I truly love calisthenics and for me it's the best training method,
but it doesn't mean it's perfect.
There are some flaws in bodyweight training regime, like leg training.
And even though you can do it well, it can be done better using weights.
So here I'm going to share my experience of supplementing calisthenics
with weight training to create even more incredible method of working out.
Let's start with already mentioned leg training.
In my opinion weighted squats are the best lower body exercise there is.
You could try doing one leg squats to imitate squatting with weight, but that's not as good.
Legs are the biggest and the strongest muscle group, so you need work with heavy weights to exhaust them.
Another muscle group that is slightly overlooked by calisthenics is the lower back.
Of course, there are exercises like back lever,
handstand press or headstand press,
but it's just too easy for those muscles.
You use your hands more than your back and that's why you can't really fatigue it.
And this is where deadlift comes into play.
It does not only train your lower back
but also your legs and grip. That's number two on our list.
Next, we've got the chest.
I know there is a lot great bodyweight chest exercises like push ups,
flyers
or dips,
but the problem is, that you often don't push enough weight and you do endurance training.
You can add some weight to these exercises, but it's not very convenient.
The bench press is the best way of building strength and size of your chest.
It's easy to adjust the weight to be in your desired percentage of one rep maximum.
That's also one of my personal favourites.
And lastly - shoulders.
The best bodyweight exercise for shoulders is full range handstand push up.
The problem here is opposite.
It is too difficult, because you lift your whole body.
ou have to be very advanced to make it work and be able to do decent quantity of reps.
That's why an overhead press is an awesome exercise.
You can adjust the weight and do the full range of motion.
It's also easier to push yourself to the limit, because you don't risk falling on your head.
Adding those four exercises to your calisthenics routines can benefit you a lot.
My training is still at least 90% bodyweight only,
but when I combine it with these exercises I feel like I get a lot stronger.
You have to remember that your body is as strong
as the weakest part of it, so it's essential to develop it evenly.
Do you combine calisthenics with weight training as well?
Let me know what you think in comments, leave a thumb up and subscribe for more!
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