How to perform exercises and what exercises should I do to maintain current form yet increase strength?

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    How to perform exercises and what exercises should I do to maintain current form yet increase strength?

    Hi everyone! I'm glad to have come across this website, and believe it or not, I got to know about Darebee from a website where people post memes!

    I'm a male, 180 cm tall and weighing about 73-75 kg. I'm able to comfortably do 25 (at least 40 if I push hard) burpees in a row. I have tried doing the Defcon 1 workout and I was able to do it on level 1, and adding 100 push-ups (some decline, some plyo, some normal) 100 jump squats (both, in sets of at least 20) throughout the day, and cycling for about 15 kilometres didn't make me feel like I need rest the next day.. I'm able to perform 30 push-ups (or 50-60 squats) at a go, generally and 250 push-ups (or 400 squats) in a whole workout don't cause too much trouble to me, but I do feel a little tiredness in my muscles the next day, but that tiredness isn't enough to make me feel lethargic.
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    I like the shape I currently happen to have, and would like to maintain it (or have little weight gain), but increase my strength and/or endurance overall. I have a few questions I'm hoping to get answers to, here..

    Let's take the example of push-ups. Google search tells me that plyometric push-ups are great for making your chest bigger. Some places say that if you want to increase muscle mass, perform reps slowly (e.g. 10 seconds to lower yourself, 10 seconds to come back up while performing a pushup). I want neither of that. I simply want to be increasing strength and/or endurance. What way should I go about it? Will adding weights help? Or should I simply try doing reps as fast as I can? Is HIIT the only answer to my problem?

    I don't have access to a gym or any equipment whatsoever. I'd prefer not to go to the playground and doing pull-ups or anything of the sort because of the current pandemic situation. I can perform burpees without disturbing people who stay on the floor below, but performing high knees without doing so proves to be next to impossible. (in case HIIT is a suggestion)

    #2
    Originally posted by Potato_chips View Post
    I simply want to be increasing strength and/or endurance. What way should I go about it? Will adding weights help? Or should I simply try doing reps as fast as I can? Is HIIT the only answer to my problem?
    I'll link to some interesting Darebee articles:
    High Intensity Interval Training (HIIT) Benefits
    How To Build Quality Muscle
    How to Make Muscles Stronger
    Bodyweight Training Vs Equipment
    Being Fit and Looking Fit

    HIIT training has the big advantage of taking little time and growing with you, you can do 1 burpee every 5 seconds or one every 2 and it makes a big difference
    A little weight training helps, I feel good with kettlebells but in my opinion in the end you have to choose whether to prefer weight training or bodyweight training while perhaps continuing to mix the two.
    To keep growing you have to vary, your body doesn't get used too much and keeps learning.
    And have fun, it's the best way to keep training
    These are just some thoughts, personal, take them for what they are

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      #3
      The above post from Fremen is great, the only thing I would add is that most exercises can be modified to add difficulty, and especially pushups. If you look around the site there are probably as many variant pushups as anything else. That said it also makes a difference of what surface you use (personally I find a foam exercise surface to be the hardest) and change your reps and sets around.

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        #4
        Hi! I wanted to say that both Fremen and CaptainCanuck made great points, and the resources shared are also valuable. One thing i want to add is that, along with proper exercise, food is important. If you want to improve your performance or grow mass- plan your meals accordingly. The web has many great resoruces for that, but the basics are : eat clean, eat protein in your diet and dont overtrain your diet/ undertrain your meals As for exercise- i suggest you create a very rudimentary plan of workouts, for example for my strenght work i use a split of: Lowerbody-Upperbody-fullbody circuits. Do this planning in a way that suits you- consistency and keeping up the work is key Also, if you opt pure calisthenics (completely viable for mass), remember to vary the moves- patterns, reps and sets. Your body responds often better when, from time to time, it gets a new kind of stimuli (done 7 sets of 50 diamonds? mabye do 4 supersets of 25-25 archers and dragon push ups this time?). Remember to have fun- fitness is best when you enjoy it! Anyway hope i could be of assistance, have a fine day mister!

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