Bodyweight (Calisthenics) vs. Heavy Lifting

Protranser

So I've been doing some calisthenics for strength training. I know I've not been getting all my muscle groups, and would like to change that.

Has anyone any suggestions on good bodyweight/calisthenics routines that can be done 3 times a week that would give comparable results to weight lifting? I have a bench and some dumbells at home, and I will use those too if that's going to help, but I'd prefer not having to sign up at a gym if at all possible.

Thanks in advance

ThomasWright1997

Protranser wrote: »

So I've been doing some calisthenics for strength training. I know I've not been getting all my muscle groups, and would like to change that.

Has anyone any suggestions on good bodyweight/calisthenics routines that can be done 3 times a week that would give comparable results to weight lifting? I have a bench and some dumbells at home, and I will use those too if that's going to help, but I'd prefer not having to sign up at a gym if at all possible.

Thanks in advance

Right.. We'll do a simple Push Pull antagonist superset circuit.

(Warm up with muscle ups if you can do them, if not, do some Pushups supersetted with chin ups.)

Aim for 12 reps, accept 8 or more.



Handstand Push Up
Pull Up

Dip
Chin Up

Push Up
Inverted Row



Rest for a minute or two and repeat. Up to 30 secs between supersets.




Other than that, do front/Back levers, human flags, L-sits, etc.

PM me if you want more help. Always happy to assist

piperdown44

Check out: You Are Your Own Gym: The Bible of Bodyweight Exercises by Mark Lauren.

Protranser

Thank you both Those are great suggestions to get me started. I'll look into them.