Programming your calesthenics workout: Frequency for beginners

Understand what is frequency?

Frequency as in exercises is define as how much workout we are doing a week (taking this definition more deeper we have how workout i do to hit specific muscle group in week.

Types of routines and there frequency

This is an important to not how often should we workout in a week ,by the way people are not so aware about how much frequency in a week required for better progression. Following are some routine and splitting of workout in which you could achieve better frequency

Full body routine

Push/pull split routine

Upper /lower body split routine

Straight arm/bent arm split routine

Push/pull/leg split routine

Now as beginners one should focus in achieving as much frequency as possible.

Now if you are doing push/pull split routine with weekly 4 days workout then you are hitting one muscle twice a week as there will be 2 pull workouts and 2 push workouts.

But if you are doing full body routine for 3 days a week you lessened the workout by week but your frequency of hitting increase by thrice a week for single muscle group.

And if i do pull/ push split routine (i.e routine in which im hitting muscle twice) for next 50 week i have frequency of 50 x 2 =100 workout but if i do full body routine (i.e thrice a week) for next 50 week then i do have 50×3= 150 workouts ,this will make huge difference.

And further if you follow split routine your rest can exceed to72+ hrs which in not good for progression as your recovery is fast by giving such high gaps between workout will undertrain you.

But in full body routine you have 48 hrs which is optimum.

So what is better for beginners?

Full body routine

Understand this that as beginners your recovery will be faster than elites who follow full muscles split exercises. At the beginning stick with full body workout with 48 hrs of rest. As calesthenics is strength workout do only 6 exercises 2 for pulling, 2 for pushing, 2 for legs in your full body routine.