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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. Hey bro,

      It depends on what you want to train!

      1) Cardio means you have to minimize time between sets and exercises and maximize repetitions.
      2) Strength means your optimal time between sets is 2-3 minutes and between exercises, depending on how difficult your training is 1-2 minutes.

      Of course these are general guiding lines, try them out for yourself and adapt them if you feel that’s necessary for you.

      Hope this helps you!

      Reply

    2. They said in a video when training your body before able to do calestincs that you should working out every out her day, I don’t know what to do after that though.

      Reply

      1. Hey Nick,

        The only way to become better at calisthenics is by actually doing it.

        My advice, especially when you are a beginner is to start with working out 3 times a week.

        As you progress and depending on your goals you can build it up!

        Hope this answers your question!

        Beast Mode ON!

        Reply

  2. Should you have a rest day for recovery when doing pull ups or any exercise for that matter??? or is it good for one and not for another??

    Regards

    Greeny

    Reply

    1. Hey bro,

      Thanks for the question!

      If you are just starting out my advice is to train 3 times a week max.

      By doing so you give your body enough time to repair itself by training every other day.

      When you have reached a more intermediate/advanced level you can start training strength 3 days a week and cardio or technique on the days you want to give your body rest.

      So monday strength, tuesday cardio, wednesday strength, thursday cardio/technique.

      Techniques sessions are purely based on finding the right technique for different exercises, but that’s for a more advanced level when you have enough strength and cardio and start focussing on your front lever or back lever for example.

      Again this is a personal advice, which you can use to guide your training. Use it to find out what works best for you.

      Reply

  3. If I want to concentrate on full body and have a goal of doing flags & muscle ups should I always start by doing flag and or muscle up specific strength routines and then do full body cardio routines or should I alternate between routines like cheast, arms abs legs etc? Also, how do I keep from creating a disproportioned look….small legs, big upper body?

    Reply

  4. Hey Craig,

    That’s a really good question.

    My personal advice would be to start off with the routine that’s going to help you with achieving your goal.

    So if it’s a human flag, do that routine, muscle up, do that routine etc…

    In addition to that, alternate the second part of your training by doing different routines, such as chest, arms, abs, legs etc. With most routines however you train the upper body completely, due to the compound nature of body weight workout (compound means that you use multiple muscle groups).

    Read this blog post for a more detailed explanation:

    http://www.barbrothersgroningen.com/the-quick-guide-to-bar-brother-training-resistance/

    What it boils down to is that you do 2 different routines. 1 focused on your goal and the other to completely drain your body or pay more attention to certain parts such as legs/abs etc.

    That’s my personal advice, but try it out for yourself and see if it works. It does for me…

    Beast Mode ON!

    Reply

  5. As of now I have 4 days splits 3 days rest. Mon: intense back Tues: abs Wed rest Thur: chest fri legs.. Weekend rest. Should I change that split into something more of a upper/ lower body split?

    Reply

  6. Hey Bro I starting calisthenics and following those workouts of beginner and training six times a week of 45 minutes and my goal is to get strong and big like those bar brothers is this okay of how I’m training or not can you give me any advice.Thank You

    Reply

    1. Hey Ty!

      That’s great to hear!

      First of all, you are training on a consistent basis which is a really good thing.

      Training 6 days a week is awesome, just make sure you are training hard enough. The 45 minutes are a minimum not a maximum.

      It’s better for you to train for example 3 days hardcore than 6 days without any effort. But if you are training hard core all six days, I would say keep going bro!

      So summarize, as long as you are training hard enough you are doing the right thing, there is no such thing as training too much if you listen to your body.

      That’s my opinion, find out what works for you!

      Reply

  7. Hey. Look, I made a routine in order to start training… So, tell me if It’s fine.
    This would be for… the first month.
    10 squats, 10 push ups, 5 dips, 20 sit ups, 30 sec plank, 5 pull ups, 10 leg raises, 20 standing calf raise, 10 lunges.
    4 sets, 1 min rest between exercices, 3 min between cycles.

    So, this would be a full body training… 3 times a week, or more if I can. I want to get strenght so I can achieve a muscle up. Maybe I’ll start adding dips and pull ups so I get more strenght in the arms or so.
    So, what do you think?
    Anyway, this page is awesome.

    Reply

  8. Can i do the upper body routine six times a week ? Can i do the biceps triceps six times a week ? Is it necessary to take protein supplements ? I heard Lazar novovic neva took any kind of supplements. Is it true ?

    Reply

    1. Hey bro,

      You can do whatever you want, but training only a few muscle groups is not going to be too efficient.

      I would advise you to start training at least 3 times a week for 45 minutes, depending on your level this is a minimum.

      From that point on start doing two routines every training session including 1 muscle up routine:

      http://www.barbrothersgroningen.com/16-intermediate-calisthenic-workouts-bar-brother-routines/

      Once you master the muscle up you can start training for the challenges:

      http://www.barbrothersgroningen.com/bar-brother-requirements-beginner-advanced-videos/

      Beast Mode ON!

      Reply

  9. Hi I am looking to start bar brothers training programme. Never done anything strength wise for a while just always been cardio workouts. Where should I start. Should I follow the routine in the bar brothers starter pack and if so can you recommend a programme to get me going?

    Reply
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