Published January 11, 2012 | 
Gymnastics bar routines
Bodyweight Calisthenics: The Progressive Training Exercise Routine
A lot of people have a fixed idea of what a calisthenics workout should be. Unfortunately, far too many people just think of the activities they did in gym in high school. At the same time, you can get quite a bit of functional strength with the right bodyweight calisthenics routine. A progressive training routine is recommended in order to get the most out of your calisthenics workout. When you do this, you will actually increase your strength instead of just gaining stamina.
Calisthenics exercises are great in that they have the proof of time. Before today’s modern fitness routines and workout equipment, the calisthenics workout was the top form of training used around the world. In the old days, warriors would endure a progressive training program that involved using their own bodyweight to increase strength. For example, strength training that focuses on the ability to push stationary objects or pull yourself up a mountain eclipses a workout that focuses on a basic standard bench press.
Squats and pullups are the typical exercises associated with calisthenics. You can certainly get started with strength training with these kinds of exercises. The problem is that eventually these exercises focus on endurance rather than strength. Would you rather be able to do 100 pushups to exhaustion, or be able to do 10 perfect pushups with one arm? In order to really maximize your muscular development, you need to do low repetitions to get the most out of strength training. And because you are doing low repetitions, the bodyweight exercises you choose to do must be more difficult to accomplish. Well guess what, you can create a highly challenging calisthenics workout by using only your bodyweight.
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Calisthenics not only help you gain functional strength, but can also help you develop a lean body. What’s more, it could be claimed that getting better muscle definition requires using just your bodyweight. One example of this in action is a gymnast who has never lighted weights in his life. Alternatively, they are able to perform extremely agile moves on bars and rings, and perform quite a few jumps. You can find tales of gymnasts who have the capability to lift quite a lot of weight with no prior weight training. They do not have to worry at all about pull ups, except in the event that have to lift things nearly their entire body weight. The arms of gymnasts are typically large and have lots of definition.
This example alone should encourage you to add bodyweight exercises to your normal strength building training routine. The most important thing to remember, however, is to continue progressing your routine with harder and harder exercises rather than boosting your routine by repetitions. Convict Conditioning provides an excellent progressive training routine for even the novice gymnast. In essence, there are a variety of six exercises that will stimulate all of your muscle groups. No matter your skill level, you will find something to challenge you with given these ten step progression.
Before you can move to the next level in the progression, there are goals for sets and reps listed for each exercise. This will make sure that you keep your focus on strength training rather than to fall into the idea of training for endurance. There are even additional variations beyond the 10 steps. The variety is nice, but nearly unnecessary, as no more than 3% of the people who have tried this have been able to get to the last step for all of the major exercises.
Would you like to take a fitness challenge? Join me in giving up weights for the next 2-3 months. Instead, try this bodyweight calisthenics workout and see where it takes you. You will definitely be putting yourself through your paces. You can even give it up after the two months and return to weight lifting, seeing noticeable changes and improvements. You can see the results for yourself just by committing to a progressive training routine that focuses on using challenging calisthenics exercises to gain strength.
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