I’m currently training weighted calisthenics with 3 push sessions and 3 pull sessions per week. Push day: - Weighted dips: 4–6 sets - Band-assisted handstand push-ups: 4–6 sets - Band assisted one-arm push-ups: 4–5 sets Pull day: - Weighted pull-ups: 4–6 sets - Weighted horizontal rows: 4–6 sets - Pelican curls: 4–6 sets Current strength: - +22.5 kg dips for 4 reps - +2.5 kg pull-ups for 3 reps Goals: - +40 kg dips for 4 reps - +20 kg pull-ups for 4 reps Recently I started wondering if my overall volume is too high, especially since I got some mild arm pain during weighted dips recently. One thing I’m confused about:Even when I do multiple sets, I can usually keep the same reps consistent across all my sets. Does that necessarily mean the extra sets are still productive, or could I still be accumulating too much fatigue even if performance stays stable? I’m considering lowering most exercises from around 5–6 sets down to about 4 sets while keeping the same training frequency. For weighted calisthenics strength goals like mine, would lowering volume potentially help recovery and progression more? Or is my current setup reasonable? Also, how would you structure sets/reps/volume for someone mainly focused on increasing weighted dip and weighted pull-up strength?

I finally achieved 4 reps of 20kg dips with deficit for 3-4 sets. Now I’m wondering what’s a good goal I should set for weighted dips and eventually pull ups. Also when should I start doing weighted pull ups? I can currently do 5 unassisted. My final question is what’s a good strength prerequisite for planche and front lever and any tips on handstand? I’m struggling with the kick up and just balancing.

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?