Calisthenics en masse

21/8-2015

Today I made a point out of not using either dumbbell or barbell. Instead I relied solely on my own body weight for resistance. I selected 7 different body weight exercises that I performed in cycles. I did 5 cycles, which made for a total of 35 sets. I let myself rest 10-15 seconds in between exercises and 90 seconds in between cycles. Here come the details:

1. Pushups, 3 variations. 5x10-15/variation. In total: 180 pushups.

2. Pullups. 5x6-12. In total: 42 pullups.

3. Dips, 5x6-12. In total: 46 dips.

4. Body-rows, 5x8-12. In total: 50 body-rows.

5. Shoulder-pushups, 5x10. In total: 50 shoulder-pushups.

6. Triceps dips, 5x20. In total: 100 triceps dips.

7. Bicepschins, 5x5-10. In total: 36 bicepschins.

Comments


The 3 variations of pushups were the following: ordinary pushups, inclined pushups with the feet on a bench and the opposite; inclined pushups with the feet on the ground. I performed these 3 variations without rest in between, so that 1 set consisted of all 3 variations (and never less than 30 pushups in total).


"Body-rows" means hanging underneath a smith machine-barbell and "rowing" myself up and down while making sure to keep the body stiff and stretch.


For the shoulder-pushups I hooked my feet into wall bars.


This routine resulted in high pulse and a great overall pump. I'm a firm believer in the many benefits of calisthenics. In the near future I will publish an article on the subject. Sometimes it is argued that calisthenics don't build muscle and that it is merely good for stamina and endurance. That is wrong. You can indeed build quality muscle with body weight exercises. If you have doubts - try my routine above, just once. Afterwards I guarantee that every instinct in your body will tell you that I'm right about the muscle building possibilities that come with intense calisthenics.

Daniel Schou, author of the Penandbarbell.com blog.

#BodyweightWorkouts #WorkoutRoutines #Exercises #Buildingmusclemass #Burningfat

Recent Posts
Copy of Great and underused exercises, part 2

Copy of Great and underused exercises, part 2

Copy of Bench pressing Hollywood style

Copy of Bench pressing Hollywood style

Defeat your ego and conquer quality

Defeat your ego and conquer quality

The energy building workout

The energy building workout

The minimalistic save workout , part 2

The minimalistic save workout , part 2

Pecs and Cardio Monday

Pecs and Cardio Monday

Nutrition when in pursue of a chiselled body

Nutrition when in pursue of a chiselled body

The benefits of targeting one single muscle group

The benefits of targeting one single muscle group

The bonus benefits of intense high volume training

The bonus benefits of intense high volume training

Bench pressing Hollywood style

Bench pressing Hollywood style

The reason I always go back to high volume training

The reason I always go back to high volume training

The perfect back workout

The perfect back workout

How weight training will strengthen you for life outside of the gym

How weight training will strengthen you for life outside of the gym

A protein drink in the style of the golden era

A protein drink in the style of the golden era

Summer abs: starting out early by doing 3 simple things

Summer abs: starting out early by doing 3 simple things

{"items":["600caf58fe407e0017aada15","600caf3384524c00172cd51c","601e76075da1f10017a2e266","600ca205eb53f70017d434fc","600ca205eb53f70017d434f9","600ca2051d1e08001851d2f4","600ca205eb53f70017d434fa","600ca205eb53f70017d434fb","5fda815ce440cc0018755654","5fda815ce440cc0018755657","5fda815ce440cc0018755653","5fda815ce440cc001875565b","5fda815ce440cc0018755659","5fda815ce440cc0018755655","5fda815ce440cc0018755652"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":36,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":["SHOW_ON_THE_RIGHT","SHOW_BELOW"],"galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":60,"textBoxWidth":200,"textBoxWidthPercent":75,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":1000,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(87,87,87,0)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","targetItemSize":1000,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":60,"externalInfoWidth":0.75},"container":{"width":220,"galleryWidth":256,"galleryHeight":0,"scrollBase":0,"height":null}}

Read more about...

Workout Routines

Training Philosophy

Building muscle mass

Read more about the different muscle groups...

Arms

Abs

Chest & Back

Nutrition & Diet

Exercises

Burning Fat

Shoulders

Legs

Cardio

penandbarbell.com

 by Daniel Schou

 

  • PENANDBARBELL.COM

  • More