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Copyright: © 2023 by Tome Tao
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program
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Muchacho,
Calisthenics are a fun and effective way to build strength
and an amazing physique
But we also can’t deny that weight lifting is a proven
method for packing on slabs of quality muscle
Therefore why must we pick only one style of training
during our quest for strength, power and aesthetics?
Why not get the best of both worlds and do both?
Only problem is it can be challenging to combine the 2
training styles
But luckily, it still can be done. Especially if you pay
attention to the following
5 Aesthetic Commandments…
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#1
THOU SHALT STAY BALANCED
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THOU SHALT STAY BALANCED
Serious about getting an aesthetic physique? Then you
must always seek balance
Because a balanced program that revolves around the 7
essential movement patterns will build a proportional
physique and prevent imbalances that could lead to
injury
Vertical Push
Vertical Pull
Horizontal Push
Horizontal Pull
Squat
Hip Hinge
Core
Using the above movement patterns creates a great
foundation for a well designed hybrid program and in
practice could look like…
Doing some push ups and later a bench press variation
for your horizontal push.
And for horizontal pulls doing barbell rows, or swapping
them out with inverted bodyweight rows if you prefer to
stimulate your back with calisthenics
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THOU SHALT STAY BALANCED
This allows you to maintain balance yet stimulate your
muscles in a unique way that reduces boredom and
maximizes your chances for crazy growth
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#2
THOU SHALT MANAGE VOLUME
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THOU SHALT MANAGE VOLUME
When combining calisthenics and weight lifting, it can
be very tempting to do more volume than is needed for
growth
For example
If you average 18 working sets with your calisthenics
routine. You may think it’s wise to add another 18 sets of
weights to your training
Hence performing a total of 36 sets per session
But muchacho… this is a HUGE mistake and a recipe for
disaster that guarantees a trip to the hospital.
Because to grow we need to stimulate our muscles but
also give them enough time and room to recover
Therefore, a smarter approach is to keep volume the
same by only using the best exercises from each training
style to design your workouts
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#3
THOU SHALT ISOLATE
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THOU SHALT ISOLATE
It’s a known fact that compound exercises are king
because they activate a lot of muscle groups at once and
are very time efficient
But isolations are also crucial if you want to sculpt a
perfect physique
Because they can help you bring up any weak points that
compounds might miss. And allow you to laser target
individual muscles for better proportions and aesthetics
Also, this is where weight lifting really shines
Because sure, it’s possible to do some isolations with
calisthenics. But a lot of the movements can be awkward
And isolations with weights tend to feel more natural
hence creating a greater mind muscle connection that
can take your gains to the next level
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#4
THOU SHALT TRAIN LEGS
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THOU SHALT TRAIN LEGS
It’s a meme at this point that calisthenic athletes are
known for having chicken legs. Mostly because they are
notorious for skipping leg day
So strange since it’s possible to build some decent leg
muscle using only calisthenics, but keyword here is
decent
If you want your legs to look as big and aesthetic as
possible you will need to train them mostly with weights
Because when you’re new to training, bodyweight air
squats might be hard at first. But after a while they get
too easy and become at best a warm up
And moves like pistol squats can be challenging. But
they also require a good amount of skill and mobility
before they’re useful for growth
But with weights you can learn the leg movements very
quickly and load them to become challenging enough to
to stimulate growth
Which actually leads to the last commandment
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#5
THOU SHALT PROGRESS
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THOU SHALT PRGOGRESS
No matter what style of training you choose, you must
increase the intensity of your workouts overtime for
continuous muscle growth and strength gains
This forces your muscles to adapt and is known as the
progressive overload principle
With weightlifting, this might mean increasing the
weights you lift
And for calisthenics, the same effect can be achieved by
adding load or progressing to more challenging
variations of bodyweight exercises
There are also other methods for progressing your
workouts like increasing reps, sets as well as some more
advanced concepts like adding drop sets, myo reps, etc...
And by combining all these methods of progression with
a hybrid program, you're well on your way to achieving
mucho aesthetics
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