Get Strong: The Ultimate 16-Week Transformation Program For Gaining Muscle and Strength--Using The Power Of Progressive Calisthenics

by Al Kavadlo, Danny Kavadlo, Mark Sisson (Foreword)

How to Build a Better Body Fast Where do you belong on the strength continuum? And where do you want to be? Too often, we know what we should be doing to gain strength, but we lack direction, a plan, motivation and intelligent guidance to make appreciable gains over the long haul. We have no real goal, no proper focus and therefore underachieve—going nowhere with our strength… Get Strong is a guidebook for those who are dissatisfied with their current rate of progress—and who want to effect lasting changes, fast… Your great advantage with the Get Strong program is the intelligent realism of its plan. While the Kavadlo brothers have achieved supreme feats of calisthenics strength—like the one-arm pull up, the human flag and the back lever—they have also spent decades helping thousands of clients meet and often exceed their training goals. And you can see from their photographs that their choice of exercise regimens has resulted in beyond spectacular physiques. With the Kavaldos’ strategies you get strength and looks in one awesome package. So, you can consider the Kavadlos curators of not only the most effective bodyweight exercises, but also the programming needed to extract the full juice from those chosen drills. As experienced architects and constructors of strength, the Kavadlos know what it takes to advance from absolute newbie to elite practitioner. The Kavadlos also know how to strip things down to their essentials—to get the most out of the least, the biggest bang for the buck… You’ll discover what key exercises in what exact progressions will give you the best results in the fastest, safest time. Get Strong guides you through four major phases of strength, using a construction Foundation, Brick and Mortar, Concrete and Iron and Forged Steel. Just follow the master architects’ blueprint as drawn—and you cannot fail but to grow a stronger and better-looking body. It’s inevitable! When you graduate from Phase 3, Concrete and Iron, you will already possess a beastly level of functional strength—with a body to match. When you graduate from Phase 4, Forged From Steel, you will be at a world elite level for pound-for-pound strength. And the beauty of it you can do it! Once You’ve Got Strong, Then What? Once you have completed the Get Strong 16-week transformation program, you won’t want to stop and rest on your laurels. Because it’s all too easy to let entropy take over and to start sliding. Or, perhaps you need a helping hand to complete the program… The Kavadlos have anticipated your needs beautifully with Part II, Stay Strong. First, Al borrows from his Ask Al blog formula and answers most of the questions you are likely to have about the 16-week program. Here’s where to go if you’re stuck in any manner whatsoever… Then Doctor Danny delivers the Dos and Don’ts of “right conduct” in the quest for bodily fame and fortune. Preach it Danny! Invaluable tips from a man who seen just about everything in the training world, from good to bad to ugly… Next, we have a dynamite set of Supplemental Exercises you’ll want to mix in at some stage. All those Kavadlo favorites that didn’t make the cut for one reason or another in the 16-week like muscle-ups, flags, dips… Want variety in your workouts? Sure thing, the Brothers deliver the goods in Supplemental Workouts… Hungry for more variety still? Partner Exercises are an awesome way to add fun and challenge to your calisthenics.

Genres: Fitness, Health, Nonfiction

278 pages, Kindle Edition

Published May 9, 2017

Reviews

[Abhijit Mahida · Rating 4 out of 5]

Some books are supposed to be reviewed the day you finish it while some after you actually follow it. This is my review of Get Strong after I followed it for a reasonable while.

Because of the lockdown, I took up this program after going through "You are your own gym" as well as "Convict conditioning". I was a complete beginner and I finished their Phase 1 program in approx 2 months. Why I picked this book over others is:

- It has a cookie-cutter program. Hence for me, who was completely new to callisthenics, this proved to be ideal. Just follow the program as mentioned and nothing else.

- They are scientific in their approach and don't just bro-science their way out. Their articles after the workout section are especially a very good read after a workout.

- Kavadlo brothers are very active on social media and their Youtube AMA's were very helpful.

Despite all these pointers, I decided to move from "Get Strong" to "Reddit's recommended routine" after Phase 1 because of these points:

- The progressions are sometimes too steep. E.g. Phase 1 Week 4 has you doing active hangs and negative chin-ups. In a matter of days, when Phase 2 starts, you are expected to do 3 sets of 2 chin-ups. Going from 0 to 6 chin-ups was particularly daunting for me at one shot.

- The exams at the end of each phase are a little erratic. E.g. Phase 1 Week 4 has you doing 15 elevated-pushups in one set. However the exam a day after requires you to do 30 elevated pushups at once.

- Also, the exam requires you to just take 60 secs of rest between each exercise which I didn't get the logic. This is for strength building and not necessarily endurance so why give a time limit for rest.

All in all, it's a great book for anyone who wants to start doing callisthenics. Grease the groove and you'll start to understand more about yourself and your body after which you can either continue and finish this program or choose something else.

[Ivey Johnson · Rating 4 out of 5]

Second read on calisthenics

This is my second read on calisthenics strength training. I think the other book was better for beginners. What it lacked was some of the modifications that this one has. This read also had more on the mental shift in thinking. It has made me want to put a pull-up bar. I also like the staged testing, being a way to know when to move to the next stage. This has helped me make a better plan to get back into shape after 20 years.

[Ramón Nogueras Pérez · Rating 5 out of 5]

Me gusta mucho cuando un manual presenta un programa sencillo, claro, con metas y opciones bien definidas y donde en cada momento sabes perfectamente lo que has de hacer y el siguiente paso. Mejor aún si, encima, es un programa de ejercicios básicos y es eficiente. Este manual lo cumple todo, y es una excelente introducción a la calistenia.

[Harvey Hassan · Rating 5 out of 5]

Brilliantly written down, very progressive workouts

I had been looking for something like this to reignite my enjoyment of body exercises and I couldn't have asked for more. Danny and Al have put it into manageable chunks and it starts off at the absolute basics so the programme can be taken on by anyone. Also within is their own personal advice and knowledge.
Would definitely recommend to anyone needing a starting point or the even more physically advanced looking for their next step

[Paul Vrana · Rating 5 out of 5]

Great step-by step, workout-by-workout calisthenics (body-weight exercises) instructional book. There are well-structured progression steps for beginners to advanced intermediates. Bottom line for me is that calisthenics lets you master your own body and be strong in a highly functional manner. Moreover, it's quite safe. Spoiler ( ;- p) : These guys are great teachers and have taken any guesswork out of how to get started and make progress.

[Pete Aceves · Rating 5 out of 5]

Progressive Calisthenics

I've bought other books from the Kavadlo brothers but this is the first one with a structured program. I'm definitely a beginner when it comes to calisthenics and I look forward to my first muscle up. I would definitely like Al to make a program for his app.

[Sebas JP · Rating 4 out of 5]

Not a particularly well written book but then again one does not buy such a book for its literary content. I found the initial steps in the program a bit too basic but thought the exercises in phase 4 and in the second part of the book useful.

[Wojciech Pietrzak · Rating 5 out of 5]

I've really enjoyed this one. Well written, systematic approach to getting stronger. No fluff for beach boy bodies to pump up their muscles, just pure facts with easy to follow strategy. Easy to read. Not so easy, but simple to follow exercises.

[Jason · Rating 4 out of 5]

Straight forward and thorough

Its a good plan and the supplementary articles are motivating. worth finding out where you are at fitness wise and then reading the article about just doing it.

[M · Rating 5 out of 5]

Excellent fitness book on calisthenics with a logical program! A book I will reference likely throughout my life. wonderful plan and wonderful advice for those that are looking into getting into progressive calisthenics and progressive overload!

Get STRONG!

[Michael Sloniker · Rating 4 out of 5]

great book

A wonderful book for just about anyone. I would highly recommend everyone read this book. I do think that weights are important as well but bodyweight should be the foundation of your training and this book gives a wonderful foundation.

[Seth Combs · Rating 3 out of 5]

Good but scrambled

I like the straightforward writing style and ease of use. However, the book is kind of jumbled. They kept adding chapters after the fact and it lost me.

[Muhammad Islam · Rating 5 out of 5]

Short and effective.

To the point advice on workout routine, lifestyle and attitude. No BS marketing gimmick. Good illustrations and great additional articles.

[Mahesh Erukulla · Rating 4 out of 5]

This seems to me as one of the better books with laid out plans for progress. The brothers themselves acknowledge that the plans in the book are the most direct or fastest way to reach peak fitness.

[richard hebert · Rating 5 out of 5]

What I was looking for

I love the exercises and routine laid out in the
Is book! Efficient workouts, easy to follow, challenging to do. Thank you!

[Toni · Rating 5 out of 5]

good

[buzzfitzgerald · Rating 5 out of 5]

I Gained 5 Pound's of Muscle

I was super surprised at my results after just 3 months on the Get Strong program. The last month is VERY challenging. Much recommended for anyone who is looking to gain muscle and to truly get stronger.

[Hon · Rating 4 out of 5]

A 16-week bodyweight exercise program for overall strength. Incredibly effective and simple sets for full body strength training

[Rajat Bansal · Rating 4 out of 5]

For some valuable excerpts, see my blog post