I Couldn’t Stand Up. Now I’m Back!

I’ve been MIA for the past couple of months, 8 weeks to be exact.

The reason? An injury that took me out harder than expected.

For context, since 2015, I’ve only taken two real one-week holidays.

Even when I’m traveling, I keep my training consistent, even if I do less, I still go at it every day.

I’m a firm believer that momentum matters.

It’s easier to keep going than it is to start over. That mindset has guided me since 2008.

But in summer 2024, I made a mistake.

I spent three months obsessively training for a one-arm pull-up.

My right side was cruising, but I overworked my weaker left arm.

By November, I had developed tendonitis in my left forearm. So I pivoted my training.

I shifted focus to lower body work, 3 sessions per week, blending volume days and biomechanics sessions.

I paid special attention to hip internal rotation and adduction, aiming to improve my mechanics for running and overall performance.

I also increased my running...

Still Can't Do a Pull Up, Try This!

Pull ups are the gold standard of upper body strength.

They’re challenging, humbling, and wildly rewarding.

Whether you’re already training or just getting started, mastering the pull up is a must.

Your back is the biggest muscle group in your upper body. Ignoring it isn’t an option.

And nothing targets it better than a well-executed pull up.

But most people don’t know how to actually train for one.

So here’s a clear, progressive path that works, if you follow it with consistency.

Let's get your first pull up, step-by-step.

Watch the full video here!

Nicolas

You Don't Need Creatine, Here is Why!

Let’s get this out of the way: creatine isn’t evil.

It’s not poison.

It’s not going to instantly ruin your life.

But if you’re just starting out in fitness and diving into beginner calisthenics, it’s definitely time to rethink why you’re even reaching for that creatine tub in the first place.

Creatine is found naturally in foods like meat and fish. Your body also makes it on its own.

That’s right, your liver, kidneys, and pancreas are already hard at work turning it into creatine phosphate, which your muscles use for quick energy.

It’s basically your body’s own little energy booster when you’re sprinting or doing short bursts of intense effort.

So why are you taking creatine again?

Oh right, to get bigger. To look ripped. To be stronger.

Cool. But… why? Are you a professional athlete getting paid to perform?

Or are you just trying to look good in the mirror?

If the answer is vanity, you’re heading down the wrong road.

Here’s the thing:...

Want to build more muscle in less time?

If you want to start calisthenics but don’t really know where to begin, this is the video you’ve been waiting for.

In my new YouTube episode, I break down exactly how to build your first calisthenics workout routine from scratch.

Whether you’re a complete beginner or just getting back into training, this is the blueprint you need.

👉 We cover:

• The ideal full-body workout structure
• Supersets to build strength fast
• Time-based training for burn and results
• Core movements that actually work
• A 3–4 day split to structure your week
• Plus: recovery tips, progressions, and how to make gains without hitting a wall

This is the real-world strategy I use with my students, and now you can use it too.

No fluff. No equipment required. Just smart programming and consistency.

🎥 Hit play and get started today:
Watch the full video now →

Let’s get to work!

PS: Train with me here!

Why Everyone Should Be Doing Calisthenics, Especially Beginners

If you think calisthenics is outdated or only for military training, think again.

Calisthenics for beginners is one of the most accessible, effective, and empowering ways to build full-body strength, no gym membership or equipment required.

Whether you're just starting your fitness journey or looking to master your bodyweight, beginner calisthenics workouts offer the perfect foundation.

Here’s what you need to know and how to get started with a beginner-friendly routine.

What Is Calisthenics?

At its core, calisthenics is a form of bodyweight resistance training that improves strength, mobility, balance, coordination, and endurance.

From squats and push-ups to planks and lunges, you’re probably already doing basic calisthenics exercises without even realizing it.

It’s an ancient method of training that has stood the test of time, requiring nothing but your own body to develop athletic ability, functional strength, a...

4 Brutal Calisthenics Exercises for Explosive Leg Strength

Who says you need weights to build powerful legs?

If you think calisthenics leg workouts are all about air squats and high-rep lunges, it’s time to step up your game.

You can develop serious leg strength, mobility, and endurance with just your bodyweight—if you train the right way.

This isn’t your average leg day.

These exercises demand control, mobility, and resilience, making them ideal for anyone looking to build real-world strength. Ready to push your limits? Let’s go.

1. Bulgarian Split Squats

Why you need them: If you want a single exercise that works your quads, hamstrings, and glutes while challenging your balance and mobility, this is it.

The Bulgarian split squat forces your front leg to do all the work while improving flexibility and unilateral strength.

How to do it:

• Elevate your back leg on a bench or sturdy surface.

• Lower yourself until your back knee nearly touches the ground.

• Keep ...

The 7 Pillars of Online Calisthenics

I'm turning 45 soon, started training 15+ years ago, quit my job 10+ years ago, to develop a system that I see as invaluable for my body and something I can pass on to others.

Here I am trying to sum it up in a nutshell.

Online Calisthenics is more than just training—it’s a complete system for building a stronger, healthier, long lasting and more capable body.

Rooted in the principles of bodyweight mastery, my method optimizes strength, endurance, mobility, and mindset to create long-lasting transformation.

1. Strength

Develop elite-level strength through calisthenics, deeply connected to gymnastics principles.

Unlike traditional weightlifting, calisthenics strengthens both muscles and connective tissues, creating a more resilient fascia structure.

This leads to superior pound-for-pound strength, reduced risk of chronic pain, and the ability to perform any sport or physical activity with ease—especially as you age.

2. Endurance

Enhance bot...

How to Start Training Calisthenics at Home Using Just Chairs!

If you are wondering how to start training at home without equipment, then this video for you.

This post will show you how to build real strength at home, using just your bodyweight and a couple of chairs.

No gym or fancy equipment needed!

You simply need to train at least three times a week and focus on these four essential movement patterns:

✅ Pulling – Builds your back, biceps, and grip strength.


✅ Pushing – Strengthens your chest, shoulders, and triceps.


✅ Leg Training – Essential for lower-body power and balance.


✅ Core Work – The foundation of full-body control and stability.

So let’s break down each movement and how to do them with good form.

1. Pulling: Australian Rows with Chairs

Pull-ups are tough for beginners, but that doesn’t mean you skip pulling exercises. Australian rows (also called inverted rows) are the perfect starting point.

How to Do It:

• Set up two sturdy chairs, slightly wider than shoulder-width
...

Want to Lose Belly Fat? Here’s the Truth (And the Best Way to Do It!)

The internet is full of "lose belly fat fast!" BS...—but let’s be real: you can't just target belly fat.

But you CAN take control of your transformation.

The key?

Building strength, boosting metabolism, and losing fat the right way.

And calisthenics is one of the most effective ways to do it—especially for beginners.

If you're overweight and ready to start your journey, this video breaks down exactly how to lose fat and build strength with calisthenics and a holistic health approach.

No gimmicks, just real results.

Watch the full video now!

Nicolas

Train with me here!