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Calisthenics for Mass: Building Bulk with Bodyweight

Unlock the secrets of building muscle with bodyweight exercises! This guide covers fundamental movements, progressive overload techniques, advanced calisthenics, and essential nutrition strategies to help you achieve a powerful physique. Whether you're a beginner or an advanced athlete, this PDF provides a structured approach to mass-building without weights.<br><br>

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Calisthenics for Mass: Building Bulk with Bodyweight

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  1. Calisthenics for Mass: Building Bulk with Bodyweight Discover the power of bodyweight training for muscle growth. Debunking myths and building a powerful physique.

  2. The Foundation: Compound Movements

  3. Intermediate Progressions: Increasing the Intensity Archer Push-Ups 3 sets of 6-10 reps per side. Unilateral variation. One-Arm Pull-Up Negatives 3 sets of 3-5 reps per side. Build strength. Pistol Squats 3 sets of 5-8 reps per leg. Requires balance. Handstand Push-Ups (HSPU) 3 sets of 5-8 reps. Advanced exercise.

  4. Advanced Calisthenics: Peak Muscle Development Muscle-Ups 3 sets of AMRAP. Combination exercise. Front Lever 3 sets of 15-30 second holds. Static hold. Planche 3 sets of 10-20 second holds. Static hold.

  5. Sample Workout Routine: 3- Day Split Day 1: Upper Body Push 1 Dips, Archer Push-Ups, Handstand Push-Ups, Tricep Extensions Day 2: Upper Body Pull 2 Pull-Ups, One-Arm Pull-Up Negatives, Front Lever Progression, Bicep Curls Day 3: Lower Body & Core 3 Pistol Squats, Bulgarian Split Squats, Hanging Leg Raises, Plank

  6. Progressive Overload: The Key to Growth Increasing Reps Adding Sets 1 2 Add reps to each set. Increase number of sets. Adding Weight Increasing Difficulty 3 4 Use weight vest or dip belt. Progress to harder variations.

  7. Nutrition and Recovery: Fueling Muscle Growth 1 2 3 Caloric Surplus Protein Intake 1.6-2.2 grams per kg of body weight. Consume more calories than you burn. 4 Rest and Recovery 7-9 hours of sleep per night. Carbohydrate Intake Fuel workouts and replenish stores.

  8. Conclusion: Calisthenics for a Powerful Physique Master Fundamentals 1 Focus on proper technique. Progress Gradually 2 Advance to harder exercises. Stay Consistent 3 Patience is key.

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