I just followed this along as a beginner and damn, I sure can feel it in a good way.
My muscles felt short so I am doing a lot more stretches. Especially my hip hurts a little when squatting. Any other stretching routines you guys can recommend? Full body even, my neck and shoulders could really use that.
Otherwise I will just watch some youtube videos.
I can post some pics tmrw night; they should help you some. I just need to find these two books and snap the pictures. Helped me a ton. Do you have a foam roller or any kind of ball whether it be a lacross ball, baseball, golf ball? Tissue work is a vital part of the game imo and those items are crucial to any athlete, anyone at all really. They're invaluable tools to help you recover and help avoid injury when used correctly
Hello everyone!! So, I just got a pull up bar and was thinking about a bodyweight workout with pull ups, push ups and squats.
Any suggestions of series and reps? Well rested I can manage 5 or 6 pull ups in a row, 20 push ups and a lot of squats I guess.
Love those three exercises. I like to superset legs with pushups or pullups a lot. Feels like the perfect workout every time
Maybe something like this after you get warmed up well with your cardio:
Warm Up Circuit (2 rounds):
-15 squats (1/4 squat or 1/2 squats) , 10 Pullups with resistance band of choosing, 15 pushups on knees
-(optional) 12 squats, 8 pullups with resistance band maybe a few regular pullups, 12 pushups on knees, 5 or so actual pushups
Circuit Training:
-20 Bodyweight Squats superset with 6 Pullups
-20 Bodyweight Squats superset with 20 pushups
^^ one cycle
-20 squats superset w/ 4 perfect form pullups or # you can manage w/ perfect form
-20 squats superset w/ 10-15 perfect pushups or # you can manage w/ perfect form
^^ that'll be your second cycle/round and you can either repeat for a third cycle (or however many you think you can do) and call it when form starts to go out the window.
Perfect form over everything. Cheating sometimes has its time and its place but during an intense circuit training session sometimes the intensity and all the hormones an endorphins and such feel so good that you think you can handle anything and it's easy, real easy, in my experiences to want to go overboard and get more sets or reps in. I would say stick to a round or two or three, whatever feels right for you and do a little bit more the next session in a couple days or whenever that will be for you. Full body routines are the way imo
Could replace the squats with jumprope if you want something different when you become a bit more fatigued. Can use regressions if you want to continue to do more and do pullups with a resistance band, pushups on knees until you've trained to failure there too if that's what you're looking to do
That's a simple little routine but very effective. I think supersets go a long way if you're disciplined enough to go right into the next set. I didn't superset the pullups with the pushups because I feel like that's pretty taxing in my experience. I once strained my rhomboids while doing pushups (from constantly retracting my scapula all throughout the movement) and it was then that I realized that I was recruiting some of my lats, rhomboids, traps, and rotator cuff muscles pretty strongly. I figured they weren't really working that hard no matter how hard I focused my mind on contracting them while doing a pushup. Ever since then, I made sure to monitor what I'm doing and how I'm feeling during my upperbody programming. I think supersetting pushups with pullups is an amazing way to train upperbody but I would advise using caution; listening to your body very carefully and definitely working withing your limits. Just my two cents based off my experiences
