9 votes

Walking to lose weight - what should I expect?

Diet. Don't fall for the BS low-carb, only eat watermelon on a full moon, except when dark chocolate has been conjured by a sorcerer diet. Those diet systems might work, but they're hard to sustain ...
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  • 1,297
8 votes
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Pullup progression with muscle-ups as long-term goal

Sounds like you're ready to start muscle-up training, your numbers are decent enough (5 sets of 5 is my target before I move my students to muscle-up training). Add in some jumping muscle-ups to ...
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  • 156
7 votes

6 months in calisthenics and still almost no progress

I think your main problem is that you don't really focus on anything with your current program. You do many different things at once and as a beginner that is fine but if you want to take it more ...
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  • 4,123
7 votes

How to strengthen the muscles of the fitness mindset?

"ashamedly short" "not...even close to being socially redeemable enough" WTF? Don't allow your brain to insult you like that. Being short is nothing to be ashamed of and people at ...
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6 votes
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Pull-ups - should I start greasing the groove?

The greasing the groove method of training isn't actually about muscle growth, which is why it seems contradictory to the usual advice about hypertrophy (gettin' bigger). The greasing the groove ...
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  • 4,604
6 votes
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How does one gauge progress in bodybuilding?

The total muscle mass that you've built is THE determining factor in whether you are progressing in bodybuilding. The size of certain muscle groups is secondary to this, but also very important. ...
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  • 4,382
5 votes

Pullup progression with muscle-ups as long-term goal

Since you can do 5 to 7 pull-ups and your goal is muscle-ups, I'd focus on high-rep sets in every workout. Three sets of 8 is OK, but I've found that pull-ups respond very well to volume. Five sets of ...
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4 votes
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Measuring progress in Bouldering

What you're trying to do is, unfortunately, not that easily accomplished. Boundering grades are always a little subjective (depending on the climbers strengths / weaknesses, body mechanics, ...
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  • 4,604
4 votes

How long does it take for my muscles to grow weaker if i skip the gym?

You may be interested in my response to a similar question I answered: Will I lose gains in this situation? . Since each of us is an individual, no one can say for sure how long it would take for you,...
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  • 6,641
4 votes

How to strengthen the muscles of the fitness mindset?

I am also a short man. It is true that some people will look at you as a lesser person because of your height. Some woman will not even consider you as a partner, just because of height. However, ...
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  • 3,501
3 votes

How much can the body change in 6 weeks?

Everything being ideal, you might expect to lose 6 lbs of fat and put on 3 lbs of muscle. To achieve this, you’ll want to do some LISS cardio (ie taking a long walk) everyday as well as doing strength ...
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  • 4,382
3 votes

Plank Progressions

Planks are isometric exercises, great for warming up & an important skill to build for future (more advanced) exercises. They challenge your bodies ability to recruit muscles in combination to ...
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3 votes

Plank Progressions

I strongly recommend reading this article regarding the right way to perform planks. Here are some relevant quotes: A plank should be a very intense, full body contraction that lasts only 8-10 ...
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  • 31
3 votes

Can I improve running stamina by increasing intensity rather than duration?

Can I improve running stamina by increasing intensity rather than duration? Yes, increasing intensity rather than duration is a perfectly valid way of training, and is even better under the right ...
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2 votes

Plank Progressions

Another answer recommends Abdominal Roll-outs. I'd not recommend you to directly jump to the Abdominal Rollout exerceses shown in that answer. Its an advanced exercise. My recommendation is start ...
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  • 668
2 votes

Stronglifts - Why is my bench press/row progress lagging behind?

I will try to add additional information. Maybe these are not your cases, but it might help someone who has these problems and probably will allow you to think outside the box and will give an ...
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2 votes

Best protocol for self assisted pull-ups?

What is the best speed? On exrx, the lady takes about two seconds for one full rep (up + down). When I concentrate on pulling with my arms/shoulders mostly, I take about ten seconds. When I do it ...
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  • 14.9k
2 votes

Pull-ups - should I start greasing the groove?

You can increase pull-ups in multiple ways, I can do about 3 sets of pull-ups with 40kg (88lbs) added weight now (and about 12-14 sets of 10-12 pull-ups of bodyweight). Here are some exercises that ...
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  • 4,123
2 votes

How can I measure my physical progress if I am gaining muscle faster than I am losing fat?

Take pictures. I assume you're still a beginner, hence trying to gain muscle and lose fat at the same time. This is only achievable by beginners because the body is not used to the exercising/...
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  • 765
2 votes

How long does it take for my muscles to grow weaker if i skip the gym?

You can search studies about "residual training effects" for different sport performance parameters e.g. aerobic endurance, maximal strength, ... Average numbers suggest aerobic endurance adaptations ...
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  • 1,192
2 votes

Progressing into iron cross

Overcoming Gravity recommends the following progression: Rings Strap Handstand Pushups L-sit / Straddle-L Straight-Arm Press Handstands Full Back Level (With Supinated Hands) 1/2 Layout / 1 Leg ...
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  • 8,449
2 votes

6 months in calisthenics and still almost no progress

Three suggestions: Gain about 20 pounds. At your height and weight, it would be very hard to gain strength. Even a climber like Magnus Midtbo (who really needs to avoid any unnecessary weight) has ...
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  • 168
2 votes

Struggling making size and strength gains with calisthenics

I made really great gains via calisthenics. You don't need to be in surpluss. Make sure you eat a lot of protein (more is better to a degree); 140 grams seems good but like i said; more is better. If ...
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2 votes

My homegym workout doesn't allow me to add 1 rep at each set of my Military Seated Dumbells Press

First, I'd probably go with a 3 day full body workout, as this workout looks to be more of the advanced bodybuilder workout style. or do a 4 day workout and do two lower body days and two upper body ...
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  • 3,047
2 votes
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Expected progress for beginners in 6 months

The number of variables does make this a difficult question to answer. However, perhaps the most important variable is frequency. If your training is regular and consistent—say, once or twice a week—...
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  • 5,666
2 votes

Pullup and chinup progression and calisthenics

I posted this in comments but someone else posted essentially the same thing in their answer so I'm posting here. Your training appears to be just trying to do more of the same but after initial ...
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1 vote

Walking to lose weight - what should I expect?

The secret to weight-loss is actually really simple: Calories in vs Calories out. Of course, we can go way more in-depth than that, and drinking 10 beers in a day for about 2000 calories vs eating ...
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1 vote

Is it possible to apply progressive overload on squat with +10 kg resistance increments by resistance bands?

One thing to note is that resistance bands won’t provide constant force across their range of stretch. And, this will be especially pronounced once more than one band is used. I wouldn’t use them for ...
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  • 121
1 vote
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Is it possible to apply progressive overload on squat with +10 kg resistance increments by resistance bands?

There is no way to know how far you can go with this. However, this is a progressive overload scheme, yes. Adding deloads for a week on every 3rd, or 4th, or 5th week will definitely help. In addition,...
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