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Thread: Mass calistenich doubt

  1. #1
    dajene is offline Junior Member
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    Default Mass calistenich doubt

    Hi, i read the book 'C-mass' and I understand that to grow I must do around two sets of about 10 reps. So, i saw the first routine, that told to do 3-4 days for week: progression squat, progression pull up, progression push up. I can do only 4-5 chin ups, so I can't use only that in progression pull up.

    So, I think to do:

    full squat: 2x10
    jump: 5x5

    chin up: 2xmax
    australian pull up: 2x10

    dip: 2xmax (around 5)
    full push up: 2x10
    and if I'm not so tired some diamond push ups

    it's ok?

  2. #2
    rocketdog is offline Senior Member
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    Default

    dajene,

    You’re not going to add much muscle mass with the program you outlined.

    As a general rule you need to get under a bar loaded with weight and focus on basis presses and pulls. And you need to eat.

    Also as a general rule, stay away from fitness books that are written by folks that haven’t proven results themselves. Those guys are strong as heck and look great due to an incredibly low body fat percentage but they are not guys loaded with muscle mass.

    My suggestions are Power to the People by Pavel, first to get you strong and then to follow the bear program or Supers Squats by Strossen.

    -RD
    Philip Ross likes this.

  3. #3
    Eoin Kenny is offline Senior Member
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    Default

    Are you a complete beginner? If so you'll add mass in the program you've outlined sure, is it optimal... well... what is really?

    If muscle is your only goal then you're better off getting a set of used dumbells online and doing a massive amount of volume 2-4 days a week. But if you're doing calisthenics for the skills component also then some type of hybrid program might suit you best.

    Are you 100% focused on hypertrophy or is there any other goals you have? Why are you doing bodyweight exercises? Sorry these are important questions to answer before I can help you anymore. All the best!

  4. #4
    Robert23 is offline Senior Member
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    Default

    It depends on what you want for sure. Pure hypertrophy, body weight for upper body is probably better. It will just take longer to get big. Legs weights are probably better.

    If you want a mix of both hypertrophy and skill stick with bodyweight.

    Just my opinion. I'm reading a book called Overcoming Gravity by Steven Low. It was recommended to my by pelusa. It's fantastic, I highly recommend it.

  5. #5
    Eoin Kenny is offline Senior Member
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    Quote Originally Posted by Robert23 View Post
    Pure hypertrophy, body weight for upper body is probably better. It will just take longer to get big.

    If you want a mix of both hypertrophy and skill stick with bodyweight.
    Do you mean that bodyweight is probably better because it's superior somehow to weights? Like safety or something? I would disagree, but it really does depend on so many things.

    Quote Originally Posted by Robert23 View Post
    Just my opinion. I'm reading a book called Overcoming Gravity by Steven Low. It was recommended to my by pelusa. It's fantastic, I highly recommend it.
    Lol, I just finished it, really good. I thought the section on injuries was a little overblown, but useful enough I guess. Also I had to skip most of the exercise progressions since I'm not interested in most of them. But yeah, you learn a lot for it.

  6. #6
    Chris Hansen is offline Senior Member
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    For what it's worth, I was just reading the latest newsletter from Jason Ferrugia. Here's what he had to say about volume:

    Research and real world evidence shows us that three sets always outperforms one set. It’s at least twice as effective.

    From that info we might conclude then, that doing six sets is twice as effective as three. But that’s not necessarily true. The increased number of sets starts getting less effective once you go beyond four.

    Four might be better than three, but that doesn’t mean eight is better than four.

    Ya feel me?

    Werborn’s studies on muscle growth showed that 30-60 total reps per workout was optimal for size gains.

  7. #7
    Eoin Kenny is offline Senior Member
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    For uneven work I wonder how you would factor in both sides? Like CC1 basketball push ups for example?

  8. #8
    Philip Ross is offline Senior Member
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    Default More Volume

    Quote Originally Posted by dajene View Post
    Hi, i read the book 'C-mass' and I understand that to grow I must do around two sets of about 10 reps. So, i saw the first routine, that told to do 3-4 days for week: progression squat, progression pull up, progression push up. I can do only 4-5 chin ups, so I can't use only that in progression pull up.

    So, I think to do:

    full squat: 2x10
    jump: 5x5

    chin up: 2xmax
    australian pull up: 2x10

    dip: 2xmax (around 5)
    full push up: 2x10
    and if I'm not so tired some diamond push ups

    it's ok?
    You'll need to add volume if you want to gain size. 3 to 5 sets is what I've generally recommended.

    It's also difficult to make large gains with your lower body without external resistance. If you are dead set against using weights (Kettlebells, Barbells or Dumbbells), you will want to incorporate some hill sprints. What kind of jumps are you doing? Leap ups, thrust ups?

    Good luck putting on your size!
    Phil Ross, Master RKC, 8th Degree Black Belt, PCC, CK-FMS, Bodyweight Specialist
    Strength and Honor
    www.philross.com
    www.kettlebellking.com
    www.americaneaglemma.com

  9. #9
    Philip Ross is offline Senior Member
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    More Volume:

    If you want to gain size, you'll need to up the amount of sets to 3 to 5 sets. It's also much easier to put on mass if you engage in resistance training (Kettlebells, Barbells, Dumbbells), especially when it comes to putting on leg size.

    If you are dead set against using resistance training and only want to practice bodyweight, it's doable, but you will be limiting yourself. Using external resistance is still "natural", remember that people used resistance to farm and build.

    You can also use the 10 Second Push-up, where you go slowly through the range of motion. Check out this video I did a little while back: https://www.youtube.com/watch?v=UZ-S5HK7r2w

    If you want to gain leg size, you'll need to incorporate some hill sprints in as well. What type of jumps are you doing? Leap ups, Thrust ups, Frog Leaps? Again, it will be easier and more effective to add resistance training.

    Good luck!
    Phil Ross, Master RKC, 8th Degree Black Belt, PCC, CK-FMS, Bodyweight Specialist
    Strength and Honor
    www.philross.com
    www.kettlebellking.com
    www.americaneaglemma.com

  10. #10
    Eoin Kenny is offline Senior Member
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    I'm not sure I'd recommend doing jump work until you've built up some solid muscle for at least 6 months. A friend of mine just damaged his knee cartilage from such training for basketball and he'll never walk the same again.

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