When most people think of getting ripped muscles, they think of weight lifting. While this can be true, there are other ways of getting ripped. One of the most effective and common ways of building muscle, losing fat, and getting ripped is calisthenics. But how do you get ripped with calisthenics?
Calisthenics is a highly effective way of getting ripped. While doing calisthenics, you are lifting and moving your body weight around. This will build up strength through natural movements in your joints, which also works to strengthen them. However, there are three rules that you have to follow to get ripped with calisthenics. First, eat less food, never give up, and be patient.
As you continue to read this guide, we will be discussing how you can lose weight and get ripped with calisthenics. Afterward we will go in-depth about the benefits of calisthenics and the exercises that you need to do to get ripped with calisthenics.
How To Get Ripped With Calisthenics
When people think of getting ripped, they tend to think about lifting weights. The cool thing about calisthenics is that you only need a pull-up bar and your body. The pull-up bar is where most of the exercises will occur, and your body will act as the weight you will lift. When you are looking to get ripped with calisthenics, there are six main steps that you will need to follow.
- Push Your Body Further
When exercising in any fashion, your body will not build strength or stamina unless you are pushing your body past what it was previously capable of. This is called progressive overload.
- To increase your strength with calisthenics, you are going to need to do more reps than you have done before. For example, if you could only do 10 pull-ups before, push yourself to do 11 next time.
- You can also increase your strength by doing more complex variations of the same exercise. For example, if you can do 10 pull-ups, next time, do 10 pull-ups with a wider grip than before. This will put more strain on your arms and back during your pull-up exercise.
- The last way to increase your strength is by doing slower reps. When doing slower reps, you extend the time your muscles are straining to keep your body weight lifted. A perfect example of this is negative pull-ups. To do negative pull-ups, pull yourself up to the bar like normal. However, lower yourself to the starting position slowly. Try to lower yourself slowly over 3 to 5 seconds when doing negative workouts.
If you are doing any of these to help increase your strength and get ripped with calisthenics, only do one at a time. Doing multiple of the progressive overloads listed above will significantly increase the risk of injury.
- Do Failure Sets
Doing failure sets is another way to increase your strength and get ripped. Failure sets are easy to understand. Keep doing reps until you literally can not do another rep. This can be considered another form of progressive overload. Still, failure sets tend to go hand in hand with progressive overload instead.
For example, at the end of your calisthenics routine, do a failure set of standard pull-ups. Even if you increased the reps for all of your exercises, failure sets are a sure-fire way to make your muscles get stronger.
- Eat Tons Of Protein
Eating a lot of protein is required if you want to get ripped, especially with calisthenics. Eating protein will provide your muscles with the nutrients required for them to repair themselves.
Muscles need to repair themselves for you to get stronger. As you work out, you will strain and rip strands of muscles. As they repair themselves, they get bigger and thicker. However, you will need to eat enough protein for them to do so.
- Load Up On Carbs In The Evening
Carbs are essential to muscle growth and weight loss. For maximum effect, eat your daily carbs for dinner when you will not do any more exercise. By eating carbs in this manner, you will see the following benefits:
- Improved Sleeping Habits
- More Energy Throughout The Day
- Less Hungry Throughout The Day
- Promotes Increased Fat Loss During Workouts
Each of these benefits will help you get ripped while doing calisthenics and any other workouts.
- Get A Good Night’s Rest
Sleeping at least 8 hours a night is pivotal to your gains. Without getting enough sleep, your body will produce less testosterone which is needed to build muscle. In addition, if you are not getting enough sleep, you will have less energy and motivation to work out the next day.
While sleeping 8 hours a night may be difficult for some people, there are ways to get around losing an hour or two of sleep. You can do this by increasing the overall quality of your sleep. To increase your sleep quality, you can do the following:
- Take cold showers at night before bed
- Reduce the amount of time you spend looking at a screen
- Take Holy Basil and Phosphatidylserine at night after dinner
These are all proven methods to help you sleep better at night.
- Never Give Up
When trying to get ripped by lifting weights or doing calisthenics, you have to stay consistent. Keep the motivation to keep doing pull-ups and lifting weights. If you want to miss a day, don’t. Missing a day of working out will promote the habit of missing other days. The more days you miss, the fewer gains you will get, and you will not get ripped.
What Are The Benefits Of Doing Calisthenics
Calisthenics is an exercise that uses natural movements and your body weight to build strength. Calisthenics is essential for you in many ways and comes with a myriad of benefits to gain. Below will be a list of some of the benefits that you will gain when doing calisthenics.
- Calisthenics Is A Full-Body Workout
Whether you are a newbie to calisthenics or a master, it provides an intense full-body workout. Calisthenics provides a full-body workout because it is full of compound workouts. Compound workouts are exercises that work out multiple muscle groups at the same time. For instance, when you are doing pull-ups, you build strength in your upper back, arms, and chest. With the proper workout routine, you are working on every muscle in your body.
- You Can Gain Some Serious Strength
Instead of lifting barbells and free weights, you will be lifting and moving your body around. So whether you are a 150-pound woman or a 220-pound man, you are lifting that much weight.
Some people might think that calisthenics has a limit to the amount of strength that you can gain. However, that is not true. When you are getting to the limit with your current body weight, you will have to get creative by doing different, more challenging grips, wearing weighted clothing or belts that let you add additional weight. However, you can continue to increase your strength with calisthenics if you set your mind to it.
- Calisthenics Builds Joint Health And Help You Move Better
Calisthenics uses natural movements during your workout. For example, lifting and moving your body weight with push-ups, pull-ups, and knee-raises all increase your strength and build joint health. With this increase in joint health, you will notice that you are more flexible and can move around easier.
Those reasons also make calisthenics the best exercise to combat the effects of aging. As you get older, your joints get stiff, and moving around gets painful. However, doing calisthenics as you age will stave off those effects. There are even people in their 80s who are extremely healthy because they do calisthenics regularly.
- You Don’t Need Any Equipment To Do Calisthenics.
Other than pull-ups, chin-ups, and their different variations, you don’t need any equipment at all. You can do most calisthenics exercises anywhere. Push-ups, crunches, burpees, and more can be done where and whenever you want. Honestly, you can even use thick tree branches to do pull-ups and chin-ups.
Calisthenic Exercises To Help You Get Ripped
There are plenty of different calisthenic exercises that you can do to get ripped. Each exercise works on multiple muscle groups. For instance, push-ups work on your chest and triceps, while chin-ups work on your upper back and biceps.
Below will be a list of calisthenic exercises that you can do to get jacked.
Pull-ups are the first exercise that comes to mind when people think of doing pull-ups. While they are mildly tricky, they are the best way to build back and arm strength.
The proper way to do a pull-up is on a pull-up bar with a wide grip with your palms facing away from you. Once you are in position, lift with your arms and pinch your back muscles together. You will need to lift your body until the top of your chest touches the bar before lowering yourself back down.
Chin-ups are like the easier form of pull-ups. However, they are easier than pull-ups because they focus more on arm strength than back strength. With that said, chin-ups work on your biceps and parts of your upper back.
The proper way to do a chin-up is to have a narrow grip on a pull-up bar with your palms facing you. Then, lift your body using your arms until your chin passes the top of the bar before lowering yourself back down.
Push-ups are the most common form of calisthenics. Most people don’t even know that push-ups are even considered calisthenics. However, if you think about it, you lift your body weight in a natural pushing motion, which is exactly what calisthenics are.
Push-ups are done to get in a quick chest and arms workout on the go. To do push-ups properly, you will first need to get down on the floor with the palms of your hands and your toes holding your body off of the ground. Once you are ready, push your body up until your arms are fully extended before lowering yourself back to the ground.
Crunches are an abdominal workout that can be done literally anywhere, like push-ups.
The proper form to do a crunch is to sit with your feet on the ground and your knees in an arched position pointing up. Next, lay on your back and cross your arms across your chest. Once you are ready, use your core muscles to lift the upper half of your body as close to your knees as you can before returning to the starting position.
- Knee And Leg-Raises
These exercises will require some form of equipment, whether a pull-up bar or even a power tower. Leg and knee raises are another form of abdominal workout. However, leg-raises work more on your hips, and knee-raises are more effective than crunches when working on your abs.
If you are using a pull-up bar, you will need to hang in whatever position you find most comfortable. For example, if you use a power tower, you can either use the captain’s chair or the pull-up bars at the top.
The proper way to do knee-raises is to get into either of the positions mentioned above and lift your legs to your chest while bending your knees simultaneously. Leg-raises are the same, except you keep your legs together and outstretched as you raise them as high as possible.
Calisthenics is a fantastic way to stay healthy. They provide numerous benefits, including improved joint health and movement. Not only that, but with proper technique and time, you will get shredded.
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