If you have always wanted to slap on slabs of muscle and build your dream physique without going to the gym for machine work, then keep reading...
Bodyweight exercises are simple, efficient and effective.
They require minimal equipment, work many muscles at once, and the exercises feel natural - unlike the machines found in gyms.
It's easy to pick up, easy to adhere to, and will challenge you continuously through new movement progressions.
Consistency is the key to getting and keeping a strong, muscular body - and it is easy to be consistent with calisthenics.
However, do you ever feel as if you lack the muscle mass that weight lifters have?
Or maybe despite how much you train or how strong you are, you feel as if you don't look the part.
Well, one of the issues with calisthenics is that several muscle groups are either too difficult to stimulate (biceps) or too difficult to stimulate with enough resistance to keep growth happening.
It is no secret that volume drives muscle growth, but more volume doesn't necessarily mean doing more...
Volume isn't just about how much you train; it's about how you train.
It is entirely possible to train a lot yet make no gains.
With references to over 15 scientific studies, discover:
- How the best natural bodybuilders program their training and how you can adopt their strategies (pg. 31)
- What convenient piece of equipment even the most advanced calisthenics practitioners use and why you should too (pg. 7)
- Why you should consider adding muscle mass to your frame even if you train primarily for strength feats like the planche (pg. 20)
- The 3 most important factors you must prioritize in your programming - no; it's not volume, frequency and intensity (pg. 21)
- How you can quantify your training by measuring volume the correct way (pg. 27)
- The difference between training for strength and training for size is not exercise selection or different rep ranges, but this (pg. 46)
- Exact volume recommendations based on how often you train so that you know exactly how to get started - whether you train 2x a week or 7x a week (pg. 63)
- What the best rep range for muscle growth actually is (hint: it is not 8 to 12 reps!) (pg. 72)
- How you can increase muscle size, concentric strength, and strength at end range by doing this (pg. 73)
- How you can grow your pecs using a calisthenics exercise that rivals dumbbell flyes and cable crossovers in chest activation (pg. 82)
- If you have small calves, you are probably committing this common sin in your calf raises (pg. 98)
- What lies you have been fed about tempo and time under tension, as well as when and how to incorporate tempo work properly (pg. 104, 110)
- Maximize your arm growth by training this often forgotten muscle (pg. 106)
- How small details like the position of your fingers can make or break an exercise (pg. 114)
- Bigger is not always better: Discover why some muscle groups, including popular ones like the abs, shouldn't be grown (pg. 117, 119, 134)
- Why periodization isn't mandatory and is oftentimes used to overcomplicate training in order to sell more programs and coaching (pg. 39)
