iam a wagie who works 12 hours a day and only have like about an hour to do work out i mainly do pushup pullup and squats and eating okay-ishly while using supliments
been doing this for about 1.5 to 2 years i got a good lean physique by now but my physical strength is still lacking alot
what am i doing wrong anons?
weighted vest + eat protein
You need to progress
>day = 24hrs
>work = 12hrs
>sleep = 8hrs
That's 4 hours spare anon. What are you doing with the rest of the time.
in those 4 hours i work out eat dinner and just rest a tiny bit maybe shower if i get stinky uwu
3 hours for commuting and eating really isn't that much anon
You're supposed to follow a progression instead of doing the same exercises all the time. Just like you would add weights if you would train in a gym, but honestly even when doing it right it is still a meme if you can afford a gym membership.
mental stress does take a toll on your testosterone levels and working for 12 hours a day does sound like a lot of stress.
either find a way to destress or find a different job
this might sound a bad idea but i distress my self and get testosterone boost from having a buff of a cigar with a nice coffee as a pre-workout
but it gives me boost as long as i dont buzz myself up with the nicotine overdose
Sketch a simple program, divide push, pull
Ill sketch one out, idk your fitnesslevel, so I'll bang some random numbers
Pull day:
Shrugs on bar 10x3 (them serrastus and ab activation)
Pull ups 8x5 (the next easier variation => chin up => rows, decrease reps if you need)
Max deadhang
Push day:
Wall push up/pike push up 5x5
Push ups 8x5
Tricep extension 5x5
Abs (do this for every workout)
Russian twist 20x2 (old a weight in hands)
Obligue crunch 20x2 (20x2 per side)
Crunch non retarded form 20x2 (you contract abs only enough for your shoulder blade to not touch the ground, then back down)
Also, you could add a bit of legs with some pliometric shit (explosive exercises) for ez gains, split squat, jumping squat, lounges yada yada
my routine is kind of more brutal
i do a whole week either pull up or push-up or mix of two and other week just leg mostly squat and calved raise
till i get tired bored or feel like utter shit
>12 hours a day
What the fuck, why?
thats what wagies do
progressive overload, basically, if you can do more than 20 pushups, switch to a harder variation, like typewritter pushups, one arm pushups.... Doing squats for strenght and hyperthrophy is dumb, do pistol squats for example.
How to progress in pull ups? I've plateaud at max 9 reps over a month now. Should I do low rep heavy weight sets
9reps? 100 push ups, 100 sit-ups, 100 squads and a 10km run each day wil get you there. This is my routine and my current body is pic related
Honestly Op, just eating right, doing 50 pushups and 25 pullups in the morning would help you tighten up until it becomes too easy
BUT I WANT TO SURPRASS MY BOOMER FATHER!!!
If he isn't doing anything then you'll surpass him in weeks.
i made this thread yesterday here so it explains my situation correctly
boomers have super powers, my dad is strong af
so it is really over for us
In order to gain strength you need to do strength training 2 - 6 reps, 85% 1RM
>get excited about a calisthenics move
>figure i'm fairly fit, should be able to at least make a start on it
>struggle so much more than i expect
>remember i'm a woman (a natal one at that)
>realise i've never seen a woman do this
is it over?
why live?
Calisthenics is the opposite of a meme, don't be gaslit by this board, if anything weightlifting is the meme, seeing as weightlifting as we know it was invented in the modern period by the israelite Eugen Sandow, and like many of the products of modernity is useless, expensive and creates mental and physical problems.
Calisthenics is ancient, useful for all the good activities you'd ever want to do including sex and warfare.
Before anyone mentions halteres to cope they were used in a similar manner to weighted calisthenics are today.
You can get a workout done at the gym in 45 minutes that's better than 3 hours of calisthenics. You honestly have no excuse