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 Beginners workout - Need opinions.

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Mrjonas



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Join date : 2012-03-12

PostSubject: Beginners workout - Need opinions.   Mon Mar 12, 2012 12:51 pm

Hi Barbarians.

I have just recently started on performing calisthenics. I have been reading some of the posts in here and on Google, and i have tried to create a program, but i am not sure if its 'correct' since i dont have any experience with this kind of training.

Maybe i should start with explaining my goals.

My currently goals are to be able to perform muscle-up, back lever, front lever, one leg squat, human flag and a full planche.

I am not quiet sure how far away i am from performning a muscle-up, i can perform pulls up to right under my chest, but somehow when i try do the muscle-up i fail, so i think it must be rather a question of technique than strength, but i dont know?
When it comes to the other exercises i think i just need more strength. I can sit in a tug frog planche for like 4-5 seconds, and surprisingly enough for me im actually closer to performning a front lever than a back lever?

But here is my program:
3x12 diamonds pushups
3xMax handstand pushup (Leaning on wall)
3x1min planche
3x45 sek side planche
3x8 hip pushups
3x5 Like a pushup with legs on a aerobic thing and then leaning forward to put pressure on the front shoulder - dont know name
3xMax Back bridge
3xMax human flag in ribs (Dont know if its called that in English)
3x8 Toe2bar
2x5 Jumping muscle-ups
2xMax in tried to perform muscle-ups
2x8 Windows wipers
3x5 Negative back lever
3xMax hold in front lever (tugged position)
2x5 High pullups
3x8 Dips
2x5 Pistol squats
3xMax Tugged frog planche

I actually dont do any regular pushups in the gym, because i got a bar at home where i do them occasionally. All my pullups are with overhand grip. I know it is a long workout, but i only got time for 3 worksout pr week, since i am doing triathlon training besides.

Hope you have some advice for me


Last edited by Mrjonas on Mon Mar 12, 2012 12:55 pm; edited 1 time in total (Reason for editing : Accidentally pushed send before i was done.)
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Mrjonas



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PostSubject: Re: Beginners workout - Need opinions.   Wed Mar 14, 2012 5:19 am

.. No comment but 67 views, how should this be interpreted?
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ironloo

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PostSubject: Re: Beginners workout - Need opinions.   Wed Mar 14, 2012 7:55 am

Howw many pullups,dips,pushups can you do?
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Mrjonas



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PostSubject: Re: Beginners workout - Need opinions.   Wed Mar 14, 2012 8:46 am

ironloo wrote:
Howw many pullups,dips,pushups can you do?

I think i can do 15 pullsup with steady form, you know without 'cheating'.

I havent tried to max in dips but i think i can do around 20

Pushup i would guess 30-40.
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ironloo

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PostSubject: Re: Beginners workout - Need opinions.   Wed Mar 14, 2012 5:23 pm

I would forget everything and Destroy a basic push/pull routine at different intensity daily without training to failure yet. Strengthen Dips/Pull ups-Pushups/chin ups-tricep extensions/body weight rows, train your legs hard maybe 2-4 times per week and i train my core daily.Strengthen them before any moves you could work some variations of the basics but not too much too soon.Goodluck
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Mrjonas



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PostSubject: Re: Beginners workout - Need opinions.   Wed Mar 14, 2012 5:41 pm

ironloo wrote:
I would forget everything and Destroy a basic push/pull routine at different intensity daily without training to failure yet. Strengthen Dips/Pull ups-Pushups/chin ups-tricep extensions/body weight rows, train your legs hard maybe 2-4 times per week and i train my core daily.Strengthen them before any moves you could work some variations of the basics but not too much too soon.Goodluck

Do you have any example of such a push/pull rutine? And how strong should i be before practicing specific moves? And what exercises do you use for core training?
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ironloo

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PostSubject: Re: Beginners workout - Need opinions.   Wed Mar 14, 2012 6:10 pm

Everyone is different, i think a good start is when you are comfortable with sets of 15-20 pullups consecutive. sets of 30+ dips consecutive, sets of 40 pushups consecutive, when you do them consecutively they aren't a struggle shows you are comfortable with that range of reps.

Stronger the better don't get comfortable and always strengthen the basics to strengthen the harder moves.

For my core training i mainly do Dragon flags,Gravity boots,ring roll-outs,hanging leg raises & variations, heavy plank holds, I call this the 10minute plank: i do :30 sec right side, :30sec. left side, :30 sec front till i am over 10minutes without touching the ground once. I vary it daily sometimes i will do them with ankle weights weighing up to 20lbs. or add a 50lb. dumbbell, others i go for reps, others i add light weight and high reps. I keep switching it up and want to learn harder exercises.

I will send you what i think is a good Basic push/pull routine later in your inbox.
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pista1993

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PostSubject: Re: Beginners workout - Need opinions.   Wed Mar 14, 2012 6:22 pm

ironloo wrote:

I will send you what i think is a good Basic push/pull routine later in your inbox.

Can we others see this routine please? Smile
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nguyenquanghung

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PostSubject: Re: Beginners workout - Need opinions.   Thu Mar 15, 2012 12:07 am

pista1993 wrote:
ironloo wrote:

I will send you what i think is a good Basic push/pull routine later in your inbox.

Can we others see this routine please? Smile
*2
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ironloo

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PostSubject: Re: Beginners workout - Need opinions.   Fri Mar 16, 2012 7:29 am

Mrjonas
Your Max reps

Pullups = 15
dips = 20
Push ups = 30-40


I would do something like this

MONDAY: High reps upper body Push/Pull+Core high reps
take 3-5mins. rest between all sets

PULL UPS 5 sets x makes sure each set is over 10 reps write down your reps for each and beat them every week!Every rep counts.
+
DIPS 5 sets x make sure each set is over 15 reps write down your reps for each and beat them every week!.Every rep counts.
+
SUPER SETx 10-30 Push ups/ 8-12Body weight rows.
+
Core work high reps. ex: lying leg raises 4 sets x 50 reps, 5 sets x planks. or something similar and challenging for high reps.

******************************************************************************************

TUESDAY: Legs Push/Pull high reps+Core
I think training the legs hard makes the whole body stronger, so beast the leg days .

ex: leg day I don't know your capacity 1,000 total is good.
1minute rest
Body weight squats 8sets x 25 reps = 200 reps
+
1minute rest
Body weight Lunges 8sets x 25 reps = 200 reps

Jump squat 25 reps super set with/ lying floor bridge 1minute hold x 4 sets.
+
core work. maybe some sprints after.

******************************************************************************************

WEDNESDAY: Upper Body Push/Pull-Weighted LIght+ Statics+core

5min.rest for each set
5 sets of DIPS x w/ light weight maybe 20lbs. max-out each set write down your reps for each set beat them weekly track your progress.
+
5 sets of PULL UPS x w/ light weight maybe 10lbs. max-out each set write down your reps for each set beat them weekly.
+
PUSH UPS 5 sets x of slow push ups as many reps of 10 seconds to lower your self to the floor to 10 seconds to push yourself back to the top = 1 rep.Each week beat your total.
+
Chin up Static holds will get your max reps up!

Do 3-5 sets of max chin up holds at the top chin over the bar time yourself and beat the times each week.
+
No core work rest.

******************************************************************************************


Thursday: Power day you should also do some heavy squats,deadlifts , sprints to maintain overall power.

Also to take a rest from your pulling and pushing exercises.

******************************************************************************************

Friday: Super sets

5 sets close to max-out reps super-set DIPS right into x PULL UPS w/ 5minute rest in between. Write down and beat your reps.
+
5sets close to max-out reps super-set PUSHUPS right into x CHIN UPS.
+
5 sets Max-out Body weight rows x diamond push ups.
+
static super drop set

EX: Chin up :30 sec hold right into push up bottom hold :30 second
2 mins rest try to go down 5 seconds per set till you are at 5 seconds each DONE!.

PRob good to take sat/sun off to recover. Feel strong do some light work. If i were you i would stick to this routine for 1 - 2months each week increasing your reps,form,strength, then switch it up again.Hope this helps you or someone as its something i used and helped.Train hard goodluck!


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pista1993

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PostSubject: Re: Beginners workout - Need opinions.   Sat Mar 17, 2012 7:07 pm

ironloo wrote:


Hope this helps you or someone as its something i used and helped.Train hard goodluck!



Thank you for sharing!
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ironloo

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PostSubject: Re: Beginners workout - Need opinions.   Sat Mar 17, 2012 10:17 pm

No prob
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Mrjonas



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PostSubject: Re: Beginners workout - Need opinions.   Sun Mar 18, 2012 12:50 pm

ironloo wrote:
No prob

Thanks for the program, but i got a question.
I only got time to train 3 times a week because of my triathlon training and school. Which days should i delete? And should i raise the intensity on the other days?
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ironloo

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PostSubject: Re: Beginners workout - Need opinions.   Mon Mar 19, 2012 7:18 am

So do this M-W-F or any other way to suit your lifestyle.
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RomanN

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PostSubject: Re: Beginners workout - Need opinions.   Tue Mar 20, 2012 11:14 am

Also I will add my comment. M-W-F is effective and a lot of people advise to workout this way. I used to train on M-W-F for 1.5 year and I`m satisfied with results I have now. Of course u can do it Tuesday - Thursday - Saturday or smth. like that.
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Bar-Brothers Cincinnati

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PostSubject: Re: Beginners workout - Need opinions.   Fri Jul 27, 2012 10:26 pm

ironloo wrote:
Mrjonas
Your Max reps

Pullups = 15
dips = 20
Push ups = 30-40


I would do something like this

MONDAY: High reps upper body Push/Pull+Core high reps
take 3-5mins. rest between all sets

PULL UPS 5 sets x makes sure each set is over 10 reps write down your reps for each and beat them every week!Every rep counts.
+
DIPS 5 sets x make sure each set is over 15 reps write down your reps for each and beat them every week!.Every rep counts.
+
SUPER SETx 10-30 Push ups/ 8-12Body weight rows.
+
Core work high reps. ex: lying leg raises 4 sets x 50 reps, 5 sets x planks. or something similar and challenging for high reps.

******************************************************************************************

TUESDAY: Legs Push/Pull high reps+Core
I think training the legs hard makes the whole body stronger, so beast the leg days .

ex: leg day I don't know your capacity 1,000 total is good.
1minute rest
Body weight squats 8sets x 25 reps = 200 reps
+
1minute rest
Body weight Lunges 8sets x 25 reps = 200 reps

Jump squat 25 reps super set with/ lying floor bridge 1minute hold x 4 sets.
+
core work. maybe some sprints after.

******************************************************************************************

WEDNESDAY: Upper Body Push/Pull-Weighted LIght+ Statics+core

5min.rest for each set
5 sets of DIPS x w/ light weight maybe 20lbs. max-out each set write down your reps for each set beat them weekly track your progress.
+
5 sets of PULL UPS x w/ light weight maybe 10lbs. max-out each set write down your reps for each set beat them weekly.
+
PUSH UPS 5 sets x of slow push ups as many reps of 10 seconds to lower your self to the floor to 10 seconds to push yourself back to the top = 1 rep.Each week beat your total.
+
Chin up Static holds will get your max reps up!

Do 3-5 sets of max chin up holds at the top chin over the bar time yourself and beat the times each week.
+
No core work rest.

******************************************************************************************


Thursday: Power day you should also do some heavy squats,deadlifts , sprints to maintain overall power.

Also to take a rest from your pulling and pushing exercises.

******************************************************************************************

Friday: Super sets

5 sets close to max-out reps super-set DIPS right into x PULL UPS w/ 5minute rest in between. Write down and beat your reps.
+
5sets close to max-out reps super-set PUSHUPS right into x CHIN UPS.
+
5 sets Max-out Body weight rows x diamond push ups.
+
static super drop set

EX: Chin up :30 sec hold right into push up bottom hold :30 second
2 mins rest try to go down 5 seconds per set till you are at 5 seconds each DONE!.

PRob good to take sat/sun off to recover. Feel strong do some light work. If i were you i would stick to this routine for 1 - 2months each week increasing your reps,form,strength, then switch it up again.Hope this helps you or someone as its something i used and helped.Train hard goodluck!




Thanks been looking for something like this for awhile now I have a work out posted but needed advice on it no one has answered yet.
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