25

Don't worry. The question is perfectly on-topic here. When I read through your description of your process, I'm on the lookout for one single thing. And unless I'm missing it, I don't see it anywhere in your process. You gotta add some resistance! Every attempt you make at "switching it up" is fine. But at the end of the day, if you can do 30+ repetitions ...


16

I actually joined this community because I read your post. I won't say I am the know all guru on this, but from personal experience I will say it is normal to drop. Don't take this as the LAW, as others experiences may vary, and we all know the Army isn't the best reputable source as there's many injuries, but we still do our best. Basic Combat Training (...


14

No, it is neither dangerous, nor inadvisable, nor ineffective to separate those exercises into unilateral (single-hand) versions. The only disadvantage to doing so is the extra time that you will require to complete your bouts of training. These variations will, however, demand significantly greater muscle recruitment—most notably to control/limit lateral ...


13

If you look at the basics you'll see that you don't need weight, you need resistance. The most common way of finding resistance is by using weight because you can increase it in steps, making progressive overload easily achievable. But you can also work without weights and find increasingly harder exercises rather than making the same exercise harder. I ...


10

My son asked me to take a look at this question. I'm a second-generation phlebologist, myself the son of the man who coined the word "Sclerotherapy" (=injection treatment of varicose veins) in 1939, and who founded the organization currently called the "American College of Phlebology" (it started as the "Phlebology Society of America", which I ran for about ...


7

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 ...


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 and ...


7

Do not regret this break from your weightlifting and take the opportunity to become an even better weightlifter. The trainers I have had, most often has used about half of the workout for yoga exercises to improve flexibility, range, mobility and core strength. Exercises like over-the-head-squats demands extremely high flexibility. You can highly improve ...


7

My experience seems to show that you can't significantly change anything regarding your physique with solely your body weight, even if you work out regularly for years. You can absolutely change your physique and put on muscle mass using only bodyweight. This area of working out is called callisthenics. One of my favourite callisthenics YouTubers is Chris ...


7

I came across an article which said that a good starting weight for men is around 2.5kg - 5.0kg, then how should I modify this recommendation to make it more applicable to my "rather unique stature"? Does it make sense to me take these numbers with the face value or should I round these numbers down by default? In other circumstances it may make ...


6

The preferred way to load pull-ups is with a dip belt hung around the hips. This allows for variable loading from very little weight to multiple 45 pound plates, but more relevant to this question, it centers the weight on your hips instead of the shoulders. This means it doesn't change the angle you're pulling at, it simply makes you heavier. It should ...


6

If you consider yourself handy then you could consider building some weightlifting equipment yourself. It is cheap and surprisingly simple. Although I do recommend that you do buy the barbell since making one out of wood or other common materials would be considerably weaker or larger if you try to maintain the same strength. Buff Dudes have a Youtube ...


6

Listen to Alec Alec's advice is best: you need weights to advance fastest. Since you mention doing squats, I assume you have access to free weights. Bench press is definitely going to improve your push-up reps faster than push-ups themselves, because it will help you develop more strength quickly. There are lots of ways to schedule your lifting, but a ...


5

High five for working out at home! You can achieve the superb fitness level with home exercise if you know what you are doing. Anyhow I remember doing pull-ups with a backpack once too. However the backpack would disbalance me since it was not tightly wrapped around my body. That's why it's much better to weighted pull yourself with a belt. The belt will ...


5

The narrower your center of gravity the harder it is to balance the plate. Think about trying to press a relatively light bar that was 30 feet across. It would be very taxing to balance this bar even if it didn't weigh much. The balancing will happen from the use of your muscles, and the wider the weight distribution makes it seems heavier - due to more ...


5

Freeletics are great. I myself sadly cannot stand doing those exercises (tried, failed), some of us are just better suited to be gym-rats. As a beginner these exercises will have a great impact on you. The main point being that you are a still a beginner and that means you need some quick and consistent results to keep you hooked on exercising. Begginers ...


5

You'll do less; 5" diameter will be pretty hard to grip. Also, branches generally aren't totally flat so it will be a little off-balance. I'd consider picking up a set of gymnast rings to hang from the tree branch. With some rings, you get a few advantages: They're even in height. You can do pullups. You can do ring dips. You can do a host of other ...


5

I think the real question is how to do curls with rings. From there, forearm rotation will refine these to hammer curls. This video illustrates the technique; I'll attempt to describe it in words for future-proofing: Hang from the rings with feet on the ground such that the arms are held straight out from the body at a 90 degree angle, and the body is 45 ...


4

Do you own a smartphone/tablet? If it's available then get yourself an app for Tabata/HIIT. I personally use „Bodyweight Training by Mark Lauren“ (also available as book), which is progressive, customizeable and has a ton of exercises (and video descriptions for the iPad). A timer for tabata and a sample HIIT workout is also built-in. I think you get the ...


4

The mats are a good idea even if you are in a single family home on the ground floor. They will help protect both the floor and your equipment. Any lift where there is a risk of dropping the weight can't be done in an apartment. It's for the same reason you can't run and jump without bothering your neighbors. Impact noise travels through ceilings and ...


4

Your current exercises are all quite 'isolational' I would suggest doing bodyweight squats which work all of your big leg and ass muscles. When they get easy you can start holding your dumbbells in a 'goblet squat' style to increase the load. Eventually you may even consider a barbell and weights. Alongside that something like burpees will get you sweating,...


4

With your goal of everyday strength, bodyweight exercises are sufficient, provided that you work the right muscles with the right exercises. Here is what i would suggest: Upper body: Buy a set of resistance tubes, they are very affordable and help you work muscles such as the biceps, triceps. Then of course all variations of the pushup, with and without ...


4

This is fairly similar to a question I had answered here: Which exercise program is better for fat loss? To start, keep in mind (as another user had answered in the linked question) your diet is your key factor. So regardless of your choice, it is how and what you eat that will determine your results. As someone who is already fit and wants to add muscles, ...


4

The only thing that becomes impractical is performing lifts where you would normally just drop the weights like the Clean and the Snatch. You either need to reverse the steps to set the bar down under some control or you need to perform other movements. Another option would be to invest in the bumper plates (bumper plates is the technical term for the kind ...


4

The simple answer is: No, you can't do SS without a power rack. In the beginning you can get away with cleaning the bar, but that stops soon enough. And this isn't even specific to SS. Every program should have some form of heavy squats. You just need a power rack or something for that.


4

Bodyweight training can be referred to as calisthenics, which is a widely popular training methodology that can result in decent muscle mass. It may be a slower progression than traditional weight lifting, but you can certainly build a sizable lean physique. Your example of Brad Pitt from Fight Club is actually a pretty good example of what can be ...


4

I'm sorry, but realistically, you can't. That being said, if you look at the range of different "fitness" qualities (endurance, power, strength, flexibility, etc), strength is generally the last one to go, and it's also one of the easiest to get back once you've initially built it. There are some things you can try, there is going to be some carry over ...


4

How did you injure your back and which part of your back? There are quite a few you can do that have no back contact with the floor, such as: planks (many variations), mountain climbers, L-sits, L-sit leg raises/knee raises if your dumbbells are round and can roll, definitely use them for abwheel roll-outs, amazing exercise if you have something to hang ...


4

Can you hang rings from pull-up bars? Absolutely. Typically if I see rings in home gyms, they are tied onto doorway pullup bars. Rings on a wall mounted pull-up bar would likely be even better as long as you can hang it high enough. Is length of rope an issue? It is easy to find rings with adjustable straps, so you can adjust how long the strap is based ...


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