How to Build Strong Back Muscles and Fix Imbalances.

My One-Arm Pull-Up Journey

The calisthenics journey is all about grit, discipline, and hard work.

I’ve spent countless hours pushing myself to master the moves that seemed impossible at first.

Muscle-ups, front levers, back levers, the human flag, handstands—these are the milestones I worked towards.

I broke through personal limits, completing 25 pull-ups in one set, 100 push-ups in another.

But there is one move that I haven't tackled, one that’s undebatably one of the hardest in calisthenics: the one-arm pull-up.

It wasn’t on my radar until recently.

But I decided it was time to confront this challenge. If you're serious about building a strong back and fixing imbalances, it’s time to add this into your calisthenics workout routine too.

Why the One-Arm Pull-Up?

The one-arm pull-up is a beast of a move. The best thing about it is that it doesn't look anywhere close to how hard it actually is.

It tests more than just stren...

It’s Time to Change Your Lifestyle for Real Results: How to Start Calisthenics

If you want to lose fat and build muscle, it's time to change how you live.

You can’t keep partying every weekend, running on bad sleep, and expect your body to magically transform.

Progress requires real commitment.

That might mean quieter Saturday nights, but that’s what it takes if you’re serious about reaching your goals.

Most people say they want a healthier life, but very few are willing to make the necessary changes.

If you’re inactive or haven’t worked out regularly, increasing your workout sessions alone won’t cut it. Sure, it’s a good start—but it’s not enough. To really see results, you need to make changes beyond your workout routine.

Here’s what you need to start doing today to see real progress in both fitness and lifestyle. This will not only help you see improvements but will also set you on the right path for the long term.

1. Sleep: The Foundation of Recovery

Sleep is crucial if yo...

Why You Must Sprint: The Ultimate Calisthenics Leg Workout

When was the last time you sprinted?

If you have to think about it, that’s a problem. Most people stop sprinting by the time they hit 30. That’s right, 90% of the population leaves sprinting behind as they age, and that’s a number that needs to change.

Why? Because sprinting is the most basic form of fitness.

It’s what our bodies are designed for. Humans are built to run, and not just for short distances. We are endurance machines, capable of running longer than any other mammal on the planet.

If you’re not sprinting, you’re neglecting a fundamental aspect of your fitness.

It's time to get started.

The Importance of Sprinting in a Calisthenics Leg Workout

For those serious about fitness, incorporating a calisthenics leg workout that includes sprinting is non-negotiable. A well-rounded calisthenics course doesn’t just focus on upper body strength and core stability.

Your legs need attention too, and sprinting is one of ...

How to Start Calisthenics: A Family Approach

When you're thinking about how to start calisthenics, one of the most effective ways to stay consistent is by training with friends and family.

Calisthenics doesn’t require a lot of equipment and can be done almost anywhere, but the real difference comes when you bring others into the process.

Sharing the experience with your loved ones doesn’t just make workouts more enjoyable—it helps you stay motivated and build habits that last.

Why Group Training Works

If you want to know how to stick with your calisthenics routine long-term, the answer could be simple: don’t do it alone.

While training on your own is fine, adding at least one or two sessions a week with family or friends can keep you on track.

Seeing someone else complete a tough workout can be motivating, and soon enough, you’ll want to push yourself too.

There’s also an element of friendly competition. If your sibling nails a pull-up before you do, it might push you to work h...

Why Height Matters in Calisthenics But Don’t Let It Stop You!

Calisthenics is often seen as a sport where anyone can succeed if they put in the work.

And, yes, that’s true. But here’s the thing—there are some physical factors that can make your journey a little more challenging.

One of the biggest factors that people don’t talk about enough is height.

The Reality of Being Tall in Calisthenics

Let’s get this out of the way: I’m not a giant, but at 6’1”, 180 pounds, I’m considered tall in the world of calisthenics.

And I’ll be honest with you—being tall comes with its own set of struggles when it comes to bodyweight training.

This isn’t about making excuses or saying taller people can’t excel in calisthenics. It’s about understanding the different challenges our bodies present and learning how to work with them, not against them.

In calisthenics, weight distribution and leverage play a huge role in how we move, and taller bodies tend to face a steeper learning curve.

Handstands ...

How to Start Calisthenics: A Step-by-Step Journey With Online Calisthenics.

Whether you're new to fitness, overweight or already have some experience, my Online Calisthenics course is designed to help you transform your body and strength through the art of calisthenics.

From Beginner to Advanced: What You’ll Achieve

By the end of my Online Calisthenics course, you will master foundational movements like pull-ups, push-ups, dips, and squats.

But it doesn’t stop there. You’ll also learn advanced movements that most people can’t do, such as muscle-ups and handstands.

Along the way, you will build lean muscle, dramatically improve your core strength, and gain total body control.

How My Calisthenics Program Works

I’ve structured this program like a video game. As you progress, you unlock new levels and challenges that make your training both exciting and rewarding.

You start with an 8-week Beginner Challenge (Level 0), which lays the foundation for your calisthenics journey.

From t...

The Power of Supersets: Faster Fat Loss. Stronger You.

If you’re trying to get the most out of your workouts, whether you’re just starting out or already experienced, there’s one strategy that can take your training to the next level: supersets.

If you’ve been wondering how to start calisthenics and make it both efficient and effective, supersets offer an easy yet powerful method. They’re perfect for those looking to burn fat, build muscle, and increase endurance, all while saving time.

Let’s break down why supersets should be a key part of your calisthenics routine and how you can get started.

What Are Supersets?

A superset is a simple yet effective way of structuring your workout. Instead of performing one exercise and then resting, a superset involves doing two or more exercises back-to-back without any rest in between.

Think of it as a mini-circuit, designed to maximize time under tension and push your cardiovascular system.

Supersets are different from traditional workouts ...

Sandbags: Your Calisthenics Leg Workout Upgrade!

Calisthenics is a powerful and versatile form of training that allows you to build strength, endurance, and flexibility using just your body weight.

However, once you've mastered the basics and built a solid foundation, you might find yourself looking for new ways to challenge your muscles and take your workouts to the next level.

This is where sandbag training comes in—a simple yet highly effective way to enhance your calisthenics workout plan by adding extra resistance in a dynamic and functional manner.

In this post, we’ll explore the benefits of sandbag training, focusing on its use for leg training and breathing exercises.

Whether you’re a seasoned athlete or just starting your fitness journey, incorporating sandbag exercises into your routine can help you achieve new levels of strength and endurance.

Why Sandbag Training?

While traditional calisthenics relies on bodyweight exercises, adding some extra resistance can help you t...

How to Get Stronger Shoulders Without Weights

Building stronger shoulders is a key goal for anyone looking to improve their upper body strength, stability, and overall athletic performance.

One of the most effective exercises you can do to strengthen your shoulders is the shoulder shrug—specifically, the push-up shrug.

This movement targets the shoulder muscles in a unique way, enhancing both strength and mobility. In this blog post, we'll dive into how you can incorporate this exercise into your routine and build stronger shoulders without weights. Plus, I’ll share a complete plan that you can follow to maximize your results.

The Power of the Shoulder Shrug

When it comes to shoulder strength, the ability to move your shoulder blades both vertically and horizontally with your arms straight is a clear indicator of a strong shoulder muscle chain.

The push-up shrug, or horizontal shrug, is a great exercise for achieving this. Best of all, it requires no equipment, making it accessib...

Front Lever. Control. Power. Achieved: A Complete Calisthenics Guide

The front lever is one of the most iconic and challenging moves in calisthenics.

It’s the move I’ve always wanted to master since I first started my calisthenics journey.

The front lever, where you hang horizontally from a bar, is a powerful display of strength, and control. While it may look simple, achieving a full front lever can take years of dedicated training and practice. This include a combination of core strength, upper body power, and mental focus.

The front lever is NOT a beginner's movement, so you should be able to perform 12-15 pull ups minimum, ideally 20, to be able to start your front lever journey. It is also a movement that can take a long time to master.

It took me 3 years to hold a clean front lever for 3 seconds. And that is where 3 seconds feel like 3 years.

I am now 44 and can still hold it, for a bit longer (5-10 seconds), 10 years later. I am still working on it. Less often but always d...