What does the worst calisthenics program look like, and are you accidentally following it?

In this episode, we’re joined by Denis from Sthenics to challenge popular training myths and break down the science of calisthenics mastery.

Should you build strength or chase skills first? How many skills can you train at once without burning out? What’s the best way to combine static holds, dynamics, and weighted calisthenics in one training cycle? We unpack why “more variation” isn’t always the answer to plateaus, how to actually progress holds like the front lever and planche, and the role of ego, muscle mass, and technique in unlocking advanced skills.

We also discuss the problem with training to failure, how to troubleshoot weak points, and what to do when you don’t know how long a skill will take to master.

(0:00) - Worst calisthenics mistakes

(3:01) - Why bands are bad

(6:29) - Strength standards in bodyweight training

(19:17) - Best weight lifting exercises

(24:43) - Learn handstand push-ups

(35:55) - Mix skills and weighted calisthenics - program design

(45:20) - Train skills to failure?

(49:48) - Secret to faster progress

(52:13) - 1 step back, 2 steps forward

(56:43) - Testing is important

(1:00:53) - Holds Vs Dynamics for skills

(1:06:03) - Do you need big muscles in calisthenics?

(1:10:20) - Skip leg day?

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