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@asp510 Ok fine I understand thanks !

@asp510 Ok I understand. I have to do my upper 3 times per week so ! I will ! Thank you.

@asp510 What do you mean about volume ? How many polyarticular exercices can you integrate into a upper program ? 2 pulls 2 push or 3 pulls 3 push ?

@power1 Ok thanks for the program !

@power1 I didn't know the anterior posterior program ! It's interesting. Have you an example ?

@jermyn Ok I understand ! I will take U/L, I think it's the better option.

@archercrebb Ok I understand. I will have realistic expectations and chose U/L program to progress with it. I have to accept that my body will take muscles with time. Thank you, really, for your complete answer.

@archercrebb Thank you very much for your answer ! I challenge myself at each training with weight and use variants of exercices. But I don't know which is more optimal beetween PPL and UL for volume. I eat more and more with many proteins and I have 2 days of rest. I think it's good enough to...

Hi ! Sorry for my english, it's not my native language. I started the calisthenic in january and i have some results (i took some centimeters to measurements even if I always skinny fat... I take weight but muscle building is very low...) but I want to grow up my muscles faster. I began with...