Description
by Kristoffer Lidengren (Author)
The Prio System is a
bodyweight workout program designed to develop as much muscle mass and
strength in your upper body as possible in as little time as possible.
Do
you struggle to find the time to go the gym several times a week? Do
you find you’re settling for a couple of times a week just for
maintenance, or that you struggle getting started at all?
Are you a
beginner interested in bodyweight training and calisthenics but don’t
have the strength and skills needed for training? Is the gym the “easy”
option?
Are you advanced in calisthenics and need a program that
will make your workouts as efficient as possible for building both
muscle mass and calisthenics strength i.e. the planche push-up, front
lever row, handstand push-up, one arm pull-up, muscle-up and the one arm
push-up?
Let me tell you this: You can build big muscles and a strong body in your living room .
You don’t need to
already have superhuman performance to train calisthenics. I’ll show you
where to start, how to progress, and in no time you’ll have the
strength and balance to do all the hardest exercises, and the hard
muscles to show for it.
Maybe you’ve been training for some time
and have a lot of ideas about what you want to achieve but you’re not
sure how to do it. Programming to fit all your goals seems to lead to
endless, exhausting workouts.
Chapter 1 - How we must think
and structure our workouts to optimize combining calisthenics with
training for muscle size. Can you isolate in calisthenics? Should we
divide our workouts into muscle groups? Why are some calisthenics
athletes small despite their strength, and some bodybuilders weak
despite their size?
Chapter 2 - An in-depth but easy to
grasp and apply walkthrough of the latest research on how to make muscle
growth happen as a result of strength training. How many sets and reps
per week and workout, how we should eat (protein and supplements), how
often and much we should train, how intense...
Chapter 3 -
The best bodyweight exercises for muscle and strength. These exercises
go hand-in-hand, building upon each other in a way that makes this
program unique. Also, when and how to use weighted calisthenics, why
training statically to build static strength is a waste of time and what
the better method is...
Chapter 4 - The exercises,
execution and progressions. How to do the exercises, the progressions,
tricks to speed up skill acquisition, specific mobility… This chapter
will also provide you with specific and important techniques to get the
most out of your sets.
Chapter 5 - The program, The Prio
System. Here you'll find a list of rules to follow and different
programs for different number of days a week. Also, lower body training
with or without the gym, and a longer section about warm-ups, pain
management and mobility drills for the wrists, shoulders and hips.
Chapter 6 - A summary with example workouts and recommendations on how to log your workouts.
This is the only program you will ever need for upper body strength and muscle.
