Calisthenics offers a versatile and effective way to build strength and muscle and master new skills using your body weight.
To make the most of your workouts, it’s essential to understand how to structure them according to your goals.
Whether you’re focusing on calisthenics strength, hypertrophy, or skill development, each goal requires a different approach to reps, sets, rest periods, and weekly splits.
Let’s break it down.
Understanding Strength, Hypertrophy, and Skills in Calisthenics
In calisthenics, strength training focuses on increasing maximum force output, such as achieving a one-arm push-up or a strict pull-up.
Hypertrophy is muscle growth, achieved through controlled, high-volume exercises that stimulate muscle fibres, such as dips or elevated push-ups.
On the other hand, skills involve mastering specific movements like the L-sit or handstand, which require a mix of strength, balance, and body control.
Reps for Strength, Hypertrophy, and Skills
When training for strength, aim for lower reps (3-5) with exercises that challenge your maximum capacity.
Higher reps (8-12) are ideal for hypertrophy, providing enough time under tension to encourage muscle growth.
For skill work, reps can vary greatly depending on the movement.
For example, a beginner practising handstands might start with sets of 10-15 seconds of holds, while someone working on muscle-ups may perform multiple low-rep sets focusing on technique and form.
Sets for Strength, Hypertrophy, and Skills
Sets, or the number of times you repeat an exercise, also depend on your goals.
For strength, 3-5 sets per exercise allow you to perform at high intensity.
For hypertrophy, 3-6 sets promote muscle fatigue and growth.
Skill training often requires multiple sets of low reps focused on perfecting technique.
For example, if you’re learning the frog stand, you might do 3-5 sets of holds, focusing on balance and alignment.
Rest Periods for Strength, Hypertrophy, and Skills
Rest periods are crucial in your calisthenics workout.
For strength training, longer rest periods (2-5 minutes) between sets allow for better recovery and maximum effort.
Hypertrophy training still benefits longer rests, but it is not as essential as strength training. A shorter rest (60-90 seconds) may be appropriate if you are pushed for time.
Skill work may vary; if your failure point is muscle fatigue, rest more; if the failure point is technique failure, you probably require less rest.
Weekly Split: Push, Pull, Legs
A well-structured weekly split can help balance your training and recovery.
A basic calisthenics plan could include Push, Pull, and Legs workouts.
Push days focus on exercises like push-ups (horizontal push) and pike push-ups (vertical push).
Pull days include movements like bodyweight rows (horizontal pull) and assisted pull-ups (vertical pull).
Leg days target the lower body with pistol squats, lunges, and calf raises.
Splitting your workouts in this way ensures that all muscle groups are trained evenly.
You can break push and pull days into vertical and horizontal to ensure a balanced workout.
For example, vertical pull exercises such as pull-ups work different muscles than horizontal pull exercises like inverted rows.
Similarly, vertical push movements like handstand push-ups target different areas than horizontal push movements like regular push-ups.
Progression in Calisthenics
Progression is key to advancing in calisthenics.
Unlike weight training, where you simply add more weight, calisthenics progression involves gradually moving to more challenging variations.
For example, if you can easily perform standard push-ups, progress to close hand push-ups.
This approach allows you to build strength and skills safely and effectively over time.
Individual Goals: Tailoring Your Training
Your goals will determine the specific exercises and techniques you include in your routine.
For instance, if you want to build strength for a muscle-up, your training might include explosive pull-ups and dips.
If your goal is to achieve an L-sit, you’ll focus on core strength and flexibility, incorporating tuck holds and leg raises.
Remember, calisthenics is highly adaptable.
Whether you’re a beginner working on your first push-up or an intermediate athlete aiming for a muscle-up, a well-structured plan that aligns with your goals is crucial.
Consistency, patience, and a focus on progression will help you achieve maximum results.
