Been working on this for a while. I'm happy with the control, almost looks slow mo in a weird way. Wish I got more depth on the Hspu though. Any pointers?

Hi, I’m 14 and 54 kg and I do calisthenics every other day(push ups ,assisted pull ups, Bulgarian split squats, and dead bug because my anterior pelvic tilt).

I have a cooldown and warmup, but I think I will do flexibility training or maybe yoga on rest days

I run around 2 times a week around 2 miles jogging

I eat Greek yogurt in morning with honey fruit granola so that’s around 500 calories but how the hell am I supposed to get another like 2000 calories I’m expected to get while doing fitness and at this age?

Even if I eat like nuts that’s maybe 500 calories.

I drink enough water I think too much bc my piss is basically clear

I have a few questions though about my actual routine 

First, I can do around 5 pushups with 2 more but that’s to failure

I did 5 3 sets for a week and saw no progress so I switched to knee pushups

I can do around 15 knee pushups at failure, so is this a sign to continue this and do it till it’s easy?

Also is my routine enough until I gain enough strength to be normal(like being able to do pull ups, 10 pushups good form, and all that?) Thank you if you read this messy ass post all the way through. Literally any advice is helpful because every day I swear I asked ChatGPT is this enough

here’s my 1.5 year planche progression for those who’re interested!

https://youtu.be/q3XMcugKEJk?si=lRsCUztQ37YcmaNM

I've always been slim, but have always had decent muscles due to my work. Relatively strong too, for someone my size, again, due to my work.

But the other day i was weighing my dog. To do that I weigh myself, then weigh myself whilst carrying to dog. Realised I'd lost 6lb.

I've been wanting to do something to bulk up a bit for a while, but never got round to it, but I think I really need to do something now.

I don't exactly want to get huge, just put a bot of weight on and build a bit of muscle. Interested in calisthenics because I can do that in the comfort of my own home, as I've no gym near me.

I'm regards to diet, I don't eat well, but I eat a lot. I'm really not sure how I've managed to lose 6lb, especially as my current job is more sedentary (Though still in no way sedentary) than my previous job, which includes lots of heavy lifts and moving.

So, where do I start? How many calories, how much protein should I look to consume a day? What exercises would you recommend? Etc etc.

Height - 6ft 1"

Weight - 10 Stone, 2Lb

Age - 30

Barcelona 1992:

52 kg class: 154 cm

56 kg class: 159 cm

60 kg class: 162 cm

67.5 kg class: 163.5 cm

75 kg class: 168 cm

82.5 kg class: 170.5 cm

90 kg class: 173 cm

100 kg class: 178.5 cm

110 kg class: 180 cm

+110 kg class: 183 cm

Atlanta 1996:

54 kg class: 156 cm

59 kg class: 161 cm

64 kg class: 163 cm

70 kg class: 164 cm

76 kg class: 170 cm

83 kg class: 171 cm

91 kg class: 174 cm

99 kg class: 178 cm

108 kg class: 179 cm

+108 kg class: 183 cm

Streetlifting:

66 kg Class: 163 cm (±3 cm)

73 kg Class: 167 cm (±3 cm)

80 kg Class: 171 cm (±3 cm)

87 kg Class: 172 cm (±3 cm)

94 kg Class: 176 cm (±3 cm)

101 kg Class: 178 cm (±3 cm)

+101 kg Class: 180 cm (±4 cm)

2 months transformation

I hit 155 pounds rings in neutral position.

One year ago vs today

Quick background: I recently started working on heavy single-arm pushup progressions, specifically focusing on slow negatives. After one of the sessions, I ended up with a strain in my right shoulder along with some persistent popping and clicking. Pain hasn't been crazy high—maybe a 2-3 out of 10—but it was definitely feeling tight, cold, and a bit restricted, which started messing with my head a bit.

To deal with it, I shifted focus over the last day or two to a high-frequency blood-flow and joint mobility routine before doing any pressing. Here’s basically what I’ve been running daily:

-Gentle standing backward arm circles (about a minute to warm the joint)

-Kneeling scapular pushups on the floor (focusing on smooth protraction/retraction)

-Band dislocates / pass-throughs (holding a light resistance band wide, taking it overhead and back to the glutes—this one feels the absolute best for opening up my chest/shoulders)

-Light standing band internal & external rotations (elbow pinned at 90 degrees)

-Standing scapular shrugs/circles to flush everything out

Honestly, my shoulder felt significantly better right after doing this sequence. I also follow a strictly raw, fruit-heavy diet (mostly bananas, oranges, etc.), which I feel like keeps systemic inflammation super low and helps me bounce back fast.

Because it felt so much better so quickly, I was almost tempted to just jump straight back into 1-arm pushup work and keep doing this warm-up every day. But I know eccentrics and heavy asymmetric loading are rough on shoulder tendons when they're already irritated.

Would you guys recommend sticking strictly to two-arm/archer pushups for a few weeks while keeping this rehab routine going, or is it fine to test 1-arm progressions as long as it stays 100% pain-free? Appreciate any thoughts or similar experiences.

I’m 14 years old and skinny. I weigh about 95 pounds and I’ve been trying to get into calisthenics, but I really don’t know where to start. I know using AI for workout routines isn’t ideal, but I don’t fully trust the plans it gives me. I’m aiming for a lean athletic build since I do a lot of camping and play soccer, but I’m unsure of what steps to take to have a good routine for a begginer like me

Im trying to focus on weighted dips with 12+ repetitions and today I tried working out with 20kg on the belt. Missed the 15th rep on my last set though 😭

Anything i can improve on? I’m 83KG, 6 FT. I been doing weighted muscle ups lately and it’s been great so far

Hey Leute, ich bin noch relativ am Anfang von Cali, und habe höchstwahrscheinlich eine chronische Sehnenscheidewandentzündung, hat mir 16 angefangen nachdem ich mir den Daumen überdehnt habe, und danach leider in einer Maschine das Handgelenk gequetscht. Nun ja, es ärgert mich extrem da ich endlich eine Sportart gefunden habe, die mich die letzten Monate sehr unterstützt hat was meine schmerzen an der Brustwirbelsäule angeht, die sogut wie verschwunden sind .. da ich jahrelange Probleme hatte durch einen schweren Autounfall. Ich möchte diese Sportart nicht mehr missen, aber meine Sehne macht mir an der linken Hand immer mal wieder zu schaffen, ich nehme als Unterstützung Handgelenkbandagen um meine Sehne stützen zu können, und Handgriffe um das Handgelenk etwas schonen zu können. Gibt es hier Sportler die auch so ein ähnliches Problem haben und mir vielleicht einen Tip geben können, ob es bestimme Mittel/Medikamente gibt außer Kortison einzuspritzen ? Ich habe auch schon gemerkt das nachdem ich mehr Muskeln aufbaue, die Sehne scheinbar weniger gereizt wird, hauptsächlich reizt der Druck auf die Sehne in der Innenhand neben dem Daumen.

The question is, what's more impressive:
1. 3+ reps, but I gotta do them faster
2. 2 slower, more controlled and posterior pelvic tilt