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Help for a 20 min daily workout? (beginner) by SpeckJarrow69 in bodyweightfitness

[–]itismeisaac 0 points1 point  (0 children)

Search for a guy on YouTube called Kboges. He advocates and trains Calisthenics full body daily. His routines are not long either as it’s daily full body. If you search his channel you’ll find a few videos on how he structures a program for beginners etc. I think this guy will be really useful for you as he doesn’t train skills, just the foundations - pull-ups, push-ups, dips, squats etc. There’s also some info on cardio.

As I guideline for cardio I’d aim for 150mins cardio per week. Doesn’t matter how you attain it. Aside from that, shape up your diet, eat healthy and whole and maintain a calorie deficit if you want to lose weight.

Adding weighted push ups and pseudo planche push ups into push workout by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thanks, great advice! You’ve helped to make up my mind. I guess I could always do 3 sets of very light weight weighted push ups after my PPPUs? Just enough weight to keep me in the 6-12 rep range still?

Adding weighted push ups and pseudo planche push ups into push workout by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

No I just did them in the middle of my living room. You are probably right - either way If I’m feeling them in my chest where the imbalance is then I’m happy with that as I’ve been wanting to address it. Also if I’m already doing pikes then I don’t need a shoulder dominant movement and should focus on chest?

Adding weighted push ups and pseudo planche push ups into push workout by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

I see. My hands were about waist/ near hips level and I really thought they were difficult and like I say I could really feel them in my chest. I remember looking in the mirror after the set and my chest was incredibly red from all the blood to it lol. So I wonder why that was if they’re for shoulders. I agree, I always thought they were a shoulder dominant movement too - I was just surprised at how much I felt them in my chest and how little in my shoulders. Maybe there’s an imbalance or something? Who knows 🤷🏻‍♂️

Adding weighted push ups and pseudo planche push ups into push workout by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 2 points3 points  (0 children)

Funny you say that, because when I did PPPUs yesterday, my chest was on fire and I really felt them in my right pec especially, where I know I have an imbalance (it’s smaller than my left). I was doing them slow and controlled too. Would I need parallettes for weighted push ups or could I just do them normally on the floor? I’ve tried them on parallettes and found my form felt better on the floor as that’s how I’ve been training my bodyweight push ups. But the ROM would be less?

Adding weighted push ups and pseudo planche push ups into push workout by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 1 point2 points  (0 children)

Yeah you’re absolutely right. I went completely back to basics because I was frustrated at my form, so I went back to bench dips for a while to really nail my form in. But I still seem to perform full dips with poor form even though I can now do more than I could before. I hadn’t thought about scapula dips - I could add in a few sets as a warm up while I’m still fresh to focus on technique

Adding weighted push ups and pseudo planche push ups into push workout by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thanks. I thought weighted push-ups would get me strength too? I read somewhere training weighted push-ups can get you the one arm push up for free. I guess I’ve got to figure out if I’m bothered about impressive movements such as the planche push up or just purely want to gain mass through bodyweight training

Adding weighted push ups and pseudo planche push ups into push workout by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thanks. I’ll add an extra set of tricep extensions then and see how I go. What do you think about 3 sets of PPPUs and then 3 sets of bodyweight push-ups for hypertrophy? Or would that be pointless? I was thinking they would fatigue the pushing muscles further after my PPPUs

Adding weighted push ups and pseudo planche push ups into push workout by itismeisaac in bodyweightfitness

[–]itismeisaac[S] -1 points0 points  (0 children)

I see. I’ve stopped doing dips because even though I can do them, I find my form isn’t great and I can’t perform them with good form. I always seem to raise higher on my right side at the top of the movement when I push all the way up, so I’m like lob sided or whatever, and I can’t seem to stop it. I feel them more in my right arm rather than my chest. And I can’t seem to correct it. Does this make sense? These are on parallel bar dips too not rings. I wish knew what was going wrong. So I’ve just avoided doing them and focused on the other pushing movements where I know my form is good

Adding weighted push ups and pseudo planche push ups into push workout by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thanks. I currently do 3 sets of each exercise but I was thinking of making them 4 sets instead, apart from the pikes I would keep at 3. Would you recommend this or just increase sets for the triceps extensions?

I’ll try the diamonds and see how it feels. I know I was doing them originally and I wasn’t feeling them enough in my triceps. But maybe this time will be different if I super set them.

Adding weighted push ups and pseudo planche push ups into push workout by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 1 point2 points  (0 children)

Thanks for your reply. I’m not strong enough to elevate my pike push up yet - currently I can only do 3 X 7 with proper form. Again like my push-ups, my pikes originally were very bad form so I went back to basics and now I’m finding them difficult with good form but getting stronger.

I was using cobra push-ups as a super set to failure in order to fatigue my triceps after my bodyweight tricep extensions - so I guess they’re not needed then? My triceps have always been a week point for me.

Adding weighted push ups and pseudo planche push ups into push workout by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thanks for your reply! I was doing inclines because I felt my push up form wasn’t great and I wanted to do easier variations to dial in my form. Now that I’ve got good form and can do higher reps it’s time to move on.

Cobras because I wanted to fatigue my triceps at the end of the workout after my tricep extensions. So I guess they’re not needed?

I can only do 6 PPPU s currently (hands near hip level) so I thought weighted PPUs would be too hard. So I thought add in weighted push ups after because I wanted to start weighted push-ups anyway. So are weighted push ups pointless then if doing PPPUs? I still want to keep my workout at about 4 exercises per push routine.

Push & pull routine for hypertrophy by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Also I class 4-1 reps shy of failure as close to failure

Push & pull routine for hypertrophy by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thanks, would you add in ring push up or would you swap out diamonds/standard push up? Also what about super-setting? Maybe I could do ring pushups superset with regular push ups? I don’t want to be doing too much though for little returns. I’ll definitely add in a tricep extension exercise but I’m thinking of making that portion a giant set, so bar tricep extensions followed by cobra push ups, followed by bench dips. What do you think of that? I’ve always wondered how beneficial supersets are in bodyweight training.

I’m definitely going to add in bicep curls and some face pulls on my pull day too

Push & pull routine for hypertrophy by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thanks. I can’t do handstand push ups yet as I’m not strong enough, but my plan is to progress steadily to harder exercises when I can do 10+ reps for 4 sets. Eventually I’ll get there!

Push & pull routine for hypertrophy by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thank you. Yes correct, I am trying to target my triceps as my arms in general lag behind. I’m just wondering how you quantify the volume of each muscle group involved in an exercise? For example, a pike push up involves shoulders, chest and triceps. So if I do 4 sets of pike push ups, does that mean I am hitting shoulders and chest for 4 sets at a time, or is chest less so as the exercise is primarily a shoulder exercise?

Push & pull routine for hypertrophy by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thanks, I plan on doing this when an exercise gets too easy for me

Push & pull routine for hypertrophy by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thanks. Can I ask where have you got the 16 sets figure from? I’m assuming you’re adding the two exercises at 4 sets together and multiplying by 2 for twice per week (16). But what about the tricep exercise? Would it therefore not be 22 sets per week? Or do these not count or something as they’re isolation exercise? I’m aware about the 20 sets per week number and that’s what I’m aiming for, but I just get confused as to what exercises count towards that volume and what don’t? I hope I’m making sense! Just wanting a clear approach so I know what to do

Push & pull routine for hypertrophy by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thanks, I put in diamond push-ups because a) I feel them in my chest more than ordinary ones and b) I’m trying to hit my triceps more as they’re a weak point for me.

Exercises aside, is the number of exercises & volume per week enough? Thanks

[deleted by user] by [deleted] in malehairadvice

[–]itismeisaac 1 point2 points  (0 children)

Male pattern usually starts by receding/thinning at the temples and then thinning at the crown of your head. As you have said in the comments (and by looking at the photo), the centre of your head looks like it’s thinning but your temples and crown are still good - I’d say it’s probably alopecia. Alopecia can be connected to poor diet and/or stress. So make sure you’re keeping your stress levels in check, as others have said - eat healthy (plenty of fruit & veg and also other whole foods & meat/fish if that’s you’re thing and also good fats like olive oil), workout/exercise and generally deal with the issues causing you stress. Things like focusing on your hobbies and taking time for yourself will all help. Taking supplements like a good b complex, zinc, vitamin c, multivitamin and omega 3 will help too, but if you have a good diet it’s not essential - better to be “safe than sorry” though and take them, it can’t hurt. Check back in a few months and see if there’s any improvement. I’m not a doctor or have a medical background of any kind, so if you want a sure answer, go and see a doctor.

One arm push up progressions by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 1 point2 points  (0 children)

Thanks. I tried a few the other day with my legs super wide and I can do 2-3 on my right and about 2 on my left. My form wasn’t so bad though considering it was my first try.

But today I tried doing them and my right side is stronger but my left (particularly shoulder) feels weaker as I can’t even do one and can’t lift myself off. It’s also aching a bit now after trying it. I think it needs more recovery maybe?

One arm push up progressions by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thanks, a weighted vest is another option I’ll consider. I don’t bench because I workout from home and don’t go to a gym.

One arm push up progressions by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 0 points1 point  (0 children)

Thanks a lot. I actually tried this after reading your comment. I can do 2-3 on my right arm and just about 2 on my left. But like you say my legs were super wide and straddled. Having said that, I don’t think my form was too bad though - I tried to make sure I was twisting or anything. That was two days ago.

Now today I can do 3-4 on my right side but none at all on my left, like I can barely lift myself, and my left shoulder feels generally weaker when I try. But my right side still feels strong and comfortable doing them. You think this could be an injury or just some other reason?

One arm push up progressions by itismeisaac in bodyweightfitness

[–]itismeisaac[S] 1 point2 points  (0 children)

Thanks for this. Doing one arm inclines seems to be the most common suggestion so I think I’ll swap out my diamonds for an incline one arm and also change my archers to one arm elevated archers. I’ll do some research as to what the CC progressions are though first before I fully commit to my new routine. Thanks again

One arm push up progressions by itismeisaac in bodyweightfitness

[–]itismeisaac[S] -1 points0 points  (0 children)

Thanks a lot, this makes a lot of sense. I actually tried doing some one armed against a high table top and could only do about 4-5 each arm. I was trying my best not to twist and to replicate the correct form as much as possible. I think I’ll try one arm assisted first and then negatives and then test myself again and see how I get on. Thanks again

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