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bodyweight exercise regimen Anonymous
I want to start exercising but I want to start with a 100% bodyweight regimen to start.

ITT you recommend a good bodyweight regimen to get me started.
>> Anonymous
>>266448
No.
You either do Stronglifts 5x5 or you GTFO. Stop fagging up my /fit/.

It won't magically transform you inot a mass of muscle over a week. It will make you stronger, it will make you fitter, you will lose weight.

Now STFU squat, do deadlifts, bench-press, dips, pull-ups,millitary press and bent-over row.
>> Anonymous
one handed pushups
>> Anonymous
>>266464
you forgot something.
>> Anonymous
bodyweight is overrated. iron is king
>> Anonymous
>>266448

Here OP, found a community you might be interested in:

http://www.bodyweightculture.com/
>> Anonymous
>>266469
The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.
>> Anonymous
>>266464
>>266468
>>266469
My primary goal at the moment is to lose fat and keep muscle, not get big. And I have absolutely no access to weights. I would love to do deadlifts and squats.

You either contribute or you GTFO. Stop fagging up my thread.
>> Anonymous
>>266471
About to check it out, thanks.
>> Anonymous
>>266473

god i love this sorta shit. i've had such a zen thing goin on with the barbell lately, it's pretty crazy.
>> Anonymous
>>266464
haha ok buddy

you ever see gymnasts physiques? they're fuckin ripped and they don't use weights
>> Anonymous
is it bad that i don't even have a regimen ... i just set a time that i want to lift or do cardio and i do it. not in any order just when i feel like i should.

then again i'm not a workout obsessed bulkmonster. i just have some free weights and a jump rope at home.
>> Anonymous
Dips, Pullups, Dragon Flags and Pistol Squats. Strongest guys in the world are gymnasts, and they train mainly with bodyweight exercises.
>> Anonymous
>>266508

the only really hard and fast rule is to rest each muscle group, i'd say you're okay
>> Anonymous
>>266495
Yes but i'd doubt that OP has had the same training than olympic gymnast. They trained since they were kids to get there.

>>266485
If you wanna read the rest google: Iron, Henry Rollins.
>> Anonymous
>>266514
Not every gymnast is an Olympian.
>> Anonymous
>>266473
>But two hundred pounds is always two hundred pounds.
Not on the Moon it isn't. Or anything without Earth's exact gravity. But 90.7 Kilograms is always 90.7 Kilograms
>> Anonymous
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Bboys as well focus more on bodyweight exercises rather than pumping iron.
>> Anonymous
>>266495
>>266509


logic, guys. gymnasts are hardly the strongest guys in the world, but they are the most flexible. they don't do weight training for a variety of reasons: they still hold on to some mythical notion of muscleboundness, they can't afford to gain too much LBM (gotta keep light), they do BW exercises for strength AND flexibility. the reason they're ripped is because they have very very low body fat, which again is in line with the whole "gotta keep light" principle.

training with weights will make you stronger than training with BW. period. there comes a point in BW training where you will outgrow yourself. the strongest people in the world aren't gymnasts, they're powerlifters, weightlifters, and, appropriately enough, strongmen.

if OP doesn't want to be hulking strong, and if OP just wants to get enough LBM to look lean and cut and muscular with low BF, that's cool. BW exercises will work just great, to a point. and OP mentioned that he wanted to START with a BW regimen, which is fine. nothing wrong with that.

but I see too many people here who stick to BW exercises because they think they'll become hulking beasts as soon as they pick up the barbell, and if you've been lurking /fit/ for more than a week i think you know what bullshit that is.
>> Anonymous
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>>266473
>> Anonymous
>>266525

Not to mention that the most a gymnast needs to lift is their own bodyweight anyway. From there it's all isometric.
>> Anonymous
>>266525
Really?

Let me see you do pushups with your legs off the ground. Exactly.

muscle size != muscle strength
>> Anonymous
>>266534

Um no, size does not = strength. Look at power lifters and bodybuilders for instance.
>> Anonymous
>>266521
The weight of a certain object may change in different gravitational fields, true, but the ability to exert force remains the same. That was the real thrust of the statement: the ability to always lift 200 lbs, not whether a specific amount of iron is always 200 lbs.

In that context, 200 lbs of iron is always 200 lbs of iron, even if it needs to be larger in volume on the moon, because it will always give a workout of equal intensity, whereas 90 kg on the moon is hardly as intense as on the Earth even though it is the same volume in both environment. Understand?
>> Anonymous
>>266534

nobody's arguing that size equals strength. pay attention. weightlifters do strength and myofibrillar hypertrophy exercies, for max gains in power, not size. bodybuilders do lots of reps of isolated exercises for sarcoplasmic hypertrophy, for gains in size. it doesn't take much to figure out that bodybuilding =/= weightlifting.
>> Anonymous
>>266538

Hahaha, oh my god I hope you are trolling.
>> Anonymous
Losing sight of original topic. Needs a good regimen
>> Anonymous
>>266534


there might be a few weightlifters who can do that, but most weightlifters have too much LBM. doesn't mean they're weaker than gymnasts, that's just stupid.
>> Anonymous
>>266548
Somewhat true though. A bigger guy isn't necessarily stronger.

But adding muscle mass increases strength.
>> Anonymous
>>266553

facepalm.jpg

He's disagreeing with the above poster, then saying the same thing.
>> Anonymous
>>266538
Not quite accurate.

Myofibrillar hypertrophy is actually a major component of strength, with CNS being a second, and the feedback of the golgi tendon organ being the third.

So, among powerlifters, heavier guys usually do move more weight, because hypertrophy is, in fact, one variable of total strength and the easiest to significantly alter. Check the records in the various weight classes.

Feedback from the golgi tendon organ is often impaired during extreme adrenaline bursts or drug use. Ever heard of women lifting up cars to safe their children, or LSD addicts doing superhuman feats of strength? Yup, that's why.

Just don't confuse all forms of hypertrophy as useless. Bigger is better, unless there's too much sarcoplasmic hypertrophy. What causes sarcoplasmic hypertrophy? Well, bodyweight exercises of more than 8 reps would be a good start.
>> Anonymous
>>266569
Am I dreaming or did something just said something that wasn't complete and uninformed bullshit.

I can't belive it
>> Anonymous
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Honestly OP, you gotta ask yourself. Do you want a body like this...
>> Anonymous
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...or this?
>> Anonymous
>>266598
>>266597


would you quit with this idiocy. jesus christ.

the second guy is an ultra-heavyweight. he doesn't need to maintain single-digit bodyfat to stay within a certain weight class, so he eats without inhibition to get as many calories as he possibly can. take a look at weightlifters in lower classes, you'll see quite a different picture.

you won't get that fat without eating a fuckton of food, and i think OP is smart enough to know that. fitness is 80% nutrition, 20% training.
>> Anonymous
>>266602
But they are both, presumably, the elite of their fields. So they are a good representation of their respective sports.
>> Anonymous
>>266448
>> Anonymous
>>266448
>>266448

CROSSFIT

DO IT
>> Anonymous
>>266611

the second guy could be the elite of the ULTRA-HEAVYWEIGHT CLASS of weightlifting.


i really don't know what the hell you're trying to argue here.
>> Anonymous
>>266525

dear god your an idiot
>> Anonymous
>>266615
Oh, I just imagined that the goal of powerlifting is lifting the most weight possible. Using that logic Ultraheavyweights would be the best of their field. In boxing they may have weight classes, but I'd still call the person who would win in a free-for-all the best boxer.
>> Anonymous
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>>266598
Stop right there, criminal scum. Judd Basioto says you know nothing about powerlifting.

>His best lifts at a body weight of 132 pounds was a bench press of 331 pounds and deadlift of 551 pounds. In 1987 he shocked the sports world by squatting a mindboggling 603 pounds.
>> Anonymous
>>266617

tell me how i'm wrong. and it's "you're".
>> Anonymous
>>266620


different classes can be different as night and day. some of the lighter class powerlifters can squat 3x their bodyweight. some of the real big heavyweights can only squat 1.5x. pound-for-pound, the lighter class is stronger.
>> Anonymous
100% BW regimen is fine for losing weight, and it's fine for building some muscle.

Don't come to /fit/ for advice. All they fucking care about is pure strength.
>> Anonymous
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Pound for Pound, no one can fuck with me
>> Anonymous
>>266617
No, he's right. Gymnasts have huge relative strength and are ripped because of combination between their intense training since early childhood, and the need to keep bodyfat low. However, you're retarded if you think they're stronger than weightlifters.
>> Anonymous
>>266625
Oh. I figured that powerlifting=nonrelative strength and gymnastics=relative strength. That's what most people in this thread seemed to assume when they said powerlifters were stronger than gymnasts.
>> Anonymous
>>266627

>Don't come to /fit/ for advice. All they fucking care about is SIX PAK ABZ.
>> Anonymous
>>266637


well in this case, gymnasts only have to lift their bodyweight. that's essentially all they have to do. they have to be able to lift their bodyweight and they have to have excellent isometric strength with regards to their bodyweight. which is hard, don't get me wrong, and gymnasts are very strong. but past that initial BW strength, all of their exercises are about flexibility, pylometrics, burst power, acrobatic power, and spatial awareness.

meanwhile, a powerlifter in ANY class who can only work with (lift, squat, dead, whatever) his or her bodyweight, is a poor, poor powerlifter.
>> Anonymous
>>266633
That gives me an idea. I shall develop a Fitness and Nutrition System™ based on the behaviours and activities of ants.

As I'm doing this, I will follow a regular diet and fitness program until I'm ripped.

Then I will unveil my Fitness and Nutrition System™ and retire at 30 as a multimillionaire.
>> Anonymous
>>266641
But most powerlifters in any class can't do an iron cross either. I guess it just comes down to what you consider strength.
>> Anonymous
>>266614
One of the reasons why Xfitters are always coming off as unmitigated douchebag faggots is that they pretend their system is the answer for everything. Want to powerlift: crossfit! Olympic lifting: crossfit! Bodybuilding: crossfit! Bodyweight exercises: crossfit!

I guarantee you that no serious gymnast, bodybuilder, powerlifter, or o-lifter does crossfit. Quit peddling your eclectic and poorly-adapted mishmash of odd lifts as the be-all and end-all.

In particular, this dude said he wanted bodyweight exercises, so that pretty much voids all the crossfit favorites including the bastardized powercleans (Xfitters never know how to rack it on the shoulders lol) and kettlebells and other gimmicky shit you guys continually masturbate with.

tl;dr: STFU Cross-fag.
>> Anonymous
>>266569
Someone provide me with some links that explain this shit. I am in need of some more bookmarks to add to my collection.
>> Anonymous
>>266641
Oh, and most gymnasts can easily bench twice their weight first try. Just because bodyweight's all they ever work with doesn't mean it's all they can do.
>> Anonymous
>>266646
I absolutely love your correctly directed rage. You are a rational reasonable person. Thank you for your contribution.
>> Anonymous
I love how this thread totally answers the OP's question. It is utterly devoid of trolling, fluff, and faggotry. Kudos to /fit/ for being so to-the-point.
>> Anonymous
>>266651
see
>>266471


plus, i'd rather have at least semi-intelligent original discussion about training rather than easily-googlable shit anyway
>> Anonymous
>>266651
see
>>266550

I would start a new thread, but it would derail the same. Stupid internet meat-heads.
>> Anonymous
So /fit/'s answer is to look elsewhere? Good to know.
>> Anonymous
>>266657
Refering people to a specialized website is pretty helpful, as is directing newcomers to something like SS. What's the problem?
>> Anonymous
>>266657
What I've been doing is a variety of pushups. Normal pushups, elevated foot pushups, triangle pushups, wide pushups, and guillotine pushups. I alternate these depending on the day, and I alternate between different types from set to set. I am going to be doing them with a backpack filled with some kind of weight in the near future.

I do bicycle crunches that go STRAIGHT into planks for my core. I hold the planks until I can't each time. I do bodweight squats, and lunges. For flexibility I do the sun salutation from yoga. How does that sound? I do 5 sets of each of these (except for the sun salutation, that I just do 15 times nice and slowly for a good stretch).
>> Anonymous
>>266647
Mel Siff's Supertraining would be a good reference. I doubt anyone has uploaded it to rapidshit, though.
>> Anonymous
>>266663
http://www.amazon.com/review/R2PQ072DQ1CP2V/ref=cm_cr_pr_viewpnt#R2PQ072DQ1CP2V
>Few readers will know that "Doctor" Mel Siff's doctorate was in civil engineering rather than sports physiology. In his lectures and training seminars he allowed people to labor under the misconception that he was an academic professional in the sports physiology field rather than the well-read and self-taught amateur that he was. I found that if you took any of his seminars (I attended two of them) and asked him up front for straight-forward practical advice on strength training he would stonewall me and go off on some tangent and never give me a straight answer - and "Supertraining" is more of the same and terribly overpriced to boot.
>> Anonymous
So, why do you guys think that gymnasts don't lift weights at all?
>> Anonymous
>>266661
>sun salutation from yoga. How does that sound?
sounds pretty gay
>> Anonymous
>>266695
probably cause the dance around like fairies
>> Anonymous
according to http://www128.pair.com/r3d4k7/Chinups.html the heaviest man to do an one arm chin up was Yuri Vlasov who did it at 280 pounds
he was an olympic lifter
>> Anonymous
When everyone's more interested in appearing right than being correct then you're on 4chan.
>> Anonymous
>>266611
>> he doesn't need to maintain single-digit bodyfat to stay within a certain weight class

read that again. deduce it's meaning
>> Sponge !!5qxfxHYSQxJ
>>266625

fuck your pound for pound bullshit the big guys lift more weight so they're stronger. no arguing.
>> Anonymous
>>266617
please explain

>>266625
thinking it's probably because there's more significantly competition. as well as the center of gravity being closer to the ground.

>>266739
i don't care about one anomaly even if he's the best in the world. Anyone have a better say that encompasses "most" or "half" or some rough estimate of all the people in a field?
>> OP here Anonymous
So I checked out that bodyweight culture site, and they have a good beginner's guide.

Here's what I'm thinking for my exercise regimen:

Day 1:
Squats
Step-ups
Dips

Day 2:
Glute/Ham raises
Bodyweight deadlifts
Incline pushups since I can't even do one pushup

Alternating, five days a week. 3 sets for each exercise, at the maximum reps I can do them. 1 minute rest between sets, 2 minutes between exercises.

As I lose weight I should be able to add more exercises to this. But perhaps by then I will have access to weights and can do some real deadlifts and squats.
>> Anonymous
>>267861
>Alternating, five days a week.
>at the maximum reps I can do them.

You'll need more rest than that imo. What does /fit/ think?
>> Anonymous
>>267861
What will you be doing for cardio?
>> Anonymous
>>267876
Needs pull-ups. Look into an Australian Pull-up for a way to make it easier.

Day 1: Upperbody
Push-ups
Pull-ups
Dips
Sit-ups

Day 2: Legs, back, calves
Sprints (40m or so)
Glute/Ham raises
Calves
Windshield Wipers

You could do this 5 days a week. Just don't go to failure on most days. Close, but not quite.
>> Anonymous
>>267877
Nothing atm.

>>268104
I deliberately left out pull-ups since I don't have anything to do pull-ups with. There isn't even a large tree around here. And I think I'm too heavy for one of those doorway pull-up bars (325 pounds).
>> Anonymous
What is Bush doing in that picture?
>> Anonymous
>>269157
Making the best decision in his political career.
>> Anonymous
>>268241
you are way too fat to even do 1 pullup
>> Anonymous
HOLY SHIT THIS THREAD IS STILL HERE.
>> Anonymous
>>268241
Honestly, man, do you think you can pull up 325 pounds?
>> Anonymous
>>270381
Nope, but I may be able to do reverse pullups or whatever they're called when you lower yourself from the bar.
>> Anonymous
>>270972
Good luck even being even able to hold onto the bar. Another assist option is jumping pullups.