Today you are going to learn EXACTLY how you can start your calisthenics training as a beginner.
This calisthenics workout plan has been used successfully by 1000+ people from around the world.
Here is what you will get:
- Effective routines to build muscle and burn fat.
- Life lessons to become the best version of yourself.
- And the best possible start as a calisthenics beginner.
This workout plan will give you a complete breakdown.
You can begin your calisthenics training TODAY!
Contents
Chapter 1:
What Is Calisthenics Workout?
If you want to know what calisthenics is about, you need to know what it means first.
When you do know, you will say: "That sounds obvious!".
The question is:
Where do you start?
Use the definition, history and link in this chapter to get a better idea.
Calisthenics Definition
According to Wikipedia, Calisthenics (also known as 'street workout') is a form of bodyweight training.
Or more precise, it is the art of using your body weight as resistance to develop your physique.
Here is a snippet of the exact definition:
Calisthenics training uses minimal equipment and is intended to increase strength, fitness and flexibility through different exercises.
Common exercises are:
- chin ups,
- push ups,
- squats,
- dips;
- and leg raises.
The beautiful thing about calisthenics?
You can do it anywhere. Anytime.
The entire world becomes your gym. How exciting is that?
And you aren't the first one.
For example, a quick Google search shows that calisthenics has gotten quite popular:
Just look at the sharp increase from 2013 to 2014 of more than 109%:
But before you become one of those people, you need to be prepared.
Why?
Because although you only use your own body weight.
It does not mean that you cannot get injured.
In the ultimate calisthenics guide for beginners, you will find an entire chapter dedicated to:
- injuries;
- recovery from injuries;
- and prevention of injuries.
The good news?
With the tips and workout plans in this post, you should be up and running in no time.
Ready for an adventure?
The Best Calisthenics Goals
You will NEVER arrive anywhere if you don't know where you are going.
So the first question you need to ask yourself is:
"Where do I want to go?"
A quick Reddit search for example shows that a lot of beginners struggle with that question:
In fact, there are tons and tons of topics on goal setting:
So, it's clearly something you will struggle with as a beginner.
And here is the key to crush your goals THIS year:
An implementation intention.
According to the British Journal of Health and Psychology, people who use implementation intentions increase their chances of following up on a new habit by 200%.
What is it?
A simple 1 sentence statement:
I want to (WHAT), at (WHEN) in the (WHERE).
For example:
"I want to do 3 full body circuits (what), at 11:30 on Wednesdays and Fridays (when) in the garage (where)."
It's clear, either you do 3 circuits or not.
And because it's clear you are more likely to ACTUALLY do it.
Write Down 1-3 Implementation Intentions
Grab a notebook or a piece of paper and write down 1-3 implementation intentions.
Even if you change them after reading this post, you'll be practicing the skill of setting goals.
So what is the best goal for calisthenics beginners?
"A goal that states, what, where and when you are going to do what you intend to do."
That wasn't hard, right?
And take some time to notice what setting goals does to your emotions.
You feel excitement, because it SUPERCHARGES your brain.
That is...
...if it's clearly defined.
Now, it's time for the fun part.
Chapter 2:
The Requirements For Your Calisthenics Workout Plan
In this chapter you will get a list of the most common injuries...
...a link to 7 effective warming up routines that you can use to prevent those injuries.
And a basic workout plan to make sure you are ready for the coming 6 months.
So if you want to avoid getting hurt and make sure you make it to the end, this chapter is for you.
Warming Up
In the coming months, you will make some amazing progress.
Especially if you are consistent.
But what you need first, is a basic level of strength.
Warm up and use rest intelligently
To start safely, you need to be prepared and use these 7 effective routines to warm up before your training.
What do you want to focus on during your warm up?
- your wrists (18,6% of injuries);
- and shoulders (41,9% of injuries).
Both will need some extra attention.
Especially if you completely new to this.
Here is a list of the 5 most common injuries:
Injury prevention = is making sure you warm up AND use the right amount of rest between cycles and exercises:
- 30-60 seconds of rest between your exercises.
- more important: 60-180 seconds of rest between cycles.
Why use these numbers?
According to the European Journal of Physiology, your body needs about 180 seconds to fully recover.
For example:
- 30 seconds means ≈ 50% of your energy is restored
- 60-90 seconds means ≈ 75-90% of your energy is restored
- 180 seconds means ≈ 98% of your energy is restored
The amount of rest you need depends on your goal and your level of development, but here are the general rules of thumb:
- strength: rest 3-5 min
- muscle growth: 60-90 sec
- endurance: minimum rest
As you become stronger you can minimise the rest between exercises.
So what are the strength requirements?
To get the best possible start for the six month workout schedule, you need to be able to complete the 'get ready' routine:
Workout Explainer
Follow the workout diagram from left to right.
Like reading:
Next to the arrows you see the name of the exercise, the number of reps and an illustration:
Above you see the number of cycles:
And the rest time after 1 full cycle:
One cycle means doing all the exercises for the given amount of reps.
Lacking the strength for these exercises?
Need to start from scratch?
Don't worry about it.
If you don't have the basics down yet, you can use regressions to work on those first.
What are regressions?
"Regressions are easier versions of the same exercise."
You can use the 'almost there! routine' below for 4-6 weeks until you can move on to the get ready routine:
- Your pulling strength/back: chin ups.
- Your pushing strength/chest: dips and push ups.
- Lower body/legs: squats.
- Or your core/abs: leg raises.
Finally, make sure you get the FREE starter guide for beginners.
(You will get 1 extremely powerful tip to stay motivated.)
I will send you links to multiple posts that will BOOST your motivation and results in ways you cannot imagine yet.
Can you do the requirements for the given amount of cycles?
You are ready to start your six months of bodyweight training.
Is this plan perfect for everyone?
NO.
It's a foundation that you can use for a new body.
But you can always customise it to your needs.
That's your responsibility.
The Harsh Truth About Your Calisthenics Progress
How fast do you think you will see progress?
One day?
One week?
One month?
Here is the harsh truth:
Progress does not work the way you think it does.
And you will see progress depends on a million different factors.
But if you stick to this plan, your training routine will not be holding you back.
There will be periods however, where you expect to improve exponentially.
Unfortunately, there will be a lot of days where you feel like you are going nowhere.
But if you are patient and consistent.
Your progress will look like this:
Knowing what you can expect will keep you motivated.
Hit a flatline or a small dip?
Keep working.
You are about to reach a new peak.
Do NOT forget this.
Focus on the long-term progress. The red dotted line.
Why?
It will set you apart from 99% of beginners who quit after their first month.
Let's move on to the first month!
Chapter 3:
Month 1 - Essential Full Body Workout Plan
Is calisthenics really "the best way to train for me"?
Yup!
(of course that's my answer.)
In fact, as you've already read more and more people are getting into it.
And most of your progress comes from being a beginner.
So if you are serious about starting - or want to double down on your health and results - this chapter is for you.
In fact, this chapter could be the start of a life-changing journey.
The Workout Plan
Important: Make sure you complete the number of reps.
Too easy?
Complete 5 cycles before moving on to the next month.
Here is your weekly workout schedule:
Month 1 - Training Schedule
If you start on a Monday, aim to have 1 day of rest in between your workout days.
Each day of rest will give you enough time to recover.
Remember:
This is the bare minimum amount of calisthenics training to get results as a beginner.
Training Tip - Focus On Making Calisthenics Part Of Your Life
Don't expect too many visible changes.
Focus on making training part of your life.
Go from doing calisthenics.
To being someone who does calisthenics.
It becomes part of your identity.
When that happens, it does not matter how long it takes.
You will get those results.
Because you become someone who has those results.
It took you many years to develop the body you have right now.
It will take more than a few weeks to transform it.
But, you are on your way.
Reading this is the first result on the road to making calisthenics part of your life.
And you are just getting started...
Training Tip - Use The Power Of Variety
Quickly bored?
I know.
I'm not expecting you to change into a military-style elite level athlete.
Especially not overnight.
But the routine you have, if done consistently will give you HUGE improvements.
The challenge?
Your brain is wired to get a small jump of reward every time you do something new, while keeping things challenging enough.
That's why some people spend more time on playing video games than would be good for them.
Game developers are extremely good at getting you into the flow zone.
In other words:
You can use the flow principle to your advantage by switching your training when you start losing motivation as a result of boredom.
Increase the difficulty once things become too easy.
And find the sweet spot for yourself.
How?
- Be patient;
- make progress;
- and have fun.
So, when you feel unmotivated add more variety during these 6 months.
For example:
Workout Plans for variety
You can find 14 fast bar brother beginner routines or plans.
And make sure you hit those legs hard and squat deep.
Training both your legs and upper body seems to be better for overall muscle growth.
Now that's more than enough variety to keep you going, right?
Let's see where month 2 will take you.
The Nutrition System
Whether it's your priority or not, if you want results you want to make sure your nutrition the BEST it can be.
(The best moment to start was yesterday.)
Remember:
"Abs are made in the kitchen."
This is covered in the Nutrition System by the official Bar Brothers.
Chapter 4:
Month 2 - Ultimate Full Body Workout Plan
Training with PRECISION is a KEY to getting old with calisthenics.
And it's important whether you are 20 or 50 right now.
(In fact, your age is irrelevant.)
And in this chapter, I'll show you a powerful mindset tip and how you can take the next step in your training.
The Workout Plan
Month 2 - Training Schedule
Training Tip - Perform Your Exercises Like A Surgeon
When I first started with calisthenics, I didn't care about how well I was doing the repetitions
All I cared about was how much repetitions I was doing.
But there is a VERY big difference between doing a push up correctly 5 times.
And doing a push up incorrectly 10 times.
You will be way stronger and injury free down the road if you do it the right way.
It's about having the right mindset.
Just like making a pie.
The point I'm trying to make is:
That the way you do something can lead to very different results.
Even if the ingredients are the same.
Fun fact: do you know the world record for most push ups in 1 hour?
Don't get me wrong, it's very impressive.
But how good are those push ups?
If you want to prevent injuries and to get maximum results don't go for world records and focus on the details.
Start doing your workouts with the precision of a brain surgeon.
And ask yourself:
- What do I need to focus on?
- What are the details?
- How can I get maximum results?
Chapter 5:
Month 3 - Level Up Intermediate Workout Plan
In 2021 this Bar Brother post kept showing up in the top results of Google.
With more than 1000+ comments from interested beginners.
Wow...
That's a lot!
How come so many people were excited about this calisthenic workout plan?
Let's jump into the exact strategy and the next workout plan they used in this chapter.
The Workout Plan
Good work!
You have reached the intermediate workout plan.
Time to level up.
Make sure you mark down this peak.
For example, you can start using an achievement book.
Why?
You need to celebrate your victories.
No matter how small.
Here is your weekly workout schedule:
Month 3 - Training Schedule
Month 3 - Higher Intensity Schedule
As with the previous months, you can always add variety with beginner or intermediate routines.
Just make sure you stick to doing the next level routine for 3 days at least.
You are getting prepared for your first muscle up.
It's usually one of the biggest goals for beginners.
And a great starting point.
So, when will you do your first one?
That's up to you.
Training Tip - Plan Your Rest Between Workout Periods
Rest?
I know it sounds weird.
Like the WRONG thing to do.
That is, if you want to make progress, right?
Actually, the opposite is true.
I've written about the 3 fundamental rules of muscle growth before.
The funny part?
Most of your recovery issues will solve themselves if you stick to a good sleep cycle.
How much sleep do you need?
You can discover more about the importance of sleep.
And if you do, you will be stronger than ever.
Why?
Because your rest is the building block that can either make the body you've constructed stand firm.
And get you the results at the top.
Or when neglected.
Make your body collapse.
And crash your results into the ground.
I know it sounds unimportant to you right now.
But if you keep neglecting it.
You will need to return to the drawing board sooner or later.
And start from scratch.
The good news?
With what you know now, you won't need to.
Month 4 is going to be interesting!
Chapter 6:
Month 4 - The Muscle Up Hunt Routine
I’m a BIG fan of muscle ups.
Why?
Because they combine dips with pull ups.
Think about it:
When you do a muscle up you are doing multiple exercises at once, you do double the amount of work in 1 rep.
You aren't there yet, but you are getting pretty close.
In this chapter you will learn EVERY component you need to develop your first muscle up.
Workout Plan
Month 4 - Training Schedule
First, focus on going really low with the straight bar dips.
Second, reduce the amount of jumping with the jump muscle ups.
You need to find a lower bar, that allows you to jump up.
This is going to be the most challenging period yet.
Keep reminding yourself of the tips in month 1 about progress.
Why?
Training Tip - Connect The Dots And Experiment With Progressions And Cycles
Are you seeing how you can progress to something amazing?
Just by taking it one step at a time.
First, you start month 1 with placing dots with the basics:
Then in month 4 you discover how to connect some dots:
And in month 5 you are going to connect all the dots.
See how the arrow of progress shows up if you keep drawing lines?
Didn't expect that...
And you can use this lesson as a reminder:
"Progress is not giving up."
Good luck with this month.
Workout Explainer
You can always increase or decrease the difficulty by going back to the previous month or by maxing out on cycles.
Doing 4-5 instead of 3.
The end is in sight.
Or rather...
...the beginning of something even better.
Chapter 7:
Month 5 - Muscle Up King Plan
Ready to step up your training in 2021?
If you have prepared yourself in the previous months, warmed up properly, rested sufficiently then you might be ready to give this month a go!
And In this chapter, you'll learn a simple rule to keep going when things get tough.
Let's dive right in.
The Workout Plan
Finally.
It took a while, but you've connected all the dots now.
Time to crown yourself a muscle up king!
Here is your workout schedule:
Month 5 - Training Schedule
Workout Explainer
You alternate between the routine you did in month 3 and this routine.
Because month 3 will help you deal with weak spots.
Yes, the basics are priceless for everything that you do and want to maintain.
Use the strength you have now to make your repetitions even better.
Surgical precision...
And depending on how your body responds, you can increase the duration of these six months:
Spend more time on month 3 or any of the months you struggle with.
(2-4 weeks should be reasonable.)
And get more ripped:
For example, by giving yourself more time to change your calisthenics diet routines.
In other words:
Use this plan to fit your unique and individual needs.
After all, NOBODY knows you better than you.
That's where the final tip comes into play.
You can find it in the next chapter...
Training Tip - Complete Big Workout Goals By Working On Smaller Ones
Have you ever tried building a wall?
Like the great wall of China?
Sounds like an insane goal to have, doesn't it?
Now what if I told you to lay down 1 brick consistently, every single day?
That sounds easy, right?
Guess what?
That same brick will turn into a HUGE wall if you just keep laying down one at a time.
Over a longer period of time.
Now I'm not telling you that transforming your body is as hard as building the Great Wall of China.
Because it would take you about 100 lives.
But what you need to understand is that the people who build that wall, placed 1 brick at a time.
That's something you can do when building the body you want.
One day at a time.
Imagine what you could become.
If you stick to this simple rule:
"Show up consistently."
It's frightening if you think about it.
And encouraging if you know how to get there.
Which brings us to the final month.
Chapter 8:
Month 6 - The Bar Brother Beginner Challenge
Challenges are a way for you to STAND OUT.
Here is another one:
"the obstacle is the way."
Question is:
What have you been preparing for these past 6 months?
And what is the end goal?
Well, that’s exactly what I plan to cover in this chapter.
The Workout Plan
To end your 6 month journey, you will have to finish your final task.
How?
By completing this challenge:
The Bar Brother Beginner Challenge
Now it's time to finish your journey.
It's a good moment to look back and reflect on all the connections you've made.
All the bricks you have laid.
All the pies, all the patience, all the dots and all the expectations.
Good luck!
Although, I'm sure you won't need it.
Because luck favours the prepared.
Here is your final workout schedule:
Month 6 - Training Schedule
The #1 goal in this month is to test yourself.
Or as the legendary Michael Jordan once said:
"If you do the work, you get rewarded. There are no shortcuts in life."
In other words, use all the tips and trust yourself.
You'll find a summary of all the tips in the last chapter.
Chapter 9:
A Summary - 7 Tips For Calisthenics Beginners in 2021
So: What did you remember?
Calisthenics ROCKS!
It's so powerful, liberating and eye-catching, that it can't help but get attention.
And in this chapter I'll just quickly remind you of all the powerful lessons life-lessons I got from calisthenics...
...that you can use beyond your training.
A Quick Summary Of Calisthenics Tips
What's After The Beginner Challenge?
You are ready to conquer the world...
...well, almost.
You are not the beginner you were before you started.
And perhaps you are looking for a next challenge.
Try the 12-week workout system by the professional Bar Brothers.
It's not free. But it's well worth the small price of two good meals.
I can tell you from personal experience.
Anyways, it was a fun journey, wasn't it?
Your imagination has brought you here.
Now it's time to take your imagination elsewhere!
And here is why:
I believe you can do better.
*Fist Bump*
I hope you enjoyed the essential workout plan.
Now I'd like to hear from you: what did you learn from this guide?
Did you progress as much as you hoped to?
Or maybe you were surprised by all the tips.
Either way, let me know by leaving a quick comment below now!
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How r u man
This program seems good
But one problem
I am 16yrs old of 1.8m but underweight
So how much time should be taken
Caise some routones r combined n i think it would take more than an hour
So what considerations should be taken
Hey HA,
Great question! Doing great.
I’d not view it as a problem, rather view it as a ‘challenge’ ;).
Jep, you cannot expect to get the body you want by sitting still for 8 hours and working out for just 30 minutes.
A lot things need to be taken into consideration, the first one being that ‘you have to stop looking for considerations’ and start doing the workouts ;).
You will only learn by doing.
There is plenty of information on this website, if you want to look for it.
Beast mode ON!
Hey, firstly thanks for the guide ..
My question is about the combination between the two routines, how much rest should I take after finishing the first routine
Hey Nick,
Great question!
You are more than welcome.
3-5 minutes of rest.
Keep up the good work.
Beast mode ON!
Hey there. I was underweight at 16 and also 1.8m (1.82 today). I was very skinny and the first thing I did was push ups, working triceps (for Calisthenics dips will do it), biceps and spinal.
I remember in that time, I could hardly do 1-3 pull ups or chip ups. If you can start doing pull ups from now on, it will be great. I regret not doing pull ups to gain back strength (it is key for muscle ups and stuff).
I’ve been into crossfit for half a year and now 4month of Calisthenics, and I love it.
Good luck on that. Pull up hanged on whatever when you have time.
Kevin.
Yo, I’m now in my 3rd month but I have a problem the workouts are getting so easy that I finish full body and let’s go 3 cycles in 45 minutes + I could do 12 pull ups good form what should I do?
+ I train 5 days a week
Hey Abdulla,
Great question!
It seems like an advantage instead of a problem ;). If it’s too easy, move on to the next month.
Make sure your quality is high or you’ll hit a wall in month 4.
Beast mode ON!
I am a quarter way through month one and could fully complete the exercises with good form, so should I improve my strength throughout the rest of the month with increasing the number of sets for the cycles. Or, should I increase my strength by deducting the breaks and time I have between the cycles?
Hey Jake,
Great question!
Overall it’s about the amount of mechanical tension. That’s the big determining factor. The only way to increase this is by making the exercises or overall routine more difficult.
If you feel like this is ‘easy work’, move on to the next month. Just make sure you still plan your deload when needed. Regardless of how easy it feels.
Beast mode ON!
Hey there
Firstly thanks a lot for this guide, so helpful and detailed.
I started it two weeks ago and have done the following ( using all beginners routines)
Week One – Full body routine, No equipment routine, Full Body routine (3 days)
Week two – Leg Routine, Chest Routine, Full body routine&No equipment(2 rds of each), Back/Biceps routine(2 rounds)&Chest routine(1 round) ( 4 days total)
Is it ok to mix up the workouts sometimes like this in month one? ( i get bored easily and need variety)
In week 3 im planning to do the Full Body, No equipment and the Six Mix routine.
My main weakness is of course the pull ups, can only do 3 so im working on inverted rows also to get in some extra reps and hopefully strengthen the muscles that need to be strengthened.
Hey Neal,
You are more than welcome!
Definitely feel free to mix it up, if you start working on specific goal, you might want to do certain routines consistently.
You can find a pull up progression guide amongst a few methods which you can use here: http://www.barbrothersgroningen.com/calisthenics/
I suggest you insert any of these progressions into where you would normally have to do pull ups, until you can hit the mark with the full version and greasing the groove can be very useful too.
Beast mode ON!
What is greasing the groove
Hey there,
In workout schedule month 4 there is muscle up hunt ( 5 reps )
5 reps means 5 cycles or what ??
thanks for the program.
Hey Biko,
Great question.
Yes, aim for those first, 5 reps of 3-4 cycles.
You are more than welcome!
Beast mode ON!
Should i add in extra work for lower back ( for strengthening) and glutes ( for shape and size) or is there enough in the plans here ?
Hello
I had an issue with my wrist injury at work which it is around 2015 when something heavy fall toward me 45 degree when I use my right hand to push so hard (without fist) and struggling to put it on stable and take a while to someone to help me. The day after it was really painful when its movie and strain. Nowadays is fine when it is move but wrist and arm is tired. Recently I have tried other calisthenic workout but not properly…when I did Australian pull for few reps my right wrist is hurt when it is come to last rep. And back to normal. I have visit Physio therapist and he trying to
Fix my right muscle shoulder and neck side to soften up as it is stiff that could affect my wrist but he don’t know for the fact but it is fibrocartilage muscle issue. So he told me to strengthen it by excercise and using 2kg to 3kg dumbbell with your arm on the table to excercise to train ur wrist and arm and shouldler to strengthen it whicnmake the wrist make better but there is various . He said three time a day. I want to do calisthenic workout which I don’t want my wrist onprevent it. He said don’t do push up mostly with your hand. Can do pull up which it is more your hand grip something to strengthen it. Etc anymore advice for me please to help to do calisthenic and guide to prevent risk while I am starting the calisthenic workout. Thank you
Hey Senay,
Great question!
First of all, the worst advice you can get is to ‘stop doing movement’ when the reason why you cannot do it, is exactly because your stopped doing it. Get the point.
To get your wrist back in shape, you need to slowly load it, allowing it to adapt into strength. Instead of NOT loading it which only maintains the situation which you are in now. It’s like breaking a glass and then not fixing it because it’s broken, well…it’s never going to get fixed that way.
I’ve had a broken wrist and know plenty of people who have broken their wrist or suffered multiple fractures.
MAKE SURE YOU JUST APPLY A VERY SMALL LOAD. Over time you can build it up, do the drills in the warm up guide and use the wrist routine drills:
http://www.barbrothersgroningen.com/bar-brother-calisthenics-warm-up/
http://www.barbrothersgroningen.com/wrist-routine-exercises/
Key here is to slowly increase the loads, it might be painful at first, but over time you will slowly glue together the broken glass into a structure that is even stronger than it was before.
Beast mode ON!
Why is there no ab exercices in the workouts?
Hey João,
There are ;).
Go do some full hanging leg raises as shown in month one and tell me those don’t work your abs.
Beast mode ON!
Hi I’m 17…I’m 1,84m and I had a ACL knee injury,I’ve done calisthenics for almost a year and seven months,I was wandering if you know workouts that are easier on the knees
Hey Zama,
Great question!
I’ve had the same injury and you need to get that adaptation.
When it comes to an acl tear, the first thing you want to have is full range of motion. Full extension and full flexion. Make sure you get those first, from there, start focusing on your VMO (vastus medialis obiliquus). It’s the major knee stabiliser. From there there is much more, which I cannot dive into here, but range of motion and VMO strength are the two places to start.
Beast mode ON!
Hey Bro
I am a 16yo and about 1.7 and also underweight
I got a question about my workout schedule. Before doing this workout I wanted to ask you about other sports activities besides this program.
Now I am doing two different martial arts and we do warm-ups before each training sometimes leading to muscle hangovers. Ninjutsu which I practice for like 8 months now is on Monday (yes only once a week) and the other one is Aikido which is on Thursday. We have warm-ups training for the whole body but just for like 20 minutes so I wanted to ask if I should still do the workout besides each training (after or before). I am just a little bit worried about working out each day and not resting a day…
So, in general, applying this to other people too I want to ask you if working out besides doing other “fitness” activities can be dangerous and can result in injuries? According to the fact, that there are rest days in your training plan.
I see you’re busy replying to other questions :)) Would appreciate an answer from you and also thanks for sharing your program and the E-Book :))
Hey Mel,
Thanks for your question!
There is no need to worry about training each day, the only thing you should worry about is whether or not you are actually recovering plenty.
It can result in injuries, if you do it incorrectly and don’t pay attention to recovery. But then again, anything can result in an injury, even lifting a cup of tea can. Mind you, recovery isn’t the same as NOT doing anything. These rest days are mainly included to help beginners by providing them enough time to adapt to a new level of intensity.
In your case, it can be wise to program your training in such a way that allows you to recover enough, while at the same time making you stronger. How? That’s something you’ll need to workout for yourself ;). You need to research how your body responds and then formulate your conclusions. If you are underweight, make sure you read my free diet guide and start tracking your calories and protein intake specifically.
If you have any other questions feel free to ask my friend.
Beast mode ON!
Fist thanks for the fast answer 😀
I already started reading through your guides such as the one for beginners ;)) I also will continue doing so. Also, your answer is pretty helpful for me since I was in the knowledge that I should rest for at least 48h after having a heavy training so I thought I shouldn’t do this program besides other activities. But as you said recovering isn’t always the same as resting made it more clear for me.
I appreciate your website in that way you help people, yes I know it’s your purpose but on the other hand, there are many websites who try to do so but if you got a question and ask it in their community chatroom they kinda reject people.
So keep your shit up and continue posting useful guides. ;P
Best regards Mel
Hey Mel,
Don’t worry about it, appreciate your message!
Completely true, there are a lot of ‘beliefs’ out there that are a result of miscommunication. Rest and recovery being one major concept.
It truly means a lot to read such a message, while I don’t always have the time, I try my best to give everyone a personal message, because I believe that’s what makes an online platform truly powerful.
Hope you find more of the good stuff you are looking for on the website and if you have any other questions.
You know where to find me.
Beast mode ON!