{"id":67899,"date":"2024-11-15T10:18:04","date_gmt":"2024-11-15T10:18:04","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=67899"},"modified":"2024-12-25T17:01:20","modified_gmt":"2024-12-25T17:01:20","slug":"calisthenics-workout-plan-for-mass","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/","title":{"rendered":"Calisthenics Workout Plan for Mass: A Proven Way for Serious Muscle Growth"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#What_is_a_6-Day_Calisthenics_Routine\" >What is a 6-Day Calisthenics Routine?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#Can_You_Gain_Mass_with_Calisthenics\" >Can You Gain Mass with Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#Progressive_Overload\" >Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#Compound_Movements\" >Compound Movements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#Eccentric_Training\" >Eccentric Training<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#Is_It_Okay_to_Bulk_in_Calisthenics\" >Is It Okay to Bulk in Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#Is_Calisthenics_Strength_or_Hypertrophy\" >Is Calisthenics Strength or Hypertrophy?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#For_Strength\" >For Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#For_Hypertrophy\" >For Hypertrophy<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#Is_Calisthenics_Better_than_Gym_for_Bulking\" >Is Calisthenics Better than Gym for Bulking?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#Does_Calisthenics_Need_Protein\" >Does Calisthenics Need Protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#What_is_the_big_3_calisthenics\" >What is the big 3 calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#Is_20_minutes_of_calisthenics_enough\" >Is 20 minutes of calisthenics enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#How_many_reps_is_too_much_calisthenics\" >How many reps is too much calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#Is_milk_good_for_calisthenics\" >Is milk good for calisthenics?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A general workout plan supplemented by a healthy diet and overall lifestyle can help a person get in shape (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK326737\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, if you have specific goals to build muscle and strength, things need to go by a strategic plan.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Mass\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-push-ups.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics or bodyweight exercises can be a good starting point for those who wish to bulk up.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your body alone can provide enough resistance to achieve the goal of building muscular mass. There is no need to sign up for an expensive gym membership for the weights and complex machines.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A calisthenics workout plan for mass for beginners can help you bulk up while providing your body with more than just nice-looking muscles. You will also notice improved strength and endurance as you build those muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article takes a deep dive into how you can build your muscles and what tips you can follow to ensure everything runs smoothly.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_6-Day_Calisthenics_Routine\"><\/span><strong>What is a 6-Day Calisthenics Routine?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/6-day-calisthenics-routine\/\">6-day calisthenics routine<\/a> is a structured workout plan designed to build muscle and strength without requiring a gym or extensive equipment. This program utilizes bodyweight exercises, making it ideal for home training.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The routine incorporates a progressive overload approach, allowing you to gradually increase the intensity by adjusting reps, sets, or exercise difficulty as your strength improves.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A pull-up bar is the only equipment calisthenics experts recommend, though some exercises offer alternatives if you don\u2019t have access to one.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A planned and strategized calisthenics program to build muscle mass is challenging and meant for intermediate to advanced athletes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You or a coach can adjust the exercises, sets, and reps to match your fitness level.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Mass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60414\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Calisthenics-Physique-vs.-Bodybuilding-1024x576.png\" alt=\"Calisthenics Workout Plan For Mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Calisthenics-Physique-vs.-Bodybuilding.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Calisthenics-Physique-vs.-Bodybuilding-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Calisthenics-Physique-vs.-Bodybuilding.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/Calisthenics-Physique-vs.-Bodybuilding-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p style=\"text-align: center;\"><strong>Day 1: Upper Body Push (Chest, Shoulders, Triceps)<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-ups (Standard):<\/b><span style=\"font-weight: 400;\"> 4 sets x 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diamond Push-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets x 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pike Push-ups (Shoulders):<\/b><span style=\"font-weight: 400;\"> 4 sets x 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dips (Use two chairs or a stable surface):<\/b><span style=\"font-weight: 400;\"> 3 sets x 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pseudo Planche Push-ups (Advanced): <\/b><span style=\"font-weight: 400;\">3 sets x 6-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Triceps Bench Dips:<\/b><span style=\"font-weight: 400;\"> 3 sets x 10-15 reps<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><strong>Day 2: Lower Body (Legs, Glutes)<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bodyweight Squats:<\/b><span style=\"font-weight: 400;\"> 5 sets x 12-20 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunges (Alternating legs):<\/b><span style=\"font-weight: 400;\"> 4 sets x 10-15 reps each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bulgarian Split Squats (Use a chair for balance):<\/b><span style=\"font-weight: 400;\"> 3 sets x 8-12 reps each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jump Squats: <\/b><span style=\"font-weight: 400;\">3 sets x 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute Bridges: <\/b><span style=\"font-weight: 400;\">4 sets x 12-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calf Raises: <\/b><span style=\"font-weight: 400;\">4 sets x 15-20 reps<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><strong>Day 3: Pull (Back, Biceps)<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-ups (If possible, or use a resistance band for assistance):<\/b><span style=\"font-weight: 400;\"> 4 sets x 6-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chin-ups (Close grip): <\/b><span style=\"font-weight: 400;\">3 sets x 6-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Inverted Rows (Use a sturdy table or low bar)<\/b><span style=\"font-weight: 400;\">:<\/span><span style=\"font-weight: 400;\"> 4 sets x 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Australian Pull-ups (Underhand grip): <\/b><span style=\"font-weight: 400;\">3 sets x 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Superman Holds (Lower back):<\/b><span style=\"font-weight: 400;\"> 3 sets x 20-30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Commando Pull-ups (Alternate hand grip): <\/b><span style=\"font-weight: 400;\">3 sets x 6-8 reps each side<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><strong>Day 4: Core &amp; Abs<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plank (Hold): <\/b><span style=\"font-weight: 400;\">4 sets x 30-60 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg Raises:<\/b><span style=\"font-weight: 400;\"> 4 sets x 10-15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bicycle Crunches:<\/b><span style=\"font-weight: 400;\"> 3 sets x 15-20 reps per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mountain Climbers:<\/b><span style=\"font-weight: 400;\"> 3 sets x 20-30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Russian Twists: <\/b><span style=\"font-weight: 400;\">4 sets x 15-20 reps per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Side Plank (Each side):<\/b><span style=\"font-weight: 400;\"> 3 sets x 30-40 seconds per side<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Mass\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Day 5: Full Body Strength (Focus on Explosiveness)<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpees:<\/b><span style=\"font-weight: 400;\"> 4 sets x 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Jumping Lunges:<\/b><span style=\"font-weight: 400;\"> 3 sets x 10-12 reps each leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Clap Push-ups (Explosive): <\/b><span style=\"font-weight: 400;\">4 sets x 6-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Box Jumps (Use a safe, stable surface):<\/b><span style=\"font-weight: 400;\"> 3 sets x 8-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tuck Jumps:<\/b><span style=\"font-weight: 400;\"> 3 sets x 10-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plank to Push-up (Dynamic Core\/Shoulders):<\/b><span style=\"font-weight: 400;\"> 3 sets x 8-12 reps<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><strong>Day 6: Upper Body Push &amp; Pull (Mixed Day)<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Archer Push-ups: <\/b><span style=\"font-weight: 400;\">3 sets x 6-8 reps per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-ups:<\/b><span style=\"font-weight: 400;\"> 4 sets x 6-10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diamond Push-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets x 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chin-ups:<\/b><span style=\"font-weight: 400;\"> 3 sets x 6-8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dips: <\/b><span style=\"font-weight: 400;\">3 sets x 8-12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Inverted Rows:<\/b><span style=\"font-weight: 400;\"> 4 sets x 8-10 reps<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><strong>Day 7: Rest\/Active Recovery<\/strong><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage in light activities such as walking, stretching, or yoga to promote blood flow and recovery.<\/span><\/li>\n<\/ul>\n<p><b>Note:<\/b><span style=\"font-weight: 400;\"> Don\u2019t overwhelm yourself in the initial stages of any workout plan.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This calisthenics workout plan is very challenging and for intermediate to advanced athletes. Beginners will require significantly less volume.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is best to start with a 3-day total body plan focusing on the basic movements with no more than 10 sets per week per movement (For example, no more than 10 weekly sets of each: upper body push, upper body pull, lower body, and core).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Want a more extended program? Read our article here for a <\/span><b><a href=\"https:\/\/betterme.world\/articles\/12-week-calisthenics-program\/\">12-Week Calisthenics Program Guide: Exercises, Tips, and Frequently Asked Questions<\/a>.<\/b><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/3000-calorie-vegan-meal-plan\/\">3000 Calorie Vegan Meal Plan: Bumping Up Your Caloric Intake The Right Way<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Gain_Mass_with_Calisthenics\"><\/span><strong>Can You Gain Mass with Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Of course, you can!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training can increase muscle mass if the program is well-designed and you consider other lifestyle factors. Muscular hypertrophy relies on adequate volume, intensity, and recovery, with progressive overload to continually provide a training stimulus that will encourage musculoskeletal and neuromuscular adaptations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even if you lay out your training plan perfectly, you will not reach your full potential if you are not consuming a diet that supports your training and allows your body to recover and build. Similarly, adequate sleep and rest is a crucial component of muscular hypertrophy.\u00a0<\/span><\/p>\n<p><b>Some of the critical training factors that lead to muscular hypertrophy include:<\/b><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progressive_Overload\"><\/span><strong>Progressive Overload<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It is a strength training strategy in which you gradually increase your workout intensity.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A more scientific definition of this concept is that you slowly increase the stress on your muscles and nervous system (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/6226944_The_Effects_of_a_Calisthenics_and_a_Light_Strength_Training_Program_on_Lower_Limb_Muscle_Strength_and_Body_Composition_in_Mature_Women\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The progressive overload principle is one of the primary principles of calisthenics, which practitioners use to increase strength performance and hypertrophy gains.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do this by:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adding more reps and sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reducing rest time between sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moving to more challenging variations (e.g., from push-ups to archer or one-arm push-ups).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use weighted vests or add external resistance as you get stronger. \u00a0 \u00a0 <\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Compound_Movements\"><\/span><strong>Compound Movements<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Compound exercises in calisthenics can be efficient because they simultaneously work on multiple muscle groups (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/6226944_The_Effects_of_a_Calisthenics_and_a_Light_Strength_Training_Program_on_Lower_Limb_Muscle_Strength_and_Body_Composition_in_Mature_Women\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). The fact that they can be done anytime, anywhere, and involve different muscles makes them a practical part of any routine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Compared to single-joint exercises, performing compound movements is a convenient and time-efficient way to enhance muscle growth.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2017 study in Frontiers in Physiology involving young men revealed that exercises targeting multiple joints were more effective for increasing strength and cardiorespiratory fitness than single-joint exercises (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6460214\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Mass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-58735\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels-1024x576.png\" alt=\"Calisthenics Workout Plan For Mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/30-Day-Calisthenics-Workout-Plan_-4-Customizable-Calisthenics-Plans-For-All-Fitness-Levels-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Some exercises you can include in your compound bodyweight workout plan to build muscle are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/push-up-benefits\/\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chin-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/betterme.world\/articles\/pull-up-alternative-no-bar\/\"><span style=\"font-weight: 400;\">Pull-ups<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eccentric_Training\"><\/span><strong>Eccentric Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eccentric training focuses on the lengthening phase of a muscle contraction. When you perform an exercise, there are typically three phases:\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Concentric (muscle shortening)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Isometric (muscle static)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eccentric (muscle lengthening)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Eccentric training emphasizes the last phase, where you lengthen the time your muscles are under load.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, in a standard push-up, the eccentric phase is when you lower your body back towards the ground. By slowing down this phase, you increase the time your muscles are under tension, which can lead to more strength gains and muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A 2014 study concluded that eccentric muscle actions have distinct characteristics compared to concentric or isometric (constant length) contractions, which could lead to specific adaptations (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6510035\/#B40\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eccentric contractions produce more force for a given angular velocity than others. Additionally, they require less motor unit activation and use less oxygen and energy to make the same muscle force as concentric contractions.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Okay_to_Bulk_in_Calisthenics\"><\/span><strong>Is It Okay to Bulk in Calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Despite popular opinion, calisthenics and bulking have a long history. The modern military uses calisthenics, and the soldiers from ancient Greece also used calisthenics to become stronger. The bulking phase in calisthenics can bring tremendous perks for the users, given that they follow the correct methods.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A strategic plan can help you to bulk with calisthenics:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progressive overload is one of the core principles of calisthenics. You need to make your routines more challenging by increasing weights or the number of sets.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bulking requires eating in a calorie surplus (more calories than you burn). Even though you are not lifting heavy weights, you still need more calories to support muscle growth and recovery. Focus on a balanced diet with plenty of protein, carbohydrates, and healthy fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You should prioritize rest during calisthenics and weight training. <a href=\"https:\/\/betterme.world\/articles\/3200-calorie-diet\/\">To bulk effectively<\/a>, ensure you get enough rest between the sessions. Recovery is essential for muscle growth, while adequate sleep on rest days can help your muscles repair themselves.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Some people believe calisthenics can only decrease body fat and build endurance. But, it is not valid. A proper diet, a balanced workout routine, and progressive overload can help you bulk.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Mass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-60448\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/bicep-calisthenics-no-equipment-1024x576.png\" alt=\"Calisthenics Workout Plan For Mass\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/bicep-calisthenics-no-equipment.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/bicep-calisthenics-no-equipment-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/bicep-calisthenics-no-equipment.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/05\/bicep-calisthenics-no-equipment-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Strength_or_Hypertrophy\"><\/span><strong>Is Calisthenics Strength or Hypertrophy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics can be hypertrophy or strength, depending on your chosen exercises. The dynamic and compound movements of calisthenics need a great deal of strength. And using the proper techniques, you can add enough resistance to improve muscle size and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The breakdown of calisthenics for strength or hypertrophy is as follows:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"For_Strength\"><\/span><strong>For Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can build strength by focusing on exercises requiring few repetitions and more intensity. For example:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercises:<\/b><span style=\"font-weight: 400;\"> Pull-ups, push-ups, dips, and squats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Advanced Moves:<\/b><span style=\"font-weight: 400;\"> Planche, one-arm push-ups, muscle-ups, or pistol squats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Low Reps &amp; High Intensity:<\/b><span style=\"font-weight: 400;\"> Performing challenging variations at an intensity high enough that you can only perform 3-6 reps per set promotes strength gains.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"For_Hypertrophy\"><\/span><strong>For Hypertrophy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can design your workouts for hypertrophy by following this 3 steps calisthenics workout plan for mass:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Moderate Reps &amp; Volume:<\/b><span style=\"font-weight: 400;\"> Doing 8-12 reps per set with multiple exercises that fatigue the muscles promotes hypertrophy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive Overload:<\/b><span style=\"font-weight: 400;\"> You can increase difficulty by moving to more challenging variations, increasing reps, or adding resistance (e.g., weighted vests, resistance bands).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time under Tension:<\/b><span style=\"font-weight: 400;\"> Slower movements focusing on the exercise&#8217;s eccentric (lengthening) phase will increase muscle growth.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Whether the resistance comes from barbells, free weights, or your body weight \u2013 it does not matter. What matters is that resistance provides enough tension and force to overcome and produce a muscular hypertrophy effect.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The brain does not differentiate where the resistance comes from.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It only recognizes that there is resistance to overcome and that it needs to generate force through your muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6912783\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Therefore, there is no need to worry about calisthenics physique vs bodybuilding because either can effectively stimulate muscle growth.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/intermediate-calisthenics-workout-plan\/\">Intermediate Calisthenics Workout Plan: Make Your Own Plan with These Tips from Experts<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Better_than_Gym_for_Bulking\"><\/span><strong>Is Calisthenics Better than Gym for Bulking?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can practice a <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-for-men\/\">calisthenics workout<\/a> plan for mass at home or anywhere with enough space! Whether calisthenics or gym-based strength training is better for bulking depends on individual goals, preferences, and training style.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each method has its strengths, and the effectiveness of one over the other for bulking can vary depending on how you approach it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics emphasizes full-body movements and coordination, enhancing functional strength and flexibility alongside muscle growth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This training style builds lean muscle mass while improving balance, control, and mobility\u2014qualities that gym routines may not focus on as heavily.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With that said, bulking typically requires progressively higher resistance levels, which may be easier to achieve with weights.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Mass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56036\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shoulder-workout-calisthenics-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shoulder-workout-calisthenics.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shoulder-workout-calisthenics-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shoulder-workout-calisthenics.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shoulder-workout-calisthenics-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/shoulder-workout-calisthenics.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">As you advance in calisthenics, reaching the same resistance level as with weights requires modifications like adding:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bands<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weighted vests<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gradually advancing to more challenging bodyweight variations\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These additional modifications require more creativity and planning, resulting in a steeper learning curve.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both calisthenics and gym training can effectively support bulking, but each suits different approaches. Weightlifting offers a straightforward way to achieve your goal of pure muscle mass through consistent and scalable resistance. However, calisthenics may be a better fit if you want to build lean muscle mass with improved functional strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, combining both approaches can yield the best of both worlds: using calisthenics for strength, mobility, and foundational work while supplementing with weights for additional resistance and targeted hypertrophy. This hybrid approach can create a balanced physique that\u2019s strong, muscular, and functional.<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Mass\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Calisthenics_Need_Protein\"><\/span><strong>Does Calisthenics Need Protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your body needs a balance of macronutrients to support itself with calisthenics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 3 main macronutrients are protein, carbohydrates, and fats. You need them all for calisthenics and your overall health.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs give your body energy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein helps with muscle recovery and growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy fats are essential for energy, nutrient absorption, and other important health functions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6566799\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Most people with active lifestyles looking to build muscle mass should aim for a moderate to high protein intake from various sources. Then, divide the rest of your calories between carbs and fats, remembering that fats have more calories per gram than carbs. There is no need to eliminate carbs or fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Focus on a balanced, nutritious diet consisting primarily of whole grains, root vegetables, lentils, beans, fruits, vegetables, meat, fish, eggs, and dairy.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein powder can also help you meet your daily protein goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is best to consult your doctor or dietician when discussing your nutritional needs.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Mass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-56031\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/morning-calisthenics-1-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/morning-calisthenics-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/morning-calisthenics-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/morning-calisthenics-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/morning-calisthenics-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/morning-calisthenics-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_big_3_calisthenics\"><\/span><strong>What is the big 3 calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The &#8220;big 3&#8221; calisthenics exercises are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups: Great for building upper-body strength, particularly in the back and biceps.<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups: Target the chest, shoulders, and triceps, and can be modified in various ways to increase difficulty.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats: Focus on the quads, glutes, and hamstrings, providing a solid foundation for lower-body strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">These exercises are fundamental because they engage multiple muscle groups and can be performed anywhere without equipment.<\/span><\/li>\n<\/ul>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_minutes_of_calisthenics_enough\"><\/span><strong>Is 20 minutes of calisthenics enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely! Twenty minutes of calisthenics can be effective if you focus on high-intensity exercises and maintain good form.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Short, focused workouts can be more beneficial than longer, less intense sessions. Maximize your time by incorporating compound movements that engage multiple muscle groups, like push-ups, pull-ups, and squats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency and intensity are crucial. If you push yourself and maintain a routine, you can achieve significant results even with shorter workouts.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_reps_is_too_much_calisthenics\"><\/span><strong>How many reps is too much calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No set number of reps is &#8220;too much&#8221; for calisthenics. It depends on your fitness level and goals. However, doing extremely high reps (over 50 per set) without proper form or rest could lead to burnout, overtraining, or injury.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is best to focus on quality over quantity and listen to your body.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_milk_good_for_calisthenics\"><\/span><strong>Is milk good for calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Following a workout, your muscles require carbohydrates and protein for repair. The quicker you can replenish them, the faster your recovery will be. Milk offers a convenient and hydrating source of both carbohydrates and protein, making it an excellent option to consume right after exercising (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5852800\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Calisthenics_Workout_Plan_For_Mass\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-men-squats.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics deploys your body weight to build mass. The exercises involved in calisthenics should be carefully structured to achieve particular goals. For instance, if someone aims to bulk up, they must incorporate proper training volume, intensity, recovery, and progressive overload.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Above all, stay consistent and set clear and achievable goals. If you\u2019re new to calisthenics, start slowly and build gradually. You\u2019ll be surprised at how much progress you can make in your physique and overall health!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A general workout plan supplemented by a healthy diet and overall lifestyle can help a person get in shape (1). However, if you have specific goals to build muscle and strength, things need to go by a strategic plan. Calisthenics or bodyweight exercises can be a good starting point for those who wish to bulk [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":67900,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,267,6],"tags":[],"coauthors":[177,221],"class_list":["post-67899","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-men","category-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics Workout Plan for Mass: A Proven Way for Serious Muscle Growth - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you ready to bulk up? Our \u2605 CALISTHENICS WORKOUT PLAN FOR MASS \u27a4 can help you build muscle mass right at home!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics Workout Plan for Mass: A Proven Way for Serious Muscle Growth\" \/>\n<meta property=\"og:description\" content=\"Are you ready to bulk up? Our \u2605 CALISTHENICS WORKOUT PLAN FOR MASS \u27a4 can help you build muscle mass right at home!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-25T17:01:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-workout-plan-for-mass-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/398cda0e87dbe510892a1e85023b4f51\"},\"headline\":\"Calisthenics Workout Plan for Mass: A Proven Way for Serious Muscle Growth\",\"dateModified\":\"2024-12-25T17:01:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/\"},\"wordCount\":2308,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-workout-plan-for-mass.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for men\",\"Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A general workout plan supplemented by a healthy diet and overall lifestyle can help a person get in shape (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK326737\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). However, if you have specific goals to build muscle and strength, things need to go by a strategic plan.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics or bodyweight exercises can be a good starting point for those who wish to bulk up.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Your body alone can provide enough resistance to achieve the goal of building muscular mass. There is no need to sign up for an expensive gym membership for the weights and complex machines.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">A calisthenics workout plan for mass for beginners can help you bulk up while providing your body with more than just nice-looking muscles. You will also notice improved strength and endurance as you build those muscles (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This article takes a deep dive into how you can build your muscles and what tips you can follow to ensure everything runs smoothly.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What is a 6-Day Calisthenics Routine?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A <a href=\\\"https:\/\/betterme.world\/articles\/6-day-calisthenics-routine\/\\\">6-day calisthenics routine<\/a> is a structured workout plan designed to build muscle and strength without requiring a gym or extensive equipment. This program utilizes bodyweight exercises, making it ideal for home training.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The routine incorporates a progressive overload approach, allowing you to gradually increase the intensity by adjusting reps, sets, or exerc ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/\",\"url\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/\",\"name\":\"Calisthenics Workout Plan for Mass: A Proven Way for Serious Muscle Growth - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-workout-plan-for-mass.png\",\"dateModified\":\"2024-12-25T17:01:20+00:00\",\"description\":\"Are you ready to bulk up? 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Our \u2605 CALISTHENICS WORKOUT PLAN FOR MASS \u27a4 can help you build muscle mass right at home!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/","og_locale":"en_US","og_type":"article","og_title":"Calisthenics Workout Plan for Mass: A Proven Way for Serious Muscle Growth","og_description":"Are you ready to bulk up? Our \u2605 CALISTHENICS WORKOUT PLAN FOR MASS \u27a4 can help you build muscle mass right at home!","og_url":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-25T17:01:20+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-workout-plan-for-mass-1024x576.png","type":"image\/png"}],"author":"Anoshia Riaz, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Troy Hurst, PT, DPT","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/398cda0e87dbe510892a1e85023b4f51"},"headline":"Calisthenics Workout Plan for Mass: A Proven Way for Serious Muscle Growth","dateModified":"2024-12-25T17:01:20+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/"},"wordCount":2308,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-workout-plan-for-mass.png","articleSection":["Calisthenics","Calisthenics for men","Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A general workout plan supplemented by a healthy diet and overall lifestyle can help a person get in shape (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK326737\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). However, if you have specific goals to build muscle and strength, things need to go by a strategic plan.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics or bodyweight exercises can be a good starting point for those who wish to bulk up.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Your body alone can provide enough resistance to achieve the goal of building muscular mass. There is no need to sign up for an expensive gym membership for the weights and complex machines.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">A calisthenics workout plan for mass for beginners can help you bulk up while providing your body with more than just nice-looking muscles. You will also notice improved strength and endurance as you build those muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4836564\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This article takes a deep dive into how you can build your muscles and what tips you can follow to ensure everything runs smoothly.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What is a 6-Day Calisthenics Routine?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">A <a href=\"https:\/\/betterme.world\/articles\/6-day-calisthenics-routine\/\">6-day calisthenics routine<\/a> is a structured workout plan designed to build muscle and strength without requiring a gym or extensive equipment. This program utilizes bodyweight exercises, making it ideal for home training.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The routine incorporates a progressive overload approach, allowing you to gradually increase the intensity by adjusting reps, sets, or exerc ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/","url":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/","name":"Calisthenics Workout Plan for Mass: A Proven Way for Serious Muscle Growth - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-mass\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/11\/calisthenics-workout-plan-for-mass.png","dateModified":"2024-12-25T17:01:20+00:00","description":"Are you ready to bulk up? 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