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.
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.
And a proper warming up routine:
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:
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.
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.
Simply, because you will have step-by-step video breakdowns.
No need to reinvent the wheel.
Just learn from the BEST.
The Workout Plans
- The Bar Brother Starter Guide For Absolute Beginners
- 14 Bar Brother Beginner Routines
- The Essential 6 Month Calisthenics Workout Plan For Bar Brother Beginners
- 20 Killer Calisthenics Chest Workouts For Beginners
- 16 Killer Intermediate Calisthenics Workouts
- The Short Guide To Start Your Handstand Training
- The 5 Essential Steps For Handstand Mastery
- 12-Week Video Workout System By The Official Bar Brothers
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.
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
- The 1 Principle Diet Ebook For Beginners
- Calisthenics Diet 2021: The Definitive Guide To A Killer Body
- Your Guide To Protein Intake For 100% Muscle Construction
- 30 Of The Most Nutrient Dense Foods And How To Use Them
- 3 Healthy Foods For Hardgainers
- The Pre-Workout Booster For Healthy And Happy Gains
- 3 Nutritional And Simple Recipes
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.
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
- How To Prevent And Cure Shoulder Injuries
- 3 Powerful Steps To Cure Elbow Pain
- 1 Quick Wrist Pain Treatment
- 2 Potent Roots To Supercharge Your Recovery
- How To Become Stronger Through Extra Rest
- 5 Dynamic Exercises To Bulletproof Your Wrists
- The Most Effective Tool Against Sore Muscles
- 1 Easy Test To Check Your Recovery
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.
Hey . can u tell me how i can get bar brothers vest sweatshirts and shirts ?
Beast Mode ON !!
Hey bro,
Welcome to the movement first of all!
Unfortunately they are not available in the store any more, due to a request to remove them by bbdc who hold the rights so for merchandise contact the dc chapter. Hope this helps!
Beast mode On!
In my town, we are our own Bar Brothers Team, but I wanna be the most than I can, I´d like be a Bar Brother official, can someone help me ?
Hey bro,
You need to pass the official requirements.
There is no certification program, if you really want to take it to the next level check out the system by the official bar brothers: http://www.barbrothersgroningen.com/the-system-bar-brothers/
Beast mode ON!
How do i get more muscular mass?
Hey Damian,
Great question!
Read this blog post: http://www.barbrothersgroningen.com/gain-or-lose-weight/
Beast mode ON!
When should I rest
Hey,
This is a really general question. Do you mean between sets? Between exercises? Or between workouts?
Beast mode ON!
Started the first month of your six month essential workouts for beginners. I’ve been doing my max to failure on push-ups and legs which is much higher number of reps than listed, but now think I may be cheating myself on energy to maximize my pull-ups where I’m weaker. Is it better to do the exact number of reps listed for each exercise and then increase number of cycles to exhaustion?
Hey John,
Good question!
It has a lot to do with your overall goals.
The higher the reps the more you will be focusing on endurance instead of strength. In the case of push ups you clearly have more strength than the routine or your current execution requires. You could progress to a more difficult variation by slowing down the movement or by simply adding a more difficult progression. Maxing out isn’t necessarily a better method. Especially not when it comes to hyperthrophy.
So my take, for strength gains stick to a 12 or lower rep range if you are able to do more than the required amount of reps, add a more difficult progression of the same exercise. Make sure your quality of execution is optimal. If you are focusing on endurance more stick to a higher than 12 rep range of an exercise which is easily done by you. You can also combine both of course.
So it really has to do with your goals. Strength. Endurance. Hyperthrophy. Injury repair etc…
Beast mode ON!
I have really really bad sweaty hands and I just started the system and sometimes I have a hard time doing pull-ups because I’m losing my grip. Is there any recommendations on the type of gloves to wear? Would those cross fit gloves work??
Hey Manuel,
Great question!
I’m personally not a proponent of gloves, I can recommend you to use chalk. It’s really cheap and you will develop calluses which will protect your hands. Then again, it all depends on your personal preference. My advice is don’t wear gloves, because your hands aren’t made of sugar and not wearing gloves will give you true grip strength. Once you start wearing gloves you become dependent and that’s something your don’t want to be.
Beast mode ON!
Hi i want to ask what’s the different between doing cycles and doing all sets of an exercice and then move to the next exercice ?
Thank u 🙂
Hey Hamdi,
Great question.
Time efficiency and intensity.
But over time and depending on the level of neurological stress you might change to a more set based approach, but as a beginner, doing full body circuits is the best way to build a solid foundation in a short period of time.
Beast mode ON!
Thnx a lot man
Another question please
I was training in the gym for 6 months and i want to try this calistenic program should i start from the begining or i can start directly the advanced level
Beast mode ON 🙂
Hey Hamdi,
Great question.
What do you think? If you are asking this question, chances are that you aren’t advanced yet ;).
Start where your skill matches the challenge.
Beast mode ON!
Alright man thnk u so much 😉
I still have a lot of questions i want to ask if u don’t mind is there any way to contact u ?
I used to do weight lifting for about a year and a half but found it boring, so i jumped right into doing the intermediate programs that you’ve listed. If i were to do a 3 day a week plan (cardio 1 or 2 days a week on rest days), would doing the planche cycle and the upper body cycle as one day, and the human flag cycle and the parallel bar workout the other day work?
Hey Tom,
Great question!
It all really depends on your current level of strength and on how good your basics are.
Can it suffice, ‘yes’ to achieve certain goals. Then again it all depends on what those goals are.
Beast mode ON!
I can do your beginner requirements challenge, but the goal I have right now is to get more control of my body (basically just getting better at overall calisthenics). Some of the intermediate routines are definitely too hard for me right now so I picked the 4 easiest and mashed them into a 3-day split. I was just wondering if the workout split I have seems like not the best option for me. (I do have to do variations for 2 ab exercises but that’s it)
Hello bar brothers! I have a question. I get started with the absolute beginner workout. The full body workout. Should i begin with 1 day training and 1 day rest? And what can i do at my 1 day rest day? Stretching or cardio or absolute nothing? My next question. When i start my 6 six month training i read about . One day training and then i read about 1 day doing the leg dominate routine? What is the leg dominate routine? I cant find a expaination about it! Thnx bro s. Keep it up!
Hey Lowie,
Great question!
Start with 3 days of training a week and build it up over time. You will simply be too sore to go from 0-100 if you don’t have a background in some kind of sports.
You can find leg routines on the website, just type them in the search bar.
Keep up the good work.
Beast mode ON!
Oke. Thnx for the quick reply! I get started today. My 12 months journey and beyond
I started my training today:) I am 31 years old 180cm and 93 kg. I smoke eat badly and i am weak and always tired. But i am motivated and read a lot off the information you send me. Now i must do the do part! I focus on a 12:mond yourney to get started with baby steps. Today i did 3 min off jumping rope. Then i did the bar brother warming up. I didnt expect the lion walk was so heavy! 🙂 Then i went for a 5 min run outside. Then i came home and did the flexibility exercies from bar brothers also heavy shit! Then i did thecbeginner all body exercies. I did all the reps 10 squats 10 push upps 10 dips 5 leg raises 30 sec plank 10 sec superman. I only had trouble with the chin up i did barely 3. So i did 1 set. And that was enough for me now. Now i ve got something too build on. Tomorow i rest and then i do the same routine. I hope this is good too start with. Greetings all!
Hey Lowie,
Whoop Whoop!
Awesome job :D, you are really kicking some ass.
You can be proud of yourself. You might experience some soreness tomorrow though ;), build it up slowly and listen to your body.
It will reward you in many ways.
Beast mode ON!
Thnx man. For everything! Ill keep it up. Hope someday i can say i am a bar brother :). Beast mode in progress!