Reddit mentions: The best strenght training pull-up bars

Definitely buy yourself a pair of adjustable gymnastics rings. The plastic ones are much less expensive, but when your hands get sweaty they don't have a good grip like the wooden ones. You should get wooden rings if you can, but you can get plastic ones for the time being and later on move to wood if you want to.

>I'm advised to stay away from weights so I shouldn't do lat pulldowns or other things like that (I'm 13, so my mom and other people around reddit say that I need to grow first). Should I still be using dumbbells for squats, and how? Should I do deadlifts?

It's a myth that weights will stunt your growth, so you could always move to free weights in the future if bodyweight training isn't right for you. Bodyweight training is great, though! You could use dumbbells for squats, lunges, and other things if you wanted to, but for now just stick with the recommended routine and follow the squat progression for your legs.

>How do I use the smith machine for rows? I've read around here and r/Fitness that it's great for them, abd I know to put the bar to my waist, but should I put any weight on it or leave it as a blank bar?

Until you get your rings you can definitely use the smith machine for rows. Alternatively you could do dumbbell rows:

• http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
  
• http://www.exrx.net/WeightExercises/BackGeneral/DBLyingRow.html
  
  >I tried asking people at the gym about this, they were super nice :) but they suggested I use the lat pulldown machine or some other weird machine where you lift yourself up to bars, but there's a footrest under you that just holds your weight (so I don't feel any exercise happening).
  
  That seems to work for some people, but it's really better to do pull up or chin up negatives. This is where you boost yourself up by jumping or using a platform to get yourself high enough to grab the bar/rings and lowering yourself down as slowly as you can. The lat pulldown machine is a completely different movement from actual pull ups and chin ups, but if you want to use it that's fine.
  
  >If you can help and/or leave some advice I'd appreciate that :)
  
  You really only need to know some basics about bodyweight training in order to do it and get something out of it. You'll learn slowly as you do this for longer. Don't worry about trying to know everything all at once. The most important thing is for you to begin working out and then stick with it. :)
  
  Feel free to post any other questions that you have in the daily discussion threads that we have here. People who do calisthenics (bodyweight training) tend to be very helpful and this in general is quite a helpful community. We enjoy what we do and when see someone else who wants to get into it we do our best to help that person.
  
  If you can get your parents to help or you can do chores to try to earn the money slowly you could also get yourself a doorway pull up bar that fits into your door frame. "The Iron Gym" isn't very expensive and it doesn't screw into your door. It uses leverage to hang from the top of the door so you can do pull ups or even hang your gymnastics rings from it. You mentioned that your gym doesn't have any pull up bars so you could do some things at home if you wanted to instead of always needing to go to the gym. You could do part of your routine at home and then finish up at the gym.
  
  There are knock-off versions of The Iron Gym and they all pretty much work the same. It's not a very expensive piece of equipment but it will let you use your rings at home.

The "all or nothing" personality is something I struggled with. I recognized it, as you have, but what really made the biggest difference was making it my primary focus. The reason I never seemed to reach my goals, time and time again, was because I burnt out. I was fueling myself with the initial rush of motivation, forgetting that I would soon have to switch fuels to something I wasn't ready for: discipline. So, it's important for us to start small. Have you read "The Hobbit"?

Bilbo Baggins didn't go straight from his comfortable little hobbit hole straight to the Smaug's lair. His first step was simply leaving his hobbit hole, which he never would have done if he knew from the start that he'd be facing a dragon.

So, you need to start small. You have these goals, which are great, but they are the long-term goals. We need to break these things down into small, do-able goals that won't result in burnout. You need to leave your hobbit hole before facing your dragon.

---

You want to start going to the gym, among many other things. Going to the gym involves:

(a) convincing yourself to go to the gym, even on a rainy day or when you're super comfortable at home

(b) getting off your ass, into the car for ~15 minutes, into the gym where you would feel guilty for working out less than 30 minutes since you drove there, driving back home for ~15 minutes

(c) paying for a membership

Is this sustainable right off the bat? Remember, this is about building habits. We want to make this so easy that you will have no problem doing this. So start small and reduce the barriers of entry that will likely burn you out after your 2 weeks of motivational fuel runs out.

I did this simple routine. You can do it at home, it takes 20 minutes max, and all you need is a pullup bar. How much more doable does this sound?:

(a) convince yourself to get off your ass and walk 10ft to your pullup bar

(b) do pullups, pushups, and squats for 10-20 minutes

People may chime in about this program is missing this or that or how barbell squats cured their cousin's cancer. Fuck 'em. Doing something consistently is infintely better than doing the "ideal workout" inconsistently for 4 months before tapering off working out altogether. And guess what? Once you have built the habit of working out and want to go to the gym, you can!

---

You want to keep up with housework. So, using the same principles, start small! I mean so fucking small that you would laugh at yourself if you couldn't even do that. Turn on your favorite song and do housework until that song is over. You aren't obligated to do any more than the length of that song. Sure, you may not have cleaned the entire house, done all of your laundry, and roasted a fucking turkey. But, you may have done the dishes, or at least half of them. Again, something consistently is infinitely better than nothing. And, again, guess what!? Once you have built the habit of doing housework for the length of a song, you can play two songs!

---

You want to be healthier and take better care of yourself. Well, working out and doing some housework certainly falls under this. Let's address healthy eating. Again, we want to make this as simple as possible. Here is what I do that has been working really well:

Toss the following into a pressure cooker:

Meat (Choose 1):

• Chicken breasts
  
• Chicken thighs
  
• Pork
  
• Turkey
  
  Veges & stuff (choose 4):
  
  
• Green beans/Asparagus/Cauliflower/Brocolli (choose 1)
  
• Mixed greens
  
• Mushrooms
  
• Carrots
  
• Baby potatoes
  
  Sauce (choose 1):
  
  
• Curry (+ variety to choose from)
  
• Salsa (+ variety to choose from)
  
• Marinara/Spaghetti/Tomato sauce (+ variety to choose from)
  
  Seasoning:
  
  
• Garlic
  
• Onion
  
  I don't even cut anything. If anything, I just use my hands to split the green beans, carrots, etc. Again, low barrier of entry. Keep it simple!
  
  At the same time, on the stove or in a rice cooker, make something to put this all on top of:
  
  
• Brown rice
  
• White rice
  
• Orzo
  
• Quinoa
  
  It takes about ~30 minutes to make a ton of healthy and tasty food. I do this twice per week.
  
  For breakfast, I toss 1 cup of oatmeal in a bowl, 2 cups of water in that bowl, cover and microwave it for 4 minutes, and add a tbsp of brown sugar and maybe some peanut butter. Simple, easy, fast, little barrier of entry.
  
  ---
  ---
  ---
  
  We've added quite a few (doable!) things for you to work on. You said you want to start studying programming. I would caution you to not start doing that now. You don't want to burn yourself out. Remember, start small, we're building habits here.
  
  This doesn't mean you won't ever study programming. In fact, what if you start now? What if you burn out in 1 month and don't touch programming again? What if this leads you to stop working out, stop doing housework, stop cooking? It's not worth it.
  
  So how do you know when you're ready to add studying programming? Read this. Only make 3 cards: workout, housework, cook.
  
  Once you are done with these 3 cards, you can create a new one for programming. But make sure you follow the same principles of starting small! Only commit yourself to 10 minutes a day. You can always do more, but 10 minutes is success.
  
  -
  
  Enjoying this? Looking for another adventure to go on after 7 weeks of programming? Fix your sleep schedule. Make a card for light's out at : pm.
  
  -
  
  At this point, we're getting closer to facing Smaug. You want to add another thing? Add meditating. Again, start small! Start with 5 minutes a day, or maybe less! Whatever sounds so doable that there is no way you couldn't do it. I don't give a shit if that means 1 minute per day.
  
  ---
  
  Don't feel bad if you don't fill out these cards perfectly. Remember, something is better than nothing. If you only have an X for half of those days, you've still improved yourself enormously.
  
  There will be fuck-ups. Bilbo fucked up, but he still got to Smaug's lair. Use your fuck-ups. Fucking abuse those fuck-ups. When you fuck-up (which you will, it's part of the process), make it a point to learn from it. Make yourself glad you did it. Didn't workout today? Do something you otherwise wouldn't have done that day: maybe go for a short 5 minute walk, or call your mother to tell her you love her, or send an email to your favorite band or author and thank them for existing, or read a short story on /r/writingprompts, or write a haiku, or tell yourself you're fucking awesome. It doesn't have to be big, but I guarentee it will be worth doing.
  
  
  
  Remember, the first step is coming out of your hobbit hole. There will be many, many challenges along the way. You might have to fight some spiders in Mirkwood, you might have to get in some barrels to escape some wood-elves, you might find a ring. Your life is a book, you aren't going to go directly from your hobbit hole to Smaug's lair. Along your journey, you likely won't even be thinking about Smaug's lair, because you should be focusing on the present, your 3 minute dishwashing session, your 10 minute workout. There will be a point you will look back and see how far you are from your hobbit hole. Before you know it, you'll be standing in front of a dragon's lair and realizing that back in your hobbit hole, you never in 100 years would have expected to be standing right there.
  
  
  
  Now go take your first step toward becoming Bilbo.
  

Continuing with more specifics:

> And this is a post asking for help, which I have a habit of not doing.

Mate, asking for help is awesome - it gives you a lot of input from other folks, some of which might be useful. Btw, you're way ahead of me in that regard (I'd use that as a source of pride).

> I don’t really know where to start (other than looking at the sidebar) but I’m desperate and definitely in need of motivation and advice.

Looking at the sidebar is a good first step. But if you're prone to getting overwhelmed and stuck in analysis paralysis (I know I am), a good fallback strategy is to dump all your impediments and ask for advice. The community can help with organizing them and figuring out how to work around them.

Motivation:

• making things easier: are you OK with the journey being long (but showing consistent and measurable progress)? That makes most strategies much easier. If not, list why not, and we can see if there are ways to gradually change your way of thinking on the matter.
  
• When reading your post, it looks like the goal of getting fit is overwhelming. You list several impediments, concerns and areas where you feel you lack knowledge. If we can address those, the goal can become more manageable (you'll know more about it), and then a strategy can be created to start tackling it.
  
  
  >I’m tired of telling myself I’ll start tomorrow
  
  Can you start right now? Let's say with losing fat. What do you think you can do right now (within the next 30 minutes):
  
  
• create a MyFitnessPal account
  
• get/order a kitchen scale. Digital's great, but the cheapest shittiest analog one is still better than nothing.
  
  • not enough money right now? See when you'll have saved enough. Set an alarm to order it then. If you don't mind waiting 2-4 weeks for delivery, grab one for 10-15 bucks from dx.com (e.g. this one)
    
  • don't know where to buy one? I used dx.com cause I'm a finicky cheap bastard, but the local *-Mart should have 1g-resolution ones for 10-20 bucks
    
• track the next meal you eat
  
• calculate your TDEE, so you know what's a safe daily calorie target (general consensus: 500 kcal deficit)
  
• take front and side pictures of yourself, so you can see how much you've progressed in the future
  
  If you can do at least the first, that's awesome - you've made progress. Trivial, but progress is progress. Next time you'll have one less impediment on your journey to getting fit. On the other hand, whenever you want more, you can continue with the meta-task of generating and tuning your strategy:
  
  
• optional: add the calorie/weight data in a spreadsheet (e.g. Google, or beeminder), if MFP doesn't show you fancy graphs to motivate you
  
• if you choose bodyweight fitness for exercise somewhere along the way, buy a pull-up bar or figure out what you could use for pull-ups. I use something similar to this $14 one. Bam! You've got all your exercise equipment ready.
  
  > I’m tired of feeling weak and waking up aching and depressed. Tired of binges, of fried food, of everything. I honestly feel like I’ve been wasting my life by not being physically well enough to enjoy the time I’ve been given so far and I want to change that. I’m at the point where something needs to change because there’s no point in me living like this anymore. I can’t fake anything anymore. My personality doesn’t match my body. I hate everything.
  
  Shit sucks, mate. But you can do it. If you've been sabotaging yourself, you can try with smaller and smaller goals, until you start making progress. You can gradually train your ability to put in more and more consistent effort into your goals (and start going for slightly larger goals), and you can get on your way to getting fit. The fact that you're making progress can be a source of motivation, and you can start feeling less unhappy. Then that stuff starts feeding on itself, like the downward spiral of depression, but in reverse.
  
  > I’m not sure where I’m going with this post other than ‘help.’ I’m looking for a friend or someone I can just talk to to help me get on track or at least help me start to figure out what to do.
  
  Right here for ya, pal.
  
  > I don’t know what a dead lift is.
  
  Starting Strength (the book) gives a lot of technical detail on the big compound exercises - squat, bench, deadlift, etc. Since StrongLifts was based on SS, let's see if they have something... Yup, the guy has full videos showing the big exercises, including the deadlift at 20:56 (the guy should've provided timestamps in the vid description, but whatevs). Related: the 'how to get started' section there seems very clear.
  
  > I don’t know what exercises are good for my body, as a beginner.
  
  The few exercises in SS/SL as far as I'm aware, but I'm a clueless guy and I'm just beginning the beginner routine in /r/bodyweightfitness. But let's see what the sidebar says:
  
  
• beginners should go full-body for a while
  
• examples of routines are shown in the linked resistance training section. These include SS, SL, a few other ones I have heard about, the BWF ones, and so on.
  
  My suggestion? If you've got access to barbells, go for SS/SL. SL looks nice, since it's got videos, a spreadsheets, free apps that tell you exactly what to do, etc. If you're like me and prone to postponing at the slightest chance of inconvenience, go for the BWF one. It's got fewer extras, but still got videos and form explanations, and doesn't require me to go to a gym.
  
  > I don’t know what cheap and healthy foods I should be eating.
  
  It seems like your priorities would be:
  
  
• avoid malnutrition
  
• lose fat
  
• do not lose too much muscle
  
  So,
  
  
• Avoiding malnutrition: get your RDA for macro and micronutrients. Too much research required? You betcha. Eat the usual crap you ate, but throw in a multivitamin just in case. Just the generic supermarket stuff.
  
• Losing fat? Track calories, eat less than your TDEE.
  
• Not losing muscle: eat enough protein. 0.82 g / lb of body weight is more than sufficient. Check out IIFYM as a nice continuation.
  
  But back to your original concerns:
  
  
• cheap: when going on a caloric deficit, you have at least two goals:
  
  • get your daily calories cheap enough. Carbs (pasta, potatoes, etc) are the cheapest. But you also need your protein, in which case chicken and eggs are probably your best bet. I eat the deli slices shit, because I lack the willpower to invest time in cooking, but will be graduating to cooking skinless boneless breasts later.
    
  • get enough volume to not feel too hungry. Vegetables do a good job here, see what's a cheap filler - cucumbers, lettuce, carrots in my case. Fruit is great too, but watch out for the carbs/calories there.
    
• healthy: lots of broscience and back-and-forth bullshit here. E.g. examine.com is a great source maintained by /u/silverhydra My current guidelines:
  
  • avoid trans fats. (Partially) hydrogenated vegetable oil; palm fat is also similar in effect.
    
  • saturated fats ain't that bad, but maybe still kinda bad. But I eat plenty of them at the moment.
    
  • dietary cholesterol largely has no influence on blood cholesterol. Which allows me to consume huge quantities of eggs (which are an excellent and cheap protein source)
    
  • nut fats are generally healthier (monounsaturated, polyunsaturated, etc). Peanuts also happen to be cheap and high in protein, so they're a good cheap healthy snack to use to reach your daily calorie goals.
    
  • carbs - higher glycemic index ones are better (i.e. the ones that take longer to be digested). In practical terms, complex carbs and carbs in food with more fiber. Brown rice instead of white, brown bread instead of white, you get the picture. Whole fruit instead of juice and so on.
    
  • fiber. Keeps your digestive systems running better. 14 grams per 1000 kcal. Low on my priority list, but brown bread (and flax seeds) are a good source.
    
    But in general, just make the first step, and don't go into analysis paralysis. If you start getting weird symptoms, consult with a doctor.
    
    Still, the FAQ diet section describes a very good mindset for dieting, and dispels quite a few myths.
    
    To be cont'd.

>Sorry to bother you

Don't be, I like trying to help.

The important thing is to go in with a plan- head over to /r/fitness, and read the FAQ. I think it's that one which is based on SS (starting strength), an entry level lifting program. /r/weightroom is also good, but tends to be more powerlifters and higher level strength training. /r/fitness also has a lot of posts by people in your situation, and people with better understandings than I commenting on what to do.

So, once you've got a plan, gym membership. Gyms make money from you, so have an incentive to help you join, and show you around. They might offer you help getting started, and if it's free, say yes. You have nothing to lose by accepting free stuff.

When you go to the gym, you might want to write down what you're doing that day- my schedule is a bit messy, but it basically follows a push/pull split- one day I will do push exercises
( bench press, flies,
tricep dips,
squats,
overhead press ),
and on another day, I'll do pulling exercises (
deadlift- form is very important,
pull-ups,
chin ups,
bent over dumbbell row,
deltoid flies,
bicep curls (or as r/fitness would say, bicep charles) ), and I do 5 sets of 5 reps on each of these exercises. I would recommend starting at a weight that is not too hard, and focusing on getting your form perfect. For pull ups and chin ups (I've probably got them the wrong way round- 50/50 chance), then make sure to go down until your arms are perfectly straight, then up until the bar is at chest height, and pause at the top and bottom. Don't worry that you can't do many, or even if you can't do any, just keep trying until you can. One of the best investments I have made was a pull up bar,
which I just use at home every evening, and most mornings. The key to getting good at pull ups is do them lots.

Once you're in the gym, focus on doing your exercises, be methodical, and don't do all 5 sets at once, alternate between 2 or 3 different ones.



If you have any more questions, fire away!

Oh, also, I asked /r/weightroom a very similar question to yours a while ago, and got a very positive response, so here it is.

Edit: Most people who do push/pull actually do push/pull/legs- I'm training for kayaking, and cycle lots, so don't do legs much. However, leg day might be cleans- not recommended until you're proficient at squats and deadlifts, lunges,
calf raises- personally, I think it's a bit of a waste of time to work calves, just cycle!
And there are another couple of exercises that people do for legs, but I can't remember them! If you're not training for anything, then don't neglect your legs.

Also, I'd recommend you take a couple of photos of yourself before you start, topless if you can bear it, from the front and side, and keep them, so in a year's time, you can look back and say "damn, that's really been worth it!" because gains are slow!

Okay! I'll give these a go one by one;

1. You need almost nothing to do bodyweight fitness. If you have a place to do pull-ups and dips you're all set. Most stuff with the door is effective enough but I would recommend getting a door frame pull-up bar and some gymnastic rings so if the weather sucks you won't have to miss your workout.
   
   
2. Weighted jump ropes are a great start. Some resistance bands like these are great for mobility work and adding assistance or resistance. I like to use a basic pair of push-up bars like these because they're easy on the wrist and add some range of motion to your push-ups.
   
   
3. Super useful! Check it
   
   
4. If you eat right and stick to your plan you'll get stronger and add muscle mass. Cut properly and do cardio and you get easily get a very defined physique. If aesthetics are your main goal though you should stick to a traditional bodybuilding routine.
   
   
5. Supplements aren't necessary. I like fish oil though. As far as protein goes as long as you eat meat and eggs you'll get enough to build muscle.
   
   Good luck! Calisthenics is super fun. I still do weightlifting when I find myself at the gym but bodyweight fitness has become my primary goal.
   
   Check out these channels/sites for tons of inspiration and info.
   
   Gold Medal Bodies
   FitnessFAQs
   CalisthenicMovement
   

I spent most of my high school years playing video games, jacking off, and reading. None of my time ever went towards anything productive and as a result, I became severely depressed to the point where suicide was my only option. I hit 20, and things didn't seem to get any better. I tried going to the gym, and would kill it for about two-three weeks only to get hit with a wave of depression and sink back to old habits. At some point, my girlfriend decided to break up with me. She couldn't grow with me and I was holding her back because of my negativity and lack of discipline. Every day I would wake up, barely eat, not do anything but play video games or smoke weed and after two years she was sick of it.

Eventually I found this book and picked up some small habits explained such as:

1. Drink WATER, lots of water as soon as you wake up and right before bed
   
   
   
2. Create a simple, easy, MORNING ROUTINE: Here's Mine:
   
   Wake up (no alarm)
   
   Drink water (A LOT, it wakes you right up)
   
   Play music (upbeat pump up jams)
   
   Stretch (GET THAT BLOOD PUMPIN)
   
   Pullups/Pushups (bought this pull up bar)
   
   Clean room in between pullup sets
   
   MORNING SHAKE (recipe bellow)
   
   Morning walk/listen to ebook (so many great apps with free books about motivation/success)
   
   get home, meditate
   
   breakfast (usually oatmeal with almonds, fiber one bar, soy milk, and two bananas)
   
   Then I do whatever is on my todo list...usually this starts around 930.
   
   
   
3. DIET: I drink veggie shakes in the AM with chia seeds, flax seeds, kale, spinach, dates, bananas, strawberries, and blueberries first thing in the morning. I eat vegan except for the occasional fish at work when I'm underfed.
   
   
   
4. SLEEP, I began to take this Sleep aid which regulated my sleep pattern. I sleep at 10 every night and wake at 7, no alarm clock.
   
   
   
5. EXERCISEL: I created my own routine that has been working incredibly well and I finally feel confident enough to take off my shirt. I work out 6 days a week and ignore most bro-science shit out there and just listen to my body.
   
   
   
6. GOALS: I wrote out what I wanted to be in life: I chose, Bartender, Cook, Fit, MMA Fighter, DJ, Artist, Traveler, YouTube Star
   and work on these every day as much as possible.
   
   
   It's been about 2 months of steady discipline and things have been great. Almost at 700 subscribers on youtube (cooking channel), have released 5 mixes on soundcloud. My drawing skill has greatly improved. Gained about 8 pounds (recovering from anorexia) Sleep at least 8 hours every day now and have listened to many great ebooks.
   
   
   My advice is: start with small goals such as increasing water intake or eating more clean. The small steps will always get you closer to your goals as long as you don't stop
   
   heres a tip: download "audible" for a smartphone and sign up using an amazon account. You get a free trial where you can download 2 audiobooks. Use that to listen to Gorilla Mindset every night as you try to sleep. Pair that with the sleep aid, and you're on your way to a better sleep
   
   SLEEP AID INFO (copied from other comment)
   
   The sleep aid itself isn't a magical sleep pill. In fact, it has these ingredients: Melatonin, Gaba, L-Tryptophan, and Vitamin B-6
   
   Benefits of
   
   Melatonin
   
   Gaba
   
   L-Tryptophan
   
   B-6
   
   
   I started by taking 2 of the sleep aid pills which is 4mg of melatonin but that barely helped. It wasn't until I stumbled upon this thread suggesting I lower my dose and surely enough after I switched to 2mg I felt a great change. An hour after I take the sleep aid I'm sleepy and drowsy. Of course, you can stay up on it and it wont knock you out, but if you're genuinely trying to sleep it will make a huge difference. I recommend playing a positive audiobook outloud (GORILLA MINDSET) while you sleep and I promise you'll pass out either from boredom, or tiredness. Plus you get a book read to you? HELL YEA

Lost 75 lbs a few years ago with no gym, trainer, etc. The only equipment I had was some free weights (for curls and things like that) and eventually a pull-up bar (I'd recommend this one ).

I managed to go from 5' 8" 215lbs to 140lbs (pretty small at this point) over the course of about half a year. It can be done without anything other than motivation and willpower. To be honest, I kept thinking I'd plateau around 180lbs, then 170lbs, etc. Once you get your lifestyle changed, the weight won't stop dropping. I realize I started at a lower weight than you are, but the only real difference is the length of time it'll take you to get where you want. Once you get through the first few months, it won't be "losing weight" anymore, it'll just be living your life.

I posted what I did to someone else earlier today. It's a long post, but I tried to give as much advice as I could.

Sorry about the length, I'm just trying to say every helpful bit of advice I can think of. I really hope it helps. In short, just do little things like eating less, snacking less, and being more active.

My advice to you (and how I did it):

Pay an extreme amount of attention to what you eat. Eat slightly smaller meals (assuming you're eating too much like I was).

Whenever you find yourself wanting something to eat, drink water. It doesn't matter how you feel. Refuse to be controlled by hunger. Just drink water and eat food for nourishment when you feel it's necessary. (as a note: make sure you're still eating enough, obviously. But don't eat more than enough.)

Get into some small amount of exercise, but nothing super extreme. The exercise is a good way to keep your body healthy and a really nice way to see your progress (that first pull-up is really satisfying).

For about one year, eat NO sweets. Not a single one. There are certain foods that are unquestionably unhealthy/unnecessary (cake, cookies, etc). When you want some, drink water. You can even imagine eating it as you're drinking the water if you want. But nothing more than water. One thing that helped me is the realization that the taste of that cookie only lasts for a little while, but your health will last for the rest of your life. After the cookie is gone, it's gone; it becomes just another memory (of which you most certainly have plenty). Try to think long term.

Generally, I'm just suggesting a lifestyle change. Even if you're eating a little healthier than before, you'll get healthier and lose weight. You don't need to go run a mile every day to get healthier. A little bit every day will add up, and eventually, you'll be feeling and looking healthier. Think about whatever there is that will keep you motivated (the ladies, kids, wife, yourself).

Good luck!!!

I think the best advice to be given to high school people is just to CHILL. When I went there, there was a lot of social pressure to fit in and get to know whatever. But I think the best thing I could have done was not care. And I say not care meaning like okay, so you have more friends... how does that then make me inferior? Yea, you can meet girls there, but you can also meet girls after high school. If you know you are cool, then you don't really have to worry about these other things.

I didn't have many friends in high school. My friend pool actually vanished and I had to move into a new group. I still keep in touch with some of these guys to this day. It was cool to have a group, but life moves on and changed a whole bunch after high school.

I don't think you should see games as an enemy or an obstacle that prevents you from having a social life, but just think of it as something you do. What makes you social is really who you are and that is a sum of everything you do and believe in. The other half is who you are interacting with. They might not be social... then it's not really you then.

I guess I feel like the odd one here because I still do play games, but I'm subscribed to this forum. I play games and 99% of the people I run into do not know what I play or don't play games. That's fine. It's an activity that I enjoy that makes me competitive or enjoy content. I don't see it that much different than say being stuck on a good TV series like Breaking Bad. I don't think it's really playing games that is bad, but an addiction to it that is the case. If you are pushing away friends, family and opportunities to game, then it should be a concern.

So I would make sure you have your basics down. Get your grades up, eat well and keep it cool with parents and such. I would go ahead and buy these:

http://www.amazon.com/Perfect-Fitness-31000-Basic-Pushup/dp/B008DNA9WU/ref=sr_1_3?ie=UTF8&qid=1419809491&sr=8-3&keywords=push+up+pro

http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_1_1?ie=UTF8&qid=1419809561&sr=8-1&keywords=pull+up

These are one of the best purchases I have ever made. Just buy them and use them time to time. I do pull ups and push ups here and there and I look pretty decent. I'm not a walking bulge of muscle, but it builds some and I don't look lanky. BUY THEM. They last a long time and are so much cheaper than a gym membership. You also want to throw in some running and squats as well.

It's pretty terrifying at lunch time when you go out to recess and there is nobody you meet with. Then you start freaking out... man I don't have friends... man I'm a loser, etc. I would try to find groups that you see people that share your interests with or find school clubs you can be around and hop into. One of the better things I found out was that in reality, EVERYONE is terrified at this age. When you realize that, you realize everything you fear is constructed and that it's really up to you to care or not. I still think having friends is better because it's more fun. Just calm down and be smart. Before you know it, you'll be the coolest guy you know.

I recommend using this. It's basically the same routine as you posted but has warm ups included and videos, so it's a little better. :) It's what I've been using for the past two months.

Anyway, your questions:
/u/ideograph is right for 1 and 2 Except that rest periods should match your goals. < 90s rest is best for endurance, < 3 minutes is best for hypertrophy and 3-5 is best for strength.

For 3. The video is what you should be doing. You can start off by using doors - the /r/bodyweightfitness FAQ has a fair amount about that. A pull-up bar can also be used like the one you linked. Or, if you get one that doesn't need to be attached to the door frame like this then you'd need something tall to put your legs on.

I don't think many people appreciate just how much of a workout you can get from doing calisthenics. You won't be able to walk into a gym and do heavy lifting, but calisthenics will definitely get you in shape.

Upper body:

• Pushups (standard with hands at shoulder width; diamond with hands at center forming a diamond to emphasize triceps; wide with hands wider than shoulder width apart to emphasize chest)
  
  
  
• Pullups, if you have a bar or ledge to use. You can buy something like this that easily swings into your door frame, too.
  
• Situps/crunches (and variations), leglifts, jack knives
  
  
• Planks
  
  Lower Body:
  
  
• Squats (do them slowly; your upward movement should be just as slow as going down. Do not pause to rest at the top. Push yourself to do one more than you can handle, rest, then do another set)
  
  
• Lunges (same thing)
  
  
• Wall-sits
  
  
  For a quick workout, I'd recommend doing 'pyramids'. Start by warming up (quick jog around the block, or run up and down the stairs a few times). Then pick a few exercises. Jumping jacks, squats, lunges, pushups, situps, and leglifts are a good place to start. You can add various add exercises, like different kinds of pushups as you progress. Then start with a number like 15 or 20 (depends on how much you can do and how long you want to exercise). Do 15 of each exercise, then 14 of each, then 13 of each, and so on all the way down to 1.
  
  This is actually a warmup we would do sometimes at my dojo, and it's one hell of a warmup. It doesn't take too long but it will tire you out.
  
  Also, you have many things around your house that could be used as 'weights' which would be helpful for squats/lunges/etc. Find a heavy textbook, a gallon of water, etc. As long as you do enough and you do them right, squats with a gallon of water is more than enough to get your legs burning.
  
  Anyway, good luck and don't let a "lack of resources" stop your progress. You can get a good workout without a gym.

Hey! I'm in a similar position as yours except I'm a boulderer. I'm in love with the dirtbag lifestyle but I'm also fairly ambitious. I want to be out there getting as good at climbing as I can possibly get.

I agree with the other poster that you should incorporate more bouldering and focus on endurance later in the year once you've built up some power.

For structuring your day while climbing outside, I found that the book "Better Bouldering" was surprisingly focused on improvement in an outdoor setting (rather than gym drills, campusing, etc...).

Here's my personal plan for getting better while climbing outside:

My primary weakness is finger strength. In my case, I believe that getting better, therefore, requires more than "just climbing". Ideally, I'd like to spend 70% of my time climbing outside and 30% hangboarding / doing climbing-related weight training. So I've been trying to devise a way to do the 30% while also living like a dirtbag.

I found that I could partially solve my problem by getting a gym membership wherever I was dirtbagging (yay showers!). However, this is more difficult in more remote areas (e.g. joe's valley).

For times when I can't access a gym, I'm gonna bring this, gymnastic rings, some weights, and a portable hangboard.

My thoughts exactly; I have an Iron Gym, and it is by far the single best purchase of my life; you can do wide-arm pull ups, close-arm pull ups, chin ups, palm-facing pull ups, stick them in a doorway for sit ups/crunches, dips, modified pushups/planks... The possibilities are endless. And you can move it to wherever you want to go, which is another benefit that you don't get with a regular bar that you have to fix in place.

My personal opinion is that the human body was designed to get in shape on its own and also develop a level of muscle that correlates to its own bodyweight; equipment is nice and all (especially for those hard-to-work-out areas like lats), but bodyweight exercises are hands-down my favorite kind of workout. Other equipment is superfluous.

The same goes for supplements/powder; if you eat a good diet with enough protein in it (especially things like nuts and eggs; those are pretty much the food of all good muscle), the supplements become sort of just an added expense. Sure, they help you get built super quickly, but why bother? Why not just have a good diet? Just my opinion; I'm a big fan of all-natural.

Now if anyone has any tips to get rid of this damned beer gut... It seems I do cardio and ab workouts like none other and this fucker still refuses to let go of my abdomen.

Getting defined abs is not the greatest fitness goal. For a man to have really chiseled abs you'll need to have less than 5% body fat, which not only requires rigorous exercise but strict nutritional discipline.

It's much better to focus on your body as a whole; abs will come naturally the more you train. You'll burn more fat if you do what's called High Intensity Interval Training, which is short periods of intense work followed by a break.

As far as specific workouts without a lot of equipment, the basics are the best: pushups, air squats, pullups, and running. I highly recommend buying an Iron Gym, they're sturdy, cheap, and easy to use. There are infinite combinations of exercises you can do; as a CrossFitter, one of my favorite low-equipment workouts is called Cindy:

• 5 Pullups
  
• 10 Pushups
  
• 15 Air Squats
  
  Do that in order as many times as possible in 20 minutes.
  
  I could go on and on, but that's a good place to start. There are all kinds of fitness subreddits, you might try looking there too. Good luck!
  
  edited to fix link
  

A lot of people are asking about pullups and whether they are optional, because "they don't have anywhere to do pullups".

Pullups are not optional. They are vital for correcting many shoulder imbalances people have. Sitting in front of the computer all day in a hunched over position weakens the muscles on the back of your torso and tightens the muscles in the front of the torso. Once you start training then, if you only train pushing exercises such as pushup, this imbalance is further exacerbated and will likely lead to injuries down the line.

As far as not having anywhere to do pullups, you'll just have to be creative. I've done pullups on trees, on playgrounds, on powerlifting equipment, on carports, on stairwells, and so on and so forth. Here are 100 ideas to get you started. Of course, you can also just buy a pullup bar. They're inexpensive (30 bucks), will last you a long time, and help you get strong and healthy. They're a fantastic investment. Don't worry about your doorframes: unless you have really abnormal rames, you can be reasonably certain this will not do them any harm.

I'd like to finish with a plug for /r/bodyweightfitness, which is a subreddit dedicated to all kinds of bodyweight training. We have a large community with super helpful veteran users, weekly threads with tons of advice and helpful info, weekly threads where users can post about their routines and their experiences with them (showreel compiled from the showoff threads), and much much more. If you do decide to visit us, please refer to the FAQ before posting, and make sure you follow the rules. Hope to see you there!

Here's the TL,dr of r/malefashionadvice: https://www.reddit.com/r/malefashionadvice/comments/356ia8/building_a_basic_wardrobe_v50/

Even simpler:

1 pair of decent jeans
2 pairs chinos (khaki and another color)
2-4 simple casual shirts (polos, henley)
4 button downs (white, light blue, and some with patterns.
1 decent sweater because it's going to be cold soon (prob plain solid color in dark blue, dark grey, dark purple or another earth tone)
1 shoe (Chucks, Vans etc.)

The above is real basic and you could get this taken care of at Target, Ross/Marshalls, and prob Goodwill.


Separately, everyone your age has a lot going on and is going through some shit. We've all been there but you don't want to get stuck in a hole of feeling depressed, or like you don't belong.

Here's a few other things I want you do to that will help. Below may appear a bit random but they're solid tips that'll have you on the right track for life, allowing you to be more comfortable with yourself, and more appealing to others.

Keep yourself well groomed: showered, teeth brushed, hair combed, nails trimmed etc.

Make fitness a part of your life and that's as simple as push-ups/dips and chin-ups. Get this bar from Amazon and check out Scooby's website for some further info (or hit me up again).

https://www.amazon.com/gp/aw/d/B001EJMS6K/ref=mp_s_a_1_sc_1?ie=UTF8&qid=1474751774&sr=8-1-spell&pi=AC_SX236_SY340_QL65&keywords=irom+gym

http://scoobysworkshop.com/pullups-for-total-beginners/

Sleep in if you want, but not too long.

Make a habit of eating "3 squares," don't need snacks everyday.

Start saying "yes" more often. Friends want you to meet them at the mall, a girl wants to talk, parents ask you to do something etc etc.

Be curious and take a genuine interest in the people around you.

Practice being a good listener.

Don't openly criticize others, at least for what they can't change anyway.

I got [one of these for six bucks] (https://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_1_1?ie=UTF8&qid=1492534369&sr=8-1&keywords=iron+gym+pro+fit) which you just pop up when you want to use it. I was dubious (which is why I didn't buy it new) but it's fantastic. (The one I got looked brand new, which happens a lot with fitness equipment. People buy it and then don't use it.)

I wrote to [Dana Jeri Maier] (http://www.danajerimaier.com) who is an illustrator whose work has just a great biting humor to it. I follow her on Go Comics and Instagram and I really admire all aspects of her work. I think I may make it a goal to write a "fan letter" once a week in the next round. It's an interesting way of expressing gratitude for people's work and finding connection.

I'm 17 so I built my set up knowing I'd have limited space and even more limited funding. For building your own gym the most important thing to remember is that there are tons of people out there who have given up on exercising and have unused equipment lying around. You can take advantage of this by checking craigslist and helping other people reclaim space in their garages.

Remember, your body is an organic system, it doesn't care about the condition of equipment, as long as provides resistance and is safe. That is to say, new weights at Dick's will run you $0.89/lb, potentially lightly rusted weights will run you $0.40 or even less on craigslist. They go fast though, so jump on a deal if you see it and refresh a few times each day. I 250lbs worth of dumbells + a storage rack for $150 a couple days ago. In my area, that's a steal.

Craigslist also graced me with a 4 month old Bowflex Blaze for $150. 79 exercises and about 24 sq. feet taken up by its footprint. I'll take that ratio. The Blaze has a flat bench that can be set to a 45 degree incline for lifting even without the bows. Dips can be done off the side of the bench, toe-raises can be done off of the supporting floor bars. The Blaze is a monster tool. If you're going after a Bowflex (they're the safest apparatus if you're working out solo) I'd keep an eye out for the Revolutions. They run a bit higher but they use real weights and are supposed to be pretty spectacular.

Other than that I bought one of these for pullups in a doorway, and just picked up a speed jump rope for $4/free shipping on Amazon. Cheap cardio. If you've got some more cash though you can pick up almost any common exercise machine for ~$80 on craigslist. Bikes/Treadmills especially.

If you're into the protein/supplements thing give Netnutri.com a look. I have yet to find a cheaper place to buy (60% off retail) and they have an enormous selection with fast shipping. From the research I've done (my uncle co-founded the Taro drug company, he knows his shit, and I've done a ton of anecdotal reading on the bodybuilding.com forums) the best protein available is the Optimum Nutrition Pro, which packs 60g/serving with a mess of aminos. The best creatine supplement is Gaspari Nutrition's SizeOn. And the best nitric oxide is Gaspari Nutrition's Superpump250. My uncle says there isn't nearly so much credible research backing nitric oxide as the other two, and my family doctor advises against using it because it quickly dilates your veins, which means sudden lower blood pressure, which can lead to a heart attack. Both endorse protein and creatine though. Creatine has also been credibly linked to increased mental capability. Can't go wrong with fish oil for brains and joints and a solid muti vitamin either. ;)

Since you don't have a lot of weight to work with, I would recommend doing compound lifts that are going to put massive stress on large muscle groups and stimulate a large hormonal response.

This is going to build more muscle than doing simple lifts. For example, if you want to train your biceps, doing curls is going to train it, but it's not going to generate a huge response since they're such relatively small muscle groups.

However, if you do 3x20 squat highpulls, you are not technically isolating the biceps at all, but the big overall hormonal response is going to stimulate muscle growth everywhere.

Also, if you can scrape together $30, buy an iron gym. Best $30 I've ever spent. It will open up a lot of new options for working out at home.

Search for these on youtube.

Squat high pulls
Squat press
Burpees


Also, just do normal squats, lunges etc while holding 40lbs in each hand.

Also, check out Crossfit. They have some interesting non-equipment-intensive workouts on there that are great.

Okay, I know you posted this a month ago, but whatever. I'm commenting. It's happening.

Something I've found to be SUPER helpful with disphoria and just body image issues is to get a door frame pull-up bar, like this one. Seriously,

Seriously,

get one. They're like 20 bucks at Walmart, and I think they have them for 15 at some places. They take like a minute to put together, and you just plop them on a door frame, and it will make you feel so much better about yourself. Before I got mine I had no upper body strength whatsoever, and just felt really bottom-heavy and self-conscious and terrible. When my boyfriend got me mine two months ago, I could pull myself up maybe a centimeter. But I kept working at it and now I can do two full chin-ups in a row without assistance (which I know isn't super impressive, but it's a drastic improvement). I've gained so much muscle mass in my upper body just from that thing. And it doesn't just work muscles in your arms, you kinda get more toned all over. You can also do tons of other exercises with it too. And more muscle mass means more testosterone production. I've had people tell me that even my face is looking more masculine.

For example, compare this, from May I think, to this (fourth and fifth pictures down), from a couple days ago.

I'd say it's helped me a significant amount with my disphoria. And a lot of times when it's really bad, just doing a few chin-ups makes me feel better, like I'm actively doing something about it.

Well anyways. Hope this helped.

^seriously ^though ^get ^one

Make your body straight and stiff as a board (or plank) and hold yourself up off the ground.
Here is a great explanation: http://www.abs-exercise-advice.com/plank.html

You could get one of these pull-up bars to work those lats, arms, and back better at home. You can even hang and get some core workouts in by lifting your legs. Cheap and very useful.

You absolutely can bike for 30 minutes instead of walking daily! That's probably better than my 2 x 1mile walks, actually. Keeping that heart rate up for 30 minutes daily will REALLY help your metabolism.

Be very strict about your diet and workouts. Force yourself to hit that bike daily and get those workouts in. Also, try to stay active at least one day on the weekend. You can do this shit, man! You don't have to eat like a rabbit on keto, just NO CARBS. You are the only one you can count on to shed that weight... nobody else will help you. STAY DISCIPLINED! Even when the office has donuts, pizza, etc... don't give in with "just one".

YOU GOT THIS!

Not sure what the availability/pricing/shipping will be in Greece but I'll give it a shot and try to fit your budget or come close

Most of the Squat stands on Amazon have a 390 lb capacity, this one claims to have a 200kg capacity for $65.99 (USD) :
https://www.amazon.com/gp/aw/d/B01KXD53XC

You could probably save some money if you get just a flat bench, I can highly recommend the rep fitness one(this one is a bit more expensive) , but if you want incline I'd say the titan adjustable bench is good for the price $114 and a 650 lb capacity
http://www.titan.fitness/incline-bench-650-lb-capacity.html

Pullup Bar for $25 with a 300 lb capacity https://www.amazon.com/dp/B001EJMS6K/ref=cm_sw_r_cp_apa_pTQtybE7R7S4Z

As for a barbell, I know you are into powerlifting, so if you are willing to raise your budget I'd recommend the Rouge Ohio power bar ($250), it's solid and will last. If the budget is tight, and since plates haven't been factored in yet I'd look for a weight set that comes with a barbell and then buy some extra 45s after. Might come with a shitty bar but if you're careful with it it might last for a while. This is something I'd recommend buying in person since shipping will kill your budget.

I left out the dumbells since Olympic pairs are kinda expensive and i wanted to leave plenty of room for plates, but if you need them there are a bunch on Amazon for $30 per db.

Also I'm not sure if Craigslist exists in Greece but if it does or if something similar exists I'd look for some good deals on there. Good luck

Ya legit gymnastics parallel bars are expensive. I have a iron gym pull-up bar and MDUSA rings but i hang my rings on a beam in a garage. I also have hanged them on a branch of a tree (make sure it's sturdy), on swing sets with the swings moved out of the way, on monkey bars, and on a football goal post. All were very succesful getting enough height and room on the sides is the most important which is why monkey bars actually work better than a narrow pull-up bar.

If drilling isn't an option then buying some sort of pull-up bar to hang them on is probably your next best bet. An iron gym is pretty cheap and with a couple of nails you can secure your doorframe extra if your worried about it being flimsy although my apartment doorframe does fine. You could also do a power tower for pretty cheap.

Not at the moment. I've avoided getting a barbell and a bench in the past because my apartment is pretty small, but I'm starting to outgrow the kit I have. I'll be buying a bar in the near future at minimum, and may get a flat bench soon as well.

My current equipment consists of:

• two dumbbell handles and 150 lbs of 1" plates
  
• jump rope
  
• DDR mat and Stepmania on PC for fun cardio
  
• Yoga mat (for stretching, floor pressing, and as a safe place to lower the weights when deadlifting so the floor isn't damaged)
  
• chin up over-the-door straps
  
• some resistance bands I never use
  
• Two metal chairs (for step ups, single side bent over rows, and dips, though I don't feel safe doing step ups on them anymore with the amount of weight I'm using, need a bench in the future).
  
  Suffice to say, my equipment and setup isn't ideal, and doesnt allow me to follow a program like SL or SS (though I've done my best to do modified dumbbell variations on them). It has been enough to get the job done though.
  
  My main weakness is the diabetes, which limits my diet to a degree, and doesn't allow me to safely bulk or cut without blowing up my blood glucose levels, so I'm taking my gains the slow way. The Diabetes means healing and recovery are slower as well, and Ihave to be more careful about injuries, because if I hurt myself, I will be out of commission for longer than someone with a healthy metabolism (and it's happened, sucks).
  
  Essentially, I've been 180 lbs since March, but my lifts have increased over time, and according to my scale, my body fat percentage is trending downward, despite my weight not fluctuating much. It also shows in the mirror, and I'm down four or five belt sizes notches (and down a belt size) since I started, around May of last year. I've also gone from a size 36 in jeans down to a size 32, and down from XL shirts to L, though I'm running into issues with shriit sizing (specifically most are tight in shoulders, and L shirts seem to come a bit shorter than XL, and hang looser now around my mid-section, despite the tightness across the shoulders and upper body).
  
  Despite my weaknesses and limitations (both in the physical sense and in terms of my workout setup), I'm making progress, even if I'm not happy with how long it takes. What matters is to just keep doing it, I figure.

I recommend getting a pull up bar (it's great for pull-ups, chin ups, push ups) and doing 3 sets of this workout, with pull ups added in. Starting out, you won't be able to do all the reps recommended, but just find what your limit is and do that. As you get stronger then you can increase. This regimen got me into pretty good shape before I recently started going to a gym and doing Wendler 5/3/1. And as /u/requires_distraction said, read up on /r/bodyweightfitness.

Edit: Also, diet is just as important as exercise. Make sure you're getting about 1g of protein for each pound of body mass, and you can calculate your approximate caloric needs here. I don't know how much detail you want to go into in tracking your diet, but using myfitnesspal to track macronutrients and calories has done wonders for me. Lastly, consider supplementing with creatine. It's a very cheap supplement (4 month supply for $16 on amazon), and has been proven to provide more energy during workouts (resulting in more productive workouts) with practically no side effects, other than the need for increased water consumption during the first week of loading.

There are many variations, but you need to hang on something. Figure out a way, depending on what your living arrangements are. You can attach a pull up bar to a doorframe. You can hang from the door frame itself. You can find a tree or monkey bars or ledge of some kind outside.

Once you've found something to hang on, it'd be best to attach something to it. Hangboards, rock rings, pull up bar, homemade contraption. The device is not important, but preferably you can grip it in different ways. Open hand, sloper, two finger, crimp, side pull, etc.

Step three is to do pull ups, hangs, lock offs, and levers. Google hangboard workout and you'll find something. Use a chair if you need to reduce your weight, wear a backpack to increase it. Work out 3 times a week or so.

All the other fitness stuff you can do is great, but won't help your climbing as much as this. You have to hang, and you have to pull. This will keep in you decent shape.

Some links:

http://www.rockclimbing.com/Articles/Training_and_Technique/The_Making_of_a_Rockprodigy__258.html

http://www.amazon.com/Iron-Total-Upper-Body-Workout/dp/B001EJMS6K
The above can be modified to make it more climber friendly. You can make your own one of these: http://www.blankslateclimbing.com/shop/item/blank-slate/
Or you could hang some rock rings.

UK links here but I've just bought this one, and it's great.

The main advantage of this one is that the bar is much higher than the ones that hang down from the door frame, like this.

I found I was almost kneeling on the floor with the latter type and they feel a bit unsteady sometimes. Having said that, the only time it fell off was when I forgot it was there and headbutted it off the door. I've headbutted the new one once and it fucking hurt, but the bar stayed up.

It's sturdy as well so you could probably bludgeon someone quite effectively if you needed to defend your property, which is great because bludgeoning isn't really covered in the RR and it's a wonderful all round workout.

I realized I needed more discipline in the gym, so I found this suggestion from someone over in /r/fitness: Jim Stoppani's 6 Week Shortcut to Shred. I've basically been doing that for the past month minus the cardio in between sets because I'm already skinny. I have also started working out with a buddy so that we can hold each other accountable. If you are struggling to gain weight check out /r/gainit. I honestly don't pay super close attention to what I eat, I just try my best to eat healthy, and lots of it. I do suggest getting some protein powder, I'd say that's probably the most important thing to supplement. I use the chocolate Gold Standard by Optimum Nutrition. I also throw in some peanut butter because its a really cheap source of calories, and sometimes a banana. I try to have at least two shakes a day; one right when waking, and one after my workout. I also bought this and highly recommend it. Seriously, whenever I felt the urge I would do pull ups/push ups.

I know how hard it can be to gain weight. I graduated high school at around 120lbs. I've gained since then and my normal weight was low 140s naturally. I still lose a few pounds if I don't eat properly for a day or two which is really frustrating. That routine is pretty strenuous. If you want something that requires less time check out starting strength in /r/fitness. It's basically squats, deadlifts, and bench press. I also started working out legs, which I never did before, and I think that has helped me a lot. All in all I spend probably an hour in the gym 5 days a week.. So I'm there frequently, and luckily I'm at a point in my life where I'm able to take an hour out of each day to do this. Let me know if there is any other way I can help or elaborate on. Feel free to pm me if need be.

So, you have a couple of options here. I presume you don't want to have to buy gym equipment, but just know that if you buy used you can get a squat rack, barbell and some weights for a couple hundred buck. If you do that, you'll have a much easier time. Learn the squat, deadlift and overhead press, and that will provide an amazing foundation for you.

If you really can't do that, then at least invest a chinup bar. Something like this It's like 20 bucks. If you have that, you can start with a basic program of pushups, chinups, and bodyweight squats. For chinups and squats, try to build up to 3 sets of 30 with a minute rest in between.

Once that gets too easy, try making the exercise more difficult. Put your feet up on the coach for pushups. Work up to a one armed pushup. For bodyweight squats, try doing a bulgarian split squat

As for chinups, depends on your body weight, but i'd say once you can do 3 sets of 12 with a minute rest in between, you're probably in pretty good shape.

Do those 3 exercises 3 times a week.

> I could never have done a pull up without the assistance machine. I'm still fairly heavy, and female, and have never had much upper body strength. Still don't, actually.

Yeah, not to sound like a misogynist, you have way less testosterone coursing through your veins than even a male whussbag, so you get a bit of a free pass for being untrained and formerly sedentary and not being able to do a pullup. For dudes, that is still pretty awful, though.

> I don't have anyone to watch or a good mirror, but I do what I can when I can.

I hear ya. YouTube has a lot of really good form videos, though. For most of us "close enough" is fine.

> I'm purchasing some weights as soon as I get paid again so that I can do some curls and such, probably just a few 5-10 lb to start and I'll buy heavier when I'm ready. I know a few exercises with smaller weights, not much else.

That is really a pretty useless workout plan. You'd be better off saving that money and rolling it into a gym membership, instead. You won't get any kind of decent results with weight like that, and instead of wasting your time on that and doing infinite pointless curls, just take a few old gallons of milk and fill them with sand or dirt or something, and voila, you functionally have those small weights that you can use for shoulder presses and whatnot.

> I've looked at bodyweight stuff, but a lot of it seems really difficult considering my weight and weak arms.

Just work up to it. Pushups are free, all you need are a couple chairs to do dips, and for like $25, you can get a great pullup bar off Amazon.


> Gotta start somewhere, but where. I wish I had regular access to more equipment!

Do you live nowhere near a cheap gym or YMCA or something? If you are a university student, or merely a broke-ass mofo, their rates can be surprisingly reasonable.

Haha bro you're good. They probably scoff at your eating healthy efforts because you're in fine shape. I've put on a little chub to deal with the cold (I'm a tshirt+shorts all year round kinda guy) and when I mention working it off again people laugh at me and say I need to get bigger. Obviously they mean muscle rather than fat, but that's beside the point.

In terms of your face, I'm a straight dude so I can really give no actual help but you look fine to me. Girls seem to dig the John Snow look.

When you're talking to girls about yourself don't use words like "transitional period." Ask them questions about stuff, and if they ask you questions keep it to the point and as cheerful as possible.

In fact that's the one bit of "brutal honesty" I can give. Put a smile on that face.

I don't know how old you are, but you look about my age. I'll chuck a picture of me up when I can wrangle one to show you what I mean.

Sorry for the poor quality, I have an Ace 2 :(

I dive in 14 degree Celsius water, so I need the insulation. Under a shirt it's barely noticeable. In summer I get into shape more but for the mean while I like it where it is. Get one of these and you're sorted. This will do far more good than eating habits. (They help too though)

Me with similar expression and pose as the one in your photo. Phone isn't in the right place but who cares.

Look how much a smile and body language does!

So, in summary.

1. Don't talk about healthy eathing and transitioning and whatnot. Ask her some questions, answer her questions to you. I know it's easy for us INFPs to off on tangents, so try and stick to the point.
   
   
2. If you're really worried about your body shape, bulk up rather than slim down. EDIT - just realised I'm an idiot and this is what you meant in the first place. The following advice works regardless. 30 bucks 28 bucks for that bar. Pick a doorway, and do whatever - pull ups, chin ups - to exhaustion (until you can't do any more) every time you go through it.
   
   
3. Smile + shoulders back + good posture. You'll They'll see the difference.

There are a few bodyweight-based programs, all of them are fairly similar, but they take a different slant on things.

You Are Your Own Gym is built around military-style calisthenics. There are variations of all the different movements that are based around making them easier so you can do fifty of them and experience that brand of misery, or to make them more difficult and strength-focused. YAYOG has a very nice set of apps that go with it as well.

Convict Conditioning is another bodyweight program based around six different movements (handstand, pull-up, push-up, leg-raises, back-bridges, pistol squats). The progressions are pretty nice, but the way it's presented is like it was written for fifteen year-olds. 2edgy4u, and such.

Overcoming Gravity is a gymnastics-based program, but is also a huge firehose of information about fitness in general. It's a great resource for designing your own program, but if you're a beginner, I don't think the sheer volume of information would be helpful.

All of these would require a pull-up bar. There's the classic Iron Gym, or this thing if the Iron Gym ends up being too low, and if you can screw something into a wall somewhere, I suggest this one.

I think I'm understanding the question and I'm in the same boat. I workout in my unfinished basement and have no access to doors there. So what I did was get 2 of these hooks (you can get nicer colors than red if you want).

I got a pull-up bar that looks like this but was under $20 at Walmart. I put the hooks so they hook under the horizontal bar that you don't use to pull-up on (the part that's supposed to go behind your doorframe), on the inside as far apart as they go. Then you can easily take the bar down when you're not using it. It works great but I'm not sure if it will be cosmetically pleasing to you, having 2 hooks there when you're not using it, it's not an issue in my basement for me.

I hope that helps, if it sounds even remotely like what you're looking for I can take a picture when I get home if my explanation fell short.

It's SO helpful to have a community here that I can talk to about running or general fitness stuff. I go on and on so much to my family and friends that I need to actually consciously rein it in so I don't seem like a nut or self-absorbed. I'm very grateful. And I'm looking forward to hearing tomorrow how you kicked pull-up ass!

I started doing leg lifts! Abdomen hurts, B- experience. For pull-up bars (I saw you mentioned on the BW thread), as long as you have a door jamb, you can get something like this, which is what I have. Super convenient, sturdy, easily tossed in a closet when you're done using it.

Good luck with those cookies. I believe in you. If you need help, you can just send 'em to me and I'll take care of them for you.

Haven't seen this suggested yet, but consider doing P90X. All you need is some dumbells, an exercise mat (or your carpet), and a pullup bar.

You can get some cool dynamic weight dumbells to save space, although they are a bit expensive.

This pullup bar can be used on most door frames.

P90X gets some flack but it's great for improving overall fitness.

Price of ultimate plan: $370

P90X base plan: $140


Pull Up Bar: $30


Push Up Bars: $10


Chin Up Assist $35. This is a handy tool but a chair will suffice.


The recovery drink, while not a total waste of money, can be replaced with much cheaper supplements. I do stuff like protein powder and a frozen banana in a blender. Equivalent cost $40.


The real issue with ultimate package is the bands. You're going to want real weights. I went to a second hand sports equipment store and got a set of free weights at $.50 a pound. A nice full set will be in the $150 range.


Total: Around $400.


So for around $30 more, you can buy a much better set up than what's offered in the ultimate package. If you stick with it, you're going to replace the bands anyway.

I recently fractured my foot and can't drive to my gym to perform what meager lifts I can still perform, so I need to do what I can at home. The one thing I can not figure out is how to set up a bar for chin ups/pull ups etc. I live in a basement style apartment and can not easily leave, so having something down here would be ideal.

A generic pull up bar like this isn't compatible with any of my doors.

Next, I looked for 'chin up stations' like you see in many commercial gyms, like this. Unfortunately my ceiling is roughly 6' 2'' and I am 5' 11''. That unit is 6' 3'' and wouldn't even fit on its own, much less with my chin over the bar.

Next, I saw some advertisements for bars you... nail into the wall? Like this one from rogue. This seems pretty promising but I can barely hammer a nail without breaking something and I'm unsure if my walls could even support it.

At this point, I'm out of ideas. The only other thing I can think of is the kind you jam into a doorframe, like this but I've seen those spontaneously fail (my dad tore his shoulder when it dropped him mid pull up) and am pretty not enthusiastic about them.

I think a station might be my best bet, but I need to find one that has adjustable heights, a solid support base, and that will ship. Does anyone have any advice there?

Definitely look into body weight exercises. There are a ton you can do at home without any equipment.

Some examples: pushups, planks (for core), dips (on a chair), inverted rows (on a table), body weight squats, lunges, etc.

One piece of equipment you may want to purchase is the Iron Gym pull up bar. It installs easily into most doorframes and won't damage anything. Pull ups are a great exercise for arms/back. Bear in mind that unassisted pull ups are quite hard if you don't have much upper body strength, but you can start out with hangs/negatives and work from there. You can also use the pull up bar for pushups, crunches, and dips too. I know I sound like one of those infomercials but this pull up bar is actually pretty useful. Hope this helps!

like everyone said it’s all about your diet and eating 4-5 small portion meals.Replace sugar with stevia and try to stay active as possible.I say get rid of the treadmill and get yourself a good Jumprope, which I feel is a much better exercise, really anything where you are using every part of your body.I have a big basement so over the years I have been able to add different exercise equipment(barbells,dumbells,punching bags etc)

since you have limited space,I suggest saving up and getting
these

wavemaster

wavemaster pro

shamrock triple gym

you already doing good with swimming so continue with that

love that everyone is suggestion ippo since that is what got me motivated to stay fit and try boxing/martial arts.you ain’t gonna find that anywhere legally to stream so you’re going to have to use torrents and other sites.

http://www.amazon.com/Iron-Total-Upper-Body-Workout/dp/B001EJMS6K/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1312761810&sr=1-1

Someone posted pictures of it damaging parts of the doorframe. I've had no issues with mine, and I see almost nothing but positive reviews so idk. Maybe extra padding like a washcloth to be safe? Either way that looks to be one of the best and most portable on Amazon. Good luck!

/r/bodyweightfitness

Ultimate Body Dip Press Stand - $103

• Dips
  
• Inverted Rows
  
• Bunch of other stuff like handstand work.
  
  30 lb Kettle Bell - $30
  
• Can do basically any one handed dumbbell exercise.
  
• Can add weights to squats, sit ups, dips(with a strap or something), pull ups, chin ups, whatever really, just be creative.
  
• Kettle bell-specific exercises(There are a lot more).
  
  Iron Gym Total Upper Body Workout Bar - $30
  
• Chin ups.
  
• Pull ups.
  
• Random other stuff(pushing, situps, dips, crunches, etc...)
  
  This is a decent starter kit for about $163 bucks with free shipping. Allows you to do a lot of different exercises and a lot of different routines. You'll be able to get all around fit and healthy for sure with some dedication, good routines, and a good diet.
  
  In terms of muscle mass gains, it won't exactly get you massive. No 40 inch biceps or anything crazy. However, you can add quite a bit of muscle mass and strength with this kit and a body weight routine.
  
  Body weight training and kettle bell training are very effective and a lot of people have had success with them. It's geared towards more functional fitness rather than purely aesthetics though. Not really what everyone would want, but it's cheap, effective, and portable.

I had olympic weights with a rack and bench for over a decade, but I rarely used them. Even after I started using them regularly I never made as many gains as I did with a pull up bar and resistance bands. Going from 0 dead hang pull ups to many without a resistance band is a wonderful feeling! Seeing great progress in very short time is such a great motivator. I used the following progressions in combination with the pull up bar and resistance band, as needed.

• Dead Hang
  
• Flexed Arm Hang
  
• Negative Pull-up
  
• Body row

Nice progress man!

Make sure not to do ONLY targeted exercises like bicep curls. It looks like your deltoids haven't made as much progress as your biceps. Chin-ups would be great for working out both muscles as well as your lats and others in your back and core. I got one of those chin-up bars that you stick in the door without installing and love it! It literally just takes a second to put up or take down. http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_1_1?ie=UTF8&qid=1408406055&sr=8-1&keywords=chin+up+bar

And don't forget your chest! If nothing else, throw some push-ups into your routine.

I like this one. It can do a little damage to the trim though so I always fold two socks in half and put them down between the bar and both sides of the trim. The main thing I like about this one... see those neutral grip deals? You can hang rings on them really easy... so there you go, dips, rows, pullups, whatever. I've got a friend who ordered his rings from here. He got the black plastic ones, and they work just fine... so there you go. Rings + pullup bar for $57... a little over your budget, but pretty close. Sometimes you can find those iron gym bars locally for cheaper if you hunt around a bit too. I'm 200 and a training friend of mine is 230, and it's held up fine so weight-wise you're good to go.

You've come so, so far already. Congrats on that! Things that I might consider if I were you:

1. Reverse dieting for a bit - that is slowly adding calories back in and seeing how your weight responds. More information here
   
2. Substituting morning yoga or evening yoga with a walk outside instead
   
3. Strength training exercises like step ups, pull ups (bar here, good video on how to regress here and here), push-ups, squats, and lunges. The great thing about resistance training is that you can take it slow and it doesn't lead to the same hunger after an intense cardio session.
   
   Don't try too many things at once, and be patient. So much easier said than done, I know.

To start out you should be able to do everything without equipment except rows. You can try using an edge of a table but personally I found this really strained my hands. Maybe I wasn't doing it right. You could also try a (sturdy!) broom handle between two chairs. I did this with an aluminum broom and bent it in half. Today I use my kids' swingset with my wife's trx straps.

When you advance to pull-ups consider picking up the iron gym pull-up bar. It's inexpensive and easily attaches to and removes from a doorway, so long as your doorway has a piece of molding across the top. https://www.amazon.com/dp/B001EJMS6K

Dips will also be tough. You could try the corner between some counter tops but I found this tough. I use two chairs. It was pretty sketchy until I started to build the strength to stabilize myself on them. It's still somewhat sketchy. Here's a video from the other day - nsfw-ish, have my shirt off, though I'm a guy :).

I don't think there is really any substitute for pullups (and its related motions, like cable pulldowns). However, you can still target your latissimus dorsi, albeit from different angles; you can use bent over rows, along with pullovers (which may be easier on a Swiss Ball instead of lying perpendicular on a bench), or inverted rows. They don't match the vertical range of motion of pullups, or recruit as many helper muscles, but they will do as substitutes if you have no other equipment.

Personally, I'd be wary about using household items as makeshift pullup bars, unless you're good enough at engineering or physics to properly analyze them.

In my opinion, the best way to do pullups at home, especially when you have limited funds and space, is to get a door frame pullup bar in the style of the Iron Gym / Iron Gym Xtreme / P90X / EasyEffort. These are not like the old style bars which expand to brace against the inside of a door frame; these are the type which rest on the frame lintel, hang through the doorway, and brace against the frame on the other side. It's easier to understand by seeing how it fits. They support about 136 kilograms / 300 pounds, are easily removable, and require no alteration of your doorway.

I'm a big fan of things that you can set up, and then as you walk by them in your house like do a rep just because. Much better than free weights which as you said, just gather dust!

Pull up bar (that has other useful uses)

Gripper (Can use at your desk!)

listen to music while you exercise - regardless of what mp3 player you use Music makes workouts fun!

Bulking is all about moving heavy objects. You can find heavy things anywhere, sometimes for free.

This set of dumbbells would be a good start for a small investment.

You can take a cheap yoga ball and fill it with water up to a weight that's heavy for you and use it for a lot of things. Then fill it up a little more every few workouts. Look up slosh ball exercises.

Call around to some local tire shops and see if you can find a large used tire to take home for free and use that for tire flips.

Make your own atlas stones

Resistance bands are cheap and can work well

The trusty iron gym you can find at WalMart

Single bags of sand or concrete are the best bang for your buck for heavy and cheap I'm not sure how durable sand bags are but you can try making some and using those for modified dumbbell exercises

You can also find great deals on used weight sets on craigslist which can sometimes get you a good sized set of plates, a bar and dumbbells. You can get a set of 1" plates and a bar and still do a lot of things with them without needing a bench. Typical used pricing for these is less than $0.25/lb so you're looking at $50 for 200lbs of weight.

You've made some really good progress. Here's what I would do if I were you:

1. Target the abdominal muscles directly (to failure) at least twice a week. Sit-ups and variations are very effective in building and tightening up the ab muscles. This will give that area a more muscular appearance while drawing in your waist size. Plus, you'll put on more muscle mass which will burn more calories, which will burn more fat. :)
   
   
2. Cut down on your calories a bit (maybe 200-300 per day). This would make your rest days very difficult. In my opinion I'm not a big believer in huge daily calorie fluctuations. I think it makes things more difficult than needed and hard on the body. So I keep my daily caloric intake the same every day and still see results. You could also keep your calories the same, and just fast for 24 hours one day of the week. It won't hurt your gains and is an easy no-fuss way to shed a pound or two a month.
   
   
3. For traveling, pushups, chinups, pullups, situps/crunches are very effective. You'll need a portable chinup bar for travelling. Here's the one I use and it works fine. You can even add weight by wearing a backpack with heavy books or buy one of those weighted vest things.
   
   Hope this helps.

Shoulders are what you need. You'll see results in two weeks, man. Get a copy of P90X through whatever means you have at your disposal ::cough::torrentifyou'vegotnomoney::cough::. Purchase these and this. Do not let that pull up bar intimidate you, man. You will be able to do pullups if you go the 90 days. Shoulders and Arms is the best routine. Stick with it for two weeks and that t-shirt will look a LOT better on you - of course it's way too big in the first place, but you don't want to go spending money on fitting clothes that you're going to shrink out of (if you stick with the P90X). You're also going to want something like this and maybe a few free weights if you're planning on getting serious with it, but really all you need right now is the bands to bulk those shoulders up. Get the resistance bands and do either the shoulder/bicep/tricep workout or get all of it and do the full workout. That will make you look better than any clothing you could purchase and make you feel better about yourself. Also post fashion pics of gf.

EDIT: Uhh...I just looked at your GW posts. You OWE it to your gf to buy those resistance bands. Forget the clothes, do the P90X routine!

So, adding in some load-bearing exercise is a great idea! Nice job on the weight loss so far! If you are too shy to post your question in /r/bodyweightfitness, I recommend simply reading the FAQ they have. It's really helpful and I think you'll find the information you are looking for. Do you happen to have a pull-up bar? If not, you can buy one that goes in your door for about $30, I believe. Pull-ups are great exercises! I am a fan of the 50 Pull-Ups program. You can also just throw in some push-ups, too!

Here is a good, cheap pull up bar. Put it in a doorway and do a few everytime you walk through it. Do some every day, along with some push ups. If you can't do any pull ups, which isn't uncommon if you're pretty out of shape, then jump up to the top, and control yourself down slowly. (This is also called doing "negative" pull ups.) Once in a while, see how many you can possibly do. (this is the fun part!)

Enjoy your new strength.

3/4 inch bare pipe will have an outside diameter of a pupic hair over 1 inch (3/4 refers to the inner diameter)...

Buy Titan Fitness Wall Mounted Pull Up Chin Up Bar Training Fitness Heavy Duty https://www.amazon.com/dp/B00HF8U37U/ref=cm_sw_r_cp_apa_i_aYzXCbCR7PSXY

And slide pipe through opening... these are great because cheap, sturdy, free shipping and allow for t2b,kipping and butterfly stuff and even bmu

Either buy a 50 inch length or make sure you have an angle grinder to cute pipe to size...

You will also have to drill holes in pipe to keep it from spinning in the bracket

if you can't get to a gym or anywhere else..
It's a bit expensive, but I bought this to use since it can be taken apart and set up quickly for dips and rows.

Ultimate Body Press Dip Stand https://www.amazon.com/dp/B000ICHPIK/ref=cm_sw_r_cp_apa_wERExbGX4FEKH

I've returned a few pull up bars and this one worked out the best for me (doesn't damage my doors).

Perfect Fitness Multi-Gym https://www.amazon.com/dp/B008DNAJYI/ref=cm_sw_r_cp_apa_DFRExbJYJ0GZQ

Here's the Amazon link. It has far less reviews than the one from Iron Gym, but I have both and the Perfect Pullup is much better construction, imo, plus you can close the door with it installed.

One of the things I didn't like with the Iron Gym was that you had to take it down if you wanted to close the door. It only takes a few minutes, but sometimes that can make a difference, especially if you just want to knock out a couple aka greasing the groove.

You also have the option of doing Australian pullups and standing rows which is great when you've maxed out on pullups for the time being, or if you have an SO or someone else who cant do pull ups.

I got mine from Dick's Sporting Goods and I think it was 20 bucks

• 35 pounder: the weight stays the same, but the moves get harder, and the volume gets larger /r/kettlebell
  
  
• Instead of a tower, do you have a door jamb that can support this, and you can do dips between two chairs?
  
  
• And as for protein powder and thermogenesis, I've have great success with /r/4hourbodyslowcarb/

I like the Iron Gym Pull Up Bar on Amazon, works great for me and seems pretty durable so far. Just make sure it will fit your doorway and wont damage the door frame!

Here's the one I used:

http://www.amazon.co.uk/Body-Sculpture-Total-Upper-Workout/dp/B003H9LK14/ref=sr_1_3?s=fitness&ie=UTF8&qid=1414366378&sr=1-3

Make sure that you will have somewhere it will fit in (see item pictures).

Most importantly, don't let anyone tell you what you can/can't do, that's the best advice I could give you.

My bro has his PRMC in a week, and he is in such a strong physical and mental state i'm 100% sure he'll pass.

Thanks for the reply I'll have a look at that and try to convince her lol, would you say this one is as good? I found this on Amazon for a bit cheaper and it sounds pretty good http://www.amazon.co.uk/gp/aw/d/B003TTUGRQ/ref=mp_s_a_1_1?qid=1427240284&sr=8-1&pi=AC_SY200_QL40&keywords=Pull+up+bar&dpPl=1&dpID=416%2BQP7D4kL&ref=plSrch=plSrch0

Well it depends how creative you want to be.

When I lived with my parents (still do) they have these rafters outside which are perfect for doing pull-ups and pushups on. I have adjustable straps to change the height (which should come with most).


When I used to lifeguard I would just hang them on a nearby tree during our mandatory PT break.

When I was in college I would just no shame hang them at the gym in between the pully tower with rows / tricep extensions at the end.

Right now My garage door has an extra half foot on the outside of it and I hang it on my Pull-Up bar on the metal bar that crossed the U kinda further away from the door sill so you don’t bump into the doorsill. And right now it’s perfect for me, my knees miss the floor by a few inches and I can do L sit pull ups fine. As in with enough slack to let the rings rotate without pressure from the rope.


If you’re looking to do pushups with it you should easily be able to hang it on your pullup bar. I’d suggest the chin up section of it so you don’t bump into the door and so the straps don’t move sideways, with your feet elevated on like a chair and the straps at the same height or below for that upper chest activation.

You should have enough room for dips with bent knees with that setup which is a nice step up from push ups.

I have both, the one op wants and this top voted one

both are good, but the one that you want, op, I like much better, as it has the perfect width for me.

Titan Fitness Wall Mounted Pull Up Chin Up Bar Cross Fit Training Fitness Heavy Duty https://www.amazon.com/dp/B00HF8U37U/ref=cm_sw_r_cp_apa_cQzszb8GWFCG3

I bought this one. I haven't hung it yet but I had good reviews. Gonna hang it in the garage. Look through the reviews...some pretty good pictures there of how people have hung theirs. Plenty in house.

Looking to sell The Rack exercise "thing" as well as a Perfect Fitness removable doorway pull up bar.
$100 for both, obo. I've reached peak physical fitness and have no need for either any longer.

Get Super Sexy for Summer!

http://i.walmartimages.com/i/p/00/75/23/56/78/0075235678538_300X300.jpg


http://www.amazon.com/Perfect-Fitness-31010-Multi-Gym/dp/B008DNAJYI#

Rings: well gymnastics rings typically comes with straps to easily hang and adjust them. The only real choice is whether you want them in wood or plastic (I prefer wood. It just feels better in my hands). Gymnastics rings are so simple in design and concepts, that I'd hazard the assumption that quality is mostly the same. Just find a cheap pair on Amazon.

https://www.amazon.com/ProSource-Fitness-Gymnastics-CrossFit-Conditioning/dp/B0031QCS8C

Pull up bar:
I would personally prefer one, that is fixed in the ceiling, but many use the one, which is supposed to be put up on a door frame satisfyingly.

https://www.amazon.com/gp/aw/d/B01LXWELRE/ref=s9_newrz_hm_awbw_bEIhL_g200_i2?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=mobile-hybrid-4&pf_rd_r=4F999Y9QX8169P4FGAM5&pf_rd_t=30901&pf_rd_p=deb4d961-ede0-5d83-8320-893f31bfe405&pf_rd_i=3408471

https://www.amazon.com/gp/aw/d/B001EJMS6K/ref=s9_zwish_hm_awbw_bEIhL_g200_i1?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=mobile-hybrid-6&pf_rd_r=4F999Y9QX8169P4FGAM5&pf_rd_t=30901&pf_rd_p=deb4d961-ede0-5d83-8320-893f31bfe405&pf_rd_i=3408471

Look around for the best deals. The ones I've listed are just cursory searches.with rings and pull up bares you can do all sorts of rows, push ups, dips, pull ups and lots of other stuff.

I use a pullup bar bolted to my doorway ( similar to this, but I'd recommend trying to find a more reputable one. ) and it works great. I do dips, front lever work, support holds and muscle up stuff.


If you get a good quality one you should have to worry about it breaking, I even do swinging stuff on mine and it's been fine.

I am willing to buy a pullup bar in order to be able to do pullups even if it's raining outside (pullups everyday, YAY!), so I looked online. I found out pretty nice rewievs on this one http://www.amazon.com/Perfect-Fitness-31010-Multi-Gym/dp/B008DNAJYI/ref=sr_1_1?ie=UTF8&qid=1425320007&sr=8-1&keywords=perfect+fitness+multi+gym, any opinion about it?

I want to know if my doors are ok to use it. I mesured my door and the doorframe is 1cm deep (the upper part that should have the top of the bar positioned on it), I've seen rewiev for the bar working even with 0,5-0,6 cm so I think that's ok.
The door is 7,1ft in height and is 2,11ft large. I am 5,9ft, will it work good for me?

I would say the best pull up bar to use would be the one that extends and wedges itself between each side of the door frame like this. The one you're talking about would probably be fine because it spreads your weight across the architrave.

PS I'm glad to hear I've enlightened someone!

Everyone always asks what is the best workout that can help with doing pull ups. And honestly, doing pull ups is the best way to work out to get better at pull ups. I would say just go buy a cheap pull up bar and throw it somewhere in your house. Like the entrance to your room. Do a couple pull ups every day. Hell, if you really want to be a pull up master, follow the Armstrong Pull Up Program.

Got you. But yeah the best way to do pullups is by pulling up. These are awesome and you can do complete workouts that are only body weight. If your shoulders are hurting definitely stretch it and tissue smash it with a lacrosse ball. The joe rogan podcast with kelly starrett talks about the lacrosse ball smashing and i've tried it on myself as well. It works extremely well

\u\polynesianenglishman, he's referring to one like this. I have one of these as well, and it's amazing. Just keep at it and you'll be doing big sets eventually. I was able to go from maybe 2 in a row at the beginning of a semester to doing 3 sets of 20 by the end of the semester, by making sure I hit it every other day. It's all just consistency, perseverance, and understanding that almost imperceivably small day to day gains add up to big progress over a couple of months.

>So I've been told I need a pull exercise (do I rly need a pull exercise), help?

Pull exercises are good for back strength. If you can spend $20 on a doorway pull up bar, that would allow you to do pull-ups and hanging leg or knee raises. Great for your back and abs.

Advice: do some minor resistance/endurance stuff even at home. Pushups, situps, and pullups using a bar like the one I have.

Your head, neck, and shoulders will have angles you never knew existed in a few weeks, not to mention the benefits to your arms, back, and core.

Good luck, and congrats!

Well P90X has it down, but if you don't have it (or can't, you know, acquire it), then the one thing my girlfriend (kinesiology/Athletic Training grad student) said that's best for working on overall back strength is a pull up bar. For lower back, try stuff like this (and the video), this, and this (from P90X).

I swore off gym memberships over 5 years ago, figuring that I could spend a lot less money on weights and equipment in my apartment. I bought stuff piece by piece as I needed/wanted/could afford it. Here's what I have now, in total:

• A weight bench similar to this one
  
• A pull-up bar like this one
  
• 2 x 30 lbs kettlebells
  
• 1 x 55 lbs kettlebell
  
• 2 x 25 lbs dumbbells
  
• 2 x 35 lbs dumbbells
  
• 2 x 40 lbs dumbbells
  
• A bike
  
• A bike trainer like this one
  
  Now YMMV, I'm a guy that has never been overweight or out of shape. The one thing I know from trying to help friends that weren't a fortunate as my family is genetically is that I suck at helping overweight folks fix things. It's very hard for me to know what's safe.
  
  That being said, I would recommend starting with a kettlebell. Something that feels substantial without feeling like you can't control it, or at least lift it off the floor with one hand. Start with just putting it between your feet, squatting down and grabbing it with both hands then standing up - rinse repeat for 10 reps. Then move on to doing that with one hand, alternating. Then maybe move up to swings or cleans. A kettlebell is pretty versatile, there are exercises for most parts of your body with just that one weight.
  
  I'm able to put everything away in my closet for when people come over, but think about that before you buy anything like the bench I mentioned. The other thing you want to keep in mind is that having a bunch of weights makes moving that much harder.

I have this one, and if you have the space for it it's pretty great. (It's not as wide as the picture suggests.) All sorts of hand-holds to change things up, the grips are nice, and it's sturdy. It's survived significantly more weight than you have without any deforming.

cheapest $.37

something I want under $60 or a gift card would be lovely to save for a computer.

Either way. Great contest!

1.) buy this
http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K

2.) do 12-15 pullups, 40-50 pushups, and 30 squats a day, for a month

Obviously you'll have to work up to those numbers, but once you're there you'll be perfectly okay with going to the gym haha

I know you have plenty of advice already, but I bought this one in October last year, use it frequently and have no marks on my door. I had the same concerns you do, so I wrapped a few old shirts around it and it works perfectly!

https://imgur.com/a/706rLHJ

You can see the shirts and what the frame looks like. I've used it pretty extensively since getting it.

I have a Perfect Fitness Multi-Gym for pull ups at home, but for best results, go do Starter Strength at a gym and they're guaranteed to have a pull up bar anyways.

I do a full body workout as one of the first things I do in the morning to make sure I get it out of the way and don't skip.

I don't workout everyday. If I'm sore, sick, or injured, I rest that day. Otherwise, I workout. In the beginning, I was sore for several days. Right now my recovery is faster, so my workouts are about every other day.

I only do 3 bodyweight exercises right now. Each exercise takes about 10 minutes which includes 1 minute rest between each set and water break after each exercise. So that's only a 30 minute workout for 3 exercises.

1. Pullups with leg raise (Back, Biceps, Abs)
   
2. Dips (Chest and Triceps)
   
3. Single leg Pistol Squat with calf raise (quadriceps and calves)
   
   I'm currently 180 pounds 11% body fat. I can almost do 3 sets of 10 easily, so I will be getting a weighted vest soon to increase the difficulty.
   
   I have a planet fitness membership (starts at only $10 a month). But when I'm at the house, I just use this [pullup/dip door combo] (https://www.amazon.com/Triple-Door-Ultimate-Pullup-Doorway/dp/B0093T6R4C/).
   
   I will be adding a 4th exercise also that requires sand bags and padding for knees.
   
   4.Nordic Curl (Hamstring)
   
   So that pretty much covers the major muscle groups.
   
   If you can't do a single pullup or dip or pistol squat. You can use bands to assist. And look up progression videos on youtube.
   
   I don't do cardio right now, but at the end of the full body workout, my heart rate is around 156bpm. I'm not sure what my peak bpm is since I don't have a fitbit or anything. My first meal of the day is right after I return to my resting heart rate.

Is your dorm room a tiny single? If you have a spare doorway somewhere, pull up bars are pretty cheap. My roommate has one of these that can be put on and off. He tends to not use it very much though and leaves it buried in his room, so I bought this for myself. Unfortunately I had to put it on my room's entryway door (would have preferred a place inside out of view like the closet, but was worried about the walls) but it sits high enough to not be very noticeable. Supports use three screws into either side, the bar itself is easy to remove, and I haven't had any issues. Great for just running through a few pull ups, chin ups, and leg raises whenever going in and out.

Half a hour a day is plenty, but you really need a pullup bar (buy a bar like this instead of the pressure-type, it won't ruin your door and it's just as cheap).

Alternate one day when you do a push progression (ex: HSPU) + a pull progression (ex: pullup), one day when you do a core progression (ex: toe-to-bar lift) + a leg progression (ex: pistol squat), and one rest day. 3 sets for each progression. This should fit into the 30min. Skip the warmup , the body drills and the mobility exercises. If you are afraid of working out without warmp up keep it to a minimum (like 2 minutes jumping rope).

If you discover that the above suggestion doesn't fit into the 30 min (for example because you need too much rest time between sets), try something even simpler: one day push progression, one day pull progression, one day leg progression, repeat for other three days, and then take one rest day. Core will still be trained effectively.

I've done thousands of pull-ups with this style of pull-up bar and never had an issue. One of them left a black mark above the doorframe but it wiped off with a damp cloth.

If you're interested in something portable which you can set up outside, you might be interested in the Pull-up Mate. I have one (the second version with added support) and it's pretty sturdy.

OP, I want you to follow this routine:

http://www.nick-e.com/reddits-bodyweight-fitness-recommended-routine/

It's all body weight fitness and you don't need any weights. What you'll need is fitness rings and a pull-up bar you can hang in the door way. Those two items are inexpensive and I think both items are 25-30. That routine takes about 45-1hr and it starts off light. If you use your knees, I would suggest getting a gym mat or use pillows.

But very important all this means nothing if you do not have a good diet consisting of lots of protein. And it also helps to walk/jog 30min a day.

If you have any questions, PM me. Sorry, I'm at work spitballing what I know.

Last, checkout r/bodyweightfitness


Wacces Exercise Fitness Gymnastic Rings https://www.amazon.com/dp/B00FMZBK4S/ref=cm_sw_r_cp_api_jAeAxbTRB8G1R. $20

Sunny Health & Fitness Door Way Chin Up https://www.amazon.com/dp/B0016BNDXI/ref=cm_sw_r_cp_api_zBeAxbQASAYPB $12

210 at 6'5" is really pretty good. But if you want to get faster/stronger I'd recommend pull ups instead of push ups. I'd recommend getting one of these. If you are finding yourself having difficulty assuming control over your grip on the bar, you can grab a pair of these to help with that.

I don't know what your doorway looks like, but I use an Iron Gym. It does come with a tiny metal hook/clip thing that you have to insert between the top of the door frame and the wall so you don't crash, but it's a very thin piece of metal and you could easily caulk where the clip was if/when you move out (or don't since I doubt anyone under 7 feet tall would notice a thin 1.5 inch long hole in between the moulding and the wall). I like it because I don't have to have my pull-up bar in the doorway permanently, and as far as damage done to the door way is concerned, it's really pretty minimal.

I have a cheap, but reliable recumbent bike: http://www.amazon.com/gp/product/B002KV1MJU

I think I'd recommend jumping rope, jogging, or doing some HIIT over a recumbent bike, though.

For strength:
A door frame pull up bar: http://www.amazon.com/gp/product/B001ND04U4
Push up handles: http://www.amazon.com/gp/product/B002OEQ50Y
Set of adjustable dumbbells: http://www.amazon.com/Pair-Adjustable-Dumbbells-Cast-Total/dp/B007WKK5HE

A weight vest or belt, something to add weight to body weight exercises like pull ups, dips, and push ups. These can get spendy (http://www.amazon.com/gp/product/B002IU8ZCA), but are a good way to continue progressive overload on body weight exercises.

A bench with incline/decline and leg raise/ham curl piece on the end.

Agreed. I have an pulled bar that works as other stuff too, but I noticed that pullups/chinups give great defining results. That with dips and pushups gave me a good defined back and chest, but I think hitting arms and legs is much harder without using weights.

I don’t think it’s worth it.

This was worth it though.

That pull up bar will work muscles better than that device (more muscles used = more caloric burn).

Chin ups work biceps & your back muscles.

Push ups with the bar works your chest/triceps.

You can also use it for tricep dips.

This was one of the best fitness buys I made.

Anyway, my 2¢.

yeah they're great, provided it fits on your door it'll leave scuff marks/ slight indents at worse. I got this one on amazon; it's got much wider grips than they usually do, and it's been awesome so far. much better quality than the usual iron gym one.

A few years ago, I crafted a couple back boards (+ simple mounting hardware) that quickly attach to and detach from this type of Iron Gym with ease. I no longer use the first back board (the second one is just a larger WxH/thicker/more meticulously planned version of the first). The back board has T-nuts in a grid pattern and honestly works really well with just climbing holds instead of a commercial hang board, but you could screw a hang board into the back board if you desire.

I no longer use the first board, so I'm looking to pass it along to someone who might breathe new life into it. It's gratis aside from shipping, unless someone feels generous. I sent you a PM with some information about it in case you would like to use it.

I bought one from titan fitness that use regularly off of amazon when it was on sale and I love it. I’m a bigger guy too so it’s definitely up to snuff on holding a lot of weight, and it gives enough room off the wall to do muscle ups comfortably.

titan fitness pull up bar

I got an Iron Gym pullup bar from Target. It pops on and off easily so I can move it around the house or take it down if needed. It's extremely sturdy. I'm a big guy (225) and it holds me up fine.

And I've gotta say, I love having it around. I play Starcraft and after a match I get all pumped with energy so I'll run over to the bar and bust out some reps. Feels so good.

I don't know specifically why yours wont fit, but I had the same issue with my old pull-up bar, did some research, and found out that this one (http://www.amazon.com/Perfect-Fitness-31010-Multi-Gym/dp/B008DNAJYI/ref=sr_1_1?ie=UTF8&qid=1374772975&sr=8-1&keywords=perfect+multigym) is adjustable to accommodate higher and deeper door frames. Best of luck!

This can be used on your door frame and in my opinion is best pull up bar you can buy it directly from amazon.

The best thing which I like in it is that whenever I don't need it I just un mount it and put it in my store

Here is the link ( I am sorry for dip station because I haven't used one myself that's why I cannot recommend you)

https://www.amazon.com/gp/product/B002YQUP7Q/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B002YQUP7Q&linkCode=as2&tag=imtaznabi09-20&linkId=78a274aa7f814af8cb0c8a7616a43ca4

Are you against working out or just working out at the gym? If it's the latter check out bodyweightfitness sub. A lot of good stuff there to work out at home. I second the recommendation for a pull up bar, and would also recommend something to allow for dips and rows like this:

http://www.amazon.com/gp/aw/d/B0093T6R4C/ref=pd_aw_sim_sbs_200_2?ie=UTF8&dpID=41OF1B-tERL&dpSrc=sims&preST=_AC_UL100_SR100%2C100_&refRID=18DVED7G0HQYSVQD57WJ

Or you can buy an extension for a pull up bar like this (the one I have):


http://www.amazon.com/gp/aw/d/B0064OQFBO/ref=pd_aw_sim_200_2?ie=UTF8&dpID=51cRgghe9NL&dpSrc=sims&preST=_AC_UL100_SR100%2C54_&refRID=04ZAT84B6ZGE1472BG9P

I feel like I should be paying you at this point :). Hopefully someone else on reddit will also benefit from this thread. I completely forgot that I had one of those door gym bars in the closet:

Creative Fitness Door Gym

Not sure if there are any creative ways to incorporate this into the routine. I was just thinking about tagging on a 5-5x for chin-ups and pull-ups onto my Saturday.

Why not buy one of those pull-up bars you can attach to a doorframe? They're really cheap and you can take them straight off again when you're done so it doesn't impact on anyone else.

http://www.amazon.co.uk/EXERCISE-DOOR-PULL-UPPER-TRAINER/dp/B003TTUGRQ/ref=sr_1_1?s=fitness&ie=UTF8&qid=1421977143&sr=1-1

One like that. They're a great exercise. Just by regularly doing pull-ups, push-ups, bodyweight squats and sit-ups you can get a good well-balanced physique.

I've got a Jungle Gym.

I've only ever hung it from my wall-mount pull-up bar, but looking at the little soap-bars at the end of the strap, I'd say that, over time, they would put shallow dents in the wood.

Have you seen this doorway bar? It looks like it'd be a lot less hard on moulding than the usual Iron Gym. Another option is a free-standing pullup bar. You can either buy one, or, cheaper and better, but harder to do, build one.

One other option is to mount a bar on a large, exposed beam in your garage. Talk it over with your landlord, many are surprisingly cool about drilling into exposed wood.

Dunno if it's just a joke about you're username of if you really are interested in working your arms.

If you are interested, push-ups mostly work your chest and I think back/shoulders to an extent. For biceps/triceps you just need a dumbbell or something. Getting a pull up bar can really help a lot too. I have and definitely suggest this.

Oh yessss

Just finished walking around with a tape measure, and found the one that fits.

https://www.amazon.com/gp/aw/d/B000HBUNAO/ref=mp_s_a_1_15?ie=UTF8&qid=1509772634&sr=1-15&pi=AC_SX236_SY340_QL65

Winner winner chicken dinner

Thank you for the solid advice

Sunny Health & Fitness Door Way Chin Up https://www.amazon.com/dp/B0016BNDXI/ref=cm_sw_r_awd_.BEavb02Y1V42
https://www.amazon.com/dp/B0016BNDXI/ref=cm_sw_r_awd_.BEavb02Y1V42

I use this bar to work on my muscle ups, they work great and are sturdy, here's a short vid, you can place it lower to fully engage the straight bar dip, just a clip to demonstrate the bar and MU

https://youtu.be/-YXq6-4wREw

1.) skip the band and find a way to incorporate some rings. I rigged some up to my pullup bar. Ring pushups are amazing. Rows are great too. Also, assuming you have a door with a decent frame, get one of these pullup bars instead.
4.) I recommend the mornings. Working out at 9-10 will probably mess with your sleep patterns. Working in the morning can help wake you up and you can also do things like brush your teeth, shave, and prepare breakfast during your rest times.

I played world of warcraft for around a year and a half and due to my lack of moderation ended up cutting exercise out of my life to make more game time. So with the big three O looming in August I decided to get back into the shape I used to be in. I still don't have much time however. So...
Wake up and do pushups and pullups to failure (hit up amazon for a pullup bar that doesn't actually bolt to your door I use this one and found it superior to the other ones they offered (tried them all) Squeeze in a quick bike ride uphill and shadow box.
On the weekend I also use an old tire and a sledge hammer and run with a weighted sled in the grass (bad ankles from a misspent youth skateboarding concrete kills me).

If you want fitness that really will truly increase your abilities, and get you ripped in the process ( a nice side effect ) you should check out Ross Enamait.

There is so much more I could write about this subject and how much happier I am now that working out is a part of my life. I can't stress enough if you are in a sedentry job you need this kind of thing. As first a sys admin, and then a programmer/mmo geek I am living proof.

/r/bodyweightfitness may have some options for you. I've heard good things about their starter program, though I haven't tried it myself. Though it won't give you a good program, I've used the [You are your own gym] (https://play.google.com/store/apps/details?id=com.leafcutterstudios.yayog&hl=en) app for exercise demos.

A big challenge with body weight strength training is lower body. Upper body push ups and building up to pull ups can get you pretty far. I bought [one of these] (http://www.amazon.com/gp/product/B002YQUP7Q/ref=oh_aui_search_detailpage?ie=UTF8&psc=1) a while back to put in my door and it worked surprisingly well.

Rings and a pull up bar are your best bet. The rings are adjustable and you can progress through different gradations of push-ups and pull ups with them. As well as advanced movements later. This way you don’t have to buy something that will be useless. You can get a removable pull up bar on Amazon like this one: https://www.amazon.com/dp/B0798J8ZP1/ref=cm_sw_r_cp_api_UXTYAbHYYGBGX. Then hang the rings from it.

Look up HIIT, EMOM, Tabata, and those should lead to other searches.

No equipment? Get one of these at least

Example Conditioning:
--

Warm-up (5 minutes)
---
Jog for a bit and slowly increase pace. It should be light and easy.

Strength Cycle (16 minutes)
---
Timing: 40sec on, 20 off.

Repetition: 4 rounds

Cycle:

1. Jump Rope
   
2. Dips (use a chair and a coffee table)/Pushups (alternate each round)
   
3. Pullups/Chinups (alternate each round)
   
4. Some kind of ab work (not crunches: V-ups, hollow rockers, russian twists, etc.)
   
   Conditioning Cycle (10 minutes)
   ---
   Timing: 30 sec on, 30 off
   
   Repetition: 10 rounds
   
   Cycle:
   
   
5. Sprint for 30 seconds
   
6. walk/jog for 30 seconds
   
   Cool Down Stretching
   ---
   Do the Limber 11 stretch/roll routine
   
   This should take you around 40 - 45 minutes.
   
   Look up Crossfit WOD stuff and narrow your choices to that that doesn't require equipment.
   
   Also look up sand bag workouts. A sandbag is easy equipment.

Here are some links for the product in the above comment for different countries:

Amazon Smile Link: Here


|Country|Link|Charity Links|
|:-----------|:------------|:------------|
|USA|smile.amazon.com|EFF|
|UK|www.amazon.co.uk|Macmillan|
|Spain|www.amazon.es||
|France|www.amazon.fr||
|Germany|www.amazon.de||
|Canada|www.amazon.ca||
|Italy|www.amazon.it||




To help add charity links, please have a look at this thread.

This bot is currently in testing so let me know what you think by voting (or commenting). The thread for feature requests can be found here.

I lived in a house where the doorframes extend all the way to the roof so I had to build a custom mount for a hangboard. What I did was buy a simple door frame pull up bar like this and mounted the hangboard to a piece of plywood and then fixed some large hangers on the back of the hangboard so that it could be hung over the pull up bar (make sure you get some very sturdy hooks for this, I used these ones. It's worked very well for almost 3 years now. Highly recommend this approach!

Pushups with a bar are good for keeping your wrists straight. It's kind of like doing pushups on your knuckles. If you have wrist pain, it might be a good idea. However, if you're going to get a bar for pushups you may as well go with something multi-purpose. You could get a pullup bar like this, you can do pushups on it as well. Or you could get a couple hexagonal dumbells. Either choice will allow you to work your back, which you don't really hit with pushups. I doubt using bars will help you do more pushups, unless it's a psychological thing.

I have a home gym that I built. I have been searching for equipment for a long time that can handle a good amount of weight, and is minimalistic. The pieces of equipment I own are:

• Rack/Squat/Press - The rack should use a 7ft barbell. My 6ft works, but barely.
  
  
• Bench - It also can fold flat.
  
  
• 50lb adjustable Dumbbells -Got them at Sears a few years ago for like $200 on sale
  
  
• Irongym Pullup Bar
  
  
• And then 300 lbs of free weights, a barbell, curl bar, weight rack, and ab straps for the pullup bar.
  

I had the same issue and I ended up getting this. It fits pretty much any door and easily supported my weight (230). It's also quite cheap :)

Dooo it! It's such a fun thing to see yourself getting better at. I used this one for the longest time and really enjoyed it.

I have one and it end up collecting dust because i didn't plan properly. Turns out it can't hook/hang on my door frame, because my door frame is flat. Lol.

I ended up buying this one. Mounted on top of my door frame. Perfect high, have many grip variation, far from the wall or you can open the door for extra leg space.

Here's a pic of my wall mounted pull up bar -> http://imgur.com/XGzV6in

p.s if you're still new with drilling tools, ask help from a handyman/friend before you attempt drilling your walls. You can see unnecessary 2 holes on the right side...yep that's all me.

I had this one for a while: http://www.amazon.com/GoFit-Elevated-Chin-Up-Station/dp/B0027ICCTA/ref=sr_1_1?ie=UTF8&qid=1396761626&sr=8-1&keywords=gofit+pullup

It's elevated which is nice, and extremely sturdy, and if you don't want to order it off the internet, I think Big5 and other fitness stores usually carry them. I had one but I traded it with a friend and bought a new one that isn't elevated and I wish I had bought the elevated one. Well worth the money.

This and this looks fun! :3

This is also great for cooling off after a workout!

pulling this number completely from my rear end. I think 3 solid pullups would be great.

Buy a pull up bar that fits in a doorway and work on pull up progressions regularly.

http://www.amazon.com/gp/product/B00BFD0I7Q/ref=pd_lpo_sbs_dp_ss_2?pf_rd_p=1944687702&pf_rd_s=lpo-top-stripe-1&pf_rd_t=201&pf_rd_i=B008DNAJYI&pf_rd_m=ATVPDKIKX0DER&pf_rd_r=14ZE656VK2YG44E8Y4C9

I think working negatives is the best place to start.

I've decided I need to work on my pitiful upper body strength, so I added a pull up bar that would be great for working out at home. Too much stress lately and I don't like wasting time driving to and from the gym!

/u/ottiecat is always around and is super nice!

This suggestion kinda depends on the layout of the bathroom itself, and there's probably a coordination/fitness aspect too, so CAVEATS and all... I'm able to get everything done with a cheap WalMart version of this. Now that doesn't let you close the door, but a wheelchair parked in the hall is a pretty obvious tell... anyway the main benefit here is, like, you can get one of these for $15 and there's no installation, so if you're moving soon and don't want to invest in a long-term fix, that might be a way to go.

Well, personally strength training is a big thing for me when I work out, and being able to get a pullups, is just as exciting as getting 10 pullups.

This, is cheap, and can be used to train your biceps and triceps. Plus, you can use the bar for sit-ups as well.

I just got this one. Works beautifully, doesn't require any screws or installation stuff.

Fits quite well in the doorway of my apartment, which was formerly a dorm room. Very small. Should work in pretty much any size doorway, though.

As /u/Beazer says, if you have rings and place to hang them, you're good. If you need a place to hang them, something like the setup in this video would get you a long way.
Here is the bar.
And here are some wooden rings. Have fun!

This is a great bar, with multiple options, but for setup, some door frames won't support this. I have a similar bar to the one you recommended, and also this bar, and just in terms of doing pullups/chinups, I prefer this. It is very strong, easy installation, (you do have to screw it in, but it is removable from the holds), and very ajustable. In terms of price they're similar, so not a problem there either.


Edit: I accidentally a word

Why can't you install a door-frame mounted one? Is it because the landlord won't let you screw it into the wall?


Because they DO make pullup bars that are held in by friction alone.
This works pretty well, so long as you tighten it up well enough (otherwise you end up like this).
If you'd rather not risk ending up in a "Funniest FAILS of 2015" video on youtube, they also make this style of pullup bar, that is held into place on the doorframe simply by leverage between the bar and that squared-off section.

A bit of a follow-up question. How safe are door frame pull-up bars?

I can't put any screws into the wall, and something like This on amazon. Can it fall off easily?

http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K

Don't own it but seems to get good recommendations, there are a lot of that style that go over the top of the frame, just make sure you have a sturdy frame!

You can buy one of these doorway pullup bars from Amazon, Target, Walmart, Walgreens, basically any department store for about $30.

Very easy, works great.

yea man, I dont have the body of a god by any means, and I dont go to the gym. But I do have a weight bench, a curl bar, some dumbells, and I bought one of those door frame pull up bars off amazon. I go HAM with those whenever I can. Also, I try to eat healthy. One thing I do is take frozen fruit from the grocery store, put it in a blender with a banana, milk, and some protein isolate. Also, do planks and other ab workouts. Seriously a guy with your build you'll start seeing a little more ab definition in a few weeks and when you start seeing that it's really exciting!
EDIT - this is the one I bought, I love the damn thing
http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K

I recommend something like this: http://www.amazon.com/gp/aw/d/B002YQUP7Q/ref=s9_top_hm_bEIhL_g200_i1?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=mobile-hybrid-12&pf_rd_r=1N0J1HDRXRY1T4SP129V&pf_rd_t=30901&pf_rd_p=4e554816-2b44-55fc-aad4-88cf26b54fd6&pf_rd_i=3408471

It is installed on top of door frame, doesn't damage the frame and is safer.

Run (elliptical) and bike now to get ready for the cardio. Also go out and hike (walk) in parks (with hills!). The distance is the hardest part of the TM. Even walking 10 miles is a challenge for a lot of people. Your feet will get blisters if you try to walk 10 miles today without having any preparation.

Focus on pull-ups and pushups. You will need a decent amount of upper body strength. Check out this video on pullups. There is no such thing has lacking access to a pullup bar. See this for 100 places to do pullups. Also consider getting a door frame mounted pullup bar. They don't damage your door/walls and are apartment (or Mom's Basement) approved. This is the bar that I use and it is only 30 bucks.

Yep they are great and are not permanently attached to anything -- I highly recommend this one for under $30

I just purchased this and this last week, and just started using them in my home. I strap the rings to the pullup bar. I think ideally you want them to be mounted higher than that, but I think it works great for me.

Maybe your left wrist is too weak to do them properly? You aren't really supposed to be resting on your wrists during push-ups, you are supposed to be on your hands/fingers. That's the issue I have with one armed push ups at least.

If that's the case you can either do them on your fists, put one of these on the ground and do them using that, or get something like these until your wrists are strong enough. BWSG989 posted a good link to look at, wrist push-ups should help a lot.

http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_1_1?ie=UTF8&qid=1404324979&sr=8-1&keywords=iron+man+pullup

Someone else mentioned this, but I second it. It's cheap, easy, and effective.

Maybe not absolute max effort, but try hard. The important thing is to do the assessment in a way that's repeatable so you can track your progress later.


They sell pullup bars that fit your doorway and you don't have to mount or screw into your wall for $16 on Amazon. I'm not saying buy this exact one, but just as an example, look at this one:

I am so sorry to hear that you were affected by that tragedy. My thoughts and prayers are with you.

You may sort my priorities. I dislike how anything with "medium" priority appears as if it has not been prioritized at all. I have only completely sorted through my default wishlist and ranked everything from highest to lowest. I have several wishlists. In the others I have simply marked the items of highest priority.

I am currently overweight (shocker, most of America is) and really need to get in shape. This would help me do that, and in turn greatly improve my life not only now, but in the long run.

Thank you for the contest. :) I hope that you get your debit card soon!

Pull up bars are dirt cheap, buy one. Good lighting or not I can see your abs. I bulked with pretty much the same body fat as you, 30lbs later and I'm still relatively lean. You have nothing to worry about.

Also, keep in mind that body weight training is less efficient than lifting weights so be patient. You can still build plenty of muscle but it won't be as fast as a good weight training program.

Has anyone successfully installed a pull-up bar one of these to a skinny door frame like this one? Pic If yes, how did you do it? The pull up bar keeps slipping off of the thin door frame.

Have you looked into one of the removable ones like this? You could just throw it up and do a set then take it down. That's what I used to do when I had one. I only weighed like 160lbs when I used it though so I don't know how much I would really trust it now.

I have a nonstandard door frame where the iron gym can't fit, so I bought this a few months back. I've been very happy with it. Re: having to screw it in - it came with "safety caps" that help ensure it will stay in place. But practically, I just tighten it down well and weight it before I get on and it's never moved an inch. The rubber on the sides is a disk about an inch wide and as I tighten it compresses a significant amount, which makes me feel good about the force it exerts on the frame. And the rubber is really sticky. To the point it leaves marks (easily wiped off with a damp rag) when I take it down, and I usually have to pry one of the disks off the wall.

I'm about 162 pounds and have heard of people using that bar with higher weights and no safety caps without issue, but YMMV.

Ha. "You'll shoot your eye out, kid."

But really, I have no idea what that thing is all about. I looked at the owners manual and it seems to have a lot of different functions, but nothing that's really that relevant to bodyweight workouts. The lat pulldown feature is relevant if you can't get a pullup, but I think everything else, you can do without equipment. Consider just getting something like this. Doesnt require installation. Maybe something like this as well.

Been using this one for over a year, hasn't made a dent/any noticeable marks in the door frame, granted I only weight ~146lbs It's pricey on Amazon, but you might still be able to buy it at Walmart for less.

Perfect Fitness Multi-Gym https://www.amazon.ca/dp/B008DNAJYI/ref=cm_sw_r_cp_apa_i_IcLwCbX5QQA5S

Everything you said is correct, but just for others who read this, they now make ones that come out from the door and allow the full range of motion:

An example: http://www.amazon.com/Iron-Total-Upper-Body-Workout/dp/B001ND04U4

I don't have one, but that's what I've been looking at. Seems like a pretty wide grip though, and I'm not sure if you'd be able to do chinups on it or not. It looks like your shoulders/traps might hit the handles on the sides.

I have used both of them and they are equally good in terms of strength and durability.
I like the second one more because you can do more variations of pull-ups on it as compared to the other one.

Titan fitness pull up rig is cheap and solid as a rock. Titan Fitness Wall Mounted Pull Up Chin Up Bar Cross Fit Training Fitness Heavy Duty https://www.amazon**DOT**com/dp/B00HF8U37U?ref=yo_pop_ma_swf

( I don't know how this sub is about Amazon links, I don't think its affiliate)

I bought one of these a few years back and would just do pull-ups / chin-ups every time I came back to my room. Within weeks, I had gone from 1-2 reps to ~10. Greasing the groove definitely works and is endlessly satisfying as you continue to improve.

Titan fitness pull up bar first result on amazon. If you have a workout park close by you might consider training there. Looks like good walls for handstand practice though!

I've had good luck with the Iron Gym one. Hasn't messed up my door and it works well.

Link

pushups, hell yes. get yourself to the point where you can do at least 100

pullups are great as well. get a pullup bar, the one i linked is great, and lasts forever.

you should be able to do at least 10.

...So if you have a backyard with a rig you can train for the rig? Who would have thought? When people say "You can't train for that" what they usually mean implicitly is "unless you literally have one in your backyard". :)

For those expecting something different from this video, I can recommend you one of those:
https://www.amazon.com/ProSource-Multi-Grip-Chin-Up-Pull-Up-Doorway/dp/B002YQUP7Q/ref=sr_1_6?s=exercise-and-fitness&ie=UTF8&qid=1503981938&sr=1-6&keywords=pull+up+bar

They really fit into every doorway. I put a towel on it and do towel pull ups which are great for grip. If you want more versatility in objects there are also various special grip things that you can attach to any bar/rig:
https://www.amazon.com/Apollo-Athletics-Grappler-Training-Attachments/dp/B015I1FNYS/ref=sr_1_10?s=sporting-goods&ie=UTF8&qid=1503981976&sr=1-10&keywords=pull+up+objects
https://www.amazon.com/FITactic-3-Inch-Climbing-Training-Cannonball/dp/B01EL7U1EM/ref=pd_sbs_200_1?_encoding=UTF8&pd_rd_i=B01EL6Q90I&pd_rd_r=XCK62MRMYMM41PJ9V8K9&pd_rd_w=VhhEW&pd_rd_wg=SPBru&refRID=XCK62MRMYMM41PJ9V8K9&th=1&psc=1
https://www.amazon.com/Pro-Ninja-Grip-Kit-Climbing/dp/B074332S6X/ref=pd_sbs_200_3?_encoding=UTF8&pd_rd_i=B074332S6X&pd_rd_r=XCK62MRMYMM41PJ9V8K9&pd_rd_w=VhhEW&pd_rd_wg=SPBru&psc=1&refRID=XCK62MRMYMM41PJ9V8K9

It's not the same as having a rig but it's the closest you can get in a small apartment.

20 seconds is enough time to do a fair few pullups. Start doing negatives immediately. You're still training your grip strength when you're doing negatives.

Go try doing a negative right now. It's easy. Jump to the top of the pullup position (or use a chair, whatever) and try to slow your descent using your muscles. If you descend at a rate slower than free-fall, congratulations! You've just done a negative!

disclaimer: You need to be able to slow your descent enough not to be slamming your joints into lockout. So if you think this is going to happen don't do it.

edit: Get a door-gym style pullup bar like this: http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=pd_sbs_sg_1?ie=UTF8&refRID=1W8FVV3HHHJKPG1Q14Y5

Don't get a traditional pullup bar because they are either unsafe or they require you to screw them into the door frame.

Apologies for the delay.

Here's the one I got, and it fits perfectly. Make sure to get the original model, if you do. I read some reviews of people getting a different model than they ordered, but I got it through the seller "GDN14" and got the right one, with the adjustable depth (also has adjustable height).

Overall I've been quite satisfied, although it does seem to be rated at a max weight of 220lbs (I'm not even close, so not a problem for me, but something to be aware of).

I second getting a new bar. Amazon has one for $20. Don't waste energy climbing up with ab straps or rope and then second guessing if you have the strength to get down safely.

http://www.amazon.com/Sunny-Health-Fitness-Door-Chin/dp/B0016BNDXI

The Iron Gym Total Upper Body Workout Bar is pretty awesome. Have had mine for about 8 months now.

I've been pretty happy with my door gym. It might be something to look into. https://www.amazon.com/Triple-Door-Ultimate-Doorway-Trainer/dp/B0093T6R4C/ref=sr_1_1_sspa?keywords=door+triple+gym&qid=1554146687&s=gateway&sr=8-1-spons&psc=1

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First thing that comes to mind is getting a pull up bar (especially one like the this one with multiple grips): http://www.amazon.com/Iron-Total-Upper-Body-Workout/dp/B001ND04U4

Between chin ups and multiple arm position pullups (and dips using a chair), you'll hit the majority of your upper body. You can even use your back pack to increase the weight.

Also, have you checked out the side bar at /r/bodyweightfitness ?

You can also get a resistance band set that would allow you to workout your chest standing up. Something like this: http://www.amazon.com/Bodylastics-Resistance-components-membership-LIVEEXERCISE/dp/B006O09M4K (very versatile and affordable).

I actually own both of those so feel free to ask me about them.

> rings

Also, with regarding rings, would a bar like this that sticks out make it easier? I think I could get away with it with something like this

https://www.amazon.com/ProSource-Multi-Grip-Chin-Up-Pull-Up-Doorway/dp/B002YQUP7Q/ref=sr_1_4?s=sporting-goods&ie=UTF8&qid=1524692936&sr=1-4&keywords=pull+up+bar

Some things you may not have thought about:

• University student? Free gym! Check the local council website too.
  
• Parks? Check here for calisthenics-related parks (i.e. with a bar). Or just find something, anything nearby to do pull-ups and attach...
  
• Rings. About £20 delivered, see eBay.
  
  This is pretty much the gold standard of pull-up bars: https://www.amazon.co.uk/GM-Door-Gym-Black-Large/dp/B003TTUGRQ/

I bought a folding pull up bar from Amazon, which works well enough as long as it is placed on a non-slip surface.

http://www.amazon.com/All---one-Stand-Alone-Pull/dp/B001KUURTS/ref=sr_1_1?ie=UTF8&qid=1457987164&sr=8-1&keywords=pull+up+bar+folding

It might look flimsy but it is made of lightweight and extremely strong aluminum.

I switched to this unit because it could accommodate bench and squat presses:

http://www.amazon.com/Barbell-Power-Rack-Exercise-Stand/dp/B00HYQP72O/ref=sr_1_1?ie=UTF8&qid=1457987226&sr=8-1&keywords=cap+exercise+stand

It is not portable, of course, but I have a permanent gym downstairs and it saves on space.

I realize it's getting late, so I really hope someone is still here that can help! Thanks in advance!!

I want to start doing the recommended routine in the Bodyweight fitness /r/. I'm a complete newbie 100% and I don't know how to do any of stretches/exercises included in the routine, however I have no problem learning. I have some questions regarding it, tho.

1)) Is there a newbie "recommended routine"? I see there is an intermediate routine, so is there a even more, basic one?

2)) I realize I do the workouts every other day. One day do the routine, the next day rest, one day do the routine, then rest, etc. Currently I run lightly every day for 30 minutes. Should I stop running completely because it would hurt my progress? Or is it okay if I run on my "days off"?

3)) Do I have to eat any differently? That might seem really, REALLY stupid to some of you, but I'm genuinely curious. Right now, if I continue my running and eat the way I do, I will lose weight. If I continue that, yet still do the recommended routine, will I not benefit at all? Must I eat at a surplus while on the routine if I want to gain muscle? (If so, is there any sort of cheat sheet in regards to what I should eat?)

4)) The routine needs me use a pull up bar and exercises that are called dipps (whatever those are?) I don't have a pull up bar at home but I'm interested in buying one. Any recommendations? Would one like this work?

Thanks!!

If anyone is reading this thread and DOES want to order from Amazon, I recommend the non-Pro version of the Perfect Fitness pull up bar.
http://www.amazon.com/Perfect-Fitness-31010-Multi-Gym/dp/B008DNAJYI

It's only $3 more than the Iron Gym bar, broadens the pressure against the door frame, and has multiple adjustment options for the various sizes of door frames people might have.

Buy an in-doorway pull up bar, such as this one. Then, follow the Armstrong pull up program, used by Marines everywhere for their PFT and found here. If you're consistent with it, you'll hit 20 within a 3 months. Good luck, and stick with it.

edit: Also note that for your PFT, both inboard (chin up) and outboard (pull up) grips are allowed. You can also switch grips in the middle of your PFT as well.

Stick with the gym.

Figure out what kind of lifting you want to do (powerlifting, bodybuilding, strongman), if you like lifting, or if you go at all.

Also check out r/bodyweightfitness -- push-ups, squats, pull-ups, etc can be very effective as a complete beginner or for days you can't make it to the gym. I think there is a recommended routine floating around.

Something like this would be a decent addition to your home setup. And a skipping rope for conditioning.

I've been using this one. It's nice because it allows you to actually have a somewhat wide grip. It's also quite stable for one arm stuff as long as you're somewhere in the middle between the support bars.

I have thin plastic tubing (for electrical wires) for my doorframes. Won't hold anything, but I screwed a small wooden plank on the top. A pullup bar now works perfectly.

http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1414164453&sr=1-1

One like that, would be the cheapest option.