Show Notes
What does the worst calisthenics program look like, and are you accidentally following it? In this episode, we’re joined by Denis from Sthenics to challenge popular training myths and break down the science of calisthenics mastery. Should you build strength or chase skills first? How many skills can you train at once without burning out? What’s the best way to combine static holds, dynamics, and weighted calisthenics in one training cycle? We unpack why “more variation” isn’t always the answer to plateaus, how to actually progress holds like the front lever and planche, and the role of ego, muscle mass, and technique in unlocking advanced skills. We also discuss the problem with training to failure, how to troubleshoot weak points, and what to do when you don’t know how long a skill will take to master. (0:00) - Worst calisthenics mistakes (3:01) - Why bands are bad (6:29) - Strength standards in bodyweight training (19:17) - Best weight lifting exercises (24:43) - Learn handstand push-ups (35:55) - Mix skills and weighted calisthenics - program design (45:20) - Train skills to failure? (49:48) - Secret to faster progress (52:13) - 1 step back, 2 steps forward (56:43) - Testing is important (1:00:53) - Holds Vs Dynamics for skills (1:06:03) - Do you need big muscles in calisthenics? (1:10:20) - Skip leg day? . Sponsors: ✅ Get 10% Discount on the best calisthenics equipment by Gornation at https://www.gornation.com/?ref=fitnessfaqs (automatically applied at checkout) . 💪 Get 10% Off FitnessFAQs workout programs: Use Code PODCAST10 at checkout - fitnessfaqs.com . Stay in touch: Instagram: https://www.instagram.com/fitnessfaqs YouTube: https://www.youtube.com/FitnessFAQs Email: https://fitnessfaqs.com/contact/ . Guest:Instagram
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Sondre Berg is an elite calisthenics athlete with over 10 years of experience, specialising in hand balancing, acrobatics, and advanced bodyweight strength.
Steven Low is the author of "Overcoming Gravity" - a popular book teaching the science of calisthenics. He is a physical therapist and has a degree in biochemistry. . Get 10% off the best calisthenics equipment at GORNATION: https://www.gornation.com/?ref=znnsjrwo . (0:00) - Meet The Calisthenics Genius (0:47) - Principles For Success (3:27) - How To Design A Bodyweight Workout (6:39) - When To Add Sets? (15:36) - When To Work Harder (19:11) - Best Workout Split (33:32) - What Is Periodisation? (44:53) - How Many Goals? (49:14) - Staying Motivated (52:29) - Use Leverage To Get Stronger (58:20) - Intensity Explained For Calisthenics (1:03:25) - Are Isolation Exercises Useful? (1:07:45) - Full ROM Vs Isometrics (1:14:07) - Don't Skip Structural Balance
Markus is a former professional athlete and the founder of BuiltSimple. After years competing and training at a high level, he now teaches men how to stay lean, fit, and healthy while managing a busy real life. . Get 10% off the best calisthenics equipment at GORNATION: https://www.gornation.com/?ref=znnsjrwo . (0:00) - Training with busy life tips (4:56) - Being a professional athlete (11:34) - Why calisthenics training (17:17) - Hybrid training for strength, power and endurance (26:06) - What's the perfect program? (29:15) - The truth about rep ranges (34:54) - What is enough cardio? (41:22) - How to prevent power loss with age (47:30) - Staying lean year round (58:10) - Avoiding burnout and staying motivated
Alex Leonidas is a OG YouTuber, who mixes calisthenics and weights. Today we discuss the lost art of old school bodybuilding. . Get 10% off the best calisthenics equipment at GORNATION: https://www.gornation.com/?ref=znnsjrwo . Get 20% off my calisthenics programs at FitnessFAQs with code PODCAST20: https://fitnessfaqs.com/programs . Timestamps: (0:00) - How Old School Bodybuilders Trained (8:09) - Making The Basic Exercises Fun (18:26) - Pain Free Dips (21:33) - Lengthened Partials Benefits (26:34) - Need To Get Stronger To Get Bigger? (29:16) - Increase Reps or Weights? (39:39) - Why Calisthenics Is Effective (46:05) - “Just Do Compounds Bro” (51:11) - Fix Lagging Body Parts (1:02:56) - Why You Must Track Your Workouts (1:13:13) - Our Biggest Training Regrets (1:24:42) - Minimal Equipment? It Doesn't Matter (1:29:09) - Home Workouts Vs Gym
Meet Summer, a calisthenics athlete proving that bodyweight strength isn’t just for men. Today, she shares the training, mindset, and lessons behind her impressive skills. . Get 10% off the best calisthenics equipment at GORNATION: https://www.gornation.com/?ref=znnsjrwo . Timestamps: (0:00) - Girls Can't Do Pull-Ups (2:36) - Best Achievements (4:02) - Overcoming Challenges (5:18) - Staying Focused On Training (7:53) - Less Ego More Gains (9:01) - Benefits of Playing Around (13:16) - Handstands Tips & Tricks (15:28) - Best Rep Ranges (19:08) - How To Become Explosive (21:32) - Handstand Push-Ups Are Easy (27:33) - Core Strength for Calisthenics (30:17) - Muscle-up Advice (38:24) - Nutrition For Peak Performance (41:58) - Follow These Women For Inspiration