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Hey folks, first time poster here although i've been working on my general fitness for a year now. I've been doing a reasonable amount of cycling and some weight training. Not going to pretend i'm some sort of superman but i've been sticking with it. (I'd lived an unfit sedimentry lifestyle till then)
Given the limited amount of time I have these days I wanted to start doing some more compound exercises, so I invested in a pullup bar which arrived on Friday.
Of course like all beginners I sucked at it, I can currently do 2 decent form chinups and only 1 decent form pullup. I did a few sets of each and left it for a day to recover.
The problem I now have is that I've been having dull aches and twinges in my wrists since I did it, Is this something I should be worried about? Its not like im in any amazing amount of pain, but i've left the pullup bar alone since I didnt want to make any potential injury worse. Just concerned that it hasnt gone away after 4 days.
Apologises if this should have gone in the injury thread, but as I said its not like I'm in any sort of real pain. It seemed a bit more relevent to ask here since I'm intending to use bodyweight training more.
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In my experience it's normal to get strange pains doing bodyweight movements when you just start out, dips and ring work can be quite painful if you're new, they simply stress the muscles/ligaments in ways inactive people rarely ever do. Just ease into it, and take it slow - the discomfort should gradually reduce every week. If the pain is intense or it doesn't reduce after a couple of weeks it maybe a mobility or form issue that needs addressing. Also, don't ever be afraid to do an easier version of an exercise, pain is in no way a pre requisite for progress.
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If you have some dumbells or light weights or bands I would suggest doing some wrist strengthening exercises, for your flexors and especially for your extensors which are typically neglected and weak. I would also suggest you do some general flexibility and mobility work for the wrists, if your range of motion isn't that great.
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Been working on flat bench dumbells since January. Started off being able to do 40lbs securely then slowly progressed from there.
Just came back from the gym and I did a set of 7reps 70lbs. I did it really cleanly and I felt like I coulda pushed another set with 75lbs. I stopped myself there though since Im still holding a cold of 3 weeks T_T
Im pretty happy with my progress and hopefully at the end of the year I can push up to 85 maybe 95, well see.
I stopped taking Isopure about 2 months ago, so Im doing all this by a strict diet. Its kinda hard but I wanna see how far I can get without supplements. Only thing I take as a preworkout would be coconut water, I stopped eating bananas since it has so much sugar.
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Tried doing (I believe) straddle planche yesterday.
Couldn't even hold myself off the ground.
Lots of work to do.
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On July 14 2012 06:52 Catch wrote:
Tried doing (I believe) straddle planche yesterday.
Couldn't even hold myself off the ground.
Lots of work to do.
lol you shouldn't start at straddle planche...
Tuck or adv tuck
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i lied. I started at the tuck planche/frog stance. lol
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hey, i'm stuck with no access to a gym for another month and a half and i was wondering if you guys had any advice
i'm just trying to gain weight (particularly upper body); strength would be a nice side effect but not something i'm really aiming for
i know weight gain is mostly diet but i just wanna make sure i'm not doing anything dumb or super inefficient
i started about a week ago and atm i'm doing:
pushups (swap between normal/wide/staggered/airplanes every set)
pistol squats
isometric curls (i think that's what they're called?)
repeat*2
planche/Lsit *3
the first time i did Lsits my stomach hurt for 2 days and eating sucked lol
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Hi all, I'm brand new to working out in general (typical story of inactive gamer looking to build strength), and was directed here by the incredibly kind guys in this subforum after asking for a more effective bodyweight workout due to being unable to attend a gym for the time being.
I've been reading eshlow's awesome article The Fundamentals of Bodyweight Strength Training, and have a few incredibly simple and probably obvious questions that I'm hoping someone can help me with.
1. It seems that many bodyweight routines require equipment like rings and bars; if I were to follow an effective bodyweight routine entirely at home, what workout tools would I need (hopefully not too much)? Dips and back/front lever in particular seem to require specific things.
2. I'm still a bit confused on how to split up exercises. I know that greater intensity for fewer reps is better for strength development, so that's my goal. But for example, when in Fundamentals of Bodyweight Strength Training it says 60 seconds of planche, how do I split that up into reps and sets? I'd assume i'd want to start at an easier form like tuck planche; would it be something like 6 sets, 10 seconds each? What about dips, where it doesn't specify a time? I imagine that the tables below in the article answer my questions, but I'm still having a bit of trouble clearly understanding.
Basically I need someone to hold my hand just for a little bit so I can get an idea of how to set it up myself, if that's okay. That's all the dumb questions I have for now. Thanks ahead of time!
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Disclaimer: Advice from a novice. Feel free to ignore and wait for eshlow.
On July 21 2012 00:13 Dead9 wrote:
hey, i'm stuck with no access to a gym for another month and a half and i was wondering if you guys had any advice
i'm just trying to gain weight (particularly upper body); strength would be a nice side effect but not something i'm really aiming for
i know weight gain is mostly diet but i just wanna make sure i'm not doing anything dumb or super inefficient
i started about a week ago and atm i'm doing:
pushups (swap between normal/wide/staggered/airplanes every set)
pistol squats
isometric curls (i think that's what they're called?)
repeat*2
planche/Lsit *3
the first time i did Lsits my stomach hurt for 2 days and eating sucked lol
I think you should at least add some pulling stuff. Pullups/chinups and rowing for example. Depends on your available equipment though. It's hard to say if your current routine is effective without knowing your rep and set numbers. I'm guessing from the number of variations that pushups aren't too challenging and you might be past optimal hypertrophy ranges.
On July 21 2012 10:00 Soulfire wrote:
Hi all, I'm brand new to working out in general (typical story of inactive gamer looking to build strength), and was directed here by the incredibly kind guys in this subforum after asking for a more effective bodyweight workout due to being unable to attend a gym for the time being.
I've been reading eshlow's awesome article The Fundamentals of Bodyweight Strength Training, and have a few incredibly simple and probably obvious questions that I'm hoping someone can help me with.
1. It seems that many bodyweight routines require equipment like rings and bars; if I were to follow an effective bodyweight routine entirely at home, what workout tools would I need (hopefully not too much)? Dips and back/front lever in particular seem to require specific things.
2. I'm still a bit confused on how to split up exercises. I know that greater intensity for fewer reps is better for strength development, so that's my goal. But for example, when in Fundamentals of Bodyweight Strength Training it says 60 seconds of planche, how do I split that up into reps and sets? I'd assume i'd want to start at an easier form like tuck planche; would it be something like 6 sets, 10 seconds each? What about dips, where it doesn't specify a time? I imagine that the tables below in the article answer my questions, but I'm still having a bit of trouble clearly understanding.
Basically I need someone to hold my hand just for a little bit so I can get an idea of how to set it up myself, if that's okay. That's all the dumb questions I have for now. Thanks ahead of time!
1. Yes, if you want to be able to do anything sensible you're most likely going to need at least a pullup bar or rings. I personally just have rings hanging from the ceiling as I don't trust doorway pullup bars. You can also take the rings outside to a tree or a playground if you can't set them up at home.
2. 60s is a general guideline that has for some reason stuck in the community. Your optimal total hold times and number of sets will depend on your maximal hold time. You don't need to gather 60s total time if you're working at high enough intensities. And also if you really want to prioritize some exercise you can put more volume in that but then others will suffer. Concentrics will work similarly. At the simplest you can do 3-4 sets per exercise and add reps to sets until you reach a point where you can progress to a harder variation. I know this stuff is confusing at first but once you start and see progress you realize that consistency with training beats overanalyzing rep schemes.
Once you've come up with a routine you can post it here if you're not sure if it's good.
Again I must recommend you buy overcoming gravity as it will make bw training a lot easier to understand.
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i do each set until i'm really tired, which is like 25~50 depending on what i'm doing (airplanes are impossible)
unfortunately all i have is the ground and a bed and a chair 
i don't know any pulling exercises i can do with that, i'm using isometric curls as a replacement but it doesn't feel very satisfying
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On July 21 2012 00:13 Dead9 wrote:
hey, i'm stuck with no access to a gym for another month and a half and i was wondering if you guys had any advice
i'm just trying to gain weight (particularly upper body); strength would be a nice side effect but not something i'm really aiming for
i know weight gain is mostly diet but i just wanna make sure i'm not doing anything dumb or super inefficient
i started about a week ago and atm i'm doing:
pushups (swap between normal/wide/staggered/airplanes every set)
pistol squats
isometric curls (i think that's what they're called?)
repeat*2
planche/Lsit *3
the first time i did Lsits my stomach hurt for 2 days and eating sucked lol
On July 21 2012 23:50 Dead9 wrote:i do each set until i'm really tired, which is like 25~50 depending on what i'm doing (airplanes are impossible) unfortunately all i have is the ground and a bed and a chair i don't know any pulling exercises i can do with that, i'm using isometric curls as a replacement but it doesn't feel very satisfying
See this article from the OP about building a good routine
http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/
Tough exercises in the 5-12 rep range for hypertrophy... standard 1-3 minutes rest between sets
Hang yourself under a chair(s) or table for inverted rows
Go outside to find a tree branch for pullups or stair well or door if it can support you.
Lots of options.. be creative
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On July 21 2012 10:00 Soulfire wrote:
Hi all, I'm brand new to working out in general (typical story of inactive gamer looking to build strength), and was directed here by the incredibly kind guys in this subforum after asking for a more effective bodyweight workout due to being unable to attend a gym for the time being.
I've been reading eshlow's awesome article The Fundamentals of Bodyweight Strength Training, and have a few incredibly simple and probably obvious questions that I'm hoping someone can help me with.
1. It seems that many bodyweight routines require equipment like rings and bars; if I were to follow an effective bodyweight routine entirely at home, what workout tools would I need (hopefully not too much)? Dips and back/front lever in particular seem to require specific things.
2. I'm still a bit confused on how to split up exercises. I know that greater intensity for fewer reps is better for strength development, so that's my goal. But for example, when in Fundamentals of Bodyweight Strength Training it says 60 seconds of planche, how do I split that up into reps and sets? I'd assume i'd want to start at an easier form like tuck planche; would it be something like 6 sets, 10 seconds each? What about dips, where it doesn't specify a time? I imagine that the tables below in the article answer my questions, but I'm still having a bit of trouble clearly understanding.
Basically I need someone to hold my hand just for a little bit so I can get an idea of how to set it up myself, if that's okay. That's all the dumb questions I have for now. Thanks ahead of time!
1. Rings, if you have a place to hang them, you can pretty much do everything... dips, back and front lever can all do from rings. Bar you can do bar dips and back and front lever but less options overall.
If you need to use a counter top (corner is preferably but straight works) or chairs or table and chairs, or whatever you can do that.
Same thing with chairs/tables with inverted rows and many other things. Creativity is good.
2. The prilepin tables later on tell you how to split up hold times. So if you max hold time is say 20 seconds, you'd want to do approximately 13-14s holds for about 4-5 sets.
This article explains them more in depth (and is linked)
http://www.eatmoveimprove.com/2012/05/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises
if you're aiming for strength aim for tough exercise progressions in about 3-8ish rep range, if you're aiming for hypertrophy about 5-12 reps, and both about 5-8 reps. This is also stated in the article......
Thus for bar dips you'd want a sufficiently hard progression in that 5-12 if you're going for hypertrophy..
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On July 22 2012 12:48 eshlow wrote:Show nested quote +On July 21 2012 00:13 Dead9 wrote:
hey, i'm stuck with no access to a gym for another month and a half and i was wondering if you guys had any advice
i'm just trying to gain weight (particularly upper body); strength would be a nice side effect but not something i'm really aiming for
i know weight gain is mostly diet but i just wanna make sure i'm not doing anything dumb or super inefficient
i started about a week ago and atm i'm doing:
pushups (swap between normal/wide/staggered/airplanes every set)
pistol squats
isometric curls (i think that's what they're called?)
repeat*2
planche/Lsit *3
the first time i did Lsits my stomach hurt for 2 days and eating sucked lol Show nested quote +On July 21 2012 23:50 Dead9 wrote:i do each set until i'm really tired, which is like 25~50 depending on what i'm doing (airplanes are impossible) unfortunately all i have is the ground and a bed and a chair i don't know any pulling exercises i can do with that, i'm using isometric curls as a replacement but it doesn't feel very satisfying See this article from the OP about building a good routine http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/Tough exercises in the 5-12 rep range for hypertrophy... standard 1-3 minutes rest between sets Hang yourself under a chair(s) or table for inverted rows Go outside to find a tree branch for pullups or stair well or door if it can support you. Lots of options.. be creative
now i feel dumb for not reading through that properly lol
edit: okay i found somewhere to do pullups, i'm worried it might break (wooden overhang thing) but it seems to be holding up for now
does something like below sound okay?
wall handstand (working toward wall handstand pushups?)
L sit (working toward manna)
planche progression
staggered pushups (working toward one arm pushups)
pullups
one leg squats (working toward one leg pistol squats)
as a side note handstands is the scariest thing i've done in a long time, i've looked up how to roll out of them backwards but all i have is a wooden floor and i'm terrified lol
edit2: happy bday 
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On July 22 2012 14:59 Dead9 wrote:Show nested quote +On July 22 2012 12:48 eshlow wrote:On July 21 2012 00:13 Dead9 wrote:
hey, i'm stuck with no access to a gym for another month and a half and i was wondering if you guys had any advice
i'm just trying to gain weight (particularly upper body); strength would be a nice side effect but not something i'm really aiming for
i know weight gain is mostly diet but i just wanna make sure i'm not doing anything dumb or super inefficient
i started about a week ago and atm i'm doing:
pushups (swap between normal/wide/staggered/airplanes every set)
pistol squats
isometric curls (i think that's what they're called?)
repeat*2
planche/Lsit *3
the first time i did Lsits my stomach hurt for 2 days and eating sucked lol On July 21 2012 23:50 Dead9 wrote:i do each set until i'm really tired, which is like 25~50 depending on what i'm doing (airplanes are impossible) unfortunately all i have is the ground and a bed and a chair i don't know any pulling exercises i can do with that, i'm using isometric curls as a replacement but it doesn't feel very satisfying See this article from the OP about building a good routine http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/Tough exercises in the 5-12 rep range for hypertrophy... standard 1-3 minutes rest between sets Hang yourself under a chair(s) or table for inverted rows Go outside to find a tree branch for pullups or stair well or door if it can support you. Lots of options.. be creative now i feel dumb for not reading through that properly lol edit: okay i found somewhere to do pullups, i'm worried it might break (wooden overhang thing) but it seems to be holding up for now does something like below sound okay? wall handstand (working toward wall handstand pushups?) L sit (working toward manna) planche progression staggered pushups (working toward one arm pushups) pullups one leg squats (working toward one leg pistol squats) as a side note handstands is the scariest thing i've done in a long time, i've looked up how to roll out of them backwards but all i have is a wooden floor and i'm terrified lol edit2: happy bday
Sounds good!
And thanks!
On July 23 2012 02:19 mordek wrote:
Happy birthday Eshlow!
Thanks!
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Thanks 4thHatchery and eshlow! I think I'm beginning to understand how setting up a routine works.
Now I just need rings... Would you guys recommend any particular brand?
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Hey guys although this is mainly a question for eshlow,
I have been reading the articles on eatmoveimprove, and the bodyweight thread here on TL, and have been wondering if you could answer a question for me. I've got a too straight spine, which i think is called posterior pelvic tilt. I'm doing something called Funktionstraining, which means literally functiontraining (doctors here prescribe it when you have back pains, knee problems etc., and it is done in groups where you do lots of stability, mobility and stretching exercises but for all kinds of patients not specially for back troubles), as well as glute, hamstring and abdominal stretches at home. I am painfree except for really long sitting sessions. Now I would like to know if there would be reasons not to start bodyweight strength training with my condition or if there aren't if there is things i would need to take into consideration when building a routine.
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EPT
