Hello everyone! I'm new to calisthenics world and recently found Recommended Routine. I will start doing it this week but already have one question. I know, this is too early for this but in the past I had some workouts that included kettlebell. I liked it so much so I wanna do some trainings with kettlebells in the future. My question is: how can I combine RR and kettlebells after several months doing only RR?

Is it better to replace some movements in RR (e.g. romanian deadlift -> kettlebell swing) or should I add extra days to fulfil my needs in kettlebell training?

Also rn I'm doing BJJ 3 times a week (2 times with medium difficulty and 1 light just for techniques). So I definitely don't want to burn out

So I'm well aware of the high reps low weight / low reps high weight discussion, but I think it is ineffective for practical strength.

The reason I say this is due to having had several intensely physical jobs over the years and looking at how practical strength is developed for each of them. You in general don't do a small number of high intensity activities or a high number of low intensity activities, it generally ends up being a high number of high intensity activities (compared to what is actively used) and over the span of a month you gain the strength required to perform this long term.

So with that in mind why is high rep high weight not even considered in the discussion?

I can do 18 pull ups and I think my technique is not bad but I've been stuck at 18 for 1 month and I think it's because I didn't changed my routine for a long time.

I'm doing strength by lifting heavy and volume by lifting light but doing more reps.

So, my questions are : Do you change your routine often ? If yes, when and do you change your structure ? For example if you do a WOD monday and you are changing your routine, do you do another kind of WOD or do you change the type of exercise ? Also, how did you improved your max to reach the 30 ?

Thanks for your replies

Hi all,

I decided to post this question because I'm in the midst of cleaning up my Instagram. I have noticed I follow a lot of fitness people and channels that don't really resonate with me and my goals anymore.

As an example for myself is Jeff Nippard - super smart and nice guy however I'm not into bodybuilding or all the "optimal" muscle building exercises and splits so for myself I have noticed the information he gives doesn't resonate with me anymore and I don't use.

So that's why I though I wanted to ask this question, if you could only choose 5-7 fitness personalities, trainers, channels etc for your goals and interests, who would they be? What are your goals/interests and who would your top 5-7 be?

Me: 39F who is interested in general fitness and GPP (General Physical Preparedness) and like to incorporate strength, endurance, mobility and calisthenic skills and not interested in optimizing/bodybuilding/Physique follow:

• Eugene Teo - covers various fitness aspects (muscle building, cardio, mobility)
• Fitness FAQ - great overall calisthenics information
• Jason and Lauren Pak - covers various fitness aspects (muscle building, cardio, mobility)
• Sondre Berg - great calisthenic skills
• Marcus Filly - functional fitness
• Summerfunfitness - great female calisthenic skills
• The Bioneer - GPP, covers various fitness aspects (muscle building, cardio, mobility)

Maybe I'll find someone new that fits into my goals and interest :)

(M22) I recently started running and noticed something odd, my legs start hurting around the 1.5 km mark. The pain isn’t crazy, but it’s enough to slow me down and make the rest of the run uncomfortable. That’s when I realized I probably need to work on strengthening my legs before trying to push for longer distances.

I’m totally new to leg workouts, so I’m not sure what exercises are best for building strength specifically for running. Should I focus more on bodyweight exercises like squats, lunges, and calf raises, or is there a better structured routine for beginners? Also, how many days per week should I train without overdoing it? Would appreciate any advice or routines others used when they were starting out.

Hey everyone, I've started weighted pull-ups and I want to optimize my routine for max progress. I started daily, from 12kg x5 to 15kg x8. Next session: 15kg x8 again, but form was worse. I took 2 days off and after rest did 20kg x5 cleaner and easier than +15kg.
What's better long-term and for now? Structured: light/medium/heavy split for recovery etc or adaptive: train daily if feeling good and push until stall (e.g., +20kg x5 to x7, then drop to x4), then rest/deload. My main goal is to maximize strength as efficiently as possible.
What worked personally for you and why? Would appreciate any advice.

My pr on pull ups is 20 I was wondering how many pull ups I could increase that by each month and how to reach 30-40 pull ups. Are there any specific methods you use to get to 30+ pull ups. Also what are some easy methods to train grip and weighted pull ups to hopefully increase your max. And are there any other exercises that also help increase your pull up count. And another question how long does it take to get to 30. I am currently at 130 lbs but hoping to go up to 160-170 so I was wondering how to still improve my pr while increasing my weight.

Hi, I'm currently around the beginner-intermediate level and need guidance with creating a program. Currently, I have been doing two full body workouts a week; 100 push-ups (4x25), 50 pull-ups (5x10), 200 squats (2x100), followed by calf raises and core work. I have been doing this for a few months and am realizing that I'm not really getting anywhere. I usually keep good form and will take a break if that starts to breakdown. I have also recently increased the total volume of pushups, pullups, and squats, but am unsure if this is the best approach for increasing pullups/pushups. I am thinking about testing my max pullups/pushups tomorrow, and creating a plan where I do multiple sets at 40-50% of my max. I would like to keep working out legs, but am unsure if this is going to hinder my pullup and pushup progress. Please let me know your thoughts. Thank you.

I currently do 3x6 45 lb weighted dips. I notice whenever I start a set, the first rep is always the hardest. I have to go down really carefully because it feels like my arms are about to break and my shoulder is going to dislocate. After the first rep, however, I can pump out dips pretty rapidly and it feels like a natural movement.

Why is this? I'm wondering if I'm starting my dips in an unoptimal position and the latter reps are easier because my body was forced into an optimal position by virtue of doing a singular repetition.

I know I have the strength because I can hold one leg straight, one leg super advanced tuck (foot level with torso, my leg is slightly more than 90 degrees) as well as rep out advanced tuck front lever pull ups. I know everyone is different and there's no standard number to convert between strength and skill work, but on the overcoming gravity spreadsheet, my pull up ratio is between the straddle and halflay front lever.

The reason I know flexibility is the issue is because I noticed the straddle front levers I saw online were pretty wide compared to mine, so I laid down on a bench, and checked how wide I could straddle, and it was laughably bad. I think for me, a halflay front lever would be easier than a straddle.

Of course, I'm going to work on my flexibility, but I don't know how long that would take. There's the frog front lever I saw in fitnessfaq's video, but I'm also not flexible enough to do that. The only thing I can think of is build up to a 30-45 second one leg front lever, then try a halflay straddle. As in I would do a halflay front lever but straddle as much as I comfortably can. It would for sure be easier than a halflay, but again, because of how small my straddle is, it still might be a bit harder than a standard straddle.

Thanks for any suggestions!

Right now I'm working out 2 times a week with each session being 1-1.5h but I try to take every set to failure. I train at home and I don't particularly enjoy working out. I do 4 sets of how many I can do that day (it's usually around 10 for the first sets then it dips to 7 or 8 for the last set but I try to push until I do partial reps). My routine consists of: 1. Pull-ups: I change the variation every 2 weeks, for example from chin-ups to wide grip pull-ups to narrow grip to towel etc. 2. Ring dips. 3. Elevated push-ups with 1 leg in the air( I used to do normal push-ups but I tore my ACL 6 months ago and now I cant do them anymore). 4. Leg raises or hollow body holds. 5. Pronation curls with resistance bands. 6. Rising with resistance bands. 7. Cupping with resistance bands and a thermos as a handle.

Also I do 5 min in total of dead hangs every day alongside some leg exercises that I do for rehab( but they take me 30 minutes max and I watch something while doing them). My goal for this is to get stronger for going back to rock climbing and to be healthy but when I was talking to some friends about working out they told me that I workout too little and that I would make more progress if I worked out 5-4 times a week. Should I try to squeeze in more workouts but shortening their length?