#Calisthenics + dumbell workout

1 messages · Page 1 of 1 (latest)

modern bough
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Why no core and legs?

modern bough
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The exercise selection is generally good, but 3 bicep exercises may be too many.

modern bough
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I would switch either bicep or hammer for something else, maybe some wrist curls for the forearms.

modern bough
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Or just not have one of them.

vocal drift
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woe betide all those that ping all helpers. Brace yourself for my copypasta

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Reasons why you shouldn't make up your own routine (please take this in a positive and constructive light, this copy pasta exists because this comes up a lot):
-The primer and RR exist, were designed by experts, and are well documented as very effective.
-You likely do not have the knowledge required to make a good, balanced routine on your own.
-You likely do not have the knowledge to understand why this is.
-You can make some modifications to the RR if you need to. The progressions are already pretty close to "choose your own adventure" as it is, and we can help you incorperate a little extra or take out things you don't like.
-If you are dead set on making your own routine and ignoring the amazing and free routines already made for you, reading Overcoming Gravity 2 cover to cover might get you to a point where this is feasible. It is not a short book.
-If you think you need a special routine catered to your specific scenario, please clearly state why you think that is, we can likely tell you why the primer or RR will be fine for you.
-If you want us to help you make a special routine, please understand that this is beyond "free help on the internet". You will need to pay someone knowledgeable for that. We are unlikely to spend time answering all of your questions as you try to make your own routine, as that is essentially the same thing.
-Please read the FAQ if you haven't: https://old.reddit.com/r/bodyweightfitness/wiki/faq#wiki_is_my_routine_good.3F

reddit
faq - bodyweightfitness

r/bodyweightfitness: Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to …

worthy prawn
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!ownroutine

whole tigerBOT
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Reasons why you shouldn't make up your own routine (please take this in a positive and constructive light, this copy pasta exists because this comes up a lot):
-The primer and RR exist, were designed by experts, and are well documented as very effective.
-You likely do not have the knowledge required to make a good, balanced routine on your own.
-You likely do not have the knowledge to understand why this is.
-You can make some modifications to the RR if you need to. The progressions are already pretty close to "choose your own adventure" as it is, and we can help you incorperate a little extra or take out things you don't like.
-If you are dead set on making your own routine and ignoring the amazing and free routines already made for you, reading Overcoming Gravity 2 cover to cover might get you to a point where this is feasible. It is not a short book.
-If you think you need a special routine catered to your specific scenario, please clearly state why you think that is, we can likely tell you why the primer or RR will be fine for you.
-If you want us to help you make a special routine, please understand that this is beyond "free help on the internet". You will need to pay someone knowledgeable for that. We are unlikely to spend time answering all of your questions as you try to make your own routine, as that is essentially the same thing.
-Please read the FAQ if you haven't: https://old.reddit.com/r/bodyweightfitness/wiki/faq#wiki_is_my_routine_good.3F

reddit
faq - bodyweightfitness

r/bodyweightfitness: Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to …

worthy prawn
vocal drift
amber tinsel
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You're doing a heavy exercise (5 reps) after 6 other sets of the same muscle group

9 sets of curls is too much, you only have 6 pulling sets

You have more pushing volume than pull

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They're right

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Despite your best efforts this is a bad routine. Which is normal when you're not very experienced, don't sweat it

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That logic would apply to curls too. 9 sets is way too much, more than your pulling volume

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And again. You're doing 9 sets of pushing and 6 for pull

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And your pushing exercises are ordered weirdly

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You shouldn't have more pushing volume than pulling volume

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If you do, you won't necessarily develop a imbalance. But it's a rule of thumb

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You're doing a heavy movement (5 reps) after 6 reps of the same muscle groups

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No

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List me the pushing exercises in your routine

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What even is this question

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You have 9 sets for pushing and 6 for pulling

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My suggestion is use a routine made by someone who knows their stuff

vocal drift
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Are you using dumbells because you own them, or do you have a specific reason? Not saying they are not a useful tool, but dumb bells have the down side of mainly being useful for targeting specific muscle groups, which is inherently less efficient than large compound movements (especially for a beginner), unless you have specific goals.
If you just want to efficiently gain general strength you would be better served following an existing routine put together by someone knowledgeable. You could always tack on a few extra sets targeting specific muscle groups that you are interested in if that fits your goals.

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Also, re me not even looking at your routine, the copy pasta is there bc reviewing routines is even more volunteer basis than newbie helper and most of us are not willing to delve that deep. If you want a tailored routine rather than a stock one, that's getting into the "personal trainers don't come cheap" territory aha, sorry mate

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fair enough. You may have gotten a bit more traction with something along the lines of "would it be ok to add the following to the bwsf?"
We tend to just bounce off routines otherwise

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A few notes:
-consider pike pushups over dips. They're the bees' knees.
-when aiming for max, do failure minus one and try to keep sets consistent. 6-6-6 is better than 8-5-3.
-Presumably you are using the progression of each exercise you're actually on and not just guessing?
-do muscle targeting (dumb bell) exercises last if you have the gas for them. they're the chocolate cake, eat your potatoes first. Focus on the quality of the compounds before fiddling with targeting muscle groups.
-yes, adding extra is fine. As noted by others you have more pushing than pulling, just keep that in mind.
-be on the watch out for injuries, recovery.

Overall if the reason you're adding those extra exercises is bc you're feeling like you're missing muscles i would say stick to the routine as written and that you're over thinking it. You will get enough as it is currently written. That being said if you have the time, and you wanna do it, and you can maintain recovery, it will be fine.

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oh right, also make sure you follow the right rest periods for push/pull between sets.

amber tinsel
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Why do you want to add so many different exercises

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The bwsf hits everything. What do you think you're not hitting and prompts a new exercise?

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Like, the reasoning for each specific movement you added

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Adding lateral raises, tricep extensions and a type of curl is ok though, generally. As long as you don't go overboard

static thistle
amber tinsel
static thistle
vocal drift
static thistle
amber tinsel
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After bwsf feel free to add a curl and tricep extension. Lateral raise too. Don't go overboard. Do like a couple sets of each. Don't do like 3 sets to failure.

Remember the bwsf is a full body workout 3x/week. You need to recover or you won't progress.

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Pick one type of curl. Don't be doing 2 types of curls for 3 sets after the bwsg. Pick one. Don't overthink it. Thr muscle you wanted to refer to is the brachialis muscle (Hammer Curl)

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Who said they weren't trained enough?

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You?

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You added Incline bench.

You're already doing pike push-ups and normal pushup progressions. That's enough pushing. Any more is junk volume

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More is not always better. It's often times more fatigue for no more benefits

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The upper fibers of your pec major will certainly be trained with push-up progressions and pike push-up progressions

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Then do it instead of pike push-ups

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Don't add more trash onto the end of a session

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What do you mean 3 bicep muscle groups lmao

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Short head and long head are part of the biceps brachii. Same muscle

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Wheres your exercise for rear delts? You don't pike push-up, where's your front delt isolation?
Why one exercise for triceps? You could have one to target the long lead and one for the other two.
Why no t bar row for heavy rhomboid focus?
Why no y raises for lower traps? Why no shrugs for upper traps?
The list could go on

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See? You could remember to add 20 different movements because you saw 20 different YouTube videos

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Having 3 different types of curls (9 sets total) after a pull day that consists of 6 sets total is idiotic

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You can. You have dumbbells

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But that wasn't the point

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You are working the full bicep

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Same way that push-ups will work your pec major muscle in its entirety

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Would Incline bench focus more on the lower fibers? Sure

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And what I'm telling you is that adding more stuff isn't always best

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!dunning

whole tigerBOT
amber tinsel
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Anyways

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Do the bwsf is my suggestion

Add 2 sets (1 exercise) for curls. For triceps too. Lateral raises are fine

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That's my suggestion

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Take it or leave it

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The bwsf targets all muscles. If you're already doing pike push-ups and push-ups progressions for the bwsf, adding more pushing movements will add junk volume and fatigue that will change the actual original routine. You may not progress through reps and progressions as easily due to this.

If you're not doing the bwsf and instead the push day you posted above, change the order. Do your heavy exercises first (the dip, as you're doing sets of 5)

As for your pull day. Doing 9 sets of bicep is really necessary. 3 exercises too. Pick one type of curl. Or 2 if you insist in being stubborn.

Also, do 4 sets of both pulling movements so it's closer to your pushing volume. Change their order (one day start with pull-up progression and the following session start with row).

static thistle
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@amber tinsel @vocal drift could you list all the reasons that make this routine bad

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Sorry if this disturbs you in any way

static thistle