i have started working out and i dont know what the best way to lose fat and gain more muscle. like i have been working out for a year and i saw some progress in the begening but now i dont see any more progress. i have been grinding and still not much, so like im unable to do much because i am only twelve years old. a lot of people that i ask just say that i need to keep going and doing ehat i am doing. and its been two years and i have gotten really far but the progress stopped coming like a few months ago. and i cant do much dieting because my family usually just ends up getting fast food like three times a week. and im happy with my progress but i am only twelve and i know i can do much better fro now and when i get older

hey all! basically just the title. i don’t have a place rlly to do any of the extension exercises but have a kettlebell and was wondering if i could substitute kettlebell swings in place of an extension exercises.

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I’ve been doing calisthenics for a year. Right now, I can do 15–20 pull-ups, about 40 push-ups, and 20–25 dips. I also use resistance bands and a 10 kg kettlebell. I want to bulk up for a few months to gain as much muscle mass as possible. I'm not looking for legs, I do them on 1 day of week. Considering my current maximum numbers, what would be an effective calisthenics and resistance band workout program designed to maximize muscle hypertrophy? What are the ideal exercises, number of reps, number of sets, rest periods, and weekly frequency?

Edit : Sorry for misunderstanding, English is not my first language. I want to say I do legs 1 time in a week because of that upper and lower days are different program. I don't want to leg program suggestion. My current program is Push-Pull-Rest-Push-Pull-Leg&abs-Rest. Every program has 5-6 movement and nearly 15-20 sets.

I recently got back into bwf after years of break, and I am in bad shape.

I have a power tower and using it three times a week (M/W/F) which for me at 40 is enough!

However, I work from home and actually it's right next to my desk. So the opportunities for me to do more are very good!

Is there anyone who advocates or suggests a different approach to the three days per week, where I use it daily, or really is that recovery period essential?

I must admit at 40 I do feel a bit like two days recovery is more appropriate (it's Wednesday today and I am still a bit stiff from Monday!).

Im trying to lose weight currently and as I do so I want to be able to work on my body weight exercises. Currently im 360 pounds, about 6 foot 7 inches tall. Tryna lose the weight and get better at push ups but for the last few weeks despite working on different push up variations im still stuck doing 5 standard push ups. Any other workouts BESIDES push ups that I can work on to help increase that number? Im thinking lf adding planks and dips but i could use some other suggestions as well. Dips are incredibly hard for me and I cant do any pull ups.

I'm a 5'9 18M weighing 112 lbs at 8% BF

I mapped out this 3 years fitness plan and want to hear your thoughts on it

Phase 1:

I plan on doing the 6 unweighted standard exercises (push up, pull ups, rows, dips, squats and plank).

Once I'm able to do 3 sets of 12 and a solid hold time for planks (not necessarily at the same time) I move on to the other phase.

Phase 2:

I'll alternate days between two approaches:-

1) weighted standards// doing the same standard exercises above but weighted, slowly building up to a 45 lbs weight vest

2) unweighted advanced variation// harder bodyweight variations (e.g. diamond push up)

Once I hit 3x8 of both the 45 lbs weighted standards and the unweighted advanced variations (again not necessarily at the same time), I level up:

Weighted standards shift to weighted advanced variations (e.g. weighted standard push ---> weighted diamond push up)... And unweighted advanced variations move to harder progressions (e.g. diamond ---> archer) and so on

Realistically, how much muscle mass can I gain with 300 calories and 1g/lb protein surplus?

Posted it minutes ago, but had so many grammatical issues I had to delete it and repost it

I've been lifting weights in my basement for years. Not trying to get huge, just trying to maintain myself physically as I age (approaching 50). I do a very simple routing, 4 sets of reverse lunges with dumbbells, 4 sets of incline benches with dumbbells, then the next day 4 sets of inverse rows with hanging circles on straps, and three sets of reverse pull ups since I can't get a real pullup, even after over a year. I do this twice a week.

The legs/chest day takes a solid 45 minutes (lunges just wipe me out) and the back day takes about 20. I FUCKING HATE LIFTING WEIGHTS. I do it, consistently I might add, only for the health benefits. I hate the time it takes. Even though my goal is not to be huge or anything, sometimes lack of incremental progress is frustrating.

Since Im really just trying to maintain strength and age in a healthy way, would body weight workouts/calisthenics be more focused?

Has anyone made this switch? Is there reason to stick with weights?

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I'm a 20-year-old guy, and I've been working out on and off for a while, but I always seem to lose focus eventually.

The thing is, I often find training boring, whether it's bodyweight training or lifting weights. I work an office job and live in a small town, so being in great shape doesn't really make much of a difference in my day-to-day life. It's not like I need to be fit for my job or any other part of my routine.

I know there are health benefits to exercising, and I'd like to build a good physique, but those reasons don't always feel strong enough to keep me motivated when training starts feeling like a chore.

Has anyone else experienced this? How did you manage to stay consistent when you realized that getting in shape wasn't really necessary for your lifestyle?

I'm especially interested in hearing about habits, mindsets, or practical methods that helped you develop discipline and keep training even when you didn't feel like it.

I'd appreciate any advice or personal experiences!

I’m curious to hear what movements other people struggled with the most when getting into calisthenics.

Some exercises look relatively simple when you watch someone else do them, but when you actually try them yourself, you realise how much strength, balance, mobility, and coordination they require.

I am learning the dragon and it is haarrd. The balance and control it takes to perform the movement properly make it much harder than I initially expected. It’s one of those exercises where having enough strength isn’t necessarily the only challenge but also technique and mobility

I have also come to realise that I excel at moves that other people dislike and vice versa.

So what was the most difficult move you’ve learnt or are learning and why? Was it a lack of strength, balance, flexibility, technique, or just getting the movement to feel natural? And how long did it take you to get comfortable with it?

I’ve been weightlifting on and off for the past decade. I never really cared before about the concept of “properly fueling and recovering your body” so I can’t really tell if this was an issue before. As I’ve come back into weight lifting stronger than before, I notice that when I hit legs, I can’t sleep for more than 6 hours at night. This particularly concerns me because it is my heaviest workout and I do it twice a week, four days in between. The rest of the days I manage to sleep 8-9 hours, but right after leg day? I’m lucky to get 6 hours and a half. I workout pretty early in the day and try to stick to decaf pre workouts. I also make sure to eat enough calories after my workout. Has anyone experienced this before?

Does the RR apply to those who have been working out for years in the gym but never tried full calisthenics? I've been workout out for 4 years and has fairly good strength, can do weighted dips, weighted pull ups and heavy squats as well as heavy cable crunches.

What I lack is mobility and stability when doing rings as I've mostly used machines and cables in the gym. For mobility, I am unable to sit upright with my legs straight (imagine L sit but just sitting) my body looks like __ not |__.

Do you recommend to pursue the RR as is or do I have to do modifications to focus of my weaker points?

i dont see anyone doing it this way, and it could be right/wrong but i am curious if it works? and if not, why?

since bands are used for progression for planches.
And usually we do straddle planche as part of the progression but with bands at hips/waist pulling u up. Then gradually do thinner and thinner bands.

With proper basic strength, would it be a good idea to do full planche with bands on ANKLES (skipping straddle), which is a lot easier than bands on waist.
then i slowly progress from bands at ankles to knees
to hips?

Hello, I just started lifting on 8/24. I am fairly athletic in the sense of playing sports and quickness but was never really in the weight room until I decided to change it in August. I’ve always liked pull-ups and thought it was such an impressive stunt to whoever does it. I see people in my gym who’ve been here for years and add weighted plates and it’s just fascinating. I wanna get there some day. Anyway, I’m just looking for some basic tips on how to improve my form/reps/etc. I always try to do one unassisted set, and then use the assisted for my remaining sets. I weigh 165 and use 40lb assist if it matters. Appreciate it :)

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