Need advice and feedback on this workout?

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nothin

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So here is my predicament. I am a 17 year old guy, 5'9 and 130 lbs. I have no access to a gym, but I have a few dumbbells and a pull ups bar. Lately, I've been obsessing over bodyweight workouts but have been told they can only take you so far. So I comprised a workout right here and need some GOOD advice and feedback on it. How can I improve it? Does it suit my goals? Etc.

I am new to working out, so my goal is to gain 1.5 to 2 lbs of muscle per month. I don't really want to be "jacked", more just a ripped physique like Barstarzz or Bar Brothers.

Without further ado, here is my plan:

- 5 days a week, 2 days rest
- 40x3 sit ups
- 20x3 dips
- 10x3 pushups+20 lbs resistance
- 10x3 squats+50 lbs resistance
- 10x3 lunges+50 lbs resistance
- 5x3 pull ups+10 lbs resistance
- 5x3 chinups+10 lbs resistance
- 2 mile run
- 120 grams protein per day
- Lots of carbs and water

Any advice is really appreciated!
 
Calisthenics can be very good for overall health, but doing what you're doing 5 days a week isn't going to get you anywhere. You'll burn fat and probably get toned, given your diet is good, but you aren't going to really gain muscle for a number of reasons.

1)You aren't giving your body time to rest and recover. I only lift twice a week, maybe three depending on the routine I'm doing.

2)You have to eat to gain weight. Muscles don't just pop up out of no where. You have to eat more than you burn in a day to gain size.

3)You need to lift weight to gain weight. 50lb dumb bells are only going to get you so far. Google "Homemade weights". You'd be surprised what you can do with some buckets of sand, rope and a solid metal rod.

4)Be prepared to add some fat. Like I said, you need to eat to gain weight. This is going to include some fat. That's just the way it works. Newbies to lifting can make some gains in the 6 months or so, but after that, when your body gets used to it, you're going to have to eat more and more. It's not as easy as "getting ripped" and that's it. Everybody would look good if that were the case.

5)It's not just a matter of eating protein. You have to have carbs and fats in your diet. Your body needs this stuff. Google "Calculate my macros" and start reading up.

Now, having said all that, you may very well develop some decent muscle tone with the routine you're on. Lord knows you're going to burn fat, if your diet is in check that is. But don't keep doing that and get upset 6 months from now when you haven't seen any significant difference. Trust me. We were all new to this at some point.
 
JustinRVA said:
Calisthenics can be very good for overall health, but doing what you're doing 5 days a week isn't going to get you anywhere. You'll burn fat and probably get toned, given your diet is good, but you aren't going to really gain muscle for a number of reasons.

1)You aren't giving your body time to rest and recover. I only lift twice a week, maybe three depending on the routine I'm doing.

2)You have to eat to gain weight. Muscles don't just pop up out of no where. You have to eat more than you burn in a day to gain size.

3)You need to lift weight to gain weight. 50lb dumb bells are only going to get you so far. Google "Homemade weights". You'd be surprised what you can do with some buckets of sand, rope and a solid metal rod.

4)Be prepared to add some fat. Like I said, you need to eat to gain weight. This is going to include some fat. That's just the way it works. Newbies to lifting can make some gains in the 6 months or so, but after that, when your body gets used to it, you're going to have to eat more and more. It's not as easy as "getting ripped" and that's it. Everybody would look good if that were the case.

5)It's not just a matter of eating protein. You have to have carbs and fats in your diet. Your body needs this stuff. Google "Calculate my macros" and start reading up.

Now, having said all that, you may very well develop some decent muscle tone with the routine you're on. Lord knows you're going to burn fat, if your diet is in check that is. But don't keep doing that and get upset 6 months from now when you haven't seen any significant difference. Trust me. We were all new to this at some point.
Click to expand...

Callisthenics is purely bodyweight exercises. I am adding resistance to them.

1. I guess I can add revolutions and make it 3 times a week instead.

2. I already know that, I just didn't mention above I am going for +3000 calories a day with lots of protein, carbs, and good fats.

3. Look at people like Barstarzz. They use NO weights, vests, etc. and they are still ripped. Like I said, I'm not going for that huge bodybuilder look, just more like the Barstarzz.

I hear of people getting ripped PURELY from bodyweight exercises (and obviously good eating). I am doing this PLUS adding resistance, so I don't really see why my goals aren't achievable...
 
I'm perfectly aware of what callisthenics are. You asked for advice, and you got advice.

Do you even know what your TDEE is? 3,000 cals a day could be entirely too much for you, but you don't know that.

You also stated that you want to add 1.5/2lbs a month in muscle, but you don't want that "body builder" look?? Guess what, natty body builders don't add 1.5/2lbs a month in lean muscle a month. Start juicing if you're looking for gains like that.

You also have to take into consideration, genetics. No two people are made the same. You're going to waste a whole lot of time walking around trying to look like somebody else or trying to make their way of doing it work for you, even if your body just won't let it happen. I'm 6'5, and I wanted huge shoulders and big arms forever, but that just ain't going to happen the way I want it to because of the way I'm built. I'll never look as full as a guy that's 5'10 because I have such a huge frame, so I stopped worrying about all that and started worrying about myself and my gains and I've had much more peace in the gym since then.

You just want validation that the way you want to do it is going to work. It may or it may not. Trial and error, buddy.
 
you can choose TRX to exercise
 
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