Activity
Mon
Wed
Fri
Sun
Nov
Dec
Jan
Feb
Mar
Apr
May
Jun
Jul
Aug
Sep
Oct
What is this?
Less
More
Memberships
Pulling Champions
Private • 288 • Free
Caliversity
Public • 1.5k • Free
7 contributions to Caliversity
🔥
5d ago in
Why 3 Sets of 12 Might Be Killing Your Gains💥
This is for hypertrophy... We’ve all heard the classic advice. 3 sets of 12 reps = hypertrophy. But what if focusing too much on hitting that magic number is actually holding you back? 😲 The real driver of muscle growth isn’t the number of reps, it’s time under tension. Studies show that for hypertrophy, the key is keeping your muscles under tension for 45-60 seconds per set. If you're flying through your sets of 12 too quickly, you're missing out on the full benefits. Instead of just focusing on the number, slow down the tempo. Try taking 4-5 seconds per rep to ensure you're hitting that time under tension sweet spot. Another case that can appear is when mentally you "Save your self for the later sets" For strength volume yes for hypertrophy no... make those reps count, don't cheat them with bad form or speed/ too much momentum... So in conclusion... Stop fixating on the number. Focus on effort, tempo, and time under tension to make every rep count. Have you been speeding through your sets? Or do you adjust your pace for better gains! 💬⬇️ Also disclaimer this is not the case for strength or skill training.
6
6
New comment 1d ago
0 likes • 3d
There's also a method that its goal is to go straight away to maximum intensity variation of a certain exercise while you are capable of achieving 1 to 2 reps maximum. By doing that you cut out all the unnecessary moves (it's like starting your set with 11 rep right away, cutting the first 10 reps that only bring you close to your failure rep but are don't generate any gains themselves), stimulating muscle growth and strength gain faster and easier.
3d ago in
40 kg pullup PR
Imma get straight to the point. I pulled 40kgs for 1 rep for the first time. I don't know what to say the chin went over the bar very slightly I couldn't even feel it. You guys decide if it counts or not. I'm doing it next week just in case y'all feel like it doesn't count. Does it count?
Poll
5 members have voted
2
4
New comment 16h ago
1 like • 3d
In the first place I would totally eliminate the swing you get by getting of the platform and then watch the chin. Anyway still awesome job!
5d ago in
What is the biggest problem you're currently facing in Calisthenics?
Comment your problem and I'll do my best to help you. Also help others with their problems in the comments.
7
16
New comment 1d ago
0 likes • 3d
can't really achieve any decent calisthenic skill 🤷🏻♂️
6d ago in
What is one physical achievement that you are proud of?
Personally, I unlocked a 140kg / 308lbs bench without ever training for bench(75kg / 165lbs bodyweight) This made a lot of local powerlifters and bodybuilders start calisthenics because I told them that was my first time benching seriously as a calisthenics athlete. What is your achievement and story?
Complete action
21
59
New comment 19h ago
0 likes • 3d
surprised and proud of my level of consistency for the training. rather surprised than proud of 30kg ring dips.
6d ago in
Introduction / hello
Hello beautiful people. I’m Filip, 40 years old, soon to be 41. I started body weight training 2 years ago to get healthier, leaner and stronger. Along the way I wanted to learn some cool skills but so far not very successfully. I’m about to start training for front lever, just trying to put up some reasonable training plan first. Please wish me good luck 🙏
10
6
New comment 6d ago
0 likes • 6d
@Erlus H thanks man. Currently I’m fighting 30kg ring pull-ups and 35kg ring chin ups but at the super low rep range.
0 likes • 6d
@Omar Zavaleta thanks man!
1-7 of 7
