Bodyweight exercises use the body as resistance. Exemplary exercises are push ups, planks, pull ups and squats.

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Muscle mass with dumbbells only

Last summer I haven't job and got a lot of free time so I often was at the gym and achived some results there. But in march things have changed and I just waking in 5:45 am and coming home at 8 pm or ...
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36 views

Does having long pauses (several hours vs minutes) between weight lifting sets reduce or improve the exercise results?

I want to do weight lifting sets through the day, instead of the one after another. Does this have any difference? As i understand the pause between sets needed for the muscles to recharge energy. So ...
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2answers
62 views

If HiiT only, How many times a week?

I dont have much time to worke out for long time session, so I'm just training according to HiiT protocol four times a week, it takes me up to 15mins per session. If it is Ok for the body to take ...
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1answer
77 views

Is my routine okay?

Fist of all: Height: 175 cm (5´9´´) Weight: 65.3 kg (143 lbs) Age: 15 years Well my workout is split in three days: Tuesday // TRICEPS and BACK Pull-ups: 8 reps ...
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1answer
68 views

Collar bone visibility issue

I've been following a bodyweight training routine for 2 months now and I'm satisfied with the gains until now. I am training to improve how I look, and I've succeeded till now except for my shoulder. ...
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79 views

Achieving the perfect body shape

I am 25 years old and my height is 174cm and my weight is 77KGs (yes I'm overweight). One of my dreams is to achieve this kind of body shape: I want to be fit and flexible. Soon I will finish my ...
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0answers
61 views

I want to gain weight using bodyweight exercises [duplicate]

I just turned 18 last month , and I'm tired of looking skinny.My body already shows well-defined muscles but they are too small. I surfed through the internet and found out , I might be cateogrized in ...
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1answer
99 views

Can I do exercises after dinner? [duplicate]

I work in a software organization and full busy in work.Go to work at 7 am and come back home at 9pm.And all the time just sit infront of a computer and no physical work at all. And so my weight is ...
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2answers
122 views

Do handstand push ups and pike push ups work the posterior deltoid

I'm currently doing progression to reach the handstand push up. One of the progressions is the pike push up. I've read on a website that those exercises only works the anterior and lateral delts. Is ...
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1answer
60 views

Skull crusher workout issue

Usually, I do skull crusher exercise (1st or 2nd exercise of Triceps day and neutral position with an EZ bar) 3 sets with following weights (8-11 reps range). Earlier I used to do 20kg max (for 3rd ...
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1answer
55 views

Does slowing negative and positive movements of exercises build muscle

I've heard that the perfect form of bodyweight exercises need to be slow. For instance, in pull ups, I have to go up in 2 seconds, pause a second at the top position and then go down in 2 seconds. ...
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1answer
60 views

Shoulders and lats give up before abs during hanging leg raises

I've already mastered leg raises on the floor and I was advised to progress to a harder variation of leg raises which is the hanging knee raises. The problem is that my shoulders and lats give up ...
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1answer
68 views

Not gaining strength, even after following routine, diet, exercise, sleep, etc [closed]

I've been interested in the strength world for a long time. While I don't limit myself to any specific muscle groups, I never gain much strength. And when I do gain strength, I tend to lose it very ...
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1answer
34 views

Can overtraining occur when I'm alternating muscle groups?

I started working out and I'm doing only bodyweight exercises with progressions from convict conditioning book. The workout routine in this book was not intense enough for me. I read on many websites ...
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1answer
65 views

How to change the weight during an exercise in order to train muscles more efficiently?

I heard of different ways of how to handle weight increase (and decrease) when doing exercises for muscle training. I wondered which technique is the most efficient one when trying to train muscles. ...
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1answer
882 views

Risk/benefits of daily abdominal vacuums to workout transversus abdominis?

So after answering this question "Bodyweight exercise for the 'v'-muscle in the lower abdomen" I started doing some investigation into the transversus abdominis (TA). From what I've found, ...
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2answers
140 views

How to increase reps on pullups/dips while doing a 2-day-split?

I had to switch from Starting Strength to a 2-day-split because of recovery. The new routine is a push/pull split, done 4 times a week, which looks like this: Sunday/Wednesday: Squat 3x5 Bench Press ...
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2answers
134 views

How often to train to get muscle mass

I know this is a frequently asked question and it has a a lot of answers on various websites. However, I couldn't get a specific answer for my routine! I'm interested in bodyweight training and I was ...
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1answer
36 views

What is the impact of changes in weight placement during weighted dips?

People commonly increase the difficulty of dips by either adding weight around the neck or waist as shown below: Less commonly are using a weighted vest or backpack to add resistance. So, how ...
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4answers
241 views

Is once-per-week training enough for building muscle

I recently read Convict conditioning book and in the workout routines part the author put a routine for beginners in which trainees workout an exercise only once per week. But I've read on the ...
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1answer
303 views

Why perform chin-ups/pull-ups to failure on Starting Stenght?

I've seen both 'Practical Programming (2nd Ed) Novice Program' as in 'The Practical Programming Advanced Novice Program' is preescriben chin-ups/pull-ups to be performed to failure on each set. Each ...
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3answers
150 views

Would weightlifting conflict with gymnastics/parkour?

I gather that bodyweight training is superior to weight training for gymnastics (http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/). However, I enjoy weight ...
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32 views

Will convict conditioning book help me getting ripped [duplicate]

I want to know whether this book will help me getting ripped or I'll just gain muscle endurance without mass. I do want to be gain strength but I also want to be in a good shape and I don't have gyms ...
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861 views

I want to get ripped. Can bodyweight exercises do the job?

Can I get ripped without going to the gym ? I know it sounds lazy but I live in an area where there is no gyms at all. And going to the gym even twice a week can be really tedious for me. So .. Can ...
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504 views

What is wrong with CrossFit?

Background Information When I started exercising a few months ago, I started with P90X and Insanity (Insanity for the mornings and P90X for the evenings). As a result, I'm getting used to high ...
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1answer
88 views

pistol squat mechanics

It seems that pistol squats with are easier with your hands in front of you than they are with your hands behind you. What I don't understand is why. Like with a front lever or planche or whatever ...
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1answer
87 views

hand balancing on canes

According to http://legendarystrength.com/hand-balancing-stands/ "[canes] actually make balancing easier while giving the appearance of more difficulty". Is that true?
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1answer
147 views

How do i arrange a beginner calisthenics workout and rest schedule?

I am a beginner at calisthenics and was wondering if someone could tell me the most basic workouts along with their workout and rest routine. I was able to do about 6-7 chin ups, 15-17 push ups 30-40 ...
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2answers
762 views

How to achieve a “marathon runner's” physique by just working out? [duplicate]

By marathon runner's physique what I mean is a body type that is not bulky but muscular. Something like just a real lean build with low body fat percentages, muscles showing naturally without even ...
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3answers
216 views

Bodyweight Bicep Excercises

Are there any bodyweight bicep exercises? Or any form of bicep exercise that can be performed without equipment?
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213 views

Doing crunches for month and after that stop doing it effect body shape?

I've done crunches for one month regularly in the gym and after that I stopped exercising. And my stomach came out after two months. So is it because I stop doing crunches ? What should I do in order ...
9
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3answers
611 views

Why does CrossFit use Kipping Pull-ups?

For regular workouts there is information on the benefits and importance of doing pull-ups regularly. CrossFit even mentions it in this article. Men's Health even talks about this in one of their ...
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1answer
62 views

Need to gain weight as soon as it possible

I am girl, I am only 17 years old, soon I am going to be 18. I am only 35 kg and my height is 154 cm. I really want to gain some weight, My body fitness is not good. I am not having proper body shape. ...
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301 views

How much press strength for human flag?

Shoulder strength seems to be the main factor for achieving a human flag. I was wondering if there is some number relative to the bodyweight that indicates when one's press strength is ready to try a ...
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273 views

HIT training for strength (bodyweight)

I've been doing a lot of reading over the last few days and I've come across "HIT: High Intensity Training". Now I like the idea of only having to do 1 set (albeit with slow reps) and there seems to ...
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2answers
259 views

Are so-called “burst workouts” effective for weight loss?

I just bought a $2.99 Kindle book called Burst Workouts which recommends very short workouts at high intensities. His main program recommends timed interval training using bodyweight exercises of 30 ...
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1answer
85 views

what to look for in planks

Is there a checklist of things I should look for when trying to see if someone's doing a perfect plank? They always say back straight. I assume that means head to glutes because, unless your legs are ...
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1answer
45 views

How do I gauge the effectiveness of conditioning workouts that don't involve sets and reps?

I am looking for a way to see if one of my workouts is effective. I work on five to six day cycle where one of the days is usually done on a heavy bag with 6 rounds 2 minutes each with thirty seconds ...
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2answers
502 views

Don't have a bench for bodyweight back extensions, alternatives?

I don't have bench where I can do bodyweight back extensions, nor the space to put one. What are alternatives to work out the lower back? I'm only aware of one - lying flat on the back, place on foot ...
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305 views

Overcoming a chin-up plateau of 6 in a row

I have a problem. I can only do 6 chin-ups in a row before something gives way. I'm able to go for 2-3 sets, usually with a kip on the last on few. With a weight bearing exercise, there are common ...
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1answer
3k views

How can I build a routine based around a power tower?

Intro: For a few months, I'm not going to have access to my gym. What I do have access to is: A power tower a.k.a chin-up/dip station 2 x 8kg dumbbells An ab roller Some push-up handles When I ...
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2answers
133 views

Does muscle adaptation occur when strength training (low reps)?

My current strength-training goals are: One-armed pull-ups: 4x5 One-armed chin-ups: 4x5 One-armed push-ups: 4x5 Handstand push-ups: 4x5 (also training legs through running and pistol squats and abs ...
2
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2answers
434 views

Bodyweight exercises to stimulate fast-twitch muscle growth

So I want to achieve a slim-athletic physique through only doing body-weight exercises. As I understand it, after you do more than 12-15ish reps of an exercise per set, you're no longer utilising ...
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3answers
483 views

Can't do handstand presses

I'd like to be able to do handstand presses but can't. I can't even lift my feet off the ground or even get that close. What muscle groups do I need to develop in order to be able to do this move? ...
5
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2answers
210 views

Which collection of specific exercises can be used to completely substitute Deadlift?

One day in my 20s I was stressed and I stupidly tried reverse dumbbell flyes too fast and with too much weight. Something went deeply wrong, more or less under my right scapula, and I completely ...
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1answer
857 views

Alternative to dips when no suitable “equpiment” available to do dips?

I've been following Nerd fitness' body weight program, starting with the beginner exercises and having built some muscle, now starting to add some of the advanced exercises. Among the advanced ...
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1answer
277 views

Bodyweight inverted row - where do the elbows go?

With bodyweight inverted row, or body row, I mean hanging by my arms from somthing, the feet on the ground, the body more or less horizontal (head higher), and pulling myself up between my hands. I ...
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2answers
438 views

Any Good workout plan for beginner? [duplicate]

I am a beginner in working out and building muscles. I am skinny and have no muscles at all, but I want to start working out, so I could get muscles and get strong. Are there any good workout programs ...
2
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2answers
277 views

Outdoor gyms equipment/machines

Recently I've found out that a few streets from my home the city has built a free outdoor gym. The problem is, the machines in the outdoor gym dont use any weights, and as far as I know, they have no ...
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3answers
222 views

Free weights or body weight exercises?

I want to build some muscle mass, for both raising my RMR and for useful/practical strength and endurance. I don't want or need to look like a body builder, I just want to lose a little fat (I'm ...