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    Calisthenics Intermediate Hypertrophy Program using Dr. Mike Israetel's Volume Guidelines

    @heidi8 3 kg
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    Calisthenics Intermediate Hypertrophy Program using Dr. Mike Israetel's Volume Guidelines

    @dawn16 Happy to help. Thanks for the appreciation.
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    SQUEEZE YOUR ARMPIT!

    @patrick_m Can't say about OHP but for pike pushups and HSPUs, it is a must. Flaring out your elbows on these is wrong.
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    Calisthenics Intermediate Hypertrophy Program using Dr. Mike Israetel's Volume Guidelines

    @dawn16 Pretty similar program. But I wanted to have a bodyweight only option.
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    Manna Tutorial

    @greatisyourmercy24 Very helpful. Thanks a lot!
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    SQUEEZE YOUR ARMPIT!

    @darrell999 Squeezing your armpit and bringing your elbows closer is pretty much the same cue. It engages the back and more scapula stability.
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    SQUEEZE YOUR ARMPIT!

    @layk Its not useless. Tucking-in your elbows together is a must in all upperbody calisthenics exercises. Squeeze your armpit cue makes it easier to accomplish.
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    Calisthenics Intermediate Hypertrophy Program using Dr. Mike Israetel's Volume Guidelines

    @bibbigo The pullup problem is something I can relate to as well. Before I discovered this sub, I just tried to do as many pullups as I could hoping that this would increase my pullup numbers. I had no idea how progressions work.
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    Calisthenics Intermediate Hypertrophy Program using Dr. Mike Israetel's Volume Guidelines

    @fredro2000 The symbol - doesn't mean minus. I used it instead of arrows. Sorry my bad.
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    Calisthenics Intermediate Hypertrophy Program using Dr. Mike Israetel's Volume Guidelines

    @cewilliams In short, how many reps you have in the tank. RPE 10 - Absolute max - can't do another rep RPE 9 - 1 rep on the tank RPE 8 - 2 reps on the tank RPE 7 - 3 reps in the tank
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    Calisthenics Intermediate Hypertrophy Program using Dr. Mike Israetel's Volume Guidelines

    @bibbigo I agree that RPE can be a bit tricky to implement. For that matter, percentages of 1 rep max can work but that is almost impossible to calculate correctly with bodyweight only exercises. That's why I went with RPE.
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    Calisthenics Intermediate Hypertrophy Program using Dr. Mike Israetel's Volume Guidelines

    @hyruga Good luck
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    D.O.M.S for a week now

    @cross_product It is called deload. Once you get more experienced and more strong, you'll need to do it more often.
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    Calisthenics Intermediate Hypertrophy Program using Dr. Mike Israetel's Volume Guidelines

    @godschild08 TBH there was not much effort put into it. Anyways, I am glad that you liked it.
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    Calisthenics Intermediate Hypertrophy Program using Dr. Mike Israetel's Volume Guidelines

    Dr. Mike Israetel is one of the most respected figure in the online fitness community. He is known for his volume landmarks for hypertrophy. You can find all the info related to his volume guidelines here and here. He is not talked about much in bodyweight fitness or calisthenics communities...
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    Bodyweight Skill Tree

    @hannah97 Great effort. I would love if someone organised this list.
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