4 Things You Need For A Better Calisthenics Workout
4 Things You Need For A Better Calisthenics Workout!
Working out is quite simple once you know the rules of the game.
Today, I wanted to talk about the 4 key elements that will make you better at working out, and get you results immediately.
1. Speed
There is no power without speed. You can have the most massive body, if there is no speed associated with it, the overall performance will suffer greatly.
Solution: always practice speed when you train. For example, go fast up on your pull ups and slower on the way down. Same for pretty much every movement.
Add plyometric exercises like sprints, jump lunges, wide jumps etc… to your leg day.
2. Mobility
This is what allows you to train with full range of motion, hence developing your full muscle mass.
Be able to move optimally is key to proper muscle development.
Solution: Daily focus on hips and shoulders first, then work on your smaller joints (wrists, knees, ankles). It takes 5 minutes per day.
I post mobility...
Have you ever heard of the fascia?
Have you ever heard of the fascia?
This is the most complex fabric ever explored!
And we are ALL made entirely of it.
Knowing more about it is a crucial way to understand how your body mechanics work and get more results with your calisthenics workouts.
Check out this great 30 min video to dive into your own body through microscope videos.
Click here to watch the video!
Nicolas
How Many Calisthenics Repetitions Should You Do?
How Many Calisthenics Repetitions Should You Do?
Have you ever asked yourself how many times you have to do an exercise? For how long? Which exercise?
A LOT of clients always wonder how to build a workout with calisthenics.
Today I am going to give you an easy way to figure it out.
Design your workouts around compound movements: pull ups, push ups, dips, squats and core hinges.
All variations of those moves are also compound movements.
Set the proper total amount of reps per day:
- Beginner: 100 reps
- Intermediate: 200 reps
- Advanced: 300 reps
- Master: 400+
Divide this amount equally between each exercise, each day.
Don’t train the same thing every day.
Here is an example:
- Day 1: pull ups, push ups, core
- Beginner: 30+ of each
- Intermediate: 60+ of each
- Advanced: 100+ of each
- Day 2: pull ups, dips, core
- Day 3: Push ups, squats, core
Get my Free Beginner Calisthenics Workout Program here!
The Online Calisthenics programs are made to save...
You Don't Have To Count Macros (Solution Inside)
You Don't Have To Count Macros!
Wether your goal is losing fat or building muscle, learning and understanding what you eat is the simplest, easiest and best way to get long term results.
The overall goal is to be in a calorie deficit for fat loss or calorie surplus to build muscle. You can also be in a calorie maintenance to maintain your current stats.
We ALL know when we eat too much or too little.
We just don't stop eating too much, while KNOWINGLY doing so! And swap bad foods with good foods!
Here is an easy method to estimate your daily calorie intake and see where you are compared to what you actually spend in a day.
1. Know how to differentiate macros and calories
There are 3 types of macro nutrients: proteins, carbohydrates and fats.
Some macros contain a different amount of calories:
- Proteins: 4 calories per gram
- Carbohydrates: 4 calories per gram
- Fats: 9 calories per gram
Here is an ideal average split that you can use for your meal reference:
- 30% Proteins: they...
Back Lever, 6 Months Client's Progress!
Back Lever, 6 Months Client's Progress!
David is a great example to follow.
He's strong, humble, and puts the work in, CONSISTENTLY.
He moved to L.A to learn calisthenics in December 2021.
Here is 6 months of back lever progress.
He's been training with me and following the Online Calisthenics course DAILY.
Click here to watch the video!
Nicolas
What Effort Actually Looks Like
What Effort Actually Looks Like!
Here is a picture of myself, that I snapped right after a good effort. As you can see I am sweating heavily.
It's clear that I did produce an effort, that my metabolism is going to speed up and that my body will benefit from that process.
The problem is that a vast majority of people who "workout" don't actually produce much effort while working out.
They get little to no progress as a result.
Getting actual results requires 3 things:
1. Producing an intense effort to stimulate muscle growth
You HAVE to sweat AND BREATHE heavy during your training session. This is the ONLY way to burn fat.
This does not mean you have to be drenched in sweat at the end of every workout but you should definitely see some water drops on your forehead at some point in your training.
2. Being consistent with it
Training for a few weeks or months is simply not going to work.
Make a plan for years to come and follow a plan that will STRUCTURE your...
Boost Your Hormones With Calisthenics
Boost Your Hormones With Calisthenics!
You might not be aware of it, but Calisthenics is the best hormone booster on the planet!
Here is a (non-exhaustive) list of how calisthenics makes our lives better overall.
1. Endorphins
Endorphins are responsible for that great post workout feeling. They are the chemicals in your brain that help you cope with pain and feel good overall.
Below is a list of some of the many benefits of endorphins.
- Reduced depression
- Reduced anxiety
- Improved self-esteem
- Regulation or modulation of appetite
- An enhanced immune response
- Reduced pain
Training daily calisthenics is a great physical challenge where NO WORKOUT IS EASY. It is an amazing endorphins booster!
2. Dopamine
Dopamine a mind boosting neurotransmitter that is released after we reach a goal.
Since calisthenics is nothing but a succession of small goals, this is the perfect practice to release dopamine on a daily basis.
Higher endorphins can actually lead to higher dopamine production; in...
3 Calisthenics Things You Should Be Able To Do
3 Calisthenics Things You Should Be Able To Do!
The standard goals, for anyone who takes calisthenics training seriously, is to be able to perform as follow:
- 1+ clean muscle up
- 20+ clean pull ups
- 40+ clean push ups
The Muscle Up
This move is calisthenics in a nutshell. It requires lots of skills and strength to achieve.
So performing this movement with clean form will prove a few things: you have great pulling strength, mobile and strong shoulders, great pelvic strength and overall proprioceptive skills.
Pull Ups
Anyone who can achieve 20+ clean pull ups shows great athleticism.
This requires endurance, full back and grip strength, core strength, shoulder mobility, and coordination.
Make it your standard.
Push ups
The humble push up is the most popular fitness movement in the world. Everyone has done them at least once in their lives.
...In-Person Calisthenics Training Is Back In LA!
When Dave came to Los Angeles from Sydney, to specifically train with me, he was not even close to perform any calisthenics skills.
After 6 months of work, here is what he can do.
If you are in Los Angeles, click here to purchase your intro workout session and schedule a time directly with me at [email protected].
Let's go!
Nicolas
3 Actionable Tips For Better Results With Calisthenics!
3 Actionable Tips For Better Results With Calisthenics!
Want to get better results with calisthenics training?
This may sound easy but start by doing this:
Tip 1: Have an idea of what you are going to do at your training session.
I personally like the pulling, pushing, legs training split.
I also have a secondary layer added to this where I plan reps and volume, isometrics and skills, mobility and prehab to stay long term injury free.
Tip 2: Focus on intention on every rep
When I say that, you may think, “of course we need that!”, well the reality is most people don’t actually do it.
When doing 10 reps, most will start losing will power after 7 or 8 reps, sometimes before that, when they get “tired”. Their mind starts to focus on saving energy rather than get those extra reps as clean as possible.
Focus until the last rep. Have the “intent” even if you fail your last rep!
Tip 3: Train with “speed”
This...
