3 Calisthenics Exercises That Break Plateaus for Beginners 

You know the feeling.

You show up.
You train consistently.
You hit your pull ups, your push ups, your basics.

And then…

The reps stop increasing. Your body feels strong but progress feels frozen.

You are not failing. You are not doing it wrong.

You have simply reached the point where beginner volume stops working on its own.

If you have been training calisthenics for over a year and can perform around eight clean pull ups, congratulations.

You built a solid base.

Now it is definitely time to train smarter.

Breaking a plateau is not about doing more random workouts or chasing exhaustion.

It is about choosing the right calisthenics exercises that address real strength gaps and upgrade how your body produces force.

These three movements do exactly that.

Why Plateaus Happen in Calisthenics

Calisthenics progress comes fast at first. Your nervous system adapts. Coordination improves. Muscles learn how to work toget...

3 Simple Calisthenics Workouts to Build a Strong Back and Core

If you can already perform at least 10 clean pull ups, you are ready to move into intermediate level training.

This is where strength, control, and endurance come together.

A strong back and core form the foundation of every powerful calisthenics athlete.

They protect your shoulders, stabilize your spine, and unlock higher level skills.

These three calisthenics workout routines are built around hanging supersets.

That means you perform two or three exercises back to back without letting go of the bar.

The goal is to challenge your pulling strength, grip, forearms, and core in one continuous effort.

This style of training builds muscle, stamina, and coordination at the same time.

If you want a strong, athletic upper body, it is definitely time to get started.

Why Hanging Supersets Work So Well

Hanging supersets force your entire body to work as a unit.

Your lats pull. Your arms assist. Your grip stays active....

Why EMOM Training Should Be in Your Calisthenics Program

If you’re serious about leveling up your bodyweight training, it’s definitely time to get started with the EMOM method.

EMOM "Every Minute on the Minute" is one of the most underrated tools in the calisthenics world.

Most people avoid it for one simple reason:

It’s hard.

Not kind-of hard. Not “challenging but manageable.” Truly hard.

Try it once and you’ll feel it immediately.

But here’s the truth every dedicated athlete eventually learns:

The methods that challenge you the most are the ones that transform your body the fastest.

EMOM is no exception.

When you commit to it, you build strength, conditioning, and muscle quality at a level that traditional training can’t touch.

And yes, it's absolutely worth the effort.

Mass vs. Density: What Are You Really Building?

A lot of people chase muscle mass. They want to look bigger, fuller, and “more jacked.” Nothing wrong with that, mass has its benefits.

But if you want...

From Zero to First Pull-Up: The Definitive 6-Step Progression Guide

The pull-up is the gold standard for upper-body functional strength.

If you can’t do one yet, your body is missing essential pulling strength, stability, and control.

This 6-step guide uses mandatory progressions to build strength safely and quickly.

Mandatory Prerequisite: Grip Strength

You must be able to hold the bar for at least 30 seconds before beginning this guide. If your grip gives out first, work on dead hangs and standing pull ups, until you meet this requirement (see Step 1).

Step 1: The Dead Hang (Grip & Shoulder Health)

This step focuses on grip endurance and shoulder mobility.

• Execution: Grab the bar with a pronated (overhand) grip, just outside shoulder-width. Fully extend your arms, but don't let your neck sink into into your shoulders, keep your shoulders under your ears. Ensure a posterior pelvic tilt (tuck your hips back slightly) to engage your core and prevent back arching.

• Go

  ...

How to Increase Your Pull-Ups Fast with This Simple Exercise

If you want to increase your pull-up count, you need to build strength in different movement patterns as well.

The most effective way to do that is by adding Australian pull-ups, also called inverted rows, to your calisthenics workout program.

This movement develops your back, biceps, and grip while reinforcing perfect pulling mechanics.

Australian pull-ups gradually bridge the gap between horizontal and vertical pulling.

They build control, shoulder stability, and muscle endurance.

If you struggle to get your first pull-up or want to go from a few reps to double digits, this exercise is a must in your calisthenics journey.

Add these moves to your pull up routine!

How to Perform Australian Pull-Ups

1. Find a bar around waist height.

2. Grip the bar with your hands shoulder-width apart, palms facing down.

3. Walk your feet forward until your body forms a straight line from head to heels.

4. Engage your glut

   ...

Ready to master pull-ups?

This is your ultimate pull-up workout plan, designed to take you from 0 pull-ups to 20+ clean reps step by step.

In this complete guide, you’ll learn:

✅ How to get your very first pull-up

✅ The best pull-up equipment for beginners

✅ How to build strength and add more reps

✅ Progressions to double your numbers once you hit 5

✅ And how to unlock the muscle-up after you’ve built a solid pull-up base

Pull-ups are one of the best exercises for building a strong back, powerful arms, and unstoppable calisthenics strength.

Whether you’re a beginner or already doing a few reps, this video gives you the exact workout plan to keep progressing.

Watch the full video here and get your full pull up training roadmap!

Nicolas

PS: Join the Online Calisthenics Academy and train with me here!

Stuck at 1 Pull-Up? Do This to Get More!

You’ve finally done it.

Your chin cleared the bar, your arms didn’t give out, and you felt like a boss for a second.

That first pull-up? Huge win.

But this isn’t the end of the journey. It’s the beginning.

So let’s talk about what to do next and how to level up your bodyweight strength with smart, fun, and effective calisthenics training.

This guide is especially for you if you’re getting into calisthenics as a beginner and want real results, not gimmicks.

Whether your goal is to master more reps, build back muscle, and a healthy posture, this is how you make it happen.

Step 1: Get Really Good at That One Pull-Up

We’re not here to crank out sloppy reps. One perfect pull-up is worth ten half-reps any day.

So focus on:

• Hollow body position: engage your core, keep your legs together

• Controlled movement: no swinging, no kipping, no momentum

• Full range of motion: chin clearly over the bar, arms fully extended at the bot...

Best Pull-Up Equipment for Beginners!

If you’ve been stuck on pull-ups or don’t even have the right set up to start, this is for you.

I just released a new video breaking down the best equipment for pull-ups, from zero-gear hacks to more advanced tools you can use at home or outdoors.

Whether you’re a total beginner or already working on your pull ups, the right setup changes everything.

🎥 Watch the video here and upgrade your pull-up game!

Let’s go!

Nicolas

PS: Train with me here!

Still Can't Do a Pull Up, Try This!

Pull ups are the gold standard of upper body strength.

They’re challenging, humbling, and wildly rewarding.

Whether you’re already training or just getting started, mastering the pull up is a must.

Your back is the biggest muscle group in your upper body. Ignoring it isn’t an option.

And nothing targets it better than a well-executed pull up.

But most people don’t know how to actually train for one.

So here’s a clear, progressive path that works, if you follow it with consistency.

Let's get your first pull up, step-by-step.

Watch the full video here!

Nicolas

The Only 4 Calisthenics Exercises You Need for Life

If I could only pick 4 calisthenics exercises for the rest of my life, what would it be?

I had this question circle back around many times and that's a tough one!

But these would be my picks:

1. Wide Pull-Ups – The king of pulling exercise.

2. Pike Push-Ups – The go-to for overhead pressing strength.

3. Bulgarian Split Squats – The best single-leg lower-body builder.

4. Hanging Leg Raises – The king of core exercises.

These four movements cover every major muscle group, maximizing strength and control with just your bodyweight.

Whether you’re building muscle, improving mobility, or mastering body control, these exercises form a rock-solid foundation for your calisthenics workout.

Let’s break down why they should be staples in your training routine.

1. Wide Pull-Ups

Why They Work

Wide pull-ups are the gold standard for upper-body pulling strength.

By using a grip wider than shoulder-width, you put greate...