Help please - rep ranges I understand that to find the perfect progression/weight for me i do the maximum until reps until I fall within the specified range, but after do you just build all sets to the bigger range and make it harder and build again?

We put a lot of focus on training hard, progressing our exercises, and staying consistent. But the work you do outside of your workouts matters too. If you're training hard, which I know most of you here are, your body needs enough protein to recover, maintain/build muscle, and adapt to your training. A simple guideline to use is: 🥩 Around 2g of protein per kg of bodyweight per day. For example: If you weigh 90 kg: 90 × 2g = 180g of protein per day. You don't have to hit the exact number perfectly every single day, but it's a great target to aim for, especially when you're training consistently and want to maximize your progress. Now I'm curious 👀 Are you currently getting around 2g of protein per kg of bodyweight every day? And if you know it, how many grams are you currently eating per day? 👇

Guys like it sounds a bit weird but I feel like I am in a plateau for so long now... Yeah my OAH is getting thanks God better and the HSPUs were getting better too but I feel like something is wrong. I wanted to achieve 10 HSPUs till september but I do like 4 or 5 Reps and my PR was in the middle of July with some balance loses 7 reps. I have like hard sessions where I do like AMRAP Hspus and basic pull ups with weight or without but for example the 90 degree hold I hope it will get better too. I understand if you think that this post is unnecessary but it is really a mental struggle when you dont know what is wrong and what you need to fix to see a big progress wave. Another example is the front lever I thought that I will learn the adv tucked in a month I started seriously on like 20 June and yesterday I did a I would say adv tucked front lever for 4 secs what is like a huge pr because when I attemt the adv tucked I just jump in and hope to hold it. If you have like tips or any advice I would appreciate everything thanks for everyone who reads it and I wish you the best🙏🏼

No particular order, just ideas from experience. Recovery - Overtraining — add rest days; hard session = more rest - CNS fatigue — do a deload; 50% intensity or even 50% volume if it feels rough (reduce intensity and dont go to failure) - Sleep — no mid-sleep wake ups / quiet, dark, chill room / 8-9h optimal - Avoid doing any physical stuff same day or 1-2 days before an important workout — or move training schedule 1-2 days forward Nutrition - Calories, protein, carbs — take it seriously, hit daily macros - Pre-workout meal — 0.5-1h before: banana, honey, etc for quick fuel / add nuts if train over 1h - Hydration — 0.5L 1h before / also drink between sets (muscles are 80% water btw) - Living in hot climate = drink more water - Any amount of alcohol the night before — f*cks you up real good (pro tip: always drink similar amount of water right after alcohol, cuz alco dehydrates body. or just don't drink alco at all) Training - Proper form — engage correct muscles (check youtube or ai) - Not tracking progress — just use notes app; write down every rep, second, equipment, etc - No progressive overload — up the weights, intensity / "slow-explosive": for ex on pullup go up explosive and down slow - Undertraining — do it more often, drive more adaptation - Warm-up quality/duration — skipping/lacking = less performance & more injuries; overdoing warmup = less fuel in the tank for working sets - You are only as strong as your weakest link — isolation exercises at the end of session - Exercise variety — drive new adaptation; for ex alter pullups & chinups Health - Illness early symptoms — prioritise rest; working out weakens immune system = will be ill longer; only super-light muscle activations allowed - Injuries happen often — might not be obvious; reflect why & fix for good Environment - Training at different time of day / different equipment / different setup — body re-learns movement - Hot room / too hot outside — overheating is the primary cause of failure, so if gym is hot you will hit the limit faster (muscles will literally get cooked, so the body shuts them down) - Very cold room / cold outside — body is cold = poor performance & recipe for injury - Altitude changes — oxygen works differently - Worn-out / degraded equipment

Everyone has that ONE thing that comes naturally… and another that feels like an absolute struggle 🙃 For me, that’s one of the things that makes calisthenics so interesting and creates different styles. There is ALWAYS something you can improve and always something you can show off with. So let's see what everyone in here is working with: Strongest: ______ Weakest: ______ It could be anything like pushing, pulling, mobility, handstands, endurance, explosiveness, or any skill. Fill in the two blanks below 👇