I’ve started doing some (more) strength training, mainly doing just body weight exercises such as push ups, sit ups, and pull ups.

I’ve been doing cardio for 30-60 minutes daily, usually on a rowing machine, mountain biking, or running.

I want to increase my strength and stamina with the body weight exercises. Years ago, when I went to the gym and lifted weights regularly, I would alternate days, not working the same muscle /muscle group every day. Should I do the same thing with the body weight exercises? Or is it ok to do them everyday? Like I said, I want to increase the number of continuous reps I can do of a given exercise, so what is the best way to progress?

You need recovery in between because working out only tears you down. It doesn't have to be body part splits, you can do full body workouts with a rest day or 2 in between or a simple upper/lower body split.

An easy way to start would be full body 3x per week. 1-2 variations of a push up, plus 1-2 variations of a pull up, 1-2 variations of a squat, 1-2 variations of a bridge and 1-2 core exercises. 2-3 sets each.

Then after a couple months, go to a 4 day per week upper/lower body split which will add more volume to those body parts on workout days. Mon-upper body. Tue lower body. Thu upper again, Fri lower again.

If you want to emphasize muscle enurance and cardio then pick exercises you can do 12-20+ reps of and do them in supersets in a circuit fashion with minimal rest.

If you want to emphasize strength pick harder variations you can only do 5-8 reps of and allow for lots of rest between exercises.

Or, best of both worlds; on an upper/lower body split routine have 1 day be low rep strength oriented and the other day be high rep low rest endurance oriented.

You have two options in my option and it's worth what you paid for it.

Do full-body workouts or alternate muscle groups.

Besides push up, sit up and pull-ups I would add squats, lunges, and some other stuff.

recovery is extremely important -- especially as you age

i would not do exercises for the same body part every day and expect to see much improvement. you may also activate chronic fatigue / injury

lots of ways to mix it up w/ cardio and core

eat right / rest / drink water too

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Home Workout app is decent for body weight exercises.

Good topic. I’ve been doing push ups. Got the handles. Goal is 100 per day. I’ve built some muscle. It’s much easier to do the first 10 push ups now. But I still can’t seem to do more than 15. When I started, I struggled to do 10-15. So, it’s easier to do the same count but still can’t do more.

quote:

Originally posted by konata88:
Good topic. I’ve been doing push ups. Got the handles. Goal is 100 per day. I’ve built some muscle. It’s much easier to do the first 10 push ups now. But I still can’t seem to do more than 15. When I started, I struggled to do 10-15. So, it’s easier to do the same count but still can’t do more.

you need to rest a day or two between pushup workouts

alternate days with pushups (upper body) / situps (core / abs) / bodyweight squats (legs / glutes)

add in some jogging. in 3-4 months you'll be ready to hit the weights

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My goal is to be able to do what this guy can do. Pretty damn amazing core strength.

Possibly the BEST piece of workout gear I have ever purchased was a plate carrier (weight vest). Don’t skimp on the price, you want something comfortable. And you can even add body armor if you wish. I have a plate carrier that is setup at 20lbs.

Given this Covid crap, I doubt I’ll ever set foot in a gym again. So either you spend large amounts of money on equipment, or just keep it simple with a body weight routine. The weight vest will add extra resistance, when needed. And you can also just wear it around the house for a “free workout”, cutting grass, shoveling snow, chores around the house, etc...

Just vary your routine. We use to do monthly challenges: 100 pull-ups a day, 100 pushups a day, 100 burpees a day, etc... We fought through it, but it did get tedious. Just mix it up with other fitness options. Don’t do the same thing every day.

Wow ! After watching that fellow exercise........I need a nap !

quote:

Originally posted by ASKSmith:
Possibly the BEST piece of workout gear I have ever purchased was a plate carrier (weight vest). Don’t skimp on the price, you want something comfortable. And you can even add body armor if you wish. I have a plate carrier that is setup at 20lbs.

Given this Covid crap, I doubt I’ll ever set foot in a gym again. So either you spend large amounts of money on equipment, or just keep it simple with a body weight routine. The weight vest will add extra resistance, when needed. And you can also just wear it around the house for a “free workout”, cutting grass, shoveling snow, chores around the house, etc...

Just vary your routine. We use to do monthly challenges: 100 pull-ups a day, 100 pushups a day, 100 burpees a day, etc... We fought through it, but it did get tedious. Just mix it up with other fitness options. Don’t do the same thing every day.

I have one of those, but it’s in the front and probably 50 pounds! Beer and ice cream...

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Originally posted by Beancooker:
My goal is to be able to do what this guy can do. Pretty damn amazing core strength.

[FLASH_VIDEO]<iframe frameborder="0" height="315" src="https://www.youtube.com/embed/POdzasJklxw" width="560"></iframe>[/FLASH_VIDEO]

Some of those there really isn't a point to past showing off. There are some great ones though like the L seat. I wish you luck. Be careful you don't get hurt.

quote:

Originally posted by mike28w:
Wow ! After watching that fellow exercise........I need a nap !

And a chiropractor

Without knowing your age and your starting point, I’ll add this. Body weight exercises are a great place to start and build a base. Depending on your age and other factors, with a disciplined routine you will see some gains in strength and maybe a small change in your actual appearance in about 4-6 weeks. At some point your muscles will need more resistance in order to gain more strength. At a certain point you’ll reach your maximum potential of strength gain using body weight exercises. This is usually around week 6-8. At that point if you don’t add more load to your workouts you’ll likely be able to do more repetitions of the exercises you choose (increasing your muscular endurance) but your ability to move more load (gain strength) will stop.
There are all sorts of factors that fit into an individual’s ability to gain strength, but in general it will end doing body weight exercises at or around week 8.

I would also recommend getting a set of TRX straps, this will add dimension to your workout and hit some of the smaller muscles you will miss with standard bodyweight stuff.

The funny thing about body weight movements is this: The only way to get better at them is to do them.

You can bench 315? Great - how many push ups can you do? Now you can bench 355? Unless you have doing pushups religiously in conjunction - I bet you still can't do more pushups than when you were benching 315. This concept holds true for nearly any muscle group - and sometimes it frustrates the hell out of me. I love lifting and moving heavy weight - but I always feel diminished when I decide to do some pushups or pull-ups after not having done them for several weeks.

quote:

Originally posted by ChasinTails:
... At a certain point you’ll reach your maximum potential of strength gain using body weight exercises. This is usually around week 6-8. At that point if you don’t add more load to your workouts you’ll likely be able to do more repetitions of the exercises you choose (increasing your muscular endurance) but your ability to move more load (gain strength) will stop. ...

This isn’t true at all, in practical terms there isn’t really a limit to the amount of strength that can be developed with bodyweight because it would take many years to begin to explore the elite level exercises.

One arm pull ups, one arm push ups, one leg squats (pistols), handstand push-ups, toes to bar, standing bridges, all done slowly with strict form, would be the gateway to harder bodyweight feats.

quote:

Originally posted by Graniteguy:
The funny thing about body weight movements is this: The only way to get better at them is to do them.

You can bench 315? Great - how many push ups can you do? Now you can bench 355? Unless you have doing pushups religiously in conjunction - I bet you still can't do more pushups than when you were benching 315. This concept holds true for nearly any muscle group - and sometimes it frustrates the hell out of me. I love lifting and moving heavy weight - but I always feel diminished when I decide to do some pushups or pull-ups after not having done them for several weeks.

There a big difference between strength, power and endurance. There is some overlap between the three but you’ll need to train with specificity to increase any of them, separate from the others.

quote:

Originally posted by Strambo:

quote:

Originally posted by ChasinTails:
... At a certain point you’ll reach your maximum potential of strength gain using body weight exercises. This is usually around week 6-8. At that point if you don’t add more load to your workouts you’ll likely be able to do more repetitions of the exercises you choose (increasing your muscular endurance) but your ability to move more load (gain strength) will stop. ...

This isn’t true at all, in practical terms there isn’t really a limit to the amount of strength that can be developed with bodyweight because it would take many years to begin to explore the elite level exercises.

One arm pull ups, one arm push ups, one leg squats (pistols), handstand push-ups, toes to bar, standing bridges, all done slowly with strict form, would be the gateway to harder bodyweight feats.

Actually, it’s very true. Modifying exercises, which you’re describing, to use one appendage IS adding load, variance and resistance which will increase strength.

If you only train with one exercise, say two handed pull-ups, eventually you’ll reach a maximum strength gain which has to do with your genetic potential and other variables. You may improve on your endurance (be able to do more body weight pull ups) but if I hook a belt and a 45 pound plate to your waist you’ll probably be able to do very few, if any. In order to improve strength, you have to increase load after a certain point.

quote:

Originally posted by ChasinTails:

There a big difference between strength, power and endurance. There is some overlap between the three but you’ll need to train with specificity to increase any of them, separate from the others.

+1 -- this is the truth. pick which is your favored approach and get to it

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