Bar Brother Blog

Calisthenics For Beginners: The Ultimate Guide

You’ve discovered calisthenics.

Exciting, isn’t it?

Training with just your body weight. Actually it’s a combination of several different elements: Skill, strength and flexibility.

And if you’re looking for a healthier, stronger and more muscular body then calisthenics is a MUST.

 

For a long time in history, people did nothing other than calisthenics. Those days are long gone. 

Make no mistake: Working out with weights definitely works. But in a lot of cases it’s not nearly as effective as training with your own body weight.

Becoming a master at calisthenics requires a serious investment (motivation, time and sweat).

 

Why?

Because high level skills require a lot of time to learn. And going from no activity to doing handstands or chin ups isn’t easy. 

But when you understand how calisthenics works, the rewards are HUGE: the world becomes your gym and your body becomes stronger and more capable than you could have ever imagined. 

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The 3 Fundamental Rules For Muscle Growth

You want to build muscle with calisthenics, right?

You’ve told everyone around you that you are going to get bigger and stronger than ever. 

You’ve been hammering at it hard. Maybe you’ve even seen some visible results in the mirror already (Good for you!).

 

But then all of a sudden you come to a halt.

More work. More hours. No progress. 

So you ask yourself: “What made me progress in the first place?”

 

You actually don’t really know.

Maybe you just did everything right by accident. And if you did, now is the time to know why.

You don’t want to be the next idiot who just keeps doing the same thing over and over, expecting different results.

Let me share the 3 fundamental rules for muscle growth.
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Calisthenics Against Depression: 9 Science-Based Facts

Dark days.

We all have those.

But what happens when those days turn into dark weeks? Dark months? Or even dark years?

 

Lack of motivation. No energy. And perhaps you even feel like your life has no meaning. 

You’ll never measure up. You’ll never get strong enough. And any day now, everyone will see that you have been falling apart.

That’s how you feel anyway. I know what it’s like. I’ve been there too.

And I have discovered the way out. 

 

Here is a secret:

“Many of the people you look up to and admire have been in a dark place at some point in their lives.”

The turning point?

At their darkest hours and at the deepest point of not-giving-a-fuck, they somehow found a way to switch on the lights.

Discover why exercise can help you cure your depression.   (more…)

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The Best Gloves For Calisthenics Beginners

Confess it!

You’ve done the unthinkable. You’ve tried calisthenics without gloves and your hands hurt.

You’re bugged that even the most simple exercises feel like lava running down your soft and delicate skin.

 

After those first chin ups you felt the guilt of letting yourself down and even worse, now your hands are missing a patch of skin.

But before you throw in the towel of defeat, know this – it’s never an easy road to a place worth going.

If it were, you probably wouldn’t want to be there.

 

So don’t hold up the white flag.

You can build a layer of indestructible skin on your hands that will make any glove obsolete.

Want to know how? (more…)

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3 Key Progressions For The Handstand Push Up

Achieving another calisthenics skill like a handstand push up can require an insane amount of errors.

Like shaving your beard the first time.

It looks like you have no idea what you are doing and takes much longer than you think it does.

You use excessive amounts of pressure, skip a few patches left and right and it rarely looks as effortless as those Gillet shaving commercials.

 

So you ask someone who knows. Hone your skills. Explore your options.

Invest some time in learning the skills of the art and spend less time on covering your face with plasters from bloody cuts. 

Calisthenics is no different. You need to learn the skill by making the errors. BUT you need to learn from those errors. 

These 3 key progressions will shave off hours of trial-and-error. (more…)

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3 Shocking Facts To Boost Your Muscle Building Hormone

You are impatient and you want to gain muscle.

So you try all kinds of supplements and tips.

You eagerly order new shining magic pills each time, hoping that those will finally give your body that small but valuable upgrade.

 

But none appear to be as magic as promised.

Even worse, that upgrade you are looking for never happens.

Rather they are downgrading your results. You end up fat.

And broke.

 

You aren’t doing your body any good with these weight gainers or extra boosters for muscle growth.

One week you try to use product X, the next few weeks you focus on product Y and Z.

It makes you wonder.

And you aren’t the only one. Stop wasting your time on things that don’t work. Instead start with focusing on what your body can do naturally.

That’s where you will find a real solution. That’s where the magic happens. 
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