✅Rule # 1.

    ✊Be Patient and Consistent             

It sounds like a no brainer, but you will hear me talking about it a lot. Why?

Because it’s the number one killer for those taking up calisthenics.

I don’t know about you, but if I don’t see results within a few weeks I am freaking out, I troubleshoot things, I change my diet and I go nuts. My attention span is very short and I have no patience whatsoever. It is so strange that we, as humans, want everything good to happen very quickly despite knowing the fact that to achieve something worthwhile you need to give it your all for a significant amount of time. 

Nothing good happens overnight. Patience and consistency are critical factors for success. No great strength and physiques were built in 4 weeks.

What I want you to understand though, is that this is even truer in calisthenics. The reason why strength gains are so significant and stay with you for life is that building them takes time and you do that by slowly conditioning your body into it. Your nervous system needs time to adjust. So right here and right now I want you to set yourself on a journey of a lifetime.

Keep an eye on the prize and set short-term goals to keep you going. But focus on the process, on being present, on keeping the training every single day, on developing your body awareness, on training your skill. Yes, you can gain some decent amount of muscle in a short period of time with the right tools and regime, but do not expect to see results overnight. 

Remember, it’s not a routine, it’s a lifestyle. Go slow but be consistent. Your nervous system will be slowly getting used to different movements and getting stronger.

✅Rule # 2.

    👊No cheating. Focus on the full range of motion.

This one is a killer.

I see so many people doing half push-ups and saying that push-ups are not sufficient to build your chest muscles.

Whaaaat? Most of the people doing calisthenics simply are doing it wrong.

Now, I know it sounds basic but it can literally make a difference between you succeeding and failing. Performing all your repetitions in a controlled way with a full range of motion, taking it all the way down and all the way up is critical to your success.

First, you train for quality, when you get your form perfect, you can move on.

Another benefit of it is really exploring the movement and becoming hyper-aware of your body, your muscles, little tensions here and there. When you focus on that, breathe in and out it brings a different quality not only to the exercise itself but to your whole workout. 

A recent study even verifies that you can maximize your gains in strength and muscles by doing a longer range of motion compared to cutting it short.

Try going super slow, try squeezing everything is there and feel your body, try to be as present as you can.

It’s hard especially when you are just getting started with calisthenics so keep that in mind.

✅Rule #3.

    ☝️Push yourself with progressive resistance

This is the most important rule of all especially when you are just getting started. And although it’s so obvious in weight training when you just add weight, it must be rigorously applied to calisthenics.

There is a simple rule in getting better.

You constantly need to go further, you need to push yourself, you need to go beyond whatever you have right now. And this is a mindset thing.

Like in personal development to grow you need to keep on getting out of your comfort zone, same with fitness. I don’t want any of you not progressing. I don’t care what level you are, how good or how bad you are.

Every single day I want you to do a little bit more.