TWO Workouts

Got injured?  Good. You learned. Maybe it was your first. But most likely it was not your last. Injuries come and go. No matter what you do, exercise always comes with a risk. Especially if you want to improve you have to push yourself close to your current limits. Yes I know getting injured just sucks and it can kill your motivation completely. But we should not let it stop us from working out. You see once you have the ball rolling the last thing you want to do is to stop. It can be a huge pain to get the momentum up again if you let things fall apart. The good news is that you can always start over again. Injuries and nagging joint and tendon pain happens. They do happen even if you train or not. People at my age start to have non-training related issues with their joints and those who train are more prone to injuries and tendonitis. Either way you are going to face some injuries in your life. It's up to you if it's from doing nothing or from actually doing something meaning...

  This one is for those who are interested in practical information in one small package. Get Guide to Bodyweight Strength Training at Amazon.com I did my best to gather all the information between these covers so that you can make the best progress possible. It is a textbook with some math. But you can skip the math part and read the best parts. I don't mind! Why did I write this?  I could not find any books that had this viewpoint on bodyweight strength training. So I thought this would be an interesting book on how to build strength with bodyweight training based on numbers.   I chose Amazon as a platform so that anyone can write and check the reviews to see if it's worth your time or not. Also you will get some preview pages. So at least you know what you are getting into. Hope you enjoy it! -Steve Antell

I've been using different training apps for years now but they all have had some features that I didn't quite like. So I decided to make a better google sheets file that had most of the features I needed. I made this for myself originally but I thought that with some extra work it could be a useful template for anyone who is looking on how to build strength with bodyweight training. So this is aimed for beginners and intermediates who are looking on how to begin and progress with their bodyweight strenght training. Since all the exercises are categorized, videos on the exercises are included and guides to each progression is available making progress could not be easier! ;) Mobile view of the log page What it includes: Pre made bodyweight strength training programs based on 2-4x week Fullbody, Upper/lower and bodypart splits Customizable workout template with up to 4 work out days a week One finger logging with mobile phone Guides included to each progression Video links includ...

I left the shoulder training as the last progression to include in the first round. And for a reason. The three heads of the shoulder front, side and rear would all need their own article. But for now I try to include all three heads in one piece of text. With bodyweight training your most effective way to build shoulders is to do shoulder pressing. There is just one issue with shoulder pressing. If you do a lot of other pressing movements in your routine such as push-ups, dips and direct tricep work your overhead pressing will most likely suffer if you don’t use a split routine. Usually this is side stepped in a weights routine by using some isolation exercises for the side delts. So for example in your push or upper day you might do only horizontal pushing and leave out the overhead pressing. Instead you would do side raises or upright rows to hit your shoulders directly without the triceps interfering with your performance. Trying to do shoulder pressing and progress them after heav...

 When you don’t have access to a squat rack and weights what would be the best way to train your legs? This is a tough question that no one seems to have a clear answer. In this article I’m going to teach you different bodyweight and weighted single leg exercises and find out how the loading parameters compare to the regular back squat. A while ago I wrote an extensive article “Guide to single leg training”. Link here: https://twoworkouts.blogspot.com/2020/08/guide-to-bodyweight-and-weighted-single.html It was a bit too long and detailed so I thought I would rephrase it and also write a guide to all the single leg squat progression. Single leg squats compared to back squat There are two ways to estimate the load being lifted for the single leg squats. Simple method to estimate the equal back squat load is to estimate that the whole bodyweight is lifted and not take into account rotating forces. A more accurate way to calculate the actual load takes rotating forces into account and ...

How to get abs, that is the question.  And make it fast too! I'm going to break it down for you in just two lines: Do progressive strength training for the abs. Which we will cover in this article. Lose enough bodyfat by eating at a calorie deficit to make the abs visible. How? It has been covered in this article: Meal planning matters - all you need to know (with free meal plans) At first this was supposed to be just a training article but I don't think we can dismiss the fact how much your bodyfat levels and genetics mess up the table when it comes to abs. Hardly anyone has a perfect 6 or 8 pack. This is just due to the genetics and cannot be changed. Abs come in various shapes and if you have a symmetric and well defined 8 pack thank your parents for that. Most of us have to settle for 5 or 4 packs. Ab separation is also genetic. Some blocks have been fused together without a clear separation in between. You can make the blocks bigger but cannot add distance in between to ma...