FitnessFAQs Podcast

What does the worst calisthenics program look like, and are you accidentally following it?

In this episode, we’re joined by Denis from Sthenics to challenge popular training myths and break down the science of calisthenics mastery.

Should you build strength or chase skills first? How many skills can you train at once without burning out? What’s the best way to combine static holds, dynamics, and weighted calisthenics in one training cycle? We unpack why “more variation” isn’t always the answer to plateaus, how to actually progress holds like the front lever and planche, and the role of ego, muscle mass, and technique in unlocking advanced skills.

We also discuss the problem with training to failure, how to troubleshoot weak points, and what to do when you don’t know how long a skill will take to master.

(0:00) - Worst calisthenics mistakes

(3:01) - Why bands are bad

(6:29) - Strength standards in bodyweight training

(19:17) - Best weight lifting exercises

(24:43) - Learn handstand push-ups

(35:55) - Mix skills and weighted calisthenics - program design

(45:20) - Train skills to failure?

(49:48) - Secret to faster progress

(52:13) - 1 step back, 2 steps forward

(56:43) - Testing is important

(1:00:53) - Holds Vs Dynamics for skills

(1:06:03) - Do you need big muscles in calisthenics?

(1:10:20) - Skip leg day?

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Follow guest:

Mike "The Saiyan" Smart was one of the most popular calisthenics athletes before injury ended his career. Today we talk about calisthenics, mental health and dealing with pain and injury.

(0:00) - The honest truth about calisthenics

(5:21) - Do genetics actually matter?

(8:29) - Goal setting and rates of progress

(12:31) - Turning pain into purpose

(17:41) - Always write down workouts

(21:20) - Hybrid training is best

(24:57) - Build muscle with calisthenics

(34:12) - Dealing with injury

(48:07) - How to reinvent yourself with purpose

(52 :12) - Beginner mindset is key

(53:16) - Anime is the greatest teacher.

Sponsors:

Meet Chris Beastmode Jones, a YouTube fitness legend I've been following since 2012. His passion for working out while motivate you to level up inside the gym and outside.

What does it take to build muscle naturally? What are some of the forgotten methods and principles we're overlooking in our workout programs? A discussion on the mental health benefits of going to the gym and becoming the best version of ourselves..

(0:00) - Meet Chris "Beastmode" Jones

(1:48) - How to balance self-acceptance with self-critique

(9:21) - The truth about bodybuilding lifestyle

(16:58) - Why discipline = freedom

(24:44)- The harsh truth about making progress

(32:08) - Importance of connective tissues and fascia

(40:15) - Mental health and gym

(46:20) - Building muscle won’t solve your issues

(51:47) - Don't be dogmatic, be well rounded

(1:00:55) - Missing muscles and movements

(01:10:49) - How to train pain free for longevity

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Sponsors:

Can you build muscle at maintenance? What's the best body fat percentage for growing bigger the fastest? Why Daniel believes maingaining is a smart choice. The optimal way to workout at maintenance calories. Geoffrey Verity Schofield makes a strong argument for the benefits of bulking. This podcast will give you confidence on bulking, cutting and maintenance, helping decide what's best for your goals.

Sponsors:

Ben Yanes is a biomechanics expert who teaches how to lift like a modern meathead. Expect to get better muscle growth by training smarter - applying the latest science with proven exercise principles for success. Today we're debunking 12 of worst myths that are wasting you time and effort in the gym.
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(0:00) - 1 - Just Lift Heavy Bro
(7:32) - 2 - You Must Squat, Bench, Deadlift!
(10:00) -  3 - Increase Your Testosterone With Barbells
(18:30) - 4 - The Mind Muscle Connection 
(28:55) - 5 - Bodybuilding Is Not Functional
(36:33) - 6 - You Need A Mobility Routine
(41:53) - 7 - More ROM is Better For Building Muscle
(51:46) - 8 - Using Straps To Lift Is Cheating
(58:05) - 9 - The 2:1 Pull to Push Ratio for Balanced Body
(1:02:12) - 10 - Perfect Posture
(1:05:50) - 11 - Activation Exercises For Warm-Ups
(1:11:21) - 12 - Stabiliser Muscles Should Be Trained
(1:19:28) - Green Flags for Correct Exercises