I’m Starting Bar Brothers The System 12 Week Training

Today I want to talk about a training program that I’m currently starting called Bar Brothers The System.

It’s a 12 week calisthenics program designed to greatly increase your strength and muscle gains by just using bars.


What Is Bar Brothers?

If you haven’t heard about the Bar Brothers yet and you have no idea what I’m talking about, let me explain.

Bar Brothers is a huge global movement that has taken flight recently in the calisthenics scene with its unique bodyweight training approach.

The movement was created by two very famous street workout athletes, Lazar Novovic and Dusan Djolevic, who are now dominating the calisthenics scene.

What’s surprising though is that this movement has begun its way back in 2008, but it’s only recently that the Bar Brothers became really well known in the community.

The System, which is the program I’m about to try, was created by Lazar and Dusan themselves, and it’s also the official Bar Brothers program since 2015.

Who Are The Bar Brothers?

I’m a big believer in knowing a little bit about the people behind a course, book or new workout program. I think it’s important to make sure they are credible and actually have the knowledge and experience to teach the information they present to you.


Because in this day and age it’s so easy to be fooled by many marketing “experts” who just make wild claims. That’s why, when examining this program, I wanted to take a quick look at Lazar and Dusan themselves to make sure they have the expertise to help you transform your body and life.

And what can I say?

The Bar Brothers are not the typical online fitness professionals you see promoting their products online.

They’re pretty laid back individuals who don’t believe in BIG HYPE. They believe in promising only real world results, and that the best type of fitness is realistic fitness.

There are so many fitness professionals nowadays who make ridiculous claims like “you’ll lose that unwanted belly fat without ever doing anything and lose 40 pounds in 20 days” and whatnot.

While this sounds nice in theory, most of the time these claims are nothing but an empty promise.

The Bar Brothers however, don’t believe in making such wild claims.


How do I know this?

Lazar and Dusan are the 2017 street workout athletes of the year. They have contributed their knowledge and expertise to over 65 thousand users of their program, and they’ve built a giant following of nearly million people on social media.

That is something that would have never happened if their workouts and techniques were to be ineffective.

Instead, what we’re seeing is that more and more people who join the movement, are able to lose weight and make serious transformations in their appearance.

Think this is a hoax?


In fact, the founder of the Bar Brothers system, Lazar Novovic, has started his journey overweight, and through hard work and motivation, he lost well over 45 pounds.

By doing so, he literally transformed his life using many of the same workouts and techniques he teaches in The System. Lazar went from loving pancakes to loving bars, fitness, health and helping others reach their fitness goals.

And that’s not all.

The System by Bar Brothers is one of the leading bar training programs of 2017, and I suspect this trend is only going to grow.


While Lazar and Dusan have a number of best-selling fitness programs, such as Bar Brothers Nutrition etc.., their newest program, The System, is the most successful one to this date.

This is why I have full faith in this program.

I have no doubt that Lazar and Dusan know their stuff, and I’m sure that if I’ll put in the time and effort and follow what they teach, I’ll end up transforming my body as well.

Anyway, I just wanted to give you a little update about what’s going on with me and now I got to run, but if you want to learn more this program and what’s in it, I’ve included a link for you at the bottom of this post.

Wish me luck.

More Resources:

Bar Brothers The System Review – an excellent review that goes very deep into the mechanism behind this program and explains why calisthenics are so effective for building mass and toning your body.

NBA Players Which Will Blow Up This Year And Their Off Season Professional Program

Jan Vesely

Jan-Vesely-programVesely has had a much more problematic NBA career on offense, though. The vision the team had for Vesely just hasn’t materialized, mostly because the Wizards just haven’t played the fast-paced attack they planned. The 2016-2017 Wizards were a mess in every definition of the word and then last season, without Wall to lead the attack for a good chunk of the year, Washington ranked just 15th in pace.

Vesely shot 14-for-16 in transition but was useless in the half-court. He couldn’t shoot from anywhere outside the restricted area, going 13-for-49 (26.7%) outside of three-feet, and actually even had problems there, converting 27 of 28 dunk attempts but just 17 of 37 layup attempts. And he is also a very pedestrian passer, posting just 28 assists on 51 games.

As a result of mediocre defense and hideous offense, Vesely did not play due to coaching decision 31 times last season and logged just 601 minutes in the games he did play, which were over 400 fewer than the year before. In Vesely’s defense, he has played very little with Washington’s best players; Wall and Nenê. With such unrefined perimeter skills and no shooting range, it’s impossible to see Vesely shifting back to small forward in this day and age. He does not have the body type to play center for long stretches in this league.

Vesely allowed 15-for-23 shooting on post-ups last season. But that seems to be where he may have his best chance of providing any sort of contribution in the immediate future with his strange off season professional programs. The Wizards played him at center in the summer league and that was the best he has ever looked in the United States. He also played center for the Czech Republic national team at the Eurobasket in Slovenia this summer and posted averages of 17 points and 11.2 rebounds, a 26.5 PER and a 1.09 point per possession average on 24.3% usage-rate.

Trevor Booker

Trevor Booker might also be in the hunt but in the 887 minutes he logged the Wizards allowed 107.2 points per 100 possessions. Unless it strikes a preseason trade to acquire someone like Jason Thompson or JJ Hickson or Timofey Mozgov, Washington might simply be better off adopting smaller lineups for longer stretches, shifting Nenê to center and playing Al Harrington or Trevor Ariza upfront.

As Bullets Forever’s Thomas Pruitt argues in this post, while relying on Nenê for extensive minutes at center is a concerning proposition due to his injury history, the Wizards were very successful playing small last season, though in a short sample size.

Still according to Pruitt, in the 540 minutes the team logged with four perimeter players on the floor, Washington allowed just 97 points per 100 possessions and scored 103.4. Harrington was a nice value acquisition late in the offseason but it should be remembered he played just 10 games last season due to injury and is entering his age-33 season. Though he has been accustomed to playing this role as this was his exact position in Denver, Ariza might be the better option.

Trevor Ariza

Ariza didn’t play well early last year and quickly lost minutes to a rejuvenated Webster at small forward, but eventually settled into a decent contributor off the bench and finished with a very solid statistical profile. Ariza was on the floor just 37% of the minutes he was available, which is probably the exact right amount for a player like him. He shot an above average 36.4% from three-point range, with 209 of his 451 shots (46.3%) coming from beyond the arc and another 123 at the rim, which he converted at a 59.3% clip. He took just 69 long-twos.


They scored about the same with him and without him. But defensively, the Wizards defended almost three points per 100 possessions better with him on the court in a team context and individually, he ranked 29th in the league in scoring allowed per possession, behind 33.3% (29-for-87) shooting allowed on pick-and-rolls, 27.7% on isolations (20-for-53), 33.6% (32-for-95) on spot-ups and 35.8% (19-for-53) off screens. That was mostly as a perimeter player, however.

Ariza played just 3% of the team’s minutes as a power forward. That’s perhaps not enough to feel comfortable with him as the primary option at the position. However, in that very small sample size, Ariza posted a 17.7 PER and allowed an 8.2 PER at the position. He allowed just 8-for-21 shooting on post-ups as well.


Okafor’s injury is a significant hit to this defense but Washington should have enough to keep the unit at least above average if everyone else stays healthy. From the moment Wall returned to the lineup, the Wizards defended like the second best unit in the league. Webster held opposing shooting guards to a compiled 8.7 PER and small forwards to an 11.9 PER. Otto Porter, Jr. ranked seventh in the NCAA in defensive win shares.

It was the other side of the floor that made the Wizards the first team in almost a decade to be as good as they were on defense and still not qualify for the postseason. Washington was dead last in the league in scoring per 100 possessions and 25th in effective shooting.

The Wizards were about fine in shot making, ranking 10th in the league in three-point shooting and hitting 65% of their shots at the restricted area. But quality shot creation was an issue. As Wall missed 33 games, AJ Price, Jordan Crawford and Garrett Temple logged a combined 3561 minutes in his absence and as his backups. As a result, in the final 14 seconds of the shot clock, the Wizards posted an effective field-goal percentage in the mid-40s.

Metta Meditation and a List of Guided Practices

I have recently taken up a meditation practice. The experience of sitting down to meditate is an incredible thing to allow yourself. Perhaps my own interest has made me hyper-aware, but as of late, I am continually hearing of different experiences that people are having with metta meditation.

You may recall my discussing this type of meditation briefly in the article on Matthieu Ricard. There, I refer to this practice as “loving kindness” or “compassionate” meditation. Aptly named, it is the process of focusing on expansion of love and the equalization of all living beings. Metta meditation asks that we wish happiness and well-being not only for ourselves, but for all living beings.

In the traditional, Visuddhimagga approach, one journeys through a set of steps that are meant to focus one’s energies. A set of phrases are used to guide us through and focus our intention. Traditionally, they read, “May I be safe, may I be happy, may I be healthy, and may I live with ease”. These phrases are repeated at the practitioner’s discretion, and are then focused outward.


Metta meditation begins with one wishing happiness and love for one’s self, then, onto a family member or close friend. These loving thoughts are then expanded onto a neutral person (one that does not yet warrant a positive or negative feeling), a difficult or negative person, and then all four of these beings are envisioned together. Finally, the practice encourages that we view all living beings in the universe and wish them the same love, health, and well-being that we would wish upon ourselves.

I have found this practice immensely gratifying. There is a calmness that I feel when I have begun my day with such positive thinking. It is in no way a cure all to any aggression or frustration that you may naturally feel throughout the day, but it definitely allows me to rightfully view each person that I interact daily with as the human being that they are. I encourage you to try this practice when you have a spare moment. If nothing else, you are spending 20 minutes to an hour with yourself, quietly focusing on love and positive thoughts.

A great tool for neophytes, YouTube is filled with numerous guided meditations to help maintain focus in your practice. Here is a list of a few of my favorite. Good luck!

Guided Loving Kindness (Metta) Meditation with Sharon Salzberg – 29 minutes
Stress-Free Guided Meditation – 20 minutes
Loving Kindness Meditation – 15 minutes
Guided Metta Meditation by Ajahn Brahm – 35 minutes

For further research, there is a video to Sharon Salzberg’s 2012 TED Talk, Transform Your Mind, Change the World. Salzberg is at the forefront of meditation research and is the founder of the Insight Meditation Society in Massachusetts.


Ginger Hazelnut Protein Granola Bars

Granola bars save lives as long as you don’t have sweet stuff like chocolate in them. This is especially true when you make them yourself and know exactly what is in them that made them so lovely and healthy. They can be made days ahead of time and package up perfectly when traveling and frolicking. But being that I am a gluten-intolerant vegan, venturing away from home can be a bit difficult at times. Thankfully I am well-prepared and want you to be as well!

My favorite thing about having skipped out on ol’ Manhattan is that winter is absolutely no where in site. The forecast for tomorrow in Los Angeles is 90F. It is perfectly appropriate to take a stroll to the farmer’s market down the street, go on a midday hike up into Runyon Canyon, and even take the ferry to Catalina Island for a day trip. I might never go back.


Yesterday, backpack empty, my roommate and I skated around West Hollywood. We found a farmer’s market and filled our bags with the most beautiful produce. I brought home some colorful baby heirloom tomatoes, raw almonds and hazelnuts, honeycrisp apples, golden beets, and fresh flowers to make my temporary apartment feel more like home. I then got to the baking.


Ginger Hazelnut Protein Granola Bars
vegan and gluten-free

5 tbsp chia seeds
1/4 cup warm water

5 medjool dates
1/2 cup hot water

2 cups old fashioned rolled oats (not instant)
1/4 cup ground flaxseed
1/2 cup brown rice protein powder
1/4 cup each roasted almonds and hazelnuts, chopped
1/4 cup crystallized ginger, diced
1 tbsp ground ginger
1 tsp cinnamon
1/2 tsp salt
1 banana, mashed
1/4 cup almond milk

Preheat oven to 350F and grease a round or square 8-inch baking pan.
In a small bowl, stir the chia seeds and warm water together and set aside. In another small bowl, soak the dates in warm water so that they are fully submerged.

In a large bowl, combine the dry ingredients and set aside. Drain the water from the soaked dates and coarsely chop them on a cutting board. Combine the chia seed gel, dates, banana, and almond milk in one of the small bowls and incorporate into the dry ingredients. Mix well so that no powder remains at the bottom of the bowl. Press mixture into the prepared baking dish and place in preheated oven. Bake for 25-30 minutes or until golden brown and crisp at the edges.

Wrap in plastic and keep in the fridge for up to 5 days.

Chocolate Peanut Butter Brownie Cookies

So after my delicious banana almond ice cream I wanted to bring you another great recipe on my favorite foods list that I really like.

You’re gonna need to lay down after one of these. But make sure you’re within arm’s length of another because they are truly that good. It is so freezing, snowy, and cozy in Manhattan right now that all I feel like doing (have the energy to do) is bake, eat, and sleep. Peanut butter and chocolate and Harry Potter are all that my days consist of. It’s wonderful.

Chocolate Peanut Butter Brownie Cookies
(gluten-free and vegan)

1.5 cups of peanut butter (not the fat-free gimmicks!)
1/2 cup rolled oats
1/2 cup coconut sugar
1/4 cup unsweetened cocoa powder
1/4 cup chocolate chips
1 tsp baking powder
1/2 tsp salt
1 tsp vanilla extract


Preheat oven to 350 degrees and grease a baking sheet. Mix all ingredients in one large bowl. Plop rounded tablespoonfuls on the prepared sheet, about 1/2 inch apart. Cook for 10-12 minutes and let cool before transferring to a wire rack. They will be heavy and a bit crumbly but so great.

Banana and Vegan Almond Ice Cream Recipe

Here is a quick recipe for making a delicious and healthy ice cream based on bananas and almonds.

5 very ripe bananas

4 cups almond milk
2 tbsp soy lecithin
1 tbsp arrowroot powder
3 tbsp coconut sugar
1 tbsp each almond and vanilla extract

Preheat oven to 350F, line a baking sheet with parchment paper, and lightly grease. Peel and slice all 5 bananas in 1/4″ pieces and lay them in a single layer on the prepared parchment. Bake for 10 minutes, flip each piece over and bake for an additional 10 minutes. Remove from oven and let cool.

In a large bowl, blend remaining ingredients with a hand mixer for a few minutes so as to break up any clumps and to thoroughly incorporate the thickeners with the almond milk. When bananas have cooled, coarsely smash them with a fork and add them to the almond milk.

Pour mixture into an ice cream maker and freeze according to manufacturer’s instructions. Then eat!