30 Bananas a Day!

Below I have outlined the routines I've used over the last 9 months to attempt to build muscle with just calisthenics.  All movements are performed with explosiveness to engage the most muscle fibers.  Although I agree with most people that weight lifting is the most effective way to build muscle.  I disagree with those that say you can't build a descent amount of muscle using only calisthenics. 

a slash (/) will denote a super set

Week 1

Monday and Thursday - upper body super sets

a few wide grip pull ups as a warm up

-Muscle ups, I can only do a few, so I do a swinging muscle up where I don't actually go over the bar / Dips for chest (dips on rings are best)             3 sets

-Decline (feet elevated) pushups/wide grip pull ups              3 sets

-close grip chin ups/wide stance pull ups, side to side         3 sets

-hand stand push ups/body weight rows, elevate feet so that you are hanging parallel with the ground and pull yourself up, use a chin up grip (palms facing you) to put more emphasis on biceps.                                                                                    3 sets

-hanging shrugs, this motion is best done on the rings, but you just hang upside down and shrug your shoulders to work the traps/diamond push ups   3 sets

Tuesday and Friday - Lower body



- Jumping squats (as much airtime as possible)/Walking lunges (10)   3 sets

- Jumping squats/side to side lunges    3 sets

- 100 yard sprints   10 sprints

Week 2

Monday - Chest, Tri's, Shoulders 

- Dips - 3 sets

- Diamond push ups/Hand stand push up super set - 3 sets

- Clapping push ups - 3 sets

- Wide grip push ups (side to side)/body weight skull crushers - 3 sets

- decline (feet elevated) push ups/hand stands until failure - 3 sets

Tuesday - Legs


- Jumping squats (as much airtime as possible)/Walking lunges (10)   5 sets

- Jumping squats/side to side lunges    5 sets

Thursday - Lats (back)

- Wide grip pull ups - 3 sets

- close grip chin ups - 3 sets

- hammer grip (palms facing each other) pull ups - 3 sets

- body weight rows (pull up grip, palms facing away), elevate feet so that you are hanging parallel with the ground and pull yourself up.       2 sets

- body weight rows (chin up grip, palms facing you), elevate feet so that you are hanging parallel with the ground and pull yourself up.       2 sets

- -hanging shrugs, this motion is best done on the rings, but you just hang upside down and shrug your shoulders to work the traps.        3 sets

Friday or Saturday - cardio, I run a 5K

Before my experiment.  I was strong, but this was before going vegan (or raw), and before I started calisthenics.  I was also fat.  And that is Abigail in the photo. 

After 9 months of Calisthenics only

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Replies to This Discussion

Really super, Justin!!! Thanks for sharing! For anyone who would like to delve more into bodyweight calisthenics, check out 'Convict Conditioning' by Paul Wade. 

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