Beginner Bodyweight Routine Essentials

[@ohigetjokes]

This was it. After going through DOZENS and DOZENS of videos all over KZbin, finally a beginner's approach that makes sense! Thanks for this, so glad I found you!

[@RedDeltaProject]

Glad I could help, by all means hit me up at [e-mail] if you have any questions I can help with.

[@vittoriocessari3203]

I can’t emphasize more the independence you teach! Congrats! I am lucky to find you! Vittorio the farmer Cheers!

[@samgoodwin89]

You're a great coach. I'm starting today! I already have good discipline with other exercise so hopefully I can be consistent with this :)

[@fahadus]

Just discovered this guy. Instant fan... Just curious, how're you doing now?

[@carlosgonzalezbarco4026]

Sam Goodwin .

[@rcaw75]

just so much useful info in a 5 min video- fantastic

[@RedDeltaProject]

That's how I roll, all killer no filler :)

[@robbyclark6915]

read a guy's beginner workout online that said : 10x pullups, 10x chinups, 20x pushups, 20x dips and a few other un realistic reps for a couple other exercises, to be done in a circut fashion for 3 rounds. if i could do that i wouldn't be looking for a good beginner routine?

[@bobdole27]

Damn I can barely do 5 chin ups or even a pull up....

[@theroamingronin3199]

Simple as hell I love it brilliant video just what I needed

[@jaimecolon6575]

I know this is an old video, however it is new to me. I was a soldier for about 9 years, i love calisthenics, however i was hurt hence why i not a soldier, im trying to get back into slowly and all your videos and explanations are helping me so much. Honestly was going to give up until i saw a video that Alan Roberts mentioned you. So keep up all the great work and thank you!

[@RedDeltaProject]

My pleasure and privilidge to help you Jaime and thank you very much for your service. Please reach out to me [e-mail] anytime I can be of help to you.

[@billyray3565]

I want to start off by saying this is one of my favorite channels on KZbin. I would like to start a discussion of a philosophy of mine that differs from yours on this topic. I train a small amount of pushing and pulling movements three times a week. I do not hold a rep range or keep a log. I do each rep slow and controlled until I physically can not do anymore for that set. I perform two sets for each exercise and take a full rest between each set and exercise. A full rest is however long it takes you to get somewhere between 80 or 90 percent of your strength back. I never stop moving while resting. I walk during this period. I haven't been doing this for long enough to see if it works or not. What are your thoughts?

[@RedDeltaProject]

I think this approach can certainly work, no question about it. It's worked for me and for many people. I've found that while it does work, it plateaus faster and doesn't produce as much progress in the long run. You're basing your training around what how you feel about the exercise, which is important, but the mind seeks comfort and balance so it tends to self regulate you back into a state of balance by subconsciously altering your training so it's not too stressful. Things like the log and regulated timing can help nudge your mind out of that comfort zone and keep you moving forward.

[@zenmaster9223]

When i clicked on the video & saw routine on the board, I was going to close the video. But I waited for next 5 seconds & I'm glad. Amazing coach. True fitness :)

[@RedDeltaProject]

Thank you for your tenacity and patient QP, it's much appreciated. As a reward, feel free to send me an email with your current routine along with your goals and I'll give it a few tweaks to be best for you personally ([e-mail])

[@hectorvazquez3382]

This is the truth.thank you sir. Highly appreciated

[@RedDeltaProject]

You're more than welcome Hector Vazquez and thank you very much for watching :) Best of luck in your training and be sure to reach out if you have any questions.

[@paulburgess1195]

absolutely, great info.

[@fareszxc]

You are a life saver

[@scoopfitness4672]

Great video

[@b3astpwn]

You deserve so much more... Theough the amount of videos out there that at ive watched...theyre all literal nonsense...imo...now that ive watched this video, i can definitely understand that theyre trash compared to this video!!! They give set in stone routines, that exolain nothing about progression and consistency, yet this one fldoes much more...much much more! Im so glad ive found this channel, i cam understand now that inshouldnt judge a book by its cover. Those vids out there that have over 2m views, and like...50k likes or some shit...idk...it didnt work for me. But this video, i can understand thoroughly all of the key aspects of actually beginning! Trial & error, find whats best, and progression will be the determining factor of my results! ...so far at least...beginners and all Thanks so muchhh!!

[@bertomind8785]

Excellent video. Keep up the good work!

[@topsysdad1]

Convinced my wife about the value and injury free gains she can get from "starting" convict conditioning. We went away on holiday and she watched me doing all my convict conditioning on a beach. Loving this info

[@RedDeltaProject]

Very nice. The family that trains together.......

[@ClashWithLiam]

Exact thing I needed, thanks a lot!

[@Diamondwhytee]

Progression!! Thank you red delta.. 5 star

[@RedDeltaProject]

Thank you sir!

[@fleaglin]

ahaha exactly! I just started with 5 pullups 10 pushups 5 dips and keep repeating till i fail..small numbers yeah i know but i'm increasing them slowly

[@manashichetia2725]

Great

[@KungFuChopstick]

Iam quite sure that you still can do the same type of Push Ups to gain Strength and Hypertrophy but you have to increase Volume over time. Take Hannibal for King as an example: He did Pull ups, Dips, and Push Ups for 20 years daily. And he says he still gains mass and strength from the same exercises but he does it 2-3 hours daily.

[@RedDeltaProject]

There is certainly something to be said for that kind of volume. Hershel Walker had a similar approach.

[@tjr930]

But.. idk what moves I should do... idk anything

[@ondrej1893]

2 sets, once every 3 days: Squats, Straight Bridges, Pike Push Ups, Leg Raises, Push Ups a)Is it balanced? Do you know any no-equipment move that would substitute pullups? b) I want to do this "forever" and just change range of movement and timing in easy/difficult positions. Because squat is "beginner exercise" but when you do it right people who squat 400 pounds struggle to do 8 bodyweight squats. Thank You.

[@ondrej1893]

+Ondřej Tureček Now, I don't really wanna include Pullups(equipment), so I could stop doing Pike Push Ups and just do the "Big 4" of Squats, Push Ups, Bridges, Leg Raises to keep it balanced and withing reasonable amount of 2 sets, 4 exercises. My goal is hypertrophy.

[@donaldfelix331]

There are some floor moves to work your back - consider the "thumbs up" exercise.

[@Shou_uohS]

You're the man

[@knotwilg3596]

Well, I have a question: from the numbers I usually see, I gather that I have strong legs, quite strong abs, weak arms and back. I can squat or lunge 50 times in a row easily. Same for crunches. I can't do a single pull up. If I were blissfully unaware of what's normal, and follow your advice, then I'd move into heavier leg exercises while keeping it calm on the upper side; as a result the gap may widen even more. So the question is: should I try bringing balance by concentrating more on what seems to be weak, or should I develop all body parts, because eventually there's a limit to everything and those limits will balance things out by themselves.

[@RedDeltaProject]

Good question, I would just progress each area as you can. in time, you'll probably find they balance themselves out.

[@i_love_crpg]

If i cant even do one pull up i can do australian pull ups right?

[@xxEyelessificationxx]

Yes

[@IBkochman]

Matt, do you have any advise for evaluating your current fitness level, so you know what level of exercises are best to start with?

[@RedDeltaProject]

There are a lot of things to consider especially when it comes to BW training since there are so many factors involved. I would simply start with easier moves in Convict Conditioning and then work your way up and see which ones are more challenging and in what ways. The important thing is to start at some point, maybe a modest level of challenge and then move forward.

[@Bradleersmith]

really great video do u want to challenge me in a push competition

[@RedDeltaProject]

You're on! First one to a single arm push-up wins!

[@Bradleersmith]

+RedDeltaProject OK I will post a video on my channel and 2morrow and show you what I am made of.......

[@tallwaters9708]

Mark do you really think that you have to do pull ups twice a week? What if I did step 7 pull ups on Monday and horizontal rows on Friday. Then I did push ups on Wednesday and dips/handstands on Friday? I suppose I could do some consolidation training on pull ups if it might help? It's so hard to know lol, I'll just have to try it and see I guess. The reason I ask is because I seem to notice better results training pull ups twice a week, but I've never tried once a week with horizontal rows before.

[@regprofant6984]

I know you like convict conditioning but what about the naked warrior by Pavlov? I as of yet not gotten either

[@RedDeltaProject]

CC is a bit more complete as NW covers primarily the single arm push up and pistol squat. I would firsst look at CC and then supplement with NW

[@jamesgilmore1684]

What bodyweight exercises do I do if I can't do pullups

[@RedDeltaProject]

There's a lot you can still do, rows and jack-knife pull-ups are a great option. Check out this video to learn more: kzbin.info/www/bejne/i6GlYamim6Z1g5I

[@jake_runs_the_world]

You're soo genuine bro

[@keinnin3304]

Sometimes I feel distracted and lost ...I skip my workout days as I don't see much result ..result is skipping 20- 1month. .then again I get boosted up ... How to tackle this ...I am always worried about proper exercises and training, nutrition , stress , work .. Sometimes I feel I should join proper calisthenics programs for maximum overall development ...

[@RedDeltaProject]

I know how you feel. The most effective element in any diet or workout program is consistency. Without sticking to a plan nothing really works no matter how great it is. it's a good idea to a) get a plan (most any plan will do) b) commit to it for at least 3-4 months c) Keep a log and work to improve your numbers.

[@justinpollock1321]

Well what is full body tension?

[@justinpollock1321]

International chest day

[@chuan2817]

Hey wait a minute, If I'm doing Full body how many moves should I choose for each Big muscle Group (Leg,Back,Chest,Abs,Shoulder,Arm). And For Split As well (How many moves for splits) (PS: Suppose full body should have less moves per Group Muscle right?)

[@chuan2817]

And for the Log Part When Should I change my Move If is too easy for me ? 12 Rep on 3 sets?

[@RedDeltaProject]

I use about one move per muscle group. Maybe two if I'm feeling good. I look at all general moves as being pretty much the same anyway. Rows and pull ups are about the same. Dips, push ups, lunges and squats ect. Upgrading technique can be done at anytime you like, but around 12-15 reps is a good general idea of when to move to a harder move.

[@chuan2817]

I see, thanks a lot again

[@yotamsho8597]

wait, what does 2-3 times a week 2- 3 sets mean 3 days a week in which I do 3 sets of an exercise in each of those days or does it mean to train 2-3 times a week and once a week hit 2-3 sets of an exercise?

[@RedDeltaProject]

Yep it's doing the same type of exercise for 2-3 sets 2-3 times a week.

[@yotamsho8597]

+RedDeltaProject that sounds like a lot in terms of volume if I spread all my sets 2-3 times during the week. I do sort of a push, pull legs routine. for example i do let's say 3 sets of knee pushups, 3 sets calf raises then do 2 sets of chair dips and maybe finish off with a knee pushup isometric hold to "failure". I don't do any other type of Pushup movement during the rest of the week, does this "push" day I do count as 2-3 times 2-3 sets of a type of exercise?

[@RedDeltaProject]

It might be a bit of volume so you're welcome to scale back. Some people like more some like less. I find more experienced athletes do better with less volume.

[@yotamsho8597]

So let's say 3 set on Monday and 2 sets on Friday? Instead of around 5 sets in one day?

[@yotamsho8597]

Or 3 sets on Monday and that's it for the week?

[@zavierhong41]

I'm a smart cookie 🍪

[@JH-qy8no]

You remind me of Lex Luther in "Dawn of JUSTICE."

[@RedDeltaProject]

Lex was my second cousin's brother's best friends uncle. We we very close until he got all "I'm gonna take over the world" and stuff.

[@richardsnow1753]

"Smart cooky"....hhhhh

[@CEPTime2Entertain]

Your information is great, but you lack the entertainment value that will make this channel sore! i think channels like this need to push them

[@samgoodwin89]

Interesting. I actually find him great to listen to. To each their own :)

[@EleusinianDionysus]

Entertainment is not what we are here for, I believe he wants to help people that want help, not to be entertained

[@redlightmax]

Jamie Jackson "...but you lack the entertainment value that will make this channel sore!" Why would he want his channel to be sore? Wouldn't he prefer to make his channel soar?