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  1. #1
    Registered User BeginnerGainz's Avatar
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    Adding a calisthenics workout?

    Disclaimer: calisthenics got me through quarantine and I learned to love the unique benefits they offer, the strength gained from them carried over into all my lifts, even my deadlift which after months of no gym was up by 20 lbs when testing it.

    So currently my routine consist of a heavy upper and lower on Saturday and Sunday, respectively, and a lighter full body sometime in the week if I’m not too worn out from work. Here is what it looks like:

    Upper
    -Machine chest press
    -Reverse grip lat pull downs
    -Seated DB press
    -Chest supported row machine
    -DB curls
    -rope pulldowns

    Lower
    -Hack squats
    -Weighted back extensions
    -Leg extensions
    -Seated leg curls
    -Standing calf raises
    -Hip adduction machine*
    -Hip abduction machine*
    *used as a higher rep finisher and to target smaller muscles like the glute medius and whole adductor group

    Full body
    -Single leg presses
    -Seated dips
    -Wide grip pull downs
    -Weighted glute bridge holds
    -Underhand chest supported row machine
    -Pec deck
    -Cable lateral raises

    The additional, at home, full body workout would look like this:

    Pushups 2 sets AMRAP
    Deep squats with pause 2 sets AMRAP
    Dips 2 sets AMRAP
    Hip thrust 2 sets AMRAP
    Chin ups OR band pull downs 2 sets AMRAP
    Band pull aparts 2 sets AMRAP
    Calf raises on stairs 2 sets AMRAP
    Lying leg raises 2 sets AMRAP

    Thoughts? Either on the additional day or routine in general? Mind you, my job already takes it toll on the body (beer delivery)
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  2. #2
    Registered User air2fakie's Avatar
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    If you're seeing good progress with the current 3-day I wouldn't necessarily add a whole extra day, but prob not that big of a deal if you do calisthenics.

    Since you sometimes skip the 3rd full body day, you could also just use the at-home workout as an alternate if you're too tired to make it to the gym.
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  3. #3
    Registered User BeginnerGainz's Avatar
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    Originally Posted by air2fakie View Post
    If you're seeing good progress with the current 3-day I wouldn't necessarily add a whole extra day, but prob not that big of a deal if you do calisthenics.

    Since you sometimes skip the 3rd full body day, you could also just use the at-home workout as an alternate if you're too tired to make it to the gym.
    That is a good suggestion. Right now work is hectic and I just havent been up to going in the week.
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  4. #4
    Bands and chains FurtadoZ9's Avatar
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    Does your schedule prevent you from doing a typical 3-4 day routine?

    If this is the framework we would need to work within, then yeah I don't see any issue with adding in bodyweight stuff during the week. It will assist in building a better base (GPP) and probably assist with hypertrophy a bit. But I wouldn't expect any absolute strength increases (unless if your current numbers are low to begin with).

    Sat - Upper
    Sun - Lower
    Mon - Off
    Tues or Weds - Full body
    Weds or Thurs - Calisthenics
    Friday - Off
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  5. #5
    Registered User BeginnerGainz's Avatar
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    Originally Posted by FurtadoZ9 View Post
    Does your schedule prevent you from doing a typical 3-4 day routine?

    If this is the framework we would need to work within, then yeah I don't see any issue with adding in bodyweight stuff during the week. It will assist in building a better base (GPP) and probably assist with hypertrophy a bit. But I wouldn't expect any absolute strength increases (unless if your current numbers are low to begin with).

    Sat - Upper
    Sun - Lower
    Mon - Off
    Tues or Weds - Full body
    Weds or Thurs - Calisthenics
    Friday - Off
    Not so much the schedule, just the work itself.

    Deadlift is 475
    Squats with SSB is 315x5
    Last Bench was 285 but it doesn’t agree with me or my chitty shoulders
    Yates rows for sets of 8 at 295
    OHP for sets of 5 were 155

    So not weak but I’ve only been doing this a not even 2 years, and it hasn’t been consistent. Tomorrow I’m splitting it up into ppl either sat-mon because we usually have off, or fri(after work)-sun and an ul calisthenics in the week. I’ve been playing with it and writing it down to see if I like how it looks.
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  6. #6
    Registered User George2100's Avatar
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    I never felt like calisthenics hindered my recovery much tbh. I did and hour calisthenics plus and hour lifting 5 days per week for about 4 years. Worked great for me
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  7. #7
    Registered User BeginnerGainz's Avatar
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    Originally Posted by George2100 View Post
    I never felt like calisthenics hindered my recovery much tbh. I did and hour calisthenics plus and hour lifting 5 days per week for about 4 years. Worked great for me
    I’d love your have a low impact job that enables me to have the energy to get to the gym 5-6 days but that isn’t the point in life I’m at unfortunately.
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