Today, we're going to discuss four of the best movements to build strength and mass through calisthenics and bodyweight training.
With just a few adjustments to your foundational movements, you can take your training to the next level and achieve incredible strength gains.
Consistency is key when performing these movements, so let's dive right in.
Let's start with wide pull-ups.
The pull-up is already a highly effective exercise for building strength, but by making a simple adjustment and widening your grip, you open up new possibilities for enhancing your strength, technique, and overall abilities. This adjustment places greater emphasis on your lat muscles, allowing them to grow and become stronger. By incorporating wide pull-ups into your routine, you'll notice improvements not only in your pull-up game but also in other exercises like muscle-ups, the human flag, handstands, and overhead presses. I highly...
Today, I want to share my two all-time favorite exercises for crafting mind-blowing speed and unparalleled eye-hand coordination.
1 - Sprinting
Did you know that 75% of the population never sprints ever again after turning 30?
That’s right! It is an insane number when you realize it.
So you’d better make sure you don’t fall into that category, ever!
Sprinting will boost your cardio strength, testosterone levels and build strong resilient legs.
How to sprint properly?
When sprinting focus on the following:
Today I'm going over some of my favorite calisthenics ab workouts.
They all involve leg lifting because they are the heaviest thing your abs can lift.
Lifting your legs triggers ALL ab layers, including the transverse (the deepest layer), rectus abdominis and transverse muscles.
Use the following routine to feel the burn:
Today we are going to focus on getting your legs on fire with calisthenics.
All you need is two resistance bands: a thin one and a slightly thicker one.
1. Overhead squats
- How to do it:
- How to adjust difficulty:
2. Deadlifts
- How to do it:
For some it may be weight loss, gaining more muscle, becoming more athletic or learning a new calisthenics skill.
These are all excellent goals and more often than not come all together eventually to those who stay consistent.
It’s crucial to remember what progress looks like and how long it takes in most cases. Indeed, it’s not always easy to perceive something that is not there yet while we put lots of effort in reaching those goals.
So here is an overall progress timeframe to better visualize the progress path.
In a nutshell, progress is a lot faster when you are just getting started. It gets harder to level up as you become better! The curve can look like a logarithmic graph for those who studied maths: it goes up quick and starts to plateau after.
This following timeline is an estimate that may vary greatly depending on people,...
Last we week we spoke about the best calisthenics training patterns.
In a nutshell, how many sets and reps to do, to get results when you workout.
In addition to how many reps to do, the "What and How" we do these sets and reps matters just as much.
1 - Use full body training as a staple method
Combine pulling and pushing, legs work front and back. Also apply high intensity for each repetition and deep, long muscle contraction to optimize your training.
2 - Train your core everyday
For 5 to 10 min with intensity.
3 - Train antagonist movements
Train muscles that work together. Aim for pushing after pulling for example. Start with the hardest exercises and sets of your training. Start with pull up sets before your push ups, or muscle ups before pull ups, for example.
4 - Use rather short rest time
Rest time plays a crucial role in...
Focusing on main calisthenics compound movements, as a primary source of training, is always rewarded and at the core of every calisthenics transformation.
Knowing which calisthenics training patterns to use is very important to get the results you want.
This will get you a calisthenics body, and the strength that goes along with it.
Whenever you workout, use one or a combination of these patterns!
Nicolas
It’s usually viewed as an endless running session, on a treadmill that leads to nowhere, getting little to no results at all in the process.
So today I will share my favorite workout, to make sure you burn fat, and build solid strength and speed!
The goal is to get your heart rate up, sweat bullets and exhale a lot of CO2. Hint: combining these 3 things is the ONLY way to burn fat.
So click on each title below to watch the videos!
1/ Let’s start with some agility work with the skaters runs - back pedal combo.
Go for 8-10 steps, and pause for a split second every time you land, then come back to your initial position running backwards at a moderate pace.
Repeat the process for 10 sets.
Rest 30-60 sec between sets.
2/ We’ll continue with some broad precision jumps, for explosive cardio strength and agility.
The goal is to go as far as possible with a clean...
Cardio training is one of those things that everybody has to do, while hating it!
If you haven't guessed yet, I am talking about the famous jump rope double-unders.
This is a jump where you get to skip the rope twice under your feet before touching the ground again. Not only you will burn calories while doing this, but your abs will also get a good workout!
I like to finish my sessions with the jump rope. That allows me to finish strong and get the last calories out for the day.
Aim for anywhere between 10 and 30 reps and go for 10 sets.
It's much faster than it sounds.
If you are not able to do those yet, then practice, and substitute with fast single jumps instead. Do twice as many of those!
Click here to watch my last set from yesterday!
Let's go!
Nicolas
I completed it in less than 60 min.
Use a wide grip for chin ups if you are advanced otherwise, substitute with classic chin ups grip width.
You can break down and mix (pull ups/chin ups) the pull ups amount per set as you go. Same goes with the knee raises and shoulder extensions. Start with the longer sets you can and reduce as you get fatigued. Make sure to keep a good pace.
You can take as long as you want, but try to make it 60 minutes. Use any variation needed (example: using a resistance band for pull ups or substituting with Australian rows).
Make sure to warm up properly, as usual! And put a special focus on your shoulders and wrists!...
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