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@hawke213x It's not that muscular damage only occurs with a certain type of exercise, just as there will always be some mechanical tension and some metabolic fatigue with any exercise. However, certain methods of training will emphasize muscular damage more than others.

@dinko I am working on a separate glute and hamstring post. As for hip thrusts, you can replicate those at home with strong hip bands (aka booty bands) and a standard strong resistance band. Bret Contreras has a demo video of this, and I'm currently reading his 500 page textbook on glute...

@khohanguc Oh his more recent calf training advice in his videos is fine, the program is just several years old (I think 4 or 5 years old) so his calf training advice in the booklet is outdated. It's pretty different from his current recommendations. The stuff presented for the rest of the...

@taiok Sure, we can agree to disagree. I don't take any personal offense.

@barlowgirl I would check out Limitless Legs by FitnessFAQs as well, it's entirely bodyweight leg programming. The calf work is not great but everything else is awesome. Just substitute out the calf work using the stuff from my post on lower leg training.

@taiok How so? You are inducing specific muscular adaptations in response to a targetted stimulus. I'm not sure what the source of confusion is. I would compare it to something like long-distance running, your primary objective is to improve cardiovascular fitness, but you have secondary...

@khohanguc Dragon pistols are primarily a balance and stability movement as far as I am concerned. It's good to train your lower body for stabilizing the hips in a lateral movement. If you're not finding much challenge in that movement, I'd just stick to heavy suitcase curtsy lunges. I myself...

@taiok It's not such a neat split, it's a matter of using specific training techniques that emphasize one driver of growth over the others. All of these methods have some contribution from all 3 mechanisms.

@reallylongnickname You should employ other techniques as well for best results, progressive overload is just a given in any strength program.

Intro In an attempt to demystify some of the conversation around bodyweight leg training, I have decided to give a brief breakdown about quad training in general, as well as breaking down exercises into meaningful categories. With proper training principles, lower body training with bodyweight...

@reallylongnickname Progressive overload is a staple of training, yes. You should generally be progressing volume and load over time. You should keep using a technique until your body has become adapted to it, then rotate to something else for a training cycle.

@stillgrowing2011 I would definitely consult a doctor or physical therapist before trying kettlebells. It's just like any other weight bearing exercise.

@ben888 A lot of that is genetic, I should know as my family's narrow sinus genetics cursed me with sleep apnea at an early age. Thanks mom. If you've lost that genetic lottery you can have a pencil neck and still have obstructed sleep. I have read about it being a concern with professional...

@pirroiepirit Yes and no. There's a bit of nuance to consider. You can do the majority of these exercises with dumbbells. So if that's what you have available to train with, then use them. The kettlebell has two potential advantages over the dumbbell, the weight distribution and the shape...

@latestander28 You'll need to do a minute of rest, otherwise you'd be totally gassed out by the end of the circuits.

@prettymelrad Probably would favor a bit more extension since most people are hunched over looking down.

@01love01heart That's a good routine, definitely focus on mastering the movements and getting to 8 to 10 reps. People do more swings as they get more efficient at them, starting with lower reps and focusing on technique is the best way to start. Definitely keep practicing the kettlebell swing...

@kc8vji Agreed, I met him at The Arnold the other week as a fan. He looked like he was carved out of granite in person. Definitely not realistic for the average athlete to attain.

@hannay Oh! Okay yeah that makes sense. I'll clarify

To address the comments regarding the image, Jared Feather is not a calisthenics athlete, he's a non-natural bodybuilder with a pro card. He's not an example of what calisthenics without PEDs will do. Reddit just adds the picture in automatically when I post the link.