Calisthenics Tip day 2 📈

18d • OTHERS

You aren't a bodybuilder yet your training program is 30% isolations, trains to failure on half or more sets and you're probably still on a body part based split (PPL, Upper Lower etc)

Lets look at the most similar sport to Calisthenics: Gymnastics and Powerlifting

It is ESSENTIAL to periodize your training if you're doing one of those 2 sports

Yet calisthenics has fallen behind

Everyone's using the 2 set method or training like freaking Mike Isreatel

Okay well what's periodization?

It is dividing your training into periods focused on certain goals (hypertrophy, strength, central nervous adapatation)

Now doesn't this make a LOT more sense?

You can't efficiently adapt to all these 3 in just 1 workout

Imagine you were in a 1 hour math lesson and you were going to learn basic adding for the first 20m, then complex algebra and then some college level topic.

Yes you need to know one to learn the other BUT you can't just learn them all at once

This method's taken me from plateauing at 30kg on dips for 3 reps to 41kg for 4 reps in just 3 WEEKS

How does this look like?

You essentially start with low intensity (RPE 6-7) and high volume. which is for hypertrophy while not fatiguing your CNS

By the 3rd week you'll reach high intensity low volume (2 set method lol). Here you take on lots of muscular and CNS fatigue BUT you adapt towards lower rep range (1RMs-3 reps)

You then deload to get rid of that fatigue and then hit a 1RM week with just some training after hitting your 1RMs, then repeat that cycle

I'll post an example of this

This is periodization. And is what the fitness "experts" like Ian Barseagle have been hiding from you

In Ian's program for example (SSS) You see all the transformations are 3-5 months because you are destined to plateau without varying intensity and volume because your body is too good at adapting and doesn't want to dedicate it's valuable recourses towards something. By varying the stimilus you force it to adapt to new things, thus growing

+ most people who are actually strong in Ian's program aren't even using the 2 set method.

Thats a long post for today, I hope you get some value

Best of luck bro, keep overloading

-Orfeas Onasis

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