Bar Brothers Workout Program

Bar Brothers workout program is based completely on calisthenics and focused on constantly making the workouts more challenging. Bar Brothers founders Lazar Novovic and Dusan Djolevic have been able to make incredible strength gains and build ripped physiques without using weight lifting equipment. They have inspired people all over the world to commit to the movement that promotes healthy lifestyles and progressive calisthenics workouts.

Bar Brothers Mindset For Working Out

Lazar and Dusan greatly attribute certain mental factors to their fitness success such as motivation, discipline and consistency. According to them "When things get tough, we raise each other up. I believe consistency is the biggest key to success."

They maintain and promote the philosophy of never giving up no matter how tough it gets. "Many people give up when it gets hard but that is the biggest mistake. You have to believe in yourself and know that you can push past any obstacle".

The Bar Brothers also believe the power of team spirit and community support for driving individual success "Our family is full of positive minded brothers and sisters that motivate each other. So we all move forward together".

Bar Brothers Workout Program

There is no denying the hard work that Bar Brothers put in to maintain their physique. "We train 3-5 days a week depending on how much energy we possess. Anytime we workout we push ourselves to failure each time. That way we are always challenging ourselves and becoming stronger week by week. Some days we rep out to the max and some days we practice fun freestyle moves".

Here is a sample Bar Brothers workout that they have posted on Youtube. This routine is for working Upper body: back, shoulders, biceps and triceps.

15 reps wide pulups
15 reps bicep pullups
15 reps dips on top of bar
15 reps inner pullups
15 reps second hold on bar
15 reps dips
30 reps second handstand against wall for support
15 reps handstand pushups if you can
15 reps wide muscle ups if you can
Then do as many pullups as you can to burn out the set. Do 4-8 sets depending on yur level

You can customize the workout to fit your fitness level. Depending on if you are a beginner, intermediate or advanced, just lower the times and reps.

The Official System

Bar Brothers - The System is the official calisthenic program created by Bar Brothers founders that shows how to use bodyweight training to get in good shape physically and mentally. This is a complete calisthenic program that contains detailed, step by step nutrition and workout instructions that you can follow to get results. It is a 12 week workout program and comes with over 140 videos that shows how to perform the exercises and other content to keep you motivated to achieve a great body.

Bar Brothers Approach To Calisthenics

Bar Brothers is a fitness movement, a calisthenics training team and a fitness company that was founded by Lazar Novovic and Dusan Djolevic. Promoted as both a physical exercise movement and also as a mental development philosophy, Bar Brothers mainly focus on calisthenics as their workout approach as well as incorporate elements of motivation from music, speeches, videos and memes. 

The Bar Brothers movement is multinational and is practiced by members of most major countries in the world. The Bar Brothers company sells branded merchandises like t shirts, tank tops, hoodie and gloves in their online store. And they also sell a calisthenics training program called Bar Brothers - The System that is aimed at any man or woman who wants to transform their body and mind. The company has sold tens of thousands of copies of this program since it's launch.

Motivation

Motivation is incorporated as a very important aspect of the Bar Brothers movement and fitness programs. They regularly post motivational content to their followers on social media in the form of memes, audio and video. The rule that they live by is to be the best you can be. They believe that if you can apply this to all the aspects of your life you should have no regrets.

Nutrition & Training

Calisthenics or street workout is the only workout method used by Bar Brothers. Calisthenics is the art of using one's body weight and creativity to perform various exercises that build strength, increase muscle mass and improve flexibility. Progression is the key to building strength and muscle mass. The bar Brothers focus on constantly making their workouts more challenging and they work on the moves at least 2 times a week. Their favorite post workout snack is bread with peanut butter and sliced bananas. Good source of carbs, protein, and potassium.

The Bar Brothers founders as well as many participants of the worldwide movement have transformed their body shape with calisthenics only training. Lazar and Dusan said that bodyweight training has truly changed their life other than getting stronger and more ripped physically.

"Our type of training pushes your body to new levels. Therefore your mind is challenged and forces you to focus in on your regiment even more. The level of focus needed to perform some of these moves is ridiculous. It takes weeks of training and dedication. This builds the blocks to your fundamentals that can be carried on to any aspects in your life".

Bar Brothers System

Bar Brothers System, was developed by Lazar Novovic and Dusan Djolevic as a calisthenics fitness program that helps you improve your mind, body and life. The program will impart to you a 12 week step-by-step system that you could follow through on, and have the motivation, nutrition guide and workout routines to get in the best shape of your life both mentally and physically. The program covers all the fundamentals of calisthenic plus unique body weight training techniques to help you transform your body into a ripped, muscular shape in the fastest possible time.

Beginner Calisthenics Workout Program To Burn Fat & Build Muscle

Learn more about the beginner calisthenics workout program that you can use to build muscle and lose fat.

If you want to get a good body, but don't have a gym membership or you don't like being in gym environment, there is a good solution for people like you. Luckily, you can burn fat, build muscle, and get a great workout with calisthenics which involves using just your body weight to perform the exercises. Calisthenics workouts can be used for both burning fat and building muscle because it allows you to perform a wide variety of resistance and cardio exercises to get tremendous results once performed properly.

The Benefits Of Calisthenics Training 

Calisthenics is an efficient, fun and cheap way to exercise get a great body. Apart from fat loss and muscle building, the workouts can help increase endurance, improve flexibility and optimize cardiovascular health. It's easy to customize your workout program for your individual needs to achieve your specific goals. For example, if your goal is both losing fat and building muscle you can structure your workouts as circuits to achieve this. If you goal is burning fat, you can design your workouts with more cardio-based exercises. And when you want to build muscle there are lots of resistance exercises with progressive variations that you can use to create a good resistance training program to add mass.

The fact that calisthenics doesn't require any equipment except a bar for pullups and dips means that you can workout anywhere and you don't have to worry about spending a lot of money.

The Beginner Calisthenics Workout Program

This is a basic calisthenics workout plan for beginners. It is a full body routine that includes the basic calisthenics exercises that all beginners should start with: squat, dips, pullups and pushups. In this workout, the focus is on getting your body used to the basic calisthenics exercises. By doing a full body routine you hit all the muscles. You will build a foundation for strength and learn the essential bodyweight exercises to help you progress effectively into more advanced movements.

This calisthenics workout is a circuit routine, whereby you’ll do the exercises in succession with a 1 minute rest between exercises. Once you’ve finished all exercises in the circuit, you do it again. Aim for 3 cycles maximum. If you’re still able after the 2nd cycle is through, go for a third.

You'll perform this routine 3 times a week, allowing 1 day for rest after each workout session. As you may know you must give the muscles time to rest properly after working them so that they can recover and grow stronger.

Here is the workout program:

3 Chinups
30 Sec wall seat
12 Dips on chair
8 Squats
8 Pushups
2 Pullups
3 Leg raises
7 Decline pushups

Making Progress

If you want run of the mill results, then the basic calisthenics exercises is all you need do, but
if you want to get the absolute most out of your calisthenics workout, it's necessary to go deeper into the variations of the exercises to get maximum results. This beginner calisthenics workout program simply gives you a full body routine with the basic exercises that would prime your body for the advanced exercises.

As you know working out alone would not get you results, you need to make sure you’re following a good diet plan along with your workout program. The key is to get a good balance of protein, carbohydrate and fat in your diet. If you are serious about using calisthenics to lose fat and build muscle, I recommend checking the Bar Brothers 12 week calisthenics system. It's a full program that provides you with everything you need to know to get in shape with calisthenics.

Perfect Body Shape For Men

The perfect body shape for men is really based on people's perception that could be influenced by different factors. However, through the last century and a half society has seen a certain male body shape being held as most admirable over other types of male builds. Interestingly, the ideal body shape for men has changed over the years as a result of changes in culture and trends.

Today, the lean athletic physique that looks fit but not bodybuilder big is held as the most popular male body shape. There have been numerous surveys and studies conducted with men and women that reached this conclusion. However, if you simply observe the male celebrities and other men that women look at as sex symbols you'll see it's always guys that are in good shape but not overly muscular.

Changes Over The Years In What Was Held As The Perfect Body

Artist Nickolay Lamm showed that in in the late 19th century, the Dad-bod was the perfect body for men. "Having a large waist and chubby cheeks was a sign of wealth and social class". According to Lamm "before everyone had easy access to food, obesity represented wealth".

By the 1930s Hollywood actors like Cary Grant created the slim ideal. In the 80s when bodybuilding became a mainstream activity, when Arnold Schwarzenegger was the big action star, many guys wanted to get as big as possible. But in the late 90s the ideal shape changed to the lean toned body which continues to this day.

How The Trend Of Today's Perfect Male Body Shape Started

1999, the Year Fight Club Came Out, was the end of the bodybuilder look. when Fight Club came out, Brad Pitt showed the world that being slim and muscular was more attractive than being huge and bulky. The ladies preferred this look and it stays to this day in which most actors who are getting in shape for movie roles are striving for this look.

For years, during the big muscle era, women kept trying to tell guys that they were more interested in muscle definition and not into massive muscle size.

If you want to get the perfect body shape for men you have to learn how to build muscle and lose fat to look attractive, I recommend avoiding "excessive" muscle mass. You know, getting so big that you can't wear normal clothes. Even if you need some size, there are fitness programs such as "Visual Impact Muscle Building" that guides you to create a slightly fuller look without looking like a "bloated and puffy" gym rat.

Rusty Moore is the fitness trainer behind "Visual Impact Muscle Building". Click here to see the website.

Control Appetite, Eat Less And Lose Weight

Learning how to control your appetite is a very important component of weight loss.

You must eat less in order to lose weight, so appetite is an important variable that comes into play. If you want to lose weight, manage body weight and improve body composition, your appetite is a very important element that needs to be addressed in order to accomplish these goals.

The simple fact is that eating too much food is the biggest factor that causes people to gain excess fat. Although everyone needs a certain amount of food daily to stay alive and healthy, people who are overweight got there because of over-indulgence, specifically over-consuming high calorie foods. And usually the biggest culprit behind this problem is appetite.

An active appetite is not really a bad thing. In fact, some people need to increase their appetite to eat more for better nourishment and healthy weight gain (increase muscle mass). Appetite only becomes a problem when it leads us to eat too much of the foods that make us fat and unhealthy.

How To Control Your Appetite For Weight Loss?

So if you have a big appetite, what can you do to control your appetite in order to lose weight? There are different ways to control appetite. Some ways are nutritional and some ways are psychological. You can control appetite nutritionally by selecting and combining certain foods that help make you feel full faster.

Controlling appetite psychologically requires that you develop the discipline and willpower to control your calories at all times.

Always pay attention to portion sizes, notice how full your stomach feels and never stuff yourself. The idea that you have to clear off your entire plate, especially at restaurants or when you're served by others, is one you have to get out of your head.

Try to stop eating when you're only 80% full. And it’s also a good idea to know your exact calorie needs and stop when you've reached your predetermined limit for each meal.

Appetite is a crucial factor that affects any type of weight loss goal. Therefore, you have to develop the ability to effectively control your appetite when trying to lose weight.

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