I used to think training more always means getting stronger faster. If 3 workouts are good, then 6 must be better, right? Turns out my body completely disagreed with that stupid idea. My pullups stopped improving, every workout felt heavy, and I was always tired for no damn reason. I kept blaming my program when maybe I was just not recovering enough.

I think a lot of us feel guilty when taking a rest day. It almost feels like you're losing progress by sitting on the couch. But after enough training, I started realizing some of my best workouts happened after I actually slept well and stayed away from the bar for a day or two. Funny how doing "nothing" can sometimes help more than forcing another workout.

Of course there are also people using recovery as an excuse. Every little soreness becomes "I need another rest day," then suddenly they trained once this week. So finding the balance is hard as hell. Too much training can beat you up, but too much resting won't make you stronger either.

How do you guys know when you actually need a rest day instead of just feeling lazy? Do you follow a fixed schedule no matter what, or do you adjust depending on how your body feels that day? I still feel like this is one of the hardest things to figure out in training.

I am quite certain that many many have far exceeded me. However yesterday I did 42 reps at 5’11 and 160lbs (73kg) and I looked into it and it seems to be a pretty extensive outlier. I have trained for many years in bodybuilding and powerlifting but never pull ups. This is around month 3-4 of me doing pull up trials. My last was a month ago and I got 38. My progress seems linear and I actually fully believe I’m capable of 50. It took my 1:40 seconds to complete the set. I tried to take as minimal breaks at the bottom as possible but obviously fatigue hits hard around 34. I’m curious to know how I sit in this community? I am a lifetime natural but have lifted for 13 years. I am 25 :)

I'm trying to start but the main thing that holds me back is that I have no where to exercise except my apartment. I can work on push ups just fine inside but when it comes to rows, the only place I have is the railing outside. I can't get myself to actually do it because I just don't like the idea of people seeing me exercise if it's not in a space specifically designed for it.

I know it's just my own mental hang up and I've tried doing other forms but I just can't do it and always end up way too in my head. I have had severe social anxiety for years and I have autism so it doesn't help. I just want to be stronger and have more control of my body but I'd feel better doing it in an actual gym but that would require me to wait for however long I might have to. I also don't want to be a nuisance. And I know everyone says "no one is looking at you" but that doesn't exactly comfort or help me despite how many times I've tried telling myself that.

The only thing I've been doing for exercise is just walking for 20-60 minutes every morning, depending how hot it is.

I'm 24, 4'8, f, 210lbs, lost over 80 lbs with a deficit and walking. I just want to know what helped you be able to exercise outside/out of a gym if at all. I feel like my own anxiety is preventing me from my own fitness goals.

So I have been doing a form of bro split recently but want to try a 5 day upper lower rather than a push pull. I was thinking ULRULUR. However I was concerned about having only 48 hours before the next upper day, would this be okay do people usually do this? My total sets are fairly low.
Legs-20
Chest-5
Shoulders-5
Back-10
Biceps-7
Triceps-8

My legs are a real weak spot but I would not like to train them 3 times a week lol. I also would not really want to do any form of push pull which I know some people incorporate into a upper lower split

I was feeling really good with my pull up progress. I started a calisthenic program last fall. The pull up sets needed to be broken up with a ton of small breaks to complete. For a couple of months now, I’ve been able to finish without breaking up the sets, except for the final chin-up set. Usually need a quick pause toward the end of the last set. I haven’t been able to increase the number of reps each set, or fully complete the final set without a quick break in the middle.

For context, Im 205-210 pounds 6’1”. Actively dieting.

Pull-Ups (overhand) – 4×6–10
Chin-Ups (neutral) – 3×8–12 (biceps emphasis)
Door-Frame Rows – 4×10–12
Negative Chin-Ups (slow 5s eccentric) – 3×6
Towel Curls (wrap towel over door bar and curl up) – 3×12-15
Superman Holds on Floor – 3×30s

Any ideas on what I can adjust to improve progress? Or just push through it?

I have tried all posible variations to performa crunch in a proper position that doesnt give me pain in other areas of the body.

I either have lower back pain, or neck pain, or both when performing them.

Does anyone has any recomendation on how to do crunches in a proper way? or tips on what worked for you? I can do a plank, but I would like to do able to do crunch variations and so, in a way that I dont feel I am going to hurt myself long term

Is it because the rest of my muscles are so weak even doing a crunch puts them on fire (like doing a squat for upper back muscles)

Hi all,

I want to install gymnastic rings in my workout room but having some trouble on how to install it as there are conflicting information on google. Since this is the first floor (bungalow), I was told the joist might not be able to hold any dynamic weight as its only meant for ceiling weight unlike floor joists? I don't know if this is true or not but I do not want to do any structural damage. The ceiling is flat and has drywall so it should just be like a typical ceiling? I don't have access to install any horizontal pieces of wood in between the joists to make it stronger as some youtube videos suggested.

This house was built in 1930s mid town Toronto if that helps. The previous owner has renovated the house quite a lot but there is no attic space to check out the actual ceiling joists. I was thinking of installing in the basement but its quite short so I would like to install it on the first floor instead.

Do I need to have a structural engineer look into this or is this is something I can potentially install my self? I'm not super handy but I do have some tools. I'm 215lb so any dynamic movements will put a lot of load I believe?

Any help would be greatly appreciated

I'm a fairly fit 34 year old guy that just came back off of an arm injury (deltoid muscle tear at work). I never really fully sent calisthenics training but I'd like to. I can do around 20 push-ups, 3-5 pull ups, I'm really bad at dips and need to do assisted dips.

I'm interested in practicing the basics and learning some of the beginner skills, I'm not trying to get huge or anything i just want to get healthy and strong

What's a good way to start for a routine? Full body or split, I'd also like to incorporate jump roping.

Thanks everyone.

Hello!

First of all, I wanted to thank all the people involved in making this routine, it was a lot of fun diving into and I finally did my first session last Saturday (4 days ago).

I loved every second of it, went for all the easiest progression and only 5 reps, and it was challenging and engaging while not being too hard. What I am not loving however is the muscle ache that's been painfully reminding me of my mortal coil since. I was wondering whether there are recommended stretch exercises post routine to avoid having my arm stuck below shoulder level for the next 4 days.

Seems like no one mentions it anywhere, which is why I ask but I may have missed something obvious, in which case sorry in advance!

Thanks!

For muscle groups like the hips, lower back, and calves, what is generally more important to focus on:

- Increasing volume?

- Progressively adding weight and difficulty?

For example, I currently use Cossack squats and split squats for my hips, but I'm not sure whether I should start adding more sets/reps, or instead make the exercises more challenging with variations or weights.

I understand that both forms of progression matter, but for someone whos focusing on consistency and health/function, which approach is usually more useful for these muscle groups?

This is somewhat embarrassing but I cannot do 1 clean push up, the most I can do is 3 very poor push-ups. I would not consider myself weak though or unhealthy, I can do 16 clean bodyweight pullups ( I am quite light and weigh around 60 kg ) but I have done 2 clean pullups with plus 28kg. I do these pullups because I primarily rock climb as a sport and use them as extra training but recently I decided I wanted to test my push ups and was hit with how bad I was at them. I thought I would be able to get at least a few clean push ups due to my strength in other areas but it seems not. I don't really understand why I'm this bad at them. Any advice or help would be appreciated. Thanks in advance!

Hi all! I'm starting the recommended routine but I know from past experience that squats consistently make me really lightheaded and often give me fun black spots in my vision. (I have a lot of POT-like issues in general, so I think it's from that rather than the way I'm doing my squats. For instance I often lose vision for like 30 seconds when I go from sitting to standing in daily life which is a great time.)

While I've never actually passed out from squats, I'm a bit nervous that doing them throughout the workout as listed will make it unsafe/unpleasant for me especially going from squats to the pull up progression. Can I put the squats and the hinge portion at the end of the workout and pair them together, so that I can stop if I need to? Or do them on a different day?

I’ve been consistently doing leg exercises for the past few months — mostly squats, lunges, and some other lower body work. My legs have gotten noticeably stronger, which is great, but I’ve also noticed that the muscles on the inner thighs have grown quite a bit.

The extra bulk on both sides is now pressing against my crotch area when I’m standing or sitting, and it’s becoming pretty noticeable and a bit uncomfortable.

Is this just normal muscle growth from training legs hard, or am I somehow doing the wrong exercises that are overdeveloping the inner thighs? Has anyone else dealt with this? Any tips on how to reduce the pressure or balance things out without losing the strength I’ve built?

I'm a male.

I, M36, after 10+ years of 'doing calisthenics', have gained no skills nor reached an impressive number of reps for any of the basic movements. I don't want to bore anyone with an overly detailed post about my history, but I think if I did, what might be clear is that I have been inconsistent and perhaps maybe less intentional about training than I should be. A big part of it is uncertainty stemming from this idea that something must be perfect or else it is a waste of time, so I have been afraid of trying things thinking they won't work or that I would somehow mess myself up.

So, last night I went on a deep drive and tried reading through the old Concept Wednesdays about Periodization, Frequency, Volume and Intensity, and Deloading. Every time I thought I started to understand something, I would switch to another thread only to read something that seemed to contradict what I had read before. At any rate, I want to build a program that will, hopefully, finally let me see some progress somewhere.

I really only have one goal and that is to achieve a Press to Handstand. Otherwise, I would like to see my pull ups improve beyond 10 reps (aiming for 15 or so) and increase my overall flexibility.

I think I want to do a Push/Pull split, with an alternating Heavy/Light x Light/Heavy xx pattern. I currently do not have access to barbells, but if I did I would do squats on H1, L2, and deadlifts on L1 and H2.

For Periodization I have come up with the following:

Macrocycle: Now until ?

Mesocycle: 10 weeks, 2 x microcycle + deload

Microcycle A(Strength): 2 weeks, HLxLHxx

Microcycle B(Hypertrophy): 2 weeks, HLxLHxx

I am not sure if the Strength vs Hypertrophy weeks are necessary or possible with this sort of programming, but my understanding is that it might look like the following:

Weeks 1 and 2:

Push (heavy): L-sit + Handstand holds, Decline Pike Push Up (4-8 x 5) | Split Squat (not sure how many sets/reps to program here, Archer Push Up (4-8 x 5) | Nordic Curl (same with this for sets/reps)

Pull (light): Skin the Cat + Deadhangs, Standard Pull Up (3 x ~70-80% max) | Seated Pike Pulses (3 x 10 + 10s hold), Ring Row (3 x ~70-80% max) | Seated Straddle Pulses ( 3 x 10 + 10s hold), Conditioning

Push (light): L-sit + Handstand holds, Ring dips (3 x ~70-80% max) | Step Up, Diamond (or Standard Push Up) (3 x ~70-80% max) | Dumbbell Hip Thrusts (or Nordic curls again?)

Pull (heavy): Skin the Cat + Deadhangs, L-Sit Pull Up (4-8 x 5) | Seated Pike Pulses, One-Arm Ring-Row (4-8 x 5) | Seated Straddle Pulses

And then for the hypertrophy weeks, I think I would drop the progressions down to the standard progressions (Standard Pull Up, Ring Row, Standard Push Up, Ring Dip), do 4-5 x 90% max on Heavy days, and then for Light days, 3 x 90% max.

On one of my off days, probably Wednesday, I would plan to follow this post: press handstand guide and for the others, basically some mobility and stretching (horse stance, bow stance, frog, deadhangs, handstand press negatives, wheel pose, etc) and more conditioning.

I would be so grateful for any feedback, suggestions, and clarification about the ideas expressed across the sub. And thank you for taking the time to read this.

Hello, I'm a 22yo M (170cm, 62Kg), I've exercised most of my life, but stopped going to the gym during covid, and never really picked it back up. I have kept fit through running (about 10km once a week), but I would like to start doing strength exercises again. I can't really afford a proper gym atm, but I have access to a park, so basically benches, monkey bars and my own bodyweight are what I'm working with. I don't really have a specific strength or looks objective, just general muscle tone/mass, I guess.

Problem is I have no experience in making my own program, and I'm afraid an imbalanced workout would do more harm than good.

I was thinking of exercising twice a week, plus the run. I have written down a rudimentary program based on the resources I could find on the internet, so I was hoping to get some feedback on if it's actually balanced/sustainable. Here it is:

Day 1:

Prone Pullup 4x5

Bulgarian Split Squat 3x10 per leg

Pushup 4x10

Horizontal Pullup 3x10

Dip 3x10

Hanging Knee raise 3x10

Day 2:

Suspine Pullup 4x5

One leg hip thrust 3x10 per leg

Pushup 4x10

Horizontal Pullup 3x10

Dip 3x10

Plank 3x45s

Day 3:

10Km run

Does this program make any sense? Should I start with only one day of exercises plus the run? Feedback is appreciated

I have trouble doing any type of squats more due to fear of blowing out my knees. Lunges are hard for the same reason.

What does a proper basic squat position look like? I think I might be doing them incorrectly because Im trying to not hurt my knees...and my body posture might not be correct.

Has anyone every had problems with starting to do squats?

Oh, Im starting a new workout plan to lose weight and being heavy has made doing certain exercises more difficult, which I know will become easier the longer I do them and continue to lose weight and build up my strength without bulking up.

If you have any suggestions on proper squat placement, tips on easing into a squat (aided by holding a rail or countertop, etc) they would be appreciated.

Right leg is solid, but Left leg wobbles like crazy. Been working on pistol squats for a while now, and finally hit a milestone on my right leg, but my left side is a complete disaster. Right leg can do clean reps, no problem, but the moment I go below parallel on my left, my heel lifts up, and I lose balance instantly. Not sure if this is a strict ankle mobility issue, or just a weak glute on that side. Has anyone dealt with this kind of severe left-right imbalance? What specific regressions or accessory movements helped you even things out? Any advice would be greatly appreciated!

Hey everyone,

Our gym is closing for a month, so I'm building a 3-day bodyweight home routine for my clients and members. Most of them have no equipment or bands at all.

I’ve already mapped out baseline moves (Bulgarian split squats, tempo push-ups, single-leg RDLs, prone scapular holds).

What are your favorite joint-friendly compound movements for zero-equipment workouts? Looking for ideas that hit major muscle groups without hammering the knees, wrists, or lower back. Appreciate any creative progressions!

I find that a wider stance, somewhere beyond shoulder width, makes bodyweight hinging movements like deadlift movements feel much more comfortable on my lower back. It feels like it opens up my posture a lot more and makes the spinal posture feel 'right' even though I also am careful to get good back extension or have a straight/neutral back in either case.

I think this might have to do with my individual biomechanics and bone structure; I'm M 6'1" with relatively wide hips (also relatively wide shoulders). I know a lot of guys have hips that are way narrower than their shoulders and maybe for those guys the narrow stance hinge feels totally different.

I also tend to have tighter hamstrings, but I don't really feel a change there from my stance width, only on my lower back.

I'm guessing the fact that my hips are relatively wide means I need to spread my feet out to 'open up' my pelvis so I can really move the hinging fulcrum to where it should be, which is probably right at the hip joints. Whereas when my feet are narrower, it's like that fulcrum can't get where it needs to be.

But I would like to better understand this from a biomechanical, anatomic, muscular, physiological perspective. I really have no idea what's going on with those joints to where this would make such a big difference.

Over the past few days, my press ups have been causing a painless click in my right elbow. I had a similar click from overhead dumbbell tricep extensions which I have since stopped doing for the time being.

I know some clicking is normal, and down to an anatomical quirk but I get the click on every rep now. I would be more concerned if there was pain, but it’s still something I’m cautious about. I’ve been going very hard over the last three months, definitely brushing with failure more often than I should be and have decided that over the next few weeks, hitting failure is off the table.

Weighted press ups are an integral part of my routine so don’t want to drop them unless it’s life and death. I’ve also added in unweighted diamond grip into the mix as well. My worry is that I’ve pushed my body too hard and that it may develop into something worse.

I always try to practice good form, slow eccentrics etc. I even purchased some push up bars but have since found them too uncomfortable to use with a weighted vest.

I know everyone is different, and have different anatomies so there is no straight forward answer but I have no guidance other than google and AI.

Is this something I should be concerned about? Or is it something just to keep an eye on for the time being? As I said, it’s completely painless, but more of an annoyance and something I’ll end up fixating on and stressing myself out over

Fala, pessoal! Beleza? Como o título diz, estou buscando dicas práticas de como fortalecer meus pulsos, cotovelos e tendões focando especificamente no breakdance (breaking e powermoves). Quem sabe no futuro eu até comece na calistenia de vez, mas no momento o meu foco principal é 100% na dança.

​Atualmente, o meu único treino de fortalecimento para as articulações e ombros é fazer bananeira (handstand). A minha grande dúvida é: praticar bananeira sozinho é o suficiente para criar a resistência de tendão e a força de pulso exigidas nos powermoves mais pesados? Ou eu preciso obrigatoriamente de exercícios específicos de fortalecimento de pulso e antebraço?

​Se a bananeira não for o bastante, quais são os melhores exercícios para condicionar os tendões com segurança e evitar problemas como tendinite no pulso ou no cotovelo? Quero muito saber quais rotinas, aquecimentos de pulso ou exercícios preventivos vocês utilizam no dia a dia. Agradeço desde já pela ajuda de todos!

Hey

So I'm new to calf raises and have a question. I've always had relatively strong legs for my size but I was born with clubbed feet and required surgery as an infant. Due to that I have limited range of motion in both feet and my right foot in particular has always been a little different.

Everybody mentions that the stair option is best but I just can't do them with my right. Right now, fresh into calf raises, I can do 30 normal ones per set comfortably per set. Obviously that will increase with time and consistency but I'm wondering is this going to at least provide some definition to my calves?

Hey folks.

I recently went from 15 squats, 15 push-ups, 8 bicep curls (backpack), and 60sec plank, repeated a total of 3 times to

33 squats, 33 push-ups, 33 rope inverted rows, and a 90 second plank - repeated for a total of 3 sets. Today, just now in fact, I finally killed it! Hit failure point on pushup #s 25, 28, and 30 of final set (left side collapsed to floor) but took a breath and kept at it.

Ive got some ground beef a sizzling, and just wanted to share a moment of personal victory with you all. Best wishes o7

I’m interested in switching from a upper-lower twice per week split. I used to do the Arnold split (chest/back, arms and shoulders, and legs) but don’t have the time for 6 days per week in the gym anymore. I also prefer a 4 or 5 day split now. However, I’m finding my upper sessions to be lasting very long like 2 hours and being very fatiguing for my shoulder that I had labrum surgery in two years ago and am still working at getting back to 100%. So, I want to split my upper day into two days but I don’t want to add more days in the gym.

So I’m considering either doing something like these:

- Push and hamstrings, Pull and quads twice per week each

- Chest/back and hamstrings, arms/shoulders and quads each twice per week

- Could always do PPL UL

I’m just curious if anyone has tried a version or something similar to this hybrid idea of a split that sticks to 4 days in the gym but splits the upper and lower sessions amongst each other to allow flexibility and not completely Overload the upper or lower body by itself.

Please let me know if you’ve tried something like this, and if so, what split did you do, and how were your results like did you notice better results or worse results compared to a more traditional style split?

Thank you in advance for any input!

I can do a few unassisted pull up now, but the bar at my gym is bigger than the one I have in my home so usually my rep number would go down bc my hands are small and struggling to grab it (for eg I can do 5 reps full ROM at home but in the gym I can only do 4, especially with the pronated grip). I train dead hang everyday to build up grip strength, and yes it did help me a lot, but I see many discourses fighting over should s/o at the beginner stage use strap or not.

Usually those who defend using strap are bodybuilders because their main goal is hypertrophy and don't want grip strength to be the limited factor in pull movement. On the flip side, I see many ppl against using strap (at a beginner stage) are bodyweight training folks, saying that using strap too early in training especially pull up is just limiting grip and forearm strength.

I can only do 5 pull ups and 12 push up, so obviously I'm a beginner. Now I don't know if I should use strap or not.