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Start with the essentials for training at home.
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Guides
Muscle-up: the full progression to get your first one
The prerequisites to tick off, the three phases of the movement, a five-step progression and the mistakes that stop you getting over the bar.
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Dips: technique, variations and progression
All about dips: the technique in five points, the muscles worked depending on how far your torso leans, the variations by level, from dips with feet on the floor to rings, and the equipment to do them at home.
How heavy should your weighted vest be?
The right weighted vest weight: 5 to 10% of your bodyweight to start, then a different load depending on the use. The guidelines by bodyweight, by activity, and which model to choose between 20 and 50 kg.
Weighted dips: technique, loads and progression
Weighted dips start once you can do 12 to 15 clean dips. The technique with a dip belt, the starting weight for your bodyweight, a 6-week programme and the mistakes to avoid.
Weighted calisthenics: when and how to start
Weighted calisthenics starts when bodyweight is no longer enough: 8 to 10 pull-ups, 12 to 15 dips. Which added weight to choose, what weight to start with, how to move up in steps and the safety rules.
Beginner calisthenics programme: 8 weeks
A calisthenics programme for beginners, over 8 weeks: three sessions a week, two sessions that alternate, the week-by-week progression and a final test. No pull-up required at the start.
Calisthenics programme: how to build your own
A calisthenics programme comes down to four decisions: the number of sessions, the split, the exercises and the progression rule. The method to build your own, an example for each level and the ready-made programmes.
Calisthenics exercises: the 6 basic movements
Six movements do most of the work in calisthenics: pull-up, inverted row, push-up, dips, squat and knee raise. For each one: what it's for, where to start, the benchmark to reach and what comes next.
What equipment do you need to start calisthenics?
To start calisthenics, a pull-up bar is enough. A resistance band and parallettes complete the kit. Here's what to buy, in what order, depending on your home, and what can wait.
Calisthenics for beginners: the complete guide
To start calisthenics: five basic movements, each with its easy version, and three sessions a week. Here's your first session, how often to train, the useful equipment and what you can expect in three months.
