I can do four reps of four sets with 4 min of rest but on my fifth and sixth set I can do three. Should I do the fifth and sixth set? Also do you need I need to add face pills and tricep isolation?

Hi, can you guys give me some improvements for my workout? I mainly do push and pull and I just rotate them every day. I aim to do around 4-5 sets for 3-4 reps because I’m more focused on strength. For my push day, I do weighted dip, band assisted HSPU, and band assisted one arm push up. For my pull day I do pull ups (I do as much as I can unassisted then switch to assisted) weighted rows and band assisted pelican curls. Any advice on how to progress faster? Also I’ve been training for around 6 months now and I’m wondering if I’m even progressing enough or if I’m actually behind based on the time I’ve spent on calisthenics

I probably won’t have as much time for calisthenics next year. Right now, I’m mainly focusing on weighted calisthenics, but eventually I want to shift more toward skills. Because my current workouts take quite a while, I’m thinking of simplifying things next year by reducing the number of exercises I do—maybe down to just one or two per session instead of four. For push and pull days, what would be the most effective exercises to focus on if I want to keep it minimal? I was considering just doing weighted dips for push and weighted pull-ups for pull, but I’m not sure if that’s enough. Do you have any better suggestions?

I finally unlocked my first pull up but since I can only do one rep, I was wondering how I should progress? Should I go back to band assisted pull ups or another variation?

A lot of people think you cannot train the human flag unless you have the perfect pole, stall bars, or ladder. Not true. You can build almost everything you need for the human flag without any special setup. You just have to understand what the skill actually demands. First, the core and lateral chain. Before your feet ever leave the ground, your abs, hips, and adductors have to resist rotation. Great floor progressions for this are: - Side planks - Copenhagen planks - Side star planks If these are shaky or short, the human flag will always feel impossible. Next is the biggest piece most people miss. The human flag is NOT just a core skill. It is one arm pulling and one arm pushing, at the same time. That means if you can: - Hold a 10 second one arm hang or assisted one arm hold - Hold a 10 second one arm handstand against the wall You are already strong enough. Physically. At that point, the flag is no longer a strength problem. It becomes a coordination and technique problem. Learning how to connect: - Push with the bottom arm - Pull through the top arm - Lock the abs to stop rotation This is why progressing vertical pull, horizontal pull, vertical push, and lateral core work still moves you closer to the human flag. Even without a pole. Every push and pull progression you train is building toward it. 💬 👉 If the human flag is a goal for you, comment “Human Flag” and I’ll share a clear progression guide to get you there.