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The Bodyweight Workout Thread
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Zanardi Offline
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Post: #51
RE: The Bodyweight Workout Thread
(04-01-2017 07:57 AM)Ringo Wrote:  That's cool, man. Congratulations on your dedication and results.

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

Thanks.

Definitely sticking. I began to see results. Small, unperceptive for the untrained eye, but they are there.

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04-02-2017 07:17 AM
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RE: The Bodyweight Workout Thread
If your body can handle more, consider http://www.startbodyweight.com. Have a look at the progressions there. The CC progressions are sometimes ridiculous in the steps they put in between. With adequate nutrition and sleep you can build strength a lot faster.
04-02-2017 11:17 AM
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Kieran Offline
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Post: #53
RE: The Bodyweight Workout Thread
How would people suggest programming pistols and weighted pistols for growth? Due to problems with my lower back keeping squats and deads out of bounds, and shoulder issues stopping me from front squatting, pistols are my main movement currently. Obviously they're not ideal for growth due to the skill aspect involved, but I could really do with another inch or so on my thighs to balance my upper body and need to work with what I can do. I'm doing good mornings or RDLs for extra hamstring work as my second leg movement for 3-5 x 8-12.
04-02-2017 11:59 AM
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sterling_archer Offline
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Post: #54
RE: The Bodyweight Workout Thread
I am doing CC three times per week using this full body routine:

Squat progression
Pushup progression
Sit-up progression
Pullup progression
Bridge progression

I don't do handstand pushups progressions. Anyways, I am not yet doing pull ups because I am in process of modifying pull up bar. It will be installed further in height and better positioned using spirit level.

It seems my body responds better with bodyweight exercises than with weights and they are more fun to me to do. And of course, they are completely free.

Anybody got advice are CC exercises progressions enough for putting mass, i.e. is there enough volume? I thought of using maybe three sets for exercises instead of two, and doing even more reps before getting to next exercise in progression.
04-02-2017 01:39 PM
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asdfk Away
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RE: The Bodyweight Workout Thread
^ Aim for at least 60 reps per exercise per week. I wouldn't exceed 10 reps per set.
Bodyweight isn't necessarily the best choice for mass though.
04-03-2017 01:12 AM
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Ringo Offline
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Question RE: The Bodyweight Workout Thread
Convict Conditioning is a good introduction to bodyweight training, but I would definitely get a pair of gymnastics rings and check out something like Building the Gymnastic Body or Overcoming Gravity (PM me).

CC focuses on getting stronger at movements. The gymnastics books are more detailed on creating a strong and mobile physique - specially when it comes to working on the core, since every movement requires some core work such as bracing, supporting, etc.

(04-03-2017 01:12 AM)asdfk Wrote:  ^ Aim for at least 60 reps per exercise per week. I wouldn't exceed 10 reps per set.
Bodyweight isn't necessarily the best choice for mass though.

Well, that may be a decent benchmark but it really depends on what exercises he's using for his progression.

You're definitely not building slabs of muscle doing 60 pushups or bodyweight squats/week. Unless you're a complete novice, there's not enough stimulus.

If you're doing 60 one-arm pushups or jumping pistol squats and eating like a horse, though...

The whole point of doing progressions is to enable harder exercises, which allow for enough stimulus for muscle growth. The way I see it, it would be better to keep reps and sets low and work on progressing - not focus on hypertrophy unless you have a solid foundation.

Focusing on strength before hypertrophy is a tennant of weight training, but it's much more so with bodyweight, because you can't just add weight - the main way to make it harder is to change your leverage, and that's a much bigger jump than adding a fractional plate to the bar.

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04-03-2017 09:20 AM
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sterling_archer Offline
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Post: #57
RE: The Bodyweight Workout Thread
For example, I am doing diamond pushups 2 sets with 50 reps.
04-03-2017 09:50 AM
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Zanardi Offline
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RE: The Bodyweight Workout Thread
@Ringo: for muscle mass we have C-mass.

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04-03-2017 11:04 AM
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blck Offline
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RE: The Bodyweight Workout Thread
Bought Body by Rings and Bodyweight Evolution from FitnessFaqs:
Really good stuff and it bring a structure that everything you find online lack.
This no GMB or GB, no ultimate gymnast stuff, no overpriced ressources, for me the best price/efficiency ratio.

Also Just found out about a good ressources blog: functionallymad.com
Basically the dude went through every pieces of tutos and articles he could find to give common core about exercices and progression, it complete the line of learning.
Worth the read.

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
05-10-2017 04:56 PM
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Hannibal Offline
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RE: The Bodyweight Workout Thread
(04-02-2017 01:39 PM)sterling_archer Wrote:  I am doing CC three times per week using this full body routine:

Squat progression
Pushup progression
Sit-up progression
Pullup progression
Bridge progression

I don't do handstand pushups progressions. Anyways, I am not yet doing pull ups because I am in process of modifying pull up bar. It will be installed further in height and better positioned using spirit level.

It seems my body responds better with bodyweight exercises than with weights and they are more fun to me to do. And of course, they are completely free.

Anybody got advice are CC exercises progressions enough for putting mass, i.e. is there enough volume? I thought of using maybe three sets for exercises instead of two, and doing even more reps before getting to next exercise in progression.

See signature.

Short answer, do your regular workout - lets say diamond pushups two sets of ten, then do knee pushups for like 3 sets of 20 or 30.

Edit : Also, do handstands against a wall at the beginning of your workouts. You'll need time to adjust to the inversion and the balance of it.

“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.”
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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.
(This post was last modified: 05-12-2017 09:41 PM by Hannibal.)
05-12-2017 09:40 PM
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Ringo Offline
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RE: The Bodyweight Workout Thread
Did my first muscle-up on the rings today. Form was ugly, but did it slowly and no kipping.

My two goals until the end of the year are:
- 1 perfect ring muscle up (doable, just need to clean it up now)
- 1 perfect one hand chin up (not sure if doable, I'm really struggling with negatives)

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06-20-2017 10:19 AM
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blck Offline
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RE: The Bodyweight Workout Thread
@Ringo
Great achievement for that muscle up

Do you work multiples forms at one time or do you just focus on one particular until you succeed ?

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
(This post was last modified: 06-20-2017 04:12 PM by blck.)
06-20-2017 04:10 PM
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RE: The Bodyweight Workout Thread
(06-20-2017 04:10 PM)blck Wrote:  @Ringo
Great achievement for that muscle up

Do you work multiples forms at one time or do you just focus on one particular until you succeed ?

Not sure I understand - do you mean if I focus on just the MU vs. the OACU, or if I break each exercise down in different sections and train them before putting it all together?

I'm not very good at programming but I've been working out for a few years so I've just been listening to my body and paying attention to the sticking points.

The MU and the OACU have been my goals since the start of the year when I got my set of rings, and I've been doing the progressions concurrently.

For the OACU I've been doing slow assisted negatives and then adding volume with low-rep sets of regular pullups/chinups (like 8-10x3-4). I don't know if this is a good method but I've been enjoying it.

For the MU I broke down the movement and first trained ring support; then dips; then rows into dips (feet on the ground); then rows into dips with a negative muscle up. Which is where I'm at now. I'll keep doing these and raising the ring level until I get to multiple reps of the full MU.

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(This post was last modified: 06-20-2017 06:55 PM by Ringo.)
06-20-2017 06:50 PM
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Jeeves Offline
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RE: The Bodyweight Workout Thread
(04-02-2017 11:59 AM)Kieran Wrote:  How would people suggest programming pistols and weighted pistols for growth? Due to problems with my lower back keeping squats and deads out of bounds, and shoulder issues stopping me from front squatting, pistols are my main movement currently. Obviously they're not ideal for growth due to the skill aspect involved, but I could really do with another inch or so on my thighs to balance my upper body and need to work with what I can do. I'm doing good mornings or RDLs for extra hamstring work as my second leg movement for 3-5 x 8-12.

I don't know about [weighted] pistols for growth, but I can't see why not.

Have you tried Smith Machine squats? They're my favorite after all the knee/back problems I've dealt with over the years. I still perform them to this day with feet jutted out so far that my shins/thighs/back can all basically make 90 degree angles. The control of the weight is fantastic and if you need to rack it at any moment for any reason it's not a problem.

Also if you're in the gym, don't forget about the old standby--superset leg curls/extensions. They're not much, but they're serviceable. For sometime they were basically all I could do for my thighs, so that's what I did and the results were OK. I still think of them as a "feeder" exercise, which I perform religiously.

Have you tried Jefferson squats? If the issue is having weight on your back, then these won't be a problem since they're more like a lateral-split "deadlift." They are a personal favorite of mine for quad development, sometimes glutes (depending on my needs).

If you're already doing pistols, then a weighted Bulgarian Split Squat shouldn't be any problem, let alone the basic weighted lunge. Man, if my knees could handle it, I would do weighted lunges and Sissy-squats everyday... If you can do them, then I'd recommend them.

Edit: Damn, didn't realize this was the bodyweight thread, sorry folks. Still, bodyweight lunges, Bulgarian split-squats and Sissy-squats are great, not to mention isometric "wall-sits."
(This post was last modified: 06-21-2017 12:07 AM by Jeeves.)
06-20-2017 11:40 PM
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GlobalMan Away
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RE: The Bodyweight Workout Thread
(06-26-2015 04:51 AM)inostranec Wrote:  I am not talking "pussy" workouts like 50 pull ups and 100 push ups a day.

50 pull ups and 100 push ups is a pussy workout?

I would speculate there is not one man here who could do 50 pull ups.

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06-21-2017 01:26 AM
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blck Offline
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RE: The Bodyweight Workout Thread
@Ringo

Thx for the answer, That's what I was trying to ask.

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
06-21-2017 01:44 AM
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Felix88 Offline
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RE: The Bodyweight Workout Thread
(06-21-2017 01:26 AM)GlobalMan Wrote:  
(06-26-2015 04:51 AM)inostranec Wrote:  I am not talking "pussy" workouts like 50 pull ups and 100 push ups a day.

50 pull ups and 100 push ups is a pussy workout?

I would speculate there is not one man here who could do 50 pull ups.

I think he meant kipping push ups and pull ups, think crossfit.

It's all about dopamine and adrenaline,
everything in life is about drugs.
(This post was last modified: 06-21-2017 02:23 AM by Felix88.)
06-21-2017 02:22 AM
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Hannibal Offline
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RE: The Bodyweight Workout Thread
(04-02-2017 11:59 AM)Kieran Wrote:  How would people suggest programming pistols and weighted pistols for growth? Due to problems with my lower back keeping squats and deads out of bounds, and shoulder issues stopping me from front squatting, pistols are my main movement currently. Obviously they're not ideal for growth due to the skill aspect involved, but I could really do with another inch or so on my thighs to balance my upper body and need to work with what I can do. I'm doing good mornings or RDLs for extra hamstring work as my second leg movement for 3-5 x 8-12.

Kinobody recommends doing them for sets of 10 unweighted until they are an easy feat, then you can add weight. I prefer to use kettlebells to add weight as you can grab them by the handle and hold them in front of you to counterbalance. Kinobody racks them on his shoulders but if you're only using one weight (like a big ass dumbbell or whatever), holding them out in front should be fine.

[Image: hEVi7.jpg]

If you're having a hard time holding the one leg out you can try doing them on a raised surface like a stair step or a plyo box. This is what I would do past five rep sets.

Obviously they're not a perfect substitute but they're better than nothing and hit hard enough they'll get you somewhere.





The article is somewhat old but the guy, who worked up to 88 lbs for weighted pistols could manage a double bodyweight barbell squat (350 lbs at 175lbs bodyweight). He only does them for sets of 2 or 3 reps as form breaks down quickly.

Kinobody Wrote:I havent don’t a barbell squat in a few years but I have done regular pistol squats and even built up to doing them with 88 lbs weighted. Decided to see how much I could barbell full squat and I hit 350 lbs (2x bodyweight squat – not bad). I’m not a doctor or anything but I don’t think having 300+ lbs on my back can be very good. Thats a lot of compression on the spine. I’ll save my back and stick to pistol squats Smile

https://kinobody.com/workouts-and-exerci...m-workout/

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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.
06-21-2017 02:06 PM
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frank_guest Offline
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RE: The Bodyweight Workout Thread
Maybe we should have a special 50+ bodyweight thread. Moderators? I'm 56 myself. I tried to attach a photo, but Firefox on Android (I'm traveling and all I have is smartphone) won't cooperate. So here is the imgur link:

https://m.imgur.com/a/TuzEB

Anyway, my yoga routine is under 20 minutes each morning, of which just over 5 minutes is hard work. In particular, handstand, bridge and scale poses (which are in the imgur album) are hard if you hold for a minute each, as is 1 minute in peacock (not shown) and the 60 Hindu pushups I do as a warmup. Everything else is easy by comparison (30 hindu squats as warmup, headstand, shoulderstand, various stretches. The horse stance is just for demonstrating my overall condition, I don't do that as part of my routine.

Those photos are from yesterday. I get photos every few months to see if my back bridge is improving. It is, though form is still poor. The other stuff is acceptable form.

Obviously, I'm not BIG big, but I'm definitely way above most guys age 56, despite very little work each day. Something to think about for older guys. My routine takes very little space and no equipment.

I consider Kegels the single most important exercise I do, but neither the exercise nor the resulting strong pelvic diaphragm is visible. Typically, I do 60 rapid pulses, then 12 x exhale and hold 5 seconds, then 30 seconds hold while lightly breathing. All this done while sitting in lotus at the end of my routine.

[Edit: typos]
(This post was last modified: 06-22-2017 09:08 AM by frank_guest.)
06-22-2017 08:10 AM
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RE: The Bodyweight Workout Thread
Got a quick question about bodyweight workouts:

1) If I'm doing pushups, should I do multiple sets within a shorter time frame or should I do longer sets spread out over the course of the day? For example, should I do a workout of five sets of 20ish pushups with a minute break, or should I do sets of 30-40 spread out over my day? I feel like I could get more repetitions in using the latter method, focus more on form, and not bust up my shoulders. I get some shoulder and trap pain when I do multiple sets with a quick rest.

2) Are pullups using tree branches, rings, gymnastics equipment etc that much more helpful than just using a pullup bar in the gym? I've been doing pullups on rings and a tree in my backyard. My hands and arms feel a lot stronger. They also don't seem to bust up my back as much.
06-22-2017 06:29 PM
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Ringo Offline
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RE: The Bodyweight Workout Thread
(06-22-2017 06:29 PM)Agastya Wrote:  Got a quick question about bodyweight workouts:

1) If I'm doing pushups, should I do multiple sets within a shorter time frame or should I do longer sets spread out over the course of the day? For example, should I do a workout of five sets of 20ish pushups with a minute break, or should I do sets of 30-40 spread out over my day? I feel like I could get more repetitions in using the latter method, focus more on form, and not bust up my shoulders. I get some shoulder and trap pain when I do multiple sets with a quick rest.

If you are familiar with Pavel's Grease the Groove, the option of spreading the sets out during the day makes sense for strength gains. But in your case pushups are not really challenging enough for strength gain - you're already doing 30 reps/set, Pavel's protocol is centered around very low reps.

Good article: https://breakingmuscle.com/fitness/greas...rk-for-you

If you want to grease the groove and focus on strength, you should probably look into harder variations - decline pushups, weighted pushups, very slow (1min+) reps, pseudo planche pushups, etc.

But if you can't do 2-3x20 pushups without feeling pain you probably have some condition or need to tweak your form.

(06-22-2017 06:29 PM)Agastya Wrote:  2) Are pullups using tree branches, rings, gymnastics equipment etc that much more helpful than just using a pullup bar in the gym? I've been doing pullups on rings and a tree in my backyard. My hands and arms feel a lot stronger. They also don't seem to bust up my back as much.

Tree branches versus pullup bars offer a different grip, it's like doing lat pulldowns with different attachments. Rings are much different because they are not static so for most people (for me definitely) they feel more comfortable.

If you haven't already, start looking into false grip for your pulling movements - great for your forearms and wrists.

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(This post was last modified: 06-23-2017 08:52 AM by Ringo.)
06-23-2017 08:49 AM
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RE: The Bodyweight Workout Thread
(06-22-2017 06:29 PM)Agastya Wrote:  Got a quick question about bodyweight workouts:

1) If I'm doing pushups, should I do multiple sets within a shorter time frame or should I do longer sets spread out over the course of the day? For example, should I do a workout of five sets of 20ish pushups with a minute break, or should I do sets of 30-40 spread out over my day? I feel like I could get more repetitions in using the latter method, focus more on form, and not bust up my shoulders. I get some shoulder and trap pain when I do multiple sets with a quick rest.

2) Are pullups using tree branches, rings, gymnastics equipment etc that much more helpful than just using a pullup bar in the gym? I've been doing pullups on rings and a tree in my backyard. My hands and arms feel a lot stronger. They also don't seem to bust up my back as much.

1. It really depends on what your fitness goals are. If you're focused on gaining strength, you're better off doing push-up variations that are at least moderately challenging, in low reps short sets sessions of not more than 5x3. Ringo mentioned some of those, the pseudo planche push-ups and the maltese push-ups are particularly good. Once you're proficient in that variation, add another week or two of that same exercise to consolidate your strength gains, and then move on to a harder variation.
However if you're more interested in gaining mass, pick a push-up variation you're proficient in, and then divide your session into three or four sets. For the first set press to your utmost limit - you should literally hear your muscles screaming at you to stop. At that point, push another one or two before you crash. If your highest limit for the first set was say 50 reps, divide the number of reps onto the next two (25 reps each) or three (20 reps each, last 10 reps are a bonus) sets, and complete the workout. You'll need a 60-90s rest period in-between sets. This will buff up the muscles of your arms, chest and back but you won't really be getting any additional strength gains.
My recommendation is to progress through strength training, it's all about defeating the older version of yourself. It's also much better to do your workouts at one session instead of spreading them out through the day.

2. With the exception of rings (I haven't tried pull-ups using rings), I personally do not see any difference in where I'm doing my pull-ups or which equipment I'm using as long as the the tree branch or pull-up bar allows me to use the grip and the correct form I need for that particuar exercise.
07-12-2017 06:11 PM
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Hannibal Offline
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RE: The Bodyweight Workout Thread
(06-23-2017 08:49 AM)Ringo Wrote:  
(06-22-2017 06:29 PM)Agastya Wrote:  Got a quick question about bodyweight workouts:

1) If I'm doing pushups, should I do multiple sets within a shorter time frame or should I do longer sets spread out over the course of the day? For example, should I do a workout of five sets of 20ish pushups with a minute break, or should I do sets of 30-40 spread out over my day? I feel like I could get more repetitions in using the latter method, focus more on form, and not bust up my shoulders. I get some shoulder and trap pain when I do multiple sets with a quick rest.

If you are familiar with Pavel's Grease the Groove, the option of spreading the sets out during the day makes sense for strength gains. But in your case pushups are not really challenging enough for strength gain - you're already doing 30 reps/set, Pavel's protocol is centered around very low reps.

Good article: https://breakingmuscle.com/fitness/greas...rk-for-you

If you want to grease the groove and focus on strength, you should probably look into harder variations - decline pushups, weighted pushups, very slow (1min+) reps, pseudo planche pushups, etc.

You can actually use grease the groove for higher reps.

The basic formula for grease the groove is to max out on a given exercise and then do exactly half of those reps for your grease the groove sets. This is where I fucked up in the past and ended up with joint pain and injury because I didn't know that.

So if you can do 30 pushups in a set and you want to go up for whatever reason, you do random sets of 15 throughout the day every day a random number of times. Do that for at least a month if not two and then test your max again. It'll go up.

“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.
07-17-2017 05:04 PM
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RE: The Bodyweight Workout Thread
Strava ride

The link above shows one of my best cycling rides so far. Yes, it may not be much, but it's the highest average speed I had this year and a little better than the highest average speed I had in 2016. And only with calisthenics and eating as few processed foods as possible.

I can only wonder what 2018 will have in store for me.

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07-30-2017 02:14 PM
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XXL Offline
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RE: The Bodyweight Workout Thread
I have a question regarding mixing up bodyweight exercises with typical lifting weight.

Basically I want to work on my overall fitness. I have always been impressed by those ripped guys play with their body using bars etc pulling pushing and dong all kinds of fun things. I want that too.

How can I add those exercises to my lifting routine?

Currently I have been doing typical weight lifting 3-4 times per week using reverse pyramid combined with intermittent fasting. I am getting bigger stronger and overall fit however I want to also work on my balance and skills the same way that those calisthenic guys do.

I see few guys in my gym who lift weights and in the meantime hit the bars doing all kinds of levers pullups and stuff.

How camn I add those to my normal lifting routine?
Is it even worthy?
08-07-2017 05:15 PM
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