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Hi all! So I got a body scan the other day and here are my stats.

Total Mass:179lbs Body Fat:33.7% Lean Mass:112lbs

I should add that I am 18 months postpartum and 5’8 and 29 years old. I’ve always been athletic and have lifted weights in the past but have been out of the game for a long time and this is the most out of shape I’ve ever been. I have been inconsistently lifting weights after healing ab separation the past year and have just recently been consistent for the last 5 weeks lifting weights. For 4 weeks I was eating at a slight caloric deficit and scale didn’t move too much but I had some noticeable body recomp. This last week I went back to maintenance for a diet break mostly bc of lack of sleep due to my toddler and was planning on staying in it for another week. Ever since I did my body scan I’ve been wondering if I should just go ahead and go into a bigger caloric deficit(500 kcal) and focus on losing more fat while maintaining muscle. I guess I have a few questions.

1. Is 112lb lean mass a good amount of muscle to have on my body as a 5’8 female? I’m worried about losing fat and I guess looking “flabby” or scrawny with not much muscle underneath.
2. Should I stay at maintenance or even go into a slight surplus to gain more muscle or should I just go ahead and go into a 500 calorie deficit given my percentage of body fat? Since finding out I’m in the overweight category I was thinking it’s more important at the moment to drop some fat.
3. Is it possible to gain a little bit of muscle with a 500 calorie deficit? My thought pattern was that if I keep my protein high, the fat burned would provide an energy source for building muscle. Or do I have that wrong?

Thank you guys!

I have trained without a specific training routine/program for a while, and have made some noticable progress, for example i can do dips on rings with 6 kgs and pullups and pushups with 12 kgs, i know its not much, but thats why I want to create a solid routine, so i can easily follow a plan when doing a workout not just think of it on the place .

I am currently reading Overcoming gravity 2 and have gotten to 93rd page and have read the chapter "Constructing your workout routine" , which in short, gives the different types of splits for training and different approaches to structuring a training routine , which mentioned splits like push/pull, upper/lower, Straight-arm/bent-arm, etc... ,after reading the chapter i understood that these split options are great , but that doesnt include the fact that some people may do some physical activities on the side or as primary training for example runing , team sports and other types of training, which would require rest days. I know he talks about athletes that need specific training, but there isnt really any insides into , how to combine bodyweight training and sports without burning out.(correct me if I am wrong i haven't read the whole book maybe he talks about it later, but at the moment i have not really read anything about it)

In my case the sport is bouldering, and i cant seem to think of a way to combine them and make a optimal split that works for getting me progress in bodyweight training and doesnt burn me out for bouldering training. I am thinking of creating a 6 week mesocycle which would look like this :

• Microcycle - 1 week (Preparatory)
• Microcycle - 1 week (Hypertrophy)
• Microcycle - 1 week (Strenght)
• Microcycle - 1 week (Strenght)
• Microcycle - 1 week (Power)
• Deload / Rest week

But the hard part for me right now, is to think of how to split up the training, for example my group bouldering training is on tuesdays and thursdays, aswell as , i go with my friend on saturdays or sundays ,usually just one of the days on the weekend never both ,but we go depending on if either me and he is free on that day, if either person isnt free then we usually ,don't go by ourselves, so for me without body weight training the week would look like this :

• Monday - Free
• Tuesday - Bouldering
• Wednesday - Free
• Thursday - Bouldering
• Friday - Free
• Saturday - Bouldering (optional)
• Sunday - Bouldering (optional)

When I try to think of how to include bodyweight training, i almost always come to the conclusion of doing upper/lower or full-body, or push/pull split because other splits like push/pull/legs require to have almost all of the week free, for my situation it would leave no rest days. But now, if for example i would do an upper day on monday it would create fatigue on tuesday that would interfere with the bouldering training, so i would perform worse , so maybe i should make the day before bouldering less intense or not train any days that are infront of bouldering.

An idea that i came up that could fix the issue i described in the last pargraph , was that, maybe I could train after the climbing sessions, because i usually dont feel very fatigued after climbing. In the climbing gym in one corner there is a training area, which i wouldnt say is big ,but its decently sized ,has weights and other things that help with body weight training. I think this could be a great option that would get me more training in one day and leave more rest days inbetween.

So could anyone help me create a split, that wouldnt lead to burnout?

And also apologies, if you have a hard time reading, for the terrible grammar and text structure , English is not my first language or native .

I have been big into neck training the past year. I have done a lot of neck extensions/neck curls and noticed a substantial growth both in strength and size. However, recently I have started training calisthenics outside, and I still want to keep training neck and grow the neck. Where I live (Norway) the conditions and amount of snow makes it sometimes inconvenient to do the typical neck bridges (safe ROM). And therefore I have been incorporating neck holds at the top of every set of pullups/chinups, just like Matthew Zlat does on his lighter pulls/chins. I have also started doing "Christ Holds". My question is, have anyone else incorporated neck training into their calisthenics routine and have more specifically have you done it by the neck holds/christ holds? I am just curious on how effective this is compared to your normal neck curls/extensions.

I'm new to this and recently started doing pullups after picking up a doorframe pullup bar.

Needless to say, I couldn't do a single one unassisted.

For a few days I jumped into the pullups assisting myself through momentum to lift myself up with fairly low strain on my arms. I also use this technique as a warmup.

Now I can do about 3 full pullups, making sure I bring myself down slow and controlled. The 3rd one is usually a massive struggle.

The issue I'm having is my back starts to ache, it's a higher back ache than I'm used to, level with my nipples. It aches fairly immediately after doing pullups, and fades away after 2 days.

The problem is that it's a reoccurring cycle, back ache, skip a day, so a couple of sets of 3, back ache again, skip a day for it to heal.

It's seems to be stopping me from making progress.

I figured by now my back would strengthen but I'm stuck in this cycle and not sure how I should proceed.

So I’ve just started body weight inverted rows at a slant , higher level and knees bent. While I’m able to do it comfortably with proper form mentioned in the guide of this subreddit, I’m curious if you’re also supposed to feel pressure on your knees while doing inverted rows?

I understand that knees bent progression takes some amount of weight on the feet planted on the ground flat but am I doing anything wrong or I’m just not used to it/ weak beginner and it’s nothing concerning about my form?

Sorry the tile is a typo

Hey guys, I'm curious of how much percent of bw of weighted dips and pulls should I get before hoping into skills training.

So I started weighted calisthenics, aka streetlifting, before I do any skills. I've been training for almost a year now and my max dip is 50kg 1rm (86% bw) and 27.5kg 1rm pull-up(47% bw). I'm currently 58kg.

I don't really like streetlifting much and just focus on the numbers. I want to start training skills now but I don't know if my strength is good enough.

I mean it's probably okay but I want to build a strong base before training for skills to make my progression faster and easier.

I'm just wonder what bodyweight percentage of dips and pulls should I get before doing cool skills, maybe like FL or bent arm planche.

Ps: I have already achieved the easy skills like crow pose, elbow lever, and L sit. I'm just wonder should I focus on more skill work than strength work.

Thanks.

Video Reference from squat University: https://www.youtube.com/shorts/P0yCe6L7Zcs

• Previously doing regular ATG barbell squats so mobility not a problem at all
• Saw the above video - started one-legged journey
• Did a week of number 3 (in the video) behind the heel squat - it was difficult at first but within a week I progressed to 5-8 reps on both legs with near ATG range of motion (same as in video).
• Now, I have spent a few days trying to do pistol squat (#6 in the video) but cannot do even 1 rep - hamstring mobility is not a problem - I can keep the legs horizontal. Its like as soon as the non lifting leg comes in front of the lifting legs, the latter loses all strength no kidding !! When I am descending, I am scared to even come near parallel. Its not just pistol - any where I place my non lifting leg in front of lifting leg, any strength in the lifting leg almost vanishes.
• This is extremely frustrating, please help.

Hey y’all,

I recently found a steep hill that has a rope tied to some trees down along the way and leads to some train tracks down below. I had the idea of climbing down and climbing up repeatedly as a workout and was wondering what muscles would benefit the most from this?

For context, I use the rope on the way down so I don’t slip, and on the way up I have it by my side, but I mostly just step up almost like stepping up onto a box repeatedly. I’m usually out of breath by the top like I just ran a mile and I feel like it’s a more interesting way to get a workout in.

Is something wrong with me. I’m 27 y/o 5 ft F around 108 lbs. I’m pretty fit I do solidcore, Pilates, yoga, boxing, tennis. But for the love of god I have never been able to do a full sit up without anchoring my feet! Is this not weird? When I flex my abs I feel muscle. So idk if it’s a weak muscle issue? I genuinely feel like my body is physiologically built to not be able to do one lol. I also have very very mild scoliosis but not sure if that affects anything. I’m just confused how I can hold minute planks and do pike crunches etc and not a simple sit up…

Tried getting back into running and did 2 miles yesterday, a mile the day before that and some sprints too but I've been feeling more tired and been sleeping more through the night along with waking up with a stuffy nose that becomes runny then back to stuffy again throughout the day. I've been running in the morning with cold wind with nothing but shorts and short sleeves on so maybe that is a cause? I don't know if I'm getting sick off running but I haven't done anything else really or left my house much

Welcome to the r/bodyweightfitness Daily Discussion! This is the place to post simple questions, anecdotes, achievements, or just about anything that's on your mind related to fitness!

Commonly asked questions about training and nutrition:

• Recommended Routine is the original full-body workout program of the subreddit.
• Fitness FAQ covers all questions related to nutrition - gaining muscle, losing weight, etc.
• BWF FAQ covers many of the commonly asked questions.
• Even though the rules are relaxed in this thread, asking for medical advice is still not allowed.

DISCORD SERVER:

Our Discord server is very active and is truly the heart of the community. It is not only a social space, but it is also a great place for live discussion on training and nutrition compared to the slow pace of reddit! Come say Hi!

---

If you'd like to look at previous Discussion threads, click here.

Hey everyone! First time posting here and I got a question: I have my workout routine noted down on a Google Sheets file, but keeping track of my progress on it is a hassle and it gets annoying really fast.

Can anyone recommend an (Android) app that allows me to upload the sheet in a way it'll understand my routine and I just enter the data for reps and sets each day?

(I know I can just do that manually but, unlike the gym me, the smartphone user me is just that lazy lol).

Thank you all on advance!

Hello! I am a 6’4 192 pound male. A few years ago I went so the gym for about 9 months or so, but with all of the chaos in my life between college, a toddler, work, etc. I haven’t worked out in quite some time. I am by no means obese, as I am in pretty decent shape from my work at FedEx. I’m fairly new to Reddit, so I’m not entirely sure what all necessary information I need in order to get some feedback. About 10 days ago, I started taking 5mg of creatine monohydrate every morning with my ADHD meds, and I feel the best I have ever felt on a daily basis. I try and do pushups and sit-ups every day, but without a strict regime I tend to get lazy and not stay in routine. My muscles aren’t very defined, and I have a small amount of flab on my lower stomach. I’m getting married this year, and I just want to get in the best physical shape I’m able for my special day. My main goals are to have a 6 pack (currently I have very faint lines when I wake up) and to get my arms a little bigger. I’m not trying to get jacked or anything of that sort, but I want to look and feel my best. What at home body weight workout regime (15-30mins daily) is recommended? I have limited knowledge and experience, and am not sure which specific exercises do what, hence why I’ve only done pushups and sit-ups with the occasional plank. Anything is appreciated, and I look forward to hearing some feedback!

UPDATE: I apologize from not being clear in my original post, my ADHD is not what’s holding me back, my meds do a great job, I was just trying to explain that the combination with creatine in the morning does wonders for my body in terms of motivation, thinking, etc. I have a small apartment, and I would be perfectly fine doing exercises on my living room floor. I just would like some specific workouts to do daily!

Hi,

So, just wanted to preface this by saying that I've been working out consistently for 2 years now. I'm still at a beginner level strength based on what I can see from the OG2 book charts (generally around level 3-4). I've also been reading OG2 for programming advice and progression advice (and did look through the subreddit's FAQ and other resources), but I just thought to ask here for some confirmation and extra pointers.

I've been plateauing for a while already with my pullups. I was stuck at 3x8-9 regular pullups and now am stuck at 3x4-5 10kg pullups. About a year ago I was mainly working on increasing my regular pullup numbers, and I actually got to around 3x10 but only ever once and I never was able to push further (3x15 was always my goal). 3x8 has been my average pullup numbers ever since. I experimented with weighted pullups which I've now been doing consistently for the past several months. Unfortunately, I also ended up getting stuck at 10kg pullups at 3x4.

I initially gave myself some benefit of the doubt since I know I tend to analyze progress with a short term lens, forgetting the long-term progress, but I've realized that I genuinely am not making progress anymore. High intensity low reps has not helped to get much stronger nor has trying to push endurance worked.

At this point, I'm thinking of doing alternating weeks of hypertrophy and strength work (specifically for pullups but also for everything else for the sake of balance) since my thought process is that maybe I maxed out my current muscle mass strength capacity(?), and thus to get stronger pullups I need to add more muscle and continue to push strength. Do I have the right idea here? Is alternating weekly between hypertrophy and strength too much variance for progress or if it's okay.

Semi-related to that question is this: I want to do ring muscles ups again (I did it once mid-last year) and I'm not sure if it would be okay to alternate between weighted pullups and L sit pullups during my strength weeks so that I can train for ring muscles ups while doing my regular pullup work. Is it too much variance between alternating hypertrophy and strength to change up the exercise variation each workout during strength week as well?

I'm not sure if this is necessary to put here, but I thought better to put it here than not in case it happens to help:

20M

56.5 kg

172cm/5'7"

Full body workouts 3x a week

I hope this wasn't too confusing, thanks in advance.

I've been trying to grow my calves but I'm having an issue where I cannot feel my calves being hit as much on my right leg vs my left. Also my left calf has noticeably more muscle as well.

Its weird because my right leg is my dominant leg so I would expect it to be the opposite. I can feel my entire left calf working and getting fatigued but my right leg only feels a certain part and I can clearly tell it isn't being worked as much. My form seems to be the same on both and I try copying my movement on my left leg to the right and it doesn't feel the same.

Any tips?

Hello again r/bodyweightfitness, this is my second post today on this sub so apologies if you're sick of me already! As mentioned in my earlier post, I'm taking a temporary hiatus from powerlifting for a few months to focus on heavy strongman sandbag work and supplement that with bodyweight exercises. These will be primarily dips, pullups/chinups, pushups, pike pushups and diamond pushups. Lower body work is covered by the sandbags.

I plan to train 3 times a week with sandbags and twice with bodyweight, so my question is simply: what would be a good way to approach a 2x week frequency? I want to make sure my volume is adequate to drive hypertrophy (which is my main goal with bodyweight exercises) and that my pulls and pushes are evenly balanced. I've heard high-rep approaches like rep goals and circuits are good, but others say that straight sets to failiure are better. Do i need to add any arm-specific movements in there, or are dips and chins enough?

Many thanks for your time and attention!

I can do a pretty rough pistol squat on one leg when my heel is raised on a slant board with quite a high angle/incline.

That's just on one leg though.

On the other leg, I can go down but can't push off and get up.

So, I seem to have two problems:

1. ankle mobility on both legs
2. strength in the weaker leg

The weaker leg has worse ankle mobility, too, as I need a higher incline to get down.

What should I do to get stronger in the weaker leg?

I tried doing one-legged chair sits, but my knee, just below the kneecap, really hurts in the weaker leg when I push off to get up. It feels like it's grinding when I push off to get up.

This is the sort of thing I was doing:
https://www.womenfitness.org/wp/wp-content/uploads/2018/07/singlelegsquat.jpg

I can only barbell back squat with my body weight on the barbell, so I'm not that strong overall in the legs, but my stronger leg seems to be ok for pistols (with ankles raised).

What can I do to strengthen the weaker leg that won't grind on my weaker leg's knee (like chair sits do)?

And what can I do to improve both legs' ankle mobility?

Thanks for reading.

Hello,

I (23m, 185cm, 70kg) want to start full body workout in order to look fit, lean, defined. And most importantly for my physical and mental health. There is tons of information online and I don’t know which one to stick to.

I’ve been to gym but unfortunately stopped and paid for rest of my subscription for nothing. So I think I’ll just try at home and try to use that money for food and diet. I want simple and effective training since I live with other people and dont have my own room. For pull-ups I dont have it at home or anywhere around me. I figure it out somehow later on but now I just wanna start. Is only push ups good enough? I want to add few others too, thanks

Hello. I've been looking to get into calisthenics for a while now. Issue is I'm entirely new and there's ALOT of stuff I need to learn. I don't have the time to be researching 3 hours a day so I'd like to just clear some things up, that I'm not too sure about

1. I see the recommended routine being, well, recommended alot - however im curious to know if it will set me up for things like muscle ups, one armed pushups, archer pushups etc later down the line? I want to be able to do muscle ups atleast a couple years from now (idk how long it usually takes) but the RR seems to have no mention of any skills, or things like archer pushups

2. What is the best, no bullshit free app for calisthenics? I downloaded 8x3 and it seems good for the RR, but are there better alternatives?

3. Should I be aiming to be in a caloric surplus every single day?

If there IS a routine better than the RR, could anyone recommend me it? As a baseline in able to do around 5 pushups and maybe 3 pull-ups at present (I don't know how good the form is, but I tried to follow the cues in videos)

Hi Everyone,

I've got a friend who is currently in jail. He has been morbidly obese since I've known him, but being in jail, he decided to try working out. He's in his 40s, out of shape, and morbidly obese. He wants to do more than just walking, and I can't exactly point him at youtube videos. I was going to send him a copy of Convict Conditioning, because it has very gentle beginning progressions (yes, there are a number of flaws with the book, but things like wall pushups etc might be just about right for him.)

He can't get on the internet, but I can send him books from Barnes and Noble and/or I can write him messages, and give him directions. Where would you start to help someone like this who is trying to turn his life around in a number of different ways, when letters, messages and books sent from Barnes and Noble only (Jail policy) are the only options you have?

Thanks.

Hi there. So, I ve been working out on and off throughout my life but now I started again and want to do it right.

Currently, I ve been working out for almost 2 months with the same program and I have adjusted the exercises in time with more reps, harder progressions etc. I ve combined some yoga, pilates, and calisthenics exercises and it takes me about 2 hours to complete everything.

I workout 4 times a week. Basically, one day workout, one day rest, one day workout and so on. I mostly want to do full body workouts once every two days. Not sure if this is the best approach, but I see progress and will incorporate weights later on.

My goal is strength, endurance, muscle mass, mobility, flexibility.

Note that the program below wasn't always like this. I added harder progressions or new exercises/reps as I felt comfortable.

Here it is:

General Warmup 5 - 10 minutes.

Lunges 4 sets both legs. First set 12 reps (the harder variant where you also go with your foot back and forth, not just forward)

10 - 15 sec rest

Second rep 15 lunges normal. Then, 10 reps, and additional, 10 reps with no rest. I want to eventually do all of them with the back and forth variant.

20 sec rest

Squats - 1 set - 20 reps ( I will progress as I get used to it, my knees crack a bit and don't want to overuse them, the squats don't tire me though)

10 sec pause

Calf raises 2 sets standing on one leg - 20x reps. No rest between sets.

Wrist warmup - palm pulses 10 reps, finger pulses 10 reps, clock movements 6 reps, fist to palm 10 reps, and rollover fists 10 reps. No rest until all are done, after, 10 sec rest.

Cat-cow pose 4 sets - 12 reps, 10, 8, 8 ,- 10 sec rest between each set.

Cobra stretch/ child pose - 2 sets - 12 reps, 10 reps - the variant where you touch the ground only with your toes and palms - 10 sec rest between each set.

Dog-bird pose 4 sets - 12 reps, 10, 8, 8 - 20 sec rest between each set.

Thread the needle pose - one set 12 reps - 20 sec rest.

Quadruped hip extensions, the variant where you also raise your bent leg laterally without touching the ground 4 sets - 15 reps, 12, 10, 10 - no pause until all sets are done on both legs. After, 10 sec rest.

Quadruped hip extensions with fully extended leg 4 sets - 12 reps, 10, 8, 8 - no pause. Rest 10 sec.

Lying side leg lifts - 4 sets - 15 reps, 12, 10, 10 - no rest until all sets are done. Then, 30 sec rest.

Glute bridges - 4 sets - 15 reps, 12, 10, 10 - 10 sec rest between each set.

Butterfly stretches one minute continuously - 10 sec rest.

Knee to chest core exercise - 4 sets - 12 reps, 10, 8, 8 - no pause, core is engaged until all reps are done on both legs. About 20 sec rest.

Bicycle crunches - 4 sets - 12 reps, 10, 8, 8 ( one rep is touching both knees with both elbows) - 15 sec rest between each set.

Seated knee tucks - 4 sets - 12 reps, 10, 8, 8. - 10 sec rest between each set.

Heel taps in a bent knee position (where your feet are lifted and bent, and you touch your heels with hand by lifting shoulders ) - 4 sets - 20 reps, 15, 12, 12. About 10 sec rest between each set.

Sideways heel taps - 3 sets, 20 reps, 20, 20. About 10 sec rest between each set.

Side crunches - 4 sets - 12 reps, 10, 8, 8

Russian twists - 4 sets - 12 reps, 10, 8, 8

Leg raises the variant with bent knees where you pull up and let them down as I can't keep my legs straight completely yet - 3 sets of 10 reps on each leg separately then lowering both, so it's around 90 reps total with core engaged thoroughly.

Slow pushups - 4 sets - 13 reps, 11, 9, 9. Then, About 50 sec rest between each set. I want to keep adding reps in the future.

Diamond knee pushups - 4 sets - 12 reps, 10, 8, 8

Plank hold 2 sets - 45 second hold. Rest 30 sec between planks.

Side plank both sides - 2 sets, 45 sec. About 30 sec rest after each hold.

Reverse plank - 45 sec hold. Pause one minute.

Side plank raises 10 reps both sides

Deadhang with pull-up grip - one minute. Rest one minute.

Deadhang with chin up grip - one minute. Rest one minute

Scapular pull-ups 12 reps.

I want to extend reps and time on all planks and hangs.

Australian pull-ups - 4 sets - 12 reps, 10, 8, 8.

Hand gripper grips - 2 sets - 12 reps, 10 reps. I want to increase the difficulty of the grips and more reps as I adapt.

Now, this workout is challenging and it took me a bit to get here but I feel like I can keep adding reps, time under tension, and harder progressions and even additional exercises. So, I feel this is a good thing.

Eventually, I will add pull ups and other exercises such as pistol squats. What do you guys think?

And what I mean by that approach is progressively overload by increasing reps each session, and then changing variation as you surpass the utility of the current exercise. Quite different from adding weight to the bar each session.

Frankly I think I've just found it very hard to get stronger in this manner, and overall my results are pretty terrible for the time I've been training (years).

The exercises where I have had the most success with and ones were I've stuck to the same exercise variation, while also having spent heaps of my time performing 1-5rm sets because of weight gain.

It seems like the biggest strength gains for me come from developing proficiency with the exact same movement pattern, while performing high intensity sets.

Where as exercises where from the get go I was working at 3x6-8 etc. just seem to progress so much more poorly because I haven't really learnt to maximize muscle recruitment when doing lower reps.

So my shoulder has a deformity and I literally have dislocated my shoulder in the past from just rubbing my newborn babies tummy and picking something up from the ground when I was in a pissy mood.

Long story short, I’m overweight from two babies and wanna lose weight. I was happy being 180 but now I’m 230 and I’m sick of it, I’m sick of being tired, I’m sick of feeling like I’m being pulled down by all this weight and I’m depressed. All I do is take my kids to daycare, go to school, pick them up, clean up, do laundry, cook, clean up again, and there’s always no energy for working out.

Even when I do laundry I watch my arm movements because I don’t wanna dislocate them while doing it.

I even get lazy days I order out and lately it’s been a lot since I won 20k last month. I need help with what workouts I can do or easy healthy foods I can eat with my babies.

Hello, noob here. 17m, 120 pounds, 5'7, no muscle mass. Ordered a pair of rings about 2 weeks ago and have them strung over my doorway pull up bar

I've started doing body weight training around 2 weeks ago, but I am kind of confused as to if I'm supposed to do negatives or easier variations.

For example, I can't do a pronated grip pull up yet. So in my workout should I be doing pronated grip negatives? I can only do about 2 or 3 max until my arms give out (I am weak as fuck.) Or should I do pronated grip jack knife pull ups? Is there a difference?

Same with dips. I can't do ring dips at all, not even close. I can do a support hold on rings for about 10-15 seconds max. Should I do baby dips, with my feet on the ground straight in front of me? Or should I just do negative dips on rings? Or just keep training support holds until I can do them for 30 sec or 60 sec?

Also I'm pretty weak and haven't seen much progress yet, which I know it's only been like 2 weeks. But I'm just scared I'm doing it wrong. Any other advice is appreciated, sorry if this post is stupid.

Hi there, I've recently decided to quit powerlifting for a while and take up heavy sandbags and weighted/unweighted calisthenics. I've got plenty of options for Chest and Triceps (Weighted pushups, diamond pushups, dips), and I know that they are effective. But the only option I really have for direct shoulder work is the pike pushup. I'm not strong enough + too heavy (almost 90kg) to do wall assisted handstand pushups, so regular pikes are my only option. I'll be training outdoors and at home so gym equipment outside of a pullup bar and a pair of parallel bars is out of the question. So my query is simply, how good are pike pushups? Are they effective for stronger, more advanced individuals, or are they really only good for beginner gains?

Many thanks!

Im 15 rn. Joints and all still young and good. I been doing push-pull splitm superseting push with legs and pull with core activity. 3x push snd 3x pull a week(alternating ofc) with rest day on Saturday. Ive moved onto added weight on my push and bodyweight rows(rather weak on pullup but i managed to finally pass the form/back engagement barrier and im consistenty increasing reps). I wanted to increase my strength more quickly so i decreased reps and increased load. My elbow,shoulder and bicep region feel off. Akin to tneodnitis , but it dissapears after like 20mins of non activity but the throbbing/pain comes back when excersizing, it interferes a bit with my workouts but not daily life or anything. So ive been thinking to increase rest days before it gets worse, should i add a rest day after every second or third workout? I think since im not concerned much for hypertrophy mostly strength rn first one is better but what do yall think?

Push Dips-10kg added-3x5 Dimaonds-10kg added-3x5 Decline deficit pushup with paralletes-10kg added-3x8

Pull Pullup-(4,3,2 reps as of last workout) Declined bodyweight row-8kg added-3x8 Hammer curl-10kg-3x8 Supinated curl-10kg-3x8

Core Dragon flag negatives-3x8 Hamging leg raise/knee tuck-3x8 L sit raises-3x8

Legs- Mostly plyometric stuff

I take 2-2.5 minute rest between sets and 3-3.5minute rest between excersizes. I find this to be optimal dor my performance

5'10,72kg

I (17M) an struggling figuring out how to workout right now. I'm 6"0 with around 23 or so percent body fat (Im around 204 lb) and very little muscle built

I want to eventually have a more athletic build (Not body builder more like a gymnast)

I've been doing a lot of pull exercises and lifting 20 pound dumbells pretty consistently

As it stands I don't have a gym near me but I have access to a good amount of gym equipment but overall I am relatively blind on these things. What does this subreddit think?

I'm looking to purchase a Power Tower. Ideally I'd like something that doesn't wobble and where the pull-up station is on the back of the tower.

I've seen the Women's Health Men's Health Multi-Function Power Tower linked in other threads, but it doesn't look like it's available anywhere currently.

Weider Power Tower seems like it might be a decent option although I wonder if it's going to wobble as it doesn't look super sturdy.

I (28f) have recently started calisthenics and I am very excited to continue this journey. I have been going to the gym on and off for years but my focus has been more on legs and cardio rather than upper body so my arm strength needs a lot of work. I have paralettes at home that I have been using for push workouts and a pull up bar (although I still struggle with pull ups a lot). I really want to get stronger but mostly I want to learn a skill, I know the two come hand in hand but I’m not sure of the best approach. Shall I focus on things like push ups, pull-ups etc and then learn skills, or can I start practising now? Will I also get better as I start to lose some weight? I am very stuck on the best way to do this! I am currently doing upper bodyweight workouts 4-5 times per week combined with running. Any advice would be so so appreciated! Thank you

Edit: The skills I would love to learn are handstands on paralettes, L-sit to handstand and the planch :) Would any of these be achievable by the end of the year with consistent training and finding the correct routine?

Hi everyone M27 I used to weigh 330 ibs and have lost 130 ibs. I still have ways to go before I get to my goal weight of 180, and for reference my height is 6ft.

One thing I have been having issues with is that when it comes to squats I seem to be unable to position the bar correctly. I’m afraid that my shoulders feel like they almost can’t reach the bar and it gets to a strange position where it lands on my neck instead of my shoulders. When I can get it to my shoulders it feels very forced and uncomfortable and my mobility seems nonexistent when placing the bar down after a set I feel as if my body is attempting to break the bar and when I can finally lay it down I feel something more akin to discomfort then pain in what I believe is my rotator cuff.

So far I have only been attempting to squat with just the bar.