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If you’re looking for a beginner calisthenics program that packs on size, strength, and the physical prowess of a Roman Gladiator. Then this is the most important blog post you’re ever going to read.
Because today, I’m going to show you how you can get yourself in tip-top shape using nothing more than a bar…
…Your bodyweight
And the iron grit of a calisthenics warrior.
Now until recently, there’s been a common misconception in the fitness industry that to build lean muscle, you’ve got to lift heavy weights until your eyeballs bleed. And every single muscle in your body burns with intensity.
And while this does go a long way to getting you the results you want. Over time there has been more than enough evidence to suggest that calisthenics can give you the same (if not better) results depending on your goals.
I mean, just take a look at some of the calisthenics athletes from Bar Brothers or Barstarzz, and you’ll see how very possible it is to get in immense shape using nothing more than your bodyweight and a can-do attitude.
Which is why today, I’m going to be taking you through my own unique and crazy ways you can get awesome results using nothing more than calisthenics.
And fret not, this is entirely beginner-friendly where I show you how to quickly go from zero…
…All the way up to the elite levels of the calisthenics badass you’ve been dreaming about since you were a wee boy.
So sit back, relax, and read on my calisthenics brother because today, I’m bringing the pain.
WATCH VIDEO: Discover How To Build Huge Slabs Of Muscle, Extreme Power, And The Ripped Torso Of A Spartan Warrior Using Nothing More Than A Bar And Your Own Bodyweight…
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Table of Contents
What To Look For In A Beginner Calisthenics Program
So when it comes to the bare-bones basics of a beginner calisthenics program, there are a few things you need to know.
Some are more important than others, but each and every one of the things I’m about to highlight below will carry some weight in getting you the results you want
It Should Cover The Basic Calisthenics Exercises
Now, this goes without saying really.
I mean, a calisthenics program that doesn’t give you a basic introduction to basic exercise selection, nutrition, and all the nuts and bolts that go along with it. Shouldn’t really be called a program at all.
But with regards to the basic exercises themselves, a calisthenics program should ideally cover these 5 fundamental movement patterns (and their progressions) in great detail.
This includes…
A Vertical Pull
This is basically a movement where you’re pulling yourself on a vertical plane of motion.
Other than pullups and chinups, there isn’t really any other form of calisthenics exercise that utilizes this movement pattern.
And to be honest, there doesn’t need to be.
Because pullups, chinups, and all of their progression will be more than enough massive amounts of relative pulling strength while simultaneously building an impressive upper back.
A Vertical Push
This involves anything that involves using your chest and triceps to perform a vertical push.
Now, in the weight lifting room, probably the most popular vertical pressing movement would be an overhead press.
But since we’re talking specifically about calisthenics here. This isn’t really an option.
Instead, you want to mimic the movement of an overhead press using nothing more than your bodyweight.
And you can do this using either handstand pushups or pike pushups.
Now, handstand pushups aren’t really a beginner-friendly exercise. So the pike pushup should be your primary focus until you’ve built up enough strength to execute a handstand pushup (wall assisted) with good form.
However, another vertical pressing exercise (which is my absolute favorite, by the way) is the parallel bar dip.
This is another type of vertical press that works both the chest and triceps. To be honest, it’s always my go-to exercise because it’s straightforward to implement.
What’s more, you can easily superset this exercise with pullups or chinups, creating the ultimate muscle building recipe to get strong and shredded. While torching massive amounts of unwanted fat in the process.
A Horizontal Pull
This is basically the pullups counterpart. And it’s a great movement pattern because it effectively works the rhomboids and lower traps like no other movement can.
Which is why it’s an awesome exercise for adding thickness to your back.
Unlike the pullup, it’s also a lot easier to implement using an exercise called the inverted row. (see image)
And the reason it’s a lot easier is that your feet are placed firmly on the ground (or an elevated surface) when you’re performing the movement.
A Horizontal Push
The horizontal push can be broken down into one essential exercise.
And that my friend is the pushup.
Now, despite what you might believe. There are actually dozens, if not hundreds of ways to make the pushups both easier or harder, depending on your current level of fitness.
I won’t bore you with the details of every single one.
Instead, just take a look at the image below to get a better understanding of how you can effectively progress using this exercise.
And this is just a few of many pushup variations.
And once you reach a level where you can perform advanced calisthenics progression variations like the one-arm pushup or pullup.
You could even take things one step further by implementing weighted calisthenics.
Or better still, leaning almost impossible calisthenics skills like the planche or muscle-up.
The Basic Squat
This is considered the king of lower body exercises and for a good reason.
Basically, if you don’t have a squat in your routine, then you don’t have a routine.
Now, the basic bodyweight squat in it’s most basic form is relatively straightforward.
You simply position your feet roughly shoulder-width apart, squat until your thighs are just below parallel, and then push yourself back up using the muscles in your quads.
Stupid simple right?
But the problem most people face with this exercise is the ability to progress when the squat becomes too easy.
This is where a beginner-friendly calisthenics program like Bar Brothers comes in handy.
Because unlike most programs that just tell you to do more reps, they give you dozens of progressive exercises so you’ll never hit a snag in your training.
And they do this with every single movement pattern I’ve already highlighted above.
Now, this isn’t to say that these progressions are easy.
Far from it…
In fact, if you’re not prepared to dig deep and actually put the effort into your workout. Then you’re not going to be doing yourself any favors in the long run.
But if you develop a habit of regularly practicing all the exercises I’ve talked about above. It should be more than enough to get your body to where it needs to be.
Training Should Be Goal Specific
So now, I’ve covered all the exercises you’ll need to effectively progress with calisthenics.
Next, I want to briefly touch on how to utilize them to build the body you want.
Now, there are really only two (possibly three) things you can do when it comes to working out.
- You can focus on getting stronger (myofibrillar hypertrophy)
- You can focus on building muscle (sarcoplasmic hypertrophy)
Or, if you’re insane in the membrane, you can try your luck tackling both and trying not to die in the process.
But whatever you’re goal, there are a few specific rules you need to follow to get the results you want.
Building Strength For Beginners (myofibrillar hypertrophy)
Now, if your main goal is to simply build strength. You’ll want to focus the majority of your efforts performing exercises in the 3-6 rep range.
And when I say 3-6 reps, I don’t mean easy reps.
Oh no, my little padawan.
I’m talking about hardcore, ballbusting heavy ass reps.
The kind of reps that make you feel like you tried to pull a plane across a runway using nothing but your nutsack.
See, low reps hit the CNS (central nervous system) pretty hard.
And it’s ultimately this CNS fatigue that causes our muscles to adapt and get stronger.
So how exactly do you achieve this using nothing but your bodyweight?
Well, the quickest way to do this is to utilize weighted calisthenics.
This can be done using a dip belt, weighted vest, or anything else that allows you to comfortably add weight to your body to make an exercise harder.
Personally, I like to use a dip belt for pullups and dips. And a weighted vest for both pushups and inverted rows.
Depending on how hardcore I’m feeling, I’ll also throw on a weighted backpack to really kick things up a gear.
But as long as I’m sticking to a 3-6 rep range…
…And performing a minimum of 24 reps throughout all sets for any given exercise.
Then my body will respond the way I want it to by getting stronger over time.
But a word of warning.
Weighted calisthenics isn’t exactly beginner-friendly. So if you’re new to calisthenics and you’re hell-bent on getting strong. Then I’d practice a few months of basic calisthenics (without adding weight) before you try to tackle this beast.
Building Muscle For Beginners (sarcoplasmic hypertrophy)
Building muscle requires a slightly different approach than strength building because now, you’re looking to add size to your frame rather than strength.
Now, just to be clear, there is no definitive rep range for each. And training for size will always provide some increases in strength and vice versa.
But for you to get the most bang for your buck and increase your muscle-building potential. You need to increase the overall volume of your training and aim of a slightly higher rep range.
There’s a lot of debate on how many reps are most effective for packing on size. But most people agree that the sweet spot tends to be anywhere from 6-12 reps.
And to hit this rep range, you can utilize basic calisthenics…
…Progressions
Or even some form of weighted calisthenics if the basics prove too easy.
But again, you need to push yourself to the point where the last one or two reps are difficult to feel the real benefit of this style of training. And aim for a minimum of 36 total reps across all sets see any real increases in size.
Getting The Best Of Both
If you’re up for it. You could even take things one step further by implementing multiple sets of low rep training (3-6 reps) but keeping the total reps to a minimum of 36.
This would elicit both a sarcoplasmic and myofibril effect giving you the best of both worlds when it comes to building size and strength.
Bear in mind that this is very taxing. And again, I’d recommend having at least a base level of strength before attempting it.
But once you get yourself in half-decent shape, there’s no reason why you shouldn’t give this a try if it fits in with your goals.
The Best Calisthenics Beginner Program For Your Training Goals
Now, this is just the basics when it comes to structuring an effective calisthenics program.
And if you’re a beginner, it should be more than enough to set you off on the right foot to get the results you want.
However, I know that there will be a few people reading this who are looking for the whole package and want a simple step-by-step system they can start using immediately to start seeing the results they want.
If this is you, then here’s something that will take your calisthenics game to a whole new level.
It’s called Bar Brothers The System
Basically, it’s a no-nonsense calisthenics program designed for newbie calisthenics enthusiasts looking for a practical way to get strong and shredded fast.
It takes you through the basics…
- Effective progressions
- Advanced calisthenics skills
And even shows you how to correctly implement weighted calisthenics into your workouts to get you insanely strong.
Now, I’m not usually the type of guy to overhype things. So instead, I’ll leave you with the video below to take a look for yourself and decide if it’s the right program for you.
But before I do, let me just say this.
Getting the most out of calisthenics takes time, consistency, and perhaps most important, a strong work ethic.
And if you’re not prepared to go all-in and hit every workout in this program like it was your last, then I doubt you’ll see the changes that you’re looking for.
However, if you’re ready to smash each and every workout and get in the best shape of your life, then this everything you need to get there.
Anyway, here’s the link to the video to check it out for yourself: Bar Brothers – The System
WATCH VIDEO: Discover How To Build Huge Slabs Of Muscle, Extreme Power, And The Ripped Torso Of A Spartan Warrior Using Nothing More Than A Bar And Your Own Bodyweight…
(Video Will Open In A New Window)