Bar Brothers Workout

The Bar Brothers have become a worldwide fitness movement. With their innovative calisthenics training and fitness motivation, they've amassed over 400,000 YouTube subscribers and over 1,700,000 Facebook followers. Dusan Djolevic & Lazar Novovic are the founding members of the movement who run these social media outlets. Hundreds of thousands of people around the world have used Bar Brothers workout advice and motivation tips to transform their body and mind.

If you want to be part of a worldwide calisthenics movement of men and women helping each other to become the best that they can be, then Bar Brothers is the most suitable fitness brand on the internet for you. It's no bs fitness advice that's inspiring and proven, can help you not just get your body in shape but become successful at life in general.

Bar Brothers Workout Principles

Motivation and consistency are the fundamental factors that serve as the foundation for success for the Bar Brothers. "We grind day in day out for our goals. We try our best to stay consistent with our nutrition and workout very hard" they said. In fact their slogan is "All day every day”.

They admit however that it’s tough sometimes, but they’re driven by the lives that they touch and they motivate each other to stay consistent. "When things get tough, we raise each other up" they said. "We motivate each other every day. The people that motivate us the most are our fans. To hear how we changed their lives truly touches us each time and inspires us to work even harder".

Bar Brothers Workout Routines

When it comes to building strength and muscle with calisthenics training, consistency and progression gets gains. So these 2 elements are honored and practiced among Bar Brothers leaders and followers.

If you are a beginner you have to start with the basic calisthenics exercises like pull ups, push ups, dips and crunches to prepare your body and then progress to advanced moves. This approach is the key to long-term success with bodyweight exercising and avoiding overtraining. But, keep in mind that all advanced bodyweight exercises are variations of the basics. Therefore, certain workout routines would be able to be customized to work for all fitness levels.

Here are some sample Bar Brothers workouts that can be done by people in beginner, intermidiate and advanced levels. All you have to do is customize the number of reps and workout frequency to fit your fitness level.

1. Upper Body Workout

This is a sample Bar Brothers upper body workout that hits the Chest/Triceps/Shoulder Workout. This workout can be done at home without a pullup bar.

Warmup with pushups - 15 reps
Walk-out pushups - 15 reps
Pushup knee elbow touches - 15 reps
Tiger bend pushups - 15 reps
Dips on chairs - 15 reps
Full body dips - 15 reps
Wide/inner alternate pushups - 15 reps
Backyard dips on ledge - 15 reps
Max out with pushups (4-8 sets of this routine)

2 Abs Workout

This workout works the abs. It can be done at home without a pullup bar.

Situps (warm up) - 15 reps
Toe touch crunches - 15 reps
Push through crunches - 15 reps
Lower back bends - 15 reps
Second back holds - 30 reps
Second alternating inner and wide holds - 30 reps
Wide spread sits/toe touches - 5 reps
Max out sit ups (4-8 total sets of this routine)

3 Home leg workout

This workout works the legs. It can be done at home without a pullup bar.

Lunges - 15 reps
Squat - 15 reps
Lunge to higher platform/pistol squat(alternate legs) - 15 reps
Jump squats - 15 reps
Calf raises each leg - 15 reps
Max out squats -n4-8 total sets of this routine
(also for extra burn, after you are done with your sets to build more leg muscle run sprints, hills, and stairs)

Workout Schedule your workouts accordingly. 

This is an example of Bar Brothers workout schedule: upper body Mondays, lower body Tuesdays, core/abs Tuesdays, Thursday rest, then repeat first 3 days in different order, then rest on the 4th day.

Women Muscle Building - How Fast Can They Gain Mass?

Here are some women muscle building tips to explain why women can build a good amount of muscle mass despite having certain biological limitations when compared to men.

Men and women can build significant muscle mass with frequent and high volume weight training. However, because of hormonal differences between genders, men are able to put on more overall muscle and at a faster rate. Women can partly combat their hormonal limitations by training at a higher intensity.

Building Muscle

Muscle building occurs when your muscle fibers are consistently overloaded with weight training. After your workout sessions, your muscles are left damaged. They respond by adapting and healing back with an increase in size and amount of contractile proteins, which eventually leads to an increase in size of muscle fibers.

Differences in Testosterone

Testosterone is a male sex hormone that offers an anabolic, or muscle building, effect. According to Dr. Len Kravitz at the University of New Mexico, it increases protein synthesis, which contributes to muscle building. Men and women possess testosterone, but males have significantly higher levels. According to the National Strength and Conditioning's 1989 position paper on strength training in females, men produce five to 10 mg per day of testosterone, while women produce less than 0.1 mg per day. This difference causes males to have more significant muscle mass increases than women even after the same intensity of training.

Training to Build Muscle Mass

Although they may not seem as quick or as significant muscle mass results, women can still increase their lean muscle by consistently participating in a weight training program specifically designed to cause hypertrophy. Such a workout program consists of frequent training sessions, at least three days per week, with each session utilizing eight to 10 exercises. Exercises are completed at a relatively high volume, with each being done three to six sets of eight to 12 repetitions. If you want to aim for muscle tone without size, then you can use a program such as this women's training program.

Considerations

If women are interested in building muscle mass, they could partly combat their hormonal differences by training at a higher intensity. You can split muscle groups into separate training sessions and work out more times per week. For example, lift six days per week, with Mondays and Thursdays dedicated to the chest and shoulders, Tuesdays and Fridays used to develop back and legs, and Wednesdays and Saturdays targeting the arms and abdominal. This allows each session to consist of a greater number of exercises targeting each muscle group.

How To Get A Slimmer Body Fast For An Upcoming Event Or Vacation

Learn how to get a slimmer body fast when you need to get in shape quickly.

If you have a special event or vacation coming up, you may not want to attend with all the excess body fat that you've accumulated during months or years of overindulging. Of course, you'll want to slim down fast a bit to look more impressive so you'll be more confident at your event or vacation.

Getting a slim body involves a simple process, but just because the procedures to achieving a certain goal is simple, does not necessarily mean that success will be easy to come by.

Getting a slim is just a synonymous phrase for losing body fat. And body fat is really calories (energy in food) stored in the body due to overeating. Whenever you eat more calories than you burn, the excess calories will be stored as fat. Therefore The process required to get slim is to reverse this effect.

When you want to get slimmer you have to eat less calories than you are burning and do enough exercise to get rid of the fat. However, as I said this is a simple process but it’s not always easy to accomplish significant fat loss by eating less and exercising more to create a calorie deficit.

In order to get a slim body fast and effectively, you need to use the right diet and exercise plan that will work for you by addressing your body’s specific condition and really burn off a great deal or all of the excess fat.

The type of approach you'll need to take to burn fat quickly is a bit different from the approach you'll take to burn fat at a slow pace. Everyone’s body is different, so some plans may work for some people far differently than it works for others. However, below is the best approach towards diet and exercise that one should structure his or her fat loss plan around to get slim fast

The Diet To Get Slimmer Fast

A diet to burn fat fast should include controlling your calorie intake but not in an extreme way that will lead to negative and harmful effects. You should also look at the type of calories you're eating. Ensure your meals contain foods that have fat burning properties and try to eat them in a pattern that'll increase weight loss. When eating your meals try to stop eating before you're completely full. Drink water regularly and strictly limit your intake of sweet and fatty foods.

Exercise To Get Slim

If you want to burn fat fast with exercise then you'll need to perform cardio daily. Perform cardio at least one hour per day, 3 weeks out from the date of your event or vacation. Keep the intensity of your exercise low to medium. If you keep this up for 3 weeks you'll burn fat fast. You can also lift weights 3 days per week to help with the burning off of stubborn body fat faster.
So this is basically what is required to get slim fast.

Losing fat is accomplished by dieting and exercising to release stored calories in the body. The critical thing in getting a slim body is to do what is required the right way and stick to doing it, which is best accomplished with a good exercise and diet program that is right for you.