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