Lockdown workout routine at home (with transformation pictures)

[Rainerchen]

I want to share with you what specific training routine worked for me.

It is CALISTHENICS

You can do it at home. Only takes 1 hour per workout and doesn't need much equipment.

Lets start with the before and after picture (7 months in between)

I achieved this with alternating cutting (caloric deficit) and bulking (caloric surplus) cycles. Nutrition is a big topic itself which I don't want to cover here...
If you have questions regarding nutrition feel free to reach out to me.

Equipment:
- door pullup bar
- gymnastic rings

Training Routine: 3 times per week alternating workout A/B
Note: The most important part is that you improve in reps over time and reach the upper limit. After that you can increase sets or move on to more challenging forms of the exercise (e.g. one armed push ups).

You can see on youtube how every single exercise works.

Workout A:

Workout B:

Notes:
Perform the exercises slowly and controlled! Challenge your body but only go to complete muscle failure (no more rep possible) for isolation exercises.

Example
Monday: A
Tuesday:
Wednesday: B
Thursday:
Friday: A
Saturday:
Sunday:
Monday: B

Thanks for reading

 

[Neurose]

juicy cope
insane if legit

 

[Deleted member 10524]

solid thick tight

 

[randomuser2407]

Pistol squats are a waste of time, I can do over 100 bodyweight squats and I still have skinny chicken legs.

Calisthenics only works for the upper body and only for mesomorphs, not for ectomorphs. Weightlifting is essential for ectomorphs

 

[JustBeCurry]

just waste 7 months of your life doing pussy bodyweight exercises theory

 

[Deleted member 11999]

That's insane, good for you big guy. Pics real?

 

[ifyouwannabemylover]

just waste 7 months of your life doing pussy bodyweight exercises theory

who cares if it gets him results

mirin op

 

[court monarch777]

just waste 7 months of your life doing pussy bodyweight exercises theory

it only works if you have the least effort, which does not seem to be the case

 

[blueeyeswhitedrgon]

Ok how much u bench

That's what I thought