Bodyweight Blowup: Let's get it!

Halitenina · 2021-01-03T19:48:02+00:00

Low effort post, but I will leave it open for the discussion.

tempolaca · 2021-01-01T19:57:50+00:00

You are missing 10 chin-ups, 10 pull-ups and that's it. If you can do them, they are not easy.

Based_Tr · 2021-01-01T21:44:54+00:00

Can we please start having people post credentials before posting yet another thread with lifting advice?

There’s so many better resources than a half-assed post with basic workouts and literally no basis for what they’re saying.

Thinkingard · 2021-01-01T19:46:12+00:00

I’ve been doing bodyweight exercises and zero weightlifting the past two years and I have just as much muscle as when I was weightlifting. Biggest diff tho is I actually feel strong whereas when I lifted weights I only noticed strength when moving weight but doing anything bodyweight related I felt weak. Basically I feel more balanced and like I can exert more strength than before in any position. It also just feels good to be able to move your body itself easier

Gamedragon345 · 2021-01-01T21:03:20+00:00

An interesting routine. I think you should get a pullup bar and some rings. 2-3 times a week. 50 pullups with as little sets to get it, 30 seconds rest between sets. do this 2-3x a week until you hit 15 in a row, then increase to 100 and keep same protocol. do the same thing for pushups, start with 100 then increase to 200 eventually. now for isolating your arms you can use rings for skull crushers and curls, you can also do ring rows horizontally with a stool under, I think its called australian pullup and it looks rather similar to an inverted row. 3 sets of these, 10-12 reps, use a backpack to make it harder. you can also add in face pulls on rings this way. 3 sets 12-15 reps. you can also do the close grip chin-up and squeezing for the biceps. now you got an awesome upper body workout. I like this better than doing archer pushups and archer pullups and progressions.

Then after you get 25 pullups in a row and 50+ pushups, 60 or whatever, you can buy a dip station, use the backpack, do weighted dips and weighted chinups. 3 sets of 6-8 twice a week. keep the same isolation exercises and accessories, maybe get something to load inverted rows heavy like a vest. also maybe trying different variations of pushups like pseudo planche pushup and RTO pushups, weighted pushups on rings.

I forgot about legs but you can just do weighed lunges with the backpack for 5 setsof 12. I don't like pistol squats but you can try doing them with a chair to sit back on and a backpack. also single leg rdl I guess, and you can use a backpack for that too. Rucksack and ruck plates really good for all this. nordic hamstring curl. good morning with backpack. 2 min rest for everything except the high volume pushups, and pullups.

Basically you got everything covered. add a barbell and plates and squat rack to this (which a lot of people can't get rn), and you have an amazing home gym.

Er1ss · 2021-01-02T15:22:26+00:00

This is just plain worse as the recommended routine of r bodyweightfitness.

Not balanced and no exercise progression. The recommended routine from r bodyweightfitness is actually good and I suggest you send people that way. People who want more volume can just do it 5x/week or add sets.

TheReplierBRO · 2021-01-01T19:04:54+00:00

Yeah the pinteros get blown up without weights for a reason. All body weight workouts. Pullups and dips too

surethingjanet · 2021-01-01T20:48:14+00:00

I’m a believer that hypertrophy is possible with suboptimal bodyweight exercices only as long as you: - learn how to practice rigorous mind-muscle connection - activate the muscle you wanna work properly using correct form - train with an with an RPE close enough to failure

I’ve been getting huge chest pumps and moderate soreness the next day doing inclined handle pushups only during lockdown. Suboptimal means but still efficient workouts. Progression seemed stable.

The muscle doesn’t know weight, it only knows contraction.

forgetfulkiwi7 · 2021-01-01T19:59:52+00:00

Can you add something for pulling movements and legs? Thanks

Nonstopas · 2021-01-02T12:04:21+00:00

Reached my best and most healthiest shape in a decade by following a bodyweight routine with cardio. Problem is, that with bodyweight the rep range increases too fast and at some point you end up just doing the same workout but for longer, which makes it much more boring. Also, if there's no pull ups or squats, you are leaving two major parts of your body under-developed.

ShadowKnight324 · 2021-01-01T18:58:55+00:00

How much rest time do you recommend for each set? And also what routine do you recommend for the biceps, back and leg.

Clinomaniacal · 2021-01-02T00:15:01+00:00

Is there a calisthenics shoulders exercise? And what’s the best abs exercise there are so many...

Kap_0311 · 2021-01-03T23:09:47+00:00

I’ve seen YOKED dudes that are natty (no steroids) and only use body weight. 1.it is 100% possible and can result in less injury

It makes a persons physique much more natural looking and less meatheady
Resistance bands are also extremely useful

I have some injuries that make me shy away from lifting so I stick to body weight. I’m primarily an endurance “athlete” . I finished my first marathon last year and training for a triathlon currently then on to ultramarathons. It helps me mentally more than anything and can be a great meditative aid, confidence booster, and keeps me in shape. If y’all would like to know more about running/stamina stuff, I’ll share what little knowledge I have.

Thetransporter204 · 2021-01-02T03:14:52+00:00

Calisthenics is superior.

I don't care about how much you bench or the size of your biceps.

Let me know when you can human flag or front lever.

WeDontLetHateWin · 2021-01-01T20:46:31+00:00

Thanks for this! I need to switch up my routine.

LucianTP · 2021-01-01T20:53:29+00:00

How many weeks did it take for you to see progress, also are you a beginner?

INNASKILLZ2K18 · 2021-01-02T11:39:06+00:00

How are you measuring 'stamina' and 'strength' gains? Have you gone back to weights and seen what your new 1rm's are? Have you gone back to a hard round of cardio and seen how much longer you last for? Have you measured bf % or muscle mass?

Without doing those things, the post lacks substance.

inkwind · 2021-01-03T04:48:41+00:00

A great book for bodyweight training is:

Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength Book by Steven Low

It has simple but detailed guides for exercises. Also has a lot of diagrams and pics. Amazing reference book.

UnleashTheWolf · 2021-01-01T21:32:19+00:00

Calisthenics is great for upper body, but you can't beat squats/deads etc for lower body.

WhatIsThisAccountFor · 2021-01-02T19:42:06+00:00

To everyone that thinks big=get more girls, you’re wrong.

The guys that get the most girls (athletes excluded) are always guys with defined arms and abs, and average to below average body weight.

Being super big gets guys to admire you, being slim with muscles is what girls like.

oooKenshiooo · 2021-01-01T21:48:25+00:00

Just some cautionary advice:

The human body is not made for repititious movement. Any kind of excessive repitition over long periods of time (years, decades) will detoriate joints and mobility. You are way better off in lifting heavy with low volume, which helps with bone strength and builds muscle and then use the remaining time for working on movement and mobility to become functionally strong.

Pumping out hundreds of pushups will not bring good results for the majority of the population. There is a reason elite athletes don't do it.

If you insist on doing pushups, do them SLOW and CLEAN. If done correctly you should rarely be able to do more than 15 in a set.

If slow, clean pushups are not enough for you, either do divebombs (indian pushups) or use a resistance band.

SKRedPill · 2021-01-02T17:19:26+00:00

Convict conditioning is an excellent book on the hardest body weight exercises with minimum or low equipment that hit every muscle and it's very hard to top that - maybe Olympic gymastics. It needs some crazy determination.

Calisthenics are excellent for calorie burning workouts and they do help your joints and with functional compound movements. They are good for coming back from injuries. Your tendons and ligaments and discs might thank you for a more balanced approach to weightlifting when they're mixed up with calisthenics on the lighter, recovery phases. Especially when you're older.

You will get some gains for a while with calisthenics, but it maxes out. What most ripped guys claiming they built their bodies only on shirtless pushups won't tell you is what juice they're really on.

But progressive overload and good nutrition and recovery is the key to building strength and muscle and no amount of pushups or squats can do much more than bodyweight. There is no calisthenics substitute that even comes close to a deadlift.

Overall low effort post OP.

RedEyeBlackEye1 · 2021-01-16T21:22:04+00:00

TRY THIS!

After a set add this isometric chest squeezes to your other isometric squeezes:

Decline Chest Fly Isometric Squeeze

Tense your chest muscles, then perform a decline chest fly movement, completing with an all out static flex at the end of range of motion(when your hands meet at the middle). Hold this static pose for 10 seconds. It emulates a decline chest fly movement, but as an isometric squeeze. You'll get the pectoral abduction while providing a STRONG ASS isometric contraction.

Your chest will simultaneously Hate and Thank you homie.

HeftyNugs · 2021-01-02T01:08:22+00:00

You can definitely make hypertrophy gains doing bodyweight exercises but you're going not making substantial strength gains doing bodyweight exercises as you need to lift heavier weights in order to get stronger.

shittyfuckdick · 2021-01-02T17:00:13+00:00

I’m not gonna get into the science mumbo jumbo

here’s 5 different push-ups you can do

Wow what a great scientific workout routine

SKRedPill · 2021-01-02T17:10:22+00:00

Bah, newbie gains.

Hey, at least try the pull up, if not the pistol squat. Or dips, or the one armed pushup. Or sprinting, you know...

Flintblood · 2021-01-02T00:15:44+00:00

Thanks for posting the workout suggestions. I stopped going to the gym because of covid and only recently went back but nope out when too many people come in with no masks.

ThenIJizzedInMyPants · 2021-01-02T04:22:34+00:00

Have to disagree here. IMO bodyweight is useless as a PRIMARY method for building real strength and size, especially for lower body. It's OK to do a few weighted bodyweight movements like weighted pull ups, weighted dips, etc, or if you have no other option like all gyms closed and you can't buy a barbell. Also OK if you're bored of your gym routine and want to mix it up for a few weeks. But no way in hell I would do bodyweight as my primary training method (have tried before, got shitty results).

Resistance training is king for gaining size and strength - barbell, dumbbells, and cables/machines all have their place. Bodyweight is an accessory IMO nothing more.

PS: There's a HUGE difference between building and maintaining muscle mass. Very little work needed for maintaining vs building.

lucious_denicious · 2021-01-01T19:39:21+00:00

Now this is a chest workout!!

https://youtu.be/1BpYbEi2QcI

TigerTamingSword · 2021-01-02T13:28:34+00:00

I like this, but, IME, although you do gain a lot of mass, these super high volume programs tend to make your strength stall, at least that's what I felt when I attempted it for some time. Nowdays I usually stick to gymnastic rings and a lot of isometrics. You'll gain mass, even if you don't aim to. However, I still throw a high volume day every now and then to break monotony and trick the nervous system.

2021-01-02T07:00:56+00:00

[deleted]

Title	Bodyweight Blowup: Let's get it!
Author	RedEyeBlackEye1
Upvotes	155
Comments	91
Date	January 1, 2021 5:49 PM UTC (5 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/kofhkb/bodyweight_blowup_lets_get_it/
Archive Link	https://theredarchive.com/r/TheRedPill/bodyweight-blowup-lets-get-it.352442 https://theredarchive.com/post/352442

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