Trying to get in Shape...

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Ploofafa

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I had attempted posting here once before, and regardless of how events may have progressed, I would like to try again. (*I had taken such previous suggestions into consideration, whether they were truly helpful, or not.)

Let me begin by saying, Happy New Year! :)

Now, I am a tall and skinny sort of fellow, so skinny in fact that you can more or less see my bones. Thus, my problem. I have no equipment to work out with, whatsoever, aside from my own body, of course. I am looking for a workout that can help me to put some muscle on this skeleton I call a body. =P

I am at your mercy, oh wise and experienced fitness forum goers. I thank you all for reading this, and furthermore for any assistance you may provide.
 
You dont need much equipment
push ups- use differnt variations to increase difficulty, Pull ups, handstand presses, chair dips, Tabata squats. Use these core exercises and add a few add ons like abs, resistance tubing stuff. Do 3-4 circuits a week varying the order of exercises and perform untill failure and in 6 weeks you will have beginnings of a different body
 
I should like not to be pushy, and I appreciate the information given to me thus far, (Thank you nails!) however I know not of how to compose a workout routine. Would it be possible for anyone to develop a beginner one for me, that I may later increase in magnitude?
 
Tabata technique is one that can help a lot of people build essential strength in many different exercises.

You can use thise technique on any exercise, it goes as follows.
20 seconds of work 10 seconds of rest, that makes one round, and do it 8 times. It will be difficult, and it will push you, but done consistantly, you will see improvements.

And easy type split you could do could look something like this.
DAY 1
Tabata pushups and pullups
20secs pushups 10 sec rest
20 secs pullups 10 sec rest thats one round, repeat 8 times.
DAY 2
Tabata burpies and crunches
Same as above
DAY 3
Tabata squats and leg lifts
DAY 4
Rest and then repeat cycle.

This whole routine can be done at your home, with just a pullup bar. You could do this for several months straight and probably see improvements everytime you did it. You could change out burpies for jump rope if you have one, crunches for leg lifts, stuff like that. You dont need to do anything like curls or anything with a program like this, because its meant more as a full body workout, which it seems that you need. You could also add running to it if you wish, but make sure you give yourself that rest day, and eat yourself some good food.

EDIT: Also if you cannot do pushups through the whole exercise, switch to knee pushups. Pullups, switch to bent arm hangs. If you try jumping pullups, release the bar when you reach the top because doing too many negative pullups can be damaging to your muscles. You can get pullup bars at any sportmart, academy, ****s or the like for around 20 bucks.
 
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DAY 1
Tabata pushups and pullups
20secs pushups 10 sec rest
20 secs pullups 10 sec rest thats one round, repeat 8 times.
DAY 2
Tabata burpies and crunches
Same as above
DAY 3
Tabata squats and leg lifts
DAY 4
Rest and then repeat cycle.

I think kiba has got it right there - this would be the same sort of thing I would suggest. The one thing I would add would be to do some core stability- 2-3 times a week I would suggest performing the plank, left side plank, Left 1 leg bridge, right 1 leg bridge, Right side plank.
Remember not to worry about training 'muscles' you are training movement patterns (compound movements). You do not need to do bicep curl and stuff likr that.
5-10 push ups is pretty weak, but it is quite an exciting point to start training from, because you will make such huge gains. I reckon if you were to follow this program and have a decent diet with lots of protein you will completely change your body in a couple of months!
 
You can usually get on one with a good set of vise grips. Clamp it on at tightly as you can and twist it out. If that doesn't work, time to drill it out.
 
g8r80 said:
Why is that? Any literature?
Click to expand...

Here is a list of Rhabdo cases/discussions on Crossfit.
CrossFit Discussion Board - Search Results of the people who have suffered a case of Rhabdomyolysis - Wikipedia, the free encyclopedia have been beginners with very little base strength. Then they do a workout that has a lot of pull ups in it without scaling and do a lot of jumping pullups and dont let themselves fall from the top. By doing the massive volume of negatives on the untrained muscles sometimes causes rhabdo, which is some cases can cause kidney failure and death.

I warn this to new people looking to do pullups because its easy to push yourself while you are doing it, but doing it wrong, too many times is always a recipe for injury. If you are going to do jumping pullups it is recommended that you use the jump to assist your pull to the top and then release the bar and drop back to the ground.

Trying to help people out and trying to keep them helping healthy is a delicate balance, especially when i cant see what they are actually doing, and i always throw in my warnings because then they have their warning and cant come back at me.
 
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