Schedule 3 pull up sessions per week for 8-12 weeks.
Here is what each day-session looks like:
Day 1 - Pull Up Emom
Day 2 - Weighted pull ups
A great way to train weighted pull ups is drop sets.
This is where you lower the weight set after set.
The trick is to start at you max weight-max reps and increase the amount of reps, for each set (every time you lower the weight).
Here is an example of what I do (6’1 - 177 lbs):
If you don’t have that many weight options, then simply triple the amount of sets you do for each weight.
Test your max first and adjust accordi...
Earlier I covered how to get started with pull ups.
Whether you're a beginner or a pull-up enthusiast, this three-day-per-week pull up program is designed to take you to the next level.Â
Let's dive in and double that max of yours!
this plan works great for anyone currently able to do 4-12 pull ups.Â
It still works if you are above that but I’ll write another article to cover this in depth.
You would use that pull up program every other day.
Day 1 - Max reps Sets
This is the day where we run our max sets.
This time we go for 5 sets of your maximum repetitions.Â
This mean you have to keep good form through all the reps and not kip for it to count!
Note that you can use a light band during set 4 and 5 if your strength starts to be low. You can also stop after set 3 or 4 if you can’t get any repetition.
The goal is progress to 5 sets overtime.
Rest 3-5 minutes between each set to...
I have sometimes heard: “I think I need to lose weight before I can start calisthenics”.
This is because people think they need to be able to do pull ups and hard push ups right away.
And this isn’t the case at all!
In fact, it’s the opposite!
Starting and doing calisthenics will make you lose weight.
You will also then become stronger and able to achieve the harder moves that you once thought was impossible!
If you are a beginner and/or need to lose weight here are some useful substitutions for the movements you can’t do yet:
Push ups:Â
Pull ups:
Let's break it down and explore why calisthenics is the muscle-building secret you've been searching for, with insights from a seasoned calisthenics coach.
Understanding Calisthenics:
Calisthenics, a workout method emphasizing bodyweight exercises, introduces a unique dimension to muscle building.
The power of calisthenics lies in utilizing your body as resistance. This holistic approach engages every muscle group, fostering not just hypertrophy but also functional strength – the kind that makes daily activities a breeze.
Calisthenics offers a progressive approach to ...
Look no further!
These are by far the best push ups you can do to get a great chest and triceps pump.
If you haven't guessed yet, I am talking about the narrow grip push ups.
Here I am doing them on a narrow wall, which also increases core engagement and balance work.
These push ups require good shoulder mobility!
Focus on form and tempo when doing them, as it's easy to lose form and the benefits that go with it!
Go for 5-10 reps x 5-10 sets.Â
I recommend to hold the last rep down for 5-10 seconds on each set, to maximize your overall time under tension.
Adapt the volume and intensity as needed.
Here is how to get started with push ups if you can't do the narrow grip ones yet!
If you need more guidance overall, get all my calisthenics programs and personal coaching here!
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Here is your updated, Free Calisthenics Toolkit.
Wether you are a beginner or more advanced calisthenics athlete, you will find practical information to make progress and thrive with calisthenics.
The posts are sorted out by topic:
Here is the full list, including links to each post.
Let's go!
In a world of instant gratification, it's no wonder that many of us are eager to see results from our fitness endeavors as quickly as possible.
Whether you're just starting your calisthenics journey or you've been at it for a while, you might be wondering: how long does it take to see results from calisthenics?
The truth is, the answer is as dynamic as the discipline itself.
In this photo, this me at 19 on the left, next to me at 39 years old, on the right. I started calisthenics at 28 years old.
Calisthenics, like any form of exercise, is a journey that requires patience, dedication, and realistic expectations.Â
Here's what you need to know about the timeline for seeing results in calisthenics:
1. The Early Gains (Weeks 1-4):
In the initial weeks of your calisthenics journey, you'll likely experience some quick wins. Your body will start adapting to the new movements, and you'll notice improvements in strength, endurance,...
Here is my updated Calisthenics blog posts list!
Wether you are a beginner or more advanced, you will find practical information for you to thrive with calisthenics.
The posts are sorted out by topic:
Here is the full list, including links to each post.
Let's go!
I use this as a calisthenics workout finisher.
This is a great move that will fire your entire body (lats, serratus, core, glutes, legs).
Lie in a hollow body position on the floor. Place a resistance band under your lower back/glutes and pull both ends up with your arms straight up, palms facing up!Â
Lift your legs up, straight, pointing your toes in front of you a few inches from the floor.
Hold from there.
Alternate hollow body holds and leg flutters. Go for 5 rounds of 30 sec to 1 min each.
Use a resistance band that challenges you enough so you can hold it for 30 seconds.
Hold a water bottle in each hand or any weighted object if you don't have bands.
Increase resistance, reps, time as you progress.
Pair this exercise with some superman holds and/or scorpio raises.
Your abs are going to burn!
Get ALL calisthenics workout programs and coaching here if you are new!
In this post I want to focus on a simple full body Calisthenics Workout for beginners and intermediates.
Here are three exercises that will make you feel more agile, stronger, faster, and overall enhance your "human" skills.Â
Let's get started!
Go for 10 crawling (down and back), adjust distance depending on level. Minimum rest in bet...
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