305pelusa
Level 6 Valued Member
Daniel Vadnal is well-known in the bodyweight fitness community from his channel FitnessFAQs, where he gives out amazing tips on a weekly basis. He's also quite heavy for a calisthenics guy but at 90 kilos, he bangs 50 OACUs in 20 minutes and recently achieved his Planche.
I decided to give his muscle-building Bodyweight Evolution program a try and was blown away by the results:
Bodyweight Evolution™ - 12 Week Bodyweight Muscle Training Program
The program consists of three, 4 week phases (for a total of 12 weeks). The program is focused on the basics (Pull-ups, Dips, HSPU, Push-ups, etc) with a hefty amount of ab work (HLRs, L-sit, Hollow work) and a leg day you can include (although he encourages you to use your own leg routine). I especially like his choice of tempo and exercise ordering. This isn't some BS program (*cough Kinobody *cough). It's clear he put a ton of thought into the program and I've already told all my friends to get in on it.
I followed it for 6 weeks (Phase 1 and half of Phase 2).
Before: 132 lbs at 8.4 % Bodyfat.
After: 142 lbs at 8.6 % Bodyfat.
At my height, I'm almost pushing the Overweight category in a BMI chart, yet my abs are visible. It's not to brag, but to encourage everybody. I'm positive that those with less experience would find even bigger improvements. It's especially good for those of us who overfocus on strength and want to look as strong as they are too (which was why I did it, as well as a good mental break).
Hope people here take note. Not making any money here obviously but this guy is the real deal and not enough people know it.
I decided to give his muscle-building Bodyweight Evolution program a try and was blown away by the results:
Bodyweight Evolution™ - 12 Week Bodyweight Muscle Training Program
The program consists of three, 4 week phases (for a total of 12 weeks). The program is focused on the basics (Pull-ups, Dips, HSPU, Push-ups, etc) with a hefty amount of ab work (HLRs, L-sit, Hollow work) and a leg day you can include (although he encourages you to use your own leg routine). I especially like his choice of tempo and exercise ordering. This isn't some BS program (*cough Kinobody *cough). It's clear he put a ton of thought into the program and I've already told all my friends to get in on it.
I followed it for 6 weeks (Phase 1 and half of Phase 2).
Before: 132 lbs at 8.4 % Bodyfat.
After: 142 lbs at 8.6 % Bodyfat.
At my height, I'm almost pushing the Overweight category in a BMI chart, yet my abs are visible. It's not to brag, but to encourage everybody. I'm positive that those with less experience would find even bigger improvements. It's especially good for those of us who overfocus on strength and want to look as strong as they are too (which was why I did it, as well as a good mental break).
Hope people here take note. Not making any money here obviously but this guy is the real deal and not enough people know it.