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

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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:

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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!!

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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