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This is a complete guide on how to start with your calisthenics training as a beginner. 

In today’s ultimate guide you’ll learn:


  • How to get started
  • How to get more chin ups and pull ups
  • How to improve your diet
  • How to transform yourself


In short: if you want better results, less injuries and faster progress, you'll love this new guide.



Contents

Chapter 1:

Calisthenics Fundamentals

Chapter 2:

Your First Calisthenics Workout Plan

Chapter 3:

Increase Your Pull Ups by 128%

Chapter 4:

Build muscle at 100% and get below 10% body fat

Chapter 5:

Healthy habits to supercharge your results

Chapter 6:

Ancient Keys To Recovery And Injury Prevention

Chapter 1: 

Calisthenics Fundamentals


In this chapter we're going to cover the basics of calisthenics training.

(Including what it is, why it works and why it is EXTREMELY important)

So if you are completely new - or looking to get the edge - you found the right place. 

I'll also show you how you can start using calisthenics to transform your body and mind. 




  

What is Calisthenics?


Calisthenics is a form of body weight training aimed at achieving a strong and functional body with minimum equipment.

In most cases, it is used by people looking to develop both muscular strength, but also skills such as:


  • balance;
  • agility;
  • and coordination.


The #1 thing that makes calisthenics more accessible than going to the gym is that you can do it anywhere.

For example, look at this calisthenics park near a forrest:

Or a park on the beach:

Even better...

...your own park:

All you need:

a bar and a body.

But with all those fancy new gym machines, does old school body weight training still work?

Let’s find out…



The benefits of calisthenics training?


In this age of technology and desk work, does training your body still matter?

In one word: yes.

For example here are some of the benefits of calisthenics:

And there are more:


  • Have a group of people to train with
  • Increased physical and psychological well-being
  • More time spent outdoors


In other words: calisthenics can improve nearly all areas of your life.

This obviously includes your health:


  • Longevity
  • Blood circulation
  • Body fat percentage
  • Muscle mass

 


What does an average calisthenics beginner do?

 

Needless to say, a calisthenics beginner spends time working on the basics and building a solid foundation.

In fact, like anything...

...becoming strong takes time.

A beginner understands that training and nutrition are two sides of the same coin.

Beginners also invest time in finding more people to support them.

And most of all beginner should spend time on 1 major thing:

If you’ve already done a calisthenics training at a busy park, you probably noticed that it’s about helping and supporting each other.

So your job is to learn the basics and to train consistently.

Just show up.

That way you will progress more than you can imagine.

 


  

What Do You Need For Your First Calisthenics Workout?


First, you need to find a workout park:

And a proper warming up routine:

Warm up routine for beginners

Then you need to make sure you have a solid workout routine for beginners:

And of course you need to know that you DON'T need gloves for calisthenics:

(Didn't expect that did you.)

Ooh...before I forget....

...a bottle of water can be the difference between a good or bad workout.

And if you feel bad and are postponing your first training, make sure you check out the 9 science-based facts for calisthenics against depression. 

Pretty useful, right?


Chapter 2: 

Your First Calisthenics Workout Plan


The first step to going anywhere is knowing where to go.

In this chapter I'm going to share ALL the workout routines on this website for beginners.

Chest. Triceps. Biceps. Legs. 

You name it, it's there. 

In fact:

You'll get more than 51+ body weight training circuits that you can use NOW.

Let's go!



  

What Is A Calisthenics Routine?


A routine is a workout plan that is designed to give you:


  • the maximum amount of results;
  • in the shortest amount of time.


Calisthenics routines are generally 'circuit' type workouts.

You move from one exercise to the next with a certain amount of rest depending on your level and experience.

For example, A could be a push up, B could be dip and C could be a squat. 

Most routines have multiple goals and several sets.

One set is a sequence of A-B-C.

(Which is the most basic setup, as you probably already guessed).

For example, the 14 fast beginner routines are divided into goals and muscle groups:

Bar Brother Beginner Routines

In fact, when it comes to routines this website is a GOLDMINE.

Here’s why:

There are more workout routines if you are at an intermediate level.

On top of that, you can also just focus on either your calisthenics chest workout or calisthenics back workout.

If you are more interested in developing skills in addition to muscle, the essential 6 month workout plan is what you are looking for.

https://www.barbrothersgroningen.com/calisthenics-workout-plan/#tve-jump-178a2cee583

And if you are serious about calisthenics you should definitely work on your handstand. 

It's a SUPER hard skill to develop, but will teach you a lot about how you can learn something new.

And what it really takes. 

Finally, like any beginner, you probably need guidance and the 12-week workout system can help you.

https://www.barbrothersgroningen.com/the-system-bar-brothers/

Simply, because you will have step-by-step video breakdowns. 

No need to reinvent the wheel.

Just learn from the BEST.



  

The Workout Plans

 


Chapter 3: 

How To Increase Your Pull Ups By 128%


Now it's time to show how to get your first chin up or pull up.

Specifically, I'm going to share different proven methods. 

Including one that got Charles Lewis Armstrong to 1,435 repetitions. 

These techniques and methods are specifically designed to help you crank out more pull ups than you have ever done. 

So if you're ready to INCREASE your pull ups by 128%, this chapter is for you. 



  

The Methods

  

 


Chapter 4: 

Build Muscle At 100% And Get Below 10% Body Fat 


Your diet only WORKS if you can stick to it. 

In this chapter I'm going to walk you through the basics of a calisthenics diet for beginners.

Including:


  • How much protein you need for 100% muscle construction
  • What you need to know to get below 10% body fat
  • And how you can maintain your diet for the coming 5+ years.


Let's jump right in!



  

The Nutrition Tips

  



Chapter 5: 

Healthy Habits To Supercharge Your Results


Long-term habits are like a lego castle.

(Yes, you read that correctly.)

You build them one piece at a time and if you do it long enough you'll have something AMAZING.

And even better:

it will take you 0% effort to maintain. 

Now it's time for me to show you how to create powerful habits.

Specifically, habits that will:


  • Boost your motivation
  • Kickstart your day
  • Stay lean year round


Let's check out the posts. 



  

The Habit Tips

  



Chapter 6: 

The Ancient Keys To Recovery And Injury Prevention


Everything is about the DOSAGE.

You can die from doing push ups (if you do too many).

But you can also get SUPER strong from doing push ups.

The same goes for anything.

Too much is bad. Too little is bad. 

So you are looking for what works best for you. 

In this chapter you'll learn to deal with injuries, how you can speed up your recovery and the most effective tools against sore muscles.

Sounds interesting, right?



  

The Recovery Tips

 

 


Go Out There And Test These Calisthenics Tips!

 

Calisthenics is a great activity.

You Fail. You Learn. You grow.

It's something we all need more of. You'll discover soon enough.

 

But what is absolutely essential?

What you really need to know beyond the rules, the tricks and the fundamentals?

Test your limits. Defy the obstacles. Enjoy the ride.

 

*Fist Bump*

 

Now I’d like to hear from you:

Did you like the tips in this massive post?

Which ones are you going to use?

Or maybe you have a question.

Either way, leave a quick comment below right now.

 

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  1. Hello Rich,

    A great resource as always. I still remember the days I started training with the six-month calisthenics plan. It was a great addition to my calisthenics journey – especially since by that time I had been training without results for a while.

    Furthermore, your wrist warm-up routine was exactly what I needed while I was recovering from a handstand injury I went through. Nothing serious, just doing too much too soon.

    Keep up the good work!

    *fist bump*

    Reply

      1. Thank you!

        Hopefully, our (at least digital) paths will cross some time and we could do a collaboration.

        You have a lot of skin in the game and I’m sure we could exchange some ideas and it would be very beneficial for the community.

        Either way, keep rocking and pumping quality content!

        *Fist bump*

        Reply

  3. Hi guys, I just want to start by saying this is a great blog. I just signed up for the emails and have received the free guide. I also was looking into the Bar Brothers, and other groups like Barstarz. I purchased the 12-week plan from the Bar Brothers, but I have some concerns. I am 21 years old, 185lbs at about 26% body fat. I fractured by arms a few years ago and have not been very muscular or in shape since. I also get some pain in my left wrist when doing push ups. After reading this anonymous review (https://www.reddit.com/r/bodyweightfitness/comments/5utc5g/a_review_of_bar_brothers_the_system/) I am not sure if the 12-week Bar Brothers program is actually built for someone overweight and trying to get back into fitness as advertised. Like it does not seem to truly be for beginners. I have looked into the Barstarz programs and they seem to focus more on progressions (not totally sure though). I can do about 8 consecutive pushups, 3 pull ups, 20 squats, and 10 dips. I also looked at your 6-month plan, but I am just very confused on which path to follow. I want to make calisthenics my thing, the full body workout lifestyle that is fun (I also get so lost in regular gym workouts on what to do). Just need some advice because I am truly without a coach here, when I used to always have a coach’s guidance when I was in sports. It just seems that no one starts in calisthenics in my same circumstances, that they were either already skinny, worked out often, or had some amount of built muscle if not lean. Should I work on something else before I start any of these calisthenic programs?

    Reply

    1. Hey Brandon,

      First of all, great that you are on your path and taking steps.

      Now there is nothing worse than trying to move in all directions at the same time, because it means you’ll just end up standing still ;). It seems you have reached a point of paralysis by analysis, which is a completely normal point to reach when you are on developing a ‘craft’. It’s a great point to reach, congratulations because you are one step closer to being who you want to be.

      So here is my advice for now: Stop getting more programs and more information. Start with the smallest possible thing that you can do, right now. Perhaps it means grabbing a glass of water or sleeping 30 minutes earlier. What can you do right now?

      From there work with what you have. Take 30-60 days to just work with what you have. Start small, small steps become big steps, big steps become more than you can imagine possible.

      If you have any other questions, let me know!

      *Fist bump*

      BBG

      Reply

  4. Hallo beste lezers.
    Tijdens de carona ben ik meer thuis gaan sporten met you tube filmpjes zoals yoga en fitness oefeningen.
    Hierdoor zag ik ook filmpjes over calisthenics en ben hier mee aan de slag gegaan.
    Maar ik weet niet hoe met calisthenics te beginnen.
    Wat adviseren jullie voor mij, ik ben een sportieve vrouw van 58 jaar. en wil graag beginnen met calisthenics.

    Reply

  5. Thank you so much for updating your website! You guys are touching people from everywhere!

    It has been around a year and a half that I am doing Calisthenics and your website was just like my Bible, in terms of learning, sharping my skill, planning, motivation, and so on.

    Ali from Iran.

    Very best.

    Reply
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