Body Weight/No Supplements/Low Protein strength training

S

shafdude

0
16 year old athlete
5 feet 9.6 inches
6-8% Body fat
120 lbs
Pure ectomorph

I'm starting a new workout I created tomorrow. The purpose is to get strong for parkour so it's mainly upper body with jumping circuits. I will workout every other day and rest in between. I will not lift any weights except weighted pull ups with 30 lbs on my back. I will be on a diet consisting of barely 10% of my calories coming from protein, this would be around 75 grams of protein. I will eat 3000 calories daily. I will eat little meat. This plan might change however. I'm going to see how this goes and use the results from this program to make future decisions.

Feel free to post advice or feed back please.
 
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This is what I will follow tomorrow along with my diet. I will increase the duration of my stretches as I progress. I will also switch around the order and variation of the exercises to give it a twist every day. Lastly, I will add more and more plyometrics until it grows outside of the warm up.

The hardest part of the workout is going to be the last exercise which is leg extensions in the L sit position. L sits are already hard to hold for more than 10 secs so I'm definitely expecting a challenge. I'm looking to do this first thing in the morning before I eat my breakfast.

Workout Day 1 (Workout for Dec 30th, today's the 29th)

Warm up
Stretches
-15 second hold for each stretch
Stair step jumps
-6 reps (jump 5 steps for one rep)
Punch air
-1 minute
Joint warm up

Isometrics
Chest static contraction
Tricep static contraction
Abdominal static contraction

Static contraction is when you hold maximum muscular contraction for a good 5-15 seconds to maximize time under tension. There is no range of motion.

Upper body
Pull ups
-3x10, max 30 sec rest
Weighted chin ups
-3x4 with 30 lbs 40 sec rest
Trap focused pulls
-15x3 max 10 sec rest
Push ups
-3x15 max 20 sec rest
Leg extensions in L sit
-3x7 max 20 sec rest

I'm going to start on Monday because I'm still sore from my Friday endurance workout.
 
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jpcollins53 said:
what is the goal of this program?
Click to expand...

I want to be able to do stuff like one arm chin ups and front levers, and have more upper body strength for parkour and climbing. I do this as a hobby and I'm not on any teams.

When I first started I was getting excellent results but that was for strength. Once I started training for endurance I started getting sore muscles, this happened after endurance workouts only. I figured it was because my body was trying to build muscle but was not getting adequate amounts of nutrition to do so. So here I am trying to give my body better nutrition and endurance workouts to put on that muscle. If it wasn't for the soreness I might have not even been on here.

Goldfish said:
Hey shafdude, haven't seen you around the forums in a while. Welcome back. Why only 75g/day protein?
Click to expand...

Hi and thanks Goldfish, I'm going to be here for a while now, even after I'm done with this program.

To your question, it's because I want to be completely natural, I don't want any supplements or protein powders at all. I also want to limit my meat consumption as well. I know this is very little protein but this is an experiment. I know that If I do get results they will be in the very low range and I'm fine with that because my main goal is to get endurance for pull ups. I'm going to use this as a future reference, I will be posting my results here.

If I build muscle like this, I will record how much per month, the photos, and the weight gain and I will know for sure that I can still build muscle with low protein. If I don't I'm going to never attempt to build muscle again unless I have at least 150 grams of protein daily. I'm looking forward to the results.

Thanks for posting guys.
 
So today was my first workout for this program and all I can say is, I was surprised.
I'm so used to training with very high intensity using resistance very close to my 1 rep max that, I totally failed this workout.

After the warm up where I did the stair step jumps I already started breathing heavy. Once I started the regular pull ups everything was going fine and I did my first set of 10 with perfect form. After that set I failed the second set and missed it by a few reps and the third set was gone for sure. This struggle confirmed my doubt about the weighted pull ups. There was no way I was even doing one rep with 30 lbs on my back after that. I skipped the weighted pull ups and moved on to the trap focused pull ups. For this I completed the first set and the second set perfectly, the third set however I missed it by 5 reps and only did 10 reps. The push ups were easy for the first set and later got tough as well. I didn't finish my last two sets with full reps and only did 10 each. By now I was breathing heavy, and my body felt really heavy too. I didn't do the L sit leg extensions and instead I just held my L sit for 4 seconds without moving for the first two sets. However for the third set I held it for 10 seconds, legs were shaking like crazy on the last set.

Even though I failed so badly and did not do anywhere close to what I expected I'm glad I found this out now when I still have time. I will take this same workout make the reps smaller and use 15 lbs for my weighted chins instead of 30. The following workout is going to be my new workout for either tomorrow (If I feel energized) or Wednesday. By than I hope I'll be stronger than I was today.

Warm up
Stretches
15 second hold for each stretch
Stair step jumps
6 reps (jump 5 steps for one rep)
Punch air
1 minute
Joint warm up

Isometrics
Chest static contraction
Abdominal static contraction

Static contraction is when you hold maximum muscular contraction for a good 5-15 seconds to maximize time under tension. There is no range of motion.

Upper body
Weighted Pull ups
3x5 with 15 lbs 40 sec rest
Muscle up transition pull ups
2x8
Chin ups
3x8, max 30 sec rest
Trap focused pulls
12x3 max 10 sec rest
Push ups
3x10 max 30 sec rest
L sit static hold
8 seconds max 30 sec rest
 
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