Iron Wolf is a fucking madman

Brotaku

Well-known member
Old World Underground
YouTuber and active-duty Marine, Iron Wolf, does a shitload of calisthenics. Like, inhuman amounts of calisthenics. Here, he performs 375 burpees with 975 pushups...in a single workout. Coincidentally, he has what I consider basically the perfect male physique.

 

Unheil

Active member
Calisthenics doesn’t lead to injuries that weight training usually tends to cause and that’s why people do it.
There is also a difference between strength and muscle size
 

Brotaku

Well-known member
Old World Underground
Calisthenics doesn’t lead to injuries that weight training usually tends to cause and that’s why people do it.
There is also a difference between strength and muscle size
Overtraining calisthenics can still cause injuries and even life-threatening conditions like rhabdomyolysis. Lots of people in the military have jacked up shoulders from doing insane amounts of pushups without adequate recovery.
 

EddieBrock

Ladies' Man
Old World Underground
YouTuber and active-duty Marine, Iron Wolf, does a shitload of calisthenics. Like, inhuman amounts of calisthenics. Here, he performs 375 burpees with 975 pushups...in a single workout. Coincidentally, he has what I consider basically the perfect male physique.

Just 50-60 pushups a day got me back to benching 70-lb dumbbells in just a couple weeks. Don't discount pushups.
 

Enwar

Well-known member
Overtraining calisthenics can still cause injuries and even life-threatening conditions like rhabdomyolysis. Lots of people in the military have jacked up shoulders from doing insane amounts of pushups without adequate recovery.
I've been doing calisthenics since the age of 13, and I have jacked up shoulders. Although my problem was that I did pushups with bad form for a very long time. I exhort people to thoroughly research every single exercise they perform so that their form is perfect, evem for exercises that they think they know.
 
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Al_Bundy

Blind Stock Car Driver
Old World Underground
I'm wondering why I'm not strong enough for those but can bench 75-lb dumbells. Core strength?
This will help add strength.

Try stopping at the middle of a set of pushups (half way down from ground) and hold for 10 seconds, then sway to the left for a few seconds, same for the right. Go back to center while still in the middle of the pushup, hold another 5 seconds then continue with reps. That will add strength and endurance. Shocks the muscles a little.
 

tnt88

👌🏻
Old World Underground
This will help add strength.

Try stopping at the middle of a set of pushups (half way down from ground) and hold for 10 seconds, then sway to the left for a few seconds, same for the right. Go back to center while still in the middle of the pushup, hold another 5 seconds then continue with reps. That will add strength and endurance. Shocks the muscles a little.
I was going to tell him knee tucks -
I can't find a vid that shows also drawing both knees together on either side to round it out and varying elbow bend to target lats and obliques.
 

Donk

Lifted
There is a Brazilian thing called Capoeira that does all this stuff to the absolute max, and then some, and then some more.
 

Enwar

Well-known member
I'm wondering why I'm not strong enough for those but can bench 75-lb dumbells. Core strength?
There are two things I can see here.

Firstly, doing anything more than about 12 reps per set of any exercise is endurance training. 50-60 pushups is a test of endurance, not strength, and it requires a damned lot of endurance.

Secondly, strength in one exercise usually doesn't transfer to another exercise. Just because you can do a good number of 75-pound dumbell presses doesn't mean that you can do the same number of pushups or more, because dumbell presses are not pushups. They're different exercises. They work different muscles, although there is overlap. Pushups work your abdominals and serratus anterior in addition to your chest, triceps, and anterior deltoids, which the dumbell press works. How much work each muscle does is also different, for various reasons. The best way to reach 50 pushups is to train pushups. Don't focus on core training, just do pushups. Here's a good video for you.

 

Astral-Pepe

Behind Enemy Lines
Old World Underground
I just fucking hate doing them, unless they're harder variants like dive-bombers or one-handed.
I'm with you on that. I'm bored to tears with pushups. When I was in prison I routinely did 1000+ per day and on several occasions I did more than 2000.

To avoid the monotony I only do fist pushups, fingertips, declines (where you put your feet up on a chair or something) and diamonds.

 

EddieBrock

Ladies' Man
Old World Underground
What's the minimum amount of recovery time I need here?

I think I'm forcing myself to take too much recovery time. I've got fucking energy for days but am not using it because the muscles get cashed in the gym and I'm scared to blast out a few more sets at home.

If you can do 2k pushups every day, I don't think there's a limit. Unlimited body weight exercises after gym time?
 

Astral-Pepe

Behind Enemy Lines
Old World Underground
Unlimited body weight exercises after gym time?
I think so brother. It depends on what you're trying to achieve I guess but you can build some serious strength/stamina from doing body weight exercises to failure.

Even if I don't do them for a while I can still always do 60+ pushups in a row on the first set ( I get more on the second set) and things like pullups, lunges etc. I likewise can always do more than most people just because I've done so much of that stuff.
 

Enwar

Well-known member
What's the minimum amount of recovery time I need here?

I think I'm forcing myself to take too much recovery time. I've got fucking energy for days but am not using it because the muscles get cashed in the gym and I'm scared to blast out a few more sets at home.

If you can do 2k pushups every day, I don't think there's a limit. Unlimited body weight exercises after gym time?
If you do 2,000 pushups a day, you are never recovering, ever. That's extremely dangerous, and I don't understand how people can even do this without feeling dead all day.

This is common knowledge in the fitness community, but here is a reputable source saying the same thing that I'm saying.

2 days of recovery is going to be enough for anyone regardless of how sore they feel.

If you train hard enough in the gym, doing anything at home is overkill. You risk overtraining. Maybe you could show what your routine is, so that we could see what we're dealing with here.
 
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Irodiu-1488

Member
Calisthenics doesn’t lead to injuries that weight training usually tends to cause and that’s why people do it.
There is also a difference between strength and muscle size
Indeed.
I'm curious if you are anyone else has ever heard of Eugene Sandow's light dumbbell system.
Is there any truth to it or was it a marketing ploy as some have claimed?
Sandow did not claim to have built his physique using 5-10 pound dumbbells alone, he only claimed that his system can be used to prime the body for muscle growth for when the real weightlifting starts due to the increased mind muscle connection obtained by using his light dumbbell system.
 

EddieBrock

Ladies' Man
Old World Underground
If you 2,000 pushups a day, you are never recovering, ever. That's extremely dangerous, and I don't understand how people can even do this without feeling dead all day.

This is common knowledge in the fitness community, but here is a reputable source saying the same thing that I'm saying.

2 days of recovery is going to be enough for anyone regardless of how sore they feel.

If you train hard enough in the gym, doing anything at home is overkill. You risk overtraining. Maybe you could shot what your routine is, so that we could see what we're dealing with here.
Yesterday in my friend's home gym I did:

Exercise. Weight. SetsXReps

Dumbbell press. 2x70. 2x10
Bent rows. 2x35. 2x10

Chest Flye. 2x30. 2x10
Bent Flye. 2x15. 2x10

Pullups. Body-55. 2x10
Shoulder Press. 2x45. 2x10

Dips. Body. 2x10
Cleans. 60. 2x10

Dip flyes. 20x2. 2x10
Lateral Flyes. 15x2. 2x10

Tricep Ext. 65. 1x10
Tricep Rope Ext. 30. 1x10

Bicep Curl. 55. 1x10
Bicep Rope Curl. 25. 1x10

Paired exercises I do together with no break in between - alternating sets.
 

Enwar

Well-known member
Yesterday in my friend's home gym I did:

Exercise. Weight. SetsXReps

Dumbbell press. 2x70. 2x10
Bent rows. 2x35. 2x10

Chest Flye. 2x30. 2x10
Bent Flye. 2x15. 2x10

Pullups. Body-55. 2x10
Shoulder Press. 2x45. 2x10

Dips. Body. 2x10
Cleans. 60. 2x10

Dip flyes. 20x2. 2x10
Lateral Flyes. 15x2. 2x10

Tricep Ext. 65. 1x10
Tricep Rope Ext. 30. 1x10

Bicep Curl. 55. 1x10
Bicep Rope Curl. 25. 1x10

Paired exercises I do together with no break in between - alternating sets.
It seems like you're doing an upper body/lower body routine.

It's usually suggested that you do two exercises for each large muscle, and one for each smaller muscle. For the upper body, means 2 exercises for the chest and lats, and one for the anterior deltoids, triceps, biceps, upper back (that's a group of muscles, but still), the abs, and for the side delts and rear delts.

You have too many exercises in your routine. I suggest getting rid of the tricep rope extensions, bicep rope extensions, and cleans outright. I've never heard of a dip flye, and I've looking it up and haven't gotten any results on it, so I'm not sure what it is.

Now, in regards to the other exercises, I suggest, for the chest, using either the dumbbell press or the dips (your choice which) in conjunction with the chest flyes. For the lats, pullups and bent-over rows are two great exercises. Bent-over rows work the upper back and rear delts if you do them right, so it's unnecessary to have the bent flyes as well. Shoulder presses and lateral raises are good for the anterior delts and side delts respectively. You'll have to rearrange your supersets. It's suggested that you pair up exercises that work different muscles, so that you don't tire out.

You need to increase the number of sets for every exercise to at least 3. In regards to reps, start off at a weight that you can perform 3 sets of 8 of, and work up to 12. Then increase the weight and drop back down to 8. There are many, many theories on how to build muscle, but that's the more conventional one. If you don't have access to too many different weights, then I suggest just doing calisthenics. Or you could check out a guy called Ryan Humiston on YouTube; he advocates doing high reps with low weight for building muscle. I personally am not convinced that it works, but you can check him out and see for yourself.

A lot of weightlifting is experimentation, playing around with different stuff. There are principles that you have to follow to make gains, but there is a lot of room for variation. These are just my suggestions. Look at different people online and keep on researching.
 
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Hastur

Member
Old World Underground
YouTuber and active-duty Marine, Iron Wolf, does a shitload of calisthenics. Like, inhuman amounts of calisthenics. Here, he performs 375 burpees with 975 pushups...in a single workout. Coincidentally, he has what I consider basically the perfect male physique.


Iron Wolf is cool. He motivated me to add burpees to my regular exercise regimen. Currently I'm pacing at 100 reps in approx. 9 minutes. Next stop Rep City.
 

Tanked131

Future King
Old World Underground
Iron Wolf is cool. He motivated me to add burpees to my regular exercise regimen. Currently I'm pacing at 100 reps in approx. 9 minutes. Next stop Rep City.
I hate burpees and I refuse to do them unless forced to. It’s an inefficient exercise and is mainly used as punishment. You are better off working on squats and slowing your self down, keeping great form the whole time. Push ups wise- you do a lot for endurance but if you want to do slow perfect form for strength.
 

xXxAnglicanxXx

I hate myself lol
Old World Underground
YouTuber and active-duty Marine, Iron Wolf, does a shitload of calisthenics. Like, inhuman amounts of calisthenics. Here, he performs 375 burpees with 975 pushups...in a single workout. Coincidentally, he has what I consider basically the perfect male physique.

I do baby exercises. Tried burpees, too much work. Life doesn't have enough going for it for me to put that much effort into it.

I'm learning how to do the Khurguryat style of throat singing.
 

iHate_Marxism

Days Without Their Tricks: 0
Old World Underground
I like using push-up bars when doing push-ups. It gives it more of a dumbbell feel and your stabilizers get worked some. Overall, it’s a good pump, but I’d rather get back into the gym to lift.
 
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