I love way to calisthenics and after Washington's video you will too so the number one benefit is that this style of training is very efficient and feasible more specifically you can easily track progress if you take a way to pull up from 90 pounds to 135 pounds that is objective real progression and you know with a hundred percent certainty that gains were made both in terms of strength and size you're not really spinning your wheels in the sense obviously you can make amazing gains without using weights but the way that you're tracking is a bit
different it's based off how many progressions you can go through or the total reps as opposed to sticking within specific parameters or percentages unless you're doing a very hard variation or manipulating volume we do without weights so maybe lower rest interval as higher sets stuff like that but when you add weights you can quite easily run a very basic system using the most common set and rep ranges for example weighted pull-ups three sets of eight to twelve reps inducing linear progression on that it's basic and it works the same strategies that you would utilize for
weight training can now be applied to calisthenics and when you incorporate periodization which is the formal way of organizing your training by many strength and conditioning coaches you'll find to be much easier to program just the way it is especially with percentages because if you're basing a system off your one rep max way to pull-up now you got all the percentages lined up which will equate to the sets and reps that you'll be using so this is a very feasible and easy way to Train it's not complicated you don't have to do a bunch of
crazy moves you don't have to spin your wheels hoping that this is gonna get you bigger and stronger you can use all the time tested proven strategies that work with weights and now you could apply to calisthenics for those are saying oh but it's calisthenics it's not the same it is the same it's just when your body is moving through space and it's different moving pattern but it's all about specificity of training you will get better at that which you train and if you focus on the way to calisthenics using weight training parameters Gretchen wise
style wise you're gonna make all kinds of gain as simple as that there's nothing complicated about this and a lot of guys prefer this way of training so it's a familiar system for a lot of you and I think that you should do it just from that alone just because you know how to do it already secondly weighted calisthenics builds a mess strengthen size just a way this if you're repping five plates on the way to dip chances are you're gonna have a pretty good looking for seek and you'll be pretty strong as well not
only for that exercise but everything else we can argue that it's your base it it has immense carryover to a bunch of other activities including weights not a specific of course but I could imagine that if you're repping out some serious numbers on weighted dips you're gonna have a pretty good benchpress maybe not advanced but perhaps late intermediate but some people it will be advanced especially if you supplement it on the side with your weight what I'm trying to say is that the success rate with weighted calisthenics is very high just think of the ball
back squat for example the bodyweight squat is good for a little bit but what happens after that usually people add weight and you're storing potential as high on that exercise right do people understand that this is calisthenics weighted calisthenics if I do a way to pistol squad for example that's way to calisthenics right all right let's extend that logic if I do a barbell back squat isn't that also way to couch Thanks it is it's by definition it has to be that's just the way it is so we can take exercises that are already effective
and make them even better same thing for way to push-ups it's the same movement pattern as a bench press except your body's moving through space it's a little better on the shoulders it's a serratus too nice lift people get serious results of weighted calisthenics the success rate is just too good to be ignored just the way it is and it even has amazing carryover to regular bodyweight training let's say you could do a serious one or max weight a dipper way to pull up guess what the automatic will be able to do high repetitions with
just your bodyweight by default it has to be that way look at Brian I'll sue for example I think you could do like 73 or 74 dips I don't think you're trans for that specifically highly doubt it but because he does weighted dips he's already good at it I can name you a bunch of calisthenics athletes who don't do super high volume on the pull-ups they just do weighted pull-ups and stuff like that and already good money do bodyweight they can wrap out 30 or more quite easily without even training that specifically this can be
of course perfected with using things like concurrent Britta's ation we have a weekly volume and intensity workout because now you can get good at both simultaneously so you're getting the best of all worlds but what I'm trying to say is that even if you don't do that there will still be a certain degree of carryover that it's too good to be ignored so just from that alone you can become a beast I just regular body weight training and I think you'll have an edge or people who did not do this type of training what's also
worth mentioning is that when you get good at way to calisthenics it's easier to learn advanced skills because like I said this does build amazing general strength going back to the way the dips if you're ripping out some serious numbers do you think it's gonna be harder to learn a planche push-ups obviously not it'll be easier to acquire it okay in other words this is a hack a shortcut to quicker gains on just regular bodyweight exercises it makes it easier to learn I've seen some guys who started off with bodyweight training super high-volume then they
got into way too calisthenics then they started mixing the two then they started getting to skill work and they already skipped several several steps the progressions is what I'm talking about you can go from like let's say there's ten progressions for a little instead of starting off at one maybe I'll be out of seven already because instead of manipulating the leverages of that specific skill you've added weight to basic calisthenics movement which got you stronger as a whole I'll give you a good example for this one-arm pull-ups if you can rip out 75% of your
body weight approximately you should have enough foundational strength to do the one-arm pull-up give yourself a few weeks of specific training and you'll get it no problem or if we could do much more than that for example if you're doing your entire body weight on a pull-up so you weight 180 and you do a 180 pull up a very high chance you'll achieve the one-arm pull-up just the way it is so instead of manipulating leverages through doing harder variations harder progression stuff like that you're sticking to effective regular exercises but they're now weighted okay and
this gives you amazing general strength that makes it easier to learn there was one guy I forget his name okay but apparently he got him out T's on his first attempt without ever after train for that this guy was an incredible way to calisthenics beast Alice for him was not perfect but he got it and he never trained for that and I can tell you that a lot of guys who do way too calisthenics it's the same freakin thing you see they make faster progress and those who don't it's almost like like it's quite literally
a hack I really believe that you'll have an edge over those who don't do this so I don't care if there are some guys who can get away without doing it I'm not saying that it's mandatory that's not the point this video all I am suggesting is that it's worth implementing your team because it will have such amazing carryover to all forms of calisthenics that you're automatically gonna be stronger as a whole this is general strength and strong is strong so this is the shortcut to learning crazy moves very quickly furthermore not only will it
have great carryover to advanced moves and skill work and all that it'll also have a similar effect to weight training if you're doing weighted handstand push-ups weighted dave's way to push-ups guess what you might have a pretty decent overhead press and bench press for real this is not an over exaggeration it's gonna be decent like I said before never optimal alright because you're not trained for that specifically but if you give yourself some weeks of specializing that exercise your performance is gonna blow the hell up there's a lot of guys who could do their body
weight on the overhead press and they only do handstand push-ups a lot of guys can bench 315 on their first attempt I all he did was weighted dips and way to push-ups again this is not optimal with the right training you can probably take your bench to three and a half or more but for a guy who does not lift whatsoever to hit numbers like that which is very good for an actual speaks volumes on the effectiveness of way to calisthenics so if you're trying to get better at weights it might actually help you in
that regard and I can tell you also that a lot of power lifters for example they use weighted dips to supplement their bench training because they know is that for them it has immense carryover so the way I see it if you want the best results possible do it all include a full portfolio of exercises do high-volume bodyweight calisthenics weight of calisthenics and weights in the gym you do all these things combined into one and you will make crazy freakin gains no doubt about it I like maximize programming then you can even do skill work
on the side if you want to get better at that but that'll bring me on to another point right for those of you who don't give a about skill work this is the ultimate game changer and it's also the ultimate plateau buster because what happens when you get really good at the basics right maybe you can do very high reps on push-ups pull-ups and dips well you move on to harder variation right now your reps cut down significantly maybe 75% the best way for you to induce high intensity low reps is by changing the variation
to make it so difficult that you're forced to use lower reps example planche pushup a lot of guys can do 100 pushups but they can't do a single planche push-ups so it's essentially not even a one-arm axe for them it's above a one-time axe so wait a lot of guys train is they just change the leverages so much that you can now make gains through that okay and the truth is that this does work which is why I said before way to Cal sense is not essential okay it's not mandatory it could certainly be beneficial
and I like to include it but it's not a hundred percent required if you change your leverages you're automatically gonna be strong strong and strong it's just the way it is you don't plant you push ups for higher reps you're gonna you're gonna be beast period no way around that okay if you do a straight arm planche that takes a lot of strength doing itself you're good at the Rings you're gonna be pretty stronghold so what I'm trying to say is that if you don't care about all that stuff you don't care about skill work
you don't care about changing your leverages to make that size harder you just want to be buff you just want to be strong well there's no more mental and physical gymnastics required you just do this the basic movements with slight tweaks manipulate your volume and intensity add weights done deal so like I said begin this video the same strategies you would use for lifting weights it can now be applied to calisthenics and it simplifies the entire process it simplifies strength training and muscle building okay on a side note if you actually do decide do that
in the future you would have built enough general strength that it's gonna be easier to learn them in the first place so right off the bat you are covered by man so those are just some points to think about I hope it gave you a different perspective about weighted calisthenics give me a feedback down below you have other things to say about the subject and let me know if you want me to cover more topics like this because I would love to personally so that's it I'll see you in the next segment
