Calisthenics

If you have the space, a squat rack minus the bar is the ideal pull-up bar. This one I bought off Amazon now costs less than what I paid a few years ago:
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Ok, I guess it's been more than a few now and it's still holding up after moving once, too. I used to use the over-the-doorframe pull up bar, but it's just not the same when you can't stretch your legs out during your sets.
 
SpyofMoses said:
If you have the space, a squat rack minus the bar is the ideal pull-up bar. This one I bought off Amazon now costs less than what I paid a few years ago:
View attachment 17887
Ok, I guess it's been more than a few now and it's still holding up after moving once, too. I used to use the over-the-doorframe pull up bar, but it's just not the same when you can't stretch your legs out during your sets.
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That works especially if you have limited height where you're keeping it. If you have a little more height I would just go with a "power tower", it's around the same price and you get different pull up grips as well as dips which are a great exercise. When I had a home gym, got rid of it as I didn't like working out at home and fetched some good money for it during coofid, I bought a crap one from a local place for something like 90 bucks and it held up well for years.
 
Anyone here ever manage to do 1 handed pullups? Not the type where you grab your wrist with the other hand, but a true one handed pullup? Today I tried doing some, and couldn't get 1, with either hand. I can do over 20 normal dead hang pullups.

Figured I might be able to at least get 1 but they seem so much more difficult than regular pullups. I did some 1 handed negatives instead thinking that might help me get closer. I can't hold my chin above the bar with 1 hand. As soon as I'm 1 handed, I'm going down. Today I just tried to go down as slow as possible.
 
mountainaire said:
Anyone here ever manage to do 1 handed pullups? Not the type where you grab your wrist with the other hand, but a true one handed pullup? Today I tried doing some, and couldn't get 1, with either hand. I can do over 20 normal dead hang pullups.

Figured I might be able to at least get 1 but they seem so much more difficult than regular pullups. I did some 1 handed negatives instead thinking that might help me get closer. I can't hold my chin above the bar with 1 hand. As soon as I'm 1 handed, I'm going down. Today I just tried to go down as slow as possible.
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A couple of years ago I managed to achieve one arm pull ups. The trick for me was to focus mainly on building strength by doing low rep weighted pull ups and other exercises to get used to the unique strain/difficulty of a one arm pull up (variations of uneven pull ups using resistance bands/weighted one arm/hand holds at different stages of the pull up etc).

Took me a bit of time to get it, and ended up getting tendinitis in my elbow, so be careful not to overdo it as it does place a fair bit of strain on the elbow.
 
Wentworth said:
Took me a bit of time to get it, and ended up getting tendinitis in my elbow, so be careful not to overdo it as it does place a fair bit of strain on the elbow.
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I've read this from a lot of people, that training for one arm pullups gave them elbow tendinitis...

My plan is to ease into it and pay attention to how I'm feeling. After my first try doing the negatives, I mainly feel soreness in rear delts area plus some forearm soreness but elbows feel good. Never really had elbow issues in the past so maybe I'll luck out there.
 
mountainaire said:
I've read this from a lot of people, that training for one arm pullups gave them elbow tendinitis...

My plan is to ease into it and pay attention to how I'm feeling. After my first try doing the negatives, I mainly feel soreness in rear delts area plus some forearm soreness but elbows feel good. Never really had elbow issues in the past so maybe I'll luck out there.
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Why is this a goal? Just challenging yourself?
 
FrancisK said:
Why is this a goal? Just challenging yourself?
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For sure. I switched to calisthenics exclusively a while back and mostly just do pullups dips sprints and jumps anymore.

After doing those for a while you start looking at natural progressions from those exercises like muscle ups and one arm pullups.

The one arm pullups are an entirely different animal, I've found. It's more of a maximal strength exercise than an endurance test.

I found this good write-up about them if anyone's interested.

One Arm Chin-up / Pull-up « Bodyweight Strength Training « Beast Skills

www.beastskills.com www.beastskills.com
 
mountainaire said:
For sure. I switched to calisthenics exclusively a while back and mostly just do pullups dips sprints and jumps anymore.

After doing those for a while you start looking at natural progressions from those exercises like muscle ups and one arm pullups.

The one arm pullups are an entirely different animal, I've found. It's more of a maximal strength exercise than an endurance test.

I found this good write-up about them if anyone's interested.

One Arm Chin-up / Pull-up « Bodyweight Strength Training « Beast Skills

www.beastskills.com www.beastskills.com
Click to expand...

I'm going to give it a shot when I'm in the gym, I stopped caring about that about maxing and crap like since high school but I'm intrigued. I do a lot of pull ups I wonder if i can pull my 230lb big donkey ass up with one hand....
 
FrancisK said:
I'm going to give it a shot when I'm in the gym, I stopped caring about that about maxing and crap like since high school but I'm intrigued. I do a lot of pull ups I wonder if i can pull my 230lb big donkey ass up with one hand....
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Good luck. Prepare to be humbled. After trying them, it's hard to imagine anyone getting 'em on their first try unless they're some kind of freak of nature.
 
One of the guys I learn from does calisthenics for the vast majority of his training. His name is Jesse Pawlak, nice enough dude but a former convict. He got a felony from back when marijuana was illegal in his state, then got 9 years in the pen for owning a gun with a felony.

Anywho, he's been livestreaming his routine for a year now on youtube, Jesse Pawlak Fast Energy if you want to look him up. It's about an hour in the morning and another hour at night. Morning routine is either a push, pull, or leg movement. Night routine tends to be active recovery, rice bucket, grip hangs, whatever.

He usually just sets a timer for 30 minutes, takes a deck of cards, flips them one at a time (aces and faces equal 10, joker too) and does the reps on the cards. In a deck of cards, that's 400 reps. Takes him like 17 minutes to do 400 reps of bodyweight squats, at a casual pace he can just about do 400 reps of dips in 30 minutes. Even has decent development on his legs in spite of using only bodyweight the vast majority of the time. Then he does some accessories for twenty or thirty minutes and stops.

Other thing about his style (or the style of the prison he was at), is that he only does half of the rep. So majority of the time, that would be like the bottom half rep of the pushup or the top half of the pullup. He claims it keeps all the tension on that particular muscle rather than going through the full range of motion and passing that tension from one group to the next. Hilariously, the science is catching up to this idea lately with lifters like sulek performing half rep dumbbell presses and such.

Standalone, it is obvious that this style of training works. For your average lifter, it is a nice change of pace to do something different for a while if you've been doing the same routine for months/years and you want to do something else.
 
Forgot to add.

His routine looks something like this.

Day 1 push

Day 2 pull

Day 3 legs or burpees

Day 4 push

Day 5 pull

Day 6 legs or burpees

Day 7 is a mystery, you have to be a channel member to see it.


So a sample routine would look like this

Everything not specified is just your standard 30 minutes time limit with the deck of cards. Over time you can do the whole deck in 30 minutes, keep the same exercise and just try to get it done faster, or perhaps use a slughtly more challenging variation (not necessarily recommended given the total volume is high).

Day 1 pushups
Triceps accessory for time, 5 to 10 minutes amrap (as many reps as possible)

Day 2 rows
Curl accessory for time, 5 to 10 minutes amrap

Day 3 burpees, 1 minute on 30 seconds off for 30 minutes to an hour. Intervals can be played with, the idea is to do more work over time as you get fitter.

Day 4 dips
hanging leg raises for time, maybe 5 or 10 minutes

Day 5 chins, varying grips
probably more rows, or curls, or band pulling exercise
RIce bucket for time, five or ten minutes, good recovery for grip and forearm

Day 6 bodyweight squats, 400 reps as fast as possible
Abs, crunches, horse stance or lunges if you want more leg pain.

Day 7, might as well rest
 
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