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!
Terms Of Service - Affiliate Disclaimer - COPYRIGHT © 2026 - www.barbrothersgroningen.com
Hey Bar Bros,
I’d say that I’m starting at a intermediate level of this full body work out, but it doesn’t feel like enough to call my work out for the day. So my question is should I do more rounds, reps, or can I do other work outs such as crossfits? Because I have been told those can hurt your progression in calisthenics.
Hey Ibrahim,
Good question!
With regard to your questions, I think I already answered your e-mail and directed you to this post.
But to be more precise. I’d say what month are you in?
Try the next month. Start at month 3-4 instead.
Beast mode ON!
Hey Bar Bros,
For month 3 when I put the two workouts together am I supposed to do one after another or just both within the same day? I have been doing both the Let’s Go Routine and Full Body Routine, but it different times of the day, which I think is affecting my ability to progress into clapping pull ups and typewriters. Should I have been doing one after another this whole month, or is the path I am going down OK? (Currently just started Week 3 of the 3rd Month, if curious).
Hey Richard,
Welcome to the movement and awesome job on getting to month 3!
It depends per individual. Usually actually increasing your strength on a muscular level requires at least 4-6 weeks of consistent training. That’s how long your body needs to regenerate and adapt on a cellular level. So no, essentially the time should not make too much of a difference. Those typewriters and clapping pull ups are just a huge jump, both physically and mentally. But I believe making these jumps every now and then is really important, so expect it to be difficult.
You are doing great. Just give your body more time. There is a topic on the http://barbrothersforum.com about transitioning from month 3-4.
Beast mode ON!
Hey Guys!
I begin my 4 month( I have do once the 4 month training) but I must stop the training for one week for one reason… This will be to bad for me!??? I will do push ups and exercises for core but no exercises about bars 🙁 this will be to bad for me???..??
Thanks
Hey Bill,
Telling whether or not something is bad for you has to do with a lot of factors. Sometimes a week of rest is actually really beneficial if your body has a lot of accumulated fatigue.
So to say yes or no would be too short sighted. That being said, if you stop doing these exercises completely even though you are more than able to do them, you will simply give your muscles less reason to adapt.
That will definitely influence your progress, but don’t worry too much about a week of rest. It’s about what you do the other 51 weeks of the year that will be much more important than just 1 week.
Keep it up, you are doing great!
Beast mode ON!
OK thank you :))
Hello again!
After some fooling around with exercies and challenges i am gonna move on to month 3. But i have a few questions. When i do my routines i max out in every rep instead of doing more cycles. For instance lets say i am doing the month 2 Lets go routine. I may start out with 26 push ups, 7 chin ups, 8 dips on straight bar, 7 pull ups and say 12+ dips. And in the 3rd cycle i try to push the limits.
So i dont know if i may be able to complete 3 more cycles in the same manner. Or should i just keep going until i drope? Everytime i see a figure in a training routine i atleast have to do one more rep. I know i am weird 😛
I simply just want to know how i should think when i do my training. Cause right know its max until i drope. Then repeat the next time.
You guys will think i am crazy when i say my next problem. I have gotten nearly one size bigger in T-shirts and shirts, i could even feel it in my jacket today :(. Everything is stretching when i reach out. I am gonna try the renegade diet and see if i can lose 3kg or something to see if that helps. But i can really feel it each week that goes by and see it.
But the muscles cant grow to much in one go if i aint mistaken? They get to a point where they falter for a while?
Atleast it shows that it works. But its stil a little problem for me. I dont want to buy a new wardrobe cause my shirts gets to small.
Hey Jimmy,
Welcome to the movement and great job on getting to month 3.
Haha, I love your dedication :D. But here is what you need to know…MORE isn’t necessarily BETTER. It has to do with your goals. The amount of reps determines which muscle fibers you activate and force to adapt.
Maxing out is great for endurance and some strength gains. But primarily endurance if your amount of reps is above 12.
Sometimes it’s important to train smart, you are putting a lot of new forces on your body. And you want to balance between distress and no stress in a zone called eustress. Which means that you challenge your body, but at the same time don’t challenge it to such an extent that it cannot adapt, which will cause injuries. This is something you will need to discover from direct experience ;).
Still, your drive to do one more is exactly what you will need. But instead of doing 1 more, try focusing on doing all your reps perfectly. Focus on the muscle contraction, which muscles when, and how. Slowing down the movements and increasing the quality will do much…much more for your overall results than hitting out 1 extra sloppy rep. Focus on quality over quantity.
Haha, your muscles can grow enormously under the right conditions. Think about, food, sleep, training etc. Essentially, as long as you are giving adaptation impulses, your body will keep adapting. If you want to get less bulky and more ripped. You will need to focus on cutting calories and intermittent fasting.
Read the diet guide for more info. That being said, haha you do have a major issue on your side…Getting TOO muscular…I guess nobody would want to switch places..just kidding :P. But honestly, if you don’t want to get too muscular, start cutting on your caloric intake.
That being said, good job! Keep it up!
Beast mode ON!
Hello again!
After starting out month 3 i did 5 cycles on wednsday, 4 cycles on friday “Was a bit tired” and 6 cycles today. But it just takes me to long to complete all the movements.
For example today i did
Fullbody routine 3 cycles of: 7 chin ups, 1 min wall sit, 12 dips, 18 squats, 22 push ups, 7 pull ups, 6 leg raises and 16 decline push ups.
After that Lets go rutine 3 cycles of: 10 pike push ups, 6 chin ups, 8 dips on straight bar, 6 chin ups and 16 dips. I had to switch to chin ups cause something happened in the back of my left shoulder and i dont want to injure me.
So i dont have problem with doing the cycles its just the time. It takes over an hour and i dont have that time to spear in my morning training programs. 5 cycles takes me a little bit over 1 hour and then its with minimum rest for me and my physique.
Do i get the same results if i increase reps and lower the cycles to 4 instead of 6? I am planing ahead know as i know month 4 is a bit tougher.
Hey Jimmy,
First of all, sorry for the late reply! Things have been quite busy lately.
Good question and the answer is :”Not necessarily”. Remember that when you are working out you are breaking down the muscle tissue. In some cases, taking it down a notch will actually end up giving you more strength than stepping it up more. Sounds counterproductive, but the real benefits come once those muscles have had the time to overcompensate or repair and get stronger.
If you can do more than 4 cycles, I’d suggest stepping up the quality of your moves. Focus on slowing down your push ups, pull ups and other exercises. 3 seconds up/down, 3 seconds hold and 3 seconds up/down again. In addition to that really focus on your execution. If that’s in check, start a more difficult progression. So instead of regular push ups, start doing decline push ups, which will increase the difficulty and save you time.
So summarized:
Clean up your moves
Focus on time
Move on to more difficult progressions
If you want to save time and still hit those muscles and get strength gains.
Beast mode ON!
Hello again, so since i started with the first month i’ve been doing some changes to the routine (first i was trying to get in confort), now it’s like this:
Warm up [ (i’m doing this one, maybe you can tell me what do you think about it please https://www.youtube.com/watch?v=kQ9HGPjY1qs i do like 10 reps of each exercise) ]>> 3 chin ups, 30 secs wall sit, 12 chair dips, 8 squats, 8 diamond push ups, 3 pull ups, 6 hanging half leg raises, 7 declined diamond push ups > Resting 1 min between exercise and 3 mins between cycles.
And i really don’t feel my abs while doing those half leg raises, i mean i don’t do them ”half” i try to got as high as i can trying to touch the bar and everyday i train i’m getting closer and closer but i don’t feel a lot in my abs and i really don’t know if i’m doing it wrong i think i’m doing them with the right form trying not to swing around or use momentum.
Also sometimes maybe in the 2nd and 3rd cycle while doing diamond push ups i feel like my forearms are working a lot but can’t really tell if is something about my form, i think is because after doing pull ups and chin ups and hanging from a bar they get really tired? idk, I like doing diamond push ups but sometimes they are uncomfortable to do.
Do i need to start adding more cycles?, i still want to make changes to the routine, maybe putting more chin ups or pull ups next week because i’m feeling like i can do more, but chin ups are a little more harder for me.
Anyway, thank you for everything C:
Hey Fran,
Definitely a great warming up, but I’m missing the wrists. Most upper body exercises put a significant load on the wrists, especially if you do push ups like diamonds. Make sure you properly warm up your wrists too.
If you don’t feel your abs, you are most likely executing the movement incorrectly. It’s slowly going up. Holding it for 1-3 seconds and going down slowly. So don’t let your legs fall down, but bring them down in a controlled manner. If you are doing all of those correctly, my question is: “What do you feel?”.
This might give a better explanation.
With regard to your forearms, that’s highly likely. Especially if your forearms are not really developed. With regard to changing up your routine, it depends on your goals.
Doing more cycles, is not necessarily better for your overall results. It can even be worse, depening on your goals of course.
Anyways, good job!
Beast mode ON!
Yeah i realized now i forgot the wrist, but i don’t know what to do for them, Is there a dynamic warm up for wrist? the wrist mobilization doesn’t seem like one, or is it?.
Thank you for the quick reply
Nvm, i’m going to do the ones from the blog (Wrist mobilization in and out of alignement)
Hey Fran,
Those are the basics of wrist preparation. If you are following me on instagram, I’ll add a cool wrist prep today! It will literally make your wrists 10x stronger.
Beast mode ON!
Hello, I have always wanted to do calisthenics, I tried to start but never could find a good schedule,
I already do a lot of sports and have a good cardio, but need more strength,
I just started the 6 month and wanted to know what to do if the exercise get too easy,
would it be better to had reps, or to do add a cycle,
thanks
Hey Alex,
If you really want to focus on strength add more difficult progressions.
So instead of doing 5 reps of pull ups do 5 reps of muscle ups adding cycles only benefits strength to a certain point, beyond which either you are working out far below your maximum strength or you will be doing primarily endurance.
Make sure you read the new post: http://www.barbrothersgroningen.com/repetitions-strength-mass-endurance/
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Should i train further if i have a cramp?
Hey bro,
I already posted a reply to your previous comment!
Make sure to check it out ;).
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Hello,
I have started the 6 month workout plan but i am struggling with the diet side of things, i was wondering if u could make a full meal plan that can help me out to gain more weight??
Hey David,
Good question!
Unfortunately I don’t have the time to make individualized plans free of charge.
You can always find most of the information in the free diet guide.
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I’m into week 3 of this 6 month program. I’m a hardgainer, so is it good to go on with this program since I want to gain weight? Would you’ll recommend any diet plan to gain weight?
Hey Mark,
Good question.
If you want to gain weight you NEED to be in a caloric surplus. It doesn’t matter how hard you train, if you don’t eat enough, forget it. It’s like you are running a car without enough gasoline, no matter how hard you push the pedal to the medal. You aren’t getting anywhere in terms of muscle gains, simply because you don’t have enough fuel.
Check out the free diet plan. You’ll get all the information you need.
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Hey Bar Bros,
I am about to start the fourth month of this six month program and I decided to try out one of the recommended shoulder workouts since I am note strong enough to do typewriters/clapping pull ups. I tested it out in my conditioning class and it gave me a good pump but I could only fit 3 cycles in rather than 5 due to time constraints. I really don’t want to cut out any cycles but I don’t have the equipment needed for some of the exercises in my house. What should I do?
Hey Richard,
Awesome question.
Do what you can with what you have. Try replacing the exercises you can’t do with alternatives. When it comes to pull ups etc however, you will have an issue. You really need to do those and can’t really replace those.
So there is no easier answer to this than do as much as you can.
Goodluck and congratulations on reaching month 4!
Beast mode ON!