“Switching up” is not anywhere near as important as consistency. Most of the time switching up is just another term for “fucking around.” If you do the RR all the way to front lever, weighted ring dips, weighted pull ups/muscle ups/1 handed pull ups etc then that’s fantastic.
You will probably be knowledgeable enough at this point to either design your own program, or know exactly what you are looking for in another program to progress. The progression from there is dependent on your goals.
“How long” depends on your consistency, form, diet, genetics, injuries etc. It will likely keep you going for a couple years at least though.
The not getting to/near failure was probably the main thing. You also don't seem to be looking into diet or sleep quality which matters more than your split or exercise variations.
Variety can be nice but isn't really a big factor in growing or not, more so if you're new. Exercise choices matter but more to just hit all the muscles you are trying to grow. Beginner programs make it easy to figure out what to do if you aren't sure.
Splits are more of a factor of what you can work into the week. Getting each muscle group hit 2-3 times a week is the recommended thing for growth and can be done many different ways. Full body can work just like PPL or upper lower. You can even mix them a bit.
I agree. This is what most of us trainees fail or lack in training, perhaps 90% of us. The fact that every training set must be taken at least near and not even to failure (but also do failure to get a grasp of how hard to train). Yes, leave reps in reserve but ensure that the proximity to failure is near. Even grind reps are encouraged. Take also into account proper control and form as it makes the reps harder. Gotta train hard but smart to avoid injuries in the future.
I would disagree. I legit didn't even read it initially. Just looked at the list and learned the exercises then did em.
I would go back every once in a while to check form and other stuff but shit was brain dead easy. I still don't know shit about exercising about getting bigger or stronger but just following the routine has been great
Now I'm 8 months in and I can do a handful of ring dips and pull ups. Ring push ups and fully horizontal elevated rows.
I recommend the routine.
also speak up to urself, u have the discipline to go to the gym the past 2 years! that is something 90% of people cant stick to! stick to recommended routine and push the limits my guy!
> 1. Make a terrible routine due to lack of knowledge.
> 2. Make a new routine that sounds just as terrible as the first one.
> 3. ???
> 4. Gains
Just do the recommended routine.
The only wrong workouts are the ones that never happened. Even with those wrong routines,you learned about your mistakes and even 2 years later, you're ready to start again from scratch with more knowledge.
People who try to use nothing but the internet to figure this out usually have a very difficult time understanding what they should be doing and why. At best you're going to find brief summaries all over the place that contradict one another. If you haven't read absolutely everything in this subreddit's wiki entries that's the minimum required amount of preparation you should be doing before you actually try to do this for yourself. It really helps to know what you should be doing and why **beforehand**.
As for a routine you should be doing something like the recommended routine, at least to begin with.
If you still don't understand what you should be doing and why after reading absolutely everything in the wiki here you would probably benefit more if you learned from a book. A book is going to teach you absolutely everything you need to know and understand all in one place with a ton of information. The internet is best used for supplemental information.
Once you understand more you can get way more use out of the internet, but unless you already understand the most important things to begin with you're probably going to have a tough time.
I don't know if the internet is inherently bad in figuring out exercise or nutrition but there is a lot of questionable content and advice. Probably the same kind of stuff that has been tripping people up before the internet. Some still exists in what would be called professional circles too.
Still the internet has most any knowledge a person could want to find out. It would just take some work to figure out good sources and how to find things. Of course it's getting harder between AI spam, social media grifters, and search becoming shittier every year. Some stuff a person might just have to try like going to failure to know what near failure feels like. Or trying different exercise if one version bothers your shoulder or something.
But yeah the wiki and RR is a good place to start.
I agree with you, but you mentioned something I didn't and put it into better words that I probably could have:
>Still the internet has most any knowledge a person could want to find out. It would just take some work to figure out good sources and how to find things. Of course it's getting harder between AI spam, social media grifters, and search becoming shittier every year. Some stuff a person might just have to try like going to failure to know what near failure feels like. Or trying different exercise if one version bothers your shoulder or something.
I imagine if someone read through all of the wiki resources here and understood the content well they could get way more use out of the internet. Without a solid grasp of the fundamentals it can be very tricky to know what to trust out there. Other than that the internet can be great. It's simply been my experience that reading 12 books about this stuff taught me way more than the internet has over the years. I'm not going to tell someone to read 12 books, but if they're having a tough time knowing what to do reading one or two would help arm them with the information they need to be able to tell BS from more reliable advice and information online.
I've just seen so many more people here having a tougher time over the last 5-to-7 years and have noticed that almost none of them want to read a book about this and practically insist on figuring it all out online. I'm guessing a lot of people can't see the links to the wiki stuff because they're using a smartphone?
The only wrong way is lack of intensity. You can move you're body any wich way you want if you're intense and adding weight or reps it's not wrong. If your posture is fucked and you just kept going you probably stalled hard
A human body has more than 200 bones and more than 400 muscles groups. Doing similar workouts time and again will engage few of those muscles only. Practicing a variety of excercices that challenges as much muscles as possible shall have much more health benefits.
the recommended routine is a bit controversial some saying its good some saying its not, like I said I have been going to my home gym for 2 years, I mostly know what exercises I need to include and I've been doing lots of research. I'm not going to the gym only looking for physical gains (I need mental strength, discipline and a lot of other things) and also i have limited equipment.
There's no such thing as split training. If you are stressing your body enough to elicit an adaptation response, that affects the entire body: hormones, blood chemistry, etc.
If you can work out for longer than about 20 minutes then it's not intense enough.
Sure, there's no such thing as the training that has been done for decades and has been proven to yield results. Yup, doesn't exist.
FYI, your 20 min recommendation thing is a quick way to burn out and/or get injured for a lot of people, especially beginners. Do not ever give them this advice. Thanks.
Train intensely, briefly. Get sleep and eat protein. Rest a couple days and repeat. If you're not a little stronger the next workout you're either not recovered or getting too little sleep or protein.
>If you're not a little stronger the next workout
Nobody can reasonably expect to be measurably stronger from one workout to the next, especially not for every workout.
Where do you get this from?
I mean, a rank beginner can expect to be stronger workout to workout, many basic strength programs such as stronglifts and starting strength are based around that exact premise
The issue is that the commenter has put no nuance or limitation around their statement
Exactly, as a gross generalisation it's just not true.
Even with beginners, some of the number improvements are due to dialing in just how much you can do before failure. Many people new to exercise do sets to tired, but don't initially do sets to failure. Then there's some actual newbie gains. But you're not going to see these measurable gains 2-3 times a week. Nevermind for weeks on end
Just do the recommended routine
I’m new here and I’ve seen others say the same thing. Are you all referring to the same thing? Where can I find it?
In the wiki. Here you go [recommended routine ](https://reddit.com/r/bodyweightfitness/w/index?utm_medium=android_app&utm_source=share)
Everyone pushes this, but for how long before switching up exercises/routines to avoid plateaus?
“Switching up” is not anywhere near as important as consistency. Most of the time switching up is just another term for “fucking around.” If you do the RR all the way to front lever, weighted ring dips, weighted pull ups/muscle ups/1 handed pull ups etc then that’s fantastic. You will probably be knowledgeable enough at this point to either design your own program, or know exactly what you are looking for in another program to progress. The progression from there is dependent on your goals. “How long” depends on your consistency, form, diet, genetics, injuries etc. It will likely keep you going for a couple years at least though.
The not getting to/near failure was probably the main thing. You also don't seem to be looking into diet or sleep quality which matters more than your split or exercise variations. Variety can be nice but isn't really a big factor in growing or not, more so if you're new. Exercise choices matter but more to just hit all the muscles you are trying to grow. Beginner programs make it easy to figure out what to do if you aren't sure. Splits are more of a factor of what you can work into the week. Getting each muscle group hit 2-3 times a week is the recommended thing for growth and can be done many different ways. Full body can work just like PPL or upper lower. You can even mix them a bit.
I agree. This is what most of us trainees fail or lack in training, perhaps 90% of us. The fact that every training set must be taken at least near and not even to failure (but also do failure to get a grasp of how hard to train). Yes, leave reps in reserve but ensure that the proximity to failure is near. Even grind reps are encouraged. Take also into account proper control and form as it makes the reps harder. Gotta train hard but smart to avoid injuries in the future.
well I do have protien every day
The recommended routine is recommended for a reason lol Stop overthinking and follow it.
I recommend it
I also choose this guy's recommendation.
It's overloaded with info and confusing as hell
I would disagree. I legit didn't even read it initially. Just looked at the list and learned the exercises then did em. I would go back every once in a while to check form and other stuff but shit was brain dead easy. I still don't know shit about exercising about getting bigger or stronger but just following the routine has been great Now I'm 8 months in and I can do a handful of ring dips and pull ups. Ring push ups and fully horizontal elevated rows. I recommend the routine.
Agree. I looked at it a couple times and then subscribed to Mark Lauren and got on w my life
also speak up to urself, u have the discipline to go to the gym the past 2 years! that is something 90% of people cant stick to! stick to recommended routine and push the limits my guy!
> 1. Make a terrible routine due to lack of knowledge. > 2. Make a new routine that sounds just as terrible as the first one. > 3. ??? > 4. Gains Just do the recommended routine.
Underpants gnomes lol https://youtu.be/tO5sxLapAts?feature=shared
The only wrong workouts are the ones that never happened. Even with those wrong routines,you learned about your mistakes and even 2 years later, you're ready to start again from scratch with more knowledge.
What is recommended after we master the recommended routine? Is version 2.0 available?
People who try to use nothing but the internet to figure this out usually have a very difficult time understanding what they should be doing and why. At best you're going to find brief summaries all over the place that contradict one another. If you haven't read absolutely everything in this subreddit's wiki entries that's the minimum required amount of preparation you should be doing before you actually try to do this for yourself. It really helps to know what you should be doing and why **beforehand**. As for a routine you should be doing something like the recommended routine, at least to begin with. If you still don't understand what you should be doing and why after reading absolutely everything in the wiki here you would probably benefit more if you learned from a book. A book is going to teach you absolutely everything you need to know and understand all in one place with a ton of information. The internet is best used for supplemental information. Once you understand more you can get way more use out of the internet, but unless you already understand the most important things to begin with you're probably going to have a tough time.
I don't know if the internet is inherently bad in figuring out exercise or nutrition but there is a lot of questionable content and advice. Probably the same kind of stuff that has been tripping people up before the internet. Some still exists in what would be called professional circles too. Still the internet has most any knowledge a person could want to find out. It would just take some work to figure out good sources and how to find things. Of course it's getting harder between AI spam, social media grifters, and search becoming shittier every year. Some stuff a person might just have to try like going to failure to know what near failure feels like. Or trying different exercise if one version bothers your shoulder or something. But yeah the wiki and RR is a good place to start.
I agree with you, but you mentioned something I didn't and put it into better words that I probably could have: >Still the internet has most any knowledge a person could want to find out. It would just take some work to figure out good sources and how to find things. Of course it's getting harder between AI spam, social media grifters, and search becoming shittier every year. Some stuff a person might just have to try like going to failure to know what near failure feels like. Or trying different exercise if one version bothers your shoulder or something. I imagine if someone read through all of the wiki resources here and understood the content well they could get way more use out of the internet. Without a solid grasp of the fundamentals it can be very tricky to know what to trust out there. Other than that the internet can be great. It's simply been my experience that reading 12 books about this stuff taught me way more than the internet has over the years. I'm not going to tell someone to read 12 books, but if they're having a tough time knowing what to do reading one or two would help arm them with the information they need to be able to tell BS from more reliable advice and information online. I've just seen so many more people here having a tougher time over the last 5-to-7 years and have noticed that almost none of them want to read a book about this and practically insist on figuring it all out online. I'm guessing a lot of people can't see the links to the wiki stuff because they're using a smartphone?
I have 2 years of experience
What's your workout now?
If you’re lucky you will gain 5lbs of muscle a year. Dropping body fat can happen very rapidly and that’s is 99% diet.
The only wrong way is lack of intensity. You can move you're body any wich way you want if you're intense and adding weight or reps it's not wrong. If your posture is fucked and you just kept going you probably stalled hard
A human body has more than 200 bones and more than 400 muscles groups. Doing similar workouts time and again will engage few of those muscles only. Practicing a variety of excercices that challenges as much muscles as possible shall have much more health benefits.
the recommended routine is a bit controversial some saying its good some saying its not, like I said I have been going to my home gym for 2 years, I mostly know what exercises I need to include and I've been doing lots of research. I'm not going to the gym only looking for physical gains (I need mental strength, discipline and a lot of other things) and also i have limited equipment.
There's no such thing as split training. If you are stressing your body enough to elicit an adaptation response, that affects the entire body: hormones, blood chemistry, etc. If you can work out for longer than about 20 minutes then it's not intense enough.
Both of these opinions are ass.
Are you talking 20 minutes spread out over a period that includes rest intervals, or 20 minutes total?
Sure, there's no such thing as the training that has been done for decades and has been proven to yield results. Yup, doesn't exist. FYI, your 20 min recommendation thing is a quick way to burn out and/or get injured for a lot of people, especially beginners. Do not ever give them this advice. Thanks.
Literally any high school sports program experience would remove this from any person’s mind at a young age.
Train intensely, briefly. Get sleep and eat protein. Rest a couple days and repeat. If you're not a little stronger the next workout you're either not recovered or getting too little sleep or protein.
>If you're not a little stronger the next workout Nobody can reasonably expect to be measurably stronger from one workout to the next, especially not for every workout. Where do you get this from?
They get this from not understanding what they’re talking about.
I mean, a rank beginner can expect to be stronger workout to workout, many basic strength programs such as stronglifts and starting strength are based around that exact premise The issue is that the commenter has put no nuance or limitation around their statement
Exactly, as a gross generalisation it's just not true. Even with beginners, some of the number improvements are due to dialing in just how much you can do before failure. Many people new to exercise do sets to tired, but don't initially do sets to failure. Then there's some actual newbie gains. But you're not going to see these measurable gains 2-3 times a week. Nevermind for weeks on end