Hi Christian,
Can you assist in creating a bodyweight programme for muscle gain? Or is it self-limiting?
Thanks in advance!
Sam
Well, it’s not really my area of expertise to be honest. It’s not impossible. But I don’t know enough about it to help you out. Convict conditioning (book) seems pretty good
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Check out the following;
Convict conditioning
Al and Danny kavadlo
Frank medrano
Invest in rings. Rogue sells good ones. Ring dips, ring chins, ring push ups, ring shrugs, and ring rows work well. Plyo and sprints for lower.
You can get ripped for sure but won’t have the size as you would if you did barbell focused training.
Read Complete Calisthenics by Ashley Kalym
You might have found your answers but i think principles stays the same as ever.
Work every muscle group 1-3xweek… Or to be more precise every movement pattern: horizontal push, horizontal pull, vertical push, vertical pull and legs (hinge and squat/lunge).
Try to fail between 6-15 reps on the given exercise. Of you can add Weight that’s all good. Of not find a harder variation (move from pushup to incline pushup, then to incline, then diamonds, then dips, then Archer dips etc etc), you can slow down the movente or add pauses to make them harder as well.
Have 8-15 working sets per movement pattern per week.
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