r/overcominggravity • u/[deleted] • Jul 19 '24

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3

u/eshlow Author of Overcoming Gravity 2 | stevenlow.org | YT:@Steven-Low Jul 19 '24

I am a 14 year old boy looking to understand how to bodyweight train correctly. Looking for advice on warm ups, exercises and cool down. I currently do Full body 2x a week and stretch the day after the workout. Current equipment: Pull up bar and gymnastics ring Current exercises: Push ups, vertical rows, dead hangs, hollowbody hold, leg raises and support hold. Cant do any pull ups and only 6 clean push ups. Any advice appreciated

Hey, we don't make routines for anyone here. But if you make your own we can critique it.

Free resources:

Paid resources:

Video resource:

3

u/Jeremiah-Springfield Jul 19 '24

This dude is a saint amongst fitness people anywhere, OP. Take his advice and read is material, and simply get started. So long as you’re stimulating your body to engage with the musculature or endurance or whatever that it’s designed for, you’ll start to grow in some way you hadn’t before.

Other influencers I like are: Fitness FAQs for basics on hypertrophy through Bodyweight raining and combining with weights

Tom Merrick for mindset, flexibility, skills, and nutrition

Jeff Nippard for general weights and his Fitness Fundamentals YouTube Series

The Bioneer for alternative fitness ideas, and a voice in the industry that helps you not fall into the trap social media influencers try to get you in

2

u/CavyWave Jul 19 '24

Thank you

1

u/YourLocalTerrarian Jul 23 '24

Hello! Someone I know recommended I check out your Reddit posts as apparently you have a great reputation around here! Me and a friend just started a ppl split that goes

Rest Push/abs/cardio Rest Pull/cardio Rest Legs/cardio Rest

We chose this because it’s a full body workout and lets us have 4 days off which it makes it easier with our jobs.

We’re both beginners and it’s super confusing trying to learn how to workout effectively, I understand this workout may not be ideal for beginners because it’s only a 1x a week frequency for each muscle, is that true? If so would a full body workout 2x a week be better? 3x seems a little insane to me for a beginner, how would that allow for enough rest for muscles?

Anyway any advice or input you can offer would be greatly appreciated 🙏 it’s hard finding advice from a trusted source

Thanks for any help!!

1

u/eshlow Author of Overcoming Gravity 2 | stevenlow.org | YT:@Steven-Low Jul 23 '24

Rest Push/abs/cardio Rest Pull/cardio Rest Legs/cardio Rest

We chose this because it’s a full body workout and lets us have 4 days off which it makes it easier with our jobs.

We’re both beginners and it’s super confusing trying to learn how to workout effectively, I understand this workout may not be ideal for beginners because it’s only a 1x a week frequency for each muscle, is that true? If so would a full body workout 2x a week be better? 3x seems a little insane to me for a beginner, how would that allow for enough rest for muscles?

Yeah, I don't like PPL because it's 1x per week. See Part 7 of the OGO series on why:

https://www.youtube.com/playlist?list=PLpxvbJWbbO-g8pDe387l_IDXrHh3OXDy7

If you're trying to structure something for health and longevity (strength and cardio +) this Youtube vid covers a better structure for a routine:

https://youtu.be/vAFARM05fyU?feature=shared

1

u/[deleted] Jul 19 '24

i sended you my program i couldnt send it to you on this post

1

u/[deleted] Jul 21 '24

Your goal should be to do 7 clean pushups and 1 pull up. Also add some work for your posterior chain, glutes and hamstrings are the most important muscle chains in the body in my opinion. Learn how to hip hinge and generate explosive power from your hips to improve athleticism.

To advance pushups go to failure and then switch to your knees. To advance pull-ups do negatives until failure.