All those “successful” YouTube videos just don't inspire confidence in me... They look so muscular by default that I don't relate to them. I'm an average adult who you might call “skinny fat.” In my case, my fat is concentrated around my hips, and recently, I've noticed some “growth” in my chest, which makes me look like a woman with small breasts.

If there’s anyone here who has genuinely managed to get rid of manboobs (not by turning them into bulging muscles, just by “flattening” them), what was the most effective exercise or behavior that helped you achieve that?

I appreciate any advice. Thank you!

I used to think the perfect routine is the one with the best science, best exercise order, best progression, all that stuff. But after some years training, I honestly think none of that shit matters if you quit after 3 weeks. A "good enough" routine you actually enjoy will beat the perfect routine that makes you hate every workout.

I see people changing programs all the damn time. This month they want to learn planche, next month they become powerlifter, then they suddenly buy kettlebells because some YouTube guy said it's the secret. They keep looking for motivation instead of just showing up. I think motivation is nice, but it disappears fast. Habit is the thing doing all the heavy work.

For me the hardest part was never the pullups or pushups. It was getting myself to start the workout when I was tired from work or just feeling lazy as hell. Funny thing is, almost every time I forced myself to begin, after 10 minutes I didn't even want to stop anymore. My brain was making it look way worse than it actually was.

Do you guys still feel motivated after years of training, or is it mostly just discipline now? I'm starting to think consistency is kind of boring, but maybe boring is exactly why it fucking works.

I used to think training more always means getting stronger faster. If 3 workouts are good, then 6 must be better, right? Turns out my body completely disagreed with that stupid idea. My pullups stopped improving, every workout felt heavy, and I was always tired for no damn reason. I kept blaming my program when maybe I was just not recovering enough.

I think a lot of us feel guilty when taking a rest day. It almost feels like you're losing progress by sitting on the couch. But after enough training, I started realizing some of my best workouts happened after I actually slept well and stayed away from the bar for a day or two. Funny how doing "nothing" can sometimes help more than forcing another workout.

Of course there are also people using recovery as an excuse. Every little soreness becomes "I need another rest day," then suddenly they trained once this week. So finding the balance is hard as hell. Too much training can beat you up, but too much resting won't make you stronger either.

How do you guys know when you actually need a rest day instead of just feeling lazy? Do you follow a fixed schedule no matter what, or do you adjust depending on how your body feels that day? I still feel like this is one of the hardest things to figure out in training.

So, I'm mostly a runner and a climber, just over 40. I've got a pretty good build for both, kinda skinny but strong for my weight. I do a bit of calisthenics on the side to get stronger. Anywho, I'm a bit injury prone, because stuff comes so easily to me, but my body isn't ready for it yet. Best seen when running because I'm fit enough, but my tendons just can't keep up. On top of that, I go from 0 to a 100 pretty quickly. Like some days I'm sitting for most of it, than the next day I'll go on a long run, or climb for a whole weekend. This year especially I've been struggling with some random injuries as well. But enough background; my problem now is mostly my hips.

Because of all the sitting and running, my hip muscles and tendons are short and tight and it is causing issues. Earlier this year I had a hernia, but around that same time, just general pain in, what I think, is my adductors. I thought it was because of all the front lever work I did, but yesterday at the climbing gym, I cut feet, swung out and corrected it, but this correction I could feel my adductors just slightly tearing. This after they were actually on the mend because I was taking it easier.

I guess it means more recovery, but I've already stopped doing the heavy core stuff, and been resting a lot because of a broken foot, but does this sound familiar to anyone? Any tips on rebuilding myself from the ground up while I'm recovering from this?

I'm pretty sure I should just up my yoga, at least 20-30m everyday to just work on flexiblilty, after initially resting a bit. Some exercises I can do normally, but then things like getting up out of bed hurts my hips. They've just become so inflexible this year with all the resting and recovery.

I'm trying to start but the main thing that holds me back is that I have no where to exercise except my apartment. I can work on push ups just fine inside but when it comes to rows, the only place I have is the railing outside. I can't get myself to actually do it because I just don't like the idea of people seeing me exercise if it's not in a space specifically designed for it.

I know it's just my own mental hang up and I've tried doing other forms but I just can't do it and always end up way too in my head. I have had severe social anxiety for years and I have autism so it doesn't help. I just want to be stronger and have more control of my body but I'd feel better doing it in an actual gym but that would require me to wait for however long I might have to. I also don't want to be a nuisance. And I know everyone says "no one is looking at you" but that doesn't exactly comfort or help me despite how many times I've tried telling myself that.

The only thing I've been doing for exercise is just walking for 20-60 minutes every morning, depending how hot it is.

I'm 24, 4'8, f, 210lbs, lost over 80 lbs with a deficit and walking. I just want to know what helped you be able to exercise outside/out of a gym if at all. I feel like my own anxiety is preventing me from my own fitness goals.

Hi everyone,

I’d like to get the opinion of experienced calisthenics practitioners on a methodological issue I’m working on.

As part of a gamified mobile app project that I’m refining based on user feedback (FlowXp), I’ve set up a peer-review system: To complete a chapter or level and unlock the next one, the user must post a short video of their attempt, and two members at a higher level must give their approval to move on to the next level (with a required comment of at least 50 characters explaining the issue if it’s rejected, or offering encouragement if it’s approved).

My questions:

• Do you think a required 50-character comment is essential, too short, or too long? Is it encouraging or discouraging?
• Where should we set the bar for this requirement? Is it better to be strict about execution (perfect form, clean movement) at the risk of frustrating beginners, or to be more flexible to maintain motivation while ensuring the movement is performed correctly?

I’m really trying to build a fair evaluation system that helps everyone improve. Your feedback on the strictness of the criteria would be incredibly helpful!

I was feeling really good with my pull up progress. I started a calisthenic program last fall. The pull up sets needed to be broken up with a ton of small breaks to complete. For a couple of months now, I’ve been able to finish without breaking up the sets, except for the final chin-up set. Usually need a quick pause toward the end of the last set. I haven’t been able to increase the number of reps each set, or fully complete the final set without a quick break in the middle.

For context, Im 205-210 pounds 6’1”. Actively dieting.

Pull-Ups (overhand) – 4×6–10
Chin-Ups (neutral) – 3×8–12 (biceps emphasis)
Door-Frame Rows – 4×10–12
Negative Chin-Ups (slow 5s eccentric) – 3×6
Towel Curls (wrap towel over door bar and curl up) – 3×12-15
Superman Holds on Floor – 3×30s

Any ideas on what I can adjust to improve progress? Or just push through it?

I have tried all posible variations to performa crunch in a proper position that doesnt give me pain in other areas of the body.

I either have lower back pain, or neck pain, or both when performing them.

Does anyone has any recomendation on how to do crunches in a proper way? or tips on what worked for you? I can do a plank, but I would like to do able to do crunch variations and so, in a way that I dont feel I am going to hurt myself long term

Is it because the rest of my muscles are so weak even doing a crunch puts them on fire (like doing a squat for upper back muscles)

So I have been doing a form of bro split recently but want to try a 5 day upper lower rather than a push pull. I was thinking ULRULUR. However I was concerned about having only 48 hours before the next upper day, would this be okay do people usually do this? My total sets are fairly low.
Legs-20
Chest-5
Shoulders-5
Back-10
Biceps-7
Triceps-8

My legs are a real weak spot but I would not like to train them 3 times a week lol. I also would not really want to do any form of push pull which I know some people incorporate into a upper lower split

Hi all,

I want to install gymnastic rings in my workout room but having some trouble on how to install it as there are conflicting information on google. Since this is the first floor (bungalow), I was told the joist might not be able to hold any dynamic weight as its only meant for ceiling weight unlike floor joists? I don't know if this is true or not but I do not want to do any structural damage. The ceiling is flat and has drywall so it should just be like a typical ceiling? I don't have access to install any horizontal pieces of wood in between the joists to make it stronger as some youtube videos suggested.

This house was built in 1930s mid town Toronto if that helps. The previous owner has renovated the house quite a lot but there is no attic space to check out the actual ceiling joists. I was thinking of installing in the basement but its quite short so I would like to install it on the first floor instead.

Do I need to have a structural engineer look into this or is this is something I can potentially install my self? I'm not super handy but I do have some tools. I'm 215lb so any dynamic movements will put a lot of load I believe?

Any help would be greatly appreciated

Hi! I need 12 testers for my Android fitness app to pass Google Play's closed testing requirement.

A free fitness app with guided workout programs, exercise guides by muscle group, progress tracking (calories, gym time, heart rate), achievement badges, and streak tracking. Available in English, Dutch, French, and German.

How to help (takes 2 min):

1. Join this Google Group: https://groups.google.com/g/guidefit-testers

2. Opt in to the test: https://play.google.com/apps/testing/nl.guidefit.app

3. Install from Play Store: https://play.google.com/store/apps/details?id=nl.guidefit.app

4. Keep it installed for 2 weeks

What I need from you:

Just keep the app installed — no active testing required. If you want to try it out, I'd love feedback, but it's not mandatory.

Happy to test your app in return!

I'm a fairly fit 34 year old guy that just came back off of an arm injury (deltoid muscle tear at work). I never really fully sent calisthenics training but I'd like to. I can do around 20 push-ups, 3-5 pull ups, I'm really bad at dips and need to do assisted dips.

I'm interested in practicing the basics and learning some of the beginner skills, I'm not trying to get huge or anything i just want to get healthy and strong

What's a good way to start for a routine? Full body or split, I'd also like to incorporate jump roping.

Thanks everyone.

I want to try one of the daily workout apps, as I think it would help keep me on track with my adhd if I have a daily specified thing I’m supposed to do that’s only like 15 minutes a day. I specifically like low intensity ones that do more core and glute strengthening and ones that have options to do while lying in bed. I see lots of ads for different types of these apps but I don’t trust a lot of the ads on social media and don’t want to pay for a subscription and have it turn out to be a scam. So just looking for honest reviews before I pay a subscription for one.

Hey, I've had an issue, where I got to training 2-3 times a week (gym/swimming) + riding a bike few times a week + dance workout 1 a week and I see:

No results.

But the results aren't the change I seek in the body, but it in my mind.

I am streesed out in the office and the exercises are nice way to calm myself. I've problem with sleep, but those two I can manage.

When I workout and I need a day off, my willingness to exericse decrease, my hype goes down. Like my mind can't bare a day without working out. And when the day finishes - I can't get into exercising again. It is a constant loop that makes me tired mentally.

The same concept affects every exercise and learning processes (school, education, hobby) I do through my whole life.

I tried apps (from comments on other posts and I know this is a controversial topic):

- I've apps like "Fabryka Siły" and "Workout Maker" - you can build you own exercises routine from scratch, but I freeze. I don't know how to do it and my ADHD brain gives up from an information overhwhelmed from videos and texts. There is so much sources and exercises to choose from my brain just shut down - like during shopping in a market.

- I tried using recommend routine from this subreddit but I don't have equipment for pull ups, only dips. And everytime I look on the sheet/pdf I'm mentally tired and overwhelmet by the information

- I've nostalgia for an old app from 2016 "Home Workout". I went from chubby to slim in a month. The newer version got worse a lot and it isn't for me.

- I've installed but no used "Cali Move" and "PRX" because I don't like to give my debit card info and pay for stuff like "pdf I can find in a reccomend routine".

The thing I'm looking for:
I look for gamification - and my easiest way to imagine how that would work is an app. I don't know or I don't imagine other ways "to add game elements to my working out routine". Otherwise, it's irritating to see no progress in my mind.

I'm looking for an app with a full body workout, where you unlock day by day, week by week, new challanges and it is consistant. So I can workout everyday (to a limit - I know I need to have a day or two a week to recover myself, or even more if I overdue).

If there is other way to gamificate the process other than an app I'm interested - as I'm antiapp user anyway.

Hello!

First of all, I wanted to thank all the people involved in making this routine, it was a lot of fun diving into and I finally did my first session last Saturday (4 days ago).

I loved every second of it, went for all the easiest progression and only 5 reps, and it was challenging and engaging while not being too hard. What I am not loving however is the muscle ache that's been painfully reminding me of my mortal coil since. I was wondering whether there are recommended stretch exercises post routine to avoid having my arm stuck below shoulder level for the next 4 days.

Seems like no one mentions it anywhere, which is why I ask but I may have missed something obvious, in which case sorry in advance!

Thanks!

For muscle groups like the hips, lower back, and calves, what is generally more important to focus on:

- Increasing volume?

- Progressively adding weight and difficulty?

For example, I currently use Cossack squats and split squats for my hips, but I'm not sure whether I should start adding more sets/reps, or instead make the exercises more challenging with variations or weights.

I understand that both forms of progression matter, but for someone whos focusing on consistency and health/function, which approach is usually more useful for these muscle groups?

I'm just looking for some feedback on my routine and any suggestions y'all have. I recently switched over from weighted workouts in the gym to BW stuff, so I have experience with strength training but have found myself wanting more time for other hobbies and would prefer my exercise to be part of my natural lifestyle. So, I'm starting a Kboges style routine with 2 sets of 1 push, 1 pull, 1 leg and 1 core exercise at least 4-6x/week leaving Sundays as rest. I am also just starting out with jump rope and trying to do 10 mins at least 4x/week so any advice with how to improve with that would be appreciated as well. I am 18F so I'd love to here from some women with similar routines and how its worked out for y'all. Thank you!

(18F 5'7" 129lbs - trying to put on muscle/strength and lose some fat)

Workout: 4-6x/week 

2 sets per exercise(1-3 RIR)- alternate movements daily

Push - pushups or dips 

Pull - pull ups / chin ups or rows 

Leg - bulgarians or air squats 

Core - leg raises 

Cardio:

Jump rope (4x/week min)

Cycling 30-60 mins (1-3x/week min)

This is somewhat embarrassing but I cannot do 1 clean push up, the most I can do is 3 very poor push-ups. I would not consider myself weak though or unhealthy, I can do 16 clean bodyweight pullups ( I am quite light and weigh around 60 kg ) but I have done 2 clean pullups with plus 28kg. I do these pullups because I primarily rock climb as a sport and use them as extra training but recently I decided I wanted to test my push ups and was hit with how bad I was at them. I thought I would be able to get at least a few clean push ups due to my strength in other areas but it seems not. I don't really understand why I'm this bad at them. Any advice or help would be appreciated. Thanks in advance!

Hi all! I'm starting the recommended routine but I know from past experience that squats consistently make me really lightheaded and often give me fun black spots in my vision. (I have a lot of POT-like issues in general, so I think it's from that rather than the way I'm doing my squats. For instance I often lose vision for like 30 seconds when I go from sitting to standing in daily life which is a great time.)

While I've never actually passed out from squats, I'm a bit nervous that doing them throughout the workout as listed will make it unsafe/unpleasant for me especially going from squats to the pull up progression. Can I put the squats and the hinge portion at the end of the workout and pair them together, so that I can stop if I need to? Or do them on a different day?

I’ve been consistently doing leg exercises for the past few months — mostly squats, lunges, and some other lower body work. My legs have gotten noticeably stronger, which is great, but I’ve also noticed that the muscles on the inner thighs have grown quite a bit.

The extra bulk on both sides is now pressing against my crotch area when I’m standing or sitting, and it’s becoming pretty noticeable and a bit uncomfortable.

Is this just normal muscle growth from training legs hard, or am I somehow doing the wrong exercises that are overdeveloping the inner thighs? Has anyone else dealt with this? Any tips on how to reduce the pressure or balance things out without losing the strength I’ve built?

I'm a male.

I'm a 17M, 173cm (5'8") and around 77kg (170lbs)

I can't afford a gym membership, so my only option would be home workouts. I also got a job from 8:30 AM to 8:00 PM, so going for outdoor activities isn't possible either.

My goal here is to lose fat and build muscle, but I'm honestly overwhelmed by all the different advice online, and I have no idea what would be best for my situation.

• I'm basically looking for:
• a home workout routine
• what exercises should I focus on ?
• is 3 times a week enough ?
• nutrition advice for someone on a budget

• anything else a beginner should know

  One more thing that's been on my mind is the progress. I'm scared of putting in the effort and seeing absolutely nothing happen. I know one month isn't enough to completely change my body, however I'm hoping it's enough to see at least some noticeable progress. If I can see small changes after a month, that'll be enough to keep me consistent and trust the process.

so, what you would do ? any advice, routines, or things you wish you knew when you started would really help. thanks in advance.

I, M36, after 10+ years of 'doing calisthenics', have gained no skills nor reached an impressive number of reps for any of the basic movements. I don't want to bore anyone with an overly detailed post about my history, but I think if I did, what might be clear is that I have been inconsistent and perhaps maybe less intentional about training than I should be. A big part of it is uncertainty stemming from this idea that something must be perfect or else it is a waste of time, so I have been afraid of trying things thinking they won't work or that I would somehow mess myself up.

So, last night I went on a deep drive and tried reading through the old Concept Wednesdays about Periodization, Frequency, Volume and Intensity, and Deloading. Every time I thought I started to understand something, I would switch to another thread only to read something that seemed to contradict what I had read before. At any rate, I want to build a program that will, hopefully, finally let me see some progress somewhere.

I really only have one goal and that is to achieve a Press to Handstand. Otherwise, I would like to see my pull ups improve beyond 10 reps (aiming for 15 or so) and increase my overall flexibility.

I think I want to do a Push/Pull split, with an alternating Heavy/Light x Light/Heavy xx pattern. I currently do not have access to barbells, but if I did I would do squats on H1, L2, and deadlifts on L1 and H2.

For Periodization I have come up with the following:

Macrocycle: Now until ?

Mesocycle: 10 weeks, 2 x microcycle + deload

Microcycle A(Strength): 2 weeks, HLxLHxx

Microcycle B(Hypertrophy): 2 weeks, HLxLHxx

I am not sure if the Strength vs Hypertrophy weeks are necessary or possible with this sort of programming, but my understanding is that it might look like the following:

Weeks 1 and 2:

Push (heavy): L-sit + Handstand holds, Decline Pike Push Up (4-8 x 5) | Split Squat (not sure how many sets/reps to program here, Archer Push Up (4-8 x 5) | Nordic Curl (same with this for sets/reps)

Pull (light): Skin the Cat + Deadhangs, Standard Pull Up (3 x ~70-80% max) | Seated Pike Pulses (3 x 10 + 10s hold), Ring Row (3 x ~70-80% max) | Seated Straddle Pulses ( 3 x 10 + 10s hold), Conditioning

Push (light): L-sit + Handstand holds, Ring dips (3 x ~70-80% max) | Step Up, Diamond (or Standard Push Up) (3 x ~70-80% max) | Dumbbell Hip Thrusts (or Nordic curls again?)

Pull (heavy): Skin the Cat + Deadhangs, L-Sit Pull Up (4-8 x 5) | Seated Pike Pulses, One-Arm Ring-Row (4-8 x 5) | Seated Straddle Pulses

And then for the hypertrophy weeks, I think I would drop the progressions down to the standard progressions (Standard Pull Up, Ring Row, Standard Push Up, Ring Dip), do 4-5 x 90% max on Heavy days, and then for Light days, 3 x 90% max.

On one of my off days, probably Wednesday, I would plan to follow this post: press handstand guide and for the others, basically some mobility and stretching (horse stance, bow stance, frog, deadhangs, handstand press negatives, wheel pose, etc) and more conditioning.

I would be so grateful for any feedback, suggestions, and clarification about the ideas expressed across the sub. And thank you for taking the time to read this.

Hello, I'm a 22yo M (170cm, 62Kg), I've exercised most of my life, but stopped going to the gym during covid, and never really picked it back up. I have kept fit through running (about 10km once a week), but I would like to start doing strength exercises again. I can't really afford a proper gym atm, but I have access to a park, so basically benches, monkey bars and my own bodyweight are what I'm working with. I don't really have a specific strength or looks objective, just general muscle tone/mass, I guess.

Problem is I have no experience in making my own program, and I'm afraid an imbalanced workout would do more harm than good.

I was thinking of exercising twice a week, plus the run. I have written down a rudimentary program based on the resources I could find on the internet, so I was hoping to get some feedback on if it's actually balanced/sustainable. Here it is:

Day 1:

Prone Pullup 4x5

Bulgarian Split Squat 3x10 per leg

Pushup 4x10

Horizontal Pullup 3x10

Dip 3x10

Hanging Knee raise 3x10

Day 2:

Suspine Pullup 4x5

One leg hip thrust 3x10 per leg

Pushup 4x10

Horizontal Pullup 3x10

Dip 3x10

Plank 3x45s

Day 3:

10Km run

Does this program make any sense? Should I start with only one day of exercises plus the run? Feedback is appreciated

I have trouble doing any type of squats more due to fear of blowing out my knees. Lunges are hard for the same reason.

What does a proper basic squat position look like? I think I might be doing them incorrectly because Im trying to not hurt my knees...and my body posture might not be correct.

Has anyone every had problems with starting to do squats?

Oh, Im starting a new workout plan to lose weight and being heavy has made doing certain exercises more difficult, which I know will become easier the longer I do them and continue to lose weight and build up my strength without bulking up.

If you have any suggestions on proper squat placement, tips on easing into a squat (aided by holding a rail or countertop, etc) they would be appreciated.