Just the right thing for you here:


http://forums.d2jsp.org/topic.php?t=21269614&f=60&p=374512912
Female Diet/Exercise/Supplementation Guide

Hey there.

There are two ways to go about this. If training for JUST bodyweight pullups and pushups, and assuming a gym IS available....they will need to be doing lat pulldowns, chest presses, DB presses, cable rows, bicep curls, and tricep pulldowns.

If those are not available....then you will have her do pushups (until failure) for at least 5 sets, 2x per day, 3-4 days per week. For pullups, she should be doing assisted pullups for 5 sets, 2x per day, 3-4 days per week with either a spotter assisting, or with bands.

I don't have the area to set up stations but I can do those in a stationary spot. What sort of rep/sets do you recommend and how many times/week do you do this and how many excercizes would you do in a workout. I'm a hardgainer looking to gain size and use weights when in town and am looking to start a calisthenics routine when im in camp due to lack of equiptment.

This post was edited by Streblo1 on Mar 18 2013 02:09am

I would do each exercises a total of 4 times for as many reps as possible until failure.

However, this is pure calisthenics. Do not expect to be building mass with circuit stations compared to with a solid strength training routine with weights.

day 1 - chest/back
day 2 - bi's / tri's/ abs
day 3 - legs/shoulders
day 4 - off

is this ok to follow consistently if eating enough calories ~ to build muscle?

a)

sorry for double post, this vs

b*)
day1 - back / bis
day 2 - tris/shoulders/chest
day 3 - legs
day4-off

for bulking?

This post was edited by Kiston on Mar 18 2013 02:39pm

earlier you said it was possible to build some mass with calisthenics I thought. I only have access to weights when im out of camp so im trying to make up for that. when you say until failure do you mean to push yourself as hard as you can until your muscles give out? I have a hard time pushing myself that hard ill have to work on that. Do you think its possible to have any progress switching back and forth between weights and calisthenics or are they mostly for toning? I could use some toning aswell i have no muscle definition but ill still be really skinny if im toned. Although i have started to gain some weight my diet has improved a lot

I injured my shoulder today, it feels bad! Do you have any tips to recover? Also I have a chest workout tomorrow. If it still feels bad should I still bench?

Thanks

Yes, that could very well work without issue. Arnold followed a similar routine....with plenty of calories....and extra help lol.

Your post is all over the place....let me guide you back here:


I said :"Do not expect to be building mass with circuit stations compared to with a solid strength training routine with weights."


Secondly, yes, until FAILURE. You will definitely have to do that for your desired effect.

You need to be on a good weight training program for an extended period of time to reap the benefits. Don't expect solid gains without sticking to a good plan.