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Do You Have Calisthenics Program for Building Muscles and Strength?
Yes, we have. Read more information and download instantly our High-Volume Calisthenics Workouts PDF Programme from: HERE
We all are familiar with ancient statues of Greeks, Spartans and Roman Gladiators. They all had pretty muscular and ripped bodies that were built centuries before modern training methods came into existence.
So how did ancients became so aesthetic that today’s ideal of Greek God Physique is based upon their statues!
The answer lies in the mastery of human body through bodyweight training. This method is known as Calisthenics. It may be old but it is very effective. That’s why bodyweight training is still an integral part of modern sports training, armed forces and martial arts training systems.
Calisthenics is almost free, can be done anywhere regardless of the conditions. You can do your workouts in rain, sun or snow. Your only limit is you.
This sport not only teaches you control over your own body but also makes you muscular and ripped. It gives men bodies that are aesthetically perfect, and brutally strong. It also gives you bulletproof joints and a strong willpower.
WHY OLD SCHOOL CALISTHENIC?
Our training system is simple and effective. Our workouts are structured around fundamental exercises like pullups, pushups, dips, leg raises, bridges, handstand pushups, squats, runs, sprints, jump ropes etc.
Our programs are designed to help you gain a muscular, ripped, strong, functional body that performs as well as it looks. Our team never trains for advanced gymnastic moves directly. They come naturally as a result of mastering the basics.
Our gym is the whole world. Modern cities offer us more than enough spaces and tools to forge our physiques. It only requires creativity.
DO YOU FOLLOW ANY DIET PROGRAMS?
We never follow any diet program or count our calories. We know what our bodies need after intense workouts and that’s why we take a balanced diet having as much complex carbohydrates, proteins, fats and micro nutrients as we can.
A diet that is rich in something and lacks in other things is bad diet. So we never follow low carb diets or low-fat diets etc. These are all fads and do harm in a long run. A balanced diet is what you need to stay healthy and build muscle mass.
WHICH FOODS DO YOU EAT?
The majority of our meals are based on fresh fruits, vegetables and animal sources. We eat food like: lentils, beans, potatoes, pasta, cereals, brown rice, nuts, broccoli, cheese, chicken, fish, spinach, peanut butter, honey etc.
DO YOU TAKE SUPPLEMENTS?
We get everything we need from sources that mother nature has provided for us. We don’t require any supplements. When you are eating a balanced diet you won’t need any supplements. You can build a physique without their help at all.
WHAT’S THE DIFFERENCE BETWEEN MODERN STREET WORKOUTS AND OLD SCHOOL CALISTHENICS?
The street workout is based on advanced skills like roll overs, levers etc. It is meant to entertain spectators and to perform advanced isometric exercises. It is not done specifically for an aesthetic physique, that’s why most of the practitioners of street workout are skinny. They are training the nervous system more than the muscular system.
Old school calisthenics is based on basic exercises. These methods train the nervous system along with the muscular system. By progressively increasing the difficulty of basic exercises you can overload the muscular system and increase maximal strength, strength endurance, and muscle mass.
DO YOU USE WEIGHTS?
Yes. Sometimes we use weighted vests (up to 10 kg.) or a training partner on our back for pushups, dips, squats etc. This is called weighted calisthenics.
HOW LONG HAVE YOU BEEN TRAINING?
We have been training since 2012. We have used a lot of training methods since then. Calisthenics is our mainstay though.
WHAT IS YOUR BODY FAT %?
We stay lean all year around. Our body fat ranges from 8% to 12% throughout the year.
HOW DID YOU GET STARTED?
We wanted to transform our physiques but we didn’t have either the money or the will to go to the gym. Therefore, we had to make use of what we had outside around us. After a short period of doing pullups, dips, pushups and squats we started researching the internet for training schedules. We discovered that this sport has its own name i.e. CALISTHENICS.
HOW DO I START?
You can start by visiting our YouTube channel where we upload new videos every week. We also have a good number of exercise tutorials on our channel.
You can also download our FREE calisthenics program available in PDF format. The guide contains workout schedules and links to demonstrative videos on YouTube. Read and follow from there.
I AM A BEGINNER, SHOULD I START LIFTING WEIGHTS INSTEAD?
As a beginner, you should aim to master basic bodyweight exercises before lifting weights as your joints and connective tissue needs to be strong enough to endure stresses of lifting weights.
Once you master your own bodyweight, you can start tackling weights.
I CAN’T DO A SINGLE PULL-UP! CAN YOU HELP ME?
You should start by downloading our FREE Beginner Calisthenics Program. It is designed especially for those who struggle doing a single pull-up, dip or pushup.
You should lose some bodyfat too and start practicing negative pullups as explained in our FREE Beginner program.
CAN GIRLS ALSO DO CALISTHENICS?
Certainly. Calisthenics consists of exercises which can be done by beginners of any strength level irrespective of their age or gender.
You should start from the basic level and gradually master progressively harder variations. If you put in time and effort, then nobody can stop you from your goals.
IF I CAN’T FINISH A SET, WHAT SHOULD I DO?
Let’s say you are trying to do a set of 10 repetitions and you fail at 7. You should take a little rest and finish the remaining 3 repetitions. But remember not to rest for too long.
DO PUSH-UPS BUILD MUSCLES?
If you look at us, then you will know that Pushups do build muscles. But doing 3 sets of 10 reps of normal pushups won’t build much muscle.
You have to apply the principle of progressive overload to pushups. Master simple pushups and then move on to variations like decline pushups, diamond pushups, archer pushups, plyometric pushups, weighted pushups and see your pecs explode with mass and strength.
DO YOU PERFORM CARDIO?
YES. We do cardio but unlike endlessly running on a treadmill we do cardio by doing jump rope, sprinting, running etc.
We also do circuit training. It helps you burn that lard and lose that gut as well.
SHOULD I TRAIN FOR FRONT/BACK LEVERS?
No. We consider these workouts to be easy and a waste of time and energy. It trains your nervous system for that position only. Strength doesn’t come from such workouts.
By doing old school calisthenics you will gain strength and mass and, learning these skills, will become very easy.
SHOULD I TRAIN SPECIFICALLY FOR MUSCLE UP?
YES, AND NO. Muscle up is a very powerful exercise and is a step towards higher level of strength. We were able to perform our first muscle up only after a year of strictly mastering the basics. Now after all these years of training, we can do it easily, although we never trained for it specifically.
You should keep trying it from time to time to get comfortable with the move, but don’t neglect mastering the basics in pursuit of muscle up.
CAN CALISTHENICS BUILD MUSCULAR LEGS?
YES. To have strong, muscular and functional legs you need to combine squats with running, jumping, sprinting. You also need to do unilateral leg training like pistol squats, lunges etc. You can also use a training partner on your back or a weight vest to increase difficulty.
CAN CALISTHENICS BUILD CALVES?
Yes. You can get a pair of nice diamond shaped calves from calisthenics. Do exercises like calf raises, single leg calf raises, calf jumps for high volume and see those calves turn into cows.
CAN I TRAIN EVERY DAY?
YES. You can train every day but it requires experience. The beginner can only train for 3-4 days before their bodies start screaming for rest. After years of training, you can do 5-6 training sessions per week and still not get tired.
WHICH ARE THE MOST EFFECTIVE FUNDAMENTAL EXERCISES?
Squats, sprints, running, handstand pushups, pushups, dips, leg raises, bridges, jump rope etc. They come with a few fundamental variations such as: diamond pushups, decline pushups, bench dips, parallel bar dips, straight bar dips, jump squats, wide pullups, chin ups etc.
SHOULD I TRAIN EACH MUSCLE GROUP SEPARATELY?
NO. This bodybuilding approach of training muscle groups separately is not required in calisthenics. Our bodies are meant to work as a unit, not as an individual part.
For example, pullups train your forearm, biceps, shoulder, scapula, late, other smaller back musculature. Your core, glutes and legs also have to fire to keep full body tension.
When you do a pushing movement you work your triceps, forearms, trapezius, shoulders, pectorals, abdominals. Your legs also work as stabilizers during which are basically upper body exercise.
ARE YOU OPEN FOR AFFILIATION AND COLLABORATION?
Yes. We are open to any suggestion as long as it is in benefit to our community and us. Send us your contact information and message via email and let’s collaborate: email@example.com
IS OLD SCHOOL CALISTHENIC AN AUTHORIZED FIRM?
Yes. Our company is registered in the country of Romania, city of Baia Mare with C.U.I. 36231812 and REGISTRATION NUMBER: J24/810/22.06.2016.
The state of Romania recognizes us as a company and it authorizes us to undertake activities related to fitness, in online or directly to persons, with commercial or educational purposes.
CAN I CONTRIBUTE TO YOUR COMMUNITY?
Yes. We are investing our time and money to give back to society, for free, advice and information related to health and well-being.
You can support us by purchasing our products/services or by donating money.
We are a growing community with a lot of opportunities ahead of us. If you have any suggestions, feel free to contact us at firstname.lastname@example.org.