My Favorite Calisthenics Superset!

It's busy season, so last week I shared my Vegas trip and how I managed to workout "on the go".

These days, I don't always have time to get the perfect workout.

That's when I like to use my favorite calisthenics superset: muscle up - dips - pull ups - core.

You can build up the reps as you want. I like the following splits:

• Ladder sets: 1 Muscle up/10 Dips /5 Pull ups, 2 Muscle Ups, 10 Dips...Up to 5 Muscle ups
• Straight sets: 3 Muscle up/5 Dips/5 Pull ups/5 sec Lsit x 5 sets

Keep your form as clean as possible on each rep.

Click here to watch one of my sets!

Nicolas

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Frequently Asked Questions

1. What is the author's favorite calisthenics superset to use when they are short on time? The author's favorite superset is the $\mathbf{muscle}\mathbf{up}-\mathbf{dips}-\mathbf{pull}\mathbf{ups}-\mathbf{core}$ sequence.

2. What are the two recommended ways to structure the repetitions for this superset? The two recommended struc...

How To Stay Healthy On A Business Trip In Las Vegas?

I just got back from a 3 day business trip in Las Vegas.

I think you can imagine the amount of things that can go wrong there.

But, there are also very simple things we can do to stay healthy and feel energetic, even in Vegas!

Today I will share my personal trip, schedule and tips, so you can use it whenever you have to go somewhere for work.

Day 1 - From LA to Las Vegas. 

The night before: 5 min nightly stretching routine (hips, shoulders, quads/hamstrings, back, wrists)

• 8 am: Wake up - 1 Big glass of water.
• 8:30am - Big breakfast, as always.
• 9:30 am - 11 am: Shower + work emails.
• 11:30am: Pack the car, pack the 12 Big Bottles of Fiji Water. Drive to Vegas.
• 4 pm: Get to Vegas. Drink water through the trip - Park, walk 2 miles, check in, drop luggages in the room, walk 2 miles back.
• 5 pm: Meeting the team at the Venetian expo hall, work until 6pm. 
• 6-7pm: 10 min stretching routine + shower.
• 8pm: dinner at the Ital
...

3 Unconventional Calisthenics Moves For Strong Abs!

The most common mistake people make when training abs is using a single plane of motion, mainly the frontal plane, doing sit ups. 

This DOES NOT work.

The “Core” is a muscle chain you must train using MANY different angles, to tap into its full potential.

The core of the human body can bend forward, back, twist, go side to side, lift your legs, everything in between and much more.

Here are 3 unconventional calisthenics movements to add to your routine to build a well rounded and functional core muscles.

These moves are ideally performed on parallel bars or high parallettes. Click each link below.

Side straddles 

• Repetitions: 4-8 reps
• Sets: 3 sets

In’s and Out’s

• Repetitions: 10-12 reps
• Sets: 5 sets

Tucked Toe taps

• Repetitions: 8-10 reps
• Sets: 5 sets

I build ALL my programs following the rules and method I share with you weekly.

If you are new, click here to join the best calisthenics coaching program, f...

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 drills every...

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

Start your calisthenics trial here if you are new.

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 time and ...

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 discipline and...

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 p...

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

Pull ups are the staple calisthenics exercise. This is where it all starts. Everyone should be a master at 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.

Busting 40+ ...

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 doesn’t mean “throw” yourself in the air no matter what the form i...