Calisthenics, when will I see results?

Everybody has their own idea of what progress is when starting their calisthenics journey.

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, training consi...

5 Calisthenics Training Rules for Great Results!

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.

So here are the 5 calisthenics training rules to follow for optimum workouts.

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 training resul...

The Most Efficient Calisthenics Training Patterns!

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.

Here are the most efficient Calisthenics training patterns to workout: 

• Pyramids sets (1 set of 1 rep, 1 set of 2 reps, 1 set of 3 reps, up to 10 then down to 1). You can go up/down any number. Adjust pyramid size depending on exercise type and your level.
• Ascending & descending ladders: 1 to 10 or 10 to 1. You can start at any number, depending on exercise and your level.
• Combo sets with repetitions & statics (isometric)
• Super-sets
• Short circuits (3-4 movements) 

Whenever you workout, use one or a combination of these patterns!

Nicolas

PS: Access all our programs here if you are new!

My Favorite Cardio Workout. Boost Speed And Burn Fat.

Most people don’t like to train cardio.

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 landing on each jump. Th...

The Best Cardio Workout To Burn Calories and Get in Shape!

Cardio training is one of those things that everybody has to do, while hating it!

So today I wanted to share the cardio exercise that gets your the best bang for your buck.

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

Join Online Calisthenics here if you are new!

The Workout You Need To Start 2023! 

This 400 reps workout is the perfect way to start the year:

• 100 pull ups (50 wide pullups/50 wide chin ups) 
• 100 push ups (5 pike push ups + hold/5 clean pushups x 10)
• 100 High Knee raises (20 x 3 on pbars + 20 x 2 hanging)
• 100+ “Shaolin” shoulder extensions 

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!

Let's go!

Nicolas

Join OnlineC...

Do This To Get Your Back in Great Shape!

Static pull up holds are a great way to stretch and strengthen your back. 

They are a game changer to get better at pull ups!

This exercise consists of holding at 3 levels of the pull up for an extended amount of time:

• The top of a pull-up (bar to chest, or bar behind the neck)
• The mid-hold (bar above the head)
• The dead hang (straight arms)

The mid hold is probably the hardest part of the combo. It requires good shoulder strength and mobility. You can practice assisted lat flies and use a resistance band to build up to it.

This is an overall great combo for building core strength, as well as increasing flexibility. It can also help to improve posture and reduce back pain. 

If you can’t hold behind your neck yet, substitute for a classic chest to bar at the top of the pull up hold.

Aim for 5-10 seconds at each level. Go for 3-5 sets after your pull up workout.

Check out one of my sets here!

Give them a try and see how much you...

What I Asked To Calisthenics Santa For Christmas...

...is for you to stay consistent with your routine and get "gainz" during the holidays!

That's really the secret!

There is no resolution to have on January 1st.

Whatever happens, the secret is to never stop.

That doesn't mean you have to train beast mode every single day.

That means you need to keep up with the bare minimum of movement your body needs to stay alive.

There are MANY reasons and ways to make that a very cool part of life.

1/ You have 100% freedom of choice. 

You can do it whenever you want, anywhere, anytime. 

2/ It's extremely easy to remember.

It's just like you remember to brush your teeth everyday.

3/ The 100 rule. 

Do 100 repetitions of a compound movement, as a bare minimum to do everyday, on any day where/if you don't fully workout (Sunday can be mobility!). Convert that to seconds if it's a static movement or a mobility routine. If you can't perform some movements, you can use any assisted variations...

The Best Dips To Hit Your Chest!

Today I just want to share the absolute best way to hit your chest with calisthenics dips.

This dips variation hits EVERY PART of your upper body and MAXIMUM tension on the negative phase.

It's a classic gymnast move variation that looks easy but is actually advanced.

You must control the descent and keep your core in a hollow body position during the movement.

Don't compensate the descent with poor form.

Go for sets of 3's if you are getting started with that variation.

Click here to watch the video!

Nicolas

If you are new, join the movement here!

Frequently Asked Questions

1. What is the main benefit of this dips variation? This dips variation is the $\mathbf{absolute}\mathbf{best}\mathbf{way}\mathbf{to}\mathbf{hit}\mathbf{your}\mathbf{chest}$ with calisthenics, and it hits $\mathbf{EVERY}\mathbf{PART}\mathbf{of}\mathbf{your}\mathbf{upper}\mathbf{body}$.

2. What is the key focus during the negative phase (descent) of this dip? The key focus during the negative phase is $\mathbf{MAXIMUM}\mathbf{tension}$ and controlling the $\mathbf{descent}$.

3. What is the requ...

How To Get Your First Muscle Up!

The muscle up is one of the most iconic calisthenics movement, and put calisthenics on the fitness map.

Despite being very hard to achieve, it became somehow mainstream on social media and everyone wants to do it!

The secret is to break down the movement into different sections, and train them until you feel good with each move:

1. Start with the "take off" phase: practice lat pull downs, tuck levers, front lever raises
2. The pulling phase: practice lots of explosive pull ups (sets of 15+)
3. The transition phase from pulling to pushing: practice mid range hangs and short range pull ups
4. The pushing phase: practice single bar dips (sets of 15+)
5. Muscle up with bands: put everything together with a resistance, train until you "feel the movement" and get better at it, then start trying without the bands.

These are the main ingredients for success.

I put together a complete Muscle Up workout program in the app, so you can schedule your workouts in ...