Activity
Mon
Wed
Fri
Sun
Aug
Sep
Oct
Nov
Dec
Jan
Feb
Mar
Apr
May
Jun
What is this?
Less
More
Memberships
World Of Calisthenics
4.3k members • Free
159 contributions to World Of Calisthenics
1 like • May '25
Building muscle mass (hypertrophy) can be done with all the basic cali movements, push up's, dips, pull ups etc etc. Taking the target muscles close to, or to actual failure will give the best stimulus to actually build mass. Once you get into the 10-15+rep range you can look at adding weight, if you can do so without breaking form.
Apr '25 •
One arm dead hang
guys i can do OA deadhang for roughly 10 seconds now. what exercise would help me lengthen the duration? If hanging would help, how many sets per workout and how many seconds each set? Thanks loads
1 like • Apr '25
Add weight to the free hand, this will improve your forearm/grip strength. Keep the shoulder active rather than passive when you do this, to avoid rotation and build shoulder/ scapula strength. 3 sets of 8-15sec holds every other day would be fine for a start.
Apr '25 •
DIY Bar in the backyard
Hi there, I‘d like to build my on pullup bar in the backyard. I decided to go with steel posts I‘ll dig into a concrete foundation. Any thought how wide I‘ll built it? I guess the bar should be at least 160cm wide (aprox 63“) to allow future swinging skills without hitting the posts. Any further ideas appreciated! All the best Mathis
1 like • Apr '25
@Pau Sorribas Thanks man! It's great in the summer time, fire up the BBQ and get some reps in between the burgers.
1 like • Apr '25
@Pau Sorribas No room for a pool unfortunately, but Loch Ness is just a few miles away. 🦕
Mar '25 •
thoughts on Super Sets and Pyramid training
I follow a Serbian group of calisthenics athletes that preach these methods as well as EMOM, what do you guys say, has anyone tried these methods since I understand that just doing 10 reps or however many and resting can get boring so you spice it up but is it worth it for muscle growth
1 like • Mar '25
Another fan of super sets here, keeps your workouts flowing rather than stop start. Get way more done in the session this way.
Mar '25 •
Weighted Pull Ups
I have been doing weighted pull ups for some months and at first I worked my way up to 8 pull ups with 13kg. Sadly I am at the same weight for many weeks now and it seems I am stuck and even in some workouts loose strength. I want to become super strong in pull ups and it pisses me off that I seem to be stuck. Maybe anyone here has some advice. Thanks in advance.
2 likes • Mar '25
A deload is sound advice, I usually half my reps but maintain intensity (weight) during this time. (Train a 6 week block, then deload on week 7.) Changing up your routine up a little can help you break through plateau's too. Try warming up with bodyweight paused reps, holding the top position for 1-2 secs, Then dead-hang (passive, straight arms) at the bottom 1-2 secs. Really focus on the squeeze at the top to build strength there, this is usually the weakest part of the movement as people are barely there during normal reps. Repeat for 10-15 reps... Another great exercise I've learned from the climbing world is called "Frenchies" Pull up from passive hang as high above the bar as you can, lock off and hold for 5secs Lower body so arms form 90deg at elbow, hold 5secs Lower again to 120deg hold for 5 secs Lower to passive hang, hold for 5 secs. Repeat for reps. This builds strength throughout the range and gives a crazy amount of time under tension! For your strength work (weighted) try upping the weight a little and dropping the reps, say 15kg for 5 or 6 and repeat for 3-5 sets. Once this gets easy, up the weight again.
1-10 of 159
@andrew-dickinson-6949
Cali and Climbing fan from the Highlands of Scotland.
Active 215d ago
Joined Dec 26, 2024
Scotland
Powered by