Bodyweight Workouts: How to Program for Fast Muscle Growth Using Calisthenics Hypertrophy Training
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If you have always wanted to slap on slabs of muscle and build your dream physique without going to the gym for machine work, then keep reading…
Bodyweight exercises are simple, efficient, and effective.
They require minimal equipment, work many muscles at once, and the exercises feel natural – unlike the machines found in gyms.
It’s easy to pick up, easy to adhere to, and will challenge you continuously through new movement progressions.
Consistency is the key to getting and keeping a strong, muscular body – and it is easy to be consistent with calisthenics.
However, do you ever feel as if you lack the muscle mass that weight lifters have?
Or maybe despite how much you train or how strong you are, you feel as if you don’t look the part.
Well, one of the issues with calisthenics is that several muscle groups are either too difficult to stimulate (biceps) or too difficult to stimulate with enough resistance to keep growth happening.
It is no secret that volume drives muscle growth, but more volume doesn’t necessarily mean doing more…
Volume isn’t just about how much you train; it’s about how you train.
It is entirely possible to train a lot yet make no gains.
With references to over 15 scientific studies, discover:
How the best natural bodybuilders program their training and how you can adopt their strategiesWhat convenient piece of equipment even the most advanced calisthenics practitioners use and why you should tooWhy you should consider adding muscle mass to your frame even if you train primarily for strength feats like the plancheThe three most important factors you must prioritize in your programming – no; it’s not volume, frequency, and intensityHow you can quantify your training by measuring volume the correct wayThe difference between training for strength and training for size is not exercise selection or different rep ranges, but thisExact volume recommendations based on how often you train so that you know exactly how to get started – whether you train twice a week or seven times a weekWhat the best rep range for muscle growth actually is (hint: it is not 8 to 12 reps!)How you can increase muscle size, concentric strength, and strength at end range by doing thisHow you can grow your pecs using a calisthenics exercise that rivals dumbbell flyes and cable crossovers in chest activation
Whether you’re a beginner who’s never exercised before or a competitive athlete with little time to spare, you too will discover new ways to optimize your training.
Improve your aesthetics and achieve your dream physique for less than a single session of personal training – click “add to cart” now!
10 reviews for Bodyweight Workouts: How to Program for Fast Muscle Growth Using Calisthenics Hypertrophy Training
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James Jay Bard –
great
i really like this book.this book wow same. i will buy this book agin.
Kip Krenz –
I like this guide…
This is a comprehensive Bodyweight workouts guidebook â this guide for every beginner. Who wants to gain Bodyweight he can take this guide and follow step by step. The author does an excellent job for released this guidebook. I love this book guideline. Thanks for the Author. Suggested!
pp –
Not worth it.
This book is terrible. Its a written manual and has no photos. Totally not worth it. I think the good reviews must be fake.
Blackston –
Good book. Challenging workouts and exercises.
Very well written, effective bodyweight training text that I don’t think should be limited to men. Any woman could easily do these exercises. Exercises have full color photos and detailed explanations. There is a full workout program near the end you can follow along with..
Steve G –
Thankful!
This guide has included body growth workout. I get this guidebook from Amazon and get many essential tricks from this book. I hope it helps us regularly. If you want also body Muscle Growth using Calisthenics so you can try this book. Well described from the Author. I think it perfect guidebook. Thankful!
Tolulope Ogundele –
excellent
The activities are completely clarified (some I knew some I had overlooked ) pics tirade help. Presently it’s an ideal opportunity to get on it and do the activities. Following fourteen days I’m resting better feel part less pressure. My next test is eat like a grown dislike hungry high schooler. Great book great read…
Brian C. Hagerty –
Fundamentally makes no sense
Bodyweight training is great, and I’m sure this guy is strong. And he does provide a useful summary of some information about hypertrophy training that he got from Mike Israetel at Renaissance Periodization. The useful ideas are: (1) measure your training volume in “hard sets,” meaning sets that go to failure (number of reps doesn’t matter that much; going to failure does); (2) between 8 and 12 hard sets a week is good volume for muscle growth (5 is probably a minimum; 18-20 is probably a maximum); (3) unless you’re training for an event, you don’t have to worry about periodization. THAT’S IT for useful information. Of course, there’s moreâbut it doesn’t make sense. Xiong tells you to arbitrarily split up your exercises in “Tier 1” (skills) and “Tier 2” (strength) and then program some exercises in each tier. But his programming recommendations do not take into accountâat allâthe need for rest and recovery within a workout, between exercises. The fact is, you can’t change the recovery your body needs by calling two exercises that work the same muscles “Tier 1” and “Tier 2.” Your body doesn’t know what “Tier” you’re calling an exercise. All it knows is how beat-up your muscles are and whether you’re getting enough rest to recover your maximum strength. (The rest needed, by the way, is probably around 3 minutes. So if you really want to maximize muscle growth, you need to figure out a way to get this much rest between sets, otherwise your muscles won’t be rested enough to push them to their limits on subsequent sets. Xiong’s program doesn’t take this into account.) So I do not recommend this book. It’s core idea does not make sense.
Kate Davis –
Great instructions & exercises.
It is very easy to use and it has great illustrations. Bodyweight training is a wonderful way to exercise. Interested!
Andrew Cooper –
Great book, on how to build each muscle group and which bodyweight exercises are best. I have changed my workout accordingly.
Laurent Lemee –
Aucun intérêt . Passez votre chemin. Se contente de citer des études (souvent la même) faite sur des culturistes en expliquant que les conclusions ne sâappliquent pas au bodyweight…