Displaying items by tag: calisthenics

Many people consider if they should train using weight training or calisthenics. While they are both two different approaches to become stronger and transform your body, this article will discuss the advantages of weight training over calisthenics, Keep reading to find out more!

Benefit #1: Easier progress (and easier track of your progression)

It is undeniable that weight training allows you progress faster than calisthenics. Not only you can track your progress between different workouts, you can easily manipulate the resistance (by adding an additional load of 5-10lbs to the exercise). However, increasing the resistance when training calisthenics is significantly more challenging.

Benefit #2: No limitations for training legs

In calisthenics training legs is more challenging and many calisthenics athlete often skip leg days. There is a lower selection of calisthenics exercises for legs and it is harder to manipulate the resistance while training them (as mentioned above).

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Benefit #3: Weightlifting can help you to get bigger faster

If you goal is to get bigger as fast as possible, then it is easier to accomplish that by lifting weights. Calisthenics will still undoubtedly make you bigger and stronger, but not in a similar way as weightlifting.  

Benefit #4: Isolation of specific muscles is easier

Many people like isolating certain muscle groups at the end of their training session, because it helps to fix muscle imbalances and to target specific muscles without stressing any others. It can also help strengthen muscles that are weaker than the rest of your body. Isolating each individual muscle is easier with weightliging than it is with calisthenics training. In calisthenics, you can still focus on isolating a muscle more than other muscle group by changing the leverage but not to the same degree as in weightlifting. Also, tracking your progress for isolation exercises is even harder with calisthenics.

How about combining both, weight training and calisthenics?

If you want to reap the benefits of both practices, weight training and calisthenics, then you should definitely combine both into your workout routine. Calisthenics still has many amazing relevant benefits that you should consider as well. Keep your fitness journey well-rounded by combining both ways of training!

Is weight training over calisthenics the right choice for me then?

The answer to this question totally depends on you! If your main goal is to get bigger then weight training is probably the right choice for you. However, if you want to master impressive body weight exercises and develop amazing flexibility and coordination, then calisthenics is the way to go. Calisthenics can also makes your workouts more fun and creative. I usually love to combine both, weight training and calisthenics into my workout routine to get the benefits of both.

 

Published in Weight Training
Saturday, 09 May 2020 22:45

What Is The Best Time of the Day to Work Out?

Many people are often asking about the best time of the day to workout in order to maximize their performance and thus results. However, for different people the optimal time to workout will depend on one’s personal preferences as well as schedule. Keep reading to find out more!

The benefits of working out during the afternoon or early evening

Since the core’s temperature is an important factor for training, working out in the afternoon has a slight benefit in that regard. Higher body temperatures leave the muscles more flexible, and thus less prone to injuries and to sprains. Also high body temperatures are also correlated with increase in your strength and endurance during th workouts. Our reaction time is also the fastest which can lead to an improved workout performance as well. Another great benefit is that the ratio between testosterone (important for muscle building and strength:)) and cortisol (causes storage of fat and reduction of muscle tissue:() production is slightly higher in the afternoon.

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The benefits of a morning working out

When you set the habit of working out early in the morning, then there are less chances for you to miss a workout. This is because there will be less priorities or opportunities that can suddenly come up during the day and replace your exercise time. As a result, you will also have a stronger willpower early in the morning. Also, working out early in the morning usually promotes better fat loss, since you are more likely to train on an empty stomach. Also, there are many studies that prove how working out early in the day will improve your quality of sleep as opposed to working out closer to your sleep time.

The Verdict

In the end, it all comes down to a personal preference! Experiment with both approaches and figure out the time of the day that help you be more consistent. I also recommend you to consider your schedule to decide when you will work out. You might also want to consider the time in which your workout buddies train or your energy levels are the highest. As always, be consistent and find a way to minimize excuses!

 

In Calisthenics, you are doing a workout that relies solely on your bodyweight. However, in weightlifting, you have to move or exert an external force towards an external object. Calisthenics can be done almost anywhere with very minimal use of equipment. You can train calisthenics at a gym, your local calisthenics park or even at the comfort of your own house, and usually is a cheaper option.

The Advantages of Calisthenics over Weightlifting

    1. Calisthenics requires minimal use of equipment. In terms of equipment, if you have a pull-up bar and a dips station, you can easily get started with calisthenics right away. Of course, you can still do a calisthenics workout without any equipment at all, but it is usually less effective for building muscle mass and strength. Therefore, calisthenics can be done almost everywhere. However, to engage in weightlifting, you have to purchase a gym membership or buy weights (i.e. dumbbells or barbells) to start your own home gym.

    2. Since calisthenics requires significantly less equipment than weightlifting, it can be a cheaper option over the long term.

    3. There is a smaller risk for injuries since calisthenics exercises are easier on your tendons and joints. This is due to the fact that there are no external objects involved (unless you are doing weighted calisthenics).

    4. Calisthenics usually works better on balance, speed, endurance, and flexibility than weightlifting does.

    5. Almost all the calisthenics exercises are compounds movements that work on many muscle groups at once. For example, the classic push-ups work on your chest, triceps, and front deltoids (i.e. front shoulder). Compounds exercises usually burn more calories than isolation exercises since there is greater muscle engagement.

    6. Calisthenics improves functionality better than weightlifting, which makes everyday tasks easier.

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Any Disadvantages?

Obviously, there are some disadvantages too:(.

  1. The main one is that with calisthenics it is harder to progress than it is in weightlifting. You can easily change the resistance you are lifting, pushing, pulling or holding when it comes to weightlifting exercises. You simply have to use heavier loads. However, changing the resistance you are using in calisthenics exercises is much more technically complex than it is in weightlifting.

  2. With calisthenics, it is harder to isolate specific muscle groups than it is with weightlifting. When you want to isolate a specific muscle, such as isolating the biceps in a biceps curl, it is easier to use dumbbells or barbells.

  3. In calisthenics, there is more learning effort to properly perform the movements than there is in weightlifting. This might hinder a bit your muscle building efforts.

The Verdict

Weightlifting and calisthenics have both their advantages and disadvantages over each other. Therefore, calisthenics is not superior to weightlifting nor the other way around. I highly recommend you to choose both, weight training and calisthenics to reap the advantages of both practices! No matter how you choose, to train as long as you are willing to dedicate the work to it, you will get closer and closer to your fitness goals. If you want to do both practices to enjoy all the benefits, then follow our Instagram account where we post daily high-quality about weight training and calisthenics. As always, work hard towards your goals and be consistent!

Published in Bodyweight Exercises
Sunday, 26 May 2019 00:42

Should I directly Train My Abs?

As you probably know, there are two kinds of training for the muscles in your core, direct and indirect. Direct training simply means that you are doing exercises that specifically target your abs. For example, in crunches you are flexing your trunk and as a result engaging the Rectus Abdominis. Indirect training includes compound movements that train the abs indirectly as well as many other muscle groups. Some of the most well-known compound movements that train the abs indirectly include the squat, deadlift, military press and even pull-ups.

 

So is indirect training enough for the abs?

By doing solely indirect training for your abs, you can still get results for sure. In almost all of the compound movements the abs stabilize our body. This is important because the abs protect our back from an injury and they exert an additional force that help to us to complete the movement. Thus, the muscle microfibers in the core tear and become thicker and stronger with each training that involve challenging compound moments (especially the transversus abdominis). Even thought compound movement are crucial when it comes to abs development, training your abs directly will result in a better development of more muscles fibers in your abs (which means a stronger , more athletic and aesthetic core:)).

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For how long should I be including isolated abs work? What if I do not have the time?

I recommend you to train your abs directly (isolated movements) 2 -3 times a week at the end your main workouts. Some of the isolated movements you can do at the end of the workout include (but are not limited to) the plank, weighted crunches and Russian twists. Your abs training should generally last between 5 – 15 minutes but can vary between different individuals. If you really do not have the time to incorporate direct abs training into your workouts, you should prioritize compound movements as the bulk of your workout routine since they are the most effective exercises for building more muscle mass and strength. Regardless, make sure your nutrition is on point to see the results you desire.

The Verdict?!

In one word, the answer is definitely. Direct abs workouts offer a new stimulation to the muscle fibers, which in turn yield better results in terms of muscular development. Make those direct abs workout short and effective as much as you can. Also, always remember to prioritize compound movements in your workouts that activate many muscles fibers at the same time (including the abs). Though isolated work for the abs is a significant bonus, compound movements still should be your main focus.

 

Published in Abs

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