Sahmal Leathers

Pushup Journey Part 1 💪✨

In an 8-week study, researchers tracked 43 trained lifters who all trained with the same volume and effort (Plotkin et al., 2022). Group 1: kept weight the same, added reps. Group 2: kept reps the same, added weight. They found that muscle growth was basically tied across most muscles, but the reps group actually grew slightly more in the quads (re**us femoris). The load group only edged ahead in 1-rep max strength, and even then, barely. Both methods work. If you train at home or with bodyweight, reps are your best friend. If you're chasing max strength, load wins. Stop overthinking it. Pick one, progress consistently, and train with effort. What matters most is the effort you bring and how close you push to failure. Get the Calisthenics Playbook in bio link.

Real core strength comes from controlling your pelvis and core, not just swinging your limbs. If you aren't tucking, you aren't tucking into your gains. 🧱🦾

Something's coming for your arms.