Well I plan to go to gym and lift some steel… but I dont wanna go there before I can do single pull up or muscle up… Then I am planning to do some mixture of bodyweight training with some explosive things with dead lifts and heavy squats. Thats the plan for future (1 year from now ±)[/quote]
I think you have a misunderstanding of why body weight work is done when people use it for foundational strength. For small/lighter athletes, body weight training works well because it allows them to work with a light to moderate intensity that allows them to put in significant work to build muscle and strength. They don’t weigh much so it usually takes less effort to do body weight exercises.
With heavier people, the body weight work can be much higher in intensity because the person isn’t strong enough to handle their own body weight. Heavier people generally have a lower strength to weight ratio so this makes sense. The intensity can be too high to put in significant work to build muscle and strength.
The only thing you need to worry about is to put in significant work that ranges from low to high intensity, not only high intensity. Body weight training is only one method for training - it’s not the only way to train to build a strong foundation. Would you rather do what you’re doing for 1-2 years and risk not being able to do a pull-up or muscle-up or would you rather using any training method that allows you to build muscle and strength so that you might even be able to do a pull-up or muscle-up in much less time.
Making goals is fine but don’t limit yourself in ways to reach them.
Edit: If you’re truly set on body weight work and pull-ups, I can still help with figuring out a way to help you progress. Just layout what you have done in the past few weeks to give me a better idea of your current state.[/quote]
^I agree w/ this, but if you’re still looking at bw stuff I saw this in another thread. Sub chins for fat man rows and throw in lunges or bw squats.
In the past I used a Navy Seals workout plan (3x week) and I am using it now after one of my lifting sessions. It works well on its own but could easily be used to form the basis of a 6 week program:
Test your maximum press-ups in 2min (you may rest), max sit ups in 2min (you may rest) and max chin ups (without dropping from bar).
Week 1: 3 sets of 50% max press ups, sit ups and chins (circuit style) i.e. if you did 50/50/10 on the test, you do 3 circuits of 25/25/5 (thereby achieving 150% of your max).
Week 2: Do 3 full sets, plus a 1/4 set
Week 3: Do 3 full sets, plus a 1/2 set
Week 4: Do 3 full sets, plus a 3/4 set
Week 5: Do 4 full sets
Week 6: Do 4 full sets plus a 1/4 set.
You may want to include some harder exercises for 3-5 sets of 3-5 reps (performed before your circuit):
Day 1 - Handstand Push Ups (work up to this by putting feet on a bench like a downward dog), Dips
Day 2 - Inverted Rows, Muscle Ups (work on this using explosive pull ups)
Day 3 - Pistols (using a box to begin with, like slowly stepping off the box), Box Jumps
Ultimately, what is your goal?[/quote]