Alright /fit/ how do I exercise? In 5'11 and 180 pounds. I haven't exercised a day in my life but I gotta care for my parents so all my exercise has to be free and at home. What can I do?
Read the sticky.
Then either get your own weights, or get a good bodyweight routine (you'll need some equipment too though, like a pullup bar at the very least).
Here's the /asp/ bodyweight thread with lots of good BWF resources:
And their pastebin with recommended routines:
buy two dumbbells, something benc-like and a pullup bar, shouldn't be too expensive.
then do this until you feel you don't progress any further: https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
add cardio two times a week and you'll be set for the next two years.
OK brutha do the following
- Pic related is a good calisthenics advice. You won't get huge, but can become a solid otter with bodyweight.
- This routine is actually pretty shit for a beginner (as you progress, it will soon get too hard to do 3 times a week, after which you will want to do a push/pull split, incorporating even more exercises and training 4 times a week)
- You can do most of it at home. Get a pullup bar if needed (pretty solid investment). Or go to a childrens playground. Or a sport park. Dunno. You will find a way.
- Aim for 12 reps, none of that faggy 8 rep shit (calisthenics are not intense enpugh to justify such little rep ranges)
- Read the sticky for nutrition
I think that's it... Go OP, we're all gonna make it!
>Aim for 12 reps, none of that faggy 8 rep shit (calisthenics are not intense enpugh to justify such little rep ranges)
If it's not intense enough then you're not doing the exercise progression you should be doing, if you can do twelve reps then you should've moved to a harder progression way earlier.
But all in all, yeah, StartBodyweight is an alright routine.
And start running around the neighborhood for cardio, you will need it.
The start bodyweight infographic is good but it's really hard to get a sculpted body with only calisthenics. You'll have to be dedicated as fuck. One day if you stick to it, you'll want to get a gym membership.
And don't forget. Training is the third of the work. Eating and sleeping right is obligatory.
Well, my thinking goes that if you work up to 12 reps, you still will make hypertrophy gains in the meantime; and the progression will be easier once the time has come. I mean, why would you "change" a lift that is still working for you ahead of time? Shouldn't the increased volume/technique practise justify going up to 12?