Raw Mass with Calisthenics- Second Edition

A long time ago I wrote a post in which I spoke about how you can get big and strong using just your bodyweight. I still stand by that statement but my approach has entirely changed. In this post I am going to flesh out some of the fundamental considerations while trying to get big using bodyweight exercises only.

I am assuming here that the reader is familiar with basic bodyweight exercises and their progressions. If you are not, just see the posts marked bodyweight exercises first.

Basic Concepts

1. Progressive Overload must be maintained. Over time you have to increase the resistance of the exercise you are performing. In bodyweight work this is done by doing one of 4 things-
a. Changing the leverage
b. Putting more weight on one limb
c. Increasing the range of motion
d. Tightening up the form

Just go through the archives of this blog to find progressions for everything.

2. You must incorporate all the basic movements. Don't just do pull ups and dips. You have legs, use them. In addition the added leg size will increase the resistance for your upper body, enabling you to build a larger upper body in the long run.
The basic movements are-
1. Pushups of all sorts
2. Pull Ups of all sorts
3. Squats
4. Leg raises and sit up variations
5. Bridges and hip extensions
6. Inversions
7. Loaded carries of all sorts

3. You have to train in a variety of repetition ranges to get truly big. You have to utilize movements that let you to do very few repetitions to build raw strength. However, the majority of your training must be done in the 6-20/set range. A few higher repetition sets here and there will build the tendons as well. Using maximum effort isometric exercises like front levers, flags and L sits will develop absolute strength as well.

4. For the majority of your bodyweight work think like a sculptor. Build the beauty of the body by targeting your weakest areas. Have an idea of exactly how you want to look. Then use tons of volume to target those areas. Use variations that throw more work on the under developed parts. Don't underestimate single joint movements like sissy squats, ham glute curls, bodyweight tricep extensions and front lever pulls. They are still fairly compound  and will transfer well to other bodyweight work.

5. To build the muscles of the torso use bilateral exercises. To build the muscles of the limbs use unilateral exercises.

6. Do some crazy explosive work to help develop your maximum strength. Jumps, clapping push ups and pull ups must be performed. You have to do some throwing as well. All this will help keep your strength ahead of your training intensity, giving you space to grow.

I want explain this concept a little more here. Basically the biggest thing that stops people from continually getting big from bodyweight work is the fact that they get good at doing repetition work, because of which they are either training too close to their maximums all the time, or too far away from it. To counter this, increasing your maximum strength will ensure you have a good margin within which you can train productively.

Biggest Mistakes People make

The really important thing to remember while designing a training program for getting big with bodyweight work is to cover all your bases. This is the biggest reason people fail to get big with calisthenics. They will forget to train the lower body, or do heavy loaded carries or isometric holds or jumps and sprints and then wonder why they cant get bigger. Because the body is a unit, and you have to stress the whole body to get the stimulus for growth. You can only get so far just trying to pump up your arms with chin ups.

The second reason people fail to make progress is that they have not learned how to juice exercises for all their worth. They will do push ups in sloppy form and do a set of 30 and think its time to move to diamond push ups. In reality you have to squeeze every little size increase you can get from an exercise before going to harder variations. Learn to contract the glutes and abs to make the push up super tight. Hold your breath during the repetition and use power breathing to make it stricter. Screw you hands into the ground and maximally tense your triceps and shoulders while doing the pushup. Really enjoy the pause at the bottom and squeeze the chest to come up. You really have to learn how to make a movement literally perfect. Only then move to something more advanced.

The other mistakes are training too often, training too hard too early, moving to harder variations too soon, not keeping a training journal, not moving to harder variations ever and wanting to destroy the body every training session. But this is not really specific to bodyweight training. People in gyms everywhere make the same mistakes. Don't make them.

Also not eating enough. You have to eat to grow, specially around workouts. This is as true of bodyweight work as it is of powerlifting or bodybuilding. But be mindful of fat gain, as unlike powerlifting or bodybuilding, it will immediately hamper your progress with bodyweight work. Stay below 15% bodyfat and eat a lot of proteins and carbs around workouts. If you feel you are getting fat, just cut the calories for a few days or add conditioning work.  Keep it simple and don't get so fat in the first place that you need to do something dramatic or complicated. If you are over 15% bodyfat, deal with that first and gaining mass later. You will never go beyond rudimentary bodyweight movements being fat.

Program Checklist

1. Any productive mass gaining routine utilizes limited exercises and decent volume and intensity. Aim and program for a balanced physique.

2. Have decent mix of extremely difficult, quality repetition work, ultra high repetition work, heavy isometric and explosive training.

3. Stress the whole body with loaded carries and reap the anabolic benefits.

4. Build the torso muscles first and then the extremities.

5. Build your weaknesses.

6. Use intelligent repetition, set and frequency schemes. Don't exercise for no real reason and avoid junk exercises and sets.

7. Eat well but in moderation.

Sample Routines 

Any of these routines can be used with just minimal modification. You will have to see what exercises suit you and what does not, but don't mess around with the basic scheme.

Raw Beginner

Do this workout on three non consecutive days a week after a general warm up.

Chin Up Isometric holds- Hold the top position for as long as possible, After 2 mins do the same for the mid position.
Pushups-
2 sets of 20 wall pushups or high incline pushups as warm up
3 sets of 3-5 reps of a hard push up variation such as full push ups, diamond push ups, feet elevated pushups while the hands are on bricks to get a full range of motion, pushups while wearing a back pack with weight in it and push ups while wearing a backpack in front with weight in it, while the feet, hand and feet are elevated on stools or bricks so that the bag can drop low and a full repetition can be done.
2 sets of 6-30 repetitions of incline or kneeling push ups, depending upon training level. Start with a conservative number or reps (like 8) and add a rep each workout until you hit the end of the range. Then move to a harder variation and repeat.
Bodyweight Rows- 3 sets of 6-20 of high, low or very low rows.
Jack knife Pull Ups- 1 set of 6-15.
Assisted Squats or full Squats- 3 sets of 10-35
Reverse plank hold- 2 sets of 30-120s
Short Bridges- 1 set of 20-50 reps
Knee tucks, lying leg raises or hanging knee raises- 3 sets of 8-20
Jumps onto bench or box- 3 sets of 6
Throwing rock or shot for distance- 3 sets of 6 per arm
Sled Dragging, rock carrying, car pushing, rock dragging or walking lunges with a rock/log/pole held at the chest- 5 sets of 20-40m with 60s rest.

Follow this program until you can do 5 chin ups, 10 push ups, 3 sets of 30 full squats, 10 hanging knee raises and have mastered reverse planks. It should take about 8-12 weeks depending upon your starting point.

Basic Size Routine

In this routine we are trying to build the muscles of the torso. For this we will primarily use bilateral movements. A backpack and some kind of weight (like bricks) can be used to add weight to movements as well. A sled will be indispensable. Just buy an old car tire and fill it up with cement and tie a rope to it. If it becomes too light just tie another cement filled tire to the first. Alternatively you can push your car around. Just make sure someone is in the driver's seat. If nothing else is there find a big rock and lift and carry it.

You will train in the following pattern-
Workout A
Workout B
Off
repeat

When you are feeling beat up, just take an extra day off.

Workout A-

Dips with weight in back pack- 5 sets of 3-5 reps
or Push ups with back pack in the front and the feet and hands on stools, bricks or benches.

Chin Ups with weight in back pack- 5 sets of 2-3 reps

Dips- 30 reps in as few sets as possible
Chin ups- 30 reps in as few sets as possible
Push Ups- 50 reps in as few sets as possible
Bodyweight Rows- 50 reps in as few sets as possible

In any of these when you can complete all the required reps in 3 sets or less, simply add weight using the back pack. We want to get to the stage where you are using 10-15kgs in the bag for all your reps

Workout B

Box Jumps with back pack or weight held in hands- 3 sets of 6
Heavy sled dragging/ car pushing/ Hugging a rock and walking- 3 sets of 10m
Close Squats (with or without back pack)- 2 sets of 10-30
Standard Squats with back pack- 2 sets of 50
Squat jumps with weight in the hands- 3 sets of 6
Hopping with weight in the hands- 3 sets of 10m
Stool/ Head/ Full Bridges- 3 sets of 6-20
Hanging Leg/knee/frog raises- 3 sets of 6-20
Throwing 5-10kg rocks- 3 sets of 6 per arm
Sit ups- Total 100 reps in less than 3 sets

Follow this system for about 12 weeks until you can do 12-15 chin ups, 20-30 weighted pushups with 10kgs, 30 dips in 1 set and can do 30 close squats with 10kgs.

Primary Bulk Routine

This routine should be used for a long time (a year plus) and follows the traditional progressive approach to bodyweight exercises detailed in the earlier bodyweight posts on this blog.

You will have balanced training of the extremities and torso muscles.

You will follow the following workout pattern every week-

Workout A1
Workout B1
Off
Workout A2
Workout B2
Off
Off

Workout A1-
Weighted Dips- 5 sets of 3-5
Front Lever Holds- (tuck, flat, straddle, half or full)- 5 sets of 10-15 seconds
Chin Up Progression- 3 sets of 5-15 depending upon the variation
Handstand Push Up Progression- 3 sets of 5-20 depending upon variation
Dips- 2 sets of as many reps as possible. Use weight if you can do more than 30 after all the previous work.
Diamond Push Ups- 2 sets of as many reps as possible.

Workout B1-
Squat Jumps with weight- 3 sets of 6
Pistol Squats progression- 3 sets of 6-30 depending upon variation
Bridges Progression- Full or a unilateral variety- 3 sets of 6-20
Ham Glute Curls- Try for total 15 reps. Once you can do it in 2 sets, try for 25
Hanging Leg Raises Progression- 3 sets of 7-20
Roman Chair Sit Ups on parallel bars- 2 sets of as many reps as possible
Heavy Sled Dragging- 5 sets of 10-15m

Workout A2
Throwing Weights- 3 sets of 6 per arm
Weighted Pull ups- 5 sets of 3-5
Planche Holds- 5 sets of 10-15s
Push Up Progression- 3 sets of 6-20
Pull ups- total 50 reps
Bodyweight Rows- 3 sets of as many reps as possible.

Workout B2
Box jumps with weight- 3 sets of 6
Weighted Pistol Squats- 5 sets of 3-5
Sissy Squats- Total 30 reps
Ham glute curls- Total 15-25
Bridges Progression- 3 sets of 7-20
Hanging Leg Raises- 2 sets or as many reps as possible
Roman Chair Sit ups with weight behind the head- 3 sets of 10
Hugging Rock and walkinging-  sets of 10-15m

When you feel you have had enough of this routine, you can start playing around with other advanced movements like sternum chin ups, maltese cross push ups, full ROM handstand push ups, weighted one arm bodyweight rows, pistol squat jumps, one leg wall squats, front lever pulls, back lever pull ups, dragon flag, human flags and planche push ups.

You can also slowly start dropping all the weighted bilateral work and move towards more unilateral movements. You can train both limbs together with upper body gymnastic holds and sled pushing.

I hope this gives you some ideas on how to organize a bodyweight routine for size. I would like to close with the point that this is all for maximum bulk and mass, not bodyweight exercise for the sake of getting good at bodyweight work itself. For that you are better off following the progressions more closely.

Hard-Core Training

I know the pun is overused.

Anyway, lets talk about training the core. What is the core? Literally speaking, it is the midsection of the body. It includes a huge variety of muscles such as the Abs, the obliques, the lumbar spine, the transverse abdominis, the internal obliques, the serratus, the hip flexor muscles and various hip stabilizers that function with the glutes. Each of these muscles carry out a separate function.

The present day obsession with the "Six Pack" makes me sick. It takes away from the true meaning of mid section training- ultimate functional power. Only if you have engaged in hard manual labor or are a wrestler or a boxer will you understand the true value of the mid section. I myself was a boxer and I can tell you this, the true source of striking power is the twisting force of the hips and torso. This force is generated and transmitted by the midsection. No fighter was ever a hard puncher without a powerful gut. Ask any fighter and they will tell you that the 3 greatest movements that improves their punching power are Deadlifts (or a similar movement like Kettlebell Swings), leg raises or sit ups and punching a Heavy Bag (Twisting torque). Medicine ball work has been a part of combat training for decades. Real fighting power has less to do with your legs or arms and more to do with your lumbar and core muscles.

So basically the core has the following functions-
1. Stabilizing (and to a degree) flexing the Spine
2. Holding and Defending the Organs.
3. Rotating the spine and torso.
4. Bending into and Straightening the spine from a sideways position.
5. Rounding  and Arching the Lower Back.
6. Flexing at the Hips.

Before you embark on a core specialization routine, you must ask yourself if you really need to. Chances are, if you are doing a lot of compound exercises, you are already working the core hard enough. Unless you are a fighter, you probably do not have that much use for the kind of core power we are talking about.

If you decide you need additional core training, you can utilize the following basic exercises.
1. Bridges- I am Assuming you are already performing this exercise as a part of your routine, or some variant, like deadlifts. Even if you are deadlifting, it would probably be better for you to take up some bridging. I discuss this in detail in my previous post on bridges.
2. Leg raises- This movement works the hip flexors and the external obliques and the abs very hard. The Abs have to fire to stabilize and partially flex the spine, while resisting changing leverages as the legs are being lifted. If you pause at the top, like you are supposed to, the abs are fried. The hip flexors work very hard and perform the actual movement of lifting and lowering the legs. many people believe that the hip flexors must be isolated out of most movements. Anyone who as trained seriously will tell you that strong hip flexors are essential for most movements. The real problem is a lack of hip flexor flexibility and a weakness in the glutes and the abs, both of which are taken care of by Bridges, squats and Leg raises. Besides if that was the logic, we should all stop bench pressing right? (Pec and upper back flexibility and strength imbalance).
The transverse abdominis has to also work very hard to hold in the gut.
3. (Optional) Planks- This isometric hold is not essential, if you are already doing a lot of compound exercises. But a lot of people are interesting in just training their cores, to prevent injuries or to get back from pregnancies. I still advice them to at least take up squatting (bodyweight squatting at least- See the post on Squats), but if they don't want to, this exercise becomes important to train the Transverse and the abs as stabilizers.

Almost everyone will be using the above three exercises (Or a variant or substitute) in their training programs. What most people don't do right is selecting the appropriate training protocols, which we shall get into later. Also most people do not do the next motion (do them only if you really need specialized core training).

4. Train Twisting power- My favorite for this is the Russian twist. Set up an incline board upto its highest incline (about 45 degrees). Now Anchor your feet and get into sit up position. Now go just halfway up, such that your torso (hips and above) is parallel to the ground. Hold a weight with both hands right in front of your sternum with the arms straight such that your arms are perpendicular to your body and the ground. I like to use plates as the are easy to hold. Now, keeping your body parallel to the ground, rotate your torso to the left, such that you are looking to the left and your chest is now facing the left, while the arms are now parallel to the ground, such that the weight is at the same level as your head. Pause for one count and return to the starting position. Repeat in the other side. Keep your arms straight at all times.
This exercise will fry your entire core, but will kill your internal obliques. In my opinion, they are a must for any fighter or thrower. It builds real twisting power, and can easily be made progressive, by just adding weight.

The real key to mid section power is correct programming. Too many people train the midsection with high repetitions and low weight, saying that the ads are an endurance muscle. First off all, you are not only training the abs, but the hip flexors, lower back, obliques and transverse as well. The truth is you need only one endurance movement (or rather a Plank hold) to train the conditioning aspect of the abdominal muscles. As for all of the other functions, you have to train heavy and hard just like any other muscle group.

I personally prefer training hard exercises like Russian twists and bridges and leg raises in a separate workout. Start with Russian Twists for 4 sets of 6-12 reps. Then super-set leg raises with bridges for 4 sets for 5-12 reps. Finish with one plank until failure. This workout should be done twice a week- no more. If you already have a strong mid section even 1 workout a week will suffice to increase your strength.

Another option, if you have a weak core as such, is to spend 4-6 months specializing on your core. All other movements can be reduced to a once a week program, and you can increase your abdominal training to 3 times a week. These exercises don't put much pressure on the spine, and as such are easy to recover from, even if you train them really heavy.

The bridges progression has been given in a previous post. Leg raise can be made harder (and easier) by extending the knees. In a perfect leg raise, you will hang from a pull up bar with your arms straight and shoulders locked and lift your straight legs- knees locked, until the heels of your feet are higher than your hips. Hold for a second before lowering the legs. No swinging.

I will do a post on the leg raise progression soon.

If all you want to do is strengthen your core and be healthy as such, I would recommend the core workout I prescribed, twice a week, with one workout a week for just bodyweight squats (see my post on squats) and one workout for working up the pull up progression (see my post on pull ups) and push ups. You may also undertake some cross training in the form of running or skipping, though keep it under 30 mins a session. Also practice the twist hold progression (in my post on flexibility training), and the toe touch stretch every workout.

good luck and develop the kid of mid section on this classic figure.

The Ultimate Exercise- The bridge

I know squat fanatics will kill me for saying this, but the ultimate exercise for overall health and fitness is not the barbell back squat. There are way too many issues with it health wise. The ultimate builder of power and fitness in my opinion is the bridge. By the way, I have done a lot of squatting and am pretty good at it, so relax before you think I am just saying it cause my squat sucks.

All right, why do I think the bridge is the ultimate exercise-

1. It strengthens the spine in a manner which no other exercise can. This is because of the range of motion involved. During a traditional back squat or a deadlift, the primary function of the spine is to not collapse and round. Yes, the spine does get stronger, but it never goes through any real range of motion, because of which the transfer of strength built by squatting to sports is limited, because in actual movement,  the spine has to move through a large ROM. Also, the spine is designed to be flexible and needs to be strong in every part of that ROM. That is why a movement which takes the spine from reasonable flexon to full extension is indispensable.

However, round back lifting and other methods of training the spine through a ROM are very dangerous due to the presence of an external weight. Also, they do not have full extension.

The floor bridge done properly, takes the spine through the full ROM, with full contraction of the spinal muscles at the top of the movement. It does so in a safe fashion. Even though the weight is limited, due to the extended range of motion, and the full contraction and the traction of the anterior chain, the strength benefits are enormous. Also the bridge is fairly easy to make harder, but we will get into that later.

The second spinal strength benefit of the bridge is that it strengthens the entire spine, not just the lower back, but the dorsal, lumbar and cervical spine. This is critical, as all other spinal exercises tend to zero in on one area. But in the case of the bridge, once you are over the initial phase, your entire spine is equally exercised.

I am not saying that barbell back squats are bad, or you should stop dead-lifting  What I am saying is, from a spinal standpoint, they are not enough.

The bridge also has both the qualities required to develop tendon and ligament strength- full extension and full contraction. Thus, it strengthens the tendons as well as muscles.

2. It strengthens the hip muscles- the glutes and the hamstrings. It is not the ultimate exercise for the hamstrings, but it does fill the gap that is left by squats- full hamstring contraction. If you are squatting and bridging, your hamstrings are covered. In addition, it is a little known fact that the knee flexion function of the hamstrings is also exercised in the bridge, as in the top position the knee flexors (hamstrings) have to contract to prevent the body from straightening out and the bridge collapsing. This is pretty much the ROM in which the hamstring carry out their day to day knee flexion. Therefore, it is quite functional.

The bridge is a great glute strengthener  as it fills the gap left by squats and trains hip hyper extension, which is one of the main functions of the glutes. This builds your running power, as running requires hip hyper extension.

3. It strengthens the postural muscles of the body. The muscles between the shoulder blades, the external rotators, the glutes, all these need to be strong to prevent conditions like lardosis, kyphosis and the hollowed chest look. The bridge strengthens all those muscles, and stretches out their antagonists- the hip flexors, the pecs, the lats. It is the ultimate postural exercise.

4. It builds great active flexibility. This is self evident, but to elaborate, it is the best active flexibility drill for both the hip flexors, the spine and the pecs and lats. And almost everyone today needs added flexibility in those muscles. It builds shoulder mobility as well.

5. It decompresses and realigns the vertebra. Even if the exercise did just all of the above, it would be great, but it does all of it without any spinal compression- the normal effect of weight training. Infact, due to full spinal extension, it decompresses the spine, allowing sinoval fluid to flow between the vertebra, healing the vertebra and preventing problems like hernias, slipped discs and lumbago. Also, as this decompression happens while the spinal muscles are fully contracted, the vertebra are realigned. In effect, bridging restores the vigor and youth of the spine.

6. It facilitates rib-cage expansion. It increases the flexibility of the rib-cage.

Even if I have not convinced you that the bridge is the ultimate exercise, you will at least agree that it is one hell of an exercise and should definitely be a part of your routine. Between squats and bridges, you have the whole package covered.

Alright, now to the exercise.

Start with the basics and build up to the hardest variation. It should take you not less than 3 years. The ultimate bridging movement is the one legged full bridge off the floor on a slippery surface.

Before we get started, let us understand the factors that make bridging easier or harder.
Factor 1- Degree of Contraction and Degree of Extension. Reduce either one of these, and you can make of movement easier. On the flip side, increase any one of them, and you make it harder.

Factor 2- ROM. Independent of the previous factor, more ROM, the greater the difficulty.

Factor 3- Leverage. The higher your back is than your feet (say you are bridging on a slope), the easier it is.

Factor 4- Friction of the surface. Greater the friction, easier the movement, as you will have to contract your spine less forcefully in order to maintain and get into the position.

Factor 5- The old classic, the number of limbs used. Lesser the limbs, harder the movement.

All right, before you practice full bridging from the floor, practice the following basics first.

1. Hip Thrusts-
Lie supine on the ground. Your knees should be tucked in with your heels flat, with your feet shoulder width, toes pointing outwards. Keep your hands on your stomach were they cant assist you. Clench your glutes to raise your hips until your body forms a straight line. Think of moving your hips not arching your spine. Hold this position for a seconds, before going back to the start position. Repeat as desired.

Master for 3 sets of 50 before you consider yourself done with this movement.









2. Dynamic Reverse Plank.
This will have to be done on a slippery surface. Sit in an L shape on the ground. Your palms should be by your hips on the ground, pointing towards your toes. Your feet should be together. No press your hips off the floor with your arms, but keep your feet on the floor. Press backwards by extending your shoulders. Think of contracting your posterior deltoids. This will teach you to contract your shoulder blades.
By contracting your shoulder blades, your feet will slide forward. Keep your legs straight. As you start moving forward, contract your glutes and move your hips up and forward, until your body is straight. Hold this position for a second, before actively pulling yourself back to the start position.

Initially if you find you are unable to do this movement, learn it off a raised object, like a bench or a bed. Your feet will be on the floor, your hips on the object. Perform the same motion.

Master for 2 sets of 40.

The previous two movements build basic strength in the bridging muscles and will prepare you for the harder steps to come. Also, both these movements leave out the full contraction portion of bridges, focusing on the stretched position instead. This, with the lowered leverage, makes these movements easier.

Now that you have built the basic strength required to bridge, and have ingrained the correct patterns, we can start with our first real bridging variation.

1. Stool Bridges-
When at this level, always finish off your workouts with one set of dynamic reverse planks.
Place your shoulders on a bench a little lower than your knee. Your feet should be n the same position as for hip thrusts. Place your palms in line with your shoulders on the bench with your fingers pointing downwards. Your hips should be only slightly lower than your shoulders. Clench your glutes and move your hips upwards until your body forms a nice tight arch at the top. The ROM is not too high, your head should clear the bench. Hold the top position for a second, fully contracting your bridging muscles and your glutes. Lower yourself back to the start position and repeat.
This step teaches full contraction and builds the basic flexibility required for bridging. It also increases shoulder mobility and decompresses and aligns the spine. It is a very important step and must be thoroughly mastered before moving on to the next step. With time, you will raise your hips much higher, as your spinal muscles strengthen.

Master for 2 sets of 20.











Beyond this point, all bridges will be performed with moderate repetitions (8-15) for 3-5 sets.
You may also opt for a 5x5 or 3x8 system.

2. Head Bridges-
Get into hip thrust position, with your palms by your head as in the previous step. Clench your glutes and raise your hips upwards, until you forma nice tight arch. Your limbs must be fully extended and your hips must be the highest point of your body. Arch your cervical spine as well. Hold the top position for a second, and then lower your shoulder, which maintaining this arch, by bending your arms and shoulders, until the crown on your head touches the ground. Hold this for a second, before pressing back up.
This movement is easier than the full bridge because of the reduced ROM, but it build the shoulder mobility and strength required for full brides. Once again, these must be finished of with Dynamic Reverse planks.

Master for 3 sets of 12










3. Full Bridge-
This is the same as the last technique, except you will lower yourself all the way down to the start position and press back up. Spend a lot of time on this movement, at least 6 months before moving to the next movement. It is essential to ingrain the movement and allow it to take its full effect on your muscles and joints. Also, you can drop dynamic reverse planks now.

Master for 3 sets of 12.









4. Extended Bridge-
This is identical to the last variation, except that you will keep the feet higher than the palms, either by bridging off a slope, or using a box or stool. Your feet should be no more than 5 inches higher.
Master for 3 sets of 12.

5. Slippery Bridge-
This is identical to full bridges, except you will perform them on a reasonably slippy surface, like tiled floor. The contract required to bridge on this surface is very high.
Master for 3 sets of 12.

6. One Legged Hip Thrust-
These must be performed along with slippery bridges as a preparation for the next stage. Same as hip thrusts, except one leg is held straight in line with the body.
Master for 2 sets of 20.

7. One Legged Stool Bridge-
Perform a set of slippery bridges to finish this movement. It is the same as the normal stool bridge, except one leg will be off the ground. This requires a huge contraction of the lumbar muscles and glutes.
Master for 3 sets of 5.

8. One Legged head Bridge-
Perform a set of slippery bridges to finish this movement. It is the same as the normal head bridge, except one leg will be off the ground.
Master for 3 sets of 5.

9. The Half One Legged Bridge-
Same as the full bridge, except you will have only one leg on the ground and you will not go all the way down, just halfway down, which is deeper than head bridges. Ask a partner to tell you when to stop, until you get a feeling of how low you need to go.
Perform a set of slippery bridges to finish this movement.
Master for 3 sets of 5.

10. The One Legged Bridge-
Same as full bridges, except you have one foot off the ground.

There you have it, the bridge progression. Work bridges about twice a week and just stay consistent. Unlike a lot of other movements, bridges don't require a great amount of cycling. And have fun, they look really cool.

Raw Mass- From Calisthenics

This post will try to give you a few ideas on how to get big using just calisthenics.

There are a few principles that need to be applied for getting big using bodyweight. In brief they are-
1. Perfect Form
This is important for weight training as well, but even more important with calisthenics. Many exercises don't seem to give returns simply because you are doing them with sloppy form, and in calisthenics you can't add weight (at least not correctly) to compensate for cheating. Having tight form will make you grow like a manic.

I initially had a hard time getting even basic chest development. I used to perform a lot of push ups and bech presses and nothing worked. I then, after almost a year, decided that I needed 'higher reps', so I regressed to kneeling push ups. Because of the reduced difficulty, my new form was perfect and within 4 weeks, my chest had developed quite fairly. I thought it was because of the pump I had acquired from kneeling push ups. When I moved back to normal push ups, I had become so used to performing push ups in super strict form, that I could barely perform 1/3rd of my former reps. At first I thought I had become weak, but then I realized how much perfecting my form had done. My chest growth was unbelievable, I gained 8 inches in 8 weeks. And I realized, while I was doing the same movement for the same volume, I was so much stronger. I got back to benching and my max had increased for a mere 150lbs to 250lbs doing nothing but push ups.  I realize that is not a number to be proud of, but for me it was the fastest gains I had ever made. I then applied this principle to all my exercises- and the results consistently surprised me.
I regressed to bodyweight close squats and my quads gained incredible definition and grew like weeds. I tightened up my pull up form to the max and reduced my reps to a quarter and my back gained a depth I could not believe  One of my friends actually asked me if I started taking steroids, because my back was visibly growing every time I met him. I don't even take multi vitamins!
I used to perform straight hanging leg raises, but once I tightened my form, I could just about manage hanging knee raises, and my obliques and abs became like rock. I got stronger.

The point is, even most of the basic calisthenic movements, are actually a whole lot harder than people think they are. Cultivate perfect form from the beginning and you will have unbelievable gains.

2. Full Body Workouts
Unlike weight training, because there is no spinal loading (bench press, squat, deadlift), calisthenics is not very stressful on the body and recovery happens pretty quickly. Because of this you can easily train any body part 3 or even 4 times a week. However, because of the same reason, while the nero muscular gains are great (a.k.a yo will get a lot stronger and more skilled), the endocrine system is not greatly stimulated, causing minimal muscle growth.
This can easily be solved by having at least one stimulation exercise every workout  for your endocrine system, which will boost your growth. The 2 basics are high repetition speed squats and sprints.
The point is that if you perform a full body workout, the endocrine system has no choice but to force the body to grow. Try it yourself, even in your weight training sessions. Perform bench presses, supersetted with rows and finish off with a set of medium-heavy, high rep squats. You will immediately feel the difference in your growth rate. But because you can't split up the body parts then, you will not be able to train more than 2 times a week. This is the essence behind low frequency, full body workout systems- like dinosaur training.

However, in the case of calisthenics, as the recovery is much faster, you can safely incorporate full body workouts and workout 3-4 times a week. This way you will be able to maximize your growth.

3. Focus On the Big Three- Squats, Pull ups, Bridges
If you want to get huge, you have to squat. Without it, your endocrine system just won't react. I can't stress this enough, but the key to growth using only calisthenics, is to squat.
The second thing, that does not need as much explanation  is that pull ups are important. It the best movement for the back, is the second largest calisthenics movement (after squats), and its easy to recover from. Because of this, its fairly impossible to over train the back and the legs when you work with calisthenics.
Understand what this means- you can train with two HUGE compound exercises, pretty much as much as you want, and not over train. Thus, focus on these two movements will reap huge growth.
Bridges strengthen the spine, something that is over looked by most bodyweight enthusiasts, and have an incredible cardiovascular effect. I honestly do not know if doing a set of 10 bridges is more tiring than a 100m sprint or not. They strength the cardiovascular system in a way that inreses your recovey by leaps and bounds.
Most bodyweight guys make the mistake of ignoring at least one of these exercises. And they most certainly do not perform full body workouts.

4. No more than 4, MAXIMUM 5 movements a workout
Many people make the mistake of trying too many movements with their bodyweight. Just because it is low stress, does not mean you can endlessly add movements.
Out of 4, 2 have to be out of the 'big three'. You can pick any other 2 movements you want.

5. Lots of Sets
You must work 2-3 progressively harder variations of each movement, and an appropriae number of sets must be used. For the easiest movement, 3-4 done very fast, for the medium one, 2-3 and the hardest 1-2. That will total up to anywhere between 6-9 sets per exercise. At 4-5 exercises, that is 24-45 sets a workout- a high number of sets.
This is because you need a good spectrum of intensity, so that you won't over train, yet stimulate growth. The fast high rep easy sets will hit the fast twitch fibers without fatiguing them. The heavy movements will work the strongest fibers and induce basic growth. The medium sets will bring a pump, teach you muscle awareness, and perfect your form.
It is possible to do this with calisthenics, as the recovery is easy. Do not try to consistently do this with weight training.

6. High Frequency
Every body part can, and should, be trained 2-3 times a week. This is a whole lot more than most bodybuilders do. It cannot be done with regular weight training, but can be done here.

7. At least 2 days off
You need at least 2 days of complete rest and 1 day of light exercise every week. Because you are doing so many things to increase the intensity, like full body workouts and high sets, you need days of complete rest. I would say 3 days would be a minimum, but if your sessions are easy, 2 days is acceptable.

8. Proper Rest
This goes for all training, you must sleep 8-9 hours every day, and it must be sound sleep. You also have to make an effort to properly relax.

9. Drink a lot of water
This needs no explaination- 5-6 liters is required for anyone who exercises.

10. Eat a LOT of Quality food.
I do not recommend the kind of volumes most bodybuilders tend to eat, but you do have to eat a lot if you want to grow. I find that if I exercise properly, I make gains on as little as 1 meal a day consistently. When you are trying to eat to grow, remember the following points-
a. 1 gram of protein per kg of bodyweight is a must. A lot of people will recommend more than this, nobody will recommend less. Start here, and see if you need to increase your intake.
b. A lot of vegetables and fruits must be eaten. You have to have a lot of quality nutrients in your body.
c. No Simple carbs, no processed foods or junk. I know the whole bulk and cutting story but its a load of rubbish. The guys who came up with the story (Arnold and all the guys n the 70's and 80's) would bulk with foods like fish, rice, whole bread, chicken or beef. They had nothing else. Today there are a whole lot more bulking options out there. Its really really hard to get bad weight if you eat salad with fish and rice and exercise properly. However, if you are trying to get big eating ice cream, well you will be successful, but its not what you want. Gorge on healthy foods.
d. You must have a balanced diet in terms of macro nutrients.
e. Eat a lot of vegetables.
f. Eat a lot of vegetables.
g. Eat a lot of vegetables.

11. Fast once every fort night
Its important to give your metabolism a break from all that growth once in a while, plus you need to drain your glycogen reserves and blood sugar too, and you need to detox your body too. You also need to give the digestive system a break and your catabolic processes some time to do their thing. A lot of guys will stuff themselves with more and more food to get bigger, and when the hit a wall, they stuff themselves even more. Sometimes the answer lies in giving the body sometime to recover from this abuse. Remember, catabolic processes are there for a reason, and what it does must be done.
Once every 2 weeks, eat nothing all day and drink a lt of water. t should be a day when you don't expect to be doing much. Sometimes, this simple trick will bring new growth for guys who have been stuck for months.

All right, now that we have all that sorted out, lets write out some schedules.

All the schedules I have listed are progressively harder.
The first routine is for absolute beginners. The second routine is a basic one and is worth revisiting from time to time. The last routine is for in sane gains and must be undertaken only once or twice a year.
One you start a routine. stick with it for 6-8 weeks. Also, be sure to change your routine every 6-8 weeks. Depending on how you feel, move to an easier or a harder routine, pay attention to what your body tells you in this regard. Last, but not the least, feel free to modify the routines to your needs. Please please experiment and understand what works best for you.

Beginner Routine 1-
To be used for people to rehab or people who have never exercised, or anyone over 50, trying to get back into the game.
This routine will tech you perfect technique, concentration and muscle awareness. Plus, it is gentle way to prepare your body for the basic routine (Routine 2).
Day 1-
Squats-
Use a technique with which you can do a set of 50 reps-
3 Sets of 30- The purpose of this is to perfect your technique.
Move to a technique which allows you to do a set of 15-20 reps-
2 sets of 13-18 reps- The purpose of this is to induce a pump. This is useful to build muscle awareness and concentration.
Pull Ups-
Use a technique with which you can do a set of 30 reps-
3 Sets of 20- The purpose of this is to perfect your technique.
Move to a technique which allows you to do a set of 10-12 reps-
2 sets of 9-11 reps- The purpose of this is to induce a pump. This is useful to build muscle awareness and concentration. Focus on the back.

Day 2- (same explanation for set schemes)
Bridges-

Use a technique with which you can do a set of 30 reps-
3 Sets of 20
Move to a technique which allows you to do a set of 10-12 reps-
2 sets of 9-11 reps
Push Ups-

Use a technique with which you can do a set of 50 reps-
3 Sets of 30
Move to a technique which allows you to do a set of 15-20 reps-
2 sets of 13-18 reps

Day 3- Rest

Day 4-
Pull Ups-

Use a technique with which you can do a set of 30 reps-
3 Sets of 20
Move to a technique which allows you to do a set of 10-12 reps-
2 sets of 9-11 reps
Leg Raises-

Use a technique with which you can do a set of 30 reps-
3 Sets of 20
Move to a technique which allows you to do a set of 10-12 reps-
2 sets of 9-11 reps

Day 5-
Squats-

Use a technique with which you can do a set of 50 reps-
3 Sets of 30
Move to a technique which allows you to do a set of 15-20 reps-
2 sets of 13-18 reps
Push Ups-

Use a technique with which you can do a set of 50 reps-
3 Sets of 30
Move to a technique which allows you to do a set of 15-20 reps-
2 sets of 13-18 reps

Day 6 and 7 rest

Basic Mass Routine 2-
This is a great routine to start building some real muscle. Its also a great place to come back to, after a hard routine.

Day 1-
Pull Ups-
Tech. with which you can do 30 reps.
2 sets of 20.
Tech. with which you can do 3-5 reps.
2 sets of 2-4
Tech with which you can do 12-15 reps.
1-2 sets of 11-14
Push Ups-

Tech. with which you can do 40 reps.
2 sets of 20.
Tech. with which you can do 3-5 reps.
2 sets of 2-4
Tech with which you can do 20-25 reps.
1-2 sets of 18-23
Bridges- (Already warmed up by now)

Tech. with which you can do 3-5 reps.
2 sets of 2-4
Tech with which you can do 20-25 reps.
1-2 sets of 18-23
Bodyweight Rows-

Tech with which you can do 20-25 reps.
1-2 sets of 18-23

Day 2 (Same criteria for tech selection)
Squat-
2 sets of 20
2 sets of 2-4
1-2 set of 18-23
Leg Raises-
2 sets of 2-4
1-2 sets of 18-23

Day 3- Rest

Day 4-
Bodyweight Rows-
2 sets of 20
2 sets of 2-4
1-2 sets of 18-23
Push Ups-
2 sets of 2-4
1-2 sets of 18-23
Bridges-
2 sets of 2-4
1-2 sets of 18-23
Pull Ups-
1 set of 11-14

Day 5-
Same as day 2

Day 6 and 7- rest










Basic Routine 3
This is on the same lines as the previous routine, but with a lot more exercises.

Day 1-
Pull Ups-
2 sets of 20
2 sets of 2-4
1-2 sets of 11-14
Push Ups-
2 sets of 2-4
1-2 sets of 18-23
Bridges-
2 sets of 2-4
1-2 sets of 18-23
Handstand Push Ups-
1-2 sets of 11-14

Day 2-
Squat-
2 sets of 20
2 sets of 2-4
1-2 set of 18-23
Ham Glute Raises-
2 sets of 2-4
1-2 set of 8-10
Bodyweight Rows-

2 sets of 2-4
1-2 sets of 18-23

Leg Raises-
2 sets of 2-4
1-2 sets of 18-23

Day 3- Rest

Day 4-

Pull Ups-
2 sets of 20
2 sets of 2-4
1-2 sets of 11-14
Handstand Push Ups-
2 sets of 2-4
1-2 sets of 18-23
Bridges-
2 sets of 2-4
1-2 sets of 18-23
Push Ups-
1-2 sets of 11-14

Day 5- Same as day 2

Day 6 and 7- Rest

Routine 4-
This program is high frequency and should be attempted only rarely. It leads to hideous growth and is very heavy and intense.

Day 1-
Squats-

2 sets of 20
3-4 sets of 2-4
1-2 sets of 18-23
Pull Ups-

2 sets of 20
2 sets of 2-4
1-2 sets of 11-14

Day 2-
Push Ups-

2 sets of 20
3-4 sets of 2-4
1-2 sets of 18-23
Bridges-

2 sets of 20
2 sets of 2-4
1-2 sets of 11-14

Day 3-
Squats-

2 sets of 20
3-4 sets of 2-4
1-2 sets of 18-23
Bodyweight Rows

2 sets of 20
2 sets of 2-4
1-2 sets of 18-23

Day 4-
Pull Ups-

2 sets of 20
3-4 sets of 2-4
1-2 sets of 11-14
Handstand Push Ups-

2 sets of 20
2 sets of 2-4
1-2 sets of 11-14

Day 5-
Leg Raises-

2 sets of 20
3-4 sets of 2-4
1-2 sets of 11-14
Bridges-

2 sets of 20
3-4 sets of 2-4
1-2 sets of 11-14

Ham Glute Raises-
2 sets of 2-4
1-2 set of 8-10


Routine 5-
This is a very hard routine and needs plenty of rest.

Day 1-
Push Ups-
2 sets of 20
2 sets of 2-4
Hand Stand Push Ups- 2 sets of 3-4
1-2 sets of 18-23 (Parallel Bar Dips)
Pull Ups-

2 sets of 2-4
Bodyweight rows- 2 sets of 3-4
1-2 sets of 18-23 (Pull Ups)
Squats-
2 sets of 20
2 sets of 2-4
1-2 sets of 18-23
Leg Raises













2 sets of 2-4
1-2 sets of 18-23

Ham Glute Raises-
2 sets of 2-4
1-2 set of 8-10


Day 2- Rest

Day 3-
Hand Stand Push Ups-

2 sets of 20
2 sets of 2-4
1-2 sets of 11-24
Bodyweight rows-

2 sets of 2-4
1-2 sets of 11-24
Bridges-

2 sets of 2-4
1-2 sets of 11-24
Squats-

2 sets of 20
2 sets of 2-4
1-2 sets of 18-23

Day 4- Rest

Day 5-

Push Ups-
2 sets of 20
2 sets of 2-4
Hand Stand Push Ups- 2 sets of 3-4
1-2 sets of 18-23 (Parallel Bar Dips)
Pull Ups-

2 sets of 2-4
Bodyweight rows- 2 sets of 3-4
1-2 sets of 18-23 (Pull Ups)
Bridges-
2 sets of 20

2 sets of 2-4
1-2 sets of 11-24
Leg Raises-

2 sets of 2-4
1-2 sets of 11-24

Ham Glute Raises-
2 sets of 2-4
1-2 set of 8-10

Reps and Sets- For Strength

I am going to say something that is going to be considered blasphemy.

When you can perform only 1-3 reps with a certain weight (or technique), use only 1-2 sets.
When you can handle more reps, only then add sets.

Hear me out.

My theory is based on the following points-
1. Volume and Intensity
2. The Stimulus for strength
3. Neuro Muscular learning.

When something is very very hard to do, you should not do more of it, you should do less. This is because it is hard already, adding volume only adds stress. You are repeating the same work load, again and again. This creates the muscular stimulus to gain mass. This is because both the triggers for growth- intensity and volume are present. This will burn you out fast because you are doing something that is very hard, a lot. This can only lead to disaster, and periodization can only solve so much if you do this. Once something becomes easier, you can do more of it- i.e add volume. The normal approach of several sets with a max weight will only increase the amount of recovery time between sessions. If you only use 1 or 2 max effort sets a workout, you could do the same workout 3 times a week. This way you will still put in the required volume, without over training and you body will be fully compensated. This allows you to coax gains out of your body.
When the intensity is lower, you need to do more to keep getting gains, When the intensity is high, you need to do less.

What is the stimulus for strength? It is max effort. Weather you do it once or several times is not that relevant. Yes, adding sets of max effort should be a stronger stimulus, but it is not. This is because the actual intensity is the same from set to set. You are just repeating the same stimulus without giving the body time to adapt to it. You will basically just add muscular fatigue, which will stimulate growth, but not strength.

If you need to learn a movement and want to use high volumes, you must do it with low weights anyway. This will allow you to perfect your technique and form and teach your body to succeed in the movement. Then you can create the stimulus for an increase in strength by using a max set. This is a better way of neuro muscular learning, than using only high intensities. Its too hard. At the same time you must lift heavy to create the stimulus to get stronger, and also teach your body to use the patterns it has built- with heavy weights too. You must learn to demonstrate its strength.
All this requires more QUALITY PRACTICE. And the only way to do that is to have frequent sessions, with minimal fatigue. The only way to do that is to cut down on your volume per session.

Ultimately its all down to concentration. If you perform every light rep with the same focus and attention to form as a max rep, you will ingrain perfect motor patters. Than concentrated practice with a max weight will teach you to use the patterns you have built, and the strength you have gained, and stimulate an increase in strength.

A sample routine would be-
A phase with a light weight
3 x 10- 2 times a week
Work up to- 4 x 16- 1-2 times a week.
Increase the weight-
2 x 3- 4 times a week
2 x 4- 4 times a week
3 x 5- 3 times a week
3 x 6- 3 times a week
3 x 7- 2 times a week
3 x 10- 2 times a week
4 x 16- 1-2 times a week.

Flexibility Training- Preventing and curing Pain and Injuries

This post is meant for my father, but can be used by anyone.

It is absolutely amazing how much people know about resistance training and how there, there is an emphasis on the principle of specificity and the basics, but when it comes to flexibility and mobility work, the exact opposite happens. The kind of flexibility you train for is the kind of flexibility you will develop. Therefore if you stretch relaxed, you will increase your flexibility in a relaxed state. If you stretch in ballistic movement, you will get better at that.

So let us get some perspective- flexibility and mobility are of the following types:
1. Passive (relaxed)
This form of stretching has only one real benefit- it teaches you how to relax. Other than that, in extreme cases it teaches your body to override normal stretching patterns and teaches your body to injure itself faster and more completely. The short version is, don't do it, unless you are trying to get rid of a lactic acid pump in your muscles. The relaxation helps in muscle awareness too.

Just imagine this, let us say some pressure (say a car) is stretching out your shoulder. Your body would normally try to overcome the resistance by contracting the chest. If the resistance is too great, the muscle would tear, allowing the joint to be saved. If you did too much passive stretching, the muscle would relax and let the shoulder be ripped out of its socket. Passive stretching only makes the pain worse, and increases the chance of injury.

Passive stretching is useful to determine muscle imbalances. For example, if you can't stretch your hamstrings, but can stretch your glutes, your hamstrings are probably weak compared to your glutes or your hip flexors are tight.

2. Active (Muscles are contracting)
This is basically the range of motion within which your joints can move through, while (the muscles) applying force. This is the most comprehensive form of flexibility, as the range within which muscles can contract, is the range within which they can do everything else too- move in a ballistic fashion, relax, overcome resistance and counter trauma.

Active stretching is the equivalent of strength training for the muscles- it has the highest carry over to all other forms of flexibility. Thus, the maximum time and effort must be spent in active stretching. Also, active stretching under load increases the strength of ligaments, tendons, bones and the strength of all soft tissues, which becomes important as age advances, AND as strength advances.

The major reason most athletes today suffer various soft tissue injuries during training and competition, is because they spend very little time developing 'sinew' strength. Thus, their muscles become stronger and stronger at an exponential rate, while the 'sinews' can't keep up. Eventually, this leads to soft tissue injury, especially when high amounts of force are generated.

It is interesting that turn of the century lifters (1900) sustained almost no injuries and had remarkable longevity.  Many people competed well into their 70's- something that would be unimaginable today. Even those who went through severe trauma, retained most of their strength and would suffer almost no soft tissue damage. For Instance- Arthur Saxon's spine was run over by a 2 ton vehicle, which compelled him to be immobilized completely for 7 months. He recovered from the injury and in 3 years time, became the strongest man in the world. The reason for this is that many of the lifts that were popular at that time, were in fact incredible feats of active flexibility, which developed incredible soft tissue strength. Take a look at the following pictures of Saxon's favorite exercises.

Both these exercises require enormous amounts of strength and flexibility. This is the combination that keeps you injury and pain free. In both lifts he is handling over 300 pounds.

As a side note it is interesting to note that I adopted both these exercises for spinal flexibility before my accident, and had reached 90 kgs (200 pounds) on both lifts. My quick recovery and lack of soft tissue damage prove my point.

3. Ballistic Flexibility-
This is the range through which your body can move at high speeds. This component is important if you play a lot of quick sports. As this is a separate ability altogether, I will deal with it in a separate post. Just remember, work on active flexibility will have considerable transfer to this as well. You will still be better off focusing the majority of your time and effort in increasing your active flexibility.

There are many more types of flexibility, but for programming purposes, this much info is enough.

Now just like strength training, you cannot do too many exercises for flexibility and expect to make progress. Active flexibility, just like basic strength, is worked best when done for low repetitions, high effort, with a focus on just a few basic movements.

So, what are the basic movements? To judge this, let us consider the major joints of the body-
1. Spine - Not exactly a joint, but you know what I mean.
2. Hips
3. Knees
4. Ankles
5. Wrists
6. Elbows
7. Shoulders
8. Rib Cage- Again not exactly a joint, but flexibility here is important.
9. Neck

Each of these joints need to be flexible in various directions. We need to construct a set of active flexibility exercises that can work all these joints, from every direction, thoroughly, with the least number of movements. The most efficient set of exercises I have been able to create (which I used before the accident), are-

No. And Name	Joints Worked	Muscles That Contract
1.       The Gymnasts Bridge/The Back Bend/ The chakrasana	Spine (extension), Hip (extension), Shoulder (extension), Rib Cage (extension), Wrist And Fingers (extension)	All the Spinal Erectors, The Glutes, The hamstrings, The Finger Extensors, The Shoulder Blade Retractors
2.       The Twist Hold	Spine (lateral rotation), Hip (abduction and adduction), Rib Cage, Shoulders (adduction and abduction), Knees (flexion)	Spinal Erectors, All the muscles of the shoulder girdle, Obliques, all the hip muscles
3.       L- Sit	Spine (flexion), Hip (flexion), Knee (extension)	All the core muscles and the abs, the quadriceps, the shoulders and lats
4.       The Squat (Heels Flat)	Spine, Hips (flexion, adduction), Ankles (Doriflexion)	The Quads, The Hamstrings, The Tibia and the shin, the calves, the Glutes, the Hip Flexors, the Abs
5.       Sit And Reach	Rib Cage (flexion), Spine (flexion), Hips (flexion), Shoulder (shoulder blades)	The abs, the serratus, the hip flexors
6.       Isometric Neck Press	The Neck	All the Neck Muscles

The only shortcoming in this set is shoulder extension and elbow flex-ion  both of which are strongly worked by the dip, but then a back exercise would have to be added (like the chin up) and this will go down the dangerous path of becoming a strength training program and not a flexibility program. So we will limit our exercises to these 6.

All exercises must be progressively mastered. All most be performed slowly and deliberately with no bouncing for the dynamic movements, and a good pause at the extreme points.

Real focus must be on contracting the muscles that are supposed to be contracting, and stretching the joints that are supposed to be stretching. This focus is the real key. If you don't do this, you will, after some experience, be able to perform some of the movements by relaxing into them. This is a bad habit and can only be countered by focus and concentration.

Do not be in a hurry to move to harder steps, move to them only after you are really sure you have mastered the previous ones. Remember, the harder steps are not going anywhere. Provided you do not suffer from a permanent disability and are not over 60, the highest variations of each exercise should be achievable for everybody, provided you stay consistent. The good part about flexibility and 'sinews' training is that you can't really burn out on it, the neuro muscular system is hardly taxed.

Be sure to keep a note book in which you record each and every workout you do. The objective must be to improve the numbers, however slightly, every week. This is critical, as otherwise you will use subjective feelings to decide if you are making progress. Improvement in every movement can be measured strictly by numbers, and that should be the way it must be measured.

All right on to the exercises-

1. The Bridge-
General Points-
Breathe Evenly.
Really focus on forming a nice tight arch at the top, by contracting your glutes AND THEN your spine in ALL movements.
Focus on all the joints.
Really ensure that the muscles that are supposed to be contracting are.
Really focus on stretching the muscles in the front of the thigh. This is absolutely critical.
Perform Full Repetitions- Go All the way up, hold for a second, go down as much as you are supposed to.
If your wrist bothers you, you can use push up bars to hold onto. It will make the bridge slightly harder though. Just make sure the fingers (if they were extended) are always pointing towards the toes.

Step 1.
Short Bridges-

Toes pointing slightly outwards.
Keep the entire foot flat at all times.
Feet Shoulder Width
Master For 3 sets of 40.
Start- 10x2
Work Up to-
20x3
Work Up to-
40x3


Step 2-
Stool Bridges

Head Must Clear The Bed/Stool/Bench
Elbows Slightly outwards
Te object you use must be about knee height
Start- 8x1
Work to-
10x2
Work to-
15x3
Work to-
20x3 and move to the next step


Step 3-
Head Bridges

The First Rep Will be from a dead start from the floor.
Maintain the arch through out.
Gently touch your head to the ground.
Elbows will now be parallel.
Start- 8x1
Work to- 10x2
Work to- 12x3
Work to- 15x3
Move to the Next Technique



Step 4-
Full Bridges

Start 5x1
15x3 would be mastery

This can be made harder (if desired) by placing the feet on a slightly elevated object.







2. Twist Hold-
General Points-

Focus on all the joints.
Really ensure that the muscles that are supposed to be contracting are.

Step 1-
Ordinary Twist Hold

Focus on the twist of the torso and the elbow pressing on the knee
Look powerfully to the side, keep your body tight.
Your heel should be on the outside of the opposite knee.
If you find this too hard, you can straighten the leg on the ground. Once you get to 15secs x 5, you can come to this technique.
Start- 5sec each side x 3
Work to- 8sec each side x 4
Work to- 10sec each side x 5
Work to- 12sec each side x 5
Move to the next technique


Step 2-
Hard Twist Hold

Grab the ankle with your hand.

Start- 5sec each side x 3
Work to- 8sec each side x 4
Work to- 10sec each side x 5
Work to- 12sec each side x 5



Step 3-
Half Twist Hold-

The further apart your hands are along the towel, the easier it will be. Every time you hit the progression standard, get the hands closer together by 2 inchs.

Start- 5sec each side x 3
Work to- 8sec each side x 4
Work to- 10sec each side x 5
Work to- 12sec each side x 5


Full Twist Hold-



Start- 5sec each side x 3
Work to- 8sec each side x 4
Work to- 10sec each side x 5
Work to- 12sec each side x 5
This can be made harder, if required, by gripping higher up.



3. L-Sits
L sits are pretty self explanatory, just remember, mastering this exercise will give you grand abdominal strength and hamstring and hip flexibility. Plus its cool and very achievable for anyone within a few months of training.

Step 1
Tuck Sit

You can use the edge of the bed, or a chair with arm rests to do this.
Start- 20s x 1
Work to-30s x 2
Work to- 40s x 3
Work to- 50s x 4
Move to the next technique





Step 2-
Straight Leg Hold

Make sure no part of your body except your hands is in contact with the chair.
Knees should be locked.
Use a chair about knee height.

Start- 20s x 1
Work to-30s x 2
Work to- 40s x 3
Work to- 50s x 4
Move to the next technique.


Step 3-
N- Sit

If your wrists bother you, you can use push up handles.

Start- 20s x 1
Work to-30s x 2
Work to- 40s x 3
Work to- 50s x 4
Move to the next technique.


Step 4-
Staggered Sit

Alternate Sides between sides.

Start- 10s x 2
Work to-20s x 4
Work to- 30s x 4
Work to- 40s x 4
Work to- 50s x 6
Move to the next technique.

Step 5-
L-Sit

Start- 10s x 1
Work to-20s x 2
Work to- 30s x 3
Work to- 40s x 3
Work to- 50s x 4





The Squat-
General Guidelines

Stand Tall with your legs shoulder width apart or a little wider, with your toes pointing slightly outwards. Keep your eyes on an object about the same level as your eyes throughout and don't swing your arms (Does Not apply to the first step).

Do not let your heels off the ground. 

You will have to bend forwards slightly, but don’t bow forwards. 

Descend in a controlled fashion until your hamstrings touch your calves. 

Pause for a second, don’t just bounce back up. 

Press in order to come back to the start position. 

Straighten your legs out fully at the top before repeating. 

Your knees should move in line with your toes, do not let them track inwards. 

Step 1-

Jack Knife Squats

Use a bench or object that is knee height. 

Focus on contracting the tibia and the shin muscles to move the shin forward. Remember, the ankle movement is of paramount importance here. This goes for all variations of squats. In the first rep of every set, rock side-to-side at the bottom of your squat to open up the ankles. 

Grab the object with an overhand grip. 

Try to not depend on the object to prevent yourself from falling backwards, move your shin forward to prevent it. Still you will have to grab on to prevent falling back.

Start with- 15 x 2

Work to- 20 x 3

Work to- 30 x 3

Work to- 40 x 3

Move on to the next technique.

Step 2

Supported Squats

Use an object waist height.

Start- 20 x 1

Work to- 25 x 2

Work to- 30 x 3

Move on to the next technique.

Step 3

Half Squats

Go down till the thighs are parallel to the ground.

Start with- 15 x 2

Work to- 20 x 3

Work to- 30 x 3

Work to- 40 x 3

Move on to the next technique.

Step 4-

Full Squats

Start- 20 x 1

Work to- 25 x 2

Work to- 30 x 3

Refer to the my post on the Squat to learn how to go beyond this.

5. Sit And Reach

Simply sit on the ground with your legs together, straight out in front of you. Reach out forward stretching your spine and your hips. Get to a point you can comfortably hold with abdominal contraction, and hold for a few seconds. Focus on separating your shoulder blades and rounding your spine. Try to go lower every workout. 

6. Neck Press

Place the palm of your hand on your forehead and tilt your neck backwards until you are looking at the sky. Then press you palm against your forehead with your neck trying to get straight. Press for 10 seconds, 3 times. Do the same thing with your palm behind your head and your neck titled forwards, with you looking at the ground. 

How to put these exercises together-

For the middle aged man and the weight lifter, the following stretching program should work excellently- 

3 workouts a week- Say Mon, Wed, Fri.

Each workout-

Begin with Squats

Move on to Twist Holds

Move on to Sit And Reach

Move on to L-Sits

Move on to Bridges

Finish with Neck Presses

All the above must be finished within 40-45mins.

The middle aged man who is trying to maintain some good strength, would be well advised to follow up this flexibility workout with the following 3 exercises with dumbbells-

Standing Military Press-

Let the wrists rotate in a natural fashion. The elbows will want to point forward, and at the top the palms will want to face forward. 

Lockout at the top for a full second.

Keep the bells shoulder width.

Start with a weight you can press for 5 reps (last rep should be a small struggle), for 2 sets.

Work to- 7 x 2 (same weight)

Work to- 8 x 3 (same weight)

Work to- 10 x 3 (same weight)

Work to- 12 x 3 (same weight)

Now increase the weight of the bells to a weight you can handle for 5 reps x 2, and start over. 

One arm Dumbbell Row-

Pull the bell to the lower part of the stomach. Focus on moving the humerus behind the body, do not use the biceps to row the weight. 

Start with a weight you can row for 5 reps (last rep should be a small struggle), for 2 sets.

Work to- 7 x 2 (same weight)

Work to- 8 x 3 (same weight)

Work to- 10 x 3 (same weight)

Work to- 12 x 3 (same weight)

Now increase the weight of the bells to a weight you can handle for 5 reps x 2, and start over. 

Standing Bicep Curls-

At the bottom, the palms should be facing each other. As the bells rise, they should rotate. Around the halfway point, the palms should be facing upwards, and should stay like that all the way till the top. 

Do not swing the bells.

Do not let the elbows move behind the body.

Do not let the body rock back and forth. 

Keep the body tight.

Start with a weight you can curl for 5 reps (last rep should be a small struggle), for 2 sets.

Work to- 7 x 2 (same weight)

Work to- 8 x 3 (same weight)

Work to- 10 x 3 (same weight)

Work to- 12 x 3 (same weight)

Now increase the weight of the bells to a weight you can handle for 5 reps x 2, and start over. 

If you are going to perform the dumbbell exercises, the total workout must not cross 50mins - 1 hour. You must also eat within 30mins of finishing the workout. 

Good luck!