Calisthenics

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Weekly Q&A Fridays Are Here! Every Friday, you'll have the chance to ask your questions directly to our personal trainer and physiotherapist. How does it work? 1️⃣ Reply to the Q&A message with your question. 2️⃣ Check out the other questions and react with a 👍🏻 to the ones you want answered. The 3 most liked questions will be answered on Sunday in a dedicated post. This is your chance to get expert advice tailored to your fitness journey. Start thinking of your questions now! It has been an hard week for us, so we could not reply to some of your latest questions We ask you to make them again here, sorry for that Peace🙏🏻

The Role of Protein in Muscle Building 🥩💪 Protein is the building block of muscle growth. Whether you’re training for strength or hypertrophy, consuming the right amount, from the right sources, at the right time is essential. Let’s break it down. 1️⃣ How Much Protein Do You Need? 🤔 Your protein needs depend on your training intensity, goals, and body weight. The latest research suggests: ✅ 1.6 - 2.2g per kg of body weight (0.7 - 1g per lb) for muscle growth. ✅ 2.2 - 3g per kg (1 - 1.4g per lb) for lean muscle retention in a calorie deficit. ✅ More protein may be beneficial in highly trained individuals. 📌 Reference: Morton, R. W., et al. (2018). "A systematic review of protein intake and resistance training." British Journal of Sports Medicine. 2️⃣ Best Protein Sources 🍗🌱 Not all proteins are created equal. High-quality protein sources contain all essential amino acids and are highly digestible. 🔹 Animal-Based: ✔️ Chicken, beef, fish, eggs, dairy (whey/casein). ✔️ High in leucine, the key amino acid for muscle protein synthesis (MPS). 🔹 Plant-Based: ✔️ Lentils, chickpeas, tofu, tempeh, quinoa. ✔️ Combine different sources (e.g., rice + beans) for a complete amino acid profile. 📌 Reference: Gorissen, S. H., et al. (2018). "Protein quality in plant vs. animal-based sources." Nutrients. 3️⃣ Timing: Does It Matter? ⏰ Protein timing plays a role, but total daily intake is the priority. However, spacing protein intake evenly throughout the day optimizes muscle growth. ✅ Post-Workout Window: 20-40g of high-quality protein within 1-2 hours may maximize MPS. ✅ Even Distribution: 20-40g per meal, every 3-4 hours, keeps MPS elevated. ✅ Pre-Sleep Protein: 30-40g of slow-digesting protein (casein) before bed enhances overnight recovery. 📌 Reference: Snijders, T., et al. (2019). "Pre-sleep protein ingestion improves overnight muscle protein synthesis." Journal of Nutrition. 💡 Key Takeaways: 1.6 - 2.2g/kg of protein per day supports muscle growth. Animal and plant proteins can both be effective with proper planning. Post-workout, even distribution, and pre-sleep protein can optimize muscle recovery. 💬 How do you hit your protein target daily? Drop your tips below! ⬇️

We will reply to this soon, sorry If we are late with this week's workout and Q&A🙏🏻

Weekly Q&A Fridays Saturday Are Here! Every Friday, you'll have the chance to ask your questions directly to our personal trainer and physiotherapist. How does it work? 1️⃣ Reply to the Q&A message with your question. 2️⃣ Check out the other questions and react with a 👍🏻 to the ones you want answered. The 3 most liked questions will be answered on Sunday in a dedicated post. This is your chance to get expert advice tailored to your fitness journey. Start thinking of your questions now!

#WEEK6 Q&A Answers Here are the most voted questions: 1)What is the properly base of strength for begin to train Hefesto? 2)Whenever I do more sprinting or running for about 5-10 Km I face pain in my shin why this happened??? I have to do rest for around 10 days to recover and next time same happen and it's severe pain help 3)I can do 20-25 pull ups 50 dips but I cannot do back lever for even 5 seconds . what should I do in this situation ? 4)I'm 17 years old and I have a question. I've recently started calisthenics, and I have a friend who has been doing it since childhood and is now very skilled. I watch him and think it's too late for me. Is it possible that in some time I could compete with him in a competition, or is he already an unreachable point? 5)Hi am trying to do handstand for some time but even after some training i fail to hold even on wall... I could only hold less than 15-20 sec even in thw wall.. Whats the best way to improve the stability and strength while handstanding Here are the answers👇 1) Efesto is an extremely specific exercise that requires skills in terms of: -Mobility -Strength -Coordination Furthermore, it is an exercise that is extremely conditioned by subjective anatomical proportions. Therefore, there is no basic, standard and measurable strength that makes you suitable for training the effect. Simply start training it. ------------------------------------------------------ 2) The tibialis anterior muscle can easily become overloaded in untrained individuals. How long have you been running? In what specific movements do you feel pain? How long have you felt it? These are some of the important questions to better understand the origin of your pain. Statistically, it is more likely that your pain is simply the result of adaptation to running and will resolve with time. ------------------------------------------------------ 3) There is no direct correlation between pull-ups, dips and front levers. You have to train the specific movement. We made a video about it ------------------------------------------------------ 4) The speed with which you progress in skills depends on several factors: -genetics -previous skills -commitment -quality of programming 17 is a good age to start with skills, I don't see why you shouldn't reach your friend's skills. You shouldn't compare yourself to him if he's been training much longer than you. Above all, you should focus on your successes rather than quickly reaching your friend's goals. This discipline is first and foremost a challenge with yourself. Be confident, work hard, and train smart. Getting a trained coach could be the fastest and safest way to reach your goals. ------------------------------------------------------ 5) We remind you to this video we have made back in the days

We will answer to these questions by today, we are working on that Thanks fam🙏