Wednesday, June 8, 2016

Will push ups and squat daily make a nice shaped body for a men?


Bar Brothers Workout Plan

I believe that a simple regiment of only pushups and squats is quite restricted, it is unlikely that you would find much results. Though, it is a good place to start.

If you are interested in truly increasing muscle definition and achieving the body you desire I would recommend a more comprehensive workout plan. In my time as a personal trainer I have come across many workout plans, some of which work better than others. One I believe would be very suited to someone interested in getting a nice shape without the stress of weightlifting and the gym would have to be Bar Brothers. It is an easily accessible workout plan and reasonable for all beginners who are just starting out in fitness.
Bar Brothers Workout Plan: Bar Brothers Movement 

by: Michael Dames, Personal trainer and fitness guru


Anything is better than doing nothing.

Realistically speaking this is a naive question from someone who should really spend some time learning how to resistance train properly in general (don't get so fixated on exercises only) whether or not that's from bodyweight only or external load.

However, you're bound to reach a point of diminishing returns quickly using only 2 exercises without external loading options.

Moving daily is good, but you're not training the back here and you're not going to train the legs much either with just squats (which most unfit people can do for hours).

To create new muscle you need to create sufficient mechanical stress and to create sufficient mechanical stress you need to know how to modify levers with bodyweight exercises, or you need to add external load.

The lower body with no external load will only be able to get as far as single leg squats (pistol squat, whatever you want to call them) and well in my experience you won't build a ton of leg muscle using only these. Bodyweight training is most limiting on the lower body.

The upper body pushup will progress as far as a single arm pushup or a single arm wall push up (though I believe you should add a pull to your routine for certain, like a pull up or bodyweight row) which can build considerable muscle (there is a smaller functional capacity for upper body movements typically) by comparison but is significantly harder to execute and learn than the single leg squat.

Again it largely comes down to learning how to train properly (i.e. the principles of training) and if you know those training principles and you know what you mean by 'nice shaped body' (which is very vague) then you might be able to achieve this. It will most likely take you some time though.
by: Darren Beattie, Fitness Coach


Weights Don't Work
Here's How Anyone Can Get A Great
Body Without Lifting Weights


Monday, June 6, 2016

How effective is the system made by Bar Brothers?

I can give you a better perspective on the Bar Brothers System for these reasons:

I have paid for the program and have reviewed the videos/routines by Lazar and Dusan
I am also part of the Bar Brothers secret Facebook group that serves as a support community for those training in the program
I have some experience with bar calisthenics

However, I cannot offer advice based on personal experience with this program, as I'm recovering from a rotator cuff tear/injury and tendinosis.

Here are some concerns I've identified:
You are a beginner looking for direction in calisthenics
Will 12 weeks be enough to transform your body?
Does the program work?

Suitable for beginners:
Bar Brothers System is fully-guided and explained, which makes it easy for a complete beginner to follow. And the founders include tips on clean eating an training basics.

As mentioned, I have trained in bar calisthenics for a short while with noticeable results. But this program taught me a lot about what I did wrong in my own training.

Suitable for people who want both street workout foundation and physique.

Is it the best program if you lack time or commitment to train?

No. You need to commit 6 days per week, and at least an hour per session. And this combined with the workout programming is exactly why you will see improvement in your physique.

Is this the best program to use if you care about physique only?

No. There are other programs that may require less commitment. But, if you want to train in fine body control and advanced bodyweight "moves" eventually, this program will build a very good foundation.

Does it work?

Now, on to the 12-week time frame and whether it works.

Having seen the Facebook posts of other trainees, I can assure you that the results (body definition-wise) are amazing. When you begin the program, you are asked to log your maximum reps for a number of exercises. There are people who have significantly improved their reps and progression.

If it helps, I have actually done a full review with blurred screenshots of some trainees' here. by: Logen Lanka, Used to train in street workout (before a shoulder injury)

bar brothers

I didn't see much from Bar Brothers' site

I can't say- I didn't see much from Bar Brothers' site.
That said, I have seen BarStars calisthenics progressions on how to do body weight exercises.
The same with Kavadlo brothers- I know these guys have a program as well.
Body weight exercises does work in giving you a good physique- that is if you follow a strict nutrition plan.
by: Mark Laurel, Got tired of being fat & got fit

bar brothers

The most impressive calisthenics programs

Overall, The Bar Brothers System is one of the most impressive calisthenics programs we have ever seen online, and this 12-week program by Lazar Novovic and Dusan Djolevic gets an average rating of 9.1/10 from us. While this program requires hard work, determination and true efforts on your side, there is no doubt that the unique techniques Lazar Novovic and Dusan Djolevic teach can help you get the amazing body you have always wanted…

What we really like about the Bar Brothers System is that it comes with high quality videos of all the main workouts. This makes it a lot easier to understand how to perform each workout properly for best results. In addition, the very reasonable price, user-friendly dashboard, and helpful supportive community, are other great advantages that make the Bar Brothers System a very affordable choice.
by: Bilal Bernardot, Training with calisthenics for over a year


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