Best Training Split For Calisthenics

Рет қаралды 7,330

Күн бұрын

When wondering what is the best training split for calisthenics, it can be easy to get bogged down in the detail, but it is something that we need to understand to get the most out of our time.
Whether it be push pull legs, or an upper lower split, we can use the advantages of each split to build muscle, and get stronger for calisthenics
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00:00 - What is a training split?
00:56 - Bro split for calisthenics
01:39 - Full Body split for calisthenics
03:41 - Upper Lower split for calisthenics
04:49 - Push Pull Legs for calisthenics

Пікірлер: 76

@anna.alinda Жыл бұрын

Never thought it's okay and actually beneficial to adapt your training schedule depending on your goals / the time you have available to train! People drill in consistently which is important but sometimes life gets in the way... P.s. Loving some of the new editing tricks in this!!

@ambroze88 Жыл бұрын

Great video as always Andrew! I followed your push/pull split before going away in May and after coming back I feel like a beginner again as I have not had enough time and motivation throughout the month of travels to upkeep the workouts. I now follow full body ,Mon Wed Fri with minimum two days of running and rope skipping. I will follow that for at least another month to get myself back to routine and get my muscles used to movements, then I will most likely go back to push pull as I enjoyed that the most! I definitely learned on myself the importance of sleep and nutrition, no matter what split you can do, cutting sugars, alcohol and simple carbs does wonders to workouts and personal bests.

@CaliToTheCrowd Жыл бұрын

Oh yeah I remember that schedule! Yeah, don't beat yourself up about training inconsistencies. Long term adherence is the goal and short term life disruptions (while frustrating) are actually not crippling 👊🏿 Glad you're getting back to it though 💪🏿

@vigorousvoices Жыл бұрын

Great work, Andrew. Another very informative video!

@CaliToTheCrowd Жыл бұрын

Thanks man! 👊🏿

@JesperLeggatt Жыл бұрын

great vid bro and came at just the right time! Been wondering if my split was good or not last week

@CaliToTheCrowd Жыл бұрын

Excellent! What split are you doing at the moment?

@iliass2002 Жыл бұрын

Vid quality getting better & better!

@CaliToTheCrowd Жыл бұрын

Thanks Iliass!! 👊🏿

@MalcolmTrez Жыл бұрын

God, I love this channel! What an amazing video bro! Please don't stop making videos

@CaliToTheCrowd Жыл бұрын

Not going anywhere 🙂

@philip483 Жыл бұрын

I typically do a upper, lower and skills session. All three sessions are done within a three day period, spread out during a week. I find this helps with my recovery. I also train traditional karate do once a week aswell.

@CaliToTheCrowd Жыл бұрын

I really wish I'd learned a martial art growing up! Good job on having a good recovery regime! =]

@roccopetrini8740 Жыл бұрын

I've been doing that 3 super set's of 10 pull up's, 10 dip's, 10 inverted Row's, 10 push up's and I've added 10 boxer Squat's to make it a full body workout. I saw that super set in one of your video's, work's great for me do to my busy life. Thank's again for the video

@CaliToTheCrowd Жыл бұрын

I love that superset. I genuinely believe it was such a good (and humbling) into to calisthenics for me 😅

@emy12emyify Жыл бұрын

Great topic. I started training calisthenics with a full body/push pull legs kind of idea. Just keeping it simple. Really got his pros just like you said man.

@CaliToTheCrowd Жыл бұрын

Glad you've got into calisthenics! How are you finding it?!

@emy12emyify Жыл бұрын

@@CaliToTheCrowd Super fun. Beyond the body transformation, I found helps me building discipline. Rlly cool way to train. Gains are related to self-performance. Keep on it with the videos! I'm autodidact at training and fed myself with youtube and stuff. You explain very well. Love your approaches

@dannilovescats6474 Жыл бұрын

You should sue youtube for how underrated you are. This captures where I am in training because I have been doing full body 5 times per week and I'm always so tired 🙈

@CaliToTheCrowd Жыл бұрын

Haha! Brilliant! Glad this video helped 👊🏿

@neals2955 Жыл бұрын

I was literally thinking about changing to upper/lower and was gonna spend a little bit of time today making myself a new schedule. I'm switching from push pull legs to upper due to the fact that my schedule is always changing and for the past few months I've caught myself having to skip workout days. Upper/Lower makes more sense for me. The rest days for me would include stretching (pike folds, etc.) and doing a little skill mantience (e.g. a couple of l-sit holds). When it comes to skill work, I'm just focusing on one atm which is back lever as I found having 2 on the go isn't for me. I like dedicating myself to one skill and honing it to perfection. Awesome video aswell, loved seeing the pros and cons for each one :)

@CaliToTheCrowd Жыл бұрын

Yeah it can be really annoying trying to get back training days that you've missed! Excellent on going for the back lever and identifying that you want to zero in on it! To be honest, even if you are working on one skill, you'll probably find that you indirectly get stronger at other skills that you just wouldn't have expected! Glad you like the video, Neal! 👊🏿

@Erwan_DL Жыл бұрын

I've been doing Upper/Lower for several months and it suits me very well. My lower days are generally shorter sessions (~45mn compared to ~1h15 for an upper session), and I also include core training (dragonflag, L-sit/V-sit) in the lower days. I was also doing bouldering 1-2 times a week during this time, so upper/lower makes even more sense in that context (I would often do a Lower session right after my bouldering practice). I do agree skill work can be hard to manage if you work on several upper body skills at the same time, but for me handstands had their own dedicated sessions 3-4 times a week, and I was only working on maximum 1 upper body skill at a time (back lever). Since my lower body days include dragonflag and L-sit/V-sit training, I can focus on more strength/hypertrophy work in my upper sessions. PS: this may seem abrupt or weird, but I was thinking that I'm not conviced by the music of your intro. It has a very calm (perhaps too much), melancholic or even sad vibe to it, which doesn't really suit what you'd expect from a workout/calisthenics video. Just my two cents here!

@CaliToTheCrowd Жыл бұрын

Have you been finding your climbing abilities have developed? I know a fair few calisthenics athletes that are hardcore into bouldering too. You're right handstands, and their highly neurological components, require a special sort of training format. Great feedback on the mucic - I always take feedback on board. I was actually in the process of looking for a new background song so watch this space 🎵 👊🏿

@brucehelppie6119 Жыл бұрын

good breakdown, andrew. i was having some golfer's elbow issues likely from overzealousness, so i simplified my routine several months ago. i do 2 sets of 50 bodyweight squats, 2 sets of 50 lying on floor 90 degree leg raises along with 2 sets of 25 6 count burpees 3 times/week. i stretch after the set of 3 exercises. on the intermittent days i do pullups and either wallstands or headstands. i usually only train pullups once a week because of the flareups in my elbow. the only advance move i can do is a pistol squat, although i can do a few wallstand pushups. i'm also beginning to see some progress towards an l sit, as i can hold an n sit for a few seconds with my hands on yoga blocks. i might be due for a change in routine, but i have to have a medical procedure soon that might stop my training for awhile. i forgot to mention that i've been training for over 50 years, but just started calisthenics 2 years ago.

@CaliToTheCrowd Жыл бұрын

Hey Bruce, Yeah golfers elbow really sucks. Good job on scaling back to appease your joints because issues like that can become chronic extremely quickly. Otherwise, I hope your medical procedure goes well and that you are able to get back into the thick of things soon! p.s. 50 years!!! I hope to hit that level of training longevity one day! Keep hustling Bruce 👊🏿

@loveyou4676 Жыл бұрын

I like fullbody the most, it gives me the freedom of rest days and skill days. in the past 3 months of calisthenics, I have learned handstand, L-sit, tuck planche, HSPU, advanced tuck planche and Handstand press. i'd say, fullbody is very underrated. I rest whenever I feel too tired, but i mostly restrict my rest days of a maximum of 3 days, but never skip mobility training.

@CaliToTheCrowd Жыл бұрын

That is an amazing roster of skills for three months!!!! Especially with a full body schedule! May I ask, how old you are?

@loveyou4676 Жыл бұрын

@@CaliToTheCrowd i'm 19, and not exactly 3months, i've been casually working out for a long time, just recently been aware of 'calisthenics'. so the 3 months was only for the skill training, as for overall body strength, i've been training that for a while

@grIMAG3 Жыл бұрын

Switched from 3x a week full-body to Upper/Lower when I got my rings. Recovery has never been better.

@CaliToTheCrowd Жыл бұрын

That's awesome Dennis! Recover prioritisation is where the gains are 💪🏿👊🏿

@Noobsaucer Жыл бұрын

Great video! I do full body 4x a week and I agree with your conclusion of it. Now that I've been at it for a few months, I feel it's time to pick a different split soon. As my reps increase, the load on my CNS is considerable and I get extremely tired. At first it may help to simply stop doing supersets (for now I do 5 supersets of pull-push-core-legs 4x a week).

@CaliToTheCrowd Жыл бұрын

Yeah, fatigue management is an underrated aspect of training! What exercises are you super-setting at the moment?

@Noobsaucer Жыл бұрын

@@CaliToTheCrowd I alternate between two workouts. Unfortunately I cannot do regular pullups because of an elbow fracture I am still recovering from. The other variations are fortunately fine now. The reps below are what I can currently do after 3 months, I go close to failure each set and to failure during the last 2 sets. When I started I could do 1-2 chin ups and 4 dips before failure. day one (5 supersets with 5 minutes of rest between each set): 8x chin ups (the last 2 sets are also drop sets, so I step into a rubber band and perform 3-5 reps until failure) 12x dips on parallel bars 15x Bulgarian squats (each leg) 15x straight arm upper body rotations against resistance band (obliques) day 2 (also 5 supersets with 5 minutes of rest between each set): 7x neutral grip pullups (last 2 sets are drop sets, as explained above) 7x pike pushups on parallel bar for full range of motion 15x 1-leg glute raises (each leg) 7x a brutal core exercise I saw you do in one of your videos, where I lay on my back and raise and lower my legs and torso from a rounded upper back, while the rest of my body is straight. I don't know what it's called. Is this a good workout? I am seeing great gains, I went from 80-82 kg to 85-87 kg since April when I started. Although I also started taking creatine monohydrate so some of it is water, but I definitely put on quite a bit of muscle too.

@angeloselarja Жыл бұрын

Andrew I wonder if you thought about doing more Shorts maybe it'll help attract more views and subscribers. You can even make shorts out of the same material you used for the videos you are already posting. Just sharing my thoughts. Your content's quality is up there and we all know you deserve more recognition for it. Wish you nothing but the best!

@CaliToTheCrowd Жыл бұрын

First of all, cheers for the shout, Ange! Just knowing people are enjoying it, is actually really rewarding - I didn't anticipate the channel being even this big! Yeah I have actually have thought about shorts. It's a hard one though because I already balance creating these videos alongside a full time, demanding office job. I will give it a go - it's just a matter of making space (in my diary AND in my head 😅 )

@rashalfissama Жыл бұрын

I'm a beginner so I will do fullbody split! Chasing more reps on pull up, push up, and squat 😁

@CaliToTheCrowd Жыл бұрын

Good luck on getting them reps up, Rashal!

@thyphantom8806 Жыл бұрын

Hi I am doing a push pull legs routine and was wondering what exercises fit into these different splits? (mainly push & pull ) I want to match my exercises with the ones you recommend so I can see if they are correct . Thanks

@CaliToTheCrowd Жыл бұрын

Good question. Push exercises are generally where the exercise becomes harder, the further the hands get from the body. Pull exercises are the one where it gets harder as the hands get closer to the body. As an example, this is what a typical Push workout looks like for me: kzfaq.info/get/bejne/l91neZiZx8W0ZGw.html

@mishaw9154 Жыл бұрын

My current workout is twice a week Pull ups (usually weighted) Seated dumbbells shoulder press with a standing OHP check every month - want the 40 kg dumbbells by next month. To mix it up, I rotate between one of these 3 exercises here (chest fly, dips or front lateral raise) Bicep curls or tricep pulldowns Leg curl and extension machine to try and overcome herniated disks thanks to a special KZfaq who said breathe out when squatting… +\- abs This allows me every session to see progression till I fully burn out around the 8 week mark, then need a week off.. i seem to get away with no horizontal push and pull.. but my baseline will still be 110kg bench without doing it for two years..

@CaliToTheCrowd Жыл бұрын

That is a strong programme! Glad the progress is visible too! 💪🏿 On the horizontal press, I find of the 4 basic movement patterns, vertical and horizontal pushing and pulling, that is probably the one that we can discount the most. Arguably the most important ( at least in my opinion) is horizontal pull. Just because these muscles are grossly underutilised in our day-day lives. In any case, keep going for it Misha! 💪🏿

@mishaw9154 Жыл бұрын

@@CaliToTheCrowd Oddly though, if I ever miss out vertical pulling out of a programme (but include heavy horizontal pulling) i regress. That’s why I always start with pull ups now! This doesn’t happen if I miss horizontal pulling ;) Either way no point testing it properly because I only want you moving forward! You might remember from Instagram but my planche is on hold till I can OHP at least 90kg, front lever is naturally on hold without doing horizontal pulling but I will pick it up again and instead some quick goals (by the end of the year) I want 85kg standing OHP 50kg pull up How times have changed aye..

@jakebui9686 9 ай бұрын

Sorry son, i cant attend your graduation... I've got to do planks

@CaliToTheCrowd 9 ай бұрын

If you're kid doesn't understand this, them they don't understand gains! 😅

@darrensimmons6943 Жыл бұрын

Have you ever considered doing a collab video with Tom Merrick. He is british also and you both seem like top blokes. Just a thought

@CaliToTheCrowd Жыл бұрын

Maybe one day =]

@rafi_fitness_ Жыл бұрын

im changing it quiet often bc i just can't find the right one. Im trying to find one i can stick to for a longer time!

@CaliToTheCrowd Жыл бұрын

which have you tried so far?

@mihaiteaca3288 Жыл бұрын

Hello! Do you think is ok to do one day push ang leg and the day after, pull an core? I tried to separate the pull from push because pull workout is very hard for me( I can do only 1 pull up). In push exercises i am better....l can do 12 dips, 12 pike push ups, 20 push ups...etc.

@CaliToTheCrowd Жыл бұрын

Given you have such a gap between your pulling and pushing strength, I would suggest you DO split your push, pull and leg days. THAT way you can work on things like Australian pull ups and resistance band pull ups until you get your pull up numbers higher. Hope this works for you, Mihai!

@mihaiteaca3288 Жыл бұрын

@@CaliToTheCrowd Thanks for advice. I will do split workout.

@janetswinston9202 Жыл бұрын

Can you please do an example of a upper and lower workout 😁

@angeloselarja Жыл бұрын

And PPL too

@CaliToTheCrowd Жыл бұрын

Upper and lower body session examples incoming, but in terms of push and pull I have a couple videos on that already: Push workout: kzfaq.info/get/bejne/grueopOBv5uYe2w.html Pull Workout: kzfaq.info/get/bejne/gciDZq53v72zfZ8.html Enjoy! =]

@dum681 10 ай бұрын

should I put my skills training at the beginning of my push pull sessions?

@CaliToTheCrowd 10 ай бұрын

I would recommend focusing on skills at the start of a training session, mainly because skills are more neurologically taxing. Just be sure to timebox them so that you don't get carried away and become too tired to do any strength work 💪🏿

@dum681 10 ай бұрын

@@CaliToTheCrowd ooouh ok!! Thanks You very much :D

@simonsaes1678 Жыл бұрын

Another brilliant video, Andrew! One more downside that you could have said for full body is that the workouts can take a lot of time. I used to train with full body split and to get all of my exercises in I was spending 2 and half hours in the gym. This is nonsense so I decided to change to push pull legs. I love your channel by the way

@CaliToTheCrowd Жыл бұрын

Your gym should have started charging you rent!

@guts2047 Жыл бұрын

Is Upper/skill/lower/rest/Upper/skill/lower/rest split good?

@CaliToTheCrowd Жыл бұрын

I (personally) don't like separating skill work to a different day, because it is harder to train new motor patterns with low frequency (e.g. twice per week). I would rather spend 15 mins before every training session training a skill that is relevant to that session. e.g training front lever before pull days or handstands before push days

@iReaperYo Жыл бұрын

i'm doing push / pull / legs / upper (push + pull). recently adopted it works well

@CaliToTheCrowd Жыл бұрын

Keep smashing it 👊🏿

@Immanuel_jijo Жыл бұрын

My split :- Push , Pull , Skills+Legs , Rest , Upper (endure focused to increase reps) , Legs , Rest

@Immanuel_jijo Жыл бұрын

However I'm thinking about removing the "skill" day and integrate skill work into normal push/pull/upper body days

@CaliToTheCrowd Жыл бұрын

Interesting! What skills are you working on at the moment? And yeah, one day per week for skills might be tough to get the neural adaptation that you'll need to master them 👊🏿

@Immanuel_jijo Жыл бұрын

@@CaliToTheCrowd Working on improving L-sit (can do a 10s hold now) . And handstand progressions (can do frog stand and headstand now )

@stevenp7991 Жыл бұрын

I like straight arm vs bent arm. Plus legs separate.

@CaliToTheCrowd Жыл бұрын

Strong, Steven! 💪🏿 On your straight arm days, are you mostly working skills?

@stevenp7991 Жыл бұрын

@@CaliToTheCrowd I'm not a strong pusher, that's why I'm using weights for straight arm pushing to build shoulder strength and for elbow tendons. Straight arm pulling I mostly do FL work if i have bar or rings. I can't military press more than 50-55% of my body weight so that's really weak in the context of doing hspu related skills. In any event i enjoy your content