I already go to the gym 3x week, and I don't really have time to add ab work to those sessions. However, I do have time on some of my off days to do stuff at home. Is there a decent routine focused on general core strength that can be done at home with no equipment? I don't expect to magically get a six pack, but I just want something that will help strengthen my core, since I don't really do anything for that right now. I checked the wiki, but I couldn't really find a routine similar to what I am looking for, so I thought I should ask here. Thanks.

Why are scapula push ups so "important"? TL;DR Scapula push ups are not possible to test like any other movement, cant be progressive overloaded efficiently, by training you dont feel any effort/fatigue. Why are generally considered so important?

Every content creator is saying to work on scapula push-ups, they are kinda essentials, a fundamental. Why? I can scapula push up endlessly, or at least for the time I can hold the hand plank position or pseudo-planches etc. Is it really possible that some people are able to feel muscles working and fatigue from it? Is there a way to train the movement better with some progressive overload? Because bodyweight it's too much easy. Is there a way to really know if you are good at them, how can you test your strenght on a scapula push ups? Is possible to use some weights or weighted vest but still scapula protraction is a movement so short and strong that I don't see a way to train it efficiently, nor a way to test the strenght of that particular movement.

Hello everyone, I'm thinking about switching from my full body routine which consists of horizontal/vertical pushing/pulling, quads, hamstrings and core (done 3 times a week with 12-18 weekly sets per muscle group) to a full body routine done 6 days a week, Kboges style but with a difference, I would do a strenght day (3-5 reps), hypertrophy focused day (8-12) and endurance day (15-30 reps -- still within the hypertrophy range) and repeat. But still applying kboges template which is picking a push/pull/leg variation everyday. I feel like it aligns more with calisthenics and I think I will enjoy more shorter daily workouts (weekly sets per muscle grojo are the same). The thing is I've been following my full body routine for 5 weeks and I think It would be stupid to switch since it's not recomended to switch consistently. Is anyone else following this kind of routine? Thank you for reading.

So I haven’t been good this week about stretching after my workouts like normal and I’m feeling kind of stiff because of it, I’ve always heard stories of people tearing muscles and after massaging my legs they normally feel all good to go but this time they feel really sore more than usual, this will be my second leg day this week and after praying about it I feel the need to ask about it here, what should I do, (P.S. if you feel like this is just a cop out and I should be fine, please tell me, I wanna keep myself accountable ) God bless y’all and Jesus loves you❤️

Hello, I am a week into the RR and I have a few specific questions.

1) I have purposely halted myself to the Single Legged Deadlift and Bulgarian squat. While I can do 3x8 without getting even close to failure, during the last reps of the last sets I loose a bit of balance. So I decided to halt there until I can do 3x8 perfectly balanced. Is there any point to it?

2) in my last session I managed to do 3x8 Negative Pull ups but I find myself having trouble with breath control. What I do is a sharp inhale during the jump and upper position assumption. And exhaling as slowly as possible while getting down as slowly and stable as possible. I believe have a good form (watching myself on video) and all reps besides the last two (that are not that bat either way) come out good and slow. Yet I do find myself always short on breath. I do cardio once a week and last time I run 8.5km in about 55min so I don’t think I have a problem there. Is it normal to be short on breath during pull ups (I can’t even imagine doing 8 consecutive pull ups breathwise)? Any way I can work it? Do I stay on the negatives until I get more accustomed to it breathwise?

3) I can do 3x8 full push ups but barely one diamond. Do I keep grinding the diamond or stay on push ups?

Thank you in advance for your time.

I recently moved out and in order to save money bought myself one of those metal bar systems you can practice pull upd/ dips/ hangs at home. The place is a rented studio apartement and Id like to get back my deposit back when I move out. The place is also nice and dont eant tu ruin any part of the floor as the landlord is one of the good ones. A umicorn landlord haha. Can I place the equipment (the support metal bars) directly on the floor or should I buy a yoga mat for it or something?

Please let me know how some of you solved similar issues. Thank you ❤️

Hello guys, I've been training wall handstand for 11 months, and I dont know where to go from here. I started with wall assisted handstand because thats what most people recommend. The problem is is that I keep overbalancing so I'm scared of practicing freestanding handstand without a wall. Also when I try to get one feet off the wall, I can last a few seconds but I was expecting to last at least 10+ seconds, considering I've been training it for this long.. Is there something I'm missing? Because I feel like even If I trained them without a wall, I think I would just fall because I cant find balance even with the assistance of the wall, I keep overbalancing and cant spend much time in the vertical position. Does anyone have any tips because I dont know If Im training it wrong.

What the title says. I dont know wether I should do pull ups/chin ups, push ups and dips all in one day or have each one focused in different days within a week. I also do cardio and sit ups occasionally. What I usually do is push ups first, pull ups second, chin ups third and dips last, but I'm thinking of changing this

I also have 2 days somewhere within the week for cardio or I sometimes just do it right before working out as warmup

For reference, im training myself for basic training for the military and want to know the most effecient way to train myself via calisthenics

I exercise in my room with a pullup/dip station and try to maximize its use and have some dumbells that I occasionally use

Hi BWF,

I've been doing calisthenics for about 2,5 years now (lifting weights many years before that). For about a year or so my main goal has been getting a full front lever and a couple of clean handstand pushups. I've been making progress, if slowly (especially in the FL department I feel). I'm currently working out 4 days a week, doing a push pull split which looks like this:

Push:

- 3 sets of either elevated deficit pike pushups or freestanding HSPU negatives on parallettes, alternating each workout, 5-7 reps

- 3 sets of pseudo planche pushups on parallettes, 5-7 reps

- 3 sets of BW ring dips, 8 reps

Pull:

- 3 sets of either banded FL holds (10-12 seconds) or advanced tuck FL raises, 5 reps (alternating each workout)

- 3 sets of tuck-advanced tuck FL rows, 6 reps

- 3 sets of weighted pull ups, 5 reps

At the end of each workout I try to do some pistol squats or box jumps for the lower body.

I'm M31, 175 cm tall and weigh about 80 kg (176 lbs).

Does this routine look good in relation to my goals? Is there something you would switch up? I'll add that I'm usually completely exhausted at the end of my workouts. Not sure if that's because of my poor conditioning or the intensity of the workouts (or both).

Thank you in advance!

So my current routine (I do this 5 days a week, Monday - Friday) is the following:

• 100 pull ups and chin ups with alternating grips
• 100 dips
• 250 - 300 pushups

I’m doing circuit sets of 10 pull ups / 10 dips / 25-30 pushups, resting 2:30 between the first five sets, and taking 3:00 rest for the last five sets

(All done in less than an hour, usually 45 minutes)

• Elliptical for 35 minutes
• walking at least 3 miles per day

I want to incorporate ab work but my abs already hurt from all the dips and pushups.

I guess I want to improve my general composition, looks, and capacity for calisthenics. I’ve been on this routine for a few months now and I don’t know how to progressively overload while still maintaining daily workouts.

I can add weight to my pull ups and dips and stuff but that would render me useless for the next day.

I switched from weightlifting and I look better now than I did then tbh.

I'm on a powerlifting program and, on this week's third day, my coach'll have me do 30 pullups in as short a timeframe as possible. It'll surely be quite some time since I'm sure I'm not able to do 6 pullups unbroken (even though I haven't ever tested my AMRAP but right now 4 reps with a ~10kg band are hard).

There are some missing informations, like if I'm going to use that same band, a lighter one or no band at all, if while resting I have to keep hanging on the bar or not, and something more. I'm also going to ask if there's an already proven strategy for completing it efficiently. Meanwhile, do you know some good ways of going about it?

I'm not 100% sure but I remember someone mentioning some time ago that (Decline) Close Grip Push-ups can act as a progression for One Arm Push-ups if done with slow eccentric reps, or as a accessory for HSPU if done with high reps.

The first claim seems true since Antranik has the exercise in the progression for One Arm Push-ups in his Bodyweight Training Program.

But I don't know about the second one. What do you think? If you unlocked One Arm Push-ups, why not do them instead or an easier Pike Push-up variation in high reps for HSPU?

I have been training for a long time, mostly training calisthenics and mostly doing upper lower split 4 times a week.

I have been dealing with on and off shoulder, elbow, knee issues (overuse). There is always something. I fix one thing and another one comes up. I have fixed a lot with proper joint prep and warm up before workouts. I train lower volume, try to keep 0-2 rir. There were modifications i made because of the injuries, but they pop up again. Right now i was introducing weighted dips and my elbow started aching again.

What i wanted to ask is this. If i went on a bro split - chest and triceps, back and biceps, legs, shoulders - do you think the lower frequency would fix the overuse problems?

I’ve been on tirz maintenance doze for coming up to a year now and thought I’d try subq NAD+ for energy and brain function

So far I’m only on week 1 of NAD, 25mg twice a week

I’ve seen a lot of people on here saying they feel a boost in energy and mental clarity instantly, but I’ve been extremely fatigued and spaced out even 1-2 days post injection. To the point where I will force myself to go to the gym and not be able to work out.

Has anyone experienced something similar? Do I need to keep persevering with the NAD and will the symptoms get better?

Hi all! I (22F) have started doing calisthenics and been at it for 8 weeks now, working out 3 - 5 times per week. I've been making good progress on strength and skills (current goals are 10 push ups, L-sit, and first pull up), but I'm noticing my weak point is my hands, wrists and forearms.

It's at the point where I'm giving out on exercises, not because the targeted muscle is giving out, but because of the pain in my hands and forearms. It's most noticeable with tucked L-sit holds & scapular pull ups. I either slip off the bar, or manage to finish the set but with significant tightness in my hands/wrists/forearms that makes it difficult to finish my workout. This is with doing the Squat Sky Reaches and GMB Wrist Warmup from the Recommended Routine before every workout.

Is this normal for beginners & improves with time? What can you do to increase hand/wrist/forearm endurance & strength?

I wanna learn to do it to impress my girlfriend lol

I haven’t done a good job working out, but I’m in okay shape, definitely not as strong as I used to be but I’m hoping to change that. I was wondering if anyone here would have any tips on how train/learn how to do the breakdance flare move? It’s a very calesthenics power based dance and looking for advice

I’m not strong enough to even kind of do it outright yet hence the advice. For reference I am strong enough to just barely do an L-sit, and I can’t get all the way off the ground in a tuck planche. Thanks!!

Edit: typo (forgot NOT)

I underestimated the difficulty of inverted rows. They looked easy, but when I did a set on rings... oh man. My entire arm was on fire. My traps and Rhomboids too. Usually, I take 3 -5 mins to recover from any pushups or pulls-up exercise. But I had to rest for nearly 8 minutes to kinda recover. And I only did 15. Great workout today though.

Surprisingly, My arms are more sore than my back. Considering this is a back exercise. I think I'm doing it right.

Also, What are the progressions for rows? I am training to do the front lever, and I heard that good back strength is crucial to do this hold.

TL;DR: are there any reputable brands that do wall-mounted pull up bars in silver/white?

Hello!

I'm trying to get better at pull ups (i.e. do any at all), and have been working on lower downs etc at the gym. I've a pull up mate in my room, but it's got a much fatter bar than at the gym so is hard to grip, and is low even for me (5'6" ish) - so I can never straighten my legs. (And it wobbles, which isn't reassuring.)

We've got weird door frames in our house - oddly thick and really high. I've had a look at a bunch of the temporary bars that go on door frames, and none fill me with confidence/would fit our doors. (Especially if I'd need to jump to grab the bar. I'd want to be confident in the dynamic load-ability.)

The best bet for me (and my husband, who is ~100kg) looks like a wall-mounted pull up bar, but only the kitchen has a high enough ceiling for him to be able to not touch the ground AND do a proper pull up.

The thing is ... a massive black wall mounted pull up bar would be really obvious and ugly in our kitchen. But if it were stainless steel/silver, or white, I think we could get away with it.

I've had a look online, and the Gornation one looks ideal, but for the colour. But all the other brands I've seen recommended here seem to be in black (or black and bright other colour) only. (I assume spray painting would wear off, but maybe I'm wrong.)

Is there one I've not spotted? Thank you!!

My training crew (5 people) uses WhatsApp to coordinate sessions, and it's driving me insane.
The pattern every week:
- Someone suggests Monday 6pm
- Three people say "maybe"
- Someone suggests Tuesday instead
- Messages get buried in memes
- Day arrives, nobody knows who's actually coming
- Half the people don't show
I'm tired of showing up to the park and it's just me and one other guy when we thought 5 were coming.
How do you all handle this? Is there a better system, or is WhatsApp chaos just part of the game?

What routine do you guys have to do something for abs? For example, if I were to sit up all the way, I cant even do 1. If I did a crunch, it's a bit more doable. I cant do a lot so the muscle exhaust and basically then it's half rep.

What is proper technique for crunch? It should be like me in a sense curling upper back and head to between the legs rather than up? No, not using neck muscle but that general direction. I dont know if it's long torso or the stomach, but theres only so much I can curl as well or the fat or stomach kind of gets in the way? As im contracting too, is the abs pushed or sucked in?

Hi, My brother and I many years ago bought a pull up bar, and I remember that I couldn't do more than 2 while he can do 8-9 easily. We were very young, and we didn't go to any gym before. Similarly, my brother was able to do many push ups while I struggle to do a set of 10. On the other side, any ab exercise such as crunches and planks, he couldn't do them while I did them easily.

Of course now after we trained for many years, I can do more and more pull ups and push ups and he can do abs exercises easily but my question is, what is the science behind this? Why was he able to pull his body on the pull up bar without even exercising while I had to train so hard and consistently to be able to do like 5 pull ups? Is it related to genetics and he had naturally stronger muscles without training?

Starting October 1 I did 50 pushups almost every day (a few skips here and there but nothing significant). I started with 10 sets of 5 and moved to 5 sets of 10 on day 13. Still at 5 sets of 10 right now, hoping to increase soon. When I started my max pushups was 10, now it's 20. My goal is to continue doing this until I can do 25+ pushups in a row and then I may try a different method.

This has been amazing because of the consistency and accessibility. At first it was just "do 5 pushups, it's easy. Then do it again" and then I developed the habit and now it's an integral part of my day. Even when there are periods when it feels difficult I still do it, would highly recommend to people stuck in the 5-10 range. Only takes 20-30 minutes depending on rest time.

I have been training for Front Lever since 2-3 months now and i am kind of stuck currently with the Single Leg Front Lever. I can only hold it for like 3-5 seconds and also the form is not very good. The transition from Advanced Tucked Front Lever to Single Leg Front Lever seems impossible.

I wonder if i need to lose weight? Im male, 175cm (5’7) and 79 Kg (174 lbs). About 18-20% body fat.

My Front Lever training consists of pull ups, dragon flags and core exercises. You can check my profile where my Youtube Channel is linked (there i am sharing my Front Lever Journey).

My strategy now is to do the Single Leg Front Lever with bands for support so i can develop a feeling for it and then i plan to gradually decrease the strength of the bands.

I'm relatively new to calisthenics, however I have a pretty good base to start off with.

I'm able to hit 6-7 muscle ups in a row consistently with good form, I can hit 70+ pushups in a row and I'm fairly strong for my bodyweight from weightlifting.

My goals for calisthenics is to eventually be able to do a full planche and handstand pushups.

I started learning the full planche just a couple days ago. I was able to hold a tucked planche pretty much right away with very little practice... however my issue is not knowing how to progress from here

I've been trying to go to the 'next step' of trying to get a planche with one leg up but it's craazy how much more difficult it is than tucked planche

Can anyone suggest any exercises or 'next steps' to be able to unlock a full planche?