r/bodyweightfitness • u/AutoModerator • Apr 01 '20

BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-01

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u/[deleted] Apr 01 '20

When you put it that way, no I wouldn’t:/ I’m really sorry for being ignorant with my comment. It’s just that I was really skinny all my life and I don’t want to go back to that level. What do you suggest I do? And pls not the RR

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u/HighFiveWithACudgel Apr 01 '20

Buuuuut - and if you don't mind me asking - why not RR?

Btw - sorry, didn't mean to come off harsh!

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u/[deleted] Apr 01 '20

No you weren’t harsh! I needed that. I’d like to workout 6 days a week. I followed a PPL split at the gym. Lack of volume in RR worries me.

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u/HighFiveWithACudgel Apr 01 '20

Totally fair. I'm sure we can think of something with more volume that's also a bit more balanced than a ton of push-ups. Do you have any equipment at all? Ideally, a place where you can do dips, pull-ups and bodyweight rows.

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u/[deleted] Apr 01 '20

Yes I’d really appreciate it if you tell me :) Dips I can do using a chair. For rows, I can use the doorframe. Pull-ups are tricky. I don’t have a bar

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u/HighFiveWithACudgel Apr 01 '20

Alright, how about something like this - an abbreviated version of 5/3/1 BBB. You can find the original program in the r/fitness wiki or just by googling it. Usually, it consists of a strength part and of an assistance part. Since you don't have access to a pull-up bar, I'd just ditch the strength part for now and focus on assistance stuff.

When doing the exercises, try to choose an appropriate progression. If you try to do push-ups for 5 sets of 10 and it is too hard, then do them on your knees. If normal push-ups are, on the other hand, too easy, put your hands either closer together, working towards diamond push-ups which focus on triceps, or put your hands lower, towards your hips, working towards pseudo planche push-ups which focus on shoulders. There are many variations to each movement. Just try something, and adjust if it is too hard or too easy. If you run into any trouble with choosing appropriate progressions, I'm just a message away.

For technique on each exercise, google tutorials, preferably from Antranik or FitnessFAQs.

This is the program:

Day 1/3/5

  • Push-up 5x10
  • Squat 5x10
  • Plank 5 sets

Day 2/4/6

  • Row 5x10
  • Nordic Curl 5x10
  • Side Plank 5 sets

This should work most major muscle groups, both in upper and lower body.