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In this article we are going to explain some small tricks and technical details that will allow you to move more weight in the main exercises of weighted Calisthenics, specifically in weighted pull-ups, weighted dips and weighted muscle up.Weighted dipsThe first piece of advice is regarding the position of the head and torso. We tend to think that for a dip to be completely strict, you have to have a straight body, perpendicular to the ground, and a straight head looking to the front. But in weighted dips this is not the case. In order to get the most out of the movement and lift the most weight, you must lean your torso forward, bringing your chest to a position more parallel to the ground, with your eyes looking down as well. This will allow you to have a more comfortable lever for your pectoral and obtain its maximum strength. Weightlifters even do an abdominal crunch on the way down to try to flex their torso a bit more, and release this crunch on the way up so they get a little "push" from the release. This boost is minimal, but in situations where you are working close to your 1RM it can be very helpful. Another point to consider is the placement of the weight. You must try to keep it from not being too low, so that it does not cause you to swing more than necessary, and you must also squeeze it between your legs, so that it moves as little as possible. Having the weight pinched between your legs will help you to take advantage of the inertia that is generated when you go down (the weight goes backwards), so that it later helps you to "bounce" up.Pull upRegarding pull-ups, the first thing we are going to do is choose between prone grip (palms facing forward) or supine grip (palms facing you). This is more a matter of personal preference and your specific morphology, just choose the one that is most comfortable for you and notice that you can exert more force. In competition both grips are valid. Normally with the prone grip the start of the movement is a little more difficult but it is easier to finish it, and with the supine grip the start is facilitated but the final part is difficult. Another detail to take into account is that with the prone grip it is recommended to establish a slightly wider than normal separation of the hands, and with the supine grip a slightly narrower separation than normal. A technique that can help you a lot is the so-called "leg drive". It consists of applying a small movement with the legs just as you start to climb, so that it helps you slightly. You have to be very careful with this leg drive as it is allowed in competition but it has to be very light. If you do it by bending your knees or in a too obvious way, they will judge the repetition as null.

In this article we present a complete guide on how to combine Calisthenics and Gym, both for calisthenics athletes who want to combine with weights, and for gymbros who want to combine with calisthenics. I'm going to try to make the guide as complete as possible and touch on all the important points so that it's useful to you, so without further ado, let's get started.Why combine them?First, let's talk about why combine these two disciplines. I think the most important thing is that you do it if you practice one of the two and the other catches your attention. For example, there are many cases of people who go to the gym, but the ability of calisthenics athletes to do muscle up, handstand, planche, front lever, etc. is very interesting and would like to try and see how it goes. It also happens with calisthenics athletes who usually train in the park, but in winter they sign up for a gym to be able to train more comfortably and use some of the machines, dumbbells or free weights. Also another very common case is that of people who go to the gym and find it extremely boring and monotonous, while calisthenics seems very fun. And the same with calisthenics athletes who have been on the bars for many years, and need a change or a different stimulus. Also, regarding the main golas I think it is important that you only combine both disciplines if it is in line with your objectives. For example, if you are in the gym and one of your goals is to improve your body control, your agility, or learn some skills, it is a perfect fit to combine with calisthenics. Or if you are a calisthenic athlete and one of your goals is to improve your aesthetic appearance or increase your maximum strength, it is also a perfect match. However, if, for example, you are a calisthenic athlete and your goal is to focus on improving planche and front, or statics and dynamics, it does not make much sense for you to combine. Another important issue, which we already mentioned before, is convenience. Perhaps your discipline is calisthenics but you live in a very cold and rainy place and it is convenient for you to train in the gym a few days, or perhaps what you like is going to the gym but it is too far away and you have a calisthenics park next to your home, or some days you don't have time and prefer to stay at home training. These are cases in which you could get a lot out of combining both disciplines. Finally, experience has taught me that there is an important psychological issue, which is that some calisthenics athletes think that to get really big they need to lift weights, or to grow their legs, and no matter how much you try to argue against that belief they have it in their brain and you are not going to convince them. The same happens with people who go to the gym and, for example, feel that no matter how much they train their backs, the stimulus that pull-ups give them is not given by any machine or weight, and they are totally convinced of this. In those cases, I think it's great that they combine, since in the end the important thing is that you are happy with your training and feel that it is really effective, and the possible, let's say, placebo effect that this entails, will be really useful and beneficial. .

There are some keys to the psychological factor in training that are often underestimated and that will make your results noticeably better. These keys can directly result in you achieving your goals, instead of failing as happens to most people who set themselves a training regime. The main factor that we are referring to is integrating training as part of your life: you have to train, whatever the conditions, just like you have to eat, just like you have to drink water, etc. If you are traveling and have no equipment or park, you train on the floor and the wall. If you have a shoulder injury, you train your legs, if your knee hurts, you train your shoulders, if you have a very busy day and you don't have much time, you do 100 push-ups in 5 minutes wherever you are. If you can't leave the house because you have to take care of your cousin, you train at home. If you're sick with a cold, you train easy. Is it raining or is it very cold? You train at home. Just like when you are hungry you look for a way to eat, whatever the circumstances, just like when you are thirsty you look for a way to drink water, whatever the circumstances. This is how you have to treat training, you have to do it, in whatever way, whatever the circumstances. There are times when there are compelling reasons not to train, if you have a high fever it is normal that you do not train that day, if you are admitted to the hospital it is normal that you do not train that day, but apart from extreme cases, almost, almost always you can find a way to comply. One of the advantages of calisthenics training is that you can do it anywhere, even if you do not have adequate space or equipment, even if you normally train with weights, do crossfit or weightlifting, when you have no option to train as you like, you can resort to calisthenics as a substitute. InCalisteniappwe have in the routines section, a complete section ofroutines "at home"which are routines that can be done without equipment so there you have a wide variety of options to choose from.

To get to a good level in Calisthenics, one of the most important muscles that we must strengthen are those in the shoulder joint area, specifically the anterior deltoid, or what we colloquially know as "front shoulder". But it happens to be that this musculature is not only important at the level of strength, but also at the aesthetic level it gives a very positive aspect to our physique. Many people are not very clear about the exercises that best work this area, so today I bring you a list in which we will order exercises that involve the anterior deltoid, according to my personal criteria and expertise from worst to best.BiomechanicsBefore looking at the exercises that involve this muscle, let's try to understand a little why they do it. At a biomechanical level, the anterior deltoid is mainly in charge of the flexion of the arm, which would be the movement that we see in the image below: Therefore, all exercises that require strength to perform that shoulder flexion, even in different body positions, will have some involvement of the anterior deltoid. It also has an implication in the movement of adduction of the arm and internal rotation, but at the level of calisthenics we will focus more on the flexion of the arm. Now lets see the exercises:1. Push-upsThe classic floor push-ups do provide some stimulation to the anterior deltoids, but the range of motion is fairly limited, with most of the load being spread between the pectorals and triceps. So this exercise is not very effective for our shoulder. If we add incline, raising our legs, we will add load on the shoulder and range of motion to the arm flexion, so it would increase the intensity and be slightly more effective than regular pushups.

When we train calisthenics there are times when we take some concepts for granted, or have some wrong beliefs, or maybe we don't realize some details that could possibly be holding back our progress. In this article we will see some of the most frequent.1. Using useless exercisesIn calisthenics we have a practically infinite variety of exercises, and we can also use our creativity to add variants or "extras" that occur to us. But you have to be careful because sometimes those exercises are not giving us what we are really looking for. Especially this happens a lot with exercises that look impressive or flashy, but that really don't add much. Or exercises that you perform hanging or positioned on the bars in an almost acrobatic way when you could really do the normal "non-acrobatic" variant of it and it would be just as useful. It also happens with people who use elastic bands to work in a way that they really could do with basic exercises. When you include an exercise in your routine, check that it really is an exercise that works the muscles or skills you are looking for, check that you are not complicating the execution and that there are no simpler exercises to perform that are more effective. 2. Not being consistentThere are people who need everything to be perfectly in place in order to train, and as soon as there is something that does not fit well, they use it as an excuse not to train. For example, there are people who train during spring and summer and then when it's cold they stop. People who train in times when they have a lot of free time but when their schedules get a little complicated they stop. People who as soon as they feel some discomfort in some area of the body stop training completely... etc. With this predisposition to stop training so easily, it is difficult to obtain results, because those long breaks make you lose your progress. If you really want your training to be effective, you have to find a way to continue training consistently, adapting to different circumstances.

There is a type of routine that is widely used in the world of bodybuilding, especially for biceps curls, known for geterating a great stimulus for muscle growth. We are talking about the method known as “21”. The 21 basically consists of doing 7 full range repetitions, 7 partial range repetitions at the top of the movement and 7 partial range repetitions at the bottom. In this article we are going to see why this type of training can be interesting and effective for you and how to apply it to different calisthenics exercises. BENEFITS

The holy grail of the fitness world has always been trying to gain muscle mass and lose fat at the same time. When you've been learning about these issues for a while, you realize that the general consensus seems to be that the process to follow is to do a bulking phase, in which you gain muscle mass and also gain fat, and then a cutting phase, in which you lose that fat and also lose some of the muscle mass you gained, but not all of it, resulting in a net increase in muscle. Another general consensus is that gaining mass and losing fat at the same time is something that only occurs in beginners who are just starting out with training, but it is not possible in people who already have gained muscle and have been training for a long time. But now comes the interesting part, in recent years, leading voices in the "scientific" fitness community have begun to suggest that perhaps this "body recomposition" is possible even in advanced athletes, if certain guidelines are followed and optimized. At first it seems that, within the complexity of this body recomposition, it would be easier for people who are losing weight, with a hypocaloric diet. Although with the patterns that we are going to study below you can make a diet that in principle could be normocaloric or slightly hypercaloric and that also produces a drop in fat (without defying the laws of thermodynamics). In this article we are going to discuss what those factors would be to optimize, whether you are a beginner and want to get the most out of your possible body recomposition, or if you have been training for a while and want to try to achieve it.Diet close to normocaloricRecomposing your body, by definition, requires that your diet be close to the calories your body needs to maintain your current weight. If the diet has too few calories, you will inevitably lose fat and also muscle in different proportions, and if the diet has too many calories, you will inevitably accumulate fat, even though you manage to gain muscle mass. In case you have a significant excess of fat, you would have to follow a slightly hypocaloric diet, to try to lose that fat, but that the calories are not excessively low so that your muscle does have the possibility of growing. In case you do not have a significant excess of fat, the idea would be to eat a diet with just the calories your body needs to maintain itself, or slightly higher (about 200 or 300 kcal maximum). In the following guidelines we will see how to try to convert this small excess into muscle mass and not into fat accumulation. Regarding physical activity you have two options, you can modify the diet for the days you train, adding 100 or 200 more kcal. Or you can make an average between the calories you would need on training days and rest days (taking into account how many days a week you train and how many you rest) and use that average for every day. In the end, in the overall calculation of the weeks or months, the result would be equivalent. To measure all this and know exactly how many calories you need, we will use calorie measurement tools, such as freely available mobile applications. These types of applications, and even the most serious bibliographical references, can give you reference values taking into account your age, weight, height and so on, but the only way to know the real values for you is trial and error. You should also keep in mind that these values are not fixed forever, but rather they move as your body evolves. If you want more information on how to carry out these measurements and how to manage them as you evolve, I recommend the article on how to do bulking and cutting.

In this article, we will explain how to bulk and cut with calisthenics, so that you can achieve your goals. This article will be based on the experience of Yerai Alonso. The idea is to carry out a contrastive analysis that reflects the consistency and the true physical change after the whole process. From an aesthetic point of view, by having muscles, little fat and stay shredded, your physical appearance will be quite good. If what you want is to simply have an aesthetic body, the fastest way is to train so that you build muscle and keep your diet on track so that it is hypocaloric and you keep a low percentage of fat.

In this article, we will explain a shoulder routine that includes different exercises. From those that involve great complexity in their execution to the easiest to perform. You can find this routine onCalisteniapp, clickinghere.

Thanks to the votes of the post ofMarch 2021 greatest progress, @ferranarnau99 has been the winner of this month. About Ferran

In this article, we propose 6 calisthenics skills in order of increasing difficulty that you can easily practice at home. From beginner skills to more advanced moves without equipment and without leaving your home. PUSH UP 360

In this article, we will explain a very complete and easy-to-perform calisthenics exercise, since it does not require equipment or external elements, so you can easily incorporate it into your home workouts. We are talking about burpees, a multi-joint exercise that generates a lot of energy expenditure in a short time, so it can be especially useful for those who want to lose weight and burn fat, combined with a hypocaloric diet. Although the burpee is an easy exercise to perform on a technical level, it is very complete, since it targets both the upper and lower body. In addition, it helps you to increase explosive strength, coordination and cardiovascular endurance. The structure of the movement basically consists of a combination of a jump, a squat, a push-up position, perform a push-up, return and rise.