305pelusa
Level 6 Valued Member
Why would you do that? ST fibers are much smaller. If you're looking to put on muscle, you want to pick programs that develop the FT muscle fibers as much as possible. That means maximum acceleration/intent in the concentric and short rest periods. For the most part at least.You could design a hypertrophy program based on the principles outlined in Pavel's article about ST fibres(How to Build Your Slow Fibers, Part II)
I'm not sure that it's just that easy. This barebones exercise selection seems ok for strength training but muscle building is a little different. It's good to use different exercises, hit different angles and movement patterns. It's not about perfecting any one groove anymore. It's just about making sure all muscle grow strong, together, simultaneously.Diamond pushups cover all your pressing muscles. For pulling muscles you could choose pullups and for legs I would recommend airbourne lunges.
Close grip PUs are fine to build the triceps, but you also need ways to shift the emphasis to the pecs and shoulders. Pull-ups are wonderful because they seem to develop everything rather equally (as long as you add in your rows too).
I've always said it. Calisthenics strength training is complex because of the programming (frequency, volume, intensity, etc). Calisthenics hypertrophy training is complex because of the exercise selection.
As long as you push hard on your sets, get a good pump, and eat correctly (track your calories and macronutrients), you'll be fine. The tough part is understanding what exercises to do. How do you pick between dips, push-ups, HSPUs, etc and all of their different variations? Sometimes you do 2 or 3 or 4 of those in a single session.
I've chosen Bodyweight Evolution by Daniel Vadnal for this summer. I like his varied exercise selection, his emphasis on both rowing and pull-ups and how he divides the amount of weekly time spent on push-ups, HSPUs and dips. I think after it, I'll have a better understanding on this kind of training. For now, all I know is that I don't know much haha.