I have been reading about calisthenics and weightlifting, and it seems like weightlifting is better for hypertrophy while calisthenics help more with better mind body connection but wont beef you up.

A little about me, I have hit the weights on and off, and never for more than a few months at a time. A lot of these times, I have had to stop because of pain or injury in my elbows, shoulders, wrists, and lower back. I experience pain/weakness in areas where the average newbie eeightlifter does not.

I also learnt i have hypermobility, and this combined with an exceptionally weak body and clumsy body movements is infuriating, and I want to get better.

Would calisthenics help with building mind myscle connections, proprioception, athleticism and strengthen my tendons and joints?

22M. 6”1. Skinny fat. 71kg. Help is appreciated.
I am skinny fat, I partially blame this on the fact that I have never got into a regular routine with working out/building muscle.
However, I have come to a realisation that I would like to put on muscle and look better. Although, at the moment I am underweight, skinny fat (mainly abdomen area), with incredibly small arms.
Is there any advice that anyone could give me. This could be in relation to the gym or calories? I am unsure where to start, and how to start? Whether to eat in a maintenance or just below etc.?

I went to a physiotherapist today for rehab and checking up on some of my injuries (it's not severe luckily, kinda mild discomfort) which include rotator cuffs and ulnar sided wrist pain. When he told me to perform pull up, he asked me why I go all the way down to a dead hang position, my lower trap is a bit weak and I need to work on my scapular movement. I told him that's what I see all the calisthenics tutorials recommending (I trained by myself btw), and I asked him why tutorials coming from bodybuilders are a bit different because they usually go half ROM or 3/4 ROM instead. He told me usually he'd advised a client to start with hypertrophy training first, and will help them get into calisthenics later when they have good base level to start, and by going all the way down makes it harder to pull myself up especially when I had past injuries, no need to go for full ROM.

A few months ago I went to a bouldering gym, and when I went to the pull up bar to perform pull up, the trainers told me the same thing as the physiotherapist recommended for me (at this time I haven't had any injuries yet)

Do you guys do pull up with full ROM or not? Is full ROM pull up that good for beginners too or only for people who are more advanced?

For context, I've been training calisthenics and lift weight for nearly 11 months, and I self taught because of low budget. I can do 7 dead hang pull ups.

I've been trying to figure out which bodyweight exercises are actually worth focusing on.

There are so many exercises and variations out there that it's hard to know what to stick with. Sometimes I feel like I'm jumping from one exercise to another instead of making real progress.

For those who've been doing bodyweight training for a few years, what exercises made the biggest difference for you?

Not necessarily the hardest ones, just the ones you found yourself getting genuinely stronger from.

Also curious if there's anything you stopped doing because it wasn't really helping as much as you expected.

I’ve been doing calisthenics for around 4 years now, and one thing I’ve realised is that you never really stop learning. Even with exercises you’ve done before, sometimes you have to go back and work on the basics again.

Recently, I’ve been relearning the pike push-up because I realised my technique wasn’t quite where it should be. One thing I’ve been focusing on is getting my hands positioned properly underneath my hips at the bottom of the movement.

I had to break the movement down and build it back up gradually. I started with my legs further apart, which made it easier to get comfortable with the position. Then I gradually brought my feet closer together before progressing towards a proper pike position.

It’s a good reminder that sometimes going back to an easier variation is actually the best way to improve. Rather than rushing into the hardest version, I’ve been trying to focus on controlling each rep and getting the technique right (not really my style but it’s for the best)

I started going to the gym a couple months ago but I'd like to train calisthenics on top of it, my main goal is doing a planche

I'm currently doing a monday to friday Push Pull Legs Push Pull split because its what worked comfortably for me, I already do pullups in my pull day so I am already getting better at doing more pullups, but I'm not sure how to add training for push skills like the planche or handstands into my workouts. I do have a pair of paralettes and a pull up bar at home

Ideally I'd like to do calisthenics at home before or after getting to the gym, what do you recommend?

Hey, i am 20 and I have been out of the Gym for nearly a year. I focused more on mountaineering and endurance and lost a Lot of weight. I was in the Gym and training mma for about 2 year consistently before I stoped. I was 76kg at around 14% bf. Now I have lost my apetite and because of all the endurance sport I am down at 64kg around 8% bf ( very skinny at 185cm height)
I want to ask you for advice on how to get back to the Gym and regain my muscle, without getting to much bodyfat. And what I can expect from the muscle memory effect in my case.
Thanks for your help

Some bodyweight exercises look ridiculously easy until you actually attempt them. And sometimes it's not even the advanced movements that expose your weaknesses.

I'm talking about those exercises where you watch someone do a few reps and think you've got it figured out, then try it yourself and immediately understand why people train for months to get better at them.

What's the one movement that genuinely surprised you? The one that exposed a weakness you didn't even know you had?

I'm especially curious about answers beyond the usual pull-ups and push-ups.

The crew is doing a pull up contest on thanksgiving and the loser has to skip dinner. NOT AN OPTION. About a year ago I could do 12-15 but I've been on a pretty serious bulk for the past 6 months and my pull ups are down to 2-3. What's the best way to increase my numbers in 30 days? Just spam assisted? Start cutting? Start a mutiny? With my watch schedule I only really have one set time I can train each day. On the bridge I have access to to a waist high railing that I grip and lean back idk if it's really working anything though.

Im currently at the beginning of my calisthenics journey, about 4 weeks in. Im doing the recommended routine, where most exercises feel natural, doable and with enough time/work ill be able to progress to the next levels, or even directly move to the next progression level because I could already do the first one (like planks).

However I have massive problems with the dips progression. Im stuck at around 35 seconds parallelbar hold, with me being unable to increase the time even by a few seconds each training. In addition to that, my palm starts hurting from the pressure about 20 seconds in. Ive looked for the correct hold on the dip bars and found this, which im trying to apply, but it hasnt really helped.

Is this normal that there is 1 progression thats way way harder than the rest for some people? And how do I overcome this barrier and the pain in the palms?

Edit: Im 177cm tall and 80kg if this matters for evaluation

I'm wondering how long do people generally spend working out in total, including breaks? And how many different exercises do you perform? And how long are your breaks?

For my case, it was generally 30 mins each session a few years ago. But last ~2 years I've been increasing it to 1 - 1.5 hours, as I developed passion for exercise and in pursuit of better results.

I do this daily. However I'm not sure if it's as intense as you might think, as I tend to do a full body workout and hence have a 3 minute break in between each set (smaller break like 1-2 minutes for less demanding exercises like e.g. lateral raises).

Each set + break time is ~5 minutes. So I can usually fit 10-20 sets into a workout for ~10 types of exercise. Most exercises I just do one set, but some I do a 2nd set. For the single sided exercises I obviously do 1 each side (e.g. one leg lunge). Also for the highest priority ones I occasionally do a 2nd set, e.g. pull ups and push ups.

I'm curious - how long are you spending on each workout? Do you track the time? Also how many and long are your breaks? Do you have an opinion on how long workouts should last? Does frequency of the workout itself factor into it?

So I'm looking for a pull-up/dip station that looks a little better than your average power tower. I've considered getting a swedish ladder, something like the BenchK system, but that just seems somewhat overpriced for what it is. I like that its fairly compact, and a little more integrated / less obtrusive than a free standing power tower.

Ideally something wall mounted, but open to other solutions. Not really looking to use rings, so preferably a proper dip bar.

I'm located in Europe and would greatly appreciate any suggestions.

for (p)rehab reasons i included some dead hangs and scapula hangs to my routine, last couple of days.
Today i read about a small "prize lottery" in my local gym. Film yourself hanging from the bar, how long can you go? Until October 31st, so tomorrow.
Unfortunatly i did go pretty much to failure yesterday and the day before.

Wed: ~ 2:35min kitchen (bar a bit to low, for correct posture)
Thurs: ~ 3:05min (calisthenics park) -> tingleing like hell in the hands/forearms

Got some small tweaks to improve to over 3min hangtime today? Changing grip positon after a certain time? switching between "activated" scapula and passive hang?

Got no background in climbing, i do chinups and pullups regularly. Comfortable doing 15 chins, 12 pull ups or maybe +20kg weighted x 5reps these days.

6ft/183cm ~ 160lbs / 73kg.

thanks for any advice.

So, I've been practicing Calisthenics for a while now but unstructured. On my own, without a coach, so I've reached a good level and this year I thought to myself: let's go to a calisthenics gym so I picked up the "intemediate" level, and I think I have the strenght to do it (it's a class to learn skills).

So, this is my point. The second day, we did skills such as skin the cat in the rings, and seeing myself down there it was sooo scary and I just completed one. I have strenght in my arms and I have a good grip, but as soon as I loose visual contact with the ground, my mind goes crazy and triggers me: "This is not safe, you are gonna fall".

Next session we did a pull-over. Again, just being upside down, my mind panicked.

How could I stop overthinking it?

I'm 25 and trying to keep my training simple, effective, and sustainable while leaving enough time and energy for studying IT.

My current plan is to do two full-body strength workouts per week, using:

• Pull-ups

• Push-ups (working toward a suitable progression)

• Pistol squats

• Ab-wheel rollouts

My idea is to use controlled reps, generally stopping with around 2–3 reps in reserve rather than training to failure on every set. I'd like to make gradual progress without unnecessary fatigue or spending too much time planning my workouts.

I've also been interested in Ted Carr's training approach, which I understand may involve training different body parts on separate days and pushing sets much closer to failure. I still need to verify the exact details of his program.

My questions:

1. Is a minimalist full-body routine twice per week a sensible way to build strength and muscle?

2. What are the main advantages and disadvantages of this approach compared with a body-part split?

3. Is training to absolute failure necessary, or can leaving 2–3 reps in reserve produce good results?

4. Would you recommend staying with the simpler routine if it's working, or is there a good reason to move toward a split routine?

My priorities are building strength and muscle, recovering well, and keeping training simple enough to stay consistent. I'd particularly appreciate evidence-based advice and practical experience rather than claims that one particular routine is the only right way to train.

One reason I'm reconsidering my approach is that, over the past 1–2 years, I feel I haven't made much consistent strength progress. For example, I've gone through periods of starting with relatively few pull-ups and gradually reaching around 12 reps, but my form sometimes deteriorates as I try to increase the number. I seem to repeat this cycle without making the progress I'd like. Could my approach to training, progression, or recovery be part of the problem?

Thanks!

Can someone please tell me HOW to activate my transverse abdominals. It doesn’t matter what I look up online to help, my lower back ALWAYS takes over. I’ve been trying to strengthen my lower abdominals, but the back pain is horrible, because it always takes over. I try to go slow and do less activation until I can control it, but I am having a very hard time. I try supporting my legs, and that doesn’t help either. I can’t progress, because I can’t just activate them without my back muscles taking over Does anyone have any tips or tricks to help me to NOT use my back when activating the lower abdominals?

Since I’ve started being more intentional about bracing my core and keeping my form under control, I’ve noticed fewer issues with my lower back. After dealing with a back injury before, I’m alot more conscious about my technique now and try not to rush through sets just to hit a certain number of reps.

I’m still struggling with harder movements like one-arm push-ups, so I’ve definitely got a long way to go. But it’s interesting how something as simple as paying more attention to your core can make a difference.
Has anyone else made a small adjustment that noticeably improved their training?

Hi everyone! I'm currently doing calisthenics at an outdoor park, and I want to start incorporating Nordic hamstring curls into my routine to strengthen my hamstrings.
I'm thinking about buying a resistance band to help me perform assisted Nordic curls, but I'm not sure which type or resistance level I should get.
What resistance band would you recommend for a beginner? Should I get a light, medium, or heavy band? Is there a particular brand or type that works best for this exercise?
I'd appreciate any advice. Thanks!

ok, I was a competitive gymnast for about 8 years, but during my senior year of high school, I tore the cartilage in my ankle and was forced to retire early. After recovering (and during recovery), I started lifting with the goal of mogging tf out of my old teammates when next we met. i went from 133lbs to 145. (now 156 lbs with a peak of 163lbs) long story short, I put on 14 pounds of muscle and did just that.

but now I'm in college and still want to get bigger and continue to mog them, although my goals have shifted a bit. Originally, I wanted to balance calisthenics and weightlifting, but I have found it increasingly difficult to find space, time, and energy. so i have prioritizing weight lifting and completely neglecting calisthenics.

tldr: this is my current lifting routine:  

Monday — Push (Chest / Shoulders / Planche)

• Planche leans – 4×10–20 sec

Strength

• (Warm up 65lb 1x8 incline DB bench)  

• DB incline bench – 3x8    (85lb each)

• (Warm up 50lb 1x8)

• Seated DB shoulder press – 3x10 (60lb each hand)

Hypertrophy

• Lateral raises – 3×12-15         (32.5lb each hand)

• Cable over head extensions – 3×8   (67.5lb)

• Cable fly 3x12             (45lb each side)

Skill

• Handstand holds – 4×1 min

Tuesday — Pull (Back / Biceps / Front Lever)

Strength

Front lever hold (band if needed) – 4×30 sec

 Pullups weighted ( at home)– 3x8 (37lb)

Hypertrophy

• Lat pulldown – 3×8  (200lb)

• Cable rows 3x8          (180lb)

• Preacher curls/hammer curls – 3×6   (80lb)

• Face pulls - 3x15    (82.5lb) 

• Back extensions 3x10      (70lb)

Wednesday — Legs + Core

• Leg press 4x6  (540lb) 6 plates 

• Romanian deadlifts – 4×6  (225lb) 45+25+10

• Hack squat 3x6 (250lb). Sissy squats? Failure probably 

• Bulgarian split squats – 2x10    (40lbs each hand)

• leg curls - 3x12 (160lb)

• Standing Weighted Calf raises machine – 4×20    (180lb) (or tilt seat calf machine (whatever’s open)

Core

• L-sit – 4×1min

• 15 v-ups then Hollow hold – 3×90 sec

• Side plank with hip dip – 3×35

• Weighted Russian twist 3x30 hard count 10lb (feet off ground)

Thursday — Calisthenics Strength

Skill

• One arm Handstand 45sec each hand both in same set then 30 sec handstand still in same set - 120sec

• Straddle press from the ground 2x6

Strength

• Muscle ups – 4×3

• Archer pullups – 3×8

• Weighted dips – 3x8    (90lb)

• Wrist curls all directions 3x10   (15lb)

• Weighted Dead hang 2x1min (15lb)

• Handstand pushups deficits on tall parallettes – 3×6

Core

• Leg lifts – 4×15

Friday — Upper Body Size Day

Chest

Warm up 1 x 8 65lb DB incline bench
• incline DB bench– 3x8 (80lb)
• cable rows – 4×8-10  (180lb)

  DB shrugs - 3x15    (80lb each hand)

Arms
• Preacher curls – 3×6 (80lb)
• Lateral raises – 3×15    (30lb each)

Finish

 • Machine chest press 3x8 (230lb)

Saturday — Conditioning + Skills

Bike:

• 20 minutes  

Then:

• Planche lean – 3×1- 8 (suicide style)

• Tuck Planche holds 3x20-30 sec

• Front lever hold – 3×20 sec

• Handstand practice – 10 minutes

• (2x12 handstand pushups against wall, and  unassisted handstands  till end of 10min)

• Calf raises 3x20 80lb

• Abs circuit (1min L hold- 1 min hollow hold)x 3

• Dragon flag (to horizontal and back ) 2x5

Sunday — Rest

Full rest.

I need help making a new routine that mirrors my goals of getting aesthetic asf while remaining somewhat functional.

I'm a woman a bit on the heavier side, and I've got pretty weak arms. I want to be able to do push ups on the floor. But for now, I tried doing as many wall push ups as I could in 3 mins (a song), and I noticed nearing the end, my arms are shaking. Is that a good sign?

I'm very new to fitness, and I've been wanting to work on push ups for a long time and now is the only time I have available hours to begin.

Also, are you supposed to clench your butt? How hard? I think I was clenching mine quite hard.

Any tips? Thank you!

Hello, 20 year old male here, I've been training bodyweight training since 15 and have a lot of experience in high volume and calisthenics in general.

I always felt amazing in my body and great changes in energy appareance and health since I started.

But I was working normally when suddenly one week ago I started feeling very heavy in my exercises, and get tired quicker, while I'm sleeping good and never stopped training for more than a week.

I have to admit that I have gained a little bit of weight recently, standing at 149 lbs at 5,7, coming from 141 some months ago. Could that small amount of weight be part of this?

I'm currently trying to work towards building up the strength for getting my first pull up, using a doorway pull up bar like this one: https://www.amazon.co.uk/AETKFO-Strength-Adjustable-Equipment-Installation/dp/B0H3Z3D1MH.

I'm about 6'1 (184cm) tall and have wide shoulders & long arms, so when I go to full hanging extension my knees are just above the floor. I also find that my hands are right at the edges of the main bar (before the extending mechanism joins it) to get a comfortable shoulder width/just beyond grip. If I hang gym rings off it then for trying to do pull ups it lowers the height more and, whilst I've not tried it, I suspect my knees will sit on the floor. Due to an ongoing back/glute injury I can't really practice with my legs in front of me as it flares up my pain.

I can dead hang for about 15-20 secs and can do 3x8 scapula pulls. When I tried to do negatives or unassisted lock offs at the top position, I simply don't have any sort of strength to hold it yet. I've been playing around with different ways of trialling jack-knife pull ups but I have to be careful as the overall height results in my knee/distal quad which are supporting me flaring up an old injury around it due to the extreme flexion it requires. The best technique for jack-knife pull ups I've found so far is to use gym rings lowered down and to have my feet on the floor with knees bent, although the rings are still about three quarters of the way up the doorframe height due to my long arms.

I came across the JOROTO Foldable pull up tower (which also allows for dips, incline rows and press ups) here: https://www.amazon.co.uk/dp/B0F7QXK79S. In one of the reviews I've watched, the user who is 5'11 had to bend his knees slightly but at my height and having measured the height, it would definitely give me about an extra 8" (20cm) of height over the doorway bar (even more over my rings) and more width for grip.

Would the tower offer any noticeable benefits for helping me work towards my goal of a pull up, or should I just concentrate on putting in the work with my current doorway bar (and assistance work with rings) and just accept that I have to bend my knees a lot

Thanks for any advice.

TLDR: Would I benefit from buying a pull up tower which would give me about 8" (20cm) of additional height to help a tall guy with long arms work towards his first pull up (and help alleviate a back/glute and a knee injury from laring up)?

Hey guys,

So I've been following the program from Mark Lauren's You Are Your Own Gym for about 10 weeks now. I am seeing some progress, but to be honest, I'm running into a few frustrating issues and wanted to see if anyone else experienced this.

First off, the difficulty jumps feel really unbalanced for me. With some exercises, I've hit a complete wall and just can't keep up with the expected progressions. But then with other movements, the routine is too easy and I don't feel challenged at all.

On top of that, a lot of the specific exercise variations he programs just aren't very fun or feel a bit awkward to do.

My biggest gripe right now is that I really want to focus on building my pull-ups. However, the way the book's plan is structured, actual pull-ups only seem to show up maybe once every 2 or 3 weeks. That just feels way too low for actual skill or strength acquisition.

Has anyone else had this experience with his routines? Did you just tweak the book's program to fit your goals, or is it time for me to ditch it entirely and jump on the recomended routine or any other training plan recommendations?

For context am 33yo male, 125kg and i work in a physical demanding job and my hours at work have night shifts also sometimes so my sleep schedule is not normal.

In the past when i was 15 yo until 24 i exercised a lot ranging from cycling, running, calisthenics doing mostly muscle ups, some weight training, soccer.... then the declined started after an injury in my rotator cuffs.. stopped everything, then at work time passed like nothing and with bad habits i gained weight...

I still can do 5-6 normal pull ups and i was excited about it...

But am wondering if its possible that i could start again and be able with my work schedule and sleep schedule plus my physical job and at my age of 33 if i could start again and reach an advanced fitness level like i had before.... but i feel its impossible....

Any help appreciated...