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Forums - General Discussion - The 2021 Get Yourself in Shape Thread

Cerebralbore101 said:
Farsala said:

I will be honest, I don't really like pushups, so I am not a strong advocate. If we are strictly talking bench press vs pushup, I mainly do bench presses. But.... the science says that both result in similar strength gains. Benchpress will make you better at benchpress of course, pushups will make you better at pushups, both will make you strong.

Sure if you want endurance, then you do 100 regular pushups at Bodyweight. But you have to remember pushups are a very complicated maneuver. You can add weight to pushups if you want, same as Bench Press. You can do 6-8 weighted pushups at max capacity just like Bench Press. You can do handstand pushups, you can do pike pushups, you can do one arm pushups, you can do archer pushups. You can change the lever of your body for a harder pushup. You can add rings to the fray.

People who can do 100 pushups can't bench at advanced levels typically, but people who can bench at an advanced levels can't do advanced pushups typically.

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.



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Cerebralbore101 said:
IcaroRibeiro said:

Thanks

I really wanted to start lifiting, I was REALLY underweight (56 kg, 184 cm) and now I'm starting to gain weight, but it's mostly fat and I have body dysmorphia, so my salient belly annoys the hell out of me and I start get paranoid and feel ugly and fat and it can trigger my anorexia to start again

But I don't know, I don't feel it's safe go to gymn yet. Yesterday my technical leader was hospitalized, he and his family tested positive for SARS-cov2. Numbers are only going up, it's not time yet

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 

Last edited by IcaroRibeiro - on 27 December 2020

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

Cerebralbore101 said:

What kind of Whey Protein are you using? 

None yet, I think I'm buying some this week. Thanks for the links, I'm not good counting macronutrients, I get easily paranoid and obsessive

My psychologist advice was to follow a less strict diet plan, that's will make any bulk harder and will inevitably lead to get fat excess, but I guess it's no other way to make it

Also thank for sharing a program, I will try to follow it and will take photos every week for the next 3 months. Hope to make any progress I'm this time :x



IcaroRibeiro said:

Cerebralbore101 said:

What kind of Whey Protein are you using? 

None yet, I think I'm buying some this week. Thanks for the links, I'm not good counting macronutrients, I get easily paranoid and obsessive

My psychologist advice was to follow a less strict diet plan, that's will make any bulk harder and will inevitably lead to get fat excess, but I guess it's no other way to make it

Also thank for sharing a program, I will try to follow it and will take photos every week for the next 3 months. Hope to make any progress I'm this time :x

If you're looking for less strict then just aim to eat 138 grams of protein a day, and ignore the rest. So long as you don't eat 40% of your calories as fat you should be okay. A 500 to 750 calorie surplus is fine. So aim for a 250 or 500 calorie surplus and if you go a bit overboard it's no big deal. As long as you aren't gaining over 1.2 lbs a week you should be okay.



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IcaroRibeiro said:

Cerebralbore101 said:

What kind of Whey Protein are you using? 

None yet, I think I'm buying some this week. Thanks for the links, I'm not good counting macronutrients, I get easily paranoid and obsessive

My psychologist advice was to follow a less strict diet plan, that's will make any bulk harder and will inevitably lead to get fat excess, but I guess it's no other way to make it

Also thank for sharing a program, I will try to follow it and will take photos every week for the next 3 months. Hope to make any progress I'm this time :x

I suggest buying Whey Protein Isolate, it is usually more efficient. Drink with milk and you will be gaining quick, but you must workout along with it. If you can do a pull up, definitely get a pull up bar, otherwise work on general strength. Push ups, Body Rows, Squats. Make sure to keep the correct form. Doing it everyday isn't bad, but if you feel sore, definitely take a rest for the day. Get enough sleep.



Well, having done my monthly weigh-in as I do on the 1st of every month, I am down 1kg since December 1st and now 2kg below being overweight instead of right on the borderline. The new measures I took in late December seem to be paying off. No more pizza Mondays, red meat, or fast food until I'm more comfortably inside my ideal weight range.



Bet with Liquidlaser: I say PS5 and Xbox Series will sell more than 56 million combined by the end of 2023.

With the vaccines to become widely available only towards the end of 2021 in the richest countries and far later elsewhere, not to mention No-Vax blockheads that won't have it even after five years of the hugest worldwide field test ever, wouldn't it be more prudent to make the 2025 get in shape again thread?



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I don't wanna build muscle I love the ultra soft touch I was born with Gonna look for something else to get rid of tiny belly :) I don't wanna feel hard I love fluffyiness like a pillow. People say I'm squishy and hands are too soft like royal princess I like that compliment



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