New Member Here

L

Living Lean

0
Just found this forum and want to first say, hello, and that you guys/gals are definitely sharing some useful information here.
I have a question for those who are familiar with routines/workouts that are designed around pushups (all positions), pull-ups (underhand/overhand), dips, and crunches (and/or situps).

To give the forum some background; I have been a disciplined lifter for 7 years now. I alternate throug 4 different workouts (different one every 5 weeks) with each workout consisting of 24 sets (not including ab work). Schedule is M-F, with weekends off and cardio 3 days a week. Not to brag, but I'm in excellent shape and my bodyfat is in the single digits (diet's not as clean as you might think, I play hard).

Now on to the question. Very soon I will be training for 4 months as a requirement for my next job. There's alot of PT, i.e lots of running and calisthenics, but I am not going to have much time for the gym (due to academics and possibly lack of a gym :mad: ). With regards to the routine described in my first paragraph, what types of workouts/intervals can I do around those push/pull movements to minimize the loss of muscle mass. I expect to lose some, but want to keep that to a minimum if I can.

I've been writing up a push/pull workout, but any other variations that can be added were certainly aid in its development.

For example (and just an example): 3-days a week

200 pushups (different positions)
100 pullups (same)
250 crunches/situps
200 dips

Just to give an idea what I'm looking for.

Thanks in advance for your suggestions. :D
 
LL,
if you can find a gym SOMEWHERE, and at least once a week to every 10 days do 1 set of 1-3 reps (really heavy), of at least the major muscle groups, (think chest press, bent over row and squat), you can really keep your strength and mass loss to a minimum.
Add to calesthetics: burpees (google it), 8 count body builders, sprint intervals (for sure), jumping lunges, jump ups, step ups, farmers walk.
Things like this (GPP) will do you well!
Hope this helps!
Wes
 
Thanks gymcoch, once a week to 10 days may be possible and thanks for reminding me about going heavy to maintain my mass (slipped my mind).

Not familiar with the calisthenic exercises you listed, but will look into them.

Thanks again, and any more suggestions are welcome.
 
pistols:


burpees (from )
Burpees? Also known as "squat-thrusts" from your high-school PT days. Here are a couple of good links. Consensus is that the "official" burpee for CrossFit is Ross Enamait's pushup burpee: - the author gives this description of the burpee:


To perform a Burpee with a pushup, you will begin in a squat position with hands on the floor in front of you (1). Kick your feet back, while simultaneously lowering yourself into the bottom portion of a pushup. Your arms will not be extended. (2). Immediately return your feet to the squat position, while simultaneously pushing “up” with your arms. You will perform a pushup as you return your feet to the squat position (3). Leap up as high as possible from the squat position (4). Repeat, moving as fast as possible.

Also, here are a couple of other articles on the burpee:



Here are some good bodyweight routines (also from

Mary 5 Handstand push-ups
10 1-legged squats
15 Pull-ups
As many rounds as possible in 20 min

Angie 100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time

Barbara 20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
5 rounds for time

Chelsea 5 Pull-ups
10 Push-ups
15 Squats
Each min on the min for 30 min



I'd also look into manual glute/ham raises which can be a brutal exercise if you can do them properly.
 
You must log in or register to reply here.
Back
Top