Darebees i need your help!

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    Darebees i need your help!

    I already had a similar topic before where i asked what to do next, after completing the 90 days of action. This time I'm back again, and i have picked a few programs that I want to do, but i need advice on the order on how to do them, and combination with different add-on programs.
    I'm focusing on strength.

    The programs i have picked are:
    - 30 Days of Gravity
    - 30 Days of Strength
    - Strength Protocol

    Add-on programs include:
    - Power Up
    - Back and Core

    You need to know that i have been a member of Darebee since May, i think. And that means that i have trained almost every day, ALMOST. There have been days where i had no time, or even a longer period without training.
    Also, since i finished 90 days of action i didn't train at all. And that is like a month without training at all.

    Now i want to get back into training, and this morning when i tried to do some push-ups, my max was 10 reps. What's worse is that when i was active, when i was doing the exercises every day, i couldn't do more than 15 reps. It's been 5 months since i started training! Is this normal? Do i need a longer period of time? Or am i doing something wrong? I read a lot of articles, those from the Darebee also.

    What now? But seriously. These 3 programs that i have picked all are 30 days long, which means 3 months. That's how i planned at least. The next 3 months do these 3 programs i have picked. What is the best order?

    1. 30 Days of Gravity > 30 Days of Strength > Strength Protocol
    2. 30 Days of Strength > 30 Days of Gravity > Strength Protocol

    1. This would be my pick based on the difficulty of these programs. I think that this is the right order based on that. Also i would focus more on triceps, by doing push-ups. But still, i have focused on push-ups all this time of training. Rarely ever i had an exercises that was focused on biceps or back. And even so, i still can't do 20 push-ups in a row..

    2. I would pick this option based on the fact that i want to start exercising my other upper-body muscles, biceps and back. Even though this program also includes other exercises, like push-ups. So it's kinda an all around strength program? The only problem is that i don't have access to a pull-up bar, and i would need to be creative.

    NOTE

    I know that i have been annoying with my constant requests for help, sorry. But i really need you help. I know very little about training. My knowledge comes mostly from this site, and from my research around the internet. I never went to a gym. I want to build muscle, life a healthier life. I know you need time, and a lot of sweat and tears. But please advise me. You can even send me some private messages if you have any other quality resources besides Darebee. Any articles, plans, routines etc.

    #2
    Originally posted by ncode View Post
    1. 30 Days of Gravity > 30 Days of Strength > Strength Protocol
    I second this order. Plus you don't have access to pull-up bar at this point so Gravity would be a better choice as the first one.

    If I understand you right, you were able to do 15 push-ups when doing 90 days of action but now just 10.

    Regarding your max, I don't know. I remember myself doing a lot of push-ups when I did 90 Days of Action, but I did the 50 Push Ups Challenge along with the program. I did it 3 times: incline push-ups (push-ups by a table or a box), then knee push-ups, and finally regular push-ups. Even then by day 30 of regular push-ups, it's not perfect. I got about the first 30 reps really solid, then the form started to deteriorate. I took a short pause or two as well.

    Push-ups is tough and I can probably do no more than 5 solid reps now. I think the number one reason why people's push up strength is not improving is because they don't go full range of motion. If you do, your improvement can skyrocket. Most of them do half push-ups, including me for most of the time. It feels like it has to do with flexibility as well. Like your elbows or wrists simply get stuck or locked at some point on your way down.

    The drop looks normal, with 1 month of not training at all. It's dropping less than my body would if I were you.

    Comment


      #3
      Originally posted by ncode View Post
      What's worse is that when i was active, when i was doing the exercises every day, i couldn't do more than 15 reps. It's been 5 months since i started training! Is this normal? Do i need a longer period of time? Or am i doing something wrong? I read a lot of articles, those from the Darebee also.
      After this challenge I have increased the maximum repetitions of push-ups:
      https://darebee.com/challenges/spartan-challenge.html
      Sets to failure should not always be done but they are a good way on the short distance to increase repetitions

      Comment


        #4
        What would be a better combination?

        30 days of strength + Power-up
        30 days of strength + Back-and-core

        OR

        30 days of gravity + Power-up
        30 days of gravity + Back-and-core

        Comment


          #5
          I'd take Power Up out of the equation, I did it and it's not to be underestimated.

          Comment


            #6
            I decided to start with 30 days of strength.
            What is your suggestion Fremen ? Should i take Back and Core then? I do spend a lot of time in front of a screen. Or maybe there is a better add-on to pair up with 30 days of strength. Maybe a challenge?

            Comment


              #7
              Yes better go with Back & Core.. especially if you are sitting in front of a screen a lot of time..
              I am doing both power-up and Back & core.. now on 7th day.. power-up really burns... and I don't think it is something you can do with any strength program, as you'll not have full functionality to do both the workouts on majority of the days...

              Comment


                #8
                I just wanted to pipe in that when it's push-ups you're after, 30 Days of Gravity only has push-ups every four days or so (3 sets to failure) even though push-ups are noted as key exercise on the front page ¯\_(ツ)_/¯

                Comment


                  #9
                  My bet:
                  1. 30 Days of Gravity > 30 Days of Strength > Strength Protocol

                  If you're thinking in "only" 90 days, maybe you'll consider to do "Spartan Trials" instead "Strength Protocol". If your time could be extended to 120 days, have it in account.

                  I agree leaving apart "Power Up" if you're going to do this series of programs. It is an add on, yes, but maybe you'll mix days working different muscle groups. In the other hand, you can do "Back and Core" again and again, one back other.

                  Comment


                    #10
                    HI ncode, I second Fremen ,vrsthe1 and Cabriel not to use Power-Up as an add-on to 30 Days of Strength. Back & Core or Total Abs are great addons, but I would rather use them for (daily) shorter progs like Power-up itself or Epic 5 or maybe 30 Days of HIIT. 30 Days of Strength on lev II-III is quite demanding and 7 sets take a while.
                    All the best
                    Andi

                    Comment


                      #11
                      Originally posted by ncode View Post
                      I decided to start with 30 days of strength.
                      What is your suggestion Fremen ? Should i take Back and Core then? I do spend a lot of time in front of a screen. Or maybe there is a better add-on to pair up with 30 days of strength. Maybe a challenge?
                      Personally I try to keep only one program as the basis of training and then i add one or more complementary challenges, for me it works better

                      Comment


                        #12
                        Alright. Thank you for all the help. I started with 30 days of strength yesterday. Finished of 1st day successfully. And along with it i paired up Back & Core, also finishing the 1st day yesterday. Today though, it's a different story. I realized that i can't really do a proper pull up. . I managed to somehow make it to 5, all together in 3 sets! And i really struggled. Now, i don't know if i made a mistake with choosing this program. Maybe i should have went with 30 days of gravity. But one thing is certain, i REALLY need to work on my upperbody strength. Also, i'll be honest, i never did pull-ups, i did try them before, but this is the first time i'm actually exercising properly.

                        Should i change to 30 days of gravity? Or continue with 30 days of strength? I struggle to do pull-ups, but then again if i don't try and struggle i will never be able to do them. Maybe i should try to do the Negative pull-ups instead of the regular ones.

                        Comment


                          #13
                          Originally posted by ncode View Post
                          I struggle to do pull-ups, but then again if i don't try and struggle i will never be able to do them. Maybe i should try to do the Negative pull-ups instead of the regular ones.
                          Negative pull-ups or table rows are good alternatives, perhaps combined
                          If you like the program continue and do what you can in the best way you can, surely this will still improve

                          Comment


                            #14
                            Originally posted by ncode;n61682,,
                            .

                            Should i change to 30 days of gravity? Or continue with 30 days of strength? I struggle to do pull-ups, but then again if i don't try and struggle i will never be able to do them. Maybe i should try to do the Negative pull-ups instead of the regular ones.
                            Maybe thats the way to go. It says 'Key excercise: pull-up' on the cover of 30 DoS, on 30 DoG it says: Pushups. I think (esp. in the beginning) when working out its very important to build a routine. Its hard to condition Yourself if You are constantly frustrated. Choose a prog You feel comfortable doing on lev I-II and build up Your pullup-skills with one of the challenges or workouts designed for that purpose like: this , this or this (if You want to do pullups at all, Your choice). The only one who can choose the right program for You is You. Take it easy! There are no shortcuts on the fitness-trip. But with persistence and practice You will get where You want to be. Promise!!!
                            All the best on this long and winding journey,
                            Andi

                            Comment


                              #15
                              What do you think about this?

                              - Change back to 30 days of gravity, do that every day.
                              - Also every day do Back & Core as an add-on.
                              - On Monday, Wednesday, Friday do pull-ups. Start with Negative pull-ups or something else easier, and then progress towards more advanced versions

                              I feel like this way i will "get ready" for the 30 days of strength, and practice pull-ups. Do you think that i might "overtrain", if on the same day i do pull-ups and a harder exercise from the 30 days of gravity program?

                              Comment

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