An Amsterdam-based personal trainer addresses your calisthenics FAQs.
Calisthenics continues to grow in the fitness world, captivating more people from Amsterdam to every corner of the globe. As more individuals contemplate swapping the traditional gym setting for a local calisthenics park, I would like to address the common questions and help you determine if calisthenics is your ideal fitness journey. The question's we'll cover:
Should You Only Train Calisthenics
Is 1 hour of Calisthenics Training Sufficient For Progress
Can You Build Muscle With Calisthenics
By the end of this blog, you'll have valuable insights to decide if starting on a calisthenics journey aligns with your fitness goals.
Should You Only Train Calisthenics
Defining Calisthenics
Let's begin by understanding what calisthenics is and how calisthenics training can be adjusted for any level. Calisthenics is any form of bodyweight training, from basic push-ups, squats to advanced bodyweight skills such as muscle ups and handstands. So you've already been experiencing calisthenics training for years, but just didn't know it.
While the discipline has seen various trends, including freestyling with dynamic bar tricks and streetlifting with weighted 1 rep max pull-ups, our focus is on the average individual seeking to achieve these specific goals—building an impressive physique, increasing overall strength for daily activities, safeguarding your body against injuries, or improve flexibility and mobility for a youthful feel—through the joy of calisthenics.
The Versatility of Calisthenics
People starting calisthenics often wonder if they should only train calisthenics and the answer is simply no. Calisthenics just like any training method is a tool for you to use to reach your fitness journey. The goal is the goal, and you can use whatever tools/ methods you have available and like doing, as you enjoy the journey and stay consistent.
You can opt to train solely in calisthenics or integrate it with other methods, the goal is to make your fitness journey enjoyable and effective. Many are drawn to calisthenics for its dynamic and fun nature, providing a convenient way to train your full-body at local calisthenics parks in Amsterdam and else where.
Have an Open-Minded Approach
At Famba Fitness, we recognize the benefits of calisthenics alongside other training methods, such as weight training. Our approach involves leveraging the best tools for specific fitness goals.
Calisthenics excels in compound movements that enhance strength, muscle development, and body control. We complement this with weight training, addressing isolation movements to correct imbalances, target underdeveloped areas, and engage in rigorous leg training.
By having an open-minded approach to your calisthenics journey and incorporating many tools, you can build an impressive physique, learning captivating moves and deepening your understanding of your body's mechanics.
Is 1 hour of Calisthenics Training Sufficient For Progress
How Much Time Should You Invest In Your Calisthenics Journey?
The concept of time in training is intriguing because many individuals tend to fixate on it a bit too much. There's often a belief that spending a specific amount of time on a particular exercise or routine guarantees success. The reality is a bit more nuanced – while the time you dedicate to training does impact your results, its significance varies based on your unique fitness goals.
In the gym or calisthenics park, I've witnessed people training for extended periods, sometimes 2-3 hours. However, a considerable portion of that time is often spent on distractions like phones or conversations, making time a challenging metric to assess.
For now, let's consider it as a tool to gauge how much time you should invest in each training session and per week to progress toward your fitness objectives.
In my experience, especially for beginners venturing into calisthenics, dedicating 1 hour per session proves to be an ideal duration. Allocating a total of 3 hours per week emerges as a sweet spot for witnessing significant progress. Therefore, yes, 1 hour of focused calisthenics training 3x per week, is sufficient to make strides and achieve your fitness goals.
For the Time-Pressed Individuals
Acknowledging that not everyone can dedicate a full 3 hours per week to their fitness journey, I suggest a minimum commitment of 2 hours. This can be conveniently split into two 1-hour sessions or three 40-minute sessions, offering flexibility in your training routine to effectively work towards your fitness goals.
Although this approach may not deliver results as rapidly as investing more hours, it ensures progress remains well within reach. It's essential to emphasize that this journey is not a competition; rather, the crucial factor is committing consistently to a set number of hours each week to witness positive and sustainable outcomes.
Quantity is Important but Start with Quality
Delving deeper into the question reveals that it's not just about the time spent training; it's about the quality of attention you invest. Through my personal training journey and working with clients, I've observed that optimal results stem from giving full attention to each repetition and set.
The value derived from one set performed with complete focus surpasses that of one hundred sets executed with distractions. I'm exaggerating but I want you to understand that attention really does play a major role in your fitness journey.
A lack of attention not only increases the risk of injuries but also hinders progress, as you may overlook cues from your body to enhance technique, engage muscles effectively, and learn efficiently.
For instance, if time constraints limit you to a shorter training duration, then fine. Execute the sets you can do with utmost attention, and you'll derive more benefits compared to rushing and losing focus.
If your going to start a calisthenics journey, aim for 1 hour per session, 3x per week, dedicating your full attention to each repetition . This mindful approach will undoubtedly bring you better progress and results along your fitness journey.
Can You Build Muscle With Calisthenics
How to Build Muscle
I enjoy address this question, as I can relate to the initial uncertainty surrounding calisthenics and muscle building. Before undertaking my personal training course, like many, I believed that weight training was the sole path to building muscle. However, upon discovering calisthenics, I questioned whether bodyweight training could truly serve as a sufficient tool for muscle development. The answer, with enthusiasm, is a resounding yes – calisthenics can indeed build muscle.
To grasp this concept effectively, it's essential to break free from the notion that lifting heavy weights is the sole driver of muscle growth. Understand that the body doesn't discern between a dumbbell, a table, or your own bodyweight; in its language, all it recognizes is resistance. Whether you're performing weighted squats or executing a bodyweight single-leg squat (pistol squat), the principle remains the same but manifests differently.
Building muscle hinges on stimulating muscular adaptations. This involves subjecting your body to resistance, engaging in challenging movements that prompt the muscles to return stronger. During the training phase, you induce controlled damage to the muscle tissue. Subsequently, the recovery process commences post-session, aided by proper nutrition, sufficient sleep, and effective stress management.
Progressive Overload
Understanding the principle of progressive overload is crucial for effective muscle building. Many individuals, regardless of whether they're training in calisthenics or with weights, often fall into the trap of not challenging themselves in the right manner.
Progressive overload involves subjecting your body to specific stress during each session, allowing it to adapt and return stronger with adequate recovery. The objective is to challenge yourself consistently, aiming to surpass your previous session's performance in some way. You can do this by increasing the reps, sets, improving technique, enhancing muscle engagement, heightening focus, and more. There are numerous ways to progressively overload, ensuring continual progress in your fitness journey.
When adhering to your training program, actively seek ways to implement progressive overload. Avoid the monotony of repeating the same routine, movements, or lifting the same weight indefinitely. Always strive to challenge yourself, fostering continuous improvement.
While calisthenics may present a slightly more intricate path to progress compared to weight training, it offers unparalleled versatility. With weights, progression often involves lifting a heavier load, which can become repetitive. In calisthenics, the diversity of movements and combinations makes it more engaging and enjoyable.
For instance, if your goal is muscle building and you're scheduled to do pull-ups but find your strength isn't at its peak, you can regress the movement in various ways to ensure you still reach your desired rep range. Options like band-assisted pull-ups, jumping pull-ups, or seated pull-ups provide flexibility, allowing you to stimulate muscle gains effectively.
Determine Your Goals
As we conclude, it's crucial to define your fitness goals before embarking on any training, be it calisthenics or another discipline. Whether you aim to build muscle, lose fat, enhance strength, or maintain youthful vigor, your goals will dictate the most suitable training methods to achieve them.
Calisthenics stands out as an excellent avenue for attaining various fitness objectives. Whether your aim is to build an impressive physique, increase overall strength for daily activities, safeguard your body against injuries, or improve flexibility and mobility for a youthful feel, calisthenics offers a dynamic and engaging approach.
In my years of experience, I've witnessed how calisthenics has become a preferred training method for many individuals. Its enjoyable, exciting, and dynamic nature keeps motivation high, fostering consistency and, ultimately, goal attainment. The era of monotonous weight training as the sole option is long gone; now, you can pursue your fitness goals in an exhilarating and challenging manner while gaining a deeper understanding of your body.
