File :-(, x, )
Anonymous
Alright, /fit/. I'm sure I'm going to get trolled to hell for this, but I might as well ask anyways. I've spent a good amount of time here, and so I'm just going to be frank about it.

I'm 24 years old and skinny. Not as skinny as I used to be, but still skinny.

I've been working out for the last month and a half with a bodyweight routine I thought was good. However, I haven't been making very good gains and I'm not sure what to do. I know you're going to tell me to go to the gym, but I can't afford it right now.

This isn't because I'm poor or lazy, it's because I work a full time job while supporting myself and my brother. My brother is a full-time student, so I have to pay the rent and for food, as well for random expenses that come up in both our lives. I simply can't spare the money for the gym when I'll need to pick up extra groceries or help pay for one of his books or something of the like. At the end of the month, I'm lucky to have 80 dollars or so in "savings." for the next month. I also pay off my student loans, and will soon be getting laser eye, which I will have to pay for as well.

My ambition is to join the army, which is why I focused on bodyweight.However, even though I'm exhausted after my workouts, I feel like it's not enough. My brother said that I didn't seem any different, and that I probably wasn't trying--when I've been pushing myself hard.

I'll continue with my workout in the next post.
>> Anonymous
I run 3-5 KM a week, but I still have to stop to catch my breath during these runs.

My upper body workout consists of this 3 times a week

5 sets of pushups to failure
5 sets of pullups to failure, then flexed arm hangs
5 sets of bicycle crunches until I can no longer do complete reps
5 sets of supermans until I'm dipping too much
5 sets of side V ups.

I know I'm taking a long shot with this, but I really want to start making real progress. I eat a healthy diet and eat at least 2500-3000 calories a day.

I've researched and researched and thought this was the best routine for my level, but it still seems to end with me being weak. I don't care about size as much as meeting and excelling the fitness standards.
>> Anonymous
Also, in before don't join teh armed forces, canada sucks etc. I set a path for myself and I intend to follow it. I'd just really like some advice and help getting there.
>> Anonymous
The bodyweight exercises are good; try switching them up a bit. For example, do pushups in a descending pyramid: 10 reps, rest 10 seconds, 9 reps, 9 seconds, 8, 8, etc. Note: I've seen posters on this board advocate pyramiding up, which is completely stupid. That the greatest stress on your muscles when they are at their weakest, and vice versa. Pyramid down, and you'll be getting a near-maximal or maximal effort with every set once you get to about 6 or 5 reps. Promise.

There are other good ab exercises you can do, too. If nothing else, different exercises will shock your muscles into growth.

When I was broke, I spent $25 on a 25# iron plate and $5 on a length of chain and short piece of large diameter tubing. Put it all together to make freeweight with handle. I used it to do bicep curls, tricep presses, shoulder raises; and when I needed to burn off some aggression, I threw it, too. Awesome.

Weider might call this his "muscle confusion" principle.
>> Anonymous
How much do you weigh/how tall are you OP?
>> Anonymous
>>326738
Could you recommend some of those ab exercises? I'm unfamiliar with a lot of them, or didn't understand how they would be properly utilized. Also, is there anything you could see me adding to my upper body workout?

Also, if anyone knows, should I workout more then 3 times a week? i'm unsure if bodyweight requires less recovery time then full weights.

I'm thinking of creating a real program for myself instead of a routine, so I'd like to know as many options as possible.

I'll look into purchasing some smaller weights when I can afford too. Right now, I'm focusing on making sure I'm getting a healthy diet and seeing what I can do without equipment. I do my pullups on a jungle gym in a near by park.
>> Anonymous
>>326745
At the moment, I'm 5'10 and 135-140 pounds. I don't own a scale, but when I went up to visit my parents last time, that about where I sat. Unfortunately, I got a little too into bulking and while I'm still thin as a rock, I've collected some weight in the wrong places. Not enough to be classified as skinny fat, but enough for me to notice when I poke my muscles.
>> Anonymous
Bump. I can take pictures if necessary.
>> Anonymous
Christ, stop doing reps to failure, you'll only null your gains. Pick an amount of reps that you can complete, but isn't easy, and do sets of that. Don't kill yourself on every set, you won't get anywhere.
>> Anonymous
>>326792
This is a problem I have though. Let's say I do pushups. I start with 15. Next set will be at 10 at most, then 8, then 6 or 7, then 3.

Are you suggesting that I do 5 sets of say 8? There are so many conflicting statements on this, that I'm honestly confused.
>> Anonymous
bumping again. Sorry for being lame like that.
>> Anonymous
Buy a bag of sand at your local hardware store. 60lbs for ~$4. Wrap it up in some bags, then you could work on muscle groups and stuff.
>> Anonymous
>>326792
>you won't get anywhere.

Is there a reason for that? I question because people I know that work physically demanding jobs 60 hours a week got extremely fit in no time at all. Why would a strenuous routine do the opposite?

Not trolling/shit disturbing, srs question.
>> Anonymous
There's a great ab exercise described by Nelson Montana in his crazy-azz book The Bodybuilding Truth. You can find it on a torrent or rapidshare, so I'll just cut and paste that exercise here:

"While in a seated position, bend your knees and bring the feet in so they are about 10-12 inches
from your body. Keep your feet flat on the floor. Hunch your torso forward, tuck your chin into
your chest, and hold your hands on the outsides of your knees. Now lean back while maintaining a
hunched position until your arms are completely extended (still holding on to the outsides of your
knees). At this point, let go of your knees and extend the arms forward. ... [more]"

It's kind of like a Roman Chair situp (also a good exercise), except you balance your legs instead of keeping them anchored on the floor.

(continued)
>> Anonymous
You might add the pushup version of incline presses to your routine by putting your feet up on a chair or something. With any pushups, hands-out work pecs more, and hands-in work triceps more. Also try chair dips (set two chairs facing each other, put your hands on the seats, lift your knees high, do dips). Body-ups: set those two chairs a bit further apart and set on them a broomstick or equivalent that is thick enough not to break under your body weight. Lay under it, reach up and grab the broomstick, and pull yourself up. It's like bodyweight bent-over rows.

Do you eat enough? Cut out the shit carbs like pasta, bread, potatoes. Eat lots of vegetables, meat, nuts, and fruits. It's an utter misconception that good food is expensive. Sure there are some outliers like pineapple and filet mignon; but around here, I can get two eye of round steaks (leanest part of the cow) for about $4 and two heads of fresh broccoli for $3. That's dinner for two in my book. Follow up with some eggs (36 for $3.50) later on that night. Some whole grain cereals aren't so bad; figure $4 for a box, and you can get between 5 and 10 meals out of that box.

I like the bags of sand idea!

I do not agree with the person who said to stop going to failure.
>> Former prince Clovis, the very not dead
Might I ask how much protein your getting in your diet?

additionally>>326823
this is a great idea, as is looking in your local classified/Craig's list/ used sporting goods places for cheap used weights. Remember, heavy is heavy, it doesn't have to look pretty.
>> Anonymous
Most (all) colleges and universities have weightrooms. Take your brother's ID (usually all you need, flash it for the attendant who probably won't give a shit anyway) and workout there.
>> Anonymous
you are a very good man, i wish you luck in your goals in life, bie
>> Anonymous
>>326851
Quite a bit. Let me describe my average diet and it's flaws, as well as my daily routine.

I've been working on breakfast. Oatmeal tends to be too heavy for me right now, so I either eat some toast with peanut butter or grab a protein bar. (I keep a few around, though I hate the taste and everything about them). Along with 1-2 glasses of chocolate milk. I've been trying to switch to protein shakes.

I then walk to work, which is 3 KM away. I stop at the convenience store and pick up a litre of chocolate milk. I work in a kitchen, so the only things avaliable to me there are water and soda. When I run out of chocolate milk, I drink water. Around 2 PM, I eat lunch, (As that's when the lunch rush stops). It's ussually a wrap or a chicken breast on a bun, sometimes egg benedict or a fried egg sandwhich. Whatever I can scrounge and tolerate. However, I may skip this meal and pick up a couple fast food burgers to bring home if my brother will be back from class/home at that time. Otherwise, I grab 2-4 litres of milk, bread and what have you and lug it home in a backpack another 3 KM.

Dinner is ussually some sort of meat. Chicken with side kicks pasta, steak in a whole wheat pita. Whatever I have around. I ussually drink a protein shake before bed, and then head to sleep.

I drink a lot of milk, probably 3 gallons a day. With the other protein sources, I get my bodyweight in protein a day. Maybe 20-30g less if things go awry or I feel sick.

I work out every 3 days at either 9 or 10 pm, and I'm working on running on my days off in a park. I used to run to work, but the backpack was ruining my form so I stopped doing it in the last few days in order to convert to the park.
>> Anonymous
>>326870
>>326870
this

SO SO MUCH

this
>> Anonymous
>>326889
Won't work. We look absolutely nothing alike, and as I just asked, his gym requires a membership fee.

He's 6'0, 160-170 pounds, blonde hair, blue eyes.
I'm 5'10, 135 pounds, black hair, green eyes.
>> Anonymous
Oh right, I should probably specify this. My goal from this thread is to put together a more complex, varied, and effecient exercise program. Something I can do 5-7 days a week. I like the idea of "Shocking" my muscles with variety, so I'd like to try that.
>> Former prince Clovis, the very not dead
>>326879
What type of milk are you drinking?

Also as you might have guessed those burgers aren't great for you, but if you don't have em that often they won't hurt that much. That being said your diet isn't terrible, but then again diet was never my specialty either. Someone is probably going to point at the chocolate milk and bitch, but it could be soda, and thus much worse.

Might I ask what you know of muscle recovery?
>> Anonymous
hmm, if you have cable/dsl you DL all the p90x videos

and from there all you need is a set of dumbbells and a pull up bar

but p90x isnt for muscle growth so much, while it will get you the ripped look it is more targeted for crazy fat burning
>> Anonymous
>>326917
The chocolate milk is because my brother will drink it and it contains several good things I need as well. Two birds in one stone.

All I really know about muscle recovery is a days rest after working out, and the weekend off.
>> Anonymous
>>326917
Oh. Sorry. 2%
>> Anonymous
>>326878
>you are a very good man, i wish you luck in your goals in life, bie
This man is correct. Anonymous should give you as much help as you want.
>> Anonymous
>>326698
I might suggest isometrics.

Holding a 5 lb weight straight out might not feel hard for a few seconds. But after 30 those muscles will be fucking worked.

You can do the same exercises... just hold at the point of highest effort.

As for ab exercises... I love leg raises. You feel it a lot more then crunches. Do it with you legs hanging off from a bench or something for bonus points.
>> Anonymous
OK. I agree with the dude above who told you to stop going to failure on each set. You are burning yourself out. You are ectomorphic, so you are going to naturally be skinny, and will be tempted to push your endurance, rather than strength.

I recommend for example the following, you can adapt this to your other exercises.

Push ups . You are doing 5 sets to failure. A dude above said to pyramid down. I agree, but make damn sure you are NOT going to failure. Also, I would try to do weighted bodyweight exercises like wearing a backpack, or putting your feet up on a table, etc. Shoot for a maximum of 4-6 reps each set. Meaning as I mentioned above, that you "could" probably only do 8 reps max. NEVER EVER GO TO FAILURE. just add more sets rather than adding more reps. Get it? Also, your diet is actually OK, you might want to omit the chocolate aspect, or at least the part in the AM. The calories that you lose dropping the chocolate you can make up in a healthier food. But actually, if you can tolerate that much milk, good for you. It is a cheap and easily consumed source of calories and protein.

Try to limit your workouts to 3 times a week max.
>> Anonymous
>>326948
The reason I was going to failure is because of the military aspect. Before I join, I want to be able to do at least 50 consecutive pushups, 5-6 pullups, and 50-60 sit ups. However, I also realize that endurance is not everything, especially in the military.

Will this set up allow me to eventually reach those kinds of goals with pushups?
>> Former prince Clovis, the very not dead
>>326922
>>326923

Oh I have no problem with the chocolate milk, it provides protein, and is beneficial to your goals. Anyway, about the 2% you might want to look into occasionally changing that to whole milk. The reason most people get 2% is so they don't start "getting fat" and you happen to be trying to gain weight. Now before you protest that your not trying to just gain weight but gain muscle, you need to remember that you have to provide more than enough nutrients and calories to promote muscle growth.

This is where recovery comes in. After strenuous work your body needs to repair. something like 30 minutes to an hour after your work out you REALLY should take a protein shake. I say ASAP. Try and have a small meal a hour or so after that.

However to really stimulate muscle growth, you need to put your body in a situation for which it is under-equipped and unprepared to deal with, in order to begin more muscle development for "next time." A good deal of weight lifters call that situation a barbell with some heavy ass weights on them. That being said, until you can find one and a suitable bench, do a fuck ton of pull ups and chin ups. Dips are good too.
>> Anonymous
>>326914
Sounds like a job for Crossfit!
>> Anonymous
>>326959
Having been to crossfit before, I can say I am not at the level where I can begin to do their workouts. I know my limitations, and I know that I will simply get frustrated if I rush too fast or do exercises I can't do properly..

>>326958
I take two scoops of whey in a large glass of 2% milk after every workout, and usually before bed.
>> Anonymous
>>326967
That's A LOT of protein.
>> Anonymous
What state do you live in OP?
>> Former prince Clovis, the very not dead
>>326967
good, additionally in relation to your other question about the push ups
http://hundredpushups.com/index.html

as I recall the general gist of the program is to, over the course of the day, do a massive number of push ups, broken up into many small sets. This can also be done with pull ups, of which I again suggest you do a fuck ton of.
>> Anonymous
>>326975
52nd state, Canada
>> Anonymous
>>326698

check craigslist for people giving away free cheap bench sets or somthing

there are tones of things that you can get for free when people dont want them anymore
>> Anonymous
>>326972
Thats nothing,how about 3 scoops of whey in 2 cups of fat free milk, oooooooooooo
>> Former prince Clovis, the very not dead
>>326986
This, when people are moving the last thing they want to take are the heavy lumps that they've been ignoring anyway.

also I forgot to post this http://www.muscleandstrength.com/articles/why-youre-not-building-muscle.html
>> Anonymous
Alright, I'm starting to get an idea. Though I'm not sure if I should do 3 or 4 workouts a week. I'm thinking something like this

Everyday

Morning before work:

Pushup Pyramid: Wide grip
Pullups: As many sets as possible

After work:

Pushup Pyramid: Close grip

Before bed: Pushup Pyramid: Normal
Pullups: As many sets as possible
(Replaced if working out that day)

Should I do chin ups instead of pullups every second day?

The next part is sketchy.

Day 1, 2 and 3 should have different tricep exercises.

I was thinking dips on day 1, feet on a chair on day 2, and day 3 should be normal pushups until failure in preperation of the weekend.

Day 1, 2 and 3 should also have different ab exercises

Leg lifts for one, Bicycle crunches for another, but what should I do for the third?

I'm trying to figure out if I should continue to do supermans for my back or not. Also, are side v-ups able to be alternated with anything?
>> Anonymous
>>327013
Oh. I was thinking of adding isometrics to my rest days. Is this acceptable?
>> Former prince Clovis, the very not dead
>>327013
Pull ups work out your back in addition to your arms, Chin ups work mostly your arms, I find that I can do both one right after the other, but come to failure with the pull ups much quicker. Experiment a bit and see what works for you.

here's some additional pull up variants you can work in to keep variation.
http://www.bodybuilding.com/fun/ridgely9.htm
>> Anonymous
I need to get to bed for work soon. Thanks for all the help, I'll post tomorrow with some more questions as I finalize my routine.

Thanks for all the help everybody!