Bodyweight Fitness: Progress Stagnating Overall |
- Progress Stagnating Overall
- Outdoor pull up bar height?
- Thoughts on two days for the same muscle group?
- High-volume bodyweight routines
- Recommended routine with compound weights modification
- Is calisthenics right for me? Shoulder injuries -- need help!
| Posted: 21 Jun 2021 11:07 AM PDT Hello, I am what you consider a complete novice and have made daily exercise sessions a routine. I'm only 2 months into my journey and so far have lost approx. 35-40 pounds, after cutting back on fried food, sugary drink, and bread consumption. My diet is by no means perfect, but have been cooking my own food and have been on a 1500-1800 calorie restriction. My overall goal was to establish a habit and I think I've accomplished that. I don't have much in equipment. I only have a doorframe pull-up bar, some pull up assisted band sets, Olympic Rings, and an ab roller. During the week I alternate my exercises based on muscle groups. So on one day I concentrate on pull-ups, push-ups, and lateral pull-ups. The next day squats, and my abs. And so forth so forth. Making sure each muscle group has one day of rest but keeping active everyday. I'm a bit concerned now because I have stagnated overall. Last month I was able to reach 20 push-ups , this month, I'm not able to push passed 20 push-ups. I'm feeling it's harder and harder to increase my assisted pull up reps. Likewise with squats, planks, and ab exercise sessions. I'm not sure what to do. I've gone so far as increasing my protein consumption and even gotten myself off of calorie restriction this month experimenting whether or not it's from lack of nutrition. Today I just finished my workout and I don't feel as refreshed as when I first started out. I have also maintained my weight this month as well. I just need some advice, i just finished a workout session and feeling really disappointed with myself. My joints have begun hurting this past week. [link] [comments] |
| Posted: 21 Jun 2021 06:57 AM PDT Hello, I'm planning on building a pull up bar and dip bars in my backyard. But at what height should I build it? I know it's good to build it so that you could reach it will just a little jump. What I'm planning to do with it: muscle ups, weighted pull ups. But I'm thinking maybe it would be nice to hang rings on the bar and do some ring chin ups. BUT this would mean it would be nice to have the bar higher so I could do them comfortably. If I built the bar higher would it be possible to build some kind of small sturdy steps so I could reach the bar comfortably when doing weighted pull ups? Or does that make it less safe and not worth it? Hopefully you understand what I'm trying to say :D [link] [comments] |
| Thoughts on two days for the same muscle group? Posted: 20 Jun 2021 12:18 PM PDT I've been doing a routine twice a week where I do 100 pull-ups, 200 push-ups and 300 sit-ups (or ab variation) for a couple years. I don't normally get very sore from this. A couple weeks ago I started my workout and ran out of time so finished it later that day; I was super sore for 3 days after. So, I did the same thing for my next workout and was sore again. So far my body hasn't adjusted to it like it had adjusted to hammering out everything in one session. I haven't seen much/any talk about two a days for the same muscle group. Anyone have more insight as to what's happening physiologically? I can imagine this might put me in position for injury if not careful. Otherwise is this better or worse than doing all reps in one sesh? Outside of this I cycle 10-12hrs per week. Goal is maintain some lean upper body strength. [link] [comments] |
| High-volume bodyweight routines Posted: 21 Jun 2021 09:30 AM PDT Hi guys, I am looking for some tips on routines or books/videos on how to structure a high-volume bodyweight training routine. I know most people here will recommend sticking to the recommended routine or Overcoming Gravity kind of stuff but I do not really enjoy that kind of training programs any more and would like to do something different, with no skill work, focusing mostly on basics (potentially adding some weight, though I only have up to 20kg). In terms of my level, I can do 12+ pullups, 20+ dips, 30+ pushups, a one-legged FL, full BL, advanced-tuck planche etc. but I do not want to implement those into my training. I have been given a high-volume routine by one of my friends and, just to clarify, this is the kind of "training style" that I would like to implement: Exercise 1: (2 pull-ups, 5 push-ups, 2 chin-ups) x 5 Exercise 2: 2 push-ups, 2 pull-ups, 2 dips etc. The thing is I do not really have guidelines on how to structure this kind of routine, and also I am not sure how to structure a bodyweight lower body day (especially without ignoring the posterior chain). Can anyone recommend any source for this kind of programs? Thanks! [link] [comments] |
| Recommended routine with compound weights modification Posted: 21 Jun 2021 04:04 AM PDT Hello, I've been doing Stronglifts on and off for a few months and I really enjoy some of the movements but my end goal has always been being able to do calisthenics. I have done recommended routine on/off but I have always turned away because I still wanted to be able to do some weight training. With that being said I have made these modifications and I wanted to know what everyone's opinions are on these and will I be hurting myself/ causing any imbalances? For context, I am pretty overweight 5'7 218 lbs with 30% body fat and my goal is to reach 12-15% bodyfat and develop a nice physique The Program: Pairs:
Triples:
I realize my workout replacements aren't working the same muscle groups as what they are replacing (for example I know OHP does not work for same groups as a plank). But these are all the exercises that I want to fit into my program and I just want to know if I follow this program will I achieve my goal results without causing any imbalances/injury. [link] [comments] |
| Is calisthenics right for me? Shoulder injuries -- need help! Posted: 21 Jun 2021 09:38 AM PDT Hi everybody, I'm new to this page and am really, really keen to do calisthenics. I've been in and out of the gym lifting weights for the last few years and I've never truly enjoyed it. As well as accruing some pretty serious muscular imbalances and lower back pain from weightlifting, I also despise gym culture and its general atmosphere. The only exercises I've ever really enjoyed are bodyweight exercises (probably partly because they're the only ones I've really ever become respectable at in terms of strength). For these reasons, I'm super keen to start doing calisthenics. Its focus on functional fitness, for example, just had a much more appealing vibe for me than going to the gym and being surrounded by people who are mostly concerned with ego lifting and aesthetics (this is especially the case at my age group). Weightlifting is also just not fun at all -- it feels like I'm in a hole pursuing shallow aims rather than really using my body and enjoying exercise. However, I likely have a minor labrum tear in one or both of my shoulders and this has created problems for me. I've seen PTs, as well as a trainer, and I'm learning to manage the pain in the gym by adjusting the kinds of exercises I do and making minor adjustments to my form. One thing that has helped immensely is not doing full range-of-motion for lots of exercises, especially push-ups. Furthermore, I've been told by a pretty serious trainer that I should likely stay away from full ROM dips, and only do lower-RM dips (even less ROM than these). In fact, I've just avoided dips altogether altogether for the last few months because they're never comfortable on my shoulders. Additionally, I actually started the recommended routine a few months back. I did it for several weeks but it exacerbated my shoulder problems. Full-ROM dips, full-ROM push-ups, and especially handstands were not good at all for my shoulders, and it was this exacerbation that actually led me to get them checked out by an orthopedic surgeon (MRIs in a few days -- will try to avoid surgery if possible but that's another issue). What I'm wondering is -- how serious a problem are these things for calisthenics? Everything I see online about calisthenics stresses very high range of motion for dips, push-ups, etc., and seems to absolutely condemn, for example, the kind of half-ROM dips like those in the video above. It seems to me that the gym might actually be better for my functional fitness and shoulder health than calisthenics, because with weights I can control my movements and isolate my muscles more easily. With bodyweight exercises (esp. advanced exercises that involve more movement -- like muscle-ups or a planche), it seems that I'm committed to much more shoulder usage. SO -- can I pursue calisthenics despite these problems? Does anyone have experience with shoulder injuries? What can I do? I truly feel like calisthenics could be the perfect type of exercise for me and completely change my perspective on working out (which is to say, allow me to actually enjoy it), but I'm worried about my shoulders and about limited ROM exercises. Thank you so much for the help, everyone. I really, really appreciate your time! [link] [comments] |
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