Exciting, isn’t it?
You discovered something new.
And whenever you discover something new, you want to do it as perfectly as possible.
To you that ‘new thing’ is Bar Brothers.
And questions have started popping into your mind recently.
- How can I become a Bar Brother?
- How should I do this?
- When should I do that?
- How much of this will improve my strength?
A lot of good questions.
And a lot of these questions (Probably all) have been asked before by someone else who just discovered Bar Brothers.
Just like you.
By now you might start wondering…
“What kind of questions did they ask?”
Nothing special really.
Want to find out?
Of course you do!
When I started calisthenics, I have to admit, I did not know anything.
You could call me a calisthenic dummy.
However, just like you, I wanted to know everything.
If you started out just like me, you probably asked yourself a few of the 8 questions I am going to answer.
So let’s take the next step in your Bar Brother journey.
Question 1: How should I start my Bar Brother training?
You know the answer to this question.
It’s simple, but not easy.
“What do you mean?”, you might think.
Well..what do you think about going outside and doing 10 push ups to begin with?
You probably expected more.
But to be honest, it’s not that difficult
Don’t look for some magic answer, because there is not magic answer.
My advice usually is: ‘Go outside, put your hands on the floor, stretch your legs and start pushing yourself up until you can’t push up any more’.
And when you can’t push yourself up any more, do 10 more push ups.
And then do 10 more.
That’s how you start.
But to give you a more guided explanation:
1. Start with your goals. Write down 5 results which you want to achieve. This is extremely key in getting the right mindset to train.
2. Make yourself a routine which you can use.
3. Set specific dates and times in your agenda as to when you are going to train.
5. Act. So how can you start right now?
Stand up from behind your laptop/computer/or put your phone down.
Put on some workout clothing.
Put on your shoes.
Open the door and walk outside until you find a piece of ground where you can do push ups and do at least 10 to 50 (preferably 50 if you are really motivated).
You go back home, hang your goals above your bed or on a place where you can see them every day.
And when you are done, you tell yourself: “From this day on, I am going to be the strongest version of myself”.
That’s your first day of training.
Question 2: How many reps should I do?
There are people who say this does not matter.
There are people who says it does.
I am somewhere in the middle.
This depends on what you are going to train.
Do you want to train cardio or strength?
Training cardio, which means burning fat as much as possible is all about having a high heartrate for a longer time.
This means, you have to increase the number of repetitions and decrease the difficulty of your exercises usually this is more than 12 repetitions.
When you want to train strength however, you need to focus on more difficult workouts which really stretch your muscular capabilities.
Usually max 6 to 8 repetitions of a difficult exercise.
So my advice would be to find a few cool exercises which you want to learn and focus on your technique and strength for the first part of your training (Low repetitions, high difficulty level).
For the second part of your training focus on the cardio, maximizing your output (High repetitions, low difficulty).
Note: Not all bodies work the same, these are general guiding lines. The most important thing about calisthenics is finding out what works for you. Getting to know your body and mind.
Question 3: How many sets?
Actually there is no limit to the number of sets.
So the question is: “How much time do you have?”
Usually you can take 3 to 4 sets as a standard, but if you have more time and ask me how many sets?
I would reply with: ‘How about all of them?’.
“But how much is all of them?”
Until you can’t do any more, that’s when you have reached ‘all of them’.
Regarding the time in between sets:
- For cardio, minimize the time as much as possible, the lower the better.
- For strength, take 1-3 minutes rest after your exercises.
Question 4: Where can I find good routines?
One of the best and most viewed posts of this website has 14 Bar Brother beginner routines, which will give you enough inspiration to train for months.
My advice is to choose your routines based upon what you are going to train.
Want to train your chest? Make a chest routine.
Want to train a muscle up? Make a muscle up routine.
How good a routine is depends on what you want to train.
You could have the best routine in the world, but if it does not help you in training what you want to learn.
It’s a bad routine for your specific goals.
So set clear goals and follow up on those goals.
Question 5: What should I eat?
Did you know that great bodies are made in the kitchen?
Of course you do!
At least I hope you have not been eating bad food while training your ass off in the hope of getting the body you want despite all those toxins.
You are probably already eating some healthy things.
All you need to do is cut the bad things.
There are essentially 3 ‘NO-GOs’ in food:
- No sugar
- No grains
- No dairy
These foods intoxicate your body, destroy your digestive system, cause inflammation and make you fat faster than you can train this has been thoroughly researched.
These are three life saving and fat burning tips for a good Bar Brother diet.
Remove these three things and add more of what you do need:
- Grass-fed meat
In addition, you should eat whenever you feel hungry during an 8 hour time frame.
This stimulates your metabolism and increases the effectiveness with which your body transforms food into both muscle and energy.
Eating healthy foods whenever you feel hungry within an 8 hour time frame is all you need to do especially when you start off.
When you don’t have a big appetite try to eat 2 to 3 big and by big I mean really big meals during that 8 hour frame.
Do this for the first two months or so and when you get to an intermediate level you can change your food intake based upon how much muscle you want to gain.
Don’t trap in the fall of setting up tens of eating schedules when you aren’t even training on a consistent basis.
It’s like trying to build a home without a foundation.
It always starts with training your ass off.
And I know you are capable of that.
Question 6: Where can I buy a shirt?
So you want to represent Bar Brothers?
That’s good, that’s real good!
You can find premium t-shirts via the Bar Brother Shop.
These are high quality shirts which are highly suitable for training purposes and have a Bar Brother logo printed on them.
Spread the Beast Mode!
Question 7: How can I start or find my own Bar Brother group?
You know that doing it with others is better than doing it all by yourself.
And that’s true.
Doing push ups all alone is not easy, but it’s easier than starting a group.
Because to start a group, you need to inspire.
You need to inspire other people to start training too.
How do you inspire others?
- By becoming the best version of yourself first and by carrying yourself like that.
- By telling other people about your awesome training.
- By getting results, people want to see results.
So here are a few steps:
1. Find out if there are any groups in your area by using Facebook.
2. If this is not the case, start training with your own routines.
3. Tell other people about it.
4. Make your own facebook group.
5. Add people who want to train with you to a whatsapp group or facebook group so you can set training times.
6. Hold a weekly group training (this is a key element). Simply meeting, training together as a group on a fixed point in the week will create momentum.
View it like riding a bike, when you are starting off you need to invest energy, but when you get going it’s so much easier.
That’s what happens when you start training in a group, everybody adds energy to your progress (Sounds a little abstract, but you will understand when you apply it).
Question 8: How do I become a Bar Brother?
This question probably brought you here.
And as you probably suspect, the answer is surprisingly easy.
Here is the only way there will every be to become a Bar Brother.
Are you ready for it?
It is called train-your-ass-off and after get yourself some more train-your-ass-off.
When you are done doing that, take the Bar Brother beginner requirements exam.
Afther that you take the official Bar Brother exam.
And you can call yourself the true definition of a Bar Brother.
But that’s not where it ends, from that point on your responsibility is to inspire others and to set a standard.
So people can look up to you and feel motivated to achieve the same.
Any more questions?
Ask them below!
If you don’t have any more.
You have no excuses to leave this page and not take action.
I know you know.
Beast Mode On!