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            <title><![CDATA[How to Train Calisthenics to Improve Your Running Performance]]></title>
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            <pubDate>Mon, 19 Oct 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover how calisthenics can improve your running performance: which exercises to focus on, how to train for strength, and why it can help you run better.]]></description>
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            <title><![CDATA[Wrist Exercises for Calisthenics: Mobility and Warm-Up Without Equipment]]></title>
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            <pubDate>Thu, 15 Oct 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover the best wrist mobility and warm-up exercises for calisthenics. Rotations, progressions, and tips to protect your wrists during handstands and push-ups.]]></description>
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            <title><![CDATA[Calisthenics Supplements: Which Ones Work and Which Are Unnecessary]]></title>
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            <pubDate>Wed, 07 Oct 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Find out which supplements are worth taking if you train calisthenics (and which aren’t). Creatine, protein, caffeine, and more, backed by scientific evidence.]]></description>
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            <title><![CDATA[Latest Calisteniapp Update - v26.9.0]]></title>
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            <pubDate>Tue, 29 Sep 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[What's new in Calisteniapp v26.9.0: community comments, a new weighted calisthenics program with RPE, and improvements to the routine builder.]]></description>
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            <title><![CDATA[Complete Guide to Lower Trapezius Exercises in Calisthenics]]></title>
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            <pubDate>Wed, 23 Sep 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Want to train your lower trapezius? Improve your posture and technique in pull-ups and handstands. No equipment, with progressions]]></description>
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            <title><![CDATA[Hydration in Calisthenics: How Much Water You Need and When to Drink It]]></title>
            <link>https://calisteniapp.com/articles/hydration-calisthenics</link>
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            <pubDate>Mon, 21 Sep 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Find out how much water you need if you train calisthenics, when to drink it, and how hydration affects your strength and performance. A complete guide.]]></description>
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            <title><![CDATA[Glute Exercises in Calisthenics: The Complete No-Equipment Guide]]></title>
            <link>https://calisteniapp.com/articles/glute-exercises-calisthenics</link>
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            <pubDate>Mon, 14 Sep 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover the best glute exercises in calisthenics to train at home without weights. Glute bridge, isometric variations, progressions, and stretches.]]></description>
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            <title><![CDATA[Foods to gain muscle: what to eat if you train calisthenics]]></title>
            <link>https://calisteniapp.com/articles/food-to-gain-muscle-calisthenics</link>
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            <pubDate>Mon, 07 Sep 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover what foods to eat to gain muscle while training calisthenics. A complete list of proteins, carbohydrates, and healthy fats with examples and practical tips.]]></description>
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            <title><![CDATA[Calf Exercises in Calisthenics: Complete Equipment-Free Guide]]></title>
            <link>https://calisteniapp.com/articles/calf-exercises-calisthenics</link>
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            <pubDate>Tue, 25 Aug 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover the best calf exercises in calisthenics to train at home without equipment. Standing calf raises, single-leg, elevated, and progressions.]]></description>
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            <title><![CDATA[Latest Calisteniapp release - v26.8.0]]></title>
            <link>https://calisteniapp.com/articles/Latest-Calisteniapp-release-v26.8.0</link>
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            <pubDate>Wed, 19 Aug 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover what’s new in Calisteniapp versions 26.5 to 26.7: customised warm-ups, a load index, personal records, and photos in your logs.]]></description>
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            <title><![CDATA[How to Lose Fat Without Losing Muscle When You Train Calisthenics]]></title>
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            <pubDate>Tue, 18 Aug 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover how to lose fat without losing muscle through calisthenics training. Nutrition strategies, moderate caloric deficit, and training for real body recomposition.]]></description>
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            <title><![CDATA[Hamstring Exercises in Calisthenics: The Complete No-Weights Guide]]></title>
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            <pubDate>Wed, 12 Aug 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover the best hamstring exercises in calisthenics to train at home without weights. Nordic curl, leg curl, hip thrust and more, with step-by-step progressions.]]></description>
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            <title><![CDATA[Grip strength: how to improve it to do more pull-ups]]></title>
            <link>https://calisteniapp.com/articles/grip-strength-pull-ups</link>
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            <pubDate>Mon, 10 Aug 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Learn how to improve your grip strength to master pull-ups. Exercises, progressions, and tips for holding on to the bar longer without letting go.]]></description>
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            <title><![CDATA[Latest Calisteniapp Updates - v26.5.0 - v26.7.0]]></title>
            <link>https://calisteniapp.com/articles/Latest-Calisteniapp-Updates-v26.5.0-v26.7.0</link>
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            <pubDate>Wed, 05 Aug 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover what’s new in Calisteniapp from v26.5 to v26.7: customizable warm-ups, load index, personal records, and photos in your workout logs.]]></description>
            <category>Updates</category>
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            <title><![CDATA[Pistol Squat: Technique, Progressions, and How to Get It From Scratch]]></title>
            <link>https://calisteniapp.com/articles/pistol-squat-progressions</link>
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            <pubDate>Tue, 28 Jul 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Learn how to do the pistol squat step by step. Correct technique, muscles involved, common mistakes, and progressions from beginner to a full pistol squat.]]></description>
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            <title><![CDATA[Caloric Surplus: What It Is, How to Calculate It, and How to Apply It If You Train Calisthenics]]></title>
            <link>https://calisteniapp.com/articles/caloric-surplus</link>
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            <pubDate>Wed, 22 Jul 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover what a caloric surplus is, how to calculate it correctly, and how to apply it if you train calisthenics to build muscle without piling on extra fat.]]></description>
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            <title><![CDATA[What Equipment Should a Calisthenics Park Have]]></title>
            <link>https://calisteniapp.com/articles/equipment-calisthenics-park</link>
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            <pubDate>Mon, 20 Jul 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover what equipment a calisthenics park should have: bars, structures, stations, and key elements to train correctly.]]></description>
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            <title><![CDATA[Calorie Deficit: What It Is and How to Calculate It If You Train Calisthenics]]></title>
            <link>https://calisteniapp.com/articles/calorie-deficit-calisthenics</link>
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            <pubDate>Tue, 07 Jul 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover what a calorie deficit is, how to calculate it based on your activity level, and how to apply it if you train calisthenics to lose fat without losing muscle.]]></description>
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            <title><![CDATA[Human Flag in Calisthenics: Technique, Progressions, and Mistakes]]></title>
            <link>https://calisteniapp.com/articles/human-flag-calisthenics</link>
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            <pubDate>Wed, 01 Jul 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Learn how to do the human flag step by step. Muscles involved, progressions from scratch, common mistakes, and a routine to achieve it.]]></description>
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            <title><![CDATA[Strict Technique in Calisthenics: What It Is and How to Do It Properly]]></title>
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            <pubDate>Fri, 26 Jun 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[We define what strict reps in calisthenics are, why they matter, and how to apply them to every exercise.]]></description>
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            <title><![CDATA[At-Home Chest Exercises with Calisthenics (No Weights)]]></title>
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            <pubDate>Wed, 17 Jun 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[We show you the best calisthenics chest exercises to train at home without weights. Take note: progressions, push-ups, and a routine.]]></description>
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            <title><![CDATA[Leg Exercises in Calisthenics: Complete No-Equipment Guide]]></title>
            <link>https://calisteniapp.com/articles/leg-exercises-calisthenics</link>
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            <pubDate>Tue, 09 Jun 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover the best leg exercises in calisthenics to train at home without weights. Squats, lunges, pistol squats, and more with progressions.]]></description>
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            <title><![CDATA[How to Fix a Banana Handstand and Achieve a Straight Handstand]]></title>
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            <pubDate>Thu, 28 May 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Fix your banana handstand step by step and achieve a straight handstand with better technique, alignment, and body control.]]></description>
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            <title><![CDATA[Parallel Bar Dips: Complete Guide, Technique, Muscles, and Progressions]]></title>
            <link>https://calisteniapp.com/articles/parallel-bar-dips</link>
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            <pubDate>Tue, 12 May 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover how to do parallel bar dips correctly, which muscles they work, their benefits, common mistakes, and how to progress step by step.]]></description>
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            <title><![CDATA[How to Get Your First Push-Up Step by Step]]></title>
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            <pubDate>Fri, 01 May 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Learn how to get your first push-up from scratch with simple progressions, prep exercises, and practical tips to build strength step by step.]]></description>
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            <title><![CDATA[Creatine and Calisthenics: Benefits, How to Take It, and How Much You Need]]></title>
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            <pubDate>Tue, 21 Apr 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Learn how creatine works if you train calisthenics, what its benefits are, how much to take, and when to take it to improve strength and performance.]]></description>
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            <title><![CDATA[How Many Calories Do You Need if You Train Calisthenics?]]></title>
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            <pubDate>Thu, 16 Apr 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Here’s how to estimate the calories you need for calisthenics based on your body weight, goals, and activity level. Read the full guide.]]></description>
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            <title><![CDATA[How to do your first parallel bar dip]]></title>
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            <pubDate>Mon, 13 Apr 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Starting your calisthenics journey? Learn how to get your first dip from scratch with clear progressions and beginner-friendly exercises.]]></description>
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            <title><![CDATA[Shoulder Push-Ups: Variations, Technique, Common Mistakes, and Progressions]]></title>
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            <pubDate>Fri, 03 Apr 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Learn how to do the best bodyweight push-up variations for shoulder training. From pike push-ups to handstand push-ups, here’s the proper technique, common mistakes, and step-by-step progressions.]]></description>
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            <title><![CDATA[Scapular Retraction in Calisthenics]]></title>
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            <pubDate>Thu, 26 Mar 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Learn what scapular retraction is, which muscles are involved, and how to improve it with specific scapular exercises for calisthenics.]]></description>
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        <item>
            <title><![CDATA[Triceps Exercises in Calisthenics: Complete No-Weights Guide]]></title>
            <link>https://calisteniapp.com/articles/triceps-exercises-calisthenics</link>
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            <pubDate>Tue, 17 Mar 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover the best triceps exercises in calisthenics to train at home without weights. A complete guide to building strength and size with bodyweight.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[How Much Protein Do You Need If You Train Calisthenics?]]></title>
            <link>https://calisteniapp.com/articles/protein-needed-for-calisthenics</link>
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            <pubDate>Thu, 12 Mar 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Not sure how much protein you need per day if you train calisthenics to build muscle, recover better, and keep progressing? Here’s what you need to know.]]></description>
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        <item>
            <title><![CDATA[Learn Calisthenics tricks in the right order: Full Guide for All Levels]]></title>
            <link>https://calisteniapp.com/articles/order-calisthenics-tricks</link>
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            <pubDate>Mon, 09 Mar 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Learn the right order to master calisthenics skills and tricks, with progressions from beginner basics to advanced moves like front lever and planche.]]></description>
            <category>Calisthenics</category>
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            <title><![CDATA[What to Eat After a Calisthenics Workout: Recovery and Muscle Growth]]></title>
            <link>https://calisteniapp.com/articles/what-to-eat-after-calisthenics-workout</link>
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            <pubDate>Wed, 25 Feb 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover what to eat after calisthenics to optimize recovery, build muscle, and reduce fatigue. Maximize your results with the right post-workout nutrition.]]></description>
            <category>Nutrition</category>
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        <item>
            <title><![CDATA[How to achieve your first pull up]]></title>
            <link>https://calisteniapp.com/articles/first-pull-up</link>
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            <pubDate>Sun, 22 Feb 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Learn how to achieve your first pull-up from scratch with simple progressions, key exercises, common mistakes, and tips to progress faster.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Front Lever: The Complete Guide to Technique, Progressions, and Exercises]]></title>
            <link>https://calisteniapp.com/articles/front-lever-calisthenics</link>
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            <pubDate>Sat, 07 Feb 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Master the front lever with this step-by-step guide. Learn everything from correct technique and muscles worked to the most effective progressions and key exercises in calisthenics.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Biceps Exercises in Calisthenics: The Complete Guide Without Weights]]></title>
            <link>https://calisteniapp.com/articles/biceps-exercises-calisthenics</link>
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            <pubDate>Thu, 29 Jan 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover the best calisthenics biceps exercises. Learn how to build arm strength without weights using bodyweight movements, effective progressions, and expert technical tips.]]></description>
            <category>Tutorials</category>
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        <item>
            <title><![CDATA[Release v26.1.0]]></title>
            <link>https://calisteniapp.com/articles/Release-v26.1.0</link>
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            <pubDate>Mon, 26 Jan 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Calisteniapp v26.1.0: Apple Watch workouts, saved sessions, flexible reminders, Google Fit & Apple Health sync.]]></description>
            <category>Updates</category>
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            <title><![CDATA[Calisthenics for beginners: exercises and routine]]></title>
            <link>https://calisteniapp.com/articles/calisthenics-for-beginners</link>
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            <pubDate>Fri, 16 Jan 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Calisthenics routines for beginners, exercises by level, and complete workout to progress safely and effectively.]]></description>
            <category>Calisthenics</category>
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        <item>
            <title><![CDATA[Macronutrients: What They Are, Types, and How They Influence Athletic Performance]]></title>
            <link>https://calisteniapp.com/articles/macronutrientes-what-are</link>
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            <pubDate>Tue, 06 Jan 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Learn all about macronutrients: their roles, types, and the importance of nutrient timing for sports performance. Read our complete guide for athletes.]]></description>
            <category>Nutrition</category>
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        <item>
            <title><![CDATA[What to eat before your Calisthenics training]]></title>
            <link>https://calisteniapp.com/articles/What-to-eat-before-your-Calisthenics-training</link>
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            <pubDate>Sun, 04 Jan 2026 00:00:00 GMT</pubDate>
            <description><![CDATA[Not sure what to eat before training calisthenics? In this article, we explain the ideal pre-workout nutrition based on your specific type of training session.]]></description>
            <category>Nutrition</category>
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            <title><![CDATA[Calisthenic's Dragon Flag: complete guide with exercises]]></title>
            <link>https://calisteniapp.com/articles/dragon-flag-exercises</link>
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            <pubDate>Tue, 30 Dec 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[If you want to know everything about how to make dragon flags, here's a complete guide geared towards real progressions.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Release 25.12.0]]></title>
            <link>https://calisteniapp.com/articles/release-25.12.0</link>
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            <pubDate>Thu, 18 Dec 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Calisteniapp v25.12.0 introduces program pause, performance improvements, and the 10’ Workout Challenge 2026. No shortcuts, just better tools]]></description>
            <category>Updates</category>
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        <item>
            <title><![CDATA[All Calisthenics Static Holds Explained + Full Diagram]]></title>
            <link>https://calisteniapp.com/articles/calisthenics-statics</link>
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            <pubDate>Thu, 18 Dec 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[A detailed breakdown of all calisthenics statics. Learn about muscle activation, movement patterns, and precise execution for every isometric skill.]]></description>
            <category>Calisthenics</category>
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            <title><![CDATA[Calisteniapp 10' Workout Challenge]]></title>
            <link>https://calisteniapp.com/articles/10min-workout-challenge</link>
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            <pubDate>Thu, 11 Dec 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Start training or give your routines a boost with this 21-day Calisthenics challenge for all levels that will put your discipline to the test.]]></description>
            <category>Updates</category>
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            <title><![CDATA[Release 25.11.0 - A new beginning]]></title>
            <link>https://calisteniapp.com/articles/Release-25.11.0-A-new-beginning</link>
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            <pubDate>Mon, 17 Nov 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Calisteniapp is a symbol that represents our obsession with excellence, our essence, and the path we want to define for the next ten years.]]></description>
            <category>Updates</category>
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        <item>
            <title><![CDATA[Forearm Exercises in Calisthenics: Strengthen Your Grip Without Weights]]></title>
            <link>https://calisteniapp.com/articles/best-forearm-exercises</link>
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            <pubDate>Sat, 08 Nov 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Descubre los mejores ejercicios de antebrazo para calistenia. Mejora fuerza, agarre y control corporal con entrenamientos efectivos sin pesas.]]></description>
            <category>Tips</category>
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            <title><![CDATA[Top 20 best Ab exercises in Calisthenics]]></title>
            <link>https://calisteniapp.com/articles/best-ab-exercises</link>
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            <pubDate>Mon, 27 Oct 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover the 20 most effective ab exercises to train and strengthen your core through calisthenics.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[What's new in Calisteniapp v25.10.0]]></title>
            <link>https://calisteniapp.com/articles/whats-new-in-calisteniapp-v25.10.0</link>
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            <pubDate>Sat, 18 Oct 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[New unified planning in Calisteniapp: manage workouts, routines, and challenges in one place. Now with French support and improved stability.]]></description>
            <category>Updates</category>
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            <title><![CDATA[10 Calisthenics back exercises]]></title>
            <link>https://calisteniapp.com/articles/back-exercises-calisthenics</link>
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            <pubDate>Fri, 17 Oct 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover the 10 best calisthenics back exercises — strengthen your lats, traps, and rhomboids without using weights.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Calisthenics intermediate level routine]]></title>
            <link>https://calisteniapp.com/articles/Calisthenics-intermediate-routine</link>
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            <pubDate>Sat, 11 Oct 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover a complete intermediate calisthenics routine — full body, no equipment, and with progressions to keep building strength and muscle mass.]]></description>
            <category>Calisthenics</category>
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        <item>
            <title><![CDATA[Pull-Ups: Exercises, Benefits, and How to Progress]]></title>
            <link>https://calisteniapp.com/articles/pull-ups-guide</link>
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            <pubDate>Sun, 05 Oct 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Learn how to do pull-ups with this complete guide. Exercises, progressions, bar types, and more to build muscle and strength.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[10 Abdominal Plank variations]]></title>
            <link>https://calisteniapp.com/articles/abdominal-plank-variations</link>
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            <pubDate>Thu, 25 Sep 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover the 10 best types of abdominal plank to train your abs. Learn about the benefits, proper technique, and progressions for every level.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Health Benefits of Calisthenics]]></title>
            <link>https://calisteniapp.com/articles/calisthenics-benefits</link>
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            <pubDate>Tue, 16 Sep 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover the benefits of training calisthenics at home or outdoors. Improve your strength, posture, and fitness—no weights or machines needed.]]></description>
            <category>Calisthenics</category>
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            <title><![CDATA[5 Common Muscle Up Mistakes and How to Fix Them]]></title>
            <link>https://calisteniapp.com/articles/mistakes-muscle-up</link>
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            <pubDate>Fri, 12 Sep 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Si no te sale el muscle up o sientes que haces algo mal, descubre los errores más comunes y cómo corregir tu técnica.]]></description>
            <category>Tips</category>
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            <title><![CDATA[The Complete Guide to Calisthenics Ab Exercises (at home)]]></title>
            <link>https://calisteniapp.com/articles/calisthenics-abs-exercises</link>
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            <pubDate>Thu, 04 Sep 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Train your abs anywhere with calisthenics. Find out the best no-equipment exercises to build a solid core.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[10 Bodyweight Quad Exercises to Build Strength and Stability]]></title>
            <link>https://calisteniapp.com/articles/best-quadriceps-exercises-calisthenics</link>
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            <pubDate>Fri, 29 Aug 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[We share the best quadriceps exercises you can do to strengthen your legs using only your bodyweight, no equipment needed.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[What's new in Calisteniapp v25.8.0]]></title>
            <link>https://calisteniapp.com/articles/What's-new-in-Calisteniapp-v25.8.0</link>
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            <pubDate>Thu, 28 Aug 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover Calisteniapp’s new achievements system, faster offline workouts, and improved program planning. Train, progress, and reach your goals!]]></description>
            <category>Updates</category>
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            <title><![CDATA[Método Cluster: qué es y cómo aplicarlo para levantar más peso]]></title>
            <link>https://calisteniapp.com/articles/cluster-m</link>
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            <pubDate>Sun, 24 Aug 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover what the cluster method is and how to apply it to your training to build strength and lift more weight.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[How to improve your pull ups and make them strict]]></title>
            <link>https://calisteniapp.com/articles/improving-pull-ups</link>
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            <pubDate>Sun, 17 Aug 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
            <category>Calisthenics</category>
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            <title><![CDATA[How to do the muscle up (Calisthenics)]]></title>
            <link>https://calisteniapp.com/articles/how-to-muscle-up</link>
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            <pubDate>Fri, 08 Aug 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Calisthenics: The Ultimate Exercise Guide]]></title>
            <link>https://calisteniapp.com/articles/calisthenics-exercises</link>
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            <pubDate>Sun, 03 Aug 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Discover the best calisthenics exercises for beginners, intermediate, and advanced levels. Train for free at home or outdoors with this complete guide.]]></description>
            <category>Tutorials</category>
            <category>Calisthenics</category>
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        </item>
        <item>
            <title><![CDATA[How to Get Bigger Legs with Calisthenics: 5 Things You Need to Do Right]]></title>
            <link>https://calisteniapp.com/articles/calisthenics-leg-hypertrophy</link>
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            <pubDate>Fri, 25 Jul 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Legs and Calisthenics: Yes, You Can Build Muscle Mass (If You Do It Right)
Why so many calisthenics athletes have “chicken legs” and how to avoid it with 5 practical keys
For years, the same myth has been repeated: “You can’t build big legs with calisthenics.” But the reality is different. Youcanbuild leg muscle training only with your bodyweight—you just need intensity, progression, volume, and smart exercise selection. In this article, I’ll break down the 5 key reasons why so many people fail to make progress… and how you can avoid those mistakes.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[The Best Calisthenics Warm-Up for Shoulders, Wrists, Elbows, and Knees]]></title>
            <link>https://calisteniapp.com/articles/calisthenics-warm-up-routine</link>
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            <pubDate>Sun, 20 Jul 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Calisthenics Warm-Up: Joint-by-Joint Guide
One of the most common questions among people who train calisthenics is how to warm up properly—how to make it as effective as possible so you can perform at your best while preventing injuries.
In this article we’ll cover how to build the most efficient warm-up for both full-body sessions and for specific joints that often cause trouble, such as the shoulders, elbows, wrists, and knees.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Can You Learn the Handstand in One Afternoon? Key Tips]]></title>
            <link>https://calisteniapp.com/articles/Can-You-Learn-the-Handstand-in-One-Afternoon-Key-Tips</link>
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            <pubDate>Fri, 11 Jul 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Key tips for learning the handstand fast
Recently, the entire Calisteniapp team got together in person in Lanzarote to plan all the exciting updates coming in thenext versions of the app. While we were all together, we came up with a challenge related to the handstand.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[¿What's new in v25.7.0? ]]></title>
            <link>https://calisteniapp.com/articles/What's-new-in-v25.7.0</link>
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            <pubDate>Tue, 08 Jul 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Calisteniapp v25.7.0: Progress Smarter
At Calisteniapp, we're constantly evolving, and today we bring you an update packed with improvements to help you train better, more personally, and with smarter tracking. Ready to discover everything that’s new? 🧠💪]]></description>
            <category>Updates</category>
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        </item>
        <item>
            <title><![CDATA[Push-Day Calisthenics Workout for Muscle Growth]]></title>
            <link>https://calisteniapp.com/articles/Push-Day-Calisthenics-Workout-for-Muscle-Growth</link>
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            <pubDate>Thu, 03 Jul 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[One of the safest ways to make your training effective and reach your goals is to keep things simple, stick with your program over time, and understand exactly what you’re working on and why.
So, in today’s post I’m giving you a straightforward push-day routine that works whether you’re a beginner, intermediate, or advanced athlete. You’ll know how to do it, you’ll be able to keep it up over time, and—most importantly—it will deliver results.]]></description>
            <category>Tutorials</category>
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        <item>
            <title><![CDATA[Mastering the Pike Push-Up: Proper Form and Key Advantages]]></title>
            <link>https://calisteniapp.com/articles/Mastering-the-Pike-Push-Up:-Proper-Form-and-Key-Advantages</link>
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            <pubDate>Fri, 20 Jun 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Pike push-ups are one of the most useful exercises in calisthenics, yet they’re also among the most underrated and poorly executed.
In this article I’d like to go over the benefits of the exercise and the key points for doing it correctly.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[The Most Frequently Asked Questions About Calisthenics (and Their Answers)]]></title>
            <link>https://calisteniapp.com/articles/The-Most-Frequently-Asked-Questions-About-Calisthenics-(and-Their-Answers)</link>
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            <pubDate>Sat, 14 Jun 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[When you type “calisthenics” into Google, autocomplete reveals the community’s most frequently asked questions. Some of them make perfect sense; others verge on the hilarious. Below you’ll find the ten most common questions and their answers. I hope they clear things up for you!
1. Can you build muscle with calisthenics?]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[The Best Mindset for Your Training: Macro, Meso, and Micro Progress]]></title>
            <link>https://calisteniapp.com/articles/The-Best-Mindset-for-Your-Training:-Macro-Meso-and-Micro-Progress</link>
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            <pubDate>Fri, 06 Jun 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Are There Harmful Calisthenics Exercises? How to Do Them Safely]]></title>
            <link>https://calisteniapp.com/articles/Are-There-Harmful-Calisthenics-Exercises-How-to-Do-Them-Safely</link>
            <guid isPermaLink="false">bcaf9be8-8838-4661-9152-0d58de6eba99__i18n_en</guid>
            <pubDate>Fri, 30 May 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Extended Range in Dips, Pull-Ups and Push-Ups—Is It Worth It?]]></title>
            <link>https://calisteniapp.com/articles/Extended-Range-in-Dips-Pull-Ups-and-Push-UpsIs-It-Worth-It</link>
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            <pubDate>Fri, 23 May 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Unlock the Full-Body Benefits of Mike Tyson Push-Ups]]></title>
            <link>https://calisteniapp.com/articles/Unlock-the-Full-Body-Benefits-of-Mike-Tyson-Push-Ups</link>
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            <pubDate>Fri, 16 May 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[The Ab Crunch in Weighted Dips: Cheat or Legit Technique?]]></title>
            <link>https://calisteniapp.com/articles/The-Ab-Crunch-in-Weighted-Dips:-Cheat-or-Legit-Technique</link>
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            <pubDate>Sun, 11 May 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Using Resistance Bands in Calisthenics: The Right Way]]></title>
            <link>https://calisteniapp.com/articles/Using-Resistance-Bands-in-Calisthenics:-The-Right-Way</link>
            <guid isPermaLink="false">8bb3b810-d2ad-459a-a41c-d14f07303e10__i18n_en</guid>
            <pubDate>Fri, 02 May 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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?]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[What's new in v25.4.0]]></title>
            <link>https://calisteniapp.com/articles/whats-new-in-the-latest-version-of-calisteniapp-v25-4-0</link>
            <guid isPermaLink="false">437a23f4-d614-49d8-b57c-8c6349fa05d9__i18n_en</guid>
            <pubDate>Mon, 28 Apr 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Updates</category>
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        </item>
        <item>
            <title><![CDATA[Grip Training for Hyrox with Calisthenics]]></title>
            <link>https://calisteniapp.com/articles/Grip-Training-for-Hyrox-with-Calisthenics</link>
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            <pubDate>Fri, 25 Apr 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Unlock Longer Hold Times in Your Calisthenics Statics]]></title>
            <link>https://calisteniapp.com/articles/Unlock-Longer-Hold-Times-in-Your-Calisthenics-Statics</link>
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            <pubDate>Sat, 19 Apr 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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?]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Boost Your Hyrox Performance with Calisthenics (+ Routines)]]></title>
            <link>https://calisteniapp.com/articles/Boost-Your-Hyrox-Performance-with-Calisthenics-(+-Routines)</link>
            <guid isPermaLink="false">bade765b-34ef-4217-967b-7fbe5790a560__i18n_en</guid>
            <pubDate>Fri, 11 Apr 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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        <item>
            <title><![CDATA[Rest Times in Calisthenics: How Long You Should Rest Based on Your Goals]]></title>
            <link>https://calisteniapp.com/articles/Rest-Times-in-Calisthenics:-How-Long-You-Should-Rest-Based-on-Your-Goals</link>
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            <pubDate>Thu, 03 Apr 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[The Optimal Method to Increase Reps in Calisthenics Exercises]]></title>
            <link>https://calisteniapp.com/articles/The-Optimal-Method-to-Increase-Reps-in-Calisthenics-Exercises</link>
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            <pubDate>Sun, 30 Mar 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tutorials</category>
            <category>Calisthenics</category>
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        </item>
        <item>
            <title><![CDATA[Leg Drive in Weighted Pull-Ups: Instantly Boost Your Performance]]></title>
            <link>https://calisteniapp.com/articles/Leg-Drive-in-Weighted-Pull-Ups:-Instantly-Boost-Your-Performance</link>
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            <pubDate>Fri, 21 Mar 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[For a while now, I’ve been working on improving my weighted exercises during training—weighted dips, muscle-ups, squats, and pull-ups with added weight. It’s a really rewarding challenge and a well-rounded training method that keeps me motivated to push myself to the limit.
I’ve been sharing my workouts on social media, and one of the recurring comments I’ve gotten from Streetlifters (the specialists in weighted calisthenics) when they saw me doing pull-ups was to try loosening the chain so that the weight plates hang lower—around foot or ankle level.
At first, I didn’t really get why they were so insistent about this… until I tried it.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Can You Achieve a Natural Body Transformation with Calisthenics? Daniels Laizans’ Case]]></title>
            <link>https://calisteniapp.com/articles/Can-You-Achieve-a-Natural-Body-Transformation-with-Calisthenics-Daniels-Laizans-Case</link>
            <guid isPermaLink="false">b49357bb-1c0f-4f25-b8e1-ff05efd3640f__i18n_en</guid>
            <pubDate>Fri, 14 Mar 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Daniels Laizans is one of the greatest legends in calisthenics history—an athlete who defined an era, created his own style that influenced countless athletes, and won numerous championships at all levels, including multiple world titles.
But in recent years, he has been surprising us not for his competitive achievements, but for his incredible physical transformation.
How is it possible that Daniels has undergone such a change? What has he done to achieve it? Could it have happened naturally, or is there a chance he took shortcuts?]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Optimized Calisthenics Workout for Building Muscle Mass]]></title>
            <link>https://calisteniapp.com/articles/Optimized-Calisthenics-Workout-for-Building-Muscle-Mass</link>
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            <pubDate>Fri, 07 Mar 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[After spending a lot of time analyzing, studying, and testing the best strategy for gaining muscle mass based on current training knowledge, scientific studies, and recommendations from top professionals, one thing has become clear to me:
To achieve muscle growth, you need to provide the muscle with a stimulus close to muscle failure, with a volume of sets that ensures this stimulus reaches all muscle fibers.
That's why I came up with a simple routine to achieve this optimal stimulus, which I'll present below.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Training Isn’t a Battle—It’s a Joyful Experience]]></title>
            <link>https://calisteniapp.com/articles/Training-Isn't-a-BattleIt's-a-Joyful-Experience</link>
            <guid isPermaLink="false">16a546c4-a4a2-43bf-9da9-52c26ee571fc__i18n_en</guid>
            <pubDate>Fri, 28 Feb 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Lately, I've been thinking about those messages we see on social media, where some influencers try to sell us the idea that training—whether at the gym or in the park—is a daily struggle, an epic battle against suffering and inner demons. This trend of dramatizing workouts caught my attention, turning them into something unnecessarily epic that, in my opinion, pushes a lot of people away.
Where does this image come from?
I've seen people talk about training as if they were fighting an internal war—wearing hoodies, headphones, dark clothing, and taking on such a serious attitude that they look like they’re starring in a war movie. The idea being sold is that every set is a fight against yourself, that going to the gym is like facing an invisible enemy. And sure, there are moments of real effort, those times when an exercise gets tough or you're pushing close to failure. But in reality, training is a very different experience.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Progression in Handstands in Calisthenics: From Balance to Perfection]]></title>
            <link>https://calisteniapp.com/articles/Progression-in-Handstands-in-Calisthenics:-From-Balance-to-Perfection</link>
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            <pubDate>Sat, 22 Feb 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Progression in Handstands: From Balance to Perfection
One of the most common mistakes I’ve observed in skill training is the obsession with achieving the strictest and most perfect technique from the very start. It’s common to see people attempting a handstand with fully locked arms, ears aligned over the biceps, head between the shoulders, a completely straight back with posterior pelvic tilt, extended legs, and pointed toes—without even having learned how to balance first. In other words, they try to perform the hardest version of the handstand without going through the essential phase of “learning to do it wrong” progressively.
The Mistake of Seeking Perfection from the Start]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Calisthenics Exercises That Even Advanced Athletes Do Incorrectly (And How to Fix Them)]]></title>
            <link>https://calisteniapp.com/articles/Calisthenics-Exercises-That-Even-Advanced-Athletes-Do-Incorrectly-(And-How-to-Fix-Them)</link>
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            <pubDate>Fri, 14 Feb 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[One of the most important values in calisthenics is respecting strict technique when performing exercises, including full range of motion.
Over the more than 20 years of development that modern calisthenics has had as a sport, we have always taken pride in the cleanliness of our movements and the beauty of our execution compared to other sports or training methods.
Exercises like pull-ups, dips, push-ups, muscle-ups, planches, and more—if they weren’t done properly with clean technique, they weren’t considered worthy of a calisthenics athlete.]]></description>
            <category>Tips</category>
            <category>Calisthenics</category>
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        </item>
        <item>
            <title><![CDATA[5 Calisthenics Exercises I Taught Incorrectly (and Now Regret)]]></title>
            <link>https://calisteniapp.com/articles/5-Calisthenics-Exercises-I-Taught-Incorrectly-(and-Now-Regret)</link>
            <guid isPermaLink="false">5a5bba8b-a589-46f1-9e5a-feab902b9ecb__i18n_en</guid>
            <pubDate>Fri, 07 Feb 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Over the more than 10 years I’ve been posting content about calisthenics and training in general, I’ve made many mistakes—some of which I really regret.
You see, there are certain exercises or specific techniques that I repeatedly recommended or demonstrated in my videos and articles, only to realize over time that they were incorrect, not ideal, or even potentially harmful.
Today, I want to go over five exercises or techniques that I explained incorrectly and how they should actually be done.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Changelog Calisteniapp 25.1.0 (30/01/2025)]]></title>
            <link>https://calisteniapp.com/articles/Changelog-Calisteniapp-25.1.0-(30012025)-eng</link>
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            <pubDate>Thu, 30 Jan 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[AtCalisteniapp, we’re always working to bring you the best training tool possible. That’s why we’re excited to introduce this update, which includes new features and improvements that we’ll go over below.
But before that, we want to congratulate everyone who completed theReset Mission! It’s been a true display of discipline and daily effort. This challenge has helped us kick off the year in the best way possible, and now it’s time to use that momentum to keep training consistently and reach our goals. Also, just a quick reminder that the Reset Mission is saved under the "Challenges" section, so you can take it on whenever you want.
This update will be rolled out progressively to all users, so if you haven’t received it yet, you should see it in the next few days.]]></description>
            <category>Updates</category>
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        </item>
        <item>
            <title><![CDATA[The Most Misunderstood Movement: The Butt Wink in Squats]]></title>
            <link>https://calisteniapp.com/articles/The-Most-Misunderstood-Movement:-The-Butt-Wink-in-Squats</link>
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            <pubDate>Thu, 23 Jan 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[In the world of training, certain exercises or movements sometimes become the "black sheep." Cheating in different lifts, behind-the-neck pull-ups, and even, in recent years, the deadlift, have turned into enemies within the community. The moment they appear on social media, alarms go off, and hundreds or even thousands of people flood the comments to warn of the “sacrilege” happening on screen.
Often, there’s a reason behind these reactions, as certain movements or techniques come with risks that you need to understand. If you decide to perform those exercises, you should be prepared to handle them. For example, with the deadlift, if your back rounds during the lift, you need to understand the risks and the potential for injury.
However, other times, this social alarm is unwarranted, taken out of context, or based on a misunderstanding. That brings us to today’s topic: the butt wink in squats.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[How to Achieve Multiple Goals in Calisthenics Effectively]]></title>
            <link>https://calisteniapp.com/articles/How-to-Achieve-Multiple-Goals-in-Calisthenics-Effectively</link>
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            <pubDate>Thu, 16 Jan 2025 00:00:00 GMT</pubDate>
            <description><![CDATA[Over the more than 10 years I’ve been sharing calisthenics content and helping people achieve their goals, I’ve noticed that it’s very common for beginners in this sport to have an initial burst of enthusiasm for achieving multiple goals at once.
For example, many people have a broad goal of getting in shape, gaining some muscle mass, leaning out, and looking more aesthetic. At the same time, they might also want to learn some signature calisthenics moves, like the muscle-up, handstand, or even progress toward a planche or front lever.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Push vs. Pull in Calisthenics: Which Should You Prioritize?]]></title>
            <link>https://calisteniapp.com/articles/Push-vs.-Pull-in-Calisthenics:-Which-Should-You-Prioritize</link>
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            <pubDate>Tue, 31 Dec 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[A Curious Phenomenon in Calisthenics: Push vs. Pull Patterns
There’s a fascinating phenomenon in calisthenics that most people are unaware of at first. However, if you’ve been training for a few months, you’re probably starting to notice it.
You see, as you train for a while, you’ll realize that some exercises come more naturally to you than others. For instance, you might find push-ups and dips easier, but pull-ups are much more challenging.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Weighted Calisthenics vs. Traditional Calisthenics: Which Is Better?]]></title>
            <link>https://calisteniapp.com/articles/Weighted-Calisthenics-vs.-Traditional-Calisthenics:-Which-Is-Better</link>
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            <pubDate>Mon, 30 Dec 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[After more than 10 years training calisthenics at the park, this past year I’ve been combining it with gym sessions to train weighted calisthenics, also known as Streetlifting.
In my case, it hasn’t just been about occasionally going to the gym to add some weight; I’ve made it a priority. I created a training periodization plan and steadily improved my numbers, training with weights at least three times a week.
This has allowed me to truly experience what it’s like to train with added weight and to appreciate the differences, advantages, and disadvantages compared to traditional calisthenics. In this article, I’d like to share my insights, hoping it might help you in your own training journey.]]></description>
            <category>Tips</category>
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            <title><![CDATA[Creating and Designing Calisthenics Routines is an Art—Learn It with Me]]></title>
            <link>https://calisteniapp.com/articles/Creating-and-Designing-Calisthenics-Routines-is-an-ArtLearn-It-with-Me</link>
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            <pubDate>Sun, 22 Dec 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Recently, I heard a phrase from a trainer I deeply respect that stuck with me. The phrase was: "There’s nothing predetermined, nothing fixed—routine design is an art."
Reflecting on this, I realized something. After designing the majority of the 500 free routines we have on Calisteniapp, the 40 training programs (each with 3 to 6 phases, and every phase containing its weekly routines), the 24 adaptive Evo routines, and the 19 21-day challenges (each with 3 to 4 daily routines for different levels and equipment), we’re talking about approximately 2,200 routines created over the years just for Calisteniapp.
To this, I would add the routines I’ve designed for myself, for people I’ve trained in person and online, as well as those I’ve created for tutorials and YouTube or Instagram videos, among others.]]></description>
            <category>Tutorials</category>
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        <item>
            <title><![CDATA[Ladder Routines: The Best Calisthenics Workouts]]></title>
            <link>https://calisteniapp.com/articles/Ladder-Routines:-The-Best-Calisthenics-Workouts</link>
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            <pubDate>Tue, 17 Dec 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[In calisthenics training, there are different types of routines, each with its own characteristics, use cases, and benefits. However, between 2002 and 2013, during the old-school era, a specific type of routine emerged that seemed to hold something special.
The athletes who followed these routines appeared to respect and revere them, seeing them as a challenge fit only for the best. Most importantly, these routines seemed to deliver incredible results.
Both in terms of aesthetics and endurance, the top calisthenics athletes in the world made these routines a cornerstone of their training. Over the years, they’ve remained a go-to method for the true beasts of the newer generations.]]></description>
            <category>Tips</category>
            <category>Calisthenics</category>
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        </item>
        <item>
            <title><![CDATA[Pull-Ups: Can You Build a Balanced Physique with Just One Exercise?]]></title>
            <link>https://calisteniapp.com/articles/Pull-Ups:-Can-You-Build-a-Balanced-Physique-with-Just-One-Exercise</link>
            <guid isPermaLink="false">fbac7c5f-1caf-4461-aa19-dabb250e80f6__i18n_en</guid>
            <pubDate>Sun, 08 Dec 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Pull-ups are one of the most complete and effective exercises in calisthenics. Primarily targeting the lats and biceps, this movement also engages secondary muscles such as the traps, deltoids, core, and even the pecs. But here’s an interesting question: can you build a balanced and impressive physique by doing only pull-ups, without incorporating other exercises into a full routine?
While it’s not the most efficient approach to training, consistent high-volume work can yield surprising results. Over time, even secondary muscles, typically just stabilizers, can receive enough cumulative stimulus to grow. This raises the fascinating idea of how massive, consistent repetition of a single exercise can impact muscle development in ways we often overlook.
The Case of Gero Arias]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Top 5 Calisthenics Tricks That Are Easier Than They Look]]></title>
            <link>https://calisteniapp.com/articles/Top-5-Calisthenics-Tricks-That-Are-Easier-Than-They-Look</link>
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            <pubDate>Thu, 05 Dec 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[When I started practicing calisthenics over ten years ago, one of the things that fascinated me the most was the ability to not only stay fit and healthy but also to learn tricks and skills that presented a real challenge.
These tricks not only allowed me to showcase my strength and abilities but also kept me motivated to continue progressing, aiming to master even more difficult moves. Thanks to this, my training sessions became much more enjoyable, varied, and stimulating, constantly pushing me to improve.
Unfortunately, back then, there wasn’t much information available, so I had to teach myself. I experimented with different tricks I discovered in old Street Workout videos.]]></description>
            <category>Tutorials</category>
            <category>Calisthenics</category>
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        <item>
            <title><![CDATA[Progression from Standard Push-Ups to One-Arm Push-Ups and Beyond [+Routines]]]></title>
            <link>https://calisteniapp.com/articles/Progression-from-Standard-Push-Ups-to-One-Arm-Push-Ups-and-Beyond-+Routines</link>
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            <pubDate>Mon, 25 Nov 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[One of the key features of calisthenics, making it incredibly fun and appealing to those who value self-improvement, isthe ability to progress while learning new exercises and more challenging variations.
For instance, someone who trains at the gym or practices sports like weightlifting or powerlifting might see months of progress reflected in adding a few kilograms to their favorite lift.
In contrast, a calisthenics enthusiast might achieve something far more visual—like progressing from standard pull-ups to a muscle-up. This distinct characteristic of calisthenics is often a driving force behind why people become hooked on this beautiful discipline and are motivated to continue improving in every aspect.]]></description>
            <category>Tutorials</category>
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        <item>
            <title><![CDATA[Easily Understand Training Plans for Calisthenics]]></title>
            <link>https://calisteniapp.com/articles/Easily-Understand-Training-Plans-for-Calisthenics</link>
            <guid isPermaLink="false">0704cf9a-2036-4774-944f-535c17ce458b__i18n_en</guid>
            <pubDate>Mon, 18 Nov 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[When we start our fitness journey, we might feel overwhelmed by seemingly complex training methods. Trainers talk about microcycles, macrocycles, mesocycles, periodization, and other concepts that can make it all sound like an intellectual challenge far beyond our grasp.
This can leave us feeling a bit "useless" when it comes to designing our first training routines, as we might think we need to master these concepts to create a decent plan. Consequently, we may feel like we can’t succeed without the help of one of these highly knowledgeable trainers.]]></description>
            <category>Tips</category>
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            <title><![CDATA[3 exercises to get the Full Planche]]></title>
            <link>https://calisteniapp.com/articles/3-exercises-to-get-the-Full-Planche</link>
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            <pubDate>Sat, 09 Nov 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[My story
About 6 years ago (in 2018) I was at my best in planche, it was easy for me to do elements like full planche and even some more difficult variations, but unfortunately I had an injury in the area of ​​my right forearm, which I thought had affected my biceps tendon. This made me have to stop abruptly with all the static and dynamic elements and go back to training only basics.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Weighted Calisthenics (Streetlifting) main exercises and their technique]]></title>
            <link>https://calisteniapp.com/articles/Weighted-Calisthenics-(Streetlifting)-main-exercises-and-their-technique</link>
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            <pubDate>Sat, 26 Oct 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[In today's article we are going to look at the main weighted calisthenics exercises and some technical aspects of their execution.
Weighted pull-ups]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Tutorial: elbow dips and Russian push ups +ROUTINE]]></title>
            <link>https://calisteniapp.com/articles/Tutorial:-elbow-dips-and-Russian-push-ups-+ROUTINE</link>
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            <pubDate>Mon, 21 Oct 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[In today's article we are going to see a quick tutorial so that you can do Russian push-ups and elbow dips today, with a very simple technique.
For both movements you have to follow the same process, let's look at it first with the dips.
Elbow dips]]></description>
            <category>Tutorials</category>
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        </item>
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            <title><![CDATA[How to train your back at home without equipment + ROUTINE]]></title>
            <link>https://calisteniapp.com/articles/How-to-train-your-back-at-home-without-equipment</link>
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            <pubDate>Tue, 15 Oct 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[One of the biggest advantages that calisthenics offers as a training method isthe possibility of working your muscles and doing effective routines without the need for equipment.
Although bar parks are characteristic of our sport, there aremany people who train calisthenics at home, simply doing exercises on the floor, on a wall, with a box and almost nothing else
But this approach has a small problem, back and biceps training. You see, using only the floor, the wall and some bench or box it is very easy to do super complete push workouts (pectoral, triceps, shoulders, upper trapezius), leg workouts, abdominal workouts, cardio workouts, and so on.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Headstand: tutorial, advantages and disadvantages, is it worth to learn it?]]></title>
            <link>https://calisteniapp.com/articles/Headstand:-tutorial-advantages-and-disadvantages-is-it-worth-to-learn-it</link>
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            <pubDate>Tue, 01 Oct 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[The headstand is a variation that is often used in yoga and break dance, in which you place yourself in an inverted position supporting yourself with your hands and head.Compared to the normal handstand, it is a much simpler variation since these 3 supports make it easier to maintain balance.
I recently published anarticle on tips to improve the handstandand someone told me that I should recommend this headstand as a progression to learn how to do the handstand since it is very necessary and helps a lot.
In today's article we are going to analyze if this is true, what advantages there are to practicing this handstand, what problems or disadvantages it can bring us, a small tutorial to do it and much more. Let's get started.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[How to treat and heal INJURIES and PAIN in CALISTHENICS]]></title>
            <link>https://calisteniapp.com/articles/How-to-treat-and-heal-INJURIES-and-PAIN-in-CALISTHENICS</link>
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            <pubDate>Tue, 01 Oct 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Calisthenics training is usually quite gentle on the joints and very healthy in general, as long as it is well planned and no serious mistakes are made in technique or intensity selection. But, even so, there is a small percentage ofpeople who can see their progress frustrated by the appearance of some pain, discomfort or injury.
In today's article we are going to see what is the protocol that I personally apply when I encounter a problem of this type tosolve it as soon as possible, so that it does not affect my training and does not appear again in the future.
In my experience, the most common pains or injuries in calisthenics occur in the wrists, elbows, shoulders and the muscles peripheral to these joints. The protocol that I am going to describe below has helped me to eliminate problems of this type and prevent them from happening again, so let's see what it consists of.]]></description>
            <category>Tips</category>
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            <title><![CDATA[How to combine Calisthenics with other sports]]></title>
            <link>https://calisteniapp.com/articles/How-to-combine-Calisthenics-with-other-sports</link>
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            <pubDate>Mon, 16 Sep 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Many people who want to train calisthenics look to combine it with some other sport. The most common cases in my experience tend to be martial arts, athletics and ball sports such as soccer or basketball.
Whether because that sport is their main occupation and goal or because they simply like it and don't want to stop practicing it, these people want to knowhow to correctly combine both disciplines and get better results, so that is what we are going to analyze in this article.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Definitions of "Calisthenics" and "Street Workout", similarities, differences, context and historical evolution]]></title>
            <link>https://calisteniapp.com/articles/Definitions-of-"Calisthenics"-and-"Street-Workout"-similarities-differences-context-and-historical-evolution</link>
            <guid isPermaLink="false">725aedd7-2e7a-4d51-a80c-e38543d8f664__i18n_en</guid>
            <pubDate>Fri, 13 Sep 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Is Calisthenics the same as Street Workout? What's the difference?
When modern calisthenics first appeared in the early 2000s and began to gain popularity worldwide, from 2011 onwards, it was better known as “Street Workout”.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[10 Tips to get the Handstand FAST]]></title>
            <link>https://calisteniapp.com/articles/10-Tips-to-get-the-Handstand-FAST</link>
            <guid isPermaLink="false">29b8bc8e-7245-4651-9363-34835317a15b__i18n_en</guid>
            <pubDate>Sat, 07 Sep 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[When it comes to learning how to do a handstand, there are different approaches, different styles and methodologies. But in my experience, some of them are long, tedious and frustrating, and others get results much faster and more consistently.
In this article I would like to explain 10 tips that will speed up your learning process of this movement a lot and will prevent you from getting frustrated or feeling like you can't do it.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[How to do a Handstand Push-up: 5 step guide]]></title>
            <link>https://calisteniapp.com/articles/How-to-do-a-Handstand-Push-up:-5-step-guide</link>
            <guid isPermaLink="false">7bff66f3-c1d4-4ddc-9bd5-1a641187d93b__i18n_en</guid>
            <pubDate>Tue, 27 Aug 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[When a person starts their journey in Calisthenics training, one of their key goals is usually to master the handstand, among others. But our sport has the characteristic that you can always keep moving forward and learning new movements, andwhen you get the handstand you usually set the goal of going for the handstand push-ups.
In this article we are going to review how to get the handstand in the first place, in case you still don't master it and then we are going to see how to get the handstand push-ups, as well as some other extra advice that will be very useful for this and other movements.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Calisthenics: The best type of exercise for your mental and psychological state]]></title>
            <link>https://calisteniapp.com/articles/Calisthenics:-The-best-type-of-exercise-for-your-mental-and-psychological-state</link>
            <guid isPermaLink="false">24c019d7-6487-419f-8958-3ba11ce44b3e__i18n_en</guid>
            <pubDate>Fri, 16 Aug 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Apart from the obvious benefits of calisthenics as a sport, such as improved fitness, health, body composition and increased strength,there is also a psychological aspect that is not often talked about and that is very important.
Performing physical activity has an immediate effect on ourmood, a short-term effect on ourbody perception and our self-esteem.
But specifically in the case of calisthenics the benefits are even greater:]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Calisthenics vs. Bodybuilding: Which one you should Choose Based on Your Goals]]></title>
            <link>https://calisteniapp.com/articles/Calisthenics-vs.-Bodybuilding:-Which-one-you-should-Choose-Based-on-Your-Goals</link>
            <guid isPermaLink="false">9b808cd5-1138-44e4-90e9-677d13a69a63__i18n_en</guid>
            <pubDate>Thu, 08 Aug 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Calisthenics training is not usually used to maximize muscle mass gain, since it is usually considered that the optimal option in this case is bodybuilding.
This is largely true, although it could be questioned and analyzed in more detail, but what is clear is thatCalisthenics training has unique characteristics that give it a series of obvious advantages:
It requires less time]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[3 Calisthenics exercises that will INJURE you]]></title>
            <link>https://calisteniapp.com/articles/3-Calisthenics-exercises-that-will-INJURE-you</link>
            <guid isPermaLink="false">a3c4409d-b28a-4b32-b567-6ce174744c3b__i18n_en</guid>
            <pubDate>Fri, 02 Aug 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[I have always been a supporter of the idea that there are no exercises that are inherently harmful, that it is something that depends on many factors, butthere are cases that are so clear and have caused so much damage that it is difficult to deny the evidence.
You see, there is a concept in training to talk about whether an exercise is harmful or not that is summed up with the phrase “the dose is the poison.”
For example, deadlifts are often classified as harmful exercises, but if a moderately trained person were to do deadlifts with very light weight and with correct technique, say for example with 40 kilos (80 lbs), it would be almost impossible for them to get injured. Because their body can perfectly handle the load and no structure is compromised.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Does the front lever and planche work for gaining muscle mass?]]></title>
            <link>https://calisteniapp.com/articles/Does-the-front-lever-and-planche-work-for-gaining-muscle-mass</link>
            <guid isPermaLink="false">4641b7e2-4e24-4195-ac32-c16dbb45919c__i18n_en</guid>
            <pubDate>Fri, 26 Jul 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Since calisthenics became popular as a sport and training method, one of the aspects that attracted the most attention was itshighly difficult static exercises: planche, front lever, back lever, human flag… To the point that many people wanted to train Calisthenics just to master these elements.

Over the years, many people have wondered, and have asked me, if these static exercises also serve to gain muscle mass, since perhaps they would like to get the planche, the front and so on but they would not mind gaining muscle mass in the process, so let's see.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Use your self-talk to improve your training results]]></title>
            <link>https://calisteniapp.com/articles/Use-your-self-talk-to-improve-your-training-results</link>
            <guid isPermaLink="false">baa82f68-68bb-4399-a20f-8d416ef129fb__i18n_en</guid>
            <pubDate>Wed, 17 Jul 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[During my experience training calisthenics, training all types of people and helping many of you improve your results, there has always been something that has caught my attention and that I have tried to correct when we speak in person.
Something that I think usually goes unnoticed but is very important. Something that has a greater effect than you may think and that could increase your results very significantly. I meanhow you talk to yourself.
You see, for me it is a common experience to ask someone to do an exercise that I know they can do, or a number of repetitions that I am sure they can achieve and that the first thing he tells me, almost instantly, is“I can't”or something similar.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Is electromyography reliable to know which muscles work in an exercise?]]></title>
            <link>https://calisteniapp.com/articles/Is-electromyography-reliable-to-know-which-muscles-work-in-an-exercise</link>
            <guid isPermaLink="false">9c623ff5-e602-45c8-8221-ac888cdeac71__i18n_en</guid>
            <pubDate>Thu, 11 Jul 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[If you have ever researched which exercise is best for a certain muscle, which variant is most effective or which muscle is the main one involved in a trick or movement, it is likely that you have come across people who answer this question based on readings of electromyography,devices with electrodes that measure the electrical impulse received by a certain muscle.
At first it may seem like a fairly accurate and logical method to resolve this type of issue and, many times,it is presented as the definitive test to know muscle activationbut… is it really such a reliable method?
After seeing some quite dubious or controversial statements about some exercises using this method I decided to investigate the subject in depth and today I am going to show you what weak points electromyography has, what it can really be used for, what other methods we can use to know the muscles involved in an exercise and much more.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Key to improve your Pull Ups: control and optimize the swinging]]></title>
            <link>https://calisteniapp.com/articles/Key-to-improve-your-Pull-Ups:-control-and-optimize-the-swinging</link>
            <guid isPermaLink="false">24d631cd-67b4-4c9b-9062-d5349720a562__i18n_en</guid>
            <pubDate>Sat, 22 Jun 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[When we do strict pull-upsthere is a small sway, a minimum swingthat may barely be perceptible, but which is much more important than it might seem, because if we do not manage it well, it can become something that prevents us from progressing. However, if we know how to control it well, it can help us get more and better repetitions.
Poor balance coordination in pull-ups is one of the most common mistakesand the one I have never seen the least talked about, being a mistake that lowers your performance, preventing you from performing all the repetitions you could, making the execution less clean. and, if you do it with weight, making your lift poorly executed and therefore being able to lift less weight.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[How to modify your Calisthenics exercises to optimize them for muscle gains (Science explained)]]></title>
            <link>https://calisteniapp.com/articles/How-to-modify-your-Calisthenics-exercises-to-optimize-them-for-muscle-gains-(Science-explained)</link>
            <guid isPermaLink="false">e1d436b8-4551-4877-8e66-ae3b4fe71054__i18n_en</guid>
            <pubDate>Mon, 17 Jun 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[After a few decades of scientific research regarding training and muscle mass gain, in which many efforts have been made and the focus has been placed on aspects that have later turned out to be not relevant, it seems that finallythe evidence is converging on two key aspects that are proving clearly relevant and effective.(References at the end of the article)
What does this mean? That after much confusing research that did not seem to be entirely useful in practice,a mass of scientific studies are now being formed that show that there are two training patterns that give better results for muscle mass gain than the alternatives.What are these two guidelines? Let's see it:]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[The Best diet to optimize your TESTOSTERONE according to Science]]></title>
            <link>https://calisteniapp.com/articles/The-Best-diet-to-optimize-your-TESTOSTERONE-according-to-Science</link>
            <guid isPermaLink="false">78a85d2f-da82-4f18-888f-77285f83a5e1__i18n_en</guid>
            <pubDate>Sat, 15 Jun 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[The average testosterone levels of today's Western population are falling little by little, year after year, sothe average levels of young people between 20 and 40 years old today are lower than those of their grandparents in their 50s.I recently publishedan articletalking about this topic, in which I explain what is the main and determining reason for this drop and how to solve it to have optimal levels. And in passing I mentioned, obviously, the issue ofhaving a healthy diet that favors your hormonal levels.Well, people commented telling me to talk in more detail about the diet with respect to testosterone, and I thought it was very interesting to do an articleanalyzing some studies so that we can see what is the best diet to optimize your testosterone, according to science, which is the best way we have to know the truth. Also, I think the results will surprise you because they may not be what you expect.]]></description>
            <category>Nutrition</category>
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        <item>
            <title><![CDATA[Locking your elbows or knees on your training ¿is it safe? ¿is it better or worse for gaining muscle mass?]]></title>
            <link>https://calisteniapp.com/articles/Locking-your-elbows-or-knees-on-your-training-is-it-safe-is-it-better-or-worse-for-gaining-muscle-mass</link>
            <guid isPermaLink="false">c5cc17ab-dd4d-4024-a90a-6c8904021615__i18n_en</guid>
            <pubDate>Thu, 30 May 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Since my beginnings in the world of calisthenics, social media, YouTube and more, I have always been a faithful advocate of performing exercises at full range, which, by definition, involve locking the elbows.
In general, I think that most people over the years have agreed with me, although many have really struggled to understand what it means to lock their elbows, as I explained in another article. But well, leaving that aside, I have always received support on this issue. BUT, it is also true that always, whenever I talk about elbow locking, there are some comments saying that it is harmful, RIP elbows, that it is dangerous for the joint, etc. and some others saying that this reduces muscle tension and that if you want to gain mass it is better not to lock.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[The only reason why TESTOSTERONE levels are getting lower each year]]></title>
            <link>https://calisteniapp.com/articles/The-only-reason-why-TESTOSTERONE-levels-are-getting-lower-each-year</link>
            <guid isPermaLink="false">7c848def-aa20-4bd3-8b94-4931e7cfdfe1__i18n_en</guid>
            <pubDate>Mon, 20 May 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[The average testosterone levels of people between 20 and 40 years old today are lower than those of their grandparents when they were 50 years old. What's going on? What is this due to and how can we solve it? What does science say about it? In this article we are going to see what is the main cause of this problem and how to easily solve it.

First we are going to analyze the reasons that are currently usually given for this decline, what the internet gurus and broscience tell us about what is happening, and then we will see if this is confirmed by science and how to act accordingly.

One of the first factors blamed for this drop in levels isthe influence of toxins and chemicals in our environment, such as parabens in hygiene or cosmetic products, plastic packaging or pesticides used in agriculture. But is this proven by science?

The current evidence on this issue at the moment is based mainly on animal studies or in vitro studies, and the studies that exist in humans are associative anddo not show a really significant effect, so we can say that there is not sufficient and clear evidence to say that this issue is really affecting. Furthermore, what does seem likely is thatif these chemicals were really affecting us, the effect would be very slight, and we will see why below.
But first, let me inform you, especially those who live in Europe, that this issue is highly regulated, for example, parabens in hygiene and cosmetic products have clear limits so that the quantity is not dangerous, and they must also be clearly indicated on the label.

Also, due to the bad press that these compounds have had, most companies have decided to stop using them, often displaying a label that indicates “free of parabens”, so they are no longer so present in our daily lives. Also in agricultural products produced in Europe, there is very strong regulation on which chemicals can be used and which are not allowed, so it is not as simple as farmers or companies using the chemicals they want even if they are harmful.]]></description>
            <category>Nutrition</category>
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        </item>
        <item>
            <title><![CDATA[Height in Calisthenics: Pros and cons]]></title>
            <link>https://calisteniapp.com/articles/Height-in-Calisthenics:-Pros-and-cons</link>
            <guid isPermaLink="false">5a33f6fc-95b5-4230-bf78-0b2147a9578d__i18n_en</guid>
            <pubDate>Mon, 13 May 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[With the time that calisthenics has been active as a known sport and followed worldwide, it is already evident that one of the determining factors for this sport is the height of the person who practices it, but does it affect all modalities? equally? Is it equally good or bad to be short or tall if you do basics, if you do tricks or if you do weighted calisthenics? What advantages or strengths do tall athletes have? Are there more important factors than height? In this article we are going to try to answer all these questions and more.
Why being tall or short is a factor to take into account in Calisthenics
First of all, we are going to analyze why height matters, which is a question that many people kind of knows, but do not know how to explain exactly.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Are imaginary exercises useful for anything? Science review]]></title>
            <link>https://calisteniapp.com/articles/Are-imaginary-exercises-useful-for-anything-Science-review</link>
            <guid isPermaLink="false">79bf8731-ce26-4aa5-a094-b06f401e0efa__i18n_en</guid>
            <pubDate>Tue, 07 May 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[You probably remember this man but, if he doesn't ring a bell, I'll quickly summarize what happened to him. Years ago, a video of his went viral in which he recommended training with "imaginary weights", so that you performed the muscle contraction as if you were lifting a dumbbell, but it was only in your mind.
The virality of this video was in a mocking tone, since it seemed that this concept of "mental exercises" was totally implausible.

Well, after so many years, it is possible that science has proven him right... in some aspects, but not in others. In this article we are going to see what was true in the method of mental exercises, what part was pure science fiction and how we can improve our training thanks to it.

To analyze this topic we are going to divide it into 3 sections. Mental training to improve motor skills. Mental training to increase strength. And finally, mental training to gain muscle mass.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[About push-up challenges on the internet and its faulty execution]]></title>
            <link>https://calisteniapp.com/articles/About-push-up-challenges-on-the-internet-and-its-faulty-execution</link>
            <guid isPermaLink="false">5d4c493d-6fad-4752-90f5-00affd003047__i18n_en</guid>
            <pubDate>Mon, 29 Apr 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[I have been watching push-up challenges on the internet for many years and there is something that they all have in common, something that everyone does wrong, even those who, just before starting the challenge, say that they are going to do them 100% strict, that they are going to do them full range of motion, etc. They still do it wrong.Nobody, in any push-up challenge, ever… completely locks their elbows, they never fully extend at the top. Not even when, before starting the challenge, they say that it must be extended completely, they never carry it out.

The concept is simple, extending completely is not extending at 90%, nor at 95%, extending completely is... extending as much as possible, until the elbow is locked.]]></description>
            <category>Tips</category>
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        <item>
            <title><![CDATA[How should you manage your breathing during strength training?]]></title>
            <link>https://calisteniapp.com/articles/How-should-you-manage-your-breathing-during-strength-training</link>
            <guid isPermaLink="false">d74192b6-e6e9-4ea2-ae25-bebf5bdbeba5__i18n_en</guid>
            <pubDate>Wed, 24 Apr 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[One of the most classic pieces of advice from your friend at the park or the typical gym bro is related to breathing, they usually tell you something like that if you control your breathing you will get everything you want and more, and that your PRs are going to increase considerably.

Today we are going to see what is true in this, if it is a myth or if controlling your breathing really serves a purpose, what would be the correct way to do it and much more, let's get started.
In which aspects can correct breathing help when performing an exercise?
First of all, I think we have to define what function breathing can have when performing a strength exercise, and in this case we have two functions, both related to pressure, but in totally different terms. The first isto create intra-abdominal pressure to improve the stability of the trunk, and the second is to relieve blood pressure and avoid the problems caused by maintaining high pressure for continuous periods of time.We are going to explain these two functions with examples, so that it is better understood. Regarding the function of creating intra-abdominal pressure, we are referring tofilling the lungs, trying to inflate not only the rib cage area, but also the abdominal area. This is usually known as diaphragmatic breathing and consists of trying to fill the lungs while expanding the abdominal area using the diaphragm, giving the appearance that they are filling from the bottom up, and without having that sensation of inflating only the upper part of the chest.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Minimalist Calisthenics training - How to do it in less than 20 minutes with no equipment]]></title>
            <link>https://calisteniapp.com/articles/Minimalist-Calisthenics-training-How-to-do-it-in-less-than-20-minutes-with-no-equipment</link>
            <guid isPermaLink="false">cdfc9ee4-dbf8-4021-9601-faf2154744d4__i18n_en</guid>
            <pubDate>Tue, 09 Apr 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[One of the situations that can slow down our progress in training are “involuntary” breaks, for example when we go onvacationand we do not have access to our usual training place,when we have to studyand we do not have much time to train or when we havedifficult work schedulesor other responsibilities.

Most of the time these situations are a relatively valid excuse for not training, and few people will reply to you about your decision. But if we analyze it carefully we will see that it is an excuse and thatyou could really continue training quite effectively, managing to at least lose very little of your progress, sometimes even improving or continuing to progress towards your goals.]]></description>
            <category>Tutorials</category>
            <category>Calisthenics</category>
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        </item>
        <item>
            <title><![CDATA[If you are not progressing in Calisthenics, it may be because of this "hidden" factors]]></title>
            <link>https://calisteniapp.com/articles/If-you-are-not-progressing-in-Calisthenics-it-may-be-because-of-this-"hidden"-factors</link>
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            <pubDate>Thu, 28 Mar 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Normally when you start calisthenics, in the first few months, you usually see rapid and constant progress. But, from there, it is no longer so simple and there may be stages of stagnation for different reasons.

The most common way to try to overcome these plateaus is to improve training, changing exercises, trying to improve your planning, dedicate more days, try other routines, etc.But there are other reasons that can affect and to which you may not be paying as much attention. So in this article we are going to see those ignored reasons and how to solve them so that you can continue moving forward without problems.
Your calisthenics plateau may be due to your own body weight
One of the most limiting factors for progress in calisthenics is the body weight of the person practicing it. This is obvious, since it is the weight that you have to move in the different exercises. But in my experience there are people who refuse to see it or have a very biased view of reality.

For example, it has happened to me several times to try to make a person understand that if they want to progress they must reduce their body fat percentage, since this is extra weight that contributes nothing. Upon hearing this, the person seems like they don't want to talk about that topic, they try to change the conversation to training topics, or they refuse to accept that reality, implying that "I don't really have that much fat either" or making excuses like “My legs are very heavy”. No, it is not your legs that weigh you down a lot, it is the accumulated fat that you have in your body that weighs you down.]]></description>
            <category>Tips</category>
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            <title><![CDATA[How to start training WEIGHTED PULL UPS and DIPS]]></title>
            <link>https://calisteniapp.com/articles/How-to-start-training-WEIGHTED-PULL-UPS-and-DIPS</link>
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            <pubDate>Mon, 18 Mar 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Why train dips and weighted pull-ups
One of the branches of calisthenics that is growing more widely in recent years isStreetLifting. Consisting of doing basic calisthenics exercises such as pull-ups, dips, muscle ups or squats with added weight.

In my opinion, Street Lifting seems like an incredible sport, sinceit combines aspects of calisthenics and Powerlifting creating a spectacular result. Starting from the basis of body weight control exercises such as basic calisthenics movements,we add the factor of maximum strength when using added weight, but, to obtain the best results, you are obliged not to have excess body fat since this It would worsen your performancein all exercises except the squat.

Therefore,we get incredibly strong athletes who maintain Streetlifter demigod physiques and lift brutal weights. In the case of the best in the world, it is normal for them to lift significantly more than their own body weight in pull-ups and several times their body weight in dips. We even already have cases of athletes who lift a good part of their own body weight in muscle up.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[How to keep training while injured and get results]]></title>
            <link>https://calisteniapp.com/articles/How-to-keep-training-while-injured-and-get-results</link>
            <guid isPermaLink="false">cc048474-870d-46ca-b778-4227943ac87e__i18n_en</guid>
            <pubDate>Tue, 12 Mar 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[One of the biggest problems in the career of every person who wants to train, whether for aesthetics, performance, health or any other reasons, is the issue of injuries.

You are progressing, everything seems to be going well, you are having perseverance and, suddenly, an injury arrives that truncates your aspirations.

At this moment, when you have just been injured, you have the perfect opportunity to give up, you have the best excuse to stop training. You can go back to being a lazy person who doesn't train, deep down you may even feel some relief.

You go to the doctor and, with his characteristic “prudence,” he tells you to take 2 months of complete rest, you already have your excuse. To everyone who asks you:“Hey, haven't you started training? How are you doing?”You can tell them your sad story about how you were injured and have to rest for two months.

But, deep down, even if you don't even want to think about it, even if you try to avoid bringing that idea to the forefront, you know that in reality you could continue training without a problem, you have an injured shoulder, not all of your joints, you can train legs, abs, and if you care enough, you may be able to train your chest, back and maybe even your shoulder itself.

The question is: will you have the necessary strength to continue training? Or will you use the excuse of the poor injured guy who can't do anything?
If you want to avoid falling into that trap, if you want to do things well and achieve your goals no matter what, I recommend following the action protocol that I am going to explain to you below:

First of all,if it is a traumatic injury, such as a possible sprain or break, you should go to the doctor so that they can perform the necessary tests and give you a correct diagnosis.

I recommend that you do not trust 100% of what they tell you in the emergency room, since, in my experience, they often give you a quick diagnosis without sufficient tests.If you suspect that it may have been something more serious, for example a tendon or ligament tear, make an appointment with your family doctor or traumatologist to find out for sure.Once this is done, or in cases where it is not a traumatic injury, but rather a discomfort, pulled muscle or possible tendinitis, I recommend going to the physiotherapist. Doctors tend to be excessively cautious in their recommendations, giving you complete rest for months. When the current scientific consensus agrees that this is not optimal.The physio will know how to treat your problem so that it heals faster, he will know how to tell you what exercises you can do to improve the injury and prevent it from recurring and he will also be able to advise you on what exercises that involve other muscle groups or joints you can trainso that you do not have to keep absolute rest.

Both in my personal experience, and based on current evidence, I believe that a visit to the physio is enough, in most cases you do not need to continue going week after week. I would only recommend continued visits in cases of old injuries that have become chronic and in specific cases of rehabilitation.]]></description>
            <category>Tips</category>
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            <title><![CDATA[One Arm Push up TUTORIAL - Technique, tips, exercises and routine]]></title>
            <link>https://calisteniapp.com/articles/One-Arm-Push-up-TUTORIAL-Technique-tips-exercises-and-routine</link>
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            <pubDate>Tue, 05 Mar 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Movement analysis and technique
The one-hand push-up is an advanced movement that requires a lot of strength in the pectoral and triceps, with some collaboration from the anterior deltoid. In addition, it requires good propioception to position yourself and control the movement andprior adaptation work to prevent injuries in your wrist, elbow or shoulder.

To begin, we are going to analyze the technique of this movement. From my point of view, the key is tofind an adequate leg spread distance, since it is what makes the execution easier.

By only having 3 support points, you must form a well-positioned triangle that has good stability so that you don't lose your balance. There are people who are able to do it with their legs closer together and there are people who need to do it with their legs spread really far.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Everything about MUSCULAR FAILURE and its possible uses in hypertrophy]]></title>
            <link>https://calisteniapp.com/articles/Everything-about-MUSCULAR-FAILURE-and-its-possible-uses-in-hypertrophy</link>
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            <pubDate>Sun, 03 Mar 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[What is muscular failure?
To begin, let's define what muscle failure is. There is no fully agreed upon definition currently, but it is understood that muscle failure isthe moment in which, during a certain exercise, your muscles do not allow you to complete one more repetition. Even if you try with all your might. This is usually technically called momentary muscle failure or volitional failure.

Although, as good calisthenics athletes that we are, it is worth clarifying the issue of technique. It is true that sometimes, by completely sacrificing the exercise technique, using kipping, inertia, swings and so on, we can get some extra repetitions. But this is not recommended since it would involve other muscles that are not the main ones in the exercise and poses a high risk of injury.

It is very typical that at that moment of trying to scratch one more repetition you make some bad movement with your neck or back and it causes you to pull a muscle, in addition to the fact that you are simply cheating the movement. Therefore, it is recommended that if we reach failure, it is always trying to maintain the correct technique in the exercise. This is commonly known as a technical failure.The clearest way to identify muscle failure is by looking at the speed of the concentric part, that is, the speed of the part of the repetition where you have to contract the muscles involved and they shorten. If you record a video in which you do a set to failure, you will be able to see that the speed of the negative remains more or less stable, butthe concentric slows down little by little, slower and slower, to the point that you cannot even move. You can't take it anymore and you fail.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[New study reveals that the MIND-MUSCLE connection works for BUILDING MUSCLE]]></title>
            <link>https://calisteniapp.com/articles/New-study-reveals-that-the-MIND-MUSCLE-connection-works-for-BUILDING-MUSCLE</link>
            <guid isPermaLink="false">f4f5ee5b-d390-4c70-b14d-321a6a25a2d7__i18n_en</guid>
            <pubDate>Sat, 03 Feb 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[In the world of fitness there have always been athletes who have promulgated themind-muscle connection, having all your attention focused on the muscle you are working to make it grow bigger. Today we are going to see a study that analyzes whether this really works or not, with some surprising results. And let's see how to apply it to our training.
Study on mind-muscle connection, muscle mass gain and strength
First, let's see whatthe studyspecifically analyzed and what the results:

30 untrained subjects were divided into two groups, one that would focus on the muscle that was working (internal focus) and another that would focus on the result of the movement (external focus).

This means that one of the groups would do the exercises, which in this case were the biceps curl and the quadriceps extension with all their attention focused on the contraction of the specific muscle they were working. While the other group would do the same exercises but with their attention focused on something external, which in this case was the movement of the weight they were lifting.

They trained for 8 weeks, 3 days a week doing 4 sets of between 8 and 12 repetitions. After the intervention, both changes in strength in the biceps curl and quadriceps extension and muscle mass gains in these muscles were measured.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Effects of using your Smartphone while training - New study]]></title>
            <link>https://calisteniapp.com/articles/Effects-of-using-your-Smartphone-while-training-New-study</link>
            <guid isPermaLink="false">28d0063b-1dc2-4aeb-ba6a-9360b0c8f2ee__i18n_en</guid>
            <pubDate>Fri, 26 Jan 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[One of the biggest problems we face today is the dependency created by Smartphones and social media. We have the need to constantly check for notifications and the feeling of not being able to be “bored” for more than 10 seconds without the fervent need to look at Instagram, YouTube, Facebook, Tiktok or any other social network or entertainment source.

I think we all know that this is a problem in itself, which we already discussed inthe article about dopamine, but now we have a study that directly analyzes how this affects our training performance.

Specifically, we are talking aboutthis study, in which the participants, 16 trained adults, did 3 sets of squats to failure with 80% of their 15 rm before and after two interventions: one intervention was watching 30 minutes of a NASA documentary , and the other was to watch 30 minutes of social media.

The results show us that,after watching the 30 minutes of social networks and doing the squat series, the participants had a significant increase in the perception of fatigue, that is, they felt more tired compared to the same series done after watching the documentary. Additionally, after watching social media,they were able to do 15% fewer total repetitionscompared to when they watched the documentary.
The authors' interpretation suggests that watching social networks is demanding for your brain, it produces mental fatigue. You are constantly bombarded with intense, short and successive stimuli that play with your dopamine and, in addition, you constantly feel FOMO (fear of missing out) and you do not want to miss the latest posts or interactions.

When you enter the social media game you are worried about who likes your posts, who watches your stories, who follows you or unfollows you, who sends you messages… and all of this affects in some way your mental health related to your status and your social reputation.

On the other hand, in a more fitness-related aspect, seeing supernatural physiques (pun intended) and people doing incredible things, having a good time and always being super handsome and attractive affects your self-perception and your mental state.

Your physique, your training and abilities, and ultimately your life in general, will seem worse compared to what you are constantly seeing on these social networks.]]></description>
            <category>Tips</category>
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            <title><![CDATA[How to learn the most about Calisthenics training. Respect the Old School!]]></title>
            <link>https://calisteniapp.com/articles/How-to-learn-the-most-about-Calisthenics-training.-Respect-the-Old-School!</link>
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            <pubDate>Fri, 19 Jan 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[It seems that currently in the fitness community we are having a turbulent time, we have a quite complex situation with the issue of criticism, gossip, reactions, controversies and more. This in itself is a problem that generates a lot of noise for people who simply want to learn how to train better.

But there is also another situation that I have been observing for some time and that I think not so many people have realized. And it would be useful for them to know and will help them navigate and get the most out of this complex community.
In recent years we have had a series of meteoric careers of young guys who suddenly become super viral, super well-known and who become rich by uploading many videos. To these young star influencers we must add an orbit of channels that react, comment, criticize and analyze every step that each of these kids takes.

This may have a certain value, especially at the level of entertainment, motivation, inspiration, but it also has a negative side, let me explain:

These kids are normally genetic prodigies, very hard-working and disciplined, they have charisma and train very hard, but they have a weak point which is their own youth. They still do not have much experience, they have not accumulated much wisdom, in some cases it has been seen that they do not know how to train very well, sometimes they give some advice that we could classify as a bit of "bro science", they perform techniques that are not recommended or lead to your body to unnecessary extremes.

Curiously, from what I have seen and, analyzing the history of older channels, as these people acquire greater wisdom, they become more experienced, they mature in their knowledge and practices regarding training and, therefore, they give better advice and are better references to learn and imitate… there they have already passed that “hype”, that peak of popularity, and the next young and promising mega star with colossal genetics has already appeared.]]></description>
            <category>Tips</category>
            <category>Calisthenics</category>
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            <title><![CDATA[Is it better to do PARTIAL REPS for gaining MUSCLE MASS?]]></title>
            <link>https://calisteniapp.com/articles/Is-it-better-to-do-PARTIAL-REPS-for-gaining-MUSCLE-MASS</link>
            <guid isPermaLink="false">28f76f92-48cf-4664-93e9-b8b2b037d45a__i18n_en</guid>
            <pubDate>Sun, 14 Jan 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[Several recent studies have sparked controversy since they seem to indicate that partial range repetitions are better for hypertrophy, for building muscle, than the full range of motion.

In this article we're going to look at what those studies say exactly, how to apply them in your workouts, and how this affects the whole topic of full range of motion in calisthenics.
Studies comparing different muscle extensions
To analyze this topic, we are going to review the results of several studies, the first of which isthis one from 2021, in which hypertrophy on the leg was compared after weeks of doing seated femoral curls with one leg versus lying femoral curls with the other.

At the end of the study, the muscle volume of the hamstrings increased by 14% in the leg that curled seated versus only 9% in the leg that curled lying down.

According to the authors, this seems to indicate that training the muscle in a greater stretch is beneficial in hypertrophy, since in the seated curl the hip is flexed and this causes the hamstrings to be more stretched in the initial position.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Calisthenics Push Routine designed by Science for max Hypertrophy]]></title>
            <link>https://calisteniapp.com/articles/Calisthenics-Push-Routine-designed-by-Science-for-max-Hypertrophy</link>
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            <pubDate>Tue, 02 Jan 2024 00:00:00 GMT</pubDate>
            <description><![CDATA[After having analyzed in different articleswhat science says regarding optimizing your training for the maximum possible muscle mass gain, I bring you apush routine designed under those precepts. If you want to review the evidence on hypertrophy on which this routine is based, you can take a lookhere.

With this routine we will trainpectorals, shoulders (anterior deltoid specifically) and triceps. I have divided it by levels and it is designed to be done once a week for beginners and twice a week for intermediate or advanced.

As for breaks, they would be a minimum of 2 and a maximum of 3 minutes between sets and exercises. Modify it depending on how difficult the routine is for you.

The structure of the routine will be as follows:

-1 exercise at strength range(between 1 and 5 repetitions) (2 sets)
-3 exercises at hypertrophy range(between 6 and 20 repetitions) (3 sets each)
-1 "finisher" exercise at endurance range(+20 repetitions) (1 set)

The idea would be thatin each exercise you reach 80 - 90% of your capacity, therefore close to technical failure, in the specified repetition range.

Remember that it is important that you adapt the routine to your ability, especially based on the criteria thatyou must be close to failure in the stipulated repetitions, therefore if you are far from failure, change the exercise for a more difficult variant or include some intensity technique.
If you have questions about what any of the exercises are or how to perform them correctly, Calisteniapp has them for free and with a video and explanatory text. You just have to enter the name of the exercise in the search bar on the app.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Creatine Benefits that you probably didn't know]]></title>
            <link>https://calisteniapp.com/articles/Creatine-benefits-that-you-probably-didn't-know</link>
            <guid isPermaLink="false">bdeb454c-ce6e-4be7-b159-6c046a8fe989__i18n_en</guid>
            <pubDate>Sun, 31 Dec 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Nutrition</category>
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            <title><![CDATA[Don't make this mistake setting your goals: How to train smart and achieve everything you want]]></title>
            <link>https://calisteniapp.com/articles/Don't-make-this-mistake-setting-your-goals:-How-to-train-smart-and-achieve-everything-you-want</link>
            <guid isPermaLink="false">9ed67974-8bf2-44e0-b39f-abdc97e67e5a__i18n_en</guid>
            <pubDate>Sun, 17 Dec 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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            <title><![CDATA[How does your body weight affect your pull ups: real data analysis]]></title>
            <link>https://calisteniapp.com/articles/How-does-your-body-weight-affect-your-pull-ups:-real-data-analysis</link>
            <guid isPermaLink="false">1888f512-22da-4860-a318-2c25240c09ec__i18n_en</guid>
            <pubDate>Mon, 11 Dec 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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            <title><![CDATA[Tips to perfect your Muscle Up]]></title>
            <link>https://calisteniapp.com/articles/Tips-to-perfect-your-Muscle-Up</link>
            <guid isPermaLink="false">8ef5d5d6-fbfa-4805-a2e8-079f6b23bc09__i18n_en</guid>
            <pubDate>Sun, 26 Nov 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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        <item>
            <title><![CDATA[How much does BODY WEIGHT affect PULL UPS?]]></title>
            <link>https://calisteniapp.com/articles/How-much-does-BODY-WEIGHT-affect-PULL-UPS</link>
            <guid isPermaLink="false">e9292efb-61ff-4d06-9807-b9480c31fb66__i18n_en</guid>
            <pubDate>Sat, 18 Nov 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[FULL BODY routine designed by SCIENCE for maximun MUSCLE MASS gain]]></title>
            <link>https://calisteniapp.com/articles/FULL-BODY-routine-designed-by-SCIENCE-for-maximun-MUSCLE-MASS-gain</link>
            <guid isPermaLink="false">367dc9ff-d9a5-49a0-81bf-f2710ae7fa72__i18n_en</guid>
            <pubDate>Mon, 13 Nov 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tutorials</category>
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        <item>
            <title><![CDATA[Description of the perfect Pull Up under the most strict criteria]]></title>
            <link>https://calisteniapp.com/articles/Description-of-the-perfect-Pull-Up-under-the-most-strict-criteria</link>
            <guid isPermaLink="false">490f4601-7eb0-47c2-a548-c941837b9ee3__i18n_en</guid>
            <pubDate>Wed, 01 Nov 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tutorials</category>
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        <item>
            <title><![CDATA[Compilation of ALL Scientific Evidence on Hypertrophy training]]></title>
            <link>https://calisteniapp.com/articles/Compilation-of-ALL-Scientific-Evidence-on-Hypertrophy-training</link>
            <guid isPermaLink="false">8b90859a-6fd9-4496-9943-06f097f8ee86__i18n_en</guid>
            <pubDate>Sat, 21 Oct 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Effective sets and reps for hypertrophy - Practical examples]]></title>
            <link>https://calisteniapp.com/articles/Effective-sets-and-reps-for-hypertrophy-Practical-examples</link>
            <guid isPermaLink="false">29f990cc-3e53-41a5-9c12-df62c90139ee__i18n_en</guid>
            <pubDate>Wed, 11 Oct 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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?]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Calisthenics IS effective for muscle building (Science confirms ✅)]]></title>
            <link>https://calisteniapp.com/articles/Calisthenics-IS-effective-for-muscle-building-(Science-confirms-)</link>
            <guid isPermaLink="false">4e7baf49-dada-4f6e-8298-1d011b1f193f__i18n_en</guid>
            <pubDate>Sun, 01 Oct 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[How many sets per muscle group in your Calisthenics training]]></title>
            <link>https://calisteniapp.com/articles/How-many-sets-per-muscle-group-in-your-Calisthenics-training</link>
            <guid isPermaLink="false">3e734015-36df-4126-a56d-9f43a3285830__i18n_en</guid>
            <pubDate>Mon, 18 Sep 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Cadence in Calisthenics training for Hypertrophy and/or Strength]]></title>
            <link>https://calisteniapp.com/articles/Cadence-in-Calisthenics-training-for-Hypertrophy-andor-Strength</link>
            <guid isPermaLink="false">e20e7e07-661b-45d3-8279-af7bc02b1154__i18n_en</guid>
            <pubDate>Wed, 23 Aug 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[How to combine Calisthenics and Climbing - Best Exercises]]></title>
            <link>https://calisteniapp.com/articles/How-to-combine-Calisthenics-and-Climbing-Best-Exercises</link>
            <guid isPermaLink="false">91e1400a-8292-41fb-9682-557e5aa0abf8__i18n_en</guid>
            <pubDate>Sat, 19 Aug 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[Calisthenics and climbing are two disciplines that have a lot in common, as in both you must have the ability to control your bodyweight. Therefore it is a very good idea to combine them and take advantage of the characteristics of each one to improve on the other.

In this article we are going to see which Calisthenics exercises are the ones that can help you the most to improve your climbing performance.
Finger exercises]]></description>
            <category>Tutorials</category>
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        </item>
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            <title><![CDATA[Posterior and Lateral shoulder exercises without equipment (Calisthenics)]]></title>
            <link>https://calisteniapp.com/articles/Posterior-and-Lateral-shoulder-exercises-without-equipment-(Calisthenics)</link>
            <guid isPermaLink="false">8af1d830-808b-4828-8093-3e0bd62454df__i18n_en</guid>
            <pubDate>Wed, 09 Aug 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[If you practice calisthenics or train at home without material, you may already be quite clear about the typical exercises to train our pectorals, our back, even our legs.

But if I ask you what are the exercises to train the rear and lateral part of the shoulder (rear deltoid and middle or lateral deltoid) it may raise more questions. Those muscles are very important for our aesthetics, since large and round shoulders are going to be key in the visual aspect and it is also very useful to have them worked for compensation issues, to improve posture and prevent injuries.

In this article we are going to see the best exercises to train these muscles, either at home without equipment, on the calisthenics bars or with an elastic band.
Biomechanics of the posterior and lateral shoulder and benefits of training them]]></description>
            <category>Tutorials</category>
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        <item>
            <title><![CDATA[7 High Intensity Techniques for you Calisthenics Training]]></title>
            <link>https://calisteniapp.com/articles/7-High-Intensity-Techniques-for-you-Calisthenics-Training</link>
            <guid isPermaLink="false">1a1e000e-4f51-4eff-aeda-80ceec05b469__i18n_en</guid>
            <pubDate>Fri, 21 Jul 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[Many times we find that we are stuck because it seems that we are no longer taking advantage of the exercises we do in our routine, our body has already gotten used to them and it seems that they no longer produce the same effect.

In this article I am going to explain techniques so that you can give a great extra intensity to the exercises you use and make them fully effective again.

These techniques are based on finding ways to increase mechanical tension, which is the main motivator of hypertrophy, some of them are quite well known but others you probably have never heard of before, so let's see what they are.
Just do the strict technique
We are going to start with one that may be quite obvious but I think it is important to emphasize it. It often happens that when you master an exercise you begin to do it faster, without taking technique into account and without being very aware of what you are doing. This gets worse when you start to get tired and you are close to your limit.

If you make sure to be aware of the technique and do it as strict as you can with each repetition, you will notice an extra intensity that may be enough to make the exercise much more effective for you.]]></description>
            <category>Tips</category>
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        <item>
            <title><![CDATA[Hindu Push ups: the most underrated exercise]]></title>
            <link>https://calisteniapp.com/articles/Hindu-Push-ups:-the-most-underrated-exercise</link>
            <guid isPermaLink="false">8db12532-33af-4c7a-bfb3-0d4286d9c996__i18n_en</guid>
            <pubDate>Sat, 15 Jul 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[Today I want to talk about an exercise that seems to me to be one of the best for the upper body, but it has a small peculiarity.

There are certain exercises that generate a love-hate relationship with those who do them. For example, in the case of the legs, I think that exercise is clearly the Bulgarian squat. Many people hate them because they are quite difficult, they are a bit awkward to perform and they leave you really tired, but at the same time they love them precisely because being so difficult and intense they are very effective and give good results.

The same goes for our hero today, the Hindu push up.]]></description>
            <category>Tutorials</category>
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        <item>
            <title><![CDATA[How to trick your brain into liking training]]></title>
            <link>https://calisteniapp.com/articles/How-to-trick-your-brain-into-liking-training</link>
            <guid isPermaLink="false">1c12dc98-c3b1-407d-b381-156c4dd25df7__i18n_en</guid>
            <pubDate>Mon, 03 Jul 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[It is probably not an effort for you to spend hours playing video games, watching Tiktok, Instagram, YouTube or Facebook. Even surely many times you are absorbed by these activities without even realizing it, like you do them almost unconsciously.

However, when it comes to going to train it is not so easy anymore, it requires you to arm yourself with willpower, your brain is looking for excuses not to do it, and it seems that you are having a real battle against yourself.

At first glance it may seem that this is because watching social networks or playing video games does not require physical effort and training does, but is that all? Why are there people who can train 5 or 6 times a week, for hours, without the need for willpower? How can these people enjoy training so much and are looking forward to the next session?

In this article we will unravel how to use the biology of your brain to make training as easy and appealing as looking at your mobile or playing video games. We will explain theoretically how this system works and we will see practical steps applicable from now on to begin our new stage of Calisthenic Demigods.
How does our motivation and reward system work? dopamine
To begin to understand how we are going to carry out this process we have to talk about dopamine.]]></description>
            <category>Tips</category>
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            <title><![CDATA[History of Calisthenics]]></title>
            <link>https://calisteniapp.com/articles/History-of-Calisthenics</link>
            <guid isPermaLink="false">1660e38d-8546-4563-9c4a-91b4efc04431__i18n_en</guid>
            <pubDate>Wed, 21 Jun 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[Calisthenics is a relatively recent sport modality, some of the exercises that compose it have been used to train for thousands of years, but what is known today as Calisthenics, as a sport itself, has been forged in the last few decades.

In this article we are going to review the modern history of Calisthenics and see how and where this movement emerged.

When we say "History of Calisthenics" we mean the internet sensation that made bodyweight exercises as popular as they are today. And that resulted in the birth of the term Street Workout, which today is synonymous with Calisthenics (more information on definitions and terms inthis article).

Before we start, we will divide the history of Calisthenics and Street Workout into 4 different periods:
-The pre-Youtube era
-The golden age]]></description>
            <category>Tips</category>
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            <title><![CDATA[Can women do Calisthenics?]]></title>
            <link>https://calisteniapp.com/articles/Can-women-do-Calisthenics</link>
            <guid isPermaLink="false">bd9373c6-3b55-411a-859f-9421022437dd__i18n_en</guid>
            <pubDate>Sat, 03 Jun 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[In the short but intense modern history of Calisthenics, the sport has been seen as primarily a male activity. Bar parks in dangerous neighborhoods full of shirtless men listening to rap music.
Can women participate in this activity?
The reality is that this stereotype of Calisthenics as a male sport is not true as for today. Parks are environments for healthy activity and community building, where the people who practice it create a group and help each other, being totally inclusive with people who want to join, whoever they are.

In addition, there is also a misconception that to train Calisthenics you have to have a lot of upper body strength and be able to do pull-ups, muscle ups, tricks, planks, front levers, etc. This is obviously false, Calisthenics covers much more than that and there are exercises and progressions for all levels, including people who have never trained and have no strength.]]></description>
            <category>Tips</category>
            <category>Calisthenics</category>
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            <title><![CDATA[How to do perfect technique on Calisthenics basic exercises]]></title>
            <link>https://calisteniapp.com/articles/How-to-do-perfect-technique-on-Calisthenics-basic-exercises</link>
            <guid isPermaLink="false">adc5ba85-3f70-4faf-9e84-d5475dd8f498__i18n_en</guid>
            <pubDate>Wed, 17 May 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[A famous sage (me) once said: "In Calisthenics the master is not the one who does thousands of different exercises, but the one who has perfected the same exercises thousands of times."

What I mean by this is that even the most basic and apparently simple exercises can be perfected to unsuspected points and even those who have been training for years, can continue to find small technical changes that make the push-ups, pull-ups, dips to have an increasingly strict form.

It is curious to see how after years of training an exercise, you realize a small detail that suddenly significantly improves your execution of it, usually accompanied by improvements in the recruitment of the main muscles and in the safety of the joints involved.

In this article we are going to review basic Calisthenics exercises and we are going to see what are the main errors and technical details that must be taken into account in order to perform at least correct, if not excellent form in them.
Push ups]]></description>
            <category>Tutorials</category>
            <category>Calisthenics</category>
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            <title><![CDATA[How to train Calisthenics at home]]></title>
            <link>https://calisteniapp.com/articles/How-to-train-Calisthenics-at-home</link>
            <guid isPermaLink="false">974fdf4b-fdf5-45b9-bf01-f29409d966d9__i18n_en</guid>
            <pubDate>Sat, 22 Apr 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[Do you need equipment to train Calisthenics?Normally, typical Calisthenics workouts are in a park with a pull-up bar, parallel bars, and so on. But you can also train perfectly without equipment.

In this article we are going to see how you can do a complete routine at home without the need for bars or specific equipment.

We will also see what to buy in case you want to have some simple equipment to expand your possibilities.
To begin, we are going to divide the Calisthenics training into its most basic parts, such as: push, pull and legs, and thus we will analyze how to train each one of them.How to work PUSH MOVEMENTS at home without equipmentThe push is very easy to train without equipment, since in Calisthenics one of the basics are push-ups, a very complete exercise that works the pecs, triceps, anterior deltoids and generates abdominal work.

You have a practically infinite variety of them. For example, if you are a beginner, you can start doing inclined push-ups, with your hands resting on a height that can be a chair, armchair or a small table. From there you could move on to knee-flat push-ups, regular push-ups, and then if you continue to gain strength you can move on to explosive push-ups, clap push-ups, archer push-ups, and other advanced variations.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[What is Calisthenics? How is it different from other disciplines?]]></title>
            <link>https://calisteniapp.com/articles/What-is-Calisthenics</link>
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            <pubDate>Fri, 14 Apr 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[Thanks to the popularity that it has been acquiring in the last decades, Calisthenics has been evolving, establishing itself and defining itself, so that we can see more and more clearly what it consists of and what its properties are as a training system.

In this article we are going to give a clear and concise definition of what Calisthenics is, its main characteristics, how it differs from other disciplines, its historical development and other frequently asked questions.What is Calisthenics?Calisthenics is a sports discipline based on body weight training that is usually performed in outdoor bar parks using distinctive exercises such as pull-ups, dips, push-ups, muscle ups, handstand, planche or front lever.Etymological root of the word CalisthenicsThe word Calisthenics comes from the Greek "kalos" which means beauty and "sthenos" which means strength.What are the main characteristics of Calisthenics?-It is based on training with body weight. Calisthenics are compound exercises that use multiple muscle groups and work with body weight. Some of the most typical exercises are pull-ups, dips, push-ups, squats, muscle up, handstand, planche, front lever, back lever, flag, pistol squat, etc.

-Continuous learning. The way to advance in Calisthenics training is to be able to do more difficult, more technical exercises, learning skills and tricks and better controlling your body.

-Training several physical qualities. In Calisthenics, strength, resistance, agility, balance, self awareness, flexibility and mobility are worked on, in addition to achieving aesthetic results of increased muscle mass.

-Strict technical and aesthetic execution. In Calisthenics you try to perform the exercises in the strictest way possible, without sacrificing the technique to seek to do more repetitions. Balancing, inertia, "kipping", asymmetries or unwanted partial ranges are avoided. In the static exercises, locked elbows, pointed feet, correct positioning of the scapulae and hip, "hollow" position and correct alignment of the body are valued.

-You can train on bars or without equipment. Calisthenics is usually trained in outdoor barbell parks, but it can also be trained at home without equipment. By simply training on the floor, with a wall and with a height such as a bench or a chair, you can carry out intense and complete training of all kinds.

-Is free. Modern Calisthenics emerged as an alternative to gym training for people without resources, so you can train on the street or at home without equipment or with very basic urban equipment.

-Creates community. Training groups are usually created in Calisthenics parks, which give a positive influence, motivation and support for people who may be going through difficulties.What are the most common exercises in Calisthenics?The exercises that are considered basic of Calisthenics are pull-ups, dips, and push-ups. In addition, there are very distinctive exercises to this sport, such as the muscle up, the front lever, handstand, planches, the human flag, the pistol squat, the handstand or the back lever. Most of this exercises are also performed in Gymnastics, but on the rings and in a completely different environment or setup, which makes it easy to differentiate between them.
From the Calisteniapp team we have developed an app so that you have free calisthenics routines at your disposal, training programs to learn the different exercises and tricks, smart routines and much more. Take a lookhere.]]></description>
            <category>Tips</category>
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            <title><![CDATA[How Calisthenics Transfers to Gym Exercises: Pros and Cons]]></title>
            <link>https://calisteniapp.com/articles/How-Calisthenics-Transfers-to-Gym-Exercises:-Pros-and-Cons</link>
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            <pubDate>Thu, 06 Apr 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[Although in calisthenics you work with body weight and in the gym with external weights, the movement patterns that are performed in compound exercises are the same, and therefore the ability of our muscles to perform them can be trained with both disciplines.
This means that if you have been training calisthenics for a long time and start training in the gym, you will see that you have remarkable capacity in most exercises.
Especially, and from my experience, it seems that calisthenics athletes have a very good capacity in exercises such as the bench press and military press (horizontal and vertical push), and in cable rows (vertical pull). In addition to all the machines that replicate this type of movement.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Why AUSTRALIAN PULL UPS are the most important exercise in CALISTHENICS]]></title>
            <link>https://calisteniapp.com/articles/Why-AUSTRALIAN-PULL-UPS-are-the-most-important-exercise-in-CALISTHENICS</link>
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            <pubDate>Thu, 23 Mar 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[There is an exercise that most people who practice Calisthenics do not do, or that they have done at some time and are no longer doing it. However, this exercise is key to the aesthetic and healthy development of the athlete, let's see what it is and why.
We are talking about theAustralian pull upsand their variations, a basic exercise that is usually performed in beginners but that is later banished from training, being replaced by the classic pull-ups. But why is this exercise so important?The forgotten movement patternThe main reason is because Australian pull-ups have a horizontal pulling motion pattern, which is unique in Calisthenics.

In the gym you have rowing machines, pulleys, dumbbell exercises etc. with which to do this horizontal pull pattern. But in calisthenics, other than the Australian pull-ups, there are few other options. Classic pull-ups have a vertical pull pattern, which is the most common in Calisthenics.]]></description>
            <category>Tips</category>
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            <title><![CDATA[How to improve your technique for Weighted Calisthenics]]></title>
            <link>https://calisteniapp.com/articles/How-to-improve-your-technique-for-Weighted-Calisthenics</link>
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            <pubDate>Mon, 20 Mar 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[How to combine Calisthenics and Gym weigh training]]></title>
            <link>https://calisteniapp.com/articles/How-to-combine-Calisthenics-and-Gym-weigh-training</link>
            <guid isPermaLink="false">2429ace7-d980-4cc5-9c08-acdbf64ebd6d__i18n_en</guid>
            <pubDate>Wed, 15 Mar 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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. .]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[How to get results with Calisthenics]]></title>
            <link>https://calisteniapp.com/articles/How-to-get-results-with-Calisthenics</link>
            <guid isPermaLink="false">e6b6d496-b19e-4f44-9a46-4179f6254418__i18n_en</guid>
            <pubDate>Mon, 13 Mar 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
            <category>Calisthenics</category>
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            <title><![CDATA[Calisthenics Shoulder Exercises - from worst to best]]></title>
            <link>https://calisteniapp.com/articles/Calisthenics-Shoulder-Exercises-from-worst-to-best</link>
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            <pubDate>Tue, 07 Mar 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[5 common mistakes in Calisthenics that slow down your progress]]></title>
            <link>https://calisteniapp.com/articles/5-common-mistakes-in-Calisthenics-that-slow-down-your-progress</link>
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            <pubDate>Wed, 01 Mar 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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            <title><![CDATA[Gain muscle with Calisthenics - The 21 method]]></title>
            <link>https://calisteniapp.com/articles/Gain-muscle-with-Calisthenics-The-21-method</link>
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            <pubDate>Sat, 25 Feb 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Gain muscle and lose fat at the same time - 7 keys to a Body Recomposition]]></title>
            <link>https://calisteniapp.com/articles/Gain-muscle-and-lose-fat-at-the-same-time-7-keys-to-a-Body-Recomposition</link>
            <guid isPermaLink="false">60a18e19-3386-4d75-bedc-293d9c7060fd__i18n_en</guid>
            <pubDate>Mon, 20 Feb 2023 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tips</category>
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            <title><![CDATA[Bulking and cutting with Calisthenics]]></title>
            <link>https://calisteniapp.com/articles/bulking-cutting-calisthenics</link>
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            <pubDate>Mon, 07 Jun 2021 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Nutrition</category>
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            <title><![CDATA[18 effective exercises that target shoulder muscles (including a challenge)]]></title>
            <link>https://calisteniapp.com/articles/18-effective-exercises-target-shoulder-muscles</link>
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            <pubDate>Mon, 31 May 2021 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[March 2021 most voted progress]]></title>
            <link>https://calisteniapp.com/articles/most-voted-progress-march-2021</link>
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            <pubDate>Fri, 26 Mar 2021 00:00:00 GMT</pubDate>
            <description><![CDATA[Thanks to the votes of the post ofMarch 2021 greatest progress, @ferranarnau99 has been the winner of this month.
About Ferran]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Easy calisthenics skills you can train at home]]></title>
            <link>https://calisteniapp.com/articles/easy-calisthenics-skills-you-can-train-at-home</link>
            <guid isPermaLink="false">0d6b0b0c-3dda-4d3b-8c23-cefaca2e705b__i18n_en</guid>
            <pubDate>Thu, 25 Mar 2021 00:00:00 GMT</pubDate>
            <description><![CDATA[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]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[The ideal exercise for people looking to lose weight]]></title>
            <link>https://calisteniapp.com/articles/ideal-exercise-people-looking-lose-weight</link>
            <guid isPermaLink="false">c48f237a-b258-4dfd-aa67-695ae270a279__i18n_en</guid>
            <pubDate>Sun, 14 Mar 2021 00:00:00 GMT</pubDate>
            <description><![CDATA[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.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[This dip variation will improve your training]]></title>
            <link>https://calisteniapp.com/articles/this-dips-variation-will-improve-trainings</link>
            <guid isPermaLink="false">bac66a0d-3e2a-4067-a6e5-1b6125bdfc9e__i18n_en</guid>
            <pubDate>Tue, 09 Mar 2021 00:00:00 GMT</pubDate>
            <description><![CDATA[In this article, you will find an effective exercise to target the pectorals, since it is often difficult to build a bigger chest. It is a variation of the classic dips, which will optimize the work of the pectorals and also provide extra strength to perform other exercises. For this exercise, we are only going to need parallels that can be easily found in a street workout park or in the gym, or you can even use other elements that you can easily find at home such as chairs or tables.
First, we place ourselves in a dips position, looking straight ahead with our arms extended. Next, we go down slowly as far as we can (above 90 degrees) and take a short pause. This is the most important part of the exercise since this pause will allow your pectoral to fully extend and all the fibres can intervene at the moment of the rise. Thus, we will need much more strength to break the inertia, which will generate a better stimulus for the pectorals.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Be careful with this pull up variation]]></title>
            <link>https://calisteniapp.com/articles/be-careful-pull-up-variation</link>
            <guid isPermaLink="false">76364f55-da7b-4159-9000-1f58b10471bd__i18n_en</guid>
            <pubDate>Mon, 08 Mar 2021 00:00:00 GMT</pubDate>
            <description><![CDATA[Normally, we talk about exercises that help us to gain muscle mass or to develop muscles that are not usually targeted. However, this time we will analyse a pull-up variation with which we should be careful in our workouts since it can cause long-term injuries. Therefore, in this article, you will find an analysis of a movement that we should avoid in some cases, since for some people it may be advisable to focus on other variations.
We are talking about behind the head pull-ups, a variation of pull-ups that you have to be careful with, as it carries some risk, especially for the cervical area. People that normally do behind the head pull-ups think that they work their back, traps and dorsal more efficiently and, therefore, they will get quick and visible results on their back. This is not entirely false, back work is actually effective up to a point. However, it is not more effective than a normal prone grip pull-up and it is more harmful.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[How to do a perfect push-up]]></title>
            <link>https://calisteniapp.com/articles/how-to-do-perfect-push-up</link>
            <guid isPermaLink="false">7b81ed28-8e55-4246-9628-6e957c1b49ec__i18n_en</guid>
            <pubDate>Sat, 06 Mar 2021 00:00:00 GMT</pubDate>
            <description><![CDATA[In this article, you will find a detailed explanation on how to do push-ups properly, which will allow us to improve strength in the chest, triceps and shoulders, and increase the number of reps. Specifically, the muscles involved in this movement are mainly the shoulders, pectorals, serratus, triceps, and the rectus abdominis.
We start on the ground with our hands shoulder-width apart. We extend the legs and keep the body aligned; this means that our shoulders, chest and hips must form a line.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Can partial range help you to improve in calisthenics?]]></title>
            <link>https://calisteniapp.com/articles/can-partial-range-help</link>
            <guid isPermaLink="false">c480a1fb-61c0-43f9-818b-2f07f8382b63__i18n_en</guid>
            <pubDate>Fri, 05 Mar 2021 00:00:00 GMT</pubDate>
            <description><![CDATA[Partial range reps are often subject of controversy in calisthenics and its effectiveness over full-range reps is often questioned. In this article, you will find a detailed analysis of what each one involves, its usefulness, its advantages and disadvantages, how to incorporate them into our workouts and the controversy over partial reps in calisthenics.
FULL RANGE]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[How to train the abs in an optimal way]]></title>
            <link>https://calisteniapp.com/articles/train-abs-optimal-way</link>
            <guid isPermaLink="false">27072321-27a9-4c31-9c5a-2f63ae969f2d__i18n_en</guid>
            <pubDate>Fri, 05 Mar 2021 00:00:00 GMT</pubDate>
            <description><![CDATA[In calisthenics, abs workouts are usually done in the same way, always following the same typical exercises (plank, crunch, knee raises, L-sit raises...). This creates a decompensation problem that hinders optimal abdominal training. In this article, we will explain how to correct this decompensation and its problems, and how to optimize our abs workouts.
Anatomy of the psoas and rectus abdominis]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Top 5 forgotten muscles in calisthenics]]></title>
            <link>https://calisteniapp.com/articles/top-5-forgotten-muscles-calisthenics</link>
            <guid isPermaLink="false">8101ba8f-3207-4467-a193-72aa4df08d6c__i18n_en</guid>
            <pubDate>Wed, 24 Feb 2021 00:00:00 GMT</pubDate>
            <description><![CDATA[Although calisthenics is a very complete sport, there are certain forgotten muscles that, if not trained properly, can lead to decompensation and posture problems, or even injuries. In this article, you will find a detailed analysis of the five muscles that tend to be decompensated; the reasons for this decompensation; and how to work to solve it.
1. LATERAL DELTOID]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[The ultimate abs exercise? How to master Dragon Flag]]></title>
            <link>https://calisteniapp.com/articles/ultimate-abs-master-dragon-flag</link>
            <guid isPermaLink="false">2456b3c5-ed92-43b5-a22f-3de6197d5f0a__i18n_en</guid>
            <pubDate>Sun, 20 Dec 2020 00:00:00 GMT</pubDate>
            <description><![CDATA[We have already talked about how to improve your abs workout in general terms, but now we are going to focus on dragon flag exercise specifically.
In this article, you can find:]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[In-depth analysis of the planche exercise]]></title>
            <link>https://calisteniapp.com/articles/in-depth-analysis-planche</link>
            <guid isPermaLink="false">21c793f5-4558-4684-a325-57d442d98f3d__i18n_en</guid>
            <pubDate>Sat, 19 Dec 2020 00:00:00 GMT</pubDate>
            <description><![CDATA[The planche is one of the most wanted and admired elements in calisthenics and probably many of you want to learn how to hold a straddle planche position and later on, a full planche. In this article, you can find an in-depth analysis of this movement.
BIOMECHANICAL ANALYSIS]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Sets and resp: how many to do?]]></title>
            <link>https://calisteniapp.com/articles/sets-and-reps</link>
            <guid isPermaLink="false">ddc7f29e-f646-43ca-9c73-f8a8859cc03a__i18n_en</guid>
            <pubDate>Wed, 28 Oct 2020 00:00:00 GMT</pubDate>
            <description><![CDATA[In training terms, a set is a number of repeated movements associated with the contraction and elongation of one or more muscle groups. The number of sets and repetitions changes according to the objectives of each person, but this article will focus on the two most important aspects for who writes, which are hypertrophy and strength.
HYPERTROPHY]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Core: what is it and how to train it]]></title>
            <link>https://calisteniapp.com/articles/core-training</link>
            <guid isPermaLink="false">60a140c4-9247-456d-9100-13be3a9c1e44__i18n_en</guid>
            <pubDate>Wed, 28 Oct 2020 00:00:00 GMT</pubDate>
            <description><![CDATA[As its name says it is the center of our body, which is mainly made up of the rectus abdominis, buttocks, obliques and the lower back or lumbar area. The main function of the core and more precisely the abdomen is to stabilize the spine, which is why it is considered the central pillar of training. Therefore, these areas should be trained due to the great transfer that they generate in the different movements of both body weight or external weight, reducing the risk of injury.
In the specific case of calisthenics, the core is used in pelvic retroversion and anteversion to stabilize the body avoiding overloading the spine, especially with horizontal exercises such as the plank (push) and the front lever (pull). It is important to note that the work on the core is not only applied in movements of medium or advanced difficulty, but also in simple exercises such as the Australian rows (Australian pull ups) in which because it is a pull movement in which we look upwards, a slight pelvic anteversion is applied, which can be understood as an elevation of the hip so that it is parallel to the floor. On the other hand, in horizontal pushing exercises such as push-ups, the opposite is done since the person is looking towards the ground, the movement when climbing must be accompanied by a pelvic retroversion, which can be defined as the intention to generate a pressure in the abdominal area to straighten the center of the body.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[All you need to know about proteins and suplements]]></title>
            <link>https://calisteniapp.com/articles/all-about-proteins</link>
            <guid isPermaLink="false">48aa60a7-02f6-4f1d-941a-dacf15873e95__i18n_en</guid>
            <pubDate>Tue, 27 Oct 2020 00:00:00 GMT</pubDate>
            <description><![CDATA[Proteins are often a source of debate, especially in regards to the world of bodybuilding and strength, where its importance is recognized and practitioners want to take advantage of its benefits to improve results. On the other hand, there are also many people who are not clear about what they are, what they are for, when to take supplements, etc. Therefore, in this article we will try to inform and clarify some questions in this regard.
WHAT IS PROTEIN?]]></description>
            <category>Nutrition</category>
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        </item>
        <item>
            <title><![CDATA[Keys to improve Pull-ups]]></title>
            <link>https://calisteniapp.com/articles/keys-to-improve-pull-ups</link>
            <guid isPermaLink="false">0ed5ae22-f9a3-466b-b6b6-892979337af9__i18n_en</guid>
            <pubDate>Tue, 20 Oct 2020 00:00:00 GMT</pubDate>
            <description><![CDATA[In physical exercise, the pulling movement is one of the most important due to the great muscle activation it provides. This consists of performing a certain amount of force (depending on the load) to bring an object towards some place, which is generally our body. Pedro Luis Rodríguez García says the following: ¨Traction exercises are understood to be those that bring resistance to the body. These in turn may be in a vertical direction in front of the body or to its sides and could also be carried out in an anteroposterior direction or horizontally (2008, p. 102).¨
There are various types of traction exercises and the vast majority produce an activation of the great dorsal muscle, the type of grip (supine, neutral or prone) does not generate great differences in terms of the activation of a greater number of muscle groups, but it does a greater amount of fibers. In the case of pull-ups or pull-ups, it is still believed that there is better work in terms of bringing the bar to the chest or neck, Pedro Luis Rodríguez García in his book mentions that Boeckh-Behrens and Buskies according to electromyographic records they carried out concluded that none of these variants it preferentially activates the upper, middle and lower portions of the great dorsal muscle; however, there is a risk of injury to the shoulder joint when using the behind-the-neck variation.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[How to gain muscle mass with Calisthenics ¿Is the gym a better option?]]></title>
            <link>https://calisteniapp.com/articles/how-to-gain-muscle</link>
            <guid isPermaLink="false">95c8799a-eaea-4a86-9111-15679e57c4fe__i18n_en</guid>
            <pubDate>Tue, 04 Feb 2020 00:00:00 GMT</pubDate>
            <description><![CDATA[Lately there has been a lot of discussion and debate about calisthenics and muscle mass gains. There is also a debate about Calisthenics vs. Gym and the effectiveness of both in this respect. Even some Calisthenics athletes with great physiques have been accused of using steroids or secretly going to the gym.
In this article we are going to talk in detail about this topic, we will analyze what you have to do to work on hypertrophy in general, how the gym is effective for that matter and how would you have to do it with Calisthenics and with Calisteniapp.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Bar Planche Tutorial]]></title>
            <link>https://calisteniapp.com/articles/planche-on-bar-tutorial</link>
            <guid isPermaLink="false">f749c263-d50e-4026-94af-b91b4084063c__i18n_en</guid>
            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[Bar planche is one of the movements that can help you improve your level in this sport, because it is a way to show your statics or push strength while doing a freestyle combo in the bar, without having to change to the parallel bars. It also allows you to energize your combos, making "strength stops" that add tension so you can then break with your dynamics.
Por eso me parece importante hacer este tutorial para intentar ayudarles a que consigan este movimiento y lo añadan a su repertorio.]]></description>
            <category>Tutorials</category>
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        <item>
            <title><![CDATA[What supplements do I take for my Calisthenics workout? - Yerai Street Workout]]></title>
            <link>https://calisteniapp.com/articles/types-of-suplementation</link>
            <guid isPermaLink="false">d684f31b-f769-4637-83c8-ed9a5c166c25__i18n_en</guid>
            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[This article refers to one of the questions that I get asked most, which is if I take some kind of supplementation. First, I will talk about the supplements that I don't take and why, and then which ones I do take and why, and then I will tell you where to get them.
Which supplements I DON'T take:]]></description>
            <category>Nutrition</category>
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        </item>
        <item>
            <title><![CDATA[The problem with posture in Calisthenics, how to fix it]]></title>
            <link>https://calisteniapp.com/articles/the-posture-in-calisthenics</link>
            <guid isPermaLink="false">d2474842-ad7f-4a85-aa2d-9c66ff42a78d__i18n_en</guid>
            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[In our sport, there is worrying problem that I haven't heard people address that much. If you are lucky to train in a park with other people, you will notice that a lot of them have a really clear postural problem.
I am talking about the syndrome called upper crossed syndrome, or, what is the same, having a rounded upper back. In this article we are going to see all details about this problem, why it happens, how to fix it and my personal experience with it.]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[Keys to recover your motivation and never lose it again]]></title>
            <link>https://calisteniapp.com/articles/keys-to-achieve-your-goals</link>
            <guid isPermaLink="false">a9fb912c-2476-4529-807d-d379e03ffe6d__i18n_en</guid>
            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[Sometimes when you have been training for a while and you are not getting the results that you want, you can lose your motivation, and feel that you aren't excited about your routine for today or that you might stop training all along.
In this article I want to give you some advice from my experience about how to pass that phase and how to avoid it happening again, with some easy steps, lets start:]]></description>
            <category>Tips</category>
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        </item>
        <item>
            <title><![CDATA[How to Start in Calisthenics from level Zero]]></title>
            <link>https://calisteniapp.com/articles/calisthenics-for-dummies</link>
            <guid isPermaLink="false">8a2e96da-f18f-4999-9213-b779e67c4850__i18n_en</guid>
            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[In this article I want to do a guide for people who start completely from scratch, people who don't have any strength, old people or similar situations in which doing the basic exercises such as pull ups, dips or push ups is not a fair option.
We will see which specific exercises you can do and how to adapt the basics in calisthenics to lower its difficulty by a great deal so you can build strength from there.
If you want to start calisthenics in a good way, that allows you to have the best possibilities in this sport, I think that you should aim to learn basic progressions for push, pull, legs and abs exercises.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Impossible dip tutorial]]></title>
            <link>https://calisteniapp.com/articles/impossible-dip-tutorial</link>
            <guid isPermaLink="false">83a1ed65-bd1e-4526-a7e8-e2be802947f9__i18n_en</guid>
            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[Impossible dip is one of those tricks that you see and think "it looks great, lets try if I can do it", and then you try and you don't even move one inch, you don't even know how to move in that position. That's when you can use this tutorial. In the app you have the impossible dip plan so you can progress along with the knowledge that we are going to see here.
To learn how to do this trick, we are going to use the experience and advice from some of my partners in my team, Jose and Richard, and from the great Russian sensei Artem Morozov, one of the best athletes when it comes to impossible dips.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Front Lever routine by phases of movement, for beginners and intermediate]]></title>
            <link>https://calisteniapp.com/articles/front-lever-tutorial</link>
            <guid isPermaLink="false">781869d7-5b92-4a25-b053-3fe5270d09e7__i18n_en</guid>
            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[Front Lever is an element that I have always struggled with. It took me years to be able to "more or less" hold it, and just some months ago I got injured in my abs and that made me stop training it, so now I have to start all over again. And this time I want to do it with a very well designed routine that I will show you next.
In this case the method that I'm going to use is the one that I think to be the most effective, with the best exercises. And that is what I am going to share with you in this article, in which we will analyze the front lever routines by phase of movement for beginners and intermediate, available in the app.]]></description>
            <category>Tutorials</category>
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        </item>
        <item>
            <title><![CDATA[Explaining the handstand by strenght plan]]></title>
            <link>https://calisteniapp.com/articles/handstand-up</link>
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            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[One of the skills that many beginners want to achieve is to be able to handstand using their own strength, without jumping to it. This is one of the most important movements, because it will give you the ability to do handstand in parallel bars without any problem. It will give you basic strength to lots of planche exercises and control over your handstand so you can do it anywhere.
In Calisteniapp we have a plan to achieve this movement, and many people get confused about it, because this plans consists basically in doing a lot of sets of the same exercise. In this article we are going to analyze how this plan works and why.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[How to use Calisteniapp]]></title>
            <link>https://calisteniapp.com/articles/calisteniapp-guide</link>
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            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[The goal of Calisteniapp is to be your complete guide for your calisthenics training, which will allow you to organize your trainings, know how to accomplish your goals, guide you through every routine, challenge you to achieve your goals, teach you new exercises and movements, control your progress over time and help you create your own routines.
The app has a lot of possibilities and functionalities, that’s why in this article we are going to see how to correctly use the main options so you can get the most value from it.]]></description>
            <category>Tutorials</category>
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            <title><![CDATA[Hefesto tutorial, complete guide to achieve it from scratch]]></title>
            <link>https://calisteniapp.com/articles/hefesto-tutorial</link>
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            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[After almost a year specifically training to get the Hefesto, I finally did it. As you will see in this article, I have suffered a lot to achieve it and I have had ups and downs. That's why I have a lot of information and knowledge on this trick and I think that my experience can help you a lot.
This article will serve you as a complement to the Hefesto training program that you have available on the app.]]></description>
            <category>Tutorials</category>
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        <item>
            <title><![CDATA[Guide to avoid injuries and pain]]></title>
            <link>https://calisteniapp.com/articles/how-to-avoid-injuries-in-calisthenics</link>
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            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[I think this is one of the most important knowledge that you can have in calisthenics, and also one of the least known themes in its athletes.
I have been thinking about why there seems to be so many injuries and pain in our community and I came to the conclusion that it is caused by 3 main reasons. Obviously we are talking about non fortuitous injuries, so we are excluding accidents.]]></description>
            <category>Tips</category>
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            <title><![CDATA[Pre workout supplements that actually work - Scientific evidence]]></title>
            <link>https://calisteniapp.com/articles/pre-workout-suplementation</link>
            <guid isPermaLink="false">44b0787f-4663-466a-9f2e-22458a37a637__i18n_en</guid>
            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[Some weeks ago, my sponsors from Prozis asked me to write an article about pre-workout supplements, so I decided to try to make some quality content and research scientific evidence about which pre-workouts have demonstrated to actually be useful.
Also I decided to make an order and try for myself if I felt the effects or not. In this article I bring to you the result of this research so you can have information before using this supplements.]]></description>
            <category>Nutrition</category>
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        </item>
        <item>
            <title><![CDATA[Flexibility - How to train it and use it to improve in different exercises and tricks]]></title>
            <link>https://calisteniapp.com/articles/flexibility</link>
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            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[Flexibility is one of those aspects of your training that you oversee when you are a beginner. You know it is there, you know it is important, you know you are not very good at it, but you look to the other way. Finally you reach a point when you have to train it, specially when it works for a trick or exercise that you want to achieve.
Of course the ideal would be that you train it from the beginning, because it will keep you from getting injured and you wont have mobility problems when you want to do advanced movements.]]></description>
            <category>Tutorials</category>
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        </item>
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            <title><![CDATA[How to plan your Calisthenics workouts]]></title>
            <link>https://calisteniapp.com/articles/how-to-plan-your-workouts</link>
            <guid isPermaLink="false">17a7500b-bfe2-42af-b77e-e656e19bd821__i18n_en</guid>
            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[In this article we are going to see how to optimize your training, tweaking around some specific parameters. I' going to explain it in a very simple way, so you can apply it easily in your training, without having to be an expert in all the theory around it.
What you need to know]]></description>
            <category>Tips</category>
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            <title><![CDATA[How to avoid calluses ripping off]]></title>
            <link>https://calisteniapp.com/articles/how-to-take-care-of-your-hands</link>
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            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[Since I started training hard, specially when training freestyle, my calluses ripped off, even bleeding and making training impossible for a couple days. I researched about this and doing my own experiments and created a "method" that I have been using for some time, with the result of only having problems with my calluses once in more than a year, muche better than before, that I had to stop training every now and then.
The method has 3 steps:
If any of your calluses is like a "ball" or a "bulge" that protrudes from your hand, use a nail clipper or a cuticle cutter totrim it and leave it as flat as possible, obviously only cut the dead skin so you don't hurt yourself.]]></description>
            <category>Tips</category>
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            <title><![CDATA[Overtraining in Calisthenics]]></title>
            <link>https://calisteniapp.com/articles/burnout-in-calisthenics</link>
            <guid isPermaLink="false">0e192ac4-2919-4f30-945b-e74062b612f9__i18n_en</guid>
            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[Some times it is difficult to know where is the limit to your training, are you training enough? are you training too much? Nowadays there is a lot of fear to over training, to the point that some times our training is too light.
On the other side, there is people who do train too much and could benefit from having more recovery time and less training volume.]]></description>
            <category>Tips</category>
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            <title><![CDATA[About building muscle mass or getting leaner]]></title>
            <link>https://calisteniapp.com/articles/build-muscle-or-shred</link>
            <guid isPermaLink="false">028dff49-835d-4087-ac34-5f797f6526f7__i18n_en</guid>
            <pubDate>Mon, 09 Sep 2019 00:00:00 GMT</pubDate>
            <description><![CDATA[In this article I will try to explain to you the most important points about getting to your weight goals, being building more muscle mass or reducing your body fat, losing weight etc. I will try to keep it really simple so it is very easy to follow, but effective.
Quality and quantity]]></description>
            <category>Nutrition</category>
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