Welcome to /r/bodyweightfitness! 🏸

So since beginning of the year I started my weight loss journey by eating clean, fasting, being in a caloric deficit and doing calisthenics workouts.

How I currently train: I'm working from the PC at home so I don't get a lot of movement from that so throughout the day I just randomly do pull ups, dips, push ups, squats - I don't follow a workout plan because following a plan makes it less fun for me somehow. I just do the exercises that feel good while still trying to improve like going from normal push ups to diamonds.

I've lost weight from 83kg to 77kg at 180cm / 5"11. Right now it seems like I hit a weight loss plateau. I'm pretty happy how my body changed but I still have a little belly that I really want to lose. So now is the question if I should just continue with my routine to eventually overcome the plateau or eating more calories to put on more muscle.

I want to try to avoid putting on more weight again because right now is the first time that I can do clean sets of pull ups with my current weight. I started adding protein powder to my diet.

What should I do, to get more lean and keep/build muscle mass without bulking and putting on lots of weight again?

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So my workout routine is Tuesday, Thursday, Saturday but I always have 2 days off after Saturday.. is it better for me to just switch to one day on, one day off? So after Saturday I’m back in Monday, Wednesday, Friday.. then Sunday etc etc.. I do a 90 min on average full body compound strength training (Squat barbell, bench press barbell, T-Bar row, Romanian deadlift, barbell bent over row, bicep curl, and then I add in Arnold press Dumbell , hammer curl Dumbell, chest press and shoulder press and daily push ups.. I follow a progressive overload plan and do one-two set max on a couple exercise.. I also straight after I finish my weights (I plan ahead with timing) a les mills 45 minutes RPM. Cycling workout it’s very intense and I burn 500-650 calories.. I do this 3 days a week along with 10-15k steps and 20k steps on my once a month cheat day.. along with a 500-1000 calorie deficit daily while hitting 1g of protein per 1lbs body weight daily.. im doing body recomp and I’m wondering if I’m wasting my time resting 2 days and should move to alternating days so it’s a constant 1 day on off cycle..

hey guys. i'm morbidly obese with a really bad back (herniated discs) and i really want to learn how to get myself back on track and feel better about myself. i've had a treadmill at home but i've never been to the gym in my life. i want to start going now, but i dont really know what to do. i also don't know if i should focus on shedding off some weight first and then start toning myself, or if i should do them both simultaneously. i want to build strength and i hate how weak my limbs are because of my back problems, and i think my bones are weak because they hurt really easily with just a few minutes of brisk walking. i'm currently at 250 and am looking to lose about a 100 pounds by next year. please help a clueless idiot out with any advice.

This may be a long post and I might ramble on as well but here we go. I'm 17 (M) and I have been doing kickboxing for nearly a whole year now. I have had no problems with it before and I absolutely fell in love the first time I tried it. About 3 months ago around my birthday, I finally received my heart rate monitor because of my age. Within that same session of having that heart rate monitor, my heart rate went up to a peak of 201 bpm. For a bit of context, I had to max out all of my workouts with little to no break in between because I had to move on the next exercise. I did lose 700+ calories within that 30 minute time frame. I felt fine immediately after the workout session. However, it wasn't until a couple of hours later where I felt extremely lightheaded and nauseous. It felt like the equivalent of a heat migraine minus the migraine aspect of it. I ended up going to sleep early. Another session I did, it peaked to 197 bpm. In response, I ended up taking a break for 2-3 weeks from working out in order to recover my body. I felt like I was overtraining myself even though I would do this intense workout session once a week. Going to present time, my average heart rate after the workouts would vary around 150-170 bpm with the max being at around 190 bpm. The thing is that I felt like I performed better without the heart rate monitor minus constant seeing of the heart rate going up so high, giving me anxiety. There are different factors that could play a part with my extremely high heart rate during exercise such as my breathing, my feet (since I have flat feet and bunions tmi), and possibly my posture. I want to go into my breathing first. I have asthma but it's very mild and only hinders me when I'm sick. Anyways, at the start of my workouts, I would pace myself and breathing but then throughout time, all of the pacing myself and breathing just goes out of the window. I would be out of breath and stopping, even though the trainers are pushing and telling me to keep going. Let's go into my feet next. I have flat feet and bunions. This makes it difficult because at times my feets will start to hurt since I'm putting the weight onto my feet. Finally, we have my posture. Same with the breathing aspect where I seem to have things under control. Time goes on, I'm tired and my posture is in a more slumped position while still being upright. How do you guys feel about this? Am I going crazy or is this something to be concerned about?

i've started doing dead hangs, but i noticed a strange kind of sensation in only my left forearm whenever i hit the 40 second mark. at first, i got a bit alarmed cause i thought i tore something so i dropped down. but my arm seemed fine, just a bit sore.

it feels like a cold, ripping feeling. almost like the muscle in that area was being pulled apart vertically. that region of my arm in particular would be more sore than the rest after.

it doesn't feel like anything i've felt before when working out so im kinda curious to know what it is. anyone else experience the same thing? is it just muscles doing its normal muscle thingy?

(20M) 5’8 129lbs Pretty much all i workout is my arms cause they’re super skinny, you may say i need to gain more weight but I don’t think I can as my metabolism is wild and i could eat endlessly and would still look skinny

I’m honestly fine with the way my torso and legs look (pretty much my whole body) besides my arms, they’re like sticks.

I do various arm workouts at least 5 times a week (id say i lift about 80-130 reps daily) still nothing, and yes i eat a lot of protein.

the only thing i really noticed is on dumbbells i used to struggle with 15 lbs now they’re easier, am i just weak??

Am I doing something wrong? please help

edit: i’ve been reading everything thank y’all for the advice, some of my take always are i’m not eating the RIGHT things and that i need to train with heavier weights since the ones i’ve been doing are getting easy (correct me if i’m wrong plz)

I want to tell this to someone but I have no one to so here I am! One of my goals is to be able to do the pistol squat. A little background: I’ve been lifting weight since late January 2022. I’d say I’ve gotten really stronger and I added at least 25 pounds since then. BUT I never once had a dream where I was working out or achieving any of my weight lifting goals. Around very early December last year, I hurt my lower back doing pause deadlifts. I’m not fully recovered and I still have sciatica from it. So I’m not really able to squat and deadlift like I used to. Before I hurt my back, I’ve been really considering calisthenics but never really started it. Now that I can’t really do compound movements, I have really started beginner calisthenics last week (this sub has really been helpful btw). Even before I hurt my back, weight lifting started feeling boring to me. Now that I started calisthenics, I’m feeling the same excitement I felt when going to the gym for the first time in 2022 and now I look forward to working out more. I used to do x4 days a week but now I increased it to 5 days. I’m working towards the pistol squat. But turns out I have poor ankle mobility, hip mobility and balance (yikes). Last night, I dreamt that I did the pistol squat for reps on both legs. I WAS SO HAPPY. Imagine my disappointment when I woke up. I didn’t attempt it when I woke up lol cos I knew I’d be even more disappointed. I’m looking forward to being more mobile and flexible and I’m really excited for my calisthenics journey! Thank you for reading!

I'm not sure what all I can do with a "dip" station. I want one solely for doing rows. To me it's more of an upside down pushup station. Horizontal pullup station. Hugging muscle station.

So other than that and dips, what can i use it for? Can it help me with core or legs at all?

I train call for about 4 years now (on and off because of injuries) and I don't rally know how to set up a really good workout. I train for strength (explosiveness, but I also want to gain endurance and do things like muscle-ups) not for asthetics just so you know. So, how do you guys train? I don't need exercises or a complete workout, but things like: how many days should I train, how many sets per muscle group, should I train every set to failure or how many reps should I do? Should I first focus on for example explosiveness and later endurance and strength?

Just give me any advice you have it's always appreciated.

Btw I posted this in another sub too so don't wonder if you see it twice.

Hey all, just looking for some basic advice on a schedule I put together. Its mostly for overall health and fitness. Years ago had back injuries that really set me back and I'm finally strong enough(with lots of PT) again to start pushing myself(safely) with resistance training. My biggest question mark is what to do on my off days, but really just want to incorporate flexibility/mobility/balance into my weekly schedule.

This is the plan right now. I have around an hour daily that I really dedicate towards fitness.

Monday - AM warm up and RR(with calf work)- PM static stretch routine.

Tues - 60 minutes of low intensity bike

Wed - AM warm up and RR(with calf work)- PM static stretch routine.

Thurs - 30 minutes of moderate intensity bike

Fri - AM warm up and RR(with calf work)- PM static stretch routine.

Sat - HIIT for 5-20 minutes

Sun - Relax

Is this pretty reasonable? Should I throw in some yoga or something on my off days? I'm open to suggestions. Thanks all.

hey y’all, I jus started working out around 7 weeks ago doing push-ups and planks. couple weeks ago I moved onto a 40lb bucket with rocks in it for curls etc but was wondering WTF is the deal with pull-ups.

for the last 2 weeks I haven’t been able to do even 1/4th of one pull-up but woke up this morning and done 3 with ease, now I can barely do 1 without my forearms feeling like a hot knife got stabbed through them lol..

I’m so excited that I can now do pull-ups but how is this so? I’m 6’2 155-160LBS and never left my room until a couple months ago. I see many ppl training months on end and I can’t help but to believe it has something to do with consistency, the last few days I’ve really been overloading my body with multiple different exercises till failure

F19, 165cm, 71kg (more or less, has sometime since i saw)

Hey guys! I have a question. I'm trying to get into pull ups. Starting with hanging on the bar. I have an iron bar at home.. like really iron, not the ones you buy on amazon. So my hands slip easily, hurts more (calluses) and such . If I put a clothe helps a ton, I grip better, hurt less and stay more time hanging

BUT I dont know if the culprit is the iron bar, or my lack of strength.. And i want to get into streetworkout later (so, pure iron bars). Should I force myself to grab the bar directly, or not?

If not, do you have some tip? (like what could I use. Clothe still not very good, and i'm low budget)

Thanks

Hi everyone,
I've been committed to my workout routine for about 1.5 years now, but over the past 6 months, I've been struggling with a wrist injury, which I suspect is due to pull-ups since that seems to have the most impact on it.

In order to reduce stress on my wrists during pull-ups (but also most other exercises), I was thinking of getting a pair of versa gripps. Does anyone here have any experience with these grips for pull-ups, and would you say they indeed reduce stress on the wrist to help me with my injury?

Thanks in advance for any insights or advice you can offer!

Hi all, noob question of the year incoming.

Bit of a background, I'm a blue collar worker. spent ten years in the trades as a young'n. Moved to office work 3 years ago, put on a few lbs then I yearned for the tools and moved back to the trades about 12 months ago.

In the past year I've lost about 15kg / 33lbs due to my physical work. I'm also on medication for other reasons which leaves me with a diminished appetite. I don't really want to lose anymore weight than I already have. My BMI is right in the middle of average as of now.

I also notice that at the end of the working week that my muscles are aching all over (arms, forearms chest and shoulders mainly). Then my medication has worn off and I eat like a gannet at weekends.

My question to you is could I consider these work outs? And can i start exploring the use of whey protein? (did I say it right?) I'm not really interested in getting the perfect chiseled body or anything. I just want to capitalise on this 'exercise' that I get through the week.

I realise that people have strict routines to train their bodies evenly through the week. But that's not my desire, I've never been a gym bro and probably never will be. I just wonder if I can put one and one together and gain back some mass that I've lost?

Thanks!

so ive read a lot of stuff advising against running in weighted vests outright (due to stress on joints). however im wondering if i were to say add weight as i lose it would it be safe?

for example i was around 210 when i started training, im down to around 205 now and hoping to cut towards 180. if i were to add weight up to that starting weight would it be alright on my joints or would their be issues with weight distribution etc?

not sure if my specific proportions would impact this at all but if it does im around 5’9 205.

A friend of mine which is pretty jacked (and natural, he does have some fat but as he has such developed upper body muscles he still looks great) told me that I should just do weighted chin ups and dips in the 8-10 rep range until I reach around 50% my bodyweight.

He states that this way and with a bulking diet it is impossible that my upperbody doesn't grow a lot and I almost "mutate" compared to when I was doing unweighted chins / dips (basically 1 week ago).

Do you think its true and its as easy as this? It kinda makes sense to me cause he emphasises in the 8-10 rep range, contrary to most people's advice which are lower reps like 3-5 and even singles "just for PR". He says in the 8-10 rep range with controlled technique, any progress you make is pure muscle growth and that those two exercises develop the perfect muscles for V shape with big ass arms.

Check it out --> Recommended Routine Skill tree
You will find there almost all of the execises mentioned in the RR. Each exercise has a datasheet with:

• Demonstration video.
• Technique and Form tips.
• Muscles used and joint movements.
• Skill tree links with other exercises (including many that are not mentioned in the RR)
• Other similar exercises (= similar movement patterns).

Calistree.app is a library with over 1300 exercises which I’ve been working on for the last 4 years and it's completely free. I posted about it last June and it received absolutely amazing support from this community, so I thought you all would be interested to know that it’s been continuously expanding (300 exercises added since June), that all previous feedback has been integrated, and that it now has an objective for the RR!

This is a tool for everyone to use and I’m always happy to improve it, so please let me know what you think :-)

Ok, so I'm doing calisthenics for about a year and a half now. for the past 6 month in tthe case of pulling I did mainely 5x5 sets of weighted ring push ups, going from 10 kg to 17 kg. I'm feeling unsatisfied with my prograss, and starting to question if maybe i'm not big enough (after listening to fitnessFAQ podcast with sturno). Also 3 months for now i'm going to be off for a couple of months for a trip and not going to be able to carry weights with me, so I thoght maybe changing direction is a good idea.

So i'm thinking maybe I should stop persuing my 40% body weight pull up goals and start working on higher reps, and maybe set goals for high reps. but It's a hard one for me to quit a goal without achiving it, so I'm thinking mabe for the next months to do a bit a both- a day of weighted pullups and two days of body weight.

Do you thing this is a good idea? or should I do only stay with one dicipline? maybe I spred to much and will achive mediocre results.

Thank you!

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I have no experience building things, so I want to start with something simple like this:

https://imgur.com/O1ZslwG

I'm going to show a carpenter that image and ask for some good quality, treated wood posts. Then just going to follow some youtube tutorial on the actual build process and try to do it..

If I'm successful then I'll probably start expanding the park, maybe add monkey bars or something..

My question is, what should the heights of the pull up bars be if I want one of them to have rings and the other for different pull up variations? (I'm like 175cm tall)

Also does anyone have any advice? Like thickness of the bars, distance between dip bars, a different structure all together etc..

Thanks

This is something I have been questioning for a while. I am defining gtg type training as any type of training with sub-maximal sets throughout the day, not necessarily consecutive days,

Lets say I want to train pull ups and I have a max of 4 clean pull ups. 3x3 with 5 minutes rest might be viable. 5x2 with 5 minutes rest would probably be better quality. 12x1 with 5 minutes rest is also an option.

What if I did one rep every half hour for 12 hours? 24 reps for a training day, 72 reps a week, but potentially less fatigue than what I'd get from 3x8 10 second negatives. I could even do 1 rep every 20 minutes instead. I could probably do this everyday, but i'd probably get quite sore. I could comfortably do this every second day without getting sore, and maybe i'd benefit from the neural adaptions that come with practice, as well as allowing my body to properly recover.

Simply, I am wondering which approach is going to lead to the largest increase in rep count in the shortest amount of time, while avoiding injury. Does more reps = more better?

The gap between 3x8 10s negatives and sets of pull ups is quite large, doing pull ups till you cant, then doing negatives as a set doesn't seem ideal to me. Consequent full pull ups in the next sets have reduced quality due to the fatigue from the negatives.

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.

I can't think of a more well-rounded and nearly perfect compound movement than the inverted row, which often plays second fiddle to the flashy allure of pull-ups.

The low barrier to entry, the endless scalability options by tinkering with the feet elevation or adding extra weight in the form of a weighted vest, and the postural improvement it provides by substantially strengthening the upper back and rear delt muscles.

It likely has the best stimulus-to-fatigue ratio as well, since the negligible systemic fatigue barely impedes performance in other movements, and working up to 30 perfect and controlled chest-to-bar rows with a pronated grip at a bodyweight of 205 has yielded some pretty respectable back thickness and width. I went from 181 cm to 182.3 cm in height due to the improved posture from incorporating rows into my routine.

I personally believe that beginners should focus on mastering these before they even contemplate jumping to the evergreen pull-up.

I’ve started a basic body weight regimen I found online where I do pull ups, push ups, lying leg raises, dips and finally jump squats. I am supposed to do them as a circuit with minimal rest between each type of exercise and repeat the circuit 3 times.

Every time I’ve done this I am very lightheaded and need to lie down when I am done. Totally spent. This bad feeling lasts for probably half hour. I feel fatigued and like I don’t want to speak but just close my eyes and rest.

If I leave jump squats out, it doesn’t seem to happen.

I am fairly sedentary (desk job) but I am not a stranger to the gym. I have worked out 1-5 times per week for quite some time (years) doing mostly running or a form of resistance training. I’ve never had this issue pushing myself very hard on heavy barbell type lifts or running a few miles.

So my question is, do jump squats do this to anyone else?

One thing I have noticed is that I do hold my breath when doing body weight exercises probably too much, but I find it difficult to maintain tight core/form if I’m breathing out every rep. So I tend to bang out pull ups or pushups while holding breath. I can do more reps if I hold my breath a lot. Any tips here? Maybe I’m just weaker than I think I am and I need to do fewer reps while breathing more?

I follow thenx on YouTube and like that style of workouts.

I do cardio 3-4 times a week on average, sometimes less when taking a break maybe just once a week.

I like this style because there is so much to work with.

Jump rope, jumping jacks, high knee taps, butt kick, mountain climbers

And even plank jumping in and outs as well as burpees and such.

I do prefer this over running for it's convenience. I prefer doing this in door instead of going outside to run although I do outside and do walks very frequently as well.

Is this sustainable? Should I invest in a stationary or bike or something instead? Or do I really need to start running

Lemme know you opinions please

So the muscle group I am specifically referring to is my abdominal muscles but I suppose this question goes for any muscle really. I’ve trained my abs to a size that I like and I don’t want them to get much bigger and make my midline blocky. I’m perfectly content with their size now. I know that you can maintain muscle mass without a super high level of effort, so I’m wondering if I stop directly hypertrophying my abs (or at least just lower volume) if they would maintain their current level by being indirectly trained in all of my other calisthenic training. I do a lot of things where I’m actively engaging my core so it seems realistic but I’m curious what people think or if anyone has done something similar themselves.

So you've dialed everything in, diet, sleep, rest times, etc.

Now you're waiting for the progress to come, but at your current trajectory, it'll be years before you reach beginner goals, 3x8 push ups, 3x8 pull ups, etc.

It's really not hard to ensure you're doing the basics right regarding diet/sleep/rest times, the information is all readily avaliable on the internet.

Basically my complaint is that for me, it's taken 6 months to add 5 reps to pull ups. Yes my form has improved and my weight has gone up, but combative to anecdotal reports here, it's very slow progress for a young male. Similarly I've gone from 3x5 knee push ups, to 3x5 1 foot incline push ups in 6 months.

I am certain I am not inhibiting my training in some form, I'll detail my diet/sleep etc. If someone is really interested, but I've already discussed it with people many times before.

The thing I don't understand, as someone who often works physical jobs on and off, when I go from not working to working 40-50 hours a week where I'm digging, dragging things all day I will feel absolutely terrible for a month. My body will continually hurt, I'll sleep 9-10 hours a night, and I'll eat almost 5000 calories a day from the amount I'm expending. Then all of sudden it'll feel way easier, I'll put on noticeable muscle quite quickly, and feel a lot stronger and continue to get stronger from that point onwards (up until I stop again, it's always temporary).

The strongest I've been is from laboring, but the most consistent I've been is with bwf, but I don't see the same progress with it. When I was a teenager I'd be labouring all day, come home, then I'd do do pull ups/push ups throughout the evening, and I didn't take rest days. I was far better at bodyweight exercises then than I am now.

I'm not suggesting borderline overtraining is a good idea, but I'm not sure if the standard training model is working for me. Alternatively, maybe my expectations are just way off?

I've also always thought that 3-4 x sets of an exercise 3-4 x times a week seems inconsequential when viewing it as practice. Anything I've done that I've felt very capable of was something I did everyday, multiple times a day. I understand this is strength training, but when getting back into labouring I always start off working near failure all throughout the day, but usually it gets rapidly easier quite quickly with the amount of practice you're getting.

Any thoughts?

Lately, I've been designing a routine of my own and I want to share it with all of you. Minimum equipment required (bars and rings). Any constructive criticism is welcome, as any note about it (sets, reps, rest, superset combinations, overlooked muscle groups/exercises, etc).

Take it, modify it to suit yourself. Whatever you like to do with it.

I've trained last years with a PPL split. I've never been too strict following a program or tracking my progress (although I've done it several times). For me, it is more about making it sustainable, easy to stick to and consistency-attainable. So I can switch it, try new things (although 90% of what I do is Basics) and stop/retake it at any given time.

In my pursuit of a well-rounded workout that is grindable, repeatable, funny enough and injury-free (as much as it can be) I stumbled upon K-Boges and with my own ideas I came up with this new workout program.

My objective is to follow a simple and complete routine that can upgrade my fitness slowly but surely. I am in no rush at all.

- 4 different workouts

- Total time per workout: 50-60 minutes (already tested)

- 3 sets per exercise (personal preference, this way it doesn't bore or fatigue me much)

- 90 secs rest between sets (take a small break within the superset if needed)

- Progressive Overload: Every third time I'm doing the same workout I will increase by 1 rep the first set of every exercise

Example:

Workout X - Day 1: Pull Ups 3x7

Workout X - Day 2: Pull Ups 3x7

Workout X - Day 3: Pull Ups 1x8 + 2x7

Workout X - Day Y: Pull Ups 3x8

Workout X - Day Y+3: Pull Ups 1x9 + 2x8

- Strictest possible form every rep

- Try to pause at top & bottom of every rep

- Everything is a Superset (except the set <Legs + (Biceps+Triceps)> which is a Triset(or whatever lol))

- I'll do one workout after another. Any given week I might do 3 of them, and any other given week I might work out 7 days out of 7. I don't mind about it. Set a goal for yourself if it is useful for you. I just want something I can follow from where I left it.

- I don't plan on doing any cardio. Supersets are enough cardio for me. I might go for a run maybe once a month or something like that. That's it.

- I've been doing it for 2 weeks now and fatigue is pretty maneagable for me. I'll take a rest day anytime if needed.

TEMPLATE!

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https://imgur.com/a/LW0s4hG

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Cheers!

I've been starting some cardio exercise a few weeks ago just to improve my health. My resting heartrate routinely hits 50-60s and bounces between 70-80 during everyday activity.

However, I've been using an Apple Watch to keep track of my heart rate. I've pushed it as high as 190 before during sprints and often to 160 for jogs. But whilst my heartdate drops by 30+ beats after exercise for the first minute, it stays stuck at plus 100 for more than an hour before returning to normal. (In one case 130 but I was quite stressed out at the time).

Is this something to worry about or just a natural consequence of starting more extensive exercise for the first time in a while?

I am doing calisthenics from past 2.5 years. I peaked pull ups at 15 reps in a row 3-4 months back.

Then i decided to add weights to pull ups and currently able to 10 reps with added 10 kg weight.

But when I tried to do bodyweight pull ups I am shocked that I could do only 10-11 pull ups in a row. I tested my self on different days after full rest and even then I could not do more than 12 bodyweight pull ups in a row.

Why is it so that I can do 10 pull ups with 10 kg weight but only 1 or 2 more bodyweight pull ups ?

i am working out for about a year and when winter hit i started working out from home instead of my oustide gym, where i did pull ups and chin ups pretty well. when i started working out from home i was getting pretty demotivated for back because i couldn’t do much or atleast i thought, so i stopped working out for 2 months and did martial arts instead. now it’s about a month that i’m working out seriously again and i am in need of good back excercises with some dip bars (no aussie pull ups are too easy for me and i can’t even feel my back) and some 4kg weights that i ususally put in a backpack and do one arm curls with.

since it’s not working really well i need some lats and upper back excercises that i can do with the things i have and maybe relative to my strenght (about 10 pull ups) if someone could help thank you