Do This to Build Muscle with Calisthenics | Beginner workout routine

Do This to Build Muscle with Calisthenics | Beginner workout routine
What is the best calisthenics workout routine, and does it exist? Beginner athletes often ask themselves this question because they think that there is something like a perfect program that can be found and then they will make progress in their workouts. The ideal program does exist, but for it to work for you, you need to create it individually. How
to create
workout?

Can I help you?
Contacts, creating a workout plan (routine), books: https://vladeer.wixsite.com/caliman
I have been practicing in calisthenics since 2011. Online coaching since 2019.

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In this video:
00:00 What is the best calisthenics workout routine
1:31 Workout to increase maximum strength
3:39 Workout is to build muscle mass
6:17 To train for gymnastic element skills
7:44 Strength endurance calisthenics

   • Do This to Build Muscle with Calisthenics ...   Share this video
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Here are 4 types of workout plans that you can use to create your own program. Every athlete is unique and you have different goals. A good workout routine should be divided into different levels of difficulty, and should be adapted to your specific needs. You can't just copy a program from another person with different goals and different workout experience and expect the same results. Even the best program that is already working for you should also be changed from time to time, because the body adapts after a while and you need to change something to set a new workout stimulus and get better results. So, what you should consider when you design a program for yourself.

Any program can be adapted to several goals, and you don't have to focus on just one goal. But if you focus on one specific goal, you will progress faster and get the most out of it.

Let's start with the first goal - workout to increase maximum strength, also known as intramuscular coordinated training. Training this way means not building muscle mass. This is suitable for those who don't want to stay at their current weight, without changing their body weight. This type of workout requires high mental concentration and a fully recovered body after the last workout. Because there is a high intensity of exercise, this means that you should avoid training to failure and take long rest periods. Try to stay at about 80 percent of your maximum weight. Rest time is 3 to 5 minutes, or even longer, depending on the intensity.

Intensity should be between 85 and 100 percent, or one to five repetitions, or 4 to 25 seconds of time under tension.

The volume of tension is medium, which means you should do 4 to 6 sets per muscle group. You should focus on your main goal first, but also supplement your workout with other exercises that target the same muscle group.

High frequency means that you should workout as often as possible to stimulate your brain for a specific exercise - pull-ups or dips. But you should try to recover well every time you come to a new workout, so the rest time should be sufficient between two adjacent workouts. For some people, 1 day is enough, for others, 2 or 3 days of rest. It depends on how exhausted you are. And you will be less exhausted when you don't train to failure, leave a reserve of strength in your sets.

This type of workout requires a very good warm-up, as the intensity is very high, and the risk of injury is very high even with a proper warm-up. Be careful and gradually increase the difficulty of the exercise.

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Hi, you are on the channel Calisthenicsman - Bodyweight Expert

Calisthenics is bodyweight training in all conditions and at any fitness level. Watch my workout videos and build your body with strong and enduring muscles by training on the horizontal bar and parallel bars (pull ups and push ups) - change your body.

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This video faithfully used materials from channels / resources, giving the content a new meaning and voicing my point of view:

Author's materials. Sources.
Video. Footage Credit - YouTube Free Search.

Music from YouTube Audio library:
Danger Snow - Dan Henig
Kurt - Cheel
[House] SANDR - Retrofunkish (Instrumental Mix)

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