What Is The Best Training Split For Calisthenics?! (Skills, Strength, Mass & Flexibility)

Summary by Krater

The video compares three common training splits for bodyweight training: full body, push/pull/legs, and upper/lower. It concludes that upper/lower split is the best overall option due to providing adequate recovery time.

From the video

Answers: What is the best training split for calisthenics?

• Training splits for calisthenics
• Recovery in strength training
• Full body workout frequency
• Push pull legs split analysis
• Upper lower training split benefits

Exercises

• ring dip · rings
• pancake stretch · yoga blocks
• pull-up · pull-up bar
• push-up · dumbbells
• handstand · parallettes
• squat · barbell
• deadlift · barbell
• bicep curl · dumbbells
• hamstring curl · machine
• step-up · aerobic step
• muscle-up · rings
• banded push-up · resistance band
• parallette push-up · parallettes
• front lever · rings
• handstand push-up · parallettes
• planche push-up · floor
• hollow body hold · rings

What it concludes

• Recovery is the most important factor in choosing a training split, as strength is gained during the recovery period rather than during the workout.
• Full body training 3 times per week is useful for beginners to learn movement patterns through high frequency, but sacrifices recovery time.
• Push/pull/legs split performed 6 times per week provides high volume per muscle group but can lead to overtraining and inadequate recovery.
• Upper/lower training split performed 4 times per week is the optimal choice because it balances adequate workout frequency with sufficient recovery time.