The Bodyweight Workout Thread

The barstarzz guys you refer to basically just hit dips, chins, and pushups nonstop, throw in some ab work and ignore legs entirely.

So what you could do is do dips and chins to failure at the end of one workout - three sets, five sets, pyramid, it doesn't matter, then do pushups and leg raises the other workout in a similar fashion.

Or just hit one of those at the end of your workout and do abs daily.

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What do you guys think of this channel/series of bodyweight routines?

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I'm working to get into a consistent workout schedule since I got college starting up again next week. I'm a skinny dude, so I'm looking into increasing both mass and strength and am aiming to get jacked. I got Convict Conditioning and started doing the New Blood program, but only doing a couple light exercises twice a week doesn't seem like it's doing much. I'm not even remotely sore.

How do you progress with this kind of workout without adding weights to exercises? What are some good programs to develop mass and strength for a newbie?

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How many pushups, pull-ups and dips can you do to failure?

If the answer is below 12, then just do 3 to 6 sets of each excersize with 60 seconds rest. Those should be your 3 main upperbody movements with a beginners calistenics routine. If regular pushups aren't challenging enough do decline pushups, dips are essential and all you need is two folding chairs.

For shoulders, look up pike pushups, do those and progress into wall assisted handstand push-ups.

Workout every other day and do an intense core workout as often as you like.

Do the movements strict with good form.

Stop one rep before failure during your sets and go to failure on the last set.

Switch it up, don't just do chin ups, use different grips to really burn out your back and arms.

One of my favorite bodyweight back workouts is:
3 sets of row pull ups (go into a front lever and pull the bar towards your upper abs)
3 sets of pull ups (over hand)
3 sets of pistol grip pull ups
3 sets of chin ups (under hand)

Go buy some cheap adjustable dumbbells, when bodyweight only becomes easy you can put them in a backpack (if the backpack has a waist strap, you can basically use the backpack upside down and it acts just like a weight belt), now you can do weighted pull ups and dips, curls, other important isolation work like side lateral raises, and weighted lunges and calf raises for your legs.

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This poster shows what exercises to trainsition to when it gets too easy:
http://1.bp.blogspot.com/-Bymi7PIcwbw/Ut...ge-001.jpg

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This is my current bodyweight warmup and current Starting Strength routine I am running. I am now on workout six. I will do this for about 40 workouts, which will translate into 8-10 weeks.

3 sets of;

10 Air squats
10 Push ups
10 Pull ups - currently on sets of 4, on workout #6. By workout #20 I will be up to 10 pullups per set.
10 Deep Chest dips - with feet out front, like an L Sit. To target chest, not Triceps.
10 Sit ups - on decline bench.
5 GHD raises. Here is a link. Best exercise ever to build your hamstrings. She's going to fast.
10 24kg kettle bell swings.

I try to do this as fast as possible.

I will go from this into my 3x5 squat, press, deadlift routine.

Once I am done with that I will do cardio, which is either 10 minutes on the Versaclimber, 30 minutes of jump rope, 100 thrusters, basketball or hit the Jacobs Ladder. I need more cardio though, so I want to do more running.

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I want to start training but not sure if calisthenics only would be sufficient to gain some muscle. I am mainly concerned about upper body mass, as I already have pretty strong legs naturally, so calisthenics targets mainly upper body. Has anyone done purely calisthenics and made sufficient muscle gains in the upper body? I'm 6'2'' 165 lbs with very low body fat. I am thinking on following convict conditioning. The reason I want to avoid weights is because then I have to pay for the gym and also reading most peoples testimonies on starting strength, the most highly recommended noob program, it makes your legs huge and does a lot less for upper body.

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(02-04-2019 06:02 PM)B-Minus Wrote:  Has anyone done purely calisthenics and made sufficient muscle gains in the upper body? I'm 6'2'' 165 lbs with very low body fat. I am thinking on following convict conditioning. The reason I want to avoid weights is because then I have to pay for the gym and also reading most peoples testimonies on starting strength, the most highly recommended noob program, it makes your legs huge and does a lot less for upper body.

Have a read of this thread;

/thread-27495.html

Unfortunately, the thread turns into a total shit-fest as it progresses (but you might find it entertaining!). Regardless, there is plenty of value to be found reading through it, regarding bodyweight training.

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I do bodyweight exercises until failure in the sauna after I am done training weights.

On leg days I do between 150 and 200 body weight squats for sets of 50. It is a pretty good cardio workout as well.

On upper body days I do negative pullups before hitting the sauna and do pushups until failure for 2 or 3 sets in the sauna.

I don't know if it makes much difference, but I like to know that I gave it my all in the gym before I leave. Maybe just a psychological thing.

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I'm in the gym lifting every other day.

I'm at a job I hate for at least another month so I've been banging out pushups all day at work (in bathroom/empty room or hall etc) so I don't choke someone out/throw a chair etc. At least 100 (broken up into sets from 12-30.) Maximum probably 200.

Pushups are dead easy but I seem to be getting stronger very quickly since adding the pushups.

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(02-08-2019 11:43 PM)godfather dust Wrote:  I'm in the gym lifting every other day.

I'm at a job I hate for at least another month so I've been banging out pushups all day at work (in bathroom/empty room or hall etc) so I don't choke someone out/throw a chair etc. At least 100 (broken up into sets from 12-30.) Maximum probably 200.

Pushups are dead easy but I seem to be getting stronger very quickly since adding the pushups.

Good idea. I do something similar.

Regarding bathrooms; If you work in an office, and depending on the layout of your bathroom cubicles etc, you may get away with this;

Pullups using the cubicle frame! Honestly, I've been doing them every day for years now and it helps me get through the day at work. Obviously the frame has to be strong enough (hold the strongest part where they join together with another cubicle), and obviously you need to listen out for someone coming in!

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(02-08-2019 11:43 PM)godfather dust Wrote:  I'm in the gym lifting every other day.

I'm at a job I hate for at least another month so I've been banging out pushups all day at work (in bathroom/empty room or hall etc) so I don't choke someone out/throw a chair etc. At least 100 (broken up into sets from 12-30.) Maximum probably 200.

Pushups are dead easy but I seem to be getting stronger very quickly since adding the pushups.

I've been doing the same thing, just smashing pushups every hour or two all day at work, every day. It's an easy way to backload workout volume into a program and will help anybody put weight on the bar.

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Do any of the over 40's crowd on here, find that bodyweight stuff is better for sore elbows/joints? Last year or so, elbow pain in particular has flared up out of nowhere to the point when I'm having to give myself extra days here and there between barbell workouts.

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(05-03-2019 04:32 AM)Richard Turpin Wrote:  Do any of the over 40's crowd on here, find that bodyweight stuff is better for sore elbows/joints? Last year or so, elbow pain in particular has flared up out of nowhere to the point when I'm having to give myself extra days here and there between barbell workouts.

Do you do any regular mobilisation and distraction on your elbow joints?

Elbows do a ton of work and get very little specialised attention.

Apologies for the lack of embed.. In a hurry. These videos might give you some ideas.

https://www.youtube.com/watch?v=t7fSwmqZbMI

https://www.youtube.com/watch?v=3MMuqfru7eE

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Cheers Bienvenuto, those vids have given me something to think about. No, I've never done any mobilisation work on them. Like most men, I tend to ignore any signs of pain or age-related problems hoping it will just go away. But last night I went into the garage to lift and ended up just walking back out as the pain got to be too much for the first time. In a few days I'll be good to go again, but I'm going to end up having more off days than on at this rate.

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