Think it takes months to build muscle with bodyweight training? Think again.
What can you get done in 21 days?
You could learn the fundamentals of a new language.
You could master a video game.
You might even be able to buy a house in that amount of time. Know what else you can do?
Build muscle, strength, and self-confidence through bodyweight training. I should know, since I’ve been there.
I started where you are. Unsure, a little intimidated, but 100% committed to finally creating the body I wanted. After years of training with calisthenics and discovering the ins and outs of this style of exercise, I’m ready to share everything I’ve learned.
This isn’t just another book of exercise plans that tells you what to do and then abandons you in the middle of your journey. This book teaches you how to make calisthenics your lifestyle.
You’ll improve your health first with an understanding of nutrition, because there’s no point to exercising if you’re going to eat junk.
Then, I’ll reveal the fundamental movements that make up calisthenics and explain how each one contributes to your muscle-building journey.
Finally, you’ll be given a 21 day workout plan that leaves out any guesswork and provides a complete guide you can use to get fit.
In addition, you’ll also find:
What to do when you hit a fitness plateau
Common mistakes others make in calisthenics and how to avoid them
Answers to the question, “Do I have to have more muscles in order to gain strength?”
The best bodyweight exercises to build muscle fast
How to train for maximum results
That’s just the start, of course. I’ll also talk about rest and recovery, two of the most important things in fitness if you want to avoid injury and keep your body in top shape.
There will also be a chapter dedicated to helping you over the hurdles that you might come across so that you’ll never lose your motivation and will keep pushing to see results.
Think about all you could accomplish in the next 21 days! Imagine having more energy, better health, strong muscles, and the confidence that comes with looking and feeling great.
Author(s): Jay, Daily
Year: 2020
Language: English
Commentary: Beefy Calisthenics Step-by-Step Guide , Building Muscle with Bodyweight Training
Pages: 122
Tags: Beefy Calisthenics Step-by-Step Guide , Building Muscle with Bodyweight Training
Introduction
Chapter 1: The Science of Muscle Building
Is the Gym Really Necessary?
The Natural Calisthenics Body
The Importance of Muscles
Hypertrophy: How Muscles Grow
The Role of Hormones in Muscle Growth
What to Expect to Learn
Chapter 2: Nutrition
Carbohydrates, Protein, and Fats
Ideal Sources of Protein
Calories In, Calories Out, and Building Muscle
Your Basal Metabolic Rate
Ideal Sources of Nutrition: The Mediterranean Diet
Risks of Bad Diets
Chapter 3: Rest, Recovery, and Consistency
The Importance of Rest and Recovery
Maximize Muscle Growth With Rest Days
The Role of Protein in Recovery
The Underestimated Importance of Sleep
Chapter 4: Proper Exercise Selection
Compound vs. Static Exercises
Compound ExercisesStatic Exercises
Whole Body Workout
Pull Exercises for Upper Body
Pull-Ups
Chin-Ups
Push Exercises for Upper Body and Core
Push-Ups
Dips
Exercises for the Core
Leg Raises
Side Planks
Superman
Lower Body Exercises
Squats
Calf Raises
Chapter 5: Nine Fundamental Movements to Master
Pull-Ups
Chin-Ups
Push-Ups
Dips
Leg Raises
Side Planks
Superman
Squats
Calf RaisesChapter 6: Your 21-Day Workout Plans
The Importance of Planning
Cardio Exercise and Diet Plan
A Note of Caution
Shoulders
Lower Back
Knees
Positivity and Motivation
Pre-Planning Principles
Beginning with the Basics
21-Day Plan: Four or Five Exercises Per Session
21-Day Plan: Nine Exercises Per Session
Your Initial Progress
Cardiovascular Conditioning
Chapter 7: Progression
Mastering the Basic Levels
Basic Level 1
Basic Level 2
Basic Level 3
Transitioning to Intermediate Level 1
Intermediate Level 2
Transitioning to Advanced Level 1
Transitioning to Advanced Level 2 and More Advanced Calisthenics
Pull-Ups and Chin-Ups with Leg Raises
Horizontal RowsReverse Grip Horizontal Row
Diamond Push-Up
Handstand Push-Up
One-Arm Push-Up/Archer Push-Up
Straight Bar Dip and Parallel Bars Dip
Tucked Planche Progressions
Lateral Lunge
Chapter 8: Troubleshooting
First, Do No Harm
You Are Unique
Give Your Muscles Time to Build
Bodyweight Calisthenics Q&As
Things You Might Be Doing Wrong
Chapter 9: Myths and Misconceptions
Conclusion
Reference List
Image Sources
