Can some offer some advice on bodyweight training for some size?

[boxingfan30]

With the injuries I have, weights and movements are limited for me... but I try not to be deterred and do what I can to keep in shape and to stay lean as I have reached the dreaded (for some) 35 age mark.

My routine is pretty simple right now which is such:

Cardio: always 70 minutes on the recumbent bike usually average HR is 135-150 with max being 160-175. Calories are always no less than 700 and my max I believe was 786, so my heart should be in good condition. This is done 4-5 days a week.

twice a week I was adding push-ups at every 10 minute interval... usually the total amount was around 200-215. However, the bike breaks goes in intervals of 7 minutes, so I decided to go with that and had 242 total. I do have some soreness, but not anything dramatic such as what I used to have with doing actual bench work of course. (all push-ups are done with close hand positions or 5-6 inches apart because of shoulder.

I do work for my lower back, such as super mans and planks for making the lower back stronger. The upper back is mostly out because my right shoulder needs surgery.

I can do bicep work which I do concentration curls doing drop sets as well as hammer curls. I usually do have a lot of soreness after that.

Tricep work is overhead tricep extensions (don't ask why, but it doesn't hurt the shoulder) and I can do dips with feet up or just on the floor, but I can do so many of them, they don't seem to really do much. Perhaps just doing a set of push-ups, overhead tricep extensions and a set of dips that might help?

Lower back is bad, so putting any weight on it for squats is also out. I can hold dumbells to my sides and do them that way.

I don't go to a gym... honestly, I hate them is the reason. I like to workout alone and without all of the big guys huffing and puffing with their legs that look like sticks. No offense meant to anyone here... it's just my personal quiet time and it's meant to be work for me and not how much I can lift or horrible form like bouncing the weights off my chest.

Anyway... anyone have any ideas on how to mix this up a bit?

[shaunjohn242002]

holy shit, i was feeling pretty good today till i saw the dreaded 35 remark. i just turned 35! feel stronger than ever though. i feel ya man. i was locked up for 2 years in a county jail with nothing but bodyweight exercises. truth is you can do alot of good things with just that but you wont get huge doing high reps. add extra weight anytime you can. eat big. i was doing 1000 pushups and 500 situps every day the whole damn time i was there. i got severely shredded but no serious mass.

[boxingfan30]

holy shit, i was feeling pretty good today till i saw the dreaded 35 remark. i just turned 35! feel stronger than ever though. i feel ya man. i was locked up for 2 years in a county jail with nothing but bodyweight exercises. truth is you can do alot of good things with just that but you wont get huge doing high reps. add extra weight anytime you can. eat big. i was doing 1000 pushups and 500 situps every day the whole damn time i was there. i got severely shredded but no serious mass.

lol, well you know 35 is the number when we're over the hill haha. Thanks for the info though. I don't really want to get big... 5-10 lbs of muscle maybe and of course with the cardio i'm trying to cut up, but doing both isn't really easy unless the diet is super strict and right on in the numbers area. I know my chest has filled out a bit more, but I think that was more due to muscle loss from previous weight training and then gaining it back since I was never big anyway. I want to stay pretty slim and lean due to my martial arts training and boxing, etc.

[Beethoven]

There is a couple of books and vids out there called convict conditioning. It deals with exclusively Bodyweight training with all the variations.

[boxingfan30]

lol interesting, but i'll try anything.

[shaunjohn242002]

You shouldn't have any problems getting 5 or even 10 pounds. That's about what I got from it

[DontTaseMeBro]

Dips and pull ups (of all kinds). Even with high reps, you can probably get some size with the right nutrition. The older I get, the more I feel like diet is the key. Nevertheless, it would probably be best to get a belt to add some weight if you are doing more than 12 or so. Best wishes.