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.

guys is it fine if i start going for the planche without being able to do the handstand bc i literally cannot get it ;-;

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?

3 cold months stand before 2025. Comment below what you want to achieve in 90 days

I've been trying to learn a planche and I think and some people who does calisthenics professionally told me, that presses are good exercises while working towards full planche. When I try to do it, I can't elevate my shoulders(added video), could anybody recommend what I should do or what exercises would help me to elevate those shoulders while going from pressing straddle planche to a handstand ? (I can hold straddle for around 8seconds and full of bad form for around 4seconds)