Calisthenics Intermediate Hypertrophy Program using Dr. Mike Israetel's Volume Guidelines

[onalive]

@cbsmel Thoughts on running a hypertrophy program at maintenance calories? Waste of time?

 

[cbsmel]

@onalive Nothing is a waste of time. Your progress will be slow however.

 

[dawn16]

@cbsmel This is fantastic, thanks a ton!

 

[cbsmel]

@dawn16 Glad that you liked it

 

[leumas]

@cbsmel Damn dude. Just getting back into the gym and this is awesome. A lot of great exercises. Thanks so much

 

[matthewdc]

@cbsmel commenting for later

 

[azsosa]

@cbsmel Awesome post, really informative and I can see a lot of useful details to implement here in my training.

 

[cbsmel]

@azsosa Good luck

 

[masterjadex]

@cbsmel RemindMe! 4 days

 

[davideff]

@cbsmel I’ve noticed a few people say that they consider this to be an intermediate calisthenics program. I really want to understand what is being talked about here but I am honestly just lost in all the terminology. Wondering if someone could point me in the direction of a beginners hypertrophy specific callisthenics program to get me started.

I’ve been working with barbells and free weights at the gym to get started with hypertrophy training but I would way rather transition into an entirely calisthenics based program, I just really have no idea where to start. Any suggestions would be greatly appreciated!
Thanks!

 

[cbsmel]

@davideff Can you perform basic bwf exercises correctly? Do you know the correct scapula position for all upper body exercises? Have you stopped making any progress on the beginner routines like rr even if your diet and recovery are in check?

If you answer any of these questions with a 'NO', you are a beginner.

 

[davideff]

@cbsmel Yes, I am a beginner. That’s why I was asking about recommendations of a good place to start.

What routine is “rr”?

 

[cbsmel]

@davideff Recommended routine from the sidebar

 

[davideff]

@cbsmel Ok thanks!

 

[vlc]

@cbsmel What is the time effort of this? I guess with pauses getting longer in the later sets at least 2 hour workouts?

 

[cbsmel]

@vlc If you choose a decent split like upper body 3x a week and lower body 2x a week, the workouts would be 60-90 minutes long. Also, you can pair upper body and lower body exercises in a push-pull or full body split them save time.

 

[melissaspadotto]

@cbsmel I'm a little late but is there an app or anything for this?

 

[cbsmel]

@melissaspadotto No

 

[autumnwind]

@cbsmel Quick question, are the MV, MRV, etc. the amount of sets per week or per workout?

Like for chest MRV is 22 and frequency is 1.5 - 3. Does that mean that twice a week I should do 11 sets or 3 times a week do 7-8 sets?

 

[cbsmel]

@autumnwind Per week obviously

Amount of sets per workout will depend on how many times a week you train a particular muscle