Our guest today is Dennis Xhofleer from Nijmegen, Netherlands. And he is about to tell us how hard work and dedication can bring you results with calisthenics (no weights!) just in 8 months right from the start!!!
Hi, Dennis! Could you tell our readers a little bit about yourself? Where are you from, are you working or studying, what are your hobbies, how old are you and so on.
Hello, I am Dennis Xhofleer from the Netherlands. I am just 20 years old. I live in the city called Nijmegen and work also in Nijmegen. Next year I will going to study. My hobbies are working out (calisthenics), playing video games, running and hang out with my friends.
How did you started working out? And how you got familiar with Street Workout? Why have you started?
I started working out after seeing a video of <url="http://workout.su/video/show_video/3636">BarBrothers</url>. I did not even know how to train and what calisthenics was. But that was not the reason to not give it a try. I wanted something new and get my body in a healthy shape. So calisthenics/ Street Workout was the way.
How your regular workout looks like? Can you write down your detailed training plan?
In the beginning I trained full body routines, but after 3 months I decided to split up muscle groups. This works great for me!
My current training contains the basic calisthenics exercises, pull ups, dips, push ups, squats, muscle ups. To master the basics is really important in calisthenics.
Monday, chest & triceps: dips, push-ups, straight bar dips, triceps extensions and benchdips.
Tuesday, legs & core: pistol squats, jump squats, lunges, calf raises
Wednesday, shoulders & core: handstand, planche, handstand push ups, back lever
Friday, back & biceps: I do all variations of pull ups
Saturday, legs: I hit legs again, with extra weight
Rest/sets/reps always different and often I go on maximum with 20 secs rest for 3 sets.
How long did it take you to transform your body? Is it all calisthenics or you've trained with weights? Have you tried supplements (BCAA etc.)?
It didn't took long in my opinion. After 8 weeks my friends said that that you can see difference. It really motivated me to keep going. I never used weight to obtain strength I'd only used my own bodyweight. Currently I do weighted calisthenics to improve and get more stronger. Also I never used supplements. I think there is no reason to use it.
Also I will never use supplements.
Do you have your most and least favourite exercises?
My most favourite exercise is the muscle up. Because you use your entire body. Also I like the variations of muscle up. I do not have a least favourite exercise.
The hardest excercise that I am training for is the planche.
How many people in Netherlands do calisthenics? Do you have some kind of community? Do you train all together or do you have some workout jams from time to time?
I don't know the exact number of people. But I think it is growing rapidly. There are alot of calisthenics groups in the Netherlands.
I got a community it is named Bar Brothers Netherlands. We train together everyday. The number of members is 16 at the moment. Also we have workout jams with other groups in the Netherlands. For example my great friends Barriorzz.
What advices would you give to people, who are just starting or even just thinking about starting?
The advice that I would to give is 'don't be afraid to fail'. Quote: Every champion was once a contender that refused to give up. Try it if you want to! Do some research on the internet. And listen to your body. Also I recommend to watch youtube videos of calisthenics