You aren't a bodybuilder yet your training program is 30% isolations, trains to failure on half or more sets and you're probably still on a body part based split (PPL, Upper Lower etc) Lets look at the most similar sport to Calisthenics: Gymnastics and Powerlifting It is ESSENTIAL to periodize your training if you're doing one of those 2 sports Yet calisthenics has fallen behind Everyone's using the 2 set method or training like freaking Mike Isreatel Okay well what's periodization? It is dividing your training into periods focused on certain goals (hypertrophy, strength, central nervous adapatation) Now doesn't this make a LOT more sense? You can't efficiently adapt to all these 3 in just 1 workout Imagine you were in a 1 hour math lesson and you were going to learn basic adding for the first 20m, then complex algebra and then some college level topic. Yes you need to know one to learn the other BUT you can't just learn them all at once This method's taken me from plateauing at 30kg on dips for 3 reps to 41kg for 4 reps in just 3 WEEKS How does this look like? You essentially start with low intensity (RPE 6-7) and high volume. which is for hypertrophy while not fatiguing your CNS By the 3rd week you'll reach high intensity low volume (2 set method lol). Here you take on lots of muscular and CNS fatigue BUT you adapt towards lower rep range (1RMs-3 reps) You then deload to get rid of that fatigue and then hit a 1RM week with just some training after hitting your 1RMs, then repeat that cycle I'll post an example of this This is periodization. And is what the fitness "experts" like Ian Barseagle have been hiding from you In Ian's program for example (SSS) You see all the transformations are 3-5 months because you are destined to plateau without varying intensity and volume because your body is too good at adapting and doesn't want to dedicate it's valuable recourses towards something. By varying the stimilus you force it to adapt to new things, thus growing

Why is it a going down emoji? Well, you probably need a deload and might not even know it Think about the last time you took a deload. Now how long have you been training hard with no deload? If it's more than 7 weeks and you don't have one planned up ahead, you're sacrificing gains in the l long run (next few months) I used to not plan my deloads and I ended up in a 2.5 month long plateau and just pushing harder and harder because I was brainwashed by the fitness influencers that the #1 thing in training is going to failure BS The #1 thing in training is varying the stimuli (Volume, intensity, exercise variation) Ok, so how do we deload? -bodybuilding deload Half reps, half weight, half sets -powerlifting deload: ~60% intensity with just 4-5 sets total per movement -full week off can work but the weights might feel heavy once you're back I'm a fan of the powerlifting deload so that's the one I commonly use, as it's according to my goals Example of a deload workout for primary bench day and tertiary dip day: Bench 3x6 RPE 6 Ring Dips 2x6 RPE So what can you do now? Pick the deload you prefer (all are good) Plan you next deload if it's not now Image below on an example de loaded day (week 4) That's that for today, value as always Lightweight BABY, keep overloading Orfeas Onasis

I haven't trained pullups for 3-4months,, and today i just randomly tried it on park and did 3muscleups(no kip) in a row, thanks to front lever

Been working for handstand like about eight months now and this is one of the best freestanding attempts I have. Rate it please and any further tips will be happily accepted.

You have no excuses now🔥 https://www.skool.com/cobrasthenics-7347/classroom/aa1d64ab?md=b37ecca28c3c4f58a3b594eeff6718f2