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OfflineJohn in WI
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Some Thoughts on a Body-Weight Workout?
    #27112956 - 12/28/20 07:24 PM (3 years, 30 days ago)

Hi Folks,
Hope everyone is well.  I'm hoping to learn some things about putting together a workout routine.  Really trying to take control of my health lately.

I'm in my mid-40s.  Diabetic (well controlled), otherwise healthy.  I'm tall and thin, very fast metabolism. That's how it's always been.

I'm hoping to put on some weight, and develop "functional strength". I also practice some martial arts (karate, a bit of judo).

1) use compound/full body movements, and do them heavy.  The full body movements should help my core strength and train muscles in groups.

2) use asymmetric movements to help with core strength.

3) work bigger muscles first, then smaller ones.

4) supersets to help with endurance and recovery.

5) change the routine frequently.

I was hoping to do mostly body weight (ie, workout at home), but I have made a 40# and 76# kettle bell out of concrete and steel.

So, I guess I'm trying to figure out the most efficient way to gain weight/strength with a limited set of equipment.  Think along the lines of inmated workouts.  I really want to focus on function--grip strength, endurance, some weight increase...

I'm confused, I guess, as to how to set things up.  Some references show doing "push" day, then "pull" day.  But other say "upper body day" and "lower body day".  What's the optimal way to divide up the body?  Where do I mix in some kettlebells in?  I thought farmer's walks (with a heavy weight) would be great, while swings would engage the whole chain of muscles from the ground up.

Anyone have thoughts on this?  Or a good reference?


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