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Definitely buy yourself a pair of adjustable gymnastics rings. The plastic ones are much less expensive, but when your hands get sweaty they don't have a good grip like the wooden ones. You should get wooden rings if you can, but you can get plastic ones for the time being and later on move to wood if you want to.

>I'm advised to stay away from weights so I shouldn't do lat pulldowns or other things like that (I'm 13, so my mom and other people around reddit say that I need to grow first). Should I still be using dumbbells for squats, and how? Should I do deadlifts?

It's a myth that weights will stunt your growth, so you could always move to free weights in the future if bodyweight training isn't right for you. Bodyweight training is great, though! You could use dumbbells for squats, lunges, and other things if you wanted to, but for now just stick with the recommended routine and follow the squat progression for your legs.

>How do I use the smith machine for rows? I've read around here and r/Fitness that it's great for them, abd I know to put the bar to my waist, but should I put any weight on it or leave it as a blank bar?

Until you get your rings you can definitely use the smith machine for rows. Alternatively you could do dumbbell rows:

• http://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow.html
  
• http://www.exrx.net/WeightExercises/BackGeneral/DBLyingRow.html
  
  >I tried asking people at the gym about this, they were super nice :) but they suggested I use the lat pulldown machine or some other weird machine where you lift yourself up to bars, but there's a footrest under you that just holds your weight (so I don't feel any exercise happening).
  
  That seems to work for some people, but it's really better to do pull up or chin up negatives. This is where you boost yourself up by jumping or using a platform to get yourself high enough to grab the bar/rings and lowering yourself down as slowly as you can. The lat pulldown machine is a completely different movement from actual pull ups and chin ups, but if you want to use it that's fine.
  
  >If you can help and/or leave some advice I'd appreciate that :)
  
  You really only need to know some basics about bodyweight training in order to do it and get something out of it. You'll learn slowly as you do this for longer. Don't worry about trying to know everything all at once. The most important thing is for you to begin working out and then stick with it. :)
  
  Feel free to post any other questions that you have in the daily discussion threads that we have here. People who do calisthenics (bodyweight training) tend to be very helpful and this in general is quite a helpful community. We enjoy what we do and when see someone else who wants to get into it we do our best to help that person.
  
  If you can get your parents to help or you can do chores to try to earn the money slowly you could also get yourself a doorway pull up bar that fits into your door frame. "The Iron Gym" isn't very expensive and it doesn't screw into your door. It uses leverage to hang from the top of the door so you can do pull ups or even hang your gymnastics rings from it. You mentioned that your gym doesn't have any pull up bars so you could do some things at home if you wanted to instead of always needing to go to the gym. You could do part of your routine at home and then finish up at the gym.
  
  There are knock-off versions of The Iron Gym and they all pretty much work the same. It's not a very expensive piece of equipment but it will let you use your rings at home.

Okay! I'll give these a go one by one;

1. You need almost nothing to do bodyweight fitness. If you have a place to do pull-ups and dips you're all set. Most stuff with the door is effective enough but I would recommend getting a door frame pull-up bar and some gymnastic rings so if the weather sucks you won't have to miss your workout.
   
   
2. Weighted jump ropes are a great start. Some resistance bands like these are great for mobility work and adding assistance or resistance. I like to use a basic pair of push-up bars like these because they're easy on the wrist and add some range of motion to your push-ups.
   
   
3. Super useful! Check it
   
   
4. If you eat right and stick to your plan you'll get stronger and add muscle mass. Cut properly and do cardio and you get easily get a very defined physique. If aesthetics are your main goal though you should stick to a traditional bodybuilding routine.
   
   
5. Supplements aren't necessary. I like fish oil though. As far as protein goes as long as you eat meat and eggs you'll get enough to build muscle.
   
   Good luck! Calisthenics is super fun. I still do weightlifting when I find myself at the gym but bodyweight fitness has become my primary goal.
   
   Check out these channels/sites for tons of inspiration and info.
   
   Gold Medal Bodies
   FitnessFAQs
   CalisthenicMovement
   

From Page 436 of Overcoming Gravity:

> There are some interesting correlations among the pulling exercises. The back lever, front lever, one-arm
chin-up/pull-up, iron cross, and many other pulling exercises have similar levels of strength that carry over
between each of the strength progressions. Here are some estimates on the translation of one to the other:

> Straddle Front Lever = ~50% Bodyweight Pull-up = ~ Full Back Lever
> Front Lever = ~70-80% Bodyweight Pull-up
> One-Arm Chin-up = ~80-90% Bodyweight Pull-up
> 3 One-Arm Chin-ups = +15 lbs. One-Arm Chin-up = 3-4s Iron Cross Hold
> * 5 One-Arm Chin-ups = +25 lbs. One-Arm Chin-up = ~10s Iron Cross Hold

> Referring back to the progression charts, some of these associations are on the same level on the skill and
strength charts. This is what makes the skill and strength progressions charts useful; they allow identification
of skills that are at a similar level of ability

> Regarding the translation to the full back lever, it is a bit more variable. The full back lever can be achieved
more or less around the straddle FL progression. The straight-arm pulling variations build the shoulder
strength to execute the one-arm chin-up, but the front lever does not build bent-arm pulling strength due to
the high level of biceps stress, whereas the back lever does.

> Of course, there is still some level of specificity needed to achieve each of these skills, even when they are
ranked at similar levels of strength. Practice what you want to achieve, but in doing so know that supplemental exercises from all of these categories have some carryover to each other.

In general, there's definitely carryover from pulling strength to straight arm pulling exercises... but you also have to practice the movements as well. If you've never tried straight arm work then it's going to be more awkward and less efficient.

Also, note that even IF you have the strength for a movement, you may not have the tendon and connective tissue strength for a movement. I've seen people get injured trying back lever and iron cross because they have the strength but they don't have the elbow/shoulder connective tissue strength to support the straight arm movement. Be wary, and build up gradually for straight arm movements.

Level 1 Squats require quite a bit of balance and upper body strength to maintain the position. While it is still beneficial to work on it, having that hold you up from progressing in actual squats doesn't make sense. I would suggest starting off at level 2 in the Squat progression, but still working on Level 1 when you can; it is nice for the mobility, balance and flexibility, but it's going to do very little for you strength-wise, at least in terms of the Squat progression.

Level 2 Pullups, as described in the book, are just ridiculously hard for most people who would be at that step in the progression. What I found worked for me was something I think I read on the Dragon Door forums: instead of working with a bar/table that is waist height, find a bar/table that is more sternum height (the bone between your chest muscles). That will make a huge difference in the level of difficulty and is a more natural progression between Levels 1 and 3.

Most of the other progressions should be good and slowly build you up to where you need to be for each step. Some here believe the number of repetitions is too high; the numbers the book has you do at times will have your muscles focusing on endurance more than strength. But I was starting it from a relatively low level of fitness, so I didn't have a problem if I mixed a little endurance training in with my strength training.

I also had a rule that I had to meet each Progression Standard three times before I actually moved on. It keeps you from moving too fast through the progressions, assures you didn't just have a fluke day or get any cheat reps, and makes sure your form can be nice and stable before moving onto the next step. If you are still feeling like you are making gains at a given level, don't be in a huge rush to jump ahead. I like to look at all the bodyweight exercises as a more long-term thing.

Also, feel free to add things to the exercises if you are interested and able to later on; I did the routine about 3/4 of the way through (getting to level 5-8 in the various exercises) before I started over with a weight vest for added difficulty. After going through back to the beginning with the vest, I'm now back to level 8-10 in everything but pullups and HSPUs, which I'm at 7 and 6 in HSPUs, and now I have been mixing it up with the gymnastic stuff from moderator eshlow's book: Overcoming Gravity

Hey Keith! welcome! i just started/discovered BWF last week (5'10" 230 pounds), i was at my heaviest at 262 pounds with 30% bodyfat. I have a few tips from my very limited experience, but since it has to do with starting, i feel qualified. Most of the exercises on the simple beginner routine you can do without any equipment, actually, everything but the pulling exercises. And since you are just starting, a door jam works great for vertical rows, and so until you actually need to progress to incline rows, you wont need anything. I recently invested in a pullup/dip station since i also didnt have anywhere to do exercises. I had to throw some heavy bags of wheat on the foot supports so it wouldnt topple under my weight, but besides that its been working great.

I'm also counting calories, working out 3 times a week and doing my best to lose my fat. Good luck, you're not alone!

It is a good idea to compromise and do both.

​

Day 1: Upper body

Day 2: Lower Body

Day 3: Relax/Stretch/Light Cardio

Day 4: Upper Body

Day 5: Lower Body

Day 6: Relax/Stretch/Light Cardio

Day 7: Stretch/ cardio

​

It is easy to burn out if you only focus on one, like I would get extremely bored of doing just cardio. Honestly, for cardio I highly recommend sports because its a great way to socialize while getting in shape. Alternatively, pick up swimming since it also works really great without putting strain on your joints.

​

If your wrists are hurting from pushups, buy a pushup bar. Something similar to this (though probably not as expensive). Or if you have a place to hang some rings, get yourself some gymnastic rings since they are probably going to be your best investment if you are truly interested in doing bwf.

​

If your knees are hurting from squats, I HIGHLY recommend that you get it checked to make sure you are okay and get someone to check your form is correct. Since you said you are doing jump squats, I would recommend staying away from those or atleast finding a softer surface (sand if possible since it is so much harder yet it does not tax your knees a lot). Again I recommend not doing squats until your knees stop hurting or consult w/ a physician first (basing this off needing a shoulder surgery in the past from pushing though the pain and I may need one for my knee in the future).

​

Make a good routine that focuses on every party of your body (i didn't read anything about back workouts in your post) .

​

Lastly, experiment a little bit. If planks are too difficult, find other workouts that might be easier while still being challenging. Try to do some very simple workouts that help for progression towards something you want to do in the future.

How to mount rings indoors?

I am completely new to the RR but want to start in the next week (home fitness with goals of core strength). I was going to get a pull-up bar but it seems just as easy for me to mount rings as it would be a bar. These were mentioned in a recent post:
https://www.amazon.com/dp/B00SAEPY72/
I have 8.5' ceilings and am 6' tall (160 lbs; 35). I plan on using the kid's playroom in the mornings for this (along with the free app by mazurio). If this is a horrible idea, let me know but looking at the progressions getting the rings right away seems smart. (Some background: I was in crazy good shape as a swimmer till about 15 years ago, but even till 10 years ago still running marathons and doing triathlons. After that it was just soccer and surfing but since having kids 4 years ago I am pretty sedentary with a programming job, and want to turn that around for my core/posture and really my long term health. Would like to fold in some aerobic work with the RR eventually, but I see rest is super important so will see.)

Hey,

I just got this for around $160 and it's been great. It has everything you need to follow the FAQ routine and do other exercises too. There are a variety of those kinds of towers with different prices and add-ons, but for me that one has worked great.

Specifically, the one I got is pretty stable and has a good finish, plus it feels great. If you're willing to shell out $150, that's probably a good bet. (But then again I don't know which routine/what the goals are so it's just a suggestion)

> So, couple of questions before I get going. Can one build sufficient muscle mass through just body weight exercises or do I need to be lifting too?


Yes, I build for example 8kgs of muscles + 3kg of fat/water over the past 6 months. You will never/hardly get to look like a bodybuilder. You will have lean muscles with a aesthetic look.


> Is some of this even achievable by mere mortals or is the truly impressive stuff out of reach for a guy who until recently, was in some pretty rough shape?


Yes, everything is possible. It's all about staying active and working on it regulary. If you want to learn a handstand for example, you just have to keep working on it. There are progression videos/tutorials wich explain you, how to approach to a new move, to learn it steady and slow and to have a good form.


> How does one go about building a routine around it?

• Check the Beginner Routine
  
• Read the Book Overcoming Gravity by Steven Low - The first chapter of the book is about, how to build the routine that fits to yourself - The author is also very active in this subreddit with /u/eshlow so he can even answer your questions, related to his book.
  
• 3rd possibilty: Here are some Routines , I have build before some time. Feel free to take a look at them.

As far as I know there are two programs that you should really consider. Overcoming Gravity by Steven Low and the Gymnastics Bodies series by Coach Sommers.

https://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/0990873854

https://www.gymnasticbodies.com/

I'm doing the program by Coach Sommers currently but I have experience with Steven's program as well since I have the first edition of his book.

I like Coach's program because you don't have to mess around with details, you can just buy the program (or borrow it from a friend) and get to work. Also, the mobility sections are absolutely amazing! The bad parts are that Coach himself isn't very friendly in my opinion and most of his experience is working with children. This is potentially not good because training children and training adults is totally different.

Steven's book is fine too and I believe the new edition tackles things not in Coach's program such as the Human Flag and some other cool skills. In my opinion, the first edition isn't really put together that well compared to Coach's product in terms of content and design. But the 2nd edition may have fixed these issues. He doesn't have as much experience as Coach but he is a much more friendly character and helps people out on many different forums.

Hard choice since both will get you to a planche but choose wisely! Have fun!

Ya legit gymnastics parallel bars are expensive. I have a iron gym pull-up bar and MDUSA rings but i hang my rings on a beam in a garage. I also have hanged them on a branch of a tree (make sure it's sturdy), on swing sets with the swings moved out of the way, on monkey bars, and on a football goal post. All were very succesful getting enough height and room on the sides is the most important which is why monkey bars actually work better than a narrow pull-up bar.

If drilling isn't an option then buying some sort of pull-up bar to hang them on is probably your next best bet. An iron gym is pretty cheap and with a couple of nails you can secure your doorframe extra if your worried about it being flimsy although my apartment doorframe does fine. You could also do a power tower for pretty cheap.

UK links here but I've just bought this one, and it's great.

The main advantage of this one is that the bar is much higher than the ones that hang down from the door frame, like this.

I found I was almost kneeling on the floor with the latter type and they feel a bit unsteady sometimes. Having said that, the only time it fell off was when I forgot it was there and headbutted it off the door. I've headbutted the new one once and it fucking hurt, but the bar stayed up.

It's sturdy as well so you could probably bludgeon someone quite effectively if you needed to defend your property, which is great because bludgeoning isn't really covered in the RR and it's a wonderful all round workout.

Welcome to Bodyweight. First off, read the FAQ so you understand everything. I recommend this routine (assuming that you are not too weak): http://i.imgur.com/o3bRo.png. The routine is good for beginners. Do it every other day, and you should be getting back in shape. Just remember to eat well and get enough rest. As for your dumbbell, you CAN switch out certain exercises, but I do not recommend isolation work until you get back in shape (in other words, don't do it yet).

You would really want to get a pair of gymnastic rings too. They're not too expensive and they're awesome.

Here's a good pair for $30.

And a better pair for $55

Enjoy your stay and read the faq!

I have these and really like them. They're cheap (at least at the moment - currently at 1/3 their normal price according to Amazon), sturdy, big enough to be comfortable while still being small enough to pop into a backpack, and the straps are easy enough to set up after you get used to it. The straps also have built-in velcro thingies to hold them rolled up. They're also easy to adjust mid-workout when going from rows to pull-ups or whatever.

As a disclaimer, I've only owned the one pair of rings, lol. But they are perfectly adequate for the RR.

I like this one. It can do a little damage to the trim though so I always fold two socks in half and put them down between the bar and both sides of the trim. The main thing I like about this one... see those neutral grip deals? You can hang rings on them really easy... so there you go, dips, rows, pullups, whatever. I've got a friend who ordered his rings from here. He got the black plastic ones, and they work just fine... so there you go. Rings + pullup bar for $57... a little over your budget, but pretty close. Sometimes you can find those iron gym bars locally for cheaper if you hunt around a bit too. I'm 200 and a training friend of mine is 230, and it's held up fine so weight-wise you're good to go.

To start out you should be able to do everything without equipment except rows. You can try using an edge of a table but personally I found this really strained my hands. Maybe I wasn't doing it right. You could also try a (sturdy!) broom handle between two chairs. I did this with an aluminum broom and bent it in half. Today I use my kids' swingset with my wife's trx straps.

When you advance to pull-ups consider picking up the iron gym pull-up bar. It's inexpensive and easily attaches to and removes from a doorway, so long as your doorway has a piece of molding across the top. https://www.amazon.com/dp/B001EJMS6K

Dips will also be tough. You could try the corner between some counter tops but I found this tough. I use two chairs. It was pretty sketchy until I started to build the strength to stabilize myself on them. It's still somewhat sketchy. Here's a video from the other day - nsfw-ish, have my shirt off, though I'm a guy :).

Most ppl around here recomment these MDUSA rings, theyre pretty sturdy and have a lifetime warrenty (noone has ever said they failed them. I also commonly see Nayoya rings _~30 bucks on amazon IIRC) being toted as well priced but great quality wooden rings

Edit- Nayoya rings also Woot has pretty constant discounts on Body by Jake rings (Quality seems ok but Im not sure about shipping to uk?)

Here is a good, cheap pull up bar. Put it in a doorway and do a few everytime you walk through it. Do some every day, along with some push ups. If you can't do any pull ups, which isn't uncommon if you're pretty out of shape, then jump up to the top, and control yourself down slowly. (This is also called doing "negative" pull ups.) Once in a while, see how many you can possibly do. (this is the fun part!)

Enjoy your new strength.

http://www.pullupbar.com

This bar costs more but it can be used on wider doors, doors with wider trim, and doors that are in walls that are thicker. It's made in Canada... can be used on most any door anywhere. It's my favorite temporary door pull up bar.

I also like the Perfect Pullup if you can put screws in your door frame. It allows you to do Australian pull-ups, incline pushups, assisted squats/pistols, etc. All good things for a beginner. http://www.amazon.com/Perfect-Fitness-31011-Basic-Pullup/dp/B008DNAKQK

It's also less than $20 at Amazon or Walmart.

if you can't get to a gym or anywhere else..
It's a bit expensive, but I bought this to use since it can be taken apart and set up quickly for dips and rows.

Ultimate Body Press Dip Stand https://www.amazon.com/dp/B000ICHPIK/ref=cm_sw_r_cp_apa_wERExbGX4FEKH

I've returned a few pull up bars and this one worked out the best for me (doesn't damage my doors).

Perfect Fitness Multi-Gym https://www.amazon.com/dp/B008DNAJYI/ref=cm_sw_r_cp_apa_DFRExbJYJ0GZQ

Here's the Amazon link. It has far less reviews than the one from Iron Gym, but I have both and the Perfect Pullup is much better construction, imo, plus you can close the door with it installed.

One of the things I didn't like with the Iron Gym was that you had to take it down if you wanted to close the door. It only takes a few minutes, but sometimes that can make a difference, especially if you just want to knock out a couple aka greasing the groove.

You also have the option of doing Australian pullups and standing rows which is great when you've maxed out on pullups for the time being, or if you have an SO or someone else who cant do pull ups.

I got mine from Dick's Sporting Goods and I think it was 20 bucks

I like the Iron Gym Pull Up Bar on Amazon, works great for me and seems pretty durable so far. Just make sure it will fit your doorway and wont damage the door frame!

Rings: well gymnastics rings typically comes with straps to easily hang and adjust them. The only real choice is whether you want them in wood or plastic (I prefer wood. It just feels better in my hands). Gymnastics rings are so simple in design and concepts, that I'd hazard the assumption that quality is mostly the same. Just find a cheap pair on Amazon.

https://www.amazon.com/ProSource-Fitness-Gymnastics-CrossFit-Conditioning/dp/B0031QCS8C

Pull up bar:
I would personally prefer one, that is fixed in the ceiling, but many use the one, which is supposed to be put up on a door frame satisfyingly.

https://www.amazon.com/gp/aw/d/B01LXWELRE/ref=s9_newrz_hm_awbw_bEIhL_g200_i2?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=mobile-hybrid-4&pf_rd_r=4F999Y9QX8169P4FGAM5&pf_rd_t=30901&pf_rd_p=deb4d961-ede0-5d83-8320-893f31bfe405&pf_rd_i=3408471

https://www.amazon.com/gp/aw/d/B001EJMS6K/ref=s9_zwish_hm_awbw_bEIhL_g200_i1?pf_rd_m=ATVPDKIKX0DER&pf_rd_s=mobile-hybrid-6&pf_rd_r=4F999Y9QX8169P4FGAM5&pf_rd_t=30901&pf_rd_p=deb4d961-ede0-5d83-8320-893f31bfe405&pf_rd_i=3408471

Look around for the best deals. The ones I've listed are just cursory searches.with rings and pull up bares you can do all sorts of rows, push ups, dips, pull ups and lots of other stuff.

spending around 30 will get you a good pair. Theres some for 15 but of course they are not as good (skinny plastic rings, skinny belt and buckle).

Ive had these for a month and love them
https://www.amazon.com/gp/product/B00SAEPY72/ref=oh_aui_detailpage_o04_s00?ie=UTF8&psc=1

theres also Nayoya (plastic), Rouge, and any other on amazon with good reviews.

Most people seem to prefer wood (for more advanced stuff), and have makings on belt so there easy to match up

also keep in mind the strap length

I am willing to buy a pullup bar in order to be able to do pullups even if it's raining outside (pullups everyday, YAY!), so I looked online. I found out pretty nice rewievs on this one http://www.amazon.com/Perfect-Fitness-31010-Multi-Gym/dp/B008DNAJYI/ref=sr_1_1?ie=UTF8&qid=1425320007&sr=8-1&keywords=perfect+fitness+multi+gym, any opinion about it?

I want to know if my doors are ok to use it. I mesured my door and the doorframe is 1cm deep (the upper part that should have the top of the bar positioned on it), I've seen rewiev for the bar working even with 0,5-0,6 cm so I think that's ok.
The door is 7,1ft in height and is 2,11ft large. I am 5,9ft, will it work good for me?

There is no best routine for everyone. It all depends on your goals.

The RR is not the best routine for everyone. It's just a pretty balanced good routine for a lot of people.

But honestly, you already sound intermediate/advanced. You can look at the RR as a good structure (paired exercises, push-pull, vertical-horizontal) and try to borrow it's structure but modify for your strengths and goals.

If you really want to learn, I would recommend you read Overcoming Gravity 2nd Edition. https://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/0990873854 That will teach you how to make your own body weight routine.

>So I've been told I need a pull exercise (do I rly need a pull exercise), help?

Pull exercises are good for back strength. If you can spend $20 on a doorway pull up bar, that would allow you to do pull-ups and hanging leg or knee raises. Great for your back and abs.

So a set like this seems solid? Like, if price was no issue, this would be a solid set to purchase? Thanks again!

http://www.amazon.com/Pellor-Gymnastic-Workout-Exercise-Buckles/dp/B00DW2DJOM/ref=sr_1_4?s=sports-and-fitness&ie=UTF8&qid=1451710231&sr=1-4&keywords=gymnastic+rings&refinements=p_n_feature_keywords_browse-bin%3A4576559011


EDIT: OR, this one looks to be the best and by far the most rated item on Amazon - any thoughts?

http://www.amazon.com/Nayoya-Gymnastic-Strength-Crossfit-Training/dp/B009RA6C1K/ref=sr_1_13?s=sports-and-fitness&ie=UTF8&qid=1451713450&sr=1-13&keywords=gymnastic+rings

Not sure where you're located, but this bad boy is awesome. It's nice to rep out some pull ups, dips, sit ups, and such. Kinda pricey, but well worth the investment

https://www.amazon.com/Stamina-50-1690-1690-Power-Tower/dp/B002Y2SUU4/ref=mp_s_a_1_20?keywords=pull+up+bar&qid=1565623631&s=gateway&sr=8-20

Hello all. My city has long winters so I would like to exercise in my house. I was considering buying some sort of structure to hang my gymnastic rings (my doors are not sturdy enough to support a pull up bar and my house does not have any beams to hand them from). I was wondering if a pull up tower such as this one would be stable and adequate enough to hang rings?.If not I was wondering if someone could please give me guidance about what I should do. Thanks.

I have this one, and if you have the space for it it's pretty great. (It's not as wide as the picture suggests.) All sorts of hand-holds to change things up, the grips are nice, and it's sturdy. It's survived significantly more weight than you have without any deforming.

>To join a club team in college, would you need previous experience like most of the people in there?

Not necessarily. The university club teams are generally open to any enrolled students who want to participate.

>And besides college, where could I find some rings and a bar to train?

You can buy your own pair of rings (something like these) and set up pretty much anywhere you can hang them--a tree branch, some playground equipment, a balcony... be creative.

Rings are not expensive, around 30$ the pair. You just need somewhere to hang them from (garage rafters, tree, pullup bar, ceiling mounts, park, etc), it's better if it's something high, as it will allow you to do more things, but even a simple doorway pullup bar is enough to do the basics like rows, pullups, dips, and pushups. It also has the benefit of not taking a lot of space (wich I personally consider a huge pro)

On them you can do anything from rows, pullups, dips, muscle ups, ring pushups, toes to bar, and L-Sits, to planches, levers, iron crosses, malteses, etc

These should do (any other brand will too).

Half a hour a day is plenty, but you really need a pullup bar (buy a bar like this instead of the pressure-type, it won't ruin your door and it's just as cheap).

Alternate one day when you do a push progression (ex: HSPU) + a pull progression (ex: pullup), one day when you do a core progression (ex: toe-to-bar lift) + a leg progression (ex: pistol squat), and one rest day. 3 sets for each progression. This should fit into the 30min. Skip the warmup , the body drills and the mobility exercises. If you are afraid of working out without warmp up keep it to a minimum (like 2 minutes jumping rope).

If you discover that the above suggestion doesn't fit into the 30 min (for example because you need too much rest time between sets), try something even simpler: one day push progression, one day pull progression, one day leg progression, repeat for other three days, and then take one rest day. Core will still be trained effectively.

I hit up Amazon for a stamina 1690 bar. It works pretty well, not much wobble and it seems sturdy enough. I'm 6'0 and 195 lbs. If there's a discount sports equipment store around, go hang off a few things and see what you like. Be sure to measure the height of your ceiling before you buy.

https://www.amazon.ca/Stamina-50-1690-1690-Power-Tower/dp/B002Y2SUU4

Another option is a door frame bar. It will probably mark up the door frame. I've done the RR off of both without a problem.

I got these guys. I would urge you NOT to cheap out on this product, as its failure could be life-threatening. Fundamentally, BWF is really, really cheap. Total investment for me is ~$50 ($30 rings, $20 building-my-own paralettes). Considering that $50 will last you more than a year, it is, at most, 10% of the cost of a year of crossfit membership.

Some words on at-home training:

• If you have rings mounted comfortable enough to swing your legs a little, you don't need a pullup bar, see my last video for an example of placements.
  
• Get a band or two for stretching. Rings are more flexibility-demanding than is typical. I assume that you have a broom.
  
• Get some free weights. I have have 2 30#, 2 15#, and a 45# kettlebell. This covers about all your basic lifts.
  
• Do high-rep bicep curls. This will even you out when you start having elbow problems from pulling exercises.
  
• Drill false grip!
  
• Clear a space. The most important part of your home gym is the space to actually work out. Your space should be large enough to do a full yoga session in, at a minimum. Ideally it should be big enough to fall over from a handstand. Outside areas are bonus points ;).

Yeah I would love to get a set of them as well. These have been on my amazon wish list for awhile. I've been trying to draw the line and resist since I already buy too much stuff I want

yeah they're great, provided it fits on your door it'll leave scuff marks/ slight indents at worse. I got this one on amazon; it's got much wider grips than they usually do, and it's been awesome so far. much better quality than the usual iron gym one.

This can be used on your door frame and in my opinion is best pull up bar you can buy it directly from amazon.

The best thing which I like in it is that whenever I don't need it I just un mount it and put it in my store

Here is the link ( I am sorry for dip station because I haven't used one myself that's why I cannot recommend you)

https://www.amazon.com/gp/product/B002YQUP7Q/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B002YQUP7Q&linkCode=as2&tag=imtaznabi09-20&linkId=78a274aa7f814af8cb0c8a7616a43ca4

I've got a Jungle Gym.

I've only ever hung it from my wall-mount pull-up bar, but looking at the little soap-bars at the end of the strap, I'd say that, over time, they would put shallow dents in the wood.

Have you seen this doorway bar? It looks like it'd be a lot less hard on moulding than the usual Iron Gym. Another option is a free-standing pullup bar. You can either buy one, or, cheaper and better, but harder to do, build one.

One other option is to mount a bar on a large, exposed beam in your garage. Talk it over with your landlord, many are surprisingly cool about drilling into exposed wood.

Sunny Health & Fitness Door Way Chin Up https://www.amazon.com/dp/B0016BNDXI/ref=cm_sw_r_awd_.BEavb02Y1V42
https://www.amazon.com/dp/B0016BNDXI/ref=cm_sw_r_awd_.BEavb02Y1V42

I use this bar to work on my muscle ups, they work great and are sturdy, here's a short vid, you can place it lower to fully engage the straight bar dip, just a clip to demonstrate the bar and MU

https://youtu.be/-YXq6-4wREw

MDUSA is having a labor-day sale and their wooden rings are probably the best value you'll see for wooden rings right now; however, the plastic rings are still cheaper. These are what I got: http://www.amazon.com/gp/product/B009RA6C1K/ref=oh_aui_detailpage_o05_s00?ie=UTF8&psc=1 although I think I remember them being $30 not $40. At $40 you might as well splurge the extra $10-20 and just get nice wooden rings.

Here are some links for the product in the above comment for different countries:

Amazon Smile Link: Here


|Country|Link|Charity Links|
|:-----------|:------------|:------------|
|USA|smile.amazon.com|EFF|
|UK|www.amazon.co.uk|Macmillan|
|Spain|www.amazon.es||
|France|www.amazon.fr||
|Germany|www.amazon.de||
|Canada|www.amazon.ca||
|Italy|www.amazon.it||




To help add charity links, please have a look at this thread.

This bot is currently in testing so let me know what you think by voting (or commenting). The thread for feature requests can be found here.

Get something like these for your planks, pushups, and L-sits to take some pressure off of the ulnar nerve! I did this whenever I had ulnar nerve issues.

Also, doing daily wrist mobility exercises will help strengthen your wrists as well and can help condition you over time. I've been able to do all the original exercises that used to put pressure on my ulnar nerve much more easily now, and most of it was likely due to the wrist mobility exercises.

I'm not OP, but these are the ones I use, and they are great. Very durable, well made.

I'm not an expert, but I was in a similar situation to you (diamond push-ups too easy), so I recently bought some rings. I spent $35 on these Titan wood rings on amazon, and I'm really happy with them. Using them for the recommended routine (dips, push ups), I have already seen and felt a noticeable difference in my chest and arms.

Yep, they come with straps. These are the one I got:

http://www.amazon.com/Nayoya-Gymnastic-Rings-Crossfit-Training/dp/B009RA6C1K

I'm sure the wooden ones that people recommend are better, but these do the job just fine, they're very solid, and I haven't had any problems with them getting slippery from sweat in the sort of workouts I do. Even if I upgrade to wood in the future, I'll still probably want to have these around for outside use.

I just got this one. Works beautifully, doesn't require any screws or installation stuff.

Fits quite well in the doorway of my apartment, which was formerly a dorm room. Very small. Should work in pretty much any size doorway, though.

As /u/Beazer says, if you have rings and place to hang them, you're good. If you need a place to hang them, something like the setup in this video would get you a long way.
Here is the bar.
And here are some wooden rings. Have fun!

I've posted this a couple of times but not affiliated with the company. I think the Powerbar (made by a UK company) is really the best design. For me it is higher than any others, fits more doors (only restriction is the width of the door), leaves no marks and most importantly folds flat for easy storage under a bed/sofa.

http://www.amazon.co.uk/Powerbar-assembly-Folds-Design-protectors/dp/B00376I6G4

Why can't you install a door-frame mounted one? Is it because the landlord won't let you screw it into the wall?


Because they DO make pullup bars that are held in by friction alone.
This works pretty well, so long as you tighten it up well enough (otherwise you end up like this).
If you'd rather not risk ending up in a "Funniest FAILS of 2015" video on youtube, they also make this style of pullup bar, that is held into place on the doorframe simply by leverage between the bar and that squared-off section.

Yes; they will definitely add a lot to your setup.

I would recommend spending an extra $10 on these. But yeah, dips, static holds, rows, push-ups, planks, other core work can all be done with your setup. Don't forget, rings are portable; you can hang them from a tree in a park, your backyard, on vacation, etc, so you could use them for pull-ups, muscle ups, etc.

http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K

Don't own it but seems to get good recommendations, there are a lot of that style that go over the top of the frame, just make sure you have a sturdy frame!

What do you consider cheap? You could buy a set of rings and hang them from your pullup bar. Not only will you be able to do inverted rows, but you'll be able to do lots of other fun stuff as you get stronger.

Here's the set I bought.

Does anyone who uses plastic rings and has used wood have any tips for making plastic rings similar to wood in performance? Any tip to get the most out of the plastic ones in terms of comfort & performance?

I'd greatly appreciate it. Thanks.

I'm considering buy these straps: https://www.roguefitness.com/competition-straps

And match them with these rings:

https://www.roguefitness.com/rogue-echo-rings

OR these rings:

https://www.amazon.com/gp/aw/d/B009RA6C1K/ref=mp_s_a_1_2?ie=UTF8&qid=1503493096&sr=8-2&pi=AC_SX236_SY340_QL65&keywords=nayoya+gymnastic+rings&dpPl=1&dpID=41t3s4cRCHL&ref=plSrch

I recently got these and am really happy with them. Definitely recommend wooden rings.

https://www.amazon.com/Diameter-Gymnastics-Rings-Buckle-Straps/dp/B00SAEPY72

If you don't need it to be portable, like the one you linked, this has been great for me. I got it for like $89.00 and it does everything I need it to.

I have these: http://www.amazon.com/ProSource-Exercise-Fitness-Gymnastic-Rings/dp/B0031QCS8C/ref=sr_1_1?ie=UTF8&qid=1330902219&sr=8-1. They are the best investment I have made as far as exercise equipment goes. Make sure you get some chalk--it helps immensely when working with plastic rings.

I just purchased this and this last week, and just started using them in my home. I strap the rings to the pullup bar. I think ideally you want them to be mounted higher than that, but I think it works great for me.

Maybe your left wrist is too weak to do them properly? You aren't really supposed to be resting on your wrists during push-ups, you are supposed to be on your hands/fingers. That's the issue I have with one armed push ups at least.

If that's the case you can either do them on your fists, put one of these on the ground and do them using that, or get something like these until your wrists are strong enough. BWSG989 posted a good link to look at, wrist push-ups should help a lot.

http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_1_1?ie=UTF8&qid=1404324979&sr=8-1&keywords=iron+man+pullup

Someone else mentioned this, but I second it. It's cheap, easy, and effective.

I have this which I bought a few years ago when it was cheaper. It collapses and doesn't take up much room at all. I can assemble/disassemble it in 15 seconds. It might be too pricey right now, but you can find other collapsible dip stands for cheaper.

Also, for the chairs, you can try putting something weighted on the seat so they are more stable and you can try putting a towel on the back so it's more comfortable to grip.

I have a nonstandard door frame where the iron gym can't fit, so I bought this a few months back. I've been very happy with it. Re: having to screw it in - it came with "safety caps" that help ensure it will stay in place. But practically, I just tighten it down well and weight it before I get on and it's never moved an inch. The rubber on the sides is a disk about an inch wide and as I tighten it compresses a significant amount, which makes me feel good about the force it exerts on the frame. And the rubber is really sticky. To the point it leaves marks (easily wiped off with a damp rag) when I take it down, and I usually have to pry one of the disks off the wall.

I'm about 162 pounds and have heard of people using that bar with higher weights and no safety caps without issue, but YMMV.

I wish I had known about that one earlier.

I went with a: Stamina 1690 Power Tower

Couple foamy spots for the different push-up hand placements. Also has bars for Dips if you aren’t at Ring Dips level.

Yours might be better to take down and stow. Mine... not so much.

Unweighted bicep curls won't do much no matter how many reps. If you want hypertrophy, you need significant resistance. Fill some jugs of water (~8 lb/US gal)

Rings are not expensive and unlock a lot of really cool and challenging movements. $40 buys a decent set. Highly recommend.

Ha. "You'll shoot your eye out, kid."

But really, I have no idea what that thing is all about. I looked at the owners manual and it seems to have a lot of different functions, but nothing that's really that relevant to bodyweight workouts. The lat pulldown feature is relevant if you can't get a pullup, but I think everything else, you can do without equipment. Consider just getting something like this. Doesnt require installation. Maybe something like this as well.

I went cheap cheap on my rings. Definitely not wood handles there (some kind of textured plastic). But the straps are rated for 1,000lbs so you should be good on that end. As for placement on the bar, if the bar is fine when you hang/pull from the wide grip position, I wouldn't worry about it at all!

edit: make sure you're pulling the right direction. You want your weight to pull the bar into the door frame. This pic is a little deceiving - I would do my rows facing the camera in that picture. Otherwise you're going to pull the bar away from the door frame and possibly out of it. Does that make sense?

Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition) https://www.amazon.com/dp/0990873854/ref=cm_sw_r_cp_api_m.4HybHH9F2P2

Edit: Sorry, I guess I glossed over the part where you said street workout related. This isn't so much street workout, but still such great info.

I have used both of them and they are equally good in terms of strength and durability.
I like the second one more because you can do more variations of pull-ups on it as compared to the other one.

I got this from amazon and they are very steady with the rings. I have had no issues doing the RR on them.

EDIT: Updating answer to help out OP with an alternative.
OP, you can try out rows with towel and a door similar to this till you gain the strength to do the rows with your body directly below the bar.

Yes. Sometimes the simpler things work best.

These are the rings I've been using. They hold up to all of 300 lbs. Never had any problems with them.

20 seconds is enough time to do a fair few pullups. Start doing negatives immediately. You're still training your grip strength when you're doing negatives.

Go try doing a negative right now. It's easy. Jump to the top of the pullup position (or use a chair, whatever) and try to slow your descent using your muscles. If you descend at a rate slower than free-fall, congratulations! You've just done a negative!

disclaimer: You need to be able to slow your descent enough not to be slamming your joints into lockout. So if you think this is going to happen don't do it.

edit: Get a door-gym style pullup bar like this: http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=pd_sbs_sg_1?ie=UTF8&refRID=1W8FVV3HHHJKPG1Q14Y5

Don't get a traditional pullup bar because they are either unsafe or they require you to screw them into the door frame.

I used this one and was able to load 135lb without a problem. It's been out in the elements for 2+ years now and still is in great condition. I highly recommend.

https://www.amazon.com/Harbinger-Polypropylene-30-Inch-Steel-Chain/dp/B001P0S3XU

Apologies for the delay.

Here's the one I got, and it fits perfectly. Make sure to get the original model, if you do. I read some reviews of people getting a different model than they ordered, but I got it through the seller "GDN14" and got the right one, with the adjustable depth (also has adjustable height).

Overall I've been quite satisfied, although it does seem to be rated at a max weight of 220lbs (I'm not even close, so not a problem for me, but something to be aware of).

I second getting a new bar. Amazon has one for $20. Don't waste energy climbing up with ab straps or rope and then second guessing if you have the strength to get down safely.

http://www.amazon.com/Sunny-Health-Fitness-Door-Chin/dp/B0016BNDXI

I've been pretty happy with my door gym. It might be something to look into. https://www.amazon.com/Triple-Door-Ultimate-Doorway-Trainer/dp/B0093T6R4C/ref=sr_1_1_sspa?keywords=door+triple+gym&qid=1554146687&s=gateway&sr=8-1-spons&psc=1

​

> rings

Also, with regarding rings, would a bar like this that sticks out make it easier? I think I could get away with it with something like this

https://www.amazon.com/ProSource-Multi-Grip-Chin-Up-Pull-Up-Doorway/dp/B002YQUP7Q/ref=sr_1_4?s=sporting-goods&ie=UTF8&qid=1524692936&sr=1-4&keywords=pull+up+bar

Hey guys just starting the beginner program in the FAQ and I was wondering if this tower (http://www.amazon.com/gp/product/B002Y2SUU4/ref=oh_details_o01_s00_i00?ie=UTF8&psc=1) would be good for inverted rows. If I used the dip handles as grips with my hard parallel to my body. Or if they would need to be in a bench press type position. Thanks for the help.

Weider Power Tower https://www.amazon.com/dp/B0098MAYNY/ref=cm_sw_r_awd_3lYlub0JW77JK

A little on the large side, but totally worth it for the price and the number of exercises you can do. Easy to put together and sturdy.

I've been using this one. It's nice because it allows you to actually have a somewhat wide grip. It's also quite stable for one arm stuff as long as you're somewhere in the middle between the support bars.

I have thin plastic tubing (for electrical wires) for my doorframes. Won't hold anything, but I screwed a small wooden plank on the top. A pullup bar now works perfectly.

http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1414164453&sr=1-1

One like that, would be the cheapest option.

I got these just a couple of weeks ago and attached them to my pullup bar. They were much longer than I expected but cutting the strap shorter fixed that. They're comfortable and I recommend them:

http://www.amazon.com/gp/product/B00SAEPY72

I do not want to devalue dumbbells, however, if you are interested in bodyweight fitness, I would suggest investing in a solid doorway pull-up bar and trying out our beginner routine located in the FAQ.
EDIT: This is mine and it has served me faithfully for the past 5 months at a decent price link

https://trapezerigging.com/collections/free-standing-portable-pullup-bars

You may also consider these handles that close in a door. They work pretty well:

https://www.amazon.com/Lifeline-LLPUCU-Power-Up-Chin-Up/dp/B006PDK1B4/ref=sr_1_4?ie=UTF8&qid=1486501349&sr=8-4&keywords=door+pullup+handles

Also, I have one of those door frame bars, and I protect the door frame with tubular foam insulation from Lowes or Home Depot, which I fix in place by wrapping with duct tape.

The wiki reccomends wood rings. I have these ones and theyre great and quite cheap right now. My only problem is that I wish the straps had measurements on them so making them equal heights would be easier, which is hardly the end of the world.

https://www.amazon.com/Barbell-Power-Rack-Exercise-Stand/dp/B00HYQP72O/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1486450351&sr=1-1&keywords=cap+power+rack

I just replaced my stamina power tower with this because it is a lot better for rings work. Really like it so far.

I just got my first set of real rings (which work way better than my homemade version). However, I have a few questions about their use. For reference, I bought the Nayoya Gymnastics Rings, as they seemed very popular around here.

1. How do you efficiently switch between heights while doing the RR? For example, I'm doing ring push-ups paired with tucked rows, and it's very annoying to pull the rings up, make sure they're the right height, make sure they're the same height, etc.
   
2. Along these lines, I was thinking about marking the positions for various heights, as the straps have no indicators. Any advice for what to use? Do you just draw on it with a white marker or something?
   
3. Finally, my rings often slip ~0.5-1 cm when I first put weight on them after adjustment. I'm stringing them the right way, and there's no twist in the strap. Am I just being too hasty?

Looks pretty solid. More solid than mine and it handles a pull up bar just fine.

Edit: bear in mind the "between the doorframe" bars will probably damage the frame anyway through compression and rubber rubbing off on the paint.

Ones like the powerbar2 (which are much much better imo) won't damage the frame but you may well get some black from the rubber rubbing off on the frame. https://www.amazon.co.uk/dp/B00376I6G4/ref=cm_sw_r_cp_apa_7kYSBb7VV59BH

Bite the bullet and get the bodyweight bible, Overcoming Gravity 2nd ed. by bwf's /u/eshlow

Pricey, but the absolute best book on bwf par none. Check out his subreddit, /r/overcominggravity/ , for some of the basic info out of the book.

You may be interested in a triple gym. The short bar will help with rows and the parallels with dips as well!

https://www.amazon.com/Shamrock-Triple-Pullup-Suspension-Door/dp/B0093T6R4C

I have one of the these

Pros - folds flat in 5 seconds

Very solid (I was ~200lbs when i started with these on a fairly flimsy door)

Can hang rings off the wide handles


Cons Things like skin the cats are hard due to the 2nd bar.

Need to make sure legs are in right place or you can dent your wall (very very minor dent above my wall from this)

Need to check it would fit your door

Yea, it has a lot of different positions and you can take it off easily and set it on the ground so that you can go down as far as possible, pretty much. This is it and you can get it at target for like $30. It's convenient, more convenient than the ones you have to screw into your door frame, unless you don't have any door jams for it to hook onto.

This is in the UK so not sure if you'll find the same but it's extremely well built and sturdy, I really like it. http://www.amazon.co.uk/Powerbar-assembly-Folds-Design-protectors/dp/B00376I6G4/ref=sr_1_7?ie=UTF8&qid=1382368135&sr=8-7&keywords=pull+up+bar

Well, if you are able to modify/hang things on the walls and doorframes where you live, then getting a screw in one is a good option. If you aren't allowed, or don't want to, you can get ones that work by leverage. This is an example: http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_1_1?s=exercise-and-fitness&ie=UTF8&qid=1409622122&sr=1-1&keywords=pull+up+bar

Pros and cons for each style. Freestanding rigs also exist, but tend to be much more expensive. If you are totally new to body weight, get a basic bar and you will be good to go for the time being.

I use this pull up bar and think its great. Doesn't damage the door and feels very solid and can be installed and removed in seconds if having something permanent is not possible - http://www.amazon.co.uk/Powerbar-assembly-seconds-Design-protectors/dp/B00376I6G4/ref=sr_1_7?s=sports&ie=UTF8&qid=1332259730&sr=1-7

I've been using the Perfect Multi-Gym for about two years and its served me just fine. I like it because you can actually get a wide grip on it. Its held up surprisingly well considering I weighed 200lb when I first bought it.

Harbinger Polypropylene Dip Belt with 30-Inch Steel Chain https://www.amazon.com/dp/B001P0S3XU/ref=cm_sw_r_cp_api_i_F83UCb7QT43VW

I use one of these, works great. Secure and centers the weight right between the legs.

Using a "type 1" pull-up bar or some specialized push-up handles for push-ups will take a small amount of weight off but they also alleviate a lot of stress on your wrists, which is their main purpose, and they allow you to dip a bit lower than where your hands are supported increasing the range of motion and effectiveness of your push-ups. Plant your feet on a flat piece of 2x6 and you're right back to a standard weighted push-up.

Pro Tip: Elevate your feet with a chair or stool to increase weight on your push-ups...

*edit: I am not a pro to be handing out pro-tips, it just seemed like the thing to say ;-)

I use this. It fits in the corner of my office. I almost hit the ceiling at the top of pull up form, but it works perfect. Maybe 2 or 3 feet square and maybe 7 feet tall.

I bought this one:

Sunny Health & Fitness Door Way Chin Up
https://www.amazon.com/dp/B0016BNDXI/ref=cm_sw_r_awd_YugRub1TEPZPX

Unfortunately it only fits up to 35 inches. It doesn't use any screws and so far it's been great for me. I was thinking maybe you could place something between the doorframe and the bar but I don't know if that would work. Hope you find something.

I got these (see link below) after doing some research here, and I hang them off a door frame mounted pull up bar, no problem - I'm using for horizontal rows. The rings are great, really comfortable. I have slightly large hands and they are fine and I think would be fine with bigger hands.

8" Diameter Wood Gymnastics Rings with Cam Buckle Straps https://www.amazon.com/dp/B00SAEPY72/ref=cm_sw_r_cp_api_nKNhzb0WC1M8X

I use the Ultimate Body Press. I see some other cheaper options but I like what I have and it folds down easily for storage.

Most people would recommend the Iron Gym, but I personally didn't have a doorframe that would work with it so I got one of these:

http://www.amazon.com/Sunny-Health-Fitness-Door-Chin/dp/B0016BNDXI/ref=sr_1_1?ie=UTF8&qid=1370995543&sr=8-1&keywords=sunny+chin+up+bar

I actually think this kind is better, installation is almost as fast (no screws or anything), and you can easily adjust the height to do rows

Offer to pay for any damage? Mine has taken off some paint and left a black smudge on the right side (after ~10 years use).

Some people come up with ways of limiting damage. I use towels for wide-grips, but it's a bit of a nuisance.

(I know it's too late now, but I would have just bought one, used it, and apologised later).

edit: some come with extra padding (although that one gets some shitty reviews). This one might spread the weight better than my own - it looks like a good design.

lol slippers

Inverted Rows and pullups are some of the best upper body exercises you can do. If you don't do them, you CAN create muscle imbalances. You can buy an Iron Gym bar for about $25 for pullups. As for inverted rows, you can do them under a table or a desk, or you can hang straps from the pullup bar to do them

My recommendation, /u/cannatown: bodyweight/gymnastics-focused, Overcoming Gravity by Steven Low is very comprehensive in terms of understanding the how's and why's of putting together a strength plan. Does not touch on nutrition, though, but it looks like you've already made up your mind on that (which you shouldn't! lots of valid opinions on both sides of the aisle, there).

Hey, i'm kinda in the same boat as OP. I live in an apartment where all my doors meet with corners so I can't put up a door frame pull up bar. Do you think this would work? http://www.amazon.ca/Cap-Barbell-Power-Exercise-Stand/dp/B00HYQP72O

Don't mean to hijack the thread, but I thought it was an option... this would allow me to hang rings, do pullups and use my TRX.

Any cons you can see, or better solutions?

Would buying something like this be a good idea?

I would buy one of those door frame pull-up bars but I'm convinced that I'll pull and interior wall down.

if you get a pull up bar like The Iron Gym it may look like the weight is supported by the door frame but really all the frame is doing is keeping it from sliding down. It's designed so the weight goes directly into the wall (through those 2 poles sticking to the sides), the door frame itself takes very little of the weight. I used one in an apartment where the door frames where very cheap wood that was peeling off at the corners and it held up fine for the year I was there. Just something to consider if you really want to do pull ups.

I just grabbed this one: http://www.amazon.co.uk/gp/product/B00376I6G4?psc=1&redirect=true&ref_=oh_aui_detailpage_o00_s00

It's all my budget can afford right now. Christmas killed me. Should be ok on one of the supporting walls. My door frames are pretty strong.

Nayoya Gymnastic Rings for Full Body Strength and Crossfit Training https://www.amazon.com/dp/B009RA6C1K/ref=cm_sw_r_cp_api_LushybKM0P4YD

I hear wooden ones are better but these have served me very well. I cannot personally attest to wood myself.

I have one called the perfect pullup and the width is adjustable. Was 25 bucks at walmart. One cool thing about it is that it swings down and you can do incline rows with it.

https://www.amazon.com/gp/aw/d/B008DNAKQK/ref=cm_cr_arp_mb_bdcrb_top?ie=UTF8

Edit: it fits 27-36inch doorframes.

Amazon:
Wood Gymnastic Rings Straps Buckles Gym Crossfit Strength Training Pull Up Dips
by Titan Fitness

I use these hanging from a pullup bar.

http://www.amazon.com/gp/product/B00SAEPY72?psc=1&redirect=true&ref_=oh_aui_detailpage_o05_s00

fwiw I just ordered these 5 minutes ago:

https://www.amazon.com/gp/product/B00SAEPY72/ref=ox_sc_act_title_1?smid=A1UMJD02VNELDF&psc=1


these also seem pretty promising:

https://www.amazon.com/Nayoya-Gymnastic-Strength-Muscular-Bodyweight/product-reviews/B009RA6C1K/

I bought these ones off Amazon about 4 months ago. Definitely wood recommend getting some wooden ones

Thanks which set of rings would you recommend I get https://www.amazon.com/Nayoya-Gymnastic-Strength-Crossfit-Training/dp/B009RA6C1K/ref=sr_1_2?s=sports-and-fitness&ie=UTF8&qid=1487531968&sr=1-2&keywords=wooden+rings+gymnastics

https://www.amazon.com/Diameter-Gymnastics-Rings-Buckle-Straps/dp/B00SAEPY72/ref=sr_1_5?s=sports-and-fitness&ie=UTF8&qid=1487531856&sr=1-5&keywords=gymnastic+rings

I'm 265 and had similar issue with needing something free standing that wasn't very expensive. Bought this: Cap Barbell Power Rack Exercise Stand https://www.amazon.com/dp/B00HYQP72O/ref=cm_sw_r_cp_apa_Xf3RBbC4DAKKV it's extremely well built and sturdy.

I'm curious if for a person starting BWF for the first time, what is the better equipment:

1: Bowflex Body Tower (http://www.amazon.ca/gp/aw/d/B006353HCE/ref=mp_s_a_1_1?qid=1451632703&sr=8-1&pi=AC_SX118_SY170_QL70&keywords=Bowflex+power+tower#featureBulletsAndDetailBullets_secondary_view_div_1451668291177)

2: Cap Power Rack with rings (http://www.amazon.ca/Cap-Barbell-Power-Exercise-Stand/dp/B00HYQP72O)

Please note that the doorframe pull up bars won't work for me, and my wife won't allow me to drill holes in the walls/roof (and it's too bloody cold outside for an outdoor set). If you have any other suggestions for stuff, please let me know. 93" basement, I'm 6'5", 275lbs.

I'm currently using the [harbinger dip belt] (https://www.amazon.com/Harbinger-Polypropylene-30-Inch-Steel-Chain/dp/B001P0S3XU) for my weighted dips and pull ups. They're of really good quality, although you might want to use a stronger carabiner when you're going very heavy. In general, dip belts are not suitable as weightlifting belts because they do not provide support for your back when doing deadlifts, squats, etc.

You don't have anything resembling a door frame? What I use is a telescopic pull up bar, something like this
and regular wooden rings, these are actually the ones I got.

You'll definitely need a door frame to hold the bar

I hung these rings on this pull up bar mounted in a door frame for well over a year of regular use. All still 100% usable. The pullup bar's spongy center grips are starting to fall apart (again, after over a year of pull ups and weighted pull ups), but the rings and straps look brand new. Highly recommend both.

I commented on the Youtube, but yeah, work on your handstands, everything else looks really solid. Keep on keepin' on.

Also, you may want to buy this:

http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120

;)

I'm a gymnastics coach. This is a bible to me.

I used plastic ProSource rings. Work really well, bit slippery when doing heavy weighted exercises, but I wrapped them in badge tape and work great. Straps are holding 233 lbs with no issues at all.

(Got them on Amazon)[http://www.amazon.com/ProSource-Exercise-Fitness-Gymnastic-Rings/dp/B0031QCS8C]

What gymnastic rings are those, and do you think they'd work alright if I combined them with this pull up bar I've got? Not sure how adjustable the straps for rings tend to be but I could swing the money for a decent set of rings if they're going to be useful.

I just searched amazon for mine.

http://www.amazon.com/gp/aw/d/B009RA6C1K/

They have been amazing for me, and are currently cheaper than I bought them for.

https://www.amazon.com/Black-Mountain-Stand-3000-Pound-Dip/dp/B00EPKRUGS/ref=sr_1_4?s=exercise-and-fitness&ie=UTF8&qid=1487552943&sr=1-4&keywords=dip+station

This Dip station is dope, I use it a lot.

I also hang these rings from an Iron Gym pull up bar, and they are great too.

https://www.amazon.com/Nayoya-Gymnastic-Strength-Crossfit-Training/dp/B009RA6C1K/ref=sr_1_1?s=sports-and-fitness&ie=UTF8&qid=1487553127&sr=1-1-spons&keywords=gymnastics+rings&psc=1

I have been using the Stamina Power Tower thingy for about a year and it has worked great for me!

I already have a multiple grip pull up bar, but I'm wondering if this is a better upgrade so I can do dips and use the straps as rings. Is it a good idea to purchase this as I learn and prepare for the RR? I believe this bar will cover all the equipment I need for the RR too, right?

https://www.amazon.com/dp/B0093T6R4C?psc=1

Iron Gym Total Upper Body Workout Bar https://www.amazon.com/dp/B001EJMS6K/ref=cm_sw_r_cp_api_pl9xyb710Q1EA

This is the one that I own and it works well. Just make sure it's secure when you mount it, and try not to swing around too much. It doesn't cause any damage to the doorway, but it's less secure than bars that screw in.

The Iron Gym works pretty well for me.

https://www.amazon.ca/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K

I just bought this and it can be easily brought down after use. Only thing is there is a small metal piece that you put behind the upper door jam. Hope this helps

I am looking into buying a free standing pullup bar as well. I have not done too much research, but have been looking into:

• Weider Power Tower
  
  
• Stamina 1690 Power Tower
  
  
• Elite XL
  
  My major concern is that I plan on doing more than just pullups on these. To start, I plan on using a [homemade version of these climbing power balls] (http://www.amazon.com/Rock-Climbing-Training-Power-Balls/dp/B00JJU4ME2/ref=sr_1_2?ie=UTF8&qid=1405523170&sr=8-2&keywords=climbing+power+balls) (plan to hang from pullup bar and make them from softballs) and eventually transitioning into rings. My fear is that the power towers will not sustain the power balls or the rings very well as the COG would be lowered significantly.
  
  OP, I looked at the TAPs system, and it seems pretty comparable to the Elite XL model, except that it is taller. I am not sure if that is good or bad, depending on if you plan on indoor/outdoor use. Also, it is WAY more expensive and the shipping is $90 on top of that.
  
  
  

Get the Iron Gym pullup bar. It fits over the door frame and works like a charm.

I love this bar. http://www.amazon.com/Iron-Gym-Total-Upper-Workout/dp/B001EJMS6K/ref=sr_1_1?s=sporting-goods&ie=UTF8&qid=1421618723&sr=1-1&keywords=pull+up+bar&pebp=1421618725271&peasin=B001EJMS6K

Thanks. Curious. Why did you choose that over this other product?

The Stamina 1690 Power Tower has been a great versatile item for me.

These are the one i picked up, great for indoors and out:
https://www.amazon.ca/ProSource-Fitness-Gymnastics-CrossFit-Conditioning/dp/B0031QCS8C

i have this and works great. not too pricey either if you just get the stand.

https://www.amazon.com/gp/product/B00HYQP72O/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

http://www.amazon.com/gp/product/B0031QCS8C/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

Amazing!