Welcome to Danube Calisthenics, my name is Achim and I am a Calisthenics athlete and my goal is to help you to get better or start with this sport.
Today I want to talk about the question how often you should train since I got asked about it a lot also on instagram.
Before I will now talk about some parameters that are important and about some mistakes that are often made here I want to say that this topic is very complex.
It depends on a lot of factors and that's why this video will be a bit longer even if it's just a single question I am talking about.
It really depends on the individual case and on how much time you are willing to invest and on which goals you have and which level you are on.
Many people then talk about scientifical studies about training frequency without thinking about if the results are even feasible into practice.
Therefore you should ask yourself how important it is to you and how much time you want to invest and which goals you have before deciding how much to train.
I will say more about that later in the video.
I will now explain some important things to you so that you will be able to tell on your own how much you should train in your specific case after watching this video.
I will show you a small table on which you can approximately see how much time is required to achieve some specific goals in the end of this video since it's good to know.
But let's start with the topic before that.
1. Dependence on the level
The first parameter is your own training level of course.
If you want to get even better once you achieved a high level you'll have to increase the requirements for your body even more, even if they are already high.
That's pretty logical since the body only adapts to the stimuli that are given to him and there there will be no progress over longer periods of time if those stay the same.
That's why it's important to increase the load or to change something up from time to time if you want to keep progressing.
If you are okay with staying on the same level then this will not be that important, but it's still good to have variety in your program.
Most people also want to do other things than only training and that's good as well.
A beginner has also a longer adaption period after a workout which means that his regeneration and proteinbiosynthesis takes longer than the one of an advanced.
Therefore it's not completely necessary to train with a very high frequenzy since the time between the workouts is required for the regeneration.
Your regeneration will be much faster if you are an advanced and therefore you'll also have to train more often if you don't want to have "unused" time between your workouts.
But be careful with that, some people then say that it's enough to train 2x a week for 20mins as a beginner and wait for a very long time to train again after a workout.
It may be possible to train for a soreness that lasts for 3 days in 20mins but the question is if that will get you closer to your goals.
Especially if you train for you health or for fat loss then it's mostly the problem that you don't have enough activity or that some people never challenge their cardiovascular system.
In that case you should go for more activity and if I then train for only 20mins I might be able to give my muscles a soreness but I won't burn much calories or have much activity because of that.
That's why it makes sense to set a different focus on different days or maybe even training the lower body and the upper body on different days so that you can train more often.
In that way you'll need less days or even no days off and you can try to train almost every day if you have the time for that.
It mostly doesn't make much sense to take very long breaks just because some muscles are sore and you could mostly work around it.
All that also depends on your individual goals which we will talk about later,
You'll also have to note that you can make much more progress with 3 trainings a week that might only happen with 80-90% regeneration than with 2 or 1 workouts with 100% regeneration.
So don't waste your time on the sofa just because you aren't perfectly regenerated all the time if you want to make perfect results and better work around it then.
If you don't want to train as much as possible every day then you'll be mostly good with a full body workout done every second or maybe every third day as a beginner.
In that way you'll have a good amount of activity without having to train every single day.
I would recommend you to train not (much) less than 2x a week if you want to see some results.
If you train much fewer than that then your body may adapt to the stimuli set during your workouts but the body will loose it till the next session if it takes too long.
That's what happens if your body thinks that it doesn't need the extra strength because you never use it and then you'll have no good progress.
If it's you other option to really do nothing then it's of course better to also only train once a week but I would not recommend you to do that too often.
Maybe you'll have to make up some time for that.
There isn't really any limit on how much you could possibly train, that then depends much more on your goals and priorities to which we'll come now:
2. Dependence on your goals
As said the question how much you'll have to train really depends on your goals.
The complexety and the number of moves that you want to learn will be substantial for that question in calisthenics.
As you might know you also get stronger not only by getting stronger or bigger muscles and structures but also by learninig how to use your muscles in an efficient way.
The more complex an exercise is the more the learning of the movement will be important and the more specific it is the less you'll have a strength transfer from other exercises.
As seen from that it requires also more preperation time to get ready for training more complex moves, here is an example:
If it would be my goal to get stronger at dips and also at the planche and if I would be allowed to only train one of the exercises then it should be the planche.
The reason for that is that the muscles get trained while doing planches at well but the movement is more specific than a dip and that's why it's important to impregnate the movement.
My dips will then also get stronger through the strength I gained at the planche. This wouldn't be as much the case if you did it the other way around.
But of course it wouldn't be good to only train one movement all of the time, especially if you don't have any basic strength so this was just an example.
I'll have to invest the most time if I want to learn a lot of exercises that are also complex and specific.
I'll have to invest a little less time if I want to learn a lot of non-specific exercises or a few specific exercises. And even less if I want to learn few non-specific exercises.
The reason for that is that I can benefit a lot from perfecting the movement at specific exercises like the planche.
therefore it would be good to repeat it as often as possible. But I can only to that if I don't immediately destroy myself in the beginning of each training.
So the limiting factor will be the time or the number of high quality attempts that I can do and therefore I'll have to train more ofter or longer in order to have a high quality and volume.
But of course your structures will have to get stronger as well in that case so you also can't just never really come close to your limits.
You'll have to find the right quality of "destruction" and high quality for that.
Let's get back to the dip: the percentage of the potential that I could make use of by perfecting the movement is a bit lower here.
Of course it'll also take some time to perfect the movement and to learn the perfect execution but not as much as while going for the planche.
So once you got that the limiting factor will be a bit more the muscles, structures and energy flow and to strengthen that it doesn't have that much of importance to repeat it as often as possible.
It could also be highly efficient to not repeat the movement every day but to go more to your limits while training dips.
So you'll get to a limit somewhere and the percentage that you could get out of repeating it a lot will be a but lower than for the planche.
So due the longer regeneration process and longer adaption process it's then not that important to do dips every day.
The difference would be much higher if you compared the planche with triceps extensions.
Because the dip is actually not that unspecific, it's only unspecific compared to the planche.
Therefore it's also important to learn the movement and to repeat the exercise for the dip.
The less complex an exercise is and the less time it takes to learn the perfect and efficient movement the less advantages it will have to repeat it a lot.
But it still won't hurt you of course. I am just saying that the percantage of the potential you could get out of repeating it a lot is not that high.
So for example it could be that twice as much attempts could actually result in almost twice as much results when it comes to the planche. (of course only till a specific number)
For the tricepsextensions it doesn't have to be that you make twice a much results from doing 8sets than from doing 4sets, especially if you already have perfect execution and go till the limit.
The world record holder in pullups will also have to invest not as much time into training as a handbalancer.
The handbalancer has to train more complex movements and therefore he hast to do more attempts and longer or more workouts.
You'll have to train even more if you want to learn a lot of complex movements at the same time.
Extremely said: People that "only" want to get good at basics only have to concentrate on pullups, dips, push ups and squats.
All other exercises are variations of that movements o r have a pretty good strength transfer since the movement is similar.
So of course you'll also have to invest a good amount of time if you want to get to a good level there. But there will be an upper limit where much more training won't help you that much anymore.
If I want to get good at a lot of different skills like handstand, planches, frontlever, OAPU, Hefesto etc. and maybe even building combos then there will probably be no real upper limit.
So the required training time to get on a high level in all those things will be higher and it would be always possible to train for something.
EVen if your wholy body would be sore you could train for balance or maybe technique.
I also work out for 3-4 hours on many days since it wouldn't be possible to fit it all in otherwise.
If I'd only focus on basics then much less time investment would be required and I also know some people who are at the top of the world when it comes to basics and they "only" train 2 hours 4x a week.
So remember: the more and the more complex exercises you want to learn the more time investment will be needed if you want to exploit the full potential.
But of course it's still possible to master some good skills with only 3 trainings a week and it's not always necessary to train all of the time.
If I want to get good at basics and maybe at some skills then I will be probably also be ok with training 3-4x a week if I do everything right.
Note that the time plays a big roles when it comes to making progress over longer periods of time and consistancy and patientce is always important no matter how often you train.
If you only train for health then there is an upper limit from that more training doesn't result in a higher health benefit.
This limit is mostly below the limit that I should reach if I want to get on a high level in many different fields.
According to one of many studies about that topic it's enough to burn 2000-3000 extra kcals a week through extra physical activity in order to absolutaly minimize the risk of a coronar heart disease.
These 2000-3000kcals should be burned through different types of activities so that you train your muscles as well as your cardiovascular system.
You could burn that amount of calories in calisthenics through daoing 90mins of bodyweight strength training with different types of intensities 3x a week or maybe 45mins each day for example.
So that's approximately the suggestion I made before.
You can find the source to this study in the videos describtion.
It mostly makes sense to do a full body workout if you train less than every second day because you'll then have trained all muscles before having a one day break.
For many people 3-4x a week is a lot and really enough but if you still want to make more out of it then it's of course also possible to do more than that.
In that case it will especially make sense to set a different focus on different training days or to maybe also split the legs from the upper body.
Don't forget that you'll often have unwanted breaks due illness or holidays and that it's also possible to train without being fully regenerated and having a benefit from that.
You'll probably notice if and how much you are generated and it mostly makes more sense to listen to your body than to any fix numbers since a lot of factors play a role.
If you can't train normally then it mostly makes sence to take a break or to work around it if you can.
It's mostly not that useful to completely destroy yourself every single day but if you are advanced you will probably to be able to go to yout limit in different exercises at different days.
So for example I could maybe go to my strength endurance limit on one day and to my maximum strength limit on the other.
Or maybe do the same with different groups of exercises or muscles.
As a beginner the benefit of a high training frequenzy is a bit lower because as I said the adaption process and the regeneration take a bit longer.
But if you really to loose weight as fast as possible then you could probably also make a program for training each day even if you are a beginner.
In that case you'll have to burn as much calories as possible. Of course you can and should also adjust that by eating less.
But of course much activity would be also good in that case and therefore you could also train in a way so that you can train immediately on the next day as well.
3. Dependence on your priorities and time
This will really influence the amount of training you can or want to do.
I think I will have to talk about that a lot since you just saw how much training is approximately necessary for achieving different goals.
Of course everyon is different and maybe also takes different times to regenerate but I think you still got an overview.
Of course you'll always have to train hard and intelligent enough.
Therefore I can recommend you to think about your own priorities and to maybe consider doing something or more if you don't do much sports at all.
Set realistic goals that fit to your time investment.
It's for example more realistic to achieve 10pullups in one year when starting from zero and training 2x a week than achieving a frontlever and OAPUs in that amount of time.
It will be better for your own motivation to set realistic goals that you then actually achieve than setting goals that are too ghigh for your time investment.
But of course it's also nit good to set too low goals, better would be to set too high ones.
If you don't have much time and maybe only train 2-3 a week then it's important to really go hard in that amount of time so that the days between trainings will at least be "used" for regeneration.
Make use of every opportunity you have, especially if you are struggeling with training not enough.
Remind yourself that the sum of all trainings makes the difference, so if it's your goal to train 2x a week and then miss a workout you can make up for that by training 3x in the next week.
4. Conclusion & Overview
That's it with the things that I wanted to tell you. As promised I will now give you an overwiew on which goals are possible to achieve with a certain amount of time.
Please note that the numbers I am giving you here are just approximately and that everyone is different and can therefore make progress with maybe less or more time.
All transitions from the numbers in the table are completely fluent and it can of course make sense to work your way up upon that table:
If you train 1x a week (>30min) then you'll probably have no fast progress and probably only very small or after a time even no adaptions to your workouts.
You'll maybe notice some progress in the beginning but after that it will probably get hard too get better with that amount of training and it would be also benefitial for your health to do more than that.
If you just want to do a little bit of exercise and get good at some basics or maybe easier skills then you can maybe achieve that with 2 workouts a week (1-2hours).
If you want to see some good progress over longer periods of time in basics and also some skills then you'll probably be good with 3-4 workouts a week (1-2hours).
If you really want to give it all then you can probably train up to 5-7x a week (>2 hours) in order to get very good in basics and also a lot of hard skills.
A full body workout that looks exactly the same each day won't make much sense at this point at the very latest.
I would not recommend you to try to just get good at skills or static/dynamics without training for the basics.
The risk to injure yourself will be much higher then and it's also not good to only train exactly the same things over and over again and therefore it won't pay off.
Note that not only the frequency of your workouts is important but that it's very important to train in the right way!
Someone who does a bullshit training 5x a week can make less progress than someone who does a good workout 2x a week.
If you have problems with training regularely then set yourself a limit with a fix rythm that you really stick to without exceptions.
You'll find a good rythm that you can keep once you have done that more often.
If you have questions or wishes for other video topics then write them in the comments.
Check out my channel if you want to learn more about calisthenics and training with your own bodyweight. There are a lot of videos that might help you.
I hope that this video was informative and that you now know how much you should train in order to reach your won goals. I wish you all the best for that. See you in the next video!
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