Exploring the possibility of combining Calisthenics and weightlifting is a common query among fitness enthusiasts.
Calisthenics focuses on body weight training that enhances strength and flexibility, such as push-ups, squats, and planks. On the other hand, weightlifting exercises concentrate on lifting free weights or using machines to build muscle size and power.
While both offer unique benefits, it’s essential to consider factors like your fitness level, training goals and proper scheduling. So, to resolve the debate once and for all, let’s discover whether undertaking Calisthenics and weightlifting together is an effective approach for your fitness journey.
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The Benefits Of Calisthenics And Weightlifting
Calisthenics and weightlifting are two distinct yet complementary exercise modalities, each offering a range of distinct advantages.
Being centred around bodyweight movements, Calisthenics emphasises functional strength, flexibility, and improved body control. You can perform Calisthenics exercises like weighted dips, bodyweight squats, chin-ups and weighted pull-ups with just a couple of weighted objects and a pull-up bar. This can help enhance your overall muscular endurance and joint mobility.
As such, Calisthenics requires minimal equipment and can be performed almost anywhere, making it a convenient option for diverse settings.
As for weightlifting, the street workout style primarily focuses on progressive resistance and strength training with external weights, such as barbells and dumbbells. All the resistance training exercises for weightlifting include bicep curls, bench press, shoulder presses, etc. This approach promotes muscle hypertrophy, bone density, and heightened metabolic activity.
Weight training also facilitates the targeting of specific muscle groups, aiding in balanced muscle group development and strength gain. Additionally, lifting weights contributes to improved joint stability and overall functional capacity.
Should I Do Calisthenics Before Or After Weightlifting?
Engaging in Calisthenics before weightlifting can be more beneficial for your workout routine than the reverse.
Starting with Calisthenics helps to warm up your muscles and joints, preparing them for the heavier external weight lifting. After all, Calisthenics routines typically involve dynamic stretches and bodyweight movements that elevate your heart rate, increase blood flow to your muscles, and improve your overall flexibility. This not only reduces the risk of injury but also enhances your range of motion during weight lifting exercises.
Moreover, beginning with Calisthenics helps activate a larger number of muscles and primes your central nervous system. This activation can improve your overall performance during weight training, enabling you to lift more effectively and with better form. By focusing on Calisthenics initially, you optimise your body’s readiness for the subsequent weightlifting session.
Additionally, Calisthenics can serve as an effective way to engage your stabiliser muscles, which are crucial for maintaining balance and proper posture during weightlifting movements. This can contribute to enhanced muscle engagement and a safer weightlifting experience.
What Happens If You Lift Weights And Do Calisthenics?
When you combine weightlifting and Calisthenics in your workout routine, you’re giving your body a comprehensive fitness experience. Weight training involves lifting weights to build strength and muscle mass, while Calisthenics uses common bodyweight exercises like handstand push-ups, pull-ups, and pistol squats for overall strength and flexibility.
By incorporating both, you enjoy a balanced approach that targets different aspects of fitness. Weightlifting helps you gain muscle and power, as you progressively challenge yourself with increasing weights. Calisthenics, on the other hand, enhances your body’s ability to move gracefully, promoting joint mobility and core strength.
Together, these two methods can provide a well-rounded workout. Weightlifting focuses on isolating multiple muscle groups for growth, while Calisthenics engages multiple muscles at once, promoting coordination and endurance. This dual approach can lead to improved overall fitness, making you stronger, more agile, and better equipped for various physical activities.
However, it’s essential to plan your routine carefully. Doing weightlifting before Calisthenics might fatigue your muscles, affecting your form during bodyweight exercises.
Can You Bulk And Do Calisthenics At The Same Time?
It’s possible to simultaneously bulk up and engage in Calisthenics, but it requires careful planning and consideration of various factors.
Bulking involves increasing your calorie intake to support primary muscle group growth, often paired with weightlifting to stimulate muscle development. Calisthenics, on the other hand, emphasises body weight exercises for muscle strength and flexibility.
Combining both approaches requires paying attention to your nutrition and workout routine. To bulk effectively, you need a calorie surplus, while ensuring that these extra calories come from nutritious sources without excessive body fat gain.
Adequate protein intake is essential for muscle repair and growth and fuel your journey to lower body fat content.
When integrating Calisthenics, focus on isolated exercises that align with your bulking goals. Calisthenics may not lead to muscle gain as quickly as heavy weightlifting, especially since certain compound exercises are more effective at losing weight.
Even so, it can still contribute to strength development and muscular endurance. Incorporating Calisthenics can also enhance your functional strength and help maintain flexibility.
To optimise your results, schedule your workouts strategically. Performing Calisthenics after weightlifting or on separate days can prevent muscle fatigue during high intensity interval training and weight training sessions. Listen to your body, monitor progress, and adjust your approach as needed.
Can You Bodybuild And Do Calisthenics At The Same Time?
You can incorporate both bodybuilding and Calisthenics into your fitness routine simultaneously, but it requires a well-thought-out plan and consideration of various factors.
To effectively combine these approaches, pay attention to your workout structure and weight loss goals. Bodybuilding typically emphasises lifting heavy weights with progressive overload, while Calisthenics relies on mastering how the body moves and controlling your own body weight.
Integrating both can lead to well-rounded muscle development and functional strength, allowing you to lose weight and achieve better muscle definition.
Incorporating Calisthenics and weightlifting within the same day’s routine offers a holistic approach to fitness and body awareness.
This combination provides a unique opportunity to enhance functional strength, muscle growth, flexibility, and endurance. While the key lies in thoughtful planning, adequate warm-ups, and proper scheduling, the synergy between these two methods can lead to well-rounded results.
Remember, individual fitness goals and levels play a pivotal role in determining the most effective strategy. Nonetheless, the combination of Calisthenics and weight training has the potential to yield comprehensive and sustainable fitness gains.
Founder of www.calisthenics-101.co.uk. Training calisthenics since 2012.
Currently working on: 30 second one-arm handstand, muscle-up 360, straddle planche.