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7

I'd like to break down a few things first which I think might help to explain what I think is going on with your situation. First off, great work on starting with chinups / pullups. They are a terrific compound exercise that works basically everything from your mid back to your fingers. Bicep curls on the other hand are maybe not the most absurd exercise, ...


3

It seems to me, that you're limiting your progress by going to failure. To improve with bodyweight exercises quickly, that's not the best way. The method I'd propose would be one called 'Greasing the groove'. You'd spread a number of sub-maximal sets (say 10 reps) through your day, increasing your overall volume and training frequency. If you do this for a ...


2

If I understand correctly you are currently doing 15+4+2 = 21 press-ups every other day, which equates to less than 80/week and probably around 10 minutes of exercise. This is probably simply not enough to progress past the very begginer gain and you'll have to just do more. Like all other contributors suggested, maybe not going to failure will allow you to ...


2

Are you doing pressups every day? If so, it may be that the muscles are fatigued. Muscles actually become stronger during the recovery process. So if you haven't had a day off for awhile, try that. Otherwise, I'd agree with @LarrisaGodzilla


2

Carry your groceries home on foot, holding them in your arms or at your sides with your hands. Garden. Do home repairs and yardwork yourself. Honestly the entire endeavor of trying to work out without working out is, in my opinion, doomed. You can lead a more active lifestyle without explicitly working out. But as soon as you want any sort of specific ...


2

If you could do 5 chin-ups 4 months ago, then didn't work out for three months, then you started doing curls, I think you just got weaker from not working out. Curls won't necessarily improve your pull-up performance dramatically. 10kg dumbbells are way, way lighter than you are, for example. If you want to be able to do pull-ups, do pull-ups. The ...


1

Would definitely agree with Eric, and I would have added on to his comment but I'm new on here :) If you're isolating and smashing your biceps several times a week you should ask yourself if you're giving yourself ample time to fully recover - I had a similar problem in years gone by but I was also making it worse because my body was building up a kind of ...


1

Children love being lifted like kettlebells or "boinged" around the house like an overhead press. As the children grow, you'll naturally increase your resistance. If you don't have children, acquiring them can be a workout, similar to push-ups or (if you need a heavier weight than a newborn provides) a farmer's walk.


1

As @Dave points out taking care of your house and yard will keep your upper-body active. However, if you want more of an upper-body workout, especially for strengthening, working out is more specific and time efficient. Some specific lifestyle activities that can help exercise the upper body (conditioning and some strengthening) could include chores: ...


1

I don't have a reference handy, but somewhere in Arnold: The Education of a Bodybuilder, Arnold noticed that though he was doing the same volume on both arms, his left arm was lagging, so he would do unilateral exercises for it, e.g. one day a week do dumbbell curls with just the left arm. Would doing extra left-arm curls work for you, or is there something ...


1

I'd try more sets, or more rest between sets, or not going to failure in each set, or some combination of those strategies. For rep schemes, you could try shooting for a certain number of sets of a certain number of reps. For instance, 5 sets of 10, which would be double your current volume. Once you accomplish that, try shortening the rest periods, adding ...


1

If you are skinny. It's possible to have defined abs, as usually it's the layer of fat that causes the problem. You need to make sure all ab muscles are worked. The plank works the transverse abdominus. Leg raises and crunches the rectus abdominus. You could do with adding something for obliques, depending on your level I would go for a russian twist, ...



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