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  1. #1
    Registered User Stenning's Avatar
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    A Simple Bodyweight Only Bodybuilding Program?

    What's the best program to follow at home for someone with no access to weights? Just a pullup bar? Looking to train 3x a week?

    Obviously bodyweight exercises but how much volume? Sets? Reps? Progression? Rests?

    Thanks.
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  2. #2
    Weak and foolish OldFartTom's Avatar
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    Make sure you have all of the 7 principal movements included...

    * Push away from chest
    * Pull towards chest (Australian pull ups, for example)
    * Pull downwards
    * Push upwards (pike push ups, for example)
    * Hip hinge (like deadlift type movement.. so examples are hypers, bridges etc)
    * Crunch (windshield wipers, dragon flags, sit ups etc)
    * Legs (air squats, pistol squats etc)



    Do 3 or 4 sets of somewhere between 8 and 15 reps

    3 times a week, have a rest day between sessions.

    Sets need to be hard, like you couldn't have managed more than 1 or 2 more reps, but also avoid working to failure.

    Do every rep precisely with perfect form, or don't do them

    Get 90 seconds rest between sets.

    Progress the exercises. For example pushing away from chest.. if you can only do pushups against a kitchen counter that's fine, but when you can do 15 move to a lower surface on 8. When you can do 15 again move harder. As you get better you move through the variations like making hands closer or nearer waist or even 1 arm.

    You can vary all the exercises to make them gradually harder (just like increasing the weight in weight training). They can all be made easy or insanely hard (e.g. shrimp squats) and everything in-between. Google the various progressions to see, like "one leg squat progression" or "pull-ups progression" or whichever exercise/movement type.

    Track your progress and aim to slowly increase the difficulty/load over time, aim to increase difficulty in the 8 to 15 rep range not just by adding more and more reps. Don't rush it.

    You now have all you need for years of workouts. Just send me a cheque in the post Thanks

    Edit: pick one exercise for each of the 7 movement types
    Last edited by OldFartTom; 11-09-2019 at 08:43 AM.
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted Monday Oct 28th @76.8, Nov 20th 74.7, target 69.x Kg.
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  3. #3
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    Insanity.

    Originally Posted by Stenning View Post
    What's the best program to follow at home for someone with no access to weights? Just a pullup bar? Looking to train 3x a week?

    Obviously bodyweight exercises but how much volume? Sets? Reps? Progression? Rests?

    Thanks.
    Best I can think of is the insanity program by beach body. Warning, it is very intense and very difficult. Good luck. I loved it when I was doing it
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  5. #5
    Registered User eveeeli's Avatar
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    eveeeli is offline
    Originally Posted by OldFartTom View Post
    Make sure you have all of the 7 principal movements included...

    * Push away from chest
    * Pull towards chest (Australian pull ups, for example)
    * Pull downwards
    * Push upwards (pike push ups, for example)
    * Hip hinge (like deadlift type movement.. so examples are hypers, bridges etc)
    * Crunch (windshield wipers, dragon flags, sit ups etc)
    * Legs (air squats, pistol squats etc)



    Do 3 or 4 sets of somewhere between 8 and 15 reps

    3 times a week, have a rest day between sessions.

    Sets need to be hard, like you couldn't have managed more than 1 or 2 more reps, but also avoid working to failure.

    Do every rep precisely with perfect form, or don't do them

    Get 90 seconds rest between sets.

    Progress the exercises. For example pushing away from chest.. if you can only do pushups against a kitchen counter that's fine, but when you can do 15 move to a lower surface on 8. When you can do 15 again move harder. As you get better you move through the variations like making hands closer or nearer waist or even 1 arm.

    You can vary all the exercises to make them gradually harder (just like increasing the weight in weight training). They can all be made easy or insanely hard (e.g. shrimp squats) and everything in-between. Google the various progressions to see, like "one leg squat progression" or "pull-ups progression" or whichever exercise/movement type.

    Track your progress and aim to slowly increase the difficulty/load over time, aim to increase difficulty in the 8 to 15 rep range not just by adding more and more reps. Don't rush it.

    You now have all you need for years of workouts. Just send me a cheque in the post Thanks

    Edit: pick one exercise for each of the 7 movement types
    hii, fr pullups if i cant do full pullups is it okk to do incline pullupss
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  6. #6
    Weak and foolish OldFartTom's Avatar
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    Originally Posted by eveeeli View Post
    hii, fr pullups if i cant do full pullups is it okk to do incline pullupss
    Can you get a resistance band? usually different colours for different thickness, and use one to assist you. Depending on the band you might have a knee in it to support you while it's hooked over the pull-up bar.

    Also negatives (lower downs) are an option too, like explained here
    Faith in Jesus first and faith in squats second.
    Then other details will start to slot themselves into place.
    Diet restarted Monday Oct 28th @76.8, Nov 20th 74.7, target 69.x Kg.
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  7. #7
    Registered User eveeeli's Avatar
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    Ohh i see, thank you
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