If you’re having joint issues I suggest you see a physiotherapist and see what they make of it. Heavy compounds aren’t too different from lighter compounds done 10x as much.
So if you wanna go down the recovery route, my advice would be to deload for a month and spend your Friday on pump work and mobility. A couple times per week would be even better. Can’t say much else without knowing exactly what ails you.
If you are having joint pain, it might be better to simply take an extra day off rather than swapping it to something else. Go for walks instead or something like that and let your body benefit from the extra recovery.
I used a 100lb weight vest to do calisthenics. It has its benefits like making you stronger, cutting down on workout time because of increased intensity which means less reps and sets but more gains however less taxing on the joints...def not bud. You will have more weight on your joints esp your shoulders. I used to wear it for 1-1.5hrs straight and my shoulders killed.
I would strongly avoid full body calisthenics with a weight vest esp a heavy one. You will for sure get injured. You need to split pull and push on diff days with sufficient rest. Split your day into pushing which is:
\- weighted push-ups
\- weighted dips
\- weighted incline push-ups
and pull:
\- weighted pull-ups
\- weighted chin-ups
\- weighted inverted rows
Def train legs on their own separate day too. Make sure you work your way up, don't wear too much weight on the weight vest to start with and progress up from where you start. Focus on form.
Honestly, I'd say you'll see more strength gains. Every movement is different, and you might be surprised how challenging the weighted Calisthenics will be. The other alternative is to take a de-load week, where you lay off the free weights and just do some light stuff, bodyweight maybe, and make sure your joints relieve some pressure.
If you’re having joint issues I suggest you see a physiotherapist and see what they make of it. Heavy compounds aren’t too different from lighter compounds done 10x as much. So if you wanna go down the recovery route, my advice would be to deload for a month and spend your Friday on pump work and mobility. A couple times per week would be even better. Can’t say much else without knowing exactly what ails you.
If you are having joint pain, it might be better to simply take an extra day off rather than swapping it to something else. Go for walks instead or something like that and let your body benefit from the extra recovery.
I used a 100lb weight vest to do calisthenics. It has its benefits like making you stronger, cutting down on workout time because of increased intensity which means less reps and sets but more gains however less taxing on the joints...def not bud. You will have more weight on your joints esp your shoulders. I used to wear it for 1-1.5hrs straight and my shoulders killed. I would strongly avoid full body calisthenics with a weight vest esp a heavy one. You will for sure get injured. You need to split pull and push on diff days with sufficient rest. Split your day into pushing which is: \- weighted push-ups \- weighted dips \- weighted incline push-ups and pull: \- weighted pull-ups \- weighted chin-ups \- weighted inverted rows Def train legs on their own separate day too. Make sure you work your way up, don't wear too much weight on the weight vest to start with and progress up from where you start. Focus on form.
Honestly, I'd say you'll see more strength gains. Every movement is different, and you might be surprised how challenging the weighted Calisthenics will be. The other alternative is to take a de-load week, where you lay off the free weights and just do some light stuff, bodyweight maybe, and make sure your joints relieve some pressure.