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Calisthenics Mass: How To Maximize Muscle Growth Using Bodyweight-Only Training

By Paul “Coach” Wade

Paperback 136 pages

Is it really possible to add significant extra muscle-bulk to your frame using bodyweight exercise only? The answer, according to calisthenics guru and bestselling Convict Conditioning author Paul Wade, is a resounding Yes. Legendary strongmen and savvy modern bodyweight bodybuilders both, have added stacks of righteous beef to their physiques—using just the secrets Paul Wade reveals in this bible-like guide to getting as strong AND as big as you could possibly want, using nothing but your own body.Paul Wade’s trenchant, visceral style blazes with hard-won body culture insight, tactics, strategies and tips for the ultimate blueprint for getting huge naturally without free weights, machine supplements or—God forbid—steroids. With C-Mass, Paul Wade further cements his position as the preeminent modern authority on how to build extraordinary power and strength with bodyweight exercise only.


1. Bodyweight Muscle? No Problem!

Build phenomenal amounts of natural muscle mass and discover how to:
  • Add 20-30+ pounds of solid muscle—with perfect proportions
  • Reshape your arms with 2-3 inches of gnarly beef
  • Triple the size of your pecs and lats
  • Thicken and harden your abdominal wall into a classic six-pack
  • Throw a thick, healthy vein onto your biceps
  • Generate hard, sculpted quads and hamstrings that would be the envy of an Olympic sprinter
  • Build true “diamond” calves
  • Stand head and shoulders above the next 99% of natural bodybuilders in looks, strength and power
  • Boost your testosterone naturally to bull-like levels

Understand the radically different advantages you’ll get from the two major types of resistance work, nervous system training and muscular system training.If you really want to explode your muscle growth—if SIZE is your goal—you should train THIS way…

2. The Ten Commandments of Calisthenics Mass

Truly effective muscular training boils down into THESE Ten Commandments.COMMANDMENT I: Embrace reps!Why reps are key when you want to build massive stacks of jacked up muscle.
Understanding the biochemistry of building bigger muscles through reps…COMMANDMENT II: Work Hard!Want to turn from a twig into an ok tree? Why working demonically hard and employing brutal physical effort is essential to getting nasty big…

COMMANDMENT III: Use Simple, Compound Exercises!
Why—if you want to get swole—you need to toss out complex, high-skill exercises.Why dynamic exercises are generally far better than static holds for massive muscle building.These are the very best dynamic exercises—for bigger bang for your muscle buck.

How to ratchet up the heat with THIS kick-ass strategy and sprout new muscle at an eye-popping rate.


What it takes to trigger explosive muscle growth—and why most folk foolishly and wastefully pull their “survival trigger” way too many futile times…

Why you need to void “volume creep” at all costs when size is what you’re all about.

COMMANDMENT V: Focus on Progress—and Utilize a Training Journal!

Why so few wannabe athletes ever achieve a good level of strength and muscle—let alone a great level—and what it really takes to succeed.

Golden tip: how to take advantage of the windows of opportunity your training presents you.

How to transform miniscule, incremental gains into long-range massive outcomes.

Forget those expensive supplements! Why keeping a training log can be the missing key to success or failure in the muscle-gain biz.

COMMANDMENT VI: You Grow When You Rest. So Rest!

If you really wanted to improve on your last workout—add that rep, tighten up your form—how would you want to approach that workout? The answer is right here…

Ignore THIS simple, ancient, muscle-building fact—and be prepared to go on spinning your muscle-building wheels for a VERY long time…

10 secrets to optimizing the magic rest-muscle growth formula…

Why you may never even come close to your full physical potential—but how to change that…

COMMANDMENT VII: Quit Eating “Clean” the Whole Time!

Warning—Politically incorrect statement: Why, if you are trying to pack on more muscle, eating junk now and again is not only okay, it can be positively anabolic.


How is it that prison athletes seem to gain and maintain so much dense muscle, when guys on the outside—who are taking supplements and working out in super-equipped gyms—can rarely gain muscle at all?

Discover the 3 main reasons why, sleep, the natural alternative to steroids, helps prison athletes grow so big…

COMMANDMENT IX: Train the Mind Along With the Body!

Why your mind is your most powerful supplement…

How 6 major training demons can destroy your bodybuilding dreams—and where to find the antidote…


Understanding the relationship between the nervous system and the muscular system—and how to take full advantage of that relationship.

Why, if you wish to gain as much muscle as your genetic potential will allow, just training your muscles won’t cut it—and what more you need to do…

The secret to mixing and matching for both growth AND strength…