Lady Is Here! I have written a book for feminine-minded women (and the men who want relationships with them). Click Here For Full Details.

Post Reply 
The Bodyweight Workout Thread
Author Message
Beyond Borders Away
Innovative Casanova
*******
Gold Member

Posts: 7,243
Joined: Aug 2011
Reputation: 241
Post: #26
RE: The Bodyweight Workout Thread
^ How much did you pay for that one? Link?

http://BeyondAllSeas.com
"The individual has always had to struggle to keep from being overwhelmed by the tribe.
To be your own man is a hard business. If you try it, you'll be lonely often, and sometimes
frightened. But no price is too high to pay for the privilege of owning yourself." - Kipling
10-24-2016 10:21 AM
Find all posts by this user Like Post Quote this message in a reply
ScrapperTL Offline
Chubby Chaser
**

Posts: 397
Joined: Jan 2016
Reputation: 14
Post: #27
RE: The Bodyweight Workout Thread
(10-24-2016 10:21 AM)Beyond Borders Wrote:  ^ How much did you pay for that one? Link?

Go on to Amazon or Walmart and search for Power Tower.
The one I have is a Red/Black Weider and I think I paid a little over $100 for it.
Totally worth it though, I use it practically 7 days a week.
I'm kind of a bodyweight exercise fanatic, I love it !
(This post was last modified: 10-24-2016 10:28 AM by ScrapperTL.)
10-24-2016 10:27 AM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 3 users Like ScrapperTL's post:
Beyond Borders, Giovonny, Brodiaga
aeroektar Offline
Alpha Male
****

Posts: 1,083
Joined: Jul 2014
Reputation: 12
Post: #28
RE: The Bodyweight Workout Thread
(10-23-2016 05:19 PM)RichieP Wrote:  
(10-23-2016 04:01 PM)kbell Wrote:  I tried doing the back bridge, but my unrepaired shoulder did not like it. I used a big balance ball to stretch over it and that seemed to work without shoulder pain.

aeroktar, what's the name of that pullup? Would love to get that down.

I'm not sure of the name, I remember reading an article about it a while ago but I cant find it now, I just call it a row pullup because it focuses on a rowing motion.

Heres another video where Chris Jones talks about maximum engagement of the lats during pullups (starting at 1:10)




This would be a good place to start, just focus on the lean back and pull the bar towards your chest opposed to pulling straight up and focusing on clearing the bar with your chin.
10-24-2016 12:03 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 2 users Like aeroektar's post:
Giovonny, Robert JS
H1N1 Online
True Player
*****
Gold Member

Posts: 2,059
Joined: Jun 2014
Reputation: 115
Post: #29
RE: The Bodyweight Workout Thread
It's a sort of front lever row. It would definitely be a good strength and mass builder. However, you need quite a lot of strength to do those. I can knock out nearly 30 dead hang chins, but at 6'1 with long, and reasonably muscular legs, I can't do full lever rows with good form. You can make it easier by tucking your knees, and maintaining a hollow back. This is still pretty hard and requires good strength in all of the muscles of the back and core.
10-24-2016 12:11 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes H1N1's post:
Giovonny
Kieran Offline
Alpha Male
****
Gold Member

Posts: 1,236
Joined: Apr 2013
Reputation: 17
Post: #30
RE: The Bodyweight Workout Thread
That video above is how I've always done my chin ups - chest up, a slight lean back, and hit the bar at mid chest with the shoulders really pulled back. I also pause for a second or so at both the top and bottom. This kind of form brings the other muscles of the back into the movement much more as opposed to mainly the lats (medial traps, rhomboids, rear delts, etc.). I've never understood the obsession with lats - they must be one of the easiest areas to target and get to grow relative to the rest of the body for most people, and it's usually the other muscles of the back that are lacking in most trainees. Also never understood the idea that lats give you width - I mean they may do under the arm pit, but your shoulders are still in the same place which is what really decides width.
10-24-2016 02:07 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes Kieran's post:
Giovonny
Kieran Offline
Alpha Male
****
Gold Member

Posts: 1,236
Joined: Apr 2013
Reputation: 17
Post: #31
RE: The Bodyweight Workout Thread
(10-23-2016 11:32 AM)RichieP Wrote:  BB - weighted chins (palm facing) are IMO the best bicep builders, bar none. Absolutely smash the rest of your upper back too. I'd say this is the king of upper body exercise.

I like pistols alot but don't like them holding weight. I think it's too easy to slip off balance and put your knee in a bad position. For now I'm going for 20+ rep sets which gives me a while to progress. Maybe a weighted vest would be good for pistols.

I definitely like these more than heavy barbell back squats which really just felt like they were breaking me long-term, not sustainable for 30-50 years at any rate.

I'm currently only doing pistols for my leg work while I'm waiting for my lower back to completely heal. My legs are looking and feeling great, and one thing that's surprised me is that my hamstrings have actually improved. It's often said that pistols don't work the hamstrings well because of how the knee has to travel more forwards with pistols like on a front squat in order to maintain balance, and also because it's not possible to keep a neutral spine at the very bottom because of the straight leg, which supposedly takes the hamstrings out as they're not on stretch at the bottom. However this hasn't been my experience at all and I'm pretty sure my hamstrings have actually improved (I'm guessing this is maybe because the range of motion is so big at the knee joint when going to the very bottom of the movement).
10-24-2016 02:18 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 2 users Like Kieran's post:
Giovonny, H1N1
Zanardi Offline
Recovering Beta
*

Posts: 219
Joined: May 2016
Reputation: 2
Post: #32
RE: The Bodyweight Workout Thread
(10-24-2016 02:18 PM)Kieran Wrote:  My legs are looking and feeling great, and one thing that's surprised me is that my hamstrings have actually improved.

[...]

However this hasn't been my experience at all and I'm pretty sure my hamstrings have actually improved (I'm guessing this is maybe because the range of motion is so big at the knee joint when going to the very bottom of the movement).

What does this mean, more precisely?

Make Romania Great Again
10-25-2016 06:00 AM
Find all posts by this user Like Post Quote this message in a reply
Kieran Offline
Alpha Male
****
Gold Member

Posts: 1,236
Joined: Apr 2013
Reputation: 17
Post: #33
RE: The Bodyweight Workout Thread
Well it's hard to say whether they've improved strength wise as I'm not deadlifting or doing RDLs currently, but they've definitely grown as I'm seeing more of a curve out when viewed from the side (actually had a girl at work compliment me on this when wearing some slim jeans). I'm also much stronger coming from a dead stop at the very bottom of the movement, maybe due to the fact that I'm pausing at the bottom, maybe because I wasn't training the very end of the range of motions with squats previously, because at that point where the hamstrings are touching the calves I can't quite keep a neutral spine (my squats are still well below parallel). I figure it's fine to go that deep unweighted though.

Of course, another possibility is that I've simply been doing more volume with pistols than I was when I was squatting and deadlifting, and that's the reason for the growth.
10-25-2016 09:41 AM
Find all posts by this user Like Post Quote this message in a reply
jamaltyrone Offline
Banned

Posts: 26
Joined: Mar 2016
Post: #34
RE: The Bodyweight Workout Thread
and of course box jump



10-25-2016 04:05 PM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes jamaltyrone's post:
Beyond Borders
Ringo Offline
Alpha Male
****
Gold Member

Posts: 1,253
Joined: May 2011
Reputation: 45
Post: #35
RE: The Bodyweight Workout Thread
I'm going to be without a gym from this week until January. I've done a lot of bodyweight training, but unlike with weights, I don't have a feel (at least not yet) for when I've exercised enough and should stop the workout.

If I'm doing weights, the fatigue from 3-5 sets feels "constructive". If I'm doing BW, I feel tired from the exercises but I don't really feel like they are making me stronger. Maybe it's a mental thing.

I do enjoy the variety and flexibility that this kind of training allows, specially if allied with simple pieces of equipment. My last few workouts:

1.
4 supersets using 45lbs sandbag: 20 squats/5 chin ups/5 dips
2 supersets: 10 air squats/6 chin ups/6 dips

2.
4 supersets: 20x53lbs KB swings/12 australian rows/12 pushups/12 leg raises

3.
4 supersets: 20 squats with 45lbs sandbag/12 one arm rows with 45lbs sandbag/12 divebomber pushups

Datasheets São Paulo, BR | Diamantina, BR | Osijek, HR | My most reliable opener
11-15-2016 01:49 PM
Find all posts by this user Like Post Quote this message in a reply
Jean Valjean Offline
Banned

Posts: 497
Joined: Mar 2016
Post: #36
RE: The Bodyweight Workout Thread
I'm doing the New Blood program, and finding that vertical pulls are too easy but horizontal pulls are too hard. I'm unable to do a rep. I've tried different heights of the bar and can't do it. Last time, I even hurt my lower back trying.

Can anyone suggest an exercise that's somewhere between vertical and horizontal pulls in difficulty? Thanks.
01-15-2017 09:59 PM
Visit this user's website Find all posts by this user Like Post Quote this message in a reply
Ringo Offline
Alpha Male
****
Gold Member

Posts: 1,253
Joined: May 2011
Reputation: 45
Post: #37
RE: The Bodyweight Workout Thread
(01-15-2017 09:59 PM)Jean Valjean Wrote:  I'm doing the New Blood program, and finding that vertical pulls are too easy but horizontal pulls are too hard. I'm unable to do a rep. I've tried different heights of the bar and can't do it. Last time, I even hurt my lower back trying.

Can anyone suggest an exercise that's somewhere between vertical and horizontal pulls in difficulty? Thanks.

Are you trying to row from regular barbell placed on a rack? Or using some sort of hanging equipment like rings, TRX?

Instead of changing bar height, you could switch up foot placement.

If you're hands and shoulders are in a vertical line with whatever you're pulling from, that's way harder than if you place your feet a bit in front of your pulling station (this way your body should be more vertical to the ground). The further back you can walk, the easier it gets.

It's the same principle as a wall pushup versus regular pushup.

You could also experiment with bending your legs, if you aren't doing that already (straight legs make the exercise harder).

Another reason could be your pulling technique - arms too wide open, pulling with the biceps rather than lat first and biceps at the end, or gripping the bar too close to your shoulder at the top position (which would make for almost a reverse grip curl).

I really like this guy, check out his website and YouTube channel - quality information on rowing and BW training in general:
http://www.vahvafitness.com/how-to-do-inverted-rows/

Datasheets São Paulo, BR | Diamantina, BR | Osijek, HR | My most reliable opener
01-16-2017 08:29 AM
Find all posts by this user Like Post Quote this message in a reply
Jean Valjean Offline
Banned

Posts: 497
Joined: Mar 2016
Post: #38
RE: The Bodyweight Workout Thread
(01-16-2017 08:29 AM)Ringo Wrote:  
(01-15-2017 09:59 PM)Jean Valjean Wrote:  I'm doing the New Blood program, and finding that vertical pulls are too easy but horizontal pulls are too hard. I'm unable to do a rep. I've tried different heights of the bar and can't do it. Last time, I even hurt my lower back trying.

Can anyone suggest an exercise that's somewhere between vertical and horizontal pulls in difficulty? Thanks.

Are you trying to row from regular barbell placed on a rack? Or using some sort of hanging equipment like rings, TRX?

Instead of changing bar height, you could switch up foot placement.

If you're hands and shoulders are in a vertical line with whatever you're pulling from, that's way harder than if you place your feet a bit in front of your pulling station (this way your body should be more vertical to the ground). The further back you can walk, the easier it gets.

It's the same principle as a wall pushup versus regular pushup.

You could also experiment with bending your legs, if you aren't doing that already (straight legs make the exercise harder).

Another reason could be your pulling technique - arms too wide open, pulling with the biceps rather than lat first and biceps at the end, or gripping the bar too close to your shoulder at the top position (which would make for almost a reverse grip curl).

I really like this guy, check out his website and YouTube channel - quality information on rowing and BW training in general:
http://www.vahvafitness.com/how-to-do-inverted-rows/

It's a regular barbell on a rack. I've been positioning myself so that the bar is above my chest (rather than above my shoulders). I'm tall, so my legs extend past the end of the bench, and I'm pivoting at my calves rather than my feet.

So if my bend my legs, what should that look like? What kind of angle would I use? Or does the setup I'm describing suck, and I need something else? Thanks.
01-16-2017 10:09 PM
Visit this user's website Find all posts by this user Like Post Quote this message in a reply
Hannibal Offline
True Player
*****
Gold Member

Posts: 1,929
Joined: May 2012
Reputation: 50
Post: #39
RE: The Bodyweight Workout Thread
(01-15-2017 09:59 PM)Jean Valjean Wrote:  I'm doing the New Blood program, and finding that vertical pulls are too easy but horizontal pulls are too hard. I'm unable to do a rep. I've tried different heights of the bar and can't do it. Last time, I even hurt my lower back trying.

Can anyone suggest an exercise that's somewhere between vertical and horizontal pulls in difficulty? Thanks.

Paul Wade had a "Super FAQ" a while back asking about the horizontal pulls. The 3 x 30 is too much, I believe he lowered it to 2 x 20 or something along those lines.

You could try elevated horizontal pulls (so basically just google elevated body rows and you'll find them).

“I have a very simple rule when it comes to management: hire the best people from your competitors, pay them more than they were earning, and give them bonuses and incentives based on their performance. That’s how you build a first-class operation.”
― Donald J. Trump

If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
01-16-2017 10:57 PM
Find all posts by this user Like Post Quote this message in a reply
Ringo Offline
Alpha Male
****
Gold Member

Posts: 1,253
Joined: May 2011
Reputation: 45
Post: #40
RE: The Bodyweight Workout Thread
(01-16-2017 10:09 PM)Jean Valjean Wrote:  It's a regular barbell on a rack. I've been positioning myself so that the bar is above my chest (rather than above my shoulders). I'm tall, so my legs extend past the end of the bench, and I'm pivoting at my calves rather than my feet.

So if my bend my legs, what should that look like? What kind of angle would I use? Or does the setup I'm describing suck, and I need something else? Thanks.

If you are elevating your feet, that's already a notch harder than if your feet are at floor level.

You're having trouble, so work for easiest to hardest, instead of the other way around, until you find a setup that is just challenging enough.

Easiest would be legs bent, bar lower than chest level:




From then on, you can work on doing bar at chest level; then straight legs; then elevated; and so on.

Personally I've been using gymnastics rings for these kinds of movements - I feel a better squeeze and they are easier on the joints. Rings are a great tool. Super versatile, cheap and durable. You can get a set for <US$30 on Amazon.

I have this set: https://www.amazon.com/gp/product/B00FMZ...UTF8&psc=1

Datasheets São Paulo, BR | Diamantina, BR | Osijek, HR | My most reliable opener
01-17-2017 09:13 AM
Find all posts by this user Like Post Quote this message in a reply
Idries Offline
Male Feminist

Posts: 3
Joined: Dec 2016
Reputation: 1
Post: #41
RE: The Bodyweight Workout Thread
I bet I know what your problem is...
Put the bar at sternum height. It's not going to be a horizontal row, but something between horizontal and vertical. The part that will touch the bar is your mid-chest.
Basically, I believe your problem is because your elbows, when pulling, are too far from your torso. Try pulling when your elbows are closer to your body - don't extend the elbows to the sides.
01-20-2017 03:58 PM
Find all posts by this user Like Post Quote this message in a reply
blck Offline
Alpha Male
****
Gold Member

Posts: 1,400
Joined: Feb 2015
Reputation: 10
Post: #42
RE: The Bodyweight Workout Thread
@Jean Valjean

You're not using the whole muscle chain doing the inverted rows, yours wrists, elbows and shoulders are locked due to the stillness of the setup (the bar) also if you're tall you could have an imbalance.

The best way I've found to get this exercice perfectly is as Ringo said : Get some rings and they'll help for the whole body: watch by yourself.







Tell them too much, they wouldn't understand; tell them what they know, they would yawn.
They have to move up by responding to challenges, not too easy not too hard, until they paused at what they always think is the end of the road for all time instead of a momentary break in an endless upward spiral
03-14-2017 06:05 PM
Find all posts by this user Like Post Quote this message in a reply
Ringo Offline
Alpha Male
****
Gold Member

Posts: 1,253
Joined: May 2011
Reputation: 45
Post: #43
RE: The Bodyweight Workout Thread
(03-14-2017 06:05 PM)blck Wrote:  


FitnessFAQs is one of the best fitness channels on YouTube. I love this guy, he's smart and very good at teaching and explaining. Plus, he's JACKED.





By the way, my current training (3x/week):

A
L sit hold 8x6s
Pseudo planche push up (rings) 3x3
Front lever tuck row (rings) 3x3
Triceps extensions (rings) 3x12
Pistol Squat 2x3, 1x2, 1x1

B
Crow stand hold (almost straight arms) 6x10s
Dips (rings) 4x3
L sit pull ups (rings) 4x3
Biceps curl (rings) 3x12
Trapezius dips (parallel bars) 3x15
Neck curls 1x30 each side

Datasheets São Paulo, BR | Diamantina, BR | Osijek, HR | My most reliable opener
03-15-2017 09:28 AM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes Ringo's post:
paullyFIRE
Ringo Offline
Alpha Male
****
Gold Member

Posts: 1,253
Joined: May 2011
Reputation: 45
Post: #44
RE: The Bodyweight Workout Thread
These kids are ripped.




Datasheets São Paulo, BR | Diamantina, BR | Osijek, HR | My most reliable opener
03-31-2017 02:04 PM
Find all posts by this user Like Post Quote this message in a reply
blck Offline
Alpha Male
****
Gold Member

Posts: 1,400
Joined: Feb 2015
Reputation: 10
Post: #45
RE: The Bodyweight Workout Thread
Let's give some information here:

[Image: 15258695_1845135992442696_7274487315844562944_n.jpg]

Tell them too much, they wouldn't understand; tell them what they know, they would yawn.
They have to move up by responding to challenges, not too easy not too hard, until they paused at what they always think is the end of the road for all time instead of a momentary break in an endless upward spiral
04-01-2017 12:57 AM
Find all posts by this user Like Post Quote this message in a reply
[-] The following 1 user Likes blck's post:
Ringo
Zanardi Offline
Recovering Beta
*

Posts: 219
Joined: May 2016
Reputation: 2
Post: #46
RE: The Bodyweight Workout Thread
Doing the CC1 New Blood plan for about 6 months and a half. Finally, the results of my work begin to show.

Make Romania Great Again
04-01-2017 01:56 AM
Find all posts by this user Like Post Quote this message in a reply
Ringo Offline
Alpha Male
****
Gold Member

Posts: 1,253
Joined: May 2011
Reputation: 45
Post: #47
RE: The Bodyweight Workout Thread
(04-01-2017 01:56 AM)Zanardi Wrote:  Doing the CC1 New Blood plan for about 6 months and a half. Finally, the results of my work begin to show.

You've been doing New Blood, exactly how it's mapped out on the book, for 6 months? Just two workouts/week, etc?

Were you a fresh novice when you started?

I liked CC's progressions when I read it back in 2011 but for me their workout plans lacked intensity/volume for growth.

Datasheets São Paulo, BR | Diamantina, BR | Osijek, HR | My most reliable opener
(This post was last modified: 04-01-2017 07:41 AM by Ringo.)
04-01-2017 07:40 AM
Find all posts by this user Like Post Quote this message in a reply
Zanardi Offline
Recovering Beta
*

Posts: 219
Joined: May 2016
Reputation: 2
Post: #48
RE: The Bodyweight Workout Thread
(04-01-2017 07:40 AM)Ringo Wrote:  You've been doing New Blood, exactly how it's mapped out on the book, for 6 months? Just two workouts/week, etc?

Exactly. The only thing I changed is that I do an easier variation of the horizontal pullup: the bar is not at hip level, but at sternum level.

(04-01-2017 07:40 AM)Ringo Wrote:  Were you a fresh novice when you started?

Yes. I heard about calisthenics last August, from Roosh's blog. After I returned from a one week trip in the Danube Delta, I began working out. On September 12th, to be more precise.

Make Romania Great Again
04-01-2017 07:50 AM
Find all posts by this user Like Post Quote this message in a reply
Ringo Offline
Alpha Male
****
Gold Member

Posts: 1,253
Joined: May 2011
Reputation: 45
Post: #49
RE: The Bodyweight Workout Thread
(04-01-2017 07:50 AM)Zanardi Wrote:  
(04-01-2017 07:40 AM)Ringo Wrote:  You've been doing New Blood, exactly how it's mapped out on the book, for 6 months? Just two workouts/week, etc?

Exactly. The only thing I changed is that I do an easier variation of the horizontal pullup: the bar is not at hip level, but at sternum level.

(04-01-2017 07:40 AM)Ringo Wrote:  Were you a fresh novice when you started?

Yes. I heard about calisthenics last August, from Roosh's blog. After I returned from a one week trip in the Danube Delta, I began working out. On September 12th, to be more precise.

That's cool, man. Congratulations on your dedication and results.

Are you sticking with the program or thinking about changing it up?

Datasheets São Paulo, BR | Diamantina, BR | Osijek, HR | My most reliable opener
04-01-2017 07:57 AM
Find all posts by this user Like Post Quote this message in a reply
godfather dust Away
True Player
*****
Gold Member

Posts: 2,267
Joined: Jul 2014
Reputation: 15
Post: #50
RE: The Bodyweight Workout Thread
I had to go a week no gym just banged out pushups throughout the day every day (started around 20 a set got down to about 12 by the end of the week because of being worn out, weight 260. Shot for over 100 total a day.) Took 2 days rest and my bench had gone up back in the gym, pushups are good.
04-01-2017 03:25 PM
Find all posts by this user Like Post Quote this message in a reply
Post Reply 


Possibly Related Threads...
Thread: Author Replies: Views: Last Post
  DIY Pre-workout Formulas Ringo 3 368 02-16-2019 03:23 PM
Last Post: CaptainChardonnay
  Whats your workout playlist? Repo 31 8,994 10-13-2018 06:05 PM
Last Post: godfather dust
  Review: Greek God Workout by Kinobody peterthephoenix 11 48,392 06-17-2018 11:36 AM
Last Post: Spectrumwalker

Forum Jump:


User(s) browsing this thread: 1 Guest(s)

Contact Us | RooshV.com | Return to Top | Return to Content | Mobile Version | RSS Syndication