161803398874989

Here's an article: http://gregnuckols.com/2014/03/10/practical-considerations-for-combining-cardiovascular-training-and-lifting/ More info in a Reddit thread: http://www.reddit.com/r/AdvancedFitness/comments/201rpg/practical_considerations_for_combining/

What are your goals?

You're lacking some stability in the midsection. You know planks? Start doing those and you should know how to keep your back straight on pushups. Also, do incline pushups instead of knee pushups.

Just walk up to them, say: "hey, could you go somewhere else to curl? I need the squat rack to do, you know, squats. The weight you're using is not heavy enough to warrant the use of a rack." Be polite but also be firm.

We're not in your social circle, I presume. "There exist no good bodyweight exercises, only good bodyweight progressions."

From what I've seen it tends to produce tendonitis in beginners.

You should be reading up on stuff like this, posting a summary and asking if that's the right thing so you can learn from it. In short, you're doing great. I'm not too qualified on the OHP (I've got handstand pushups for that), though.

You'll want to improve pullup ROM, yes. Though L-sit pullups won't hurt.

Well, I don't full on roar, since I'm more of a "close my eyes, focus my mind, open eyes, lift the weight"-kind of guy. I do grunt though. Let's just call it a valsalva maneuver side effect.

Great way to get yourself injured. How many pullups can you do?

I wrote this on Reddit originally, here, but I figured you guys might enjoy it. ------ Okay, so I'll give you guys a really quick primer on working out to tell you why this type of workout isn't particularly effective at anything else than making you sweat (which is perfectly fine if that's your goal). That's the first part of the post, until the dashes. Then the second part of the post talks about where to find good workouts for some of the goals that you may have. The first thing to understand is how the body reacts to a stressful workout, whether that be a high-intensity circuit, a brutal strength workout or a relaxing run. Basically, what happens if you do a hard thing, the body goes: "Wow, that was really hard! It's probably a good idea to get better at doing *hard thing*." and so next time you workout you're a little better at what you did before. But the body is also lazy, so if you don't do the hard thing for a while, it goes: "Well, haven't done *hard thing* in a while, so might as well stop worrying about it." and so it returns back to baseline. So, what makes a good workout? The first thing is **consistency**. You have to be doing the hard thing at least somewhat regularly order to get better at it. Most beginner running programs or strength training programs have you start with working out 3 times a week, taking one/two rest days in between workout days. You should also be cautious with variety because the body won't what to get better at if you keep telling it to get better at something else every day. Having a solid routine is very helpful. The second thing is related to getting better, and is known as **progressive overload**. Basically, if you want to improve yourself beyond a very basic level (though it's totally okay if your goals are humble), you have to find ways to increase the difficulty of the workout. For running, this is running longer or harder. For strength training, this is increasing the weight on the bar (weightlifting), doing a more difficult variation of the exercise (bodyweight training), or increasing the amount of reps you can do. Now, you can already see why I don't particularly like this style of workout: it's just a bunch of exercises, lacking consistency, and providing no way of progressive overload (though you could possibly make up your own way of progressing). --------------------------------------- Okay, so with those two things out of the way, I'll talk a bit more about some specific goals you may have and how to find a program that fits those goals. Keep in mind that progressive overload and consistency are the two most important things! If your program doesn't have these, it won't take you very far. The first goal is **getting stronger**. This is an activity that will amazingly benefit you in every way possible. It will make you better at all kinds of things, help you lose weight, build muscle and prevent injuries. It's like magic or something. When I say "strength", I mean the ability to move a big load, irrespective of the amount of reps you can do. So when someone can do a pullup with their bodyweight, they're pretty strong. But when someone can do a pullup with their bodyweight and 20 pounds hanging on them, they're stronger. Now, I already explained how a strength training program works above. Aside from consistency and progressive overload, hallmarks of a good strength training program are: low repetitions (usually no more than 12 repetitions in a set) and matching amount of pushes and pulls (so for every pushing exercise (pushups, dips) you do, you do a pulling exercise (inverted rows, pullups)). For good programs, you can head over to /r/fitness/faq, or if you prefer working out at home, take a look at http://fitloop.co/, which is /r/bodyweightfitness' beginner routine. The only thing the /r/bodyweightfitness routine requires is somewhere to do pullups; the rest is optional. The second goal is **losing weight**. In case you didn't already know this, you lose weight by burning more calories than you eat. You burn calories through generally being alive, and exercise. However, the calories burnt through exercise are fairly minor, especially if you have a lot of weight to lose. The best fix for losing weight is taking care of your diet. I'll refer to /r/fitness/faq for information on how to get started with losing weight through diet. As for the workout prescription, strength training is going to be your best bet. It will help preserve the muscle you already have so you don't look like a flabby mess after you've lost weight. The third goal is **gaining muscle**. Gaining muscle, basically, is done through two things: gaining weight (which works much in the same way as losing weight, except you're eating more rather than less) and getting stronger. The strength training will break down your muscles somewhat, so the body repairs them. If there's enough energy, the body will repair more and add a little extra "buffer" muscle to make doubly sure it's up to the task next time. But then, of course, you increase the weight (remember, progressive overload!). Because you're consistent, this process keeps repeating itself and you gradually become more and more muscular. The third goal is **being healthy**. Just flat out the best thing you can do for becoming more healthy is becoming stronger. Strength training is really helpful. However, for being active and healthy in general, it's way, way, way, way more important to find something you can stick to. For instance, running might totally be your thing. In that case, check out /r/c25k to get you started. Other ideas are /r/swimming, /r/ultimate, or /r/swingdancing. Whatever floats your boat. In this case, you're not going to be worried too much about progressive overload. Well, that's probably not "really quick", but I hope that was informative nonetheless. If you're interested in reading more, check out the following links: * /r/fitness/faq Basic training info, improving posture, etc. * /r/bodyweightfitness/wiki/ More training info, specific to training with just your bodyweight and with minimal equipment Good luck! **TL;DR** If you do a hard thing, your body gets better at doing the hard thing. Consistency (doing hard things consistently) and progressive overload (making hard things even harder) are important. The workout in OP is not very good because it's not consistent (does a lot of different hard things rather than a few hard things) and doesn't provide progressive overload. If you want to get stronger, check out /r/fitness/faq and http://fitloop.co/. If you want to lose weight, eat less and try to get stronger (see /r/fitness/faq). If you want to gain muscle, eat more and try to get stronger (again, /r/fitness/faq). If you want to stay healthy, find something you enjoy doing and don't give a shit about the rest.

That's what I would recommend. Dips instead of horizontal pushing.

I tried clicking that link to go to the sub, so that probably gives you enough information to determine whether or not I'm on Reddit. Username is 161803398874989. I post a lot in /r/bodyweightfitness.

I see. I'm mostly back to training now, so I have something to talk about. Me too. Though I lack power from the floor because all I've been doing for the past 6 months is romanian deadlift.

There is no such thing as a good exercise, only good progressions. Check out http://reddit.com/r/bodyweightfitness/wiki/basic_exercises

Hey guys. Apparently people were surprised that I'm still around. 'sup?

Reddit, mostly. As well as the Bodyweight Training section here. I don't take that much time to read various forums anymore, so I usually skim over most threads. I still follow the man thread though.

You're not overtraining Overtraining is very, very hard work! Greasing the Groove isn't going to get you there.

FYI the correct spelling is "voilà " rather than "whallah".

I do pullups and deadlifts. I don't wear gloves. Neither does anyone else who can do pullups or deadlifts with an appreciable amount of weight. Okay, that sounds a bit hostile. What I'm trying to get at is that your gloves are probably more of a hindrance than helpful. Sure, your skin will get a little roughed up, but most of that is alleviated by grabbing the bar properly. Meanwhile, wearing gloves actually makes things harder to grip, and you get reduced feedback from the bar. I'd train without them.

You're seriously selling yourself short if you think you'll never be able to do the hardest exercises. If you can do a couple pushups, I reckon you can finish up this chart in a year or so with solid training.

In terms of grip strength: "your grip shouldn't be the limiting factor for a long, long time", I guess you're talking about mixed grip? Because DOH tops out at around 105kg (230 lbs) for me, and I wouldn't say it took me a long time to get there, even with numerous breaks and stuff. I disagree. Progress is probably going to better if you strap up for your main deadlifts sets, and then do additional grip work (possibly in this way). Your deadlift (in terms of leg and hip strength) will continue to increase while you can make some rapid progress on your grip (which responds better to high reps). Of course, your strapped deadlift will run ahead of your real deadlift, but is that really a bad thing?

Flat palms. Makes the L-sit harder because you have less room. If you want to do it on fingertips, you'd have to build that type of strength first.

Yes, I mean your elbows should be closer to your body. Why are you wearing gym gloves?

The problem I have with the Start Bodyweight routine is that it acts as if that routine will get you to OAC, which for most people is a blatantly false. Not to mention one-arm pushups being on the same level as OAC, which is ridiculous. It's a good starting point though. Just don't expect to get to all the super difficult moves with it: it'll only give you a solid base for starting move-specific training.