Today you are going to learn EXACTLY how you can start your calisthenics training as a beginner.
This calisthenics workout plan has been used successfully by 1000+ people from around the world.
Here is what you will get:
- Effective routines to build muscle and burn fat.
- Life lessons to become the best version of yourself.
- And the best possible start as a calisthenics beginner.
This workout plan will give you a complete breakdown.
You can begin your calisthenics training TODAY!
Contents
Chapter 1:
What Is Calisthenics Workout?
If you want to know what calisthenics is about, you need to know what it means first.
When you do know, you will say: "That sounds obvious!".
The question is:
Where do you start?
Use the definition, history and link in this chapter to get a better idea.
Calisthenics Definition
According to Wikipedia, Calisthenics (also known as 'street workout') is a form of bodyweight training.
Or more precise, it is the art of using your body weight as resistance to develop your physique.
Here is a snippet of the exact definition:
Calisthenics training uses minimal equipment and is intended to increase strength, fitness and flexibility through different exercises.
Common exercises are:
- chin ups,
- push ups,
- squats,
- dips;
- and leg raises.
The beautiful thing about calisthenics?
You can do it anywhere. Anytime.
The entire world becomes your gym. How exciting is that?
And you aren't the first one.
For example, a quick Google search shows that calisthenics has gotten quite popular:
Just look at the sharp increase from 2013 to 2014 of more than 109%:
But before you become one of those people, you need to be prepared.
Why?
Because although you only use your own body weight.
It does not mean that you cannot get injured.
In the ultimate calisthenics guide for beginners, you will find an entire chapter dedicated to:
- injuries;
- recovery from injuries;
- and prevention of injuries.
The good news?
With the tips and workout plans in this post, you should be up and running in no time.
Ready for an adventure?
The Best Calisthenics Goals
You will NEVER arrive anywhere if you don't know where you are going.
So the first question you need to ask yourself is:
"Where do I want to go?"
A quick Reddit search for example shows that a lot of beginners struggle with that question:
In fact, there are tons and tons of topics on goal setting:
So, it's clearly something you will struggle with as a beginner.
And here is the key to crush your goals THIS year:
An implementation intention.
According to the British Journal of Health and Psychology, people who use implementation intentions increase their chances of following up on a new habit by 200%.
What is it?
A simple 1 sentence statement:
I want to (WHAT), at (WHEN) in the (WHERE).
For example:
"I want to do 3 full body circuits (what), at 11:30 on Wednesdays and Fridays (when) in the garage (where)."
It's clear, either you do 3 circuits or not.
And because it's clear you are more likely to ACTUALLY do it.
Write Down 1-3 Implementation Intentions
Grab a notebook or a piece of paper and write down 1-3 implementation intentions.
Even if you change them after reading this post, you'll be practicing the skill of setting goals.
So what is the best goal for calisthenics beginners?
"A goal that states, what, where and when you are going to do what you intend to do."
That wasn't hard, right?
And take some time to notice what setting goals does to your emotions.
You feel excitement, because it SUPERCHARGES your brain.
That is...
...if it's clearly defined.
Now, it's time for the fun part.
Chapter 2:
The Requirements For Your Calisthenics Workout Plan
In this chapter you will get a list of the most common injuries...
...a link to 7 effective warming up routines that you can use to prevent those injuries.
And a basic workout plan to make sure you are ready for the coming 6 months.
So if you want to avoid getting hurt and make sure you make it to the end, this chapter is for you.
Warming Up
In the coming months, you will make some amazing progress.
Especially if you are consistent.
But what you need first, is a basic level of strength.
Warm up and use rest intelligently
To start safely, you need to be prepared and use these 7 effective routines to warm up before your training.
What do you want to focus on during your warm up?
- your wrists (18,6% of injuries);
- and shoulders (41,9% of injuries).
Both will need some extra attention.
Especially if you completely new to this.
Here is a list of the 5 most common injuries:
Injury prevention = is making sure you warm up AND use the right amount of rest between cycles and exercises:
- 30-60 seconds of rest between your exercises.
- more important: 60-180 seconds of rest between cycles.
Why use these numbers?
According to the European Journal of Physiology, your body needs about 180 seconds to fully recover.
For example:
- 30 seconds means ≈ 50% of your energy is restored
- 60-90 seconds means ≈ 75-90% of your energy is restored
- 180 seconds means ≈ 98% of your energy is restored
The amount of rest you need depends on your goal and your level of development, but here are the general rules of thumb:
- strength: rest 3-5 min
- muscle growth: 60-90 sec
- endurance: minimum rest
As you become stronger you can minimise the rest between exercises.
So what are the strength requirements?
To get the best possible start for the six month workout schedule, you need to be able to complete the 'get ready' routine:
Workout Explainer
Follow the workout diagram from left to right.
Like reading:
Next to the arrows you see the name of the exercise, the number of reps and an illustration:
Above you see the number of cycles:
And the rest time after 1 full cycle:
One cycle means doing all the exercises for the given amount of reps.
Lacking the strength for these exercises?
Need to start from scratch?
Don't worry about it.
If you don't have the basics down yet, you can use regressions to work on those first.
What are regressions?
"Regressions are easier versions of the same exercise."
You can use the 'almost there! routine' below for 4-6 weeks until you can move on to the get ready routine:
- Your pulling strength/back: chin ups.
- Your pushing strength/chest: dips and push ups.
- Lower body/legs: squats.
- Or your core/abs: leg raises.
Finally, make sure you get the FREE starter guide for beginners.
(You will get 1 extremely powerful tip to stay motivated.)
I will send you links to multiple posts that will BOOST your motivation and results in ways you cannot imagine yet.
Can you do the requirements for the given amount of cycles?
You are ready to start your six months of bodyweight training.
Is this plan perfect for everyone?
NO.
It's a foundation that you can use for a new body.
But you can always customise it to your needs.
That's your responsibility.
The Harsh Truth About Your Calisthenics Progress
How fast do you think you will see progress?
One day?
One week?
One month?
Here is the harsh truth:
Progress does not work the way you think it does.
And you will see progress depends on a million different factors.
But if you stick to this plan, your training routine will not be holding you back.
There will be periods however, where you expect to improve exponentially.
Unfortunately, there will be a lot of days where you feel like you are going nowhere.
But if you are patient and consistent.
Your progress will look like this:
Knowing what you can expect will keep you motivated.
Hit a flatline or a small dip?
Keep working.
You are about to reach a new peak.
Do NOT forget this.
Focus on the long-term progress. The red dotted line.
Why?
It will set you apart from 99% of beginners who quit after their first month.
Let's move on to the first month!
Chapter 3:
Month 1 - Essential Full Body Workout Plan
Is calisthenics really "the best way to train for me"?
Yup!
(of course that's my answer.)
In fact, as you've already read more and more people are getting into it.
And most of your progress comes from being a beginner.
So if you are serious about starting - or want to double down on your health and results - this chapter is for you.
In fact, this chapter could be the start of a life-changing journey.
The Workout Plan
Important: Make sure you complete the number of reps.
Too easy?
Complete 5 cycles before moving on to the next month.
Here is your weekly workout schedule:
Month 1 - Training Schedule
If you start on a Monday, aim to have 1 day of rest in between your workout days.
Each day of rest will give you enough time to recover.
Remember:
This is the bare minimum amount of calisthenics training to get results as a beginner.
Training Tip - Focus On Making Calisthenics Part Of Your Life
Don't expect too many visible changes.
Focus on making training part of your life.
Go from doing calisthenics.
To being someone who does calisthenics.
It becomes part of your identity.
When that happens, it does not matter how long it takes.
You will get those results.
Because you become someone who has those results.
It took you many years to develop the body you have right now.
It will take more than a few weeks to transform it.
But, you are on your way.
Reading this is the first result on the road to making calisthenics part of your life.
And you are just getting started...
Training Tip - Use The Power Of Variety
Quickly bored?
I know.
I'm not expecting you to change into a military-style elite level athlete.
Especially not overnight.
But the routine you have, if done consistently will give you HUGE improvements.
The challenge?
Your brain is wired to get a small jump of reward every time you do something new, while keeping things challenging enough.
That's why some people spend more time on playing video games than would be good for them.
Game developers are extremely good at getting you into the flow zone.
In other words:
You can use the flow principle to your advantage by switching your training when you start losing motivation as a result of boredom.
Increase the difficulty once things become too easy.
And find the sweet spot for yourself.
How?
- Be patient;
- make progress;
- and have fun.
So, when you feel unmotivated add more variety during these 6 months.
For example:
Workout Plans for variety
You can find 14 fast bar brother beginner routines or plans.
And make sure you hit those legs hard and squat deep.
Training both your legs and upper body seems to be better for overall muscle growth.
Now that's more than enough variety to keep you going, right?
Let's see where month 2 will take you.
The Nutrition System
Whether it's your priority or not, if you want results you want to make sure your nutrition the BEST it can be.
(The best moment to start was yesterday.)
Remember:
"Abs are made in the kitchen."
This is covered in the Nutrition System by the official Bar Brothers.
Chapter 4:
Month 2 - Ultimate Full Body Workout Plan
Training with PRECISION is a KEY to getting old with calisthenics.
And it's important whether you are 20 or 50 right now.
(In fact, your age is irrelevant.)
And in this chapter, I'll show you a powerful mindset tip and how you can take the next step in your training.
The Workout Plan
Month 2 - Training Schedule
Training Tip - Perform Your Exercises Like A Surgeon
When I first started with calisthenics, I didn't care about how well I was doing the repetitions
All I cared about was how much repetitions I was doing.
But there is a VERY big difference between doing a push up correctly 5 times.
And doing a push up incorrectly 10 times.
You will be way stronger and injury free down the road if you do it the right way.
It's about having the right mindset.
Just like making a pie.
The point I'm trying to make is:
That the way you do something can lead to very different results.
Even if the ingredients are the same.
Fun fact: do you know the world record for most push ups in 1 hour?
Don't get me wrong, it's very impressive.
But how good are those push ups?
If you want to prevent injuries and to get maximum results don't go for world records and focus on the details.
Start doing your workouts with the precision of a brain surgeon.
And ask yourself:
- What do I need to focus on?
- What are the details?
- How can I get maximum results?
Chapter 5:
Month 3 - Level Up Intermediate Workout Plan
In 2021 this Bar Brother post kept showing up in the top results of Google.
With more than 1000+ comments from interested beginners.
Wow...
That's a lot!
How come so many people were excited about this calisthenic workout plan?
Let's jump into the exact strategy and the next workout plan they used in this chapter.
The Workout Plan
Good work!
You have reached the intermediate workout plan.
Time to level up.
Make sure you mark down this peak.
For example, you can start using an achievement book.
Why?
You need to celebrate your victories.
No matter how small.
Here is your weekly workout schedule:
Month 3 - Training Schedule
Month 3 - Higher Intensity Schedule
As with the previous months, you can always add variety with beginner or intermediate routines.
Just make sure you stick to doing the next level routine for 3 days at least.
You are getting prepared for your first muscle up.
It's usually one of the biggest goals for beginners.
And a great starting point.
So, when will you do your first one?
That's up to you.
Training Tip - Plan Your Rest Between Workout Periods
Rest?
I know it sounds weird.
Like the WRONG thing to do.
That is, if you want to make progress, right?
Actually, the opposite is true.
I've written about the 3 fundamental rules of muscle growth before.
The funny part?
Most of your recovery issues will solve themselves if you stick to a good sleep cycle.
How much sleep do you need?
You can discover more about the importance of sleep.
And if you do, you will be stronger than ever.
Why?
Because your rest is the building block that can either make the body you've constructed stand firm.
And get you the results at the top.
Or when neglected.
Make your body collapse.
And crash your results into the ground.
I know it sounds unimportant to you right now.
But if you keep neglecting it.
You will need to return to the drawing board sooner or later.
And start from scratch.
The good news?
With what you know now, you won't need to.
Month 4 is going to be interesting!
Chapter 6:
Month 4 - The Muscle Up Hunt Routine
I’m a BIG fan of muscle ups.
Why?
Because they combine dips with pull ups.
Think about it:
When you do a muscle up you are doing multiple exercises at once, you do double the amount of work in 1 rep.
You aren't there yet, but you are getting pretty close.
In this chapter you will learn EVERY component you need to develop your first muscle up.
Workout Plan
Month 4 - Training Schedule
First, focus on going really low with the straight bar dips.
Second, reduce the amount of jumping with the jump muscle ups.
You need to find a lower bar, that allows you to jump up.
This is going to be the most challenging period yet.
Keep reminding yourself of the tips in month 1 about progress.
Why?
Training Tip - Connect The Dots And Experiment With Progressions And Cycles
Are you seeing how you can progress to something amazing?
Just by taking it one step at a time.
First, you start month 1 with placing dots with the basics:
Then in month 4 you discover how to connect some dots:
And in month 5 you are going to connect all the dots.
See how the arrow of progress shows up if you keep drawing lines?
Didn't expect that...
And you can use this lesson as a reminder:
"Progress is not giving up."
Good luck with this month.
Workout Explainer
You can always increase or decrease the difficulty by going back to the previous month or by maxing out on cycles.
Doing 4-5 instead of 3.
The end is in sight.
Or rather...
...the beginning of something even better.
Chapter 7:
Month 5 - Muscle Up King Plan
Ready to step up your training in 2021?
If you have prepared yourself in the previous months, warmed up properly, rested sufficiently then you might be ready to give this month a go!
And In this chapter, you'll learn a simple rule to keep going when things get tough.
Let's dive right in.
The Workout Plan
Finally.
It took a while, but you've connected all the dots now.
Time to crown yourself a muscle up king!
Here is your workout schedule:
Month 5 - Training Schedule
Workout Explainer
You alternate between the routine you did in month 3 and this routine.
Because month 3 will help you deal with weak spots.
Yes, the basics are priceless for everything that you do and want to maintain.
Use the strength you have now to make your repetitions even better.
Surgical precision...
And depending on how your body responds, you can increase the duration of these six months:
Spend more time on month 3 or any of the months you struggle with.
(2-4 weeks should be reasonable.)
And get more ripped:
For example, by giving yourself more time to change your calisthenics diet routines.
In other words:
Use this plan to fit your unique and individual needs.
After all, NOBODY knows you better than you.
That's where the final tip comes into play.
You can find it in the next chapter...
Training Tip - Complete Big Workout Goals By Working On Smaller Ones
Have you ever tried building a wall?
Like the great wall of China?
Sounds like an insane goal to have, doesn't it?
Now what if I told you to lay down 1 brick consistently, every single day?
That sounds easy, right?
Guess what?
That same brick will turn into a HUGE wall if you just keep laying down one at a time.
Over a longer period of time.
Now I'm not telling you that transforming your body is as hard as building the Great Wall of China.
Because it would take you about 100 lives.
But what you need to understand is that the people who build that wall, placed 1 brick at a time.
That's something you can do when building the body you want.
One day at a time.
Imagine what you could become.
If you stick to this simple rule:
"Show up consistently."
It's frightening if you think about it.
And encouraging if you know how to get there.
Which brings us to the final month.
Chapter 8:
Month 6 - The Bar Brother Beginner Challenge
Challenges are a way for you to STAND OUT.
Here is another one:
"the obstacle is the way."
Question is:
What have you been preparing for these past 6 months?
And what is the end goal?
Well, that’s exactly what I plan to cover in this chapter.
The Workout Plan
To end your 6 month journey, you will have to finish your final task.
How?
By completing this challenge:
The Bar Brother Beginner Challenge
Now it's time to finish your journey.
It's a good moment to look back and reflect on all the connections you've made.
All the bricks you have laid.
All the pies, all the patience, all the dots and all the expectations.
Good luck!
Although, I'm sure you won't need it.
Because luck favours the prepared.
Here is your final workout schedule:
Month 6 - Training Schedule
The #1 goal in this month is to test yourself.
Or as the legendary Michael Jordan once said:
"If you do the work, you get rewarded. There are no shortcuts in life."
In other words, use all the tips and trust yourself.
You'll find a summary of all the tips in the last chapter.
Chapter 9:
A Summary - 7 Tips For Calisthenics Beginners in 2021
So: What did you remember?
Calisthenics ROCKS!
It's so powerful, liberating and eye-catching, that it can't help but get attention.
And in this chapter I'll just quickly remind you of all the powerful lessons life-lessons I got from calisthenics...
...that you can use beyond your training.
A Quick Summary Of Calisthenics Tips
What's After The Beginner Challenge?
You are ready to conquer the world...
...well, almost.
You are not the beginner you were before you started.
And perhaps you are looking for a next challenge.
Try the 12-week workout system by the professional Bar Brothers.
It's not free. But it's well worth the small price of two good meals.
I can tell you from personal experience.
Anyways, it was a fun journey, wasn't it?
Your imagination has brought you here.
Now it's time to take your imagination elsewhere!
And here is why:
I believe you can do better.
*Fist Bump*
I hope you enjoyed the essential workout plan.
Now I'd like to hear from you: what did you learn from this guide?
Did you progress as much as you hoped to?
Or maybe you were surprised by all the tips.
Either way, let me know by leaving a quick comment below now!
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Hi, great tutorial, thank you for it. I do have a question. I started to do calisthenics training and i want to progress more. I can train 3 day per week but the problem is that those 3 days are consecutive: Tuesday Wednesday Thursday. Unfortunately i can train only on those 3 days cause the gym where i go is not available on the other days. Also i don’t have a park nearby and i don’t have equipment at home so when i’m home i can do only push-ups or working with a chair or a wall. So i can’t do pull-ups at home. What do you recomend me? Is ok to do calisthenics training in those 3 consecutive days?
Hey Mark,
Thanks man!
Can’t do pull ups? Do handstands.
Don’t have a dip bar? Use a chair.
It’s something you will develop over time. I’m pretty sure most of those moves you need to do in the gym, can also be done somewhere outside. Thankfully you are already beyond that phase and are starting to see the possibilities around you.
Try to look for playing grounds, if there are none, you might want to add a variation of a certain routine for 1 day of the week. Instead of pull ups, replace all of those with handstands or wall handstand push ups…When you are just starting off, 3 consecutive days might be a bit too much for you to handle.
Not only physically, but also mentally. Your brain needs time to install reward patterns (don’t want to sound to scientific here). But it means that you need to literally addict yourself to working out. That’s when you actually start feeling worse when you don’t workout. And that’s the tipping point.
But I’m wandering off :P.
I’d recommend the following: Add a variation on 1 of those 3 days, to keep some active rest in between your workouts, especially if you are a beginner.
Hope this helps and if you have any other questions…ASK!
Beast mode ON!
the park where i used to go were closed and the gym where i always go the pull up bar is connected with pulleys so i cant do muscle ups in there just pull ups where can i do muscle ups? i thought on the Smith Machine but im not sure they also have a very little station where they have a dip bar,roman chair and a pull up bar combined but i can reach the bar very easily i dont even need to extend my feets xD
Hey Alex,
That sucks! Why not get your own bars?
Eventually you will need to have some kind of pull up/ring station to get those muscle ups.
Haha, try to be creative…;). Perhaps experiment with L-sit pull ups and muscle ups (pretty hard though).
Beast mode ON!
Hello!
I saw this workout plan a few days ago and decided to try it out. The reason im writing to u is that I’ve already been working out for 2 years i think. I havent had longer breaks than 2 weeks yet and im much stronger than i was at the beggining. That’s why i decided to make this workout a bit harder. For the 1st month im going to do Full Body Routine 3 times a week as it’s written here but this includes:
– 8 chin ups,
– 45 sec wall sit,
– 20 dips on chair with 10 kilos on my legs,
– 10 squats with not much weight (to do this exercise dynamic),
– 20 push ups,
– 8 pull ups,
– 10 leg LIFTS (i dont have a good spot to do raises – they’re also very hard for me atm),
– 10 decline push ups,
Today was the day i did it for the first time. I did 4 circles with 1 minute 30 seconds rest between them and max 10 seconds rest between exercises (if it was needed). The workout was problematic but i did well and the only thing i couldnt finish was pull ups in 4th cricle but i did negatives.
What do u think? Shall i do it for the 1st month or maybe change something? I dont have any diet and im not going to have any for now.
Thank You
Hey Mikolaj,
Welcome to the movement!
Great on doing your first workout! 😀
With regard to the pull ups, make sure you check out the pull up progression blog: http://www.barbrothersgroningen.com/pull-up-progression/
Which you probably already did, awesome stuff!
I’d say keep doing this routine, experiment with adding the pull up progression exercises and when you feel like you can go to the second month, go for it.
With regard to your diet, why not start now?
Talk to you soon!
Beast mode ON!
Hi, nice greeting you.
I am 43 years old and, together with my 15 years old son Lucas, we are doing the 6 months routine, which is great!! So far, we´ve accomplished the first three months with no problem at all.
We tried some of the fourth month workouts (the clapping pull ups or the typewritter pull ups) but can´t do not event two. We´ve follow instructions to the letter and actually we´ve seen very good results, but its a big step from month 3 to 4.
Personally I´ve being doing exercise long time ago (running, swimming, weights, etc). Lucas is also a strong boy, he´ve played football for a long time and also we´ve been doing some weights for a while.
Any reco on this matter?
Thanks in advance and keep on doing the GREAT work you are delivering.
Abrazos,
Juan
PS, we are from Panama (Central America) so, I apologize for my English 🙂
Hey Juan,
Great to have you both on the movemen!
Awesome stuff! Haha, I know…month 4 sucks. Guess what, I did it on purpose, to help you realize that you still have a long way to go.
Month four will set the boys apart from the men, you really need to go over your limits here…in a considerate way though. I have written a forum post on how to make the transition easier and I have added another blog, because I have been getting this question more often.
This blog will help you to develop stronger shoulder muscles, which you will need for this transition:
http://www.barbrothersgroningen.com/calisthenics-shoulder-workout/
And this forum post contains progression exercises:
http://barbrothersforum.com/viewtopic.php?f=28&t=2
Don’t worry about not being able to do all the exercises yet, it’s exactly what is supposed to happen.
If you have more questions, ask!
Beast mode ON!
hey, do you think i can shorten the 6 month plan and do three months and do two weeks of each workout
Hey Isaac,
You definitely can, that is…if you are ready for it.
There is a specific reason why I made this into a 6 month plan. It’s because I want to prevent people from rushing through this stuff, expecting quick results.
Then again, this means that if you are strong already, it might be a bit too slow and easy. So by all means, if you are capable of doing it at a faster pace, go for it.
Beast mode ON!
Hey, just another question. will calisthenics still work if youre overweight. or should i try and lose weight first.
Hey Isaac,
Do both at the same time, lose weight and do calisthenics.
Actually calisthenics is going to help you to lose weight. So it’s definitely something you SHOULD DO!
Beast mode ON!
hey bar brother,
Ben sinds kort begonnen met calisthenics en vind het geweldig. Voorheen trainde ik met gewichten en door het bankdrukken heb ik mijn pols waarschijnlijk overbelast. Heb dus nu al een week of 3 een vervelende pijn aan de buitenkant van mijn pols. Bij het trainen heb ik er weinig last van (waarschijnlijk door de doorbloeding), maar wanneer ik niet train wel. Ik ben ontzettend gemotiveerd en wil dus eigenlijk niet stoppen om te rusten. De laatste tijd wordt de pijn wel steeds erger en begint door te trekken naar mijn onderarm. Ik begrijp dat je geen doktor of fysiotherapeut bent, maar ik ben benieuwd of je enige ervaring hebt met dit soort blessures. Wat zou ik eraan kunnen doen en zou je gewoon doortrainen of toch echt rust nemen tot de pijn wegtrekt.
Hey Fabian,
Awesome stuff bro, I’ll answer in english so other people can read the answer too.
So you have an irritated wrist joint.
Well, I actually broke my wrist and severly bruised the other, which was pretty ‘SHIT’, haha, but I found a way to make my wrists stronger than 95% of people I can confidently say.
First of all, you have to stop doing that which has caused the injury. These types of injury are usually the results of improper warming ups.
Take a critical look at the way you warm up your wrists…are you actually warming them up?
(
Check out my instagram rich_beastmode, there is a video on what I actually am able to do with my wrists right now (one arm push up on my wrist) it’s crazy, if you think that I broke that same wrist less than a year ago.
So here is my advice:
1) Read this blog: http://www.barbrothersgroningen.com/bar-brother-calisthenics-warm-up/
2) Do a proper wrist warming up every single workout as shown in the warm up
3) Stop or change your current way of training temporarily, so stop doing that bench press for a while and replace it with pull ups for example or push ups. You are probably just putting too much weight on it or your wrist joint is not strong enough to carry that weight. That’s the problem with a lot of regular weighted exercises. I could write a book about this ;).
I don’t really believe in complete rest, but in active rest. There is too much bad information out there and I can prove that the sooner you move the better, it would take me too much time to explain however. This should be enough for the time being.
That should get you going.
Beast mode ON!
Hey bar brother, i will join you in english,
First of all thanks for the advice and quick reply. I think you are absolutely right about the warming up part. I already did a warm up before my work out, but not in the way as described on your blog. I will make sure to improve on that.
Second I might have been not completely clear in my question. I already stopped lifting weights a few weeks ago since i discovered calisthenics. The pain in my wrist was caused by bench pressing shortly before i stopped lifting weights. So I have been doing only body exercises lately (push ups, pull ups, dips, hand/frogstand practice etc). However, the pain in my wrist is only getting worse after each work out. (especially when i do a lot of push ups). Keeping this in mind, should i keep working out the way i do now?(with a proper warm up ofcourse)
You also say ‘I don’t really believe in complete rest, but in active rest’. What do you mean by this exactly? Could you explain this to more precisely, if not to time consuming.
Keep up the great work with this page! It helped me a lot to get started with calisthenics. Thanks in advance for the answer.
Hey bro,
Here is what I’d recommend.
If the pain has been getting worse through regular push ups and upper body exercises. STOP doing them immediately or add an adaptation, because you are worsening your injury.
Keep doing the wrist mobility exercises as shown in the warming up and focus on legs, abs and your lower back for the coming week. Give your wrists some recovery time, but still keep moving them every day. This will speed up the recovery.
After a week try some push ups again and if it still hurts severely, stick to the warm up exercises for a little longer. Again no push ups or push ups on your fists if you can.
Check the blog post I wrote here: http://www.barbrothersgroningen.com/wrist-injury-tendonitis/
By active rest I mean, you always keep moving the joint or move it as fast as possible, or you exercise other muscle groups. All these things are beneficial to your recovery. Complete rest is a really ineffective way of recovering, because your body views lack of use as a signal to stop use completely, that’s why some people stay injured for years.
They initially get injured, then rest, in the process lose all functionality and then start working out to regain functionality again. In most cases, complete rest is a way too extreme measure, because even me, having a broken wrist, could still do crunches, squats, ab exercises and push up variations.
The result of my approach meant that while I couldn’t completely move my wrist, I was still moving everything around it, making the eventual recovery of the wrist itself way easier.
Hope this makes sense.
1) STOP, change your push ups and do the wrist stretches every day. Make sure it’s pain free.
2) Try some push ups after 4-7 days to see how the pain is.
3) Still in pain? Try contacting a physician, just in case. But in most cases, they’ll recommend rest.
Hope this helps and keep me updated!
Beast mode ON!
Hey barbrothers, I got another question do u think I’m better off working out with 15lbs Dumbbells on each hand so 30 together or do body weight exersises I’m currently 145-150 pounds to get a good muscular body I know it takes time just wondering which one would be better
Hey John,
If you can’t do a muscle up, you really have no reason to use any type of weight ;).
There is still enough room for improvement without weights. Then again, if it works better for you by all means go for it, but you really don’t need them if you are just starting off.
Beast mode ON!
Hey guys!
I want to ask you how must I train on month 3. For example must I do 3 sets of let’s go and then 3 set of full body or one sets of let’s go and one set of full body ( I believe three or more). Also I want to ask must I end for example three set of let’s go and then do three sets of full body or must I do one set of let’s go then one set of full body and then second set of let’s go etc? Thanks for this program it’s amazing. Please if you can answer to my question 🙂 (sorry for bad English:p).
Hi BAR BROTHERS,
You guys are awesome, may i ask will the exercises and the 7 days workouts help me to get strength to do full planche?
Thanks you again.
Hey Maher,
Good question!
The full planche is a highly advanced move for which you wild definitely need to develop basic strength.
And both the 6 month plan and the 7 day challenge will help you in developing that basic strength, but you will need a very specific approach if you want to develop full planche strength.
Summarized, if you want to learn the plache, start with the basics first.
Beast mode ON!
Hi Bar Brothers!
I want to ask you how must I do my training on month three can you explain me. I do one program and the other one then..how?
Hey Bill,
Yes, you basically do the full body routine for 3-4 cycles and then the let’s go routine for 3-4 cycles.
That’s it.
More questions? ASK!
Beast mode ON!