Calisthenics is a great way to work out and is becoming more and more popular all the time. If you are new to calisthenics or working out in general then hopefully you will find these useful. Below we have listed 10 simple tips to improve your calisthenics workouts and to help you make more gains.
Be Consistent With Calisthenics
If your not seeing the results you want then this is probably the reason. Not being consistent is one of the top reasons for lack of process. If your working out 3 days in a row then not for a week then working out 2 days then not for another 5 then your doing it wrong. You need to have some kind of routine or plan set up so that you can progress. You can either make yourself a plan or find one online. Routines sound like a big commitment but they can be very flexible and can be built around your life so that you always have time to workout and stay consistent.
Keep Yourself Motivated
Staying motivated can be tough, especially if you are not seeing any progress and results even though you are working hard. Staying consistent is the key to staying motivated because when you are consistent you see results which keeps you motivated. But there are those days where you get back from work or school and you just can’t be bothered to workout. This is a problem you will face not just in calisthenics and working out but anything remotely difficult. Try listening to music to get you hyped and motivated to workout watch some motivational videos whatever works for you. I find watching the highlights of a boxing match or MMA Fight really gets me pumped for a workout. Overall just stay at it keep your head and you will succeed.
Always Warm Up
Warming up is key for preventing injury and getting your body ready for a workout. Just some simple stretches or a few minuets cardio is all you need before a workout. There are many guides on the internet showing you different stretches so it never gets boring. Just make sure you elevate your heart rate and warm up your muscles before working out.
Don’t Ignore Injuries
This one ties in with warming up because like I said if you don’t warm up them you can get injured. If your get injured take a break from working out. Or at least avoid working out with that part of your body because if you try to then you will probably just make the injury worse and it will take longer to heal. One of the most frustrating examples of a calisthenics injury is a wrist injury it prevents you from performing lot’s of calisthenics exercises. But trying to push through the pain will only make things worse. And the injury will take eve longer to heal and if your not careful it could become long term. So if you feel even a slight wrist pain try to avoid using it.
Eat A Healthy Diet
It is said that diet is said that building muscle is 20% Exercise and 80% nutrition so as you can tell eating a good healthy diet is a must for building muscle. Try to incorporate in a high amount of protein some Carbs and a little fat in each meal. A good simple post workout meal I like is a nice chicken breast with some brown rice and some salad or other green vegetable. a easy meal you can have after a calisthenics session. Basically just make sure you got a high protein high energy meal post workout. If you want to learn more about the best foods to build muscle check out our article on the 6 Staple Foods For Building Muscle.
Push Yourself To Muscle Exhaustion
This is not so important when working with weights but in calisthenics it is a useful tool to really tire and wear out your muscle. You will know that you have worked your muscles to exhaustion on a set when you physically can’t do another rep of the exercise. However this does not mean you should be trying to physically hurt your muscles and push through the pain. Just go until your muscles are too tired and exhausted to go anymore.
Get Enough Sleep
Doing anything that requires effort is made so much harder when sleep deprived, Especially working out. It not only makes it much more difficult to workout and stay focused but can also cause injury if you don’t give your muscles time to rest.
Let Your Muscles Recover after Calistheincs
This ties in with sleep as sleeping is essential for your muscles to recover between workouts. Many people think if you want to get a bigger chest then you have to work your chest everyday or in every workout. This is simply not the case. Give each muscle group 1 or 2 days to rest before you work them again. This gives the muscles time to recover and in turn helps you gain muscle mass. here is how it works. ‘After you workout, your body repairs or replaces damaged muscle fibres through a cellular process where it fuses muscle fibres together to form new muscle protein strands or myofibrils. These repaired myofibrils increase in thickness and number to create muscle hypertrophy (growth)’. This is a short paragraph from an article by builtLean read the full article here.
Find a Training Partner
Having someone to train with is a great way to stay motivated keep pushing forward and just to make calisthenics more enjoyable. It makes doing calisthenics a much more enjoyable experience and you can really look forward to your workouts. You can motivate each other to push harder and do more challenging exercises. So if you can try to find a training partner.
Switch Up Your Routine
To stay motivated to train you have to be switching up your workouts. If you do the same workout you are going to get bored quickly and become unmotivated and it just won’t work. Try to have a variating routine with different exercises and variations of exercises. And also remember to keep increasing the difficulty of your workouts so you can push yourself more and more each time, and build muscle. Below we will link some calisthenics workout plans for you to check out
Also if you want to learn more about calisthenics consider reading our article on why calisthenics is better than going to the gym.