Calisthenics VS Weights (How I Got So Strong) | THENX

– What’s up elite THENX athletes? It’s Chris Heria. Welcome to another
video of official THENX. Today we’re gonna be continuing the series How I Got So Strong. And today we’ll be covering
calisthenics versus weights. Let’s get into it. (techno music) Alright guys, so let’s get started. So today we’re gonna be going over weights versus calisthenics. Continuing the how I got so strong series. Now before we begin I
just want to tell you guys joggers, our THENX joggers,
our new style, brand new style. Finally back in the shop,
go pick yours up today. I know restocking joggers has been the top comment of every single video Guys, don’t worry anymore. They’re up in the shop, right now. You can go and buy them, right now. And, it’s the brand
new THENX jogger style. I mean these things feel amazing. They literally feel like I’m
not even wearing anything so. Super dope, you guys gotta try them. Alright, so let’s get into this video. So today we’re talking about
calisthenics versus weights. Well, let’s begin by
defining both of them. Calisthenics is when you are
training with your body weight. You are using your body
weight to work out. Weight training is using
an external resistance. Using weight to work out. When you’re training with calisthenics, its gonna focus more on body
control and body engagement. Relative strength, how strong you are relative to your body weight. Now weights focuses more
on targeted muscles. Specifically your maximum strength. How much maximum overload
force you can produce. Now when you’re training calisthenics you’re really gonna be engaging
your fast twitch muscles, body control, and your core engagement. These are the main things that you’re gonna be
developing with calisthenics. When you’re training with weight you’re gonna be developing
your power specifically. How much force you can possibly exert on an external weight,
external resistance. Now, let me give you a
hypothetical situation. You see a lot of guys in the gym and they can bench 400 pounds. They can row 400 pounds. Whatever, and do massive amount of weight. They have crazy amount of power, right? But then you tell them
to go do 20 pushups, and they can’t even do 20 pushups. They can’t even do 10
pull-ups to save their life. Why? That’s because weight training does not translate into calisthenics. It does not translate
into body weight control, body weight training relative to strength. However, someone training in calisthenics. Training the right way
with the right programing. Is actually gonna be
able to use the skills and the strength they
applied into the weight room. Because when you’re training calisthenics you’re creating a body connection. You are mainly engaging your core whenever you are doing any exercise. Involuntarily, whether you like it or not you’re strengthening your
core with every exercise. And, you’re gonna have a body controlled. You’re gonna have this body awareness where you’re gonna be able to use your core to help with your lift. Use your core to help with your press. Use the leverage of
accessing other muscles in your body to use your body as one unit to apply strength and force that is gonna have you produce the moves that you want to do. Which is obviously gonna
get you to the next level. You’re lifting heavier,
you’re doing more repetition, you’re getting stronger. Now, even though calisthenics translates into the weight room. And there are aspects that you
would gain from calisthenics. Such as the body awareness,
the core engagement, and the fast twitch activations that are gonna help
you in the weight room. It doesn’t mean necessarily
that you’re gonna go in there and be lifting crazy amounts of weight. Because to acquire that,
you must be lifting heavy. And you cannot necessarily
do that in calisthenics because you’re using body weight training. You can only train as much as you weigh or as much weight as
you can put on your body when it comes to calisthenics
or body weight training. That’s not gonna be nearly
as much as the weight that you can put on a barbell
or the amount of weight that you can hold in your
hand with a dumbbell. That is why it is so much easier to put on a lot more mass with weights. And it’s easier to create
more power with weights. Cuz you’re gonna be able to use a lot more external
force to your advantage. Now, there’s not one training style that’s better than the other. There’s certain aspects
that you’re gonna get from one training style, and certain aspects that you’re gonna get from the other one. And specifically, excercises. There’s some exercises,
calisthenics exercises that are gonna benefit you so greatly that you can never do
with weight training. And there are weight training exercises that are gonna greatly benefit you that you’re never gonna be able to reproduce through calisthenics. And I’m gonna show you
that in this workout that we’re gonna do today. So to sum it all up. What
you get from calisthenics is relative strength, body control, core engagement, and activation
of your fast twitch muscles. Being able to reproduce
(snaps fingers) boom power as fast as you can. And weights will help you increase mass more efficiently and easier. As well as gain your maximum strength and power by targeting specific muscles, and giving it a maximum overload. An amount of weight that you can never do with calisthenics on
isolated muscle groups. So now I’m gonna show you guys the workout that’s gonna bring best
of both worlds, alright. If you’re just doing one calisthenics you’re not gonna get the
benefit from weight training. And if you’re just doing weight training you’re not gonna the
benefit from calisthenics. You gotta do both to become
the ultimate athlete. In fact do as many things as you can. Don’t just do weights and calisthenics. Do skateboarding, wake boarding. Whatever it is that gets you active. And that kicks you
outta your comfort zone. Takes you outside of the box, and has you activating your body in new ways that you
have never done before. It’s normally the things that you never do those are the things that you need to do. So now we’re gonna go for
this whole body workout. We’re gonna start off with
muscle-ups. After our muscle-ups, We’re gonna go straight
into clean and press. From there we’re gonna do
some around the worlds. After that we’re gonna go into deadlifts. Then we’re gonna go
into L-sit front lever. Then we have squats. And we’re gonna finish of with
wall-walk, handstand, press. So if you guys are ready,
I’m ready. Let’s get started. Alright, so we’re gonna start
of with some muscle-ups. Now this is the move right
here like I was saying before. You can’t replicate this
with weight training. This is a specialized calisthenics move that’s gonna get you to the next level. Have you engaging your whole entire body. Giving you that body
connection, body engagement. Here we go. (upbeat techno music) Alright, that’s a nice little
warm-up. So, right there. If you guys need help
doing your muscle ups If you can’t do a muscle up, you can always use a resistance band. We just made our original, custom resistance bands. So if you guys need them to take your training to the next level go head on to the THENX shop,
you can pick up yours today. If they’re not already on the shop, they should be in there within
a couple days alright guys. And if you guys still need
help on your muscle-up You want the step-by-step approach. The easiest way to do
it. And to master it. Perfect form, just like I did. Become a member of and have full access to
all our technique guides, and all our workout programs
to get you to the next level. Or you can watch the many videos
that we’ve already uploaded on how to muscle-up on
this youtube channel. Alright, lets move on . We’re gonna go on to clean and press. This move is a great move
to combo with the muscle-up. This is literally like doing the reverse, the opposite of a muscle up. Instead of coming down
and going all the way up. You’re starting from here and going all the way up like that. Alright, so lets go for
it. Clean and press. You want to stand shoulder width apart, you grab the bar right
outside of your knees. Alright, here we go. (upbeat techno music) Whoo, alright let’s move on. We’re gonna go around the world. Now, to me personally,
I love training core. And as I’ve said before,
having strong core engagement is gonna increase your lifts, increase all the other
aspects of your training. So now we’re gonna go for
some around the worlds. Guys, make sure you’re using clean form. Don’t be wiggling around, alright. No momentum, just lift. Here we go. (upbeat techno music) To make it easier, when you’re coming up on one
side hold that hand tighter. I’m gonna hold this side tighter. (upbeat techno music) Make sure your legs go straight there too. Alright, make sure you’re
breathing at all times. Alright lets move it on to deadlifts. Here we go, start shoulder width apart. Straight down, get a
nice, good, strong grip. Alright guys, let’s go for it. (upbeat techno music) (crash) Whoo, alright. Lets move it on. We got L-sits with the front lever. This is a tough one guys. Alright, if you guys can’t do this move just try to hold the L-sit,
try to do some leg raises. If you want to know how to do front lever, of course, sign up for Get full access to all
our technique guides, all our workout programs. I don’t know what you’re waiting for. If this is what you really want to do. It’s time to get to the next level. (upbeat techno music) Whoo, alright. Movin’ on. We got squats. Perfect example of an exercise you cannot
necessarily get from calisthenics. I don’t care how many
pistol squats you do. I don’t care how many
jumping squats you do. You will not be as strong as
the person squatting like this. Its just simple. You may have a better body
connection, better balance, better core engagement by
doing these pistol squats and those plyometric jump
squats and stuff like that, but that power comes from this
external weight right here. Alright, so do your squats. Here we go. (techno music) (exhales) Last one. Whoo, alright. Alright, last move we got
wall-walks to handstand pushups Lets finish. Alright guys, we’re at the last exercise. Wall-walks to handstand pushups. Don’t get lazy now put
in the work right here. In fact, go as hard as you can now. It’s your last move do this
perfect and as hard as you can. No excuses. That’s gonna
get you to the next level. You gotta keep that mentality. Here we go. (upbeat techno music) Go all the way down
guys, all the way down. Alright. Whoo. Look at that. That’s first round. Drenched! So, remember there’s benefits
from doing calisthenics, and benefits from doing weights, that you can’t necessarily get
from doing one or the other. So, do both to get both benefits. To be a complete athlete. To take your training to the next level. To take your body, and your
life to the next level. And if you guys want
complete workout programs to take your training to the next level, become a beast, not just look strong, but train, and actually be strong. Become a member right now of Gain full access to all
our workout programs. All our technique guides. Full access to all our music
here on this youtube channel. And download our app to take our workouts and programs with you everywhere. It’s like having us as a personal trainer inside your pocket. If you guys need a little extra
push during your workouts, Of course, you wanna pick
up some THENX ignite. It’s our pre-workout, that’s gonna have you flying
through your workouts. We have just restocked our whole shop with the brand new joggers,
restocked our shirts. We got new equipment on the way. THENX rings, THENX resistance bands. Guys, go to to get your hands on all
our fresh, new, cool gear. Guys, remember, we post every Sunday at 8:00pm USA, Eastern Time. The first person to
comment and like the video. It has to be a real comment guys. It can’t just be one little
letter or something like that. It’s not gonna work anymore. The first person to
comment and like the video is always gonna win a
THENX prize, every Sunday. Guys, one more thing. We
just hit 700k subscribers. I mean I feel so honored,
and I thank you guys so much. I really love you guys, and I appreciate all the support and love you
guys have been sending our way. And to show my appreciation for you guys, I wanna put out so much more content, but I’m gonna be doing on
my personal youtube channel. So I can specifically answer
all the video requests that you guys have been giving me. So, when we hit one million subscribers I’m gonna be uploading my first video onto the person Chris Heria page. Guys, go and subscribe
to that page right now. If you want to be the first ones in on the Chris Heria youtube
video. It’s gonna be crazy. I’m gonna be letting go of
all my secrets, all my tips, all my techniques on that
page in a more casual form. And of course I’m gonna be doing giveaways on that channel too. Make sure you go ahead
and subscribe right now. You can subscribe by going
onto the THENX youtube channel, and clicking on the related
channels on the right side. You’ll see my personal Chris Heria page. Thank you guys so much. And
I’ll see you guys next Sunday. Love you, peace. (techno music)

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100 Responses


    UPLOADING NEXT SUNDAY 8PM EST (the last video to "how I got so strong series)
    (Don't worry if you didn't win, we do this every Sunday!)

  2. uglydog311 says:

    I'm looking at the barbell thinking those are 100 lb plates . Then I slowed it down for the squats and see that the outside plate says 25 lbs – so the big ones must be 45s . Now it makes sense . Here I thought he was pulling a 445 deadlift for 6 – which is impressive . No – it's 225 . Great big rubber covered plates . Not throwing mud , because the muscle-ups ARE impressive , but I pulled a 475 deadlift at 198 and thought I was hot shit . Damn near killed me . Anyhow – carry on .

  3. Keeanu Wick says:

    What if there was a body builder weighing 300 that does calisthenics and weight training. Fucking monster.

  4. The African Myths Show says:

    What did you do to your ears Chris?

  5. Chenpeng Lin says:

    I think if they row 400 pounds, they will be able to do 10 pull ups, it’s impossible for them to not be able to

  6. David Brunschweiler says:

    Bad form on cleans and deadlifts. Put any real weight on that and your spine will collapse. In calisthenics though you are a beast. Probably the best out there.

  7. Alex Ramos says:

    No homo but this guy is sexy af

  8. Dreamduck Ow says:

    who the hell is benching 400 pounds but cant do 20 pushups

  9. Splif Beatz says:

    Chris the first asian who is in front of the camera

  10. Piotr Małysz says:

    Those tatts made the vid unbearable

  11. GlueTubber says:

    "weight training does not transfer" – ya lost me there, because it does. I noticed that my pushup performance improved tremendously as my bench max went up. I measured my 'weight' on a scale while doing pushups – 135lbs. When I was pushing 225 on my bench workouts, pushing that 135 (doing pushups) is much easier than when my bench max was barely above the 135.

  12. Kaddywompous says:

    “You see a lot of guys in the gym who can bench… 400 pounds, row 400 pounds…” No. No, I don’t.

  13. Cash Loyd says:

    Nice ear lobes btw JK

  14. Nunya Business says:

    What if someone made a system that was a series of sensors placed on your body that connected to an app that would tell you how your form is a provides feedback on how to correct bad or dangerous form.

  15. Bush Pig says:

    Perfect form, every time. So motivating.

  16. Vibrant says:

    Bro Ik i cant say shit but are you not supposed to control the decent from a muscle up instead of letting yourself fall?

  17. Mr Rager says:

    That's a stupid tattoo all around his neck. But…… wish I can do a pull up.

  18. BreH bRuh says:


  19. l Squints l says:

    What the song in the very beginning of the video?

  20. GoatWhisper.YT says:

    Who’s here in 2019-2020

    Thank you for the heart you inspire me to work out

  21. Dan says:

    Then, what did Osvaldo did to get strong as fuck?

  22. Dislike My Video and leave C H A L L E N G E says:

    Dat music louuuud

  23. Silk says:

    He makes it look so easy. I can't even do one muscle up ;(

  24. RNzGa GaRNz says:

    How am I meant to do this when I'm overweight and cant do more than 1 pull up.. hahaha

  25. Jiawei Wang says:

    As strong as you? Where is you your confidence come from

  26. FEman 1023 says:

    That Einstein tatt is sick

  27. Che Garcia says:

    Haircut tutorial o:

  28. ThePwndering says:

    I thought its bad for your skeleton if your knees go past your toes in a squat.

  29. Li'l B Chemacalnomacal says:

    Terrible deadlift form I’m only saying this so u don’t get injured

  30. gnezthemenace GFret says:

    Starts at 5:55

  31. Blue Steel says:

    I wonder if he intentionally worked on his chest, or if they're just a product of his training. hmmmm

  32. Jelly King says:

    Everyone wants to look good many will push but in the end it's whoever has the best genetics that gets to claim the better physique

  33. Hogea Alexandru says:

    Your "deadlift" — actually called Romanian Deadlift (RDL) — form is wrong. You hallow your core instead of bracing it and you also use your arms when getting at the top position.

  34. Jelly King says:

    That intro song sounds kinda depressing and haunting.

    Just imagine yourself in an abandoned prison at night and hear that song

  35. formerevolutionist says:

    Tip: Don't have the background music so loud when you are talking.

  36. ZeynaPV says:

    Can u get mass from calisthenics only?

  37. dêcånøs løs ållêts says:

    does anyone knovv the song that starts at 13:25?

  38. marecare 011 says:

    Calisthenics is best ?????

  39. Tim R says:

    Can you make a video like this but for people who are not at the same pint as you like not able to do muscle ups but able to do pull ups

  40. Ahmad Aljasem says:

    Thank you for the translation from English to Arabic. Even the transition is not perfect but I understand it and that is enough. It was not easy I know that but it is good job.

  41. Jbill Rivera says:

    so basically… you're doing crossfit

  42. Ankush Roy says:

    awesome heria
    keep it up
    I am your fan

  43. Beth Mabry says:

    Your Tatus though Offff

  44. nmjhd1234 says:

    Did you wrist ever hurt when you start calisthenics? Crazy awesome work out!

  45. either 369 says:

    do you eat pasta.

  46. George Christodoulou says:

    How many muscle ups is your personal record?

  47. BelowAverage says:

    Would like to say, I just started workin out. About 2-3 months 4-5 times a week and I started with body building in the first few weeks. My friend insisted I do calesthenics to start and I got my push ups to around 25 (0 at start) and about 10 pull ups (again 0). We visited the weight room for the first time and 3 months and I rose my bench by 30 without touching a weight. Prolly not the greatest but i feel better about myself than I have in awhile.

  48. Philip Kane says:

    I'm a 220 pound 5ft 4in guy. what are your suggesting on starting Calisthenics? I'm thinking about purchasing a resistance band to help with pull up.

  49. Fyodor says:

    You should try some bouldering

  50. Funky Doggie says:

    Your legs are weak


    My brother can do 60 push ups in once but can't do even single pull up
    Please guide……

  52. SteamyTiger95 says:

    Question: If the clean and press is basically an inverted muscle-up, should you aim to be able to lift your bodyweight and do the same number of reps as you can muscle-ups? I read once that you should be able to do the same number of inverted rows (australian pull-ups) as pushups, for optimal balance, but was curious if I could get some feedback on this?

  53. Alfredo Trujillo says:

    very well explained – motivates me to get some variation going on – thank you

  54. DJ4NTI says:

    Let's go for it!

  55. Brennan Sullivan says:

    “Takes you outside of the box”, Draws circle with hands

  56. Aros says:

    Use More weight on the cleaners my guy

  57. nBeeW says:

    That deadlift weren't actually deadlift but rumunian deadlifts.
    Deadlift is a movement where you pick up weight from the ground every single rep..

  58. Pinns World5211 says:

    Your cleans are s**t mate

  59. JUDAH maccabee says:

    Yo you look like GENOS from opm bruh

  60. Mudassar Hassan says:

    Wow i m in love with this music 8 :22 how can i get ir

  61. J. Martínez Martínez says:

    You're the best, Chris. Just what I needed to be reminded of today.

  62. sAiX lol says:

    Squat is so bad

  63. Mohamed Emad says:

    هو في مصري ف الدقيقة 12:48 قاله عاش ولا أنا بيتهيألي

  64. Kasidlak 81ID says:

    Am i the first to comment and like the vid

  65. ChenBoy says:

    How does his phone not fall out???

  66. Bhavesh Rana says:

    How chris heria got strong -pure dedication

  67. Spidey-Kun says:

    To be a master of both would be amazing

  68. Pinns World5211 says:

    Try to make your elbows parallel to the floor instead of perpendicular in your cleans

  69. D B says:

    DUDE! What are your PR’s for deadlift, squat and bench? I’m making the switch to calisthenics and want to know what kind of 1RM strength you have gained or maintained through calisthenics. Thanks

  70. Segahart says:

    I just want the soundtrack…

  71. Murilo Silva says:

    how long does it take to get in shape like that? and is there any way to speed up the process?

  72. ?DarkBlue? says:

    2:12 lol no.

  73. Cheong KT Cheong says:

    How you can do so many liftings in one go, I admired and ponders how

  74. Karter Dowd says:

    Your wrong when you say calisthenics target your fast twitch muscle fibers better. Your fast twitch muscle fibers are trained on the amount of maximum load you lift, because they can move the most amount of weight, but over a small time. So your claim that calisthenics is better for fast twitch muscle fibers is completely incorrect

  75. Williaem00 says:

    Look like we are the same height and build , except I'm skinny atm and just started working out

  76. Aleksandar Karadachki says:

    And thats why cali is the best

  77. Fruit says:

    Over developed shoulders, closed chest, under developed legs, massively unbalanced core. Please beware of pseudo fitness gurus

  78. Fu Ggl says:

    I only did weightlifting and powerlifting. When I started calisthenics I could do l sits,pull ups,australain pull ups,handstand push ups. Does that mean weights actuay do have a carryover? Which is opposite to your claim.

  79. vonick1 says:

    athlen x rip off – should be called how i got so conceded

  80. Luude says:

    What kinda music is this

  81. Kon Darras says:

    His giving the best information on yt

  82. CHR says:

    I like both but I think calisthenics requires more skill, anybody can lift weights.

  83. Mark Norris says:

    I disagree with what you said about weight lifters not being able to do 20 push-ups/pull-ups now im not going to sit here and act as though their just as good at calisthenics as someone who only does body weight training but a weight lifter is only going to have trouble in those areas if they haven’t trained themselves to be a well rounded athlete and all they did was row, bench and curl anybody would be hard pressed to say weightlifting bodybuilder could do 10 muscle ups or a single arm pull-up most cant but weight lifers who incorporate (weighted or unweighted)dips, pull-ups(diff grip variations), pushups as well as explosive movements such as box jumps would be well rounded athletes and not have these problems

  84. Kenneth Ma says:

    so do you do each of these exercise "to failure' ?

  85. Re Yuto says:

    Chris is the Jeff of ThenX

  86. RIØT PuRe says:

    The mic

  87. Luis Serrano says:

    Personally that’s why I wanted to do more calisthenics because I could squat 405 and bench up there too. But, I can do many pull ups or dips etc.

  88. BigSmokeTheSlumpGod says:

    Chris was good in this because even tho he does more calisthenics based workouts he didn’t just bash on Weights, he showed the positives and negatives of both

  89. milton robinson says:

    thanks to you, i know the calisthenic, today whit 44 years old, i¨m still training,,,,thanks you Cris

  90. Ito Fermin says:

    Incredible, 2 years after almost 4 million. Proud of you coach!

  91. Cj says:

    That barbell slamming at 10:20 sounded like hiroshima at august 6th 1945

  92. Mojje Firozi says:

    I don't understand what you are saying but I am following you and watching your videos. I speak only Swedish.

  93. Nikhilkumar J says:

    If life gives me this cool music as background I swear I'll never ever leave the Gym. I'll make it my home?

  94. back2theblokk says:

    Best vid yet

  95. César Arce Breña says:

    Was the difference between the heria app and the thenx app?

  96. TheBejjan says:

    Music should be lower than the talking….

  97. Makeup By Smithy says:

    Yay joggers

  98. maximillianmust win the war says:

    6:41 " a nice little warm up" ?

  99. KillerDiaguR says:

    Chris: hey what's up elite thenx athletes
    Me: who me?
    Chris: not you you fat fuck

  100. jorik borozan says:

    Hahahaha …fuck you?

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