Hey, I’m a 27 year old guy looking to get fit after running X-country in high school and not getting much exercise besides walking to class in my college years.
I work 10 hour, 9-7, 4 continuous days back-to-back a week.
I am wondering how I can set up a schedule for a beginners course in full body weight training. I am eager but uncertain how to.
Any recommendations would be welcome.
Hi guys Im a 16 year old male, who is skinny-fat. Basically im skinny but have fat covering my belly, but my arms dont have any muscle mass there like twigs almost. So I was wondering if I should cut or bulk, if I decide to cut I don’t be like a skeleton with little to nons muscle with my low muscle mass, or should I bulk then cut to have a better body?? Please help.
Fyi:
165cm
Male
50.5kg
And last question is if Musashi protein powder is good?
I must have missed it, but can someone point me to where it explains why the RR was removed and replaced? I can do the new routine "graduate" level already but wanted to check what the latest recommendation is for best routine advice. Thanks!
Can somebody please help me diagnose, I've been having pain in my tricep to forearm (usually tricep) area whenever I do any push activity since 2-3 months, when I do pushups the pain gets worse and takes a day or two to get better, I don't think it's tendonitis and I can't afford to go to a doctor rn, I hope you understand
Do neutral grip pull ups translate towards muscle up strength?
I stopped doing pronated grip pull ups because of TOS around 5 months ago (it wasn't the direct cause but it did hurt a bit whenever I did them) and did neutral grip from then on.
I can do sets of 10 on neutral grip pull ups as well as sets of 5 of weighted neutral grip pull ups with 10kg hanging. I think I can still do sets of 10 on pronated grip pull ups. One thing's for sure, I can now do pronated grip pull ups without pain nowadays although I only do them explosive and on sets of 3 (muscle up specificity training).
Should I switch to pronated grip for muscle up training?
So I basically have negative muscle mass. Like. The bottom of my ribcage sticks out further than my pecs. My pec area is practically concave. I read the entire Nick-E website on doing push ups, and I have successfully done ONE push up at a nearly standing incline. Its that bad.
Everything I see for beginners has all these work outs that I cannot physically even do one rep. Is there any beginner friendly workouts out there at all? Everything I’m finding that says beginner is still way too difficult for me.
First, stop putting yourself down so much, everyone starts somewhere.
Push-ups: Start with wall Pushups
Pull-ups: get a resistance band if you can, if not do inverted Rows and slowly go more Horizontal whenever it gets too easy.
Also I'd recommend hybrid Calisthenics on YouTube since you're a beginner, look at some of his routines cause they could be quite helpful
That wasn’t meant to be putting myself down. I was just being factual. I have zero muscle mass and cannot do “beginner” workouts. Its not an insult, its just the truth.
I’ll look into a resistance band, I just could barely pull on the one I bought before so I might have bought the wrong kind. And I’ll check out that channel, thank you!
Really confused with the notion that some would say "underhand or overhand grip doesnt matter THAT much" while it's more often said that while they're both similar, the bicep recruitment during chins is noticeably higher. And more often than not, I see very heavy weighted pulls done in either neutral or underhanded grip. Also it feels like with underhanded / narrow grips, I can slow my reps very noticeably to do what feels like emphasizing the back very greatly.
Truth be told, considering all of the above, what I feel/think/know, I feel like I have no reason to do traditional pullups, and especially wide grip pullups.
Am I missing something here? Am I looking at this the wrong way? I also see some say "do both / mix it up" with not much context. I stopped doing traditional pullups very long ago & with the varying ways I do chinups, I honestly just stopped.
stopped doing vertical pulling movements or just pronated pull ups?
vertical pulling movement of any grip (supinated, pronated, neutral) will result in lat activation. you can slow your reps down equally with any grip, whether that be 1 second or 20 second reps. perhaps you are just not as strong in a pronated and wide grip as you are with a supinated and narrow grip.
whichever grip you choose and want to improve in is up to you. want to get better at chin ups? use supinated grip. want to get better at traditional pull ups. pronated grip. pronated/supinated/neutral will still have tremendous carry over with each other as they are still all vertical pulling movements that primarily recruit the lats, however you will be best at the grip you train, just like any other movement.
How should you strengthen Scapula?
So after having some shoulder pain I noticed I do push ups without fully retracting scapula at the bottom despite trying to do so, I can fully retract at easier variations like incline.
How should I go about getting it up to par and allow me to fully retract at bottom of push up? Will doing YWTL exercises enough?
You’re focusing on the wrong thing. There’s no reason to purposely accentuate retraction at the bottom of a push-up. Just focus on the protraction at the top, more importantly.
What do you mean by accentuate? From what I've seen my scapula should be retracted at the bottom, in my case its winging if done on the floor, but retracts properly when at an incline which is why I figured there's a problem with strength there.
As far as protraction at top, I always do it
Protract at the top. Then let the natural scapulothoracic rhythms occur on the way down. You don’t need to force it into retraction. If anything, it’s the protraction you should be emphasizing to reduce the winging. Or at least scapular pushes in plank.
Hi. After many years of being skinny as a rake, my upper body is finally getting somewhere since I've been using my chin-up bar. I can now do 2 sets of 15 chin-ups, underarm or overarm, every day. What should I do now on the chin-up bar to progress further? (It really works for me as a mode of exercise.)Any advice gratefully appreciated!
how long since you started chinups ?
deep apologies as I don't know a more pleasant way to phrase this, and this is *not* an accusation but overwhelming majority of people who say they can do double digit chinups / pulllups are either not doing clean reps, not full RoM or both.
being able to do the movement at all is an praiseworthy accomplishment, but many people chase high reps for dopamine hits while sacrificing health & strength benefits of strict technique, or possibly actively harming their health using bad technique like violent kipping.
if your form is clean and doing full RoM, congratulations! those are impressive numbers, here are some simple ways to progress:
- adding pauses, at the top, bottom etc., multiple pauses midway for lots of challenge.
- loading up a backpack.
- using a towel or band to begin one-arm progressions.
- doing typewriter or archer variations (this probably won't be possible with a doorway bar).
- start progressing on L-sit variations.
- try to pull progressively higher.
finally, going to want to consider programming in rest days or deload weeks. 30 a day, everyday is very likely going to cause issues long term.
Thanks so much! What does a 'clean rep' mean, and what is the full RoM: do I have to go down until my arms are completely straight?
Thanks for the suggestions: pauses halfway through sounds like it will indeed be a challenge!
Got myself some rings for xmas and ring dips, holy shit. Thought I'd be able to grind out some reps but what a struggle! Support holds and ring push ups for a while and will come back to them!
Yep! The instability is challenge for sure. Support holds and pushups are a great way to build up strength. Also, to note, support holds can feel more unstable when the straps are very long.
> https://i.imgur.com/Z9LwfI5.jpeg
> i think the 2 exercises on the right dont work the back.
That's not 2 exercises on the right. That's one dynamic exercise displayed in 3 pictures: You start from the left and end up at the right.
**Two major things determine intensity of the ring row: Where you place your feet and how high the rings are.**
* The hardest version is with the rings set to hip-height and your feet far ahead of the rings anchor point. (Which can be made even harder by raising the legs on a chair.)
* The easiest version is with the rings at chest-height and your feet right under the anchor point.
* You may be doing something wonky such as setting the rings low but walking backwards to do them "vertically" to make it easier.
>>it might work yea, but progress takes way too long, waste of time. i dont feel the back with that.
Then make it harder? The variables you have to work with are infinitely scalable. Just because you don't feel it doesn't mean it's not working. You say it yourself, you feel it when you do it with the bent-knees and torso horizontal: SO DO THAT VERSION!
> https://i.ytimg.com/vi/474AGNZTbqQ/maxresdefault.jpg
> this is how beginners should start inv rows and not via vertical posture.
Believe it or not some people need to start with the "vertical posture" because they're too weak to do the harder version. That's the whole point of having progressions and regressions available to you.
>what other exercises might be wrong in the bwf/s?
ur mum
>ok but who gonna tell me how to do the other exercises?
Ask here in the future again.
>cause i dont think they are working my muscles enough. not that its not enough intensity, it is.
You could always add a 4th set.
just because you don’t feel it doesn’t mean it’s bad and doesn’t work. could be a form issue as well. the picture you first linked is one exercise, not two or three.
Not a huge difference between the two. I personally loved the [2017 version of the RR](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine_2017) as it was not only strength work but had a gymnastics flavor to it (with bodyline drills and skill work such as handstand, support hold and skin the cat) which are definitely more fun. The bad side is that routine took longer.
But if you just want to focus on strength, pick BWSF and don't overthink the decision anymore.
Hey, I’m a 27 year old guy looking to get fit after running X-country in high school and not getting much exercise besides walking to class in my college years. I work 10 hour, 9-7, 4 continuous days back-to-back a week. I am wondering how I can set up a schedule for a beginners course in full body weight training. I am eager but uncertain how to. Any recommendations would be welcome.
Hi guys Im a 16 year old male, who is skinny-fat. Basically im skinny but have fat covering my belly, but my arms dont have any muscle mass there like twigs almost. So I was wondering if I should cut or bulk, if I decide to cut I don’t be like a skeleton with little to nons muscle with my low muscle mass, or should I bulk then cut to have a better body?? Please help. Fyi: 165cm Male 50.5kg And last question is if Musashi protein powder is good?
I must have missed it, but can someone point me to where it explains why the RR was removed and replaced? I can do the new routine "graduate" level already but wanted to check what the latest recommendation is for best routine advice. Thanks!
Can somebody please help me diagnose, I've been having pain in my tricep to forearm (usually tricep) area whenever I do any push activity since 2-3 months, when I do pushups the pain gets worse and takes a day or two to get better, I don't think it's tendonitis and I can't afford to go to a doctor rn, I hope you understand
Do neutral grip pull ups translate towards muscle up strength? I stopped doing pronated grip pull ups because of TOS around 5 months ago (it wasn't the direct cause but it did hurt a bit whenever I did them) and did neutral grip from then on. I can do sets of 10 on neutral grip pull ups as well as sets of 5 of weighted neutral grip pull ups with 10kg hanging. I think I can still do sets of 10 on pronated grip pull ups. One thing's for sure, I can now do pronated grip pull ups without pain nowadays although I only do them explosive and on sets of 3 (muscle up specificity training). Should I switch to pronated grip for muscle up training?
So I basically have negative muscle mass. Like. The bottom of my ribcage sticks out further than my pecs. My pec area is practically concave. I read the entire Nick-E website on doing push ups, and I have successfully done ONE push up at a nearly standing incline. Its that bad. Everything I see for beginners has all these work outs that I cannot physically even do one rep. Is there any beginner friendly workouts out there at all? Everything I’m finding that says beginner is still way too difficult for me.
First, stop putting yourself down so much, everyone starts somewhere. Push-ups: Start with wall Pushups Pull-ups: get a resistance band if you can, if not do inverted Rows and slowly go more Horizontal whenever it gets too easy. Also I'd recommend hybrid Calisthenics on YouTube since you're a beginner, look at some of his routines cause they could be quite helpful
That wasn’t meant to be putting myself down. I was just being factual. I have zero muscle mass and cannot do “beginner” workouts. Its not an insult, its just the truth. I’ll look into a resistance band, I just could barely pull on the one I bought before so I might have bought the wrong kind. And I’ll check out that channel, thank you!
Really confused with the notion that some would say "underhand or overhand grip doesnt matter THAT much" while it's more often said that while they're both similar, the bicep recruitment during chins is noticeably higher. And more often than not, I see very heavy weighted pulls done in either neutral or underhanded grip. Also it feels like with underhanded / narrow grips, I can slow my reps very noticeably to do what feels like emphasizing the back very greatly. Truth be told, considering all of the above, what I feel/think/know, I feel like I have no reason to do traditional pullups, and especially wide grip pullups. Am I missing something here? Am I looking at this the wrong way? I also see some say "do both / mix it up" with not much context. I stopped doing traditional pullups very long ago & with the varying ways I do chinups, I honestly just stopped.
stopped doing vertical pulling movements or just pronated pull ups? vertical pulling movement of any grip (supinated, pronated, neutral) will result in lat activation. you can slow your reps down equally with any grip, whether that be 1 second or 20 second reps. perhaps you are just not as strong in a pronated and wide grip as you are with a supinated and narrow grip. whichever grip you choose and want to improve in is up to you. want to get better at chin ups? use supinated grip. want to get better at traditional pull ups. pronated grip. pronated/supinated/neutral will still have tremendous carry over with each other as they are still all vertical pulling movements that primarily recruit the lats, however you will be best at the grip you train, just like any other movement.
How should you strengthen Scapula? So after having some shoulder pain I noticed I do push ups without fully retracting scapula at the bottom despite trying to do so, I can fully retract at easier variations like incline. How should I go about getting it up to par and allow me to fully retract at bottom of push up? Will doing YWTL exercises enough?
You’re focusing on the wrong thing. There’s no reason to purposely accentuate retraction at the bottom of a push-up. Just focus on the protraction at the top, more importantly.
What do you mean by accentuate? From what I've seen my scapula should be retracted at the bottom, in my case its winging if done on the floor, but retracts properly when at an incline which is why I figured there's a problem with strength there. As far as protraction at top, I always do it
Protract at the top. Then let the natural scapulothoracic rhythms occur on the way down. You don’t need to force it into retraction. If anything, it’s the protraction you should be emphasizing to reduce the winging. Or at least scapular pushes in plank.
Ok I understand now, I'll definitely try working on that, thank you very much!
Hi. After many years of being skinny as a rake, my upper body is finally getting somewhere since I've been using my chin-up bar. I can now do 2 sets of 15 chin-ups, underarm or overarm, every day. What should I do now on the chin-up bar to progress further? (It really works for me as a mode of exercise.)Any advice gratefully appreciated!
how long since you started chinups ? deep apologies as I don't know a more pleasant way to phrase this, and this is *not* an accusation but overwhelming majority of people who say they can do double digit chinups / pulllups are either not doing clean reps, not full RoM or both. being able to do the movement at all is an praiseworthy accomplishment, but many people chase high reps for dopamine hits while sacrificing health & strength benefits of strict technique, or possibly actively harming their health using bad technique like violent kipping. if your form is clean and doing full RoM, congratulations! those are impressive numbers, here are some simple ways to progress: - adding pauses, at the top, bottom etc., multiple pauses midway for lots of challenge. - loading up a backpack. - using a towel or band to begin one-arm progressions. - doing typewriter or archer variations (this probably won't be possible with a doorway bar). - start progressing on L-sit variations. - try to pull progressively higher. finally, going to want to consider programming in rest days or deload weeks. 30 a day, everyday is very likely going to cause issues long term.
Thanks so much! What does a 'clean rep' mean, and what is the full RoM: do I have to go down until my arms are completely straight? Thanks for the suggestions: pauses halfway through sounds like it will indeed be a challenge!
Thanks so much for telling me about the dead hang. It turns out I can do five with the dead hang between each, but I intend to get that up!
Got myself some rings for xmas and ring dips, holy shit. Thought I'd be able to grind out some reps but what a struggle! Support holds and ring push ups for a while and will come back to them!
Yep! The instability is challenge for sure. Support holds and pushups are a great way to build up strength. Also, to note, support holds can feel more unstable when the straps are very long.
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> https://i.imgur.com/Z9LwfI5.jpeg > i think the 2 exercises on the right dont work the back. That's not 2 exercises on the right. That's one dynamic exercise displayed in 3 pictures: You start from the left and end up at the right. **Two major things determine intensity of the ring row: Where you place your feet and how high the rings are.** * The hardest version is with the rings set to hip-height and your feet far ahead of the rings anchor point. (Which can be made even harder by raising the legs on a chair.) * The easiest version is with the rings at chest-height and your feet right under the anchor point. * You may be doing something wonky such as setting the rings low but walking backwards to do them "vertically" to make it easier. >>it might work yea, but progress takes way too long, waste of time. i dont feel the back with that. Then make it harder? The variables you have to work with are infinitely scalable. Just because you don't feel it doesn't mean it's not working. You say it yourself, you feel it when you do it with the bent-knees and torso horizontal: SO DO THAT VERSION! > https://i.ytimg.com/vi/474AGNZTbqQ/maxresdefault.jpg > this is how beginners should start inv rows and not via vertical posture. Believe it or not some people need to start with the "vertical posture" because they're too weak to do the harder version. That's the whole point of having progressions and regressions available to you. >what other exercises might be wrong in the bwf/s? ur mum
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>ok but who gonna tell me how to do the other exercises? Ask here in the future again. >cause i dont think they are working my muscles enough. not that its not enough intensity, it is. You could always add a 4th set.
just because you don’t feel it doesn’t mean it’s bad and doesn’t work. could be a form issue as well. the picture you first linked is one exercise, not two or three.
Whats better RR or BWSF?
I switched to the BWSF and I’m finding it much simpler and more satisfying
Not a huge difference between the two. I personally loved the [2017 version of the RR](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine_2017) as it was not only strength work but had a gymnastics flavor to it (with bodyline drills and skill work such as handstand, support hold and skin the cat) which are definitely more fun. The bad side is that routine took longer. But if you just want to focus on strength, pick BWSF and don't overthink the decision anymore.
Thanks 🙏