Did anyone manage to get really good at calisthenics especially in terms of skills?
I took the calisthenics pill and I'm loving it so far but I'm 27 and was wondering is someone took on calisthenics as a non-teenager and reached a good level.
If so, how did you do it and what advices would give to a guy like me?
Right now I don't really follow a routine, I just try to do as many dips, pull-ups, chin-ups, push-ups, pike push ups as I can.
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Can't help much with the non teenager part nor with the skill part (being tall doesn't help in this regard).
But when it comes to giving advice I'd highly recommend you getting on some actual routine. I know screwing around is fun but it's usually difficult to measure progress, especially if you focus on doing high volume only without progressing the technique. Also do yourself a favor and buy a pair of rings, they are incredibly based.
> buy a pair of rings
I will.
But what routine should I follow. Most of the "beginner" routines are way too easy for me and like I said, I don't know if it's normal but when I try some routines I find on Youtube or anywhere else, I usually feel like I didn't train enough.
As measurement, I can do 10 reps of pull-ups, 30-40 push-ups and 15~ dips. Perfect form. What kind of routine should I search for.
Also I'm not trying to do the extreme acrobat stuff. All I want to be able to do are the muscle up, human flag, front/back- lever, the planche. That kind of stuff
When it comes to skill focused programs I wouldn't know what to recommend. I could share Bodyweight Evolution/Body by rings if you want. The first one is a nice intermediate program for Calisthenics/weighted calisthenics and the other a quite demanding push/pull rings program. If you want me to upload what I have just say the word.
Yeah I'll take that, thanks.
But I don't have rings yet and I'm not going to have them soon.
In terms of Youtube channels, like who has the best routines out there, I feel like calisthenics has more hacks than the rest of the lifting world.
I was doing calisthenics and making really great progress, L sits on rings and shit were easy, then I fell off a bike and hurt my wrist and anything on the rings sends shooting pains up my wrist and hand now. I can still lift without pain for some reason but I miss the rings.
When it comes to YouTube: FitnessFAQ/Calisthenicmovement are probably the go to these days, both solid content. There are others obviously but I don't think I've seen any bs on these two channels.
I'll make a zip and upload the programs somewhere, just give me a few minutes.
Sorry to hear that user.
I second that. Rings are based. Also you might want to think about getting a weight belt when you improve more
quickfileshare.org
Damn user that sucks.
Good point. Bodyweight Evolution requires a belt (or other means of fixing external weight to yourself like a backpack) from level 2 onward for chinups and dips so you may consider getting one (any cheapo will do).
*Damn user that sucks.
I definitely want to buy those vests where you can add weight. They also look cool so it's definitely own of my future purchase.
Thx m8
Never used a weighted vest but from what I heard they are pretty limiting (you can't get more than ~30kg I think unlike with the belt, they might be a good addition for push-ups though).
I also just realized that if you want to train skills you may want to look into parallets (I hope I spelled it properly) and a set of resistance bands (they would be a huge help with levers/planche)
>parallets
Yeah that too. I bought a resistance band instead last time I was at the store bc I'm a poorfag and couldn't affor both. But at my park there's enough equipment to train nearly everything.
Now I just need to build the right routine. I'm going to check FitnessFAQ/Calisthenicmovement
At a park huh? Then you should really get the rings as you already have a place to hang them :) (I know I'm shilling rings a lot but they really are that great)
I will, I will. I really want to embrace the gymnast aesthetic so I know they're a must have.
But this kind of routine makes you change your whole lifestyle since I need to train on my flexibility wich has gone to shit in the recent years.
I also need to train my explosivity and cardio.
Hear, hear. I should start stretching again but can never find time for that or that's my excuse at least.
As a side note I find it better make the changes gradually so as not to overwhelm yourself. After all it's better to focus on one thing long term than trying to do all at once and failing.
If you could quench my thirst for information, how long have you been training and how tall are you? (I feel like ~6' is probably on the high end of optimal spectrum for calisthenic skills)
I'm 1m82 so aroung 5'9 or 6', I don't know.
You're right, I'll go gradually because I did overwhelm myself several times in the past and did give up on everything.
If you're asking about calisthenics, only a month, something like that and went from nearly my worst level because I stopped any kind of physical activites before that. I couldn't do 3 perfect pull-ups on the first day.
But I know I progressed really fast because of my sports background. I've always been into physical activites since my early childhood. Always did some boxing, muay thay, taekwondo, MMA, lifting until I was 22 and just lifted for several years before stopping everything by pure laziness.
It's a shame I let myself go like that. I didn't go overweigth or anything but I'm rusty as fuck.
Well, good to see you're back on track then. I feel like it's definitely much easier to get back to previously acquired levels of strength than to start from scratch so I'm not all that surprised by your rapid progress.
You seem to be about the same height or slightly shorter than Daniel from FitnessFAQ so all the advanced skills (levers/one arm pull/planche) should be within your reach eventually.
I wish you the best of luck on your calisthenic journey, hopefully you'll stay diligent enough to reach the things you hope for.
That being said I'm probably going to get some shut-eye now :)
Hey user, fellow calisthenicsfag right here. Regarding the skills part, I recommend training for them right away. I spend a whole year doing basics thinking I needed mire strenght. While it was true, when I started training for skills I found out that some of them are more skill than strenght. Imagine running everyday to be better at soccer, sure you'll get faster but not exactly better at it. Ofc, basics are the foundation and strenght will always help you.
I second the fellow user talking about rings, parallets and bands
Thanks user, you too.
Can you tell me about your progression, what level you reached and did you do it?
and how did you do it*
Why sure and checked.
As other anons said before, FitnessFAQs and Calisthenicsmovement both have great routines and content. I followed FitnessFAQs backlever routine and currently following the Front lever one.
A friend of mine taught ne the Human Flag, which, tbqh I did no routine for; he taught me the way to allign the body and some cues. Handstand requieres some basic strenght, pure skill and body awereness. I'm currently training for FL and Planche, and Swing 360 (Freestyle).
If you want me to post my specific routine lemme know :)
> If you want me to post my specific routine lemme know
Yeah I'd love to check it. I'm trying to build one from several sources of informations and examples so I'd like to have a look at it.
Ok and checked again lol
For back lever I first learnt Skin the Cat in a week and then followed this routine:
youtu.be
Best cue for BL is to actively protract your shoulders while holding the positio, as you are in fact using your shoulders to push/keep yourself in that position.
I'll post HF, FL, and HS later cause still at work, hope the thread is still active, but if not, follow those two channels routines :)
I'll try to keep it alive.
For human flag, as stated before, I did noy routine but rather was taught certain cues.
First off, if you have access horizontal bars, it's easier totrain on tjise rather than a vertical pole. Either way, I started with a swing of my leg to kick myself up, then immediately bringing my knees to my chest in a tuck position. The best cue was to rotate my chest skywards focusing on my shoulders to rotate my torso, obviously keeping elbows locked, this way the lower arm pushes trough tje shluder rwther than the tri, and the upper pulls throu the scapula rather than the bi. Provided, you are using horizontal bars, you could also climb with your feet instead of swinging. Once you are comfortably holding the tuck position, work on negatives, extend your legs, straddle, one leh, etc.
Plenty of videos on youtube as well. You'll find surprising how much easier is to hold a HF than it looks like, and not as demanding on the core as it seems
this is the book you need
everything you are looking for should be in this
I still stuggle with HandStand, but I recommend Gabo Saturno for this one:
youtu.be
Best cues: push through shoulders and try to do a pelvic retroversion to allgin your body. Work wirh walls a lot
Now for Front Lever, you need a shit ton of back strenght, so you might want to work your way to weighted pull ups. As for rojtine, Fitnessfaqs again lol,l.
I do a lot of negatives; started with tucked position and worked my way to advanced tucked to one leg to no straddle. Also front lever pull ups and raises. I try to work on a close rep range of 4 - 6 and when I work on static holds, I rest enough as to not fatigue myself, usually 2 - 3mins. I suck at planche but, as wirh the FL, you need a LOT of strenght, specially shoulder. I'm stuck at tyck position so better look for somethibg on YT. Also try focus on one or two skills at a time. Hope this helps user :)
Got it, still need to read it tough. 600 page, that's a bit much even for me.
Thanks m8 I appreciate it, really. Still got one last question if you don't mind. Did you focus on one skill at a time or did you do all that during the same workout?
Ofc I don't mind m8. I'd do one at a time. I first got the HF fooling around in the park. Then i trained for back lever, and now working in both FL and Planche simultaneously, so you could say one at a time.
The way I train is pretty much PPL. So for FL I star with the hardest variation ehich for me would be the static hold, then weighted pull ups, ten all the other progressions of FL, and some pull ups and dumbell curls to finish (these are not part of the FL routine, I just want bigger bis). Same with planche; static, planche lean and so on. Dips and
Dumbell skullcrushers after routine (in hypertrophy same as bis). And w/e your leg day is. Yiu should also train core separately, cause as you know, all these skills requiere a strong core (both lower back, obliques and abs.
Hope I could be of help m8!