Weighted Calisthenics Workout for Upper Body: Dips and Pushups – Calisthenics Fitness Article

Weighted Calisthenics Workout for Upper Body: Dips and Pushups Doing weighted calisthenics workouts, especially for the upper body, brings a new and interesting element to strength and muscle gain bodyweight training. It spices up the training program in general, and it brings advantages like recruiting the largest muscle fibers, activating and training them to fatigue.I like to utilize weighted calisthenics once in a while because it’s a great stimulus for the muscles and nervous system that cause it to respond…

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How Much Volume is Enough To Build Muscles with Calisthenics – Calisthenics Fitness Article

How Much Volume is Enough To Build Muscles with Calisthenics How much volume is enough to build muscles with calisthenics exercises? Or other said, how much volume or sets and reps do you need in every workout and week to stimulate muscle growth with bodyweight training? These are two frequent questions I come across quite often within my community, especially because many know me already of the high-volume calisthenics training method I continuously promote.Therefore, I think it’s about time I…

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Bodyweight Chest Workout: 4 Basic Calisthenics Exercises – Calisthenics Fitness Article

Bodyweight Chest Workout: 4 Basic Calisthenics Exercises In this article, I want to offer you a fundamental and yet very effective bodyweight chest workout that you can also do at home if you are in quarantine. It’s a simple calisthenics routine based on 4 essential moves or exercises:Regular PushupsBodyweight DipsElevated-Pushups, andPushups with Adduction.It requires almost no equipment besides stripes (TRX), parallel bars or a dip station (you can also use 2 chairs if you do it inside the home), and…

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Bodyweight Workout Plan for Beginners and Intermediates – Calisthenics Fitness Article

Bodyweight Workout Plan for Beginners and Intermediates Here is a two weeks bodyweight workout plan for beginners and intermediates, divided into ten calisthenics workouts that you can do at home, in your garage, the yard, or anywhere else you improvised a space dedicated to training.Generally, you need nothing more than empty floor space, but specific exercises require some minimum gear. Thus, you need a pull-up bar, a dip station, or anything else that is successfully replaced but doesn’t affect your…

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10 Best Tips to Build Muscles with Calisthenics (PROVEN) – Calisthenics Fitness Article

10 Best Tips to Build Muscles with Calisthenics (PROVEN) I assembled a list of 10 essential and best tips to build muscles with calisthenics training. It doesn’t matter if you just began bodyweight training or you have some experience with it already, my suggestions apply to everyone, myself included.Do Basic and Compound Calisthenics ExercisesTrust me that in reality, to build muscles with calisthenics, you don’t need more than a few compound and basic exercises. The essential ones are pushups, pull-ups,…

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Calisthenics Leg Workout (No Equipment Required) – Calisthenics Fitness Article

Calisthenics Leg Workout (No Equipment Required) I am one of those few calisthenics athletes who train the legs even more than the upper-body, and because I’ve built them quite muscular and athletic, I want to offer you two of my calisthenics leg workouts. It will require absolutely no equipment, and you can train at home or everywhere else you prefer.Follow along with the explanations as well because building muscular and athletic legs with calisthenics isn’t about one or two leg…

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How to Maintain Muscle Strength When You’re Not Working Out – Fitness Article

How to Maintain Muscle Strength When You’re Not Working Out There are a variety of reasons why you might have to stop working out for a while. May be you’re going out of town for vacation, or maybe you’re not going to practice now that the season is over. Whatever the case, it’s important to maintain your strength so that you don’t lose that muscle mass you’ve worked so hard on. While you can’t give up exercising completely and expect…

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10 Reasons to Start and Go Trail Running: Build Muscles, Burn Fat – Calisthenics Fitness Article

10 Reasons to Start and Go Trail Running: Build Muscles, Burn Fat Trail running provides huge benefits over your body, mind and health. I came to realize it by observing the results I got and after a good period spent on running the mountain trails. Therefore, based on my experience, I offer ten reasons why you should start trail running right now:Trail Running Builds MusclesIn order to stimulate the leg muscles to grow, you need to recruit the largest muscle…

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The “Optimal” Rep Tempo For Hypertrophy (SLOW vs FAST reps) – Workout Fitness Article

The “Optimal” Rep Tempo For Hypertrophy (SLOW vs FAST reps) What is the best rep tempo for hypertrophy? (The force-velocity relationship explained)Your rep tempo (speed) will ALWAYS be determined by how much weight you’re lifting relative to your one-rep max (100% 1RM).This can be explained by the force-velocity relationship.In other words, the greater the force required to lift a weight, the slower the velocity (and vice versa).This is why you rarely see guys in the gym lifting their one-rep max…

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Should You Train Your Abs While Bulking? (The TRUTH) – Workout Fitness Article

Should You Train Your Abs While Bulking? (The TRUTH) The ideal way to train the abs is to get a good combination of low/high rep ranges to maximise mechanical tension and metabolic fatigue (the ‘pump’).You can do this by having a separate heavy and volume day for the abs or do a drop set at the end of each exercise for high reps.Here’s how it might look for the heavy/volume workouts:Heavy workout: 3×8-12Volume workout: 5×15-20*Note: Avoid going too heavy with…

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How to Cut Stored Fats and Keep Muscle Mass – Calisthenics Fitness Article

How to Cut Stored Fats and Keep Muscle Mass Gaining lean mass is the hardest achievement in bodybuilding regardless if you are doing bodyweight fitness or weight-lifting. That is why people often choose to bulk-up and go through a cutting phase after. Except that very few actually know how to get jacked afterward.Having a big size and great strength is incredible. Still, nothing looks more impressive and performs better than a jacked frame. Body mobility, stamina, muscular endurance are but…

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How To Bulk And Cut At The Same Time – Workout Fitness Article

How To Bulk And Cut At The Same Time If you’re an advanced lifter who is relatively lean (<15% body fat) then you’ll have a hard time trying to build muscle in a calorie deficit. To illustrate this point, I’ll point you to one study that followed a 21-year-old amateur bodybuilding competitor throughout his contest prep.During 14 weeks, he reduced his body fat percentage from 14% to 7.2%.However, almost half the weight he lost came from lean body mass.Keep in mind…

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One Arm Bigger Than The Other? (How To FIX It!) – Workout Fitness Article

One Arm Bigger Than The Other? (How To FIX It!) According to Scientific American, as much as 70 to 95 per cent of the world population is right-handed. Yes, that means that only 5 to 30 per cent are left-handed (and <1% are described as ambidextrous). This isn’t all that surprising…After all, most people have a “dominant” arm that they use in everyday activities (besides writing).Whether it be opening a door, picking up grocery bags or “recreational hobbies” (wink)…As you use this arm…

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Does Flexing Build Muscle? (Here Are The FACTS!) – Workout Fitness Article

Does Flexing Build Muscle? (Here Are The FACTS!) There have been many famous bodybuilders who have claimed that flexing can help build muscle.For example, in Arnold Schwarzenegger’s “New Encyclopedia of Modern Bodybuilding” the author wrote that posing can contribute to muscle growth.Here’s the deal:You need to understand that muscles respond to mechanical tension.If you’re not providing a sufficient “stress” to the muscles there is no reason for them to adapt and grow stronger.It’s VERY difficult to do this without external resistance.Another…

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What is a “High-Quality” Protein? – Fitness Article

What is a “High-Quality” Protein? You’ve probably heard that you need more protein in your diet — and for good reason. You might think of protein as the main building block for muscle, but it’s so much more. Protein is also essential for maintaining a strong immune system, bones, tendons, and is responsible for many metabolic reactions. There is also clear relationship between protein and weight loss. Here’s the thing: Not all proteins are created equal. Quality counts. But what’s…

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I Want to Look More Muscular. What’s the Best Way to Make Gains? – Fitness Article

I Want to Look More Muscular. What’s the Best Way to Make Gains? There’s one thing that all the biggest, most muscular people on the planet have in common. It’s not great genetics. (Good genes help, but plenty of people have gotten huge without having been blessed with it at birth.) It’s not that they all just live at the gym and do nothing else, or follow some magical workout. (When it comes to building muscle, many different approaches —…

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Linear Progression: Everything You Need To Know – Workout Fitness Article

As you continue to progress as a novice, you’ll eventually reach a point where you start missing reps. For example, you might get 5,5,5 on Monday’s workout then add weight to the bar and miss a rep on the last set of Wednesday’s workout e.g. 5,5,4. At this point, you need to start using smaller increments when adding weight to the bar. For example, if you’ve been adding 5 lbs every workout on the bench press then reduce that to…

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Linear Progression: Everything You Need To Know – Workout Fitness Article

Linear Progression: Everything You Need To Know As you continue to progress as a novice, you’ll eventually reach a point where you start missing reps. For example, you might get 5,5,5 on Monday’s workout then add weight to the bar and miss a rep on the last set of Wednesday’s workout e.g. 5,5,4.At this point, you need to start using smaller increments when adding weight to the bar. For example, if you’ve been adding 5 lbs every workout on the…

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3×5 Vs 5×5 For Beginners: Which Is Better For Gains? – Workout Fitness Article

3×5 Vs 5×5 For Beginners: Which Is Better For Gains? In short, Starting strength and Stronglifts are both great novice programs. They’re very similar in terms of training frequency, progression and how they emphasise compound lifts.However, if I had to pick a winner then I’d go with Starting strength. In my experience, recovery is a far greater limiting factor than training volume (at least for beginners). I’m also a firm believer in applying the “minimum effective dose” when it comes to…

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Strength vs Hypertrophy: How To Get Bigger And Stronger – Workout Fitness Article

Strength vs Hypertrophy: How To Get Bigger And Stronger When I refer to volume in my articles I usually define it as “sets x reps x weight”.Admittedly, this is an overly simplistic way to characterise training volume.After all, you could easily do a bunch of halfhearted sets with submaximal weights to artificially boost your volume.That’s why the number of “hard” weekly sets you do is a much better way to gauge volume.A hard set is technically where you have, at…

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How To Make FAST “Newbie Gains” (Gain 20 LBS Of Muscle!) – Workout Fitness Article

How To Make FAST “Newbie Gains” (Gain 20 LBS Of Muscle!) A common question I’m asked is “can you miss out on newbie gains?”.For example, if you spent your first 3 years training incorrectly does that mean you’ve missed out on “newbie gains”?The short answer is no.Your rate of muscle growth is determined by how many years of ‘proper’ weight training you’ve had not total training experience.You can gauge whether or not you’re still a beginner based on your strength…

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How to Maintain Muscle Strength When You’re Not Working Out – Fitness Article

There are a variety of reasons why you might have to stop working out for a while. May be you’re going out of town for vacation, or maybe you’re not going to practice now that the season is over. Whatever the case, it’s important to maintain your strength so that you don’t lose that muscle mass you’ve worked so hard on. While you can’t give up exercising completely and expect to keep your muscles, there are ways you can modify…

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How to Gain Muscle Fast – Fitness Article

Are you tired of spending endless hours in the gym with little to no results? While EAA and BCAA can help, there’s more to building muscle than spending countless hours at the gym. If you haven’t figured out what could be keeping you from bulking up on muscle, you’re in the right place. In this short blog, you will get all the tips necessary to get your muscle growth rolling in no time. 1Focus on the Eccentric Phase Your stalled…

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Does Having More Muscle Really Increase Your Metabolism? – Fitness Article

Recently we received the following question from a reader: “I’ve always thought that adding muscle speeds up your metabolism. But then I read this isn’t correct. So what’s the truth: Does increasing your muscle mass really increase your metabolism?” -Phil, Vancouver For as long as I can remember, a lot of people have believed that for every 1 pound of muscle you gain, your body burns an additional 50 calories. On paper, this sounds awesome. But unfortunately, it’s not true.…

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Ideal rep range for building muscle? – Deadlift is Medicine – Fitness Article

In this post, I will be discussing about the different rep ranges that are commonly used in workout routines to build muscle – with science! Stick around to find out more. At the “Conclusion” section, I have a program recommendation which puts everything that is discussed here into an organized workout routine. If you’d like to go straight to the program, click HERE. Table of contents Introduction Low reps for building muscle High reps for building muscle Moderate reps for…

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EXTRA PROTEIN TO BUILD MUSCLE? – Fitness Article

                       Most people who want to bulk up believe that the best way to gain muscle mass is to lift weights(true) and eat a very high protein diet(false). Although, you do want to eat adequate protein, your body does not store excess protein as bulging muscle. The pound of steak just does not convert into bigger biceps. You need extra calories and those calories should come primarily from extra carbohydrates…

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HUMAN GROWTH HORMONE AND TESTOSTERONE! – Fitness Article

HUMAN GROWTH HORMONE AND TESTOSTERONE! Human growth hormone (HGH) and testosterone are both anabolic steroids commonly used by bodybuilders to gain muscle mass. They have legitimate medical uses, but they are more commonly known for their use as bodybuilding supplements. Although both are used for the same purpose, they are in fact very different substances. Testosterone is a hormone produced naturally by both men and women, although men produce much more than women do. The form used by bodybuilders is synthetic and is produced in a lab. Testosterone causes the body…

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