well, I need some help from gymcels.
I'm a very sedentary person, but somehow I'm at the last stage of army's selection and I decided to practice calisthenics, I just wanted to know if it's possible to do 10 pull-ups and 25 push-ups in a month.
I can only do 2 pull-ups and 10 push-ups
I'm training for 2 days and my hands are totally destroyed with calluses and I can barely move my arms
any tip?
You can get the pushups for sure. Learn how to bench press and train for strength. So low reps ~ 5 each set @ 65-75% of your 1RM. Do about four or five sets + take long breaks in between the sets (3-5 minutes)
As far as the pull-ups...it might be over for you. But there’s hope. The best way to increase the amount of pull-ups you can do is to buy a pull-up bar or find somewhere you can do pull-ups and do 2-3 of them at any given time throughout your rest days, maybe around 3 times.
When you’re in the gym throw in a compound back exercise like a barbell row, pendlay row etc. & follow the same structure you do for bench.
If I was in your shoes I would design a simple workout routine + do it three times a week, with a rest day between each day e.g. Mon,Wed,Friday: Pull-ups (8RepsX3Sets) BenchPress (5SetsX5Reps), Pendlay Rows (5x5)
Progression: To start with do as many pull-ups as you can, takeaway one from that number + that’s the amount of pull-ups you should do in a working set, till you can comfortably rep out 8. Every new week add one pull-up to the number of pull-ups you’re doing for working sets.
As for bench + Rows, find a weight you can comfortably rep 5 times, but make sure it’s still heavy enough for you to have to put in effort. Once you gauge what weight you’re working sets are at, add a microplate (smallest weight plates, usually ~1.25kg) to each side every new week.
Most importantly though use a macro counter, like MyFitnessPal until you know how much food you need to eat to grow & don’t overtrain. 3-4 times a week @ the gym is more than enough to start. Don’t bother with eating healthy either, your newbie gains may save you if you have not trained before, so eat like a pig & clear every and anything in your kitchen. The most important part is food & rest. Missing a meal is worse than missing a gym day.
I hope this helps OP. Personally I don’t think you’re gonna do it. 10 pull-ups is an astronomical jump in strength from 2 but if you only train upper body + stay lean, ur newbie gains might carry you.