Calisthenics Explained Are Bodyweight Exercises Good For Building Muscle
Exercises that uses only the weight of yourbody as resistance are known as calisthenics. And, just as any other quot;resistancequot; training,the goal in performing calisthenics is to promote muscle growth and strength. Originatingfrom the Greek words quot;kalo,quot; which means quot;beautyquot;, and quot;sthenosquot;, which means quot;strength,quot; calisthenicsrose into prominence in the 19th century by the quot;father of gymnasticsquot; Freidrich LudwigJahn, and fitting enough, there's nothing really that is a better embodiment of quot;beautyquot;and quot;strengthquot; than gymnastics. Since calisthenics uses your body's weightas resistance, it's also known as bodyweight exercises. And the big question about bodyweightexercises is how effective it is for building
muscle and strength, or if it's as effectiveas lifting weights. To understand this, we need to understandhow our muscles grow and get stronger. Muscular and strength adaptation occur when a stimulus,or resistance, is applied to the corresponding muscle at a high enough intensity to invokemuscle overload. Simply put, the more weight you move with your muscles, the more yourmuscles adapt and become bigger and stronger. But it doesn't mean that any type of weightmovement will work. Take jogging, for example, although can be very taxing on the heart musclesand promote cardiac muscle growth, it will not promote much skeletal muscle growth, noteven in your legs. The problem here is that
the stimulus is not strong enough to targetall the leg's muscle fibers. If you've watched the muscle fibers tutorial before, you will understandthat we have three different muscle fiber types, one of which is used for endurance,known as type I, and the other two are used to provide great amounts of force, known astype 2 fibers. Since running doesn't require large amounts of force from your legs, type2 fibers are hardly fatigued and not a lot of muscle growth occurs. It's also the reasonwhy many do not consider jogging as a calisthenics exercise even though it only utilizes yourbody's weight. But other calisthenics exercises do, in fact, illicit high enough of a demandto hit those larger muscle fibers. Take a
pullup, for example, where on average, peoplecan hardly even do 5, the movement demands all fiber types to fire and eventually exhaust,thus promoting muscle growth. Pushups is another good example of a calisthenicsexercise that can illicit muscle growth, especially for beginners that struggle to do even 10.But eventually you will run into the problem of not having enough resistance. As toughas it may be to get to your first 10 pushups, eventually 10 will be just an easy warmup.When you start hitting 20, 25, or 30 pushups easily, then we run into the same problemas we saw with running. Of course, you can definitely modify the pushup to make it tougher,such as elevating your feet on a platform,
but ultimately you're not changing the amountof demand on the muscle groups involved in a standard pushup, instead you begin shiftingthe muscles involved in the movement. With feetelevated pushups, you anterior shouldersbegin taking the brunt of the resistance instead of your chest. So if you wanted to build yourchest, you won't have enough resistance. And you might be thinking, quot;Why not just add someweight on your backéquot; Well, at that point, it's no longer just bodyweight, thus no longercalisthenics. The next natural progression is using weights.As great as calisthenics can be, there will a point where certain muscle groups, especiallythe strong muscle groups such as your chest,
legs, and hips, will eventually need greaterresistance. Also, since calisthenics require you using multiple muscle groups to performan exercise, which isn't a bad thing at all in terms of natural and functional development,but it does make it tough to isolate certain muscles. Now, that's not to say that calisthenicscannot build an aesthetically appealing body. After all, you have guys looking like thisfrom performing just bodyweight exercises, but when you compare them to this, there'sa clear difference in muscle growth between the two regimens. Heck, even Olympic gymnastshave to use weights to push their maximum potential.
Best Ab Workout Tip Ever WORKS INSTANTLY
What's up guysé Jeff Cavaliere, ATHLEANX.COM. I'm literally down here on the floor in themiddle of my Ab Workout when I got the idea to shoot this tutorial for you. I think the best, hands down, the best AbWorkout tip that you might ever come across. And the reason why is two fold. Number 1 itcan be done at home. Here I am training at home. There's nothingaround me. I don't need, no elaborate equipment, I can do this on every single exercises asyou're going to see here soon. And secondly, it's something that you canactually do right away as soon as I show you
what the most important thing is. So, we have to think about one concept thatI've talked about before and that is, when you're doing your Workouts, it's neverjust about getting from point A to point B. It should always be about, contracting themuscle that you're trying to work to get you from point A to point B. To put a purpose behind what you're doing. And I think there's no place more that thisrears it's ugly head than in Ab Training. And it makes a huge difference as to the typeof results that you can see from your Ab Training.
So here's a perfect example. When we're doingour home Ab Workouts again, and we're going to use a traditional Crunch Exercise. And we know that in order to do a Crunch,you should get your shoulders up off the ground, right. So you clear your shoulder blades off theground and you have a posterior tilt going of our pelvis, that we're doing a well executedrep, righté So we know that this, for all intents andpurposes, would be a well executed rep of a Crunch.
I can tell you that that may look right butthere's not enough effort being done behind that rep to make it that effective over thelong term. What we have to start doing is really startcontracting the muscles that are supposed to be doing the work for us, and that is the Abs and Core. So look at the difference between the muscularitywhen we do a well executed rep versus the one like I just showed you, getting from pointA to point B. The point A to point B is here. And now theone where we really well execute the rep by
contracting our way through, looks like this. You breath out, contractand come up. You can see, same thing, I'm getting up offthe ground but the degree of contraction and muscularity in here through the Core is amplifiedimmensely. And that's what we're going after guys. Youwant to make sure that you're actually making the muscles do the work. I could do this all day long, that's fine. But if I want to make the work actually muchmore results effective than I have to make
sure that I'm making the muscles do more work. And that's the thing, we try to shy away infavor of rep count intensity. Same thing can be applied here at home witha Reverse Crunch, again. We know that to perform a Reverse Crunch,you've got to get your Pelvis and Hips up off the ground, ok, as you bring your legs back up towardsyour head. That's fine. But if we want to make it a more effectiveexercise, forget counting, forget if we could do 30 or 40 of those and try to focus on thequality of the contraction.
Fastest Way to Burn Fat LITERALLY
What's up, guysé Jeff Cavaliere, ATHLEANX . It's a bodyweight Wednesday, and guess whatéIt really doesn't even matter, at least not for the consideration of what we're choosinghere for the best exercise to help you to burn the most calories and fat as fast aspossible. We could look at weighted options, we can look within the weight room and seeif we've got any options there, but we don't. The best thing we could possibly do is moveour asses as fast as we possibly can and to do that, that is with sprinting. This is ahigh effort, high intensity â€“ this is an overloaded version of what would typicallybe a basic cardiovascular exercise. So we
can jog, we can walk, but there's no overloadthere. You know how important I say overload is to everything we do. This is overload. Now, if we look at calorically,what this equates to, is calorically, we could jog. A lot of us do jog and we spend a lotof time doing that, but is it the best thing we can do if we're trying to burn as muchcalories and fat as possibleé No because we can jog and if we jog, again, the weight thatwe are will influence how many calories we burn. If we're heavier we're going to burn morecalories in the same period of time as we
would if we were lighter. But in general,a 160lb guy is going to burn about 180 calories every 15 minutes jogging. A 200lb guy is goingto burn about 220 calories every 15 minutes of jogging. Okay, not bad. But when we sprint, if you were to sprintfor 3 minutes straight â€“ which none of us are because we're probably going to pass outbefore then â€“ but it illustrates the level of high intensity effort. We could honestlydo it for 30 seconds â€“ sometimes 60 seconds â€“ but in 3 minutes, compared to 15 theseguys are going to burn anywhere from 275320 calories.
That's every 3 minutes. You multiply thatby 5 and you've got a hell of a lot more calories being burned. But of course, no one is goingto be sprinting for that long of a period of time. So what do we doé Well, our optionsare to break it up with rest intervals. I talked about high intensity interval trainingbefore. That's a given, but what am I doing specificallyé Well, I actually like to sprint twice a week.I don't do it for a hell of a lot of time. As a matter of fact I was so damn late indoing it and getting it done that I had to go outside, it was nearly dark anyway, andI decided I'd bring the camera about and show
you wat I do. So, I go out, and I like totry to find a little bit of an incline that I can run up. If I run up I'm going to get a little bitmore work for my posterior chain â€“ which obviously can always benefit from that anywayâ€“ but there's bigger muscles on our backside here. They're going to burn more caloriesa little bit more quickly. So I'm going to utilize the uphill slope to my advantage tohelp me to get more out of this workout, especially when I'm short on time. So what I do is I set it up for about a 40yard â€“ 30 or 40 yard run â€“ and all I'm
going to do is sprint up, and I'm going toeither walk down, or do something I call a sprintwalkjog, which I'll show you in alittle bit, where I walk half the way and then I jog half the way back to the startingpoint, in which case I turn right back around and I sprint up the hill again. Either way, the key here is the sprinting.The key here is minimizing the rest intervals here so when I get back to the starting lineI'm not hanging around forever. I'm getting right back at it. I might only do this wholecycle â€“ I'll start the clock at 10 minutes and I'll just keep running up and down thathill.