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15

The biggest risk of injury comes from overuse, particularly if you are getting older. Body weight exercises are very safe, and the biggest real risk of not doing them correctly is wasting time because you won't get the results you want. The key to pushups is keeping your body straight as a board. If your body is sagging in the middle, it's likely because ...


12

Max push-ups, Max plank, Max pull-ups The no-equipment requirement is forcing the measurements towards strength-endurance tasks instead of true strength. Push-ups require some strength as a prerequisite, and strength definitely affects ones ability to do more push-ups in a limited amount of time, but a maximum number of push-ups is a test of strength, ...


12

Minimum height You need to be able to hang from the bar and not touch the ground with your knees. Maximum height You need to be able to pull yourself all the way up, chest touching the bar, and still have at least an inch or two of space between your head and the ceiling or anything else. Optimal height It's great to be able to just barely reach the bar ...


11

I look at it as, they're competing in a sport with a completion criteria of chin-over-bar for reps/time. If the participants understand that they're taking on a certain level of risk of certain types of injuries training for this type of competition, then that's their business. People risk straining muscles kicking soccer balls too, but they accept the ...


10

The problem with body weight exercises In the world of free weights, you have something called a one-rep max (ORM) which defines the maximum amount of weight you can lift at your current level of strength. Using the ORM you can calculate the intensity of any workout with a simple formula, which if I recall correctly is (reps * weight) / orm. What's ...


10

NerdFitness's Beginning Body Weight Routine and Advanced Body Weight Routine are great places to start for planning an intensive body weight only circuit Some of these require some weight for resistance but just find something heavy around the house to lift and adjust your repetitions per set accordingly. I personally consider a pull-up bar minimal ...


10

What the author refers to as Burst Workouts most other people will call HIIT, or High Intensity Interval Training. The reason this is highly effective, compared to say slow-poking it on an elliptical for 60 minutes, is that it generates an "afterburn" effect that lasts up to 24h after your workout. Multiple studies shows this and a quick search on Google ...


9

Resistance Bands and Other Workouts Probably one of the best, if not the best thing you can bring that is portable and gives you a good muscle mass increasing workout are resistance bands. Now it depends what kind of muscle mass you're planning on building. Resistance bands are going to build less bulk muscle and more lean muscle (although perhaps you ...


8

It very much depends on what is causing the pain or discomfort. First of all, if you are worried, see a doctor or physiotherapist, they will be better able to diagnsoe the problem. As for substituting a deadlift, its not really possible as its a complex compound exercise that involves a lot of muscles. However, if you can move smaller weights relatively ...


8

The biggest problem with Crossfit really isn't Crossfit. It's the licensing model, and how quickly someone with no prior experience training people can open up their own Crossfit gym (or box as they like to call it). However, more on that later as it pertains to selecting a particular Crossfit gym. Exercise Selection With Crossfit you will experience a ...


7

First, I want to agree with what other people have said: Pull ups, chin ups, dips, squats, and planks are all extremely good bodyweight exercises. I'm going to suggest a few different ones on top of those. A few weeks ago, I decided to incorporate some gymnastics moves and exercises into my home workouts. Since some of these moves are extremely difficult, ...


7

I had the same problem a few weeks ago when I was looking to make my routine a bit more well rounded. At the moment I am doing: Pike Press, depending on how you do them, they may have more focus on your chest than on your back. Compare them with Pike Push Ups. The closer your feet are to your hands the more focus you get on your shoulders, so both ...


7

Chin-ups Chin-ups pull-ups pull-ups pull-ups chin-ups pull-ups, chin-ups chin-ups. Chin-ups or pull-ups, as well as chin-ups, or chin-ups and pull-ups, alternating between chin-ups and pull-ups on different days, chin-ups chin-ups chin-ups, pull-ups chin-ups, chins, pulls, chinning and pulling. Specifically, chin-ups and pull-ups. Chin-up negatives, ...


7

The answer is a resounding YES. Body weight exercises can bulk up your body with muscles, give you six pack, strong arms, and legs. It can even get you a babe (okay, that last part isn't true :)). Tons of body exercises exist to sculpt your body. Variations of pull ups, chin ups, and plank exist. Push up is one of the most popular body weight exercises ...


6

I'll assume you're talking about lunge variants close to these: Walking lunge Standing lunge (forward) Standing lunge (backward) The walking lunge starts with the first part of the forward lunge (getting down into the lunge), and ends with the second part of the backward lunge (coming back up out of the lunge). While doing walking lunges, you never get ...


6

There is nothing wrong with running outside. Simply wear layers and take precautions when running where ice buildup is likely. I spent quite a few years running cross country at 8000' elevations for college, and outside for the vast majority of it. This included during rain, snowstorms, predawn in the dark, etc. If you would rather run indoors, a treadmill ...


6

I wrote a rather big post about pull-ups vs. chin-ups where I also discuss the issue of grip width. I did it based on a few scientific papers whose links you can find there. Those papers study the grip width in percentage of your shoulder width. In other words, if your shoulder-to-shoulder distance is 40 cm, then 100% grip width corresponds to a 40 cm ...


6

Short answer: Yes, see The 60-Day Challenge. It will get you to a base level of strength, and help burn fat – assuming you don't overcompensate with the amount of food you eat. However, I would look into body weight exercises to help the rest of your body. For example: Dips Pistols Back extensions Glute-ham raises Reverse rows When you get strong ...


6

Volume If you can do two or three sets of about 6 chin-ups, I'd focus on volume rather than any particular set or rep scheme. That's because it's hard to stick to any particular number of reps per set with chin-ups in general, and especially so when the trainee can do less than 10 in a set. (Increased but tolerable volume is frequently the goal when ...


6

Yes, you certainly can. Zod's routine is a good starting point, and is a great workout. But the progressions in that routine are in numbers and frequency, which means that you'll eventually plateau on strength. In order to get ripped with bodyweight exercise, you'll need a true strength training program that progresses in difficulty as well. There are ...


5

For arm wrestling your going to want to work out the shoulder and arm muscles. Chair dips(Triceps) Narrow grip push ups(Triceps) Chin ups and Inverted Chin ups (Biceps) Push ups (Shoulders) Superman (Shoulders) General overall upper body strength will help. These exercises work more than one muscle which should only help and not harm your case. If it ...


5

If you are looking for a movement that goes through the same range of motion as a push-up, but in the opposite direction to gravity, its probably the Inverted Row.


5

If you are asking if you will improve in terms of ability to climb stairs, the answer is almost definitely yes. I myself used to climb up my apartment building everyday, and found that after even a couple days my legs didn't burn as much and I was less out of breath at the top. Your body adapts fast to the work you give it regularly, so don't be surprised ...


5

One misconception you have: "just lean muscles": All muscles are lean. There is no difference between the lean-ness of one person's muscles and another person's muscles. The difference is in the amount of bodyfat they're carrying. If you want a body that is muscular, but not bulky: Strength-train or body build until you're at the level of muscle that ...


5

Have a look at the book "Convict Conditioning" by Paul Wade. I gave more information about that book and some free internet resources related, in this answer. The author teaches how to build strength with a pullup bar, departing from a very easy version of the exercises he calls "the rehabilitation steps" and building up gradually up to pullups and pushups ...


5

In short: An emphasis on optimising reps over time for long periods, with lower emphaisis on correct form. Crossfit isn't inherintly bad because of the exercises it emphasises. There are plenty of questions here that cover the idea that there is no one best way to exercise. People can have preferences, there are programs that are good at reaching goals ...


5

Yes, you will see improvements, but they will be slow. The residual training effect table on exrx.net (found here, screenshot below) describes how the body retains changes in body state and motor control after ceasing to exercise for a certain time period: The table shows a 15 day (+/- 5 day) retention period on strength endurance. This is defined as: ...


5

"Programs? I don't follow any, but any decent regimen of training should increase strength. People got stronger before "strength programs" existed, so I will not consider any." Welp, have fun then! If you refuse to train in a successful manner then I expect you will keep seeing the results you have been seeing.


4

Bodyweight Cannot Replicate Barbells Is bodyweight training effective for strength and muscle gain? Yes. So are barbells, dumbbells, kettlebells, bands, and any other form of resistance. That does not mean they are equally effective. Are there muscle groups that such a training plan does not properly address? Any training modality can omit muscle ...


4

The kip is not legal everywhere. When I was in the Marine Corps (1988-92), the kip was allowed, and I used it because I did not have the upper body strength to complete 20 dead hang pull-ups. Since learning the kip is no longer accepted in the Marines, I stopped using it to complete my pull-ups. The kip is a good, all over body workout, and it can still ...



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