Bodyweight Workouts: How to Program for Fast Muscle Growth Using Calisthenics Hypertrophy Training

Narrated by: Benjamin McLean
Length: 3 hrs and 6 mins
5 out of 5 stars (31 ratings)

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Publisher's Summary

If you have always wanted to slap on slabs of muscle and build your dream physique without going to the gym for machine work, then keep reading...

Bodyweight exercises are simple, efficient, and effective.

They require minimal equipment, work many muscles at once, and the exercises feel natural - unlike the machines found in gyms.

It’s easy to pick up, easy to adhere to, and will challenge you continuously through new movement progressions.

Consistency is the key to getting and keeping a strong, muscular body - and it is easy to be consistent with calisthenics.

However, do you ever feel as if you lack the muscle mass that weight lifters have?

Or maybe despite how much you train or how strong you are, you feel as if you don’t look the part.

Well, one of the issues with calisthenics is that several muscle groups are either too difficult to stimulate (biceps) or too difficult to stimulate with enough resistance to keep growth happening.

It is no secret that volume drives muscle growth, but more volume doesn’t necessarily mean doing more...

Volume isn’t just about how much you train; it’s about how you train.

It is entirely possible to train a lot yet make no gains.

With references to over 15 scientific studies, discover:

  • How the best natural bodybuilders program their training and how you can adopt their strategies
  • What convenient piece of equipment even the most advanced calisthenics practitioners use and why you should too
  • Why you should consider adding muscle mass to your frame even if you train primarily for strength feats like the planche
  • The three most important factors you must prioritize in your programming - no; it’s not volume, frequency, and intensity
  • How you can quantify your training by measuring volume the correct way
  • The difference between training for strength and training for size is not exercise selection or different rep ranges, but this
  • Exact volume recommendations based on how often you train so that you know exactly how to get started - whether you train twice a week or seven times a week
  • What the best rep range for muscle growth actually is (hint: it is not 8 to 12 reps!)
  • How you can increase muscle size, concentric strength, and strength at end range by doing this
  • How you can grow your pecs using a calisthenics exercise that rivals dumbbell flyes and cable crossovers in chest activation

Whether you’re a beginner who’s never exercised before or a competitive athlete with little time to spare, you too will discover new ways to optimize your training.

Improve your aesthetics and achieve your dream physique for less than a single session of personal training - click “add to cart” now!

©2018 Andy Xiong (P)2018 Andy Xiong

What listeners say about Bodyweight Workouts: How to Program for Fast Muscle Growth Using Calisthenics Hypertrophy Training

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This is absolutely worth of my time.

I just love this book was narrated because it has given me direct details on how to focus my mind to transform my body into a good shape. This is absolutely worth of my time.

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A great book to listen!

This book is perfect for those of us who travel and can't always get to a gym. It provides sets of exercises that can be done anywhere and don't require equipment. The illustrated movements insure complete understanding of proper techniques. A great book to listen!

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Good job!

I love to do bodyweight training so I believe this book is perfect for me. I also like how the narrator delivered the content. Good job!

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Extremely useful, clear and to the point.

Extremely useful, clear and to the point. I use it daily because it is very simple without jargon. Excellent for working out at home. Highly recommended.

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Fantastic body weight training book,

Fantastic bodyweight training book, if you want to lose weight or build muscle I can see this working very well! So listen this audible version 1 time must and enjoy reading.

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Boxing as the best weight loss!

Love it and it would recommend that you buy it for reference to boxing training and reducing. I've enjoyed listening to it and would recommend it to anyone!

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Just follow the workouts and you'll see results.

Just follow the workouts and you'll see results. Clear and concise. Amazing audiobook indeed for me!

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Workouts are killer and the diet is easy to follow

Workouts are killer and the diet is easy to follow. But this audiobook gave me a lot of workouts list that I can easily follow at home. Highly recommend what the author offers in this book. It actually works!

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5 stars

I really like the wide range of options from this audiobook. You won't get bored. This is a great book for people who already know what they are doing in a gym.

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With this audiobook, I can easily reduce at home.

With this audiobook, I can easily reduce at home. This audiobook provides simple instructions to workout. Impressive!

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  • Kate Daly
  • 06-28-19

The most comprehensive bodyweight training guide

The most comprehensive bodyweight training guide I have ever come across. Advice on warming up, diet, plus a massive amount of exercises to keep me going! Good information for people of all levels, not too many new things but still a great read. The level exerciser is something you seldom see in other bodyweight training book, so it's good to add it to your arsenal.

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  • Erin Andrews
  • 06-28-19

I will keep stepping from here on.

This is an awesome book. It provides information on exercises you can do pretty much anywhere using body weight, and it has useful pointers for correctly executing each one. It's not easy when your more than 100 pounds overweight. Every journey begins with one step. I will keep stepping from here on.

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  • Dylan George
  • 06-28-19

This is absolutely a superior book on bodyweight

This is absolutely a superior book on bodyweight training. I did gymnastics growing up, so I am a bit familiar with body weight exercises, and I think his exercise and form descriptions are excellent and on point. And I love his emphasis on safety.

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  • Benjamin Noble
  • 06-28-19

Just what i need

I was surprised to find a few exercises in the book that I hadn't seen before, which doesn't happen to me very often. The book opens with the basics of mental preparation and nutrition. The middle of the book is exercises and the last 1/3 is programming. There is quite a selection of exercises to keep you busy for a while. The program is decent and will get you started on the right track.

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  • Melissa Henry
  • 06-28-19

This audiobook is amazing.

This audiobook is amazing. It explains all the ways you can progress with calisthenics using the elements of progression. You'll be able to progress in more ways than just doing harder variations or adding sets and reps. I believe this is the last book I'll ever need on bodyweight training. It's that good. Perfectly awesome!

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  • daisy
  • 06-27-19

Great book on boxing and weight loss.

Great book on boxing and weight loss. I've listened to a lot of weight training books over the past few years and this remains one of the best audiobooks.

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  • liam
  • 06-27-19

Good thing I found this audiobook!

Before, I always go to the gym. It's very expensive for me since I need to pay for the monthly membership and also, I have a trainer too that gives me more expenses. Good thing I found this audiobook!

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  • Danielle
  • 06-27-19

Appreciating content

I'm about halfway through this book and may find it my favorite among the best of strength building books. So far it is technical as to strength building training techniques but without an overload of technical physiology.

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  • kian
  • 06-27-19

Workout at home

I just bought this audiobook and started workout at home. Really less hassle than going to the gym everyday just to attain your dream body.

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    5 out of 5 stars
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  • issac
  • 06-27-19

Lovely indeed!

This audiobook gave me all the things I need to get started. Still safe and yet effective. Lovely indeed!