The bar brothers are a training group started by the brothers Dusan Lazar Novovic Djolevic and that created a different kind and innovative training routine based on the program.
- 1 Kings of Calisthenics
- 2 Can i get a body as bar brothers movement ?
- 3 How long do I need to tone my body?
- 4 What are the best exercises of body weight training?
- 5 History of Street Workout
- 6 What promotes it?
- 7 Velocity of Execution – Slow or Fast?
- 8 Bar Brothers Entrenamiento
Kings of Calisthenics
The characteristics of training of the bar brothers are efficient , fun and free to keep our body fit.
The goal is to get a toned, strong and defined body. If you want to have a good time outdoors and take advantage of the street furniture. Train in a park can be a great option for strengthening your muscles. Besides all the exercises discussed on this page can aerobic series, continuous. Per example you can run for 15-30 minutes before training on the bar. It would also be a good option up and down hills to give your legs an extra effort. This is not the official website of Bar Brothers.
From the initial two brothers the brothers bar movement project began to follow his training in different countries like New Zealand , Slovenia, florida, peru etc …
Since the beginning of bodybuilding or fitness, people seek symmetry. Men and Women to tone your body fully proportionate way , which is why this branch of sport does not fit neatly into bodybuilding . Where the bodies are much larger but asymmetric .
The bar brothers have achieved all this and simply using fixed bars and utensils parks that anyone can access them without having to spend money. No pain, no gain, is something that they say into account because as we see in many of his videos, the suffering and pain accompanying every day.
First training and results video
I recommend you see the original video of bar brothers training here:
If you like barbrothers hoodie or clothes you can check this article. Most liked are the shirt an article that you can buy in many shops. You can check in our articles the routine, diet and wiki.
Second training and motivation video
See this complete, please ok?
Can i get a body as bar brothers movement ?
Of course, yes. If they and other thousands of people got it so you can!. Below you have a lot of routines to start and get a best and strong body. You can follow the bar brothers nutrition in other post that we will make soon in barbrothers.
To continue to learn a little more routine entrainment of bar brothers I invite you to read these article. With them you can have closer and achieve a dash of motivation, something that you may need today.
All this routines are avaiable in website www.madbarz.com try it.
How long do I need to tone my body?
Most results are achieved at 4-6 months, as long as we persevere in our work. We will need to work hard to get the results we want, only in this way our bodies move towards a stronger body and defined. Here is same examples of people that uses the bar brothers workout rutine:
In ten months you can get this with workout motivation:
What are the best exercises of body weight training?
1) The pushups as usual we indicate in exercises at garden, home or other places, it is one of the best exercises to work hardthe upper body and a part of calisthenics workout.
2) ¿How to Do Chair Dip Triceps Exercises? These are a type of bar brothers trainning. When you’re in position, we hold your arms slowly down the buttocks until your elbows are as close in an angle of 90 degrees.
We push powering the triceps to return to the first position and that your arms are straight but without forcing the elbows and avoid losing tension and hurt us.
3) In a pull bar is one of the best exercises for building body strength. This is the best that recomended bar brothers calisthenics workout.
History of Street Workout
Briefly the Street Workout exercise is using the environment, playing sports in the street, using lampposts or bars of parks to make pull bar exercises. In any big city we see people exercising outdoors, this is the Street Workout. The Bartendaz group gave a twist to the currency promoting this type of exercise as one of the healthiest sports and the Bar Brothers make this real, with a good change of your body in less than 1 year.
The Bar Brothers training, is it a good kind of muscle training
Yes of course, it is as good as other metods. This is a very good king of training, and you don not need spend money in gym.
Are all explains and metod real of Bar Brothers training?
Another time Yes! You can check around the world there are a lot of people using the bar brothers metod. Sisters and Brothers, is our time, the time of bar!
Can I training alone with the king of him?
Yes, but i always say that for muscle training the best is that a friend / patner help you. If you check, Bar Brothers are two!
The Bar Brothers routine
In the next days we will post a good routine of the best metod of training. I will tell you about bar brothers training program.
Do I have to lift heavy to gain mass?
Many people believe that in order to gain muscle mass bar brothers need to lift heavy.
But what does heavy even mean? Is it an amount of weight that hits our strength limit of 1 to 2 reps, or is it a weight that we can lift 6 to 12 times?
Depending on who you ask you might get a different answer but for the purpose of this article, let’s keep things simple and get straight to the point – Whatever fatigues your muscles.
Depending on the weight you chose and the type of physique you want to develop, lifting super heavy and lifting heavy enough to perform 6 to 12 reps will both make you grow. There, I’ve said it, answered the damn question.
The idea behind gaining muscle mass is being able to activate all your muscle fibers and fatigue them. Lifting for many reps will hit your slow twitch muscle fibers, causing an increase in muscular endurance, but very little change in the size of the muscle or its limit strength. Lifting heavy enough that you can only perform 2 to 6 reps will increase your limit strength and power. Recruitment of high twitch fibers is increased, but not your serum testosterone levels, which are needed for muscle hypertrophy. Your serum testosterone levels rise when you perform a higher rep range.
The sweet spot is working the muscle, over several sets of moderate reps, until close to fatigue (Note: not until fatigue). It has been shown in multiple studies that stopping one or two reps before total muscle fatigue is actually better overall, then going to complete fatigue. This is because you are stopping just before your muscles are damaged to boot to the point that they need more than 48 hours to recover.
The method that is most popular and has helped generations of people put on mass is a solid exercise routine, taking advantage of as many compound exercises as possible, with a rep scheme of 6 to 12. No, you do not have to lift heavy; you need to lift what your body can handle. Stick to the 6 to 12 rep scheme. Do not go up in weight too soon, and please, do not give a flying f*ck about what the guy next to you is doing because he is probably doing it wrong! Be patient, work hard and you will see amazing results.
Follow the 2-for-2 rule to make sure that you aren’t increasing your weight too quickly or too slowly.
- If you can do two more reps than your regular repetition count, in your last set of a given exercise for more than two workouts in a row; it is time to increase the weight.
- For example, if you are doing 3 sets of 8 reps and you actually can do 10 on your last set- without going to full fatigue- for two consecutive workouts, it is time to increase your weight a little.
Muscle Hypertrophy – Slow or Explosive Repetitions?
Muscle hypertrophy deals with muscular development stemming from training, primarily owing to an increase in the cross-sectional area (CSA) of the existing fibers. The progression of hypertrophy entails an increase in the net accretion (i.e., an increase in synthesis, decrease in degradation, or both) of the contractile proteins myosin and actin within the myofibril and an increase in the quantity of myofibrils within a muscle fiber. The new myofilaments are added to the border of the myofibril, leading to an increase in its width.
These alterations create the snowballing effect of enlarging the fiber and, jointly, the associated muscle or muscle group. Muscle fiber disturbance and damage during intense resistance exercise are also an incentive for muscle growth. The restoration process of remodeling the muscle fiber may involve a mass of regulatory instruments (i.e., immune, hormonal, and metabolic) cooperating with the training status of the individual and the handiness of protein. It may take at least a few weeks before muscle hypertrophy becomes obvious during resistance training. The scale of hypertrophy in the end hinges on the training stimulus or program used.
What promotes it?
Optimal muscle growth may result from maximizing the mixture of mechanical and metabolic incentives via training periodization. Mechanical factors comprise the lifting of heavy loads, presence of eccentric muscle actions, and low-to-moderate volume; metabolic factors deal with low or moderate to moderately high intensity training with high volume using short rest breaks. The mechanical factors result in ideal enlistment of muscle fibers (as muscle fibers need to be recruited prior to growth), growth factor manifestation, and possible disturbance to the sarcomeres, all of which expand muscle cross-sectional area. Lifting velocity affects the neural, hypertrophic, and metabolic responses to training.
Training to optimize muscular hypertrophy gains entails a range of velocities with a number of loading strategies. The critical constituent to muscular hypertrophy training is to prolong the length of the set.
Velocity of Execution – Slow or Fast?
Two optional strategies for prolonging set duration are employing a reasonable number of repetitions using a deliberately slow velocity and employing a high number of repetitions using modest to fast velocities. Deliberately slow velocity training with light loads (five seconds per concentric phase and five seconds or more per eccentric phase) places sustained tension on the muscles for a protracted period of time. This is more metabolically demanding than moderate and fast velocities. However, it is difficult to execute a large number of repetitions using deliberately slow velocities. When high repetition numbers are wanted, moderate to fast velocities are favored.
Both training bar brothers strategies of moderate repetitions at slow velocity and high repetitions at moderate to fast velocity increase the metabolic demands of the stimulus, thereby serving as a very effective means of increasing muscular hypertrophy.
Bar Brothers Entrenamiento
If you need more info to get you fit easy you can visit the official website barbrothersdc.com and became a bar brother. Also you can visit the Spanish Bar Brothers community