Brief Summary
This video provides a calisthenics guide to achieving a physique similar to Garrow from manga, focusing on key muscle groups like shoulders, traps, upper back, and abs. It outlines the best bodyweight exercises for each muscle group, suggests a four-day workout program, and emphasizes the importance of diet and rest for muscle growth. The guide also recommends gymnastics rings for a wider range of exercises.
- Focus on shoulders, traps, upper back and abs
- Calisthenics exercises and four-day workout program
- Diet and rest are important for muscle growth
Introduction to Garrow's Physique
The video introduces the goal of achieving a Garrow-like physique through calisthenics, catering to individuals who work out at home. Garrow's key features include a V-taper, tiny waist, broad shoulders, and a well-developed upper back. His biceps are long with full muscle bellies, while his chest is not as prominent as his shoulders. Later depictions in the manga show a more monstrous physique with huge traps and shoulders, a tiny waist, and comparatively smaller legs. The upper body, especially the shoulders, traps, and upper back, are most important, along with defined abs and a lean physique.
Best Calisthenics Exercises for Key Muscle Groups
The video details the best calisthenics exercises for developing the muscles crucial to Garrow's physique. For shoulders, handstand push-ups (or pike push-ups for a less advanced option) and decline push-ups are recommended. Lateral raises with light weights are suggested for targeting the side deltoids. Traps are difficult to train with bodyweight alone, but handstands and wide-grip inverted rows can help. Ring reverse flies and pull-ups with scapular retraction are effective for the upper back. Supermans are recommended for spinal erectors. Abs can be trained with hollow body holds, hanging knee raises, long lever planks, mountain climbers, and leg raises.
Exercises for Less Important Muscles
The video outlines exercises for less emphasized muscle groups in Garrow's physique. For chest, standard push-ups, ring push-ups, and dips are effective. Diamond push-ups, bodyweight triceps extensions (sphinx push-ups on the floor), and triceps dips are recommended for triceps. Chin-ups are the primary bicep builder, focusing on elbow flexion. For legs, jumping squats, pistol squats (with support if needed), and Bulgarian split squats are suggested, with the option to add weight for increased effectiveness.
Four-Day Calisthenics Workout Program
The video provides a four-day workout program designed to build a physique similar to Garrow's.
- Day 1: Handstand/Pike push-ups (3 sets of 5-30 reps), inverted rows (3 sets of 5-20 reps), long lever plank (3 sets to failure), lateral raises (3 sets to failure), and jump squats.
- Day 2: Chin-ups, classic push-ups (5 sets of 5-30 reps), hanging knee raises (3 sets to failure), and body weight triceps extensions (3 sets).
- Day 3: Dips (3 sets of 5-30 reps), inverted rows, leg raises (3 sets of 30-50 reps), lateral raises, and Bulgarian split squats (3 sets to failure).
- Day 4: Pull-ups (3 sets to failure), close grip push-ups, inverted rows, and hollow body holds (3 sets to failure).
Nutrition, Rest, and Additional Tips
The video emphasizes the importance of adequate protein, sleep, and calories for muscle growth. A slight caloric surplus is recommended unless the individual is already overweight. Gymnastics rings are highly recommended for a wider variety of exercises. A complete Garrow physique program with weights, calisthenics, and conditioning exercises will be released soon.
