go to youtube to learn the correct form for each exercise
also do these as a warmup :

if any of the exercises are too difficult, search for the easier form of the exercise, and perform that variation until you can do the regular form
once these get too easy, add weight (via weight vest, ankle weight, backpack with books in it, etc)

too gain weight:

Spoiler: Long ansee

too actually gain weight, you need too eat .8 to 1.2 g of protein per kg of your body weight (example: if you weigh 150lbs, search "150lbs to kg" in google - which is about 68kg. then multiply 1.2 by 68, which equals 81.6 g of protein, you need to eat)

simply eat a lot of protein (100+ grams) in addition to 500 calories a day above your maintenance (go here to find that out: Calorie Calculator)
drink enough water
get enough sleep
and BE CONSISTENT AND PATIENT
any other questions, use google

:Benjgrin:

 

[WavyHair ChippedTeeth]

Blessings to you! Great info

 

[DonKnock]

As the title says. I previously lifted on n off but i want to start doing calisthenics and sprinting to build strength and actual size. Whats a routine and is there a plateau? I'm interested because I want to have more muscle control and protect my joints.

Taking from my post in the squat thread:

Home


Advanced Glute Training | T Nation

This guy is a pioneer of posterior chain alternative exercises.

I don't even do back squats like that much anymore but my posterior chain is stronger than ever cause this guy set me on the right path and I did some of my own experimentation

The guy lost the mark on his own data in my opinion but he did a study that measured activiation with sensors and the best exercise was a bent leg hyperextention on a Swiss ball with a ~30 degree angle from your midline.

The next best thing is a single leg barbell hip thrust.


The point of emphasis here is that you can't be a little bytch when you use this exercise cause sleepwalking through it will get you no progress.

You basically have to squeeze your abs hard to make sure your back/spine stays neutral and then bring your leg back behind you and squeeze your glute and hamstring until it feels like it's about to rip off the bone.


The other thing I learned from him is that 99.9% of people could have better glute development and that these muscles wants to get worked very frequently.

I do a body weight glute/hams routine in the morning 4-5 days a week and go about my day as usual, gym included. I don't do the routine on leg day and my dedicated rest day.

These exercises are all low impact so it is easy to do them and hoop multiple times per week.

Morning routine: (1 set each; 8-15 reps based on feel)
Single Leg Hyper Extension
Single Leg Glute Bridge (with either med ball squeezed with the thighs or mini band around the knees)
Pull Through with exercise band
Single Leg Squat


Just got a mini band today and I'm gonna add sumo walk and monster walks to this routine. The band wrapper on your feet gets way more activation than if it's wrapped around your shins or knees.

Leg Day Routine:
(Mobility warm up)
X-Band walk
Sumo walk
Single leg squats/wobble board

DB Goblet squats
Hip Thrust or Lunge variant
Deadlift variant
Single Leg Leg Press


I started doing the daily routine after Harvey when I didn't have access to my gym and I never looked back

I had tons of down time in the evenings to research this kind of stuff so I did

I expected to not have explosiveness when I went back to hoop but I was like a fuccin kangaroo off all this posterior chain work alone

I also do a yoga routine before bed that consists of Quad stretches (half saddle pose) Hip Rotator stretches (half frog pose) and Psoas stretches (dragon pose) these make sure my core and pelvis are in proper alignment and by hip rotators don't get too tight from the glute/hams work and sitting during the day.

 

[dontspeakmuch]

Taking from my post in the squat thread:

Home


Advanced Glute Training | T Nation

This guy is a pioneer of posterior chain alternative exercises.

I don't even do back squats like that much anymore but my posterior chain is stronger than ever cause this guy set me on the right path and I did some of my own experimentation

The guy lost the mark on his own data in my opinion but he did a study that measured activiation with sensors and the best exercise was a bent leg hyperextention on a Swiss ball with a ~30 degree angle from your midline.

The next best thing is a single leg barbell hip thrust.


The point of emphasis here is that you can't be a little bytch when you use this exercise cause sleepwalking through it will get you no progress.

You basically have to squeeze your abs hard to make sure your back/spine stays neutral and then bring your leg back behind you and squeeze your glute and hamstring until it feels like it's about to rip off the bone.


The other thing I learned from him is that 99.9% of people could have better glute development and that these muscles wants to get worked very frequently.

I do a body weight glute/hams routine in the morning 4-5 days a week and go about my day as usual, gym included. I don't do the routine on leg day and my dedicated rest day.

These exercises are all low impact so it is easy to do them and hoop multiple times per week.

Morning routine: (1 set each; 8-15 reps based on feel)
Single Leg Hyper Extension
Single Leg Glute Bridge (with either med ball squeezed with the thighs or mini band around the knees)
Pull Through with exercise band
Single Leg Squat


Just got a mini band today and I'm gonna add sumo walk and monster walks to this routine. The band wrapper on your feet gets way more activation than if it's wrapped around your shins or knees.

Leg Day Routine:
(Mobility warm up)
X-Band walk
Sumo walk
Single leg squats/wobble board

DB Goblet squats
Hip Thrust or Lunge variant
Deadlift variant
Single Leg Leg Press


I started doing the daily routine after Harvey when I didn't have access to my gym and I never looked back

I had tons of down time in the evenings to research this kind of stuff so I did

I expected to not have explosiveness when I went back to hoop but I was like a fuccin kangaroo off all this posterior chain work alone

I also do a yoga routine before bed that consists of Quad stretches (half saddle pose) Hip Rotator stretches (half frog pose) and Psoas stretches (dragon pose) these make sure my core and pelvis are in proper alignment and by hip rotators don't get too tight from the glute/hams work and sitting during the day.

you from houston?

 

[DonKnock]

you from houston?

Yessir

 

[dontspeakmuch]

Yessir

Thats whats up. Represent

 

[SchrodingersStrapped!]

progressive overload....

 

[Serious]

calories in vs calories out.....That simple. Eat more calories than you burn....

 

[SPACE IS FAKE]

Taking from my post in the squat thread:

Home


Advanced Glute Training | T Nation

This guy is a pioneer of posterior chain alternative exercises.

I don't even do back squats like that much anymore but my posterior chain is stronger than ever cause this guy set me on the right path and I did some of my own experimentation

The guy lost the mark on his own data in my opinion but he did a study that measured activiation with sensors and the best exercise was a bent leg hyperextention on a Swiss ball with a ~30 degree angle from your midline.

The next best thing is a single leg barbell hip thrust.


The point of emphasis here is that you can't be a little bytch when you use this exercise cause sleepwalking through it will get you no progress.

You basically have to squeeze your abs hard to make sure your back/spine stays neutral and then bring your leg back behind you and squeeze your glute and hamstring until it feels like it's about to rip off the bone.


The other thing I learned from him is that 99.9% of people could have better glute development and that these muscles wants to get worked very frequently.

I do a body weight glute/hams routine in the morning 4-5 days a week and go about my day as usual, gym included. I don't do the routine on leg day and my dedicated rest day.

These exercises are all low impact so it is easy to do them and hoop multiple times per week.

Morning routine: (1 set each; 8-15 reps based on feel)
Single Leg Hyper Extension
Single Leg Glute Bridge (with either med ball squeezed with the thighs or mini band around the knees)
Pull Through with exercise band
Single Leg Squat


Just got a mini band today and I'm gonna add sumo walk and monster walks to this routine. The band wrapper on your feet gets way more activation than if it's wrapped around your shins or knees.

Leg Day Routine:
(Mobility warm up)
X-Band walk
Sumo walk
Single leg squats/wobble board

DB Goblet squats
Hip Thrust or Lunge variant
Deadlift variant
Single Leg Leg Press


I started doing the daily routine after Harvey when I didn't have access to my gym and I never looked back

I had tons of down time in the evenings to research this kind of stuff so I did

I expected to not have explosiveness when I went back to hoop but I was like a fuccin kangaroo off all this posterior chain work alone

I also do a yoga routine before bed that consists of Quad stretches (half saddle pose) Hip Rotator stretches (half frog pose) and Psoas stretches (dragon pose) these make sure my core and pelvis are in proper alignment and by hip rotators don't get too tight from the glute/hams work and sitting during the day.

explosiveness is what ways? laterally vertically first step etc

 

[semtex]

You can’t just go through the motions. Slow the reps down, use absolutely no momentum and you’ll see benefits

 

[AB Ziggy]

Calisthenics can only get you to a certain point. I see it as good for fat burning rather than building legit musicle.

You gotta hit the weights for serious gain.