(2014: first edition) © 2014, Dragon Door Publications, Inc. A Dragon Door Publications, Inc. production All rights under International and Pan-American Copyright conventions. No part of this book may be reproduced in any form or by any means without the prior written consent of the Publisher, excepting brief quotes used in reviews. Published in the United States by: Dragon Door Publications, Inc. 5 East County Rd B, #3 • Little Canada, MN 55117 Tel: (651) 487-2180 • Fax: (651) 487-3954 Email:
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DISCLAIMER No individual should attempt to follow a bodyweight training program, or to apply the techniques, methods or nutritional approaches described in this manual, without first being cleared to do so by their physician. The authors and publisher of this manual are not responsible in any form for any injury which may occur as a result of following the instructions within. The exercises and methods described or alluded to in this book can be strenuous. Please apply due care during all physical training, and never attempt to train or coach another individual unless you are fully licensed and insured to do so. This book is intended for entertainment purposes only. This book is not biography. The names, histories and circumstances of the individuals featured in this book have accordingly been changed either partially or completely.
C-MASS Calisthenics Mass: How to maximize muscle growth using bodyweight-only training
Dedicated to all the members of the PCC community.
Foreword This book began its life as an extensive two-part post on the Progressive Calisthenics Certification blog. The posts were titled The Ten Commandments of Calisthenics Mass. (I groove on numbers and regimented lists, in case ya hadn’t not