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I'm on week 4 of not being the lazy fuck I usually am. I started doing 2 sets of 10 push ups, 10 prone back extensions, 10 reverse sit ups, & 10 leg hang/press every day but Sunday & I added 6 flights of down stairs to my week days & Saturdays. I've read that a rest day is necessary for muscle growth. That & it gets tough to power through by day six.

Is the bare minimum, but I've failed to follow though in the past. If I keep it up & prove to myself that I am willing to keep going I may buy some weights & step it up.

I only hope that you all are doing better at keeping fit than I am. I still smoke & drink too much, but at least I

I'm on week 4 of not being the lazy fuck I usually am. I started doing 2 sets of 10 push ups, 10 prone back extensions, 10 reverse sit ups, & 10 leg hang/press every day but Sunday & I added 6 flights of down stairs to my week days & Saturdays. I've read that a rest day is necessary for muscle growth. That & it gets tough to power through by day six. Is the bare minimum, but I've failed to follow though in the past. If I keep it up & prove to myself that I am willing to keep going I may buy some weights & step it up. I only hope that you all are doing better at keeping fit than I am. I still smoke & drink too much, but at least I

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[–] • 2 pts

Rest days are good but you have to constantly increase your numbers. For example next time do your set of 10 push ups, then the second set max out. Whatever number you get you start with that the next time Push ups revolve around in your split. So if you go 12 last time you would do 12 your first step, attempt 12 your second set. If you don't get it then you stop at whatever number and attempt two sets of 12 the next time [I guarantee you will get more Push ups on that second set!] until you can go beyond 12 and increase the number of you first set.

Another way to do it would be to increase a 3rd set once you can get your second set of 10 push ups until you increase to 5 sets of 10.

All kinds of different ways to play with Push Ups, a bench is so unnecessary.

[–] • 1 pt (edited )

I think that's the insight I was looking for. I could do 20 push ups a day for ever & never get stronger. I just couldn't think of the way to reasonably increase the work.

Thank you.

Also, I agree that equipment isn't the end all of working out. Floor exercises are very effective. That said, I'm thinking of picking up some dumbells for upper back work. Depending on my ability to prove to myself some commitment to long term dedication.

[–] • 1 pt

Get some kettlebells. Much more versatile than dumbbells. Unless you're looking to go the traditional lifting route eventually. I don't own any regular weights and my rest days are 6x25 push-ups / 6x25 situps or similar, and a 5min ab plank.

[–] • 0 pt

If I could do it again the very first piece of equipment I would buy is some rings. You can work all areas of your back doing pull ups, levers, rows. Flip around, work your inner chest by crossing them. You can hang upside-down and shrug for your traps. You can lean into them and do triceps extensions, lean back for bicep curls.

I have a full home gym with all equipment that is reasonable for one to have and still use my rings every workout.

[–] • 0 pt

Just make some rings inthe oven with pvc pipe and sand.

[–] • 0 pt

I have limited space but do own that space. What type of ring do you recommend?

[–] • 1 pt

Awesome, man! Three decades into the lifestyle myself. It fixes everything that ails you. Put in the work today, enjoy the fruits tomorrow.

[–] • 1 pt (edited )

rest day is required for muscle growth

False. It's only required if you train hard. (I don't mean to insult you, I'm just not sure how to word it in other words) What you're doing is good, but it's not training hard. You're doing body weight everything. You're not going to grow very much relative muscle at all, if any. Your body can handle itself, it's designed to.

Rest days are necessary if you do

That & it gets tough to power through by day six.

Eh. Not really. Ideal # of days is 6. I only do 5 because the gym I go to is packed on weekends. I may start going on Saturday at like 6AM though.

e; The 3 things necessary for muscle growth are; mechanical tension muscle damage metabolic stress

https://ioncardiff.com/the-3-mechanisms-of-hypertrophy/

[–] • 2 pts

I get it. I'm not doing much more than maintaining but it's more than I was doing 4 weeks ago. I have no desire to go to a gym. If I need something more to add to a work out than I have then I'll buy it and do it at home.

Thanks for the graphic. That might become a goal.

[–] • 3 pts

Right. And that's good. I didn't start where I am. I took me a while.

[–] • 1 pt

Skip all the bullshit and read starting strength by Mark Ripptoe.