Is Barology 101 DVD instructional?
No, we origianlly intended on making an instructional dvd but do to the amount of exercises included, we decided to make it a demonstrational dvd. The Bar Union advises that the viewer consult with a physician prior to starting this, or any other exercise program. The Bar Union disclaims all liability for any injury or condition sustained during or after practice of any exercise depicted in this video. You should always warmup for a few minutes before beginning any training session and should never exercise beyond the level at which you feel comfortable. If you feel you need one on one instruction, The Bar Union recommends hiring a certified personal trainer or health care professional.
Barology 101 DVD is simply a compilation of exercises organized by body movement and level of difficulty so that one knows the steps to take to avoid plateaus and maximize human movement potential.
How many days a week should I do calisthenics?
Rest, recovery and nutrition are as important as the training itself. It is important not to overtrain. Overtraining results in injury and illness due to the stress put on the musculoskeletal system and the immune system.
Training "intensity" is one of the most important principles one needs to understand. The harder you work, the more adaptation takes place. Easy work equals little or no adaptation. Utilize the training protocols on
THEBARUNION.COM website to help you develop a program to reach your specific goals. Strength , stamina, and power need to be developed by using different training approaches.
If training intensity is high, you typically need more time off to recover in order to adapt and become stronger, more powerfull or gain size. If training intensity is low it may be possible to train more often, but the adaptation of strength, power and size will not be maximized.
Research shows that active recovery may be better than complete rest on days after intense training. Active recovery pertains to low intensity exercise on days following high intensity training.
Is calisthenics bad for my joints?
No, calisthenics are natural movements that when done properly, using full range of motion and proper form, utilize a synergy of muscles in the body. This muscle synergy effectively causes less stress to the joint structure due to a sharing of the load. It is important to remember to master the basics before moving on to more diffucult exercises.
Proper program design utilizing calisthenics exercises with proper form and range of motion can actually help muscles regain proper length/tension relationships in effect stabilizing joints and correcting posture.
Plyometric exercises should only be done by individuals who have progressed through muscle endurance and strength phases and who have aspirations of athletic prowess. Due to the added stress to the musculoskeletal system, plyometrics should not be attempted by anyone who has joint pain or a history of joint dysfunction.
How many reps should I do per exercise?
Refer to
THEBARUNION.COM website "training protocols" page for help developing a specialized program based on your personal goals.
How long will it take to get to the advanced level of calisthenics?
This depends on age, starting condition, dedication, persistance, and intensity of training. There are to many variables which make it impossible to say how long it will take. The important thing is that you are making steady progress week to week. If there is a plataeu in training adaptations then one needs to take a serious look into frequency, intensity, duratiion and types of exercizes being done. One also needs to take into consideration diet, rest and recovery time.
Is Barology 101 gymnastics?
No. Barology 101 are calisthenics exercises which can, in some cases, progress towards gymnastics exercises if one so wishes. The Bar Union and its affiliates are not gymnasts.
Will Barology 101 DVD help me to gain size?
Yes, the calisthenics exercises in Barology 101 DVD can help you gain size if the proper training protocols are employed with respect to frequency, intensity, duration and type of exercizes being utilized. Gaining size is also a reflection of how many calories one is ingesting in comparison to how many calories one burns. The ration of fat, protien and carbohydrates will also be a factor as to wether one gains primarily muscle or fat. In order to gain muscle one must stay in positive nitrogen balance and train with the proper frequency, intensity, duration and type of exercize.
Wouldn't it be easier to just lift weights and train with machines in the gym?
Free weights and machines can not match the way calisthenics utilizes the core muscles. Calisthenics enables one to utilize all three planes of motion naturally, without the need for free weights or machines. Furthermore if one wishes to develop agility, coordination, speed, control, balance,and flexibility it can not be done with machines and is limited with free weights. If ones goal is to live a life filled with such activities as pushing, pulling, running, climbing, catching, throwing, twisting, bending, and jumping then you need not look any further than calisthenics.
Machines can be used for rehabilitation or maximum muscular size, but lack the ability to develop neuromuscular control needed for the activities mentioned above.
Calisthenics also happens to be free and can be done anywhere. Barology 101 DVD shows how to train for maximum results with the need for only a pullup bar and the ground. With access to parallel bars one can take it a step further. Training outside is invigorating and can even be done while playing with your kids at childrens play structures.
"Machines isolate muscles. They remove them from their family and
interaction, and the result is a lonely dysfuntional muscle, lacking
strong connections and natural utility. Eventually these less-than-well
rounded muscles complain causing the whole body to groan."
Dave Draper, Ex Professional Bodybuilder