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Waffel
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« on: January 19, 2012, 01:02:07 PM » |
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New questions in post seven!Hi guys! (this is going to be a long post) I have been lifting for about 1 year and 3-4 months when I realised, that I'm getting bored with all these exercises (did only compounds with free weights). After I read "You are your own gym" I got interested in bodyweight exercises and so I began a few weeks ago. My goals: I want to get a little bit bigger, ripped & most importantly I want to be able to perform all those cool skills like free handstand push ups, perfect one armed push ups, back levers, front levers, full planches and many more. I'm 1.78m and weigh about 70-72kg. Here are a few pictures of me (4 weeks old):    My current bodyweight routine: Day 1: Upper Body
- back lever <- about 3-4 times training the skill to hold it longer than a second
- 1. one arm push ups (trying to get feet together for good form)
- 2. handstand push ups on the wall
- pull ups
- inverted rows
- stretching the legs for a few minutes <- want to be able to do a full split someday
1. and 2. make a superset, so I do as many pull ups as I can and directly after that I do as much inverted rows as possible. Three supersets, after that I'm completely exhausted, between all supersets and exercises I take 90 second breaks. Day 2: Lower Body
- back lever <- about 3-4 times training the skill to hold it longer than a second
- 1. Pistol squats with 2L waterbottle in backpack and a jump after each rep
- 2. Lunges with 2L waterbottle in backpack and high jumping (switching legs while being in the air)
- 1. Sissy squats
- 2. hanging leg raises (full ROM, with a static hold/L-sit 2 times per rep)
- stretching legs again
1. and 2. as a superset again. Three sets each and 90 second breaks. Day 3: Rest
And then all over again. Can I achive my goals with this routine? I already feel after a few weeks that I got stronger and gained more mass, especially on my legs, than with lifting weights.
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« Last Edit: February 03, 2012, 03:25:58 AM by Waffel »
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Lnc
Regular Gnome
Reputation Power: 1
Posts: 132
If you say you know everything,you know nothing
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« Reply #1 on: January 19, 2012, 02:13:01 PM » |
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i definately suggest that you should add parallel bars dips to strengthen your triceps cause it is the muscle group used in every pushing exercise and it makes you more "complete" to your arms.I would not do back lever 2 times,i would train it 1 time a week for better results. please check my progress diary and take an idea of my workouts,i have studied them a lot,maybe it will help you for your UPPER BODY,my lower body is injured and i do leg exersices with weights. ask anything you want
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100tonlifter
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« Reply #2 on: January 19, 2012, 06:41:39 PM » |
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I personally think its great! I do notice that a lot of these things are gtmnastics oriented which is dangerous to do with out training from an expert. Stay safe and do what you gotta do to keep fitness fun!
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Waffel
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« Reply #3 on: January 20, 2012, 05:41:58 AM » |
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i definately suggest that you should add parallel bars dips to strengthen your triceps cause it is the muscle group used in every pushing exercise and it makes you more "complete" to your arms.I would not do back lever 2 times,i would train it 1 time a week for better results. please check my progress diary and take an idea of my workouts,i have studied them a lot,maybe it will help you for your UPPER BODY,my lower body is injured and i do leg exersices with weights. ask anything you want
Thanks, will have a look later today. But at the moment I don't think I need dips, to be honest my triceps is getting more work through one armed push ups than it ever had before, so I will do dips when I get the feeling that I need even more triceps-crushing  I personally think its great! I do notice that a lot of these things are gtmnastics oriented which is dangerous to do with out training from an expert. Stay safe and do what you gotta do to keep fitness fun!
Thanks, yes, I want to go more into gymnastics, but I don't want to join a gymnastics team because I don't like the idea that some old dude tells me what I should do and what I shouldn't, I'm still a big fan of Scooby's "You can get fit at home with almost no equipment". |
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Blue Hefner
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« Reply #4 on: January 20, 2012, 05:54:09 AM » |
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Nice body , Im also working towards those skills, along with wolfs adv. bodyweight routine  . |
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MercNil
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« Reply #5 on: January 20, 2012, 05:55:35 AM » |
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Hi guys! (this is going to be a long post) I have been lifting for about 1 year and 3-4 months when I realised, that I'm getting bored with all these exercises (did only compounds with free weights). After I read "You are your own gym" I got interested in bodyweight exercises and so I began a few weeks ago. My goals: I want to get a little bit bigger, ripped & most importantly I want to be able to perform all those cool skills like free handstand push ups, perfect one armed push ups, back levers, front levers, full planches and many more. I'm 1.78m and weigh about 70-72kg. Here are a few pictures of me (4 weeks old): My current bodyweight routine: Day 1: Upper Body
- back lever <- about 3-4 times training the skill to hold it longer than a second
- 1. one arm push ups (trying to get feet together for good form)
- 2. handstand push ups on the wall
- pull ups
- inverted rows
- stretching the legs for a few minutes <- want to be able to do a full split someday
1. and 2. make a superset, so I do as many pull ups as I can and directly after that I do as much inverted rows as possible. Three supersets, after that I'm completely exhausted, between all supersets and exercises I take 90 second breaks. Day 2: Lower Body
- back lever <- about 3-4 times training the skill to hold it longer than a second
- 1. Pistol squats with 2L waterbottle in backpack and a jump after each rep
- 2. Lunges with 2L waterbottle in backpack and high jumping (switching legs while being in the air)
- 1. Sissy squats
- 2. hanging leg raises (full ROM, with a static hold/L-sit 2 times per rep)
- stretching legs again
1. and 2. as a superset again. Three sets each and 90 second breaks. Day 3: Rest
And then all over again. Can I achive my goals with this routine? I already feel after a few weeks that I got stronger and gained more mass, especially on my legs, than with lifting weights. Yes, keep it up.  |
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Waffel
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« Reply #6 on: January 20, 2012, 06:08:02 AM » |
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Nice body , Im also working towards those skills, along with wolfs adv. bodyweight routine . Thanks, wolfs bodyweight routine looks fun, too! Yes, keep it up. Thanks! |
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Waffel
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« Reply #7 on: February 03, 2012, 03:24:40 AM » |
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Alright you guys, I thought about it for a few days and maybe you're right about Wolfs-workout-routine. So what I want to do three times a week: Advanced bodyweight routine
Workout
A1 Pistol squats - 3x10-20 / 60 A2 One-Arm-Push-Ups 3x3-5 / 60 A3 Pull-Ups - 3x7-12 / 60 A4 Handstand Pushups - 3x5-10 / 60 A5 Inverted rows underhand grip (for biceps) - 3x8-12 / 60 A6 Hanging leg raises/L-Sit 2x10-20 / 60 A7 glute-ham raises - 2-3x10-20 / 60 Questions I have:
- Can I do tucked planche, back lever and front lever before my routine? Or after? Or on my days off?
- I want to superset, so can I just do A1 and A2 as a superset, then A3 and A4 or how does this work?
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1rs
Regular Gnome
Reputation Power: 1
Posts: 344
Pull-ups!
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« Reply #8 on: February 03, 2012, 04:07:37 AM » |
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If you think your body won't be tired then do front lever progressions after the workout As far as i can remember, i could not do any progression after my workout. I was too tired. Progression of front lever is a good warm-up |
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Waffel
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« Reply #9 on: February 03, 2012, 11:42:55 AM » |
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If you think your body won't be tired then do front lever progressions after the workout As far as i can remember, i could not do any progression after my workout. I was too tired. Progression of front lever is a good warm-up As a heavy warm up sounds very reasonable, thanks! And no man, after performaning that fbw I'm sure that I'm not gonna be able to move a single finger, not even talking about a back lever Leaves one question, how should I superset this workout? |
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Paralysisxiii
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« Reply #10 on: February 04, 2012, 09:37:26 AM » |
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Assuming that you're not going to do it as a circuit, you alternate between sets of antagonistic muscle groups. So you would do 1 set 1 arm pushup then 1 set inverted rows, rest. The repeat until you've finished all of the sets. The workout order should go something like
A1. Glute Ham
A2. Pistol Squats
B1. Inverted Rows
B2. Push ups
C1. Pull Ups
C2. Handstand pushups
D. Leg Rasies/L Sits
The point is antagonistic muscle pairings done as dual sets instead of straight sets. You can also do them as straight sets, it certainly won't kill you.
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Waffel
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« Reply #11 on: February 04, 2012, 10:12:30 AM » |
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Assuming that you're not going to do it as a circuit, you alternate between sets of antagonistic muscle groups. So you would do 1 set 1 arm pushup then 1 set inverted rows, rest. The repeat until you've finished all of the sets. The workout order should go something like
A1. Glute Ham
A2. Pistol Squats
B1. Inverted Rows
B2. Push ups
C1. Pull Ups
C2. Handstand pushups
D. Leg Rasies/L Sits
The point is antagonistic muscle pairings done as dual sets instead of straight sets. You can also do them as straight sets, it certainly won't kill you.
Wow, thanks man, that is one hell of an answer, great! You guys helped me a lot here, I love this forum! Tried the workout today (without supersets), I have to say, it was really intense, I'm impressed, how heavy 'bodyweight-only' workouts can get |
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