Strength and Sthenics Podcast

00:00 Intro – Debunking Calisthenics Influencer Reels00:50 Reel #1: Slow vs Explosive Reps & Muscle Fiber Types05:30 Why Fiber Type Distribution Is Mostly Genetic07:10 Reel #2: "You Need Bad Form to Progress"09:00 Defining Good vs Bad Form & The Bicycle Analogy12:30 When Bad Form Might Be Acceptable (Outlier Cases)15:00 The Push-Up "Cheat" Example & Building Momentu...

Episode 5 of Debunking Calisthenics Myths. This time we break down one of the most misunderstood parts of skill training — accessory exercises. We cover what accessories actually are, why most people program them wrong, and how to structure them intelligently around skills like planche, front lever, and handstand push-ups.0:00 The Importance of Accessory Training9:10 Understanding Exercise Purpose...

Everyone's programming skills wrong. In this episode, we break down what actually matters in calisthenics skill periodization and why most of what you see on Instagram is either vague, misleading, or setting you up for injury. In this Episode we will talk about:-Absolute vs. relative intensity in skill training (and why the distinction matters)-Why "grease the groove" is a double-edg...

In this episode, we build on our periodization fundamentals and get into where strength actually comes from, tracing the full signal chain from motor cortex through spinal cord to muscle fiber and back. We break down the neural adaptations that actually drive strength gains: coordination, reduced antagonist co-activation, increased motor unit recruitment, elevated firing rate, and cortical disinhi...

In this episode, we break down the cornerstones of strength training — volume, intensity, proximity to failure, frequency, and progressive overload — and use them to critically analyze the most popular training methods in the calisthenics world. We go through what effective sets actually means and why it's the only volume metric worth tracking, then dissect the 2-set method, the 5x5, and the h...

We’re back with our well known Debunkings. This time in a new format and with our guest Saša. As always, we try to stay respectful and nuanced, even when it’s not easy. Creators like the ones shown here have helped calisthenics grow and inspired many people to start training. The problem is that a lot of the information being shared—especially in short, “quick and easy” reels—is simply wrong. At S...

In this episode of the Strength and Sthenics Podcast, Josh and Denis dive deep into the world of pull-ups — one of the most fundamental upper body exercises. They share their own experiences, break down the mechanics and technique behind an effective pull-up, and talk about how to program and use different variations to build real strength. The conversation also touches on the importance of grip s...

In this episode of the Sthenics and Strength Podcast, Josh and Denis dive into the world of calisthenics and lifting—how the two can work together, where they sometimes clash, and how their own approach has evolved over time. They break down staple movements like pull-ups and pike push-ups, sharing why these basics still matter whether you're just starting out or years into training. The conversat...

In this episode of The Strength and Sthenics Podcast, we break down the beginner’s roadmap to calisthenics—especially for those transitioning from lifting, running, or other training styles. We cover how to realistically assess your time commitment, pick the right skills to focus on, and blend technical work into your strength training. From the one-arm pull-up to the handstand push-up and muscle-...

In the first episode of the Strength and Sthenics Podcast, hosts Joshua Hash and Denis Piccolo dive into all things calisthenics. They talk about the benefits of bodyweight training, how it’s evolved over time, and how anyone can incorporate it into their fitness routine. From building a strong community to embracing the hybrid athlete mindset, Josh and Denis share their passion for movement and m...