Do body weight training (calisthenics), it will change your life.
<Why should I consider training calisthenics?Calisthenics has some unique advantages over barbell training.
1. Convenience and accessibility: it requires minimum equipment.
2. Simplicity: push ups, pull ups and squats are very simple exercises that come natural to most people.
3. Leanness: calisthenics encourages a lean, muscular physique, as all these movements become harder the more body fat you have (in direct contrast to barbell training, which encourages you to gain more weight).
4. Outside fun: training at your local park is a great way to enjoy a sunny day. Your workouts will actually be fun!
It is true that for those looking to get as big as possible, bodybuilding remains the best way to train. But, if you want to be reasonably fit, reasonably strong, and have good body composition, training in this simple way is extremely effective.
<Can high-rep calisthenics help me build muscle?Basic calisthenics can build a lot of muscle. You just need effort and time. Put forth a high degree of effort in each exercise and do them for a long time. Consistency and effort beat complexity every time.
Proof:
https://www.youtube.com/@Kboges
<Which calisthenics exercises are considered 'basic'? * Pulling exercises
* Pull ups/Chin ups
* Rows
* Pushing exercises
* Dips
* Push ups
* Leg exercises
* Body weight squats
* Pistol squats
* Deep step ups
* Walking lunges
* Horse stance
As you get stronger, you can start doing fast reps and paused reps of each exercise.
<How often should I train?Train every day. Training frequency is simply a matter of how you distribute your weekly volume. By training every day
1. your body gets used to training every day, and delayed muscle soreness will quickly become a thing of the past;
2. you might build up some fatigue, but it's going to be less fatigue than you would have built up if you had done the same number of sets in less days;
3. you still get recovery between each exercise by doing different variations each day (e.g. wide grip pull ups on Monday, close grip chin ups on Tuesday, Australian pull ups on Wednesday, etc.);
4. you can get an entire workout done in 30-45 minutes.
<Why should I train different variations of the same exercises?If you're doing basic calisthenics you should include a lot of variations in your program. When you change your grip width or orientation, you're hitting your muscle fibers in a different way every day. The fact that there are different limiting factors with each movement makes for a really compelling case for why you should vary these movements. The same principle applies for injury prevention. By cycling through variations you allow some musculature to rest while you train others. This is extremely useful for high frequency training.
<How long should I rest between sets? Ideally, you should rest sufficiently between sets to allow yourself to perform high-quality sets. Three minutes should be enough.
<Should I do cardio (walking, running, etc.)?Most people are going to benefit from adding some cardio in.
1. You can eat more food without getting fat, which helps you stay lean as your daily energy expenditure increases.
2. If you're not in good aerobic shape, high rep calisthenics will require longer recovery periods and your workouts are going to take longer.
3. It's very good for your heart.
20-30 minutes a day of zone 2 cardio (cycling, walking and jump rope are all excellent) are therefore strongly recommended.
<How should I warm up right before my daily workout?The right way to warm up depends on your fitness level, your injury history, the climate you live in and what you're about to do. Five minutes of simple cardio and some stretching are enough for most people. If you train with body weight exercises that you have a good history with, you may not even need to warm up, thus keeping your training time efficient.
<How do I get abs?If you're doing compound calisthenics exercises (lots of pull ups and push ups with good form) you're already getting a good amount of ab recruitment. Having visible abs is less about training that musculature in a super particular way, and more about getting to a level of leanness that allows your abs to be visible.