In my intro post to weighted calisthenics, I said that it was one of my all time favorite ways to train. That hasn’t changed since then. In this article I’ll go a little more in depth. Providing a method to the madness. First to build strength, then to build muscle. So take notes and get your weight belts and vests ready.
Getting Started and Building Strength
Building strength with weighted calisthenics no different than with any other implement. You work within 80-100% of 1RM. You work efficient compound movements in the lieu of “major lifts”. You typically work 1-5 sets by about 1-6 reps. Limit accessory work. Alternate between one accessory lift per session. Headbangers and close chins one session, skull crushers and tricep dips in another, and HSPU in the next. This is the territory of relative strength. Again, I said typically. Nothing’s set in stone. Only time tested and generally agreed upon. I find the best movements to work are classic pushups like the standard, the wide, the diamond, and the decline. As well as pullups and chins. And of course squats, including the prisoner and the pistol. You may have noticed that I excluded the dip. This is because even after years many people just can’t seem to get the form right. If not for their bad habits then for their lack of structural integrity. However, I do recommend the straight bar dip. But if you can do between 15-20 clean reps of parallel bar dips. Without your clavicle, shoulders, and other joints aching and nagging at you. Then by all means, load it up and rep it out. By now you all know that I’m a very classical guy. I like to include all modern innovations to improve on the classical conventions of old. From George Hackenschmidt to Frank Zane. So I’m gonna keep it simple and throw together two pretty solid sample routines that one might use to get their strength up with weighted calisthenics. Of course, it’s especially suitable for beginners. Full Body "A"
Full Body "B"
Getting Big with Weighted Calisthenics
Like I said, bar athletes typically venture into weighted calisthenics for one of these three reasons:
Day 1 - Chest and Back
Day 2 - Lower Body
Day 3 - Shoulders and Arms
In Conclusion
As we can see, there is a world of opportunity here with weighted calisthenics. The majority of it unexplored. People rarely get creative with weighted calisthenics and if they do they’re simply not sharing it with the rest of us. I’ve shared a little bit of my favorite and tested methods here on my site. I’ve even shared one of my powerbuilding workouts. If you wanna get started with weighted calisthenics. Make sure that your form is clean and you can already do some pretty high reps of the basic movements. Do your due diligence first. Not just on my site, but on the references and recommended reading I’ve provided. As well as any other credible source on the internet (hint: it should be backed by science and have some sort of source or reference). Then you can proceed to load up intelligently selected movements in intelligently designed programs and take your strength and physique to the next level. Yours in Bodyweight Badassery, BarLord Further Reading Hypertrophy Strength
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Shredded ShamanLifelong athlete and martial artist. I'm on a mission to bring back the good old days of Physical Culture and make this fit lifestyle a lot more enjoyable. Archives
October 2022
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