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Калистеника. Тренировки без «железа» и тренажеров.
Is it really possible to add significant extra muscle-bulk to your frame using bodyweight exercise only? The answer, according to calisthenics guru and bestselling Convict Conditioning author Paul Wade, is a resounding Yes. Legendary strongmen and savvy modern bodyweight bodybuilders both, have added stacks of righteous beef to their physique--using just the secrets Paul Wade reveals in this bible-like guide to getting as strong AND as big as you could possibly want, using nothing but your own body.
Paul Wade's trenchant, visceral style blazes with hard-won body culture insight, tactics, strategies and tips. C-Mass is the ultimate blueprint for getting huge naturally without free weights, machine supplements or--God forbid--steroids. With C-Mass, Paul Wade further cements his position as the preeminent modern authority on how to build extraordinary power and strength with bodyweight exercise only.
CONTENTS: 1. Bodyweight Muscle? No Problem! 2. The Ten Commandments of Calisthenics Mass 3. "Coach" Wade's Bodypart Tactics 4. Okay. Now Gimme a Program 5. Troubleshooting Muscle-Growth: The FAQ 6. The Democratic Alternative...How To Get As Powerful As Possible Without Gaining A Pound 7. BONUS CHAPTER: Supercharging Your Hormonal Profile
Get the expert's guide to build phenomenal amounts of natural muscle mass and discover how to:
• Add 20-30+ pounds of solid muscle to your frame--with perfect proportions
• Reshape your arms with 2-3 inches of gnarly beef
• Triple the size of your pecs and lats
• Thicken and harden your abdominal wall into a classic six-pack
• Throw a thick, healthy vein onto your biceps
• Generate hard, sculpted quads and hamstrings that would be the envy of an Olympic sprinter
• Build true "diamond" calves
• Stand head and shoulders above the next 99% of natural bodybuilders in looks, strength and power
• Boost testosterone naturally to bull-like levels
Paul Wade's trenchant, visceral style blazes with hard-won body culture insight, tactics, strategies and tips. C-Mass is the ultimate blueprint for getting huge naturally without free weights, machine supplements or--God forbid--steroids. With C-Mass, Paul Wade further cements his position as the preeminent modern authority on how to build extraordinary power and strength with bodyweight exercise only.
CONTENTS: 1. Bodyweight Muscle? No Problem! 2. The Ten Commandments of Calisthenics Mass 3. "Coach" Wade's Bodypart Tactics 4. Okay. Now Gimme a Program 5. Troubleshooting Muscle-Growth: The FAQ 6. The Democratic Alternative...How To Get As Powerful As Possible Without Gaining A Pound 7. BONUS CHAPTER: Supercharging Your Hormonal Profile
Get the expert's guide to build phenomenal amounts of natural muscle mass and discover how to:
• Add 20-30+ pounds of solid muscle to your frame--with perfect proportions
• Reshape your arms with 2-3 inches of gnarly beef
• Triple the size of your pecs and lats
• Thicken and harden your abdominal wall into a classic six-pack
• Throw a thick, healthy vein onto your biceps
• Generate hard, sculpted quads and hamstrings that would be the envy of an Olympic sprinter
• Build true "diamond" calves
• Stand head and shoulders above the next 99% of natural bodybuilders in looks, strength and power
• Boost testosterone naturally to bull-like levels
128 pages, Paperback
First published May 21, 2014
349 people are currently reading
307 people want to read
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Displaying 1 - 30 of 36 reviews
December 3, 2016
It's ridiculous how knowledgeable this guy (Mr. Wade) is. I love the slightly comical style of his writing and this no bull approach to training/eating/sleeping and the little extras (for example: the "what is" and "how to", of testosterone levels your body). This is the last word in strength training.....seriously, (even if you use it only to supplement your weighted work by using it to improve your tendon strength) this book covers all the bases needed to make the gains.
I personally only use the Commandments and advice in this book to supplement my way through a Convict Conditioning Program (I have noticed some very good gains in strength in a relatively short period of time already) but this is actually the book that I wish I would have had access to when I was a young buck and in for proper hard training (now I'm an old dog and full of old injuries....but, with that said I am very nearly back at my own strength peak from nearly a decade ago, when I was a boulderer and BJJ practitioner).
There will be lots of kick-back from this book (and Convict Conditioning) and it'll be for the same reason that MMA caused such a large kick-back from the more traditional martial arts 25 years ago. Weightlifters, bodybuilders and lovers of IRON will feel that their years of devotion and dedication are being mocked by a book that says: a) weightlifters aren't "really" strong (most of use know that there is in fact some truth to that), and b) that you can have really raw strength without once going to a gym full of posers (that's Mr. Wade's opinion and his two books are his argument to back up his theory, folks'll just have to deal with it).
If an interest in calisthenic exercise brought you here then you ARE in the right place. Don't let the opinions of others put you off this Wade guy's theories. For me, I'm 40, I'm an old athlete, injury prone and I've got a few really aged joints (1x knee, 1x shoulder and lower back) and I am finding very satisfactory results by following one of his programs, so I'm totally sold on the guy.
Highly recommend.
I personally only use the Commandments and advice in this book to supplement my way through a Convict Conditioning Program (I have noticed some very good gains in strength in a relatively short period of time already) but this is actually the book that I wish I would have had access to when I was a young buck and in for proper hard training (now I'm an old dog and full of old injuries....but, with that said I am very nearly back at my own strength peak from nearly a decade ago, when I was a boulderer and BJJ practitioner).
There will be lots of kick-back from this book (and Convict Conditioning) and it'll be for the same reason that MMA caused such a large kick-back from the more traditional martial arts 25 years ago. Weightlifters, bodybuilders and lovers of IRON will feel that their years of devotion and dedication are being mocked by a book that says: a) weightlifters aren't "really" strong (most of use know that there is in fact some truth to that), and b) that you can have really raw strength without once going to a gym full of posers (that's Mr. Wade's opinion and his two books are his argument to back up his theory, folks'll just have to deal with it).
If an interest in calisthenic exercise brought you here then you ARE in the right place. Don't let the opinions of others put you off this Wade guy's theories. For me, I'm 40, I'm an old athlete, injury prone and I've got a few really aged joints (1x knee, 1x shoulder and lower back) and I am finding very satisfactory results by following one of his programs, so I'm totally sold on the guy.
Highly recommend.
August 23, 2015
This book have some good points about training, building muscle and supplements, but otherwise is full of unbacked claims, broscience and with some nice fairytales from bodybuilding history
Also, swearing style language in the book looked artifical and somewhat forced
And its pretty pricey like all Dragon Door books - they charge you almost 25$ for paperbook edititon, and book is only 136 pages (though Kindle version is only 7$, which is actually real price for that kind of book)
Also, swearing style language in the book looked artifical and somewhat forced
And its pretty pricey like all Dragon Door books - they charge you almost 25$ for paperbook edititon, and book is only 136 pages (though Kindle version is only 7$, which is actually real price for that kind of book)
August 5, 2016
Just great!
Excellent book, simple and easy to follow advices, good examples, also nice workout examples. Probably the best in the dragondoor series!
Excellent book, simple and easy to follow advices, good examples, also nice workout examples. Probably the best in the dragondoor series!
November 27, 2022
I found the book in my computer and I don't even remember downloading it. I gave it a chance since I was putting together a new workout routine and hoped it may bring some bodyweight exercise ideas. First of all - the writing style and the used language are not for everybody - actually, I had to convince myself to continue reading a few times after what would be called today "a toxic masculinity" comments. In fact, I don't agree with such attitude at all, but the reason why I gave it 4/5 is different.
I am quite convinced that this book and the whole serie of convict conditioning is a great start for someone, let's say a teenager, who wants to start working out preferably at home since they don't have money for gym membership, or, as I was, are too shy to go to one. It gives practical examples, explanation of exercices, photos and tries to teach that steroids, drugs, alcohol etc. are bullshit and that you should eat and sleep well instead. Also, cuddos to author for calling out the obesity epidemia we see these days, even though it was sometimes said (and shown on photos) in a very straightforward and not a very polite way, which could be labeled as a fatshaming in some circles.
So I would not recommend it if you are already working out, not eating only pizzas and oreos and have at least some idea how the musclebuilding works. However, I would totally recommend it to any teenage boy/girl interested in bodyweight movement, which is available for free and can be performed anywhere.
I am quite convinced that this book and the whole serie of convict conditioning is a great start for someone, let's say a teenager, who wants to start working out preferably at home since they don't have money for gym membership, or, as I was, are too shy to go to one. It gives practical examples, explanation of exercices, photos and tries to teach that steroids, drugs, alcohol etc. are bullshit and that you should eat and sleep well instead. Also, cuddos to author for calling out the obesity epidemia we see these days, even though it was sometimes said (and shown on photos) in a very straightforward and not a very polite way, which could be labeled as a fatshaming in some circles.
So I would not recommend it if you are already working out, not eating only pizzas and oreos and have at least some idea how the musclebuilding works. However, I would totally recommend it to any teenage boy/girl interested in bodyweight movement, which is available for free and can be performed anywhere.
July 4, 2020
Un manual excelente, sencillo, al grano y lleno de ideas útiles sobre programar ejercicios. No tiene cinco estrellas porque el lenguaje "qué macho y políticamente incorrecto que soy, como los onvres de antaño" se hace cansino.
April 5, 2020
I appreciated that C-Mass: Calisthenics Mass: How to Maximize Muscle Growth Using Bodyweight-Only Training is one of the few calisthenics books to focus on the body building aspect of the craft and at trying to convey the differences between strength based training and bodybuilding based training it did quite well.
There were numerous things that I didn't like so much about the book though, and why I didn't enjoy it or get as much out of it as I should have.
- The casual and often somewhat sexist language was distracting for me, rather than relatable like some reviewers have noted. I don't need to be called names every paragraph. It's like the ancient persuasion trick of salespeople to say your name all the time to falsify some bond, but instead they have forgotten your name so just keep calling you buddy.
- There was no references for any of the scientific claims made. The general construct involved saying "This technique or trick will make you big using calisthenics, and here is an old photo of someone who I claim to have used this technique".
- It referenced Convict Conditioning A LOT, and other DragonDoor authors A LOT. I know the book was derived from a blog post where this is more acceptable; but, in the book form it made it feel like I paid for an advertisement.
Overall, this book left me a bit desiring. I felt the distinction between training for mass and strength could have been summarized in about a chapter and the rest was just filler from a bunch of other books, that "Coach" was trying to sell.
If you still feel you need to read this, then it is currently free on kindle unlimited. You will not gain any benefit from owning this book, as unlike most calisthenics books it doesn't contain anything you will want to refer back to when developing your programs.
There were numerous things that I didn't like so much about the book though, and why I didn't enjoy it or get as much out of it as I should have.
- The casual and often somewhat sexist language was distracting for me, rather than relatable like some reviewers have noted. I don't need to be called names every paragraph. It's like the ancient persuasion trick of salespeople to say your name all the time to falsify some bond, but instead they have forgotten your name so just keep calling you buddy.
- There was no references for any of the scientific claims made. The general construct involved saying "This technique or trick will make you big using calisthenics, and here is an old photo of someone who I claim to have used this technique".
- It referenced Convict Conditioning A LOT, and other DragonDoor authors A LOT. I know the book was derived from a blog post where this is more acceptable; but, in the book form it made it feel like I paid for an advertisement.
Overall, this book left me a bit desiring. I felt the distinction between training for mass and strength could have been summarized in about a chapter and the rest was just filler from a bunch of other books, that "Coach" was trying to sell.
If you still feel you need to read this, then it is currently free on kindle unlimited. You will not gain any benefit from owning this book, as unlike most calisthenics books it doesn't contain anything you will want to refer back to when developing your programs.
August 1, 2014
This book is an "application" of the principles of his previous Convict Conditionings. He references earlier exercises but often doesn't explain them. You can google and figure it out.
He promises 20lb-30lb gains from bodyweight alone? Well, this is a half-truth. You probably won't gain 20lbs of lean muscle anytime soon. However, he is right in contrasting training for neural strength (think Pavel Tsatsouline) and training for muscle growth.
Pros:
I honestly learned a lot of new stuff. I've been doing a combo of kettlebells and bodyweight training for two years, and have done some form of weight training for close to two decades, and I still learned a lot of new exercises. And it works. I've gained close to 25lbs in two years from some variety of bodyweight training.
His dieting advice is mostly sound. You don't need outside "help." Eat a lot of hearty, manly food and work hard and you will be fine. Shucks, even drink a beer from time to time.
A lot of the sciency principles are sound and he does a good job explaining why stuff works.
Cons:
As others have pointed out, the language is a problem. I'm used to the "bro" culture and I can get past some language. But dropping the F-bomb every page really doesn't add anything. Further, while I am all for making fun of the "Be-liebers" and some of the slams towards the metrosexual Jersey shore community are funny, he overdoes.
He promises 20lb-30lb gains from bodyweight alone? Well, this is a half-truth. You probably won't gain 20lbs of lean muscle anytime soon. However, he is right in contrasting training for neural strength (think Pavel Tsatsouline) and training for muscle growth.
Pros:
I honestly learned a lot of new stuff. I've been doing a combo of kettlebells and bodyweight training for two years, and have done some form of weight training for close to two decades, and I still learned a lot of new exercises. And it works. I've gained close to 25lbs in two years from some variety of bodyweight training.
His dieting advice is mostly sound. You don't need outside "help." Eat a lot of hearty, manly food and work hard and you will be fine. Shucks, even drink a beer from time to time.
A lot of the sciency principles are sound and he does a good job explaining why stuff works.
Cons:
As others have pointed out, the language is a problem. I'm used to the "bro" culture and I can get past some language. But dropping the F-bomb every page really doesn't add anything. Further, while I am all for making fun of the "Be-liebers" and some of the slams towards the metrosexual Jersey shore community are funny, he overdoes.
February 19, 2019
Don't bother getting this sales brochure.
1. The author contradicts himself in this "book" from his original works.
2. The author quotes from Convict Conditioning 1, 2, and 3 to pitch to the reader you need to buy it.
3. The author doesn't have the same voice as his other books Convict Conditioning 1, 2, and 3. It sounds like a movie sequel where another person plays the character you were used to seeing in the first/original version.
The original copy of Convict Conditioning is a solid piece that has all the information you need and is candid, to the point to really get you on your development with body weight training. Skip this brochure and get the original book.
1. The author contradicts himself in this "book" from his original works.
2. The author quotes from Convict Conditioning 1, 2, and 3 to pitch to the reader you need to buy it.
3. The author doesn't have the same voice as his other books Convict Conditioning 1, 2, and 3. It sounds like a movie sequel where another person plays the character you were used to seeing in the first/original version.
The original copy of Convict Conditioning is a solid piece that has all the information you need and is candid, to the point to really get you on your development with body weight training. Skip this brochure and get the original book.
December 29, 2016
Inspirational, definitely! To start, for me, very motivating. Especially when you don't want too much widgets, machines, graphs, percentages and confusing crap to make some pushups, this book gives you a kick to just go do it but at the same time not stress about it. Encourages you to rest and take care of yourself, often. Brings you examples of successful calisthenics people from the past to justify the given information. Possible downsides: only an introduction to the whole workout. Some text is questionable due to lack of referencing.
May 13, 2016
If you have ever spent tons of money on gym memberships and loads of supplements, you've got to read this book. It's an eye-opener (and a life-changer).
July 8, 2022
Excellent. The best
I just loved the way Paul wrote this no nonses book on bodyweight training.
He writes in an easy conversational tone. He does not waste words, he is not limiting punshes when it comes to wolkeness.
I learned such a lot from him. I started calhanetics at 65 years. About six months ago. And progressed every week. Doing things I never thought possible at 40 years old.
I am getting to the point where I can do more complex training.
I really like to learn about the difference between building muscles bodyweight training and training to get stronger. Amazing.
I cannot wait to read all the books he wrote and all the books he recommends in this book.
Thanks Paul. You are a breath of fresh air in this politically correct world.
I just loved the way Paul wrote this no nonses book on bodyweight training.
He writes in an easy conversational tone. He does not waste words, he is not limiting punshes when it comes to wolkeness.
I learned such a lot from him. I started calhanetics at 65 years. About six months ago. And progressed every week. Doing things I never thought possible at 40 years old.
I am getting to the point where I can do more complex training.
I really like to learn about the difference between building muscles bodyweight training and training to get stronger. Amazing.
I cannot wait to read all the books he wrote and all the books he recommends in this book.
Thanks Paul. You are a breath of fresh air in this politically correct world.
March 22, 2019
Informative
Having read and (sort of) applied the principles of Convict Conditioning a couple of years back, I decided to revisit the bodyweight workouts due to a lack of progress with 'traditional' weight training. I was delighted to read this book as it confirmed what I (sort of) already knew about bodyweight training. Short on actual workouts, but that's not a problem as it is intended as more of a guide to deciding your own, based on your level of ability. Read PCC first, then C-Mass for confirmation.
Having read and (sort of) applied the principles of Convict Conditioning a couple of years back, I decided to revisit the bodyweight workouts due to a lack of progress with 'traditional' weight training. I was delighted to read this book as it confirmed what I (sort of) already knew about bodyweight training. Short on actual workouts, but that's not a problem as it is intended as more of a guide to deciding your own, based on your level of ability. Read PCC first, then C-Mass for confirmation.
April 25, 2023
Great book for general calisthenics advice and muscle building. However, the author is wrong about nutrition and the detrimental effects of toxins on the body.
He has not studied the huge amount of science which contradicts what he's saying about it, but he does have a hell of a lot of knowledge and wisdom about calisthenics.
I also wasn't a fan of his sexism and other derogatory language, but I didn't mind much and ignored it instead because I'm hard to offend, and wanted to learn the knowledge he was sharing anyway.
Still a great read nonetheless and I enjoyed it.
He has not studied the huge amount of science which contradicts what he's saying about it, but he does have a hell of a lot of knowledge and wisdom about calisthenics.
I also wasn't a fan of his sexism and other derogatory language, but I didn't mind much and ignored it instead because I'm hard to offend, and wanted to learn the knowledge he was sharing anyway.
Still a great read nonetheless and I enjoyed it.
July 17, 2020
Good starter book, but falls short of useful
Lots of good info contained in the book, but leaves a lot of gaps. Intentionally, I think, because the author wants readers to buy his other, more complete works. Can be useful, but the reader will have to fill in gaps himself or herself.
Lots of good info contained in the book, but leaves a lot of gaps. Intentionally, I think, because the author wants readers to buy his other, more complete works. Can be useful, but the reader will have to fill in gaps himself or herself.
April 28, 2021
Good book but no exercises explanations
The book of a good explanation of how to train certain muscles and why do it in a certain way. You will find what exercises you should do and programs but no one exercise explanation. It's great for understand how to work the muscles and how to improve for results, but you need to know how to do the exercises.
The book of a good explanation of how to train certain muscles and why do it in a certain way. You will find what exercises you should do and programs but no one exercise explanation. It's great for understand how to work the muscles and how to improve for results, but you need to know how to do the exercises.
March 9, 2019
Bodyweight exercises and calisthenics should be a significant part of every serious fitness enthusiasts repertoire. Paul Wade's books layout what exercises to use, how to do them and how to program them .
July 1, 2019
C-Mass is a must read!
If you want to get more informed on body weight exercise, then this is the book for you. C-Mass is a profound, yet simple conversation to the reader about body weight exercise, nutrition, and old school concepts that made people strong and ripped.
If you want to get more informed on body weight exercise, then this is the book for you. C-Mass is a profound, yet simple conversation to the reader about body weight exercise, nutrition, and old school concepts that made people strong and ripped.
February 8, 2021
Some good info about bodyweight training and health/fitness stuff, but no clear explanations on how to do the exercises or how to progress through them to be able to do some cool and challenging calisthenics. Was looking for something clearer and direct and this just isn't it.
October 7, 2018
These brothers are truly awesome
May 27, 2019
Good book gets right into the basics but references to his other books allot.
May 17, 2020
Outstanding. I've got well over 20 years of training in and this book is the best I have come across. No nonsense advice. Follow it and it works.
July 29, 2021
Top Tier!
Excellent all around. Great read and smart exercise and workout advice! Easy to follow and understand! Putting it to work as we speak.
Excellent all around. Great read and smart exercise and workout advice! Easy to follow and understand! Putting it to work as we speak.
October 13, 2025
整本书基本就是站在增肌角度对前两本书观点和方法的复读，随便翻翻就好了。第一第二和这个第三本无论在理论还是在实践上重要性都是依次递减，最好把第一本练好再练第二本，最后再考虑第三本的事。
July 30, 2025
Livro sem embasamento científico ssobre calistenia. Diversas vezes o autor discorre sobre dicas de dieta claramente fora de série. Como, por exemplo, ele recomenda comer fast-food todos os diias, tendo como argumento o fatto de a testosterona ser composta de gordura.
No demais teve algumas dicas boas de exercícios.
No demais teve algumas dicas boas de exercícios.
February 18, 2015
An interesting book although not as good as CC1 and CC2. It won't stop me wanting to read CC3 though when it comes out in a few weeks.
Given what prisoners achieve with a far from optimum diet and virtually no equipment, it is a wakeup call to the rest of us of what we really need.
The one thing prisoners do have is time, time for sleep and time to train, and very possibly a strong motivation to train so they aren't the weakest and the target of prison bullies.
The information on the difference between training the nervous system and training the muscular system was very interesting.
It also recommends including some plyometric work such as clapping push-ups which recruit more muscle fibres and trains the nervous system.
I do sometimes find the language annoying and a bit patronising, but if the author really speaks like that then fair enough, I don't think I want to get on the wrong side of him.
Given what prisoners achieve with a far from optimum diet and virtually no equipment, it is a wakeup call to the rest of us of what we really need.
The one thing prisoners do have is time, time for sleep and time to train, and very possibly a strong motivation to train so they aren't the weakest and the target of prison bullies.
The information on the difference between training the nervous system and training the muscular system was very interesting.
It also recommends including some plyometric work such as clapping push-ups which recruit more muscle fibres and trains the nervous system.
I do sometimes find the language annoying and a bit patronising, but if the author really speaks like that then fair enough, I don't think I want to get on the wrong side of him.
November 4, 2014
While this book provides tons of thought provoking information about building muscles using bodyweight exercises, it is not an autonomous read and assumes that the reader is already familiar with the author's previous two books and Kavadlo brothers' books. The overly informal language sprinkled with profanity might be offensive to some, but I liked it that it was written in an informal conversational style.
March 6, 2016
Do yourself a favor and get this if you are even remotely serious about bodyweight fitness
Impulse buy. Life changed. Thanks coach, I love it all. This is a must buy if you are thinking about bodyweight fitness. And if you are shopping around looking for books on the subject, then look no further. I went ahead and bought his convict calisthenics 1 & 2 cause I'm pretty sure I found everything I'm looking for.
Pain. Misery. Suffering
Impulse buy. Life changed. Thanks coach, I love it all. This is a must buy if you are thinking about bodyweight fitness. And if you are shopping around looking for books on the subject, then look no further. I went ahead and bought his convict calisthenics 1 & 2 cause I'm pretty sure I found everything I'm looking for.
Pain. Misery. Suffering
February 3, 2015
Great book about gaining serious mass from bodyweight excercises from "The Coach". The style of writing is similar to his other books (which are also great), some like it, some don't, but the content is what matters here - and it still maintains the high level set by CC1 and CC2.
April 2, 2015
I won this book on a library night event, at first I wasn't too happy about it, but then I started to read it, and it was actually interesting, I don't have too much of a body building aspirations, but I might try the beginner level exercises.
April 7, 2016
Great advice if you want to get strong naturally
If you want to build muscle and get strong without using drugs or spending a lot of money at a gym, Paul Wade has written the book for you.
If you want to build muscle and get strong without using drugs or spending a lot of money at a gym, Paul Wade has written the book for you.
Displaying 1 - 30 of 36 reviews