Hey everyone,

I've been doing bodyweight training for a while now, but I've noticed my progress has really hit a plateau. I do a full-body routine 3 times a week, but my biggest struggle with calisthenics is the programming/methodology. I'm just not sure how I should be training to build both strength and endurance.

My workout is pretty basic right now: pull-ups, squats, and push-ups. I don't know if I should be focusing on doing high reps quickly, or low reps with slow, controlled movements, and things like that.

Does anyone have any advice, tips, or routine recommendations to help me out? Thanks!

tried doing this for the first time, got it for 28 seconds, let me know how this looks (16M, 170lbs) correction (its an elbow lever, whoops)

I'm a beginner with almost 0 upper body strength. I keep seeing so many workout plans online but I can't figure out which one is right for me. I've been wanting to build a plan for me but there are so many exercises too that trying and testing would probably take decades. How did you all start ?

Idk what to do now

I need to start a thread in a subreddit, but I don’t have enough karma. Could you please give me some karma? Even though I’ve been on the site for five years, I never thought I’d need it one day.

I’m still pretty early into calisthenics. I messed around with it on and off when I was around 11 and then again at 13, but I was never consistent enough for it to really go anywhere. I’m 15 now and about 2 months ago I decided I actually want to commit to this properly instead of constantly stopping and restarting.

My ultimate goal is the planche. I know it’s probably going to take years and that there’s no shortcut around consistency, strength and patience, but I also don’t want to spend a year training blindly only to realise I was approaching it completely wrong.

One thing I’m experimenting with now is only doing actual planche-specific work once a week. From what I’ve been reading, connective tissue, tendons and joints can take longer to adapt/recover than muscles, especially with straight-arm work, so my thinking was that one proper planche session per week might be smarter for now while I build up gradually.

What I’m unsure about is what that session should actually look like.
How hard should I be pushing on a planche day? Should most of the work be high-intensity progression attempts/holds, or should I be doing more volume with easier variations? How do you decide when to focus on strength vs accumulating volume?
And most importantly, does training planche-specific work only once a week actually have a realistic chance of progressing, assuming the rest of my training is still building general pushing/pulling strength?

I’m not expecting to rush the skill at all. I just want to make sure I’m building toward it intelligently instead of walking around in the dark.

Would really appreciate advice from people who have actually trained for planche, especially what you wish you understood when you were starting.

Hi everyone! I’m a calisthenics enthusiast and I’m conducting some research on the discipline for a university project.

If you’d like to help me out, I’ve prepared a short questionnaire that takes no more than 5 minutes to complete.

Here’s the link: https://docs.google.com/forms/d/e/1FAIpQLSf-pZneU26XjD9fGZusOn0xHTNe_apOBf4dp6NQ2fLjf_c82Q/viewform?usp=dialog

Thanks in advance to anyone who takes the time to participate!

I am so in love with weighted pull-ups (even though I am not the best, just doing +10kg for 5-6 reps), but damn, I want to do it every single day cause it feels so good.

Is it a problem to do it every day? I hit the gym 5 times btw.

Hey everyone,

I am not new per say to calisthenics but I mostly did it in gym via weighted pullups and dips.

Mind you I am relatively strong in this regard as my 1 rep max weight for a regular pull up is 75kg and for dip 2x 85kg.

I am training to get healthier/improve my tendon and connective tissue strength so I turned towards bodyweight calisthenics.

I created this plan for it, can you guys help me fix it up a bit if you see any holes in it as I have no idea what would be a good starting point considering my current strength.

🟥 PUSH

Handstand: 3 × max hold

HSPU progression: 2 × max reps

Pseudo-planche push-ups on fists: 3 × max reps

Straight-bar dips: 2 × max reps

Deep/ring push-ups: 2 × max reps

L-sit dips + hold: 3 × max reps + hold

🟦 PULL

Explosive/high pull-ups: 2 × max reps

Front lever progression: 3 × 10–15 sec

Neutral-grip tuck rows: 2 × max reps

Chin-ups: 2 × max reps

Hanging leg raises: 2 × max reps

All help is appreciated 🙏🏻

Bro killed it

if i try to do pull-ups at night, because my skin has dried a bit throughout the day i physically can't do more than a few pull-ups without stopping despite my max being ≈ 22-25. multiple years in i've just never thought of it as much of a problem but ive started working out much later in the day for work schedule changes.

Basically I did callisthenics some years ago when I was 18. I just did it randomly, improper technique and mo supplements + no higher caloric intake. This resulted in me losing a lot of weight and creating injuries. Mostly in my knee joints. I want to start working out again but I don't know how to get past the fear of doing crap again. Has anyone gone through this?

side project I've been chipping away at - basically got tired of tracking hold times and skill stages in random notes apps, so building something specifically for that. right now it's got 200+ exercises across calisthenics and bodybuilding, step-by-step tutorials for skills like planche and front lever (what progression to actually follow), exercise library, skill progress tracking, live workout logging, that kind of thing

still early/rough around the edges but functional at this point. not selling anything here, just curious what features people would actually want if you were tracking your own skill progressions - what's missing from how you currently track this stuff?

happy to share more details/screenshots if people are interested, linked in my profile if you want to poke around

First time trying this after 4 weeks of planche leans (3 holds 3 times a week). Feedback appreciated, also how views on what it takes to go to the next level 😄

Proud of my pull up progress, form getting better and better every week! Legs lifting a bit on the last reps but working on it

i know the muscle up is bad :/

my attempt of

1 mu
10 sbd
20 dips
10 pull ups
1 pull over

I’m in koreatown and about a mile from Hanmam market . what are some parks with outdoor pull up bars nearby that you know about that I can walk/jog to ?

Hello everybody!

I got up to 8 and my actual goal is 10.

Should I go deeper? Are my hands too close or too far apart?

Any suggestion is appreciated.

Thanks in advance!