Beefy Calisthenics: Step-by-Step Guide to Building Muscle with Bodyweight Training 9781777324353

Table of contents :
Introduction
Chapter 1: The Science of Muscle Building
Is the Gym Really Necessary?
The Natural Calisthenics Body
The Importance of Muscles
Hypertrophy: How Muscles Grow
The Role of Hormones in Muscle Growth
What to Expect to Learn
Chapter 2: Nutrition
Carbohydrates, Protein, and Fats
Ideal Sources of Protein
Calories In, Calories Out, and Building Muscle
Your Basal Metabolic Rate
Ideal Sources of Nutrition: The Mediterranean Diet
Risks of Bad Diets
Chapter 3: Rest, Recovery, and Consistency
The Importance of Rest and Recovery
Maximize Muscle Growth With Rest Days
The Role of Protein in Recovery
The Underestimated Importance of Sleep
Chapter 4: Proper Exercise Selection
Compound vs. Static Exercises
Compound ExercisesStatic Exercises
Whole Body Workout
Pull Exercises for Upper Body
Pull-Ups
Chin-Ups
Push Exercises for Upper Body and Core
Push-Ups
Dips
Exercises for the Core
Leg Raises
Side Planks
Superman
Lower Body Exercises
Squats
Calf Raises
Chapter 5: Nine Fundamental Movements to Master
Pull-Ups
Chin-Ups
Push-Ups
Dips
Leg Raises
Side Planks
Superman
Squats
Calf RaisesChapter 6: Your 21-Day Workout Plans
The Importance of Planning
Cardio Exercise and Diet Plan
A Note of Caution
Shoulders
Lower Back
Knees
Positivity and Motivation
Pre-Planning Principles
Beginning with the Basics
21-Day Plan: Four or Five Exercises Per Session
21-Day Plan: Nine Exercises Per Session
Your Initial Progress
Cardiovascular Conditioning
Chapter 7: Progression
Mastering the Basic Levels
Basic Level 1
Basic Level 2
Basic Level 3
Transitioning to Intermediate Level 1
Intermediate Level 2
Transitioning to Advanced Level 1
Transitioning to Advanced Level 2 and More Advanced Calisthenics
Pull-Ups and Chin-Ups with Leg Raises
Horizontal RowsReverse Grip Horizontal Row
Diamond Push-Up
Handstand Push-Up
One-Arm Push-Up/Archer Push-Up
Straight Bar Dip and Parallel Bars Dip
Tucked Planche Progressions
Lateral Lunge
Chapter 8: Troubleshooting
First, Do No Harm
You Are Unique
Give Your Muscles Time to Build
Bodyweight Calisthenics Q&As
Things You Might Be Doing Wrong
Chapter 9: Myths and Misconceptions
Conclusion
Reference List
Image Sources