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Need help

body weight workout

Moderator: cheapo

Need help

Postby Uzumaki » Wed Apr 09, 2008 2:54 pm

Hi may name is Levi. I want to start to build up my body and i have been researching things on the net. well in the site http://www.simplefit.org/bodyweight-exercises.html There is a thing that i don´t understand. "max rounds in 20 min", How much is one round of push-ups?
Please help.
Thanks
Uzumaki
 
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Postby cheapo » Wed Apr 09, 2008 3:38 pm

Hello!
Taking Day 1 at Level 1 (D1L1) as an example:

max rounds in 20 min
1 pull-ups
2 push-ups
3 squats


This means:
do 1 pull-up, then 2 push-ups, then 3 squats, then
do 1 pull-up, then 2 push-ups, then 3 squats, then
do 1 pull-up, then 2 push-ups, then 3 squats, then
etc.

as many times as possible, until twenty minutes have passed. Take it easy the first few times until you get a feel for your own pace, then work to increase that pace.
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Postby splint » Wed Apr 09, 2008 4:39 pm

What cheapo said.

Perform one pull-up, two push-ups, and three bodyweight squats. That constitutes one "round". The goal is to do as many rounds as you can in 20 minutes. Looks easy on paper, gets difficult quickly.
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Postby Uzumaki » Thu Apr 10, 2008 1:07 am

But how do i know in what level am i?
Sorry for the stupid questions. :(
Uzumaki
 
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Postby cheapo » Thu Apr 10, 2008 3:31 am

Pick a level that seems right for you. If on Day 3 your time is less than 5 minutes, you should move up one level. If it takes longer than 30 minutes, move down one level.
Bodyweight Exercises Information wrote:Day 3 (judgement) - "for time:"
10 pull-ups
21 push-ups
21 squats

Do 10 pull-ups, then 21 push-ups, then 21 squats as quickly as you can counting any rest time taken. Stay 1-2 repetitions below failure, and do not train to failure.

Further explanation of the workouts.
Last edited by cheapo on Thu Apr 10, 2008 6:02 am, edited 1 time in total.
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Postby splint » Thu Apr 10, 2008 5:37 am

Uzumaki wrote:But how do i know in what level am i?
Sorry for the stupid questions. :(


First, there are no stupid questions. Simplefit can be confusing at first because it looks too easy on paper, you're expecting some confusing wrinkle to be there, but it's not. Day 1's focus on speed, Day 2 focus on strength, and Day 3's are your test days.

Just start at Level 1 if you're unsure, how would someone else be able to tell you what level you are? A large part of Simplefit is finding what works for you by breaking down fitness into it's simplest form, it enables you to get rid of all the garbage from the information overload that's out there. But you need to monitor, record, experiment and modify during the process. You can't do it on autopilot.

And it's Day 3's (not Day 2 as cheapo mentioned although I find a strong correlation between the two times) that are the test of when you should move up to the next level. If you can do Day 3 in 5 minutes or less, you should move up to the next level.
splint
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Correction: Day 3, not Day 2

Postby cheapo » Thu Apr 10, 2008 6:03 am

I edited my post so as not to leave a big mistake waiting to trap unsuspecting newcomers.
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Postby Uzumaki » Thu Apr 10, 2008 2:19 pm

Thanks for everything. I have another question. I have karate at Tuesday and Thursday So if i do the execises Monday, Wednesday and Friday I will do execise every day but in the site it says that i should rest in those days. What should i do?
Uzumaki
 
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Postby cheapo » Thu Apr 10, 2008 5:11 pm

Unless your karate class is very strenuous and leaves you completely exhausted, I wouldn't hesitate to add SimpleFit to your schedule. The two should complement each other.
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Postby splint » Fri Apr 11, 2008 5:06 am

Again, something you need to experiment with yourself. I can't tell you whether adding karate is going to be too much for you, no one can. When I first starting I did nothing but Simplefit, after about 2 months I started adding in other exercises after the workout and on rest days. Sometimes I added too much and noticed that I was feeling fatigued and not able to recover fully so I scaled it back. Try it M-W-F along with your karate, if you feel good and don't show signs of overtraining, general soreness, fatigue, stunted progress or regression, difficulty falling asleepy, then continue on.

If you think you may be overdoing it with karate, try doing Simplefit on a different schedule rather than M-W-F. It doesn't have to be exactly on those days. You may find that you're able to do Simplefit and karate on the same day even, allowing for more days of complete rest. Sometimes I can workout for 5 days straight before needing a rest. Sometimes I take another rest day after just one workout.

Just get started and pay attention to your body and your progress.
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