[size=200][color=red]The basic begginers routine by koltz[/color][/size]
Okey first of all I had to use the word perfect , but what I meant is that it is the most balanced , middle , starter , basic so on routine that ivolves training various muscle groups equely.
I am leaving the amount of reps and frequency to you to decide , basically the closer the reps are to 50~ the less frequency you need to use , when doing higher reps cut down on the sets or spread them throughout the day , while doing lower reps you should train more frequently since your overall time under tention is low.
Also this is a pure upper body routine , as much as the core and legs go you decide what to do with them , I reccomend training both on a different day anyway… but for most cases you SHOULD train your legs and core so don’t ignore them.
[size=150]The routine:[/size]
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Pullups
pullups X 3 X max
Chins X 2 X max
Wide grip pullups X 2 X max
close grip chins X 2 X max
Dips
Dips X 3 X MAX not to faliure but close (for all excersises)
wide grip dips X 3 X max
Streching dips \ close grip dips X 3 X max
Handstand pushups:
Normal flared elbows \ grip X 3 X max
Tucked elbows X 3 X max
Wide grip flared elbows X 3 X max[/color]
If you are turlly a begginer you probably think
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“OMG!! did he mean a handstand? how the hell am I going to do a handstand and what the hell is the rest anyway”[/color]
Well I’m going to explain it from the beggining now so bear with me:
The muscles ivolved
We are training 3 different movements with some variations to them:
Rows:
The main muscles ivolved are:
The posterior deltroids
Latsimus dorsi. —Especially with a wide grip
Lower and middle traps
Brachilias --especially with narrow grips
Biceps brachii --Especially with narrow grips
Rhomboids. —Especially with a wide grip
Presses:
Pectrolis (sternal head). —Especially with a wide grip
Lower Traps
Anterior deltroids --especially with narrow grips
Triceps brachii --Especially with narrow grips
Overhead presses:
Anterior deltroids --especially with narrow grips
Triceps brachii --Especially with narrow grips
Lateral deltroids —Especially with a wider grip
Pectrolis (cavicular head)
Upper traps
And others , Look in http:\www.exrx.net for more info
Excersise progressions
since we are training with bodyweight we cannot just use heavier weights unless we fattern up which is not wanted mostly…
But we can progress into harder positions , for more info look at the levels in this site or PM me.
Presses:
Decline pushups(agienst a wall or a table) —> Pushups —> Side to side pushups —> Dips —> side to side dips —> one arm pushups —> one arm levrage pushups ----> one arm dips
Pulls:
Pullups agienst a doorframe(standing near and holding a doorframe leaning back and pulling to it) —> bodyweight rows ----> kipping pullups —> pullups —>side to side pullups —> one arm pullups
overhead presses:
Bent pushups agienst a wall(Bent means you bend at your hips a bit so yuor shoulders face whatever you push slightly that’s all) ----> bent pushups ----> incline bent pushups ---->high incline bent pushups —>handstand pushups —> side to side handstand pushups —>handstand dips ---->side to side handstand dips ----> one arm incline bent pushups ----> one arm handstand pushups / dips
Oviously if you are near the harder excersises you are beyond the help of this tutorial but heck they are impressive !
Regarding dips and handstands
You can do pullups almost anywhere on a door a treebranch a park or just a pullup bar , but dipping bars are rarer and pretty much useless , Use abjuctable Pbars or simply padded identical chairs to do dips between them this way you controll the width of the motion.
For handstands you can try practicing on a soft place like a matraass that faces a wall (like your bed) starting from a headstand and eventually learning to kick into a handstand , when you can do it agienst a wall your good to go , but make sure yo put a pillow underneath you when ever you can and ALWAYS when you start out , also don’t do it in small spaces sicne you end up crashing down on stuff unless it’s a narrow room that the wall might jsut catch you.
for more info on handstands go to beastskills.com , but make sure you do not miss it it’s mandatory for all BW trainees!!
a few more notes:
Well if you don’t understand anything PM me and Ill fix the section on it and also I need some good vids and images for the excersises so if anyone can send some would be welcome
And also try to make sure you got close numbers of reps on each of the movements…
~fin~