Not much I can offer outside from keep going and you'll slowly improve your strength. Maybe look at this guys tips as I find it very useful;
TYSM dude for taking out minutes out of UR hectic life routine, it will really help me to improve.. good luck to U all..keep nailing it
No problem & I take it you read my previous posts as of my hectic life? I hope it serves you well. The rolling my arms inwards towards my body has been really helping me.
12/01/2021 Did my W.A.T.C.H protocol with 2kg weights, to do 1 set of; 1.Alternating Dumbbell Curls (20 goal 60) 2.Alternating Reverse Dumbbell Curls (10 goal 60) 3.Alternating Crucifix Dumbbell Curls (10 goal 30) 4.Simultaneous Crucifix Dumbbell Curls(10 goal 30) 5.Standing Dumbbell Pectoral Fly’s (10 goal 30) 6.Alternating Dumbbell Presses (10 goal 30) 7.Alternating Dumbbell Front Raises (10 goal 30) 8.Simultaneous Arm Circles (10 goal 30) 9.Don't know the name of this, just that it was done by Al Treloar's. Where I had to stand fully strait up with my my arms fully reached out over my head in hammer position, to then (with my legs are fully locked straight when doing this) have my upper body bending over to 45 degrees with my dumbbells switching to over hand positiom then to go back up & then my hand position going back to hammer position. A visual can be seen here on page 7 https://spartantraining.se/wp-content/uploads/2015/08/treloarscience.pdf (10 goal 30) 10.Standing Rear Delt Flyes head on the bench (10 goal 30) 11.Dumbbell Wrist Circles 1 (Clockwise) (10 goal 30) 12.Dumbbell Wrist Circles 2 (Anti-clockwise) (10 goal 30) 13.Dumbbell Punching Movement (10 goal 30) 14.Dumbbell Good Morning Deadlift (q0 goal 30) 15.Dumbbell Shrugs (10 goal 30) 16.Dumbbell Crossovers (10 goal 30) 17.Dumbbell Side Bends (10 goal 30) 18.Simultaneous Dumbbell Back Extensions (10 goal 30) 19.Ski Ski Jumper (10 goal 30) 20.Calf Raises x 3 (20 x 3 = 60 debating weather to make it 30 each) 21.Toe Raises (60 out of 60) 22.Deep Knee Bend On Toes (10 goal 30) 23.Goblet squat (10 goal 30) 24.One Legged Squat (6 goal 6 getting lower 9 the squat) 25.Straight Legged Sit-Ups (10 goal 30) 26.Leg Raises Hyperextensions (10 goal 30) 27. Hyperestensions (10 goal 30) 28.One leg Push-Ups (10 on each leg, goal 30) Super set it with regular push-ups (10 goal 30) Then with my power twister; 30 bends with the spring going up with a 7 second hold after the reps (Feels it works the chest and a triceps the most) 30 bends with the spring going down with a 7 second hold after the reps (Feels it works the back, lats mostly, and a biceps the most) 30 arm wrestling on each side with a 7 second hold each side. Example of the arm wrestling one here Then I did 50 Kettlbell swings with a 12 KG Kettlbell and then 50 on the same squat assisted pull/chin-ups.
50 squats 25 pushups 15 walking lunges per leg 30 dumbbell rows per arm 255s plank 60 jumping jacks 50 situps + 30 squats 20 pushups 40 situps
Proper diet does most of the work. A diet high in carbohydrates and proteins , an diet with an high amount of kcal , like a surplus + 800 of your actual kcal . Find some tips on line ; it is impossible to explain you what to eat and how to exercises properly in an on line forum. If you really are at your first attempts , it would be great to find a fitness coach or to go to gym . It's so easy to do some exercises wrongly if you don't have a mentor that look at you in reality. Try push ups on knees, do a little warm up. - - - 150
You have to increase the numbers or do as many as possible in 30 secs! You get strength if you train your muscles on different ways. Luckily there are variations of pushups you can do, check it out: taken from this page: https://darebee.com/pushups-guide.html You can also check out this video, it shows pushup-variations on different levels:
Do you do the right position and right movement? That is very important. On the page I've posted over me you can take a look how to do the pushups correctly. I also recommend to take a look on the first page of this thread, where you get an explanation how to do it correctly. If you are beginner, start with just less effort. Start on the wall. If you get used to it start on the table or chair. If you get used to that, you can do push-ups on knees. If you get used to that do regular pushups. And there you go!
How do you manage to do all of that? I would never be able to commit to such form of vigorous routine, what is your secret to staying motivated?
I am pretty sure its genetic thought i have not checked with a doctor, when i try lifting(above the head) same creaking but no pain as opposed to when i do push ups. My method is just going to the limit and then pull up iv been doing for years i don't think i am missing much.
Well I have done my W.A.T.C.H protocol for nearly over a year last year using 1kg so doing that helped me build up the habit of trying to do it near daily. So I guess its just starting off small and doing it consistently and then adding extra stuff when you feel like it. Also the goal of getting a body like Eugene Sandow or Bobby Pandour, so that helps for having a goal as well. Which I've read that those strong men also did short strength building routines as well, to really add to the W.A.T.C.H protocol (Which is also called the Light Dumbbell system). As you can get good results with W.A.T.C.H alone, but adding an extra strength builder to it really helps, boost results. So I guess thst is motivating me as well to add more, but not something too complex to do.
50 squats 25 pushups 15 walking lunges per leg 30 dumbbell rows per arm 255s plank 60 jumping jacks 50 situps
