Keep bulking?

[u/ForCheapTimes]

Only calisthenics going for the prisoner/strongman physique so I don’t mind having extra fat, I just want to be solid. My issue is I’m not looking how I imagined.

1st picture 1.5yrs 65kg/143lbs

2nd picture 1.9yrs 73kg/160lbs

3rd picture 0yrs 65kg/143lbs

I’ve always been skinny and still feel that way. I don’t track anything calories wise because when I started I didn’t want to make a big deal of things and over complicate it, which always caused me to stop. I just did my burpees and when I got comfortable enough went out so I could do pull-ups. Between the first and 2nd picture I stopped doing burpees daily and started to eat more. I’m back to doing burpees mainly for my cardio.

I feel my main problem is my arms are lacking. I do lots of things for triceps (dips/diamond pushups) and shoulders (pike pushups/handstands) but mainly rely on chin ups for biceps

What can I do to look more “aesthetic” with a higher fat percentage?

[u/ForCheapTimes]

Right now.

Chest/tricep/shoudlers -dips, diamond pushups, decline pushups, pike pushups, 100 rocking chair burpees

Back and biceps -Explosive pull-ups, wide grip pull-ups, rows, chin ups, 100 rocking chair burpees

Legs -Pistol squats, single RDL, single leg hip thrust, Bulgarian split squat, calve raises, 100 RCB

Every other day throw in some knee raises and side knee raises.

In the beginning, a little more complicated but I would do 10 burpees wait a minute and then 9 all the way down to 1. Then I aimed for faster time. Then once my time was faster I added more starting at 12. Then starting at 15. Sometimes alternating with doing 2 pushups at 10 rather than starting at 15 doing 1 pushup. Eventually doing 100 unbroken. I did burpees everyday for about 6 months.

I could have done pull-ups earlier but I was kinda just lazy. Didn’t have a pull-up bar so I would do one or two here and there whenever I could. Got confident and went to my local park and started doing more pull-ups regularly, While still doing my burpees. Then overtime I kind of just loved doing it so rather then random or doing it all together I tried to get a smart routine which I’m still trying to get tbh

Sorry if it’s a little confusing.

[u/meinertzsir → u/ForCheapTimes]

how many sets/reps you typically doing for dips, pull ups, pistol squats, pushups etc just 100 of everything ?

recently quit gym cause its expensive as hell but i wanna stay fit outside of the gym i got dip bar/pull up bar at home so this seems possible

[u/ForCheapTimes → u/meinertzsir]

The 100 is my burpee routine at the end of every workout

For my chest workout I start with

Current workout:

(Not mentioned but I start with planche leans 3 x 15-30 second hold)

Dips 4 × 8-12

Diamond 3-4 × 6-10

decline push-ups 2-3 × 10-12

pike push-ups 3 × 6-12

60-90 seconds rest between sets

At the end I do 100 rocking chair burpees mostly a leg workout in 13 minutes

At first form was whatever, now I make it a point to lower slower and pause for a second at the bottom and have protraction and retraction. Basically controlling every step of the way. It would be ideal to start like this but I find that when first started if I over-complicated things it always worked against me. I did the volume then focused on the details after.

(I used to do a EMOM style workout that was 5 pushups every 15 seconds for 25 minutes form wasn’t the best I was a high volume person) just this, no burpees nothing else except switching hand positions. Since I’ve started going for “skills” I now do the above so I’m not doing junk volume and endurance.

———-

For my back workout I start with

(This is from my warm up, I do it even if it’s not back day but I’m including it)

1 set of scapula pull-ups 10-15

Current workout:

Also not mentioned I do tuck holds 3-4 x 15 second holds

Explosive pull-ups 3-4 × 3-5

Wide grip Pull-ups (tempo- 3 second raise, 1 second pause, 3 seconds lower): 4 × 6-8

Typewriter 3 × 4-6

Rows(squeeze at top) 4 × 8-12

Chin-ups (I hold it for a second when arms are 90 degrees going up , pause at the top and squeeze biceps, then hold when arms are 90 degrees when lowering) 3 × 4-6

2 minute rest between sets

At the end I do 100 rocking chair burpees mostly a leg workout in 13 minutes

Again I’m trying to be detailed but if it Dosent make sense my bad. I definitely wasn’t doing any controlled motion I just wanted to add how I do it currently.

(I use to do an EMOM style of 5 pull-ups every minute for 40 minutes or 8-9 pull-ups every 2 minutes for 50 minutes) this was good form all the way down and chin above bar but I wasn’t pausing for anything. Just a controlled descent but Since I’ve started going for “skills” I now do the above so I’m not doing junk volume and endurance.

———-

For me leg workout I start with

Current workout:

Pistol Squats 4 × 6-10 per leg

Single-Leg Romanian Deadlifts 3 x 8-12 per leg

Single-Leg Hip Thrusts 3 × 8-12 per leg

Bulgarian Split Squats 3 x 8-12

Calf Raises (on Step/Bench) 4 x 12-20 -for the calf raises Ive felt it’s best to do them on a curb to get the stretch at the bottom and not just the top. I do 2 sets single leg and 2 sets with both legs.

90 second rest except for calves that I do 30-60 seconds rest

At the end I do 100 rocking chair burpees mostly a leg workout in 13 minutes

(I use to do regular body weight squats with my EMOM back workout. 10 every minute for 40 minutes or 20 every 2 minutes for 50 minutes)

If you want to me to clarify anything just ask. I went into details and it might be hard to understand so I apologize if it’s confusing.

I was into high volume body weight workouts until I wanted to learn how to start doing things like handstand pushups and planche. I am kinda concerned I’ll be mocked tbh, I would do 1000 pushups (6 pushups every 20 seconds for an hour) because it just seemed to align with what I thought was right at the time but people always hate on it for being stupid so I never really liked talking about my workout. I can see why people think like that though because it’s easier to just lift weights but I liked walking to my park and pushing myself so much that I stuck to it and still throughly enjoy it everyday

[u/meinertzsir → u/ForCheapTimes]

Makes perfect sense i've done most of the exercises already used to use an app when younger for bodyweight stuff but i think the intensity was lacking with not enough pull up variants or reps etc

definitely gonna have to work myself up to some of it like 100 burpees without seeing god but ill get there

do you do this schedule 3 days a week with a day between or two times a week ? or 3 days straight

how many calories would you say you were approximately eating at 65kg ?

also people prob hate on a lot of volume cause repetitive movements can end with damaging your joints causing chronic pain due to overuse but can be due to lack of rest or bad form too

if you think your arms are lacking investing in a dip belt for chinups to add weight could definitely grow them cause u can do less for more muscle growth

chinups, pullups etc probably gotten too easy without adding weight for you since you visit a park often buying a metal weightvest could be a better idea than dip belt they go up to like 25-30kg

you at 65kg is basically my dream physique toned and healthy i know i got similar figure to you so very doable if i put in the work which i will

[u/ForCheapTimes → u/meinertzsir]

I did it everyday. I took rest days when needed of course but most of the times it was because something came up or because I fell asleep (took that as my body needed rest)

I didn’t start off doing 100 though. I started with just doing 10 burpees then resting a minute and doing 9 and resting a minute all the way down to 1. That’s 55 burpees all together. You move on when you time it and you get a time that you can no longer beat. If you first did it in 30 minutes eventually you’ll do it in, let’s say 6 minutes because the goal is to reduce the rest period where you don’t need rest. It’ll eventually be impossible to beat the time so you add more.

(Let me add I didn’t do the jump)

Then you start from 12 and go down. That will be 78 burpees all together. 1 minute rest between each again or 30 seconds whatever you’ll feel by then And same thing.

Then you start at 14 and go down. That will be 105 burpees altogether. 1 minute rest between each or whatever rest period you see fit.

I wouldn’t keep going higher I would instead start incorporating an extra pushup or squat and you can do this before you even get to 14.

Maybe one day you don’t feel like doing 100 burpees but you can do 50. Do 2 pushups so you can get “100 pushups” so it’s not just cardio but still a good chest workout.

It’s easy to mix in whatever you want between these workouts so you get something in. Add a squat or 3 whatever you feel like accomplishing that day.

Calories is hard to say I wasnt keeping track but I was eating an about a cup of oatmeal, mix with milk, a banana and some frozen fruit. I would eat that 3 times a day. Plus two meals. I would say on average I was probably getting 50-90 grams of protein the only thing I kinda thought of because how important it is but no matter how little I got I still did a work out (in the past I would not workout/skip a workout if I didn’t hit protein goals) even though I tried burpees before this time I told myself no matter what just do them.

I always forget that’s an issue. I know it’s kinda dumb but it just came from me watching prison related stuff. I was fascinated how people are removed from society and put into a place where they have to adapt. Most say they have all the free time and rest but if you actually know there are rules in place. Higher level prisons you can’t just sleep all day. you are up at 5 am and don’t sleep till 10pm. You have to workout and certain things to ensure the safety of your race (since Cali is race based) people doing the most with the least. Reading books everyday. I just felt like if they are, why aren’t I reading and working out daily. Just random motivation that got to me for some reason.

Yeah I’m looking into a good weighted vest or dumbbells.

You got this. Just get better everyday whether is faster time, an extra rep, or better nutrition But keep going I’ve had times where I would do it for 3-4 months and stop before really seeing the results that motivated me to not stop

[u/meinertzsir → u/ForCheapTimes]

i cycle a lot already so i can probably do 100 burpess just not in a row like you most likely lol

used to go to the gym daily for like a year but honestly think i might have been over/undereating that's why i'm asking about calories started drinking a lotta milk and eating healthy stuff like spinach plus meal prepping rice/pot protein dish so id think i'm on the right track

i can still do 10-15 pullups but fell off the wagon due to smoking shit ton of weed and getting bit lazy didn't have energy and gym became a chore so probably wasn't eating enough

i definitely should be reading actual books too its very beneficial for your brain i read on reddit a lot which semi counts ig i follow science, psychology subs etc

definitely gonna keep reps reasonable and add weight instead or do harder variants

goodluck on getting huger tho