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Heavier guys (250lbs+) good/decent at calisthenics/bodyweight lifts
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03-28-2023, 11:52 AM
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#1
- BallisLyfe247
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Heavier guys (250lbs+) good/decent at calisthenics/bodyweight lifts
Trying to see if i'm the only one having problems with this.
Specifically pretty much anything ab-related, my performance on sit-ups crunches etc. is embarrassing. Trying to go down to ideally 230-220ish but it's going atrociously slow (not holding a ton of fat so it's mostly muscle i gotta cut).
Doing decent on push pull and leg stuff overall, though my pull-ups get ugly FAST after 2-3 sets of 8-15reps
Run and swim times could definitely use alot of improvement also
Feedback from heavy guys who train mostly bodyweight and are good at it would be appreciated
Specifically pretty much anything ab-related, my performance on sit-ups crunches etc. is embarrassing. Trying to go down to ideally 230-220ish but it's going atrociously slow (not holding a ton of fat so it's mostly muscle i gotta cut).
Doing decent on push pull and leg stuff overall, though my pull-ups get ugly FAST after 2-3 sets of 8-15reps
Run and swim times could definitely use alot of improvement also
Feedback from heavy guys who train mostly bodyweight and are good at it would be appreciated
03-28-2023, 12:35 PM
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#2
- BallisLyfe247
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bump
03-28-2023, 12:42 PM
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#3
- Robmnrd
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Train them just like any other muscle group (srs)
Not sure why core strength training got so lost and fukked up over time. Nowadays everybody either wants to do none at all "But muh obliques will blow up so fast I look like a fat fukk boohoooooo", or will want to do long-azz rounds of stupid chit "50 crunches! 5 minute plank! Russian twists until your dikk falls off!!!"
Get on a decline, grab something 'heavy' (relative term) and do sets of 8-12 controlled reps. When that gets too easy, grab something heavier.
Nobody gained the ability to squat 315+ by doing sets of 20+ with 95lbs.
Nobodyactuallyblows their biceps up doing "21s" (big azz fukking eyeroll) with the 30lb curl bar.
If you're actually 250+ and lean, you should understand basic training principles better than most people. Apply them to your abs. When you can get on a decline and grab a 45plate and knock out 10 solid reps, you'll be able to do a fukkton of crunches or situps or whatever the fukk else you feel is important for whatever reason.
Not sure why core strength training got so lost and fukked up over time. Nowadays everybody either wants to do none at all "But muh obliques will blow up so fast I look like a fat fukk boohoooooo", or will want to do long-azz rounds of stupid chit "50 crunches! 5 minute plank! Russian twists until your dikk falls off!!!"
Get on a decline, grab something 'heavy' (relative term) and do sets of 8-12 controlled reps. When that gets too easy, grab something heavier.
Nobody gained the ability to squat 315+ by doing sets of 20+ with 95lbs.
Nobodyactuallyblows their biceps up doing "21s" (big azz fukking eyeroll) with the 30lb curl bar.
If you're actually 250+ and lean, you should understand basic training principles better than most people. Apply them to your abs. When you can get on a decline and grab a 45plate and knock out 10 solid reps, you'll be able to do a fukkton of crunches or situps or whatever the fukk else you feel is important for whatever reason.
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03-28-2023, 12:45 PM
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#4
03-28-2023, 12:48 PM
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#5
- BallisLyfe247
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Originally Posted By Robmnrd⏩
i used to be a bit lighter (240, 255 currently) and i'd do decline situps with weights, but now that i'm not aiming for hypertrophy anymore and i'm just trying to gain muscle endurance + drop weight, i dont think doing weighted situps would help, that's something i'd do if i had a bodybuilding goal and was trying to get thicker abs (feel free to respond if you disagree). i'm looking for exercises where i can at least hit 15-20+rep range and if i get to some ridiculous number then i'll add weight. far from that at the moment though.Train them just like any other muscle group (srs)
Not sure why core strength training got so lost and fukked up over time. Nowadays everybody either wants to do none at all "But muh obliques will blow up so fast I look like a fat fukk boohoooooo", or will want to do long-azz rounds of stupid chit "50 crunches! 5 minute plank! Russian twists until your dikk falls off!!!"
Get on a decline, grab something 'heavy' (relative term) and do sets of 8-12 controlled reps. When that gets too easy, grab something heavier.
Nobody gained the ability to squat 315+ by doing sets of 20+ with 95lbs.
Nobodyactuallyblows their biceps up doing "21s" (big azz fukking eyeroll) with the 30lb curl bar.
If you're actually 250+ and lean, you should understand basic training principles better than most people. Apply them to your abs. When you can get on a decline and grab a 45plate and knock out 10 solid reps, you'll be able to do a fukkton of crunches or situps or whatever the fukk else you feel is important for whatever reason.
Not sure why core strength training got so lost and fukked up over time. Nowadays everybody either wants to do none at all "But muh obliques will blow up so fast I look like a fat fukk boohoooooo", or will want to do long-azz rounds of stupid chit "50 crunches! 5 minute plank! Russian twists until your dikk falls off!!!"
Get on a decline, grab something 'heavy' (relative term) and do sets of 8-12 controlled reps. When that gets too easy, grab something heavier.
Nobody gained the ability to squat 315+ by doing sets of 20+ with 95lbs.
Nobodyactuallyblows their biceps up doing "21s" (big azz fukking eyeroll) with the 30lb curl bar.
If you're actually 250+ and lean, you should understand basic training principles better than most people. Apply them to your abs. When you can get on a decline and grab a 45plate and knock out 10 solid reps, you'll be able to do a fukkton of crunches or situps or whatever the fukk else you feel is important for whatever reason.
03-28-2023, 12:49 PM
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#6
- BallisLyfe247
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Originally Posted By Channel83⏩
yeah but i'm trying to get lighter, knock out more pullups, pushups, situps, better run and swim times, knees not hurting as much etc.15 pull ups at 250lbs body weight? You're doing OK mate srs.
03-28-2023, 12:59 PM
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#7
- Robmnrd
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Originally Posted By BallisLyfe247⏩
If you're natty and cutting weight, there is literally no chance of you inducing enough abdominal hypertrophy to negatively impact your aesthetics, or to create a thick waist in any direction.i used to be a bit lighter (240, 255 currently) and i'd do decline situps with weights, but now that i'm not aiming for hypertrophy anymore and i'm just trying to gain muscle endurance + drop weight, i dont think doing weighted situps would help, that's something i'd do if i had a bodybuilding goal and was trying to get thicker abs (feel free to respond if you disagree). i'm looking for exercises where i can at least hit 15-20+rep range and if i get to some ridiculous number then i'll add weight. far from that at the moment though.
If you can't currently manage to get 15+ reps ofcrunches, you need to be more honest with yourself about your current body composition and/or the strength of your abdomen/core (which would mean training for strengthiswhat you need).
The only other reason to not be able to hit a set of 15 crunches would be if your overallcardiois so bad that doing a movement that throws your breathing off slightly (like crunches) gets you winded and you can't finish. In that case you probably need to work on your cardio and breathing during sets of that type of exercise.
I don't want to sound harsh, but honestly some things just aren't adding up, OP. Either your body comp/cardio is genuinely a problem that you should quickly address, or your anterior core musculature is actually so weak that strength training for it should be a massive priority, and again, will not make you a thick-belly Strongman.
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03-28-2023, 01:08 PM
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#8
- BallisLyfe247
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Originally Posted By Robmnrd⏩
oh i can get way more than 15 crunches lol i meant i pick stuff that i can do AT LEAST in that rep range. though after sets 3-4 like i said it gets ugly quick.If you're natty and cutting weight, there is literally no chance of you inducing enough abdominal hypertrophy to negatively impact your aesthetics, or to create a thick waist in any direction.
If you can't currently manage to get 15+ reps ofcrunches, you need to be more honest with yourself about your current body composition and/or the strength of your abdomen/core (which would mean training for strengthiswhat you need).
The only other reason to not be able to hit a set of 15 crunches would be if your overallcardiois so bad that doing a movement that throws your breathing off slightly (like crunches) gets you winded and you can't finish. In that case you probably need to work on your cardio and breathing during sets of that type of exercise.
I don't want to sound harsh, but honestly some things just aren't adding up, OP. Either your body comp/cardio is genuinely a problem that you should quickly address, or your anterior core musculature is actually so weak that strength training for it should be a massive priority, and again, will not make you a thick-belly Strongman.
If you can't currently manage to get 15+ reps ofcrunches, you need to be more honest with yourself about your current body composition and/or the strength of your abdomen/core (which would mean training for strengthiswhat you need).
The only other reason to not be able to hit a set of 15 crunches would be if your overallcardiois so bad that doing a movement that throws your breathing off slightly (like crunches) gets you winded and you can't finish. In that case you probably need to work on your cardio and breathing during sets of that type of exercise.
I don't want to sound harsh, but honestly some things just aren't adding up, OP. Either your body comp/cardio is genuinely a problem that you should quickly address, or your anterior core musculature is actually so weak that strength training for it should be a massive priority, and again, will not make you a thick-belly Strongman.
03-28-2023, 01:13 PM
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#9
- Robmnrd
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Originally Posted By BallisLyfe247⏩
Your OP said your pull-ups get ugly, so if that was just a mistake and you meant to have it say your crunches/sit-ups get ugly after a few sets of 15+, then there may be a different conversation to be had.oh i can get way more than 15 crunches lol i meant i pick stuff that i can do AT LEAST in that rep range. though after sets 3-4 like i said it gets ugly quick.
What (specifically) is your goal? Not just 'get better' at that sort of thing, because that is way too broad of a statement.
If you don't have a clear goal in mind, then determining an effective course of action for improvement will be decidedly more difficult.
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03-28-2023, 01:15 PM
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#10
- steeler505
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03-28-2023, 01:16 PM
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#11
Originally Posted By BallisLyfe247⏩
All that stuff should improve the lighter you get i'd guess? Keep the protein level up in your diet, but cut overall calories, train higher rep ranges, endurance, etc.yeah but i'm trying to get lighter, knock out more pullups, pushups, situps, better run and swim times, knees not hurting as much etc.
Never been much over 200lbs so you're probably better off getting advices from a bigger dude.
The misc is full of them.
03-28-2023, 01:20 PM
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#12
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Originally Posted By Robmnrd⏩
both pullups and situps/crunches go to **** after the first few sets. my goal is 1) drop weight 2) significantly improve my reps on everything but specifically situps and pullups, my 2 biggest weak points. i was really curious to find out if there's guys on here about the same weight as me who struggle with those exercises, because that **** feels abnormally difficult to me.Your OP said your pull-ups get ugly, so if that was just a mistake and you meant to have it say your crunches/sit-ups get ugly after a few sets of 15+, then there may be a different conversation to be had.
What (specifically) is your goal? Not just 'get better' at that sort of thing, because that is way too broad of a statement.
If you don't have a clear goal in mind, then determining an effective course of action for improvement will be decidedly more difficult.
What (specifically) is your goal? Not just 'get better' at that sort of thing, because that is way too broad of a statement.
If you don't have a clear goal in mind, then determining an effective course of action for improvement will be decidedly more difficult.
03-28-2023, 01:24 PM
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#13
- AdvancedDreamer
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I feel like I’m browsing a thread from 2005. You have a good physique in your avatar. Just keep doing whatever you were doing then.
03-28-2023, 01:27 PM
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#14
- BallisLyfe247
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Originally Posted By AdvancedDreamer⏩
i was doing weights, eating like a pig, making my body stiff, less mobile and athletic, knees hurting if i run too long and cardio + swim times going to ****. i wanna be shredded and light now, goal physique would be something like zlatan ibrahimovic current shape.I feel like I’m browsing a thread from 2005. You have a good physique in your avatar. Just keep doing whatever you were doing then.
03-28-2023, 01:28 PM
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#15
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If that is you in the avi at over 250lbs and can do 3 sets of 15 pull ups why are you even trying to get advice from a bunch of skinny fat Indians?
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03-28-2023, 01:28 PM
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#16
- Robmnrd
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Originally Posted By BallisLyfe247⏩
You should know there will be effectively no correlation between increasing number of situps/pullups in a set and weight loss. The +2 burned calories per set will mean fukk-all, even over the long-term.both pullups and situps/crunches go to **** after the first few sets. my goal is 1) drop weight 2) significantly improve my reps on everything but specifically situps and pullups, my 2 biggest weak points. i was really curious to find out if there's guys on here about the same weight as me who struggle with those exercises, because that **** feels abnormally difficult to me.
So for goal 1: standard cutting measures. If you've never cut before, it will pay dividends to do some solid research on it. Additionally, recognize that it is in no way going to be connected to goal 2, other than the fact that most BW exercises simply become easier the lighter you get.
For goal 2: I will continue to suggest treating both of those things like any other movement. Additional frequency (how often do you do those things per week?), adding small incremental amounts of weight, and working on your sticking points. If you are hard-pressed and flat-out refuse to add weight to those movements, the only other solid suggestion I can make to increase number of reps when you arealreadydoing multiple sets of 15+reps would be slow-as-fukk incremental increases in number of reps. Law of diminishing returns applies to higher rep sets just like everything else.
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03-28-2023, 01:44 PM
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#17
- sooby
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if you're 250+ lbs and can do sets of 8-15 on pullups, you're pretty strong m8.
it's basically the equivalent of a 180 lb guy doing sets of 50-60 lbs of added weight for those sets/reps.
it's basically the equivalent of a 180 lb guy doing sets of 50-60 lbs of added weight for those sets/reps.
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03-28-2023, 02:09 PM
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#18
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Originally Posted By sooby⏩
its not too bad yeah but being heavy as fuk doesnt fit my fitness goals anymoreif you're 250+ lbs and can do sets of 8-15 on pullups, you're pretty strong m8.
it's basically the equivalent of a 180 lb guy doing sets of 50-60 lbs of added weight for those sets/reps.
it's basically the equivalent of a 180 lb guy doing sets of 50-60 lbs of added weight for those sets/reps.
Originally Posted By Robmnrd⏩
i cut once before yeah, appreciate the advice i'll keep that in mindYou should know there will be effectively no correlation between increasing number of situps/pullups in a set and weight loss. The +2 burned calories per set will mean fukk-all, even over the long-term.
So for goal 1: standard cutting measures. If you've never cut before, it will pay dividends to do some solid research on it. Additionally, recognize that it is in no way going to be connected to goal 2, other than the fact that most BW exercises simply become easier the lighter you get.
For goal 2: I will continue to suggest treating both of those things like any other movement. Additional frequency (how often do you do those things per week?), adding small incremental amounts of weight, and working on your sticking points. If you are hard-pressed and flat-out refuse to add weight to those movements, the only other solid suggestion I can make to increase number of reps when you arealreadydoing multiple sets of 15+reps would be slow-as-fukk incremental increases in number of reps. Law of diminishing returns applies to higher rep sets just like everything else.
So for goal 1: standard cutting measures. If you've never cut before, it will pay dividends to do some solid research on it. Additionally, recognize that it is in no way going to be connected to goal 2, other than the fact that most BW exercises simply become easier the lighter you get.
For goal 2: I will continue to suggest treating both of those things like any other movement. Additional frequency (how often do you do those things per week?), adding small incremental amounts of weight, and working on your sticking points. If you are hard-pressed and flat-out refuse to add weight to those movements, the only other solid suggestion I can make to increase number of reps when you arealreadydoing multiple sets of 15+reps would be slow-as-fukk incremental increases in number of reps. Law of diminishing returns applies to higher rep sets just like everything else.
03-28-2023, 02:22 PM
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Try intermittent fasting. It’ll be difficult at first but eventually you’ll get used to it. I’m a fan of the four hour window.
03-28-2023, 02:25 PM
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#20
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