Forget Size Goals, Train For Strength (Especially if You're a Beginner)

If you’re chasing size in your training without focusing on strength, it’s time to rethink about your goals.

Here’s the truth: if you’re training naturally, without performance-enhancing drugs, or having some prime genetic talent, building real, long-lasting muscle comes from getting strong.

Not from pumping out endless sets of curls or chasing the pump with high reps and light weights.

This isn’t just about opinion.

It’s about how the human body works. So if you’re trying to build muscle, improve your physique, and stay athletic over the long haul, strength training is the foundation you need.

Strength First, Always

As a natural athlete, your body responds to stress that demands adaptation.

That means your muscles grow when they’re challenged with intensity, heavier loads, harder movements, real resistance.

Think less about “looking big” and more about getting strong. Because when you train for strength, ...

3 Calisthenics Back Exercises You’re Probably Not Doing (But Should Be)

Let’s talk about your back.

Not metaphorically, your actual back.

That glorious, often-overlooked collection of muscles that keeps you upright, strong, and mobile.

If you’ve been hammering pull-ups like a champ, that’s great.

But if that’s all you’re doing, you’re missing out on serious gains.

Here’s the truth: a strong, healthy back is non-negotiable if you care about performance, posture, and staying injury-free. 

And no, pull-ups alone won’t cut it.

Calisthenics is all about balance, control, and body awareness. That means you need to train your back from different angles, not just the vertical plane.

So if you're doing pull-ups on repeat and wondering why your progress is stalling, this blog is for you.

Let’s upgrade your routine with three back exercises that go beyond the basics.

These are movements I use in my programs, and they work.

Whether you're a calisthenics beginner or already knocking out...

Stuck at 1 Pull-Up? Do This to Get More!

You’ve finally done it.

Your chin cleared the bar, your arms didn’t give out, and you felt like a boss for a second.

That first pull-up? Huge win.

But this isn’t the end of the journey. It’s the beginning.

So let’s talk about what to do next and how to level up your bodyweight strength with smart, fun, and effective calisthenics training.

This guide is especially for you if you’re getting into calisthenics as a beginner and want real results, not gimmicks.

Whether your goal is to master more reps, build back muscle, and a healthy posture, this is how you make it happen.

Step 1: Get Really Good at That One Pull-Up

We’re not here to crank out sloppy reps. One perfect pull-up is worth ten half-reps any day.

So focus on:

• Hollow body position: engage your core, keep your legs together

• Controlled movement: no swinging, no kipping, no momentum

• Full range of motion: chin clearly over the bar, arms fully extended at the bot...

How I Keep Body Fat Low Without Counting Calories!

Let’s talk about something that’s been around for centuries, gets hyped on social media every January, and still confuses a ton of people: fasting.

Is it healthy? Will it help with calisthenics? Does it mean starving yourself and being miserable all day?

Yes, yes and no.

If you're new to calisthenics and curious about intermittent fasting, or just looking for a way to reset your body, without going on some weird juice cleanse, keep reading!

Step One: Chill. Start Simple.

If you're new to fitness, carrying extra weight, or still figuring out what a push-up really feels like, don't worry.

You don’t need to jump into a 24-hour fast tomorrow and workout while dreaming about pancakes.

Start with a 12-hour eating window.

Example: Eat between 8:00 AM and 8:00 PM. That’s it. You’re fasting the other 12 hours (mostly while sleeping).

Do this consistently for a couple of weeks, and your body will start adapting naturally. Once it feels...

Should You Do 100 Reps All at Once or Throughout the Day?

If your goal is to build strength and muscle with calisthenics, you need to get real about how you train, and when.

A question that a lot of people ask me is: Should I do 100 reps in one go, or spread them out throughout the day?

The answer is simple. If you’re training for hypertrophy, muscle growth, you need to concentrate your effort.

That means doing your reps in a dedicated workout window, not scattered across 12 hours.

Let’s break down exactly why this matters, and what you should be doing instead.

For Hypertrophy, Timing Matters

Muscle growth thrives on intensity, fatigue, and focused effort.

The stimulus needs to be strong enough to signal your body to adapt. That’s what triggers hypertrophy.

When you perform 100 reps across multiple sessions in the day, you're not creating enough mechanical tension or fatigue.

You’re staying fresh, and that’s the problem.

Training like this is better suited for general moveme...

Still Can't Do One Clean Push Up? Try This!

This is how to get your first clean push up!

The humble push up is one of the foundation of calisthenics.

It is the most universal training movement around the world.

However, a LOT of people do them wrong or can't do them at all!

Just like for any other calisthenics training movements, there is a good progression to work towards good technique and full range of motion.

There are 5 main steps to achieve your first push up.

Watch the full video here!

Nicolas

PS: Train with me here!

Here is How to lose 20 pounds within 3 to 6 months!

It's not rocket science or a miracle.

It’s a simple recipe that includes: building muscle, eating right, moving more, and staying consistent.

The tricky part is to actually stick to the plan for long enough.

In this video I’ll show you exactly what to do and how to plan your workouts to crush it in just 3 to 6 months!

Results are guaranteed.

Watch the video here!

Nicolas

PS: Train with me here!

Push-ups are a staple exercise for building upper body and shoulder strength.

Limited shoulder mobility is usually the main factor that hinders your progress

This video dives into three calisthenics exercises designed to target your shoulders and chest, while simultaneously improving your shoulder mobility.

You will gain: scapular control, over head mobility and explosivity/agility

By incorporating these drills into your workout, you'll unlock a new level of shoulder power and mobility.

Watch the full video here!

Nicolas

PS: Train with me here!

Best Pull-Up Equipment for Beginners!

If you’ve been stuck on pull-ups or don’t even have the right set up to start, this is for you.

I just released a new video breaking down the best equipment for pull-ups, from zero-gear hacks to more advanced tools you can use at home or outdoors.

Whether you’re a total beginner or already working on your pull ups, the right setup changes everything.

🎥 Watch the video here and upgrade your pull-up game!

Let’s go!

Nicolas

PS: Train with me here!

I Couldn’t Stand Up. Now I’m Back!

I’ve been MIA for the past couple of months, 8 weeks to be exact.

The reason? An injury that took me out harder than expected.

For context, since 2015, I’ve only taken two real one-week holidays.

Even when I’m traveling, I keep my training consistent, even if I do less, I still go at it every day.

I’m a firm believer that momentum matters.

It’s easier to keep going than it is to start over. That mindset has guided me since 2008.

But in summer 2024, I made a mistake.

I spent three months obsessively training for a one-arm pull-up.

My right side was cruising, but I overworked my weaker left arm.

By November, I had developed tendonitis in my left forearm. So I pivoted my training.

I shifted focus to lower body work, 3 sessions per week, blending volume days and biomechanics sessions.

I paid special attention to hip internal rotation and adduction, aiming to improve my mechanics for running and overall performance.

I also increased my running...