Bodyweight Is Enough

You can build real strength and real skills with your own bodyweight, without a gym, a programme you can't follow or a highlight reel you can't copy.

This book contains the rules I train by: the ladders, the gate between every rung and the twelve weeks I'd give anyone starting from nothing. Every one of them graded by the evidence behind it, so you know what's proven and what's just experience.

The problem is that most training advice either hands you a gym or hands you a highlight reel. Nobody hands you the rung you're on, the rung after it, and the test that tells you when to climb.

I wrote this book to solve that. It was finished after a four-metre fall onto concrete taught me the one rule I'd skipped.

Inside you will find…

…The 6–30 window that makes bodyweight enough to build muscle

…The ladders for push, pull, legs and core, from a push-up against a table to the one-arm push-up

…The gate: three clean sets of five before you're allowed the next rung

…Why skills want often and muscle wants more, and how to train both in one week

…The handstand, honestly: lock the line, steer with the hands, bail out clean

…The long skills: the muscle-up, front lever, planche and handstand push-up, rung by rung

…When it hurts: the morning rule that tells you whether to train

…Drop to the floor, not to zero: what to do on the weeks that go wrong

…and every other chapter, each with its grade and its source.

And the best part is… you can start today, on the floor you're standing on, with the test day in the twelve-week plan.

If you want a body that can do things, not just look like it can, press Add to cart, use what's inside, and see for yourself.

In Bodyweight Is Enough, you'll learn…

1. Level one: Starting — You need a floor, a bar and the truth about what works.

• The muscle doesn't know it's a barbell.
• Find the variation you can do for 6 to 30 clean reps. Add reps. When you pass 30, climb.
• Find your rung. Climb when you've earned it. Two sessions in a row is a fact.
• Same three steps, same order, every session.

2. Level two: Building — The rules that turn someone who exercises into someone who trains.

• Skills want often. Muscle wants more.
• Muscle sets end close to failure. Skill sets end while they still look good.
• Full range is the honest rep. Half reps make the log look better than the body.
• Pass the gate and move up. Fail it and stay. You don't need to fall four metres to learn it.

3. Level three: Scaling — How to keep going for years, and come back when you fall.

• Strong enough isn't the same as ready.
• Check it tomorrow morning.
• Small steps. Sudden jumps are where injuries live.
• Drop to the floor, not to zero. The session after a miss is the one that counts.

4. The plan: The First Twelve Weeks — Everything so far, turned into a plan you can start on Monday.

• A simple plan you do beats a clever plan you don't.
• Weeks one to four: learn the standards
• Weeks five to eight: climb
• Weeks nine to twelve: own it

5. The library: The Library — Every rung in this book, explained once. Come back to it whenever you climb.

• Push: every rung
• Pull: every rung
• Legs: every rung
• Core and holds: every rung

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Every future revision is free. If it isn't what you expected, reply to the receipt and you get your money back.

• 41 chapters in three levels: starting, building, scaling
• Every chapter graded: strong, promising, experience or contested, with the sources at the back
• 22 frameworks, drawn on a whiteboard, one for every rule
• The first twelve weeks: a plan you can start on Monday, two test days and a log for every session
• The library: every rung explained once, setup, rep, faults and when to climb
• Every future revision, free