Hybrid Calisthenics

"Calisthenics can't build muscle" - a gentlemanly debate. --- Calisthenics can absolutely build muscle, and you can use different variations to find the ideal difficulty for you. Interestingly, this might ESPECIALLY apply to larger lifters as well as smaller beginners. The larger people have more bodyweight attached to them (even if it's muscle). 10 pullups for a 250lb bodybuilder, for example, is awesome. And beginners generally have more room to grow, regardless of what they use. That said, there's no reason you can't or shouldn't use weights. Weights and machines offer new angles and positions that you make not be able to mimic exactly with bodyweight exercise. They allow you overload without changing your movement. This may be helpful to people who want to specialize in certain areas. However, it should be noted that you can develop an athletic physique with calisthenics and many have done so (for a variety of reasons). This is part of a new "Arguing With Myself" series that emphatically argues different sides of an issue to (hopefully) give a slightly more nuanced understanding of it. The ones prior have been longer and it's hard to fit all important context into a Short. This one was fun to make though, and I used it to test my new mic. Have a great day! #homeworkout #hybridcalisthenics

I've tried a lot of things to get better sleep. Most things didn't work that well, but here are a few things that did. If they can help you, that's great. 5.) Going to bed earlier - I've always been a very "willpower" guy. In my teens, I would try to force myself to sleep when it was time to sleep. While it might have been a good time management exercise, it very rarely resulted in better sleep. If I didn't feel tired, I'd usually stay awake for hours and be underslept anyway. However, it's a useful skill to learn. Learning to lie still can be surprisingly difficult. 4.) Reducing screentime before bed - this helped a lot more in my teens. I think nowadays, it's not *just* about the light and screens for me, but the notifications and things that may be associated with smartphones. That stuff keeps me up. This can help, but I work late sometimes or am waiting for news and don't always end up doing this (partially an excuse, I know). 3.) Drinking coffee earlier - For people who don't drink caffeine, you don't need to start. However, if you do and enjoy sipping (like I do), it helped me to drink the same amount but earlier. I noticed a small sip late at night might keep me up an extra half hour or so. It's anecdotal, so do what works for you. 2.) More physical activity - when I exercise more or do more physical work, I sleep a lot more easily. This may be related to outdoor activity too, but the difference has always been big for me. If I've been sedentary all day (which sometimes happens when I'm writing or editing a lot), it can be harder to sleep. 1.) Adjust schedules - I know not everyone can do this and I'm not trying to make anyone upset. However, when possible, I try to just sleep until I wake up. I understand there are benefits to waking up early at the same time. However, when I'm having trouble sleeping earlier (for whatever reason), I just try to wake later and work later if needed. There's still some societal stigma around waking later that may not need to be there. Night shift workers wait I think I'm almost out of space have a wonderful day thanks for reading! #sleep #hybridcalisthenics

Jumping rope burns 1000 calories an hour?? (turns out, jumping for an hour may be a bit more than it sounds, but even 20m might be nice for home workouts if you're trying to burn some calories)

"High reps are only for cardio" - a polite debate Thanks for watching! Both Hamptons represent different sides. Their points could use a little extra context. My opinion: -His name is Elwood Henneman. Henneman's Size Principle is cool and worth checking out even if you're not super into fitness. It can show part of how your body works. Your muscles are made of many fibers. These fibers are generally recruited from small to large as needed. "Needed" can mean heavier weight or as smaller fibers are exhausted (one of the reasons people go near failure in sets!). Larger fibers are Type II and usually the ones we target for growth. Smaller ones (Type I) adapt by becoming more metabolically efficient (can better use oxygen). I am generalizing quite a bit for brevity. -You can definitely can gain muscle (and strength) past 10 reps. 20 and 30 reps, even. However, this "only" works if sets are taken near failure. I say "only" with some hesitancy because hypertrophy and strength will possibly still be present in some degree. However, many of the studies on this took participants to near failure or beyond in sets. Definitions differ, but "near failure" can mean 1-2 reps left in the tank. -While you can gain in a variety of rep ranges, "too heavy" and "too light" are still considerations (in my opinion). Doing hundreds of reps isn't the most efficient and trying only your 1RM might reduce total time under tension. -If you want to get stronger, using heavier weight with slightly lower reps (say 3-5) usually makes you stronger faster. Put another way, "training for strength makes you stronger." -The vast majority of people reading this don't need to worry about sarcoplasmic vs myofibrillar hypertrophy. For those curious, a comparison sometimes used is "myofibrillar is like giving a car a bigger engine and sarcoplasmic is giving it a bigger fuel tank." They exist in any rep range but emphasis varies. Just knowing that you usually get the most benefit in the rep range you train is sufficient. -There may be some benefit to changing your rep ranges occasionally -There's more to the discussion, but if this confuses you, don't worry. It doesn't really affect your training at all as long as you have a good program and routine. Have a wonderful day! #hybridcalisthenics #homeworkout

"Triple the gains"? - Unsponsored Review on this X3 Bar system. *Unsponsored meaning I took no money and bought this product myself. To my knowledge, the company doesn't even know I exist. There were a lot of details I wanted to add about this one. There's a whole force measurement capability for the X3 Force I got, but that might have to be a separate video. Ultimately, I think it can work as another tool for people that want to exercise at home. Try a bicep curl set with bands at home - the feeling is cool. However, I wouldn't personally consider it "better" than weights or conventional training. It's another option. Additionally, the price is (intentionally) a barrier for some people. I'd say try it out if you really like the idea AND you can easily afford it - it's good to have another option, if nothing else. Otherwise, there may be more accessible ways to get started. Just my opinion, though! Have a wonderful day! #hybridcalisthenics #homeworkout #unsponsoredreview

You CAN do pushups, my friend! (and if you have trouble, you can use the micro-progressions to help you level up!) Think of the small adjustments as the 2.5lb and 5lb weight plates that go on a dumbbell. If you have trouble going to the "next" level, think about a level in between! #homeworkout #hybridcalisthenics

Ranking home workout equipment! (the list is very much my own opinion - the usefulness of each item will depend on your needs and preferences) Here's my reasoning: Workout clothes - great if they help motivate you and get you in the zone, but I've never really used them. I like to work out in whatever I happen to be wearing. This may not be allowed in some gyms, though. They're sometimes a bit overpriced because they know people buy them while inspired to start exercising. Parallettes - Helpful for some moves and skills (like handstand and planche for some people), but usually not necessary. Helpful if you have wrist issues. You can USUALLY use the floor or grip some medium stable dumbbells Exercise Mat - Helpful for exercises like sit-ups (otherwise they might hurt your tailbone at very high reps) and yoga poses if you want to do it in grass. Otherwise, I don't use mine that often. Again, if they motivate you and inspire you to move, use them! Dumbbells - You can get healthy, fit, and strong with progressive calisthenics, but a set of some dumbbells can help a lot! You can do a full body workout and adjust your positioning for difficulty similar to calisthenics. It also helps you isolate - bicep curls, lateral raises, external shoulder rotations etc! Even a few 20lb ones are handy. Most fitness people I know at LEAST occasional use dumbbells. Resistance bands (not shown for time) - I put them in B tier because they can help add variation or assist learning some exercises like pullups. However, outside of physical therapy, they usually aren't used THAT often. Their uses can usually be substituted with something else if needed. Gym rings - I might seem biased but I love gym rings. They're one of my favorite training tools. I do sell them, but I encourage you to get them from anyone that makes sense to you. Buying domestic is usually much more affordable (international shipping costs get crazy) Power rack - if I ever expand my home gym, I want one of these. Great for weighted calisthenics and also barbell training. Of course, a good routine can help you maximize any equipment! #hybridcalisthics #homeworkout

"Triple the gains"? - Unsponsored Review on this X3 Bar system. *Unsponsored meaning I took no money and bought this product myself. To my knowledge, the company doesn't even know I exist. There were a lot of details I wanted to add about this one, but I was a bit limited by time. IN PARTICULAR, I'm curious about how bands won't match the strength curve of every exercise. I added these in the captions. There's a whole force measurement capability for the X3 Force I got, but that might have to be a separate video. Ultimately, I think it can work as another tool for people that want to exercise at home. Try a bicep curl set with bands at home - the feeling is cool. However, I wouldn't personally consider it "better" than weights or conventional training. It's another option. Additionally, the price is (intentionally) a barrier for some people. I'd say try it out if you really like the idea AND you can easily afford it - it's good to have another option, if nothing else. Otherwise, there may be more accessible ways to get started. Just my opinion, though! Have a wonderful day! #hybridcalisthenics #homeworkout #unsponsoredreview

Getting a good pullup bar is a great investment for your long-term fitness. If you can borrow (playground), build (DIY), or rent (gym) one, that's great. By all means, do this. You can also use alternative setups, like a sturdy stick between two chairs. However, after spending years trying to help people who don't have access to a pullup bar, I now have them consider buying one (if possible). I get that not everyone can, but it's something you may want to consider before spending 10 hours building one (depending on complexity) or skipping several workouts because you can't get to your pullup bar. SOMETIMES it's easier just to save up to invest in a food one. If it's still not possible, no worries. I know sometimes we're limited by money, age, space, etc. You can still use the alternate setups or build your own. This is just something to consider, as well as hopefully help people decide which pullup style to have. Disclaimer: I don't sell pullup bars. I do sell gym rings and have sold them for several years now, but by all means please get them from someone else or build your own if you want. ESPECIALLY if you're facing international shipping cost, it'll be more affordable to get one domestically. Have a wonderful day! #hybridcalisthenics #homeworkout #pullups

Discipline can help us finish the race (even when we really don't feel like it) Motivation can help us win the race (or at least enjoy it a bit more) After making the video, I think the concept was hard for me to explain in a simple way. It's basically just about using 2 things known to increase motivation, enjoyment, and consistency: -Good challenge level (too hard or too easy can be demotivating) -Consistent feedback loops (to see if we're doing well or could do better) Additionally, while I agree we do need some level of discipline to accomplish most things in life, I don't think motivation is bad either. We can't always rely on feeling motivated, but aligning our incentives and improving our process can help us make better progress and enjoy the journey a bit. Have a wonderful day! #hybridcalisthenics #homeworkout

Isometric squats helped my knee pain last year - just wanted to share what I did. It's basically just a weighted deep squat hold. If regular deep squat positions are too easy for you, this can help build some extra strength and mobility! After you adapt to it, you can train very often too. Even if you have no pain or injury, this can be a helpful exercise. While isometrics are used a lot in rehab and I technically understand the theory of how they're supposed to strengthen the tendons etc, it's a little bit out of my wheelhouse so I just want to say that it worked for me and leave it as that. I have found longer holds to be better for this purpose than say, very short 3 second holds, though. There are some injuries that this might excaberate, actually, so if it hurts, consider avoiding or adjusting. Consult your physical therapist etc. Just wanted to share. Have a wonderful day!

Nasal Dilator - Unsponsored Review I know some people love these and others don't think that much. I tried them out a bit with my wife and we both share our thoughts. If they work for you, that's great! #unsponsoredreview

If your neck is stiff and sore from studying (or doomscrolling 👀), you may not need any specific stretches or exercises. Just setting a timer to remind yourself to change positions every 15-30m or so helps. And of course, going out and turning left, right, up, etc Keeping the same position for a while can make us feel stiff. Moving our neck through its natural range of motion can help loosen it up! But be gentle if you haven't done this in a while. It may be tender. #homeworkout #hybridcalisthenics #neckpain