need improvements

[unklemike]

Im having a problem with progressing.I want to do a full body routine 3 days a week with a goal of targeting strength. I am not very strong I can only do about 12 regular push-ups 4 regular pull-ups. I cant do any pistols unless im holding on to the frame of the door and I can only do negatives with my handstand pushups. These are also the only exercise I do. Does anyone have any suggestion for other progressions to these exercises I do? Is there Any suggestions for exercises to add to my strength routine for muscle groups I am missing? thank you

[dfitz]

For push ups, pick a number. Let's say you picked 20. Do as many sets as it takes for you to reach 20 total push ups. Even if you are doing them one at a time, don't stop until you reach 20. You can do the same thing for the other exercises as well.

Another is to do static holds such as the flex arm hang for time. Also consider negatives do a negative pull up (start with your chin above the bar) and take 30 seconds or a time that you can do to move from chin above the bar to straight arms. You can also stop in the negative movement to do a static hold for 10 seconds before continuing the negative.

Keep doing the negatives on the 1 legged squats but increase your number. Additionally, add some lunges, 2 legged squats or jumping.

Hope this helps.

[cheesedog]

Remember that if you can do more than 12-15 reps you aren't working strength andymore, you are working endurance. The optimum range for working strength is anywhere from 1 to 6 reps, meaning the exercise should be so hard that you can only complete 1-6 reps. Negatives are also a good method, but you will progress faster if you do heavy negatives and lighter positive movements. You could try something like this:

1A. HSPU Negatives, 3 x 3
1B. Pike Pushups, 3 x 3-6

2A. Wide Grip Pullups, 3 x 4-6
2B. Decline Pushups, 3 x 6. Add weight or use a resistance band if you need to.

3A. Pistol Negatives, 3 x 3
3B. Bulgarian Split Squats, 3 x 5. Add weight to this if possible.

4A. Horizontal Rows, 3 x 6
4B. Supermans, 3 x 12

5A. Situps, 3 x 12
5B. Twist Crunches, 3 x 12

Any questions just ask. If you don't know some of the exercises try youtube, you can find about anything on there.

[unklemike]

thank you that helped alot only thing is what is a HSPU?

[silentassassin]

HandStand PushUp

[omfg]

Work one arm push-ups progressions. Elevate your hands and work until you're doing them on the floor. I started doing them on my kitchen counter about a month ago, i'm lower than knee level now. I'll get it in 3 weeks. Max.

Keep working on them pullups. Shoot for at least 10, but 15 is better.

Do negative free pistols. Get down in the full squat position with both legs, put one leg in front of you, stand up without twisting your knee and pushing with your heel.

Always work both sides evenly in both one armers and pistols.

[Chico]

Remember that if you can do more than 12-15 reps you aren't working strength andymore, you are working endurance. The optimum range for working strength is anywhere from 1 to 6 reps, meaning the exercise should be so hard that you can only complete 1-6 reps. Negatives are also a good method, but you will progress faster if you do heavy negatives and lighter positive movements. You could try something like this:

1A. HSPU Negatives, 3 x 3
1B. Pike Pushups, 3 x 3-6

2A. Wide Grip Pullups, 3 x 4-6
2B. Decline Pushups, 3 x 6. Add weight or use a resistance band if you need to.

3A. Pistol Negatives, 3 x 3
3B. Bulgarian Split Squats, 3 x 5. Add weight to this if possible.

4A. Horizontal Rows, 3 x 6
4B. Supermans, 3 x 12

5A. Situps, 3 x 12
5B. Twist Crunches, 3 x 12

Any questions just ask. If you don't know some of the exercises try youtube, you can find about anything on there.

We don't exactly know unklemike's background, but it seems like he is a beginner.
If he does between 12-15, he will gain strength still, a lot, aswell as endurance.
As a beginner, you improve anything with almost any rep scheme, but 12-15 is advised for overall strength developments.

Like cheese said, for the movements you can't do yet, pistols and hspu, do negatives and try to hold the movement at half way for a few seconds. When you can do that, hold the movement at 1/4, then 1/2, then 3/4.

[unklemike]

Thank all of you guys for feedback it really helped

[Dave.cyco]

...if you can do more than 12-15 reps you aren't working strength andymore, you are working endurance. The optimum range for working strength is anywhere from 1 to 6 reps, meaning the exercise should be so hard that you can only complete 1-6 reps.

I just want to jump in and say that this is correct and Cheesedog's advice is what you should follow. Dfitz has a couple good pointers too. I'm afraid I can't agree with 12-15 reps being advisable for strength. Hypertrophy, yes, if done for multiple sets, but not strength development.

[cheesedog]

I believe he was referring to a recent study that found that beginners got about as much strength gains from higher reps as from lower reps. I haven't read the study so I don't know how well it was done, so I can't really comment there.

[Chico]

Yes it's a study, it's in the book SuperTraining.
The beginner can train with higher reps and will develop all around strength, and will also strengthen joints, ligaments, tendons etc. When his strength gains diminish from high reps, the beginner can then use lower reps for strength. Or keep higher rep for endurance.
He will be prepared to start heavy strength training.