Bar Brothers The System Workout – What is it?

Bar Brothers – The System is a calisthenics workout program that is created by Lazar Novovic and Dusan Djolevic. In the Bar Brothers workout, the goal is to gain lean muscle or lose weight in 12 weeks, doing only bodyweight exercises. The workout is suitable for persons of all fitness levels and all genders.

For the first 12 weeks of the program you only will be needing a pullup bar, parallel bars, floor and of course hard work from yourself.

For whom and what should you expect from Bar Brothers Workout?

This Bar Brothers workout is for people who are looking to build muscle and getting a nice upper body physique. This workout program is for people who don’t want to spend money on gym memberships or expensive equipment, but still wants to see results. All of the exercises can done in the comfort of your own home and using only your own bodyweight.

With this workout, you will see development in your muscles, but I would NOT recommend this workout for people who are just looking to lose weight.

If you stick with the workout plan and do the exercises as best as you can, you can expect from this Bar Brothers workout, that you will build more muscle and especially in the upper body region. But, I wouldn’t be expecting miracles in just 4 weeks. Building muscles does take time, but you can use this workout after the first 4 weeks.

Calisthenics what is it and is it effective?

Calisthenics exercises are usually simple exercises which are performed using mainly your own body weight. The goal of these exercises is to train muscularity strength and to evolve comprehensive fitness. Bodyweight exercises, calisthenics and street workout are almost the same thing, with just a different name.

Advantage of these types of exercises are:

• You can do them almost everywhere.
• No need for big starting investment.
• You learn practical and impressive moves.
• Can be used for fat loss and for building whole body strength & muscular development.

Disadvantages:

• Leg exercises have limitations, since you should have more resistance than just your own bodyweight.
• It’s hard to isolate certain muscles groups.

Beginners, and women in general, might find it more difficult to do bodyweight exercises for the first time, because these exercises require upper body strength. However, difficulty can be added or reduced by changing the leverage. Overall calisthenics training can be really effective and great way to build muscle, get stronger or lose fat.

What’s included in the Bar Brothers – The System Workout?

Bar Brothers – The System workout includes:

• Introduction
• What you need
• Explanation of the program
• Workout advice
• The System nutrition
• 12-week workout program, videos, calendar, workout chart
• The System conclusion

Introduction

Just a formal and short thank you for joining the Bar Brothers movement video. I don’t understand why they didn’t just include this to another video but did a separated video. I guess more videos means more value for your money?

What you need

Another short video where they tell you that all the equipment you need for this workout program is pullup bar, parallel bars, the floor, and yourself. They also talk about what the Bar Brothers fundamentals are and how to track your progress.

Explanation of the program

This is a video where they should explain how the calendar and the workout charts work. They really don’t explain much about the structure of the program but it’s really simple and there really isn’t much to explain.  Also, a download link for the workout calendar and workout charts.

Bar Brothers Workout advice

Just some simple tips for you, so you can execute the 12-week program better. Keep yourself hydrated and make sure before each workout you warmup. That’s about it.

The System nutrition

The nutrition guide starts with two different shakes, one for gaining weight and one for before the workout. There really isn’t anything bad nor good about these shakes. The weight gainer shake is supposed to have lots of calories so you can build more muscle and the pre-workout shake has carbohydrates so you have energy for the workouts.

Then we go on facts about protein and carbohydrates, and what your calorie intake should be. In the video, they say that you should be taking 0.5-1g protein per pound of bodyweight, and the carbohydrates to protein ratio should be 4:1. They also say that the calorie intake for the average person is about 2200 calories.

So, if you weigh 170lbs and you exercise 5-7 days a week, like you will if you follow this program, you should be consuming 170 grams of protein daily. The carbohydrates ratio is 4:1, so that would mean 680 grams of carbohydrates per day and the rest would be fat. 1 gram of protein or carbohydrates is 4 calories. That would mean that you should be taking 680 calories from protein and 2720 calories from carbohydrates. That would make it total of 3400 calories per day, just from proteins and carbohydrates. Which in my opinion is just crazy.

How much calories you need per day depends on various different factors. Factors like, age, height, weight, sex and your activity level. You should first calculate how much energy(calories) your body needs daily. From that, calculate a 10-20% caloric surplus so you can build muscle.

You can read more about nutrition from here: Nutrition made simple.

In the video, they also claimed that extra protein that your body doesn’t need will be disposed as waste. This isn’t true. Then we have the body types part. This is a theory from the 1940s that there are only three basic body types. I personally don’t believe this is true at all.

https://en.wikipedia.org/wiki/Somatotype_and_constitutional_psychology#Criticism

http://www.healthylivingheavylifting.com/why-body-types-are-bullshit/

12-week Bar Brothers workout program

The workout plans are easy to follow and quite simple. The 12 weeks of the workout is meant to increase your strength, improve stamina and build overall muscle mass. The 12 weeks are divided into 3 phases, every phase is 4 weeks, and every week is 6 days of training, one hour per day.  The workout program is split so different areas of the body is targeted on different days, so you can body can recover while you train other parts of the body. The difficulty of the exercises will increase every 4 weeks.

From the workout calendar, you can see what muscle group should be trained on what day of the week, and from the workout chart you check what exercises you should be doing on that day. Really simple.

The first day and the last day of the program are evaluations tests so you can see if you have done any progress. There is a video for each day of the week, where they show you how to properly execute the exercises that should be done on that day. So, for the 12 weeks you have a video for each day that you can watch and just do the exercises that they are doing, simple.

The exercises that are done in this workout are mostly quite simple and effective. If some exercises are too difficult at first, you can modify them to be easier. Mostly the exercises are variations of pushups, pullups, squats and chin-ups. For some of the exercises there are a certain number of reps you should do, and for some of the exercises, you do as many as you can do in a time limit. This allows you to make this program as difficult as you want it to be.

The System conclusion

A short video about where the Bar Brothers congratulate you for completing the program and words of encouragement so you would adapt this as a lifestyle. Again, more of a formality than a necessity and could have include this to another video.

Pros

• A simple workout program.
• For all ages, genders and for beginners and experts.
• Low additional expenses and the exercises can be done almost anywhere.
• Suitable for weight loss or for building muscle.
• Fully explained tutorials for each day.
• Various exercises.
• Workouts are no longer than one hour.
• 60 days’ money back guarantee.
• Many positive testimonials from real users.
• Lifetime access to the videos, not only for 12 weeks.
• After the payment, you’ll get use all of the content immediately.
• Following this program will give you results.

Cons

• Nutrition is the key and the nutrition information was just bad. You have to get nutrition information from somewhere else.
• The videos are only in the internet. Meaning, that if you want to work out at the park, you’ll have to have an internet connection to watch the videos. There are applications that will allow you to download the videos on your computer or phone, but you have to get them separately.
• These guys seem to be really unprofessional. It kind of bothered me that these two young guys were doing these videos in their living room or kitchen with really little of preparation. In some videos, it seemed that they were just fooling around. I don’t know if this is just me or if other people find this annoying also.

Conclusion

Calisthenics exercises are effective and versatile movements that will give you results. Bar Brothers workout program is suitable for everyone and for people that are looking for losing weight or building muscle. But, I would use this program if I were looking to build more muscle, rather than losing weight.

The videos are not quality content and neither is the nutrition info. You are better off with nutrition info that you can get googling or from this site. The guys also seem little bit unprepared for the videos and I’m not sure what kind of credentials they have. But, the exercises are great and the workout plan is solid. Each workout is simple and there’s a video for each day to help you to transform your body.

The transformation doesn’t happen overnight and you will have to do work for it., like with every workout program. This workout program has got a lot of positive customer reviews from real users. And I understand why: this program gives you results.

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