are kickbacks good to you? they always feel really weird to me and idk if i'm getting progress from them
Jacob James
Do you work out 3 times per week ?
Kayden Wilson
All I do during this coronashit is 1. 2 random exercises(pullup variantions, curls, OHP, squats, calisthenics) 2. 5 km run or five 100m sprints. 3. 5-10 minutes of stretching. Every single day.
Oliver Adams
>Chins 3 sets of max reps done in 1 minute >Pushups 3 sets of max reps done in 1 minute >Situps 3 sets of max reps done in 1 minute >10k
Sunday, Tuesday and Thursday - AthleanX full body home workout Monday - Barbell chest and triceps at home Wednesday - Back and biceps at home Friday - OHP/shoulders Saturday - 100 Burpees + abs Cardio everyday too.
Landon Diaz
for squats it helps doing them slow and many, many reps. I basically do them without counting.
Also you can do lunges.
Easton Davis
so you're kinda mixing a 3-day brosplit with a fulbody BW program?
John Morgan
Hindu push-ups Hindu squats Just as intended
Gavin Edwards
Yeah, I don't feel like Jeff's fullbody workout is enough for me, I don't want to lose any muscle during this lockdown. The brosplit stuff helps put a bit more focus on those problem areas, especially stuff like chest.
Isaac Cooper
that's interesting, I've always be wary of doing a split in case I have to miss a day or two, but this could work when quarantine is over.
Jason Ortiz
I've been doing a brosplit since I've started training, for me it's workout that gives the best results, since I'm a student with a lot of free time and can therefore never miss a workout. But this fullbody stuff that I've adopted into my program since the lockdown has been good too, it gives me more endurance and makes me more flexible, it's a much more dynamic skillset, compared to the static-like movements of the typical gym program. I think I might bring some of those exercises into my gym program, or maybe have a more BW-focused day once I get back to the gym.
Training outside, in the park, on a sunny day is kino, too.
Jackson Jones
I have a dumbbell with maximum weight 18kg, I increment every week of 2 kg and now I'm currently using 16kg. For the exercises with the bands or just body weight I add 5 more reps every week. X+X refers to 1 set of x for one arm/leg then switch. Every week I have to hold 1 second more the table pull-ups than previous week. My week goes ABAXBAX then BABXABX >Workout A: Deadlift with dumbbell x30, 1 and a half squat with dumbbell x20, squat jump x20; Push-ups x35, 1 arm shoulder press with band 20+20, 1 arm rotations with band 20+20, facepulls with band x20, diamond push-ups x35; Heel touch squat 10+10, Sprint Lounges 10+10, fast Sprint lounges x20; Table pull-ups x35, dumbbell row 20+20, concentration curl 20+20; Core circuit; 1 arm dumbbells press 30+30; row with band x35, inclined push-ups x35, table pullups 10 reps holding 7 seconds each rep; Stretching.
>Workout B: Hip thrusts with dumbbell x20, hip thrusts with dumbbell and high legs x20, squat jump x20; Push-ups x35, 1 arm lateral raises with band 20+20, 1 arm rotations with band 20+20, facepulls with band x20, diamond push ups x35; Lounges with dumbbell 10+10; lounges on one leg 10+10, fast lounges x20; Table pull-ups x35, dumbbell row 20+20, concentration curl 20+20; Core circuit; 1 arm dumbbells press 30+30; row with band x35, inclined push-ups x35, table pullups 10 reps holding 7 seconds each rep; Stretching. I'll value your workouts in the next answers due to the length of the test
Adrian Peterson
If you are able try intensifying the upper body workout and you are pretty good. Good thing you stretch every day. Add some stretching it will help with maximizing the reps Very good stuff, but rest days are also important, try take Saturday as a resr day and do the burpees and abs on the other days, a rest day will make you feel better in my opinion because you have a pretty good workload
Landon Foster
A -Weighted pushups 4x10 1.Diamonds 2.Archer's 3.Reverse grip 4.Side-to-side -Weighted pike pushups 2x10, Handstand pushups 1-2xF -Weighted situps and leg raises 2x10, dragon flags 2x10 -Weighted squats 3x15, weighted lunges 2x10 -Burpees with pushup and jump with knees to chest 2x10-15 Day B -10-12 rounds of kickboxing and boxing, average 3:00-3:30 rounds with every 5th round being 5:00 Day C All on gymnastic rings -Pullups (different grip each set) 3xF -Curls, Reverse curls 3x10 -French curls 3x10 -Rows, Facepulls 3x8 -Support hold, Half iron cross 3xF -Pushups 3x10 1.Archer's 2.RTO 3.Pelican curls -Dips 3x10 -Balance assisted shrimp squats (when I feel like it) Sometimes I add dumbbell exercises, but all I have at home are 2x20s and 2x25s
Brandon James
help me lads
I own a barbell and 2 dumbells, and weights for 44kg total; currently I'm doing AxBxAxx, doing cardio-abs+something else workouts on rest days; the workout is the following:
>A front squat 5x8 max weight OHP x50 (try to do so in series of 8) 80% max weight barbell row 5x10 max weight
>B front squat 5x8 max weight dumbell bench press 5x10 max weight deadlift 5x10 max weight
what would you change? I was thinking max weight low reps OHP and high reps bench press everyday? Should I continue deadlifting (it is far too light)? I thought about replacing dl with cleans, but I clean already for front squats/OHP...
John Foster
nice, mixin it up like the to-failure reps, just do as many as possible, simple as do you maintain form the whole time or do try to wring out as much as possible? i c u wit them martial arts user, id fuck with that all the time if i knew how to do it correctly
'ere's m'split, still messing with stuff but its starting to become more solidified A- Sun, Tue, Thu Heavy High Bar Squats, 5x5 5x Pistol Squats on each leg after each set Gonna build a lil machine soon so I can superset with Nordic Curls, also gonna put a few mins of jump rope to end this off as well when i can find a jump rope B- Mon, Wed, Fri Rather 'tistic but ill do my best to explain Do a pullup w/ perfect form, then do 5x one armed pushups on each arm, wait until i can breathe through my nose comfortably,then do two pullups, followed by 5 dips (my dips are shit atm) Keep alternating between the three and adding one pullup to the set until i can't do them with perfect form anymore, occasionally ill throw some grip work in there aswell
I try to, but the last 2 reps are usually an ugly sight. I've changed my approach to training volume by simply defining it as "number of challenging sets" instead of setsxreps (mostly because I just suck at counting reps)
I'd add some accessory work but then I don't know what's your goal
Lucas Bennett
>Break concrete with slegehammer for hours, varying swing technique to use different muscles >Pick up heavy rock and walk around >Spin heavy wooden beam around for fun. >Yoga
I'm a dyel skelly and I'm not really trying to exercise, I just like hard manual labor and exertion, the doing it makes me happier than the result.
Jason Collins
Complete newfag here, I want to fix my arms, currently they're skelly, I try to show muscle and you can see bone on the forearm. What do I do?
Landon Ward
ABx or ABABx A: One-calf raises Handstand pushups PIke pushups Ring dips Incline one-arm pushups Pseudoplance pushups Fingertip pushups
B: PIstol & Shrimp squats Weighted pullups One-hand pullups Inverted ring rows DB rows DB lateral raises Reverse DB curl Vacuums Hanging leg raises Towel hangs
I do this home workout. Is this Yas Forums approved? I just added bicep curls using a backpack
Levi Smith
Push Day
1x10 Assisted Warm up Dips Weighted Pushups 10lbs 3x10 Dips 3x10 Pike Pushups 3x10 Ab Wheel Roll outs 3x10 L Sit On Bars 1xF
Pull Day Weighted Pull-ups 5lbs 3x10 Ring Rows 3x10 Assisted Close-Grip Chin-ups 1x8 Leg Raises 3x10 Hanging 1xF I add more weight as things get too easy, got 65lbs worth of weight to play with
Joshua Powell
Lift weights and eat
Logan Parker
Push: Wall handstand push-ups 10x5 Weighted pushups 5x12 One arm pushups 4x8 Pike Pushup 5x15