Ever wondered why some men look differently built when working out in the gym?
They can lift any weight and perform several workouts without getting exhausted.
You might think they’re juicing up, but you’re wrong; They are the practitioners of calisthenics.
They look different because calisthenics emphasises functional strength and lean muscle mass rather than bulky muscle growth.
The movements in calisthenics engage a large range of muscle groups at once, leading to a well-balanced and toned physique.
Unlike weightlifting or other forms of resistance training such as the PPL Split, calisthenics doesn’t require any equipment.
It has been around for centuries and is still very much in practice.
So, what is calisthenics? Let’s find out.
What is Calisthenics?
If you’re new to working out and are unsure where to start, calisthenics is for you.
This workout involves using little to no equipment and only your body weight to strengthen your muscles, improve flexibility and tone your body.
The name “calisthenics” comes from the Greek words “kalos,” meaning beautiful, and “sthenos,” meaning strength.
This workout focuses on building a well-balanced and aesthetically pleasing physique by using your own body weight as resistance.
Calisthenics was developed by the Spartans in 600 B.C. as part of their army training methods, alongside combat sports, wrestling, and throwing.
It has been here for centuries, and way before gyms, every man on earth performed this specific workout.
In the 19th century, it was introduced to the modern world by two German gymnasts, Friedrich Ludwig Jahn, and Adolf Spiess, in Berlin.
It then gained popularity in the early 20th century in the United States and became a critical part of physical training by 2023.
Why do you need Calisthenics?
Calisthenics only uses your body weight to strengthen muscles and boost endurance.
Calisthenics is a convenient way to exercise because you don’t need to be at a gym or buy any equipment to work out.
You can do it anywhere and anytime at your convenience.
Since it does not involve high-stress workouts and can be done in minimal time, you won’t lose much energy but still build decent muscles.
In my personal experience, I’ve seen tons of men who’ve only practiced calisthenics their whole lives, and they are among the strongest beasts I know.
They can do as many push-ups, pull-ups, and squats as you can imagine. They just don’t get tired.
Why Calisthenics is Stronger than Gym?
Calisthenics has some distinct advantages that make it a powerful alternative to traditional gym workouts.
Here’s why calisthenics can be even better than hitting the gym:
Real-Life Strength
It focuses on using your own bodyweight to build strength.
This means you’re working multiple muscle groups at once, just like you would in everyday activities.
In the gym, exercises often isolate specific muscles, so the strength you gain might not be as useful outside of the gym.
Such a balanced approach enables you to build strength across the body, just like the ancient warriors.
Flexibility and Freedom
Calisthenics requires you to go through a full range of motion.
This helps improve your flexibility and keeps your joints healthy.
This is critical because a majority of problems today, especially in younger people, emerge in flexibility and bone health.
Gym exercises, on the other hand, restrict your movement or only work a limited range of motion.
A Strong Core
It puts a lot of emphasis on engaging and stabilizing your core muscles.
Since you have to control and balance your own body, your core gets a fantastic workout.
In the gym, machines and equipment can provide extra support, so your core doesn’t always have to work as hard.
And we all know how important a strong core is, even to the development of six pack abs.
Anytime, Anywhere
Calisthenics is incredibly flexible and accessible.
You can do it anywhere, whether it’s in your living room, at a park, or while traveling.
You don’t need a lot of equipment, which makes it easier to stick to your workout routine.
On the other hand, going to the gym might require a membership, specific equipment, and a dedicated trip, which is not convenient in our hyper-busy lives.
Mixing It Up
It offers a wide variety of exercises and progressions for all fitness levels.
As you get stronger, you can make exercises more challenging by changing angles, adjusting leverage, or trying new variations.
While the gym provides machines and weights, it might not have the same level of variety and progression for those who prefer bodyweight-based workouts.
This also makes calisthenics a very fun and engaging routine.
Diet For Calisthenics Workout
For optimal results, men must consume macronutrients both before and after workouts.
These nutrients are found in our daily meals and snacks, so creating a diet plan that complements your calisthenics routine is important.
Let us discuss the role of macronutrients or macros in building a mind-boggling physique.
Carbohydrates
Carbohydrates or carbs are one of the three macronutrients our body needs as the primary energy source.
They are found in a variety of foods, including grains, fruits, vegetables, and dairy products.
Rice, oats, and bread are some of the most common sources of carbohydrates, and they’re also rich in other essential nutrients like fiber, vitamins, and minerals critical to maintaining good health.
If you’re not much into these, fruits and vegetables can also be a good carb source.
Finally, if you don’t like any of the carb sources above, try dairy products like milk, cheese, and yogurt.
Remember to not consume dairy products that may contain sugars, as it can lead to weight gain.
Proteins
Protein is a crucial macronutrient for anybody trying to build muscle and improve their overall fitness levels.
It is essential for muscle repair and recovery after a workout, as well as for maintaining healthy tissues in the body.
Foods like chicken, turkey, fish, and eggs are excellent protein sources.
If you follow a vegetarian or vegan diet, you can still get protein from sources like tofu, lentils, beans, and more.
Check out our list of high-protein foods to make your protein-rich diet.
Fats
Fat is a vital source of energy and aids in the absorption of various vitamins and minerals.
While people assume fat to be “fat,” it’s far from the truth. Not all fats are created equal, and there are healthy fats that won’t hurt you.
Healthy fats are those that are unsaturated and can be further divided into monounsaturated and polyunsaturated fats.
Monounsaturated fats lower cholesterol levels and reduce the risk of heart disease.
Polyunsaturated fats are good for heart health and can reduce inflammation in the body.
Some of the healthy fat-containing foods are nuts like cashews, almonds, and walnuts. These foods a primarily found in a Keto Diet, which people use to lose weight.
Water
When you exercise, your body loses water through sweat, which can lead to dehydration if you don’t replenish the lost fluids.
Drinking at least liters, or 0.5-0.75 gallons, of water per day is recommended.
However, this amount can vary depending on your weight, activity level, and climate.
In addition to drinking plain water, you can also consume other fluids such as tea, coffee, and sports drinks.
Just don’t put in added sugars. Okay?
ALSO READ: How To Build Six Pack Abs: The Ultimate Guide
Types of Calisthenics Workouts
Now we’re onto the real game; let us master a few of the best calisthenics workouts you can start now.
For Beginners
When it comes to calisthenics workouts, it’s important to start at a level that is suitable for your body.
This means that if you are a beginner, it’s recommended that you start with some basic exercises and work your way up as you gain more strength and confidence.
Push-ups
Push-ups are often considered a foundational exercise for beginners in calisthenics.
This exercise primarily targets the upper body muscles such as the triceps, chest, and shoulders.
This exercise has multiple variations, such as regular push-ups, diamond push-ups, wide push-ups, and more.
Squats
Squats are an essential calisthenics workout that has to be in your regime.
This primarily targets the lower body muscles, such as the glutes, hamstrings, calves, and quads.
You can try bodyweight squats, jump squats, and even sumo squats.
Sit-ups
Sit-ups will get you the impressive six-pack you want for your abs.
This exercise primarily targets your abdominal muscles but also engages your glutes.
Beginners can start with basic sit-ups and gradually progress to more challenging variations like Russian Twists, Bicycle crunches, and more.
Planks
Although planks seem simple and effortless, they require a hell lot of effort than you can imagine.
This is the strongest ab exercise that will literally test your limits.
Start with a simple 1-minute plank and then incorporate other exercises such as high and side planks into the routine.
For Pros
If you’re already into fitness with a fairly decent physique, try these pro-level calisthenics workouts for maximum gains.
Pull-ups
Pull-ups are one of the hardest yet one of the best calisthenics workouts out there.
While you may be doing basic pull-ups and thinking you’re tough, here are a few advanced versions that’ll test your limits.
Typewriter Pull-ups: Pull yourself up by moving side to side and then going down in the same motion. You’ll feel the real pain in your hands and abs. This exercise targets your back muscles and improves your grip strength.
L Pull-ups: Pull your legs up straight by creating an L with your body and maintain the same position until failure. It targets your abs and strengthens your core muscles.
Single-Hand Pull-ups: Pull yourself up with one hand for one set and then do the same with the other hand. This pull-up targets your biceps and improves your grip strength. Let’s see how you scream.
Incorporating pull-ups into your calisthenics workout routine might be difficult at first, but with consistent practice, you will see significant improvements in your physique.
Pro-Level Push-ups
If you have mastered the standard push-up, it’s time to move on to pro-level to challenge your body and achieve greater results.
Here are three of the craziest pro-level push-up variations:
Clap Push-Ups: In this variation, you lift your body in the push-up position and clap your hands together before returning to the starting position. This requires explosive power and coordination.
Superman Push-Ups: This variation involves pushing your entire body off the ground and lifting it horizontally into the air, mimicking the posture of Superman. This is a challenging full-body exercise that requires strength and stability.
Archer Push-Ups: With your hands positioned wide apart, lower your body to one side of your hands, then push back up to the starting position. Repeat on the other side. This variation works on building strength and control in your chest and shoulders.
Handstand
Handstands are a great way to build balance and core strength, but it’s important to ensure that you have enough strength and body balance before even attempting them.
Here are some of the best exercises to try:
Standard Handstand: Begin by standing with your hands and holding your body upside down. If you find it difficult to balance, you can use a wall for support.
One Arm Handstand: Once you’re comfortable with the standard handstand, try it with just one hand at a time. Alternate hands for each set. Mastering this will increase your strength and balance.
Handstand Walking: Practice walking on your hands with your body upside down. Aim for 50-60 seconds per set until failure to improve your ability.
Note that if you have substantial body fat, its recommended to cut it down with Cardio workouts before trying calisthenics for maximum gains.
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Benefits Of Calisthenics Workout
Calisthenics provides a number of unique benefits that can be achieved through consistent commitment and dedication.
Note that consistency and discipline will play a significant role in helping you achieve your fitness goals.
Some of the advantages of incorporating calisthenics exercises into your routine include the following:
More Endurance: Calisthenics requires a lot of reps and sets, which helps to build endurance. This means you can perform physical tasks for longer without getting tired easily.
Versatility: Calisthenics offers a wide variety of exercises that work different muscle groups in your body. This prevents boredom and monotony in your workout routine.
No Gym: With calisthenics, you can workout anytime and anywhere. You don’t need access to a gym or any equipment. You can do each exercise in your living room or backyard.
Better Posture: Regular practice of calisthenics can help improve your posture and alignment. This can reduce the risk of back pain and improve your overall balance and coordination.
Hyper Strength: Calisthenics workouts help you build strength in your muscles, particularly in your core and upper body. This can help you perform daily tasks more easily and with less effort.
Body Control: Calisthenics helps you understand your body’s capabilities and how to control it. By doing these exercises, you can effectively manage your fitness while improving body coordination.
Reduced Risk of Injuries: With calisthenics, there is no risk of injuring yourself by lifting heavy weights. As a result, there is a lower risk of getting injured during your workouts.
ALSO READ: Burning 500 Calories a Day: Smash Your Weight Loss Goals
Disadvantages Of Calisthenics Workout
When starting calisthenics, it’s important to understand the potential disadvantages that come with it. Like all workout splits or exercise regimes, even something as fine as Calisthenics can have some disadvantages.
Here are some important drawbacks to consider before starting:
Higher Repetitions: One of the disadvantages of calisthenics is that you will need to perform higher repetitions to see results. Unlike weight training, where you can increase the weight to build muscle, in calisthenics, you need to perform more reps to achieve the same level of muscle growth.
Limited Progress: If you do not perform enough reps, you may not see significant results, limiting your progress and demotivating you. Also, as you become more advanced, adding more resistance to exercises becomes difficult, further limiting your progress.
Proper Form: Calisthenics requires a proper form to prevent aches and internal injuries near joints and nerves. If this is not achieved, you might be unable to workout anymore. It’s important to refer to online resources and videos to master the correct form of each exercise.
The Bottomline
Calisthenics is a fantastic way to improve your overall fitness and body strength.
It is suitable for beginners as well as pro-level athletes who are looking to break their limits.
Since its not very much in practice these days, its even better to take it up because you’ll have the first-mover advantage of exploring everything as you please.
By committing to calisthenics, you can prove to yourself that you are capable of taking on any challenge.
Whether you are a beginner or an experienced athlete, this can help you reach your fitness goals and show you that no challenge is too big to overcome.
So, take the first step, start practicing calisthenics, and show the world what you are capable of achieving!
All the Best, King!
