Weighted Calisthenics: The Heavy Metal Path

Bodyweight exercises are limited by your body weight. To continue building raw strength (Relative Strength), you must eventually add weight.

Weighted Pull-ups and Dips are the 'Big Lifts' of calisthenics. They build a foundation that makes high-level skills like the OAP (One Arm Pull-up) much easier.

Dip Belt: Best for maximum load. It allows you to hang significant weight (plates) but can alter your center of gravity.

Weighted Vest: Best for dynamic movements (Push-ups, Squats, Muscle-ups). It distributes the weight evenly but is usually limited to 20-30kg.

Choice: Use a Belt for Dips/Pull-ups and a Vest for everything else.

For strength, the 5x5 (5 sets of 5 reps) is the king of programming. Choose a weight where you can barely finish the 5th rep of the 5th set.

Progressions: Increase the weight by 1.25kg - 2.5kg every week. If you fail to hit the reps, stay at the same weight for the next week (don't rush it).

Micro-Loading: For weighted calisthenics, small increases are vital to prevent joint plateaus.

Adding weight increases the stress on your tendons exponentially. Deload every 4-5 weeks by reducing the weight by 50%.

Focus on the 'Eccentric' (the way down). Never drop quickly into the bottom of a weighted dip; your shoulders will pay the price.