 Welcome back to the Scorecast, Sennix. It is Tim, Jaco, and we've got special friend, Ross, Ezgy, back in, because we get a lot of questions about, can you build muscle mass with just calisthenics, just body weight, and it is something we certainly do a bit. Exhibit A and B suggests that this man knows a thing or two about building muscle, so we've got in the experts. See, it doesn't matter what your workout is, there are always three principles to muscular hypertrophy, and they can be broken down into the following. First is mechanical tension. This is almost, to put it in layman's terms, your powerlifting. It's just strength training your body's ability to generate force. Next you have metabolic stress, which is more bodybuilding centric, higher rep ranges, and that's kind of where you're chasing the pump, basically. Drop sets, cluster sets, all those sorts of things. And then lastly, muscle damage, eccentric contractions, basically where you are lower in the weight, and also this can kind of be akin more to crossfit, but what's worth noting is all of these are kind of variable and they link with each other within one workout. You might do all three over a week, over a month, but today we're basically going to run through different body parts and how you can apply all of these solely using your own body weight. First up, how do you build a big chest with mechanical tension? Essentially you're aiming for around six to eight reps, and it doesn't necessarily how you get those six to eight reps, as long as you are generating force and reaching those and really failing on that eight rep. So if you can imagine normal press up, right now that is going to be more than six to eight reps. That's kind of more metabolic stress. What you can do is you can start to put your feet elevated, therefore increasing the level of difficulty, but if you can still do more than six to eight reps, what you could do is recruit someone big and heavy like Jaco. Oh, I can't regret adding this. And as you can see, with someone like him pushing down on you, you can even start to communicate with him a bit more, a bit more, a bit more, and he gets upset. With Jaco, I mean, I'm not getting me any more. Mechanical tension of the chest. Next up we've got metabolic stress of the chest and shoulders that's going to be demonstrated by Tim. So what we're going to be doing on this is a biomechanical drop set. What Tim's going to do is he's going to go into a handstand, perform as many reps as he can, stop just short of failure, then he's going to go into an inclined push-up and essentially keep going until failure, then normal push-ups and then basically decline. So he can drop to his knees or he can do those on a box. So as you can see, Tim is a little bit of a beast when it comes to handstand push-ups, but stopping just short of failure. And this is where you really need that physiological intuition. Perfect. Feet on here. As you can see, the hardest exercise, you start with the hardest exercise, which is obviously handstand push-ups, and you progressively get easier in the movement as you get more fatigued. Like I said, this is metabolic stress. It's very similar to Dorian Yates' type training, high intensity training, pioneered by my mentor, where they used to say, nice, Tim, where you should leave absolutely everything on the floor. You should be in pieces afterwards, but each drop set, you stop just short of failure. It's really important because I think if you start getting fatigued, you can start drilling bad motor patterns. Nice, go to completely flat. Nice, Tim, nice. This is where it starts to hurt. And what's important as well is Dorian Yates used to say, at the end of this drop set, if you could do another set, this wasn't hard enough. That's how hard you should be training. You should be absolutely nice, Tim, you should be in pieces on the floor. After this, he's going to drop to his knees, nice on the knees, to absolute failure. Nice, nice, nice, nice. More, more, more, more. Good. More, more, more, more, more. Like I said, keep going, keep going, yeah, yeah, yeah, yeah, yeah, yeah, yeah. More, more, more, more. Nice. More, more, more, more, more, five more. Good. More, more, more. Nice. And that is metabolic stress, increasing muscle hypertrophy, shoulders and chest. Yes, Tim! When it comes to muscle damage, you are essentially able to lower more weight柴, ei parta, o ddw i'w stylu cyhoedd. Roedon nhw'r gwaith eich cyfnod o'r gwaith. Fe fe yw yw'r cymryd ymdill a'u ei ffauio hynny, sy'r cyfnod ymddill i'w bwysig yn i wneud eich cymryd a fe'i ddyl USAI clywed mewn bobl. Dwi'n ei ddweud eu cywmdist i ddwylo cilywed. A sy'n gan llawer, mae'n ddod o'r cyfnod yw'r cyfnod. Ond hynny yw'r cyfnod o'r cyfnod a'u ddweud then you're able to actually pull yourself up. So that's why Jack will, at the moment, has on the edge what our pilned up in best and he's going to be lowering the weight as slowly as possible. An this is what's key all the way down to lock out, but I think what's really important when you are training muscle damage number one, use it sparingly, but it's not something that you put into every single session because in your body does take a batter from it and also to your body is going to try and cheat. So this is putting a lot of stress on the body. Ac ydych chi'n dweud chi'n adeg y promisio yng Nghymru ar gyfer y cyfaint chyfeolion iawn a yn dweud y gwahanol â'r gyfer y gynllunio. Felly mae'n hefyd yn grwybod i'ch yn granthau a thymu here. Gydw i'r cyfaint o gwrs ac yn dyfu o blwys, Un o'n rhai fan hyn yn wneud bod awesome yn fawr mae Jacko yn dweud y brief ac yn gwybod i'r reall ai gydwch y cysyllty. Dyna mae'r rhai o'r wahanol i'n gweithio Fe uw ein bod ychwanis yng Nghymru I'm going to let Jack a get a starters so he can do his reps. So he's going to start chill above the bar. The focus is that we're looking to start at the highest point and his pull-up and he's got a controller's movement down. You can see the generation from the forced deceleration is going from the shoulders and we're getting some from the elbow is not about our body as well. The really interesting thing for us with the calisthenics perspective is actually because we are a weight based sport in many ways, calisthenics is easier if you're lighter, we're not that interested in between big and weak, ar gyfer, rydyn ni'n meddwl am bod y strydd mewn cymryd mewn gweithau. Yw'r gweithiwch gweithio'r ffwrdd môl yn gweithio'r gweithio'r gweithio yn gwybod ddyn nhw, i fyrdd i gael y gweithio'r gweithio, ac mae'n gweithio'r gweithio'r gweithio'r gweithio'r gweithio... Rhaodraeth... ...a'r risou! 101! Mae'r uchordebau yn cychwiebwybu y mysle yn cyflasio. Mae'r gweithi gweld yn cyflasio'r busl, a'r gweithi gweld yn cyflasio'r fofwyr gyntaf gwaith. Dyma y mysle, yn gweithio'r fam encouraged a cyfnodais. Mae'n cael ei fyny i fynd i adael. Mae'r cywethaf yn ychydig wedi eu bodndill wedi ar 70 o sylfin yn gweithio eu cyflosfyrdd fel calosenic. Efallai fod yn cael eu aprydd iawn mellaf o'r ysgol, nad yw'n gweithio'r cwmwych â pham allan. Mae'n meddwl i fynd i gael ychwanegu'r hynny, fel Lactic Acid Cicumilatio, mae'n gydag hwnna'n credu rhai ffyrdd o hybronau, ond mae'n gydag hwnna'n meddwl i fynd i'ch gwybod i'ch modd ymgyrch. A bod y bod yn gwneud o'r cymryd mewn cyfryd ar ystresu, yn cymrydol i'r cyd-gwethaf oherwydd mae roedd yn ymddangos ymgyrch. Mae'n meddwl i'ch gael ystafell, mae'n meddwl a'r cyfryd yn gyntaf, ac mae'n nghyrch ac mae'n dweud o'n gymryd ychwanegwyrd, bywydd yn ni'n gwneud hynny o'r amlwg ac yn llwyddiadol, rwy'n dweud o'n meddwl i gyffredinol cymryd. Mae'n gwybod i'n meddwl i'n meddwl i'r yw'r gennym. Rwy'n dweud, mae'n meddwl i'r gweinwyrd rydyn ni, mae'n gwneud o'r rhywbeth amlaen i'r llwyddiadol ac mae'n gweithio i'r cymryd yn ni, Ond yw meddwl, mae'n swydd iddo o'r profiad o'r hyffordd i gyd. Um ystod, Ond rwy'n gweithio i'r y ledd. Ond ychyn bawaith yn ddullydd yn gyfrifiadau. Felly mae hynny fod oedol gyda sydd wedi cael y gwaith. Mae'r cyfarfais i chi a llwydd i gael gwaith hefyd yn ddweud. Mae'n ddweud ni'n gwaith dyma hwnna'n poflawn. Mae'n ddweud yn dweud o gael at ddael sydd wedi eisiau amannau gweldieidio. Felly Jacob yn gweithio hyd yn sicr bod gyda ei wlad o bwysig. Mae'r rhaiomew hynny wedi bod Rat Gartigaeth yn gweithio'r gŵr ystod gweithio. Rwy'n ddweud am gyrredu hwn o'r lwyddiad lle ar-gwybod yma! Rwy'n gweithio, ac mae'r rhaiomew hwn yn modd ar gael. Ond mae'r rhaiomew sydd yna, mae'n holl ei rhawn. Mae'n mynd i'r gwaith a'n cyntafio'r rhaid o'r hynod gyda holl fhoriadau hynny. Rydyn ni fod bod nhw gyda'r ddwyddiad, Down here there we go Engaging the lat. Yes. I'm making sure that you can tweak and tailor your training partner Just to say less biceps more lats. Depending on what your targeting It's exactly the same as well but if it was biceps You could make it so specific and close grip it there Or even reverse it But what we were doing the lats Is to bring it out as wide as possible Felly yn ychwanegon ni'n defnyddio ar yr ad aqueleu. Mae mae'n gweithio'r bau ferment. Mae'r tyfnio yng ngrydu a fairbyn i'r buswc dyma. Bunion fyddai i gynyddu y sobyn, mae os yw ymddech chi'n gallu gael yma mae gennym yn y diwrnod. A ry'r bau fyddai fel y masfer a phaniaid yn ei gweld, y dyma'r ar ychwanegon ni'n iawn. Mae'r bau fyddai yma pan roedd yn tyfnod. Felly mae yma'r brif, mae ar y cyfnod o'r bau hyffordd. When you have someone who's a little bit more sort of bodybuilding centric and hypertrophy, you know, you can say, oh no, hang on, pull that back and you go oh. So it's just depending on what your goal is. Yeah, I think that's the most important thing that, and we really encourage you guys out there and girls that you have a something that you're working towards. Like there's an actual goal that you can actually quantify rather than I just want to get bigger, like this year now or that like if I'm going to work on a muscle-up, I might have that position set up to be able to do that, but I've got one eye on something else whilst I'm training, a different variable like this and this. It's exactly that, yeah, high breath. So that's in a bit of an overview of some bodyweight basics when we're talking about hypertrophy. There's lots of different combinations and you can throw all different variables in. Everything that's applicable in bodybuilding and people have used to get massive for years in terms of drop sets, super sets, pre-exhaust, it's all relevant. The only difference is we're just using bodyweight and you've got one eye on that outcome that you want. Getting big for the safety and calisthenics might not be the best thing, but if you're away travelling your handbags just to a full gym and you are focused on more bodyweight-type training, you can use your bodyweight just as effective as you can barbell, dumbbell and kettlebell. Well said.