The muscle up is one of the most effective, yet simple exercises for complete upper body development. However, it can be somewhat challenging and daunting until you get into the swing of things (no pun intended), but no worries! Once you get your first one down, everything after that will be a cinch!
This is one of the moves I get asked about most frequently, but it doesn't have to be so difficult! Here is a super easy tip to use if you are stuck in a rut, and once you get better, you can progress to more advanced variations. Remember, you should be able to do at least 10 pull ups and 10 dips before attempting! Have fun!
One of the most effective calisthenics movements for upper body development is the muscle up. There are many ways to test your prowess in the muscle up, including doing as many as you can nonstop. Another is to see how quickly you can perform 10 in a row.
Check out this video of E trying it. Give it a shot when you have the chance! It also helps when everyone around you is having a blast!
When it comes to working out on the bar, you often see individuals performing complex moves that test the boundaries of human strength. However, you don't necessarily have to try anything quite as daunting to get amazing results.
It all boils down to the basics - muscle ups, dips, and pull ups. As demonstrated in this video here, if performed only a few times per week, this simple superset is sure to provide stellar upper body development. Once these become easy, there are many different variations you can attempt. Happy training!
And by "TUT," we are not referring to good old King Tutankhaman, nor the dance moves that are named after him, but in this instance, it stands for "Time Under Tension." When it comes to calisthenics, in order to build muscle, it's not about how many reps you can bang out in a row, nor the amount of weight pushed or pressed, but rather, as the name suggests, how much time you put your muscles under pressure, or tension.
See how the gymnasts do long sets on the rings, parallel bars, and pommel horse? That is what is referred to as time under tension, and is the very thing that allows them to create such massive musculature. Doing a 100+ push ups every day, while an impressive feat in its own right, will not give you that long sought after shredded physique. As a matter of fact, despite the fact that your strength and endurance may have gone through the roof, your body may not look much different at all.
As demonstrated by the gymnasts, time under tension is accomplished by performing long, drawn out, continuous sets with multiple movements. For example, on the bars, you can start with muscle ups, then move onto front levers, back levers, ice cream makers, pull ups, etc. all back-to-back, nonstop. Basically, you just keep going until you get gassed. The same can be done on the floor, with varying positions of push ups, handstands, planche (or planche progressions), etc. Just remember to do each rep in a slow and controlled motion. The idea is not to do as many as you can, as fast as you can, but to be able to feel the tension on your muscles for the entire duration.
For an example of "TUT" in action, check out this video. It's one of our favorites. ;-)
A few weeks ago, I made mention of the Rack workout bar I noticed on an infomercial. The verdict was that although this is a great piece of equipment, it is still grossly overpriced, and not absolutely necessary.
Just recently, I caught wind of this great product sold at Wal*Mart of all places. It is a standalone power tower that pretty much allows you to do all of the most effective upper body exercises, such as pull ups, dips, push ups, v-sits, , levers, planches, and it looks even sturdy enough for muscle ups as well.
If you have space in your room, garage, or even backyard (not sure about how rustproof it is), I would definitely recommend grabbing one of these for the bargain basement price of just $117! I just might order one myself.
People often ask me what the true definition of "calisthenics" is. In the simplest terms, it basically constitutes performing strength building exercises using nothing more than what good old mother nature gave you. This means not doing any type of "weight training" in the typical sense.
Now, this does not mean that I am anti-weightlifting, not in the slightest. I actually have a background of going to the gym for 10+ years before ever getting into this whole calisthenics movement, so I definitely endorse the merits of both. As a matter of fact, for many, it would be most beneficial to dabble in a mixture of the two. However, for the most part, I currently pretty much do nothing but calisthenics, and also endorse that to my friends and clients.
Here comes the tricky part. Every once in awhile, someone will "catch" me with some sort of weight in my hand, be it a sandbag, dumbbell, etc., and ask me if I'm cheating on my own principles. Well, not necessarily. There indeed is a fine line, and some people may have differing definitions, but here is my take on it. By adding weight to an exercise that I already perform consistently without weights, it is merely making it more challenging through increased resistance. For example, slapping on a backpack full of rocks when doing pull ups, doing dips with a weight belt, running with a weight vest, or practicing punching drills with light dumbbells are all effective methods of taking your skills to the next level.In a nutshell, I am still lifting my body as the main source of resistance, and not solely relying on external weights to provide it. The idea is that you do these same exercises regardless of whether you have the weights or not. The weights are only to compliment the movement to make it more difficult.
Here is a great article about adding weights to simple calisthenics.
Well, it's about that time of year when the kids are all back in school! What does that mean for us exercise enthusiasts? The parks and playgrounds are all free! Join me as I partake in a quick workout at the local park, one of many more to come as I kick off the new season!
Now that I've reposted all of my old blog entries, I thought I'd acquaint you (or reacquaint if you have been following me for awhile) to some of my YouTube videos over the years. As my philosophy states, there is nothing but pure calisthenics here. All you need to train your body to maximum fitness and strength... is the body itself. Check out the videos below to see how! Of course, always be safe, and don't try anything beyond your ability level.
Many more are in the pipeline, so keep posted! In the meantime, please enjoy these I have arranged for you. Also, don't forget to subscribe on YouTube if you haven't done so already! Have a nice workout!
The Local Bar is My Gym - All you need is a pull up bar for the best upper body workout you can ask for.
Office Workout - No time for the gym after work? Why... you're already there! "Thug Workout" at the Local Park - A thug in name only! Based on the popular street style workouts, this is one of my earlier works. "Thug Workout" Redux - At long last, an amendment to my popular first edition. Push Up Variations - Tired of the same old, boring push up routine? Try some of these to switch things up!
