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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,

    I really want to increase reps in pull ups.
    I spent a lot time doing these routines for beginners which include line 4 sets of 8 and I can honestly say, it doesn’t do shit for me.
    Im stuck at 10-15 depending on mood. How often do I need to train to increase this? How much is enough?

    Reply

  2. Hi guys, I’d like to say thank you all for teaching calisthenics training. I have a doubt, when I try to do my abs exercises, especially hanging bar, I start to swing and I have difficult to stop swinging, can you guys help me with this little problem by sending tips or a video? Thank you guys. Beast mode on.

    Reply

  3. My problem is the diet i bought the diet programm too but i have a bit of fat on my belly and i don’t know how can i eat😭 can you help me

    Reply

  5. This is a more general question about the 12 week system…

    I’d like to know what happens after those 12 weeks? I am fairly confident that I won’t achieve the full extent of my fitness goals in 12 weeks. I am willing to put in what I assume will be years of effort to achieve my goals. So what does the program leave you with because I just can’t invest in something that will only last for a few months? Will I be able to continue improving after those 12 weeks?

    Thanks…!

    Reply

    1. Hey Ethan,

      Great question!

      The 12 week system although ‘explained’ as a 12 week program can take you months if not years to use.

      There are 1000 ways to do a simple chin up, what it all boils down to is quality. In that sense even a push up can take decades to perfect.

      Ultimately it’s about what you want and how patient you are, but you’ll definitely be able to go through the 12 week cycle a few times.

      Beast mode ON!

      Reply

  6. Hey Barbrothers I am Andres and I Am writing to you because i havent recived any email from you with the login details and yesterday I adquire the pack of 40 euros. I cant wait to start but I cant accesst without those details.

    Thanks very much

    Reply

  7. Hello,
    Loving the Bar Brothers System so far. Coincidentally, right after I commented about my handstand training on its respective page (literally a couple hours later) this article pops up on my web browser:
    https://www.telegraph.co.uk/science/2018/03/24/holding-plank-long-time-pointless-fitness-professor-claims/

    Confusion abounds… 60 second planks are a big part of my handstand training. Wish we could see more evidence from his studies because there’s not much explanation here. Thoughts?

    Love your guide BTW. Got my $1 notebook the other day.

    Reply

    1. Hey Max,

      Great question.

      There is such as thing as the law of diminishing returns. What does this mean? That beyond a certain point a given tool or exercise will lead to less progress for the given amount of effort.

      This is the tricky game, but the questions of course arise: “What are you working on?”

      “And at what point should you apply the principle of progressive overload to move to a higher level of strength?”

      From that perspective even a 0.0001 plank would be pointless if your goal would be to have a 0.000000001 plank. The goals determine your orientation.

      Here is a simple recommendation: “Nothing is good or bad by definition, whether it is depends on the dosage of that thing and the context in which it is used.” Water can kill you and water can save your life. Anyone proclaiming anything else or falling into simple binary ‘good/bad’ answers, is probably not someone you would want to research too much.

      Goodluck and keep up the good work!

      Reply

  9. Hello guys,

    is there at Groningen an indoor equipped gym where to practice calisthenics? next year I will come there in order to study and I would like to work out not only in the park (especially when it will rain).

    Thank in advance.
    Gabriele Martinero

    Reply

  10. This looks like a really good routine and I can’t wait to start. When you get to month 5 it says do the muscle up routine but their is no chart showing you what exercises to do. Months 1-4 there is a chart with pictures of the exercises but month 5 it doesn’t? Please help

    Reply
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