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Cerebralbore101 on 27 December 2020
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Farsala said:
Cerebralbore101 said:

Well, if you add weight to pushups such as a weighted vest, then it's no longer a bodyweight exercise. The problem with doing pushup variations is that they are often harder because they work different muscles than a standard pushup. Handstand pushups work the shoulders instead of the chest. They are akin to a military press. Pike Pushups are more like an incline or decline bench than a standard bench. A one arm pushup is akin to doing a bench press with both hands in the dead center of the bar. Not a good position to put your wrists in, and it works your triceps almost exclusively. The wider your grip the more your chest is involved and the narrower your grip the more your triceps are involved. Rings are a great way to figure out how to get external shoulder rotation (bending the bar cue) but don't add more weight to the exercise. Archer pushups are like a pec fly, which is great, but definitely not something to make the main focus of your chest routine.

This is why people that can bench can't do advanced pushups. Advanced pushups work different muscles than the bench press.

I gotta get going to work, but I'll link to some scientific articles that show that low rep, high weight results in greater strength gains, compared to high rep low weight.




I already know low rep, high weight gets greater strength results hence the weighted push ups. You were comparing bodyweight push ups vs Bench Press, but I wanted to give more options for building strength over endurance. Calisthenics can use weights too.

Yeah, Rogue sells some pretty good vest plates. Bodyweight with a weight vest would actually work out really well. If you want to give IcaroRibeiro some bodyweight stuff to do that would be fantastic. :)

IcaroRibeiro said:
Cerebralbore101 said:

123 lbs/56 kg? At 6 Feet tall? Damn that's light. Use this calculator to figure out how much you need to eat. https://legionathletics.com/macronutrient-calculator/ IMO just start off with bodyweight exercises, since you are afraid to hit the gym due to Covid. You're so underweight that building muscle should be easy, bodyweight exercises or not.

I was suffering from clinical malnutrition, I started a new diet in August (with the help of a nutritionist). She also forbid me from making physical activity, because I could not spare any calories while so underweight 

I'm 63kg now which means I'm out of the malnutrition zone and just "healthy underweight" I guess... 

But my last bioimpedance indicate I'm at 12% body fat (I was 8% when I was 56 kg), my lean mass that I got only from food is starting to degrade as well, so she prescribed Whey Protein. She wants me to do weight train, but I just cant feel safe lifting in a gymn 

I might just do home bodyweight exercise  for at least some months. I want 66-67 kg, but without move my body fat percentage 

What kind of Whey Protein are you using? Bodyweight exercises would be fine for you. Get at least 1 gram of protein per lb that you weigh (138 grams) every day. After that get the rest of your calories from 20% fat, and 40% carbs. Try to aim for a calorie surplus of 5% to 10%, and workout at least three days a week. Here's a decent bodyweight program to get on. https://legionathletics.com/the-ultimate-bodyweight-workout-routine/#the-best-bodyweight-workout-routine-for-men

Last edited by Cerebralbore101 - on 27 December 2020