My First 2024 Pull Up Workout!

I had to step back a bit from training my upper body for the last 4 weeks of 2023.

This was due to different minor injuries, some tendonitis and chronic fatigue, after a full 2023 year of constant, non-stop work and workouts.

I stayed active everyday and arranged my workouts around legs, running and core during the month of December.

I also did some rehab work with bands and active mobility (wrists, shoulders, hips, knees and feet).

Today was my first “real” pull-push day in a month. It was great to be back at it!

I used an additional gripping tool that you simply wrap up around the pull up bar to make the bar thicker and harder to grip.

It makes it almost impossible to wrap your thumb around the bar making the forearms and the entire pulling muscle chain work much harder.

The "fat grip" pull ups are a great tool if you want to build strong forearms and increase your pull ups. They make pull ups twice as hard!

Here is what my full workout loo...

The Simple Recipe for Success

There are a few secrets that successful people use to live a healthy and wealthy life, despite the ups and downs, no matter what day it is!

Here are my 3 secrets to keep growing and progressing in 2024!

1. Progressively get rid of bad habits

That means, identifying and being aware of your own flaws, then pro-actively finding and implementing solutions to change them overtime.

For example:

• If you are overeating at night, you can simply re-arrange your schedule around food during the day. That means eating a bigger and more nutritious breakfast, and eating dinner around 6-7pm. It's also important to prioritize fruits (apples, pineapple, berries) for late snacks.
• If you train regularly and are not seeing muscle gains, make sure your training routine is adapted to your goals and focus on getting enough calories and protein through the day.
• If you have bad posture or chronic pain, start doing 3-5 minutes of mobility work daily.   

2. Create or ...

How Pull Ups Increase!

These methods are great if you can already 12-15 solid pull ups.

Schedule 3 pull up sessions per week for 8-12 weeks.

Here is what each day-session looks like:

Day 1 - Pull Up Emom

• Emom stand for "every minute on the minute". 
• The rule is simple: you do as many reps as you can every minute, including rest.
• You set a timer 5-10 minutes (sets).
• Every minute is a set.

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):

• 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 Australian rows x 23

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 acc...

12 Weeks To Double Your Pull Ups

Earlier I covered how to get started with pull ups.

Today I want to share a tested plan to boost your max 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. 

Let's dive in and double that max of yours!

this plan works great for anyone currently able to do 4-12 pull ups. 

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. 

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 se...

Calisthenics when overweight?

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!

Watch my client Antal’s transformation, from calisthenics beginner to achieving the muscle up in 2 years!

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: 

• Start in a plank, do the negative repetition all the way to do get your chest to the floor, then use your knees to come back up. 
• If you can’t do that yet, start with standing push ups against a wall or elevated push ups with hands on a bench or chairs.

Pull ups:

• Grab a pull up bar you can reach
...

Can Calisthenics Build Muscle?

Have you ever wondered if calisthenics, with its bodyweight-focused approach, can truly help you build muscle?

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.

This dynamic training, consisting of push-ups, pull-ups, squats, and dips, relies on your body weight as resistance, setting the stage for a comprehensive strength-building experience.

•  Bodyweight Resistance and Functional Strength:

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.

•  Progressive Overload for Growth:

Calisthenics offers a progressive approach...

How Long Does It Take to See Results from Calisthenics?

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. 

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, endura...

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 are designed to perf...

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 movements can help your body r...

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 lighter weight. 

Bes...