Looking for calisthenics advice

MadmanWithAFez · Oct 12, 2017

Hey, so I'm 17, currently weigh 52kg and I'm borderline 2D I'm so skinny. I don't have any problems with these facts, however now that I'm PMO free id love to spend the time I now have on self-improvement. Ive tried gym and frankly hated it. I've come across calisthenics and believe that is the way forward.

However, I'm having trouble starting out. I would like to have some sort of routine that I can stick to, however I'm not sure how to make one or where to find one. I want a really basic routine to start with, to then build on. All I have at home is a pull up bar, so that might limit what I can do. I'm wondering if anyone on these forums has had success with calisthenics and is able to either give some advice or direct me to a good source of information.

Thanks a lot
- A madman who owns a fez

Mavricko · Oct 12, 2017

What exactly do you want to achieve? Better at bodyweight stuff? Stronger? More muscle? If it's stronger and more muscles then free weights is the way to go. If it's better at bodyweight stuff then obviously bodyweight movements is the way forward.

I do powerlifting, but I also have daily pullups (palms facing away) in my routine for at least 3 sets. If your goal is to get physically stronger, or gain muscle, then weights are the way to go. If you want to get better at handling bodyweight, gymnastics type movements etc then bodyweight exercises are obviously the way to go. Obviously if you have no equipment at home bodyweight stuff is the only option if you can't/don't want to go to a gym.

MadmanWithAFez · Oct 12, 2017

Wow, thanks for all this advice, that's really helpful. In response to Mavricko, I've tried the Gym and it wasn't for me. Firstly I'd rather not pay, just because I don't make too much money (I am still in school, I only have a saturday job). Secondly, it's kinda far from my house so I'd rather exercise at home. I may go back to the gym eventually, after all I was going to the gym before my reboot, It might be different now I have more energy. For now, I'd rather exercise at home.

Solid Stance, thanks so much theres so much information there and it's really helpful. I've found calisthenic regimes with a dozen or so different exercises in, it all gets a bit daunting. Those 5 exercises seem simple enough and I can do them at home, which is just terrific. I know you suggest cardio 3 times a week for 30 mins, but how often do you suggest the other exercises? Would I do those every day, 3 times a week or something else?

Thanks so much for your advice!

MadmanWithAFez · Oct 12, 2017

Alright so I gave it a go, failed quite horribly. Started doing pushups, which began fine. I wasn't sure how long to leave between sets, so I left a minute between each set. I got 2 and a half sets in before I simply couldn't move my body other than collapse on the ground. I then decided to move onto chin-ups. I did 4 before once again, I couldn't move my body. Like I said, i'm really skinny and have very little muscle. Whenever I try to exercise I reach a point where my arms/legs just won't move any more. I guess I'll improve this with time. I also really messed up my wrists when doing push-ups. Must have been a bad position, I'll make sure I'm in a better one next time. I need to find some chairs where I can do dips, the ones I have to hand keep tipping over. I've also not eaten too much today, so I'm feeling exhausted. I must make sure I eat more before a workout in future, but for now I've called it a day. Hopefully I'll be better prepared next time, and any advice to how I can do this better would be very welcome.

Deleted Account · Oct 12, 2017

SolidStance said: ↑

Pushups, Pullups, dips, V-ups and cardio. That is the complete list for this fitness standard. It is simple yet effective. In my experience I have found that every exercise is based off of those 5 movements. The core body movements start with pushing and pulling against gravity in two directions - up and down. It is a simple fact: we use gravity to create resistance that we work against in order to achieve fitness. You can expand on this to the finest detail, but in the end it all begins with a pushup, pullup, dip, V-up and cardio training. Notice I do not add squats to the standard. Leg training can easily be included with cardiovascular training. Personally I love squats and do them twice a week, but for the standard we are talking absolute core minimum work to achieve basic mastery. Often you will find that using these exercises to their max will improve other areas of fitness without actively training in them.

Pushups: 5 sets of 10 reps

The amount of variation to the pushup is endless. From incline to decline to weighted, elbow position and hand distance. For the standard we should be able to perform 5 sets of 10 pushups with hand distance set at shoulder width apart and chest to the floor at a steady pace. Every man should be able to perform this simple standard.

Pull-ups/Chin-ups: 3 sets of 8

Remember we are not talking about elite training. This should be the basic amount of work for any capable healthy adult. Pull/chin-ups also contain unlimited variety. From hand distance, elbow position, ab recruitment with legs elevated, etc. For the basic training standard you should be able to perform 3 clean sets of 8 reps, chin over the bar, not under. Yes, you should be able to perform either pull-ups or chin-ups with the same proficiency.

Dips: 5 sets of 5

While the dip is seemingly humble, within it contains most upper body strength requirements. Dips are truly priceless and you only need two chairs to perform them. No matter how much you weigh or how tall you are, 5 sets of 5 should be in your list of things to accomplish. Fully dip down with full range of motion and back up to locked elbows.

V-ups: 3 sets of 12

A core exercise needed to be included in the standards and V-ups are by far the most efficient exercise for full core recruitment, while also demanding energy from the lats, pecs and legs. Stop doing crunches and get to doing V-ups. Back flat on the floor, legs and hands straight out and bend up until hands meet feet or get damn close. Hamstring flexibility is key for mastery.

Cardio: 30 minutes of sweat, 3 times a week: Cardiovascular performance is one of the easiest exercises to perform. If you can walk then you can do cardio. Do not underestimate fast walking. Olympian, drug free bodybuilders throughout history have been known to employ fast walking for 30 minutes everyday. While this fitness standard is kept vague on purpose, that does not mean you should avoid it. Some form of elevated heart-rate activity should be performed 3 times a week for 30 minutes. Again, as all the movements listed, the variation for cardio is endless. My personal favorite is jumping rope for one hour. I started with 3 minutes every other day and worked up from there. Once I got to 60 minutes I was content.

Notice weightlifting is not in the standards. For those who lift regularly, these exercises should be a piece of cake. If not, then you can see first hand how sticking to one form of training has handicapped you from being able to execute basic bodyweight skills. I promise if you shift temporarily to these sets of standards, your lifts will increase without continuous progressive lifting. Bodyweight training goes beyond muscle recruitment and into joint health and strength. You will have less injury when lifting and a greater sense of what muscles are needed for efficiency during the lift as bodyweight training develops proprioception. It is common to see bodyweight athletes step into a weight room and out-lift the most dedicated weightlifters. The combination of the two styles of exercise is ideal.
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What he said. Shit ain't gotta be complicated to get results. I'd add plenty of bodyweight squats and lunges in ther--can't forget the leg work.

Cardio try jump rope. Will give you the heart and lungs of an Ox.

kio_actualized · Oct 12, 2017

Like people said, go do some pushups! Try different sorts of them. Since you're doing body weight training, difficult will vary accordingly to the differents moves you're doing and it will train diferent body parts.
I recommend Dominik Sky channel. Also: focus on eating well, this is even more important than the exercises itself. Eat healthy food and eat a lot

PainIsHilarious · Oct 12, 2017

Incorporate planks into your workout as well, they are an extremely efficency core exercise. Just get into a pushup position and hold it for 40 seconds to begin with.

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Looking for calisthenics advice

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