Welcome to the ATS Resource section!
Here, you’ll find a list of all the tools and resources you need to start growing stronger without weights.
Are These Resources Necessary?
Well…
Apart from the pull up bar and the timer…
No.
Not really.
BUT… The real question is…
How Serious Are You About Your Training Goals?
Or…
To state it in another way…
How much are you willing to invest to achieve your goals 2, 3 or even 10 times faster?
Because this is what these resources will do for you.
Instead of trying to figure out everything by yourself through trial and error, you’ll get access to tested and proven methods right away.
Before diving into the actual resources, here’s an important disclosure:
Some of the links below are affiliate links, which means that if you choose to make a purchase, I will earn a commission. This commission comes at no additional cost to you. Please understand that I personally use all of these tools and resources, and I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something. Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals.
Recommended Books
– If You’re Still A Beginner –
If you’re just starting out or you’ve been training for a while but you’re still at the starting levels, these books will help you reach the next level.
Also, keep in my that these books can be valuable regardless of your training level.
Never Gymless by Ross Enamait
This is one of the books that helped me the most in my training.Specifically, in just 3 months of applying the concepts from Never Gymless, I was able to:
- Perform the Dragon Flag
- Perform the Behind-the-back Clap Push Ups
- Perform 17 Pull Ups – 5 more than before
- Perform 10 One Arm Push Ups – 7 more than before
Never Gymless is a great start for beginners.
For more information, you can read my review, or check out the Never Gymless page.
The Naked Warrior By Pavel Tsatsuline
The Naked Warrior is the book that helped me achieve the one arm push up and the pistol squat.
Based on my experience this is the fastest way to learn these 2 movements.
Other than this, in The Naked Warrior you’ll learn:
- How to approach strength as a skill and why it’s important
- How to use the GTG method for strength and endurance
- The Power Breathing technique – This simple technique will allow you to exert more strength instantly
- and much… much more
This book is NOT for complete beginners.
The Renegade Diet By Jason Ferruggia
The Renegade Diet is simple, straightforward, and effective.
Some of the things you’ll learn in Renegade Diet are:
- Why breakfast is NOT the most important meal of the day
- How to adapt the diet in response to your training for maximum gains
- How to fix low testosterone levels
- and much… much more!
For more information, you can read my review or check out The Renegade Diet.
– If You’ve Already Built Some Strength –
If you consider yourself an intermediate or advanced trainee, then these resources could help you become even stronger.
Untapped Strength By Ross Enamait
Untapped Strength is a great resource for lower arm strength training.
Specifically, if you’re looking for:
- A stronger grip
- Stronger and more resilient wrists
- Better-conditioned hands
Then Untapped Strength is the book you’ve been looking for.
For intermediate and advanced athletes.
Equipment
Pull Up Bar
If you wanna get stronger without weights, a pull up bar is a MUST!
If you don’t have access to a pull up bar, then the Door Pull Up Bar can be one of the best investments you will ever make.
There are only 3 downsides about this product:
- Your legs will probably touch the floor in the dead hang position. So, you’ll have to train with bent legs. – Not that big of a drawback, but still.
- It is going to damage the door frame over time. However, you can fix this by adding something soft at the sides of the pull up bar.
- You can’t perform certain exercises – like muscle ups.
For more info, check out the “Doorway Pull Up Bar – Review“
Other pull up options are:
I personally use a Door Pull Up Bar with no problems other than the 3 downsides described above.
No matter which tool you choose, you have to do your pull ups!
Lastly, before buying any of the above options, make sure that your wall/door/ceiling is suitable for the installation of such a tool.
AB Wheel
The AB Wheel is one of the best gadgets for core training.
Some of the benefits of this product are:
- It’s cheap
- It doesn’t take up too much space
- You can easily take it with you
- And most importantly… You can train with one of the best core exercises: The standing wheel roll out!
There multiple variations of the AB Wheel.
I’ve personally been using the simple one (with 2 wheels) without any problems.
Jump Rope
The Jump Rope is a great tool for building endurance and coordination.
You can easily include jump rope exercises in conditioning circuits or at your warm ups.
Gymnastics Rings
Every exercise you perform in the Gymnastics Rings is going to be harder than regular.
Be it push ups, pull ups, dips or handstands.
In addition, the rings can help you progress towards advanced calisthenics movements like the one arm chin up by training with archer pull ups.
Last but not least, the Gymnastics Rings can allow you to train with advanced gymnastics maneuvers – like:
- The iron cross
- The inverted muscle up
- Pelican push ups
- and much… much more
The only “drawback” of the Gymnastics Rings is that it can be hard to install inside your home.
Usually, I hang them in my pull up bar when I train indoors or some tree when I train outdoors.
If you’re still a total beginner, you don’t need rings just yet.
Timer
A timer may be the most important training equipment there is!
Having a timer will allow you to measure your rest between sets accurately.
This is really crucial because based on your goals you will need different rest intervals.
Training for maximal strength, for example, requires different rest intervals from endurance training.
Fortunately, you can install a timer for free on your smartphone or computer.
If you are interested in creating your own equipment, then make sure to check this list created by Ross Enamait. ==> [Homemade Equipment Links]
Websites
Ross Training – Great resource, mostly focused on simplicity of training and motivational posts.
Mark’s Daily Apple – My go-to resource for lifestyle ideas.
Ido Portal – Great insights on movement and training.
A Shot Of Adrenaline – Lots of information on bodyweight training.
Progressive Calisthenics Blog – Great articles on bodyweight training.
Charles Poliquin – Excellent tips and advice for strength training.
Arthlete – Very good tutorials for bodyweight exercises.
Antranik – Some of the best calisthenics training guides.
Red Delta Project – Wanna build muscle with calisthenics? Then, you HAVE to check this out!