I just turned 40 and haven't trained much my whole life. I was skinny when I was young but with the years I've put on some fat. Now I'm 6.1 for 175lbs with 20% body fat. In April, I've decided to start training to change my body composition. I had (and still have) several constraints:
- only a pull up bar
- very little time (demanding job + lots for kids :) )
- not used to work out at all
I've started with the start bodyweight routine (to satisfy 1) with a few changes
- combine exercises in agonist/antagonist supersets (to satisfy 2), e.g. pull ups/push ups, rows/pike push ups.
- train 6 days a week in a upper body/lower body split (to satisfy 3 as it's easier for me to form a habit to practice daily or close to that)
I got satisfactory results and went from a set of 8 knee-push ups to sets of 15 diamond push-ups, put on a few pounds of muscle. After 6 months or so, I hurt my knee (not during a workout though) and got a tendonitis to the arm. I went to the doctor (specialized in sport medicine)to treat my knee and arm, which she did. She also told me I overdid it and gave me some training advices (let me stress here that these are not medical advices): train only twice a week using full body workouts and favor sets of easier moves with high reps and fewer sets...So I did! and my current routine is (please don't laugh)
- knee push ups/rows, 2 supersets
- elevated pike push ups / jackknife pull ups, 2 supersets
- bodyweight squats / bodyweight deadlift, 2 supersets
- lunges / weird exercise I don't know the name, 2 supersets
I take 90 sec rest between sets and exercises and add reps until I hit 30 - when I go to the next "progression". The whole thing takes about 40 minutes.
I do that every tuesday and saturday and sometime I throw half of this workout (using only 1 superset each) on thursday. But after 2 months it looks kind of pointless: same weight, same body fast, same everything. It's getting harder to stay motivated since there's no results. Worst part is, as the "habit effect" of daily practice is lost, I reeeeaaally struggle to start my workouts these days, like I don't want to do them.
My questions are:
- how long should I stick to this routine before increasing the frequency/volume? She told me to do that a year but honestly...sounds like eternity.
- What do you think of these advices? True, I'm 40 and out of shape with no sportive background. But does it really take that long to build a decent base?
- Is there any other proven bodyweight routine I could use to get better results - that does not take 3h a week of time and that provide a clear progression that is...
- any other advice you could give?
Thanks for your help