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Thread: Mass with calistenichs!

  1. #1
    dajene is offline Junior Member
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    Talking Mass with calistenichs!

    Hi, i'm an italian, 18 years old, 1,85 m (6,06 ft), 80 kg (180 lbs).
    I want to gain muscle with bw exercise, but the 100% of italian tutorials are made to get skills more difficult (to gain strength): I want to gain mass. Watching videos of american 'streetwourkouter', I learnt they gain muscle with basically bw exercise: pull ups, chin ups, dip, push up, muscle up. I want to become more brawny, not a gymnast!
    I know learning skills more difficult also improve muscle, but i'm interested in how to become bigger
    I can do 4 pull ups, 6 chin ups, 8 dip, if someone can help me I sent him 100 bottles of italian wine

  2. #2
    Eoin Kenny is offline Senior Member
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    Grab yourself a copy of "Strength Rules" here on dragondoor, that'll tell you everything you need!

  3. #3
    dajene is offline Junior Member
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    ok, thanks!!!

  4. #4
    ad5ly is offline Senior Member
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    Lower the intensity of the exercise (easier progression) so as to allow you to perform all sets and reps with good form. Perform 3-5 sets at 10-12 reps. 3x per week - Mon-Wed-Fri..etc... Allow for only 2-3 minutes rest btwn sets. Gradually, as you feel more confident move toward the harder progressions. Eat for size. Your diet should have plenty of protein. Light cardio only - jumping rope, brisk walking..etc... You want to gain muscle but keep fat to minimum. Pull ups with 20lbs of blubber around your belly is not good. You are 180lbs - for body weight training thats not too bad. Stay under 200lbs if you can...hehe!!...Dennis
    Malchir likes this.

  5. #5
    gimx is offline Member
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    Nutrition is the most important to gain muscle or lose fat. You can't gain a lot of muscle if you don't "overeat".

    Leg work is not an option and have a great effect for the overall fitness.

    6-12 reps is fine but more accurate is time under tension in my opinion.

  6. #6
    dajene is offline Junior Member
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    But i can't do now 10 reps of pull ups/chin ups and dips! So, if i continue to train this three exercise until i'm able to do around 10, then i can try to do sets with high reps for hipertrophy! after this 3 exercise, i put 3 differents type of push up, then something for ABS, progression for pistol and at the end squat.
    can be ok?

  7. #7
    ad5ly is offline Senior Member
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    Do the easier pull up progressions. Chair assisted, partner assisted, etc...Dips, also the easier progression with heels of feet on the ground assisting the lift...Dennis. If you can't do 10 reps then do what you can with good form and begin from there. Also, look up GTG (grease the groove) for increasing rep numbers on any 1 or 2 exercises...Dennis
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  8. #8
    ad5ly is offline Senior Member
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    Google dip progressions. There are some good ideas there. Don't worry about the Italian wine. Too bad you not be a Scotsman. 100 bottles of single malt whiskie ( Highland Park, Laphroig, Bunnahabhain ) would be mighty fine...hehe!!..Dennis

  9. #9
    dajene is offline Junior Member
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    Oh I'm so sorry, but i think bottles of Barolo don't disguste you (:

  10. #10
    ad5ly is offline Senior Member
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    Not familiar with Barolo. But, I do like Italian wine. I was stationed there while in the US military first at Sigonella Sicily, then at Gaeta with 6th fleet flagship USS Belknap. Total of 5 years in Italy. Beautiful country. Good food and wine. Made lots of friends. I miss Italy..Dennis

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