I made gains for 3 years with this Calisthenics Workout

Рет қаралды 287,000

Күн бұрын

See what I did the last 3 years to keep me gaining muscle, gaining strength, becoming more flexible, increasing useable joint mobility in my body, and having a good time trying to be a badass. 4 Calisthenics Movements that you can incorporate into your training to make a lifetime of gains.
My Full Body Strength & Mobility Program ► www.Movestrongnow.com
Enter to Win► / thestrengthside
Ben Patrick: / kneesovertoesguy
My Coach: / wbrown7
Equipment:
Weight Vest: weightvestdeals.com/collectio...
Rubberbanditz Parallettes: www.rubberbanditz.com/rubberb... Use promo code: Strength Side
Ape Movement: www.apemovement.com
► / strengthside
Music by Lakey Inspired: / @lakeyinspired
This has been my calisthenics transformation and journey for the past 3 years. I've dedicated a lo of work to mostly all bodyweight strength exercises included pull-ups, split squats, pushups, and nordic curls. I wanted to give you guys something to make crazy gains with so I made this into a calisthenics workout routine. Use this as calisthenics motivation and let's all keep pushing forward together. One of my favorite parts of this is the bodyweight leg workout. Making gains in the legs with bodyweight squats is much harder than using weights but it is doable and you can also increase your flexibility a ton. Split squats will stretch the hip flexors and ankles like crazy. Nordic curls will allow you to grow bigger hamstrings and make your knees bulletproof. Pull-ups will have you making muscle gains in the lats, and traps for a long time while push-ups will help you build the chest and shoulders. Do it right and you will get that lean, muscular calisthenics physique with abs popping out.

Пікірлер: 325

@crypton_8l87 3 жыл бұрын

This is the kind of body humans should really go for.. super strong and lean and totally flexible.. Too many hugely bulked up folks clumping around

@jullius.6433 3 жыл бұрын

Agree 👌🏼

@milorodriguez3739 2 жыл бұрын

To each their own

@PerfectPride 2 жыл бұрын

to be fair, there are also lots of big bulky folks who have very practical and realistically strong bodies. People that are built to move real things in every day (or not so every day) life. Think of farmers or construction workers or other people that use strength for their jobs. They may not all be toned and lean (some may even look "fat") but they have lots of muscles and strength that are more than just for "looking pretty."

@martijn2246 Жыл бұрын

for me being lean is the best. natural skinny and used to bulk and do wieghts, but now I am shredded and do more calishenics. Feel way better and think it looks better on me.

@emberho3426 2 ай бұрын

These guys have the most beautiful bodies I have seen in today`s men.

@DavidMcFarner 3 жыл бұрын

Yes. This is where I start. I’m 59, 6 years since my cancer and “difficulties”, weak, tired, and not following routines... I can do this. What is this, Oct. 19? Let’s go. You inspire me.

@Col1184 3 жыл бұрын

How is it going? 😁

@sameolejordy_ 3 жыл бұрын

keep at it bro u got this

@stonedsloth6367 3 жыл бұрын

nice

@alephnull423 3 жыл бұрын

Stay strong

@mistastealyabooks5422 3 жыл бұрын

Let’s go!!!

@ayanavabag8787 3 жыл бұрын

4 movement. To give a lifetime of Gain. easy to hard variation in brackets. SPLIT SQUAT(elevated surface - normal - add weight) NORDIC CURL( hip hinge variation- open up hip - negative - use momentum) Push UP( Normal - Dimond - Archer - /add weight) Pull Up(negative - Normal - Lsit pull up - Archer /add weight)

@chiflerrings6597 Жыл бұрын

changing Push ups for dips is also a good manner to progress

@D4n21 Жыл бұрын

Yeah add dips and rows to this routine and your golden!

@flyingnun 4 жыл бұрын

Love the nordic curl setup using the belt. Very creative.

@levinsonl 4 жыл бұрын

Great video, I’ve been doing pushups and pullups in my workouts for >15 years and I credit them to why I have never had a single shoulder issue. Excited to try that eccentric hamstring exercise, thanks!

@rexasaurus3853 3 жыл бұрын

I love the primal style. Thank you for sharing. I find controlling every inch of my body fun. When we are whole, then we feel wholer.

@dawsboi5415 4 жыл бұрын

His exercises and stretches helps my jujitsu game

@moeb8620 Жыл бұрын

Thank you Strengthside! I’m very grateful for the effort you put in to explain and help-! I have a lot of scar tissue from surgeries but these movements/exercises are essential and fun- ty brother!

@chadshaferpt6063 3 жыл бұрын

Look your content and message man, variability in movement and play is key, keep up the good work, people need this especially now!

@SOULMANNBLACK 4 жыл бұрын

I believe that this type of training is the future. I feel that it go's back to that old commercial where the old lady has fallen and cant get up. Keep up the good work..I will be watching lol..

@johnwesley2943 4 жыл бұрын

How right you were especially in light of the Covid lockdown. I much prefer bodyweight training with rings and parallettes, and it has paid dividends during the gym shutdown.

@haroldberman1341 3 жыл бұрын

What old lady

@ThePetieProject 3 жыл бұрын

Love it! Kneesovertoesguy is the man. Glad you are repping his moves. Nordics and split squats are essential. I use them both in my training as well.

@alexebenoit 2 жыл бұрын

He didnt invent those moves;)

@deroncarter1751 4 жыл бұрын

Continue to make me look smart for subscribing. Unlocked the pigeon stretch for me, now Nordic Curls. I appreciate you. 💯

@davebeecher6579 4 жыл бұрын

Most guys in lockup take shit serious you have good form,and sweet moves

@vikashbhakta8943 4 жыл бұрын

You are awesome. Thank you for sharing.

@jasonhollis1254 4 жыл бұрын

I'm going to do a very similar workout to this when my injured rib muscles have healed. I reckon I'm going to add in some calf exercises and pike push-up variations as I want to build some shoulder strength for skill work. I would probably mix it up a bit with different variations of back and chest exercises throughout the week. Before I got injured I started playing around with one arm body weighted rows on the Rings. I also want to get better at doing dips so I don't want to throw that exercise away either so that's being added in to.

@Strengthside 4 жыл бұрын

Sounds like some good stuff there bro!

@MrDesertmike 4 жыл бұрын

4 moves & dedication!! Simply SENSATIONAL 💥💥💥and with respect✊✊more CHRISSEY🙏🙏🙏

@Strengthside 4 жыл бұрын

more chrissy

@4000angels Жыл бұрын

Awesome video as always. Thank you.

@khushrav22 3 жыл бұрын

Fantastic esp. adapting the nordic curl to a home workout :)

@brianbryant2975 Жыл бұрын

Hey Josh, thanks for this video. I found your video on how to release your hamstrings several weeks ago and it was by far the best stretching instruction I've ever seen. Then I found this video a few days ago. I'm going to use this basic workout, that you outline at the 8+ minute mark, for a few weeks. I've already been doing bodyweight workouts since last November but your stuff is simply better. I will add another comment in a few weeks. Thanks for this one. It's exactly what I need. BTW I'm also doing the Knee Ability Zero workouts. I bought the book last year but didn't really get it. After watching this video twice I grabbed the book, reread it, and started the daily workouts. I'm 58, soon 59yo. I'm a distance runner and see your training and knees over toes workouts as the Keys to my strength and mobility going forward. Just exactly what I've been looking for, but I didn't know it until I found them! Thanks!!

@Strengthside Жыл бұрын

Love it man it sounds like you've found a great groove! Wishing you the best

@Hooper-mh4gd 5 ай бұрын

Hey bro just wanna say thanks for the positive vibes and great follow alongs! Big Peace and Lotsa Love🕉

@joyvonguerard9653 4 жыл бұрын

We have the same spiral staircase! What a difference it makes in a home.

@roninnotasheeplikeyou.2631 4 жыл бұрын

Great channel with outstanding content!

@ejm9 4 жыл бұрын

Just discovered this channel and NO REGRETS

@Go4Yourz 3 жыл бұрын

That squat belt trick on the Nordic hamstring curl is genius.

@ClifHamburger 3 жыл бұрын

I'm 60yrs old now. I'm doing pretty good with your stuff. If I can get close to some of your routines I do well.

@julianplacencia 4 жыл бұрын

you are such an inspiration! can you do a video on excercise to add strenght to a recovering lower back? and maybe mention a few that would be dangerous to practice

@xtrafitness217 3 жыл бұрын

Hey it might be too late, but you can always use the nordic curls and use your mind muscle connection to sort of work and stimulate your lower back my friend. All about body posture and mind muscle connection. Love ❤️

@irshadahmad4636 4 жыл бұрын

you is a certified beast well done!

@paulmaloney2383 4 жыл бұрын

Very controlled movements, no sloppiness at all, well executed, some clever ideas of how to get the most out of the moves, great video

@Strengthside 4 жыл бұрын

Thanks Paul

@johnfaram4684 3 жыл бұрын

great stuff mate will be doing this

@mortenxnielsen 2 жыл бұрын

Loving this simple and effective workout - thank you! How long to rest between sets? 2 min? 3 min?

@yashkulkarni1055 3 жыл бұрын

My man keep up the amazing work :)

@aestheticsilence 4 жыл бұрын

Thanks for more tips....random thought, you have the same hairstyle as mine too! Mine is long curls (13") on top of head with an undercut all around. Blessings from Dallas, TX.

@Smil7001 4 жыл бұрын

It's not attractive

@salty8544 3 жыл бұрын

@@Smil7001 ikr, the rats tail, mullet, and bowel cut are even more attractive

@ok-sj7bx 3 жыл бұрын

@@salty8544 even less*?

@yilderim1924 3 жыл бұрын

This is great content, thank you for sharing. I have no idea why anyone is hating on this unless they are just jealous or lazy.

@annstehr Жыл бұрын

Yea functional training is what fires me up. Thank you.

@jeremym1288 4 жыл бұрын

will try the ATG split squats and nordic curls. Can you do a video on the split squats? These are new to me, and from what Ben was saying he said it takes the average person 6 months just to do it properly. I can do it, but i don't really know the right cues on them.

@merlinrubyyoda Жыл бұрын

awesome set, I'm gonna try it out,

@mironaiden162 4 жыл бұрын

Hi from France, great channel. I'm afraid that my knees don't resist the stress of nordic curls.. an alternative way to do ? Or i must forget this exercice.. ?

@ike.99 2 жыл бұрын

Been lurking but I just subscribed just bc you have a Mac Miller candle. Bruh that’s legit, I love Mac so much. Wasn’t expecting that haha

@danielmilewski7659 2 жыл бұрын

thank you for your videos. you are great. Best regards from Poland!

@expeditioner9322 4 жыл бұрын

Could you make a tutorial for nordic curls, please?

@waedjradi 4 жыл бұрын

This man is a bad ass.

@davidceballos2682 4 жыл бұрын

I love this guy

@MrRyanmcmahon 4 жыл бұрын

Great stuff...

@albertpritchrd3384 4 жыл бұрын

I follow the kneesovertoesguy and I always knew that you did some of his exercisws

@Strengthside 4 жыл бұрын

Yeah they do really good work over there for knee health but also for strength and athletic performance

@samratws 3 жыл бұрын

You have a pretty impressive body.. beautiful definition of the back and flexibility of legs. Many thanks for sharing your routine..

@zarifuddinmohsini9898 3 жыл бұрын

Can you please do more of hips and lower back stretch if it helps loose fat thanks

@MontyWoo64 4 жыл бұрын

Inspirational - I'd like to know about your diet.

@johnhart476 4 жыл бұрын

That "online client" tho 🥴

@hsard 4 жыл бұрын

Hawt

@B10401 4 жыл бұрын

Good lord. Motivation right there at 2:44.

@futurestrader74 4 жыл бұрын

I had to rewatch to study her form. Mmm yes, much better than that beardy dude.

@julianplacencia 4 жыл бұрын

devin

@learyc8077 3 жыл бұрын

Attack of the simps lol

@florestakimpatrick8840 3 жыл бұрын

His body is not huge nor buffed but an Ideal body. I trained calisthenics and my purpose is strength I don't mind about my gains as long as I'm getting strong. I won't stop.

@ebelesaurus2 3 жыл бұрын

Performance over physique. Always.

@attiylanen 3 жыл бұрын

Good. And the older you get, the more important is the mobility.

@JoshortizXLB 4 жыл бұрын

I love the feiyu shoes tho 🔥🔥🔥

@NordKristal1kristal 4 жыл бұрын

Perfect

@erwinmoreno23 4 жыл бұрын

Thanks

@moumous87 4 жыл бұрын

that nordic sh*t is cool!!!

@johnperez1795 2 жыл бұрын

This vid deserves more views…

@CalisthenicsNation 4 жыл бұрын

Wooo

@chiflerrings6597 Жыл бұрын

I am here, 2 years later, doing gains with this routine. just changing push ups for dips

@buck78 4 жыл бұрын

I've always wanted to find a shoulder blades workout! This is awesome! You're so good at these videos wow. Question. Are you popping out the shoulder blades alone, or are those the delts that pop out with them?

@leehelppie4544 3 жыл бұрын

some of your commenters really underestimate your level of strength that also combines athleticism and flexibility. i like the emphasis on good form, that's how i strive to train. thanks for sharing your routine.

@CorinnaOnTheRun Жыл бұрын

Love it. Where are your gymnastics rings from? And how do you mount them so they don’t sway around too much when you pull up on them?

@Strengthside Жыл бұрын

That's the tricky part, finding a good place to hang them :)

@berniemadow1722 4 жыл бұрын

I know if you are doing these right that the core gets a lot of work too, but do you have a core focused workout that you can supplement this one with?

@kaipoabenes5014 4 жыл бұрын

How many times do you train daily or weekly? Full body or push pull?

@ANGELRUIZALONSO 3 жыл бұрын

How often do you train? I'm doing 3 sessions per week in the afternoons, while biking in the mornings, the other 2 days a week I do running and swimming

@leoliu7840 3 жыл бұрын

I need a weighted vest cuz I want to gain strength and retain my size with bodyweight training

@angelsalinas1240 3 жыл бұрын

Hey man, pretty weird question but where'd you get the rug? The triangle pattern one

@jochenwauters4059 11 ай бұрын

Hello. I've been doing minimalist aproach for a couple of months now and I like it verry much. What do you think of splitting up these 3 exercises (or a variant) from 3 days a week into 6 days a week upper/lower? Day 1-3-5 push and pull, day 2-4-6 single leg exercise. Is it ok for the cns? And will the workout have the same effect on the body for strength and hypertrophie? I also go mountainbiking on sunday, so no rest day.

@Mrvato8 4 жыл бұрын

Ma dude scar lol one of the realist illist in the youtube fitness game.

@nonenone2669 4 жыл бұрын

Whooaa. I didnt notice it at first.

@ahmadsalus7660 4 жыл бұрын

I love your vids

@ER-zc4yz 4 жыл бұрын

Have you tried a reverse nordic curl? I've been using it and really feel it in my quads.

@Strengthside 4 жыл бұрын

you mean bodyweight leg extension? Yes those are great!

@tommynguyen6176 4 жыл бұрын

That’s quite a bit of ankle mobility right there

@nataliej8664 3 жыл бұрын

What do you do for weak wrists when doing a push ups? Mine just want to collapse, ache and wobble.

@sairamnalla9216 3 жыл бұрын

How often a week do you perform these exercises?

@sk-mp1ky 3 жыл бұрын

Sir plz make one video For back best workout at home Plz😃

@ernieherrera3671 4 жыл бұрын

Big ups on your technique my dude

@Strengthside 4 жыл бұрын

Thank you brother

@andrewverran3498 4 жыл бұрын

Love this video..you might want to show band assistance wherever possible...you kow ..its harder to do a pull up with an ISO gut.. Peace! < side>¿¡

@ray-raym6551 4 жыл бұрын

what is brand of bench you use?

@oliverwatson2155 4 жыл бұрын

Regaining it at the top by arching

@kudratkiavajavaj6772 3 жыл бұрын

Super...

@martijn2246 Жыл бұрын

i have s thingy that I can strap under the door for nordic curls, only was about 25 euros and it is amazign for this,

@ie2adm212 2 жыл бұрын

If nordic curls bring gains, then what happens with reverse nordic curls? You lose muscle?

@Ello3342 4 жыл бұрын

Lot of keyboard warriors in the comments lol. Dudes ripped and giving away free content and a lot of you Meatheads are upset he isn't bigger lmao. Not everyone's into that bulky look 😅😅

@Dont_Be_Afraid_0222 4 жыл бұрын

The term "gains" generally refers to muscle mass, so, yeah, the title is quite misleading. The very first sentence in the description reads, "See what I did the last 3 years to keep me gaining muscle...", so there's that, also. But you should be the last one to talk about keyboard warriors. LMFAO You're doing your fair share of shit talking behind a computer screen. I'm absolutely positive that you have the physique of modern day Chuck Norris. LMFAO Prove me wrong.

@Ello3342 4 жыл бұрын

@@Dont_Be_Afraid_0222 just stating the obvious my man, not sure what my physique has anything to do with my previous statement. But if you're desperate to see a ripped body with 7% bf lemme know playa I can snap you, a little wierd but hey whatever helps you out lol

@Strengthside 4 жыл бұрын

emoney2754 sometimes the smallest dogs bark the loudest 😀😀

@0ihatetrolls01 4 жыл бұрын

@@Strengthside Says the really skinny guy :>

@Strengthside 4 жыл бұрын

@@0ihatetrolls01 Hey pick a first name

@rohanyadav2174 4 жыл бұрын

Sir i just want to know are their any exercises for bowed legs......and if bowed legs can be corrected now at the age of 23 ....if yes i would love to do that exercises please help sir ...

@LawOfAttraction-ed2mx 4 жыл бұрын

Yes they are... i am working on exact oposite problem. Keep searching... find advanced orthopedist and it take about 1-2 years depend on level of your bent

@hgod7329 4 жыл бұрын

when your youtube calisthenics coach has his own coach.

@avertysteven2687 4 жыл бұрын

Yeah nobody get their technics from the cosmic I guess. Even Bruce Lee to become a legend and create is own martial art, had dozens of masters who he learned from. And at the end, it's all about “Adapt what is useful, reject what is useless, and add what is specifically your own.” ;)

@usernametaken2tekken 3 жыл бұрын

Averty Steven wise words

@idoaviv5130 4 жыл бұрын

Loved the video! Just letting you know, Josh, the volume was very low. Next tine try to make it louder if you can.

@chrissharpe9900 4 жыл бұрын

Quality over quantity

@DanielMcBrain 4 жыл бұрын

Hey man how good are those split squats for the knees? should one go below 90 degrees angle?

@statussongsultramusic4192 4 жыл бұрын

How to increase height video pls

@dariosergevna 4 жыл бұрын

Hi ! What about a knee pain if you have your knee over toes?

@makunochiippo5719 4 жыл бұрын

Try to put the weight on your glute as if you were sitting without arching the back. It will probably relieve the pressure on your knees

@ThichTriDuc 4 жыл бұрын

Nice Medicine Buddha statue mate! Treat him well xx

@Strengthside 4 жыл бұрын

you know it :)

@hariharry391 3 жыл бұрын

🙏

@himalidesai8735 2 жыл бұрын

what is A1 AND b1 IN THE LAST PART OF THE VIDEO

@conradsmith6037 4 жыл бұрын

What shoes is he wearing?

@shillyer80 4 жыл бұрын

Is it ok to push your knees that far in front of your toe? Is that going to cause knee issues? Was always told squat and don’t let knees go pass front of foot. Love the program!

@GF-qb3uo 4 жыл бұрын

Yeah, the "no knees past toes" mantra is pretty much dead. If you squat deep and maintain an upright torso, pretty much everyone's knee will do so. Watch some Oly lifters, and you'll see them all do it. Just make sure your knee tracks in line with your toes vs. caving in or pushing out too far.

@aaronkeane2336 4 жыл бұрын

It's an old myth with no logical reasoning behind it.

@shillyer80 4 жыл бұрын

Thanks for the feedback. Been doing this method and find my squats go deeper. Love the KZfaq learning!

@GF-qb3uo 4 жыл бұрын

@@shillyer80 Here's an Athlean-X video on the topic-- kzfaq.info/get/bejne/fbhjbLd4yq6Uc58.html

@martijn2246 Жыл бұрын

what is the frequenty of these exercises?

@tomwebb10 3 жыл бұрын

Hey bro. You ever tried Jiu-Jitsu ?

@imemoje2949 3 жыл бұрын

Absolutely true,there is nothing out there that can beat the classic pull up and push up. And your physique is top tier. Never liked those swolen steroid meatheads. Also, I love your attitude. Keep it up :)

@alessandrogiacomelli1102 4 жыл бұрын

how do the nordic curls strenghten the knees?

@777tillinfinity 4 жыл бұрын

Body Is like a chain of muscles.. if you strengthen what is around a certain area, it'll take the strain off that area, making everything stronger. Not directly hitting the knee itself.

@EL_DORADO-db4gl 4 жыл бұрын

Calisthenics is best for Overall Body Conditioning. For the skinny people who wants to build Muscles faster is Clean diet and Weights Training.

@joshuabush2569 4 жыл бұрын

Not necessarily...

@carlosdelsol76 4 жыл бұрын

You have to try to do weighted pullups bro. Love ur channel btw

@alexiscastro9233 4 жыл бұрын

cheers from Argentina !!!! Your channel its great, i love it

@kuillugnaughty5840 4 жыл бұрын

I thought the thumbnail was the before picture

@kuillugnaughty5840 4 жыл бұрын

SpiritWolf2K because he’s built like an anorexic moose with scabbies

@spraymaster 4 жыл бұрын

How old are you? I am 40, trying to get back into shape

@lesfeckingo 4 жыл бұрын

He’s probably like 20s but you should check out @Mr1nf1n1ty on insta. He works at ATG with Ben Patrick, the guy he’s talking about that taught him split squat form and Nordic variation. That dude is in his 40s and looks 20-something. In great shape.

@salty8544 3 жыл бұрын

ATHLEANX is your man to go to