Building muscle with a micro workout isn't hard, especially when you use three of the most effective muscle building calisthenics exercises. Here are the details:

Use dip, Pull-up, and squat variations of your choice, preferably something you can do at least 6 reps with but no more than 12 or so reps.

Emphasize as much ROM as you can in each rep and engage all of the muscles in the entire tension chain to maximize muscle activation and minimize joint stress.

Lock your shoulders down and back, especially with the dips as hard as you can.

Circuit all three for 4 rounds doing as many reps as you can in each set. Rest as needed.

RDP Books on Amazon:
Grind Style Calisthenics: [ Ссылка ]

Overcoming Isometrics: [ Ссылка ]

Smart Bodyweight Training: [ Ссылка ]

Fitness Independence: [ Ссылка ]

Bodyweight Training for Cycling:[ Ссылка ]

Bodyweight Training for Martial Arts: [ Ссылка ]

The Dirt-cheap NOSSK RT-17 Suspension System: [ Ссылка ]

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