Don't fall for the "hypetrophy" trap of calisthenics You started to learn skills and huge strength with weighted Yet 1/3 of your sets are isolation The stretch and isolations MIGHT add 5-10% percent more gains if and only if everything else is locked in How do I know? I did it I watched 10s of hours of Bodybuilding science to try and implement it to calisthenics Yet didn't know why I couldn't muscle up when I could do 18 pull ups You HAVE to train specific to your goal muscle ups? explosive pull ups handstand push up? train handstand not huge stretch incline dumbell bench... OK but how? 1. Make your workout split based on movements not body parts e.g. pull up and dip day 2. about 60-70% of your sets should be the main exercise or a modification of it e.g. pull ups and top hold pull ups 3. Base your training around the goal, your isolations can sometimes be for aesthetics but should mostly be purposeful e.g. tricep pushdown instead of tricep overhead because it's more specific to the main movement -Orfeas Onasis

Pull ups are so so good 🤸‍♂️Bodybuilders, powerlifters, gymnasts, calisthenics atheltes Everyone does pull ups 😔Yet, you still cant do them Doing pull ups I've achieved a 40KG Weighted pull up, Clean muscle ups and 22 Pull ups in a row. They're amazing because you can bias them towards whatever goal you have, train explosive for muscle ups, arch back for bodybuilding etc 👲How I'd go from 0-1 Pull ups 1. Add assistance, bands or machine 2. Do lots of volume, 15-22 sets per week of 3-6 reps training 2-3 reps from failure depending on how fast you recover 3. Do them frequently, your first sets always give more stimilus to your muscle to grow so if you can do more of the first sets throughout the week, you'll make more gains. So try to split your pull ups to as many days as possible (3-4 maybe even 5 days) as long as you're able to recover in time Tomorrow, I'll teach you to go from 1-10+ Pull ups -Orfeas Onasis

2 set failure method (on 1st set go failure weighted and then without weight same with 2nd set) Weighted dips Weighted pushups Weighted pullups Weighted one leg squat/jump squat Weighted twisted crunches Weighted planks/hollow body hold All this daily except sunday

I can Dip 60kg and Pull up 40kg here's what I would do if I were to start again from 2 pull ups and 8 push ups (where I started) 1. Just get tons of reps in while still training my whole body equally (I had push up, pull up, squat phases 😂😂) 2. I would only do compound movements for at least my first 6 months, as I would be doing higher volume lower intensity it would be hard to get injured and I would just do many variations (I isolated biceps with no reason at all)🏋️ 3. I would train 5/7 weeks with high volume low intensity, then 1 strength week and then 1 peak week while maybe implementing failure sessions once on a while. (I only trained super hard + I didn't take deloads so I got in huge plateaus 📝 4. I would TAKE DELOADS, I didn't know about them till I was way too far into my plateau and didn't understand that my body accumulates fatigue 🏖️ 5. I would spend wayyyy less time watching useless YouTube videos on bodybuilding even though I do calisthenics, and I would dedicate them to reading, self improvement etc 🧘 If you're in the beginning of your journey and are reading this you are already so so far ahead of others, ahead by knowledge. But you still have to put it into practice📈 -Orfeas Onasis

This method That method Which method to pick? After reading this post you won't need to watch any more videos on "optimizing" your training The important pillars - Splitting your training to certain goals, 1 hypetrophy phase, 1 strength, 1 high intensity low volume week etc - Progressive overload, how are you getting stronger otherwise...? - Decent habits outside training, no bad habits and some of the good ones brings you a long way, but not without: - Consistency, this is the answer no one wants to hear, so they spend time "optimizing" their training to give an excuse to slacking on other stuff (e.g. sleep) - Always keeping your goals in mind, nothing will "replace" training specifically for that goal, this highly applies in skills / strength training Go live a freaking life outside training, so you actually feel pumped for the gym Think about it all the time, but don't do it literally ALL the time No joke: You'll make more progress if you don't watch these optimization and ultra specific videos and simply show up while following these basic pillars And with that extra time invest it into yourself, meditation, actual sleep, going out with friends (in healthy ways) and connecting with family are all so so so much better for you than staying in your "research" cave -Orfeas Onasis