#1 Method To Build Strength & Muscle From Home (Complete Masterclass)

in this video I'm going to break down how to gain muscles and strength with the most effective way possible while training at home you will understand the number one method for progressing easily and what makes this method number one is the fact that if you don't progress is because you're making a mistake it's never because of this method listen I waited 8 years yeah to make content and when I make it I make it properly right so here you go this method alone yeah can take you to at least 40 pull-ups and at least 80

dips in one set at least even if you're a beginner so this works for every level and it doesn't matter if you struggled to get in shape before or things were hard you didn't progress if you listen to this video properly and you note everything down and you remember everything properly it will take you as far as possible when it comes to training at home and body weight which means there's almost no better way to train at home and I know that many of you here watch a lot of fitness videos online or related to

bodybuilding how to Target this muscle how to Target that muscle you're into this kind of stuff as well yeah here I'll mostly teach you how to get stronger so you'll definitely learn how to get to a pull-up how to learn a dip yeah you go through all these details and what's very important is you're just going to gain strength if you want muscles you'll just have to do sets until failure yeah while trying to maybe progress the overload once and while having good control technique this is for gaining muscles I just don't find it too

interesting like just one goal to gain muscles which you know you will not even notice the difference at all yeah you will notice the difference in muscle gaining only if you take some pictures because you see yourself every day so even if you change you're not going to notice it if a relative or a friend of yours will tell you you're getting bigger then you will know you're getting bigger but with shrim guess what every second you know you're getting better so it's more fun to me again it's my opinion about muscle gaining it's my

opinion about bodybuilding for a reason there's many people who do bodybuilding because they love it I personally can't because of calisthenics because you do crazy body weight skills and you do a lot of you know like cool movements you get real shrim you you like you can do something you understand but again yeah bodybuilding is about showing your muscles so let them do it cool I support bodybuilding apart from the this part yeah that's the only thing that I don't support too much obviously because if you want to live a good long life full of

Happiness it's not a good idea to with this method you don't really need bicep CS you don't really need triceps exercises you will do compound lifts which means your shoulders triceps and chest will be trained proportionally your back and biceps will be trained proportionally because you're doing doing compound movements it give me very good proportional body and guess what am I the only athlete who I've seen doing weighted pull-ups weighted dips no I've seen many and they have a good proportional body again many of you are from bodybuilding they're into fitness but here you'll just

get a good solid proportional body good shrim at skills good useful shrim proper shm yeah so that's the good thing about this if you're all about targeting muscles and all this stuff we can move on from here yeah so again just listen to this video get the advices properly and you can start using them straight away I remember the number one rule with this method I'm going to explain to you if you don't progress it's your fault the method is very very good it can get you to at least 40 pull-ups and at least 80

dips at least okay even if you're a beginner so take the method seriously and you will progress this is one of the methods that many of my students who are part of my Discord Community are using and they PR press very well so if you're serious about achieving your training goals you're in the right place for the beginning of my journey I would say the first six months I was mostly into just body weight training after that I go into gym I started doing weighted pullups weighted dips a bit of random stuff at the gym

also but this didn't last for longer than couple of months so after that I started to combine weighted calisthenics with skills and I did it for a very long time for at least 5 years and now for the first time in my career I'm only doing skills to see how far I can go and body weight calisthenics is something cool because you can do it at home right and uh it's a very easy way to get into this do you think that at the beginning of my journey I was serious with training no you're very

wrong and I'll tell you something that would maybe even impress you for a couple of months I was forced to train by my friend my friend was forcing me to train I went to train because he kept asking me to train not because I wanted to oh look what he did to me now look what this [ __ ] did to me now so yeah by the way now he's my one and only best friend so yeah he did a good job by forcing me so the fact that you're maybe training a bit maybe not

too serious man just get into this and you will go far eventually with this body weight program you can easily go to 50 pull-ups and 20 dips which is the requirement before you start weighted pull-ups and weighted dips the fun part that's where your serious Journey Begins yeah it's like the the you learn how to walk when you can do 15 pull-ups 20 dips you start to learn how to run yeah you're running yeah when you can do 20 kilos for 10 reps on weighted pull-ups and 40 kilos for 10 reps on weighted dips you're

sprinting like crazy when you can do like 506 60 kg weighted Pull-Ups for 10 reps and 80 90 kg weighted dips for 10 reps that's when you're sprinting you're like you know like you're going all in so these are the goals for you yeah I gave you some goals now it's all you you need to make it happen and for the rest of the video I will explain the method in details so you know how to train properly what you're going to need for a equipment is at least a pull-up bar and a dip station

at least how you going to do pull-ups if you don't have a pull-up bar and of course we're going to mention the things you could do at home because many of you maybe don't want to go to the gym or they don't have a park nearby how can you do pull-ups without a pull-up bar of course we can come up with some things you can do on the door or some some weird stuff but man find a way to get a pull bar honestly like just be a bit serious about this at least just get

a pull bar it's not not that complicated you understand so get a pull up bar you can install at home find a park near you go to a gym maybe you know just get a pull up bar right well for stretching before pull-ups dips and push-ups what do you need to stretch Dynamic stretching so before push-ups you would do some damic stretching like this just move your shoulder a bit boom boom boom some light stuff you know that you learned at school just move your shoulders a bit around before pull up same thing just make

sure you keep yourself warm you keep yourself hydrated which means you you drink minimum 300 mL of water within an hour before training so 1 hour or 45 minutes before training because it takes a while for the body and the muscles to get hydrated so that's one thing and when it comes to food it like how long you eat before a workout it fully depends on the food you ate so if it's something with meat or chicken I would never suggest you to eat that before training before training you need or carbs or fats mostly

carbs s if your workout is around 1 Hour 1 hour 30 long fats if your workout is more than 2 hours but if you're listening to this video then your workouts will not be that long one thing I would suggest you to eat before your training is a banana with some peanuts so you get quick carbs you get some sugars which are used in the training straight away so the sugars will not affect you in a bad way in terms of health if you take it before training so it's not too bad of course don't

take like 100 g of sugar this is going to be too much but a bit of sugars is okay so one banana or one apple you take some peanuts or pistachos something just a handful of them go training you have fats and you're going to use the energy for more than 2 hours so that's what I eat you can eat different things there's many different variations but stick to one kind of food and that's it don't go training with a full stomach okay so if you eat something more intense a food that's more intense minimum

2 hours before training two to 3 hours before training if it's a very small meal like just a banana and pistachio 30 minutes before training GO train easily when it comes to warm up the best way I can explain to you the best warm up that I know from my experience from the old knowledge I gained is you're doing the exercise that you're about to do in the working sets yeah for example let's say in your main sets you plan to do four sets of four reps of push-ups that's your main workout that's you need

to do after warm up how do you warm up by doing the same movement but easier variation so what would be an easier variation of a normal push-up well maybe an incline push-up where you're not incline with your face down your incline with your face up so you go against maybe a table or you go against like um a a chair or something you go against a sofa and you do push-ups this is a easier variation of the same movement and then you do let's say four reps of that just light nothing special and then

after you do this you need to do one more set so two three sets depending on the movement is more than enough for your warm up and then you do same movement a bit more intense but it's a bit more intense so what would be more intense so something in between an incline push-up and a normal push-up what would it be well knee push-ups push-ups on your knees right you do again five reps of that and just you know I would say do the third set what would it be again it's you doing one push-up

one normal push-up yes it's it's something that is close to or similar to what you will do in the main sets and this is good because you will test how you feel do you feel good is everything okay and if you recover good if everything is a point in your program you eat good you're listening to your body right you shouldn't feel any weird pain or any weird Sensations you usually feel those weird Sensations when you don't recover enough and you mess up which you skip the warmup usually if you recover good and you do

everything properly you shouldn't feel anything wrong with you you understand so so that's your last warm-up set again you see how it's about doing the same movement that you plan to do in the working sets like same movement but easier variation you can find always a way to do an easier variation of something on the dips for example let's talk about dips what would be the best warmup for dips it would be you doing also dips but easier variation which means if your dip station is low just support with your legs a bit so do

a dip but help with your legs that's if your level is is around a few reps of dips in the working sets so in the main sets you plan to do couple of dips and then you're doing the last warm-up set which would be some negative dips or just one two body weight dips one two body weight dips which is you're telling your body okay you do the same intensity as the working sets and then the working sets will feel light like it will not feel weird because you just did the actual movement or the

intensity that you will do in the working sets it just you didn't do a lot of reps so Lally one two reps now when it comes to a pull-up let's say you're at a level of you can do maybe three sets of one pull-up you're at that level how do you warm up there you do a easier variation of the pull-up which would be you using a band so you use a band to do a pull-up use a proper one that helps you a lot and you can easily do a lot of reps with and

you do only free reps and why free reps now because in your working sets you will do a slow reping on a pull-up you do banded Pull-Ups pre wraps okay feels good then you take a lighter band a band that helps you less so you're doing something a bit more intense but not as intense as doing a pull-up and then you could do the last warm- up set a negative so you go on top of the bar you hold here use a box or something you find a way to get on top of the bar

boom slowly slowly go down boom that's it that's your last warm-up set a negative which is a very close to a actual set so you're close to what you plan to do in the working s right so that's the important part or what you could do in this case and again it's like almost the first time I suggest this to people but if you're at a level where you're doing only one two reps in the set let's say on a pull-up or on a dip you can do like half rep so you can do a

pull-up where you're pulling up to here that's it so there's no need to do more than six reps doing more than six reps in the warm-up is the weirdest thing you're just over Waring up like it's extra fully fully extra unless it's very very cold outside and cold at the gym but even then just wear something like put a hoodie on that would keep you warm but doing more than six reps in a warm up set it makes no sense but if in the working sets you plan to do a low rep range lower than

four or five then you do on the warmup also two to four reps maximum because why would you do a higher rep rench in the warm-up when you're doing a low rep rench in the working sense again it usually makes no sense so before training just move your shoulders around a bit and do the warmup I told you which is the same movement but you vary the intensity you do low intensity then a bit higher intensity then maybe almost the same intensity like in the working sets but a very low amount of reps or 90%

intensity or 80% intensity so almost the movement or the intensity you plan to do in the working sets and the working sets again is the main sets in your workout the most important sets these are the main sets we will talk first about the first level right which is you not being able to do a pull-up let's say you're even far from doing a pull-up well the best decision here if you're at home you don't have a g membership we talk about this first yeah then you use a band yeah so you use a band

or you do negatives or you do supported pull-ups right but a band is the best idea because sometimes negatives are hard to do it's hard to gain the position maybe you don't have a box or something to use to gain the position to do them so better if you're doing assisted pull-ups okay that's the best thing you could do of course you warm up with like you put the bun that way so that it's easy to warm up yeah like you feel nothing when you do pull-ups and then in your working sets choose the band

or put the band in a way that it doesn't help you a lot like you can do between let's say 5 to eight reps maximum so if you take the band after the warm-up let's say you do couple of sets of easy variation so you put the band in a way it helps you a lot so of course you put the band over the bar which is easy to get sorted you put it under your legs and then you gain the position and do pull-ups okay it's pretty easy to do this if you can't do

it just sort it out get the Pand put it on the bar try to play with it a bit and see how to put it under yourself okay keep your legs straight do not bend it any way because it's going to it's going to come there so you don't want that let's assume you don't have those elastic BNS to support you what you can do and this is very intense right you can warm up of course you warm up as I told you you imitate the movement you plan to do in the working sets but

you do a easier variation of it and if you're at a level where you can't do a pull-up yet but you're getting close what you can do is of course if you're very weak at pull-ups you do supported Pull-Ups so you find a bar which is a bit low and you support with your legs you do pull pull up your support of your legs and with time you try to support a bit less less less you do like four sets good ones not until failure close to failure then you rest like 2 3 days you

can do it again and so on once you get a bit stronger you feel a bit of confidence you can do holds so after the good warm-up after you've done your warm-up you jump and you try to hold here hold hold hold hold hold hold hold that's it do couple of sets of holds this is a very good exercise very good one if you get to let's say four sets of 10 seconds hold you can do a couple of pull-ups already or which is what's weird yeah and usually again never suggested but it's similar to

what you want to achieve which is a pull-up it's you doing C reps so you h on the bar boom boom boom if there's no other way for you to do them this is okay couple of sets of this and with time you try to do maybe a bit higher a bit higher pull-up and then with even more even more until you do a full pullup you're not doing sets until failure you're not going until failure you're not going close to failure you're choosing an intensity with which it's easy the technique you go explosive then

you may be okay explosive rep basically explosive reps slow control technique slow control technique is not what you need it's not even good for you like you don't progress in strength that fast if you go very slow yeah you need to maybe control the negative when you're doing a dip a bit you control the the negative a bit so if the speed this speed is 50/50 same speed up same speed same speed down 50/50 this is 50/50 speed on dips I would say it's 40 60 you see so on the way down a bit slower

on the way up a bit faster boom every time so on push-ups you can just do same speed 50/50 is good on pull-ups it's like also 5050 just go fast go fast but control yourself do not swing too much and you'll learn how to control yourself by flexing the ABS a bit same on dips so yeah on Pull-Ups you choose an intensity of the band or whatever you're using as an assistance with which you can do minimum six reps yeah and then what do you do if let's say you find out you can do 10

reps you will do four sets of five you see you do four sets of five okay if in the last set we you can see and you feel like you can do two or more reps then next training you can try for four sets of six instead of four sets of five you see if in the last set you feel like you can do two reps or more then you do more reps next training you got it because this rule will apply to push-ups to dips it's similar rule you never go until failure never never

yes I made a video about the two set method which is it will give you very good quick strength but before you do it you need to get to at least 15 pull-ups and 20 dips so when it comes to this method yeah you don't need to go until failure in the last set you should have at least two reps in reserve which means if you don't have two reps in reserve so you can't do two reps or more than what you did in the last set it means next training you're doing the same amount

of reps and sets same this method doesn't work if your last sets are too close to failure or too hard then you will not progress so just know that you're not progressing because of this or because you're making some other mistakes in your training but this method works for every single human being on this planet every single human being if you're not progressing you are the problem you this meth like I don't even need to give a new method I know most methods for gaining strength the best ones I'm not going to give you a

different one that's all you need of course the repr depends on the exercise you do for example let's say you do dips and you're at a progression where you found a way to do the exercise easier but you're at the level where your maximum with that resistance is six reps then you're doing four sets of two do not change the amount of sets but change the amount of reps when reps get easier so let's say you do five sets of two in the last set you do two reps but you feel like you could do

four or five next training try five sets of three you add one rep you see what you're doing this is the best rule that's the best way to get stronger you can get to even 40 reps and more with times so just this method yeah can get you very far in endurance literally just this method alone can get you from doing four sets of four pull-ups to even four sets of 40 pull-ups you understand if you stick to it and you do it properly yeah you understand so again your last set should never be until

failure you should have at least two reps in reserve if you have one reping Reserve do the same amount of reps and sets the next training and make it look easier once the last set looks easy and you feel like you can do two reps or more then you go for more reps in the sets for example on the push-ups the best way to do the progressions is on your knees or on an incline yeah on an incline on the knees I would suggest you if you get to let's say four sets of 15 or

four sets of 20 you can start doing them on the floor yeah so on the floor what you're doing is let's say your max maximum is four reps of push-ups your four reps is the maximum well then what you're doing four sets of two and okay you did for sets of two the last two reps felt a bit hard you felt like you can do one more rep maximum okay do four sets of two again next training quick advice about the dips I mentioned how you can get to one dip or a couple of dips

in the set the most fun way for you to learn how to do a dip is by improving your push-ups okay so have the goal to get to like 15 25 push-ups the more push-ups the better once you get to that level then you can do dips easily automatically okay not easily but easily it would be like 10 plus no you'll do at least three body weight dips at least five body weight dips if you're good at push-ups so the most fun way to learn how to do a dip if you can't do one improve

your push-ups get to a good level of push-ups I mean normal push-ups with straight legs not on your knees and then you can do a dip so look how fun this is with this method easy as [ __ ] there's no human being who will not progress with this method unless you're disabled so I feel bad if you're disabled it's okay it happens yeah but if you're not disabled then you're good you will progress easily again there's no human being who doesn't progress with this method and how often do you do this and of course

you should have a day dedicated to legs do some squats at home some body weight squats or some one leg squats it's it's a good idea okay you regret not doing them or walking lunges with no weights if you don't have weights this is what your cycle will look like push day next day pull day then leg day then rest and repeat you can do something like this of course 3 days in a row of such workouts is pretty intense but you're doing the body weight you're not going to feel it should be easy and

make sure if you do have Push day the next day pull day do not stretch your Lots on the push day which is the muscle you will use tomorrow do not do this you remember that stretch everything else apart from your Lots so it doesn't affect your pool day so this is the easiest structure uh I would even suggest you to give four days rest which means pull day rest push day legs rest repeat the cycle okay so this is the best work of structure recover don't do it more often that's the main reason to

why I got injured many times to why I didn't progress many times to why many things went wrong because I didn't recover enough and because I didn't warm up enough and because I did extra stuff more than I thought I need to because I I was smart you're not smart you're just making stupid mistakes that eventually you will understand that are silly they're silly mistakes you regret doing them so yeah your first workout could be a testing workout what's a progression or an intensity and how many reps you can do with that okay of course

warm up good and then do a set where you do maximum reps okay you find out you can do let's say 10 reps if your maximum is 10 reps with that progression or on that exercise then next training you're doing for sets of six and so on and so on and so on because you're doing them at home you don't need to use weights yet it's too early to use weights use weights after you can do 15 pull-ups and 20 dips if let's say you do a progression on push-ups your knee push-ups you're doing knee

push-ups after warm up your maximum is six reps then you do you can do four sets of two yeah five far from failure remember this rule remember it you're listening remember this rule far from fa you're not going until failure going until failure is the best way to gain muscles but we're here to get stronger we're here to get to good level you'll gain muscles if you want to use the two set method there's a video on my YouTube about it already as a bonus I will now talk about this muscle building set I will

finally speak about muscle growth and something important you need to know and how you can add it into what you're doing now this is something you can add on the top of the four sets that you're doing if your goal is really to get bigger also but keep in mind I would personally not add this set and you will understand why because the main reason is you will have to rest longer between workouts because it will make you more sore you will understand because you see the purpose of this program that you're watching now is

to get you into weighted calisthenics as soon as possible and that's when this muscle building and everything you want related to this is going to the maximum that's why now just keep training for strength you know you don't need to add this two days extra of rest between push day pull day and leg day just do properly like do train for strength get quickly to weighted calisthenics and then you go all in with muscle building and strength you see when it comes to muscle building once you go over 15 20 reps it's kind of more

for endurance so when you get into weighted calisthenics that's when things get serious and muscles are being gained to the maximum and when you use the two set method you don't only just gain very good fast solid strength but it's also very effective for muscle growth which means you can build all the muscle you want and the strength that you want with this method the two set method which is for later and if you can't do a single dip or a single pull up this program will get you very quickly to 15 pull-ups 20 dips

so you again finally start to do weighted calisthenics so take your time be prepared and then you get into it so 15 pull-ups and 20 dips is the requirement before you start this two set method to get to 15 pull-ups and 20 dips when it comes to how long it will take you to get to 15 pull-ups and 20 dips of course it depends on one thing first of all on your level second thing so two things in total is how seriously you're going to take it okay if you're suddenly serious like me of training

you will very quickly yeah I would say from 8 to 20 weeks again it depends on your level now and how seriously you take it so do not mess up and you will get there very fast and keep in mind if you're adding this muscle building set then it's going to take you a few weeks longer to get to the strength requirements that you're willing to get which is 15 pull-ups and 20 dips that's why I don't recommend it for now even if you don't do this extra set this extra muscle building set you will

still gain good muscles like you will still gain muscles like seven eight out of 10 okay so if you have the muscle building set it's going to be nine out of 10 or 10 out of 10 even okay so keep it for later basically you can do it if you really want to like muscles are even a bit more important than shm for you then you can but if shm is the main one and you want to get into weighted calisthenic as fast as possible and you want to start the two set method as fast

as possible then just keep it for later so the muscle building set it's just one set after your working sets so after you do the four sets one set you're doing of less intensity again I I teach you how already I spoke in this video how what's less intensity go less intensity do a progression of the exercise or less intense progression or variation of the exercise that you do in those for sets less intense variation max out maximum amount of reps this muscle building set should be minimum 12 reps maximum 20 but again just because

I gave you a number it doesn't mean anything you shouldn't aim for a number you just should go until failure but if you get less than 12 reps it means you didn't choose a easier variation that variation is still hard so you should have gone onto a lighter variation this is what it means and yeah once you get to like 20 reps on the muscle build building set just make it a bit more intense next training and again you should know how to do it if you watched this video the static stretching is something you

do at the end of the training so I'll attach some videos here showing you the stretching so this is something that you do at the end of training so when you do it what's going to happen is you're going to do Dynamic stretching at the beginning of training right so when it comes to warming up the wrist you might only need that before doing push-ups and at the end of training that's where proper stretching starts by proper stretching I mean static stretching so you hold it yeah or whatever you do you hold it I'll show

you the movements and here in this video I'm doing them dynamically but you do them statically so you do the movements that I'm doing but statically so you lean you hold a bit hold hold hold couple of seconds let go usually for every movement you see you have three sets of you trying to push the limits a bit push the first setep for every stretching movement is you just stretching a bit light let's say couple of seconds boom change the arm couple of seconds boom next set on the same stretching is you leaning a bit

more you lean more you lean more okay okay okay 10 15 seconds cool chill Next Movement or next same exercise but next set you do more intense so you lean properly properly properly okay now you rest 10 15 seconds after three you know just trying to stretch more and more more intense more intense then you do around let's say five to seven sets of you trying to stretch properly like you try to go deeper and deeper and improve the flexibility more and more almost every workout one advice is never do intense stretching one day before

the training do the stretching always at the end of training but if let's say today you have a workout and tomorrow also a workout never stretch the same muscle that you plan to use Tomorrow Never stretch it intensely it's not a good thing I ruined many workouts doing this because it's like it feels too relaxed so do not stretch the same muscle that you're planning to train one day before the workout okay it's very important information now what's going on with the diet let's talk about diet it's a very important part is the hardest part

of every athlete that you know about is the hardest part for me it's the hardest part for everybody everything is pretty simple we all know what's healthy foods yeah we all know that and we all know we need to eat a bit more than usually yeah so I would say the perfect amount of course if you're between the ages of let's say if you're until 16 years old then you might gain weight faster than people at most ages so if you're let's say um a teenager you can gain 2 kg in 2 months or 2

kg in every couple of weeks yeah so that's normal but usually you need to be in a surplus which means you should feel energetic from the diet you should gain slowly weight you should gain a bit of weight and the diet should be healthy and it should contain most of the nutrients and of course enough protein so and have a diet which has most of the vitamins or most of the nutrients you need of course we know it's healthy you can make omelette with some with whatever you're eating a with you can eat some meat

with vegetables you can eat fish you can eat some grains you can eat pasta we know what's healthy it's more about calories calories will decide if you're gaining weight or not because I'll you two examples of how calories work this two types of people let's say they're twins same genetics same everything same sleep one of them eats perfectly healthy food but 200 calories less than he needs to yeah one guy also his twin eats 200 calories more than he needs to but from very unhealthy Foods this guy will progress in strength a bit better this

guy will have a longer life he will not have too many problems of Health he will be chilling when it comes Health this guy will ruin his health a bit but progress faster in strength so it shows that calories are unfortunately a bit more important than nutrients but still the hardest part is getting your calories from the right Foods this is the hardest part because often the foods high in calories are not too healthy so if you're a guy with skinny genetics I mean with skinny guy genetics then it's going to be tough for you

but who said it's easy I've been struggling all my life with diet because it's tough I struggle today I struggle every day with diet because you need to do things you're not you're not you need to do things that you don't want to do you understand so that's why it's tough when it comes to how much protein you need in a day well honestly to most of you I would not suggest you to track it too much just e healthy make sure you feel good make sure you gain a bit of weight make sure you

progress in strength these are the main factors for you to take every gram seriously I have a feeling you're going to give up quickly because even top athletes cannot have a very very strict diet of course it's better if you have a very very strict but it's too complicated it's very very complicated so that's why I suggest you again eat enough so you feel good you progress in shrim you gain a bit of weight but not too much so that's the perfect amount and by the way the perfect body percentage for calisthenics is when is

below the point where if you flex your abs in good lighting if you flex your abs and you see no ABS then it means you need to eat then it means your body F percentage is too high or it's getting a bit too high get to the point where you flex your abs and you barely see something then you're at the maximum body percentage you can have in kising so you will be mostly doing pull-ups for your back right there's 10 to 15% of the muscles in the back which is not targeted yeah and one

thing about this is that it's okay this can only be an issue and listen this is the truth like crazy yeah this is only the issue if you're suddenly doing a weird movement or a skill or an exercise which involves the muscles that you got strong from weighted pull-ups plus those 10% of the muscles that you didn't really train too much so the 90% of your strong muscles are pulling and the 10% cannot pull as much and they get damaged they get injured but this is such rare case and this is not going to be

an issue you will be fine no those 10% of muscles will not look very weird very out of no you understand when I give a good method which I've learned from good sources and those good sources are the top strongest athletes in calisthenics the biggest Legends in the sport I spoke to at least 18 of them so I know what methods they use what methods they suggest to people so when people tell me that they're progressing very good I'm not impressed but when people tell me they're not progressing I know they're doing something wrong like

they're making some mistakes that they don't want to tell me and that's usually what the case is because admitting that you're making mistakes that you're wrong is tough It's the toughest part you understand so that's why people don't do it and they blame the program or they blame everybody else apart from themselves even someone like me who's so serious about training very very serious could like you very serious still make mistakes they're probably like minor like very small mistakes but they still affect your progress so if I make mistakes if all the people I spoke

to all the top a who are have World Records crazy records some of them actually make more mistakes than me you understand so again it's 100% that everybody makes mistakes you need to make less mistakes and always when you make a mistake that affects your progress admit that you're wrong and try not to do it again and say to yourself the reason I messed up the reason I didn't progress is because I made this mistake I'll try my best not to make it again this will happen 10 times 100 200 until you stop doing it

finally man if I don't know how the system works then who does oh listen to me and believe me this is um a good advice again proper good one I'm just saying good acting humble and that I wonder like what coach would look at this video and say that this method is very bad what coach if a Coach will actually say no bro this method will never get you to 15 pull-ups or 20 DS send me his address we're going to go and get physical yeah it's one method everybody will progress with it's easy to

understand and it will take you actually very it can take you to a professional level and by professional I mean a professional level of you know your endurance for example if you're only going to stick to body weight so yeah again it will take you very far and many people will go to very good level and all of you guys will achieve 15 pull-ups and 20 dips all of you but this is a good level it's a starting level like it's a starter pack in calisthenics yeah 15 pull-ups 20 dips you're already very close to

20 dips and 15 pull-ups very very close and and guess what once you get to this point I have an amazing video for you I made it's on my YouTube already explain in details man I'm going to take you to the next level top level knowledge is the two set method two sets two exercises more details in that video so quickly as quick as you can take this stuff seriously do not rush follow the plan follow the structure follow what you have to do get to 20 dips 15 pull-ups watch the two set Method video

and get to the next level there's no such thing as telling someone oh bro I was getting into calistenics I'll start calistenics soon you write it down okay on this day I start tomorrow if you didn't start already if it's one of your first times if you're thinking about it no words are nothing without action what you're doing is the most important thing no what you say what you say is one thing what you do is a different thing if if you want to be serious you need to do actions prove to yourself who you

are and what you do by actions first and know what you say get into it okay you'll be so glad that I pushed you so much and I motivate you to keep going that's the hardest part at the beginning is the hardest part until you get some results that you don't want to lose anymore so you're getting to this point where okay the results are good H feels good looks good A lot of benefits my family members notice it they say good things I want more so you you want it's like an addiction but a

good one right so you will want more you will not want to go back to those days like before you will not want to go back so I'm taking you through the first steps if you enjoy this video yeah do a quick boom boom boom it's quick like share boom boom boom quick one you see so only 3 seconds so yeah see you on the next video