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Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition) Paperback – November 18, 2016

by Steven Low (Author)
4.7 out of 5 stars 1,946 ratings
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Commonly referred to by readers as an "exercise Bible," Overcoming Gravity is a comprehensive guide that provides a gold mine of information for gymnastics and bodyweight strength training within its large 8.5"x11" size and nearly 600 pages.

Steven Low takes the reader on a journey through logically constructing a strength-oriented bodyweight workout routine. With a highly systematic approach, he delves into the physiology behind strength training equips the reader to adequately prepare their body for the rigors of bodyweight training. This book covers much ground that other books do not, offering information health and injury management, factors that contribute to a successful routine, and actual program implementation. If you prefer your health and fitness books to include scientific data, comprehensive sample programming, and effective recommendations, Overcoming Gravity is the ideal choice for your library.

This Second Edition has been revised, expanded, and re-organized to read easier, provide more content, and offer easily accessible next-steps for beginner, intermediate, and advanced populations.

Notable improvements from the first edition include the following:

  • Editing team to correct all previous editing errors.
  • Increased clarity on scientific principles and routine construction.
  • Updated scientific information to ensure the book aligns with current research.
  • Extensive information on body part splits and population modifications, allowing one to construct a routine that fits their lifestyle and skill level.
  • More in-depth explanation of each element of a routine.
  • An entirely new chapter entitled Methods of Progression to ensure plateaus are never an issue.
  • Expanded sample programming that includes common faults made at different skill levels.
  • More real-life examples of how a routine may look.
  • Addition of proper scapular positioning and technique for each exercise.
  • Upgraded images that illustrate exercises from 2D to 3D.
  • Modified charts with more accurate level placement and new leg exercise inclusions.
Note: This book does not contain primary gymnastics skill work like cartwheels, tumbling, swings, giants, etc.

Note 2: Only the Paperback book is available on Amazon. Any Kindle version of OG2 on here is not legitimate, so do not buy it. There's already been 2 pirate attempts to add a Kindle linked book (Sept 2022, Jan 2023).

For a book preview including Table of Contents, Introduction, Chapter 1-3, and Charts, see: https://stevenlow.org/overcoming-gravity/

v2.1 4/17/17: ~25 editing and illustration errors are fixed.

v2.2 5/2/17: Page 38 missing fixed. Page available: http://stevenlow.org/wp-content/uploads/2017/05/Page38.pdf

5/19/22-6/4/22: Amazon/Kindle stopped manufacturing the book due to changing their max page size to 590 (mine was 598). The solution was to compress the interior to keep all of the content. All exercise progressions used to have their own pages, but now a few are two on a page.

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  1. Print length
    590 pages
  2. Language
    English
  3. Publication date
    November 18, 2016
  4. Dimensions
    8.5 x 1.33 x 11 inches
  5. ISBN-10
    0990873854
  6. ISBN-13
    978-0990873853
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Product details

  • Publisher ‏ : ‎ Battle Ground Creative; 2nd edition (November 18, 2016)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 590 pages
  • ISBN-10 ‏ : ‎ 0990873854
  • ISBN-13 ‏ : ‎ 978-0990873853
  • Item Weight ‏ : ‎ 1 pounds
  • Dimensions ‏ : ‎ 8.5 x 1.33 x 11 inches
  • Customer Reviews:
    4.7 out of 5 stars 1,946 ratings

About the author

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Steven Low

Steven Low

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Steven Low, author of Overcoming Gravity, Overcoming Gravity Advanced Programming, Overcoming Poor Posture, and Overcoming Tendonitis, is a former gymnast who has performed with and coached the exhibitional gymnastics troupe, Gymkana. Steven has a Bachelor of Science in Biochemistry from the University of Maryland College Park, and his Doctorate of Physical Therapy from the University of Maryland Baltimore. Steven is a Senior trainer for Dragon Door's Progressive Calisthenics Certification (PCC). He has also spent thousands of hours independently researching the scientific foundations of health, fitness and nutrition and is able to provide many insights into practical care for injuries. His training is varied and intense with a focus on gymnastics, parkour, rock climbing, and sprinting. His books and articles are at stevenlow.org and regularly posted exercises, tips, and techniques are on Instagram at @stevenlowog.

Customer reviews

4.7 out of 5 stars
1,946 global ratings

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Customers say

Customers find the book comprehensive and well-structured, providing guidance for creating workout plans and helping with skills development. They appreciate its value and effectiveness in injury prevention, with one customer noting how it helps deal with plateaus and setbacks like injuries. The material quality receives positive feedback, with customers saying they become stronger after using it. However, several customers describe the book as messy.

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155 customers mention "Information quality"149 positive6 negative

Customers appreciate the book's information quality, noting that it follows the main principles of training and helps guide readers in making their own workout plans.

"...sports you do, if you are serious about it, this book help you know what and how to train. If you teach or coach this is a great book to help you...." Read more

"...is an invaluable resource for those into calisthenics and good old body weight workouts. What I love is how minimal equipment is needed...." Read more

"The end al be all book of programming your own calisthenics workouts" Read more

"...It is a goldmine of information. I was surprised to find meaningful and original wisdom from this young man in his general advice about..." Read more

49 customers mention "Readability"40 positive9 negative

Customers find the book comprehensible and well laid out, with one customer noting that the illustrations show clear form and technique.

"...It is carefully structured, not tossed together like most books of this size that cobble notes together. It is not dumbed down and has no fluff...." Read more

"...Read this book. Its easy. Is it in your cart yet?" Read more

"...the reader on the "why" behind everything, but he provides detailed explanations of the "how" as well...." Read more

"Such a well researched and well written book...." Read more

33 customers mention "Value for money"31 positive2 negative

Customers find the book to be a huge value.

"...I went with this book as it was not hundreds of dollars. I did not want to pay for a program that I spent a lot on and might not stick with...." Read more

"...Hands down at the top of my list for workout books. Definitely worth the price tag and more...." Read more

"This book is phenomenal...." Read more

"...of all topics relating to the subject.. just wow - this book is worth every penny of the $50 I paid...." Read more

11 customers mention "Injury prevention"11 positive0 negative

Customers appreciate the book's approach to injury prevention, noting its focus on injury awareness, avoidance, and rehabilitation, with one customer mentioning how it helps deal with plateaus and setbacks like injuries.

"...for your goals and abilities, which will enable you to progress, without injury, much faster and achieve far greater results than anything you can..." Read more

"...programming workouts to reach a progression goal, injury awareness/avoidance/rehabilitation, and so much more...." Read more

"...And I've done it without major injury...." Read more

"...routine (from beginner to advanced), as well as how to deal with plateaus and setbacks like injuries. Excellent resource...." Read more

5 customers mention "Material quality"5 positive0 negative

Customers find the material of the book to be of good quality, with one customer noting it is solid from front to back, and several mentioning they become stronger after using it.

"I’m really impressed about the quality and thoroughness of the second edition of Overcoming Gravity and highly recommend it...." Read more

"This book is solid from front to back. I started training 12 years ago with only the idea of gaining aesthetics...." Read more

"...The book really makes you want to workout more and become stronger. It's a great book!" Read more

"...with guidance from this book than using weights and I feel significantly stronger." Read more

8 customers mention "Sturdiness"0 positive8 negative

Customers find the book messy and poorly organized, with one customer noting it is extremely challenging to design a program.

"...toward getting to the professional standards and is based on a very strict program...." Read more

"...Very cumbersome and delicate. Would have paid double for a textbook quality hardcover. Seriously considering getting the paperback." Read more

"...this one is just MESSY. This is not for beginners or experts this is awful!..." Read more

"...calisthenics the only complaint i have is it can be hard to formulate your own routine without some external feedback that relates to what goals you..." Read more

Is it worth it? (Calisthenics Edition)
5 out of 5 stars
Is it worth it? (Calisthenics Edition)
I will just come out and say that this is an invaluable resource for those into calisthenics and good old body weight workouts. What I love is how minimal equipment is needed. The illustrations show clear form and technique, progressions are given, training for different fitness levels are given. The book really helps you design a program to follow. This book is geared more towards helping you create your own progressive workout as opposed to giving you a set template. Which I think is great, as it lets you work on your specific goals. Also allowing for unlimited growth as its not a set program, although there are workout templates that you can certainly use. I think its a perfect book for beginners to grow with and advanced to perfect with. The equipment needed is very minimal The only problem I had with the book, is when the author mentions charts. For instance "Print out the progression chart in the middle of this chapter" I have no idea what chart the author is referring to and its not clearly labelled. The next chapter the author asks to break down your goals in push and pull except the exercises aren't clearly labelled push or pull so you literally have to go through and determine which ones are which. This is done often and I think it would have been much easier to have a list of the exercises and a list of information given about each. At one point the author states you can go to the website and print off a sheet but its not in an easy to locate area, that clearly labelled. I have nicknamed Overcoming Gravity the Body Weight Bible. Hands down at the top of my list for workout books. Definitely worth the price tag and more. It available on Kindle but I preferred to have the actual book to mark up and look through. Excellent Book
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Top reviews from the United States

  • aaron
    5.0 out of 5 stars Great book. Thank you to the author for writing it. Very useful and workable.
    Reviewed in the United States on June 5, 2017
    Verified Purchase
    Great book. Gave me an understanding on how to implement an exercise program based on my schedule, of how and why to make my own precise program and how to progress. In the past 4 months I have moved up 4 levels on the progression chart in the book and I work out 4-5 times a week for about 45-60 minutes a week. I do not do the perfect program of a pro for time reasons, but I know what I need to adjust to make something work for me. For whatever sports you do, if you are serious about it, this book help you know what and how to train. If you teach or coach this is a great book to help you. Even if you do one of the below programs this book will help. Though it is geared toward gymnastic exercise it goes over the basics of the various types and how and when you use them. He does not tell you what is best but gives you the data to decide what works for your purpose.
    My friends were into Convict Conditioning and my physio friends are doing the Gymnastic Bodies program. This got me interested in doing a gymnastic based program. I researched online and found 4 basic ones that seem to be the most popular. I went with this book as it was not hundreds of dollars. I did not want to pay for a program that I spent a lot on and might not stick with. This had good reviews in terms of applicability. Even the section on injuries change my view on recovery. Now if I wake with a stiff neck or something like THAT, I handle it different and a lot more effectively. This alone made the book worth it.
    The other programs were:
    Convict Conditioning was 7 basic movements and was limited for me and has a slower progression than I liked. It has a basic book that was $30 ($10 used) but once you hit a point you need to buy other books from the author to advance.
    Gymnastic Bodies costs a couple hundred for the beginner program and about $750 for the full program. This is geared toward getting to the professional standards and is based on a very strict program. The author/coach is very strict and is very critical of anybody else's program. Some of his students are also like this but most seemed helpful with online questions. If one was going to go to competition levels this would be a good program. He keeps pushing how he was the junior nationals coach though the majority of us do not fit into that category and training a bunch of teenagers does not necessarily qualify one to train 30-70 year old people. Though I think he has a good workable program and can work for others.
    Gold Metal Bodies is similar to Gymnastic Bodies (but not per the above coach) and priced the same. If I get advanced enough I may pay for this program but that will be in a few years.
    Cons to this book are: it is a bit technical in vocabulary. When I started reading it I had zero gymnastic knowledge, no idea what the Victorian or iron cross was or some of the biology terms. I ended up using YouTube and Google to get a good understanding of these terms, it helped a lot to be able to actually see what he was talking about. I had 2 friends who saw me reading the book and tried to get through it but gave up. If you find it too complex there is a cheat sheet on how to get started fast, just Google it. Though I recommend reading the book. The main critical reviews were on how it was written. Yes there are some typos and sometimes it is a bit repetitive or not elegantly written but this is not why I bought the book. I wanted something that works and teaches me how to make a program and this does that. In the book he says to make your own program and not use his example programs. If you were like me and had no experience, just use his example programs, they work fine.
    So thank you Steven for a great workable book.
    59 people found this helpful
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  • Calla
    5.0 out of 5 stars Is it worth it? (Calisthenics Edition)
    Reviewed in the United States on June 17, 2022
    Verified Purchase
    The media could not be loaded.
    I will just come out and say that this is an invaluable resource for those into calisthenics and good old body weight workouts. What I love is how minimal equipment is needed. The illustrations show clear form and technique, progressions are given, training for different fitness levels are given. The book really helps you design a program to follow. This book is geared more towards helping you create your own progressive workout as opposed to giving you a set template. Which I think is great, as it lets you work on your specific goals. Also allowing for unlimited growth as its not a set program, although there are workout templates that you can certainly use. I think its a perfect book for beginners to grow with and advanced to perfect with. The equipment needed is very minimal

    The only problem I had with the book, is when the author mentions charts. For instance "Print out the progression chart in the middle of this chapter" I have no idea what chart the author is referring to and its not clearly labelled. The next chapter the author asks to break down your goals in push and pull except the exercises aren't clearly labelled push or pull so you literally have to go through and determine which ones are which. This is done often and I think it would have been much easier to have a list of the exercises and a list of information given about each. At one point the author states you can go to the website and print off a sheet but its not in an easy to locate area, that clearly labelled.

    I have nicknamed Overcoming Gravity the Body Weight Bible. Hands down at the top of my list for workout books. Definitely worth the price tag and more. It available on Kindle but I preferred to have the actual book to mark up and look through. Excellent Book
    Customer image
    Calla
    5.0 out of 5 stars
    Is it worth it? (Calisthenics Edition)

    Reviewed in the United States on June 17, 2022
    I will just come out and say that this is an invaluable resource for those into calisthenics and good old body weight workouts. What I love is how minimal equipment is needed. The illustrations show clear form and technique, progressions are given, training for different fitness levels are given. The book really helps you design a program to follow. This book is geared more towards helping you create your own progressive workout as opposed to giving you a set template. Which I think is great, as it lets you work on your specific goals. Also allowing for unlimited growth as its not a set program, although there are workout templates that you can certainly use. I think its a perfect book for beginners to grow with and advanced to perfect with. The equipment needed is very minimal

    The only problem I had with the book, is when the author mentions charts. For instance "Print out the progression chart in the middle of this chapter" I have no idea what chart the author is referring to and its not clearly labelled. The next chapter the author asks to break down your goals in push and pull except the exercises aren't clearly labelled push or pull so you literally have to go through and determine which ones are which. This is done often and I think it would have been much easier to have a list of the exercises and a list of information given about each. At one point the author states you can go to the website and print off a sheet but its not in an easy to locate area, that clearly labelled.

    I have nicknamed Overcoming Gravity the Body Weight Bible. Hands down at the top of my list for workout books. Definitely worth the price tag and more. It available on Kindle but I preferred to have the actual book to mark up and look through. Excellent Book
    Images in this review
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    38 people found this helpful
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  • Randy
    5.0 out of 5 stars Indepth knowledge to learn how to mske your own calisthenics workout plan
    Reviewed in the United States on March 8, 2025
    Verified Purchase
    The end al be all book of programming your own calisthenics workouts
    Helpful
     Report

Top reviews from other countries

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  • Andrew B.
    5.0 out of 5 stars All you ever needed to know about calisthenics and if it's not clear, you can always ask
    Reviewed in the United Kingdom on October 30, 2024
    Verified Purchase
    Bought the first edition, read it cover to cover and it's a fantastic resource, in depth, technical and comprehensive book. Its only flaws are it needed better proof reading. There are quite a few spooling mistakes or prunting errors!
    The second edition has made great in-roads into correcting those flaws.
    It has also been completely rewritten and the book has developed into something even better, more comprehensive & thorough in every area. Training plans and progressions, development charts, referencing, the whole nine yards.
    One of the other great things about it is, if you have any questions about anything, something you don't understand or something's not quite working out for you, all you have to do is ask and the author, will answer those questions and queries and he'll do it really quickly. Usually via the Reddit forum.
    He'll also tell you where the mistakes are! I think there are 5 in total. One of them being the drawing I pointed out that didn't look quite right. These things matter! Excellent Book.
    Report
  • birdlaw
    5.0 out of 5 stars DIE Ressource für intelligentes KRAFTtraining mit dem eigenen Körpergewicht
    Reviewed in Germany on December 15, 2016
    Verified Purchase
    Es gibt viele Bücher, die sich mit "Bodyweight Training" befassen. Gute Bücher gibt es darunter schon wenige. Und wenn es um die Entwicklung von Relatikkraft auf einem sehr hohen Niveau geht, also um Maximalkraft (und nicht Kraftausdauer wie bei den meisten Bodyweight Büchern), dann wird die Luft schließlich sehr dünn.

    Das wertvolle am Buch von Steven Low ist, dass er einem keinen verzehrfertigen Fisch auf den Teller legt, sondern dem Leser beibringt, wie er selber fischen kann (und welche Angelrute am besten zu seiner bevorzugten Beute passt). Die abgegriffene Analogie weglassend: Steven Low bringt dem Leser Stück für Stück das Programming bei. Also die Kunst, einen effektiven und intelligenten Trainingsplan zu erstellen.

    Ich bin selber Personal Trainer und befasse mich seit über zehn Jahren intensiv mit diesen Themen. Daher erlaube ich mir eine Einschätzung der Informationsqualität.

    Betrachtet man das MAMMUT Projekt, das Steven Low sich mit Overcoming Gravity gesetzt hat, kann man nur den Hut ziehen. Die Breite bei gleichzeitig für die allermeisten ausreichender Tiefe in der Thematik ist wirklich beeindruckend.

    Programming ist, um Bret Contreras zu paraphrasieren, einerseits keine Raketenwissenschaft, aber andererseits auch nicht ganz trivial. Es kommt auf kleine Details an, die Laien und Anfänger gerne ignorieren, wenn sie ihre ersten Pläne für sich selber erstellen. Aber genau das zu lernen, kann ich jedem ambitionierten Hobby Sportler nur ans Herz legen.

    Die meisten Bodyweight Bücher (bzw. Trainingsbücher im allgemeinen) geben dem Leser einen vordefinierten Plan (vielleicht mit ein paar Variationen) an die Hand. Solche Pläne mögen für die Mehrzahl der Leser funktionieren, aber zum einen NIE für ALLE, und NIE für IMMER.

    2016 muss alles schnell gehen. Zumindest ohne Zeitvergeudung. Das gilt auch für Planche, Front Lever und Muscle-Ups. Hier sehe ich für ambitionierte Athleten nur zwei Optionen, um dieser Vorgabe gerecht zu werden: Einen fähigen Trainer engagieren, oder selber die Grundprinzipien der Programmerstellung zu verstehen. Da man im eigenen Training schnell feststellen kann, welche Parameter einem die besten Fortschritte bescheren, ist der zweite Weg für ernsthaft interessierte mit ein bisschen Geduld nur zu empfehlen.

    Vor diesem Hintergrund liefert Overcoming Gravity (OG) extrem viel Gegenwert für den Preis. Die zweite Auflage ist wirklich eine deutliche Verbesserung. Die erste Auflage war aufgrund der Fülle des Materials noch teilweise sehr konfus, schlecht organisiert und voller Fallstricke. Ich hatte es nach einem Blick ins Inhaltsverzeichnis und etwas Querlesen direkt zurückgeschickt. Man merkt, dass Feedback über Jahre in die zweite Auflage eingeflossen ist: STARKE Verbesserung!

    Der Käufer erhält:
    - einen sinnigen Prozess der Programmerstellung, der von den ZIELEN her denkt (so, wie es im Training sein soll)
    - eine Einführung in alle relevanten Variablen (Sätze, Wiederholungen, Trainingsfrequenz, Tempo, Übungsreihenfolge, Periodisierung)
    - viel, viel Wert wird auf Beginner gelegt und die Komplexität reduziert, indem verdeutlich wird, worauf es in Beginner Programmen WIRKLICH ankommt
    - Unterschiede in der Programmgestaltung für Kraft, Hypertrophie (Muskelwachstum) oder die Kombination aus beidem
    - intelligente Progressionen aller Übungen (kurz: Da man keine Hanteln beladen kann, um Intensitäten anzupassen, müssen im Körpergewichtstraining intelligente Progressionen gewählt werden, um mit passendem Widerstand zu arbeiten)
    - wichtige Informationen zur Individualisierung je nach Zielen, besonderen Anforderungen (Vorverletzungen) oder Umständen (Trainee im gehobenen Alter); es wird gezeigt, wie man das Verletzungsrisiko gering hält (Warm-Up und Prehab finden ihre Berücksichtigung) und auch der Teil zu Verletzungen und Rehab ist sehr gut.

    Das Buch ist sicher nicht perfekt. Die schiere Fülle an Informationen kann überwältigen. Wie einsteigerfreundlich es wirklich geschrieben ist, kann ich nicht beurteilen, da ich nicht über zehn Jahre Vorbildung komplett ausblenden kann. Angenehm ist, dass der Autor in den meisten Belangen sehr undogmatisch ist (verglichen etwa mit Mark Rippetoe und seinem Starting Strength, der sein System für das alleinig beste hält). Natürlich fehlen auch hier manche Progressionen, die einem Individuum Durchbrüche und die besten Gains bringen können – im Zweifelsfall sollte man also auch über das Buch hinaus recherchieren, oder eben doch mal einen Coach hinzuziehen. Letzteres auch aus einem anderen Grund: Der Übungsteil ist toll und die Übungen sind für ein Buch wirklich gut präsentiert. Für ein Buch! Oft kann ein winziges Detail den Unterschied machen, warum ein Trainee eine Progression noch nicht schafft bzw. Schwierigkeiten hat. Ein einziger Cue (durch Berührung oder verbal) eines erfahrenen Coaches kann hier in Sekunden einen gewaltigen Unterschied machen. Auch das beste Buch kann so gesehen einen Coach nie ersetzen.

    Für Fortgeschrittene und andere Coaches: Bei der Breite des Inhaltes (alleine die Übersicht der Übungen ist länger als die meisten Bücher), kann man nicht die ultimative Tiefe erwarten. Auch nicht im Programming. Der Autor gibt SEINE Best Practices weiter. Wer aber zB. stark von Poliquin geprägt ist, wird durchaus die eine oder andere Form fortgeschrittenen Programmings vermissen. Der Abschnitt zum Tempo bei dynamischen Übungen ist meiner Meinung nach dürftig, vor allem, da mittlerweile die Wichtigkeit exzentrischer Kraft im VERHÄLTNIS zur konzentrischen für Athleten und ein minimiertes Verletzungsrisiko hinreichend bekannt ist. Einer der Hauptgründe (neben Hypertrophie natürlich in entsprechendem Kontext), warum das Tempo im poliquin'schen Programming so einen hohen Stellenwert hat.

    Auch dem Ansatz in Sachen Skillwork kann ich nicht unbedingt zustimmen, aber dabei kommt es natürlich auf die Ansprüche des Trainees an das Skillniveau an, das er/sie entwickeln möchte. Die Gliederung innerhalb eines Trainings ist natürlich so optimal – aber das Trainieren von Skills gemeinsam mit dem Krafttraining ist mMn ein Notnagel (den sicherlich viele nutzen müssen/möchten, weil in ihrem Leben noch andere Dinge eine Rolle spielen, als 2-3x täglich zu trainieren). Einen kurzen Abschnitt dazu hätte ich mir dennoch gewünscht.

    Zu guter letzt ist das Buch, wie >95% aller Ressourcen zum Thema Krafttraining, in einer Hinsicht sehr mainstreamig: Bloß nicht zu viel machen (Trainingsfrequenz), sonst lauern Burn-Out, der katabole Teufel und OTS. Für Anfänger sind solche Hinweise zweckdienlich. Ich persönlich bin mittlerweile Anhänger einer etwas dynamischeren Perspektive auf die work capacity. Und die wächst nicht, indem man permanent in der Komfortzone seiner aktuellen Kapazität bleibt. An dieser Stelle möchte ich nur kurz Ido Portal bei einem seiner Workshops zitieren:
    "There's light at the end of the tunnel. Nobody ever drowned in their own sweat." Aber wie gesagt, die Panikmache vor "zu viel" Training steckt überall. Wer diese Perspektive zumindest hinterfragen möchte, dem sei als Einstieg Matt Perryman: Squat Every Day empfohlen!

    Insgesamt überwiegt mit Abstand das positive, und der gewaltige "Bang for your Buck!", deshalb 5 Sterne!
    Report
  • Lucas Carneiro Borges
    5.0 out of 5 stars Como usar esse brilhante livro da melhor forma/ How to use this brilliant book the best way
    Reviewed in Brazil on June 5, 2020
    Verified Purchase
    Esse livro é espetacular, dos livros que eu li em relação a calistenia e exercícios com peso corporal em geral esse é o mais completo e informativo. Uma dica se você também é iniciante e está querendo aprender a programar sua rotina na calistenia ou em exercícios com peso corporal também, é usar a rotina que ele da pra iniciantes no "Appendix B" do livro enquanto vai lendo porque assim você não precisa ler o livro com pressa para começar a treinar logo./ This book is awesome, this is the most complete and informative book i have read about Calisthenics and exercises with body weight in general. One tip if you are a beginner too and is wondering to learn how to program your calisthenics or bodyweight exercises training is to use the training he gives for beginners in the "Appendix B" because this way you don't need to read the book in a hurry to start training soon.
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  • Greg Laws
    5.0 out of 5 stars Worth every cent!
    Reviewed in the Netherlands on March 5, 2025
    Verified Purchase
    TONS of information, well-put by Steven. Appreciate the perspective he takes as he knows the readers of this book aren't solely gymnasts, but also people doing other sports, calisthenics athletes, etc. Truly an "exercise bible" and will be using this for me and my clients programming for years to come. Thanks Steven!
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  • Amazon Customer
    5.0 out of 5 stars Great book, worth buying and gifting *anyone
    Reviewed in India on April 4, 2020
    Verified Purchase
    This book feeds you with enough knowledge and doesn't bore you, at every turn you the information presented is highly usefull.

    This book is divided into two parts, the first one sets you up with all the necessary information (and i literally mean ALL) you need to proficiently train towards whatever goals you have (strength, hypertrophy, endurance)

    The second part is a detailed discription on almost all the great bodyweight exercises, the book tells you the cues, the technique, proper form, progressions and regressions, provides some tips and common mistakes,

    Lastly you should note that this review is given by someone who is relatively new to training, as of writing this review i am on level 3 for most of the exercises on the progression charts(search online or on the author's website) but if you are someone high level, like after level 7 you might not enjoy it as much. But that doesn't necessarily mean this is a beginners book either as the stuff presented becomes usefull when you've had a fair bit of trial and error and injuries at the gym. But you can read this book anyway.

    Summing up : great book, but can only recommend it to a limited number of people. Practitioners of the recommended routine (the RR) from r/bwf will find this book indispensible. A must have.
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