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I am not going to go incredibly indepth here, you really shouldn't be working out without doing at least some research on your own. so what im saying is, you get to use your judgement to figure out what level you are at for each workout.
also, near failure means you feel like you can't do many more before your muscles will fail. it is a judgement call.
failure means your muscles give out, or you know that your muscles will give out on the next rep(I actually prefer the latter here than the former, you can hurt your muscles if you try too hard when they are giving out).
Also, you should have about 1 to 5 minutes between sets. Enough time to get some strength back, but don't let your body fully cool off.
Final note: it is imperative that you use proper form in all excersizes. Without proper form you are completely destroying the point.
I would recommend the following periodization:
day 1: 1
day 2: 2
day 3: 3
day 4: rest
day 5: 1
day 6: 2
day 7: 3
day 8: rest
day 9: 1
etc
Workout 1:
level 1:
set of pushups until near failure
set of wide grip pushups until near failure
set of pushups until failure
level 2:
set of dips until near failure
plank until near failure
set of crunches until near failure
set of dips until failure
plank until failure
set of crunches until failure
level 3:
Begin planche progression. it is your job to keep track of which step of the progression you are on.
http://www.dragondoor.com/articler/mode3/229/
go down to frog stand, that is what you start at. for each level of planche progression, do 3 sets. 2 until near failure, last one to failure.
Workout 2:
Levels 3-5 should be done twice, once for each leg.
Level 1:
Bodyweight squats until you can't take it anymore. stop, rest
repeat.
repeat again.
Level 2:
Squat jumps until you can't take it anymore. stop, rest
repeat
repeat again.
Level 3:
Box pistols(1 legged squats, use a box or something to stop yourself at the lowest point you can go). go to near failure
repeat
repeat again (go to failure if you want)
Level 4:
full pistols to near failure(shouldn't take long, u may only be able to do 1 or 2)
repeat
repeat again (don't be surprised if u can't do any on your 3rd set)
Level 5:
pistol jumps. you do pistols but instead of just going back up once u reach the bottom, you jump up off the ground as high as you can. to near failure
repeat
repeat again
Workout 3:
for this workout you need something to do pullups on. a bar, a tree limb, a rope tied to 2 objects an equal distance from the ground - I don't care
Level 1:
deadhang to near failure (grab the bar and hang[with shoulders flexed] until u can't hold much longer)
repeat
repeat again, to failure.
Level 2:
Flexed hang to near failure (grab the bar, pull yourself up halfway, and hold it)
repeat
repeat again, to failure.
Level 3:
50% pullup lockoffs, to near failure (pullups, but you only go halfway up, then back down)
50% chinup lockoffs, to near failure (chinups have a grip with palms facing towards you, pullups palms are facing away)
50% pullup lockoffs, to near failure
50% chinup lockoffs, to near failure
50% pullup lockoffs, to failure
Level 4:
Pullup negatives to near failure (jump up so your chin is over the bar, control yourself and slowly lower down all the way - jump back up and repeat)
Chinup negatives to near failure
pullup negatives to near failure
chinup negatives to near failure
pullup negatives to near failure (don't go all the way to failure, you will hurt yourself)
Level 5:
Pullups to near failure
Chinups to near failure
Pullups to near failure
Chinups to near failure
Pullups to as close to failure as you can come without hurting yourself
Level 6:
Pullup muscle ups to near failure
Pullup muscle ups to near failure
Pullup muscle ups to failure
Level 7:
Pullup and chinup muscle ups until failure, juz do that shit yer awesome
Also, for workout 3, I recommend ending every session by hanging from a door jam for as long as you can to strengthen your fingers.
Finally, these workouts will build muscle. But, to build muscle mass you have to eat alot of protein. So, you do need to do that.
And, if you want to look ripped, you should probably do cardio(run or whatever). You also need to get a low-fat diet pegged down.
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thanks dude, this is really useful
my scrawny asian self needs to start working out
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I think its really necessary to burn extra fat off before you start bodybuilding. best way to do this is to run, jog, bike, use those machines in your gym or whatever.
IMPORTANT:
Be aware of your "fat burning zone" a lot of amateurs think the harder they push themselves when doing cardio the more fat they burn.
The harder you push yourself, you DO in fact burn more calories, however, when your heart rate is higher, and your breathing is less, your body is forced into anaerobic cellular respiration, which means you will be burning off carbs for energy, not fat.
So keep breathing and take it easy.
Also, once you have the desired body fat percentage, and want to build muscle, the BEST diet would be 40% carb, 40% protein, 20% fat (aiming for 2500 calories). However this is usually impossible unless you are really dedicated and take many supplements.
So 40% carb, 30% fat, 30% protein is more realistic.
Remember 1g of carb = 4 calories, 1g of protein = 4 calories, 1g of fat = 9 calories
3500 calories relatively equals 1 lb
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This is really helpful. I've been trying to find a way to work legs/shoulders without equipment and haven't been successful.
Thanks for posting this 
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Vatican City State1872 Posts
actually koltz i read somewhere that new studies show that the best way to burn fat with running is to sprint as hard as you can and rest often rather than the standard jog X miles route.
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On August 12 2008 07:19 CrownRoyal wrote:
actually koltz i read somewhere that new studies show that the best way to burn fat with running is to sprint as hard as you can and rest often rather than the standard jog X miles route.
I can imagine that being true, because when you sprint, its not for a long period of time. Then when you rest, your cells can switch back into aerobic cellular respiration and consume fat.
But what I was reffering to, is the people at the gym who you see on the treadmills for 30-45 minutes absolutely killing themselves, when trying to burn fat.
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that would be HIIT, but most of the fat burning is done after your workout is done because your metabolism gets kicked through the roof. It saves time, but you need to do intervals of 90% max heart rate, which most people don't like doing.
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I also would like to add that on the lower levels, you should probably move up within 1 to 2 weeks, but for each level above that it will take longer and longer to move up.
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On August 12 2008 07:19 CrownRoyal wrote:
actually koltz i read somewhere that new studies show that the best way to burn fat with running is to sprint as hard as you can and rest often rather than the standard jog X miles route.
this is true. the *fat-burning pulse* is a myth. the body using fat up to a certain point and then starting to burn carbs is bull, nobody has ever scientifically backed up, why the fuck it should be that way.
If you wana burn fat you need a calorie deficit. Only thing that counts
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Travis, I like your routine, although I have a quick question.
I've been working out 3x a week for almost two years, and I have gotten pretty muscular. However, my weight plateaued about six months ago and I haven't been gaining any. Now, I don't want to gain anymore...I want to keep the muscles I have. So, I just kept doing the same workouts I always do (with the occasional exercise change). Is that ok for muscle "maintenance" or is there a better/easier/different way to keep your muscles and keep them toned?
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this kind of workout is almost exactly like the p90x stuff which you can find in torrents.
Here is the fitness test they use. It will be a good starting point to compare yourself to in a few months after following this routine or others like it. http://www.beachbody.com/text/products/programs/p90x/p90xFitTest.pdf+ Show Spoiler + 24
B e fo re starting an ex t reme fitness pro g ram like P90X, it’s important to know where you stand and if yo u r
c u r rent fitness level is adequate. Providing an honest ass e ssment of your abilities and your mindset will
a l low you to ta ke adva n tage of your st rengths and ove rcome your we a k n e ss e s .
We ask that you have co m p le ted the equiva lent of Power 90® or Slim in 6® b e fo re you begin. But if yo u ’ re
u n familiar with these pro g rams, we ’ ve set some guidelines for you to fo l low. If you ca n ’ t
do what is listed below, you’ll see better results by doing another exe rcise pro g ra m
b e fo re you ta ke on P90X. So if you can’t finish the Fit Te st, do Power 90. You’ll get great results, and
then be able to come back and crush P90X.
The P90X Fit Te st ta kes approx i m a te ly 40 minutes to co m p le te. Be sure to co n s e c u t i ve ly perform all the
exe rcises in the order they appear. Keep up with the timing, and make a note if you do anything
d i f fe re n t ly; you will repeat this Fit Te st when you co m p le te P90X, so it is vital that you are able to do it
the same way, in the same ord e r. That way you’ll get a true indication of the improvements yo u ’ ve
made. Pay attention, and be honest with yo u rs e l f.
TAKE THE FIT TEST
The more you show, the more you’ll know. Wear a swimsuit, underwear, or
something co m p a ra b le so you can see where you need the work, and where yo u ’ re
making pro g re ss. Don’t be afraid to show
some skin. These photos are gre a t
m o t i va to rs. Be sure to ta ke your first series of photos prior to day 1, fo l low i n g
these simple guidelines.
“ B E FORE” AND “AFTER” PHOTO S
1 Use a plain backg round if poss i b le .
2 Ta ke a few front shots (hands on hips, “biceps flex” muscle pose), a few side shots
(hands at sides), and a few back shots (hands on hips, “biceps flex” muscle pose).
3 Don’t suck it in or push it out. You want a true re f lection of your body’s appeara n ce.
This is not just a “befo re” photo, it’s a goodbye photo. The P90X train is about to le a ve
the station, and that body is going to le a ve some luggage behind. “Whoo Whooo!”
4 Repeat this pro ce ss after Phase 1, after Phase 2, and after Phase 3 to chart yo u r
visual pro g re ss .
5 P l a ce ALL photos in the pages provided at the end of this book.
_Heart ra te monito r
_Body fat ca l i p e r
_Tape measure
_S ca le
_Partner to help re co rd data ( o p t i o n a l )
W H AT YOU WILL NEED
TO TAKE THE FIT TEST
i m p o r ta nt note
_Pull-up bar ( s e c u re ly insta l le d )
_T i m e r ( sto p w a tch or watch with second hand)
_Towe l
_Wa te r
_Your “Bring It” game fa ce
The Fit Test
(Excerpted from the P90X Fitness Guide)
TM
Put on your heart ra te monitor. Be sure it is secure and
working co r re c t ly befo re beginning. Try to be as relaxed as
p o ss i b le when taking this
reading. Remain calm and quiet
for 2 minutes, then re co rd your resting heart ra te below.
If you don’t have a heart ra te monitor, ta ke your pulse
f rom either your neck or wrist, and count the beats for 30
s e conds. Multiply by two to get your re sting heart ra te.
That was the easy part… most like ly you passed that.
N ow ta ke about 10 minutes to warm up. Start by
m a rching in place, then do any low-impact move m e n t s
you like (jumping jacks, etc.) until you build up a light
sweat, then st re tch out lightly. You never want to wo r k
" to failure" when you’re cold and tight. The warm-up on
Power 90® Cardio 3-4 through yoga is a good way to get
good and ready.
H OW TO TAKE YOUR RESTING HEART RAT E
You’ll want to monitor your morning re sting heart ra te
throughout this pro g ram. This is a good indicator of your ove rall
ca rd i ovascular fitness. Take your resting heart
ra te as soon as you wake up (BEFORE GETTING
OUT OF BED). Over the co u rse of the pro g ram, your resting heart
ra te should drop. If it goes up a few days in a row, you are either
ove r t raining or getting sick.
Heart ra te Prior to DAY 1
Heart ra te After DAY 90
TAKE THE FIT TEST
s t a rt with the heart date
25 25
maximum number of pull -ups to failure
Stand sideways with shoulder against wall and raise arm st raight ove r h e a d
against the wall. Reco rd that height here.
G rasp your pull-up bar using wide grip (palms facing fo r w a rd, away from
body, two fists wider than shoulders). From a hanging position, pull body up
smoothly until chin cle a rs the bar. Lower body back down,
being sure to st ra i g h ten the arms, and repeat without
bouncing up. Don’t be disco u raged if you are not able to do very many.
R e co rd the number of pull-ups you can do here.
(If yo u ’ re only able to do 1/4, 1/2, or 3/4 of a pull-up, go ahead and re co rd it.)
1 _ P U L L - U P S
P90X Minimum_ Should be able to do at le a st 3 if male, 1 if fe m a le. However, many people won’t
be able to do any pull-ups when starting P90X. You’ll get more out of the
program if you can do pull-ups, but you can substitute by using the B-LINES™
Va r i a b le Resistance Bands with the door attachment.
Rest 1 minute befo re going on to the next exe rc i s e .
jump height with step
2 _ V E R T I CAL LEAP
Then lower arm, ta ke JUST ONE STEP back and pro ceed to jump st ra i g h t
up, trying to touch highest point on wall (no gathering up a head of
steam prior to your jump; think “jump ball”). Reco rd that height here.
P90X Minimum_ Should have a ve r t i cal leap of at le a st
5 inches if male, 3 inches if fe m a le.
Rest 4 minutes befo re going on to the next exe rcise.
S u b t ract the first measurement from the second,
and re co rd your vertical leap inches here.
Prior to DAY 1
After DAY 90
Prior to DAY 1
After DAY 90
Prior to DAY 1
After DAY 90
Prior to DAY 1
After DAY 90
26
Put down something soft, about 2 or 3 inches high (pillow or cushion), to make
co n tact with chest on each rep. Be sure to keep body
st raight with hands at “normal” push-up width.
R e co rd number of push-ups performed to fa i l u re here.
What does “to failure” mean? Usually in exercise it’s your mind that
stops you from progressing. Physically “to failure” is when your body
stops you by not being able to go any further
without TO FA I LU R E ? causing injury.
i t ’s in your mind
You will need a ruler or tape measure for this test. Sit on floor with legs ex tended
dire c t ly in front of you. Bend forward at waist and extend arms over le g s
tow a rds toes. Don’t bend knees. See how close you can get fingertips to
toes. If not able to reach, measure the dista n ce from fingertips to toes. If able to
ex tend fingers beyond toes, measure how much further fingers reach beyond toes.
Do not st rain or fo rce this.
R e co rd dista n ce in inches of fingers to toes here.
maximum number of
push-ups to failure
3 _ P U S H - U P S
P90X Minimum_ Should be able to do at le a st 15 if male, 3 if fe m a le (or
15 push-ups off your knees).
Rest 4 minutes befo re going on to the next exe rc i s e .
flexibility test
4 _ TOE TO U C H
Use a “–” if not able to reach toes (e.g., –3 inches) or
a “+” if reaching beyond toes (e.g., +3 inches).
P90X Minimum_ Should be able to reach at le a st 6
inches from your toes, or a “–6.”
Prior to DAY 1
After DAY 90
Prior to DAY 1
After DAY 90
27
P l a ce back flat against wall and lower your body into a seated chair position (quads
para l lel to the floor, feet dire c t ly below knees; think 90-degree angle
h e re). Start timer as soon as you get into the chair position. Breathe
through the disco m fort and hang in there until you can’t hold yo u rself up any longer (to
fa i l u re). Be sure NOT to place hands on wall or “scoot” with shoulders. You can slide dow n
s low ly as you get tired, but once your butt touches the floor, time’s up.
R e co rd exact time able to hold wall squat here.
Choice of weight is important for this exe rcise. A heavier weight will be more
e f fe c t i ve in helping you determine your results on day
90—think of the weight at which you will max out at
10-15 reps. Men should use a minimum of 20 lbs. and women should use a
minimum of 8 lbs.
Extend arms st raight down in front of body. Be sure that arms are fully
ex tended between each curl. Using both arms at the same time, perform as
many curls as you can until fa i l u re. Don’t rock or cheat, and no breaks lo n g e r
than 1 second between reps.
R e co rd number of curls co m p le ted here .
isolating quad/leg stre n g t h
5 _ WALL SQUAT
P90X Minimum_ Should be able to hold wall squat
for at le a st 1 minute.
Rest 4 minutes befo re going on to the next exe rcise.
6_BICEP CURLS
f ront-facing curls
P90X Minimum_ Should be able to do at le a st 10 curls with 20 lbs. if male,
at le a st 10 curls with 8 lbs. if fe m a le .
Rest 3 minutes befo re going on to the next exe rcise.
Prior to DAY 1 minutes seco n d s
After DAY 90 m i n u tes seconds
Prior to DAY 1
A f ter DAY 90
28
Starting position: Seated with hands on the
floor at your sides, knees bent with feet on
the floor. Raise feet off the ground and bring knees in tow a rds your chest.
Stra i g h ten legs back out and repeat movement without touching floor.
R e co rd number of in & outs performed here.
7_IN & OUTS
the ab test
P90X Minimum_ Should be able to do at le a st 25.
Rest 4 minutes befo re going on to the next exe rc i s e .
Prior to DAY 1
After DAY 90
29
Pe r form jumping jacks nonstop for 2 minutes at a quick and steady pace .
During the final 30 seconds, go as fa st as you can to maximize your heart
ra te. When you finish, be pre p a red to
m e a s u re your heart ra te over a span
of 4 minutes. Should be able to finish the te st standing and able to bre a t h e .
8_HEART RAT E MAXIMIZER
Good ne ws...
If you can finish the 2 minutes of jumping jacks
and the 30-second sprint, you are ready for P90X!
R e co rd heart ra te immediate ly after jumping jacks here .
Heart ra te after 1 minute re st
Heart ra te after 2 minutes re st
Heart ra te after 3 minutes re st
Heart ra te after 4 minutes re st
Prior to DAY 1
A f ter DAY 90
Prior to DAY 1
A f ter DAY 90
Prior to DAY 1
A f ter DAY 90
Prior to DAY 1
A f ter DAY 90
Prior to DAY 1
A f ter DAY 90
30
If you can finish the 2 minutes of
jumping jacks and the 30-second
sprint, you are ready for P90X!
Good news...
Are you ready for the X? If so, go to P90X.com and let’s get you equipped!
Need some work before you’re ready for the X?
Go to Power90.com and in 90 days of pushing play, you’ll be ready to crush it with the best of them.
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On August 12 2008 07:35 TheOvermind77 wrote:
Travis, I like your routine, although I have a quick question.
I've been working out 3x a week for almost two years, and I have gotten pretty muscular. However, my weight plateaued about six months ago and I haven't been gaining any. Now, I don't want to gain anymore...I want to keep the muscles I have. So, I just kept doing the same workouts I always do (with the occasional exercise change). Is that ok for muscle "maintenance" or is there a better/easier/different way to keep your muscles and keep them toned?
yes that's fine.
it takes about 2 weeks(as long as you eat enough) before your muscles will start to lose mass, regardless of excersize.
so really you can do your workout like once a week or so, and you should maintain them just fine.
however, don't think that your muscles have to increase in size for you to get stronger. if you keep eating the same amount but increase weight, change leverages, change intensity, change angles - you will surely become stronger if you work hard.
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travis, what kind of recommendations do you have for exercises in a fully equipped gym? In particular, what do you think of the Rippetoe barbell workout routines?
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On August 12 2008 07:28 Wurzelbrumpft wrote:Show nested quote +On August 12 2008 07:19 CrownRoyal wrote:
actually koltz i read somewhere that new studies show that the best way to burn fat with running is to sprint as hard as you can and rest often rather than the standard jog X miles route. this is true. the *fat-burning pulse* is a myth. the body using fat up to a certain point and then starting to burn carbs is bull, nobody has ever scientifically backed up, why the fuck it should be that way. If you wana burn fat you need a calorie deficit. Only thing that counts
are you an expert in kinesiology?
is it also bull regardless of the fact that ALL cardio equipment have this sticker on them?
do you know the differences between aerobic and anaerobic cellular respiration?
Hey, if you've got a Ph.D and have 100% facts to support your theory, im impressed and will definitely change my views, but until then, im sticking with what ive been educated with, as a biology major, as with what has personally worked WELL for me
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random question fairly related to this:
- Right now, I think I'm about 163-165 lbs (I don't know precisely)... my goal is to drop about 10 lbs to get anywhere between 150-155.
I don't really want to get ripped or have a ton of muscle, but I'd like to get thinner and just tone my body up.
I do stuff like pushups, light weight lifting, and crunches about 3x per week... although at the moment I don't do much cardio or anything (when school starts up again and I have free gym access I will start it up again) , but I feel like my progress is really slow.
For example, I weighed a about 175 probably a year ago, so I was able to drop 10-15 lbs in 1 year, I think it's because my eating habits are not that great.
Anyways, question is: what's the best way to lose weight in order to reach my target? Probably a mix of eating better / exercising more but I'm not sure exactly how to go about it.
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travis, this workout isn't going to get you any significant mass gains. it will increase your functional strength, endurance, and tone, but it's not going to bulk you up. you'll get more cut but your actual weight will not change dramatically.
xeris just follow this workout or one similar to meet your goals. travis basically outlined it for you (including the dietary part minus the big protein consumption)
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On August 12 2008 07:47 Slithe wrote:
travis, what kind of recommendations do you have for exercises in a fully equipped gym? In particular, what do you think of the Rippetoe barbell workout routines?
I think that he really knows his stuff, and if you follow his advice you can become massive and strong.
But that is the type of strength that comes with weight training - it isn't fully functional in all aspects (though it is in most aspects).
As far as what exercises I recommend - I am fond of squats, bench, military press, chinups, zottman curls, pullups, hanging leg raises, back extensions, hanging situps w/ weight.
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On August 12 2008 07:58 tiffany wrote:
travis, this workout isn't going to get you any significant mass gains. it will increase your functional strength, endurance, and tone, but it's not going to bulk you up. you'll get more cut but your actual weight will not change dramatically.
xeris just follow this workout or one similar to meet your goals. travis basically outlined it for you (including the dietary part minus the big protein consumption)
I agree that it won't get you bodybuilder big, but if you want to be bodybuilder bigthen I can't identify with you 
I see what you meant about weight training now, I thought you were talking about "big and strong" not "huge and massive"
and also, I still think you may be underestimating what can be done with bodyweight exercise
you can certainly get as big as the biggest gymnasts with just bodyweight exercise.
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On August 12 2008 07:49 Koltz wrote:Show nested quote +On August 12 2008 07:28 Wurzelbrumpft wrote:On August 12 2008 07:19 CrownRoyal wrote:
actually koltz i read somewhere that new studies show that the best way to burn fat with running is to sprint as hard as you can and rest often rather than the standard jog X miles route. this is true. the *fat-burning pulse* is a myth. the body using fat up to a certain point and then starting to burn carbs is bull, nobody has ever scientifically backed up, why the fuck it should be that way. If you wana burn fat you need a calorie deficit. Only thing that counts are you an expert in kinesiology? is it also bull regardless of the fact that ALL cardio equipment have this sticker on them? do you know the differences between aerobic and anaerobic cellular respiration? Hey, if you've got a Ph.D and have 100% facts to support your theory, im impressed and will definitely change my views, but until then, im sticking with what ive been educated with, as a biology major, as with what has personally worked WELL for me
I'm not saying you're wrong, but an image doesn't provide support to an argument. I could make an image in 60 seconds that says the exact opposite. You should link to a credible source, and the methodology as to how the theory behind the image was created.
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On August 12 2008 08:02 travis wrote:Show nested quote +On August 12 2008 07:58 tiffany wrote:
travis, this workout isn't going to get you any significant mass gains. it will increase your functional strength, endurance, and tone, but it's not going to bulk you up. you'll get more cut but your actual weight will not change dramatically.
xeris just follow this workout or one similar to meet your goals. travis basically outlined it for you (including the dietary part minus the big protein consumption) I agree that it won't get you bodybuilder big, but if you want to be bodybuilder bigthen I can't identify with you I see what you meant about weight training now, I thought you were talking about "big and strong" not "huge and massive" and also, I still think you may be underestimating what can be done with bodyweight exercise
haha i took a college course on it actually. it was a PE class called Body Works, so naturally i got to be in an aerobics room with 99% girls. we did a mix of circuit training and pure anerobic exercises. the level was pretty intense and there was lots of throwing up in the beginning
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