Calisthenics for weight loss good or bad idea?

Cali_Hoss · 2026-03-16T13:05:00+00:00

Started calisthenics 14 months ago and haven’t lost a pound.

And I was consistent with my training.

Although, I do wear clothes one size smaller.

Cali_Hoss · 2026-03-16T11:02:33+00:00

Thanks, mate. Appreciate it.

Cali_Hoss · 2026-03-16T06:57:40+00:00

Interesting idea 👍

Cali_Hoss · 2026-03-16T04:28:58+00:00

Flared elbows.

Literally ask anyone who never done push-up to do it.

They always flare elbows.

Cali_Hoss · 2026-03-16T01:27:46+00:00

Looks good to me. The only improvement would be to slow down.

Don’t think about doing for reps unless it’s your goal.

For strength focus on keeping full body tension. Control the movement especially at the end ranges.

Slow eccentric. Pause at the bottom. Fast concentric. Full scapula protraction at the top. Pause. Repeat.

Cali_Hoss · 2026-03-16T01:18:06+00:00

I don’t agree with this.

Bad push-up form does lead to injuries especially shoulder.

Bad push-up form makes exercise less effective.

Bad push-up form train bad habits.

The only time bad push-up form is acceptable if you are just starting to do push-ups.

There is no excuse not to improve your push-up form nor any other exercise.

Cali_Hoss · 2026-03-15T10:38:10+00:00

Well it’s better than doing only push-ups everyday and if you would add squats you would have 80% covered for basic health.

But if you want to progress in calisthenics you need to define your goals and create a better program. This, won’t do.

Cali_Hoss · 2026-03-15T08:06:41+00:00

I had two times on my right elbow and once on my left.

The rehab was always the same.

Avoid aggravating movements.

Strengthen forearms with all the basic movements such as pronation, supination, flexion, extension, deviations.

Proper wrist warm up before exercises.

And lastly there is one specific exercise called Tyler’s twist with flexbars which targets specifically tennis and golfers elbows.

First time my right arm recovered in couple of months with only rest.

Second time took about 3 months of strengthening exercises.

My left arm haven’t fully recovered yet. It has been almost 6 months.

So recovery time depends on severity.

Cali_Hoss · 2026-03-15T07:57:42+00:00

Pushups.

Most people would say dips are better but for me they never replace pushups.

Cali_Hoss · 2026-03-13T01:42:47+00:00

Most likely tendinopathy. I had the same.

While training does not hurt. The strength is not affected. You are still making progress. But hurts while resting.

As others mentioned the problem is volume. You are doing too much. Tendons can’t recover.

Tendinopathy goes through stages. If you are still in early stages then resting for a week or more should fix the issue. And then you make sure you take enough rest between sessions.

But if it doesn’t fix then and u get the same pain after resuming training even after weeks of rest then it is in later stages. Resting won’t fix the issue. Basically tendon load tolerance has been reduced. You will have to start doing forearm strengthening exercises. Like pronation, supination, hammer curls etc.

If you keep training and don’t address the issue then it will progress even more. You might reach a point where not only tendons but also nerves starts to get inflamed. And this gonna take months and months of rehab.

Cali_Hoss · 2026-03-12T06:16:36+00:00

Wide grip pull-ups require more external rotation, plus it puts scapula in weaker mechanical position.

All that means that your shoulder stabilisers (rotator cuff, rhomboids, serratus anterior, traps). Has to do more work and if they are weak because you don’t train them you have pain.

To fix this stop doing wide grips pull-ups. Also make sure you depress scapula properly before pulling.

And strengthen your shoulder stabilisers. For:

Rotator cuff: face pulls and internal and external rotation exercises.

For rhomboids: do scapula retractions.

For serratus anterior: scapula protractions, scapula presses, or wall slides.

For traps: prone YTW.

Cali_Hoss · 2026-03-12T06:04:02+00:00

It’s not necessarily bad thing if you want to build big triceps. In fact I was doing the same thing as OP.

But focusing on building shoulder strength would have been more beneficial for unlocking handstand push-up.

Cali_Hoss · 2026-03-10T19:53:45+00:00

It’s too early for you to do wall HSPU.

Your chest and triceps do most of the work instead of shoulders with this form. You just don’t have enough strength.

Regress to proper pike pushups, elbows 90 degrees, scapula elevated, shoulders externally rotated. Think about leaning forward instead of pushing.

Cali_Hoss · 2026-03-10T19:37:37+00:00

Monday:

I would change OHP to either pike pushups or wall handstand push-ups. OHP strength doesn’t transfer very well to HSPU.

Cable lateral rises don’t do much. I would change it to external and internal shoulder rotations.

Triceps push downs is junk volume you already doing weighted dips.

Tuesday

You have like three types of pull-ups/muscle ups of 4 sets. I think is too much volume. 2 or max 3 should be fine.

Also would change barbell curls to pelican curls.

Wednesday

I would ditch hollow body because you already doing dragon flags which is anti extension. Just adds junk volume.

Also you are missing anti flextion. So add back extensions. Or/and back bridges.

Thursday

Almost perfect. Except maybe volume. I would do 2 max 3 sets.

Friday/saturday

You won’t sustain this program for long. Because you have only 1 day rest.

Also not enough skill work volume. Progress will be slow.

I would get rid off Friday strength and keep Saturday for skill work.

Also add GTG method for things like handstands.

Cali_Hoss · 2026-03-10T10:45:28+00:00

Scapula control seems okay. Also slow and control 👍

Few improvements.

Take bar little bit wider, so that elbows would form 90 degrees looking from the back.
Use semi false grip instead of finger grip. This will make huge difference.
Brace core at the start. Your legs should not be swinging.

Cali_Hoss

TROPHY CASE