Drawing from extensive expertise in fitness training, I have honed the concept of a well-rounded fitness regimen into five essential pillars: VO2 max and sprint interval training, functional strength training, explosive training, Zone II cardio training, and stability training. These pillars stand as more than theoretical concepts; they are the practical, accessible cornerstones of a well-rounded fitness approach designed for
I have a very holistic approach to my nutrition, meaning I don’t go overboard, I don’t follow any niche diets, and I don’t try to be pretentious. Thank God, I have a healthy metabolism, which is why I consume a variety of foods. Certainly, practicing various forms of training has greatly helped in achieving such metabolic health. Regular physical activity
If you truly want to shed those accumulated body fat kilos, believe me, I advise you not to obsess over the total or active calories burned during your workout session, as it’s not a relevant indicator in this context. What’s far more important is the effect you get from a workout after it has concluded. For instance, an intense workout
If you’re looking for a new way to build muscle, bodyweight bodybuilding might be just what you need. This type of training is similar to classic bodybuilding, but it relies heavily on compound bodyweight exercises. While some people do use elastic rubber bands or weight vests to increase the difficulty of exercises like pushups or pull-ups, most of the focus
Building muscle through calisthenics is no easy feat. It takes a lot of time, patience, and consistency to see results. I personally experienced this transformation myself. I was quite skinny before I started calisthenics training, but with hard work and dedication, I was able to build a muscular and strong physique. It’s important to note that many people who claim
I want to make it clear that I am not implying that men over 50 are physically weak. Many of them are incredibly strong, trained, have tremendous energy and can run circles around younger generations. However, it’s important to acknowledge that not every person who reaches 50 is well trained and adapted. Many people are relatively sedentary or have no
I recently read a book from 1974 that really resonated with me. It was written by Eugen Avramoff and focused on the physiological problems that occur during stereotype or cyclic physical effort to both trained and untrained individuals. I found it to be a really insightful read and wanted to share some of the ideas I synthesized from it in
Calisthenics is a form of exercise that uses one’s own body weight to build strength, flexibility, muscles and endurance. It’s a great way to get in shape without having to use any equipment. One of the best things about calisthenics is that you can do it almost anywhere, as long as you have enough space to move around. If you’re
A large number of endurance athletes underwent testing in a laboratory that was specifically designed to precisely regulate and monitor the external workload, while also measuring various physiological responses, including oxygen consumption, ventilation, heart rate, and blood lactate levels. The study involved multiple endurance sports, such as cycling, cross-country skiing, rowing, and distance running, with the aim of comparing the
As an avid long-distance runner and swimmer, I have gained extensive knowledge about endurance sports over the years. Swimming, in particular, is an incredibly challenging sport due to the higher resistance of water compared to air. For many years, I spent more time swimming than walking on my feet, which is quite an accomplishment in itself. However, as I got
No bodyweight routine is complete without the iconic pull-up, the fundamental exercise that develops upper body strength and muscles. While the pull-up is essential, it’s not the only exercise that matters. Dedicated bodyweight fitness athletes who flaunt massive and shredded upper bodies consistently do pull-ups several times a week, year after year. It’s undeniable that pull-ups are important. How you
It’s great that you have realized the importance of a healthy and correct training philosophy. Excessive training can lead to burnout, injuries, and long-term damage to your body. It’s essential to listen to your body and take active rest or light physical activities when needed. Moderate-intensity workouts are usually more sustainable in the long run and provide an opportunity for
Sprints are a highly effective exercise for building strength and muscle size, improving cardiovascular endurance, and burning calories. As compound power moves, sprints utilize a lot of energy and can stimulate hypertrophy and fat loss. In addition, sprints help develop performant, strong, and robust legs, glutes, and core muscles. The Art of Sprinting: A Biomechanical Symphony Imagine our muscles as
Scientific research suggests that optimal bodyweight workouts for leg development should incorporate squats, sprints, and their essential variations, such as stair sprints, hill sprints, frog jumps, box jumps, side launches, crouch walks, sumo squats, single-leg squats, and plyometric exercises, among others. My personal experience and outcomes support this claim. These compound bodyweight exercises provide the ideal blend for cultivating robust,
Bodyweight training is a fascinating art form that requires grit, perseverance, and an unwavering determination to push your limits. It’s a never-ending journey that demands constant self-improvement and a willingness to embrace the challenge. And when it comes to building an impressive upper body, there’s simply no substitute for circuit workouts. These calisthenics circuits are not for the faint of
If you are searching for the best and most essential compound ring movements to increase your strength and muscle size, then here is my list with 10 basic ring exercises I do frequently: Ring Dips Body Rows or Horizontal Pull-Ups Wide Ring Pull-Ups Pull-Ups with Rotation Ring Flies Full Leg-Raises Ring Pushups with Abduction Assisted Pistol Squats L-Sit Pull-Ups Assisted
Calves are undoubtedly the hardest muscles to train and develop. Yet, it is possible to build definition and size if patient and do the right exercises, but even more importantly, if you do the right type of training. There is nothing more masculine from an aesthetic perspective than having diamond-shaped calves. Possessing big arms and shoulders isn’t that impressive as
I started importing and recording all my runs with STRAVA, although there are many syncing issues between my smartwatch and phone’s app. However, it’s convenient only because many others utilize it too, and I can make my workouts a little more visible. But I won’t lie. It has a good looking interface too. I utilize at the moment for tracking
Doing 100 pull-ups is always a nice number for me to reach, especially when I plan on doing it as fast as possible. It’s also time-efficient, so it fits well into a busy schedule, and honestly, 100 pull-ups can definitely burn out the muscles if the pause is the shortest possible. Whenever my goal is to train the pulling muscles
I managed to burn 16 kilograms (35 lbs) of body fat in approximately a year. Definitely a lot of fat to lose, but I wouldn’t say that I had an aggressive approach, even though I had to put in a significant amount of physical effort to achieve my goal, in and out my training sessions. When I think of aggressive
I am that kind of person or athlete who constantly searches for balance and longevity, whatever the sport I do. So whether I talk about athleticism, high-endurance, power and speed, or strictly about strength and muscle development, the key is always a balance between them all. Therefore, starting with this principle, and because I fancy a natural development of my
Doing weighted calisthenics workouts, especially for the upper body, brings a new and interesting element to strength and muscle gain bodyweight training. It spices up the training program in general, and it brings advantages like recruiting the largest muscle fibers, activating and training them to fatigue. I like to utilize weighted calisthenics once in a while because it’s a great
Training your biceps without a pull-up bar is possible, but training the biceps without pulling exercises is impossible to do effectively. I know that many seek home bicep workouts during this lockdown, and many discovered bodyweight training in this period as well. Still, it is essential to get creative if you want to train your biceps effectively at home. The
There are multiple ways to gain maximum strength and power with calisthenics. One of them is what I usually do, training the muscular system with volume that eventually develops the required strength and power too. And the other method that I recommend even more is training the nervous system and neural muscle connections only. The second option is the fastest
Trail running provides huge benefits over your body, mind and health. I came to realize it by observing the results I got and after a good period spent on running the mountain trails. Therefore, based on my experience, I offer ten reasons why you should start trail running right now: Trail Running Builds Muscles In order to stimulate the leg
As a calisthenics athlete who places greater emphasis on leg training than upper body workouts, I’ve developed strong, athletic legs and would like to share with you two of my go-to calisthenics leg routines. Additionally, I’ll offer some advice on how to build more muscular legs using calisthenics, the importance of rest days, and the benefits of not needing a
These insights represent my best recommendations for building muscle mass through calisthenics training. I have personally tested and refined these methods over several years and have also applied them to others. Their effectiveness is not only backed by exercise science but also validated through empirical experience. While the results have been exceptionally good for some, others have experienced more modest
Here is a 2-weeks bodyweight workout plan for beginners and intermediates, divided into ten calisthenics workouts that you can do at home, in your garage, the yard, or anywhere else you improvised a space dedicated to training. Generally, you need nothing more than empty floor space, but specific exercises require some minimum gear. Thus, you need a pull-up bar, a
In this article, I want to show a quick after workout meal, easy to prepare and cook at home. A dish that is very sustainable because it provides good calories and a well-balanced macro ratio but also other essential nutrients for proper function and recovery. The dish is Spaghetti Bolognese, and it’s my recipe. It’s my first time cooking this
In this article, I want to offer you a fundamental and yet very effective bodyweight chest workout that you can also do at home if you are in quarantine. It’s a simple calisthenics routine based on 4 essential moves or exercises: Regular Pushups Bodyweight Dips Elevated-Pushups, and Pushups with Adduction. It requires almost no equipment besides stripes (TRX), parallel bars
How much volume is enough to build muscles with calisthenics exercises? Or other said, how much volume or sets and reps do you need in every workout and week to stimulate muscle growth with bodyweight training? These are two frequent questions I come across quite often within my community, especially because many know me already of the high-volume calisthenics training
I’ve been through several body transformations so far, and I got most of my results only when I followed a proper diet that sustained the tremendous physical effort and provided the other essential nutrients, not just fuel. Now I am a lot more consistent, stay very lean all-year-round, and my physical performance skyrocketed too consequently. Many within my community asked
There is a huge common mistake many people do in their bodyweight leg training and I want, besides discussing it, to also offer a solution. It feels like a general trend in bodyweight training where most practitioners focus way too much on upper-body development and too little on their leg training. This has consequences and is one of the reasons
Throughout the past years, I’ve successfully done dozens of different bodyweight workouts to grow biceps and back muscles. Still, all based on essential and fundamental exercises because, in my opinion, after years of bodyweight training, you don’t need sophisticated exercises or routines to get stronger or muscular. Simplicity was and still is the key to grow muscles and strength with
Not all types of exercises and metabolisms burn fat efficiently as science says, even if any physical activity burns calories. There is one single type of exercise and metabolism that relies directly on body fat and oxygen to provide energy when training, whereas other ways of exercising utilize entirely or majorly glucose. Let’s see the differences between metabolisms in detail
Bodyweight training is a form of strength training used to develop muscular strength and endurance, where the only resistance applied is the own body mass. Calisthenics essentially derives from gymnastics. Most bodyweight exercises do not require equipment. Pull-ups, on the other hand, necessitate an overhead bar or gymnastic rings. The rings can also be used for dips and other
In bodyweight training, shoulders typically get loads of work additionally as we train our pull-ups, body rows, dips, and pushups. But if there is an extra necessity for shoulder development, then you have to integrate a few dedicated bodyweight exercises in completion. In this article, I show you my best shoulder bodyweight exercises. You can also perform this calisthenics workout
There is a distinctive difference between aerobic exercise and anaerobic exercise because depending on which one you do, your body utilizes one fuel (fat) or another (sugar). And this is especially important when you create a training plan to support your fitness goals. The distinction lies in oxygen consumption and how you utilize it to fuel your body when exercising and
There was a time, and especially at the beginning of my calisthenics journey, when all I cared about was obtaining my first muscle-ups, levers, walk freely in my hands, do one-arm pull-ups, and build more muscles than the majority could by lifting weights inside of a gym. These were my calisthenics goals back then. Now, because I am more matured
A lot of confusion and discussions were generated everywhere, back and forth, regarding the best methods in calisthenics workout for muscle growth. Calisthenics enthusiasts are curious about which methods should they focus more on amongst the multitude that exists. Is it sets & reps (classic bodybuilding style), circuit training, pyramids, ladders, or full-body workouts? Some of them categorized as high-intensity training
If you quickly scan the internet for abs exercises, then you will find hundreds of them, different methods, and explanations, all claiming essentially best to develop a strong core and visible abs too. In reality, you need no more than the four exercises you need to be consistent with to build your abdominals and lower back muscles nice and strong.
The plateaus reached in your calisthenics training usually arise if you stood too attached to one or two training styles only for an extended period. If you got stuck in your workout routine for too long, then you should see these barriers as milestones to overcome, indicating that your routine has to change from the ground. Bringing in variety is
There are solid reasons why you are not having results in bodyweight training and I can offer you my approach to finally make gains and build muscles with calisthenics. I know it’s frustrating, training bodyweight for a year or two, putting in the effort, work ethic, and time, only to realize you made no significant improvement. Then, of course, self-doubt
I want to reveal to you my most effective pull-up workout for back and biceps muscles. I’ve discovered after years of calisthenics training that certain routines lie at the foundation of growing strength and muscles. This calisthenics routine is one I always loved doing and did more frequently than any other in the past years. My biceps and back muscles
It shouldn’t be a mystery anymore whether calisthenics can get you ripped and extremely strong. The world is full of bodyweight athletes who proved you can grow an extremely muscular body. Thus, the only question left is about the pathway. Because I successfully developed a ripped body with calisthenics and packed at least 20 pounds of beef over the past
It’s at least odd (not to say entirely wrong) how most people handle their fitness goals and training once a new year starts. Far too many hit the gym hard and diet severely because if it’s a new year, then it has to be a new self-version at some point. I know you may not like the way you look
During the Christmas holidays, people feast in exaggeration, and consequently, many gather a few extra kilos in only a couple of days. The food they should really eat instead becomes more of a side dish, and the main problem starts from here! While I think feasting is an excellent way for people to spend quality time at the table, I
I’ve always been interested in discovering the true scientific facts behind weight loss. It can be frustrating to see so much misleading information out there, making people believe in magic diets and pills. That’s why I went on a search for studies and information on the topic, and came across Ruben Meerman – also known as The Surfing Scientist. Ruben
Eliud Kipchoge is the first man ever to run a marathon under the 2 hours barrier. It happened this October 2019, in Vienna. The Kenyan achieved a time of 1:59:40. It is the new symbolic world record and made history with a milestone once believed to be physiologically unattainable. As a runner myself, once I heard about Eliud’s staggering performance,
As you most definitely know, body fat has mass and it is measured in kilograms. Even though you hear the term “burning fat” everywhere, few people actually understand what happens to the fat we are trying to get rid of. Studies show that, through pretty complicated biochemistry, we exhale it as invisible gas in a proportion of 84% and eliminate
I came to realize after all these years training bodyweight that one’s ability to do 20 pull-ups in a row stands for impressive upper body strength and endurance. At first sight, there is nothing unusual in doing 20 perfect pull-ups except that only a handful of people can. The amount of work and time to achieve this strength benchmark for
Gaining lean mass is the hardest achievement in bodybuilding regardless if you are doing bodyweight fitness or weight-lifting. That is why people often choose to bulk-up and go through a cutting phase after. Except that very few actually know how to get jacked afterward. Having a big size and great strength is incredible. Still, nothing looks more impressive and performs
Muscle-ups are damn cool and because of their complexity too, they inspire people to start bodyweight training as it happened to me. Even though I intended on doing calisthenics mostly for physical fitness and getting muscular, doing muscle-ups was also one of my greatest aspirations. A long time ago [when I was a beginner] I saw some guys doing muscle-ups
You don’t need to pay to exercise or to achieve a good-looking physique. It will require training outdoors or at home, but if you can’t afford a gym membership and if the burden is too much to stand, then do what I recommend. Use the money to buy better food and the proper clothing for training in good conditions. Spending
Generally speaking, in calisthenics, only a handful of compound exercises are truly effective for growing shoulders and those are definitely the handstand pushups. The majority of bodyweight exercises generate low resistance and tension and because of that, they are most effective for muscular endurance. The best example of light exercises would be pushups. They are easier than pull-ups or handstand
Establishing big and ambitious goals in calisthenics is great, but reality beats our expectations, unfortunately. You can build a great body with calisthenics but it requires a lot more time than expected to get those great results. Calisthenics is not to blame! Comparing the results made with calisthenics and weight lifting, in terms of speed and general fitness, I think
Hiking is one of the best exercises to keep fit, healthy and to enhance overall athleticism. It is physically demanding on a higher elevation and it releases stress too because of the exchange of energy between nature and us. Hiking or running on trails speeds up the metabolism, increases stamina and strengthens the tendons and ligaments. A fast metabolism helps
In the calisthenics realm, pull-ups are the best exercises to grow back and biceps muscles! They develop an iron forged upper body, be it in the application of new calisthenics like Street Workout or old calisthenics, meaning basic high rep training. Both of these styles require you to work with pullups religiously if growing impressive back and biceps is what
Hello everyone, my name is Toby Jones. I am 20 years old and currently a sophomore in college. I have been training for 4 years total and training specifically in calisthenics for the last 2 years. Growing up I was always rather scrawny. This eventually grew to have quite an effect on me. All the men in my family are
Hypertrophy is the process that involves an increase in the size of the skeletal muscle. The fibers get thicker, but theoretically, the organism can also create more fibers disposed parallel to the existing ones. It is a reaction triggered primarily by certain types of workouts stimulating the muscle cells to increase in volume. This process occurs over a long
Doing outdoor calisthenics training brings numerous advantages as I discovered over the past years. Looking back at my past training history, I find that almost all workouts were done outdoors. Whether it was freezing or extremely hot, raining, or snowing, you could find me training somewhere outside and, on many occasions, in weird places or unequipped parks. All these experiences
For the last two years, I have been following the Intermittent Fasting (IF) diet protocol, which means that I have been eating my meals mostly in the evening (around 90% of the time). Therefore I have a fasting window of 20-22 hours and a feeding window of 2-4 hours. Why I chose to follow this diet protocol can be found
What should we eat in the early mornings before undertaking the day’s activities and who doesn’t need to skip the breakfast are a few of the topics I will discuss within my article. My friend Horea already made reference to breakfast in a previous article stating that its obsession comes from the idea that during sleep our body is depleted
World Pullup Day has its background in Latvia (Europe), wherein the 2011 Latvian Street Workout Association organized Latvian Pull-Up Day for the first time.
Mainstream fitness is full of misconceptions. You can find information about nutrition everywhere online, but still, so many people don’t have the results that they want or they can’t stick to their diet plan. That’s mainly because much of the information that you can find online is false. It sets you up to follow these extreme diets that are not
Calisthenics, the art of using one’s body weight and gravity as resistance to build muscle, has long been a fundamental component in fitness training. High-volume calisthenics takes this discipline to a new level, challenging the body with a greater number of repetitions and sets, pushing it to adapt, grow stronger, and become more resilient. This method of training, while demanding,
Right now, anyone who wants to change his physical appearance through calisthenics can find solid information about it online. It is not a secret anymore. You just google “how to lose fat”, “how to get results with calisthenics” or how to “build muscle with calisthenics” and you find the steps you need to take.
I want to share some pictures from my first calisthenics seminar organized back in July 2016 in our hometown Baia Mare (Romania). A few dozen calisthenics enthusiasts had gathered with us to receive guidance and inspiration for proper techniques, my training philosophies and other stuff for a lifelong fitness journey! I performed strength feats at the end along with a
I’m Horea Gentea and with this article, I want to reveal some of my own experiences with Intermittent Fasting.
Today I am going to share an awesome piece of calisthenics transformation story sent to me by Horea Gentea. I feel immense pleasure in sharing what this hardworking fellow has achieved in one year of dedicated calisthenics training. I cannot tell you how good it felt to know that we have been a source of inspiration to him. So without further
These are the best practices and training methods that help you build legs and calves extremely muscular and powerful. We are all familiar with classic chicken leg syndrome: massive and well developed upper body supported by toothpick legs that looks neither aesthetic nor athletic. Unfortunately, this is a state exhibited by a lot of Street Workout enthusiastic and hardcore gym rats.
Today I have got the privilege to publish an interview with Mike Joplin and I am glad to present it to you. When I started Old School Calisthenic I was contacted by a follower of mine, Winner Nehra to help me with spelling. He then informed me about Mike Joplin who had already been interviewed on the Skinny Fat Transformation
Will de Leon is the fit man over 40. Incredibly strong and jacked, he inspires adults who believe it’s impossible to be that athletic and energized at over 40 years olds. I first came across Will de Leon several months ago in the Convict Conditioning Facebook Group. I started to post in this community my philosophy about training and calisthenics.
Embarking on a calisthenics journey can be both exciting and challenging, especially for beginners who want to create a workout plan from scratch. With a multitude of exercises and workout strategies to choose from, it’s crucial to develop a plan that not only aligns with your fitness goals but is also tailored to your current fitness level and individual needs.
Old School Calisthenic (Adorian Moldovan) is not liable for any injuries or damages that individuals might incur by attempting to perform any of the exercises or feats of strength depicted or discussed on this website. Any individual attempting to does so at their own risk. Consult with your physician before beginning an exercise regimen.