C-MASS CALISTHENICS MASS: IIOW TO MAXIMIZE MUSCLE GROWTH USING BODYWEIGITT-ONLY TRAINING Dedicated to all the members of the PCC. Is it really possible to add significant extra muscle-bulk to your frame using bodyweight exercise only? The answer, according to calisthenics guru and. Download the Book:C-Mass Calisthenics Mass: How To Maximize Muscle Growth Using Bodyweight-Only Training PDF For Free, Preface: Is it really possible to.
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C-Mass: Calisthenics Mass is now available for download in PDF ebook format as well as on site Kindle. A paperback version is expected. C-Mass book. Read 25 reviews from the world's largest community for readers. Is it really possible to add significant extra muscle-bulk to your frame usi. Explosive Calisthenics is for those who want to be winners and survivors in the game of C-Mass: Calisthenics Mass: How to Maximize Muscle Growth Using.
Pike push up leaning forwards i. Box knee handstand push up j. Box handstand push up k. Wall handstand bent elbow hold l. Handstand push up negatives wall from top 3. Muscle up Intro — Muscle up intro is the transition from you pull ups to your dip. Basically, it is a pull up with a higher top portion. A very challenging upper body workout that should be included in your routine.
Chest to bar slow descents b. Chest to bar holds c. Chest to bar pull ups 4. Strict Ring Muscle up — This is probably the most difficult form of the muscle ups. Muscle ups, by the way, are a combination of a pull up and a dip. Also, doing it on the rings adds difficulty to the hand technique.
Strict means slow and controlled motion, no utilization of momentum. From hang rib cage to ring pull up b. Transitions rib cage to ring to low dip c. Transitions leaning hang to low dip d. Transitions leaning hang to full extension e.
Low muscle up f. Muscle up 5. Kipping Bar Muscle up — An easier version of the form exercise. Instead of a ring, on a bar so less strain on the core and different hand technique.
Use of momentum lessens the strength requirement of the exercise. Hanging shoulder Kips Bar b. Half Pull up tuck kick to full pull ups c. Warning—Politically incorrect statement: Why, if you are trying to pack on more muscle, eating junk now and again is not only okay, it can be positively anabolic. How is it that prison athletes seem to gain and maintain so much dense muscle, when guys on the outside—who are taking supplements and working out in super-equipped gyms—can rarely gain muscle at all?
Understanding the relationship between the nervous system and the muscular system—and how to take full advantage of that relationship. Why the Gold Standard quad developer is squatting—and why you absolutely need to master the Big Daddy, the one-legged squat… How to perform the Shrimp Squat, a wonderful quad and glute builder, which is comparable to the one-leg squat in terms of body-challenge.
Why bridging is a perfect exercise for strengthening the hamstrings. How to correctly work your hamstrings and activate your entire posterior chain.
Why THIS workout of straight bridges and hill sprints could put muscle on a pencil. How to employ the little-known secret of the bridge curl to develop awesome strength and power in the your hammies. Why explosive work is essential for fully developed hamstrings—and the best explosive exercise to make your own… 3. But most bodybuilders never use it to build their biceps! Discover what you are missing out on and learn to do it right… And then you can make dumbbell curls look like a redheaded stepchild with THIS superior bicep blower-upper… Another great compound move for the biceps and forearms is rope climbing.
As with all bodyweight, this can be performed progressively. Get the details here on why and how… Despite what some trainers may ignorantly tell you, you can also perform bodyweight biceps isolation exercises—such as the classic but-rarely-seen-in-gyms curl-up. Pure power!
Titanic Triceps Paul Wade has never met a gym-trained bodybuilder who understands how the triceps work. Not one. This stuff is gold—pay attention. Farmer Forearms Paul Wade wrote the calisthenics book, definitive mini-manual of calisthenics forearm and grip training in Convict Conditioning 2.
Why crush-style grippers are a mistake and the better, safer alternative for a hand-pulping grip… 6. This work should be a cornerstone of your training, no different from pullups or squats. Which movements to pick? Discover the best drills here… And the single greatest exercise for scorching your abs in the most effective manner possible is THIS… How to best train your obliques and lateral chain… The simplest and most effective way to train your transversus… 7.
Maximum Chest The roll call of classical bodyweight chest exercises is dynamic and impressive. Powerful, Healthy Shoulders All die-hard bodybuilders need to know is that the deltoids have three heads. How to make your lateral deltoids scream for mercy—and thank you later when you ignore their pleas… If you really want to build your rear delts, THIS drill should be your number one exercise… THESE kinds of drills can result in shoulder injury, rotator cuff tears, frozen shoulder and chronic pain—what to stick with instead… THIS is a fantastic deltoid movement which will swell up those cannonballs fast… Why old school hand balancing is so great for strength, size and coordination, while surprisingly easy on the shoulders, especially as you get a bit older… The number one go-to guy in the whole world for hand-balancing is THIS calisthenics master… 9.
Then you may wish to add THIS to your upper-back routine. Well—THIS will blitz your rear delts, scapular muscles and the lower heads of the trapezius. These are the "detail" muscles of the back, so loved by bodybuilders when they grow and thicken, resembling serpents swirling around the shoulder-blades.
Paul Wade demands that all his students begin their personal training with a brutal regime of THIS punishing drill. But you gotta be real powerful to survive the attempt Many bodybuilders think only in terms of "low back" when working the spinal muscles, but this is a mistake: find out why… How bridging fully works all the deep tissues of the spine and bulletproofs the discs. The single most effective bridge technique for building massive back muscle… Why back levers performed THIS way are particularly effective in building huge spinal strength and thickness.
Why inverse hyperextensions are a superb lower-back and spine exercise which requires zero equipment. The calves are naturally explosive muscles, and explosive bodyweight work is very good for calf-building. If you can train like this just once a week for a few months, you better get ready to outgrow your socks… HERE is an elite-level technique for developing the upper trapezius muscles between the neck and shoulders..
THIS is another wonderful exercise for the traps, developing them from all angles. By the time you can perform two sets of twenty deep, slow reps of THIS move, your traps will look like hardcore cans of beans.
If you want more neck, and filling out your collar is something you want to explore, forget those decapitation machines in the gym, or those headache-inducing head straps. You need a different mindset. To start, for me, very motivating. Especially when you don't want too much widgets, machines, graphs, percentages and confusing crap to make some pushups, this book gives you a kick to just go do it but at the same time not stress about it.
Encourages you to rest and take care of yourself, often. Brings you examples of successful calisthenics people from the past to justify the given information. Possible downsides: Some text Inspirational, definitely! Some text is questionable due to lack of referencing. Sep 06, Mladenius rated it liked it. If you have ever spent tons of money on gym memberships and loads of supplements, you've got to read this book. It's an eye-opener and a life-changer. Don't bother getting this sales brochure.
The author contradicts himself in this "book" from his original works.
The author quotes from Convict Conditioning 1, 2, and 3 to pitch to the reader you need to download it. The author doesn't have the same voice as his other books Convict Conditioning 1, 2, and 3. The original copy of Convict Conditioning is a solid piece tha Don't bother getting this sales brochure.
The original copy of Convict Conditioning is a solid piece that has all the information you need and is candid, to the point to really get you on your development with body weight training.
Skip this brochure and get the original book.
Mar 22, Danson Thunderbolt rated it really liked it. Informative Having read and sort of applied the principles of Convict Conditioning a couple of years back, I decided to revisit the bodyweight workouts due to a lack of progress with 'traditional' weight training.
I was delighted to read this book as it confirmed what I sort of already knew about bodyweight training. Short on actual workouts, but that's not a problem as it is intended as more of a guide to deciding your own, based on your level of ability. Read PCC first, then C-Mass for conf Informative Having read and sort of applied the principles of Convict Conditioning a couple of years back, I decided to revisit the bodyweight workouts due to a lack of progress with 'traditional' weight training.
May 21, Marc rated it really liked it. It is definitely inspirational, too. This is a motivational feel-good book with seriously interesting stuff to learn about bodyweight training. Mar 08, Chris rated it really liked it. Bodyweight exercises and calisthenics should be a significant part of every serious fitness enthusiasts repertoire. Paul Wade's books layout what exercises to use, how to do them and how to program them.
Mar 27, Luiz Carvalho rated it really liked it. Really good, teach how to do the exercises and other things. Oct 06, William Lotten rated it it was amazing. These brothers are truly awesome.
Feb 18, Joe rated it really liked it. An interesting book although not as good as CC1 and CC2. It won't stop me wanting to read CC3 though when it comes out in a few weeks. Given what prisoners achieve with a far from optimum diet and virtually no equipment, it is a wakeup call to the rest of us of what we really need.
The one thing prisoners do have is time, time for sleep and time to train, and very possibly a strong motivation to train so they aren't the weakest and the target of prison bullies. The information on the difference between training the nervous system and training the muscular system was very interesting.
It also recommends including some plyometric work such as clapping push-ups which recruit more muscle fibres and trains the nervous system. I do sometimes find the language annoying and a bit patronising, but if the author really speaks like that then fair enough, I don't think I want to get on the wrong side of him.
Mar 06, dylan rated it it was amazing. Do yourself a favor and get this if you are even remotely serious about bodyweight fitness Impulse download. Life changed. Thanks coach, I love it all. This is a must download if you are thinking about bodyweight fitness. And if you are shopping around looking for books on the subject, then look no further. Nov 02, Tanvir Muntasim rated it liked it. While this book provides tons of thought provoking information about building muscles using bodyweight exercises, it is not an autonomous read and assumes that the reader is already familiar with the author's previous two books and Kavadlo brothers' books.
The overly informal language sprinkled with profanity might be offensive to some, but I liked it that it was written in an informal conversational style. Nov 03, Matt rated it did not like it. Eh This book refers too much to convict conditioning one and two that I believe this book is just a money grab.
Maybe those other books are good but this one is not worth spending any money on.
The guy can't even write beyond a third grade level.