Calisthenic Programme: Lean Muscle Without Equipment
Calisthenic training is a form of exercise where it uses no additional
weight. It is also known as body-weight training, this can be done for
weight loss, fitness or tone and achieve leanness. This has many benefits
and is perfect for all levels of trainees, from beginners to
advanced
The main benefit is it helps to build muscular strength and endurance,
and improves bone and joint strength. It can be performed anywhere. So if
you’re a beginner, this training is perfect to help you develop
co-ordination, stability and muscular control
Advantages Of Calisthenic Training
Performed anywhere: You can perform body-weight training almost anywhere,
all you need is space and possibly some basic dip and pull-up bars. For an
effective body-weight training workout this is perfect, as it can be
performed inside or out
Little Or No Equipment: Depending on your goal all you need is a bar or
two. Not needing anything big and heavy allows for multiple
possibilities
Own Pace: The advantage of bodyweight training is not needing to wait for
a specific machine or station, like you would at a traditional gym.
Body-weight training not only saves time, it also allows you to train at
your own pace
Easily Adjustable: Body-weight training allows you to adjust and move in
your own ranges of motion, also your specific arcs of movement
Progression And Regression: With bodyweight training you can create
progressions and regressions easily. For example
If you wanted to progress on the standard push-up, simply elevate your
feet, slow reps, add some plyometrics or pause at the bottom of each
rep
To regress on the same exercise, perform them on your knees, push-off
from an elevated block with your feet on the ground or do half reps
Benefits: Calisthenic training will give you the feeling of full-body strength
and control. Each body-weight exercise requires complete body control,
stabilisation and co-ordination. Adding a few intensity techniques creates
real, functional strength, nothing isolated
When performing a pull-up, for example, it stresses your
Lats.
Rhomboids.
Teres minor and major.
Anterior.
Medial.
Posterior deltoids.
Traps.
Abdominal.
Biceps.
Forearms.
Glutes.
It is clear to see the extensive benefits to bodyweight training.
Joint Rehab: Body-weight training also has a therapeutic effect on
certain troubled joints. This training, when done with correct volume and
frequency, can build and strengthen certain weaker joints. Performing full
range of motion push-ups, pull-ups and squat movements, will move the
joint in the full spectrum of its ability without heavy weight
Lifelong Training: When you look at your physique goals where does real,
practical, functional training fit in? Eventually you will still want to
be able to run, jump, push, pull, drag and lift your own body weight with
little regard to how much you bench. Body-weight training teaches you to
connect with what your body is capable of achieving
Planning Calisthenic Training:You can rely solely on calisthenic training
if you’re looking to, lose weight or increase your fitness by
completing
Four sessions per week: Two focusing on upper-body exercises and two
focusing on lower body
As well as the exercises listed below, you can add
Mountain climbers.
Planks.
Burpees.
Crunches.
Inverted rows.
Lunges.
If you’re training for muscle size and strength, then calisthenic
training should be done alongside your weight workouts
After three of your weights sessions every week, set up a calisthenic
exercise circuit, containing four or five exercises, complete as many
rounds as you can in 15 minutes
Upper-Body Exercises
The most well-known upper-body calisthenic exercises are
Push-ups: Push ups are great for building muscle in your chest, shoulders
and triceps, but also improve your core stability and muscular
endurance
Pull ups: Pull-ups work your back, biceps and grip, they are a
Lower-Body Exercises
One of the most effective lower-body callisthenics is the squat
Stand with your feet slightly wider than shoulder-width apart, and your
toes turned out about 10 degrees
Squat down by pushing your hips back and knees out, until you can go no
lower, then stand back up again
You can perform different variations by changing your foot placement and
speed, one-legged squats, known as pistols, are a challenging variation
that can increase your lower-body strength, balance and mobility
Lunges: Take a large step forward, then lower your body until your front
leg is parallel to the floor. These are another effective body-weight
calisthenic. This exercise targets your quads but uses a number of other
muscles
What You Need
Space: Depending on what you set out to do you will need ample space. For
most bodyweight routines this may only require a small space. For advanced
training you will need a slightly larger area
Minimal equipment: For those of you who want more of a challenge some
minimal equipment might be required, just a bench and possibly a pull-up
bar and something to do dips on
30 minutes: Most bodyweight routines can take 30 minutes or less, but
more if you want
An open mind: Keep an open mind about what you can do with bodyweight
training, adjust when you need to and increase your intensity when
comfortable
Intermediate Alternatives:When you reach a certain level of conditioning
and strength you will need and want some new exercises. Below are a few
alternative ways to push harder and keep your gains increasing.
Feet-elevated push-up.
3-way push-up (feet-elevated, flat, then hands elevated).
Chest-to-bar pull-up.
Feet-elevated inverted row.
Pike press.
Pistol squat.
Bulgarian split squat.
Walking lunge.
Reverse lunge.
Windshield wiper.
Hanging leg raise.
3-way plank.
The Callisthenics Workout Programmes
Below are two programmes (basic and intermediate) that you can perform
three or four times per week. These can also be added to your current
training programme to strengthen a weak area or for added volume or
frequency
Basic Workout
Perform the following programme three or four times per week. Allow
correct form and rest is after all supersets have been completed
Basic Bodyweight Workout
Perform 3-4 x a Week
Exercise S sets Reps Rest (sec)
Superset: Push-up and pull-up 2-4 10-20 60
Superset: Parallel bar dip and inverted row2-4 10-20 60
Superset: Prisoner squat and forward static lunge 2-4 10-20 60
Superset: Step-up and single leg calf raise2-4 10-20 60
Triset: Lying leg raise, floor crunch and plank 2-4 10-20 30
Intermediate Workout
Perform the following programme three or four times per week. Allow
correct form and rest is after all supersets have been completed
