Need help with a workout

[timmykid96]

Well I just started training with bodyweight exercises I have experience with weights but not BW so I want to know what would be a good workout for big gains of mass and strength in the upper body any help will be appreciated k thx guys

[kawana]

Hey, welcome. Ok got your shoulders covered here in this thread:

http://bodyweightculture.com/forum/viewtopic.php?t=194

Other things you can do (i forget if there mentioned in that thread) are get books, make 2 stacks about 3 inches high and do pushups on those, they help your chest stretch further. Also pullups, handstand pushups, dips etc.. List goes on and on lol. Just check out the Upper body forums, all you'll ever need to know.

[koltz]

Dips+pullups+hspu+dragonflag w\ twist+hyperextentions+one legged squats + food + sleep = your big n stuff

[timmykid96]

ok but what do you mean by a dragonflag with twist and the hyperextensions thx for your help and that shoulder workout looks good

[koltz]

you got the examples on this site in level 20 for the dragon flags , and about 10~ for the hyperextentions , dragonflags( can be easy or hard depending on the angle you do them , almost parralel to the bench is very hard while 60+ degrees is easier) and you jsut twist your legs to the sides like a side crunch


but I really must reccomend dips pullups and handstand pushups , it's amazing how far you can get even with the simple BW version and they get harder , each of them works big portions of your upper body

[timmykid96]

One more question can I switch the types of pull-ups done every workout?

[koltz]

Yeah , it's a good idea Although I often do all the basic (wide and narrow over hand and underhand ) grips together...
they all put emphasis on different parts ivolved so combined it carries over to fast gains when all of thosoem ucles work together

[timmykid96]

so like I could use all the grips wide and narrow on the same workout? and if so what should I do fro reps?

[koltz]

the Reps a lot on your program (I like doing EDT a lot recently where you move a certain amount of weight per time and try to improove upon it like instead of doing 10X3 pullups your doing 3X10 in the same time and manage fetiuge and get the same response form your body but has it's drawbacks too), also it makes sense to work the woring\back from different position just as you would do with different excersises with weights it also promotes bigger neutral grip pullup strength and size