Marcin Chmiel 404921 Posted February 15, 2022 Share Posted February 15, 2022 Hi everyone ! I am Bartek, 21 y.o. and I’ve been training Calisthenics since 2018. My basics is on level 2 foundation. My question is how to create a good workout program (from foundation 2 exercises) for gaining strength for the first place and also size ? Also how many workouts is good per week for each part of the body (upper,core,legs) ? My profession is undertaker so training every day sometimes is impossible. Greetings ! Link to comment Share on other sites More sharing options...
Alessandro Mainente Posted February 16, 2022 Share Posted February 16, 2022 On 2/15/2022 at 11:50 AM, Marcin Chmiel 404921 said: Hi everyone ! I am Bartek, 21 y.o. and I’ve been training Calisthenics since 2018. My basics is on level 2 foundation. My question is how to create a good workout program (from foundation 2 exercises) for gaining strength for the first place and also size ? Also how many workouts is good per week for each part of the body (upper,core,legs) ? My profession is undertaker so training every day sometimes is impossible. Greetings ! hI Marcin, the field is a bit complex because if you want to gain strength on bodyweight training like GST you cannot increase the muscles mass because the ratio power:weight is going to decrease a lot. but if you want to gain mass (not in the case of an undertrained or underweight person) you have first to move into a situation where the body can build up mass which means, on average, 12-15% of bodyfat. but at this stage, you are going to lose relative strength. So a choice should be made...gst strength up and 8-9 % bf or gst strength down and higher BF and more mass. you cannot have both of them, the only 2 cases are an underweight person or undertrained person. if someone says the opposite, is not completely honest. for more general information i suggest some readings like the pyramid of helms as a basic tool. in order then to have a specific and specialized program is suggested to have a personal trainer consultancy because i do not have enough competency in bodybuilding. Link to comment Share on other sites More sharing options...
Marcin Chmiel 404921 Posted February 16, 2022 Author Share Posted February 16, 2022 Okay Alessandro, thank You. Link to comment Share on other sites More sharing options...
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