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One of the most frustrating things in training is having clear goals and realizing that time passes and you're still not reaching them. Whether it’s mastering a specific skill, hitting a certain number of reps, or gaining muscle mass, these are common goals we work toward. But sometimes, life throws situations at us that make it hard to achieve them, leaving us feeling discouraged. The truth is, over time, personal circumstances change. What you originally planned might not go the way you expected. You might get injured, feel some discomfort, fall ill, have a demanding work schedule, or need to focus on other areas of your life and set training aside for a while.

After recently talking about technique in weighted dips and the extended range in calisthenics exercises, the topic of whether some exercises are “harmful” or not has come up quite frequently. It’s true that on social media, in the street, or at the gym, there seems to be an intense, uncontrollable, overwhelming need to say “that exercise is harmful” at the slightest opportunity. From the point of view of someone like me, who posts training content on social media, every time I post something showing an exercise that could possibly prompt that comment—or someone doing some epic feat—I know with 100% certainty someone will post a warning. It’s as if there’s a fire and this person thinks no one has noticed, so they need to warn everyone before something serious happens.

Recently, I posted an Instagram story showing my friend RSWorkout doing weighted dips with an extended range of motion. He was going far beyond the typical 90 degrees, lowering himself as much as his shoulder joints would allow. What struck me was that several people replied to the story saying things like, “Nowthoseare strict dips,” or “That’s the proper technique,” and that dips done this way are way more effective.

In recent years, the exercise known as “Mike Tyson Push-Ups” has gained a lot of popularity. These push-ups combine the traditional movement with a horizontal shift and knee bend, making them a distinctive variation. In this article, we’ll break down exactly how to perform this exercise, why it can be both appealing and beneficial, its pros and cons, and whether it’s actually something Mike Tyson himself included in his training—or just a myth. How to Do Mike Tyson Push-Ups

Recently in the calisthenics world, there's been some controversy around weighted dips. The technique is being pushed to such extremes that it’s starting to resemble the notorious “ultra-arched bench press” in powerlifting. Let’s take a closer look at what’s going on. The Ab Crunch in Weighted Dips In streetlifting, or weighted calisthenics, there's a technique commonly used for dips called the "crunch." It involves engaging your abs during the descent by slightly flexing at the hips, then releasing that tension on the way up. This creates a spring-like effect that makes the upward phase of the movement easier.

In the world of calisthenics training, resistance bands are a popular tool often used to assist with basic and tension-based exercises like pull-ups, dips, muscle-ups, planches, and front levers. But are they really effective, or could they actually be holding back your progress more than helping it? In this article, we'll take a closer look at the pros and cons of using resistance bands in calisthenics. What are resistance bands really for?

Calisteniapp v25.4.0: A New Era in Your Training Introduction At Calisteniapp, we have been working intensely over the past few months on something truly big: a complete redesign of the training program planning system. Our mission is to make your experience more personal, flexible, and intelligent, truly adapting to your needs and lifestyle.

Hyrox races have quickly become one of the most popular sporting events today, growing exponentially with more and more people taking part. These competitions combine functional exercises with running, testing both cardiovascular endurance and physical strength. Typically, Hyrox races include stations with exercises like rowing, skiing, sled pushes, weighted lunges, and more, all interspersed with running segments. The result is a full-body, high-demand challenge.

I recently publishedan article about how to increase your reps in basic calisthenics exercises, and many of you asked me to make one explaining how to increase the amount of time you can hold static or tension-based exercises. So, let’s dive into it. To quickly recap and give a bit of context: in that previous article, I explained that the optimal way to increase your max reps in an exercise is simply by accumulating a high volume of reps and sets of that exercise throughout the week. Do you need a different approach for static exercises?

Hyrox is a hybrid competition that combines running with functional exercises like wall balls, burpees, sled push and pull, and rowing. Calisthenics—bodyweight training—can be a perfect complement to your Hyrox prep, helping you boost your strength, endurance, and overall performance. The Basics When you're just getting started with Hyrox training, the priority is building a solid base of strength and muscular endurance. Basic calisthenics will help you master fundamental movements that are key in the competition.

Over the years, as I’ve shared content, coached people, and managed our app, there’s one question I’ve heard over and over again: “Yerai, I’ve hit a plateau in my routine or program and I just can’t make any progress—what can I do?” Interestingly, almost everyone who asks me this question is making the same exact mistake. The good news? It’s easy to fix, and I’m going to show you how. The Most Common Plateau Mistake

Every now and then, I get questions abouthow to increase the number of reps in a specific exercise. What’s interesting is thatpeople often suggest things like adding weight, doing slow tempo reps, adding complementary exercises, or strengthening the involved muscles. While all of those might have some merit in certain contexts,none of them are actually the most effective way to get more repsin a specific movement. The best way to reach that goal doesn’t involve exotic or supplementary methods.It’s much simpler: increase your weekly volume of reps for that specific exercise.