According to science if your main goal is muscle building you should do 6 to 12 reps. If your main focus is stamina and endurance then you should do more than 12 repetitions (high reps) with calisthenics. If your goal is entirely strength then you should go with 1 to 5 reps. [1] So doing …

Is Doing High Reps in Calisthenics Good or Bad? (15-20+) (Based on Science) Read More »

Yes, according to the progressive overload principle the less extra weight you carry, the easier it is going to be for you to do calisthenics. Especially when you do pull-ups, chin-ups, dips and all exercises where you need to hold your entire weight above the ground. [1] So losing weight will definitely help with bodyweight …

Will Losing Weight Help With Calisthenics (Based on Science) Read More »

Weighted calisthenics and lifting weights are very similar in terms of how they use extra resistance/weight in order to help you easily progressive overload [1], but require different equipment, target your body in different ways and help you grow different muscle groups and achieve separate goals. To get the maximum benefits from both, you need …

Are Weighted Calisthenics The Same As Lifting Weights (Explained) Read More »

To build a wide and strong back with calisthenics you need to do regular pull-ups, chin-ups and horizontal pull-ups [1], do progressive overload with them [2], rest a minimum of 48 hours between the back workouts [3] and eat more calories than you burn every day. [4] Here’s exactly how to do all those steps …

How to Get Wide and Strong Back with Calisthenics (Based on Science) Read More »

Yes, in order to get constant results with calisthenics or any other type of training you must progress continuously according to science. [1] The process is called progressive overload and it’s one of the most important factors that helps with muscle ,strength and overall skills development. [2] Here’s exactly what to do in order to …

Do You Need to Progress With Calisthenics to Get Results? (Based on Science) Read More »

To build big arms with calisthenics you must focus on triceps and biceps regular exercises, aim for constant progressive overload, proper rest and eat more calories than you burn every day. Here’s exactly what to do in order to grow your arms based on science and my personal experience. What you will learn Best exercises …

How to Develop Big Arms with Calisthenics (According to Science) Read More »

If your main goal is muscle growth and hypertrophy you should rest between 60 and 90 seconds between your calisthenics exercises and sets in your workouts. [1] If you are focusing on muscle endurance and stamina you should rest between 20 and 60 seconds between exercises and sets for bodyweight training. [2] According to science …

How Long to Rest in Calisthenics Exercises and Workouts (Based on Science) Read More »

In order to maximize muscle and strength development and get all the benefits from calisthenics and weight training you should separate them in different workouts and do 2-3 days of calisthenics and 2 days of weight lifting every week. For your calisthenics workouts you can do all the basic movements like push-ups, dips, pull-ups and …

How to Combine Calisthenics with Weight Training for Best Results (My Experience) Read More »

In order to constantly keep adding weight, build muscle and strength and progress with bodyweight training you need to eat more calories than you burn, train regularly, do all exercises with proper technique and tempo, have enough intensity with your workouts and progressive overload with every workout you do. Here’s exactly how to do all …

How to Do Calisthenics and Build Muscle and Strength Non Stop (My Experience) Read More »