[teezzy]

Nicely done on the step up to a higher weight!

Kettlebells are juicy.

Yeah mine was too light. This has improved my form for sure

 

[DonDonDonPata]

too light.

 

[DonDonDonPata]

(you're welcome for the insane obliques and abs)

 

[DonDonDonPata]

Some new calisthenic forms I've been working on this week. Figured I'd share since you never know what kind of plateaus people are hitting in their personal routine.

Elbow Press - works back, delts, and tricpeps



this is a random puzzle-piece that fits in with my general calisthenic progressions into v-sits and handstands, complimenting the candlesticks I already do. I can't do a full-body one yet, but my reverse-plank is strong (1m hold) so that will open up after some persistent training.

Push Ups with hands facing out at waist - works chest, triceps, core

(no pic needed)

These are a puzzle-piece for my planche and overall pushup/plank strength. They are best when done slowly, with a little kick-up of the feet at the bottom. The goal is to move into bent-arm planches, assisted planche pushups, tuck-planche, and then into the full floor planche and ring planche progression.

(eventual goal)

Bodyweight squat variations - toe crosses, cossack squats, hip crosses - works everything below the ribcage

(cossack squat)

I do bodyweight squats everyday in sets of 40-50, so these were boredom-induced variations to focus on hip flexibility (cossack) and explosiveness (the toe and hip crosses)

Toe crosses and hip crosses are an easy variant. Squat down, spring up, and cross your toes across your centerline, then squat back down and cross your toes the other way. You should at least land on your toes when you spring up, but staying on the balls of your feet the whole set increases the benefits. Hip crosses are the same except you rotate your hip/knees across the centerline. I do sets of 30-40. The idea is to do them quickly and stay light on your feet (hence the recommendation to do them on the balls of your feet if possible)

High knee jumps

(no pic needed)

simple and brutal. I currently do sets of 40 several times a day to spike my heart. I'll gradually work up into larger sets in increments of 10+ and keep the total # of sets per day about the same. Great for cardio overall and great to get the legs pumping for heavy lifts (like a weighted squat)

 

[Mal]

Got myself a bench and some bowflex t552 adjustable dumbbells, started doing this this week, is this decent?

 

[DonDonDonPata]

Got myself a bench and some bowflex t552 adjustable dumbbells, started doing this this week, is this decent?

seems decent if you wanna build arms. However if you wanna build overall strength / athletic physique, focus on building up core (abs, obliques, lower back) to stabilize your spine. The "Chest and Shoulder" workout video included some bodyweight exercises like dips and push-ups. Both of those are also good for the core.

 

[VlaudTheImpaler]

Got myself a bench and some bowflex t552 adjustable dumbbells, started doing this this week, is this decent?

Personally, I'd go higher reps even if you need to lower the weight he was recommending at first. But that comes from my arm wrestling training and a focus on building tendons and ligaments first where we focus on strength and endurance, not size. For instance, everything they were doing in those vids is pretty paltry for me and I don't look nearly as jacked as Mr. AthleanX. He called 12 reps high reps and I just laughed. I'm 165lbs atm and at the weight he was throwing up in the vid I could do 10 sets of 25 pretty easily for most of the stuff on the list I know. I also just got back from arm-wrestling practice where I'm now the second smallest dude there and I feel just fine even after tangling with the ex special forces super soldier that comes now. Guy is literally bigger and more jacked than the dude in Jack Reacher. Not trying to toot my own horn, just trying to show that the method really does work.

Anyway, even if you do just want to look jacked and whatnot, I'd still start off with at least 80% higher reps and lower weight (whatever weight you need in order to hit those high reps, even if it needs to be assisted like with pullup bands) during the week for around 3 months or so. Our team personally targets 3 sets of 100 when doing high rep days. That should give you a decent foundation to build on where you won't get as easily injured.

In other news and this time I AM tooting my own horn, I hit a PR for closed hand strength or finger pinch grip. What I do is stack some plates by threading a cloth belt through them. Then I grab the belt in a hammer curl position with only my fingers gripping the belt flat against my palm, no thumb involved and no wrapping the belt. I was able to curl 50lbs to my nose! Now, I feel like I could probably do a bit more but I'm not one to push it like that and I'd rather just do more reps. I really was only trying to do a different, arm-wrestling specific movement at first and decided to try it. Then I started trying it with the belt in all sorts of positions, over my knuckle so the weight is all the way out in a hammer curl for knuckle up, attacking my pronator in a hammer curl for pronation (with the belt coming off the back of my hand), wrapped around just my thumb etc. and I got them all. Even just straight bicep which I was happy about because that's been my weak spot.

Keep killing it my dudes!

 

[Mal]

seems decent if you wanna build arms. However if you wanna build overall strength / athletic physique, focus on building up core (abs, obliques, lower back) to stabilize your spine. The "Chest and Shoulder" workout video included some bodyweight exercises like dips and push-ups. Both of those are also good for the core.

Personally, I'd go higher reps even if you need to lower the weight he was recommending at first. But that comes from my arm wrestling training and a focus on building tendons and ligaments first where we focus on strength and endurance, not size. For instance, everything they were doing in those vids is pretty paltry for me and I don't look nearly as jacked as Mr. AthleanX. He called 12 reps high reps and I just laughed. I'm 165lbs atm and at the weight he was throwing up in the vid I could do 10 sets of 25 pretty easily for most of the stuff on the list I know. I also just got back from arm-wrestling practice where I'm now the second smallest dude there and I feel just fine even after tangling with the ex special forces super soldier that comes now. Guy is literally bigger and more jacked than the dude in Jack Reacher. Not trying to toot my own horn, just trying to show that the method really does work.

Anyway, even if you do just want to look jacked and whatnot, I'd still start off with at least 80% higher reps and lower weight (whatever weight you need in order to hit those high reps, even if it needs to be assisted like with pullup bands) during the week for around 3 months or so. Our team personally targets 3 sets of 100 when doing high rep days. That should give you a decent foundation to build on where you won't get as easily injured.

Yeah I just want to beef up the arms, shoulders and chest

 

[Mal]

Welp following online videos might not be the best since I don't know if I have the technique right but my chest and arms are sore and when I do the exercises, I feel the highlighted regions after the reps of a set so I guess I should be ok

If I can be steady and do this shit for 2-3 months (I think i will, I went from 204lbs to 191 doing this and cardio and i feel way better already), I'll probably go see a trainer for a dumbbell only workout

 

[DonDonDonPata]

Welp following online videos might not be the best since I don't know if I have the technique right but my chest and arms are sore and when I do the exercises, I feel the highlighted regions after the reps of a set so I guess I should be ok

If I can be steady and do this shit for 2-3 months (I think i will, I went from 204lbs to 191 doing this and cardio and i feel way better already), I'll probably go see a trainer for a dumbbell only workout

If you're already doing stuff by yourself, guiding yourself using online videos, might as well supplement with some calisthenics/ bodyweight exercises by looking up some info on those. This is recommended even if you plan to primarily lift plates and Dumbells. A supplementary calisthenics regimen plus low intensity steady state is proven to improve recovery between heavy lifting sets.

Use things like push ups, planks, hollow body, and bodyweight squats as "grease" to keep your joints conditioned and well-supplied with blood/nutrients. Low intensity steady state would be something like light jogging for 30 minutes, or playing some basketball with friends.

 

[Mal]

If you're already doing stuff by yourself, guiding yourself using online videos, might as well supplement with some calisthenics/ bodyweight exercises by looking up some info on those. This is recommended even if you plan to primarily lift plates and Dumbells. A supplementary calisthenics regimen plus low intensity steady state is proven to improve recovery between heavy lifting sets.

Use things like push ups, planks, hollow body, and bodyweight squats as "grease" to keep your joints conditioned and well-supplied with blood/nutrients. Low intensity steady state would be something like light jogging for 30 minutes, or playing some basketball with friends.

ill read about this, i do 30 minutes of indoor bike everyday, pretty intense, that fits in there?

 

[DonDonDonPata]

ill read about this, i do 30 minutes of indoor bike everyday, pretty intense, that fits in there?

Intense biking would probably be more anaerobic+cardio which is also fine. Keep at that and don't feel obligated to stack in more and more routines, just try to overlap certain things and continually add in variety over time.

 

[Mal]

Intense biking would probably be more anaerobic+cardio which is also fine. Keep at that and don't feel obligated to stack in more and more routines, just try to overlap certain things and continually add in variety over time.

Will do! I think im off to a great start, lost 12 pounds already in 3 weeks (im a fast weight gainer/loser, my body is that way) and I already feel much better since I started the weights

 

[VlaudTheImpaler]

Welp following online videos might not be the best since I don't know if I have the technique right but my chest and arms are sore and when I do the exercises, I feel the highlighted regions after the reps of a set so I guess I should be ok

If I can be steady and do this shit for 2-3 months (I think i will, I went from 204lbs to 191 doing this and cardio and i feel way better already), I'll probably go see a trainer for a dumbbell only workout

If you're already doing stuff by yourself, guiding yourself using online videos, might as well supplement with some calisthenics/ bodyweight exercises by looking up some info on those. This is recommended even if you plan to primarily lift plates and Dumbells. A supplementary calisthenics regimen plus low intensity steady state is proven to improve recovery between heavy lifting sets.

Use things like push ups, planks, hollow body, and bodyweight squats as "grease" to keep your joints conditioned and well-supplied with blood/nutrients. Low intensity steady state would be something like light jogging for 30 minutes, or playing some basketball with friends.

Like @DonDonDonPata said above, some calisthenics/bodyweight exercises are going to do you wonders. If I might suggest a few people to follow...


I've linked his calisthenics playlist here but do check out all of his stuff for some good info.

This is Ido Portal. The movement guru and the guy I started with. Insane amounts of knowledge.

Ido Portal | Movement Culture | Home

This website has the intention to provide a portal for the expansion and communication of YOU - the Culture that gathers around Movement: Movement Culture.

www.idoportal.com

Now I'm gonna copy paste some stuff from a while ago from the other site that I probably should have long before now so I have all the info readily available here. These are from 2020 and some are replies to other people but it pertains to the conversation and it's something I usually copy paste for people new to the thread who are interested and make more than just one post lol.

"Anyway, yeah, for tendon growth, tons of reps is one of the keys. As well as time under tension. So static/isometric holds as well as very slow positives and negatives under various degrees of load. Here's a vid that shows what I mean.



The goal here is to exhaust whatever red muscle tissue you have and put the load on your tendons without doing too much damage to them. This is why we use low weight and high volume, so that after the red muscle tissue is exhausted and our tendons are taking over, it isn't too much of a load for them and we can effectively and safely activate and exercise them. This also causes your brain to pay more attention to these areas as you are using them more and this will help immensely with your body learning to remove the lactic acid faster. When I'm training tendons in this way, I don't wait too long in-between sets. When I'm going heavy and still trying for high reps, or just training my larger muscle groups, I'll wait 5 mins or more between sets.

Hangs are actually really good for this in your upper body, especially hands and shoulders but all the way down your back as well. However, if you're too heavy and it's just too much for you, try to put some bands up high, as heavy as you can find them even if you have to use several, and stand on a stool, grab ahold of them and step off the stool till your feet hit the ground. Just try to hold on as long as you can but for at least 2 minutes. Slowly add more bands over the next couple weeks or months and try to keep that same time. Soon you'll be hanging without bands and from here just add more time.

As for stabilizer muscles (As well as tendon since you'll be using the same principles here as well) and such, unstable and/or dynamic ranges of movement are key. These are still best to do with relatively low weight or at the very bottom of progressions even if you have to assist in any way. As you work these you don't want your larger muscle groups to just take over, which is what tends to happen when you suddenly put on a heavy load. Low weight in as many, dynamic directions as you can, while CONCENTRATING on activating the correct muscle sets is key.

Whether loaded or unloaded, rings are amazing for this as they are unstable and your body will intuitively use it's stabilizers to help with any movement. One legged squats, I'm finding, have this same principle. As well as many of Ido Portal's bodyweight movement/animal flow routines. Even some of the kettlebell stuff like getups and one handed hammer curl to overhead presses where you keep the weight in the same position never letting it slip in your grip so the handle is on the bottom when the weight is over your head.

I personally spend around 80% of my time training going lightweight and 20 percent going super heavy. Basically my heavy day is Tuesdays at arm wrestling practice but now I'm able to spread some heavy work in throughout the week as all of my volume increases along with my recovery times reducing for whatever reason..."

And a post I made about Ido Portal, another person to follow for sure.

Part 1

"Holy freaking crap. This whole time and I never saw this thread? Or maybe I did and I just forgot? Anyway, I'm home.

So I've recently, and finally, acquired my first firearm. It's a Remington 870. I'd rather have had a pistol but atm I'm gonna take what I can get. So I've incorporated this into my workout...


I have a set of gymnastics rings that I hung in the middle of my living room right in front of the TV so I have no excuses...

I've been doing the Ido portal method for years now btw. It's helped a LOT with my back injury after losing all flexibility.



Here is a very basic beginner routine for those of you who are interested and are at home without a gym or equipment.

(Crap, they've made the vid private so I'll just post my pre workout prep routine which you should begin with anyway...)

But I'm gonna split up the posts cause it's a lot.

 

[VlaudTheImpaler]

Part 2

This is my pre workout prep. It's a warmup that I do every time. It's also where I started as my sole workout when I began my therapy.

So, I actually have, well, had, weak shoulders due to a car accident. Someone rear ended me @60+mph while I was sitting, signaling to turn. It shattered my clavicle and I've had shoulder issues ever since where my bones would come out of joint. At the time it was slight after my shoulder healed. But then my lower back going out on top of it all after that just compounded things a few years later and I developed a flat spine. It took years but I'm pretty determined/stubborn to not quit and now I'm back in better shape than most and even better than I was before it all. Anyway, as I was starting to get back into working out at the tail end of the heavy chiro visits, working out took on a whole new mask for me. Where I took things way more carefully than I ever had before. A friend of mine introduced me to Ido's stuff and I found a routine specifically for my shoulders that I just incorporated into ANY of my pre workout preps if you guys are interested. Apparently, Ido had some shoulder issues as well.

Here is my full pre workout prep. I do this EVERY time, no exceptions. If this is enough to make you start feeling it, don't worry, I couldn't go any further than this when I first started with my injury. I took it slow and built my tendons and stabilizers back up.

I start with an ankle routine that I put together with this vid and reading his blog on top of some other vids I can't remember rn lol. A friend had come to me to train him and we found that he had terrible flexibility in his ankles due to years of hiking in boots while in the army so I ended up putting together a routine for him, this is just one of the
things I ended up incorporating into my prep.



I start with my back to the wall. I do 1 set of 12 heel raises with my feet about 1 and a half foot lengths away from the wall. Just stand where you feel it the most.

Then I do 1 set of 12 toe raises with my feet about 1 foot length away from the wall. Just stand where you feel it the most.

Then I have my feet at shoulder width, toes always pointing forward. I turn my ankles all the way out with my ankles pointed toward the ground as far as I can so I am standing on the outsides of my feet with my toes pointing forward. Like this.

I do this about 12 times, one second on the side of my foot and one second off.

Then I do the opposite side. I turn my ankles in and toward the ground as far as I can so I am standing on the insides of my feet with my toes pointing forward. I do this about 12 times, one second on the side of my foot and one second off.

Then I turn my ankles out again the same way, but this time I try to walk forward with them like that. 12 paces forward and then DON'T turn around, just do 12 paces backwards back to the wall.

Then I turn my ankles the other way, the same as before and I try to walk forward with them like that. It's ok to spread your legs a little wider here as needed. 12 paces forward and then DON'T turn around, just do 12 paces backwards back to the wall.

Do this up to 3 sets and as your body allows.

That's it. On to the next.

Now, I do wrists. So just the first part of this vid until 2:20.



Now onto the shoulders. I start with this.



These are not about building muscle but about fixing weak areas and building tendons and stabilizers so they call for light weight. I've worked my way up to an 8 pound band but I started off with the lightest I had for months, which was 1.5 pounds. This helps immensely with my scapular winging and just holding in the ribs around that area in general. Just concentrate very hard on trying to build that brain body connection if you have a weakness in this area. Feel your scapula rotate and even have someone watch you who can tell you if they are moving properly as you do the motions slowly and make corrections as needed. As you progress and build that connection you will get through this faster.

Then a bit of legs. I had really weak legs and bad knees from years of doing tile with bad pads and then the accident... Plus, it's just great for getting the blood pumping to your legs before the workout.



I do these slow and strong always. Really focusing on what I now understand as my core, my bum and hammies. Which takes much of the stress off of your knees.

Then back to the shoulders.



I use the same band here as I did before. You can go even lighter weight if you need. I've come to find that some people (even some of my beefier friends) are just really weak in some of these areas and need to start really light weight to build up those stabilizers and tendons.

Do these up to 3 sets depending on the length and intensity of your workout. So if you have a high length and intensity workout, just do one set. Do 3 if you have a short or low intensity workout. You can also do the shoulder portion at any time you feel you need to like I do. I even do it before I mow the lawn, but I use one of these for our 1.5 acres...

I'll often substitute mowing for my cardio and I'll do my entire workout prep beforehand...

And there you go. You are now ready to start your workout.

 

[VlaudTheImpaler]

This is what a typical arm day looked like for me in the beginning of my arm-wrestling training.

Part 3

This is a band routine I do for my arms... For arm wrestling. High reps, low weight. Really, really can't stress the importance of strengthening your tendons in this manner before you go all in on the heavy lifting which focuses mainly on red muscle tissue (bulky muscle) growth. True strength comes when you cultivate a strong base first, then reinforce that with larger muscle fiber. Thing is, most people don't do that because tendons and ligaments take around 3 times as long to develope.

Arm day.

My friend is being trained by a world champion arm wrestler who lives right down the street. Who'd have guessed that? Anyway. He's shared some... trade secrets/methods with me. So sorry I can't be specific with some things. I'll give what I can without giving anything away... I'll mark what I'm being very plain and vague with an *. I won't be explaining those further. So I wouldn't try to follow.

This is all for tendon and stabilizer muscle strengthening with light weight resistance bands. As well as blood vessel/capillary development. <- very important.

All non stop at an even pace. If I'm feeling really brave I'll do the last ten fast... But the last time I did that, I could barely bend my arms the next day. Felt great though.

All of my pre workout prep.

15 mins of cardio.

-I use 5 pound bands for all of these-

100 reps special... curling technique in 3 different directions and wrist positions.*

150 tricep pull down - both arms same time. (I loop my bands onto my rings.)

100 bicep curls - each side. Standing on the bands. I'll do just one or both arms at the same time. Whichever I prefer.

150 tricep pull downs.

100 bicep curls - each side. Same as last time.

150 tricep pull ups, standing on the bands elbows above head hands at the back of the neck. Like I'm back to back with an enemy and I'm trying to rip off their head along with their spine. - I try to stretch the bands out as far as I can while only using one foot before I step onto them with the other for this one since it stretches them pretty far.

Some grip and wrist work with a towel. I basically bundle up and twist the towel to simulate someone else's wrist. It's got just enough resistance and give I think. And you can make it as big or small as you want, working diff muscle groups. - I practice wrist locks with this. I'll do one type of lock 5 times in a row on one wrist, then I'll switch to the other and do 5 there. I'll do about 4 minutes of these for one set.

Then some finger grip training. I started doing this recently after seeing this...



I do half a pad on some framework around a really large entryway. 6 second hang. 4 minute rest. But I continue with more grip work...

More grip work with the towel. 5 each side, 4 minutes

Finger hang again. 6 seconds. 4 min rest.

Rice bucket.

Back for the last finger hang. 6 seconds. 4 minute rest.

Then I put my pull up bar in-between my rings so it spins and I practice hanging with all my strength. I do 3 sets.

First I turn on the tv and put something interesting on lol.

First set. Hang as long as I can, both arms. 1 minute rest.

Second set. Hang as long as I can. One arm at a time. 1.5 minute rest.

Third set. Hang as long as I can. Both arms. done.

 

[VlaudTheImpaler]

I still have and use this to this day. I consider it an invaluable tool for recovery and strength building. Arm-wrestler or not.

Part 4

Here it is as promised. This is one of the main ways Mr. Stapleton trained his grip to be like a vise. (I labeled it before I knew he didn't keep any secrets lol)

So as you saw in my previous post on the last page I just used a cleaned out 1 gallon coconut oil bucket.

I filled that with 1 smaller bag of black beans for the bottom and 1 big bag of rice. Sorry, I didn't pay attention to exactly how much. Just fill it up enough so that rice isn't spilling out of it when you use it. I showed Mr. Stapleton this one and he said it was perfect for beginners and would even work just fine if it's all you used. Light weight, high reps is his philosophy.

I love it because it's so simple and clever and it's super duper cheap and accessible for the vast majority to make.

To use it, you place your hand over the bucket and slowly lower your hand down into the rice. wiggle your fingers back and forth in order to reach the bottom of the bucket. Though you will be using a lot of the muscles all the way up your arm, DON'T use the weight your arm or body to help push your hand down. Let it sink to the bottom with the weight of your hand only as you move your fingers and thumb.

When I use it, I sit or stand, but I will always have the bucket propped up on something so that I can have my arm and wrist to my side as straight as possible so that my arm isn't resting on or touching the sides of the bucket when I'm using it. For me when I'm sitting, this means setting the rebounder next to the chair (Note, we don't have any thick chairs like lazy boys. Just a glider and some thinner deck and dinning room chairs. I use the glider for this just fine. It's wooden arms don't get in the way very much.) and putting the bucket on that since this is the perfect height, then moving it all to the other side of the chair for the other arm.

Once you feel the bottom, check and see if the rice is up to at least the middle of your palm. If it isn't then fill the bucket with more rice. This is where you want it for a beginner. If your hand is too big or fingers are too long and the rice is spilling everywhere then upgrade to a bigger bucket.

Once the level is right, with your finger touching the bottom, swim your fingers till you feel a bean and try to grab it with your thumb and one of your fingers.

At first I was barely able to even open my hand at all. I could hardly even feel any beans, even when they where right there at the bottom. It took a lot for me to even fish one out during one 45 minute session. But I'm also doing this in-between practices and during recovery so you guys might fare better.

I've become addicted to this thing. If I'm sitting down watching a show, one of my hands are in the rice. I divide the time I'm spending watching something between both hands. I usually watch two episodes of something like Bosch so that's about 45 minutes per hand now at the very least.

I'm about to upgrade to a 5 gallon bucket myself as this seems pretty easy to me now. With that I could still adjust the difficulty by how far I stick in my hand. But I don't know how much of a difference it will actually make. I'll report back when I do it. For now, I've come up with a way to make this one I'm showing you harder on me and you guys can do it too. Every time I reach a bean now, I fish my hands back down to the bottom and then grab a handful and squeeze like I'm trying to grind the rice into dust.

So for me a session would look something like this.

Left or right hand, 45 minutes non stop, swim hand down till fingers touch bottom. Fish for bean. Place bean in bucket lid. Fish hand back down. Grab handful of rice and squeeze and grind as hard as you can till hand closes, while hand is at bottom of bucket. Touch bottom of bucket again and repeat.

Repeat for other hand.

I ramp it up a little further by starting with my pointer finger for grabbing the beans with my thumb and then using the next finger for the next bean till I reach my pinky, repeat till the end of the session.

I'm up to 14 beans per hand for that time.

One thing you're most likely going to immediately notice is how weak your opening strength is. I could close my hands alright and curl in my fingers but going the other direction was torture in the beginning. The next you are going to notice is how weak your fine motor muscles are for minor adjustments in different directions. This is one thing I love about this tool. It allows me to keep my fine, stabilizer, muscles trained in every direction so that I don't lose so much dexterity for fingerstyle guitar and anything else that would require it. If I only trained one direction like most do with grippers, I would over develop that muscle group, train and develop the fibers in one specific direction, and my smaller stabilizers wouldn't be able to work as efficiently when trying to move in different directions because they would have to fight against them so to speak. Developing my grip this way makes it so MUCH more of my muscle group is utilized and developed at the same time. I can absolutely feel a HUGE difference in my grip and overall hand strength and endurance since I started.

Anyway, hope you guys enjoy. If any of you try this please let me know how you like it!

 

[Mal]

Man thanks @VlaudTheImpaler , such good advice and a ton of stuff to watch/read in there, i feel so motivated since I feel way better in such a short time!

 

[DonDonDonPata]

 

[VlaudTheImpaler]

Forearms starting to take on some interesting definition again. I'd lost a lot of it, along with 30lbs that I didn't have the fat to spare, when I had my multiple health scares about 2 years ago now.

 

[teezzy]

He's such a [redacted]

Can't stand that guy

 

[DonDonDonPata]

been doing a healthy dose of chin-ups and rope climbs in the last two weeks, 6+ sets of 2-4 chin ups on rings, trying to hit 25 per day consistently, then work up to the 50 per day range while gradually increasing reps per set. My pathetic rope climbs are just "chin ups" on the rope right now. I do 3+ sets of 2-3 reps holding onto a fixed spot, no leg support, all upper body, then I drop down to the floor. I have no timeline for progress but I expect as I hit these more I will be climbing up and down the rope and transitioning into false-grip pull ups, then on to the muscle up. Been workin on ring dips (just 1-2 at a time) which will also help tremendously with that muscle up milestone.

Also keeping with the daily isometric routines, especially the core ones like plank, reverse plank, hollow body, etc. Starting the day with a minute of planking is an easy way to get the blood moving without really moving or breaking a sweat. I'm also quite fond of those alt-planks / x-planks posted earlier)

For most exercises but calisthenics in particular, I've found that my daily habit of performing a reasonable number of reps is 1000x more important (and 1000x easier) to progress than using extra gimmicks (like obsessing over 50 different hand/foot positions, or buying expensive tools, or strapping on tons of extra weight). Daily pushups, daily bodyweight squats, daily chin ups, daily lunges is more than enough to keep someone very athletic, setting aside all the (admittedly helpful) extra gimmicks you can add in for more progression once you have a solid foundation. There's no split schedule. Everyday is leg, back, chest, abs, shoulder, neck, and ass day.

@VlaudTheImpaler you're lookin shredded. By the time to regain all your lost stamina/strength, you'll be leaner and stronger, a true Vlaud 2.0

 

[DonDonDonPata]

Good video today on kettlebell swings (from one of the guys @VlaudTheImpaler linked earlier)



I've been doing kb swings for over 2 years. I can vouch for the simplicity and compact calorie-burn. My lower back is very strong and I'm never sore in my back or hips. Lots of bodybuilders and athletes have been raving over the last several years about Weighted Hip Bridges as an essential Gym lifting move. The kettlebell is my preferred way of working the same portion of the back / muscle chain.

For those on a budget, a single kettlebell (usually 35lbs for the avg male athlete) is sufficient for years and years of challenging training. I still use the 20lb and 35lb kbs that I bought in march/april 2020, at the start of lockdowns. A single kettlebell is worth more to me than an entire dumbell rack of weights.

 

[cryptoadam]

So thinking about switching things up.

Been doing standard 3 days training 2 body parts. Do it twice a week.

But getting a bit bored and thinking of maybe going to full body workout x3 days. So instead of doing lets say Chest/Biceps, then Back/Traps, then Shoulders/Triceps, do 2xChest, 2xBicepts, 2xBack, 2xTraps, 2xShoulders 2xTriceps and do it 3 day cycle repeat after 1 day rest.

I also plan on doing a quick calisthenics cycle each workout day of Pull ups, Burpees, Dips, Push ups, squats. Figure 4 rounds of those.

Seems like a good idea? Instead of focusing on each body part twice a week, I would now be doing full body workouts so each muscle gets worked every day, but with fewer exercises.

 

[DonDonDonPata]

So thinking about switching things up.

Been doing standard 3 days training 2 body parts. Do it twice a week.

But getting a bit bored and thinking of maybe going to full body workout x3 days. So instead of doing lets say Chest/Biceps, then Back/Traps, then Shoulders/Triceps, do 2xChest, 2xBicepts, 2xBack, 2xTraps, 2xShoulders 2xTriceps and do it 3 day cycle repeat after 1 day rest.

Yes, split schedule is boring and stupid and inefficient. Full body is better for you overall as long as you are careful not to overtax the muscles that overlap (i.e. don't gas out your core if you're doing both deadlifts and overhead presses).

I also plan on doing a quick calisthenics cycle each workout day of Pull ups, Burpees, Dips, Push ups, squats. Figure 4 rounds of those.

Calisthenics are always a smart move, even for the sake of diagnostic and maintenance. Within 30m of getting up each morning, I've done something like 10 pushups, 3 or 4 chin ups, some squats, several toe-touches, some resting squats, maybe a plow pose or candlestick if I'm feeling limber. The point is that right away I'm identifying any soreness from the previous day's workout, stretching the muscles, warming things up, and putting everything "in the groove" before I begin more rigorous exercise.

Plus if you keep a daily routine of calisthenics, think of how much volume you can pack into your week.

A lot of people use calisthenics as "weighted cardio", that is, rapidly churning through a series of pushups, squats, etc until you are huffing and puffing.

This is fine.

However, there is tons of value of dialing down the intensity and doing slow reps, as well as isometrics. If you're already gonna do Pull ups, Burpees, stuff like that, make sure you are also doing planks, reverse planks, hollow body, L-sits on the Dip bars, and other isometric holds.

Calisthenics + isometrics will boost your standard lifts too, so even if your goal is higher PRs, this stuff helps.

Seems like a good idea? Instead of focusing on each body part twice a week, I would now be doing full body workouts so each muscle gets worked every day, but with fewer exercises.

If your goal is to perform fewer exercises, make sure you are still adding in variety from week to week, and being cognizant about the overlap of muscle groups in your training.

 

[cryptoadam]

Yes, split schedule is boring and stupid and inefficient. Full body is better for you overall as long as you are careful not to overtax the muscles that overlap (i.e. don't gas out your core if you're doing both deadlifts and overhead presses).



Calisthenics are always a smart move, even for the sake of diagnostic and maintenance. Within 30m of getting up each morning, I've done something like 10 pushups, 3 or 4 chin ups, some squats, several toe-touches, some resting squats, maybe a plow pose or candlestick if I'm feeling limber. The point is that right away I'm identifying any soreness from the previous day's workout, stretching the muscles, warming things up, and putting everything "in the groove" before I begin more rigorous exercise.

Plus if you keep a daily routine of calisthenics, think of how much volume you can pack into your week.

A lot of people use calisthenics as "weighted cardio", that is, rapidly churning through a series of pushups, squats, etc until you are huffing and puffing.

This is fine.

However, there is tons of value of dialing down the intensity and doing slow reps, as well as isometrics. If you're already gonna do Pull ups, Burpees, stuff like that, make sure you are also doing planks, reverse planks, hollow body, L-sits on the Dip bars, and other isometric holds.

Calisthenics + isometrics will boost your standard lifts too, so even if your goal is higher PRs, this stuff helps.



If your goal is to perform fewer exercises, make sure you are still adding in variety from week to week, and being cognizant about the overlap of muscle groups in your training.

Ya I plan to switch up each workout, so it won't be flat press every day, one day maybe do incline and then flys, next day do decline and the one where you swing your arms up with palms upwards (not sure what that chest excercise is called) etc... so each day I am doing different excercises for each body part.

Cheers on the response. Just feeling all samey with doing the same routine for nearly a year and its time to try something different.

 

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[DonDonDonPata]

198 lbs! I went up 2 pounds since last year, but I'm skinner, so I must've put on more muscle. Not complaining. I'm holding sub-200 in my 30s and I am lighter than I was during most of my 20s. If I can get below 189 then I can drop down a weight class in boxing, too.

^^ 1 month ago

Weighed in at 190 yesterday, after a weekend of heavy feasting. I'll probably weigh again in another week to see if I can shed those last few pounds (should be easy). Then will maintain in the low 180s/high 170s and work on muscle endurance into the Winter.

Got myself a cheap leather jump rope a few days ago:

Arrived in a plastic bag and was incredibly dry. So I got out the leather boot stuff and I've been adding a bit each day, slowly loosening it up until it's perfect. I am still using my 1 lb plastic/wire jumprope and I highly recommend those for beginners, but I'm trying to put in more jumprope time overall so I figured I'd get on the lighter, faster jumprope routines too. None of the fancy swinging/looping/whatever, just mundane jumping for several minutes at a time. It's excellent conditioning and it's been a big part of my fitness. I strongly advise against the thin coated wire "speed ropes", because they kink very easily and you have to replace the whole rope. They also wear down if you jump on concrete, so eventually you'll get nasty frayed metal wires sticking out from the protective plastic coating.

@Hardensoul I know you've been posting in the Stouffers thread but I figured I'd tag you here in case you hadn't checked out the dedicated fitness thread yet. There's tons of info here.

@Mal how has it been going? Any boasts to make yet? You exercising consistently?

 

[Hardensoul]

^^ 1 month ago

Weighed in at 190 yesterday, after a weekend of heavy feasting. I'll probably weigh again in another week to see if I can shed those last few pounds (should be easy). Then will maintain in the low 180s/high 170s and work on muscle endurance into the Winter.

Got myself a cheap leather jump rope a few days ago:

Arrived in a plastic bag and was incredibly dry. So I got out the leather boot stuff and I've been adding a bit each day, slowly loosening it up until it's perfect. I am still using my 1 lb plastic/wire jumprope and I highly recommend those for beginners, but I'm trying to put in more jumprope time overall so I figured I'd get on the lighter, faster jumprope routines too. None of the fancy swinging/looping/whatever, just mundane jumping for several minutes at a time. It's excellent conditioning and it's been a big part of my fitness. I strongly advise against the thin coated wire "speed ropes", because they kink very easily and you have to replace the whole rope. They also wear down if you jump on concrete, so eventually you'll get nasty frayed metal wires sticking out from the protective plastic coating.

@Hardensoul I know you've been posting in the Stouffers thread but I figured I'd tag you here in case you hadn't checked out the dedicated fitness thread yet. There's tons of info here.

@Mal how has it been going? Any boasts to make yet? You exercising consistently?

Got jump rope a month back! But I haven't used it much!

Edit: Found a video for beginners working yourself up to do pull-ups. I can feel myself getter stronger! Soon I'll be able to do pull-ups!

 

[Mal]

@Mal how has it been going? Any boasts to make yet? You exercising consistently?

Still doing them regularly, i see some improvement already in the weight of the dumbbells that increases, also feel way better than usual, my girfriend already made remarks on how much more endurant I am lol

 

[DonDonDonPata]

Got jump rope a month back! But I haven't used it much!

Edit: Found a video for beginners working yourself up to do pull-ups. I can feel myself getter stronger! Soon I'll be able to do pull-ups!

I'm glad you're keeping with the pull ups! Follow a regression (just like he shows in the video) and you'll be doing multiple pull ups, just be patient with your progress

Getting better at Jump rope is kinda similar. Everyone trips over themselves and neglects it, but you need to skip rope every day, even just a bit at a time, to begin mastering the basic footwork, then your legs grow stronger and you can use it as a more extensive part of your routine. It's one of those tools that is always hyped up online as a game-changer, a massive benefit to all athletes (similar to the pull up / chin up, actually) but the "minimum" to use it as that sort of tool takes a few days/weeks of practice and clumsy fumbling before it can become a full part of the routine and confer all those benefits.

 

[cryptoadam]

Got jump rope a month back! But I haven't used it much!

Edit: Found a video for beginners working yourself up to do pull-ups. I can feel myself getter stronger! Soon I'll be able to do pull-ups!

What worked for me was using a chair as a spot. I would bend onto the chair and pull up using my feet to help as little as possible. Really focusing on pulling up with my upper body. Also do hammer pull ups if u can they are a bit easier.

But doing it that way i was able to go from 0 to 6 to 10 in a few weeks.

 

[DonDonDonPata]

@VlaudTheImpaler already knows what's up, but I highly recommend ankle/wrist weights for people who can find a way to wear them for hours per day. Something light like 2-3 pounds is perfect, no need to go heavier. Wear on wrists and walk around, do upper-body isos by holding your arms out in front and at your sides, do some quick over-the-head punches, stuff like that. this can be used similar to a fidget spinner, where the weight is always "there" so you almost subconsciously swing your arms, pump your arms, etc., without breaking a heavy sweat or getting tired out.

90% of athleticism comes from the time invested. This is not an exaggeration. If you invest the time, you will attain the fitness. It's not about doing the perfect routine. Figuring out better routine comes with... time. Just keep grinding and sinking in time. Even if the time-investment is low intensity or low weight, it adds up. This is why simple things like walking every day are recommended, because it adds up even if it doesn't always burn x amount of calories or work xyz muscle groups maximally. Interestingly, there's still an overall "minimum" amount of weekly activity you have to hit in order to stimulate muscle-growth, bone growth, tendon growth, joint strengthening, etc. and THe Science™ shows your muscle growth and recovery are better when you do low intensity stuff.

Regularly doing isometrics with medicine balls, ankle weights, etc will build up incredibly core strength without adding much muscle bulk. And even if your goal is muscle bulk, it will give you a reliable joint/tendon foundation for your heavier lifts.

Equipment-less isometrics like Planks, Reverse Planks, Hollow Body, and Reverse Leg Lifts (laying on belly) are daily drivers for me. Gripping on the gym rings is also daily. Isometrics build tons of muscle longevity.

DO YOUR ISOMETRICS

 

[DonDonDonPata]

 

[cryptoadam]

 

[DonDonDonPata]

I loved this video. The more I exercise, the more I appreciate calisthenics and bodyweight exercises, and they're usually free or cheap or nearby at a park. His video is more about encouraging people to think of tools as "optional", and my main takeaway is that it seems sensible to make calisthenics your "standard" and then tools can be added at whim based on how you want to challenge your muscle groups beyond what bodyweight can do.

For instance, I know I'll never outgrow pushups and pushups variations, to say nothing of ring pushups and planches which are even harder, so stuff like a benchpress is meaningless to me, so I don't own one. On the other hand, gym rings are so useful in my routine that I have three pairs set up at different heights. That's probably extravagant for most people, but it fits my exact needs. Tools should be added for reasons, not based on dogma or "oh I think I might need this someday". Bodyweight exercises cover soooo much of a person's needs that the "fitness community" at large really should be thinking "how does this new tool do something that bodyweight squats and handstands cannot?" before investing in the squat rack or overhead press setups necessary to perform that exercise.

It's not either/or, I'm not a strict calisthenics guy but I try to follow that mindset described above. It helps me to appreciate each tool and to mine each tool for all its variety before adding a new tool to the gym setup.

 

[VlaudTheImpaler]

I loved this video. The more I exercise, the more I appreciate calisthenics and bodyweight exercises, and they're usually free or cheap or nearby at a park. His video is more about encouraging people to think of tools as "optional", and my main takeaway is that it seems sensible to make calisthenics your "standard" and then tools can be added at whim based on how you want to challenge your muscle groups beyond what bodyweight can do.

For instance, I know I'll never outgrow pushups and pushups variations, to say nothing of ring pushups and planches which are even harder, so stuff like a benchpress is meaningless to me, so I don't own one. On the other hand, gym rings are so useful in my routine that I have three pairs set up at different heights. That's probably extravagant for most people, but it fits my exact needs. Tools should be added for reasons, not based on dogma or "oh I think I might need this someday". Bodyweight exercises cover soooo much of a person's needs that the "fitness community" at large really should be thinking "how does this new tool do something that bodyweight squats and handstands cannot?" before investing in the squat rack or overhead press setups necessary to perform that exercise.

It's not either/or, I'm not a strict calisthenics guy but I try to follow that mindset described above. It helps me to appreciate each tool and to mine each tool for all its variety before adding a new tool to the gym setup.

Amen. Even for someone like me who competes, it's sometimes tempting to go get caught up in the hype of more equipment. All most of it is going to do is waste time. Every tool I add I do so for very specific reasons to hone myself for a very specific task. I always ask myself if there isn't any way I can get by with what I already have. Sometimes I get something just to save time, since my sessions tend to be pretty long. None of it means anything without dedication anyway.

However, the vast majority of people don't even have that excuse. You can get crazy jacked doing just bodyweight and proper diet if looks are all you're after. Though you'll also get a super solid foundation in strength and durability far above average if you do it right. Which would allow you to far more easily slot yourself into any strength based sport with less risk of injury and in a way that you'll get the most out of it. Heck, it's just a wise idea to make yourself resilient for whatever life throws at you anyway.

The amount of times I hear people use the availability of a gym as an excuse for not getting in shape is saddening.

 

[DonDonDonPata]

Amen. Even for someone like me who competes, it's sometimes tempting to go get caught up in the hype of more equipment. All most of it is going to do is waste time. Every tool I add I do so for very specific reasons to hone myself for a very specific task. I always ask myself if there isn't any way I can get by with what I already have. Sometimes I get something just to save time, since my sessions tend to be pretty long. None of it means anything without dedication anyway.

However, the vast majority of people don't even have that excuse. You can get crazy jacked doing just bodyweight and proper diet if looks are all you're after. Though you'll also get a super solid foundation in strength and durability far above average if you do it right. Which would allow you to far more easily slot yourself into any strength based sport with less risk of injury and in a way that you'll get the most out of it. Heck, it's just a wise idea to make yourself resilient for whatever life throws at you anyway.

Yeah the improvements calisthenics gives are insane, and I can't think of a sport where you'd need to entirely drop calisthenics. Body mechanics improve tremendously, and if you are doing bodyweight stuff with volume in mind the crossover to traditional weightlifting is great, since you're already conditioned to maintain form while exerting force. Every serious bodybuilder understands the significance of using good form and full range of motion, both of which are rewarded (if not outright required) in calisthenics. Calisthenics have an even better crossover to high intensity sports. Balance is improved a lot more than if you lifted weights alone. Those small muscle groups will speak their mind later if they are ignored, usually in the form of an injury. The brain-muscle connection is improved due to the balance aspect too. Increased proprioception, too. Any of these benefits split up and sold separately as a product would perk ears. yet it's free.

The amount of times I hear people use the availability of a gym as an excuse for not getting in shape is saddening.

I didn't think of it from that angle, but that's good insight.

 

[DonDonDonPata]

my brethren, what have you been up to?

 

[Hardensoul]

@VlaudTheImpaler already knows what's up, but I highly recommend ankle/wrist weights for people who can find a way to wear them for hours per day. Something light like 2-3 pounds is perfect, no need to go heavier. Wear on wrists and walk around, do upper-body isos by holding your arms out in front and at your sides, do some quick over-the-head punches, stuff like that. this can be used similar to a fidget spinner, where the weight is always "there" so you almost subconsciously swing your arms, pump your arms, etc., without breaking a heavy sweat or getting tired out.

90% of athleticism comes from the time invested. This is not an exaggeration. If you invest the time, you will attain the fitness. It's not about doing the perfect routine. Figuring out better routine comes with... time. Just keep grinding and sinking in time. Even if the time-investment is low intensity or low weight, it adds up. This is why simple things like walking every day are recommended, because it adds up even if it doesn't always burn x amount of calories or work xyz muscle groups maximally. Interestingly, there's still an overall "minimum" amount of weekly activity you have to hit in order to stimulate muscle-growth, bone growth, tendon growth, joint strengthening, etc. and THe Science™ shows your muscle growth and recovery are better when you do low intensity stuff.

Regularly doing isometrics with medicine balls, ankle weights, etc will build up incredibly core strength without adding much muscle bulk. And even if your goal is muscle bulk, it will give you a reliable joint/tendon foundation for your heavier lifts.

Equipment-less isometrics like Planks, Reverse Planks, Hollow Body, and Reverse Leg Lifts (laying on belly) are daily drivers for me. Gripping on the gym rings is also daily. Isometrics build tons of muscle longevity.

DO YOUR ISOMETRICS

I've been wearing 2lbs on each ankle since Tuesday to work. Basically for over 9hrs each day. 3rd day this morning I'm really starting to feel it working my abs and sides. Likely due to having to lift up my knees more while walking.

Oh! I thought 2lbs was too light but for now it's seems to be doing the job.

Also, I've been randomly hanging on the pull up bars whenever I walk by, I can feel my grip getting stronger and hang for longer periods.

Note: even tho I've stated being feel down, I still stay active. I got my kettlebell and dumbbell near by while watching TV and randomly pick them up for some quick lazy reps!