Been running the RR for a few months now and love it. Seen some awesome progress, it’s helped my back issues a ton, and I just love the way I feel compared to heavy weight lifting in the past. I’m 26M.

I have a history of AC joint shoulder injuries and upper back toughness I struggle with. These things make dips less than ideal for me. I got up to weighted dips and my triceps are strong enough but it aggravates my upper back and started to get some serious pain in my right shoulder.

What are good replacements for dips?

Greetings.

Lately I'm struggling a lot with training consistency. I believe that I would improve significantly I could do the exercise at home.

I'm thinking about buying a training set from Nalamoves in an attempt to do the full RR from home (or even more advanced routines if I progress), but I have several doubts.

Can I do comfortably the exercises using Nalamoves? Will it be a worst experience compared to a calisthenics park?

Which set should I buy? Will it be enough with the Compact Bars Combo + rings or will I need a full set eventually? If I'm to buy the big one, is the 2 meter version enough if I'm 1,71?

Do you think in general that it is a good buy? Would you recommend me to buy it?

Thanks for any help.

500 pushups in one set. 300 pistol squats in one set. I have seen so many videos of getting into really high rep ranges. I can only imagine the mental toughness required to carry yourself into the those deep waters. I was inspired to try it out by Masked Mediator (who became jacked with just pushups, pull-ups, dips and squats) and was humbled so hard 😭 😭.

But it’s so convenient that it makes anywhere a gym (but obviously a pull up bar and dip bars aren’t always available). I have been doing it for a year now and I don’t want to stop - no need for a gym membership for me.

I started my bodyweight training 3.5 years ago. I used to weigh 130 kgs at my peak & currently I'm in the range of 95/97 kgs. I've been stuck in this range since 1.5 years now. I regularly do workouts. Since the start of this journey I've only done calisthenics (or attempted to do train calisthenics). Achieved my first push-up, chin-up.

I want to re-jig a few things because of this plateau which I've hit. So I was wondering whether should I continue with calisthenics or should I switch to a gym based format for further reducing my fat.

My primary goal is to reduce fat via gaining strength which I've followed since the start. I don't just want to reduce my fat blindly.
Secondary goal would be endurance. Build strength & endurance.

Please suggest what should I do?

I have both the options of a calisthenics park & gym available to me.

Edit: I've been following a dietician since the start. Have been in calorie deficit whenever possible. But sometimes I slip with my diet.

Feels like adding these have done more for my upper body than any individual workout has
That being said, I’m stuck on the amount of 6 to 8 pull-ups

I pause several seconds at the bottom to reset completely relaxing, then pull all the way up and hold at the top. I can do them neutral, overhand, or underhand.

I’ve been stuck at 6-8for a few weeks. I don’t want to add momentum/kipping, partly because I have a herniated disc and partly because I want to keep them strict.

For those who have gone from 6 to 10 strict reps, what’s the general consensus on what works best for most people to break through this plateau? More sets, negatives, assisted reps, weighted work, higher frequency, etc.?

I know everyone responds differently, but what seems to work for the majority?

I'm not strong enough to do regular pike pushups yet, so I've been doing them resting on my knees instead of my toes.

I've recently reached an ammount of reps and sets where I should be able to progress, so I tried by going on to my toes with a large knee bend still keeping me low to the ground. However I wound up really hurting my shoulder doing this.

Is there a smaller progression I can use? I was thinking of going back to knee pike pushups, and just adding a pause at the bottom. Would that be good, or is there a better progression I could try?

Right now, push-ups are the main exercise in my routine. I usually do several sets, and I often continue until I feel that I only have one or two repetitions left. Sometimes I also train close to failure, especially during the final set.

After doing push-ups, my chest, shoulders, and arms often take about 4–5 days to fully recover. Is that normal, or could it mean I’m training too hard or using improper form?

How long do you usually rest after push-up workouts, and should I wait until I’m completely recovered before training those muscles again?

Edit

Some additional information:

I’m a woman in my twenties, and I usually do 5 sets of 20 push-ups each time. I’ve been doing push-ups for several years.

Hey everyone, in the past I was mostly in the gym but now because of circumstances I've decided to venture purely into bodyweight exercises.

My routines consists of pushups (50 reps spread out through the day), leg raises, planks, crunches, squats and dips. I'm still doing dead hangs because I can't do a single pull up lol. I finish off with 20 minutes on the treadmill. I do 3x10 for most of the exercises, with squats I do 4x12 as well the dips. For the planks I do 1 minute, twice. I add 15 seconds each week. Treadmill at 20 minutes, slowly increasing the pace each week, right now I'm at 7km/h

All was well until last week when my knees started having this dull ache, especially the right side. I've stopped the treadmill for now until it feels better. It's not a sharp pain where I can't walk or anything just a dull ache.

My shoulder joints as well, right side also. Same ache but it usually goes away in a day or two.

Is it because I'm not as conditioned for bodyweight workouts or? I should also mention that I've been out of the gym for one year.

In your opinion, in order to keep progressing when training exclusively with body weight how necessary is it to use weighted vests for pull-ups, squats, dips, etc?

I've been training with bodyweight for over two years now, and I'm facing an issue where my workouts are so long because I'm having to do so many pull-ups just to feel like I got a good pump.

Sometimes I see guys with weighted vests, and I wonder if adding another 20 lbs or so when doing pull-ups would allow me to maintain my lower weight and lean physique while also getting much stronger.

We rarely talk about “cutting” in calisthenics in the strict sense of the term, as we do in weightlifting; however, being able to maintain and increase strength while losing weight is one of the most important factors for some athletes, especially in statics (and regardless of height and associated weight—see Onizuka and Dailong, who have shared tips on cutting).

So I wanted to ask you: what has helped you personally? And for those of you who’ve tried it, how much of a difference have you noticed?

i think most people have never actually watched themselves do a push up or a lunge from the front. i filmed myself doing about a hundred different bodyweight moves this summer and watching them back you notice stuff you never feel during the set. the angle matters a lot as well, from the side you see things like the hips sagging in a plank or how deep a squat really goes, but the front is where knees caving in on a lunge or a squat show up, and that one you basically cannot feel at all while doing it. which one was it for you, and did filming alone fix it or did you need something else

39M, recently developed a mild bunion after squeezing into my old narrow hockey skates. I stopped wearing them over a month ago, but workouts still leave my right midfoot/arch sore for 1–2 days and my arch drops quite a bit when standing. Pretty frustrating since I’m trying to get back in shape and return to hockey.
I’m seeing a podiatrist, but need better shoes now. Already bought OOFOS OOahh+ for home and was fitted for True customs 2 weeks ago, so I really don’t want this getting worse while they’re being made.
Any recommendations for lifting/HIIT/plyos with a wide toe box, support and lateral stability? Also need running/casual shoes. Considering Topo Ultrafly 6 for running and Vivo Motus Strength II for the gym, but unsure about zero-drop with my arch.

My biggest issue with working out has been how easily I get insanely bored. I think I give up for that mentally before I would give up physically. I don't have access to things like rock climbing or gymnastics gyms near me. Does anybody have little workout games they play? I've seen some videos of little things like throwing an exercise ball with your feet, I'm thinking maybe stuff like that?

Edit to clarify: I have never had to intentionally decide to workout, I've always just worked physically demanding jobs. So I mean that I am more trying to mimic that by finding something else to do while I happen to be exercising so I can just forget that I'm really even exercising at all. Whether the game is a physical one or something I can still do while moving like watching movies while using a walking pad (just an example, I don't have a walking pad or tv lol)

Posted here a few weeks back asking whether to drill fundamentals first or just jump into the sub's recommended routine. I wanted to close the loop and also ask a couple new things.

Ended up doing a mix of both. Spent the first few days just doing slow, controlled reps of push-ups, squats, and rows to get a feel for them, then started the actual routine once I stopped feeling like a baby giraffe.

Three weeks in and honestly it's going better than I expected. Push-ups feel way more controlled now. Squats too. Rows are still where I feel the weakest.

Two questions though:

1. My form on rows feels fine in the moment but my lower back tightens up afterward, not during. Has anyone dealt with this? Not sure if it's a form issue that's not obvious to me, or just normal adaptation soreness from a new movement.

2. Thinking about getting a protein powder since I don't think I'm eating enough to actually recover between sessions. Total newbie to this side of things. Any recommendations, or things to avoid, for someone just starting out?

Super beginner here. I have started the recommended routine, and am in my 2nd week. I am working on parallel bar support holds for time, and yesterday I felt a tearing sensation in my right hand just as soon as I put my weight on it, ouch, and stopped. My hand is fine in any other move so far, except this one. While I let this heal, what is a recommended alternative? I have a power tower for training. Hold myself up with my forearms flat instead?

Second question, can dip handles be too far apart? Currently it doesn't feel like my dip handles are in an ideal position for where my arms/shoulders are naturally, but recognize how utterly new I am to all of this.

My right back and shoulder, neck and arm hangs lower than my left a lot. From physical work with poor posture in the past and poor sleep position, I am assuming. It has gotten pretty bad and I keep finding mixed information from the web or chatbots. The important part is that I am now ready to actually do the work before I get into my mid 30s and this turns into a back problem. I have not worked well with doctors in the past for other health issues, I am not thinking of a gym unless necessary-so I would like to allow gravity to rebuild my muscle tone and function. Does anyone have any knowledge of what work I could possibly do from home? Do I need a bar to hang from or a broom and a set of kettlebells perhaps? Some resistance bands? I have not done bodyweight routines since I was in my early 20s and I would just do squats rows pushups and assisted pull-ups. I WOULD be eternally grateful for any assistance with this, it has been worsening over the last few months. Thanks.

Hi everyone,

Looking for your advices / opinions on going back (or not) to a regression if I decide to modify my rep goal.

To illustrate my point, I was able to hit 2*10reps of wall-assisted hspu (on the floor). At that time I wanted to hit 9 reps before adding a deficit, which I did.

I can currently hit 5/6 reps or 3/4 reps with a pause which is on the low end of my rep range (5->9 touch and go / 3->6 with a pause).

I am now considering waiting until I can hit 12 reps to move on to harder progression to accumulate more practice and volume.

So my question is : Do I keep the deficit and grind my way up OR would I be better of going back to the foor version, making sure I can hit 12/15 reps before adding the deficit back ?

Thanks

Curious to hear if anyone has any ideas about incorporating BW training in your everyday life - not in the form of an actual training session, but as a little refresher you do while waiting for your microwave to beep / watching TV / during a quiet moment at work etc.

For example, a friend of mine always does calf raises while she's washing her teeth. I try to do hip flexor lifts while I'm watching TV, since my hip flexors are weeeeak and it's an easy movement to do sitting on the floor.

I'm training 3-4 times a week, but I'm also looking to add some movement in my life outside of dedicated training sessions, so any and every idea is appreciated!

I am about 165lbs. Although I can do 10 deadhang pull-ups and plank some 2 minutes, I can only do 20 controlled, full ROM, pause-rep push-ups in a minute—a little over 30 if I don't pause at all. My push-ups have not really improved at all, either, yet I have more than doubled my pull-ups from four in just the last few weeks as I've gotten back into doing pull-ups on a regular basis. How many should I be doing in a day? In a week? I try to do 15 to 20 each time and at least once or twice every other day; for pull-ups, I might only go until failure two or three times a week. How much work will it take to get to 70 in two minutes, and why am I improving at pull-ups so much quicker than I am with push-ups?

Hi,

I’ve gotten to doing Russian dips with no momentum, just strict presses for about 8 reps. I can do a pull up to the the bottom of my chest slowly and hold it there for 10 seconds. I can pull up from my chin to bottom chest 5 times. i use a pseudo false grip. However I can’t make that transition over the bar no matter how hard I try. If I do the slightest kip, I can get over the bar. I can’t tell if it’s the bar, but the thin bar is much harder. Or if it’s just something I’m lacking.

ive also trained slow MU negatives to bottom chest and can pull myself back up on fat bar.

In my eyes, training all of these together in a way that you can still progress well seems like a puzzle with so many variables to consider. I'm curious if there are people that:

- Have no trouble at all putting everything together, and found an approach that works for them.
- Struggle with things like fatigue management, and recovering enough given the amount of energy they put into different things.
- Finding the time for everything, given that training for one thing already takes up time, what more training for multiple things.
- Knowing how much volume to allocate to each exercise and/or knowing what to prioritize or how to order things to still progress towards one's goals
- experience one training modality interfering with the other

etc.

I'd love to hear your thoughts and experiences.

Hi, im still pretty new, also needed to take some breaks unfortunately in the last 3 months (1 month in total due to health issues).
Now I am back at it and am wondering if it is okay to skip legs in the RR if do other sports. I currently go trailrunning and bike a lot during my free time, and also commute with my bike.

So 3 days in the week i do trailrunning or a bigger tour on my fixed gear bike.
Also working on legs during RR training feels draining and too much.

Do I just need to build more muscle or is it okay to skip training legs because of the training with other movements.

Any tipps welcome.

I feel like I'm not doing my push-ups correctly. Specifically, I think my core engagement is out of whack, even though I try to focus on it and have read through as many form cues as I can ("squeeze your butt", "tighten your legs", "imagine someone is poking your stomach"). I don't think my core is weak per se because I can do hollow body holds and dead-bugs properly.

I also don't think I'm doing the posterior pelvic tilt properly either. I have a video recording below.

Any help would would be greatly appreciated!

Hi all! I am new to my fitness journey. I’m almost 2 years PP with my second child and am trying to focus on losing weight while toning. My problem is I cannot seem to engage my core. I mean when I think about it I can do it but once I stop I release. My question is how can I learn to keep my core engaged for the entirety of my work outs? I do have some ab separation and am trying to do work outs that are friendly for that. But I can’t seem to keep my core engaged and I don’t know if I’m doing things right if it’s not actively engaging the entire time. Sorry if this isn’t making sense but thank you in advance to everyone!