Rep Ranges for Bodyweight Exercises

A_N_91 · 03-28-2006, 10:29 PM

I don't have access to weights for 2-4 months so I'm gonna start bodyweight exercises.

How is my diet gonna change if at all? BTW, I'll be doing these exercises 5x a week.

How should my routine be? Right now it's

Squats
Crunches
Pushups
Lower Back/Glutes

I do 25 reps of each supersetted then do it again but 24 reps this time, all the way to 1 rep then do 25 rep again. Every week I'll aim higher like 26 reps starting...Also each day of the week is a different variation.

**DJSTARER** · 03-28-2006, 11:42 PM

pullups....

A_N_91 · 03-29-2006, 12:06 AM

Yeah, my mistake, those too.

I want to do something like gymnast routines without the rings...they do exercises like planche pushups and I can't even do one. Right now, I can't do a lot of diamond pushups, regular pushups, pullups, exercises like those for 20+. So what do you guys think I should do? I think just doing all bodyweight exercises 5x a week until I can get 50 easily then start harder stuff?

What do you guys think?

**DJSTARER** · 03-29-2006, 12:10 AM

just experiment and switch around with ur reps each day. Put on a backpack with say.... tuna cans... or something to increase ur body weight. Even shrugs are possible with a good heavy backpack. You can also do pullovers with the pack in ur hand if your arch over a soft bench or bed.

**bigDman** · 03-29-2006, 12:36 AM

check this site out

http://www.bodyweighttraining.org/

A_N_91 · 03-29-2006, 12:53 AM

Thanks alot, good link.

A_N_91 · 04-03-2006, 10:45 PM

For bodyweight exercises, should I still stick in the 6-12 rep range or does it differ? And what about static holds, like trying to do a planke pushup for 60 seconds and keep doing "sets' until 60 seconds is reached??

armygrunt82 · 04-03-2006, 11:23 PM

Dude, if you can do pyramids going down by one starting at 25, you are a STUD, I do pushups every damn day and could never do that many correctly, Good Luck on your program, im interested to see how it goes.

A_N_91 · 04-03-2006, 11:53 PM

That's what I'm gonna be doing daily. 5 exercises pyramiding from 25 and probably once I get to 30, I'll make it harder by doing more variations like planches or one hand etc

armygrunt82 · 04-04-2006, 12:46 AM

Awesome, I guess my reason for not doing more pushups is as long as I can do 80 correct ones in 2 minutes then I max my PT Test, which as im sure you know isnt too hard to do. How many pullups can you do non-stop? They really kick my ass, im doing good to knock out 10 on my first set.

A_N_91 · 04-04-2006, 12:57 AM

Pullups, hehe....I don't have a bar but I did them once, and let's just say...it didn't go well and definately didn't look pretty. I did like 1, lol.

armygrunt82 · 04-04-2006, 01:43 AM

LOL, I hear ya brother, o well all it takes is some time and motivation, maybe that will be my new personal chalenge, to see how many pullups I can add each week.

**Grunt76** · 04-04-2006, 02:11 AM

Sissy squats, especially when done slowly, can be great BW exercises.

Also, Headstand inverted military presses are pretty interesting. Well, if you can do them that is...

A_N_91 · 04-04-2006, 11:38 AM

For legs, I'm gonna do regular squats until I can perform 10 good single legged squats. And add ltos of plyometrics once I can do normal BW exercises easily.

Would my diet change if I'm still trying to add muscle and bulk?

A_N_91 · 04-05-2006, 08:21 PM

What should my sets/reps be? I don't want to be any 25 reps pyramiding because it seems more for endurance. I'm gonna be traying planches and things like those but I'll still be doing normal stuff like pushups...what should me reps be for those? I'm guessing 6-12 reps? And definately "high volume" I don't want to do just a few sets of pushups.

I hope my experiment with just BW stuff works great. I might later incorporate it into weights.

dukebrown · 04-05-2006, 09:40 PM

Hey I thought you got a gym membership? Was it revoked?

Dude 6-12 reps for BW is way too few. Just because you do less reps and more sets you are not going to get bigger than if you did say 4 sets of 25 PU then maybe 12 on the 5th set because you hit failure.

The weight is constant so crank them out you will be stronger than if you did 12 sets of 8.

Legs do the one legged, lunges , sqaut jumps and plyo jumps. Keep rep range high here to 30-40.

how many PU can you do? I think that should be the real basis of the work out. Go off your rep max.

A_N_91 · 04-05-2006, 10:35 PM

Quote:

Originally Posted by dukebrown

Hey I thought you got a gym membership? Was it revoked?

Dude 6-12 reps for BW is way too few. Just because you do less reps and more sets you are not going to get bigger than if you did say 4 sets of 25 PU then maybe 12 on the 5th set because you hit failure.

The weight is constant so crank them out you will be stronger than if you did 12 sets of 8.

Legs do the one legged, lunges , sqaut jumps and plyo jumps. Keep rep range high here to 30-40.

how many PU can you do? I think that should be the real basis of the work out. Go off your rep max.

The gym closed down. :gay: So I'm trying to buy weights and stuff online for a home gym.

My max pushups right now is around 60-80. I can do bodyweight pushups for 4x25 with 1 minute breaks between sets.

I'm going to be doing full body 5x a week but different exercises each day. I can do pushups easily with BW so I add weight now, but what are ideal rep ranges and sets for bodyweight exercises that I should focus on?? Once I get really good at pushups and some of the static planches, I'm gonna do more plyometric stuff.

My main question is, what is a good set/rep range for upper body and lower body. BTW, my main focus on right now is gaining muscle.

A few examples of exercises I'll be doing.

PU
Wide-Grip PU
Knuckle PU
Fingertip PU
Diamond PU
One-Armed PU
Pullups
Chinups
Underhand/Overhand Chinups/Pullups
Dips
Lunges
Squats
One-Legged Squats

A_N_91 · 04-07-2006, 07:42 PM

I cancled the weights and racks order, because I realized my basement celing is too short for the power rack and any overhead movement. So I'll be doing bodyweight stuff until I can go to a new gym.

Bump to sets/reps for bodyweight exercises.

dukebrown · 04-08-2006, 07:16 AM

Pu range for 17-23 to max the Army PT test is 78-80 somewhere in there in 2 minutes.

Also if you have dumbells you can hold one between your legs and do lateral lunges.
I you have a bech or some platform you can elevate your feet to do more of a incline pu and its also good for iso leg work.

you can do platform push ups too

armygrunt82 · 04-08-2006, 11:17 PM

It will help when you do your pushups if you do them REALLY slowly, or you can always get someone to push on your back when you are coming up and then go down slowly. Its kind of hard to try to balance a weight plate on your back while you do them.

dukebrown · 04-10-2006, 06:45 AM

I looked up the APFT its only 71 pu to max for 17-22 year olds. It doesnt even get to 80 to max at any age.

03-28-2006, 10:29 PM	#1
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Bodyweight Exercises I don't have access to weights for 2-4 months so I'm gonna start bodyweight exercises. How is my diet gonna change if at all? BTW, I'll be doing these exercises 5x a week. How should my routine be? Right now it's Squats Crunches Pushups Lower Back/Glutes I do 25 reps of each supersetted then do it again but 24 reps this time, all the way to 1 rep then do 25 rep again. Every week I'll aim higher like 26 reps starting...Also each day of the week is a different variation.

03-28-2006, 11:42 PM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,100 Recipes: 0 Rep Power: 115	pullups.... __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

03-29-2006, 12:10 AM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,100 Recipes: 0 Rep Power: 115	just experiment and switch around with ur reps each day. Put on a backpack with say.... tuna cans... or something to increase ur body weight. Even shrugs are possible with a good heavy backpack. You can also do pullovers with the pack in ur hand if your arch over a soft bench or bed. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-05-2006, 09:40 PM	#16
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	Hey I thought you got a gym membership? Was it revoked? Dude 6-12 reps for BW is way too few. Just because you do less reps and more sets you are not going to get bigger than if you did say 4 sets of 25 PU then maybe 12 on the 5th set because you hit failure. The weight is constant so crank them out you will be stronger than if you did 12 sets of 8. Legs do the one legged, lunges , sqaut jumps and plyo jumps. Keep rep range high here to 30-40. how many PU can you do? I think that should be the real basis of the work out. Go off your rep max. __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

04-08-2006, 07:16 AM	#19
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	Pu range for 17-23 to max the Army PT test is 78-80 somewhere in there in 2 minutes. Also if you have dumbells you can hold one between your legs and do lateral lunges. I you have a bech or some platform you can elevate your feet to do more of a incline pu and its also good for iso leg work. you can do platform push ups too __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net

03-29-2006, 12:06 AM	#3
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Yeah, my mistake, those too. I want to do something like gymnast routines without the rings...they do exercises like planche pushups and I can't even do one. Right now, I can't do a lot of diamond pushups, regular pushups, pullups, exercises like those for 20+. So what do you guys think I should do? I think just doing all bodyweight exercises 5x a week until I can get 50 easily then start harder stuff? What do you guys think?

03-29-2006, 12:53 AM	#6
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Thanks alot, good link.

04-03-2006, 10:45 PM	#7
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	For bodyweight exercises, should I still stick in the 6-12 rep range or does it differ? And what about static holds, like trying to do a planke pushup for 60 seconds and keep doing "sets' until 60 seconds is reached??

04-03-2006, 11:23 PM	#8
armygrunt82 Amateur Join Date: Feb 2006 Location: Ocala, FL Posts: 91 Recipes: 0 Rep Power: 3	Dude, if you can do pyramids going down by one starting at 25, you are a STUD, I do pushups every damn day and could never do that many correctly, Good Luck on your program, im interested to see how it goes.

04-03-2006, 11:53 PM	#9
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	That's what I'm gonna be doing daily. 5 exercises pyramiding from 25 and probably once I get to 30, I'll make it harder by doing more variations like planches or one hand etc

04-04-2006, 12:46 AM	#10
armygrunt82 Amateur Join Date: Feb 2006 Location: Ocala, FL Posts: 91 Recipes: 0 Rep Power: 3	Awesome, I guess my reason for not doing more pushups is as long as I can do 80 correct ones in 2 minutes then I max my PT Test, which as im sure you know isnt too hard to do. How many pullups can you do non-stop? They really kick my ass, im doing good to knock out 10 on my first set.

04-04-2006, 12:57 AM	#11
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Pullups, hehe....I don't have a bar but I did them once, and let's just say...it didn't go well and definately didn't look pretty. I did like 1, lol.

04-04-2006, 01:43 AM	#12
armygrunt82 Amateur Join Date: Feb 2006 Location: Ocala, FL Posts: 91 Recipes: 0 Rep Power: 3	LOL, I hear ya brother, o well all it takes is some time and motivation, maybe that will be my new personal chalenge, to see how many pullups I can add each week.

04-04-2006, 11:38 AM	#14
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	For legs, I'm gonna do regular squats until I can perform 10 good single legged squats. And add ltos of plyometrics once I can do normal BW exercises easily. Would my diet change if I'm still trying to add muscle and bulk?

04-05-2006, 08:21 PM	#15
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	What should my sets/reps be? I don't want to be any 25 reps pyramiding because it seems more for endurance. I'm gonna be traying planches and things like those but I'll still be doing normal stuff like pushups...what should me reps be for those? I'm guessing 6-12 reps? And definately "high volume" I don't want to do just a few sets of pushups. I hope my experiment with just BW stuff works great. I might later incorporate it into weights.

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04-07-2006, 07:42 PM	#18
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	I cancled the weights and racks order, because I realized my basement celing is too short for the power rack and any overhead movement. So I'll be doing bodyweight stuff until I can go to a new gym. Bump to sets/reps for bodyweight exercises.

04-08-2006, 11:17 PM	#20
armygrunt82 Amateur Join Date: Feb 2006 Location: Ocala, FL Posts: 91 Recipes: 0 Rep Power: 3	It will help when you do your pushups if you do them REALLY slowly, or you can always get someone to push on your back when you are coming up and then go down slowly. Its kind of hard to try to balance a weight plate on your back while you do them.

04-10-2006, 06:45 AM	#21
dukebrown IMPC Contestant Join Date: Feb 2006 Posts: 115 Recipes: 0 Rep Power: 4	I looked up the APFT its only 71 pu to max for 17-22 year olds. It doesnt even get to 80 to max at any age. __________________ If you aint sweatin you aint workin If you aint hurting you aint growin shsumofo@cyber-rights.net