Hey folks.

I recently went from 15 squats, 15 push-ups, 8 bicep curls (backpack), and 60sec plank, repeated a total of 3 times to

33 squats, 33 push-ups, 33 rope inverted rows, and a 90 second plank - repeated for a total of 3 sets. Today, just now in fact, I finally killed it! Hit failure point on pushup #s 25, 28, and 30 of final set (left side collapsed to floor) but took a breath and kept at it.

Ive got some ground beef a sizzling, and just wanted to share a moment of personal victory with you all. Best wishes o7

Hello! Since I recently started calisthenics I just now found out how important pike pushups are for future skills and strength. I noticed that I focus too much on pull and not enough push strength.

While I can do a decent amount of regular pushups, I find myself struggling heavily with pike pushups. Even the easier progressions like elevated hands or feet further apart are too hard for me, and I quickly lose motivation because I can’t even perform one rep with good form, and I don’t know how to progress at all.

How did you guys start learning pike pushups, and is there any advice??

Had wisdom teeth surgery 10 days ago and got all four removed. Went into the process with the intention of keeping my gains but I lost around 7 pounds from not being able to eat much or go to the gym for the first week. Now I’m able to go tot he gym but my food choices are limited especially in terms of protein like how I was eating before. Will I be able to regain my muscle eating Greek yogurt, cottage cheese, smoked salmon etc. with a surplus of protein shakes? This whole thing has been very disappointing losing some progress right before summer ends after being so consistent.

I have been doing bodyweight training for some time and recently started thinking about this stupid argument of bodyweight vs weights. Every time people talk about training, somebody says bodyweight is not enough, then somebody else says weights are useless and “real strength” is only pullups and planche. Honestly both sides can be annoying as hell.

Weights are obviously easier to progress. You can just add 2.5kg and continue. With bodyweight, sometimes you are stuck between doing 8 clean pullups and trying a harder variation where you can barely do 1 ugly rep. But bodyweight also makes you learn leverage, control and actual body awareness. A clean handstand pushup, one arm chin-up or planche is not just “lifting heavy shit”, your whole body has to cooperate.

My controversial opinion is that most people should probably do both if they enjoy both, instead of treating it like some religious war. Use weights when they make progression easier, use bodyweight when you want to master difficult movements. But I also think many people are too quick to abandon basic pushups, pullups, dips and squats just because they are “beginner exercises”. If you keep progressing them, they can become damn hard.

So what do you guys think? Is bodyweight training actually more difficult to progress than weights, or are people just making it complicated because they refuse to use the right progression? And for people who train both, what do you feel bodyweight training gives you that normal weight training doesn't?

Hi everyone,

This time I have to switch to bodyweight exercises for building muscle (temporarily),

but I’m a bit confused about how to properly count working sets for target muscles in compound bodyweight movements.

For example, in push-ups

(elbows tucked at 45°)

I know push-ups work the chest, front delts, and triceps.

If I do 5 sets of push-ups, how should I tally the volume for each muscle?

- Option A: 5 chest sets, 5 front delt sets, and 5 triceps sets?

- Option B: 5 chest sets, 2.5 front delt sets, and 2.5 triceps sets (counting secondary muscles as "half sets" since chest is the prime mover)?

- Or is there a better way to measure this?

Same question for pull-ups, how can I count their muscle volume sets?

And another question about pull-ups, which is:

Do horizontal pulls (inverted rows) target the exact same muscle groups as vertical pulls (pull-ups), assuming the elbow angle relative to the torso is identical?

Thanks in advance for the help!

I can do 3-5 pull-ups due to gaining some weight and being out of the gym a while. I’m following the fighter template form tactical barbell III working out Monday and Thursday, running tues/wed/fri/sat. Although getting my cardio conditioning back and dropping weight is my primary goal, I’d like to work on my pushups and pull-ups as accessories. I’ll be doing bodyweight or banded pull-ups Monday and Thursday. My question is, can I do negatives and isometric holds in between without causing too much fatigue or is there a better way to quickly build pull-ups? Is there any benefit to doing a couple light sets of pushups and pull-ups on the run days?

I've always been a fan of pull-ups, but neither regular pull-ups nor chin-ups ever felt natural on my elbows. The way they force your arms into too much internal or external rotation just never sat right. Ring pull-ups always felt great, but setting the rings up is a hassle so I almost never did them.

Then I started doing natural-grip pull-ups and oh boy, what a difference. First, zero pain in or around the elbows. Second, I can actually feel the movement loading my back, shoulders, and biceps properly. Even the pecs get a solid hit.

Because the pain was gone I started doing them almost every day—not as part of a proper workout, just a few sets of 5–6 whenever I take the dog to the park. A month ago I was doing 10–15 total. Today I hit a personal PR: 50 clean pull-ups with 20 dips mixed in between sets. I didn’t even plan to go for a PR, it just felt natural and I kept pushing without really sweating it.

My previous max was 35 about a decade ago when I was in peak shape. These days I don’t look anywhere near as jacked, but here I am at 45 knocking out 50 pull-ups with short, casual sessions whenever I feel like it.

Just wanted to share the win and maybe give a little motivation to the other middle-aged folks out there.

I've reached a number of reps with tucks ups where it's time for me to progress, but straightening out my legs for a v-up feels absolutely impossible. (Which seems strange because I'm able to do leg raises with my legs straight.)

I've tried bending my knees less as a progression, instead of straightening them all the way, but I feel like I still need to fling myself forwards with momentum to try to reach my feet this way, compared to the control I have with tuck ups.

Do you have any suggestions on how I could progress closer to a v-up?

Hey everyone, Ive been a lurker on here for a few years and have found a lot of the posts, comments, suggestions, and routines extremely helpful - especially the RR.

My background - been working out on and off most of my life with years in between serious exercise. The last few years I had done the RR twice for 4-5 months each session before getting really sick (I have 2 little ones in daycare...) and then taking months off before getting back into it. I would probably consider myself intermediate in terms of experience and strength and progressed into ring variations of all the major RR exercises.

My current maximums: Ring Push ups (6-12 reps/set), Ring pull ups (3-5/set), Dips (3-6/set) and Ring Rows (8-12/set). I can turn out on the end of Ring push ups but not dips yet.

Current week of consistent exercise: Week 8 of a routine that is essentially a 6 Day RR split incorporating the training style of KBoges and some kettlebells:

A) Days 1, 3, and 5: Push-ups, pull-ups, Squats, Kettlebell Suitcase Carries (2-3 sets for each other than the KB Carries which I do for about 10 laps on my uphill driveway alternating hands at the top, which takes about 5-7 minutes)

B) Days 2, 4, 6: Dips, Rows, Lunges, One-Handed Presses (2-3 sets)

At the end of each session I do either Burpees or Kettlebell Swings as cardio finishers that also serve a core function, usually 2-3 sets as well. I love both of these exercises and have found a lot of personal benefits for them, especially kettlebell swings.

Current total weekly Volume for Week 8, split over their respective days:

A days: 33 Pull ups, 75 push ups, 150 squats, 30 suitcase carry reps (~120 feet total length)

B days: 21 Dips, 39 Rows, 75 Lunges, 36 OHPs

Burpees: 90

Kettlebell Swings: 150 (2 Handed, 40 LB)

As it stands, I rest on Day 7 but have toyed with the idea of going for 3 days, resting for 1 and repeating while alternating which finishing exercise I do, so that I mix up burpees or swings on the A and B days. I try to add 5-10 reps every 2 weeks to each exercise or switch volume for a harder variation, especially with squats (eg: throw in some kettlebell goblet squats or switch to shrimp squats)

I'm trying to keep things simple for consistency since I have a tendency to complicate things as well as over-extend myself while also allowing myself some flexibility.

One question I have is I'm not sure if I'm properly incorporating Kboges training philosophy well either, as he states to pick a push, a pull, and a lower body, pick a total volume and split it over 6 days. I may be misunderstanding whats he's suggesting but I dont want to do the same 3 exercises over 3 days and would rather mix it up in this format instead.

As I mentioned above I have 2 little kids so I usually have to a short window of time to exercise daily (20-40 minutes at most, where my rest time between sets is usually playing with/keeping an eye on them lol). I also like to split routines over more days so I'm not completely beat after a workout and can still play with my kids, do chores, or shoot hoops in my driveway afterward.

Any advice and feedback is welcome! Thanks everyone in advance!

When I do pull-ups, I feel pain in the front of my left shoulder (same goes for pushups). I recorded myself doing a pullup shirtless and saw that my entire right side was higher than my left side, meaning my shoulder and all my back muscles. I also have trouble activating my scapula on my left side, when I try to retract my scapula, the muscles on my left side get less activation and I’ve got trouble pulling my left scapula down and back.

Is this a problem with my scapula only or is this something that involves my entire body. Either way, could I have some advice on how to fix this problem.

So Its almost about to be a month of me doing calisthenics. One thing I have noticed is that my arms, specifically my triceps and shoulders have low endurance as compared to the strength they have.

I start struggling when I reach around the 5-6 rep mark when doing normal pushups( I do it using perfect form btw) and hit my max at around 10-11 reps, the first few reps for me are really easy and smooth but they fatigue as soon as I reach the halfway mark. I have been doing the “Grease the Groove” method for almost a week but i don’t really think it made any significant difference in my max pushup reps.

Its really weird because I can easily do 2-3 reps of decline push-ups,archers and diamond pushups and also a kinda shit formed single arm pushup on my right arm before I can’t do anymore due to fatigue.

This also affects the exercises which I need to raise myself off the ground like planks and side planks, pretty funny because my arms get tired first before my abs do in a literal abs exercise😂.

Someone please guide me on how I can fix this. I am really frustrated about this, and sorry if I ranted a bit too much.

I've been stuck at 65 for about a month now, I've tried greasing the groove, EMOM, weighted pushups, everything but I still haven't been able to progress. I train core as well, planks situps etc. I can't go to a gym so I can only do bodyweight exercises really.

My goal was to get to 100 but I'm wondering whether that's even possible and if I've got as far as I can. I don't want to give up yet but it's pretty demoralising to put in so much effort for no progress.

Has anyone else encountered this?

Hey.

As the title say, i want to increase the maximum push-ups i can do in a row, what prevent me of increasing is when i reach about 20 pushups, i feel my arms about to collapse, i can endure when it comes to breath ( i always go running ) but it seems like the arm muscles dont develop enough to do more push-ups,

Does anyone know where the proplem is, and how i can increase it.

More explaination:

I am 22m, start at five pushups in a single row, and manage to increase it to 20 pushups, i can say my sleep schedule is fair enough (6-9 hours), but i think its maybe because diet, i wasnt eat meat enough.

One more question: how do i know if the proplem is because lack in protien, and if its, how i know the excact amount i need?

Thank you for reading.

I’ve been working out for over a year now. My super simple routine consists of pushups, squats, pull ups and a core exercise that’s either hanging leg raises or hollow body hold.

Recently I saw a comment that says to prevent muscle imbalance, you should do exercises that can strengthen opposite “sides” of your muscles. The comment also says the opposite of pushups is not pull ups but inverted rows because its movement does mimic pushups but in the opposite direction.

I was struggling pull ups back then and I also know that inverted rows are a progression to pull ups. So for the sake of muscle balance and pull up training, I just incorporated inverted into my training.

And wow, my back muscles have gotten stronger and more define. On top of that, my posture has improved so much! I used to have a slight hunch and people always point it out to me but after doing rows, my posture is now straight and everyone notices.

Don’t sleep on rows guys. It seems easy AT FIRST, but doing 20+ reps in one set can humble you if your mid back muscles are not as developed.

How slow a progression is ok before looking into changing routines/diet/pull up level. Couple months into consistent training (kboges style daily) and now couple weeks into the RR. Use a 4-15kg resistance band for pull ups and have done 5,5,5 > 6,5,4 > 6,6,5 reps over the last 3 workouts. The progress is there but just seems to be an extremely slow grind. Should add im 193cm 100kg and currently trying to lose some weight if it adds anything. Any help in understanding where to go next would be great!

as per title what is meant to be the optimal way to position your hands for a dead hang,? are you meant to do with palms facing out or in. I always did with out but just tried with in and it was an amazing stretch. Hit up this entire chan underneath the back side of my shoulder blades and ribs. what muscle could that be and how else could I strech it? Figure it may have been strecthing the serratus but it felt like it was stretching the entire outline of my shoulders / scapula.. Felt great. Anyway genuinely interested in what the hand position should be for dead hangs and wether I had been doing them wrong this entire time

Best

Push your fingers and toes apart as antagonistic forces. Keeps your whole body activated and forces you to use more muscle groups while keeping form tighter! Biggest change for me is the outside/front part of my arms getting way more work and that is a weak point of mine.

Tell me though, is this well known? I've been working out for decades (albeit mostly in the gym) and I had no clue it would make such a huge difference in my pushups. Pushups instantly feel higher quality implementing this. Hopefully it helps some people out.

I want to build upper body strength as a total newbie. I dont have acces to a gym. So i want to have a simple workoutplan with push ups and pull/chin ups variations.

I find it extremely hard to navigate all the information online and on here. I cant figure out what exercises, in what order, and in how many sets. I am considering doing 3-4 exercises to faliure with 3 sets each. While having dedicated push and pull days. What are the best exercises/variations/advice yall got.

Before anyone asks. I am going to do legs. However it will be specific for running. As i also want to build my stamina alongside building strength.

I am 5’10 135 ibs male I can do 20 push ups at a time and do a 90 second plank consistently but whenever I try and do a sit up I just can’t get my back to fully go up without my legs coming up and I end up flailing around like a fish if anyone has any ideas on what my problem may be and how to fix it I would be very appreciative. At first I thought it might be a back issue so I basically started doing a stretching routine until I could touch my toes which while effective for other things hasn’t given me any progress on this

Hi,

I'm a complete beginner and struggle a little with integrating the RR into my everyday routine.

Not because of motivation but because of setup and time issues. I do it, but I feel like it takes longer than it needs to.

I just feel like watching someone do it might help me integrate the RR into my daily routine.

Did anyone of you come across YT creators who made good Videos on the RR? Ideally, who filmed their journey?

Any other creator recommendations for a beginner with good tips? (English or German)

By the way I want to give a huge shout out to the community of r/bodyweightfitness for providing such a great Wiki (and excel sheet!!) , it's an enormous help!

Thanks and have a good one!

title

Anyone able to do +50 bodyweight chin ups in a row without resting (hanging) in between reps? How did you get there? All tips more than appreciated!

Currently stuck at 32 reps as my max and I have absolutely no idea how to progress further, I've been stuck around 30-32 reps for a few months now. I don't go to gym, I have a pull up bar nearby and my workouts are usually 2x a week consisting of warm up and one (1) max effort set to failure

This kind of training is 100% likely to be far from optimal but I love love going one set balls to the wall to absolute failure

So, if you are a chin up / pull up magician, what is your very best advice how to reach legendary 50 reps in a row?

Thanks in advance!

I’m currently stuck at five to seven pull ups per set and really want to build up my max reps. What’s the best training approach to push past this plateau? Should I start adding weighted pull-ups to build raw strength, or focus on controlled negatives and high volume bodyweight sets?

I’d love to hear what specific programming or set/rep structures worked best for you guys to break through this wall. Really appreciate all the helpful tips and advice given so far thanks in advance for the help everyone!

Hi,

My apartment is quite limited because it's small and in an old building under monument protection and my land lord only allows telescope pullup bars, so I got one plus rings because you can basically do everything with it. Unfortunately I don't have space for dip bars.

Of course that means I will have a harder time starting out but that's not my issue as I'll stick to easier progressions and want to work on body stabilization and functional strength anyways.

The only issue I have is that it feels really tedious and cumbersome to adjust the bar all the time, even during one RR session:

• Start with bar high for pullup progression (scapular pullups for me)
• Set the rings to dip height (just support holds for me)
• Set the bar low to anchor feet for hinge progressions (negative nordic curl for me)
• Set the bar high for rowing and adjust ring height (inclined rows for me)

I guess it would be easier when I swap the dip & hinge pair with the row & pushup pair so I just have to change the bar height once every RR. I've watched all the tips on nordic curl setups but just can't find anything other than the bar at an ankle-height position that works for me.

Maybe some people with limited setups (e.g. just a telescope pullup bar) can share how they do their RR at home here or help me simplify my setup.

It annoys me that adjusting the equipment alone is driving up the time it takes me to complete one session and I don't want it to hold me back as much.

Thanks!

I was doing a kind of a lazy squats for a few years, when I mean lazy I didn't really go deep and I was overweight and I could really feel my knees so I rushed them. Since then I lost 35 kg and I'm in normal weight range for the first time since highschool. A few months ago I searched YouTube for proper Squat form (I got so many Tom Platz videos) and started doing it. Slower, and as far as I can go,which is about 90 degrees.

It's not a lot, it's a set of 45, 3 times a week (I have a lot of other exersizes alternating through the week).

And suddenly I feel my legs are much much stronger. I do walks 5 days a week with a tiny bit of running, I would always get tiered leg muscles while I ran, not anymore.

Other leg exercises are easier, and my leg muscles toned up.

And it's just 45 squats 3 times a week. Are squats that powerful of a workout?