I have not much money, little space, and no gym access, how do I get absolutely swole like handsome shrek? Is this possible from calisthenics only, or alternatively, is there some equipment that is 10/10 great to have?

  • aaaaaaadjsf [he/him, comrade/them]
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    edit-2
    9 months ago

    Eat a lot of food with adequate protein, get a pull bar, and do calisthenics. While I'm not very large (because I struggle to eat enough food), I am pretty shredded and have a six pack with a well defined chest and v-taper, just from calisthenics. It wasn't even my intention, I was just doing it to help with back pain and get to a healthy weight (was very underweight before). The only equipment I use is a doorframe pull up bar. Correct form, controlled reps and doing hard enough exercises are key.

    As for movements, to hit all the major muscle groups, you want to do a vertical pulling movement (a pull up), a vertical pushing movement (a pike or handstand push up/any overhead pressing movement), a horizontal pull (rows), a horizontal push (push ups), a quad dominant leg movement (squats/single leg squats/step ups)and a hamstring dominant leg movement (single leg rdls/Nordic curls). Calf raises and tibialis raises can be added to fill out the lower legs and injury proof the ankles. Hit these exercises often enough, close to failure at the end of each set, and the muscles will grow. There are plenty of easier and harder variations of all the above exercises. I started out by doing push ups against a wall, and attaching a rope to my pull up bar so I could use my legs to assist..