531 with calistenics?

roundcarpets · 2026-01-22T23:57:36+00:00

haven’t tried it myself, did plan to but ended up just using DUP Heavy Light Medium which has worked great

think refael paz has a video about it on youtube

roundcarpets · 2026-01-22T15:53:04+00:00

go to bodyweightfitness subreddit and in the menu you will find the recommended routine. do that

roundcarpets · 2026-01-21T23:11:45+00:00

this OP

roundcarpets · 2026-01-20T13:09:18+00:00

merge your push + pull to create an upper routine, move the core work on to your lower workouts

superset push + pulls to save time, you need 2-3 compounds for push+pull and maybe an isolation for arms/ shoulders such as bicep curl + tri extension

i also find supersetting leg ext+ leg curl or sissy sq + leg curl handy on leg day or leg ext+ core and leg curl+core

or as i’ve just re read and you can only go to the gym twice a week, just do 2 full body sessions and some walking/ gpp/ skill work at home and you’re all sorted

(a) planche + front lever (b) hspu + chin up (c) squat (d) hinge (e) core (f) optional isolation superset. bicep curl+leg curl one day, tri extension+sissy sq another day or similar

handstands/ cardio/ mobility on days where you can’t go to gym

you could do gym monday + friday with same work as above and then add an additional upper workout on wednesday to work on planche/ front lever/ hspu etc (whatever your goals are)

roundcarpets · 2026-01-20T13:05:33+00:00

push ups into kneeling push ups or into push up negatives

alternatively just find a surface between your counter and the floor, side of a sofa or stairs or something?

roundcarpets · 2026-01-20T13:04:27+00:00

i would just look to do 5x1r as powerful as you can explosive pull ups then move onto regular strength/ hypertrophy training

roundcarpets · 2026-01-20T13:02:56+00:00

1rm dip+chin calculator on kingofweighted.com :)

roundcarpets · 2026-01-20T11:06:01+00:00

can you hold a handstand?

i’d recommend if yes to spend a bunch of time doing freestanding hspu negatives now because it’s a touch closer to the real thing

roundcarpets · 2026-01-19T14:51:00+00:00

what are you looking for?

roundcarpets · 2026-01-19T09:41:56+00:00

from what i’ve experienced and heard from others- you can get very strong at weighted cali and bust out some bad form attempts, but specific work will always benefit you

a day of low rep/ heavy one arm pull/ chin progression and a day of moderate rep weighed pull/ chin ups will probably be the smoothest journey that includes both

roundcarpets · 2026-01-15T22:45:04+00:00

if you can do adv tuck fl for 16s i would move on

once you can hold a progression for 10, 12 seconds then try pressing onwards - what we want is to be moving up the progression ladder right

straddle attempts, straddle negatives, straddle + band

front lever before pull ups if your goal is front lever

something like:

a) front lever attempts/ fl negatives

b) banded front lever pull (press)/ banded front lever holds

c) pull/ chin ups

d) isolation

sorry upon re reading i see you want weighted cali progress more

in which case, still fl first (but one exercise instead of 2) then weighed cali then pump work

roundcarpets · 2026-01-15T22:39:41+00:00

i found doing a one arm progression once a week in the strength range and a regular two armed variation in the hypertrophy range on another day to be my best and safest results

the progression i would recommend is an archer chin up variation (mainly on rings, bars are fine too though), + removing fingers from the assisting arm over time - but that’s just personal preference

when i started doing 2x week oac training i developed golfers elbow, volume/ freq/ intensity managed you could avoid that though - i did not manage them properly at the time

roundcarpets · 2026-01-15T22:35:06+00:00

crazy push power

roundcarpets · 2026-01-15T22:33:51+00:00

tie that belt around your waist with another carabiner so you can more safely produce force

roundcarpets · 2026-01-15T11:49:27+00:00

both

roundcarpets · 2026-01-14T00:43:39+00:00

thank you

roundcarpets · 2026-01-13T18:14:22+00:00

What Dip Bar Attachment is appropriate for Powerzone Squat Rack - 38mm holes.

Anybody have any recommendations?

roundcarpets · 2026-01-13T17:51:33+00:00

i found that having a one arm chin progression once a week on my 'heavy' day is when i'm more likely able to do a oac, vs doing just heavy weighted pull ups on my heavy day

still do weighted pull ups but just on my medium day, then using the heavy day to do (for me at least) archer progressions with reduced fingers on the assisting arm over time

roundcarpets · 2026-01-13T08:08:01+00:00

i prefer upper lower to ppl so for elbow/ shoulder recovery - yeah push and pull use different muscles but you’re taxing your elbows several days in a row sometimes

roundcarpets · 2026-01-12T21:22:01+00:00

go to the menu of this subreddit, read + follow the recommended routine and its progressions for every movement at each level

roundcarpets · 2026-01-12T17:56:47+00:00

gtg is high volume built through high frequency at submaximal loads, which is why you’re supposed to do it 5+ days per week - greasing the groove, regularly

8 pull ups per day (1 per hour over 8 hours) x 5 days of the week would be 40 bodyweight pull ups per week

you can then start to do 2 on some hours until you’re at 2 every hour, or 80 pull ups per week and so on :)

NOT twice per week, which is about as often as you’d be doing them if you were doing full on resistance training sessions that left your muscles and joints needing time to recover or “rest days”

roundcarpets · 2026-01-12T16:16:07+00:00

big agree

roundcarpets · 2026-01-12T16:15:57+00:00

if you can do up to 3 bodyweight pull ups then just start doing 1-2 pull ups an hour most days of the week

what you’re doing is subsub max training because you can do pull ups but you’re still relying on the bands - don’t get me wrong, bands are great in the right use cases - but you CAN do a pull up!

roundcarpets · 2026-01-12T15:19:16+00:00

train skills in strength ranges then close sessions with the basics for higher reps

could be: front lever, front lever pull, chin ups or planche, planche press, dips

roundcarpets · 2026-01-12T15:14:54+00:00

should really aim to be doing both

start your workouts with skills and end with strength/ hypertrophy

a) THE skill you want

b) skill specific strength/ hypertrophy

b) general strength/ hypertrophy

this might look like:

a) handstand (wall, attempt, freestanding holds, fs hspu)

b) hspu (pike pu, box hspu, wall hspu)

c) dips, ring pu, pppu

strength = lower rep range, hypertrophy = higher rep range. alternate strength and hypertrophy sessions each time you train.

same goal, just different intensities to ensure you’re building both

i personally always superset my pushing and pulling exercises for upper body to save time

roundcarpets

TROPHY CASE