I am 13 years old 168cm tall and weight 49 kg. I train Tuesday,Friday and Sunday. For breakfast I eat 3 eggs, corn flakes with milk and bread. THats 1000 kcal. I eat ~3000 kcal the day. I am Ectomorph and have a good core,legs and chest, but I cant do more than 1 pull-up! Today I did lvl 5. Have you got any tpps for doing more pullups? IS my nutrition okay? Will I gain weight? I have a 8-pack, thats genetic right? Should I do Maximumstrenght at the end of some sets or wont I grow othwise anymore? Wil I still grow? Should I do squatsbecause of my spy in this age? Should I change smth at the workoutplan from Chris? Do you think a power station is useful?
I know that these were many question but I hope you can help me :)
Love u guys <3
Salute!
Whoa whoa whoa hold on dude.. So many questions lol.
Firstly, why do you train Tuesday then take 2 days break then Friday then 1 day break then Sunday then 1 day break then Tuesday and so on. I mean it's a little strange that you take 2 days break. If it's for time or something like that ok, but if you're doing a full body workout, do it every second day, although I'm not gonna question that, if it works for you fine, but I think you need to workout more frequently. Or if you were planning to gradually increase the frequency/consistency, then that's fine.
For pull ups, keep doing negative pull ups and pull up holds and be patient. I know it's frustrating but if you give up you'll never your first pull up, and then more. So if you can already do 1 pull up, keep doing level 4-5. There's no secret, it's a game of patience, hard work and dedication.
I don't know if your nutrition is okay since you only showed your breakfast which is pretty good, but I think you should possibly replace corn flakes with oatmeal for health and more nutrients.
If you don't gain weight during 1 month, that means you're simply not eating enough so you should eat a bit more. Although from your stats, 3000 calories should be enough imo.
Great that you have an 8-pack, yes, the number (6-pack or 8-pack or 4-pack) is genetics based, the definition is body fat % based.
What do you mean Maximumstrenght?
For the squats, I don't have a definite answer, but for that matter bodyweight squats are a lot better than weighed squats at the gym..
Calisthenics Unity program designed to progress, gain muscle & strength. You can make minimal changes (instead of doing push first you do pull or something similar), adding an extra exercise is fine, but any major changes like changing numbers (sets & reps) just so you can finish a level shouldn't be your concern, it's designed like that and you should follow it. Although don't get me wrong it's a very flexible program and you can adjust it however you want if you know what I mean.
Yeah a power station is useful, if you are able to do muscle ups on it, even better. Doesn't really matter where you train as long as you can do the exercises with a proper form. Some people even use trees as a pull up bar and like me, two chairs as a dip bar haha :)
Hopefully I helped you. Salute!
I think gligor got everything coverd, about the pull ups, I have the same problem. I can do over 15 dips in a row but no more then 3/4 pull ups. So 2 days ago I started a pull up challenge. Im doing 50 pull ups a day for now, and I will progress until I could reach 75-100 pull ups. So if there is a big diffrence in your pull to your push, I recommend you to do the same. Good luck 💪
Firts of all Thank you so much!
Okay, i didn't like to train on thursday because the time is short but I'll ook for a solution.
I build up my nutrition like this. In the morning I wake up at 5 o'clock ( I go to bed at 9-10pm) and shower cold. Then I make breakfast (What I told you) and do my other stuff. After school I try to eat something for lunch and later for dinner. I look how much calories I get but I don't count themone by one. Iam definitely eating enough, altough the nutrition isn't a real problem because I am eating healthy since a year. I don't have fat :D (gonna test it soon and find out my bodyfat%) I mean that squats use your spy and I shouldn't do things which effect my spy, because otherwise I won't grow anymore :(
I don't want to change the program much, I just wanted to make the lvl's a little bit harder for my other musclegroups, because I will be stuck at those pull-ups for a while.
I'am living in germany and it's really cold so I wanna work out inside, but I won't go the gym ;)
By the way I'am like a super motivated guy, I never give up.
No matter how bad it is! No matter how bad it gets! I'am ging to make it!
Salute!
That's great man, I'm glad you've joined. Good answers from Gligor and Yam, although I will say this: try to get as much sleep as possible(trust me, at your age, you need it). Also, try to have a high protein meal on dinner and have some low fat high protein Greek yogurt before going to sleep. That'll keep you from losing gains at night. Do the burnout sets so that you reach hypertrophy, your muscles will grow even more. You won't notice the change right away, but you will notice it. Keep going hard, and keep going at it. And most importantly, remember................BE THE BEST YOU CAN BE!!! Calisthenics Unity ALL DAY EVERYDAY!!! Salute!!!
Okay, it's super nice to hear smth from you boss :)
I wanna go to bed after 8.30 and want at least to stay up at 6 o'clock.
That because I study short before I go to bed and in the Morning I want to study again.
What about this:
You know my breakfast
lunch: vegtebales and carbs
dinner: high protein, vegtebales, carbs
Before-Bed-Snack: yogurt 8what could I use instead, because I don't want it everyday)
I do the burnout sets. I am stuck at lvl 5 because I first want to improve my pull-strengh. But there is only one pushburnout at lvl 4, so should I put a core,push.leg.pull burnout into those lvl's?
I'am noticing that I'am fit and gaining stengh!
BE THE BEST YOU CAN BE!!! Calisthenics Unity ALL DAY EVERYDAY!!! Salute!!!
Well, your diet sounds pretty good, I really don't know what Greek yogurts they might have over there in Germany, but just make sure you get the highest on protein and lowest on fat/sugar. Only I f you can because some are extremely expensive(so whatever works best for you). You can do burnout routines on every muscle group if you want, that's up to you(I do recommend it though). Keep going at it man, can't wait to hear your progress!
P.S. Chris is the Boss😎
Firstly the curls, it's not a bad thing to add.
Secondly, the pull ups. No, you shouldn't do the same muscle group every day. That's why we do full body workouts every SECOND day, not every day. So if you're doing splits you should do Pull every second day, or however you're doing splits, just make sure you're giving your muscles a day full of rest. That's better for muscle strength & growth. About it being clever, 2 days of rest kinda makes up for it but not really, just stick to the basic I guess. I mean you could try it but I'm not going with it. And improving pull ups takes a long time, don't worry.
Okay, I wont do a split, thank you
Apreciate it
No no, you can do splits man. You just need to rest the muscle group that you're doing, 1 day rest like this:
Monday: Push & pull
Tuesday: Legs & Core (You rest Push & Pull)
Wednesday: Push & Pull (You rest Legs & core)
and so on.
In a full body you do:
Monday: Full body
Tuesday: Rest all muscle groups
repeat.
Exactly
I know how to do a Split, nur thanks😀
Hey max :-)
What is a power station? i have absolutely no clue :-D
and it is a plessure to read about your progress :-) i am proud brother
Trank you☺️
So, you Can google it to See a picture
It is a big thing (2,30m) where a pull-up-bar is in top, in the middle theres a thing for your back and there are to bars coming out. You can do leg and knee raises there. On the end you can also do dips. It is a multifunctional big thing for calisthenics😂😅
Trank you☺️
So, you Can google it to See a picture
It is a big thing (2,30m) where a pull-up-bar is in top, in the middle theres a thing for your back and there are to bars coming out. You can do leg and knee raises there. On the end you can also do dips. It is a multifunctional big thing for calisthenics😂😅