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13

Pavel Tsatsouline's The Naked Warrior focuses extensively on bodyweight exercises, and the one-armed pushup is his choice for a daily upper-body exercise. A couple hints from TNW: Use an incline. Do the pushups against a couch or a bench and gradually reduce the incline to keep the effort at a challenging, but not impossible, level. Experiment with the ...


9

When I was in the Army, we did wide-arm push-ups, elevated push-ups, diamond (close-hand) push-ups, push-ups with resistance (someone putting pressure on your back or a sandbag on your back) and push-ups on our knees. The variations in resistance, targeting different muscle groups, and working towards a burn-out all contributed to breaking the muscle down ...


9

I kind of think this is somewhat of a false dichotomy. In other words, there's a lot more to "getting shredded" or building strength than focusing strictly on calisthenics or weight lifting will do. First thing is to identify your goal. Getting shredded is having muscle mass, but very little (single digit percentage) body fat. Getting strong is being ...


8

Weight lifting gains come from progressive overload, where "muscles are overloaded by attempting to lift at least as much weight as they are capable." (Exercise Physiology: Human Bioenergetics and Its Applications) In other words, muscle gains come from constantly pushing your muscles to adapt by increasing the load (i.e. reps and weight) you place on them. ...


8

First - I'd recommend just forgetting training for one-arm pushups and probably even nix the diamond pushups. You need to work on the primary movement first, then expand to variations. Next, if you really want to increase the number of consecutive pushups you can do, I'd suggest doing them more frequently - maybe every other day. A few extra sets of pushups ...


8

There is this great training program that gets you do 100 pushups. It is well thought, well presented and works. The key to any strength exercise is to split your training to sets. The number of sets and repetitions depend greatly on your training goals. On a side note, Ι would suggest considering pull ups.


6

You're lacking exercises that involve significant engagement of the shoulder and posterior chain. A good rule of thumb is to include all of the "big five" exercises (or some variation of them) as a foundation. The big five are: Bench You have your bases covered here by doing push-ups. You could add a weight vest or loaded backpack to increase ...


6

Jie Liang, Moses pointed out a lot of good stuff already. This is a very good question, and it is very popular these days. Unfortunately, there are people out there will be biased regarding one or the other (body weight or weight lifting). I just wanted to make sure there is accurate information and share some thoughts regarding what I do for a living, ...


5

Some exercise is indeed better than no exercise. Calisthenics would be a fine choice, as would yoga, dumbbell work, running, or some combination of those options. Anything is better than nothing. If you have half an hour, then twenty minutes of yoga to limber up before doing a bunch of push-ups, air squats, and pull-ups would probably hit the spot. If you ...


4

The cheapest piece of exercise equipment for grip strength is one of those binder clips: They come in difference sizes, so start small and work your way up. Pinch it open between your pinky and your thumb. This tip comes from Mr. Ed Coan himself. When your grip breaks, it's always the pinky side first. If you get that side stronger the grip will be ...


4

Instead of doing consecutive push ups do them by sets of 2 or more. So if you can only do 20 at a time rest between sets. Do different types of push ups to increase endurance to your overall chest. Chest muscle requires time to heal so do chest once a week and make sure you give it good amount of rest time. Keep at it and make sure you keep track of it. ...


4

It sounds like the problem is muscular endurance. Because you haven't trained for muscular endurance (20 or more reps), your body hasn't adapted itself to do that. There are two approaches to improving your ability to do more reps when you can't hit that 20 rep goal: Increase weight (add a weight on your shoulders, or wear a weight vest), and then do a ...


4

Bodyweight movement variations Click for link


4

Convict Conditioning has an excellent 10-step progression to the one-arm push-up. It's also detailed here. It took me a month to go from not being able to do one to doing three one-arm push-ups. Basically, you should start doing these: Diamond grip push-ups - will strengthen the arms much more Push-ups with one arm stretched out to the side or on a ...


4

I prefer assisted pistol squats using both ends of a doorknob (facing the door end-on) or rings. I've also used cubicle walls (again, facing them end-on), for what it's worth. Lean on the rings or backwards away from the doorknob for support, and gradually try to use less assistance. Heeled shoes make pistols a lot easier for most people, due to ankle ...


4

First point I see is that you should set your expectations well. At 15, your body is just beginning to be at a place where you can see muscular development. Everybody is a little different, so it may be a year or two before you see any appreciable muscle mass being built. However, keep at it. In all honesty, what you have outlined is too much variation ...


3

You could work on improving overall core strength and doing different variations of pushups (standard, military, wide, decline, etc). Work at increasing strength and eventually working up to one armed pushups. Remember, you are doubling the weight that your arm must push when doing a single arm pushup as compared to a two arm pushup. That's like if you ...


2

Convict Conditioning by Paul Wade is the best bodyweight progression out there for starting from a normal, or even deconditioned, level and reaching a high level of conditioning. It's a lot like Starting Strength - a limited number of exercises are described, but they are described very well and are the ones you need to do. The progressions are really where ...


2

One or two time(s) a week a full body, full out (high intensity) workout will stimulate your muscles enough so they don't loose their size and strength. This is perfectly possible without a gym. You don't need fancy exercises, just one for every muscle group will keep your body perfectly in shape: Chest/Triceps/Shoulders: Push-up Back/Biceps: Pull-up Legs: ...


2

Chest & Triceps: - Shoulder width push ups - Diamond pushups - Bench dips (maybe on the side of your bed or use a chair?) - Decline and Incline Pushups (use a hill or kitchen bench) - Sand bag overhead extensions - Some kind of press with the sandbag Back & Biceps: - All grip variations of pullups/muscle ups etc. - Inverted Row - Hammer grip with ...


2

I've been training exclusively with bodyweight for the past year and don't miss weights one bit. Here is some basic advice: Perform whole body workouts and condense workout time down by alternating between muscle groups that don't fatigue each other. For instance, pair push ups with squats. Choose an exercise variation that is right for you. If you're ...


2

I also do not see any exercises that really work the lower back, bulking up on muscle while neglecting lower back can lead to poor posture and back pain. I would recommend deadlifts or hyperextensions. Cheers, Leo


2

Geek, A couple quick thoughts about this routine: One is that this is not a beginner routine (most beginners won't be able to perform pull-ups or dips), and two is that doing max out reps for each exercise is not the best way to start out of any exercise, workout or routine. You are at a higher risk for injuries (most commonly is tendonitis and extreme ...


2

Since you asked for the "bible of bodyweight exercises", check out Mark Lauren's You Are Your Own Gym: The Bible of Bodyweight Exercises. The book has over 100 bodyweight exercises.


2

I would suggest doing an exercise that will work your grip and another muscle group at the same time, like dead-lifts, shrugs, farmer's walk, etc. Probably the easiest of the ones mentioned would be shrugs and easy to progress since you can incrementally add weight after every week or so. I don't like using straps or gloves or anything that will ...


2

I would say this is mostly CORE, shoulders, lower back intensive. Exercises that would increase mobility and strength include: Yoga - stretching flexibility core stabilization Core work - planks, weighted crunches, leg lifts, hanging leg raises Military presses lateral raises - work your delts and traps for stabilization to hold that position. The ...


2

Probably the easiest form of 'handstand press' is starting with your feet on the ground, legs wide, putting your hands between the legs, and lift from there. (This version is called 'straddle press'.) There are many tutorials on youtube, see eg. this. To achieve this, you need: core strength, shoulder strength, hip and hamstring flexibility, wrist strength ...


1

What works for me is a slower and more cautious progression. Coming back from a shoulder injury, I started with three sets of five dips. I could have done many more, but I took it super slow. The next workouts looked like this: Three sets of five again Three sets of six Three sets of six Four sets of six, since I wanted more volume but felt that my form ...


1

I used to have problems with my grip half a year ago, so i started to train my forearms to increase my strength in my grip. Some excercises i added on my arm day to increase my grip strength - seated-palms-down-barbell-wrist-curl 4 sets of 25 reverse-barbell-curl 3 sets of 15 I use gloves to get a better grip so the weights don't slide off. I consider ...


1

Nobody can tell you what is "better" when answering your question. They are different and will provide you with different results. I have been weightlifting for 7 years and did calisthenics for around 5. I did them separately as that would mean that nowadays I only do body weight exercising. I would say I got more definition in my muscles but lost size, ...



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