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You've tagged your post with bodyweight-exercises, you can look at this great plan here, as for a guide, I suggest you go through the /r/bodyweight FAQ. If you want more information on exercises and training, check out exrx.net, which is great source for a lot of training and nutrition information.


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I can't think of a definition of "Bible of working out" better than the marvellous, free site EXRX. As a suggestion, you may want to start by having a look at their Beginner's page, or go directly to Exercise Instruction and learn about designing your own workout. A much simpler, yet very nice source of honest information about working out at home is ...


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Check out Muscle and Strength. They have articles specifically for fat loss. https://www.muscleandstrength.com/workouts/fat-loss


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Don't worry about it, it's perfectly normal with your low bf percentage - mine used to as well -. To get rid of it, you just have to start exercising the muscles surrounding (i.e. lower back). If you have access to a gym, I'd recommend doing deadlifts as that will really help, if not try doing supermans (or other bodyweight alternatives), not as good but ...


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This site has a developed a good program for you to increase your pushups. It's basically a program in which you progressively increase the reps performed in a set. You'll perform them three days every week. No equipment or fancy moves needed. It also has Android and iOS apps that allows you to track your progress. If you actually follow the program ...


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Mix in some more challenging variations of push-ups, such as close hand, decline, pike etc.


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My question is more looking for suggestions as far as how many exercises per muscle group per day? Probably about 2 - 3 exercises, but really, its not about the number of exercise. It should be the amount of volume done(sets and reps done) on that day. As for your last question, I don't have any experience in calisthenics. You may want to consider looking ...


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Yes.....but Body weight squats will increase your leg strengths initially. If you don't run or play sports that require running, you should experience some strength in your legs (quads, glutes, and calves). However, if you do perform these sports, you won't really experience an extra benefit to body weight squats. Frankly, body weight squats is more of ...


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You can definitely build strong legs with bodyweight squats, but you're going to hit a wall with diminishing returns pretty quickly aiming for 20-30 range reps...as far as strength is concerned, anyway. If you're looking for absolute strength gains, and you're dead set on bodyweight movements, I think you'd see much better results taking a 5x5-type (sets x ...


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If you cannot currently perform two sets of 30 bodyweight (air) squats, then yes: air squats will build muscle and strength quite well. If you are looking for an alternative to barbells for strength training your squat, the goblet squat is probably the best answer: Some gyms also have "safety squat bars" that don't require reaching behind one's back to ...


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the thing about prison is that they work out usually 3-4 times a day for an hour at a time, thus constantly sending those messages gets insane results in muscular growth, but you can get large legs with bodyweight squats, but you will have to combine them with dynamic tension leg exercises, as well as do them slowly and in time add a backpack full of weight ...


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It's certainly possible to get really strong legs without extra weight. All that matters is the force that is actually applied to your muscles. If your goal is to be able to do one legged squats, you need to increase your agility and your max strength. 30 reps is nowhere near the optimal rep count for max strength, but since we're not using extra weight, ...



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