Paul Wade - C-Mass: Calisthenics Mass: How to Maximize Muscle Growth Using Bodyweight-Only Training
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CALISTHENICS MASS:
HOW TO MAXIMIZE MUSCLE GROWTH
USING BODYWEIGHT-ONLY TRAINING
(2014: first edition)
2014, Dragon Door Publications, Inc.
A Dragon Door Publications, Inc. production
All rights under International and Pan-American Copyright conventions.
No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews.
Published in the United States by: Dragon Door Publications, Inc.
5 East County Rd B, #3 Little Canada, MN 55117
Tel: (651) 487-2180 Fax: (651) 487-3954
Email:
DISCLAIMER
No individual should attempt to follow a bodyweight training program, or to apply the techniques, methods or nutritional approaches described in this manual, without first being cleared to do so by their physician.
The authors and publisher of this manual are not responsible in any form for any injury which may occur as a result of following the instructions within. The exercises and methods described or alluded to in this book can be strenuous. Please apply due care during all physical training, and never attempt to train or coach another individual unless you are fully licensed and insured to do so. This book is intended for entertainment purposes only. This book is not biography. The names, histories and circumstances of the individuals featured in this book have accordingly been changed either partially or completely.
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Dedicated to all the members of the PCC community.
This book began its life as an extensive two-part post on the Progressive Calisthenics Certification blog. The posts were titled The Ten Commandments of Calisthenics Mass. (I groove on numbers and regimented lists, in case ya hadnt noticedthe Big Six, then Ten Steps, etc. A left-over of prison life, no doubt.)
After hundreds of questions and commentsmany via emailit became clear that the theme had struck a nerve. This issue of muscle-gain and its relationship to calisthenics is a biggie, and it always has been. Folks had questions, new ideas, observationsin short, they wanted more than a couple of blog articles could deliver.
Thats why I was prompted to write this e-bookC-MASS. It contains an edited and extended version of the original two articles, welded together for clarity and reference purposes. There is also a stack of new material added just for the book, including a chapter explaining the essence of bodyweight bodybuilding, a section on programming, bodypart training tips and a full FAQ guide to help with any troubleshooting, plus more.
This book is dedicated to the members of the PCC community who made it happen. If you get a kick out of this manual, hop on down to the PCC blog and make a comment or contribution. Join the fastest-growing elite bodyweight training community on planet Earth.
I hope to see ya there, muscles!
Paul Coach Wade 2014
In my mind, there is a picture. It is a hot summer day in San Quentin. Im in the yard, queuing to use the pullup bar. I cant remember the yearit was so long ago, many of you reading this will not have even been born. But what I can remember was the guy in front of meDixon. Dixon was an inmate so wide, you couldnt see behind the man in a hallway. His lats were so damn thick, I wondered how he could even keep his arms by his side. His deltoids were genuine spheres of muscle, so large and well-shaped that they looked as if theyd been sculpted on. His triceps were particularly awesome; when he raised his arms they hung down like glistening sharks bellies, solid curves of human steel.
Dixon wasnt a juicer. We all knew who used steroids inside, and back in the day there were fewer than you might believe, if you saw the physiques. And Dixon never touched a weight or a machinecertainly not to build muscle. He purchased his incredible muscles through bodyweight work, and he paid for them in pain.
If you know what you are doing, pullups can be a true mass-builder. Max Shank demonstrates uneven pullups.
Dixon wasnt alone. I met many, many dudes who built phenomenal amounts of natural muscle massoften going from thin and stringyusing bodyweight-only methods. You can do it, too. How would you like to level-up your physique? Im talking about:
- Adding 20-30 pounds of solid muscle
- Reshaping your arms with 2-3 inches of beef
- Tripling the size of your pecs and lats
- Thickening and hardening your abdominal wall into a classic six-pack
- Throwing a thick, healthy vein onto your biceps
- Generating hard, sculpted quads and hamstrings like an Olympic sprinter
- Building true diamond calves
There is so much artificial inflation of muscle size, so much nonsense talked about measurements in modern bodybuilding, that to some of you these kind of gains maybe seem modest. Trust methey aint. If you can achieve these gains, you will be head and shoulders above the next 99% of natural bodybuilders, who very rarely achieve any noticeable results at all.
The handstands look identical, but they are practiced in very different ways. Professor Paulinetti (left) became one of the strongest bodyweight athletes in history. Ed Theriault (right) became Mr Canada.
When I was behind bars, its safe to say that most cons knew that serious, hardcore bodyweight training could build serious, hardcore muscles on a brotherno matter what his starting point. It saddens me to say it, but on the outside, this is not the case. Bodyweight strength training is not typically associated with huge muscles in the modern fitness world. This is coz you can find loads of bodyweight enthusiasts who can perform phenomenal feats of strengthone-arm handstands, human flags, planches, etc.despite looking fairly normal. Skinny, even.
How is that that bodyweight training has made these guys so strong, so fit, but not as massive as bodybuilders?
The answer has to do with training methodology. Generally speakingIm paraphrasing here, kidthere are TWO types of resistance training, both at different ends of the spectrum. The first is nervous system training. The second is muscular system training.
Believe it or not, these two kinds of bodyweight training are poles apartand they give radically different results! To best understand the differences between the two, check out the table below.
NERVOUS SYSTEM TRAINING | MUSCULAR SYSTEM TRAINING | |
ADAPTATION | The nervous system adapts by reconfiguring: the cells communicate more efficiently | The muscular system adapts by adding extra chemical energy: the muscle cells swell and become larger |
METHOD | Pick an exercise you find challenging and attempt to perform it perfectly as many times as possible | Pick a difficult exercise, then perform it for as long as you can until your muscles are drained |
EFFORT | Stay fresh. If you push too hard your form will not be perfect and you will exhaust yourself |
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