Why is Calisthenics So Effective?

Picture this: a scene from an action movie, the hero performing gravity-defying feats of strength, agility, and finesse, all without the aid of fancy gym equipment. 

Is it just movie magic, or is there a real-world way to achieve such remarkable physical prowess? 

Enter calisthenics – the ancient art of bodyweight training that not only makes those movie stunts possible but also offers a host of benefits that make it incredibly effective.

Calisthenics is more than just a workout; it's a philosophy, a way of life, and a path to unlocking your body's full potential. 

So, why is calisthenics so effective? 

Let's dive into the reasons that make this discipline a game-changer for anyone seeking a fit, functional, and free-moving body.

1. Natural, Primal Movement: Calisthenics revolves around movements that are as natural as breathing. Think push-ups, pull-ups, squats, and planks. These are functional movements that our bodies...

Calisthenics Back Lever Progression!

Arean's back lever is not perfect yet, but he came a long way, from when he started!

It's a movement that is harder than it looks.

Not only because of the strength component but also the mobility requirements, because the bar is behind you.

This alters our perception and body mechanics (similar to a handstand, or just standing on leg with your eyes closed, for example).

That means the back lever requires extra focus on legs, hips, ribs and shoulder placement.

Here is how to practice the back lever with negatives, IF you can already do a good static tuck hold:

• Starting in tuck.
• Extend in an upward, 45 degree angle, back lever (feet pointing to the sky behind you).
• Perform the negative phase until your body is parallel to the ground (this is where tension in the chest, core, glutes, and legs is maximum).
• Here are pointers to focus on during the negative phase and the hold: 
  
  • Squeeze your chest
  • Keep your ribs low and in
  • Keep...

From Calisthenics Beginner To Advanced in 2.5 years!

I had the pleasure to chat with Antal last week.

He is a great example of the results you get when you follow the right program and method, with consistency.

We talked about how using the Online Calisthenics coaching program changed his life since 2021.

You can watch his workout transformation here.

He went from a complete calisthenics beginner to being able to achieve the muscle up and more.

Within 2.5 years!

In our interview, we talked about his favorite moves, the healthy foods he prioritizes and other practical habits that he now implements in his life to keep progressing.

He also shared some of his future goals and advices for those who want to get started like him!

Watch the full interview here!

Get all my calisthenics programs and personal online calisthenics coaching here!

Is 30 Too Late for Calisthenics?

The world of fitness is mostly images of youthful vitality and boundless energy.

It's easy to get the impression that if you haven't started your fitness journey in your early twenties, you've missed the boat. 

But let me tell you something that's not talked about enough – it's never too late to embark on the incredible journey of calisthenics. 

So, is 30 too late for calisthenics? 

Not by a long shot. In fact, your thirties can be the perfect time to dive into this transformative discipline.

I started calisthenics at 28.

Here's why age should never be a deterrent when it comes to embracing calisthenics:

1. Natural Movements Know No Age: Calisthenics is all about embracing the natural, primal movements of your body. Push-ups, squats, pull-ups – these are movements that humans have been doing for millions of years. And guess what? Your body doesn't forget how to do them just because you've hit 30. In fact, these...

The Best Pull Ups For Strength!

If you can already to 15-20 clean pull ups, this is for you.

One of the best way to train weighted calisthenics is the drop set method.

This is a technique where you start with the hardest repetitions.

Do as many as you can.

Then you lower the weight, just a little, and try to add more repetitions than during the previous set.

And so on.

Rest 3-5 minutes between sets.

Here is the pull ups drop set I did last week while training with my friends in Venice Beach.

It took us about an hour to complete.

• + 115 lbs x 1 
• 90 x 3 x 2 
• 85 x 3
• 70 x 3
• 60 x 5
• 55 x 5
• 45 x 6
• 35 x 6
• 25 x 10
• 10 x 10
• 0 x 13
• Bodyweight rows x 23

Our backs felt good after this one!

Get 1-1 online calisthenics coaching here to get started!

How To Be Motivated On A Monday?

The answer is simple: you don't need motivation!

While motivation is the golden ticket that everyone is looking for, the hard truth is that it does not exist.

So you can keep searching, but you are wasting your time.

Instead, look for inspiration!

This can come from anywhere: watching your favorite athlete train or play a game, observing animals and insects move with perfection, learning more about your favorite sport or workout system etc...

Pro athletes don't need motivation, healthy and fit people neither.

Their common treat is discipline. And ANYONE can build up to it.

Neuroscience shows that discipline creates motivation, not the other way around.

"Doing the thing" (discipline) will always beat "thinking about the thing" (motivation).

If you are brushing your teeth every day, it means you can build the habit of working out every day.

If you are a beginner, start at your own level, where you make every minute of your workout count and push a...

How To Do Advanced Pull Up Shrugs

The "Arched" Scapula Pulls or "Hollow Back" pulls are great to strengthen your back.

This a rather advanced movement which goal is to control your mid-back extension through the shoulder blade shrug pull. 

So do not attempt if you are a beginner or lack proper back strength and mobility.

You have to guide the whole movement through your glutes, core, mid-back and shoulder blades.

Make sure to externally rotate your shoulders, by trying to "bend the bar" as you pull.

Performing this move requires good back-core strength, and overhead mobility foundations!

This exercise is also great improve front and back lever control.

Here is another exercise you can do to get a better front lever and overall back strength!

Book your free call with me here for personal coaching.

The Benefits And 3 Ways To Train Weighted Calisthenics

If you are an advanced calisthenics practitioner, then weighted calisthenics is definitely for you.

Advanced is when you can do 15-20+ pull ups, 50+ push ups, 25+ dips, 100+ squats.

Adding weight to your sets and reps will help increase your muscle mass and overall strength level.

I did not plan this workout but ended up doing the heaviest pull up I've ever tried.

Life can be unpredictable!

Here are the pull ups sets I did:

• +130 lbs x 1 
• +70 lbs x 5 + hold
• +60 lbs x 5 + hold
• +45 lbs x 5
• +25 lbs x 5

And here are 3 ways you can design your weighted calisthenics workout sets: 

- Progressive overload: increase the weight as you go and decrease the amount reps as needed.

- Ladder training: Starting as heavy as you can with low reps and lower the weight as you increase reps.

- Pyramid training: start with high reps low weight, then increase weight with lower reps then go back up to higher reps...

How To Save Time With Harder Reps

To get serious calisthenics workout results, high workout volume is key overall.

You have to grind for growth.

But here is how you can save time with fewer reps and harder sets, on days where your schedule gets in the way: add partial reps and/or isometric holds between each repetition you do.

In this video, I’m only doing 2 pull ups, but each way up and down was a good challenge.

Aim for 10 sets reps total, depending on your level, for a good back and core workout.

Here is also how to make your push ups harder!

You can use that method with any movement you want.

Get ALL my calisthenics workout programs and personal coaching here!

How To Deal With Low Energy Days

Those days come in cycle. Here is another tip I use when that happens.

I believe we create our own energy, and that it’s up to us to make the best of what we have.

The way I deal with lower energy days is by reducing the overall amount of reps I do during a workout, and focus on intensity exclusively.

I mean that I try to not let my "low energy feeling" days keep away from doing some type of explosive work along the way.

I'll reduce the volume and pair it with some lighter work.

In this last muscle up set I did, I did not have the gas for more that 3 proper reps.

So I focused on what I was able to do. I added straight bar dips reps and partial pulling reps as well as isometric holds to make the set as demanding as possible.

To recap here is a set you can repeat 3-10 times:

• 3 Muscle ups
• 5 Bar Dips
• 3 Partial Pull Flies
• 5 Second Deadhang

You can also mix this superset with other supersets. This method applies to any movement or set.

Here...