New to BodyWeight Training? READ THIS FIRST!

[administrator]

Hey there,

Thanks for joining BWC, we're glad to have you here. To help you get started we'd like you to first visit the 20 level challenge (http://bodyweightculture.com/forum/vbarticles.php?do=category&categoryid=1)that we've put together for you.

If you get confused there's a very nice chart that was put together to get you get started with the 20 level challange that that chart's located here (http://bodyweightculture.com/forum/showthread.php?t=8493)

Once you look through the challenges, your next step should be introducing yourself in the Introduce Yourself Section (http://bodyweightculture.com/forum/forumdisplay.php?f=49), tell us what you're here to do, we really want to get to know you a little better.

Be sure to checkout "Your workout/Training Logs (http://bodyweightculture.com/forum/forumdisplay.php?f=15)" section first, before posting questions about which workout would be best for you. There are a few nice posts there to help you get started. One is "T (http://bodyweightculture.com/forum/showthread.php?t=5231&page=3)he perfect upper body routine for begginers (http://bodyweightculture.com/forum/showthread.php?t=5231&page=3)" and "Beginners Guide to BodyWeight Training (http://bodyweightculture.com/forum/showthread.php?t=7860)!" among others.

If you're looking for a variety of exercise programs/routines checkout the BodyWeight Training Programs Section (http://bodyweightculture.com/forum/forumdisplay.php?f=5) and BWC Videos (http://bodyweightculture.com/forum/forumdisplay.php?f=48).

Since BWC members & moderators spend a lot of time helping you come up with the best program, we ask that you think your question through thoroughly and do a search on the site to see if your question has already been answered, before posting.

Once again Welcome to BWC! We hope you enjoy your stay.

Best,

GUYS @ BWC

[robertb]

Hi I'm an old beginner. Where do I begin?

Robertb

[demarcoa]

Hi I'm an old beginner. Where do I begin?

Robertb

Hey, 'old' doesn't help much...more info please? As for old guys, look to rickvv for an example :shock:

To the admin-good call for setting this up.
Maybe another one too with sample routines for various goals? (fat loss, muscle gain, flexibility, stamina, endurance, mobility, speed, power). We could all contribute ideas and the best ones go into the final thread. The ultimate guide for newcomers.

[shepsec]

I would focus on primarily developing cardiovascular conditioning along with focusing on prime mover muscle groups i.e. focus on compound rather than isolation exercises. I would also focus on high repetitions i.e. 20 - 30 reps per set to develop local muscular endurance. I myself am a former personal trainer with also a masters degree in health promotion who used to be 224lb of muscle packed into a 5 ft eight inch frame however i just looked too big! I then re - focussed on what i already knew but forgot due to the philosophy of lift big to get big. I now lift light weights along with alot of bodyweight exercises to develop a more conditioned,fitter leaner body - i am currently just 200lbs whcih i can tell you seems small to be however my fitness has improved and bodyfat levels decreased while my definition is also getting much better. To begin this type of training i would definintely use a lot of information on this site but also look at an e - book by eddie lomax - weight free workout - good luck and hard training.

[shepsec]

Also just because we all here subscribe to the principles of bodyweight training don't ignore the benefits of other training such as weight training just to stick to a principle or philosophy - just do whatever works from all philosphies of training to achieve a well - rounded programe for best results
Regards
Shepsec
Co. Tipperary
Ireland

[Rayson]

Also just because we all here subscribe to the principles of bodyweight training don't ignore the benefits of other training such as weight training just to stick to a principle or philosophy - just do whatever works from all philosphies of training to achieve a well - rounded programe for best results


Amen brother.

[Patrick1968]

I would focus on primarily developing cardiovascular conditioning along with focusing on prime mover muscle groups i.e. focus on compound rather than isolation exercises. I would also focus on high repetitions i.e. 20 - 30 reps per set to develop local muscular endurance. I myself am a former personal trainer with also a masters degree in health promotion who used to be 224lb of muscle packed into a 5 ft eight inch frame however i just looked too big! I then re - focussed on what i already knew but forgot due to the philosophy of lift big to get big. I now lift light weights along with alot of bodyweight exercises to develop a more conditioned,fitter leaner body - i am currently just 200lbs whcih i can tell you seems small to be however my fitness has improved and bodyfat levels decreased while my definition is also getting much better. To begin this type of training i would definintely use a lot of information on this site but also look at an e - book by eddie lomax - weight free workout - good luck and hard training.

All exercises have prime movers (or agonists) regardless if they are compound or isolation. And synergists. And fixators. And antagonists...it merely describes the role of a muscle in a particular movement as opposed to a group of muscles as in "focus on your prime mover muscles". Did you mean focus on your large muscle groups e.g. quads, hamstrings, glutes, lower back, upper/mid back, chest and shoulders? Totally with you on the compound vs. isolation thing - just confused by your use of exercise terminology.

And why suggest 20-30 reps to develop endurance? High reps (i.e. above 20) are a waste of time for anyone except someone training for activites that specifically require that high a rep count. If you are seeking fatigue why spend so long reaching it? Makes no sense from a time-management point of view or muscle fibre types or TUT. 15-20 reps is the high end of the rep continuum for pretty much every exercise unless you are going for specific rep goals e.g. 50 chin ups. Then, high reps become a specific tool to reach a specific goal which follows the SAID principle of Specific Adaptation to Imposed Demands.

Don't mean to sound like an ass and apologise if I do , but if you're going to say things like you used to be a personal trainer and have a masters degree, you can't really state absolutes which actually aren't correct.

[Patrick1968]

Hey there,

Thanks for joining BWC, we're glad to have you here. To help you get started we'd like you to first visit the 20 level challenge (http://bodyweightculture.com/forum/vbarticles.php?do=category&categoryid=1)that we've put together for you.

If you get confused there's a very nice chart that was put together to get you get started with the 20 level challange that that chart's located here (http://bodyweightculture.com/forum/showthread.php?t=8493)

Once you look through the challenges, your next step should be introducing yourself in the Introduce Yourself Section (http://bodyweightculture.com/forum/forumdisplay.php?f=49), tell us what you're here to do, we really want to get to know you a little better.

Be sure to checkout "Your workout/Training Logs (http://bodyweightculture.com/forum/forumdisplay.php?f=15)" section first, before posting questions about which workout would be best for you. There are a few nice posts there to help you get started. One is "T (http://bodyweightculture.com/forum/showthread.php?t=5231&page=3)he perfect upper body routine for begginers (http://bodyweightculture.com/forum/showthread.php?t=5231&page=3)" and "Beginners Guide to BodyWeight Training (http://bodyweightculture.com/forum/showthread.php?t=7860)!" among others.

If you're looking for a variety of exercise programs/routines checkout the BodyWeight Training Programs Section (http://bodyweightculture.com/forum/forumdisplay.php?f=5) and BWC Videos (http://bodyweightculture.com/forum/forumdisplay.php?f=48).

Since BWC members & moderators spend a lot of time helping you come up with the best program, we ask that you think your question through thoroughly and do a search on the site to see if your question has already been answered, before posting.

Once again Welcome to BWC! We hope you enjoy your stay.

Best,

GUYS @ BWC

Hey Admin - well worth bumping this post up to the top of the list permanently. Great idea. You guys are THE BEST!:-D

[shepsec]

yes i meant large muscle groups however with regard to muscular endurance i dont't agree that anything above 20 reps is a waste of time and with regard to repetitions i was suggesting a means of developing both muscular endurance and definition through high rep fatigue training - for example the mud wrestling training techniques of Indian mud wrestlers often involve trance like high repetition training with exercises such as the hindu squat - i was merely suggesting 20 - 30 reps as an adaquate goal for begining such training. I myself regualrly do high rep training for example using hindu squats - my record is 1,000 reps non - stop and i have extremely well developed quads. With regard to terminology I was just try to make things sound as simple as possible in the reply i don't believe in bogging the man down in statistics or terminology rather just to give my opinion in what has worked very effectively for me personally plus there are no absolutes for training - what works for one will not necessarily work for another as i said i was trying to give a simplistic view of my opinion on begining b/w training for a beginner

[Patrick1968]

High reps for definition training? Thought that myth died in the last century.

High reps of course have their place and although I can't match your 1000 reps of Hindu squats I can crank out 500 - but there is a huge difference between doing 100's of reps for a specific goal and doing 30 instead of 20 which just increases your workout time by 30% for no extra benefit. If 20 reps get the job done, why do 30?

Anyway, each to their own as you say. See you around the boards.

[Fatman]

High reps do not develop definition. That is a fad from the 1980s and most trainees have abandoned it nowadays, along with high-carb, low-fat diets and Patrick's favorite workout bandannas/headbands (well, apart from Patrick himself:)).

One look at Hindu wrestlers of old will show that this argument is false. The Great Gama was a wonderful athlete, but muscular definition he did not have in the least bit. And he did more BW squats and pushups than anyone under the sun. Hindu wrestlers did high-rep exercises to develop stamina, not muscle definition.They also developed joint problems. Unless you NEED to do 1,000 squats in a set, there is absolutely no reason to do so for purely fitness reasons.

Guys who hold the world records for most situps and most pushups should have superb definition, according to this theory... but they don't not by a long shot.

[jwag]

Hi, I'm a noobie to this site. I agree that high reps doesn't equate to definition necessarily. I think someone's ability to develop definition is a genetic/biomechanical thing. I seem to have an ability to develop more definition doing bodyweight type exercises as opposed to standard weightlifting, but I think it may have more to do with a range of motion thing.

[shepsec]

yeah i agree I just have found that high reps work for me personally which I know flies in the face of conventional training wisdom - but I think thats the very point - you just have to monkey around with your program to find a system that works for you personally. I understand the necessity to keep abreast with current physiological and training studies/findings but if you have something that works for you - then just use it - if it isn't broke then don't fix it

[Patrick1968]

Hi, I'm a noobie to this site. I agree that high reps doesn't equate to definition necessarily. I think someone's ability to develop definition is a genetic/biomechanical thing. I seem to have an ability to develop more definition doing bodyweight type exercises as opposed to standard weightlifting, but I think it may have more to do with a range of motion thing.

Definition = low body fat.

You diet for definition, or train to expend calories so as to lower your bodyfat. In a hypocalorific state, you body will ditch muscle so unless you overload. Overload = heavy loads to stimulate type II muscle fibres. Type II have the greatest potential for hypertrophy. If you want a strong looking difined physique you need to maintain the muscle mass you currently have plus reduce your calorie intake/increase your energy expenditure to lower bodyfat levels.

[shepsec]

yeah Patrick I'm aware of that thanks what I was just trying to say was that these bodyweight exercises have enabled me somehow to sculpt a leaner more toned physique at high reps (20 reps) even without dieting - just seems to work for me luckily

[Patrick1968]

yeah Patrick I'm aware of that thanks what I was just trying to say was that these bodyweight exercises have enabled me somehow to sculpt a leaner more toned physique at high reps (20 reps) even without dieting - just seems to work for me luckily

No worries - was more aimed at Jwag than your good self. The whole biomechanical/ROM thing.

[Short Person]

Greetings to one and all. My name is Stacy. You could say that I first trained with Jack LaLanne when he opened his gym franchise in the 1980s. As you probably know his approach was “circuit training” and an aerobic exerciser, which I still find helpful as someone who works out at the gym and then goes straight to the workplace. I am, indeed, a “short person” at 4 foot, 11 inches, and my weight wobbles between 115 lbs and 118 lbs (ideal weight is reportedly 110 lbs). While I am confident that I’m breathing properly during workouts, I am equally certain that my pacing is not what it should be (in other words, not moving as slowly as I should during the range of motion). I wish to learn more about bodyweight exercise for two reasons: 1) a personal trainer once pointed out that the weight machines do not promote actual balance---that they actually do the balancing for the user, which means the user does not learn to balance during exercise. 2) I wish to find a solution to the unavailability of equipment that has dogged me for years, for various reasons (the gym does not open early enough, broken machines, competition for use of equipment, etc.). I am hoping that joining this site might help. I thank you for hearing me out.

[Short Person]

Greetings to one and all. My name is Stacy. You could say that I first trained with Jack LaLanne when he opened his gym franchise in the 1980s. As you probably know his approach was “circuit training” and an aerobic exerciser, which I still find helpful as someone who works out at the gym and then goes straight to the workplace. I am, indeed, a “short person” at 4 foot, 11 inches, and my weight wobbles between 115 lbs and 118 lbs (ideal weight is reportedly 110 lbs). While I am confident that I’m breathing properly during workouts, I am equally certain that my pacing is not what it should be (in other words, not moving as slowly as I should during the range of motion). I wish to learn more about bodyweight exercise for two reasons: 1) a personal trainer once pointed out that the weight machines do not promote actual balance---that they actually do the balancing for the user, which means the user does not learn to balance during exercise. 2) I wish to find a solution to the unavailability of equipment that has dogged me for years, for various reasons (the gym does not open early enough, broken machines, competition for use of equipment, etc.). I am hoping that joining this site might help. I thank you for hearing me out.