6 Week Workout Program for Strength and size


Candito 6-Week Program RESULTS | ⚠Cringe Warning⚠

Video taken from the channel: Gammelboda Gains


6-Week At-Home Workout by Dr. Jim Stoppani

Video taken from the channel: Jim Stoppani, PhD



Video taken from the channel: Kettlebell Kings


6 WEEKS TO ABSOLUTE MASS | Part 1: Training

Video taken from the channel: MuscleTV


SIZE GAIN WORKOUT PROGRAM OVERVIEW | Muscle Size 5x5 program by Guru Mann

Video taken from the channel: Health And Fitness


How to Build MORE MUSCLE in 6 Weeks!

Video taken from the channel: Calisthenicmovement


The Build A BETTER Body 6 Week Plan!

Video taken from the channel: alpha m.

6 Week Workout Plan for Size and Strength 1a) Bench Press* 2a) Dips 3) Hanging Leg/Knee Raise. The Powerlifting and Bodybuilding Hybrid Workout Plan for Strength and Size This intensive 6-week training program combines the best of powerlifting and bodybuilding science to build dense muscle and freak strength. Day 1 1. Squat * See table for sets and reps How to do it: Grasp the bar outside shoulder width and pull your shoulder blades 2. Front Squat * See table for sets and reps How to do it: Grasp the bar at shoulder width and raise your elbows so your 3. Leg Curl.

The workout is a 3-6 day split you can follow for the next 6 weeks to build muscle. Its focus is to help increase muscle gain and strength development. The muscle building program is suitable for beginners and intermediates.

Your rep tempo should be slow and controlled. The Workout Program to Build Lean Muscle The following workout is a 4 day split you can follow for the next 6 weeks to build lean muscle. It is written to focus on increasing hypertrophy by performing 2-4 exercises for each muscle group during that muscle’s training day, for 3-5 sets, and 6-12 reps (although we’ll keep everything 8+ here).

Three days are strength focused, using your own bodyweight to workout intervals and circuits. Day four is a cardiovascular training day. During weeks 5 and 6 you will train five days during the week. Ideally this will take place on Monday, Tuesday, Thursday and Friday. Again, you are free to structure your training days to accommodate you schedule.

This 6-week Navy SEAL workout routine offers real-world training in speed, strength, and endurance to improve your overall fitness. This 6-week Navy SEAL workout routine offers real-world training in speed, strength, and endurance to improve your overall fitness. Menu.

7 Day Customer Support. Day 2 *Go 5–10% heavier than in Week 3. **Do 10 towel pullups between each set in Week 5 and 12 in Weeks 6–7. ***Do 12–15, 10–12, or 6–8 reps of barbell shrugs (no wrist straps) between each set in weeks 5, 6, and 7, respectively. ****Increase weight for Week 6; in Week 7, stick with the same weight. The “Dad Bod” Bridge program is a workout routine submitted by a Lift Vault reader.

It is designed for busy people (especially parents) that are looking for any easy to follow routine that will help them grow and maintain strength in a limited amount of time. Here is where hypertrophy and strength training really mix with each other. A powerbuilding routine incorporates number of repetitions, high enough to produce hypertrophy, but still low enough to produce strength gains too.

Rep ranges will vary between 3 and 8 reps for the main lifts and 6 – 10 for the accessory work. 4. Weight progression.

List of related literature:

I use this structure over the four weeks to show you how much stronger and faster you can become if you stay consistent.

“Complete Keto: A Guide to Transforming Your Body and Your Mind for Life” by Drew Manning
from Complete Keto: A Guide to Transforming Your Body and Your Mind for Life
by Drew Manning
Hay House, 2019

Strength training: do strength-building activities 2 to 3 days per week that involve all major muscle groups.

“Lippincott Manual of Nursing Practice” by Sandra M. Nettina
from Lippincott Manual of Nursing Practice
by Sandra M. Nettina
Wolters Kluwer Health, 2013

To strength-train, start with one to two sets of six exercises (choose a selection that involves all the major muscle groups—see my website for some good options) at least two days a week.

“The Best Life Diet” by Bob Greene
from The Best Life Diet
by Bob Greene
Simon & Schuster, 2007

For example, table 2.5 outlines a nine-week strength cycle for the bench press exercise.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Alternately, the workout could be split over three days: on Day 1 work legs and shoulders, Day 2 biceps and back, Day 3 chest and triceps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

4days per week Postseason Strength training Select 2–4 exercises (such as the ones I list for in-season strength training) and do each one for 2 sets of 14–18 reps.

“Wrestling For Dummies” by Henry Cejudo, Philip J. Willenbrock, Ed.D.
from Wrestling For Dummies
by Henry Cejudo, Philip J. Willenbrock, Ed.D.
Wiley, 2012

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

To build some serious bulk, you may need to perform even more sets and use some of the advanced techniques described in Chapter 21.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

To retain strength gains, at least two training sessions per week should be scheduled.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Perform one set of 8–10 repetitions for each major muscle group 2–3 times/week with a day of rest between each workout.

“Essentials of Cardiopulmonary Physical Therapy E-Book” by Ellen Hillegass, H. Steven Sadowsky
from Essentials of Cardiopulmonary Physical Therapy E-Book
by Ellen Hillegass, H. Steven Sadowsky
Elsevier Health Sciences, 2010

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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  • Hey Aaron, I’m a huge fan of your videos. But I’ve been having a problem finding a good explanation online of explaining a good workout routine and how to increase it to build muscle for an Ectomorph body style. Also the foods with proteins you should be eating for people with a high metabolism. I’ve tried working out and it does little for me and really need help trying to figure this out. Could you please help me??

  • So you’re saying we should take 3 cla caps 3 times a day… what about quadracarn 3 caps of that 3 times a day too? Or just 1 cap 3 times?

  • Hi Guru Mann, Thanks for all the info, I have a question, what if I want to workout early in the morning, can you suggest which meals to switch?

  • I’m so confused are u cuting or bulking up rn lol I don’t understand how u trying to gain muscle but you loosing body fat that u need on a diet of 1gram of protein per pound is what u need to maintain muscle not add 1.5g per pound if you want to see muscles grow u need to see a personal trainer your giving these new people bad lift advise. but that being said maybe that works for your body everyone body reacts different but if I did what u do I’d stay where I’m at or even maybe loose some size n strength

  • Dear brother,
    As per your previous video you have said to do cardio in morning empty stomach to loose body fat.
    So. Can I take l cartinine & cla on empty stomach first thing in morning before cardio? Will it help to loose body fat fast?

  • I am honestly, super fucking excited to start this program! I currently weigh 240 pounds, at 5’ 10”. I’ve been working out for a month, and basically I’m just spinning my wheels. Sadly, I haven’t lost any weight, in fact, I look worse. As soon as your programs available, I’m hitting it like a wild man.

    I know it probably doesn’t mean much, but I’d like to extend a sincere, thank you! Your videos and advice have truly, and I mean truly helped me at all aspects of my life!

  • im a fan frome algeria dud i love the way you simplfy things i realy like ur tips good luck u are the best my salutations to usa

  • Starting working out again soon, using everything you have given ( bodybuilding.com & youtube videos/info) as a guide. Not sure if I can afford the 5 supplements you mentioned in video, on bodybuilding.com you put out a basic form for the workouts however didn’t mention specific exercises, I’ll probably be filling these in throughout the next month (with your continued support and help through youtube & bodybuilding.com) and i’ll most likely cut down on amount of different exercises you put in form.

  • Yo alpha!
    Are the supplements (fat burning, fish oil..) also good for women?
    My girlfriend really wanna get back in shape (although I’m telling her she’s already in)
    So I was thinking I’ll order some supplements for her:)

    [it may be a good idea to start a sub channel/playlist for women;) ]

  • You have something great going on here but please cut down on the endorsements. It’s making the stuff you say hard to take seriously.

  • You said you are now doing cardio after weights in the morning. Since you strongly endorse fasted cardio, are you fasting before your strength training on those days?

  • Good old Jim. Has to put down everyone else in the industry to make himself seem like he’s the only legit one. I guess that helps sell supplements and programs. So someone who does that program with resistance bands is going to get the same results as if they were in the gym with all the equipment throwing around heavy weight? More lies. Just like gaining 25 pounds of lean muscle in your 12 week shortcut to size program.

  • hey i just started working out again a month ago and i’m gonna be 16 in 2 weeks and 125 lbs but i recently hit a plateau on the bench at 115. it’s really frustrating cause i couldn’t bench the bar the first day and i just kept getting stronger and stronger. anyone have tips on how to get bigger as a skinny guy and avoid plateaus?

  • So is it a problem if one has to skip a workout-day (e.g. injury, too busy). Is it asking us for 100% consistency with the program schedule or is there some freedom/flexibility?

  • The CLA label recommends 1 tablet 3 times a day. Do you take 3 tablets 3 times a day? Just wanted to make sure because I didn’t want to start taking more then I should be?

  • You guys ran an intermediate program despite being beginners (except for one of you). Simple linear periodization and enough calories would have basically yielded the same results…

  • Reviews on those “fat burners” are horrible! Listen there is no doubt your an amazing talker/sales pitch youtube guy, but i dont think your 100% trying to be helpful to people watching you! Stop pitching shit

  • This YouTuber does a great job with ALL of his videos! I hope he visits LA and checks out http://www.Newtoncadetscholarshipfoundation.com

  • Okay so i have been following this channel for a long time now, i really really need some help, my problem: weight loss and fat burn being a 16 year old teen. My body fat percentage is 25 percent, my Height is 5 foot 8 inches, my weight is a huge 106.5 kgs (the machine that calculated this says that i need 2000 calories daily to maintain this weight). I really wanna get fit and healthy, thing is that I started going to the gym around 10 days ago, and many people have been telling me different stuff, my trainer tells me different, this is making me confused. I have lost around 3.5kg is 10 days of time by dieting and hitting the gym, but my question is that, IS this weight loss healthy? Will this affect my growth, I’m in the last stage of puberty too, my trainers has told me to do around 40 minutes of cardio daily (10 mints each on Treadmill, stair mill, eliptical and spinbike). I read not too long ago that cardio can suppress testosterone development and should i do weight training….right now, i do cardio exercises and CrossFit workout, A friend in the gym told me that if i don’t do weight training at least 3 times a week, this will be harmful for me when i will try to build once i am fit, whereas another person tells me to not lift weight cause that might harden my body at that shape and losing fat and defining my body might become hard for me, I don’t know much thats why I asked this question ( my diet is Breakfast: 2 egg whites with black coffee lunch: veggie and fruit salad, Dinner: grilled chicken breast… no sugar, no milk, no carbs, ) and I really hope to get some help and would be grateful

  • cool video and great results even as a newbie anything will give you results. But trust me when i say this, you should really change form, only the tall blonde guy knew what he was doing, all of you others should be careful or you will snap your shit up, and dont let your gf go for a max if her form is that fucked up. A wrong deadlift can fuck you up for life and that is no joke. keep lifting bruh

  • -Fat burners are unnecessary for 99.9% of people. They’re only worth it if you want to get contest lean. On top of being a waste of money, they also carry side effects and health hazards.
    -The idea of post-workout meal timing / protein timing has been debunked. It is only valid in the case of fasted athletes, which does not represent the real world (unless you train fasted but that’s been shown to be sub-optimal). For 99% of people getting a meal 2-3 hours after your workout instead of 15 minutes after works just fine.
    -The idea that your body can’t absorb more than 20-30g of protein per serving has been debunked. Your body can only absorb a certain amount of protein per hour, which is where the confusion comes from. But the food stays in your system long enough for a serving of 100+g of protein to be absorbed entirely. There is some benefits to spreading out protein intake over multiple meals, but for the most part it doesn’t matter all that much. Some people get jacked while eating a single meal per day.
    -1g of protein / pound of bodyweight is unnecessary. It’s safe and it has its advantages for cutting fat since protein has higher satiety effects and better thermic effect than other macros. It also has the advantage of better muscle retention while dieting down. But 1.2-1.6g / kg is enough when it comes to bulking up and for hard gainers especially having too much protein makes it hard to get enough calories in. It also takes away from carb intake which might mean lower energy in the gym. High protein diets are good, but not necessary unless you’re dieting down to single digit body fat. They can also be expensive.
    -The idea of taking a single amino acid in isolation is based on the false premise that you don’t get enough of said amino acid the moment you get enough protein, which is not true. Especially in the case of high protein diets like you’re advocating. It’s a waste of money. It doesn’t hurt, but it also doesn’t really help.
    -Training body parts once a week is sub-optimal for natural athletes. When on steroids, it works just fine, which is why the pro bodybuilders are advocating it. But for natural guys, the muscle protein synthesis window is around 2-3 days. Research shows that training each muscle group twice a week is by far better than once a week for hypertrophy, and 3+ times a week adds to your strength. Training a muscle more than twice a week has not been proven to produce more muscle gain, but it also can’t hurt. A push/pull/legs split 6 days a week, upper/lower split twice a week or full body split 2-3 times a week is optimal. Bro splits also work, but slower. Also focusing on compound movements with free weights produces more hypertrophy and far more strength gains than focusing on machines and isolation work. Those should be for accessory movements at the end of a training session comprised of mostly free weights compounds.

    I love your channel and I know you’re well-meaning here, but please stop spreading outdated pseudo-science. Do the things you advocate work? Sure. You wouldn’t have built such a great body if they didn’t and at the end of the day what matters most is consistency and dedication. But do they work optimally? No.

  • Alpha I sprained my wrist at school playing bumper cars with my friends and now I cant workout, do you have any suggestions to make it feel better. Btw I can’t write either

  • Hey alex my question is that how to choose the program if i am dealing with shoulder injury from a very long time & due to the this injury I am unable to perform any exercise because of strength issue so kindly suggest any program by which i can get beast strength in my my body & recover my weak body part Asap.

  • what happen with the great training videos that Alpha M used to have. All become a sell marketing videos and BS information. Very disappointed.

  • Did anyone running this program have any issues with squat and deadlift on the same day? Never done it prior and it’s taking its toll haha

  • I have been folowing your work for some time, since then I went on the keto diet and followed your workout plans, I went from 138kg to 76kg, I look good, feel good, am well groomed, my entire life has been enriched by your content. I don’t subscribe to people easily, but with this channel, it was easy and I always reffer my friends to your work. I have met this guy on YT saying that you are basically a scam, left a decent comment setting him straight. Love your work, keep it up, thanks for everything, just felt like sharing my thoughts. Cheers

  • Im training with weights for 10 years and calisthenics for 1 year im 1.94 cm and 104 kg.. i found calisthenics exercise gives me more mucle and pump and i dont need to train my mucles so many times to keep my body big like the weight lifting… Why its so effective for me? I dont understand i think is better for gain mucle mass

  • I think guys that ur content’s awesome, but also I think it’d be good to see a video about nutrition, I mean all we know that nutrition is a big key factor to get in a great shape, and u guys are in a great shape too, so my question is, can u make a video about ur diet? thanks

  • Hi! Thanks for your work guys! I have one question. If we want periodizate by weeks, 3 strength, 6 hipertrophy… In strength for example It is a good idea do all exercices in 3-5 reps range, for example pullups, dips, squats and bench for chest, all 3-5 same day durimg 3 weeks? Thanks!

  • My forearm hurts when training planche. I’ve been training it for some months and all of a sudden this pain appeared. What can I do to fix it?

  • Aren’t sets of 6 kind of excessive? I mean if you’re only going to work out an hour 6 sets of an exercise will eat up 10-15 minutes easy.

  • sir k bohot se latest video dekh k aa rha hu me is video par………… kaasam se sir is video me chagan dikh rhe hain…….. so sorry par hasi aa rhi hai

  • I purchased the Basic Bundle levels 1-5 from you guys earlier this year. Is this an add on to that? An upgrade? Or completely different program and purchase? Can the app be accessed separately from this? Great job by the way!

  • Sir El Eggs! It would be very helpful to many of us if you could tell us workout for home that would help in burning fat and building muscles ��

  • How do you warm up for calisthenics? Do you do a one size fits all warm up or a specific one depending on the exercises you are going to do?

  • Good push guys, good video, good music…y’all have given me motivation to finish the program, I’m in week three

    All in all good stuff guys

  • Great video, thank you.
    Does reducing rest has the effect as increasing difficulty/adding weight?
    If I don’t want to add weight, can I just simply manipulate the rest so that I train in the 3 rep ranges?

  • Thank you! Tell me, you guys paint yourselves white for Fasching and go as Greek statues, right?:)
    Would you consider a video on nutrition? I know there’s tons of information out there already, but hearing it from you somehow drives things more into my brain than reading it up myself.

  • Great video, really helped me clear a lot of my confusing for my workout schedule! The choice where to mix it all together is it similar to the drop set technique or the same?

  • You should do a video giving more detail on the supplements you take. Is there any precautions to know before taking these(need to drink a specific amount of water)? Do you mix your powders into 1 drink or drink multiple different shakes with only 1 supplement per drink?

  • What about doing that but having the same exercises with different rep ranges in a single workout and then alternating?
    Day 1
    Weighted push ups 3×5
    Weighted pull ups 2×10-12
    Day 2
    Weighted push ups 2×10-12
    Weighted pull ups 3×5
    Or something like that

  • Hey, so I don’t understand why high reps are important. I get why training for strength and hypertrophy is important, especially if you have certain goals but for an example if I don’t have a goal to do 50 push ups in 1 set, why is this important? Thank you for the video though and best of luck!:)

  • Some of us also successfuly mix those modes up every couple weeks or even throw in two work outs a week one low rep one high rep:). A lot also depends on which muscle it is and really how we feel that day plus any strength goals or lack there of:D
    Despite that though I spent over a decade getting almost nil results until I started to eat for micronutrient density suddenly it is as if I injecting test into my butt… my undershirts became too tight even though I lost total weight according to the scale. So… yeah diet is underestimated because few people have ever seen what a good diet looks like even you vegans ;P

  • I’m not saying you’re wrong, but when I see this videos is funny because growing muscle is so damn complicated and gimmicky, but everyone around me builds it doing whatever except me, I guess I’m just cursed.

  • If you’re leaving your wrist wraps and belt on after every set, they’re not tight enough. Also, work on your form. I don’t care if you’re beginners. Form always comes before weight. I’d rather squat 445 clean than squat 500 shitty.

  • He’s ripped at 152 lbs! I’m currently 165 lbs and skinny fat! I guess I need to lose some body fat first before trying to get ripped/shredded!

  • Sir u mentioned in ur diet chart to include boost……sir i want to know…is that testosterone boost supplements u r talking of?

  • Sir jab agar 1st week schedule fhirse 2nd week same way me follwe karna hai ya kuch new add karnaa hai please suggest me i am confuse and there are lots people are confuse please suggest sir

  • all you guys there and none of you were spotting each other on the squats, thats crazy to me. when going for 1 rep maxes its so important to have a spotter, especially when you’re not really used to handling heavier loads. that dude that failed his attempt could have really hurt himself.

  • How are you estimating 3300 calories sir?

    2300 is my calorie maintenance. If i add 200 more calories i will automatically be on a surplus.

  • Uhhhhh 1.5 lbs of muscle in 2 weeks? No.. more like water weight..
    and those pills do not “SHRED FAT”
    cardio does. No such thing as a fat melting pill.

    Time to Unsubscribe…

  • i just want to say thank you, you’re one of the few youtubers who helped me lose weight, I am 17 yrs old right and I wanted to lose weight when i was in middle school but i never “had the time” (people say this but i realize now that you always have time) last year i weighed 221, height 5’7 at the age of 16, now I am 17, i weigh 166, height 5’7 but i haven’t met my goal yet, my goal is to weigh 158 or 155. Anyway i came to stop by and say thank you

  • The video is excellent, it would be good to do a little summary in the description of it talked about everything!
    It is easier to follow and understand the content for people of other languages!

  • Thanks a lot Jim for providing all this information, well-researched education, helpful tips, and descriptions. Bands are definitely underestimated and the best you can do when stuck at home or on travel. Thank you for inspiring and motivating me for more than 10 years.

  • Hey Guys, we hope you like the video.�� After 4 month of work we finished our NEW Body Transformation Program. �� Save 10% by using the code: Transfrom10.
     If you want more Ifos about the program visit: ▶ https://www.calimove.com/p/transformation-bundle

  • I started this program this week. Thanks for putting this together while gyms are closed. I have grown to love the bands. The workout is tough.

  • I got your bands at home and literally kicked my butt with them this last week of being quarantined. I never realized how awesome they truly are.

  • That’s a great workout program.
    But the bands are out of stock now.

    So I’m doing the above workout program which uses homemade equipments & effective to be honest

  • Too much leaning forward, not always going parallel, these guys need to do 180 lol, they lean forward and take weight off the quads and put it all on the lower back.

  • This is coming from a fellow beginner going through linear progression and making great results: I’d Highly suggest something like Starting Strength while watching his platform tutorial videos and other form videos from Alan Thrall, Omar Isuf, or Brian Alshure.

    My progress so far after about 2-3 months: Squat went from 275×1 to 280×5, Deadlift 315×1 to 325×5, Bench 185×3 to 190×5. I only weigh about 165lbs

  • you guys need to understand that it is totally fine to go light while perfecting your forms, lift your weights not your ego. I used to squat empty bar like i didnt know shit for a good 4 weeks and later with an increment of 2.5lbs each week. Guys who smirked at me the first 3 months now sit down asking for tips on how to squat 3x their bodyweight 1RM ��

  • When you fail like that just dump it. I used to train with Sam Byrd and missed an 800+ squat and instinctively reached over and grabbed safety pin like you and got his finger under the bar. It literally popped is his finger open, it squeezed it open like a tube toothpaste

  • Guys, this guy is just a really good salesman. “Hey, Here’s a link to buy supplements to get you fit” he doesn’t know anything about true fitness. PLEASE do not take his advice for your own sakes..

  • I have basketball practices in the offseason so will I be able to do this program along with my practices or will it be too much? I don’t know if having basketball practices alongside the gym sessions will be too much volume. I am hoping the program will increase my leg and arm strength so I can become a better basketball player.

  • Thx a lot!!
    If I do the light, medium, hard weights throughout the week at the gym, how many sets should I do per muscle group in one day?

  • Regarding form, I suggest spending a lot of time working sub maximally and really locking in form. Technique and teaching your body how to lift efficiently and correctly is so important. For your bench press, try slow negatives and pausing at the bottom, builds a lot more control and power from the chest instead of bouncing. Same with squats. For deadlifts, chris duffin’s video with mark bell is the video i watched and learnt my deadlift form from, and my results have since improved dramatically.

    Still, very impressive progress for only 6 weeks.

  • After you build that body you need some sexy clothes to show off that sexy body right? So come check out the Best place to shop for men and women’s fashion, fast free shipping.

  • If i will cntune ths routine for a 12 week nd my body will give a plateau thn what will be solution on it, waiting for ur rply sir…

  • Ok, so I am a pretty unfit woman. When I started I could not do 1 push up on my knees. Now I manage to do 3 sets of 5 reps on my knees. I can’t do any pull ups at all. How do I get there? Does anyone have advice on how to increase and decrease difficulty on such a low level? Or should I just keep going with my strategy “as many reps as possible for three sets” until I get to a range where I can comfortably control difficulty?

  • Ich bin froh Ihren Kanal entdeckt zu haben. Bin Anfänger und schaffe mir gerade einiges an Geräten an. In vielen Ihrer Videos kommt eine Klimmzugstange zum Einsatz. Ich hätte gerne gewusst ob Turnringe eine Stange ersetzen können oder sollte man beides haben. Ein kurze Auflistung über Must-haves für Calesthenics-Einsteiger wäre sehr hilfreich. Außerdem überlege ich das Programm 1-5 zu abonnieren. Wären die Videoanleitungen in deutscher Sprache oder so wie hier auf Englisch? Bitte um Info!

  • You guys could have deadlift more if your form was better. You guys are sqauting the weight up. Your mom is fkin up her back with that form

  • Im starting the program tomorrow, but not leaving much time for rest before my comp ahhh. How many days after the last workout did u start testing maxes?