Got some question about my current bodyweight routine, any answer will be appreciated

[korni]

Hi everyone, 23 yo male here. I had been lifting weights for 1 year, then I decided to switch to Calisthenics. Actually, I’m not really interested in skills and whatnot, just really like the old street workout and keeping things simple. My main goal is to stay lean, in shape and healthy. Infact, I also do kickboxing 2/week and run a few miles 1/2/week.

My current physique is the following (5'9"/143-147 lbs/no idea of the BF)

https://imgur.com/lJAesgx

I did the RR for a few months, although I was already able to do dips and pull-ups due to my weightlifting times. Right now I’m able to do about 12 slow pull-ups in a row and 20/22 dips. I’d like to share my adjusted routine with you all. It is based on 3 days a week, typically M/W/F.

Mon

Push ups 4x8-12 (2 regular, 1 decline, 1 diamond),

Dips 3x8-12,

Reverse flies 2x8-12,

Pull ups 4x8-12 (2 regular, 1 hammer, 1 chin up),

Bodyrows 3x8-12 (regular grip)

Wed

Push ups 5x8-12 (2 regular, 1 wide, 2 diamond),

Dips 3x8-12,

Pull ups 5x8-12 (2 regular, 1 neutral, 2 chin ups),

Bodyrows 3x8-12 (on TRX),

Supermans 2x8-12

Fri

Push ups 4x8-12 (2 regular, 1 decline, 1 diamond),

Dips 3x8-12,

TRX reverse flies 2x8-12,

Pull ups 4x8-12 (2 regular, 1 hammer, 1 chin up),

Bodyrows 3x8-12 (wide grip),

Supermans 2x8-12

I usually do abs in the morning, 5/week, several different types.

I might want to pair up some excercises like in the RR, haven’t decided yet. I don’t weight my push ups, pull ups and dips, not into it. Each excercise is performed bodyweight only. I don’t train legs anymore. Don’t judge me: my lower body is way more developed than my upper one, because of both genetics and lot of soccer when I was younger. Plus, I already use legs when I kickbox.

1. I've tried to keep push and pull excercises really balanced, have I done the same with anterior and rear delts? I’m really aware of the issues unbalance can bring, and is the medial delt stimulated rather well with the reverse flies?
2. My chest has always been my lacking part, so I was thinking of supersetting 2 sets of pushups with cable crossovers: will it be too much volume to handle or will it be just fine? I’d do that only 2 days out of 3.

Thank you in advance and happy new year!

 

[beastnate123]

@korni This looks totally solid.

If you're truly not interested in any skills just keep doing this. If not start the day with a few L-sit and back lever attempts.

 

[harkness]

@korni *cries in 1 pull up

 

[bkharbin]

@harkness Keep grinding. I achieved my all time record while working from home by doing 3 pullups every hour and sometimes every 30 minutes for 8-14 hours.

You could do banded pullups like this to reduce the weight and you'll blow that number up.

 

[filipz]

@bkharbin This is cool and something I will try. How many pull-ups can you do now in one go?

 

[bkharbin]

@filipz I'm actually doing a different training method now so my max number is probably much lower, but I'm focusing on paused reps at the top and bottom in larger sets to build up muscle and physique. I'll probably start adding weight on to the pull-up when I feel like it is strict form with a good pause at the top and bottom.

I'm training for bouldering, so less reps more power is what I'm looking for.

 

[jhoke]

@filipz I've done this method and my one set max was (at one time) 34 or 35 depending on if you count the last one due to kicking. I also have 5 very minute for an hour on a few occasions. Because I'm slightly obsessive and have kept count, I have done 46,105 pullups since the start of 2019.

 

[dawn16]

@harkness Hey man I can do the same pull up workout as him and I’m not even close to having abs like that… if it makes you feel any better.

 

[theprodigalwoman]

@harkness Banded pull-ups to build volume has been my saviour.

Using assistance so you can get the volume to progress was the key to breaking a long plateau for me.

For me, banded pull-ups and negative pull-ups were my saving grace

 

[manapaincenter]

@harkness Try inclines and negatives, they helped me a lot

 

[dawn16]

@harkness What does this have to do with OPs program?

 

[harkness]

@dawn16 I'm jelly yo

 

[tinaburke]

@korni No legs?

 

[lev]

@tinaburke Bartenders workout

 

[korni]

@tinaburke As I wrote right now I’m not training legs as my lower body is way more developed than the upper, plus my legs are pretty sore after my kickboxing workouts but yeah I will definitely add squats in this routine, maybe pistol squats and deadlifts too.

 

[seth504]

@korni id say finding a way to do RDLs would be good. banded nordic curls are good too and really hard. lunges can save you some axial fatigue compared to squats since it being unilateral makes it less necessary to go heavy on external load.

 

[victory4u]

@korni dam you are probably 90% better than people here already

 

[dawn16]

@korni I like using pistols as accessories on squat days and shrimp squats on DL days. My legs get pretty sore too from lifting + martial arts, but I found some active recovery on the bike or rowing erg to help tremendously. Hope it helps you too, if you choose to give it a go.

 

[teey]

@korni I was in the same predicament for while. Aside from running, I just do 4 sets each of pistol squats, nordic curls, and calf raises on my leg days. I never did weighted leg exercises, because I already have bigger legs than most people who do them.

 

[dawn16]

@korni First thing I’ll say is re the legs, it’s worth training them. Maybe your legs don’t need work and they look decent but heavy squats will also naturally increase your HGH levels and testosterone which will benefit your gains overall. Basically training legs will help other the rest of your body too. Your kickboxing won’t bring the same results as heavy squats.

1) your push-ups will be hitting your medial delt however not as much as anterior. Might be worth adding some lateral raises with weights if you want to hit it primarily. However I’ve never really isolated my medial delt in training and I’m doing fine basically with what you’re doing.

2) re the chest I know you’re not interested in skills nor adding weight so I’d just recommend doing harder variations. IMO the 4 best push ups variations are 1) diamond (already doing) 2) explosive/clapping 3) archer 4) pseudo. Give them a try. For my chest they’re basically all I do at the moment + dips.

Lastly adding weight to the fundamentals is a game changer. My weight belt is the best piece of gym equipment I own by far.

Does this help at all mate?