Reply To: Making a balanced plan

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Robby Taylor

The only problem is, you’re only doing pulling and pushing each once a week, so your progress won’t come that quickly. It’s hard to do a lot of everything frequently, I understand. The thing is, people tend to recover from calisthenics more quickly than weightlifting. So you don’t need a day for each muscle group so that everything gets hit hard and also has time to recover. But there are a couple of easy solutions.

First, you can use the grease the groove method. Pick an exercise that you want to improve at. You said you might want more shoulder work. Have you attempted handstand push ups at a wall? If you can do these safely, you might want to do this exercise throughout the day.

Another option is to do more full body workouts, instead of just focusing on one exercise type. I will usually have an upper body pull, upper body push, and one or two lower body exercises. I find that I can hit each muscle group more frequently and ultimately do more work. So, since you aren’t constantly doing push up variations, each set is more solid. Even though you’re not doing as many sets, it’s more than offset by the fact that you’re doing it for multiple days a week. Plus, as far as training your nervous system for skill building is concerned, it is better to do something more frequently.