Calisthenic Strength Protocol
How to do more Pushups and Chin-ups
Calisthenics provide a good measuring stick for general fitness due to the relative strength component required for proficiency. The number of pushups you can do is a better indicator of your health than BMI in my opinion.
If you’re big, but can do pushups and chin-ups with ease, you’re better off than a bigger fella that can’t do a single rep of either.
You likely have:
Better Body Composition
Better Strength
Better Endurance
For maximal strength, endurance, or hypertrophy training calisthenics wouldn’t be my first pick. However, they’re a great supplement to heavy training or a staple for minimalist training programs.
I also like calisthenics for testing general fitness since they require less skill than a major compound lift like a deadlift and most people at least have some exposure to calisthenics.
“The rule is: the basics are the basics and you can’t beat the basics.”
Charles Poliquin
We’ll discuss protocols to improve your pushup and chin up below. The protocols range from not being able to do a single rep to being able to rep out reps with ease. They’re for anyone at any level.
Pushups
If you can’t do a single pushup with GOOD form, start here.
If you can’t do a pushup you’re either injured, too fat, too weak, or a combintion of the above. I’d work on making yourself less fat, less weak, and/or less injured. Meanwhile, supplement pushup variations until you get less fat weak and/or injured.
BTW, no judgement if you’re in this category.
From my experience working with clients, many people just don’t get this kick in the pants and I don’t see how sugar coating it is going to help you.
