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  • Most people don't understand that Weights and Calisthenics are not that different.

  • If you want to get stronger, you have to set the muscle under tension for the sufficient time and for the sufficient resistance for your goal. And that's it.

  • Of course, there are many ways to train for different goals.

  • Some want to learn advanced movements. Some want to build a good physique. And some just want to stay fit and active.

  • So, if you want to know what kind of training is right for you, just take a look on the pros and cons of each type of training.

  • Let's start with the pros and cons of Calisthenics.

  • PROS :

  • Calisthenics can be done nearly anywhere and anytime.

  • And you also need very little or no equipment for your training.

  • One of the biggest pros, in my eyes, is that you can learn new movements and have more creativity and overall freedom.

  • In weight training, the exercises stay nearly the same.

  • All you do is adding of weight.

  • Maybe you start by lifting only the bar itself and learn the correct technique.

  • As you get better, you add up more and more weight. But the exercise stay the same.

  • Bench Press is Bench Press, no matter which weight you use.

  • If you do calisthenics, you can learn new movements after you've mastered the basics.

  • You can learn stuff like levers, flags, handstand, pushups, planche, muscle ups and also combinations of these exercises.

  • You can use calisthenics to build up a physique. You can train for strength or just learn complex movements and master your body weight.

  • Another benefit is that you target multiple qualities simultaneously.

  • When you progress into advanced Calisthenic move, you are going to be challenging a multiple ways.

  • You are going to build strength, coordination, mobility, flexibility, and overall body control.

  • The next point is the compound movement training which means you have really no isolation exercises, which can be a pro and a con.

  • Isolating muscle's weak spot is very hard to do with bodyweight exercises.

  • You always have some stabilizing components in every move which also train other than the targeted areas.

  • This is good because in most cases you don't need isolation exercises.

  • Our body is designed for complex movements which involve multiple muscle groups and joints.

  • Another benefit is that you tense more than one or just a few muscle group which gives you a good coordinated component and saves you some time when training.

  • But if you want to target only a specific muscle or to recover from an injury, you can integrate isolation exercises by using machines or other equipment.

  • CONS : This leads us directly to the cons of calisthenics.

  • Like mentioned before, it's hard to isolate muscles.

  • In some few cases isolation exercises are necessary to train weak points or help recover from injuries.

  • If you have such an issue, you need to use the machines or other equipment because you can almost not isolate a specific muscle completely with calisthenics.

  • You have limitations in leg training.

  • I mean you can train your legs only with your body weight. And you can't build up some strong well-trained legs.

  • But there are limitations. Because our legs have really large and strong muscles, and most calisthenic leg exercises would be a strength endurance or endurance training.

  • There's no problem to train your legs for strength endurance and your upper body for maximum strength, as long as you take an eye on a balanced body and avoid too big imbalances.

  • But if you want to build huge legs or train for maximum strength, you should train your legs with weights.

  • Even if you do pistols and are only able to do like 5 reps or so,

  • in the most cases, it's more limited because of missing technique than a lack of strength.

  • The next con is that progressions are harder to measure and to understand.

  • In weightlifting you can progress in very little steps by adding small weights.

  • In calisthenics you all progress from a move you already mastered to a harder one.

  • You do this by changing the lever or work into work with 1 armed or 1 legged execution.

  • It's harder to understand how you can change a body weight exercise to make it harder or easier than just adding of weight.

  • The steps from one progression to another can sometimes also be very big and hard.

  • And it's much easier if you can just add up an exact amount of weight.

  • Let's move on to the pros and cons of free weights.

  • PROS :

  • Compound and isolation exercises are possible.

  • You can do compound or isolation exercise.

  • The greater variety of isolation exercises means you have more control over the way your body looks and develops than with body weight exercises.

  • With body weight you can build an all around good looking body. But with weights you can define specific parts like triceps or shoulders even more precise.

  • The progressions are easier to understand and to measure.

  • You have nothing else to do with it and just add or remove some weight. And a hundred kilos are a hundred kilos and will never change.

  • So you can always see if and how you progress by comparing the reps with the specific weight with each other.

  • You have no limitations in leg training.

  • CONS :

  • You need equipments and space like different dumbbells, barbells, weights, benches or racks.

  • This is always connected to spending money either for gym membership or for a lot of equipment you use at home.

  • You often need a training partner that helps you for the last rep depending on your training method and weight.

  • You cannot be that much creative while keeping it effective.

  • Basic mechanics of the exercises remain the same which means that you don't learn new movement.

  • You can get better at that techniques but they are not that complex than calisthenic techniques.

  • Just comepare a military press to a handstand pushup. And only take a look at the complexity of the technique and not at the intensity.

  • This can also be an advantage because you learn techniques faster and are able to progress faster.

  • Let's move on to the pros and cons of machines.

  • PROS :

  • Machines are very safe. You can almost make no huge mistakes using a machine.

  • They are good for rehab after injuries or for people with very bad motion perception.

  • For someone that has a really low level of fitness and or is recovering from an injury, machines may be the tool to get their strength up quickly and safely.

  • Since many machines isolate muscles, it may also be easier to work around certain injuries.

  • And of course, you can focus on specific muscles.

  • Most machines are designed in a way that they get the most out of an isolated movement by using eccentric discs.

  • This means you can get almost the same tension over the complete movement.

  • But because of this, you don't train any technique which is very important especially for maximum strength exercises.

  • CONS :

  • It's non-functional.

  • Machines have a lot of cons. But it all comes down to the one point. All movements are fixed motions.

  • Machines don't train complete human movement patterns.

  • They lock you in the place for a guided movement.

  • Our bodies are all different. And that's the reason why we need free movements.

  • Machines will always force you into these guided patterns without using your muscles to stabilize the movement.

  • If you only train on machines, you have a higher risk of injury, because your body is not used to move out of those pattern.

  • There's also a very high risk to train yourself into an imbalanced body,

  • because you don't use the normal movement patterns which our bodies are made for.

  • So what's the conclusion?

  • All of the three have their pros and cons.

  • You need to know how and when you should use one of those three ways to train.

  • Of course, it's also possible to combine two or all.

  • But if you don't recover from injury, I suggest you to Calisthenics and Free Weights to train your body.

  • The focus you choose also depends on your goals as well.

  • If you want to learn advanced calisthenic movement, go with that.

  • If you're interested in bodybuilding, Combined Weights with Calisthenics and maybe also Machines to define special areas.

  • I hope you got a basic overview of the differences between those three forms of strength training.

  • If you have any further questions, just leave a comment below.

  • Thx, Alex!~

Most people don't understand that Weights and Calisthenics are not that different.

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カリステニックスVSウェイトVSマシン-どれが一番いいの? (Calisthenics VS Weights VS Machines - Which one is best?)

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    饒騏樺 に公開 2021 年 01 月 14 日
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