Bar Brother Blog

Your Guide To Protein Intake For 100% Muscle Construction

Gaining muscle and strength is like eating beer nuts.

After your first bite you just can’t stop.

It’s addictive.

 

No matter how much progress you’ve made, it makes you hungry for more.

But do you ever get the feeling that the people who are stronger than you, barely work harder?

Which usually means that they shouldn’t make more progress than you.

And maybe that’s why you keep looking for that next ‘secret’ exercise tip from them that will make you just as strong.

The thing is, sometimes you need to go back to the basics to find what really matters – high quality nutrition, not the next exercise or the next skill.

 

When it comes to training and nutrition almost everyone agrees that ‘consuming plenty’ of protein is a cornerstone.

You cannot build something without the right building blocks and protein provides you with the raw resources to do so.

 

Below you’ll find:

  • how much grams of protein you need;
  • a simple tool to track your protein intake;
  • 11 high quality protein sources;
  • and a tasty high protein meal which you can instantly add to your diet for more muscle, less fat and faster recovery.
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7 Drills To Increase Your Hamstring Flexibility + 11 Things You Don’t Know

Calisthenics beginners all experience the same frustration.

You feel like a new world opens up to you. Like a kid in a candy store.

But when you try the moves you see online…it kinda sucks. Something is missing. You just can’t seem do some exercises.

And it doesn’t feel like you’ll be able to do them any time soon.

It makes you want to cry.

Like the same kid that sees his ice cream fall on a pile of dirt after the first lick of the cone.

 

Increasing your level of calisthenics skill may feel like a difficult, perhaps even impossible journey.

But when you realise that flexibility is strength, that agonising road to be less stiff turns into a fun trip.

While experimenting with increasing your hamstring flexibility. You’ll discover that it opens many doors, not just windows.

You’ll stand out. Strong AND flexible.

Want to know how you can start loosening up those tight hamstrings?

How to open the door to the calisthenics candy store? (more…)

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3 Steps To Cure Elbow Pain

Ugh, you thought it wouldn’t happen to you.

Another week of training hard has passed and you can feel the buzzing feeling in your elbows.

It’s not the good kind of keep-going buzz. It’s more like the it feels-like-someone-is-stabbing-me-with-needles kind of buzz.

The spirit is willing, but the flesh is weak.

 

Deep down you know the diagnosis is one you don’t want to give yourself.

But you need to face the truth. And nothing hurts like the truth.

You have elbow tendonitis and it’s bad.

 

You can’t help, but force yourself into another training session, feeling even worse after it.

How did you get yourself into this?

But more importantly how can you get yourself out of this? There are 3 general steps you should take. (more…)

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2 Supplements You Might Need 100%

An annoying thought, isn’t it?

You are devouring calisthenics supplements, one after the other.

You are pushing yourself every day, yet you can’t help but wonder if you’ll ever really start feeling better about yourself.

When will that moment finally come?

 

You are checking off all the boxes.

Eating healthy foods, sleeping as good as you can, replacing your complaining attitude for a positive one.

But you still seem to feel like crap.

You feel disappointed once again, looking for the ‘next new’ thing that will do it for you, why shouldn’t you?

 

Good question. I can give you a few strings to pull on and to experiment with.

But the reality is that something as simple as a shirt is made of millions of strings.

Let alone the human body.

 

There are however a few big strings that everyone needs to pull to see what happens.

Dealing with your ‘nutritional deficiencies’ is a HUGE one in this case.

You might not know this, but more than 50% of people is deficient in anyone of these nutrients.

In some countries even more.

Here is a short list of highly common deficiencies, how many might you be suffering from?

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2 Exercises For Front Split Flexibility

It just didn’t really seem that important. Until recently.

Last week after months of attempting full leg raises without success you finally decided to start working on your flexibility.

Red-cheeked, with pure agony on your face you reached for your toes, to realize you couldn’t even pass beyond your knees.

Those 10 muscle ups you recently crossed off your to-do-list didn’t prepare you for a simple exercise that a 2-year old can do without even warming up.

 

Why haven’t you spent any time on getting more flexible? Why do you always feel so weak when attempting to stretch? Don’t you want to do the most advanced skills?

Surely, there has to be something wrong with your muscles.

When you come out of your stretch, you usually look and feel like a 98-year old who just got hit by a car.

So you tell yourself that your muscles are genetically short.

You aren’t stiff because you haven’t worked on your flexibility, you are stiff because your mom and dad made you that way.

Do you recognise the feeling? The thought?

 

After all, we never really want to blame ourselves and take responsibility if the answer would be that we were simply: “Too lazy”.

If you were put under anaesthesia you’d be able to do full splits.

Lack of flexibility means that you are weak in that area of your body, that’s why your body blocks you from getting into that position to protect you.

The good thing? You can win your body’s trust back. Thankfully, it’s forgiving.

Even you can get a front split. Yes, you can become flexible.

Shall I show you how? (more…)

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