Bar Brothers

Who Are The Bar Brothers?

Bar Brothers is a worldwide fitness movement that focuses on calisthenics training and has members from different countries all over the world. The founders of Bar Brothers are Lazar Novovic and Dusan Djolevic. The two are known for their impressive ability to perform advanced calisthenics exercises. And they are also known for their well ripped physiques that they claimed to achieve through calisthenics training only. Lazar and Dusan are the creators of the popular calisthenics training program, Bar Brothers – The System. This program was designed to help anyone lose fat and build muscle with bodyweight training while getting motivation to reach all your goals in life.


Lazar Novovic said he got introduced to calisthenics in Serbia by Ivan Markioli. After that, he left Serbia to move to the United States. However, he did not train because he wasn’t that motivated. When he met Dusan Djolevic, he introduced him to calisthenics. And it wasn’t too long after that they started team Bar Brothers, and it grew as a worldwide movement really fast.

Bar Brothers Lazar Novovic and Dusan Djolevic
Bar Brothers founders – Lazar Novovic and Dusan Djolevic

Bar Brothers Workout

According to the Bar Brothers founders, their training is based on constantly making their workouts more challenging, which is the key to getting results from bodyweight training.

They said in an interview: “Our type of training pushes your body to new levels. Therefore your mind is challenged and forces you to focus in on your regiment even more. The level of focus needed to perform some of these moves is ridiculous. It takes weeks of training and dedication. This builds the blocks to your fundamentals that can be carried on to any aspects in your life”.

Bar Brothers Workout

“We train 3-5 days depending on how much energy we have. When we workout we push ourselves until failure each time. That way we are always challenging ourselves and becoming stronger week by week. Some days we rep out to the max and some days we practice fun freestyle moves”.

Bar Brothers Movement

The movement is a worldwide network of calisthenics groups representing Bar Brothers in different countries. The movement comprises of male and female calisthenics enthuasiasts pushing each other day by day to be the best that they can be. “It has grown worldwide and it is growing exponentially which we are very proud of”. Said Lazar Novovic.

Bar Brothers Movement

A large number of countries in the world have Bar Brothers representative groups, and that number is countinuing to grow. Countries include US, UK, Canada, Australia, Spain, France, India, Japan, China etc. In some of these countries you’ll find also different Bar Brothers groups representing specific states, cities and towns. So the movement is very big.

Bar Brothers Requirements

Anyone who is interested in starting a group to represent Bar Brothers in their country must show their dedication by completing the the Bar Brother’s Requirements. According to the founders “It is a test we designed where it’s a constant flow of the fundamental calisthenics exercises that need to be performed in a certain time range. But for the most part they were made to show that the person is at a certain advanced level of training when they complete them”.

Bar Brothers Requirements

Here are the Bar Brothers Requirements taken from their website:

For men: “7 Muscle Ups, 25 Push-ups, 10 Wide Grip Pull-ups, 25 Dips(On parallel bars), 10 Full Leg Lifts, 20 Pistol Squats (10 Each Leg), 7 Muscle Ups.”

Bar women: “1 Muscle Up, 10 Push-ups, 10 Pull-ups, 10 dips, 10 Full Leg Lifts, 50 Squats.” (This all has to be done in less than 4min and performed with clean form. Also, once you start an exercise it has to be done in a row, meaning you cannot rest in-between reps, only in-between sets.)

Persons are required to record themself completing the workout, then upload it on Youtube where Lazar Novovic and Dusan Djolevic watch and review. The will then send you a response that you can represent Bar Brothers or that you need to improve your requirement video.

The System

The Bar Brothers system was recently created by Lazar Novovic and Dusan Djolevic. It is their official program for helping anyone, whether it’s members of the movement or none members, get fit and motivated with calisthenics. It is a “A step by step calisthenics program that will transform your mind and body”. The program is geared towards anybody who wants to use calisthenic workouts to get in good shape both mentally and physically. It contains workout guides, nutrition guides, motivation tips and hundreds of tutorial videos to teach and guide you.


Bar Brothers official website / bar-brothers-interview

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Beginner Calisthenics Workout

Beginner Calisthenics Workout Routine – Get In Shape Without The Gym

So you are a beginner who want to get in shape but you don’t have access to a gym or weight training equipment? This is not a problem that should stop you from working out to burn fat, build muscle, and get all the other great benefits of a good workout. By using calisthenics, which is basically bodyweight training, you can build a good physique.

Does Calisthenics Exercises Work?

Calisthenics is bodyweight training that involves creativity in the planning and excution of the workouts. Once performed correctly, they can work well for burning fat and building muscle which is key for getting in shape. Other benefits of calisthenics training include flexibility and improve heart and lung circulation.

One reason calisthenics routines work so well for beginners is you can perform various exercises that utilize multiple muscle groups which helps beginners build muscle fast, and burn a lot of calories. The reason there’s a perception that you can’t pack on muscle with bodyweight training is a lack of understanding. You see, you need to understand how to choose the right progressions to increase your strength. As long as there is tension on the muscle you can grow.

Calisthenics also take away a lot of boredom from working out. You are not restricted to a machine or specific location and you can have a lot of fun with the workouts. You can perform the workouts anywhere; in your home, at a park, in your yard etc.

About Beginner Calisthenics Workout

Fist of all when you are just starting out in calisthenics training, you should not be trying to train the same way like the advanced athletes you see in Youtube videos or your local park. As a beginner, you have to do lots of the basics before you start trying anything fancy.

The basic calisthenics exercises you will have to start with are pushups, pullups, dips, squats and ab exercises like crunches. There are lots of variations to thess exercises, some of which you can start doing as a beginner, but others you’ll only be able to do when you progress in strength and fitness level. Let’s now get into the calisthenics workout routine for beginners. This workout comes from calistehnis team Bar Brothers.

The Beginners Routine

This Beginners Calisthenics workout program from Bar Brothers contains 3 workouts that will help you drastically improve your physique and fitness level. You will build a strong foundation and learn the essential bodyweight exercises to help you progress effectively into more advanced movements. The routines can be customized to fit you best, depending on want you are able to do.

As a beginner you may want to lower the number of reps for the exercises if the suggested reps are too high for your strength level. You may also want to leave out certain exercises that you find too difficult for you to perform when just starting out. And then add reps and more of the difficult exercises later when you are stronger. The trick is to make sure you continually challenge yourself to increase your reps so you can progress to harder exercise variations once you can handle them.

The 3 beginner workout routines are for upper body, abs and lower body. These 3 workouts do not require a pullup bar, so they can be done anywhere including in your home.

Schedule your workouts accordingly, but always make sure that you are doing a different workout/hitting a different muscle group on different days. Never work the same muscle groups on consecutive days. The reason you can’t work the same body parts on consecutive days is because your muscle must be given time to rest for recovery and growth to happen. You don’t build muscle when you’re exercising, you build muscle when you’re resting.

This is an example:

Monday: Upper body workout
Tuesday: Abs/core workout
Wednesday: Lower body/leg workout
Thursday: Rest

See visual demonstration of each exercise found in the workout in this video. No need to research how to perform the exercises, thanks to the Bar Brothers.

1. Upper Body Workout: Chest/Triceps/Shoulder Workout

15 pushups (warmup)
15 walk-out pushups
15 pushup knee elbow touches
15 tiger bend pushups
15 dips on chairs
15 full body dips
15 wide/inner alternate pushups
15 backyard dips on ledge, max out with pushups (4-8 sets of this routine)

2 Abs/Core Workout

15 situps (warm up)
15 toe touch crunches
15 push through crunches
15 lower back bends
30 second back holds
30 second alternating inner and wide holds
5 wide spread sits/toe touches, max out sit ups (4-8 total sets of this routine)

3 Lower body/leg workout

15 lunges
15 squat
15 lunge to higher platform/pistol squat(alternate legs)
15 jump squats
15 calf raises each leg
max out squats
4-8 total sets of this routine
(also for extra burn, after you are done with your sets to build more leg muscle run sprints, hills, and stairs)

4 Bar Brothers Pullup Bar Routine

The following workout should be attempted only after you’ve completed the 3 workouts above and also completed some basic pullups. These esercises require a pullup bar.

4 muscle ups
4 behind head pullups
4 side to side pullups
4 head bangers
4 hand grips change
4 leg lifts
(4-8 sets of this routine)

5 Full body workout routine to increase your stamina and reps

This workout routine is an advanced challenge. For intermidiate, switch the reps for each exercise to 20, for beginners change it to 10. And for each different set, you can change it to 10. And for each different set, you can change up the grips from inner, regular and wide to hit all muscle groups.

30 dips
30 pullups
30 pushups
30 squats

To make these exercises even more challenging add extra body weight by holding a weight or vest.

If you’re looking for a little more direction for your calisthenics training, then I recommend checking out the Bar Brothers System. It’s the complete calisthenics program that consist of hundreds of high definition video demonstrations, a lot more workouts, and a full nutrition guide on how to eat properly.

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Muscular Hollywood Actors Who Lost Muscle

7 Muscular Hollywood Actors Who Lost Muscle Mass For Movie Roles

In Hollywood, it’s common for actors to lose weight to get in shape for a movie or for other reasons. However, the intention usually is to lose excess fat not muscle mass. Losing muscle is usually not recommended due to it’s health, fitness and aesthetic value to the human body. But if you are a Hollywood actor who is serious about your craft, you would do whatever it takes to get the required look for a good movie role you are hired to play. Even if that means going to the extreme of losing all your muscles on purpose to look like a sick, starving or drug addict character.

Muscle can be lost safely when the right procedures are followed. There is no harm in losing a bit of muscle the healthy way to cut down excessive muscle mass to get a physique of average size. For example, The Rock once cut down some muscle size in his wrestling days in order to get lighter and move better in the ring. However, losing a lot of muscle rapidly through starvation dieting, is very costly in terms of the negative effects it would have on your body. The main effects to point out here is you get weaker and your physique actually looks really horrible.

Yes, you can gain the muscle back. But keep in mind that losing muscle is just as hard as losing body fat and it also takes hard work to gain it back. Therefore, I can’t think of any reason why anyone would want to sacrifice all their muscle mass, unless you are in the acting business and getting paid to look like a sick, skinny character in a movie like the following actors.

1. Chris Hemsworth

Chris Hemsworth

The ‘Thor’ actor is known for his strong, muscular physique on and off the screen. So you can imagine how shocked his fans were when he posted the picture on the left showing much lost muscle to play his role in the movie ‘In the Heart of the Sea’. Reports say Hemsworth worked really hard to deconstruct his muscular build to the frail-looking figure.

2. Christian Bale

Christian Bale

Christian Bale has cut down his weight a few times in the name of a good movie role. But probably his most infamous transformation was in the 2004 movie “The Machinist” where he became frighteningly thin for the role. He reportly lost 63 pounds for this transformation. In 2006, Bale dropped 55 pounds for the movie “Rescue Dawn,” and in 2010 he shed weight again to play a drug addict in “The Fighter.”

3. 50 Cent

50 Cent

50 Cent’s weight loss transformation for the movie “All Things Fall Apart” left everyone in disbelief. To play the role of a cancer patient in the 2012 film, 50 dropped over 50 pounds which included a very large percentage of his thick muscle mass he is well known for. It has been reported that the rapper used a liquid diet along with 3 hours per day running on the treadmill to accomplish the transformation in 9 weeks.

4. Matthew McConaughey

Matthew McConaughey

McConaughey has always been known for bringing a well shaped muscular physique to the silver screen that would impress both men and women, but his transformation for his role in “Dallas Buyers Club” was jaw dropping for the opposite reason.

Matthew McConaughey got absolutely starved for “Dallas Buyers Club”. For the film, McConaughey reportly dropped a whopping 47 pounds, losing his well-muscled look, to play a man with HIV. Talking about his diet for achieving this extreme transformation, the actor said: “I’d have a Diet Coke, two egg whites in the morning, a piece of chicken, then another Diet Coke. That was rough.”

But going through that extremity paid of well for McConaughey in the end. His role in the movie earned him both the Academy Award and Golden Globe Award for Best Actor, among other awards and nominations.

5. Michael Fassbender


The actor dropped an alarming amount of weight to play a hunger striker in the 2008 film “Hunger”. To prepare for this role, Fassbender had to restrict himself to 600 calories a day.

6. Jake Gyllenhaal

Jake Gyllenhaal

Jake famously dropped 30 pounds for his role as the deranged freelance crime photographer in the Oscar-nominated thriller “Nightcrawler”.

7. Mark Wahlberg

Mark Wahlberg

The “Pain & Gain” star is normally muscular build even when he is not preparing for a movie role. However, in January 2014, Wahlberg told Extra TV he was in the process of losing weight for his role in The Gambler. He said at the time he was trying to get down to 150 pounds. “I’m trying to get as thin as I possibly can. I’m playing a literary professor who also has some serious addiction problems.”

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Muscular Body

How to Build a Muscular Body of Average Size

Building a muscular body that is not too big or overly muscular is the goal of most ordinary men and women who want to build muscle. Of course, this is a good approach to take if you are not a bodybuilder. But the fact is, it’s not easy for anyone to get huge muscles like bodybuilders when you just start working out.

Developing big muscle size like Ronnie Coleman and Jay Cutler takes years of hard work and decipline in training and nutrition. And there only a few persons who have the genetics for this to be possible. So you don’t have to worry about getting bodybuilder big in your first few months or even years of building muscle, no matter the type of workout and diet program you are using.

Despite that, there are a few options beginners have when it comes to choosing and implementing a program for building a muscular body of average size. If you want to end up with a great looking physique after putting on a moderate amount of mass, there are certain protocols you would want to implement to make this happen. So below we will give you the best tips for building average muscle mass while sculpting a body that looks stunning.

1. Basic Muscle Building Training

To build muscle you have to lift weights also called working out or training. There are many variables within a muscle building program that can affect the outcome of training. The amount of repetitions, sets, rest period length etc. will greatly determine what impact the workout is having on your body and the outcome of the workout.

There are several general goals that can be sought after from lifting weights including increasing strength, increasing muscle size and increasing muscular endurance. The goal you want to achieve will determine how you should design the workout variables. Because we are talking about building average muscle mass to look good, the following training tips would allow you to make moderate gains look impressive.

2. Training For Targeted Muscle Gains

Training for targeted muscle simply means using a program that allows you to control where you want to add muscle and the quantity of mass you gain in the specific muscle groups. Gaining untargeted muscle is not the right approach if you want to ensure an average amount of muscle looks impressive on you.

According Rusty Moore, “the problem with following the standard advice of concentrating on the “big 3″ weight training exercises (squat, deadlift, and bench press) is that it will most likely add too much of the muscle in the wrong body parts and create a terrible looking physique”.

The ideal muscular body for men that looks most attractive has broad shoulders, slim waist, with legs and other body parts of perfect proportion.  So as Rusty said “even 100% pure muscle gains can ruin your look if the muscle is added to the wrong places on your body. Adding muscle in the wrong places creates a rounded curvy look. As a guy you are not aiming for an hour-glass figure. Simply chasing a muscle gain number is a nearly guaranteed way to kill you chances of a lean and angular physique”.

Soccer star Cristiano Ronaldo (pictured above) is a great example of someone with average muscle size and perfect proportion.

3. Training For Optimum Muscle Density

Where you gain the muscle is not the only thing that determines how good your body looks. One would also need to have hard, dense muscle which is determined by the 2 muscle growths. The two types of muscle growth that affect the look of a muscle are:

  1. Sarcoplasmic Hypertrophy: This is a fast way to increase the size of a muscle, but it won’t make the muscle significantly stronger.
  2. Myofibrillar Hypertrophy: This adds a lot less to the size of a muscle than sarcoplasmic growth, but it will make the muscles significantly stronger.

So the way to ensure a good balance of muscle size and muscle density is to use the correct ratio of these muscle growths in your in your program. They are achieved with your rep and set scheme.

4. Diet For Lean Muscle Gain Without Gaining Fat

Eating for building muscle has a basic straight forward principle. Decide a calorie surplus for you and devide the total amount of calories in protein, carb and fat. But the tricky part is gaining muscle without gaining too much body fat. Gettign the right amount of calories will allow you to grow without adding fat at the same time.

So when it comes to calories, a general rule of thumb is 18 calories per pound of your body’s weight if you want to gain muscle mass. For example, if you weigh 180 pounds (82kg), you would be eating around 3,200 calories per day.

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Body Ripped

Get Your Body Ripped In Perfect Proportion – Men’s Fitness Tips

Do you want to know how to get your body ripped in perfect proportion? We have some tips here for you to help with this goal.

If you want a body that’s ripped then I assume you’ll want to have the best proportion and symmetry as well to get your most attractive look. When it comes to men’s body the ideal aesthetic features is v-shape, visible abs and a well-proportioned physique. Building muscle and losing fat should be your primary goals to achieve any kind of body transformation. However, when it comes to achieving an extreme goal like being ripped (usually being 7 – 2 % body fat) and getting perfect body proportion, it’s important to use the best methods and strategies that you can get.

There are no magic formulas to getting a ripped body, but there is a right way and a wrong way to do things. The internet has a lot of information about what it takes to get ripped, with various and sometimes conflicting advice from experts and none-experts alike. The bottom line is you’ll not find a single article online that tells you each and everything you need to know to get ripped. But the tips you’ll get here has been well researched, used by credible fitness experts and proven to work for clients.

Measuring Waist To Shoulders For The Perfect V-Shape

Since we are talking about getting your body ripped in perfect proportion, it’s important to mention waist to shoulder measurement. This is necessary for getting the perfect “V” shape with broad shoulders and slim waist. In fact, there is a a very specific ratio of these two body parts that is believed to be the perfect body proportion for men. It is known as the “Golden Ratio” and it is expressed mathematically as 1:1:618. The Golden Ratio has been used both in art as well as architecture, and it is widely regarded as nature’s formula for perfection.

Body Ripped Perfect Proportion
Fitness expert John Barban showing the Adonis Golden Ratio (AGR) physique.

So you want to measure up your waist and shoulders before you start your program to see where you are with regards to the golden ratio. Then you can focus on gaining the right amount of muscle in these areas when sculpting an overall ripped physique.

Diet And Training Program To Get Ripped

Getting a ripped body takes hard work and dedication to a properly structured exercise and nutrition regimen to lose fat effectively while preserving muscle. You have to plan your nutrition and workout program the right way to get great results. It’s not about losing weight and paying attention only to the scale. Your aim should not be to lose weight, but to lose fat to get your body ripped. You want to burn fat, hold on to your muscles and reach a single digit body fat percentage to chisel out a ripped body.

Remember, if you intend to get your body ripped you have to train harder than the person simply trying to get lean body to look average. You have to put more time in, and you have to be more disciplined. Getting ripped is an extreme goal and extreme goals require extreme effort.

Get Ripped

But apart from the level of work and discipline that goes into it, the main difference between people trying to get their body ripped and people with general fitness and weight loss goals would probably be in the training more so than the nutrition. The diet to get ripped may require a stricter approach, such as fewer carbs, more protein, and more time dieting to reach a lower body fat percentage, but the basic principles are the same:

That includes:

  • The calorie deficit
  • Sufficient protein
  • Balance between lean protein, fat and carbs
  • Plenty of fiber
  • Fats that include plenty of EFA’s
  • A proper ratio of omega 3 to omega 6 fats
  • Drinking plenty of water
  • Adequate post workout nutrition

Lifting heavy while in a calorie deficit allows you to keep muscles while burning fat. You should not use weights that are too light. You must be lifting heavy enough to enable your body to keep muscles when getting ripped. Once you are aiming for a single digit body fat percentage, maintaining muscle should be the priority at this point not necessarily building muscle.

You would want to include compound movements such as deadlifts and squats, 2-3 days a week with a full body or upper/lower body split in your program. Keep the training volume low to moderate. Don’t go for maximum reps and sets as you’ll do for a mass building workout. This will allow you to avoid overtraining your energy supply at this time which may result in negative consequences.

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