Strength and Hypertrophy with Calisthenics for Beginners

By Muhammad Faizal Bin Rahmat

Muhammad Faizal is a dynamic and seasoned fitness enthusiast who brings a wealth of experience from a robust career in both military service and firefighting. Born in 1984, Muhammad Faizal has dedicated his life to physical excellence and helping others achieve their fitness goals. At 40 years old, Muhammad Faizal stands as a testament to the enduring power of fitness and resilience.

In 2004, at the age of 20, Muhammad Faizal joined the military as an infantry soldier and instructor in the Basic Military School. During his service from 2004 to 2006, he developed a solid foundation in physical fitness, endurance, and discipline. The rigorous training and demanding physical standards of military life instilled in him a profound understanding of the importance of maintaining peak physical condition.

In 2006, Muhammad Faizal transitioned to a career in firefighting, a profession that would span 15 years until their retirement in 2021. As a firefighter and HAZMAT Specialist, he was on the front lines of fire emergency and HAZMAT response, where physical fitness was not just a personal goal but a critical job requirement. The intense physical demands of firefighting required a deep knowledge of strength training, endurance, and overall fitness.

Throughout his firefighting career, Muhammad Faizal pursued various fitness disciplines, including bodybuilding, powerlifting, strength training, and CrossFit. These pursuits not only kept him in adequate physical shape but also provided a diverse and comprehensive understanding of different fitness methodologies.

In 2010, Muhammad Faizal faced a significant personal challenge when he was involved in a motorcycle accident that resulted in a severe injury to his right femur, breaking it into three pieces. A metal implant was inserted to rejoin the bones. Despite this setback, Muhammad Faizal's determination and dedication to fitness never wavered. He adapted his training to accommodate his injury and continued to build his strength and endurance.

As he aged and adjusted to life with his injury, Muhammad Faizal found a new passion in calisthenics, or bodyweight training. This form of exercise not only helped him maintain and improve his strength and physique but also offered a sustainable way to stay fit without the heavy lifting required in bodybuilding and powerlifting. Living in the village post-retirement, Muhammad Faizal embraced calisthenics as a key component of his fitness regimen, proving that age and physical limitations are no barriers to achieving peak physical health.

Drawing on decades of experience and a deep well of knowledge, Muhammad Faizal decided to share his insights and compile information and expertise with a broader audience. His debut eBook, "Strength and Muscle Hypertrophy with Calisthenics for Beginners," is a comprehensive guide for those new to fitness or looking to explore the benefits of bodyweight training. The book combines practical advice, detailed exercise descriptions, and motivational insights drawn from Muhammad Faizal's extensive career in fitness and emergency services.

Muhammad Faizal's journey is a testament to resilience, adaptability, and the enduring power of physical fitness. His story is one of overcoming obstacles, adapting to new challenges, and continually striving for improvement. Through his writing, compiling and continued dedication to fitness, Muhammad Faizal aims to inspire others to embark on their own fitness journeys, regardless of age or physical limitations.

In sharing his expertise and personal experiences, Muhammad Faizal hopes to empower readers to achieve their fitness goals and discover the transformative power of calisthenics. His eBook serves as a valuable resource for anyone looking to build strength, enhance their physique, and improve their overall well-being through the simplicity and effectiveness of bodyweight training.

• Language: English
• Publisher: Muhammad Faizal Bin Rahmat
• Release date: Jul 1, 2024
• ISBN: 9798227492760

Book preview

Table of Content

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Table of Content 2

Introduction 4

Chapter 1: Understanding Strength and Hypertrophy 7

Defining Strength 7

Defining Hypertrophy 7

Combining Strength and Hypertrophy 9

Chapter 2: Getting Started with Calisthenics 12

Setting Realistic Goals 12

Examples of Achievable Goals for Beginners 13

Assessing Your Starting Point 13

1. Basic Fitness Assessment: 13

2. Flexibility and Mobility: 14

3. Cardiovascular Endurance: 14

4. Body Measurements: 14

Tracking Progress 15

Creating a Supportive Environment 16

Chapter 3: Essential Calisthenics Exercises 19

Upper Body Exercises 19

Lower Body Exercises 24

Core Exercises 30

Variations and Progressions 34

Combining Exercises for Full-Body Workouts 36

1. Beginner Full-Body Routine 36

2. Intermediate Full-Body Routine 36

3. Advanced Full-Body Routine 36

Chapter 4: Creating a Workout Routine 39

Structuring Your Workouts 39

Balancing Different Muscle Groups 40

Sample Workout Plans 42

Customizing Your Routine 43

Tracking Your Routine 44

Chapter 5: Principles of Training for Hypertrophy 46

Progressive Overload 46

Volume and Frequency 47

Sample Weekly Training Split 48

Creating a Recovery Plan 50

Chapter 6: Nutrition for Strength and Hypertrophy 52

Macronutrients: The Building Blocks 52

Micronutrients: Supporting Muscle Function 54

Hydration 55

Meal Timing and Frequency 56

Supplements 57

Chapter 7: Overcoming Plateaus and Staying Motivated 61

Identifying Plateaus 61

Strategies to Overcome Plateaus 62

Staying Motivated 64

Consistency is Key 66

Chapter 8: Long-Term Success and Lifestyle Integration 69

Creating a Sustainable Fitness Routine 69

Balancing Fitness with Daily Life 71

Mindset and Motivation 72

Lifestyle Integration 73

Tracking and Adjusting 74

Celebrating Achievements 75

Conclusion 77

About The Author 80

In the name of God, the most gracious, the most merciful

Introduction

Iam a 40-year-old retired professional with a diverse and challenging career background. My journey began in the military, where I served as an infantry soldier from 2004 to 2006. Following my military service, I dedicated myself to the firefighting service from 2006 until my retirement in 2021.In 2010, I faced a significant life challenge when I was involved in a motorcycle accident, resulting in a broken right femur bone that shattered into three pieces. A metal implant was inserted through my femur to rejoin the bones, marking a pivotal moment in my life and fitness journey.

Throughout my career, I have been deeply passionate about fitness, engaging in bodybuilding, powerlifting, strength training, and CrossFit. However, as I age and manage my injury, I have found calisthenics, or bodyweight training, to be incredibly beneficial in maintaining and improving my strength and physique.

Now retired, I reside in a village where