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All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even-Esh. We have unique tracking codes embedded, designed to detect illegal distribution of this special report e-book and the download links. Fines start at $150,000 and include a possible prison sentence upon conviction.
Bodyweight Bodybuilding Secrets Copyright © 2011, All Rights Reserved. All rights reserved. No part of this ebook may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Zach Even-Esh. Fines start at $150,000 and include a possible prison sentence upon conviction. Disclaimer: You must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this e manual is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this e manual, be sure that your equipment is wellmaintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including any exercise or demonstration performed in The Bodyweight Bodybuilding Course. If you experience any light headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. Don’t perform any exercise unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask
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for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. Always do a warm-up prior to strength training and interval training. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years of age. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you don’t use The Bodyweight Bodybuilding Course or any other Underground Strength Courses, please follow your doctor’s orders. Waiver and Release of Liability: (READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS MANUAL) I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM AND / OR ANY EXERCISES CONTAINED WITHIN THIS MANUAL IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS MANUAL, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND/OR EFFICACY OF ANY EXERCISE PROGRAM RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME AND / OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS MANUAL AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST UNDERGROUND STRENGTH COACH, LLC, AND ZACH EVEN-ESH, THEIR EMPLOYEES, OR AFFILIATES (COLLECTIVELY UNDERGROUND STRENGTH COACH, LLC), FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS MANUAL. I FURTHER AGREE TO RELEASE, INDEMNIFY AND HOLD UNDERGROUND STRENGTH COACH, LLC FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
Awesome, now that the legal B.S. is out of the way we can get to work!
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Bodyweight Interview with ‘The Little BEAST’
1) Little BEAST :) Give us your full name and where your from. What is your background in training with bodyweight before you began your pursuit of becoming a Bar-Barian? What up! My name is Metin Dabak, Born in 1991 August, 4 months to early! I was born and raised in Rotterdam - The netherlands, Moved to slovakia this year. Well I always was the best in school when it came to sports, and always the strongest. http://BodyweightBodybuildingSecrets.com
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I Did Judo at a young age, I was Very good.. If i kept doing it I was probably pro by now. I played soccer almost my whole life, quitted when I was around 15. After that I was very interested in kickboxing and boxing, so I start doing it on my own, practicing against my boxing, stretching and some push ups. Than I came across some videos of The guys in New York training outside on bars, I think i was around 16 almost 17, and since then I was just in love in the way they trained. So, since then, I begin my bodyweight training, bought myself a power station to do dips and pull ups cause we didn’t have any parks in the Netherlands! and I just moved on from that! In the summer of 2009 the barbarian requirements came out, and i just had to do it! I loved challenges!.. I did 3 years in the team, and now I left, for different reasons, but i will keep that for myself and them.
Little BEAST Video of Barbarian Requirements 2) Let's start with the basics. Many people struggle with the basics such as handstand push ups, pull ups beyond 5 reps. So before you can get them doing things like muscle ups, plyo dips, planche push ups, etc. - What type of program would you put the beginner on? How often would you have them training with this basic routine? Yes the basics! THE MOST IMPORTANT THING IN THIS TYPE OF TRAINING! Alright, I would put them on: - a very high intensity routine, I would let them work on the form of the movement, before they can move on to high reps. - A lot of static holds including balancing - A lot of core a lot of supersets
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- A lot of explosive movements combined with slow controlled movements From that we will move on.. and keep progressing.. weighted bodyweight training does magic! I would let them decide themselves based on how they feel, muscle soreness, energy, diet, motivation, fun, etc myself i train 6 days a week.
3) OK, lets say I am a beginner. I can do only 5 pull ups, unable to perform handstand push ups, can perform around 10 dips and 20 push ups. How would you put together a routine for me. What it would it look like? I would let you warm up with legs and cardio.. move on to hand balancing, from there we start with supersets back to back basics: The routine: 5 dips, 5 pull ups, 10 push ups, 10 squats & repeat with no rest for max sets.. Then, take each exercise apart and do static holds and form training combined http://BodyweightBodybuildingSecrets.com
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with a lot of core. Do pull ups with a lot of different variations, explosive, slow controlled, static... Same with dips and push ups, trying to do the hardest possible for you. 4) Let's say I am stuck on 5 handstand push ups or 15 pull ups, what would you have me do to break through this plateau? Low rest, weighted pull ups, weighted handstand push ups, supersets, static holds, static holds combined in reps for example handstand push ups hold on top 3 seconds hold middle 3 seconds hold down 3 seconds and go up, and repeat. Doing wide grip, close, mixed chin ups, same for handstand. But what really works for me is weighted and static reps!
5) You're a BIG guy weighing at 220 lbs.! Most 220 lb guys are unable to even perform a pull up let alone muscle ups and planche push ups. Do you use any other training besides bodyweight to pack on so much muscle mass AND still stay lean? Thanks, yea a lot of people ask me that, but all I do is bodyweight training and weighted bodyweight training, the muscle mass comes from static holds and weighted calisthenics, and of course diet plays a big role. I eat a lot but healthy. Any guy that trains bodyweight in my style will get lean and pack on some serious muscle! 6) I saw your training video which outlined your daily routine. I believe the video said you repeat the same movements almost every day or 6 days a week. When you train dips so often do you ever experience shoulder problems? Training the same movements so frequently, do you ever feel this is too much? How do you allow yourself to train these movements so often without getting injured or overtrained?
Video: Little BEAST Ab Workout Video: Little BEAST Daily Workout Well, I got endurance days, static days, freestyle days, and weighted calisthenics days. http://BodyweightBodybuildingSecrets.com
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But, my warm up includes around 200 dips.. my opinion, I think you can teach your body anything what you want, dips are too basic for me now, my body got used to them because I have been doing them for almost 3 years now. But, weighted dips still get me though! I dipped with an extra 220 lbs on me! After that I felt the soreness in my shoulders, but nothing serious .. and I think because my tendons are so strong from the static work I don't get injured so easy! And in my mind, overtraining is just having too much overall life problems / stress.. when you have overall much stress, for example, because of your arguments with friends / family, money problems, work stress, poor sleep habits, etc If you got those problems then you overtrain quickly.. you workout the muscle by stressing it.. so the bucket will just get overloaded.. I try to keep my mind positive! http://BodyweightBodybuildingSecrets.com
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7) Damn! 200 dips as a warm up is exactly why you are "The Little BEAST!!" ha ha. OK, talk to us about how you warm up before each workout. Break it down. Does it vary depending on weighted, static, freestyle days? Or is it the same each day? Lay it down for us.
Haha! well.. its almost the same everyday.. My warm up: 200 jumping squats in sets of 20 followed by 20 explosive dips.. followed by 20 pull ups. thats 200, 200 and 200 reps of each. Thats what I do to get the body ready for the real work! Then, I always start off with some balancing and planching. I do a lot of arm raises and body twists before I move on. But, I might increase the warm up with 50 reps soon!! I do my stretching after my workout! VIDEO: Little BEAST Warm Up for Shoulders & Torso VIDEO: Little BEAST Stretches Before / After Training 8) Holy S**T! Your warm up would crush anyone as a workout. OK, Metin, can we break down a sample for each style of training you do? Give a sample workout for each of your days: Conditioning / Endurance Workout: - One of the supersets: Max reps Planche push ups on dip bar, straight after, 10 muscle ups, max dips on top of bar, max pull ups.. all in one way (no rest) and i finish with legs and cardio.
Conditioning Video HERE Static Workout: I do 4 sets of max hold close grip handstand on a ladder, then 4 sets of max hold normal grip handstand, then 4 sets of wider max hold handstand, then 4 sets of very wide max hold handstand, that one really kills my biceps! This gets me warmed up for the planche work ;)
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Freestyle Workout: Going to the park with friends and just showing off! .. one arm pull ups, flying muscle ups, handstand push ups, planche push ups, weighted muscle ups, weighted planche push ups.. i did planche push ups with a 20 kilo vest! but these freestyle days really kill me!.. only 1 time a week though, Saturday.
Weighted: Oh. Oh.. example set: 3 sets of 40 kilo dips.. very slow down explode up for max reps.. Drop sets: plates of 20kilo each, loaded with 60 kilo. you do max with 60, drop 1 plate, thats makes 40 kilos. Now, do max with that, straight after with 20.. and maybe a planche hold after that.. this is just a little sample. Next up: Weighted front lever raises with ankle weights.. Then, handstand push ups with vests and ankle weights.. 5 sets building up in weight and reps. next up is planche push ups with 20 kilo vest max reps for 5 sets. http://BodyweightBodybuildingSecrets.com
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Also, a lot of weighted pull ups, chin ups, close grip, wide and weighted muscle ups. All for 3 to 5 sets.. then, I increase the weight and do more!! I am so destroyed after this weighted calisthenics day!
9) WOW, those workouts are brutal! I notice you do a lot of training in your own bedroom! You have rings, dip and pull up bar and train off the bars on your bed. Did you set up your room to practice the exercises through the day or do you actually perform full blown workouts in your bed room? LOL- YEA!! I used to workout in my room for full 3 years!! Now I moved to slovakia and I have my rings outside, bar outside, but I want more! I WANT MY OWN GYM! lol! Dreams. 10) The ring and bar muscle up are at the top of the list for being considered a "Bodyweight BEAST". How can one build up to perform the ring muscle up and the bar muscle up? I know people who can do pull ups with an added 100 lbs on their waist and still unable to perform muscle ups, like myself and a few others. How can we get those muscle ups!!??
VIDEO: Little BEAST Rings Muscle Up Tutorial Alright. Start doing explosive pull ups. Pull up high as possible! Ring your belt!.. and do a lot of MUSCLE UP NEGATIVES! I MEAN ALOT! Try doing it slow and controlled.. Start doing pull ups with the false grip, on rings and bar! Do it in multiple sets for lots of practice or even weighted pull ups! Keep doing the weighted pull ups to increase strength, but try to dead hang few seconds and then explode up with the weight! This will help you a lot! You can try to get one arm over the bar first then the other arm, but the goal is to get them over at the same time, so just do those negatives very slowly and those false grip pull ups! I'm sure you can get it in few weeks !
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11) When you first began bar training and exclusive bodyweight training, were you coached and put on a set program or did you go by feel, day in and day out? How was that program during your beginning times? I Never had a coach or workout partner, been doing it all on my own! On the first year I just did what I felt like doing, and I still do most of my days. I did a lot of Pull ups, dips, squats and push ups and my core work. Man, that was just hardcore everyday all day! I loved to work on my core for the ladies. lol I think your workout should be like this: Do what u feel like doing, cause then you don't have to worry about completing the sets or goals you put up. 12) Metin, OK, brutha, last question..... maybe, ha ha. You said you always just did what you feel like doing and that others should do the same, BUT, many people are too confused and lost nowadays because there is a new program to follow on
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the internet every hour. It gets confusing. What if someone wanted to stick to a 3 x week program using bodyweight, could you break down a sample program and maybe tell us what you modify if the person was a beginner vs experienced athlete? This way they can follow a program and not get confused. Ok first of all you should try the programs, sets, videos people post as challenges or demonstrations on you tube. Just try to challenge yourself and maybe add something to it, but it has to be good for you, always challenge yourself!
VIDEO: Little BEAST Challenge Like I said, you need to try stuff before you can make a solid routine. Search on the web for routines and try them, write sets down, try them out.... don't like em? Just add something to it.. or do it different.. it must be a CHALLENGE for you every time! An easy workout does nothing! A Beginner and experienced athlete is the same for me, I would let them try routines, but they need to add what they feel TO MAKE IT HARDER and more challenging! Everyone is different and everyone has strong and weak points. Work on the weak points the most.. and try to get them even and balanced! Alright lets see.. It’s so easy to modify.. here is a sample workout: 1. Dips 25 reps x 5 sets. Alright, to modify, I would first skip the reps, instead, Max out but in different ways I show you. Set 1: Max normal dips. Rest: To make it harder, 3 minutes of jumping jacks, 3 minutes arm raises, 3 minutes plank hold, etc Set 2: Max Dips, but now you drop down slow.. AND EXPLODE UP! PUSH AS HARD AS YOU CAN! Rest: Like I said before!
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Set 3: Max dips with static holds! 5 Second hold on top, 5 second hold middle, 5 second hold down.. and EXPLODE UP! keep doing it until you max out! Rest: Like i said before! Set 4: Max dips with extra weight! rest: Set 5: Max dips with L-Sit / Leg kicks when u lock out on dip! I just wanna say this, if you see a program that gets your attention.. try it.. and do something I just did..Add to it!, Get creative!
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You can do the same with Pull ups, Dips, Push ups, Squats, Lunges, Burpees, Ring training! Anything!.. Challenge yourself! Don't worry about what other people are doing, they do whats the best for them and now you will do whats the best for you! Look at other people for motivation and inspiration, there is always someone stronger than you.. YOU! FIGHT AGAINST YOURSELF AND BEAT HIM UP EVERY SINGLE TIME! Thanks for everything Zach! I hope with this interview, people will get more into bodyweight training! For everyone out there, if you want more info or you wanna ask questions, feel free to email me at
[email protected] THIS IS JUST THE BEGINNING! CHALLENGE YOURSELF! THANKS AGAIN, ZACH!
LITTLEBEASTM
Little BEAST on You Tube: Here AND Here Little BEAST on Facebook: HERE Little BEAST Sponsored by Fit Stream
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Bodyweight Interview with Lee Wade Turner
1) Lee, tell everyone the basics my man: Who are you, what do you do and how did you get involved as a Bar-Barian? LWT: I'm 35 years old & started working out at the age of 16 at home & doing circuit training at school. As I got older I started taking my training more & more seriously & from around 27 is where I really started to push myself to get stronger & become a better athlete. In 2009 I completed my CrossFit Level 1 Cert in Northern Ireland - This method of training really opened my eyes & although i'm not 100% strict CrossFit, I would definitely recommend this style of fitness to anyone wanting to get themselves into decent shape
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- This is a proven method of improving your all-round fitness & gets you away from the tedious gym routine. I also came across the Bar-barians this same year whilst checking out YouTube videos for ways to improve my pull up numbers. I had never seen muscle ups, levers, type-writers or human flags been done before & like most people who see these videos for the first time, was in total awe of what I was seeing these guys do - Those early videos of Jay on the parallel bars & Zef doing the 20 muscle ups are 100% pure motivation right there & are cult video clips, I still watch them regularly for motivation. 2) I see guys of all shapes and sizes training with bodyweight, BUT, the heavier guys like myself aren't as common. How guidelines would you have for the heavier athlete training body-weight and trying to emulate what you guys do? LWT: Your right, the heavier guy is much more uncommon in the calisthenics world but not totally unheard of! In fact two of the very best in the business are 'heavier guys' - Niroc & Metin AKA LittleBeastM ... not to forget Beast, too! I really respect these guys because I know just how hard it is to throw my body-weight about on the bars & I'm only around 165lbs. I was lucky enough to hook up with LittleBeast this past July in London - we trained together for a few days & he weighs around 190+lbs - there wasn't one move he couldn't do - human flags, levers, one armed pull ups & of course the most impressive move of them all the Planche/Planche push ups - I actually witnessed him do 5+ Planche push ups with a 45lbs weight vest on - mind-blowing! Most 'heavier' guys normally just like to push weights & build muscle to 'beef up' ... Metin, Niroc and Beast prove that you don't need to do that in order to look the way they do & to do the stuff there capable of on the bars - BUT I think I know their secret ... They don't train legs, in fact they don't even walk on their legs - they let them waste away to nothing until there barley able to stand! ... Their upper-body is huge & their lower-body
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is weak & fragile & weighs hardly anything! ... This is how they are able to do the amazing stuff they do - they've been foolin' us for years but now the game's up fellas! Hahahahaha, Nah, only joking - You'd have to interview them because SERIOUSLY It's beyond me how they can do what they do at their weight!
3) Do you follow a set routine that is pre-planned or do you wake up and decide train by how you feel on that particular day? LWT: At the moment I'm usually training 4-5 days per week & it's pretty much a set routine as far as the exercises I do but I don't do them in the same order each week. I usually do a heavy weighted pull up session once a week (Just pull ups, 10 sets with the vest) I'll also get down the gym too, twice a week - It's pretty much your 'Globo style' gym where I train these days after leaving CrossFit Clitheroe earlier this year & moving to a different part of the country.
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In the gym i'll do a mix of body-weight basics & Olympic bar stuff - I do all the major lifts at least once a week ... Front, Back & Overhead Squat ... Dead-lift ... Bench Press ... Shoulder Press & the CrossFit 'Thruster' (basically a Front Squat to Push Press in one movement) - Combine these moves with body-weight basics & you'll have no need to ever sit on a 'Pec-Deck' machine or any other piece of gym machinery ever again (Unless your sole purpose for being there is to be a bodybuilder/Vanity reasons) This is what I mean when I say I'm not 100% CrossFit strict - I tend to do the exercises but not with the intensity that they do in CrossFit workouts ... I get a lot of my cardio conditioning just from doing body-weight stuff & building muscle endurance which is probably what I'm best known for - Besides the machine that is Zef, I still believe I have the fastest good form BBR Requirements time on record with 4.48 which I recently got down to 4.31 last time I tried! Also in the week i'll normally hook up with my training partner & fellow Bar-barian, Jay 'KillinGravity' at the Park in London usually once a week but sometimes twice. In these sessions we'll normally train for about 2 hours practicing the freestyle/ Gymnastics stuff that the Bar-barians are known for ... It's awesome to have Jay as my training partner because we are very much both on a par with each other - he will be better at some stuff than I am & vice versa, we both push each other very hard & we should have an official Bar-barians video coming out soon on the Bar-barians2K YouTube channel where you'll be able to see the progression of both of us since we started training together 6 months ago! 4) OK, homie. So, you mix the o lifts, power lifts and the bodyweight together. I love that style but some are purists and only want one or the other. If someone is new to our style of training and they DO train in a commercial gym, what type of program would you like to see them using if they could train 3 x week mixing free weights and bodyweight basics inside their commercial gym? LWT: A typical session for me in the gym looks something like this: 3 x sets of max reps muscle ups (good 3-4 mins rest in between sets) 3 x sets of 10 reps - front squat or back squat, at the moment I'm lifting 85kg front &
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100kg back (I'm not looking to push myself on legs anymore at the moment) Then I'll usually do some core work - leg raises in the Roman Chair, toes to bar, Russian twists, Ab wheel are all exercises that I do. I like to do a little circuit going from one straight to the other lasting about 20 - 30 mins. 3 x sets of 20 high bar dips to 20 pull ups without coming off the bar - this is "Lactic Acid Hell" 3 x sets of 10 reps - overhead squats, at the moment I'm lifting 65kg This is the sort of thing I'll do every every week in the gym. If I've done leg exercises one day then I'll do shoulders/shoulder press normally the next time - or back/Deadlifts. I also try to do a heavy chest workout once a week using dumbells & super-setting 2 different exercises - flat dumbell bench press to flat bench fly - flat bench fly (thumbs facing inwards) to stomach press - incline fly to wide press ups - and finally leg raised press ups to flat bench fly to flat dumbell bench press Hope you can follow that, ok? ... I never worry about doing the usual 'Globo gym' thing of training two body parts per session - I like to do an 'all over conditioning session' each time I train. 5) If you could pick your top 3 barbell lifts, what would they be and why? LWT: My main passion is body-weight training so I like to do lifts with the barbell that will benefit me in this area. Probably my favorite lift would be the 'Overhead Squat' ... awesome for both the core and the stabilizing muscles in the shoulders ... both of which are needed for the bodyweight Front Lever. I also like the Deadlift - again strengthening the lower back which is again beneficial for a good front lever hold on the bars/rings.
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The last one would be erm ... the CrossFit Thruster - unrivaled full body workout in one exercise! ... Bring on FRAN !! 6) If you could pick your top 3 bodyweight movements, what would they be and why? LWT: Definitely the 'Muscle Up'! I like both the bar and the rings. Like I said earlier, I only came across this movement a couple of years ago & it instantly changed the way I train - everyone is striving for the 'perfect muscle up' I also like to do the 'Front Lever' ... it's so hard to get a good solid hold and keep yourself parallel, I like this one because you always want to make your hold longer than your last. Final one would be 'Planche Press Ups' ... I can't yet do these without taking my feet off the floor - well I can, but the form's not great ... This is the move everyone want's who trains body-weight. 7) ZE: Talk to us about nutrition. I am AMAZED at how ripped you guys are. Can you give us a typical day of eating? LWT: You ain't gonna like this bro but I can put my hand on my heart and tell you I eat what I want when I want & don't worry one little bit about it! I'm serious - the guys at CrossFit couldn't understand it - they'd be there snacking on their Paleo caveman diet & I'd be scoffing my white bread sandwiches & chocolate bar Lol. To be fair, I don't eat too much crap really - I'll have porridge for breakfast around 7am, fruit & seed bar around 10am, then my sandwiches (ham or chicken salad) around 12.30pm & normally chicken, veg & potatoes for my dinner. I'll also take a protein shake after a workout.
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My buddy Jay's the same - were both mid-30's and there's no fat what-so-ever on us - I put it down to years of training & building a fast metabolism! 8) How do you keep from getting bored with the bodyweight exercises? Do you focus on progressing in reps / strength or do you utilize added training tools for variation like rings, the power wheel, etc? LWT: Dude ... You can't get bored training body-weight exercises! That's the thing with body-weight, get down the park, in the fresh air, jump on the parallel, monkey or high bars & act like your a kid again! All the variations you can throw into one set on the high bar, One Arm Pull ups, Typewriters, Muscle Up variations ... mixed grip, X-grip to name a couple - thrown in a Back Lever or a Front Lever! ... It's fun, every time I come off the bar I have a smile on my face - Or go down the gym & stand next to the pumped up grunter, looking at himself in the mirror doing bicep curls ... c'mon! I put all the hard work in at the gym doing the basics through the week, then when I meet up with Jay at the weekend it's time for the fun stuff - the freestyle ... If you think about the weekend when your doing your usual in the gym then you won't get bored.
9) ZE: How did you prepare for The Bar-Barian requirements? Did you follow a specific program or focus on specific movements? LWT: I originally did the 'Old Requirements' (The ones before Jan 2010) - similar to the current ones but take 5 reps off every exercise & there was no muscle ups to start. Like I said earlier on, I'd always done muscle endurance basic body-weight exercises since I began training so the dips, pull ups & press ups were already there & once I started to learn how to muscle up & get a decent amount of reps out I thought I'd be in with a shot. I think I could do 12 consecutive muscle ups at the first time of trying the BBR's ... I managed all the dips, pull ups & press ups but fell at the last hurdle - I only got 3 muscle ups BUT I was well in the 6 minute time limit.
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The second time I tried was the original one on my YouTube channel. This time I managed to complete it in 4 mins 41 secs, so well within the limit & the form was decent on all the exercises with the exception of the muscle ups at the end, but after doing all that before hand, I think Zef is a little bit lenient on the muscle ups - but only a little bit! The current Requirements are a whole new ball game - It takes a lot of endurance to get through these ones no matter who you are! ... Those 5 muscle ups at the beginning take a lot out of you without you realizing it! Luckily, I was at this level when I went for it, just a month or two after they were brought in. The attempt on my YouTube page was my second attempt at them & I was the first to complete them (on video) which I was pleased with & I think proved to the NY guys how badly I wanted in!
10) ZE: What if someone else wanted to achieve Bar-Barian status, how would you asses them and decide what type of program they had to do to achieve Barbarian status? LWT: There's a lot of guys out there who want to achieve Bar-barian status! ... Barbarians are the stand out crew in an extremely fast growing 'sport' ... We are often imitated - never duplicated! If you are capable of completing the Requirements, which there are quite a few guys out there who've done it now - that alone is not enough to achieve the 'Bar-barian status' ... All you have shown by doing this is you have proven you have the physical level that is required. Once, you've completed these you must now prove you have all the other attributes you need in order to join the crew, you will not find this on the web-site, this you must find on your own … I can't put down in words any more precisely than what my friend & Bar-barians Forum member, James Walbourne 'daWALLi' had to say about the Bar-barian Requirements in a section on the forum last year so I won't try. Instead I'll quote him exactly:
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"In gymnastics they have a term called virtuosity and you can’t achieve a perfect score on a routine unless you have virtuosity. It means doing the “common uncommonly well.” Dips, pull-ups and push-ups are common calisthenics movements. When these movements are performed in isolation, they aren’t that impressive to behold. But when you see someone who can do 100+ push-ups with perfect form – now that’s something special! I sincerely feel that basic, solid, sound fundamentals are at the core of the Barbarians training, and that’s the beauty of their requirements. It’s a physical test of four basic, functional movements – muscle ups, dips, pull-ups and push-ups. Each move is common enough on its own, but when the requirements are done as 1 superset, to be completed within 6 minutes, it becomes true mastery. You see Zef burn through the Bar-barian requirements with relative ease and at the same time his strength moves are among the best in the game – what does that tell you? It’s nice to see OAPs (One Arm Pull Ups), pistols, front levers and flags, but those things will come once you’ve mastered the fundamentals and built a solid foundation. To me, that’s what the requirements are all about!" - 'daWALLI' That has stuck with me since i read it a year ago & to me covers everything there is regarding the Requirements!
The Underground Strength Coach Catalog http://BodyweightBodybuildingSecrets.com
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Zach Even - Esh is a Strength & Performance Specialist located in NJ. Zach is the Founder of The Underground Strength Gym, a private warehouse gym for athletes and hardcore strength addicts. You can gain insider access as to how Zach trains his athletes and operates his business via the resources below. Join Zach & countless other strength fanatics at Underground Strength Nation
http://BodyweightBodybuildingSecrets.com
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The Power Wheel http://ThePowerWheel.com
The Power Wheel is one of the most powerful training tools I have ever used for wrestlers. It allows us to walk on our hands, perform animal movements, abdominal / core exercises, hamstring exercises and much more. You can use them on grass, cement or a wrestling mat. If you use them on cement wear work gloves or cooking mits to protect your hands from sharp objects. This is a MUST have tool for ALL serious wrestlers.
Get one of the best upper body and core training devices on the planet at www.ThePowerWheel.com
http://BodyweightBodybuildingSecrets.com
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Underground Kettlebells www.UndergroundKettlebells.com
Kettlebells will help you will develop tremendous grip strength, athleticism, speed / power and full body strength. Kettlebells are the ultimate anywhere / anytime training: They can be thrown on grass fields, carried, pressed, rowed, pushed and pulled from all angles. Tie thick ropes or towels through them and perform curls, carries, rows, swings and more for the ultimate tool to develop full body strength, power, fat loss and mental toughness.
Get your Kettlebells at www.UndergroundKettlebells.com
http://BodyweightBodybuildingSecrets.com
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The Underground SandBag www.UndergroundSandBag.com
Sandbags are one of the most effective training tools for serious strength addicts. They are, literally, an all in one gym. You can perform movements for lower body & upper body as well as full body movements. You can throw your bag for power and carry your bag for conditioning. The sandbag is extremely versatile, allowing you to perform complexes where you combine 2 - 5 exercises in a row using the sandbag without having to change the weight or even put the sandbag down. Get your FREE Underground Sandbag Assault Course HERE
Get Your Sandbag at www.UndergroundSandbag.com
http://BodyweightBodybuildingSecrets.com
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Gymnastics Rings Get Your Rings at http://CombatRings.com
These Rings are straight up AWESOME! They are easy to set up and easy to travel with. I have them in my gym as well as in my garage. I often take them down from my garage beam and travel with them to the park for my playground workouts. You can perform push ups, core / abdominal training, muscle ups, flexibility work, gymnastics drills, ab training and more. These are a MUST have in your bodybuilding, strength and conditioning arsenal! The wooden rings are bar none the best rings I have ever used.
Get your Rings at http://CombatRings.com
http://BodyweightBodybuildingSecrets.com
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The Jungle Gym XT
Take this BadBoy with you anywhere, set it up in a gym, at a playground or on a sturdy door. Hit pull ups, dips, ab work and leg curls as well. You’ll use The JG XT for strength, endurance and also getting rid of back pain. I use the leg curl on a regular basis and it has been a HUGE factor in reducing back pain and getting in a kick ass workout.
Click HERE for details on The JGXT
http://BodyweightBodybuildingSecrets.com
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Underground Strength Nation “Growing One Million People Strong Join Us!
Click HERE for Details
http://BodyweightBodybuildingSecrets.com
