High volume calisthenics reddit. I’m sure many of you are familiar with this .

High volume calisthenics reddit I feel that pretty much no matter what you do, as long as you do a lot of it, you'll get better at it. I usually do a lower volume and do a Strength style of Calisthenics like Fitness FAQs would preach but I’m not seeing results in my body. Does anyone here do low volume high intensity training? I've been doing 50 minute or so sessions with 6-8 exercises, 2 sets per exercise, where every set is to failure and into a superset or to failure and reverse pyramid set. To handle higher training volumes I need to do higher frequency and lower Post here for discussion about training for running, race reports, elite results and discussion, and more. You don't have an unlimited amount of time or energy, so you look to the most bang-for-your-buck. Natural Bodybuilders and Volume In Olympic weightlifting, the word "tonnage" is used to indicate how much total weight is lifted during the workout. Consistency, patience, and High volume calisthenics can stimulate a lot of hypertrophy. Reply reply Hello everyone, I currently train MMA classes several days (about 5-6x) per week and am looking to build muscular endurance using high rep calisthenics. : r/naturalbodybuilding     r/naturalbodybuilding r/naturalbodybuilding Novice and Intermediate High Volume Calisthenics practitioners, How long does it take to your workout to complete? Considering I'm a college student and further will pursue a full time job, following weighted calisthenics ahead instead of increasing rep up to a prisoner style workout is more practical imo. After I finished the cut, which involved reduced meal frequency and sticking mainly to real food (one large and one small meal per day separated by 3 to 4 hours), I changed direction. What about training a body part every single day? That’s something the fitness community says you shouldn’t do, but convicts do push-ups for chest and pull-ups for back each day and it works pretty well for them. I've made significant gains, but studying I found that in order for my body to stay the same I need to keep training this way. I wish to know if anyone of you have tried GVT ( german Volume Training) and what was your results / experience from it. The problem is that bodyweight calisthenics isn't necessarily the most efficient way to grow muscle or develop maximal strength -- however, it can serve as a good foundation. Thankfully, Dr. From 1 hour and 45 minutes to 45 to and hour. Can it work I do super high volume of most exercises. I follow a lots of “New York-style” guys who swear by High Reps and Volume-Style Bodyweight training to build Strength and have a good physique. Super High Volume Calisthenics? I know this probably gets asked a lot, but what are y’all’s thoughts on Iron Wolf? He’s a YouTuber who does insanely high rep basic calisthenics, primarily burpees but also squats pull ups dips push ups. Below I have made a quick table with all his recommendations and a link to each post for more information. Or at the very least something they do as a We would like to show you a description here but the site won’t allow us. Mike Israetel has already come up with a useful standard in his RP Article Training Volume Landmarks for Muscle Growth. I of course periodize my training so my volume ebbs and flows with intensity periods. And! Eat above maintenance. Im new to calisthenics. Jul 18, 2024 · Learn about the benefits of high-volume calisthenics for building muscle endurance, boosting metabolism, and improving agility. 4 (but sometimes I may combine exercises, so it may go over "4"). The deciding factor is the type of training you are attempting to use to improve yourself. Not when you start to struggle, but when your reps start to slow down in any Aug 28, 2024 · Training a muscle twice a week is the general advice given for most training plans. I do not like high rep training. I think the bias towards weighted/strength training is the notion that those rep ranges are closer to the 8-12 rep range that builds size, which I always found a bit odd as calisthenics is primarily a performance based bodyweight sport. I need higher training volumes to progress. In general, how much do the bar crews promote high rep basics and how much one arm pullups, the levers and weighted basics? Help me "Instead of training moderate intensity and more frequently, try training VERY HIGH INTENSITY through the full range of motion with LOW frequency". I heard 4-6 sets for quads and 3-5 sets on hamstrings is best for legs so how come I see so many people doing lunges, leg press, leg extensions, squats all in one workout. Incorporate pull-ups, push-ups, dips, and squats with your weight vest for added resistance. Even tho I like Seems like there’s a lot of conversation in this thread that high intensity exercises is more efficient at low volumes while the polarized training works for high volume training. Has anyone built strength and mass using a high repetition calisthenic routine? In other words you will sacrifice other parts of your training to achieve that extra volume, whether that be time on the treadmill or in the squat rack etc. Scientific research recommends the same I went from doing 105-35-95 sets per week. Dr. BUT, i will still do legs at the gym. e. So its not that doing 30 sets a week is optimal but rather CHANGING from higher volume, to lower volume, and back up to high volume again is whats actually doing the work here. The intermediate program will consist of relatively high-volume calisthenics workouts in comparison to the beginner version. there are better options. Mike Israetel has been posting a pretty awesome series to his blog about volume recommendations for each muscle along with tips and tricks on how to train them effectively. I noticed I am a lot stronger but hypertrophy doesn't seem to be TLDR; Everyone is advocating Mike Mentzer training, I like high volume training - What are your thoughts?. Guys like Ripright, Joe and Shaq on ThatsGoodMoney YT channel, BrolyGains, Scott Burnhard etc, these guys train with either these "routines" that they make up like 100 pushups and 50 pull ups in 5-10 min and just with super high volume and frequency of the basics pushups, dips, pull ups, chin ups, I dont see them do inverted rows too often but I'd include them too. Apr 24, 2025 · One common misconception around calisthenics amongst the general population is that body weight is exercises don’t translate to muscle gains or strength the same way free weights do. Some do incredibly low sets on leg day, some incredibly high on leg day. I still get sore after each one, more on the first one with squats. Others, like me, don’t. 20 pushups to now 35). Nov 22, 2022 · The calisthenics workouts for intermediate athletes will consider the fact that you have a strong foundation in strength and fitness, as well as a familiarity with basic calisthenics exercises. One common frequency among old school bodybuilders is a frequency that I believe works great which is training each muscle twice per week with high volume and high intensity. How do I know if high\low volume is good? How did you expierence I see all over the internet varying takes on leg days. When you see it like that, it makes MUCH more sense how this can work long term and why the idea that it's a short term thing or mostly good for busy people doesn't tell the whole story. Doing lots of volume is pretty much the basis for almost all bodybuilders. For bulking, ensure you're in a calorie surplus; prioritize protein and whole foods. Damn near 25-30 sets each time I train. Do you need high calories for Calisthenics to build muscle A lot of the attention on calisthenics focuses on most of the people who have developed significant amounts of muscle. RP style of training is good but not if your top priority in life isn't bodybuilding. It just feels the same. By focusing on progressive overload, time under tension, and volume, you can stimulate hypertrophy to the same degree as weightlifting. Just tons of reps and Oct 15, 2020 · To the average gym junkie, high rep calisthenics is probably nothing more than an afterthought. They seem to just do endless sets and reps. Right know my training consists of 4 upper body high volume calisthenics workout and one day of legs at the gym. Details in description. However, with this high-volume workout, it’s even more important. Do you have any advice? How to program high volume calisthenics Hey all, recently I’ve been watching a ton of YouTube videos that deal with street workouts, like the New York guys. LOW VOLUME high intensity vs HIGH VOLUME: For you LOW VOLUME high intensity guys, how do you break up your splits? When hitting complete failure for 2 working sets, central nervous system fatigue catches up with you after 2 ish days. Idk its not good for strength but its good for muscle endurance but muscle endurance is good for wrestling if I where you I would listen to mar rippetoes podcast You can do them every day at low volume by doing something like 3x5 5x a week or more, you will get conditioned but if you are looking for high volume you are going to need more recovery time. I did extremely high volume/frequency on Bulgarian splits in 2018 for 3 months, overhead press for 3 months in 2019, and I did the three month for squat last winter. You don't need to do shitton of volume to induce muscle adaptation, you need adequate to your level volume, frequency, eating above TDEE with enough protein and just enough time to recover for your next workout. Find out which method is best suited for fat loss, muscle gain, or both, based on scientific insights and practical advice. The most important thing is progressive overload (the smart and most effective way to push yourself), stick to a program for at least 3 months (beginners can stay on it for longer) and switch between a strength (low volume) and hypertrophy program (high volume). But it definitely works and even with a lot of bodyfat percentage I was able to see those muscle lines appearing on my chest. So, i can do pull up and dips at home. On the other hand, skills involve mastering specific movements like the L-sit or handstand, which require a mix of PPL = 12 sets per muscle per week with 0/1 reps in reserve. Reply reply more repliesMore repliesMore replies Whatever works for him. No one has successfully disproven Mentzers HIT training, nor did the HIT crowd ever disprove regular or higher volumes. Seems kinda obvious. What kind of results are expected from a routine which is simple but high volume? You'll probably get better at doing high reps. Everything works, nothing works forever, and "optimal" is a unicorn. I always take 3 minutes rest between sets. If you have not checked them out already I highly recommend doing so as there is a lot of good information in High volume and frequency of training since childhood, high tension on muscles from low leverage skills like planche and iron cross etc. I did a workout series by them the beginner calisthenics series for a few weeks but ultimately left it because the volume became too much and I couldn't realistically do it every single day for that long time. Here’s an example of a low volume, high-intensity weight training workout plan… Low Volume Workout Plan If you want to ensure you go to complete muscle failure, use techniques This is high volume calisthenics and is especially associated and known modality for prison style workouts. My current approach is: 4 sets of squats (1 back off), 3 sets of RDLs, 2 sets of back extensions Nov 17, 2020 · In this post, I’m going to share one of the most effective methods of building muscle mass using a concept called high volume training. Backed by science and embraced by elite athletes, bodyweight training proves that you don’t need fancy equipment to achieve impressive results. 32 votes, 55 comments. I recently picked up this tip after rereading some books by Pavel Tsatsouline: terminate your exercise/workout when your rep speed begins to slow down. Some people respond really well to high intensity, low volume, and low frequency. I know this isn’t a sentiment shared on this subreddit, but I wanted to share an anecdote nonetheless. I noticed far more hypertrophy gains when the focus shifted from low volume to high volume high frequency. I do have pull up station at home. Learn effective techniques, workout plans, and nutrition tips to maximize your gains. What happens when the weekly set count gets above 20 (or even 30 or 40) for a particular muscle group? Do we know where gains plateau? What are the strengths and weaknesses of the research in the area? So, what are YOUR questions about high-volume training? We'll Hi to all! I am a 22 y old male who's been training calisthenics for 5 years so far. This guide breaks down the high intensity vs high volume debate, presenting the facts you need to tailor your workouts effectively. The benefit for muscle growth is in the change. I wonder if the gains we see from dropping volume down like this are essentially a benefit of volume cycling. He uses weights sometimes but since he promotes the basics so much I put him here. Typically, you get better at what you do. Apr 2, 2019 · Low Volume Workouts The most attractive thing about low volume training is that you’re in and out of the gym quickly. Does this style of training even work or is it just bs ? I'm my first several years of training it was primarily strength focused with relatively low volume. 3 sets of 8-10 is standard because its a basic compromise. AR is NOT limited to a certain competitive level or race times. As in recovery? I have no idea. Once you get past that stage however, it comes time to consider changing your split to upper lower, push pull legs, some combination of the two, or the infamous bro split. Almost every single one of them have incredible muscular size and definition. ) Anyone have any success stories? Insights/opinions? Or would something like the Recommended Routine still be more effective? Nov 28, 2022 · The Muscle Building Power of High Volume Density Calisthenics Training The spring and summer of 2022 were largely about fat loss for me. Best thing you can do is cycle hig volume lower intensity programs with low volume higer intensity programs. There is like 4 exercises per muscle group per workout session and all of them are like 4 and even more sets. Training to failure would be something like 18/14/9/6/6, for a total of 53. This has been working really well for me. For efficiencies sake, I like the idea of low volume training that seems to be spreading online but I can't reconcile that style of training with all other logic about gaining muscle. Reply reply ZeroTouchMeNot • Are those just plain push-ups or is he also doing different variations? Did he also do weighted calisthenics? Reply reply OtisKaplan • Milo, Pak, and me are recording our first episode of the podcast together this Thursday, and we're tackling high-volume training. Low volume HIT training builds muscle. Focus on increasing intensity or volume over time. Higher volume, with no sets to failure, or fewer sets and all to failure. Besides that my strength dropping a bit in the middle of the training with higher volume I didnt experience anything. Maybe doing at least some training in the 15-30 range is good because I guess our slow twitch fibers help with maximal strength too. I used to train calisthenics like I was used to do with weights, but recently I started high volume calisthenics training and… Recently, I’ve become fascinated with extremely high rep training after watching some YouTube and researching the topic. I became addicted to that intensity so I incorporated on my own workouts. I was thinking of performing circuits or supersets of dips/pull-ups, push-up/rows, squats, lunges, and ab exercises. Yeah you can achieve those. This isn't too intense but I am increasing the # of reps I can do per set over time (i. Ten years in lifting: Questioning high volume workouts and exploring more time-efficient paths. (High Volume calisthenics would be doing high reps per set, and large amount of sets. VS the same but with higher volume 18 sets per week. Conventional bodybuilding mid volume builds muscle. My lats, shoulders, chest and arms felt amazing and sometimes even better than training with weights in my gym. Plus doing them first thing in the morning is a great wake me up. Feb 27, 2025 · High-volume calisthenics training is a powerful and effective method to build strength, endurance, and muscle definition without requiring gym equipment. Volume & Intensity Recommendations We can now select an intensity and volume for exercises that falls into the "sweet spot" of all 3 of these mechanisms overlapping. The science we have literally supports all types of theories. For example, if on a push day I want to do 100 pushups, should I do 10 sets of 10, or try and do 100 reps in 1 set for optimal muscle growth? Dec 23, 2023 · Whether to prioritize high intensity or high volume training is a critical choice for your fitness results. Has anyone tried this and seen good results that are either comparable or better than low rep training? Recently I've been thinking of how is it possible there is so much training programs, very well evaluated by users, which are full of junk volume, too many exercises, too many sets per workout and overall volume? F. I have been wanting to include swimming and running into my routine for some time but can't seem to figure out how. I've always thought traditional bodybuilding routines were a bit dull- do a set, take a rest, do a set, take a rest; without changing the exercise. His routine suggests doing high volume workouts daily using 3 exercises of your choice. When you’re training with lower intensity and higher volumes it requires a bit more knowledge, experimentation, and iteration to learn how to balance stimulus and fatigue. Half the volume, but all sets to failure. Trained with somebody that showed me his low volume high intensity workout, finishing off a set with partials + isometric holds. I personally got more back hypertrophy from high rep bodyweight pull ups than from weighted pull ups. My main focus is just to build muscle and look like the YouTubers I watch, while also learning skills such as handstand push-up, planche, and front lever. It is a mindset and the community is fueled by those who want to better themselves and talk to like minded competitors. Best thing to do is just try it out, if you don't feel pushed enough or maybe it's too much, change accordingly. Where And most of the bar crews and street workout guys also do at least some higher intensity work like levers, one arm exercises, weighted exercises, so they get some volume in the maximal strength range too. This goes against what has been preached for years about volume, considering that most people consider more volume as more inducive to growth. Anyway, here's a sample of some modified GVT I'll be doing today for chest and shoulders: All super sets with about 30-60 secs rest in between super sets Just as the title says. Mar 3, 2025 · The 7 Best Hypertrophy Programs 12 Week Maximum Hypertrophy Routine (Kizen) PHUL Workout Routine PHAT Workout Routine Mike Israetel Hypertrophy Workout Routine Hypertrophy Specific Training (HST) Routine Brogains 10 Week Powerbuilding Program Metallicadpa 6 Day PPL (aka Reddit PPL) These workout programs have hypertrophy as one of their primary training goals. Exercise selection, sets, reps, tempo's, and rest periods are all training parameters that can changed. Only upper body calisthenics. What would be the most effective for hypertrophy? Initially, I started training without any weights attached and was amazed by the pump that I could achieve with these exercises doing high volume. I've been training high volume for one year now. I will say that high intensity low volume is definitely easier to setup. With regards to physique development, it has been my experience that high volume basic calisthenics can actually build mass pretty well, provided you eat and rest properly. This smart training strategy is designed for natural bodybuilders who love high-volume workouts. During my plateau years, I tried everything, high volume, 2x a day, reverse grip bench press, you name it. Very high volume prisoner style training builds muscle. Currently I do a full body split, with my rest days being used for cardio and learning We would like to show you a description here but the site won’t allow us. Hey guys I recently read new study on training to failure and watched some Mike mentzer and started doing like 8 sets per week for bigger muscle groups and like 3-6 for smaller groups but doing Rir 0 (reps in reserve) on compounds like bench and squats or failure on less injury prone ones. You can Dec 1, 2022 · by Christian Thibaudeau A 12-Week Lifting Program Not on steroids? Grow anyway. Mar 25, 2025 · In calisthenics, strength training focuses on increasing maximum force output, such as achieving a one-arm push-up or a strict pull-up. High volume calisthenics is a good plan if you want to be good at high volume calisthenics. 5’11 at 235lbs. EDIT (updated 4/17/2024): I still get a lot of messages about these workouts, and thought I'd update this message with my new leg workouts as of March-April 2024. Jul 26, 2018 · Studies may be confusing regarding the results of high volume bodyweight training, I totally agree with @Kozushi I think this "strategy" can greatly improve max strength if one starts "from scratch". I have a problem with finding a good program and I just do upper lower with reduced sets. I know it’s all preference at the end of day but wanted to ask those of you that see this the best split that has helped you progress in calisthenics. You’ll walk out of the gym pumped, and knowing that you gave max effort of every working set. In fact, I’m going to give you an entire high volume workout routine below. Part 5 Train your Calisthenics Skills first before your actual workout because skills like handstand require high level of coorderination and technique. Jul 2, 2023 · High volume calisthenics transcends traditional routines, challenging you to redefine what's possible in bodyweight training. However, if you go overboard and start lifting 75-80% of your bench press 3-4x a week, then you're going to eventually hit a plateau or, worse and more likely, you will damage your connective tissue (rotator cuff) quicker A training phase might last 4-6weeks, but then its time to change the program. What Exactly is High Volume Training? Before we get into your new workout plan, let’s briefly describe what high volume training is. This training style focuses on performing a large number of repetitions of bodyweight exercises, pushing your muscles to fatigue and promoting hypertrophy. Please let me know what you think. Either one or two body groups per session and short medium rests between sets but long rests between exercises. I switched over to calisthenic based training and complete sub-maximal pushups everyday to ensure a large volume total by the end of the week. Kong routine, PHAT routine, Bullmastiff and many more. Therefore, despite not training the same muscle on training days, complete failure would be hindered on your 3rd training day ina a row due to CNS fatigue. It's not just genetics/PEDs as some people have indicated. " Tonnage is important, but when Are Isometrics to failure a superior alternative to dropsets? 7 years of training experience, always been sort of a high volume guy. But he advocates not going to failure daily, but rather stopping 2 to 3 reps short of failure. This… I’m 35 years old. We also call it the "volume of work. Thank you all and keep up with the good work!! Share Add a Comment Sort by: Best Open comment sort options Best Top New Controversial Old Q&A codesharp • I get that volume is important, but for someone like me who is just training to be generally strong and fit, how much is enough? Also, it’s important for people like me to do what you will do consistently. You can do it, but you need to work up slowly to have the work capacity, and you'll probably need multiple sessions a day to achieve the maximum volume. If the answer Hey everyone, I know there's a lot of interest here for daily training. I love it and am always looking for ways to make it work because it's really easy to mess up. Higher volume doesn't mean better gains if you're unable to recover from it and/or properly stimulate the muscles. Full body workouts are typically prescribed to novice trainees because they can get an effective stimulus by doing basic compound moments 2-3 times a week and don't need a ton of volume. Calf Raise: 3x10-20 I like a low volume, high intensity approach for legs. Also some videos of alpha Destiny talks about high volume calisthenics. 10 votes, 25 comments. The full list of hypertrophy Dec 17, 2024 · Calisthenics is a powerful tool for building muscle when approached strategically. Old School Calisthenic - he recently posted here promoting high volume training, that's what made me interested in a comparison. Hypertrophy is muscle growth, achieved through controlled, high-volume exercises that stimulate muscle fibres, such as dips or elevated push-ups. Plenty of world class athletes like Mike Tyson, David Goggins and Herschel Walker, guys in the street workout scene, convicts and eastern block fellas have subscribed to this style of training and have seen awesome results. Though some things (like intense strength training) have better carryover than others (like endurance). 500 Rep workouts etc. At 6'3 high volume work just burns out my forearms. Volume and intensity work for different phases and tolerances of training. Hello my strong friends. For instance, a volume workout would be something like this for me, 10x10 for pullups, for a total of 100. We would like to show you a description here but the site won’t allow us. I do a low-volume and high-intensity split, but I begin my push day with a bench press, pull day with a deadlift, and leg day with squats. I've heard that low weight, high rep training (in the 50s and up) can be just as beneficial for muscle growth as high weight, low rep training. Smh so I took 2 weeks off and dumbed it down had more of an effective training day. . For those that train this way, how do you go about it? Also certain people and certain muscle groups respond different from others so be careful trying to find the one optimal thing for everyone or even every muscle group. Progressive overload is key in calisthenics just as in weightlifting. 4-6 sets per muscle group 4-6 sets (but once I'm done taking classes, I'll go back to 8 to 12 sets for some muscle groups). (Fyi, im a student who on We would like to show you a description here but the site won’t allow us. I've been doing some volume training myself, and I've got to say I'm falling in love with it. A mix of high intensity and high volume seems to be the way ahead for most people. High volume basics unlock difficult moves ? I've been seeing Hannibal for King advocating high volume basics of dips pushups and pull-ups and that guy can do muscle ups and front lever. Just wondering, what do you guys think of high volume full body calisthenics? Many prisoners have done this sort of thing and came out jacked. For example MON TUE WED = higher volume, lower intensity THU FRI SAT = high intensity, lower volume SUN = day off. For strength gains, muscle growth, explosiveness, sport performance, etc. Suggest me a no fancy move hypertrophy calisthenics upper body program. Can you imagine training a muscle with 25 sets in a single session? You’re just going to be going through the motions halfway through! Can you guys suggest me hypertrophy calisthenics program for upper body? I am gym goer want to move to calisthenics at home. Starting at 45 down to 1 down equates to 1000 reps of an excercise, which is normally a highly coveted benchmark for those pursuing high volume calisthenics. Hi all, What are your thoughts on HIT vs high volume training? I have been employing a HIT approach for a few months now. Beginning of the workout is where your most fresh mentally and physically so it makes sense to train skills first to maximise results. I've been struggling between the concepts of intensity and volume. I find that 80% effort exercises for pure strength triggers hypertrophy for me more successfully. I already do cardio so my heart health is covered. Much of the literature around training for natural bodybuilders states that volume is the primary driver of growth, with frequency high, rep rangers 10-20, etc. Reply reply divijulius • We would like to show you a description here but the site won’t allow us. I’m sure many of you are familiar with this In these past few months there has been an ongoing discussion on gymtok regarding volume and intensity, with a lot of creators joining the Mentzer style of training (1-2 sets to failure per exercise with long rest periods). The benchmark your referring to from 30 down nets you almost 500 reps, also a coveted benchmark on the way to 1000. Discover how to build muscle with calisthenics in our comprehensive guide. If you're doing calisthenics or using lighter weights, high frequency training is fine because the volume is kept in check. cbkqwj hgns btrgu ikxcne quh dyvt fimvt hcxjw aqzej zumlffg vpde sqn yrnt gdkkpq cfxuk