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
Hi there! Should I intensify month 1 of training if it is relatively easy to do (will be starting out today)? Or should I adhere to it strictly, since the first month’s program is supposed to ease the body into the routine.
Thanks in advance for your response.
Hey Logen,
Awesome website btw! Wayoftheninja :D!
If it’s relatively easy, start in month 2 or 3. This plan is set up for people who start from scratch, so if you are already used to doing some form of training, it’s best to start in more difficult months.
Welcome bro, perhaps we can do some collaboration in the future! Contact me if you are interested at barbrothersgroningen@gmail.com.
Beast Mode ON!
Thanks, for both the response to my question and the compliment. Definitely interested in some form of collaboration. Will drop an email some time soon.
By the way, I did tried out the month one workout and second month. My level should be somewhere between month 2 and 3, considering I couldn’t perform the last pull up on the third cycle of Let’s Go. That said, I was sticking to doing chest level pull ups and chin ups (or at least trying to maintain that standard throughout). Please correct me if my assessment is wrong. 🙂
Thanks again. Will take our subsequent convo to email. Don’t want to flood your comments section. Hahaha.
Hey,
Sounds like a plan.
That’s great bro, you should be ready for month 4 in no time then ;).
No prob, haha we are here to share info and inspiration and that’s what this website was meant for!
Beast Mode ON!
Hey guys,
I have been doing the full body workout for a little over a month. I feel like the workout isn’t enough. So what I have been doing is the full body workout with a few extra exercises ie. diamond pushups, hip raises ect. I have been doing 3 sets. On the first one it is a warm up with a few more reps than listed. One the second one I double the reps, and on the third set, I make it to that doubled number of reps and then go to exhaustion. Should I be doing this type of thing or move on to following months? (I also run about 5 days a week for track.) What I’m wondering is should I move on to the following months or stay on month two but go to max?
Thanks so much for the help and inspiring vids,
Davis
Hey Davis,
Go to the next month bro, this is too easy for you 😉 (Which is actually a great thing).
Try month 2 and 3 and find where your level of strength is slightly below what is required.
We are here to help each other and to shatter the idea that you need a gym to be strong and fit. I bet someday you will inspire the people around you.
Beast Mode ON!
I have completed the first 2 months of your essential 6 month training plan for beginners. But I have a question before I begin month 3. The training plan says to do the Full Body Routine + Let’s Go Routine. But it does not say how many cycles. Are these 2 routines together too difficult to do more than 1 cycle? Please advise. Thank you.
Hey Fpultro,
That’s a good thing first of all! Yes, what you want to do is the full body routine 3-4 cycles + the let’s go routine 3-4 cycles.
So a total of 6-8 cycles, which will make things more difficult :D.
Beast Mode ON!
How should I do the cycles in the 3rd month? Do 1 cycle of the full body routine followed by 1 cycle of the let’s go routine, then go onto a 2nd cycle of both, then a 3rd cycle of both. Or should I do all 3 cycles of the full body routine, then when finished do the 3 cycles of the let’s go routine? Thanks.
Hey,
Essentially there is no one way to do it, you can combine both. It depends on what you prefer. I personally like to do 3-4 cycles of the full body followed by 3-4 cycles of the let’s go. Just make sure you do all 6-8 cycles!
Beast Mode ON!
Hi, I’m stuck in Month 3. My pushing muscles are progressing a lot faster than my pulling muscles (pull ups). What can I do to make them catch up?
Hey Quino,
Great question.
I can recommend to add some more pulling to your training. Add 5 sets of 5 reps of chin ups/pull ups to your regular workouts.
The only way to become better at pulling is to do more…pulling ;).
Instead of following the entire routine, put and extra emphasis on pulling by adding that 5×5 set of pull ups when you are still strong and not fatigued.
Beast mode ON!
Thanks for the info i am new to this form of workouts but i have very good body weight strength as a starter, i can do 20 pullups full form at ease and up to 60 pushups and about 40 dips all in good form and squats i can exceed 100 reps, i did a couple of sessions now and i can already do the explosive pullup , i am not illustrating i am good i am pretty average but i think i can immediately start with the 4th month workouts. The muscle up hunt phase cause almost everyone in the group o train with do the muscle up so i am kind of falling behind so i want to train alone for a while till i can get it but you wrote at the end to do the muscle up in every session although it is not on the second day, also i am thinking of adding on the 3 remaining days 2 workouts as you said one technical and one for strength on each day varying from the workouts you provided and will add some cardio after those workouts to shed a bit of extra fat covering my abs. Hope to hear from you soon and thanks for the great info . Keep it up.
Hey Ahmed,
Welcome first of all!
Sounds like you have a good foundation to start off with. If you feel like you can start in month four by all means go ahead!
Sharp of you, indeed, you can do the muscle up after your warming up on days where you don’t do the full routine. Just to test your strength, it’s what I used to do.
Find out what works for you! With regard to fat covering your abs, your main focus should be diet. The main effect of training is becoming stronger, the main effect of diet is becoming leaner. Change your diet to get really lean, only training will not get you there (of course there are exceptions, but most people need a combination)
Check out these blogs:
http://www.barbrothersgroningen.com/1-simple-rule-to-optimize-your-diet-a-paleo-speed-course/
http://www.barbrothersgroningen.com/calistenics-nutrition-get-below-body-fat/
They will give you quick tips to really get some serious results.
Goodluck bro and Beast Mode ON!
Thanks bro,
I took a look at the diet and i will start trying to do that but without fasting cause it is too hard for me. I did not understand the reply about the muscle up i am sorry so let me rephrase my question:
The 4th month routine has 3 days, on the second day which is Wed there is no muscle up hunt session and you said we have to do it every time we train, so if i got what you said right you basically said to practice the muscle up exercise and form alone on non working days, or do the muscle up hunt routine as a whole ? Sorry if my question sounded dumb.
Thanks for the info again and going to workout today as a start, Beast mode ON.
Hey Ahmed,
By cutting the bad carbs you will already have huge benefits!
Well this is with beginners in mind, where I’m taking a one month perspective on things. If you want to get it faster, you can do it every training.
There are no dumb questions bro, always feel free to ask.
So essentially:
1) You can follow the training as described here and you will get it in 1-2 months if you train consistently.
2) If you want to speed up the process, you can do the muscle up routine every single day if that’s too difficult you can practice the the technique and do some other light training next to that on resting days.
Just make sure you do the complete muscle up routine a minimum of 2-3 times a week. I made the wednesday easier with beginners in mind, to give them time to recover. However, if you feel like that’s not necessary for you, by all means go ahead.
Again the schedule as described is a general guiding line, you can use it, but it’s not a gospel truth ;).
Hope this clarifies things!
Beast Mode ON!
Hey, thanks for the training plan but can I achieve my body dream with this workout? .I mean look bigger and muscular. .and can I add dumbell workout with this routine?. For example , on monday I train 3 set of let go routine then add tricep and bicep workout with 10kg dumbell. . On wednesday I train with full body routine with back and shoulder workout with 10kg dumbell. On friday I train let go routine + leg workout with dumbell. And On saturday I workout full body + let go routine. And I also workout abs everytime I workout . Does this sound like overtrain? .if so can u suggest me a workout to get bigger muscle with bodyweight and 10kg dumbell only. .I dont really into muscle up but to get bigger muscle only. Thank and sorry for my bad english. 🙂 I love bar brother because alway help people to achieved their dream.
Hey Diro,
It depends on what your dream body looks like ;).
You are not going to become a body builder with this type of workout, but you are going to get way more mobile and develop functional strength in addition to healthy aesthetics.
If you just want to look big, stop calisthenics and go to the gym.
Of course you can add dumbels, but you don’t need them.
If you can do more exercises with a dumbell after your body weight routines, why not add some more compound movements? (Go to month 3-4) You need to take in mind that with regard to calisthenics it’s not about becoming extremely big, you can become big, but it’s not body building.
Let me explain why a dumbell exercise is a dumb exercise…first of all, you are adding weight to your movement, so my first question is can you do a handstand? Can you do a muscle up? Can you do a planche push up? If your answer is no, let me ask you this…if you cannot control your own body weight, why try to control extra weight?
Secondly, you are doing isolated movements, which means you are training 1 muscle group, while in that same period of time you could be training multiple muscle groups. So isolation is inefficient in terms of amount of muscles you are training.
Thirdly, isolation creates immobility, go look at a body builder vs a gymnast and ask yourself the following question: If these two men were to have a general test on athletic abilities, who would come out a winner?
If you are not into a getting a muscle up, but into getting bigger…quit calisthenics and go to a gym where you will do isolated movements that build volume, but forget the most important aspect of training…movement complexity.
That’s my 2 cents on extra weights.
Beast Mode ON!
I started the first month this week! I just wanted to say thank you for having this info out because I’ve been struggling to found out how to EXACTLY become a bar brother. This website has it all! I just wanted to ask for an opinion though. So I made my program a bit like the one you give us, but I don’t know if my twist is good or bad, as in over training. So I do martial arts almost every day Mon – Sat. Each class is only an hour long so it’s not that bad. Every Monday and Thursday I do a 20 Min heavy bag drill in the morning which burns tons of calories and leaves me tired, in a good way. Later that day, I come back to my gym and do one of the 14 workouts from MadBarz. Monday is the Chest Routine and Thursday is Back and Biceps. Wednesday is my rest day and just some Martial Arts classes. Tuesday is the only day I do the Full Body Routine and Friday I do the Leg Routine and the Ab Routine. Saturday is sort of a rest day but from 11 am – 2 pm I have three different kinds of MA classes. Then Sunday I do an endurance run at a state park which is helllllllllla long. Besides becoming a bar brother, my friend and I are trying to compete in a Spartan Race this August. So that’s why I was wondering if this is too much since it’s supposed to be a “slow” phase. But I tried the whole thing this week and I don’t feel that “tired”. I just want to know if this is good or bad, anyone’s opinion is appreciated. Good luck to all towards becoming a future Bar Brother!! Thank you again for this great info!
Hey Alan,
You are welcome bro, thanks I do my best to provide you guys with the right info!
Wauw dude, awesome man! Bro, if you can do it…go do it, you seem to have the basic strength.
I don’t really believe in overtraining, I believe in the adaptive power of the human body. Just don’t train into injury, essentially your body evolved into being able to move every single day in harsh environments. So you can probably do even far more than you think.
The slow phase is initially meant for beginners who have no movement/training background. It’s to protect beginners against their own expectations and inevitable injuries.
So my advice: Keep going, pay attention to injury possibilities and surprise yourself every day ;).
Beast Mode ON!
I started to workout two years ago but I started at calisthenics four months ago. I feel like I got stucked because I feel like I´m not progressing at all. I´m 17 and I study in a boarding school and I just have from 4:40 to 6:00 to workout. I want to know what can I do because I feel that I don´t have too much time. I can do 3 sets of 10 Normal pullups, I can do 3 sets of 10 full leg raises, I can do 3 sets of 10 pistol squats(each leg), I can do one arm pushups and I started doing the handstand pushup but when I try to step up I just hur myself. What should I do?
Hey Alex,
First of all, great that you are trying to step it up.
You need to have a clear goal for yourself first:
What do you want to achieve in the coming 6 months?
Second, find exercises that will help you achieve that goal.
Third, be patient, Rome wasn’t built overnight. Those youtube videos with all those sick moves, don’t forget that most of those guys have been training for years and years.
Fourthly, you need to increase your training intensity. Do multiple routines that really give you muscle ache the next day. Don’t stay in your comfortzone.
1. Set a clear goal
2. Find routines for that goal
3. Be patient
4. Increase your intensity (all your current reps times 2)
This should help you step it up! Any other questions? Feel free to ask!
Beast Mode ON!
Hi! Im eliseo, im 14 years old and well, the last months ive been running for about 30-60 minutes, ive been training strenght, endurance and abs and im wanting to start calisthenics but the first months seem already a little bit too easy to me because i already did these things in my regular training, so it would be negative to increase the reps or the cycles? Amazing job btw, Beast mode ON!
Hey Eliseo,
If month 1 is too easy for you, get started in month 3.
There is no need in sticking to month 1 if your already strong enough ;).
Thanks for the appreciation!
Beast Mode ON!
ik train ongeveer al 2 maanden met dumbbells en ik wil graag in de zomer beginnen met het bar brothers schema, maar moet ik dan alsnog bij maand 1 beginnen of is dat overbodig?
Hey Stijn,
Super dat je al begonnen bent met sporten!
Ik heb geen inzicht in jouw algehele kracht dus dat is moeilijk te zeggen. Een dumbel oefening is wel een geïsoleerde oefening (1 spiergroep), daar waarbij je in calisthenics compound oefeningen hebt (oefeningen waarbij je meerder spieren tegelijk traint). Dus je kunt het niet met elkaar vergelijken.
Wat je kunt doen is een training van maand 1 doorlopen en kijken of het te makkelijk is, als dat het geval is kun je meteen door naar maand 2 of 3.
Beast Mode ON!
This looks awesome and can’t wait to start! Thanks I had no idea where to begin till I found this.
Question though is it ok to add some reps to the beginner full body on some things, if Im already able to perform them easily? Or should I leave as is for at least the first month?
Also do you have a YouTube channel or anything to follow?
Hey Tony,
I’m happy you found the website, make sure you spread the movement!
It’s definitely ok to add some reps, but what I would advise you is to start in month 3 if month 1 is too easy.
Step up for the challenge :D!
The youtube channel we have right now is barbrothersgroningen, but there aren’t a lot of videos on it as for now! I hope to make some cool ones in the future!
Beast Mode ON!
Thanks for the reply!
I definitely want to start in month one still as I’ve never done wall sits and I do struggle with some of the movements as I’m not use to doing them in a slow controlled manner with full range. I can’t wait till I’m able to do those muscle ups though!
Hey Tony,
Do what feels good for you right now!
Indeed, it’s important to be able to do all the beginner exercises in a full range of motion with body control!
The muscle ups are the greatest, you’ll know when you get your first 😉
Beast Mode ON!