6 Months Calisthenics Muscle Up Progression
Step by step 6 Months Calisthenics Muscle Up Progression!
- Have you tried to do a muscle up before but can't really do it?
- Are you working on getting your first proper muscle up?
- Do you have the muscle up as a goal in the future?
If the answer is yes to some or all of the above, this video will show you the step by step actions to take in order to get what you want:
- Start practicing with a lower bar
- Jump on the bar and do negative repetitions if needed
- Use a good false grip on every repetition
- Train a lot of single bar dips and pull ups
- Transition to a higher bar when comfortable on the lower bar
- Use bands to practice
- Improve form and volume overtime
Get all my calisthenics training programs and 1-1 online calisthenics coaching here!
How Long Does It Take to See Results from Calisthenics?
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, endurance,...
Is that you?
Calisthenics offers incredible fitness freedom and results.
So let me ask you, do you fall in one of the following categories?
Are you:
- Someone who has never heard of calisthenics and wants to know more about this sport/discipline.
- Or someone who plays sports and needs a training method that increase sports performance and athleticism as well.
- Someone who had previous injuries and wants to get back on track, with a long term workout method, that is safe and efficient.
- Someone who goes to the gym and wants to switch from using machines and weights to a more natural, joint-friendly, training method.
- Someone who wants to loose body fat and grow muscle mass.
If you answered yes to one or more question, Online Calisthenics covers all of the above.
And more.
Why is Calisthenics So Effective?
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 perform....
Calisthenics Back Lever Progression!
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 pelvis tilt ...
From Calisthenics Beginner To Advanced in 2.5 years!
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?
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 recla...
Get The Best Bang For Your Buck With These Pull Ups!
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!
How To Be Motivated On A Monday?
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 pus...
How To Do Advanced Pull Up Shrugs
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!
