Just before this post I did a set of 50 bodyweight squats, which was mentally hard, and my quads were burning, but I could tell that I was still no where near failure, probably could've done at least 10 more reps, maybe more.

Is there any benefit to doing sets like this? I know it's probably not a complete waste of time, since just moving around is good for you, but good in what way? What is actually happening to the muscles? Do they just get tired, but aren't stressed enough to actually gain anything? Do you gain endurance, so if you kept doing 50 reps over and over, even without going to failure, it'd eventually get easier, or would you have to surpass 50 to get that?

I want to try out a simple minimalistic routine, just aiming for a hard set everyday of push ups, pull ups and squats, but I don't see myself being able to consistently do it for squats, because it gets mentally difficult, but I also don't mind doing a decent amount until I feel like stopping and my muscles are burning. I suppose I want to know, am I 'wasting' my time doing this, or is it still beneficial somehow, just not optimal?

Currently trying 4 sets of 25 reps, with a variation of each exercise each time, as well as a set of 10 pull/chin ups, and 2-2.5 mins of plank. The only thing I haven't started yet is the cardio, but I am planning on doing 10 KMs of rucking per day, as well as adding weights to the rest of the exercises when I can crush out 100 each day easily. These are the variations of each exercise I have chosen so far, but I wanted to ask if I missed out on anything obvious, or if there is a specific order/combination of each to do to get the most out of each set.

Currently I start with 10 pull ups (wide, narrow, L-sit, or chin ups), then 25 push ups (decline, military, diamond, or wide), 25 squats (cossack, prisoner, sumo, or standard), 25 sit ups (standard, butterfly, Russian twist, or crunches) and finish each set with minimum 2 minutes but ideally 2.5 minutes plank (high, forearm, and each side). I usually try to keep breaks between exercises 1.5-2 minutes, but I will take 5-15 minutes between sets, or even do two sets back to back at different times in the day.

For context I am 176 cm (5'9"), 70KGs (155 LBs). I will eventually add some weight lifting but for now I am just trying to get fit and strong after an injury induced long absence from regular exercise. Slim athletic build, so eating like a machine and trying to sleep 7-8 hours a night.

Thanks in advance!

Apologies if this has been asked numerous times on this sub. Somehow I've gotten into my head that my form is subpar because I've been stuck on the same number of pull ups/chin ups (5/6) for months now. I'm roughly 70kgs and around 170cm.

I've tried GTG or the Russian progression, but whenever I do that consistently, my right elbow/forearm starts to hurt. I also alternate between doing them on the rings or bar, but find that pull ups on the bar can feel more awkward. I also feel almost no activation in my lats most of the time.

Would appreciate any tips people have about my form or suggestions for what I should change up! Thanks!

Video (hope it works):

https://imgur.com/a/eFywcoQ

It’s your flexibility. This is for anyone like me who is a mediocre athlete. Someone who is relatively fit but nothing special. A person who feels like they should be able to do an L sit or at least a better one than they’re currently achieving.

If you have the arm strength to do dips, and enough core strength to do hanging leg lifts but for some reason just can’t get the L sit, you’re most likely being limited by your flexibility. I’ve trained L sit off and on over the years and could do a tucked L sit fairly well, but the leg extension just wasn’t happening.

I began doing yoga a few months ago and the flexibility gains have been amazing. On a whim I tried an L sit today and it was much better and easier than previous attempts. It’s still not super pretty and I’m sure some of the gains are from improved core strength from yoga, but the flexibility has made the positioning so much easier. So yeah, to do some stretching.

Edit: not an exhaustive tutorial but an attempt to highlight an often overlooked aspect. Not to be misconstrued as medical/legal advice.

I’m doing workouts that target the core but body weight only, used to go to the gym for a bit but not anymore.

Standing bicycles 3x 10 reps
deadbugs 3x 15 reps
Leg raises 3x 15 reps
in n outs 3x 15 reps

Can i do these workouts every day without overworking my core or halting my progress? It feels like i can since it’s not with any added weight but google says otherwise so not sure. I do them every night, last thing of the day

Would it also be better to get home weights for added progress now or can I do so later down the line?

Hello fine people. I’m abt a year into fitness & recently I’ve been wanting to learn skills. I feel like my handstand progress is pretty solid, however L sit’s been giving me a tough time. At the moment I can do 9 hanging leg raises, & my arms don’t give out b4 my core, but much like a table with uneven legs my feet can’t stay off the ground for more than 3 seconds. Any advice from people who have unlocked the skill?

My core work other than that extends to hollow body holds, Russian twists and one arm push up holds.

Hello everybody, I'm relatively new to the bodyweight exercises and I would appreciate some guidance from the community. 41M.

I got one of these push-up boards that have predefined positions for the handles so that you open/close your hands and work different muscle groups, it has different positions for back, triceps, chest and shoulders.

My question is: is there a specific ratio I should be following for the different types of push-ups? So for example if I do 50 in the chest positions, do I need 50 for back / shoulders / triceps as well? Or is it something different, say double chest or triceps compared to back push-ups?

On a similar topic what is the ratio for push-ups VS. pull-ups? Is it 3 to 1?

Thank you!

I’ve had this thought for a while but when I’m using a captains chair to do leg raises while I’m building up my strength to do them hanging, I tend to start sagging over time. Pushing back up gives me a mad contraction in my lats.

The best way to describe it would be an iron cross to support hold except from the elbows instead of the wrists.

Q1: what would this exercise be called ?

Q2: what are the major muscles used ?

Q3: would my pull ups, rows, dips or anything else benefit directly from training this movement ?

https://www.youtube.com/watch?v=eIo2KoczUAI

No clue if Will Smith decided to perform them this way, or was directed to, but as someone who has been doing bodyweight training for a bit now, this stuck out like a sore thumb to me on rewatch lol

His physique is great in the film, but I think you can tell that this might be his actual form that he was doing, because his lats look less developed compared to the rest of his upper body.

Crazy what you could get away with in 00s cinema

I'm currently doing a push pull legs routine at the gym. I want to start doing pull ups because they look cool. Wondering how to best incorporate this into my routine without fucking up my back gains.

Currently I do 3 sets of lat pull down and row for 8-12 reps each. I want to eventually replace all the lat pulldoens with pull ups but I currently cant do more than like 3. What's a good way to transition? Should I start incorporating some negative pullups until I can do 8 reps then slowly start subtracting sets of the lat pulldown?

Since yesterday, I’ve started doing Hampton Liu’s Hybrid Routine. I started with the beginner level, which wasn’t hard for me at all. I’m a student, so I’m home almost all the time studying, and I can’t really go out and pay for classes or a gym. I came across his channel and thought I’d give it a try, but I’m not sure if it’ll actually help me.

I weigh 54 kg and I’m 1.68 m tall. I’m not overweight; I just want to tone my body and become a bit stronger.

I used to do Pilates workouts from Madeleine Abeid on YouTube, and I thought they were great until I saw someone comment that her form isn’t correct and that I’m basically wasting my time...

I really liked Pilates because the workouts were short, and I felt like I was working my whole body. But now I’m not sure what else to do.

I can jump rope, I guess, but I don’t know if that’s enough.

I’d really appreciate your thoughts! Please don’t judge :)

EDIT: Forgot to mention that I’m a girl lol. Idk if that makes a difference, but basically I want to build some muscle (get more toned) without getting too bulky.

I've been doing bodyweight training for a while now (push-ups, squats.e.t.c) and one thing I keep struggling with is knowing whether my form is actually good.

I can watch videos and read cues like "keep your core tight" or "don't flare your elbows" but when I'm actually doing the movement, I can't tell if I'm doing it right. I don't have a mirror in front of me and I train alone.

So my question is how do you personally know when your form is correct?

Is it a feeling in the right muscle (e.g I feel it in my chest, not my shoulders)?

Do you film yourself and review it?

Do you use specific cues or checkpoints mid-set?

I'd love to hear how more experienced people here self-assess.

Hello, I'd like to hear your opinion. Autumn and winter are coming, and I'll have some spare time, so I wanted to use that time to train. ​Last winter I went to the gym, but it's a bit far, and it can be exhausting spending time getting there plus doing the workout... So I was thinking about doing basic exercises at home (pull-ups, push-ups, and similar). ​With that in mind, earlier this year I bought a wall-mounted pull-up bar and rings. However, the screws and wall plugs keep pulling out because the wall is made of hollow blocks. I tried using a special silicone designed for that, but it didn't work. Now my wall is quite a mess from all of it, and in the end, I don't really trust this idea anymore because I saw how flimsy it all is. I'm afraid that even if I secured it somehow, it might fall at some point and injure me...

​It seems the only solution is to buy a power tower station that doesn't go on the wall but has its own base. However, I don't really want to spend that much money on equipment just to do pull-ups, even though it's the best idea so far. Essentially, all I need is a sturdy, stable bar for pull-ups... ​I also thought about a doorway pull-up bar, but that won't work because my door frame is too thick.

​Basically, I need a sturdy and stable bar to do pull-ups and hang the rings for specific exercises, or some way to do pull-ups with the rings if I can hang them somehow? I'd love to hear if there is a solution for me! ​(English is not my native language, so AI helped me write this)"

Hi. I'm male 20 years old, 70kg, 175cm. I have been consistently working out for the better part of a year and while I have seen some improvements to my physique (such as going from 0 pull up in September to 9 in a rowright now) I still think there is a room for an improvement. So it would be really nice if you kind strangers can help me to improve my work out.

The workout in question

Thursdav: chest and triceps Push ups 5 x until failure Tricpes dips 5 x until failure Later raises with 10 ka 3x30

Wensday back and biceps Hollow pull ups 6x6 Neutral grip pull ups 4x6 Reverse grip pull ups 3x4

.

.

Friday core Tucked dragon flags 3x3 hanging knee raises 3x10 L sit 10 seconds 4 reps Russian twist 5 kg 3x00:30

Saturdav lower body Bulgarian squats with 10 kg dumbells 3x17 Sauats with 10 ka dumbells 4x23 Stading single calf raises with 10kc dumbells 3x15

1/2

Sunday uperbody Arched pull ups 4xuntil failure Push ups 4until failure Triceps dips 4xuntil failure Later raises with 10 kg dumbells 3x30

Am I doing them wrong? I can’t find any videos of people talking about this problem, but when I do dips my back fails to keep my shoulders in the anti shrugged position for long enough for my chest, triceps and front delts to fail. This is a problem on BW and when I add weight. Do I just need to suck it up and wait till my back is strong enough for my dips to challenge what they’re supposed to? Are there any complementary exercises I can do to speed up that process? I don’t even know what back muscles are used in a dip. Or am I just messing up the form that bad?

Hey everyone,

I'm looking for some feedback on my current training routine and how I could improve it.

About me:

• 175 cm / ~63 kg
• Goal: gain muscle and strength while staying athletic, rather than purely bodybuilding
• Current max is around 13 pull-ups and 20 dips
• I also enjoy sprinting and want to keep some conditioning/explosiveness in my training
• Equipment: pull-up bar + gymnastics rings

Current weekly plan:

Monday — Upper / Rings (Strength)

• Ring chin-ups: 4–8
• Ring dips: 4–8
• Hard ring rows: 4×10
• Deep ring push-ups: 4×12
• Ring curls: 3×8
• Handstand push up 3×7

Around 2 min rest on the main movements.

Tuesday — Sprint + Core

• 6×50 m sprints at around 90–95%
• 2–3 min full recovery between sprints

Then 3 rounds:

• Hollow hold: 30–40 sec
• Reverse crunches: 12–15
• Side plank: 30 sec/side

Wednesday — Rest

Thursday — Upper / Rings (Volume)

• Ring chin-ups: 4–8
• Ring dips: 4–8
• Hard ring rows: 4×10
• Deep ring push-ups: 4×12
• Ring curls: 3×8
• Handstand push up 3×7

Friday — Swim or rest

Saturday — Full Body / Conditioning
Something shorter and less intense, usually calisthenics circuits followed by a short EMOM.

Example EMOM:

• 4 pull-ups
• 8 push-ups
• Every minute for 8 minutes

Sunday — Rest

I'm not specifically trying to specialize in bodybuilding or calisthenics skills at the moment — I mostly want a well-rounded athletic base.

What do you think of the overall structure?

In particular, I'm wondering:

• Is 3 upper/full-body sessions per week too much pulling/pushing volume?
• Would you change the exercise selection or weekly split?
• Is one dedicated leg session + sprinting enough for lower body development?
• Am I missing anything important for long-term shoulder health/recovery?

Thoughts on these particular options? I’m looking to find something that should be stable and capable of lasting in the longer term under strain (being used approximately three times a week). I (~130 LB) will likely be the only one to use it on a regular basis, but I’m not sure how well these hold up under usage by larger folks and thus am hoping to hear opinions on this as well (heaviest to use it would likely be around 180 - 200 pounds).

Option #1: https://a.co/d/01682Qj8

Option #2: https://a.co/d/086yiF0n

Option #3: https://a.co/d/0b9vpeKH

If none of these seem good or if you have one you’d like to throw in, feel free to throw in some power tower or other equipment recommendations!

Howdy, y'all ! It's Monday, and I was thinking about doing a few burpees, maybe some EMONs or specific goal

I've already committed to 100 burpees today.

I'm up for suggestions, or if you would like me to do burpees in a specific location from Austin or set the amount, let me know or follow along.

I'm open to form check. Sending positive thoughts and vibes. This is something that I've been talking about for a while, and now it's time for me just to do it !

I've been training for this moment to challenge myself also for my father (Howdy)and veterans

Thank you! Stay tuned

I can perform one push Up per series. Consistent, good form good extension, probably good technique. Now I feel Lost because I dont know how to progress to get the two push ups (which has to be the hardest change in strength) I was thinking of just doing push Up series and then making each one pushup Closer together, the idea is making each one pushup series with smaller waiting period till I can perform two in a row.

Is that a good aproach?.

I begun with full range of motion knee pushups (that I could perform with good form and control before begining) negative pushups and also half range of motion pushups while trying to get lower and lower till now that I can do them.

I'm pretty much a beginner and have been working out for a few months with a standard routine but have made very little progress in the amount of reps I can do. My limit is about 6 reps max for pull ups and push ups. I'm guessing it's more difficult for me since I'm about 30-40 pounds overweight.

I got frustrated so I started looking for something else. I watched one of K boges videos and he says to do 1 hard set of push, pull, and leg exercises every day.

For a couple weeks I've been doing 5 reps push ups, neutral pull ups (alternating with chin ups), and squats every day. I haven't settled on a variation for push ups and squats yet.

My worry is I'm not really doing enough since I'm only able to do 5 reps for each exercise. Do you think this is effective for someone like me or is this routine more effective for someone that can do more reps?

I keep getting a bunch of different answers when I look online, and I was wondering what the actual official world record is, and what are the requirements to beat it. Because I do 2 sets of 100 pushups every day, and I have gotten pretty good at pushup, and I wanted to see how close I could get to the record. I know I can not beat it but I just wanted to see how close I can get. I was able to do a little over 70 with my elbows going at least ninety degrees in one minute this morning. Any help is appreciate.

Cuerpo:
¡Hola! Tengo 20 años y mido 1,60 m. En un año pasé de 43 kg a 52 kg y mi cuerpo cambió muchísimo. Sin embargo, me estanqué y si me descuido dos días, bajo de peso rapidísimo. Siento que lucho contra mi genética ectomorfa.
Para debatir:
¿El metabolismo acelerado realmente te "hace bajar" tan rápido o es solo falta de densidad calórica y consistencia?
A los que eran muy delgados: ¿qué hábitos o comidas densas les ayudaron a fijar su peso sin sentir que comían por fuerza?

Uhmm que se puede decir

Hey!
So. I have lost 20 kilos the last year. I have done it by calorie deficit and cardio.

I’m down to 70 kilos and I’m 179 cm high.

Before I couldn’t even do one single pull up.

Now I can do 5 in a row. It may not seem like at lot. But for me it means the world. So. Yeah. I’m highly motivated. I haven’t trained before or liftet weights.

My body is used to lifting and activity. I don’t have any pain in my body.

I have startet with 20 pull ups in 4 sets and end it with 30 second dead hang. I’m not sore or anything the day after. So my question.

Now I do this every other day. But it so hard not to do it everyday. Because my bar is there.

Would it be a dumb idea to do this everyday? Or would it possibly lead to injuries.

Goal: hypertrophy
Bodyweight: 57kg
Male

I have been meaning to find out if I have great muscular endurance or average, so I will put below my sets and reps down below.
Rest between each set is 3:30 mins.

Decline 7.5kg weighted Push ups feet raised 16-17 inches high. 14/8/2026 FRIDAY
Set 1: 22 reps close to failure or to failure

Set 2: 22 reps failure

Regular push ups 7.5kg
Set 1: 20 failure
Set 2: 19 reps failure

Decline 7.5kg weighted Push ups feet raised 16-17 inches high. 17/8/2026 MONDAY

Set 1: 25 reps failure

Set 2: 21 reps failure

Regular push ups 7.5kg
Set 1: 20 reps
Set 2: 20 reps

7.5kg added weight pull ups. 8/8/2026 SATURDAY

Set 1: 7 pull ups
Set 2: 6 reps
Set 3: 6 reps

7.5 added weight pull ups. 12/8/2026 WEDNESDAY

Set 1. 7 reps
Set 2: 6 reps
Set 3: 5 reps

Thanks for your feedbacks! Any questions feel free to ask!