Bodyweight training - press ups plus what else?!

amandarunning

I know I know I know I should do more resistance training BUT also know I've known that for years and, despite usually being very disciplined, I find it hard to motivate myself to do it as I'm a bit of a cardio addict! I finished Insanity and have noticed big changes in my shoulders, arms, abs and butt (all in a good way) and would like to maintain those and maybe improve somewhat too.

I do enjoy body weight training and on Friday completed a press up challenge of 30 to 1, I love press ups! Took about 35 minutes and totalled 465 press ups. If I needed a reminder about the effectiveness of press ups the soreness for 2 days afterwards was a good one. Usual suspects of pecs and triceps (deltoids seem very strong post Insanity) but more surprising was how sore my abs and obliques have been. Not injured sore rather than post tough workout, feels rather satisfying, sore.

So I got to thinking I could do a serious press up session 3 times a week and then plus...what? Squats (body weight enough?) and possibly chin ups and pulls ups (a plural after pull ups is rather optimistic)! I think my biceps might need a bit of attention but am happy to do some dumbbell curls after/before a cardio session - usually after 3 sets I'm out of motivation to do anymore dumbbell work! Although chin ups would work those?

Could that be a decent all round workout to maintain muscle and strength? Ideally I'll still do 2-3 Month 2 Insanity sessions a week although suffering from a very sore hamstring right now which is keeping me away from the DVD player!

Any thoughts? Thanks.

cwolfman13

look into "You Are Your Own Gym"

Also, you need to think about what you actually want to accomplish with this...just like weight lifting...465 push ups is a bit over the top and completely unnecessary as that is basically working muscular endurance and there are more efficient and effective ways of doing that...if you want to work muscular endurance with body weight just do a few sets of how many ever you can do in a row and leave it at that. Otherwise I would suggest that if you can do more than 10 of a particular body weight exercise, you should move on to a more difficult version of that exercise.

amandarunning

A good question "what do I want to accomplish"...hmmm...

A mixture of fitness and aesthetics I suppose. Aesthetics as the physique as I like to have is an athletic, muscular build. I also like to be strong as that's good for my health and also my golf (hitting the ball further since Insanity). I also like the buzz of achieving a workout goal and really giving it my all and never seem to achieve that from traditional weights.

Muscular endurance is something that would be important to me too...

I'm a bit stuck as to where to go from here I guess. For a few years my exercise was all volume and hardly any intensity - all cardio. Insanity reawakened my desire to work hard and feel the pleasure from that so want to keep pushing onwards.

thebigcb

Prepare to DIE

SIT UP
BURPEE **** Star of the show
PLANK
DIP
LUNGE
MOUNTIAN CLIMBER
JUMPING JACKS
SQUAT JUMPS
THRUSTER **** Another star

jimmmer

I'm a bit stuck as to where to go from here I guess. For a few years my exercise was all volume and hardly any intensity - all cardio. Insanity reawakened my desire to work hard and feel the pleasure from that so want to keep pushing onwards.

As per the recommendation above: "You Are Your Own Gym". Also take a look at: "Convict Conditioning".

If you want bodyweight training with a bit of extra sauce you should probably check out someone like Ross Enamait - he has bodyweight conditioning and strength stuff combined. Rosstraining is his site and the book of his I'm thinking of is "Never Gymless" - I've never read it, but other people have recommended it to me.

Whatever you choose to do, you need to do it in the context of a well laid out programme. You don't want to over train yourself, give yourself tendonitis, etc. Sensible progressions and scheduled recovery should be provided by any good routine (barbell, kettlebell, bodyweight, whatever). Train smart and have fun!

EmmaNilsson77

I do the Convict Conditioning program and I. Love. It. It uses a series of squats, bridges, push and pull ups, leg lifts, and handstands. You start with really easy versions of all the moves and slowly add difficulty. Been at it a little over 3 months so far, and am totally convinced.

http://convict-conditioning.com/wp-content/uploads/2013/06/progressions.jpg

cwolfman13

Whatever you choose to do, you need to do it in the context of a well laid out programme. You don't want to over train yourself, give yourself tendonitis, etc. Sensible progressions and scheduled recovery should be provided by any good routine (barbell, kettlebell, bodyweight, whatever). Train smart and have fun!

Just want to emphasize this...whether you're weight training, body weight training, or any other kind of resistance work, it's important to follow a program, especially if you're new. You will get the best results following a well laid out program that progressively overloads your body.

Mischievous_Rascal

www.startbodyweight.com has a progressive program.

Holly_Roman_Empire

Prepare to DIE

SIT UP
BURPEE **** Star of the show
PLANK
DIP
LUNGE
MOUNTIAN CLIMBER
JUMPING JACKS
SQUAT JUMPS
THRUSTER **** Another star

This is all you need to know. But You Are Your Own Gym is good for progression.

nsemrau

I use a power tower for various pull ups and dips. Both are fantastic body-weight exercises. In fact I'm at the point now where I hold a dumbbell with my right knee to add additional weight. I suppose it's time I get a weight vest...

amandarunning

Some great resources there - thanks guys and gals! Really liking the look of the Convict Conditioning and the progressions which will definitely keep me motivated. I've always wanted to do a full handstand from the floor - without momentum to get my legs up!

Agree wolfman about progression as I have a tendancy to overdo things and then pay a price. Sports massage booked for tonight and concerned my nagging hamstring pain is tendinopathy from not resting/recovering enough.

Another reason the convict progression element appeals.

waldo56

Whatever you choose to do, you need to do it in the context of a well laid out programme. You don't want to over train yourself, give yourself tendonitis, etc. Sensible progressions and scheduled recovery should be provided by any good routine (barbell, kettlebell, bodyweight, whatever). Train smart and have fun!

Just want to emphasize this...whether you're weight training, body weight training, or any other kind of resistance work, it's important to follow a program, especially if you're new. You will get the best results following a well laid out program that progressively overloads your body.

Eh, he who produces a good well laid out bodyweight program will be the first to do so.

Beginners to bodyweight training should focus on 5 things:

Do 5 pull ups
Do a straddle (wide) leg one arm pushup with each arm
Do 5 pistol squats per leg
Hold a wall handstand for 60 seconds
Hold a hanging leg raise 15 seconds

Work toward each of these goals (google is your friend), and pretty much ignore everything else. Work on each during every workout (don't do start on the wall handstands until you can do decline (feet elevated) pushups). Once you are able to do each of these things, you are ready to move on to more advanced programming. To get to each, progress through ever more difficult variations of similar exercises as quickly as you can.

yogicarl

Eh, he who produces a good well laid out bodyweight program will be the first to do so.

Beginners to bodyweight training should focus on 5 things:

Do 5 pull ups
Do a straddle (wide) leg one arm pushup with each arm
Do 5 pistol squats per leg
Hold a wall handstand for 60 seconds
Hold a hanging leg raise 15 seconds

Work toward each of these goals (google is your friend), and pretty much ignore everything else. Work on each during every workout (don't do start on the wall handstands until you can do decline (feet elevated) pushups). Once you are able to do each of these things, you are ready to move on to more advanced programming. To get to each, progress through ever more difficult variations of similar exercises as quickly as you can.

excellent all-round programme.

- three times a week?

waldo56

2-3 depends on your work capacity, recovery, and time.

Most people will follow a pattern where the first few weeks 2 times a week is more appropriate than 3. Once their body gets used to regular training 3 times a week will work better. Eventually as you get stronger, each session will start to become more fatiguing, two times a week (or 3 with one of them being an easy day) will start to be more appropriate again (thats when a split like upper/lower or push/pull starts to make a lot of sense, you go from working 3x a week to 4x a week, but only work each muscle 2x a week).

tennisdude2004

I know I know I know I should do more resistance training BUT also know I've known that for years and, despite usually being very disciplined, I find it hard to motivate myself to do it as I'm a bit of a cardio addict! I finished Insanity and have noticed big changes in my shoulders, arms, abs and butt (all in a good way) and would like to maintain those and maybe improve somewhat too.

I do enjoy body weight training and on Friday completed a press up challenge of 30 to 1, I love press ups! Took about 35 minutes and totalled 465 press ups. If I needed a reminder about the effectiveness of press ups the soreness for 2 days afterwards was a good one. Usual suspects of pecs and triceps (deltoids seem very strong post Insanity) but more surprising was how sore my abs and obliques have been. Not injured sore rather than post tough workout, feels rather satisfying, sore.

So I got to thinking I could do a serious press up session 3 times a week and then plus...what? Squats (body weight enough?) and possibly chin ups and pulls ups (a plural after pull ups is rather optimistic)! I think my biceps might need a bit of attention but am happy to do some dumbbell curls after/before a cardio session - usually after 3 sets I'm out of motivation to do anymore dumbbell work! Although chin ups would work those?

Could that be a decent all round workout to maintain muscle and strength? Ideally I'll still do 2-3 Month 2 Insanity sessions a week although suffering from a very sore hamstring right now which is keeping me away from the DVD player!

Any thoughts? Thanks.

Try www.nerdfitness,com - basic and fun.

sbro32

Bump

concordancia

Look into the programs that rather than just MORE focus on changing your leverage. If you are that great at press ups, you are ready to move your feet off the ground, thus adding more of your body weight onto your upper body.

yogicarl

2-3 depends on your work capacity, recovery, and time.

Most people will follow a pattern where the first few weeks 2 times a week is more appropriate than 3. Once their body gets used to regular training 3 times a week will work better. Eventually as you get stronger, each session will start to become more fatiguing, two times a week (or 3 with one of them being an easy day) will start to be more appropriate again (thats when a split like upper/lower or push/pull starts to make a lot of sense, you go from working 3x a week to 4x a week, but only work each muscle 2x a week).

thank you waldo.

Supadoopafly

Hi,

I mentioned this book in another thread: You Are Your Own Gym by Mark Lauren, it's a brilliant book with lots of exercises. I did them and they left me stiff as anything. I've bought the book twice as I was so bowled over by it I gave my first copy to my gym instructor friend.


Disclaimer: I am just a fan of the book and have no affiliation to the author (cos if I did, I would have a body like his!!!!!!)

amandarunning

Look into the programs that rather than just MORE focus on changing your leverage. If you are that great at press ups, you are ready to move your feet off the ground, thus adding more of your body weight onto your upper body.

Good point as I'm sure I'd just develop elbow issues if I repeated that many too often. Thanks.

amandarunning

Whatever you choose to do, you need to do it in the context of a well laid out programme. You don't want to over train yourself, give yourself tendonitis, etc. Sensible progressions and scheduled recovery should be provided by any good routine (barbell, kettlebell, bodyweight, whatever). Train smart and have fun!

Just want to emphasize this...whether you're weight training, body weight training, or any other kind of resistance work, it's important to follow a program, especially if you're new. You will get the best results following a well laid out program that progressively overloads your body.

Eh, he who produces a good well laid out bodyweight program will be the first to do so.

Beginners to bodyweight training should focus on 5 things:

Do 5 pull ups
Do a straddle (wide) leg one arm pushup with each arm
Do 5 pistol squats per leg
Hold a wall handstand for 60 seconds
Hold a hanging leg raise 15 seconds

Work toward each of these goals (google is your friend), and pretty much ignore everything else. Work on each during every workout (don't do start on the wall handstands until you can do decline (feet elevated) pushups). Once you are able to do each of these things, you are ready to move on to more advanced programming. To get to each, progress through ever more difficult variations of similar exercises as quickly as you can.

I like the look of this. Lots of progression to get to the session you state and good fun too. Googled pistol squat - wowza!!

waldo56

Whatever you choose to do, you need to do it in the context of a well laid out programme. You don't want to over train yourself, give yourself tendonitis, etc. Sensible progressions and scheduled recovery should be provided by any good routine (barbell, kettlebell, bodyweight, whatever). Train smart and have fun!

Just want to emphasize this...whether you're weight training, body weight training, or any other kind of resistance work, it's important to follow a program, especially if you're new. You will get the best results following a well laid out program that progressively overloads your body.

Eh, he who produces a good well laid out bodyweight program will be the first to do so.

Beginners to bodyweight training should focus on 5 things:

Do 5 pull ups
Do a straddle (wide) leg one arm pushup with each arm
Do 5 pistol squats per leg
Hold a wall handstand for 60 seconds
Hold a hanging leg raise 15 seconds

Work toward each of these goals (google is your friend), and pretty much ignore everything else. Work on each during every workout (don't do start on the wall handstands until you can do decline (feet elevated) pushups). Once you are able to do each of these things, you are ready to move on to more advanced programming. To get to each, progress through ever more difficult variations of similar exercises as quickly as you can.

I like the look of this. Lots of progression to get to the session you state and good fun too. Googled pistol squat - wowza!!

Pistol squats aren't terribly difficult to get. A way to progress to them is to sit down and stand up using pistol form, on objects of varying highs (couch, chair, footstools, etc..), the higher the object, the easier the squat, leaning forward also makes them easier. Once you get strong enough you'll be able to do them on the floor.

amandarunning

This seemed a good resource for progression...

http://www.beastskills.com/one-legged-squat-the-pistol/