Bar-Barians – Ninja Masters of the Pull Up Bar!

i wanna try…idk about 20 pull ups in a row after all of that…

Do you think I could get their type of physique using exercises like that? I am not against weights, but I would much prefer to use bodyweight exercises. I am a thin guy. The physique I am going for is basically the physique of those guys. They have that lean, slim, slightly muscular, male model physique. That's what I want. I feel like I'd only have to gain a bit of muscle, and then get a lot of definition to get there. Can I do that using bodyweight exercises? If so, do you think you could give me an example routine that would be good?

Thank you!

Jake

Nicely done by Jaz. Yeah muscle ups aren't easy, but are an everyday part of gymnastics life so I'm used to em. 27 is still insane, specially with such fluidity and good form.

Here is another crazy dude who has got some shape with body weighted exercises: http://www.youtube.com/watch?v=us5brQHZl48

You can definitely get great definition and strength from a pull up bar and dips, which is one of the reasons (shameless plug) I announced the pull up competition on my blog. You and these guys need to get in on it Rusty!

Anyway, interesting post.

-Rafi

Fantastic post! I have a pull-up bar at home, but need to find a playground/workout park with these bars! Anyone in the Denver area know of one? I know they're around this fitness crazed area…

Not back to back, but I've done 35-40 dips (as fast as I can) and 25-30 real slow with a pause at the top. I've done 18 chinups when I was completely rested (for a couple of days.) Right now at the end of my weight training, I can do 12 pullups on a good day. I can definitely do 50 pushups (not sure my max on that), but I can't do a single muscle up!

Seeing that video helped with the technique of the muscle up (I think I need to gain a little momentum on the way up and do it all as one motion), I'm going to try it when I'm fresh, but I'm wondering where my weak point is.

Also, I hopped over to their forum and saw this planche pushup training video … INCREDIBLE: http://bar-barians…planche-training-t232.htm

I tried the first step, the hip pushups, I did 3 sets of 10, but they were killer, especially on the wrists. I tried one of the wall pushups–no way. The hip pushups made my chest really pop afterwards though, in a way that bench pressing never has.

Very cool group. Thanks for posting about it.

I saw these guys a little while back. Really awesome stuff!

Those muscle ups are beyond impressive. He makes it look so damn easy… I've been putting off improving my pull-ups but with Rafi's challenge and watching these bad asses, I think I'm hitting the playground at lunch tomorrow.

This is awesome Rust! lately ive been wanting to get leaner/smaller but im not sure how to get there.

I've been rethinking my workouts, I feel like dropping most of the work I do with weights and focus almost entirely on bodyweight circuits, like what you posted here.

do you think i should keep going with the free weights?

its almost like a rpg video game with the ranking, yet not as nerdy. i was able to get up to 20/20 dips/pullups but it was killa and they werent back to back. looks like some good goal setting here.

I'm no good at pull-ups.
I can only do about 5.
And i'm down to 6% body fat now, ha!
How could I train to do more? (Other than pull-ups?)

One more question..
what is the difference between high volume and low volume sets?
I have no idea what either mean.

I'm very intrigued by this whole Bar-barian requirments for the bar-baron. It seems like a very steep uphill battle. I've been incorporating more bodyweight excersies into my routine but these seem impossible to do in one go. But you're right about the muscle up I can barley even do one!

This is sick! What I really like is that this type of training can put those gym bodies to shame. I'm a form-follows-function guy myself. If you're anywhere near this level, chances are you're pretty ripped too.

I can get about 15-17 Pull-ups, 50-55 Push-ups, 20-25 dips, and I can't do muscle-ups yet (need to work on these). Their requirements are tough.
After I complete my body transformation, I am thinking about shifting my goal from fat loss to mastering bodyweight exercises (i.e. 1 arm push-ups, 1 arm chin-ups, 1 leg squat, muscle-ups, all sorts of planks, etc)
The staples of my workout routine are Pull-ups, dips, push-ups, bodyweight rows, and sprints. I'm still not done with my body transformation, but I'm liking the progress.

I was about to post a link in one of the older posts to the Bar-Barians but forgot. Anyway

Here are my PR-s – I'm getting there

17 pullups
33 dips
60 pushups
1 muscle up

(not done under 6 miinutes lol)

Hey Rusty,

I recently took approximately 3 months off from lifting and most cardio exercise because of health issues. 10 pounds lighter now than I was before. What program would you recommend for someone at approximately 12% body fat 6'0 and 163 pounds. My goal is for a v-shape with broad shoulders and a narrow waist (low bf). Any advice regarding HIIT, Eat Stop Eat, lifting etc. would be greatly appreciated.

P.S. I train at that exact station in Bondi quite routinely. What a coincidence.

Thanks so much

Wow! No seriously this is sick as hell! That Bar Baron thing itself explains what these guys are made of. This post is making me think about shifting to body weight training a lot more now. These last few days I have been reading Craig's TT Routine books and the more I read stuff like this, the more I am inclined towards body weight training.

These guys on there are just like any other gymnast, in my opinion. I bet they will put professional gymnasts to utter shame. I am impressed by this whole body weight theory COMPLETELY. Combined with a Clean Diet and Intermittent Fasting a body weight training will be just insanely propelling the body towards that perfect physique. Am I right Rusty?

This is easily one of the best posts by you, Rusty. I look for that inspiration in your posts whenever I can. This is just one of those many posts. Awesome!

I have one question about the nutrition which is needed while following a body weight routine. Dont you think we need to get a lot of carbs for that energy pump needed to push a bit further. I follow a fat burning routine so I am kind of really low on the Carb side. And sometimes, infact quite a lot of times these days, that I have a slacking when it comes to strength! I dont know if its the low carb diet which is responsible. Can you suggest ways to increase strength for starters, like you can lay down some basic rules, combined with a diet! Maybe you can write a post on the same

Jaz is using alot of momentum and swinging while doing those muscle ups. It would be better if he dis them slower. But still, WOW, that is insane. There's no way I could do one of those. Now that's true strength. Awesome stuff!

Nice post and I am definitely going to rep these dudes, Rusty! If I had to pick two exercises that I had to do for a day, it would be a dips and pull ups superset! Incredible exercises. I would also do them at the local elementary school playground to enjoy the weather at the same time, haha.

I am confident to say that I think I could definitely become a Bar-Baron and may just whip up a video now! Thanks for the resource!

These guys make me remember a few videos i've found about one year ago, it was called fitness from the streets or something similar, i've sent the link to you at the time.

They're were really impressive, doing a lot of body weight exercises inclunding one arm pull up, they're training in parks.

The only thing i see lacking is bodyweight leg work, there are a lot of squats, lunges, jumps, rope jumping and sprints to do, to get legs fit.

About my own scores: Dips i don't do them, because i want to develop only upper chest, my lower chest just grows too much too easy.

Pull ups i can do 25 it has always been one of my favorite exercises.

Push ups i can do about 30, but i do it with my feet high, again to focus on upper chest, i want to be able to do handstand push ups

Muscles ups i never tried

Rusty,

Great post. Fit Jerk beat me to it I was going to post a video of the same guy. I agree that a pull up bar is a great fitness tool. As far as the bar-baron requirements I can do the whole list except for the muscle ups. I have tried those before and can't get them yet. I need to start with some heavy pull overs or something so I can get stronger in the movement. I have also been working in the Human Flag (4:10 in the video Fit Jerk posted)

Check out this guy. He isn't doing much pull ups or anything but he has insane strength and skill.
http://www.youtube.com/watch?v=5MeiwLLZjDo
http://www.youtube.com/watch?v=IkawsBwJwpE

Check this vid out very motivational

OMG! Again, OMG! These guys are great! With some tweaking, they can go to the Olympics! Bet they would get the gold too! Unbelievable how the human body can be so strong! Haaa, and Im here trying to do 3 half pull ups!

Absolutely awesome Rusty – such athleticism is incredible!
Just goes to show what can be achieved with a little extra thinking outside the box.

Im a firm believer in this type of work and you only have to look at male gymnasts (and of course the bar-barians!) to see the huge benefits.

Truly Inspirational

Let's just say I'm not even close. But these guys are seriously impressive.

This is an excellent post Rusty hi-lighting the major difference between a "Gym" body and these guys who have very lean functional physiques. It throws shame on the "roided" up clowns I see in my gym that will never go near the dip or pull up bar in fear of embarrassment.

On a side note, I am like yourself in that I was doing the traditional bodybuilding routines (WITHOUT the steroids) bulking (which really means just getting fatter!) and then trying to lose the excess weight – which I now know to be a complete waste of time. Nowadays I just do body weight exercises and barbell whole body routines following Caleb Lee's http://www.doubleyourgains.com site keeping muscle size down and strength up with a 3×3 routine and a dose of HIIT thrown in for good measure.

Jay,

That was the video I needed to see, because yesterday I was considering making a complaining comment about how some of the advanced stuff is out of reach because I am close to 200 pounds. Those weighted vests show that many of the advanced moves are achievable for even larger guys.

Hi Rusty,

Thanks so much for the post. I have actually learned a lot of benefits about bodyweight training, and thanks a million!!

To begin with, I've started training myself with bodyweight after reading your post about Turbulence Training; I'm a student so its perfect solution for me in order to get fit without spending much money driving my way to the gym. But I found that Craig's program isn't permanent – I need to change program every 4 weeks and what if, I want the progress(I have not much fat to lose and I'm a girl, 19 yrs old) for the next few years?
And so I found another solution to train myself for performance instead for fat loss – Workout Without Weights by coach Eddie Lomax. It is very versatile and definitely not a generic program that becomes useless after a while. Plus, you can customize your workouts when you feel there's a need.

Rusty, what do you think about the program?

Thanks to everyone for the positive energy and interest, if anyone wants to be a part this movement feel free to send a email. If you're gonna be in the NYC area come and see for yourself, I'll make sure you have a great time and leave sore.

Hey Rusty,

what a find, great post, thanks a lot! Those guys are seriously conditioned for sure. I really am far from these guys' performances, but I guess that's understandable given that I really only started strength training about a 1 – 1,5 months ago. After trying out a rather bodybuilder style weightlifting routine (thanks to Jason G so much for all his help!), I decided to change directions and rather go for athletic strength with mostly bodyweight exercises. I'm sure it will take a lot more time this way to gain my desired muscle mass, but I'm sure that that will be fully functional pure strength muscle. This kind of training feels a lot better to me right now and it goes a lot better with my goal to advance in my martial arts training as well. Currently I'm doing a short exercise routine for improving posture + your routine for lower back (supermans, 2 min front planks, I added 2×1 min side planks and bird dogs) every single day. Other than this I do one full body exercise routine one day (different push ups, pull ups, chin ups (these last 2 are assisted for now), planks and burpees), the next day I participate in 2 Krav Maga self defense classes in a row (with about 30-45min between them), and the 3rd day is rest. Ohh and you asked about my BF%, right now my best guess is 10% +/- 1%… my BF monitor gives me 4,5% – 5,5% results, but that's BS… close to 10% seems about right, as I'm starting to see my upper 4 packs, and the lower abs kinda show a difference when I'm flexing them, so I guess I have to go a little lower, and maybe that skin tightening thing has something to do with it too.

SethP,

that guy is unbelievable!! Thanks for sharing it!

I've been watching these guys for awhile now and they never fail to amaze me.

Here's another link for ya. His name is Hannibal and he can do some stuff that looks just downright impossible! And his physique is incredible.

Hope you like it!

http://www.youtube.com/watch?v=pfsTKfUT-RQ

I've known about these guys for years. Not the Bar-Barians in particular, but another group out of Harlem, NY called the Bartendaz. They are very similar to the Bar-Barians and they advocate the same morals and principles of getting in shape physically and mentally. I'm always looking for better ways to improve my physique and I don't lift weights at all. I'm strictly calistenics and strength training. Great post! This is why I keep coming here

Gymnasts have the highest strength to weight ratio of any athletes. I mean lets face it anytime you can do things which seem to defy the laws of gravity you are onto something pretty cool. These guys are obviously train very hard and again you will notice that the form follows the function. I don't think these guys have the goal of getting ripped, having huge biceps, abs, ect.. It is just the natural result of this sort of training. Ya know what I think is coolest about this is it looks like a bunch of guys just having fun, actually doing something they love. There is a lesson in there for people who drag themselves to the gym and just go through the motions. Whatever it is you can get passionate about gymnastics, HIIT, kettlebells, bodyweight circuts do something you want to do. Fitness doesnt have to be a chore.

Bar-barians is a family. It goes way beyond just the bar. Whether we're doing an event, working out, going for dinner or just hanging out, we always have the best time! Like Josh said above, it's not a chore, it's your life, enjoy it! Work hard but finds ways to make it fun. Thank you everyone for all these great comments. Big things are coming! Stay Tuned!!!

Hey Rusty,

I was just wondering how long it would take to see any noticable changes in the physique, both in gaining muscle and in fat loss by doing exercises like dips, pullups chinups, etc.

If I could only choose one upper body exercise it would absolutely be pull-ups/chin ups. Who needs a gym membership when all you need is a pull up bar and a door?

Very inspiring! What I like most is young people getting to-gether and doing something so rigorous, but creative -something which improves their life, confidence and attitude. Rather than just hanging around malls, swigging coke and and trying to be cool, or getting into trouble. I get that from my father a school principle who loved nothing better than to help young people. He ran a school in a very congested area but hired a playground and made exercise mandatory, despite the inconvenience.
Well I aint becoming a Bar – Baron anytime soon thats for sure. But after reading so much on the net about fitness at least I do bodyweight exercises regularly and now want to crank it up a notch. Great idea for a post!

great post! what do they do for their lower body. thanks

great stuff!! what do they do for lower body?

Rusty, I love thse guys!!
I will link on my blog. And…..they/you have given me a new goal. I want to be a Bar-Baron……and progress from there. This should take my tree climbing skills to a whole other dimension

Stats for this morning within the 6 minute time frame;
40 dips ( in a row)
20 pull ups (18 and 2)
And I was done
I couldn't even bust out 5 pushups after the above two.
I don't have the technique for the muscle up…..
I will be reporting my progress on my blog.

I really like that your are promoting them Rusty.

Marc

This is pretty inspiring to watch. I think I can meet those numbers individually, but doing all of that within 6 minutes seems impossible. Individually I can do about 45 dips, 27 pull ups, and ~60 to 70 push ups. I have no idea how many ‘muscle ups’ I can do, I’ve never tried them, but hopefully I can come close to five. I’m going to try and do this next weekend and see where I end up, I’ll post my results. This gives me a real goal to try and achieve and puts purpose into my workouts. I’m also trying to get a true one armed pull up, but that seems even further off than Bar-Baron status. Any advice in how to achieve one of those? You would think if someone could do 27 pull ups they could at least do a single one armed pull up, but I can’t. There was a time I could do 32 pull ups or 5 pull ups with 90 lbs strapped on my waist, but still couldn’t do a one armed pull up. I don’t think I’ve ever seen anybody do a TRUE one armed pull up in person, but I’ve seen video of it. Knowing how hard it is to achieve, it’s the most impressive physical feat I can think of.

I recently went from working out at a gym with weights to almost completely doing body weight workouts. I just got tired of doing the same stuff after about 15 years, and now I’m really enjoying working out again. I know that I won’t have the same strength when I finally do decide to start working out in a gym again, but it’s something different and that’s what I need at the moment. The other option, which is where I was headed, is a lot of skipped workouts at the gym, sometimes spanning multiple weeks.

Your website has been a great resource for new ideas, and inspiring to read. I don't agree with 100% of what you write, but like a lot of what you say, and love you're workout philosophy regarding getting huge. Thanks for the great website.

THIS IS HOT!

You know… when i was 17 i was a broke student and i used to live in the sports ground where they had a chin up bar, and i tell you, it got me ripped. but what these guys are doing is insane…ly.. awesome. I think I'm going to go back to basics again, and then let my readers know all about it and this post.

Great stuff Rusty

Shaun
SFB

Dan,

I too have never seen a person do a one arm pull-up other than on video but that is probably all the people i know are out of shape and could not even do a single normal pull-up. Bruce Lee did a demonstration where he done 50 one arm pull-ups…now that is some true strength.

Best post so far Rusty and some amazing videos i have always been a fan of body weight exercises and have stopped weights all together for almost three months now and never plan on using them again.

wow
they are very cool……….
maybe we can use their exercise if we must go to the place that have no gym…

Um………….Just wondering if this is might cause a woman to bulk up?

Wendy – I don't know much about fitness, because if I did, I'd probably look better than I do, lol. But women don't naturally add a bunch of muscle. This will cause you to tone up, and gain a bit of natural muscle, but you won't bulk. In order to bulk up to the point where you get too big (bodybuilderish) you have to lift heavy and eat obssessively. And even then it would be hard for a woman to add that much muscle because they aren't built to do that. Then again, no one is really meant to have that much muscle, but you know what I mean. I wouldn't worry about it.

Very informative inspiring and motivational not to mentioned the cool doodes

Keep the info coming.

Belinda Madden

It's nice to see such great results from body weight exercises, things that are definitely doable at home instead of having to join a gym. Videos like this are a huge motivational kick in the but and shows how much more work I have ahead of me… Thanks for promoting this group!

Hey Zef.!!
Pretty amazing stuff. Keep up the good work. I am really interested in linking up with you guys for some help in this type of training. I know I have a lot to learn, and it would be an honour to learn from you guys….

hey guys i love these videos just give me some tips and tricks

Rusty,

This was a truly inspiring post. I haven't done a muscle up since I was 15 in High School gymnastics. I actually forgot all about them and wouldn't have even thought about doing them on a pull up bar.

I personally can meet all the other requirements. This was really an inspiration to this man of 50.

Thank You.

[...] she still seemed skeptical.  We left it at that.  So, then I encountered the Bar-Barians, over at The Fitness Black Book, the timing couldn’t have been better.  If you don’t believe its possible to become extremely [...]

Very cool videos! Looking forward to seeing more from you

Susan

Happy Holidays from the Bar-barians! Vid for my peeps. Enjoy:
http://www.facebook.com/video/video.php?v=259619404288&ref=mf

Hands down the best work out there is. Many gym goers neglect the back and shoulders in favour of the chest. This great workout makes sure the back and chest are worked out in equal measure. What's more you get a good abs and shoulder workout.
I'm 35 and will be strating this tonight!

Here is Dawalli's tutorial on how to do a muscle-up it's about the best tute on this out there.

http://www.youtube.com/user/dawalli#p/u/6/8_TrSecnDjw