- File Size: 2017 KB
- Print Length: 158 pages
- Publication Date: January 3, 2018
- Sold by: Amazon Digital Services LLC
- Language: English
- ASIN: B078SQ6KRX
- Text-to-Speech: Enabled
- Word Wise: Enabled
- Lending: Enabled
- Amazon Best Sellers Rank: #19,753 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
How to Build Strong & Lean Bodyweight Muscle: A Science-based Approach to Gaining Mass without Lifting Weights Kindle Edition
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The book is a from-the-group up update of Anthony's first book "Homemade Muscle - All You Need is a Pullup Bar", and so much more than that. It completely revamps the program design, and seeks not only to give you a useful strength training program, but to teach you the fundamentals of exercising in general, and bodyweight training specifically, empowering you to create your own programs and your own approach to fitness. Covering training science, nutrition, exercise selection, program design, it also comes with a 6 months+ long program to take you to peak fitness, as well as recommendations for how to maintain your fitness levels once you get there.
If you're fairly well-read on exercise theory and nutrition, there aren't any revolutions in the book per se, but instead a refreshingly straight-talking rundown of the universal basics. Anthony bases everything on a combination of his knowledge of exercise science and his own personal experiences, giving a personal touch, without ever descending into bro science. And if you're new to strength training, the book is one of the best introductions to the science and theory behind strength training I've ever seen. Plus, the prescribed programs cover everything from the absolute newbie to very advanced trainees.
The personal approach is gratifying for those who doubt whether you can actually build a muscular physique without lifting weights. Anthony is living proof that you can.
The exercises and to some degree the program design won't be completely new to those who have followed Anthony's YouTube channel for a while, but instead puts all that knowledge in one extremely well-organised text, meaning I won't have to jump back and forth between his YouTube videos so much (Anthony, if my lack of YouTube traffic hurts your viewing stats, I'm sorry).
This book is great for those who already have some experience with progressive callisthenics. It does not cover too much on exercise progressions, so you would need to find that information elsewhere. I believe the author has published other books which cover this area. This book covers exercise selection, programming and nutrition for mass gain using bodyweight exercise. The author explains the principles behind his advice without getting into too much superfluous detail. I especially like his approach to leg training, which is different to most advice from bodyweight gurus.
I look forward to seeing results!
Fortunately, Anthony Arvanitakis combines his own experience with up-to-date research on muscle building using calisthenics. He provides a long-term (year long) program divided into five phases, each of which progresses and builds on the previous phase. The book also discusses important issues such as injury prevention, nutrition and other tips.
There is a link in the book that will let you access a workout log for the entire program as well, which is very useful and convenient. Anthony also has a YouTube channel with many instructive and informative videos related to the book (I'd list the channel here but I don't think Amazon allows links to outside sources). Just look up "Bodyweight Muscle" or "Anthony Arvanitakis" on YT; good channel.