Julien Schmid

high volume calisthenics transformation

I started training a long time ago. Like almost everybody, I started with weights and made some pretty good progress in the beginning. But the progress got slower and slower and after a while, I didn’t see any changes at all. My motivation came back when I went to a progressive calisthenics workshop with Danny and Al Kavadlo. I started to train exclusively with bodyweight exercises and I got stronger and training was fun again. My main goal was to progress to harder exercises as fast as possible. I wanted to be able to do the one arm pushup, lots of pull-ups and all the other exercises from the Convict Conditioning book. I got stronger but again, my body didn’t change much. Then I discovered Adorian’s Old School Calisthenic Facebook page. He made great progress with high volume calisthenics workouts and basic exercises. I tried it and it helped a lot! I gained muscle with my abs still visible and I got a lot stronger in the basic exercises and my conditioning also went up! Metabolic stress is one of the three main mechanisms for muscle growth and I think it is the most underutilized.

Well, I didn’t do lots of really high volume training till then and I think this gave me a real boost. With the Old School Calisthenic’s approach, you use basic exercises you are already good at for lots of reps and that’s a great combination. And if your form gets bad you use easier exercise progressions.

I like the ’10×10 workouts’. You take two or three exercises and do 10 rounds of 10 reps of each:

  1. Close grip pull-ups: 10 reps
  2. Weighted pushups: 10 reps
  3. Leg Raises: 10 reps

This is just an example and you can find a lot more workouts in his PDF eBook: LEARN MORE!
Give it a try and see for yourself!

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What is your current fitness level? What are you looking for in your journey to get fitter than ever and what do you think could help you get in the best shape of your life?

I can perform calisthenics and cardio (jogging, skipping rope) pretty well, but I struggle with the fat covering my body and especially my abs. I am looking for workouts and nutrition tips to get rid of it entirely. I want to be fit, lean and strong. I need to finally see my 6 pack!

I am just looking for a place where I can discuss my struggle and journey, put out questions and find answers to. I need weekly workout challenges and nutrition tips!

I want to grow my muscle mass, get leaner and more performant than ever before. I’m not new to calisthenics as I can perform pretty well. However, I really need more challenging workouts that are based on high-volume calisthenics. I want to improve my aesthetics and strength with results similar to coach Adorian, if not better!

I am always very busy! I need assistance with my training and nutrition. I have little time to process, think and plan but I can put in the work if a coach helps me out directly. I want to feel and look well every day, but it would be much easier with Adorian in my corner every time.

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