Every person training calisthenics asks himself this question – “How often should I do calisthenics”. The answer will be different for everyone. In this article, you will learn how to choose the training frequency appropriate for you.
In a study about the effects of training frequency on muscle hypertrophy, researchers found that training each muscle 2 or 3 times a week resulted in greater muscle growth than training it once a week. Since training volume, exercises and rest time were the same, it’s very likely that the difference in training frequency is indeed what caused that extra muscle growth. To maximize muscle growth, training a minimum of 2 times a week is needed.
There is no evidence that training more than 3 times a week is better for hypertrophy. Instead, there is a study comparing training 2 vs 4 times a week that found that the group training 2 times a week had better results. So the optimal training frequency would be 2 or 3 times a week per muscle.
The first and most important thing to consider when you ask yourself “How often should I do calisthenics?” is your training experience. If you’re new to working out, training every day probably won’t work for you. At the very beginning of your calisthenics journey, you don’t want to set yourself a too high goal that you cant achieve. You don’t want to injure yourself or burn out by pushing your body past its limit before you find a comfortable rhythm. Try starting with 2 training sessions a week. As you feel like you can handle more, increase the number of sessions over time. It’s better to start slowly than set a too high goal then fail and quit.
If you’ve trained in the past and you’re disciplined enough, you can train more often than 2 times a week, even up to 4 or 5. Strength training more than 4 times a week is really tiring and less efficient over time when you overtrain and can’t recover. Unless you’re doing split, which for calisthenics athletes i don’t recommend. But that’s a long topic for another article.
Example workout plan
You can modify this example fbw training plan for yourself. For example if you dont train legs, as many calisthenics guys do, just get rid of them (week 2). You can choose your own exercises, number of reps and how often you will train.
|Training A||Training B||Training C|
|Push x4||Pull x4||Legs x4|
|Pull x4||Push x4||Legs x3|
|Push x3||Pull x3||Push x4|
|Pull x4||Push x4||Pull x4|
|Legs x3||Legs x3||Push x3|
|Legs x2||Legs x2||Pull x3|