We’re launching a brand-new achievements system: unlock achievements as you train and explore the different types of content in the app.

Achievements are designed to accompany you and celebrate your progress—collect them all!

What are you waiting for to start unlocking yours?

⚡ Optimization and Better Offline Experience

We’ve further optimized loading times across all screens so everything runs faster and smoother.

Better support for using the app offline or in situations with poor coverage or slow connections. Now you’ll be able to access and log your workouts without worrying about your connection.

Improvements in data sync stability and reliability.

The program planning system is now more robust and flexible.

Better performance when replanning weeks or adding new plans to your programs.

Bug fixes and optimizations to make your planning simpler and more reliable.

We know training requires consistency, discipline, and also good tools. That’s why we work every day to deliver the best training app. If you find any issues or need help, we’re here for you:

Update, progress, and keep breaking your limits. 💪

Discover Calisteniapp’s new achievements system, faster offline workouts, and improved program planning. Train, progress, and reach your goals!

What's new in Calisteniapp v25.8.0

Over time, as training knowledge has evolved, the cluster method has positioned itself as one of the most effective approaches for two goals that might seem opposite: building strength and improving endurance.

Goals like lifting more weight on exercises such as the bench press or weighted dips, performing more reps of difficult skills like handstand push-ups or the muscle up, or increasing your maximum number of reps in basic exercises like pull-ups can all be achieved with excellent results using this method.

The cluster method is about performing a large number of sets of an exercise with reps that stay well away from muscle failure.

If your max on weighted dips is 80 kilos for one rep, you would do 10 sets of 5 reps with 50 kilos.

If your max on muscle ups is 4 reps, you would do 8 sets of 2 reps.

If your max on pull-ups is 10 reps, you would do 15 sets of 4 reps.

What makes the cluster method different is that in traditional training you usually perform 3 or 4 sets close to failure. That traditional approach works better for hypertrophy, but not as much for strength or endurance.

With the cluster method, you stay far from failure, but the total training volume—both in terms of reps and total weight lifted—is much higher. This gives your muscles and connective tissue a much stronger stimulus for building strength and endurance.

If your max on weighted dips is 80 kg for one rep.

Traditional method:
3 sets of 2 reps with 70 kg.
3 sets of 3 reps with 65 kg.
3 sets of 5 reps with 50 kg.
Total volume lifted: 1,755 kg.

Cluster method:
10 sets of 5 reps with 50 kg.
Total volume lifted: 2,500 kg.

Traditional method:
4 sets of 7 reps.
Total reps in one workout: 28.

Cluster method:
15 sets of 4 reps.
Total reps in one workout: 60.

Benefits of the cluster method for strength and performance

Much higher training volume compared to traditional methods, making it more effective for strength and endurance.

Depending on rest times, workouts can be relatively short.

Often doesn’t require additional exercises for the specific goal.

How to apply the cluster method step by step

Pick an exercise that matches your goal, whether it’s to gain strength in that exercise or increase your max reps.

Choose a rep range (or added weight) that is far from your maximum, usually between 40% and 60% of your capacity.

Select a high number of sets, based on the time you have available—usually from a minimum of 8 sets up to 20.

Set a rest time long enough so you can complete the sets and reps without failing. This is usually between 1:30 and 2:30 minutes.

Do the routine and adjust any parameter if needed—for example, you might need to lower the reps per set or increase rest time.

To increase your max pull-up reps:
10x6 pronated pull-ups.

To improve your strength in weighted dips:
15x4 weighted dips with +20 kg.

To perform more reps of the muscle up:
12x2 muscle ups.

I hope this helps you, and remember you can generate these routines with 

Discover what the cluster method is and how to apply it to your training to build strength and lift more weight.

Método Cluster: qué es y cómo aplicarlo para levantar más peso

Pull-ups are one of the fundamental calisthenics exercises and a favorite for anyone who wants to build strength or muscle mass in the back (lats and upper back), arms (biceps and forearms), and the pulling pattern in general.

They are so effective because in this exercise our body weight usually represents such a high intensity that, with just a few reps, we are already pushing the involved muscles close to their maximum effort.

If we compare them, for example, with a squat, our body weight doesn’t represent much effort for the muscles involved, and we could do dozens or even hundreds of reps without getting close to failure.

Another key point that makes pull-ups so attractive is the beauty and satisfaction of performing strict pull-ups. This goes perfectly hand in hand with the values of calisthenics itself.

The difference between someone just hanging on the bar struggling to get up, compared to someone who performs perfectly clean pull-ups with strict form, is massive.

That’s why in this article I’ll explain how to improve your pull-ups, build strength, and perform them strictly.

They are a very complete exercise for the pulling pattern, working a wide range of muscles intensely.

They offer adequate intensity without the need for equipment, just a pull-up bar.

They serve as progressions towards other skills such as the muscle up and its variations, as well as the front lever and its variations.

With proper technique, they also strengthen muscles that are often underdeveloped, such as those in the upper back: mid and lower traps, rear delts, external shoulder rotators, and more.

Good pull-up technique involves several key points that you can easily apply, and they will have a big impact on how your pull-ups look.

Keep your chest slightly tilted upward, without arching your back excessively. This will force you to retract your scapulae more.

Keep your head slightly looking upward throughout the whole movement.

Keep your head back during the entire exercise. Don’t throw it forward to get past the bar, and don’t force your chin onto the bar. You should clear the bar with your chin, but without leaning your head toward it.

For pronated grip, place your hands slightly wider than shoulder-width.

For supinated grip, place your hands at shoulder-width. Supinated grip is not more or less strict than pronated, it’s just a different variation.

Engage your core slightly to avoid excessive arching in your lower back, but not so much that your legs move forward.

Keep your legs fully extended and still. Avoid crossing them, since it makes the movement look sloppy.

Stop any swinging by syncing your movement and pausing at the bottom if necessary.

Use full range of motion: extend your arms completely (locking out your elbows) at the bottom, and pull up until your chin clears the bar.


With your feet on the ground, use a bar set at about belly button height or slightly higher. The higher the bar, the easier the exercise.


Same movement, but with the bar at hip height or slightly lower.


Once you’ve mastered the standard version, you can try different variations: supinated grip, slow negatives, or asymmetrical versions focusing more on one side.


Jump up, use a box, or a low bar to get your chin above the bar with a supinated grip and hold the position. Try to gradually increase the hold time.


From the same position, instead of just holding, perform very short reps by extending your elbows slightly. You can start with just a few centimeters of movement and gradually increase the range.


Again, use a jump, a box, or a low bar to get above the bar, then lower yourself slowly and with control until your elbows are fully extended. The slower and more controlled, the better.


Bands can help too. Start with a thick one for more assistance, and as you get stronger, move on to thinner ones. Don’t rely exclusively on this method; use it as a complement, not your main exercise.


Explosive, one-arm, archer, typewriter pull-ups. There’s a wide variety to keep horizontal pulling in your training and support progress in vertical pull-ups.


Once you can do your first pull-ups, dedicate part of your training (usually at the start) to doing fewer than 5 reps but with the best possible form. Record yourself and analyze your technique to make corrections and track progress.


A great way to quickly improve is with high-volume routines. For example, even if you can only do 5 pull-ups, if you perform 20 sets of 2 reps, you’ll end up doing 40 total in one workout.

If you want examples of this type of endurance routine, you can find them in 


At this level, use only very thin bands that give you minimal assistance, so you can focus on refining your technique. Again, make sure they are just a supplement, not the main part of your training.


Explosive pull-ups, one-arm pull-up progressions, muscle ups, chest-to-bar, waist-to-bar, paused pull-ups, asymmetrical, archer, and more.


Adding weight is an excellent way to keep building strength and refine your pull-ups to the maximum.


As mentioned for intermediates, high-volume routines are one of the best ways to progress. These methods help you accumulate volume and improve.


At this level, instead of helping you, bands can add resistance. Anchor the band to the ground or a low bar, place it over your shoulders, and it will make the pull harder.

To increase your reps, I recommend doing a high weekly volume of pull-ups. Even if you can only do a few reps at a time, you can train with many sets of low reps (cluster training).

For example, if your max is 5 reps, try 20 sets of 2 reps, giving you 40 total reps in one session.

Over time, you can progress to 3 or 4 reps per set, and you’ll see how the high weekly volume helps raise your max.

If your main goal is to improve pull-ups, I recommend training them 2 to 3 times per week. For example:

Relying only on bands or gym machines instead of using the progressions and complementary work we’ve discussed.

Using kipping or momentum to do more reps. It’s better to do fewer with good form than many with poor habits.

Doing partial range of motion. Even though we emphasize full arm extension, many people only extend “almost fully” and think that counts. It doesn’t—only full lockout is proper range.

Frequently asked questions about pull-ups


The most effective way is to accumulate a large weekly volume, divided into short sets adjusted to your capacity.

What exercises help if I can’t do any yet?


The beginner exercises we mentioned: Australian pull-ups, top position holds, negatives, partial ranges, and band-assisted pull-ups.

When should I start doing strict pull-ups?


Once you can do at least 5 pull-ups, you can begin attempting 1 or 2 strict ones. Record yourself and analyze your form so you can make corrections and steadily improve.

Learn how to improve your pull-ups step by step. From assisted pull-ups to strict ones. Tips, proper technique, and effective exercises to build strength.

How to improve your pull ups and make them strict

El muscle up es uno de los ejercicios más espectaculares y deseados dentro del mundo de la calistenia. Si alguna vez te has preguntado 

Qué es un muscle up y qué tipos existen (estricto, con goma, variantes...)

Progresiones prácticas para hacerlo paso a paso

Consejos técnicos para evitar errores comunes

Ya sea que lo intentes con ayuda de una goma elástica o estés cerca de dominar el 

, sigue leyendo para alcanzar tu objetivo.

¿Qué es un muscle up y por qué es tan desafiante?

Un muscle up es un ejercicio compuesto, consistente en colgar de una barra de dominadas, realizar un tirón que te permita sobrepasar la misma, y concluir el movimiento con el tren superior por encima de la barra realizando un fondo en la misma. De esta forma, comienza por debajo de la barra completamente descolgado y terminas el movimiento por encima de la misma con los brazos extendidos.

 sin impulso con las piernas ni arqueo del cuerpo previo, usando únicamente el pequeño balanceo que recibes al descolgarte.

 asistido con bandas elásticas. Un ayuda que te permite interiorizar la técnica y las sensaciones del muscle up.

 es el que se suele usar en Crossfit. Utiliza una técnica que arquea la espalda al inicio del ejercicio y luego eleva las piernas durante la subida, para facilitar el movimiento.

 es similar al muscle up con kipping pero aprovecha el balanceo en barra que se genera en movimientos de freestyle en calistenia, por lo que el impulso no sale solo del arqueo de la espalda y elevación de piernas, sino también del balanceo previo.

 diferentes agarres (cerrado, amplio, supino, mixto), sin fondo, en anillas, con cambio de agarre, lastrado. La calistenia tiene tantas variantes como creatividad tengan sus atletas.

Este ejercicio trabaja principalmente, en la parte de tirón: dorsal, bíceps, musculatura de la espalda alta, antebrazos. Y, en la parte de empuje: pectoral, tríceps, deltoides anterior.

Ejercicio completo de tren superior: trabaja la mayoría de la musculatura del tren superior.

Ejercicio intenso en la parte de tirón: un ejercicio que con pocas repeticiones te generará un estímulo muy potente, especialmente a la musculatura de tirón.

Requiere movilidad, coordinación y agilidad: el muscle up es un ejercicio que, a parte de fuerza, requiere otras habilidades clave para la salud física.

Satisfacción por el progreso: el muscle up es un ejercicio que resulta muy satisfactorio, tanto cuando estás intentando conseguirlo y vas realizando progresos, pasando por cuando por fin lo consigues realizar, y terminando con cada avance que vas haciendo para limpiarlo y mejorar la técnica estricta.

Cómo hacer tu primer muscle up: progresiones para empezar

Si nunca has hecho un muscle up, este es tu camino:

Lo más importante para hacer un muscle up es que puedas hacer dominadas explosivas. Con explosivas me refiero a que la ejecución de la subida sea rápida, y que al llegar a la barra te sobre impulso, que tu cuerpo tienda a sobrepasar la misma. Si siempre entrenas dominadas lentas y controladas, no tendrás esa capacidad de explosividad que requiere un muscle up.

El trabajo con banda o goma elástica no es imprescindible, pero sí es interesante para que comprendas el movimiento e interiorices la técnica, la transición y la subida.

Muscle up asistido con salto en barra baja

Otra forma de interiorizar la técnica y las sensaciones de un muscle up, es realizarlo en una barra baja ayudándote de un salto. De nuevo, no es un trabajo imprescindible, pero te ayudará a progresar más rápido.

Si necesitas un programa de entrenamiento específico para mucle up con una planificación diseñada por mí, echa un vistazo a 

nuestro programa de Tu Primer Muscle up en Calisteniapp.

Vamos ahora con algunos aspectos técnicos para que sepas cómo hacer el muscle up:

 el balanceo inicial es muy importante, no debe ser muy fuerte, pero tampoco muy suave. Debes comenzar a tirar con los brazos justo en el punto en el que termina el balanceo hacia delante y va a comenzar el balanceo hacia atrás.

 cuando estás aprendiendo y consiguiendo tus primeros muscle ups, ayúdate del impulso con tus piernas, flexionando rodillas y llevándolas hacia delante. Pero, cuando quieras ir progresando hacia un bar muscle up estricto, debes ir eliminando este impulso.

 al agarrar la barra, si colocas tus muñecas ligeramente por encima de la barra, en lugar de colgar normal con las muñecas por debajo, facilitarás mucho la transición, ya que tus muñecas ya estarán en posición para la parte alta del movimiento y no tendrás que hacer un cambio tan brusco.

 cuando ya seas capaz de hacer el muscle up y quieras hacerlo más estricto, una de las pautas claves es hacer que la transición arriba sea más suave, que no se vea que el movimiento está claramente dividido en dos partes. Para ello, intenta que la cabeza no vaya tanto hacia delante y extender los codos lo antes posible, sin apoyar tu abdomen en la barra.

 muchas personas intentan subir el muscle up cuando todavía se están balanceando hacia delante, haciendo que su cuerpo no pueda superar la barra.

Hacer el muscle up "chicken wing" en exceso:

 cuando todavía no nos sale bien el muscle up, muchas veces tendemos a hacerlo metiendo primero un brazo y luego el otro, esto se conoce como muscle up "chicken wing" o "elbow destruction". Tienes que tener cuidado si te sale así y no repetirlo muchas veces, no más de dos o tres por entrenamiento, ya que este es un movimiento potencialmente lesivo. Intenta seguir mejorando tus dominadas explosivas y tu técnica hasta que puedas hacerlo con los dos brazos a la vez.

 El muscle up es un movimiento que requiere una buena movilidad en extensión de hombros, y en flexión de muñecas. Si no tienes movilidad en estas articulaciones no podrás ejecutarlo correctamente. Asegúrate comprobándolo y entrenando esta movilidad por separado.

Querer hacer el muscle up sin tener suficiente fuerza y explosividad en dominadas:

 muchos atletas tienen una cierta prisa por conseguir el muscle up. Es común ver personas que todavía suben unas dominadas bastante justitas y bastante lentas y ya se están planteando hacer el muscle up. Te recomiendo esperar hasta que tengas una gran soltura con las dominadas, que se vean como si no te costaran mucho, con buena velocidad y con poco esfuerza, antes de ir a por el muscle up.

¿Cuánto tiempo se tarda en aprender a hacer un muscle up?

Evidentemente depende de cuál sea tu nivel inicial. Para una persona que ya pueda hacer dominadas, su puede lograr en unos pocos meses sin problemas. Para una persona que no pueda hacer dominadas, estaríamos hablando de más de un año probablemente.

Para entrenar el muscle up solo necesitas una barra de dominadas, por lo que puedes entrenarlo en casa, en un parque de Calistenia, en un gimnasio o en cualquier otro lugar que disponga de este elemento.

Las bandas elásticas ayudan a entender la técnica del muscle up y a familiarizarte con el movimiento. Pero conseguir la fuerza necesaria para el mismo es más recomendable entrenar dominadas explosivas sin banda elástica.

Espero que este artículo les sirva de mucha ayuda.

Aprende cómo hacer un muscle up con esta guía. Desde tu primer intento hasta dominar el muscle up estricto y con goma. Progresiones, consejos y beneficios.

What's new in Calisteniapp v25.8.0

🏆 New Achievements System!

⚡ Optimization and Better Offline Experience

📅 Improvements in Program Planning

Author

NEW ARTICLES EVERY WEEK

Método Cluster: qué es y cómo aplicarlo para levantar más peso

How to improve your pull ups and make them strict

How to do the muscle up (Calisthenics)

Calisteniapp

Start training calisthenics and street workout