Bulk/Cut/Maintain?

Training
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17 years old, 172 cm (5 8), 67 kg (150 lbs)
I’ve been training seriously for almost 3 months ( after ****ing around for 2 years).
I think my bf % is around 16-17.

I started at about 68.5 kg. My weight varies from 65 to 67 kg.
I don’t have access to a gym, I only train bodyweight exercises.
Back: pull-ups, inverted rows, front levers
Chest: 4 types of push-ups
Legs: pistol squats, plyometrics, sprinting.

As far as nutrition, I try to lean towards high protein, moderate carbs, moderate fats. I don’t count calories. I used to for a few months, so now I know how much and what to eat to maintain/gain/lose.

So this is me after 2 months of training:

What do I do?

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What do you want to do?

I’m guessing by the thread title that you want to beginning putting on some mass. Will you have access to a gym or real equipment anytime soon?

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[quote]1 Man Island wrote:
What do you want to do?

I’m guessing by the thread title that you want to beginning putting on some mass. Will you have access to a gym or real equipment anytime soon?[/quote]

No. I do have some fixed weights (like 7 kg, 9 kg, 20 kg, 50 kg). But, then again, they’re fixed. I use them for isolation movements.

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Fixed like dumbbells? Barbells? Kettlebells? Sandbags? Lots of ways to have a fixed weight, and the advice given will vary based on what you have.

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Cut: Why you won’t have anything to show for it no offense but your already pretty small and skinny looking.

Maintain: Only if your happy where your at.

Bulk: Only thing that males since to me at your current state.

Mean no offense just being honest. Definitely made some progress so why stop now.

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[quote]silviu1408 wrote:
I don’t have access to a gym, I only train bodyweight exercises.
Back: pull-ups, inverted rows, front levers
Chest: 4 types of push-ups
Legs: pistol squats, plyometrics, sprinting.
…
I do have some fixed weights (like 7 kg, 9 kg, 20 kg, 50 kg). But, then again, they’re fixed. I use them for isolation movements.[/quote]
What does your weekly training look like? The days, exercises, sets, and reps.

And what “isolation movement” are you doing with a 50kg weight?

[quote]So this is me after 2 months of training:

What do I do?[/quote]
For two months of steady training, I’d say you’re off to a decent start, but you’re still at the beginning/foundation level. At this stage, your specific goal will have a little influence over what to do, but basically you do need to keep building strength and muscle in order to have anything major to show when you do cut down.

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[quote]Apothecary wrote:
Fixed like dumbbells? Barbells? Kettlebells? Sandbags? Lots of ways to have a fixed weight, and the advice given will vary based on what you have.[/quote]

Homemade dumbbells and barbells. My father built them for my brother a few years ago. He made good gains though.

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Stand up man. Lol seriously don’t know if your just doing that for the pic bit you need to fix that posture if that’s honestly how you stand .

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[quote]Chris Colucci wrote:

[quote]silviu1408 wrote:
I don’t have access to a gym, I only train bodyweight exercises.
Back: pull-ups, inverted rows, front levers
Chest: 4 types of push-ups
Legs: pistol squats, plyometrics, sprinting.
…
I do have some fixed weights (like 7 kg, 9 kg, 20 kg, 50 kg). But, then again, they’re fixed. I use them for isolation movements.[/quote]
What does your weekly training look like? The days, exercises, sets, and reps.

And what “isolation movement” are you doing with a 50kg weight?

[quote]So this is me after 2 months of training:

What do I do?[/quote]
For two months of steady training, I’d say you’re off to a decent start, but you’re still at the beginning/foundation level. At this stage, your specific goal will have a little influence over what to do, but basically you do need to keep building strength and muscle in order to have anything major to show when you do cut down.[/quote]

legs-push-pull

Legs: -pistol squats 4-5 sets ( an assisted pistol squat since I cannot perform them yet)
- plyometrics, either jumping squats or jumping lunges
-calf raises ( 3 positions on the calf raises: regular, inward, outward, 15-20 reps per leg with no rest in between, it will BURN you).

I also do a good amount of sprinting a few times a week since I play football.

Pull: - 1 arm pull-up training (4 sets)
- front lever holds (tucked): 4 holds.
- inverted rows 4-6 sets. working towards a bodyweight inverted row, where your legs are in the air, not on the ground.
- 6 sets of pull-ups: 2 overhand, 2 neutral, 2 underhand.

If I feel like I have enough in me, I will throw in some isolation.
3-4 sets of curls, 2 sets of side raises, maybe rear delts (2 sets)

Push: - planche hold training (tucked): 4 holds
- 1 arm push-up training: 4 sets
- archer push-ups: 3 sets
- pseudo planche push-ups: 3 sets
- pike press (working towards a handstand): 2 sets

If I can do more, I’ll throw in some triceps work: diamond push-ups, bodyweight triceps extensions, triceps kickbacks.

I normally don’t go over 10 reps on a given exercise, and if an exercise gets too easy, I move to a harder variation.

Sometimes I skip leg training because I either played football the day before, or I’m gonna play.

I can maybe, just maybe, improvise some weights ( don’t ask how) to go up to 80kg, but I’ll see about that.

I know some will say I should do a full body routine. I hate them.

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[quote]silviu1408 wrote:
Legs: -pistol squats 4-5 sets ( an assisted pistol squat since I cannot perform them yet)
- plyometrics, either jumping squats or jumping lunges
-calf raises ( 3 positions on the calf raises: regular, inward, outward, 15-20 reps per leg with no rest in between, it will BURN you). [/quote]
Burn, shmurn. Calf raises are relatively-low priority. I’d rather see the time go to using the weights for things like front squats, goblet squats, romanian deadlifts, and swings (if possible).

[quote]Pull: - 1 arm pull-up training (4 sets)
- front lever holds (tucked): 4 holds.
- inverted rows 4-6 sets. working towards a bodyweight inverted row, where your legs are in the air, not on the ground.
- 6 sets of pull-ups: 2 overhand, 2 neutral, 2 underhand.

If I feel like I have enough in me, I will throw in some isolation.
3-4 sets of curls, 2 sets of side raises, maybe rear delts (2 sets)[/quote]
Again, the weights should be able to work for rowing variations, and maybe power cleans.

[quote]Push: - planche hold training (tucked): 4 holds
- 1 arm push-up training: 4 sets
- archer push-ups: 3 sets
- pseudo planche push-ups: 3 sets
- pike press (working towards a handstand): 2 sets

If I can do more, I’ll throw in some triceps work: diamond push-ups, bodyweight triceps extensions, triceps kickbacks.[/quote]
As Dan John has said, put the bar overhead all sorts of ways. Press, push press, snatch. Floor press (getting the bar into position with a pullover or by bridging) is another option.

Very good rule of thumb. Nice call.

Your current split should be fine, just make sure it’s getting you closer to your goals. And I do think complementing the bodyweight stuff with whatever free weight work you can manage will be a plus.

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Yeah, well, patience, right?

Here’s sth more recent.

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It’s funny how you cover your face in the beginning and then don’t bother. Anyway, that’s one of the better bw programs I’ve seen… at least opposed to 500 pushups/500 situps, etc.

You can give this a try for your posture, it’s mostly bw stuff:

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[quote]1 Man Island wrote:
It’s funny how you cover your face in the beginning and then don’t bother. Anyway, that’s one of the better bw programs I’ve seen… at least opposed to 500 pushups/500 situps, etc.

You can give this a try for your posture, it’s mostly bw stuff:
Trouble with the Tilt - Correcting APT [/quote]

I thought the uncovered face was his brother, since he was talking about his brother in that post.

But, posture needs work. The more “rolled forward” your shoulders are, the more risk there is for shoulder issues down the road.

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So I’m guessing I need some rear delt training to get rid of the hunched shoulders problems, right? (along with practicing good posture, of course).

Another thing. My back seems to have some sort of protuberance. You can kind of see it in these 2 photos, my right lat seems to be more prominent and whenever I stretch my right arm in front I feel sth there. It’s not pain, I just feel sth.

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[quote]silviu1408 wrote:
So I’m guessing I need some rear delt training to get rid of the hunched shoulders problems, right? (along with practicing good posture, of course).
[/quote]

No, actually. There are a ton more muscle groups involved.

Take a look at Case 1 here: http://www.T-Nation.com/free_online_article/sports_body_training_performance/neanderthal_no_more_iii

From the waist up, that looks pretty similar to your pictures.

Look up the Neanderthal No More series on here using the Search Site box. Part 1 pretty much covers what the issues are; Parts 4 and 5 present a program to address them. It’s not the only way to go about fixing things, but it’s one way.

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[quote]1 Man Island wrote:
It’s funny how you cover your face in the beginning and then don’t bother. Anyway, that’s one of the better bw programs I’ve seen… at least opposed to 500 pushups/500 situps, etc.

You can give this a try for your posture, it’s mostly bw stuff:
http://www.T-Nation.com/training/trouble-with-the-tilt-correcting-apt[/quote]

I have an acne problem, that’s why I’m covering my face.