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Anyone who is even remotely informed about sports supplementation knows thatcreatine is practically the most recommended supplementsinceit has a long list of benefitsthat have been proven in hundreds, if not thousands of studies. Some of these well-known benefits are: - Increased strength - Increased muscle mass - Reduction in perceived effort during training - Increased resistance in short and intense efforts - Improved cognitive status during training - Helps maintain muscle mass over time By the way, I take this opportunity to comment onsome common mythsregarding this supplement. Before continuing, you should know that creatine: - Does not damage the kidneys or liver - Doesn't make you go bald - It does not provoke water retention in the skin, only at the cellular level, which will not negatively affect your appearance, quite the contrary.

When it comes to training,we tend to set very specific goals: lose a certain amount of weight, gain a certain amount of muscle, look a certain way, be able to perform a trick or movement, or lift a some specific weight It is common, and even more so now that the beginning of the new year is approaching, to see people with goals such as “lose 10 kilos”, “gain 5 kilos of muscle”, “have squares in the abdomen” or “manage to do the muscle up, the plank and the front lever.”The problem with this approach is that our ability to achieve these specific goals depends on multiple factors, some of which are under our control, such as our discipline, our training, our diet, our rest times, our habits. But there are alsomany that we cannot control, such as our genetics, our starting level, injuries, illnesses, stress, studies, work, social and family obligations, etc. This means that if your goal is something as specific as “gain 5 kilos of muscle” or “doing the straddle planche in 3 months” that involves so many factors that you cannot control,the difficulty of achieving it is unnecessarily high. Furthermore,these goals encourage the use of more aggressive and therefore more unsustainable strategies, making the probabilities of failure increase considerably. It is very common to see people who go from having no control over their diet and eating all kinds of processed foods to suddenly having a super strict and restrictive diet, and we all know how that ends. It is also common to see people who go from never training or minimum training to wanting to train 5 days a week with specific hour and a half routines, and we all know how that ends too. These examples are very clear cases, so you understand what I am proposing, but if you think about it, it also happens with more subtle cases. For example, the person who wants to "master the straddle planche, or the front lever, or the muscle up in 3 months.” It is very common that when faced with such a specific objective and so influenced by factors that we cannot control, the person adopts a fairly aggressive strategy of training planche, starting with more advanced progressions than what corresponds to their level, putting in some very hard training, forcing his joints beyond what they can bear… and not allowing his body to recover properly. This inevitably leads to problems with: injuries and pain, frustration with the lack of progress, accumulated fatigue and many comments and messages sent to me telling me that they are stuck or that their forearm hurts.

We recently theorized abouthow body weight could affect the ability to do pull-ups. Both for a single pull-up or doing sets of many repetitions. We were commenting on the issue ofpeople who use being bigger or heavier as an excuse to do fewer pull-ups, and we explained that actuallyin Weighted Calisthenics or Streetlifting competitions those who lift the most weight in pull-ups are those in the heaviest categories, specifically on the -87 kg category the -94 kg. and the +94 kg categories If we go to specific examples we have the Spanish Pere Coll, capable of lifting 116.25 kilos with a body weight of around 87 kg. Miguel Street Lifter capable of lifting more than 100 kg. weighing about 95 kg. or the Ecuadorian Xavier Overbar, who lifted 106.25 kg. weighing 91 kg. I think here we can see that,at the very least, the heaviest athletes do not have as great a handicap, as could happen in other modalities or sports, where heavyweights would have no chance against light weights. Several of you told me a detail to take into account, and that is thatin terms of relative weight, there is a clear difference. For example, for a 95 kilo athlete, lifting 100 kg. involves lifting 105% of his body weight. While for a 70 kg athlete lifting 100 kg. involves lifting 140% of his body weight. This would seem to indicate that, in a fictional world where light athletes lifted the same as heavy athletes, lighter athletes would have a great advantage when working only with their body weight, since it would represent a much higher percentage of their true capacity. . But the point is that in real life, as you can already guess, light athletes do not lift the same as heavy athletes, andit would be necessary to carefully analyze how the numbers and percentages vary.Therefore I give you the good news that I have taken the trouble to obtain real data from the world Street Lifting championship, analyze it and interpret it so that we can solve this mystery of pull-ups and body weight. Lets go for it.

In this article we are going to seea number of tips that will help you in the process of perfecting your muscle up, assuming that you have already managed to do it but it still turns out very ugly. For example when you raise one arm before the other, what we usually call "elbow destruction" or "chicken wing muscle up". Or when you need to use a lot of momentum with your legs, bending your knees and so on.Some of these tips will require work and effort, and others you can apply instantly to see improvements.To begin, let's make it clear what is considered a perfected muscle up: What is a strict muscle up like? 1. The range of motion should be complete, starting hanging completely with the elbows fully extended and ending up with the elbows completely locked in the bar dip position. 2. During the pull up part there should be no legs movement, the knees should not be bent nor the hip excessively flexed.

After having heard many times that"I'm bigger and heavier than you, that's why I can't do pull-ups"I decided to try to reliably verify if this is really the case, and the truth is that the result was quite surprising. Nowadays we have a booming discipline in which we have all theexamples we want of people of different weights trying to do pull-ups with the maximum possible added weight. Specifically, I am referring to Street Lifting or Weighted Calisthenics. In this discipline we have competitions whereathletes prepare to do a single repetition with the maximum possible added weight, both parallel dips, squats, muscle ups andpull-ups, which is what interests us in this article. Specifically, what is interesting is that in Street Lifting competitionsthe athletes are divided by body weight categories, from the lightest in the -66 kg category to the largest and heaviest in the +94 kg category.

In our latest articles we have analyzed all the guidelines that current scientific evidence gives us to make good training planning aimed at optimizing muscle mass gain as much as possible. And after that, I think it is time to move on to practice and see how these concepts are applied in a training routine. That is why today we are going to see afull body routine adapted for different levels that you can do 3 times a weekand with which you will be sure to obtain the best results for hypertrophy. We are also going to see some extra tips that will help you get the most out of these routines and a few more things, so let's get started. Summary of current scientific evidence on training for muscle mass gain Let's do a quick summary of what guidelines this routine should follow to be optimal according to the scientific evidence we have collected. First, in terms oftraining volume, we have a minimum of 10 effective weekly series per muscle group and a maximum of 20, except in the case of the legs which would be double. Regardingintensity, we must try to reach at least 80 – 90% of our capacity in each series, with a repetition range of between 6 and 20 for it to be effective. And as for theexercises, it should be a cohesive selection that works the different muscle groups in various planes or angles. If you want a detailed explanation of each of these aspects and others that I have not mentioned so as not to extend too much but that I will also take into account in the routine, you have thisarticle.

In this article I would like to analyze down to the smallest detail what a perfect, totally strict pull-up would look like under the most thorough standards I know. So we will analyze point by point the different characteristics that the perfect pull-up must have and the different parameters that may be debatable. We will see different points of view whether from calisthenics athletes, endurance competitors, police oppositions or Street Lifting athletes. So without further ado, let's go point by point analyzing each of the keys to execute this exercise in the cleanest way possible. 1. A strict pull-up must have full range of motion I think this is the most obvious, although that does not stop it from being constantly “desecrated” in competitions, record attempts, publications on social networks and so on. Additionally, there is a bit of disparity regarding what is conceived as a full range. For example, I personally believe thatthe full range begins hanging completely from the bar and with the elbows fully extended, however many of the most well-known calisthenics endurance athletes do not respect this, leaving a few centimeters of elbow flexion in each repetition and therefore not coming to extend completely. It's funny because if you ask them, they usually tell you that you have to extend the elbows completely, and in the regulations of all competitions it is usually the rule that you have to extend them completely, but then in practice it doesn't happen.

In recent articles we have been talking about different concepts that apply to hypertrophy or muscle mass gain according to the latest scientific studies. Well, most of this scientific information has been taken from the same study (you can see ithere), which I have been citing in each case. It is not really a study in itself, but acompilation of many studies on hypertrophy, specifically 248, in which the results are analyzed with respect to different aspectsto take into accountsuch as training volume, load, rest periods, exercise selection and some other variables. The point is that at the end of this compilation it offers you a super interesting and very useful table whereit summarizes the conclusions and recommendations to take into account according to the results of all this evidence, and that is what I want to bring you in this article. In this table we are going to see in a curated, direct and summarized way the consensual recommendations coming from an enormous amount of scientific evidence. The good thing is that these 248 studies that have been used as a base are the ones that remained after filtering an even larger number and discarding those that were not well designed, had conflicts of interest or did not meet a minimum of quality. So let's see what science tells us regarding: what loads to use, what volume of training to do, how often to train, how much rest to use, what exercises to do, and whether or not to reach muscle failure. As always, I also remind you that I will be speaking from the perspective of Calisthenics, but this article applies equally to people who train in the gym, who train weighted calisthenics or a combination of any training aimed at gaining muscle mass.

In past articles we have talked abouthow many sets to do to gain muscle mass,how many repetitions and with what load, whatcadence of movement to useetc. But all this is of no use if the sets we do are not what is known as effective sets. So in this article I want to make it perfectly clear to you what effective sets (and repetitions) are and what they are not, so that your workouts really help you achieve results. We are going to see practical examples from real life in which I will explain my case and that of my friend Ana, so that you can see the difference between effective sets in someone advanced and in someone intermediate/beginner. What are effective sets and reps and what are they for?

I recently analized a lot of scientific studies for the article I wrote abouthow many sets to do per muscle group. And I found some information that was tremendously shocking to me and that I can't help but share because it reveals things about calisthenics that perhaps are not taken into account today. So let's see what this information tells us, let's get started. I would like to warn you that we are going to talk about training, but remember that a very important part of gaining muscle mass is diet, which we will cover in other articles.

In this article I would like to make it clear to you once and for all and in a simple way how many sets to do for each muscle group for maximum hypertrophy, whether for calisthenics training, weighted calisthenics, weights or a combination of these. What I want is for you not to be left with doubts about whether your training has a low volume of work or too much, but rather to find the optimal point based on the most advanced knowledge today, both scientific papers and empirical knowledge from the most prestigious trainers. (Scientific references at the end of the article) For those who have already planned their training, it will help them check if they have an adequate number of sets, and for those who have not yet planned it, it will help them do it correctly and that from the beginning their training meets the requirements to effective. So let's get to it. Optimal training division for hypertrophy in Calisthenics Regarding the division of the training, to make it easier and more effective for you to calculate how many series you perform per muscle group, I recommend a push-pull-legs division as I believe it is the simplest and most effective way to divide a hypertrophy workout. where you will be clear that most of the exercises work the same muscles and therefore it will be easier to count how many sets you dedicate to each of them.

One of the most repeated doubts in terms of training is regarding the cadence of movement. Is it better to make the movement slow and controlled? Is it better to do the slow negative and the explosive concentric? Is there a difference if you want to train strength or hypertrophy? Is it necessary to make a stop at the end of the negative, at the end of the concentric? How many seconds should each cadence last? In today's article we are going to solve these doubts so that it is very clear to you how to optimize the cadence according to your objective, be it strength or hypertrophy and stop having these doubts, with practical examples so that you can apply them to your training right now. I would like to let you know that in this article I will be showing examples with calisthenics exercises but what we are going to explain is perfectly applicable to gym exercises, weighted calisthenics exercises, elastic band exercises and others. Also quickly leave myProzisdiscount code in case you want to buy supplements, sports equipment or healthy eating, keep in mind that with my YERAI code you have a 10% discount plus direct gifts plus points that can be accumulated and exchanged for more gifts. The code is entered at the bottom when you go to confirm the order. It is one of the best ways you have to support me to continue creating content so I thank you very much. During my career as a calisthenics athlete I had never trained with a goal of pure strength, nor pure hypertrophy, since I had always had other goals such as learning different tricks, competing and so on. But now I've been training for a few months with a clear goal of strength and hypertrophy and I've been learning, testing and applying different concepts that are giving me quite good results, and that I think will soon be reflected in my physical appearance and my ability, stay tuned so you don't miss it. One of these important concepts is the cadence of movement. Before we dive into cadence itself, let's explain the general differences between strength training and hypertrophy training.