giving your chest more stress<\/a> and tension. A good rep range for these exercises is from 10-12 for 3-5 sets. <\/p>\n\n\n\nFocus on performing the moves in a controlled manner as that will trigger muscle hypertrophy.<\/p>\n\n\n\n
Biceps and Back<\/h3>\n\n\n\n
For your back and biceps day, you will be focusing on “pulling” motions. The workouts involved here are pull-ups and chin-ups which are known to be more taxing on the body. <\/p>\n\n\n\n
A solid workout plan for this day would be to perform pull-ups, chin-ups, resistance band bicep curls, and gymnastics ring rows. The rep ranges will still be the same with 10-12 as the target amount along with 3-5 sets, depending on how your muscles are feeling during the workout.<\/p>\n\n\n\n
Abs and Legs Routine<\/h3>\n\n\n\n
Finally, we have the abs and legs. For this routine, you will be focusing on both controlled and explosive workouts to tackle muscle growth and cardiovascular development. Your ideal workout for this day would be Pistol Squats, Side to Side Squats, Box Jumps, Burpees, Mountain Climbers, Leg Raises, and Knee Tucks. <\/p>\n\n\n\n
Your controlled workouts, focusing on hypertrophy, are pistol and side to side squats, leg raises, and knee tucks. These exercises will enable you to develop your quads, hamstrings, and abdominals by doing it in a controlled fashion for 10-12 reps. <\/p>\n\n\n\n
As for the explosive exercises, these are also important as they can help burn off extra calories and improve your heart by increasing your endurance. Box jumps, burpees, and mountain climbers are perfect for breaking a sweat and engaging the core for an extended period of time.<\/p>\n\n\n\n
Integrating Proper Diet<\/h2>\n\n\n\n
If you truly want to reap the benefits of your exercises, you should also focus on what you are putting into your body. Arguably, the most important aspect of working out is your diet. It should consist of nutritious meals that will give you the energy to perform bodyweight workouts at a high level. Also, you are going to need to determine your goals for your body (if you would like to lose body fat or maintain your weight<\/a>). <\/p>\n\n\n\nA good diet consists of protein to help your muscles grow, sufficient carbohydrates to give your body the fuel and energy to exercise, and essential fats to help your body function properly and for improved brain development. Following these tips will lead to sizable gains for your body as if you never left the weight room. <\/p>\n\n\n\n
This just goes to show that there is a huge misconception in the fitness community about how to grow your muscles because you can achieve it just fine without having to lift weights.<\/p>\n","protected":false},"excerpt":{"rendered":"
Calisthenics workouts have often developed a reputation that performing them will not help you increase your muscle size. But, with the rise of bodyweight workouts as all the gyms are […]<\/p>\n","protected":false},"author":2,"featured_media":115,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[11],"tags":[21,22,2,18],"yoast_head":"\n
Calisthenics: Bodyweight Exercises - Calisthenics Magazine<\/title>\n\n\n\n\n\n\n\n\n\n\n\n\t\n\t\n\n\n\t\n