Comments on: An example of a calisthenics routine http://homecalisthenics.com/blog/an-example-of-a-calisthenics-routine/?&owa_from=feed&owa_sid= Thu, 20 Nov 2008 16:29:47 +0000 http://wordpress.org/?v=2.3.3 By: Dan http://homecalisthenics.com/blog/an-example-of-a-calisthenics-routine/#comment-143 Dan Sun, 13 Apr 2008 18:23:54 +0000 http://homecalisthenics.com/blog/an-example-of-a-calisthenics-routine/#comment-143 P.S. I'm also 6-4 in height P.S. I’m also 6-4 in height

]]> By: Dan http://homecalisthenics.com/blog/an-example-of-a-calisthenics-routine/#comment-142 Dan Sun, 13 Apr 2008 18:20:47 +0000 http://homecalisthenics.com/blog/an-example-of-a-calisthenics-routine/#comment-142 I've always exercised. Right now I'm 47 years old, weigh 280+. Since my 20's I've concentrated on aerobic exercise, mainly walking and biking. I've started doing burpees- 10 is all I can do at one time; and restarted pushups, and added this to my activity.My upper body strength was diminishing and I wanted to get some of it back. My problem is that I worked out with weights alot when I played football and I tend to bulk out very fast, even from doing pushups. The muscle gain increases my weight dramatically within a few days. This gets very discouraging when my clothes get tighter from muscle growth. Because of knee problems, running is not an option. I don't know why my body responds this way to this limited strength building activity. Does any one out there have any insights on this? I like being stronger but being close to 300 lbs. fristrates me. I’ve always exercised. Right now I’m 47 years old, weigh 280+. Since my 20’s I’ve concentrated on aerobic exercise, mainly walking and biking. I’ve started doing burpees- 10 is all I can do at one time; and restarted pushups, and added this to my activity.My upper body strength was diminishing and I wanted to get some of it back. My problem is that I worked out with weights alot when I played football and I tend to bulk out very fast, even from doing pushups. The muscle gain increases my weight dramatically within a few days. This gets very discouraging when my clothes get tighter from muscle growth. Because of knee problems, running is not an option. I don’t know why my body responds this way to this limited strength building activity. Does any one out there have any insights on this? I like being stronger but being close to 300 lbs. fristrates me.

]]> By: Alfie Odoul http://homecalisthenics.com/blog/an-example-of-a-calisthenics-routine/#comment-111 Alfie Odoul Fri, 21 Mar 2008 10:41:17 +0000 http://homecalisthenics.com/blog/an-example-of-a-calisthenics-routine/#comment-111 My primary exercise is backpacking, which I do for an hour a day 7 days a week over moderately hilly territory. I've gone from 240 lbs to 160 lbs doing this, and I'm back at college weight. It's low impact, high intensity. Over the 3 years I've been doing this, I've gradually increased the weight in the pack, to the point that I'm now carrying 122 lbs. I'm in reasonably good shape. Lately I've started adding calisthenics, in an attempt to get my upper body in as good of a shape as my legs and back. I've been doing pushups, situps, handstand presses (?) and chinups. For pushups, which I'm best at, I do about 300 every other day, in sets of 30, which I spread out through the day. On pushup day, that's all I do for calisthenics. On the other days, I do three sets of crunches (about 40 per set), handstand presses, maybe 4 sets of 9 or 10, and 4 or 5 sets of chinups, of which I can only do 4 per set so far. I'd like to learn to do this better, because I don't seem to be getting stronger or bigger. My body fat is sitting on about 13%, which I'm okay with, but I'd like to add an inch to my chest and a half inch to my arms. And I'd really, really, really, like to be able to do 10 chinups comfortably. Can you give me any advice on how to structure the workout over the course of a week to maximize strength and mass gains? After an initial increase in strength and endurance, I've hit a serious plateau, and its a bit frustrating. BTW, I'm a 43 year old male, and 5'9" tall. Finally, I highly recommend backpacking as a combination cardio-leg strength exercise. Increasing intensity as you get stronger is as easy as throwing another couple of 2 liter water bottles in the pack, and its easy on the knees and hips for the amount of calories it burns. My primary exercise is backpacking, which I do for an hour a day 7 days a week over moderately hilly territory. I’ve gone from 240 lbs to 160 lbs doing this, and I’m back at college weight. It’s low impact, high intensity. Over the 3 years I’ve been doing this, I’ve gradually increased the weight in the pack, to the point that I’m now carrying 122 lbs. I’m in reasonably good shape.

Lately I’ve started adding calisthenics, in an attempt to get my upper body in as good of a shape as my legs and back. I’ve been doing pushups, situps, handstand presses (?) and chinups. For pushups, which I’m best at, I do about 300 every other day, in sets of 30, which I spread out through the day. On pushup day, that’s all I do for calisthenics. On the other days, I do three sets of crunches (about 40 per set), handstand presses, maybe 4 sets of 9 or 10, and 4 or 5 sets of chinups, of which I can only do 4 per set so far.

I’d like to learn to do this better, because I don’t seem to be getting stronger or bigger. My body fat is sitting on about 13%, which I’m okay with, but I’d like to add an inch to my chest and a half inch to my arms. And I’d really, really, really, like to be able to do 10 chinups comfortably. Can you give me any advice on how to structure the workout over the course of a week to maximize strength and mass gains? After an initial increase in strength and endurance, I’ve hit a serious plateau, and its a bit frustrating.

BTW, I’m a 43 year old male, and 5′9″ tall.

Finally, I highly recommend backpacking as a combination cardio-leg strength exercise. Increasing intensity as you get stronger is as easy as throwing another couple of 2 liter water bottles in the pack, and its easy on the knees and hips for the amount of calories it burns.

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