Why Calisthenics Is Superior?

Calisthenics is superior for women because of the fat-burning potential and weight loss benefits ( 5 , 17 ). Also, it’s superior for beginners who want to start with functional strength, balance, and endurance before attempting bodybuilding ( 10 , 14 , 4 , 18 , 19 )

Can Calisthenics Increase Testosterone?

Yes, but within limits. A clinical trial from Ball State University shows promising testosterone results for men practicing calisthenics ( 7 ). The study examined multiple hormone changes during calisthenics workouts after individuals enjoyed protein-carb supplementation. One purpose of the study was to determine whether proteins and carbs could enhance protein synthesis after calisthenics, which it did. Additionally, testosterone rose significantly after workouts. However, testosterone declined after individuals took supplements again.

Can You Bulk With Calisthenics?

Calisthenics can certainly help you bulk muscles and grow lean muscle mass. Eating protein before and after resistance training can encourage protein synthesis ( 11 ). Meanwhile, protein synthesis is one of the cornerstones of bulking muscles ( 8 ). You ultimately need a higher protein synthesis rate compared to protein breakdowns to bulk with any training. Eating complete proteins enhances protein synthesis and bulking with calisthenics ( 8 , 11 ). Adding healthy carbs to proteins can further enhance protein synthesis and muscle building ( 7 ). Finally, progressing calisthenics to a vigorous, cardio-style workout encourages more oxygen intake for metabolic rate and hypertrophy ( 20 ).

Is Calisthenics Harder Than the Gym?

Calisthenics is harder than the gym because it’s more difficult to progress with bodyweight exercises. For example, push-ups must match the load, volume, intensity, and repetition of low-load bench presses for the same results in muscle strength and growth ( 10 ).