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Stuart Van Volkenburg on Instagram: "Here’s how to use these in a home workout… A1. Feet Elevated Pushups 3 x 6-12 reps each side, 3 seconds down, pause for 2 seconds at the bottom Rest 90 seconds A2. Pull-ups or Chin-ups 3 sets x 6-12 reps / *5 reps (Straight Sets / *Cluster Sets) 90 seconds rest *Cluster Set - Perform 1 rep, rest 15-30 sec then repeat 2-4 more times. B1. Pike Pushups 3 sets x 6-15 reps, 4 seconds down Rest 90 seconds C1. Bicep Curls 2 sets x 5-9 reps, 3 seconds down 10 seconds

Cali Hoss | After one year of calisthenics training at 300 pounds, here’s what I’ve achieved: Core: 1. Human flag negatives 2. Dragon flag negatives... | Instagram

Stuart Van Volkenburg on Instagram: "Here’s why this doesn’t work long term… You don’t build muscle by doing more pushups… you build it by doing reps close to failure. Muscle growth happens in the last few reps before failure so why waste the first 20 just getting there? And if you’re doing 30+ pushups a set, you’ve officially entered cardio territory (PMID: 21311352 backs this up). Instead of grinding out endless reps, make the reps harder: * Elevate your feet * Add a pause * Slow it down * Sti

20 Advanced Push-Up Variations