Beefy Calisthenics: Step-by-Step Guide to Building Muscle with Bodyweight Training by Jay Daily

Beefy Calisthenics: Step-by-Step Guide to Building Muscle with Bodyweight Training by Jay Daily

Author:Jay, Daily [Jay, Daily]
Language: eng
Format: epub, azw3, pdf
Published: 2020-11-02T00:00:00+00:00


Think positively about who you are and what you can do. Tell yourself repeatedly that you are on your way to the musculature you dream of. Do not allow negative thoughts or fear of failure affect you.

Minimize any obstacles that might interfere with your scheduled exercises. Treat your workout time as sacrosanct, inviolable, and untouchable. Dismiss possible obstacles in your workout with the positive affirmation of “I’ve got this.”

Pre-Planning Principles

While the fundamentals of bodybuilding are similar between bodyweight calisthenics and weightlifting, there is a big difference when it comes to increasing the tension so that you can progress to challenging the muscles more. With weightlifting, you simply increase the amount of weight being lifted. There’s no need to change the numbers of reps or sets, change the timing of the movements, or change the rest and recovery times. But with calisthenics, your weight remains about the same. So with a pull-up, for example, you can only pull-up your weight, no more and no less. The same goes for chin-ups, push-ups, dips, squats, and calf raises. If you weigh 165 lbs, you can only pull or push 165 lbs.

Therefore, different variables need to come into play to increase the challenge to the muscles when you are doing bodyweight calisthenics. Just as weights can be added to increase resistance, with calisthenics we can adjust the exercise movements in terms of positions, angles, and range of motions to work the muscles harder.

First, just to be clear on the terminology:

A rep (repetition) is one full cycle of an exercise. For instance, the one up-and-down movement of a push-up. To start, you’ll probably be doing six to 12 reps for most of the exercises.



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