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16

If you cross your ankles as your doing your pull-ups it will keep your feet from moving upwards, which is the main cause of swinging. Really focus on using only your arms to do your pull-ups and try to engage your core (abs and obliques) as much as you can to keep yourself from swinging. If you're still swinging, slow down your pace, not only will this ...


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 ...


14

First of all, 20 pullups is quite a feat, good job! I assume you are doing them with proper form: chin over bar on top, elbows locked and body still at the bottom. If you are doing something else, or eg. kipping pullups (basically, using your momentum in any way), the first thing you should do is transition to strict form pullups. Doing 50 pullups is as ...


13

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, ...


13

The row is the exercise that best antagonizes the push-up. It's an easy conclusion to make just by considering the force vector of the push-up. The direction of force is outward and perpendicular to the body. If you reverse that vector, you have a row. To clarify further, imagine only the upper arm and the chest when doing a push-up (imagine you just ...


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

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 ...


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 ...


9

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 ...


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 ...


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

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 ...


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

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

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

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 ...


6

I think what's missing in the discussion area is a bit more context. Taking all sets to failure would include the barbell sets. Taking your barbell sets to failure is not part of starting strength. Why take body weight exercises to failure? Body weight exercises don't cause near the stress on your body as the barbell work. Essentially, you can recover ...


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

Bodyweight movement variations Click for link


5

Pull ups (or chin ups), if you have a pull up bar available – or something else where you can do pull ups. They not just train the shoulders and the upper back but a lot of other muscles, too. If you don't have any special equipment or can't do pull ups yet, go with inverted rows, you can do them lying under a table. You should try to counter every push ...


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 ...



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