The Basics
Calisthenics is a type of exercise done by using your body weight as a means of generating resistance instead of using external resistance like weight training.
Strength, endurance, flexibility, and coordination can all be developed by the one who performs them regularly.
As a beginner, its basic exercises are Push Up, Pull Up, Squats, and Hinge movements.
Eventually, as you get stronger, you can add more movements and more resistance (with angles or weights)
Weighted Calisthenics
Weighted calisthenics, on the other hand, is a type of calisthenics that uses an external weight to provide resistance to a bodyweight workout.
It needs the use of weighted equipment for strength-training exercises.
People of all fitness levels benefit from weighted calisthenics, but you could say this is a type of calisthenics used for intermediate and advanced athletes.
Weighted calisthenics increases muscle mass more than regular calisthenics and is suggested for strength and size increase.
In summary, it’s an easy way to bulk up and get a larger body!
Related Article: Weighted Plank Benefits
Benefits Of Weighted Calisthenics
1. Breaking Plateaus
Weighted calisthenics helps you break strength and muscle-building plateaus, in addition to making you appear like a beast at the gym, which may sound incredibly amazing for having body goals.
These workouts are the most effective way to increase your strength.
You may also develop muscle by adjusting your rep ranges and sets.
2. Strength And Muscle Growth
Weighted calisthenics is a far more realistic way to track your strength growth. You’ll know you’re growing stronger simply by increasing weights.
You’ll still be working on your favorite activities with weighted calisthenics, but they’ll be harder. As a result, complex workouts are still employed, resulting in increased strength and muscle mass! Always remember to include a good meal plan that matches your workout.
You’ll never run out of workouts to complete when you mix numerous calisthenics variants with extra resistance.
3. Simplicity
This is a great thing about calisthenics. They have a variety of exercises you can do once you’ve mastered the fundamentals.
There are several push-ups, pull-ups, and squat variants that can help you reach your ultimate body goal.
4. Better For Your Joints
Weighted calisthenics is an excellent technique to strengthen and tone your body. In comparison to lifting weights, weighted calisthenics is better for your joints.
While lifting weights is beneficial to your health, it does take a toll on your joints when you lift greater weights.
Rather, it transforms your muscle into a more lively, healthy, and powerful part of your body!
Related Article: High Volume Calisthenics
When To Start A Weighted Calisthenics Program?
The best moment to start a weighted calisthenics routine is when you reach the 10-repetition threshold. Once you reach 10 push-ups, 10 pull-ups, or 10 squats, you are ready to add weight to your workout. Remember that progressive overload is the best way to build muscle, and hypertrophy repetitions should stay in the 8-12 reps.
But if you’re new to this, don’t rush the process, and more importantly, have your own planned workout routine.
The fact that progressions are simpler does not imply that you should add more weight than you can bear. Slow and steady improvement will always be preferable to rapidly gaining weight.
A basic guideline depending on the muscle you are working on could vary, and for this reason, we suggest this amount of reps to start with without weight.
- 10 pull-ups
- 15 Dips
- 25 squats
After that, you’ll need some type of weight resistance.
Weighted Calisthenics Equipment
The equipment you should choose is determined by the workout you’re about to do as well as your own preferences.
The best result is obtained by wearing a weight vest and adding a dip belt, as well as ankle weights, wrist wraps can also be utilized to safeguard your wrists when you’re working out.
Weighted Vest
- Because they sit in a fairly comfortable posture that equally distributes the weight vertically down, weighted vests are the most common weight used in weighted calisthenics.
- They can also hold a lot of weight; many weight vests can hold anywhere from 15-30 kilograms.
Dip Belt
- The benefit of the dip belt is that you can change weights in the gym and its cheaper than a weight vest.
- On the other hand, with the weight vest, you can do many exercises unlike the dip belt wich may be limited to dips and pull ups.
Ankle Weights
- Ankle weights are an excellent way to strengthen your core.
- They are linked to the feet and can make most bodyweight activities more difficult than they should be.
- They’re great for core workouts like leg lifts, where they add a lot of resistance.
Bottom Line
Calisthenics is an excellent kind of exercise. Depending on your objectives, though, strict bodyweight calisthenics may not be the best way to achieve them.
If gaining muscular strength and endurance is your ultimate goal, weighted calisthenics is almost certainly the greatest means to do it.
