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How To Get Results with Basic or Weighted Calisthenics (The Definitive Step By Step Guide)

I was feeling like a god.


The happiness was running through every single cell of my body. 

It was amazing.

For the first time in many weeks and months, I finally cracked the code.

I finally got actual results from my calisthenics training!

How I was feeling

Can you believe it? 

I know it’s super cliche to tell you this but those 3 words “never give up” do really work. 

Even in my darkest hours, I kept pushing and all that hard work finally gave birth to something amazing…

My actual constantly improving results.

Everything started slowly.

One more rep.

One more pound on my digital scale. One small centimeter of growth in my arms.

It felt amazing.

As time passed by these small insignificant changes became something bigger

Something that we people call “body transformation”.

Here’s a picture of me after I did the things I’m going to share next, took massive amounts of action, and invested in myself:

My after a lot of hard work and sweat

If you stick with me with the end I’m going to teach you how to do exactly the same!

It’s not as hard as you think!

But before I do so I have to tell you something VERY important

Even if you follow all the steps I’m going to teach you you WON’T get far if you don’t use a proper calisthenics workout plan ….

…. and know the really important foundations.

So in order to help you out even more, I’ve decided to make our massive guide “” 100% Free for a limited time…

So in order to help you out even more, I’ve decided to make our massive guide “How to Start Calisthenics: The Ultimate Guide100% Free for a limited time…

It’s packed with solid advice, tips and tricks you won’t find anywhere else.

In order to get it simply enter your email below and I’m going to send it to you asap! (It only takes 3 seconds)

Here you go:

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With that important detail out of the way I want to tell you something else:

It took me many months of constant failure, endless regrets, self-doubt, and pain until I learned what I had to do in order to achieve this.

But the good thing is that you don’t have to! 

You won’t have to go through any of this because in this guide I’m going to teach you everything I learned along the way.

Everything that you need to transform your body and your life

Some of my transformation

I will show you how to get results with basic or weighted calisthenics fast and efficiently.

Here’s exactly how to do it…

Hi there, my name is Bozhidar and I’m the dude who was struggling a lot with bodyweight training.

But now that’s a long thing in the past.

Now everything is changed!

With the help of my previous experience, science, and knowledge I will share with you exactly what you need to do in order to get results with your calisthenics training. 

Don’t worry, it’s a lot easier than you think.

But before we start I want to let you know that this whole guide is separated into 4 different steps

I highly recommend you to read every one of them and not skip any steps because they are all equally important. 

Here are the 4 steps I’m talking about:

  • Step 1 – Eat Properly
  • Step 2 – Follow A Good Calisthenics Program Based On Progressive Overload
  • Step 3 – Train Properly
  • Step 4 – Track Down Your Progress and Be Consistent

So without any further ado let’s enter into the galaxt for the quest to find all the answers you are seeking…

Once upon a time …

How To Get Results with Basic or Weighted Calisthenics (Step By Step)

… there was a cool guide I found on this one website called Fittylife

Oops wrong story…

Before we jump to the actual steps and all the know-how I want to let you know that the core basics of this guide can be used with both basic (without any equipment) and weighted calisthenics.

So no matter where you belong you can still get the exact same results.

With that out of the way let’s start with the guide!

Step 1 – Eat Properly

I’m sorry to tell you this but if you don’t care about what foods you eat every day you won’t get far.

I can guarantee you that every really jacked dude or girl you know about follows a strict individual meal plan designed for their own specific requirements and needs.

So now you have a choice:

  1. a) You take the time, follow all the steps below and create yourself a great meal plan which can bring you similar results
  2. b) You do absolutely nothing, read or ignore this and stay average.

I hope you’ve chosen answer “a)” because here we go… 

Find Out How Many Calories You Need To Get Results

The first and most basic thing of every solid meal plan is to know the number of calories you would have to eat.

Even if there are hundreds of different ways to find out that number I’m going to pick the simplest and the fastest one which is to use this free online calculator here.

Once I’ve clicked the link and opened the new tab, I’m going to enter my current stats and click the button “Calculate” when I’m ready.

Here is my number of calories I have to eat in order to keep my current weight:

Now repeat the same thing and find out your number.

As you can see the program also gives you an “estimate amount of calories to eat in order to gain or lose weight” but I would avoid it because It’s very generic and you don’t have any control over the way it’s done.

Instead, we are going to make this simple calculation ourselves.

In order to do this, you would have to increase or lower your total amount of calories with a number in the range of 10 up to 25%.

Example: 10% of 2500, 25% of 3500, etc. 

  • If your goal is to gain weight and build muscle you should increase your number.
  • If your goal is to lose weight and get lean you should decrease your number.

The number between 10 and 25% is going to reflect how fast you are going to change your weight

The bigger the number you choose, the faster the results you will get. 

Example: 20% is going to help you gain more weight than a 10% increase

But there is a catch. 

If you choose 20% instead of 10% there is going to a bigger chance of you gaining more fat or burning more muscle mass if the process is reversed. 

That’s why it’s really important for you to select a number you feel comfortable with.


2500 and 3000 are example numbers replacing your current calories you need to eat in order to keep your weight.

Build Muscle: 2500 + (10% of 2500) = 2500 + (0.10 x 2500) = 2500 + 250 = 2750 calories

Lose Weight: 3000 – (20% of 3000) = 3000 – (0.20 x 3000) = 3000 – 600 = 2400 calories 

Now after you know how everything is done grab a calculator (or a piece of paper and a pen) and find your exact number. 

Once you are ready with the calculations, write it down (using a free writing program or the same piece of paper) because you are going to need it for the next step…

Separate Your Calories Into Meals

Now it’s time to separate your number into meals. 

There isn’t a specific rule about how many meals or calories per meal you should have because at the end of the day you are going to consume the same amount of nutrition no matter what you choose with very slight differences [1].

That’s why you should go as you please.

But if it was up to me I’m going to recommend you separate your calories into more than 3 huge meals because that way you are not going to stay hungry and are always going to have something to fill your belly with.

But this is just a suggestion so feel free to avoid it if you want to. 

Here’s an example of how I would separate 3000 calories in meals to show you how it’s done:

  • Breakfast: 500 calories
  • Snack: 300 calories 
  • Lunch: 700 calories 
  • Snack: 300 calories 
  • Post-workout meal: 600 calories 
  • Dinner: 600 calories

As you can see I’ve separated my calories into 6 different meals which combined give me exactly 3000 calories.

Now repeat the same thing and create your meals using the same principles I just showed you. 

And don’t forget to write it down!

Once you are done with that continue to the next step…

Choose Foods and Create The Meals

Now it’s time to fill all those empty meals with real and tasty foods.

More specifically foods you will love to eat regularly!

And because of that simple fact please think really carefully and select at least 10-15 different foods you would enjoy eating every day.

Example: If you really love pasta with meatballs, include pasta and then type minced meat. If you like to eat fish include fish, etc.

Remember to include only healthy, organic and real foods into your list!

Sorry bud but soft drinks, chocolate, crisps, and fast food are not allowed!

Quick Tip:

If you can’t live without junk food you can have a day (usually Sunday) on which you could replace 1 or 2 or your healthy meals with your favorite unhealthy choices.

The only rule is not to overdo the calories.

That way you are going to satisfy all those sugar cravings without destroying your goals.

In order to make things easier, I’ve prepared for you 2 lists that have many different healthy foods to choose from depending on your goal.

Here we go.

Great Foods for Building Muscle and Bulking Up

  • Dried fruit
  • Whole-grain pasta
  • Whole-grain bread
  • Different types of beans and peas
  • Milk and other dairy products
  • Brown and white rice
  • Oats
  • Sweet and normal potatoes
  • Different types of nuts
  • Peanut butter
  • Olive oil
  • and much more.

Great Foods for Losing Weight and Burning Fat

  • Boiled or roasted potatoes and sweet potatoes (not fried)
  • Boiled whole eggs (not fried)
  • Egg whites
  • Cottage cheese
  • Greek yogurt
  • Different types of lean fish (salmon, tuna, etc.)
  • Chicken breast
  • Many different vegetables (cabbage, cauliflower, brussels sprouts, and broccoli)
  • Again nuts and whole grains (but be careful because they come with a decent amount of calories)

Of course, this is only a small fraction of all the different foods you can eat so feel free to include anything you like.

Once you are done you should have a long list containing more than 10-15 different foods you like. 

Only 654 foods more…

Don’t forget to count them down and make sure they are enough.

When that’s over with it’s time to create your meals.

Now you are going to use all those different foods you found earlier and create delicious meals you would enjoy cooking and eating daily. 

The main goal of every single meal of your plan is to be healthy, delicious and give you with enough protein and calories you need.

Man, that looks too complicated for me. How the hell am I going to do all of this…

Hey, please stay with me!

It’s not as difficult as it seems. Let me show you how exactly you can do all that in just a few minutes.

To make things easier for you, I will use my breakfast meal as an example:

As you can see in order to fulfill my 3000 calorie goal my breakfast should have around 500 calories.

I really like to eat eggs for breakfast so I would like to choose to eat a couple of eggs with white bread.

But the problem is how much? 

Is there a way to find out the calories I’m going to get from an egg or a slice of bread?

The simplest thing I can do is to read the back on the label.


In there you could find exactly that information really quickly.

Sadly not all foods have that information available

That’s why I’m going to use this website in order to find out the exact number of calories contained in each one of those foods. 

In order to do that simply click the link above, enter the name of your desired food or meal, select the right amount and see the calories.


After I little digging I learned that 5 large fried eggs give me 387 calories

and 2 normal slices of white bread are around 106 calories.

When I combine both of them I’m going to get 493 calories which are perfect for my 500 calorie goal.

After I’ve found my foods and their amounts I’m going to write them down (including the amounts) next to the calories of the meal.

Here’s how it’s going to look:


After I’ve found the foods and created the meal

Next, I’m going to repeat the same process for all my other 5 meals until I’m done

But enough of me! It’s time for you to do the same.

Repeat the same steps as I’ve just shown you and do this whole thing for all your meals one at a time.

Yes, I know it’s going to take some time but there isn’t any way around it.

Not if you want to look like a superhero…

Bonus tip:

If you have problems with eating the same foods every day it’s good to make a couple of replacements and change them once you get tired of eating the same foods every day.

Here’s a good example of how I’ll go about this:

Breakfast: 500 calories (Meal 1) – 5 large fried eggs and 2 normal slices of white bread

Breakfast: 500 calories (Meal 2) – 100 grams of oats, 1 tbsp of cinnamon, and 1 tablespoon of honey

Breakfast: 500 calories (Meal 3) – 1 large protein pancake made from 1 scoop of protein powder, 3 large eggs and 300 ml of milk, and 1 teaspoon of cinnamon covered with 1 sliced banana and a tablespoon of honey 

Once you are done with all the meals it’s time to go for some grocery shopping… 

Go to the nearest store and buy everything in bulk or at least the foods that won’t go bad in the next couple of days. 

That way you are going to save both time and money.

After you’ve got all the food, do a huge meal prep, cook everything and store it in equally sized food containers in your fridge.

From there simply pull out a container and eat once you need to.

Here’s a short video you can watch about meal prep that is going to explain to you all the basics you need to know:

Once that’s done you are finished with your eating part …

… or are you?

Let’s see what I’m talking about…

Include Supplements To Your Diet

But Bozhidar, using supplements is going to cost me some money…

Indeed it will, but if you can afford them you should definitely get them.


Because good supplements can really help you consume enough protein and calories in a way more easy and fast way than food. 

In addition to that supplements can also help you build and maintain more muscle and strength [2], give you more energy [3], boost your recovery process [4] and speed up the fat-burning goal you so much desire [5].

And that’s not even everything you could achieve… 

As you can see supplements are a great way to boost your calisthenics results and are totally worth every penny.

But which ones to get?

Very good question. 

Here are my top 3 favorite ones I personally use daily …

What are the best calisthenics supplements for fast and good results?

Even if they are many different types of supplements claiming all sorts of stuff I currently use only these 3 because they work the best and are very cheap.

Let’s check them out. 

Take Protein Powder

Majority of my daily protein comes from a famous and very well known protein powder

I really like to include this supplement into my day to day meal plan because it’s an excellent, cheap and fast way to boost my protein intake.

And let’s not forget that eating enough protein is an essential and very important part of maintaining and growing your muscle mass and strength [6]!

Additionally, I’m not a big fan of cooking

That’s why I personally prefer to take a quick scoop of powder with some water instead of buying, preparing and caring a food container with me that is going to provide me with the same amount of protein and calories. 

Shake it with style…

Especially when I go outside for a hike or one of my long mountain bike rides which take almost a whole day to complete:

Me on top of a peak

If you are looking for a solid brand which tastes good I would recommend you to check out my current protein powder:

My current protein powder

It tastes excellent, has a really nice price per dose (the total price divided by the number of doses) and it gives me 24 grams of protein and 120 calories per scoop.

And the best part is that it also has thousands of great reviews.

Click here if you want to check my protein powder on Amazon.

Take Weight Gainer

The next supplement I take every day is a solid weight gainer.

I’m a very big fan of this type of supplement because I don’t like to stuff myself with food and eating 3000+ calories every day isn’t my favorite thing to do…

How I feel after I ate all my calories

Yes, I know that it’s way better to eat real organic food instead of supplements but nothing bad is going to happen if you make 1/5 of your total intake to come from supplements.

And it’s a lot cheaper too. 

In only 1 scoop of my weight gainer, I get 600 calories and 25 grams of protein which is insane!

Can you imagine how much time and effort this little scoop saves me?

 Yes, it’s a lot and that’s why I highly recommend you to get yourself a nice and clean weight gainer which doesn’t have a lot of sugar.

If you are looking for a solid gainer I would recommend you to get the oneI’m currently using which is this one here:

My weight gainer

It’s a very good product made from a highly reputable brand which again has a lot of great reviews and an affordable price.

Click here if you want to learn more details on Amazon. 

Take Creatine

The third and final supplement I take is creatine.

I really like this product because it gives me a lot more energy [7] which really makes me improve my physical performance [8] and take my workouts on the next level. 

And with my increased physical performance I also get better and faster results.

Drinking creatine makes me feel like Asterix right after he drinks his secret magical potion:

So yeah, creatine is an awesome and affordable supplement that can help you a lot so it’s worth the money.

If you are looking for a nice product you should check the one I’m currently using:

My current creatine

I’ve used this creatine for the last couple of months and during that time I really felt a nice boost of energy and increased physical performance right after I take it.

If you want to check it out I would recommend you to click over this link and see its latest price on Amazon.

With that being said we are done with the eating part and all the supplements. 

But that’s only a small fraction of the whole picture!

Let’s see what does the other part contains…

Step 2 – Follow A Good Calisthenics Program Based On Progressive Overload

After you are finished with the eating part it’s to focus on your training or more specifically on your calisthenics program.

To begin with please answer these 4 questions honestly:

  1. Do you currently have a specific calisthenics program designed for your goal?
  2. How good and relying is your current calisthenics program (if you have one)?
  3. Is it based on science and progressive overload?
  4. And most importantly – Is it bringing you the results you want?

If all the answers to these 4 questions are “Yesthen congratulations! You can skip this entire step and go straight to step 3.

If you are not sure and some or all of your answers are a solid “No” then I would recommend you to keep reading because I’m going to help you the best way I can!

Let’s see what you should do next…

What are your options?

When it comes to bodyweight programs that are specifically focused on progressive overload you have 2 main options:

  1. To buy a pre-made one
  2. To make it yourself

Let’s see which option is going to be the best fit for you and your goals.

Option 1 – Buy a pre-made Program

In this scenario, you pay a small amount of money and buy a 2 or a 3-month workout program that is ready to go.

The biggest benefit you get from this option is that everything is already tested and proven so you don’t need to do anything than to simply to follow the program.

But there’s way more than that.

Let’s have a more in-depth look at this option…

Is buying a calisthenics program for you?

If you have the money and value your time then absolutely

The best thing about investing in such a program is the fact that all the exercises and workouts you are going to do are based on science and are already done by thousands of people before you so there isn’t any serious chance of failure.

The only way to fail miserably with a paid program is not to do all the things as you should or eat a lot of junk food and be lazy.

That’s why I highly recommend this option to beginners or people who don’t want to face failure for many months at a time.

So what’s the point of trying to create something that already exists and is only a few clicks away?

See, the answer is pretty logical. 

Now let’s see which calisthenics program is the one that I personally use…

Which is the best calisthenics program based on progressive overload?

During my workout experience, I’ve dealt with many different paid programs most of which sucked really bad.

I mean really bad…

After you learn how bad a program can be…

But luckily for me and you, that’s not the case for all of them.

The program I’m talking about is called Bar Brothers The System.

Because of this program, I managed to gain a lot of weight, learn new skills and increase my strength in almost all bodyweight movements in a decent amount of time.

Bar Brothers The System a solid 3-month workout program that is specifically designed to help you start with the basics and slowly improve on your skills and strength until you reach your maximum potential.

That’s exactly why I like it so much. 

It’s cheap, works great and it’s created by world-known famous athletes that have millions of followers online

Some of the people following this program

If you are interested in this program and want to learn more and read my personal story of how exactly this program helped me please click here to read my honest review <<.

Inside my review, you will find all the important details about why this program is so damn good and how to get it for the cheapest price available.

Preview of my review

Click here to check out my review and learn more.

With that being said let’s see what is your second option…

Option 2 – Do it yourself

Even if this option is not as effective as the Bar Brothers The System, taking the time to create your own personal training program is way better than having no program at all.

Let’s see if this option has what you are looking for…

Is a DIY calisthenics program a great option for you?

If you are currently broke and don’t have any money to spend on programs then yes, this option is going to be your best bet.

It would require time, effort and a lot of trial and error but you have no other option because you can’t spend any money.

Sadly there isn’t any way to skip the possible failureand the trial and error.

Is either that or say bye-bye to your dreams of looking like a demigod…

With that out of the way let’s check out which is the most effective way to create a workout plan…

What is the best way to create my program?

Before I continue I want to tell you something really important!

Please don’t be cheap!

It’s really not worth it. 

Yes, you are going to save a couple of bucks today but the time, future money, nerves, and lack of results are going to eventually hit you like a boomerang and you will regret it.

That’s why I’ll highly recommend you to go buy an already proven bodyweight program such as Bar Brothers The System if you can spare the little money it costs.

If you still can’t afford it your best shot is to follow my guide showing you how to create your own plan from scratch from here

Even if it’s not as good as the complexity of this program it’s still better than 99.9% of the junk you are going to find on the internet.

So these are your 2 options when it comes to training plans and bodyweight training.

Take your time and choose wisely what are you going to dobecause your results are going to depend on it!

When you are ready with your choice and are armed with a solid program it’s time to continue to the next step which is also really important…

Step 3 – Train Properly

Let’s be real.

Even if you eat properly and follow a great workout program there is still a high chance to mess things up if you don’t train properly.

Training the right way is like driving a car with a license. Sure you could still drive one without a license but is the smartest and safest way? 

I highly doubt it.

That’s why you must understand and do all the things I’m going to share with you below.

Especially if you want to get serious and fast results with calisthenics no matter if it’s weighted or basic.

So let’s see what is the most efficient way to train and get results….

Make Sure You Are Doing Progressive Overload

No matter what your goal is you should aim to do proper progressive overload [1] in your training.

But what is progressive overload and how to do it?

The process called “progressive overload” is a complicated way to say “aim to do things better, faster and stronger”.

Progressive Overload in real life…

The main goal of this technique is to help you to gain strength, power, endurance and muscle mass with the help of small but constant increments during your training [2].

Your main goal should be to constantly challenge yourself more and more while trying to beat your previous best performances.

Here’s a great example that is going to make things more visual:

  • Normal push-ups before (10 repetitions max) -> normal push-ups after and new goal (11 repetitions)
  • Wide-grip pull-ups using 5 kg (11 lbs) vest before (7 repetitions max) -> wide-grip pull-ups using 5 kg (11 lbs) after and new goal (8 repetitions)
  • Holding front lever (10 seconds) before -> holding front lever after (at least 12 seconds)

As you can see you must strive to do more repetitions, use more weight or hold the static holds for more seconds.

By doing the exact same exercises, using the exact same resistance and doing the exact same repetitions or hold you will not get any new results.

But that’s not everything.

Here are a couple more great strategies you can apply straight away in order to get faster results with calisthenics. 

Strategy 1 – Slow Down Your Rep Speed And Aim For More Time Under Tension

If you want to get faster results and build more muscle and strength you should aim to do between 30 and 60 seconds of constant time under tension (TUT) during your exercises [3].

You can easily achieve that by slowing down your repetition speed to 3 seconds and aiming to do between 6 and 12 reps for maximum hypertrophy. (muscle growth) [4]

Here’s a great example of how a 3-second repetition looks like:

Key takeaways:

  • Make sure your muscles get time under tension between 30 and 60 seconds
  • Lower your rep speed to be 3 seconds (1.5 sec. – down, 0.5 sec. – squeeze/hold, 1 sec. up/push/pull) 
  • Do every single exercise in the range of 6 to 12 repetitions. If you could do more than 12 include some type of resistance (more on that coming next)

Strategy 2 – Make Exercises Harder and Include New Ones

You are not doing yourself a favor by doing the same exercises over and over for months.

Sure you could still progress but it’s going to be a lot easier and faster to simply change things a bit from time to time.

In order to achieve this simply include new exercises or find a harder and more challenging similar variation to the things you are currently doing.

Here Google is your best friend!

And the best part about this strategy is that science confirms it! 

Simply changing your exercises is way more effective than trying to constantly progress on the old ones! [5]

The way I do this is by following a routine for 2-3 months, then switch things a little using the methods I talked earlier, wait for 2-3 months and repeat everything again, etc.

That way I’m making sure my workouts don’t get boring and I’m getting the most out of my workouts.

Here’s a great example of how you can apply these 2 strategies:

More challenging exercises:

  • normal squat -> pistol squat (one leg squat)
  • normal push-ups-> clapping push-ups
  • regular dip -> ring dip with some type of light resistance
  • normal chin-ups -> chin-ups with a 2-second pause on top

New exercises:

  • Ring muscle-up
  • Clapping push-ups behind the back
  • Dragon flag
  • Planche

So in order to get better results you need to include those 2 strategies.

But there’s more…

Even if both of them are really nice they aren’t the best way to see results.

Here’s what to do…

The Best Strategy – Include Resistance Training If You Already Haven’t

Yes including additional resistance in addition to your body weight is essential if you want to have serious results in the long term.

The sooner you do it, the better.

But Bozhidar, doesn’t that mean I would have to spend some money?

Yes, it does mean exactly that but the beauty of calisthenics and home training is that you will have to spend money on equipment only once and that’s it.

I own a bunch of things for years and everything is still working properly.

So without any further ado let’s check which is the most useful calisthenics equipment that is going to bring you the best results possible…

What is the best equipment for calisthenics in order to get results?

During the past few years, I’ve bought many different things in order to build more muscle mass and strength but these 3 things have given me the best results.

That’s why I highly recommend you to get them as fast as you can!

Yes, I’m 100% serious. 

These 3 pieces of equipment are really going to transform your life if you can afford them…

Let’s check them out…

1. Gymnastic Rings

If you really want to get fast results with weighted or normal calisthenics you should try to workout on gymnastic rings.

They are an excellent and very efficient way to make all your movements way harder which is going to result in faster and better results for you.

Doing exercises on rings > doing exercises on regular equipment

If you don’t believe me simple look at how jacked gymnasts are:

In addition to that rings are very versatile and can be attached to almost any strong enough tree branch or similar contraction.

Yes, you can literally do a full-body workout in the middle of the forest with those bad boys because they are very lightweight (mine weight only 1.5 kg or 3.3 lbs) and compact.

My gymnastic rings

If you don’t own any rings yet I highly recommend you get the same as mine (from the picture above) because I’ve used them for over half a year and they look and feel like brand new.

Also, they are very affordable too.

Click here if you want to check my gymnastic rings on Amazon.

2. Weighted Vest

The second most useful piece of equipment you should own is a nice and adjustable weighted vest that has enough weight to help you progress in every bodyweight movement you want to do.

Yes, every one!

And the best part about wearing a vest is that both your arms are empty and the weight is equally distributed along your torso making you able to do many of the moves you can’t usually do if you use resistance bands or dumbbells.

In addition to that, you also have the option to adjust the weight in only a couple of seconds and adapt the vest to all sorts of different exercises you would love to do.

And let’s not forget the fact that you can also combine it with both rings and bands.

If you are impressed by the capabilities of the weighted vest and are curious how I good one looks check out mine:

My weighted vest

It’s very compact (not a full-size) model that has enough weight for me (60 lbs) and is pretty comfortable on the shoulders and chest. 

It has a very reasonable price considering the most similar products you can find.

Click here if you want to check my vest on Amazon.

3. Resistance Bands

The third and final piece of calisthenics equipment I recommend you get (if you already don’t own) is resistance bands.

I really like using bands in my training because with their help I can:

  • Easily make almost every exercise way harder
  • Isolate and target specific muscles using different angles
  • Use them for extra support when I’m trying to learn an advanced movement such as planche or front and back lever.
  • Build more muscle mass and strength fast [6]
Example of support

As you can see resistance bands are a very effective tool you can buy for a pretty low price.

They are also very lightweight, flexible and portable. 

Quick Tip: If you really want to train outdoor I highly recommend you to combine a couple of bands and a set of gymnastic rings and take them with you. They don’t need a lot of space and can be used anywhere.

If you want to buy a set of bands but don’t know which ones to pick take a look at mine

My resistance bands

I use these bands almost every day and from the day I’ve bought them till now they haven’t created any problems for me.

Click here if you want to check their latest price on Amazon. 

If you decide to go after them please make sure to get the biggest set possible. You will thank me later 🙂

And with that, we are done with this whole step.

Now you know exactly how to train properly and what equipment to include in order to speed up your calisthenics results.

But all 3 steps above will be completely useless if you don’t follow the 4th one…

Step 4 – Track Down Your Progress and Be Consistent

One of the fastest ways to fail miserably and see no results is to ignore tracking down your progress.

I know perfectly well how easy that could happen but don’t underestimate it.

If you don’t know where you currently are how will you find out if you are moving in the right direction towards your goal or are simply being stuck at the same place?

Exactly. You can’t. 

That’s why I highly recommend to anybody reading this guide to take 2 minutes every week and write down his current progress and stats in a notebook or an online document.

woman writing down on a notebook her progress

Here are a couple of important things you should write about:

  • The current date
  • How many calories are you currently consuming
  • What is your current weight
  • Which exercises you currently do, how many reps you do (or seconds you hold) and what resistance you use (the type of band, amount of lbs, etc.)
  • What are your current body fat percentage and lean muscle mass (if you can find out)
  • etc.

But let’s be more practical than that.

Here’s an example of how my weekly results tracking sheet looks like:

Many of the numbers below are only examples and are not my real stats.

Current date

  • Calories – 3000
  • My Current Weight – 75.3 kg (166 lbs)
  • Ring pull-ups – 10-12 reps (no weight)
  • Ring dips – 10-12 reps (no weight)
  • Ring push-ups – 8-10 reps (no weight)
  • Bodyweight squats – 10-15 reps (60 lbs weighted vest)
  • Muscle-ups – 7 at a row
  • L-sit – 1 minute (light resistance band)
  • etc.

The goal of this whole writing is to have information to use in order to be able to compare your current condition with your last week’s, etc. 

That way you are going to easily see if you are moving the needle in the right direction.

So please find 2 minutes of your time and track down where you are going!

Calisthenics Results: The Next Steps

It’s finally over!

If you’ve reached this part (and not skipped everything else) you should know exactly how to get fast results with basic or weighted calisthenics!


Yes, you should really dance because you are one HUGE step closer to your dreams.

Now the only thing left for you to do is to follow all the steps above, stick to everything I said and track down your progress.

If you do all that you are almost guaranteed to have positive and better results than 99% of all the people out there.

Okay, I made this number up but you get the point. You have a lot bigger chance of success than the majority of people in the same situation if you follow this guide.

If you want to make thinks way simpler than that all you need to do now is to follow these 3 simple steps:


Take 3 seconds and get instant access to our massive guide “How to Start Calisthenics: The Ultimate Guide” for 100% Free!

Enter your below and I’m going to send it to you!

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Use the resourses, I’ve shared! (They are really going to help you!)

Here are a couple of the most important resources you will need:

With that being said I want to give you one more thing before I go …


which is more awesome knowledge about bodyweight training!

If you liked this guide and are eager to learn more cool things about calisthenics take a look at my other similar reads:

Thank you very much for taking the required time to read this guide. I’m going to be very happy if it helped you in any way.

And please don’t forget to leave a comment in the section below.

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Hope to see you again,


P.S. I’m not quite sure but I believe this is the longest article in my whole blog. Isn’t that awesome!


Hey there, my name is Bozhidar and I'm a certified online personal trainer with University Degree in Sports and Nutrition.

With the help of my knowledge and over 8 years of workout experience, I can help you get on the next level. I own a home gym, do calisthenics, little gymnastics, and love to ride a bike.

About me