Caliathletics Beginner Guide PDF
Caliathletics Beginner Guide PDF
Caliathletics Beginner Guide PDF
TABLE OF CONTENTS
INTRODUC TION TO CALISTHENICS 2
What is Calisthenics? 2
Why should you train Calisthenics? 3
CALIATHLETICS 4
MUSCLE MASS, ENDURANCE, SKILLS – DIFFERENT WAYS OF TRAINING 5
Training for gain muscle mass – hypertrophy training 5
Training for increasing maximum strength 6
Training for learning Calisthenics skills 7
Training for muscular endurance 8
NUTRITION 16
FREQUENTLY ASKED QUESTIONS 17
General 18
How do I do more pull ups? 18
Nutrition 19
I eat a lot but still cannot gain weight. 19
I almost do not eat anything but still cannot lose weight. 19
INTRODUC TION TO CALISTHENICS
WHAT IS CALISTHENICS?
Calisthenics, also called Street Workout, gained worldwide reputation after 2008 video of Hannibal for King went
viral on YouTube. Since then, increasingly more people have trained it as well as national and international
competitions have emerged. It derives its name from two Greek words kálos which means beauty and sthénos
which means strength. Calisthenics is a discipline in which you train your whole body using only bodyweight
exercises. You have probably seen people doing gravity-defying gymnastic figures such as Front Lever and
Planche or dynamic acrobatic skills on the bars such as Muscle Up. This is the sole idea of Calisthenics – to
perform workouts with nothing else but your own body.
The exercises usually involve presses and pulls. They enhance your body’s strength, endurance, coordination,
flexibility and also give you this ripped look that many want to achieve. Think of movements such as push ups,
pull ups, dips, squats. Little do people know how many of different variations of exercises are there to train their
body. Do not worry, this guide is here to help you get started and make sense of Calisthenics.
Calisthenics is also appealing for one very good reason. It combines functionality and true bodyweight strength
with aesthetic shredded look. That being said, not only will you develop muscle power but also impressive
physique along that.
So do you want to step up your game? Continue reading to find out how!
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W HY SHO UL D YO U TR A I N C A L I S TH E NICS ?
I could write down dozens of benefits of training Calisthenics, but I will stick to the
most
crucial ones. So is Calisthenics for you? Even though I do not know you, I can almost
surely say – YES.
NO EQUIPMENT NEEDED
If for whatever reasons you are not able to go to gym on a regular basis there is
nothing wrong with that. Calisthenics exercises allow you to train wherever you like.
You only need a bit of a floor space and a pull-up bar (you can get one from Amazon
for a few dollars).
ADVANCED SKILLS
Do not get discouraged when you see all of these advanced movements. Out of
thousands of people training Calisthenics only a part of most devoted athletes decide
to go for the hardest skills like these written before. But if you are reading this we
assume that you are one of them. And we will teach you and show you how to do
Muscle Ups, Front Lever, Human Flag, Planche, and others.
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C A LI AT HL E TICS
I was an average skinny guy with no passion or goals in my life. I did not like my body
and really hated how I look. At one point it was enough for me and I decided to
change. Firstly, I joined a gym for a couple of months but then saw it was not for me. I
got
introduced to Calisthenics. This is how it all started, day after day, workout after
workout. It was tough at the beginning, I barely could do basic exercises. As time
passed, however, I made it.
I shared my journey on YouTube and thanks to you guys it has hit more than
10,000,000 views. I received a very warm feedback and it was amazing to see how
many other people got inspired and started similar journey. Many of you started
asking me for help on how to train, what to eat, how to progress quickly - I helped
every single person with this, as many of them were going through struggles similar
to mine. It was difficult, however, to give each person detailed advice in a few messa-
ges, or to create an
individual workout program for everyone.
At this point, I decided to transfer everything I have learnt about Calisthenics into my
very own, detailed Calisthenics workout program. Having tested every possible
exercise and training method on myself, I now know which ones are the most effecti-
ve and injury-free. I wanted my program to be suitable for everyone so I created as
many as 20 levels of workout plans of different difficulty which will guide you starting
from being total beginner to Calisthenics elite level eventually. What is different about
my program is that apart from developing a great body and becoming the strongest
version of yourself, you will also achieve some of advanced Calisthenics skills that you
may have seen on YouTube.
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MUSCLE MASS, ENDURANCE, SKILLS – DIFFERENT WAYS OF TRAINING
Before we dig into specific exercises that you can perform it is important to establish your goal. Not every-
one wants to achieve the same thing. Workout plan should be tailored depending on how advanced you
are and what you want to achieve.
Do you want to gain muscle mass and strength or learn Calisthenics skills?
Different goals require different workout plans and diets (we cover nutrition later). In this guide we distin-
guish the following ways of training: hypertrophy training, endurance, skills, strength and explosive power.
I must stress the importance of matching your workouts with diet. In this section we focus only on trainin-
gs. Reference to the section where we cover diets for nutrition guide.
Firstly, you damage your muscle fibres during workout + have progressive overload.
Secondly, you eat accordingly staying on caloric surplus.
Thirdly, you sleep enough to regenerate.
So can it be that difficult to build mass? Many struggle with this because they do not really know how to do
it in a right way.
Training structured for building mass will incorporate high intensity resistance exercises and medium
number of reps. There are many ways of doing this, two most popular are Full Body Workout and split
training routines. With FBW you train your whole body during one training session and with split training
you train each muscle group on separate days.
Jumping straight into examples, find the workout routine for intermediate back & biceps mass building
below.
Let’s now break it down. Notice that these are difficult exercises that intend to challenge an intermediate
level athlete. There is a medium number of reps and sets. You should do your workout on 100%, no excuses.
However, do not go too hard and rather stay on the close-to-maximum number of repetitions to minimize
chances of an injury. On the next workout add a couple of reps. This is one example factor of progressive
overload. You should always be aiming for doing more than you did a workout before. Go for that extra
mile.
Okay, but what if you are an advanced Calisthenics athlete and can easily do 15 pull ups? Well, if you want
to focus on build muscle mass you can go for longer eccentric movement, move to more advanced exerci-
ses or simply add weights. For example, if you can easily do 15 pull ups then try adding 5kg-10kg of weight
so that the new maximum will be 8 reps. Continue doing this and increasing weight attached as you
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progress.
Lastly, eat well (refer to the nutrition part of the ebook), rest and recover. This is very important. Muscles
grow when you are on a caloric surplus and sleep. Be careful not to overtrain yourself and aim for at least 8
hours of sleep per night. Your muscles grow when you are sleeping – not when you are working out.
Your goal is to increase weight in weighted exercises or move to harder progressions (in bodyweight exerci-
ses) in the following workouts. Adding even 2,5kg by each workout will let you build real strength and
improve your performance.
Strength training reps will be lower, it is good to keep them around 5, but can be even as low as 1. As a
result, number of sets can increase to as high as even 10 sets per exercise. There is an inverse relationship
between number of reps and intensity (added weight) of the exercise. Rest times, along with Calisthenics
skills training, should be much longer than during usual hypertrophy training and muscular endurance
training. Aim for up to a few minutes of rest between sets/cycles.
How does it translate to Calisthenics training? Taking pull ups as the example, if you can only do 5 pull ups
you should not focus too much on weighted training yet. If you are more advanced, however, and can easily
perform 12-15 strict pull ups it might be a good idea to add more weight to your workouts. For strength
training attach weight with which you will not be able to do more than a few reps, otherwise you move to
hypertrophy area.
Be sure to rest properly after a workout session so you do not risk of getting an injury from overtraining, but
try to keep the frequency of workouts high so the neurological adaptations build up and increase your
strength. This is sort of a grey area where you will need to listen to your body as it is very hard to write
general rule that could be applied to everyone.
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cant overlap between Calisthenics skills and strength training. The only difference is the focus on a move-
ment. When training skills you train skills – not your maximum weighted pull ups or dips. There is one very
important thing that you have to keep in mind when learning Calisthenics skills – frequency. Front lever,
Planche, Muscle Up or any other dynamic/isometric movement requires solid amount of training. I mean
training at least 3x-4x times a week or even everyday. Check my video on 3 methods of training skills.
In my Body Transformation Program, I recommend using these methods as they have proven successful for
me and many of athletes that I have trained. Let’s again take an example for an intermediate level athlete.
Intermediate level athlete is learning this coveted Muscle up and this is how he may structure his training.
Warmup
SKILLS TRAINING
Muscle up
Dynamic pull ups - 2x4
Resistance band muscle ups - 3x8
Negative muscle ups - 1x10
Back lever
Back lever straddle holds 3x5sec
Back lever negatives 3x6
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Skin the cat 3x8
One-legged back lever raises 2x6
As always we start with a proper warmup and straight away move to skills training. In this workout plan the
athlete will train the Muscle up and the Back lever following it then with the FBW training to develop his
base further. Keep in mind that breaks within the sets in skills training should be long (around 3-5 mins).
Intensity of the workout should be high, that means the holds should be shorter but more demanding with
same principles applying for dynamic moves. FBW should not be too exhausting as the athlete will perform
this routine a few times a week and his/her body needs to recover. I know that for some of you it may be
difficult to come up with the full training schedule for yourself but listen to your body and do not overtrain
yourself. For the readers that want to step ahead of the game I encourage to check my Body Transformation
Program – with very detailed instructions on how to train and 20 levels of different workout routines you
will quickly learn all the skills that you want.
There are two more methods of training skills that I described in the video. The other one is quite similar
with more focus on skills and less on FBW training but grease the groove deserves a few sentences. Grease
the groove means to train a move a few times per day. On the example of the handstand, you wake up –
you train handstand, you finish eating – you train handstand, you get back from school/work – you train
handstand. Of course only a few attempts will be enough! This applies for any other skills as well. Grease the
groove should be combined with regular workouts of a particular skill, so if you decide to grease the groove
Front lever you still should be training it a couple of times per week using more structured workouts (such
as mentioned above).
To wrap everything together, high frequency and high intensity are golden rules of skill training, but be
careful with your progressions and do not overtrain as you risk getting an injury.
There are a few principles of training fur muscular endurance that I describe below. This type of training is
exhausting and you really need to push yourself as hard as you can. Your mind is working as much as your
body. As a result, you will be breaking new records of maximum repetitions very fast.
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Chin ups MAX
Australian Chin ups MAX
Negative Archer Pull ups MAX
Complete cycle 5x times.
Rest times 30 seconds between sets, 1 minute to 1:30 minute between cycles.
Make sure that you always execute good form also in last reps! If you go for maximal or submaximal reps
there’s no place for a bad form as it might easily turn out into injury.
Warmup first, nothing new. Number of repetitions is completely different, however. MAX means that you
should perform maximum number of repetitions that you can perform with perfect form. When the form
breaks, you reached your max - push yourself to the limit. Notice how short are breaks between sets. In
muscular endurance training the volume and intensity should be very high. A general rule of thumb is to
perform more than 12 repetitions during each set. Consequently, resistance should be low. So if you are a
beginner level athlete take much easier exercises such as jumping Pull ups, negatives and Australians
instead of normal ones (in case of back/biceps routine). You are likely to be very exhausted so be sure you
recover properly after each workout session and do not overtrain yourself as you are risking getting an
injury. Remember that each workout should have progressive overload, that means you should be impro-
ving your results week by week.
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CHEST CALISTHENICS EXERCISES
I do not know a single guy who would not want to have big, developed chest muscles. They are, along with
nice shredded abs, one of the mostly sought after physical characteristics. You might have heard that it is
very hard to build chest without weights or exercises such as bench press, but in fact this could not be
further from the truth.
There are countless variations of push ups and dips, they all involve chest but to a different extent. The key
point here is to perform exercises that target chest specifically.
What do I mean by this? Think about push ups, you can do wide, regular and diamond ones. You can do it
with hands elevated as well as with your feet elevated. You can do slow ones and explosive ones. How does
it work then?
The wider your hands are the more you activate your chest.
The higher your feet are, the more you activate your upper chest.
The higher your hands are, the more you activate your lower chest.
With so many exercises engaging chest it might be difficult to choose the best ones, that is why I did it for
you.
CHEST DIP
You might be familiar with this one but, actually, dips are tricky ones. Depending on how you position your
body you can be either engaging your chest or your triceps more (or even shoulder sometimes!). How do
you go about building chest with dips? 3 main rules to follow:
Bent forward more than usually with your torso and legs.
Elbows close to your body.
Head position neutral.
This is my personal favourite as few exercises can activate your chest as much as this one.
WIDE PUSH-UPS
Push-ups are compound exercise and by doing them with your hands widely set apart – you target your
chest more. They are not as complicated as dips, although they are very effective! Start off by placing your
hands in wider-than-shoulder distance, position your body in the straight line and squeeze your core.
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higher than your hands (decline) or put your hands higher than your feet (incline). You can use a bench, a
chair or anything you would like. Remember to keep your body straight and squeeze your core as well!
Definitely there are many ways to activate your chest and different parts of it. I explained 3 best calisthenics
exercises that are the best ones for building chest in my opinion, but there are many more and I encourage
you to try and play with other exercises as well. Always remember about the warm-up and proper form
when doing them.
With so many different variations everybody will find an exercise for their level of advancement. Do not get
intimidated by the difficulty of this exercise, we have all started somewhere, right? To target your back
muscles when doing pull ups you should perform them with an overhand grip (on the contrary to chin ups
which focus on your biceps). Consider three different variations - wide, neutral and close grip pull ups. Wide
grip will emphasise your lats, whilst close grip will put stress on your lower lats. If you cannot do proper pull
ups yet try to do negatives or Australian pull ups which we also cover in this section. Generally speaking,
pull ups are very compound exercises that also engage biceps and, to the lower extent, chest.
In general, pull ups and its variations will develop your back. Keep in mind that lower back will be conside-
red in abs/core section. If you are a beginner, do more Australian pull ups and other preparatory moves
such as negative or resistance band pull ups. Advanced athletes who will find normal pull ups too easy may
switch to L-sit pull ups, weighted pull ups or archer pull ups to target their back even more! Remember that
wide, neutral and close grips focus on different parts of your back and try to mix them.
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going to show you are compound exercises that not only will develop your deltoids but also your whole
upper body.
There are 3 heads of shoulders – front, middle and rear. That means to really hit your deltoids you need to
do it with different moves and angles. Make sure you really focus on engaging your shoulders here by
sticking to perfect form in each exercise. This might require building more strength with easier progressions
in the first place before moving on to harder exercises.
HANDSTAND PUSH UP
This is a very compound exercise which will put pressure on your front deltoids. The good thing about them
is that you do not need know how to handstand because you can do them against the wall. Keep your body
straight, not bent like a banana. When going down try to touch floor with your nose and always extend
your arm fully to perform full range of motion. This is a bit advanced exercise so if you are beginner build
your strength first with pike push ups.
I am sure these exercises will be great ones to incorporate in your shoulder training routine. They focus on
different heads of your deltoids and engage other muscles in your upper body. I mention this quite a few
times in this ebook, but I will mention once again – keep perfect form. It is always better to perform an
easier variations of an exercise but to do it the way it should be done.
What is even better, by training triceps properly not only will you build your arms but it will also be easier to
do skills such as Muscle Ups or Impossible Dips. Why? Because they simply require strong triceps. That is
why I put below 4 exercises that I believe are the best ones for building triceps.
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4 RECOMMENDED CALISTHENICS EXERCISES THAT WILL BUILD YOUR
TRICEPS
When training triceps it is very important to keep elbows close to your body in the exercises I list below,
otherwise other muscles will be involved and less stress will be put on the triceps.
Ready? Let’s move to the exercises. I chose 1 compound triceps exercise and 3 that will focus on different
triceps heads.
Let’s now dig into moves that isolate triceps more and activate its different heads.
These 4 exercises will serve you as an amazing base for developing strength for more challenging moves as
well as building your triceps in general. Triceps consist of 3 heads and you should be careful not to focus
too much on some heads whilst neglecting the others. Perfect form here is crucial because other muscles
might get easily engaged and you will not work your triceps as much as you would like to. You should really
focus on the triceps extension by keeping your elbows close to your body.
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are many bodyweight exercises that focus primarily on biceps and will get you the bigger, toned muscle
look that many want to achieve. Continue reading if you want to know how to develop these huge arms
that will make your t-shirt tight on the sleeves.
CHIN-UPS
The importance of this exercise is huge. This is a compound movement that, although is a similar to pull-up,
focuses mainly on your biceps. This is done because you change your grip on the bar and your palms are
facing towards you (not forward, like during pull-ups). By doing so, more stress is being put on your biceps.
Back and shoulders, however, are still active but to a lower extent. You can think of chin-ups as if you were
doing bicep curls with your whole bodyweight.
In terms of proper technique, remember to keep your palms facing towards you and your body straight,
also do not help yourself with other muscles. That means no momentum and focusing on activating your
biceps. This will get you these nicely developed arms!
BAR CURLS
Find a bar which is around waist/chest high (does not have to be exactly that height, the lower it is the
harder it goes) and go under it. Grab the bar with a chin-up grip and keep your body straight. During the
exercise it is crucial that you focus on that bicep curl rather than pulling with your back. To do it, keep your
elbows in the same position and isolate the biceps so you do not do a pull-up movement. If you do it
correctly, you will really feel the burn in your arms!
When building biceps with Calisthenics you really need to focus on isolating biceps in these exercises so
the perfect form is very important here. Chin-up is a compound movement that will serve you as a base for
developing biceps whilst Bar Curl and Behind-the-bar Australian Chin-Up are more biceps-only exercising
which will complement the foundation that you will have built with Chin-ups.
Core muscles include abdominal muscles but are not limited to them as they also include many other
muscle groups that act as stabilisers for our body and force transfer centre. In others words, core muscles
are engaged in almost everything you do. This is why it is very important to have developed core. As a side
effect there is a good chance you will have nice visible abs as well (refer to the nutrition section for more
info on that)! In this section I focus on developing both – your core and your abs. Keep in mind that core
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works in most of the basic exercises if you perform them properly and also in a lot of intermediate and
advanced skills. This is why some intermediate and advanced athletes does not need to add any kind of
additional abs exercises.
TOES TO BAR
You can think of this exercise as one of the best ways to get great abs muscles. It mainly focuses on your
lower part of abs and can get you this nice look (only if you follow diet though). Hang in a hollow body
position on a pull up bar, retact and depress your scapulas and in a controlled movement raise your legs
until your feet touch the bar and then lower them slowly. Try to keep your back straight and do not bend it
to make the exercise easier. This exercise also engages your hip flexors during the first part of the move-
ment, by then your core works only as a stabilizer! This is why it is especially important to go over 90 degree
and control the eccentrics because this part of exercise will engage your abs the most.
Windshield wipers
I consider hanging version here. They put a great deal of stress on your oblique muscles (good preparation
for human flag). Start by hanging from the bar, but contrary to the previous exercise, pull your back up so it
is parallel to the ground whilst keeping arms straight. Angle between your legs and torso should be 90
degrees. Keep it strict and rotate your torso so your legs are parallel to the ground on both sides, one after
another.
PLANK
This will be your staple. Plank is a static movement in which you keep your body straight (as a plank) on
your elbows in a hollow body position and head neutral. It puts pressure on your core and abs muscles. The
longer you can keep it the better but remember about perfect form. There are many variations of this
exercise to make it either easier or harder. The further your elbows are from your chest, the harder it gets.
You can also try doing plank on your knees if you are a beginner. Keep in mind that this exercise is not abs
killer but compound core work as stabilizer. For advanced athletes consider doing superman plank – I cover
some of these superhuman movements in my Full Body Transformation program.
L-SIT
A great compound exercise. Not only it increases the overall health and strength of some parts of your
upper body (shoulders, triceps) but it also makes your core rock-hard. Find dip bars, parallettes or even two
chairs and position your hands there. Lock your elbows, keep shoulders down and engage your abs when
keeping legs straight. Some easier variations may incorporate only one leg straight and harder move is
called a V-sit. You can find tutorial for this movement in my program.
To quickly sum up, remember about engaging your core and keeping hollow back when necessary. Other-
wise you may not put pressure on these muscles and you will not build that abs. Having nice shredded abs
comes as much with diet as it comes with exercising so keep that in mind. These movements will serve you
as a decent foundation in building core/abs.
Legs training with your bodyweight can greatly increase explosiveness, dynamic power and endurance of
your leg muscles. However, you must be aware that in order to build muscle mass it (i.e. incorporate high
resistance exercises) it is advised to use additional weight. If you still want to stay with bodyweight exerci-
ses only then the most recommended will be listed below.
Leg muscles is the largest muscle group in our body, this is yet another reason not to omit them during
your workouts. Your most basic exercise will be squat and many variations of this move. It can be performed
in different stances, on one leg (pistol squat), jumping squats, weighted squats, walks in squat position
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(crab walks). Please before attempting doing squats make sure to watch a lot of videos presenting proper
form on recommended youtube channels. I watch a lot of people doing this exercise in horrible way. It is
way more complicated that people used to think.
SQUATS
They build strength of your muscles that will serve you as a foundation for majority of other leg exercises.
The correct technique is as following. Put your heels shoulder width apart with feet aiming 30 degrees
out(depending on your body biomechanics it can be a bit less or more, it’s individual). Keep your back
normally straight. You should touch the ground with the whole area of your feet during the movement.
When squatting, knees should point to the direction of your feet, open your hips and stabilize with core
work. The full range of motion is performed when you break the parallel of your knees and hips. Squats are
great compound exercise and strengthen your muscles and increase health of your overall lower body. To
increase explosiveness, you could consider doing jumping squats here I would definitely recommend add
some weight as normal jump squats might be too easy. As I said, there are a lot of variations of this exercise
and many of these are covered in my Full Body Transformation program so check it out if you are interested.
CALF RAISES
This move focuses primarily on calves. They can be performed on two feet as well as on one foot. Stand
with your toes flat on elevated surface and raise your heels. Then go down to the starting position. You
need to perform this in a controlled manner and be sure to engage calves to make the most of this exercise.
It might be handy to grab some assistance but be sure not to help yourself with hand. Due to anatomy of
calves muscle it is recommended to split your routine into sets of 6-12 reps with some additional weight
and 15-20 repetitions with less weight added.
LUNGES
One of the another staple movements for your leg workout. This compound move is performed by step-
ping forward with one of your legs and lowering your hips until the angles between knees are around 90
degrees. During the move keep your back straight and natural. To increase resistance you can think of
adding some weight, or perform jumping lunges.
A word of caution, however, slowly build up your legs performance, always do these exercises after proper
warmup and in full range of motion. Nevertheless, they are great movements and will increase overall
health of your lower body if performed in a correct way. So do not just disregard leg training but incorpora-
te some movements in your routine!
NUTRITION
If you are working out towards your goal you should eat accordingly. Recall section of hypertrophy training
– if you want to gain muscle mass you need to follow a diet that will complement your training schedule.
This section is all about it. I have always been reluctant to strict diet plans as they are really hard to stick to
and few people actually do it. I myself found it hard. That is why I focus on principles of how to eat that you
can incorporate to your everyday diet. Do not rush, it is much better to incorporate these eating habits step
by step but being consistent with it rather than being super strict about your diet just for a week or two.
GAIN MUSCLES
The idea is simple; it all boils down to simple maths.
CALORIES IN > CALORIES OUT
That means you simply have to consume more calories than you burn. in short: eat A LOT. The problem is
many people think that they eat enough, but in actual fact they are still below their caloric needs. More
specifically: if you want to develop muscle mass, add to your caloric intake extra 200-500 kcal a day.
FOR EXAMPLE: 3000 KCAL (YOUR DAILY CALORIC NEEDS) + 400 KCAL = 3400 KCAL
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ting task but do not be overwhelmed. It takes time to get digest everything and learning is a constant
process – it does not finish here. Check my website and my programs if you want to see how I applied this
knowledge for you already there. But do not worry, I will briefly write how you can do it yourself as well.
Choose exercises that will match your goals. If you want to learn skills do preparatory movements and
progressions of these exercises. If you want to build strength do weighted exercises or harder variations of
basic movements. Consider an example of an athlete who wants to learn how to muscle up. This person
should focus on building dynamic strength of a pulling movement. Therefore, exercises such as Australian
pull ups or bodyweight rows might not be as useful as high pull ups or explosive pull ups because there is
a little overlap between them and muscle up. That being said, choosing a certain way of training typically
entails a type of exercises that you will perform.
Decide how many days a week would you like to workout. For the beginners I would recommend Full body
workout 3 or 4 times a week. Try to combine previously mentioned exercises into 3 different workout
routines. Make sure that during each session you train your whole body not only chest and triceps. You can
also decide to train with split routine, it is up to you.
Here you will be able to see how the example week of workout may look like both for beginner and
intermediate:
WWW.CALIATHLETICS.COM/SHOP/BUY-MEMBERSHIP
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NUTRITION
I eat a lot but still cannot gain weight.
You should check if you are eating enough calories with correct nutrients, doing hypertrophy trainings and
sleeping decent amount of time. After all, during workout you damage your muscle fibers which are then
repaired when you sleep after you fuelled your body with proper intake of food. So make sure you eat a lot,
train well (but do not overtrain!) and recover well. How to do it? First of all you should calculate your caloric
needs and then add 200-500 calories. You can find out all details here:
WWW.CALIATHLETICS.COM/BUY/NUTRITION-GUIDE
I hope you found this E-book useful for you and I could share with you a part of my knowledge that I gained
during almost a three years of calisthenics workouts. Remember about the consistency and help us grow
Caliathletics project.
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