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hey what's up guys and welcome to
another one in this video i'll share my
thoughts on a subject that a lot of you
guys have asked me about and that is how
to get bigger with bodyweight exercises
so i often get messages like i work out
for hours every day but i'm just not
seeing
any results so as i see there are like
three overall factors in this
and the first one number one is
nutrition i don't know if this comes as
a surprise for some of you but in case
you didn't know
you burn a certain amount of calories
every day and if you just
take in more calories than you burn
you're going to be in a calorie surplus
and when your body is in a calorie
surplus you put on weight
and a lot of people fail in this part
i'll talk about later number two is the
workout part
if you want to put on muscle mass you
need to make sure that your muscles get
worked in a way that they have to
rebuild themselves stronger and bigger
for the next time
and that's called hypertrophy training
i've talked about this before
and the most effective rep range for
achieving hypotrophy is like around 6 to
12 reps
and that of course that doesn't mean you
can just go to the floor and do
12 push-ups if if you could do like 20
in a row no my friend
that's not how it works you need to find
an exercise that is hard enough so you
can just barely
complete the six to twelve reps and this
is where training with weights
is really easy since you can just add or
remove the weight and adjust it that way
very simple but if you're just a bit
creative with calisthenics you can just
do different variations and achieve
the same and if you do weighted
calisthenics it's pretty easy since you
can just add extra weight to your body
weight exercises
and the third one is genetics it's
completely different from person to
person how our body responds to
different type of workouts
some people can make a change pretty
quick and for others it just takes a
long
long time also you could be like really
strong naturally
and that's not necessarily a good thing
in terms of gaining muscle mass
you know if you could already do like 20
pull-ups in a row you know some people
can just do that then you're not going
to put on much muscle mass with pull-ups
then you'd have to add extra weights
from the beginning but at the same time
if you're really naturally strong
calisthenic you can get crazy good
at all these tricks you know 360s and
720s and so on but that's just not gonna
give you
bigger muscles either also another thing
of course is age
like if you're a young teenager your
body is bubbling with hormones and if
you're old
everything is just you know slower and
it's harder to do stuff like putting on
muscle or losing fat so
a lot of people often compare
calisthenics and weightlifting
claiming that weightlifting will get you
bigger always
and i mean that's true from what i've
observed is true
if you take 20 random weight lifters and
compare them to 20 random people doing
calisthenics i think that the weight
lifters overall in general would be
bigger but that doesn't mean that
calisthenics cannot do the same
now maybe people are just doing it the
wrong way haha no
not like the wrong way let me explain
first of all i think that one of the
reasons that weightlifters and
bodybuilders are often
bigger than people doing calisthenics is
because they care
way more about the nutrition that's one
thing another thing is that
i think that there are a lot of people
doing calisthenics who are this
kind of lazy type they just like you
know go to the park
do some pull-ups just chill a bit don't
don't really want to pay for a gym
membership and don't care that much
about nutrition again
so he just works out at the park and
hangs out and
full respect to that we all have
different ways of doing things and the
super serious
tough guy attitude muscle-minded gym rat
is not doing like a better job in my
opinion it's just about whatever makes
you
happy right but it just is a whole other
way to work out and with a totally
different purpose
and then there are a lot of people in
calisthenics who just don't train to get
bigger they just do it for the tricks
and the truth is i almost never work on
tricks i just do calisthenics strength
and hypotrophy training
and then when i shoot some videos
sometimes i do some tricks just to show
off i guess
just i'm just being honest i show the
tricks in my videos but my workouts look
completely different like you can see in
the workout program at my website that's
what made me
go from 65 kilo to 78 kilo in a year
with only body weight exercises but the
number one key
to getting big in calisthenics and in
anything really
is still nutrition if you're a really
skinny guy like i was you have to eat a
lot more than you're used to
and i think a lot of people really fail
on that part i mean look at this comment
i found
but chris i'm working out five hours
every day and i'm still not seeing any
results
bro you're not supposed to work out that
much at
all remember the more you work out the
more calories you burn
and the more you have to eat to put on
mass plus when you're working out for
that long amount of time your body and
muscles will eventually start to like
break down itself
in order to get energy from somewhere
that's a bad idea as i usually say
like don't train hard train smart it may
sound a bit cheesy
but it's just to illustrate that even
though you're working really hard
for like five hours in the gym it's
better if you just work out for maybe
two hours in the gym every second day
and just make sure that you get a lot of
sleep and a lot of food you really don't
have to waste
hours in the gym every day you really
don't but as i talked about before
of course the training itself matters a
lot as well for putting on mass
if you don't push yourself to the limit
when you work out your muscles are not
going to rebuild stronger and bigger you
have to focus on the sets and reps and
not spend too much time
on doing the tricks time under tension
is really important as well
i see many fitness youtubers just
telling you to bang out as many pull-ups
or chin
ups as you can like
brother's path and that's really bad
advice you want to do it slow
and controlled with a proper form focus
on really like contracting the muscle
like mind to muscle focus on that it's
not about doing as many as you can
it's about doing it as hard for yourself
as you possibly can
like quality over quantity so i hope you
guys could use this for something
make sure to slap a like down below
comment if you have any requests
i just want to thank you all for all the
support and all the guys contributing
with
uh subtitles that really helps a lot now
you can click down below and you can do
subtitles for this video and that helps
me so much
if just one guy from germany makes
german subtitles to this then a lot more
german people will be able to understand
what's being said so thank you guys for
doing that
i'll see you in the next video and by
the way now we're on the whole subject
about calisthenics and getting bigger
make sure to click into my website and
check out the workout program i made i'm
getting a lot of positive response on
this one
so make sure to check it out okay last
time goodbye everything is [ __ ]
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