Tilted Forum Project Discussion Community - View Single Post

braisler · 03-30-2009, 07:45 AM

I've been working on getting into better shape, better health. The latest thing I'm trying out is simplefit.org. You can click through the link if you want to read more about it. It is basically a system of using bodyweight exercises, specifically pullups, pushups, and squats, to improve overall fitness and increase strength. You work 3 days a week using only those three exercises, different patterns and intervals, and timing your results. You work week to week to improve your times and move up to the next level. For example, I'm in level 1 right now (had to start somewhere):

Day 1, sets of 1 pullup/2 pushups/3 squats for 20 minutes, count the number of sets.
Day 2, 5 rounds for time of 2 pullups/6 pushups/10 squats
Day 3, for time 10 pullups/21 pushups/21 squats

The site recommends that you move up a level (more of each exercise for each set) whenever your Day 3 result is under 5 minutes. Day 3 is tomorrow for me, and I'm sure that I'm going to be moving up to Level 2 for the next week's workout.

I like the idea that it is very simple, can be done with zero to minimal added equipment, and doesn't take a whole lot of time. It is also favored for me as it focuses on strength with compound movement, that is, more than one joint/muscle group is involved in the movement. I find exercises involving compound movement to be more rewarding than simple movement. Compare squats to hamstring curls.

This isn't my only fitness effort, but an added element for me to work on strength. I'm not able to do full pullups yet, so I'm substituting in negative pullups for much of the work. The program is working nicely for me so far. I'm sore in some muscle groups that I haven't been sore in for a while. I'm looking to get to the point where I can do full pullups, though my weight and height may interfere with that... long arms and 265 lbs don't make for easy pullups.

Anyone care to join me? I'd love to have the company. I've posted my log on that website forum.

03-30-2009, 07:45 AM	#1 (permalink)
braisler Addict Location: Midway, KY	New Fitness plans... SimpleFit I've been working on getting into better shape, better health. The latest thing I'm trying out is simplefit.org. You can click through the link if you want to read more about it. It is basically a system of using bodyweight exercises, specifically pullups, pushups, and squats, to improve overall fitness and increase strength. You work 3 days a week using only those three exercises, different patterns and intervals, and timing your results. You work week to week to improve your times and move up to the next level. For example, I'm in level 1 right now (had to start somewhere): Day 1, sets of 1 pullup/2 pushups/3 squats for 20 minutes, count the number of sets. Day 2, 5 rounds for time of 2 pullups/6 pushups/10 squats Day 3, for time 10 pullups/21 pushups/21 squats The site recommends that you move up a level (more of each exercise for each set) whenever your Day 3 result is under 5 minutes. Day 3 is tomorrow for me, and I'm sure that I'm going to be moving up to Level 2 for the next week's workout. I like the idea that it is very simple, can be done with zero to minimal added equipment, and doesn't take a whole lot of time. It is also favored for me as it focuses on strength with compound movement, that is, more than one joint/muscle group is involved in the movement. I find exercises involving compound movement to be more rewarding than simple movement. Compare squats to hamstring curls. This isn't my only fitness effort, but an added element for me to work on strength. I'm not able to do full pullups yet, so I'm substituting in negative pullups for much of the work. The program is working nicely for me so far. I'm sore in some muscle groups that I haven't been sore in for a while. I'm looking to get to the point where I can do full pullups, though my weight and height may interfere with that... long arms and 265 lbs don't make for easy pullups. Anyone care to join me? I'd love to have the company. I've posted my log on that website forum.