Should I be doing calisthenics everyday?

[Son Goku]

Damn, why so aggressive? I'm not ruling out the other stuff you wrote. I'm gonna make sure my bulk is cleaner. I just brought that up as an aside, because I was also working 6x a week for many months at a time, eating clean.

I would lift 3x a week fullbody, and do intense cardio or HIIT on off days. While cutting, and bulking.

I had some muscle, but even when cutting - whether a really low calorie cut, or a more reserved cut, I would always still have some flab with the muscle. I could never get that nice lean look. always something to grab on with a full hand

Not being aggressive, just tired of telling folks the same shyt every week on here.

I prolly have the most mid negro genes ever and am still bigger and stronker than 95% of cats in the gym. I haven't been more disciplined (diet-wise) or more gifted than that 95% of folks, just more knowledgeable and more dedicated.


This shyt is not rocket science but nobody wants to accept that.


Three times a week full-body is amateur (beginner/early intermediate) lifting status. Even the ones for more seasoned lifters are usually not supposed to be ran that long into your career, or for an extended period of time. If these sessions don't start with a barbell lower-body Push (squat) or hip-hinge (deadlift) every time, you already lawst.



- If you can't hit B/S/D goals of 220, 300, 400 for a set of 5 clean ones at a bodyweight of roughly 180-200 lbs, you're still a gym newb and you need be following a newb program. If you are and still getting fat during your bulk, you're macros are off and you're eating too much.
- If you're still using a newb program at numbers much greater than that, you're prolly still eating too much for the activity level you're actually at.
- If you're running a beginner lifting program and not adding weight to the bar each session (or at least every other session), your LP gains are finished and you shoulda moved on.


If you have specific questions or replies, please see us (me) in the Random Gym Thoughts thread.

*** leaves thread again ***

How long are you spending in the gym?

I'd usually do fullbody - Chest, Back, Shoulders, Legs - and spend some 75-80 minutes. 3x a week, with HIIT or some other intense cardio on off days.

I'd do this whether cutting or bulking. And again, I've gained muscle, but it seems like at a certain point, the muscle just doesn't increase. and the flab still remains when I cut.

If you're not hitting big boy numbers but are trying to program for yourself, .

I'd ask for program specifics but it's likely less effective if it's something you came up with yourself than one of the cookie cutter programs that have worked for thousands of folks, myself included.

As a general rule, the folks that are cleared hot to program for themselves don't ask questions like these in places like this.

 

[Drip Bayless]

I have muscle

It's just that whenever I try to bulk, so much of it ends up being fat, and whenever I lose weight, shyt just ain't working after a certain point

So I just look some type

I'm basically thinking of adding calisthenics on off days.


It's weird too though, because I've seen others transform their bodies by working out everyday

Google TDEE calculator and get the amount you need to bulk in calories
Some of the good ones will show you your macronutrient targets
If your bulk is dirty then you’re going over your surplus or not hitting your macros
You should eat right for your health but as long as you hit your macros it shouldn’t effect your physique

 

[Son Goku]

@KidJSoul This is the place you need to be asking questions, if you have to ask questions about fitness on the coli.



Also, for reference, I'm also currently doing full-body sessions 5-7x a week at 2.25-3 hours on average, not including cardio (ofc).

 

[Neo. The Only. The One.]

Yes. @The Butcher doesn't respect my calisthenics workout, but I do calis everyday.

I will admit that I had a bad week last week due to my work schedule, and being behind on some projects.

But as a rule of thumb, I do calis every day. I get in at LEAST 200 pushups, 300 squats, etc etc etc but I do more than that generally.

I can share the workout program I follow if you're interested.

 

[KidJSoul]

@The Butcher I'll just post in the random thoughts gym thread then, in the event this doesn't get moved there

Yes. @The Butcher doesn't respect my calisthenics workout, but I do calis everyday.

I will admit that I had a bad week last week due to my work schedule, and being behind on some projects.

But as a rule of thumb, I do calis every day. I get in at LEAST 200 pushups, 300 squats, etc etc etc but I do more than that generally.

I can share the workout program I follow if you're interested.

share

 

[ThatTruth777]

I do

 

[SPACE IS FAKE]

leave those machines alone

 

[SheWantTheD]

Muscle progress is going to be slow regardless unless

A) you’re a beginner

B) You’re on performance enhancing drugs.

Anyways, it’s harder to progressive overload with just body weight. If you aren’t seeing the results you want with weight lifting, you aren’t working out hard enough, not doing enough volume and/or your genetics suck.

You can do both weight lifting and calisthenics, even weighted calisthenics.

A lot of calisthenics moves are not easy and take time to get down aside from your standard push ups and pull ups. Weight lifting you can get down fairly quickly with consistency.

 

[JordanwiththeWiz]

How long are you spending in the gym?

I'd usually do fullbody - Chest, Back, Shoulders, Legs - and spend some 75-80 minutes. 3x a week, with HIIT or some other intense cardio on off days.

I'd do this whether cutting or bulking. And again, I've gained muscle, but it seems like at a certain point, the muscle just doesn't increase. and the flab still remains when I cut.

DAY-1
Chest
Barbell Incline Bench or Incline Smith Machine- 4 sets of 10-15 reps
Incline In And Out Fly Combo- 3 sets of 12 reps
Dumbbell flat bench or Hammer Strength Chest Press- 4 sets of 10-15 reps One-Arm At A Time Pec Fly (Pec Machine or Cable Version)- 3 sets of 12 reps (each pec)
Over And Under Cable Fly- 3 sets of 24 reps ARMS
Close Grip Bench or Weighted Dips- 3 sets of 8-10 reps < Then 2 sets of 15 reps Straight Bar Pressdown- 4 sets of 12 reps < Do drop set on 4th and final set Elevated Triceps Extension (rope) or Overhead Rope Extension- 4 sets of 12 reps Dumbbell Kickbacks- 4 sets of 15-20 reps
Standing Barbell Curl- 3 sets of 8-10 reps < Then 2 sets of 15 reps
Seated Incline Dumbbell Curl (twist at top)- 4 sets of 12 reps <
Do drop set on 4th and final set
E-Z Bar Reverse Curl (cable or free-weight)- 4 sets of 12 reps
Single- Arm Hammer Curls (rope cable or dumbbell)- 4 sets of 15 reps (each arm)

DAY-2
Quads and hams
Lying Hamstring Curl- 4 sets of 12-15 reps
Seated Hamstring Curl or Standing Hamstring Curl- 4 sets of 12-15 reps Dumbbell Stiff Leg Deads or Dumbbell Romanian Deads- 4 sets of 12 reps Reverse Lunges or Step Ups- 4 sets of 30 steps (15 each leg)
Leg Extensions- 4 sets of 12-15 reps < Do triple drop set on 4th and final set Leg Press (feet outside shoulder width; toes out)- 4 sets of 12-15 reps <
Do a triple drop set on the 4th and final set
Goblet Squat- 4 sets of 15 reps
Walking Lunges (bodyweight)- Do lunges until you reach 150 steps take as
many breaks as you need, but you aren’t done until 150 steps is completed calves
Standing Calve Raises- 9 sets of 15 reps (3 toes inward; 3 toes straight; 3 toes outward) Seated Calve Raises- 3 sets of 15 reps

DAY-3
DELTS
Rear Delt Rows (dumbbell)- 3 sets of 12 reps <
Do a triple drop set on the 3rd and final set
Rope Face Pulls- 3 sets of 15 reps
Seated Arnold Press- 4 sets of 8-12 reps < Do a triple drop set on the 3rd and final set Standing lateral raise (dumbbells)- 4 sets of 12 reps
Cable Lateral Raise- 4 sets of 12 (each arm) Strict front raises (dumbbells)- 4 sets of 12 reps
BACK AND TRAPS
Rack Pull- 4 sets of 8-10 reps
Barbell Shrug- 4 sets of 12 reps < Do a drop set on the 4th and final set
Barbell Low Row- 4 sets of 8-12 reps
One- Arm Dumbbell Row or Hammer Strength Row- 4 sets of 12 reps (each arm) Seated Cable Row or Close Grip T-bar Row- 4 sets of 8-12 reps
Wide Grip T-bar Row or Bent Over Barbell Row (underhanded or overhanded)-
3 sets of 8-12 reps < Do a drop set on the 3rd and final set
Dumbbell Pullover- 3 sets of 12

Day-4 Rest Day or HIIT Training

If any of the training start to feel too easy add more weight or do a drop set until failure.

 

[LebronsHairline]

Sounds like you aint goin hard enough in the gym

 

[The ADD]

Like someone said someone said gaining muscle is a slow process period. Second three days a week full body probably doesn’t have enough of the correct volume to elicit growth. It could but most people aren’t programmed correctly to do it. The 3 days of HIIT on a bulk make pretty much zero sense. It’s truly HIIT then your wouldn’t be able to do it three days a week. Otherwise it’s just a bunch of cardio that eats into your recovery and uses extra cals that aren’t being used to grow.

 

[KidJSoul]

@JordanwiththeWiz damn that's a lot of volume, 200 reps

 

[Neo. The Only. The One.]

@The Butcher I'll just post in the random thoughts gym thread then, in the event this doesn't get moved there



share

It's on YouTube. Super Saiyan Challenge. They have a month's worth of them, I just do them over and over, go through 30 days and then start over again.

Here's day one. Just put the day number behind them and you'll find the rest of them ("day 2, day 3, day 4")

 

[SheWantTheD]

Cool. Ignore everything else I mentioned.

(My work shifts from days to nights with no warning randomly, and the shift lengths are not consistent. My sleep schedule is pretty shytty; it's not uncommon for me to roll in with < 4 hours on a Monday and still beast that day.) But let's use
sleep as a scapegoat.

Either way, you're gonna do whatever the fukk you wanna do (Hodge Twins/c00ns) and I have no dog in this fight, so best of luck either way.


*** leaves thread ***

4 hours of sleep are you are posting in this thread?

You are leaving gains on the table and killing the ones you already have getting 4 hours of sleep.

With 6 hours of sleep I can feel it affecting me, I have to take naps before the gym if I don't get a full night's rest.

 

[MischievousMonkey]

Post your regime, diet and supplements

I don't take supplements except D vitamin

I eat little carbs, enough for the activities I got lined up for the day, usually in the form of oats or the flat pancake that go with wraps

And I have enough proteins for muscle gain through meat, eggs and almonds I eat throughout the day or during a 4th meal. A varied array of vegetables and fruits everyday (orange, pear, banana, mushroom, carrots, leak, onions, peas) that I eat by themselves or incorporate in my recipes.