I’ve been getting a lot of great questions from Shah Training readers. Lets address some common questions:

Question: I have trouble with most bodyweight programs out there because I can not do a single push-up or pull-up.

Answer: The following videos present simple exercises and variations that you can perform:

Pushups:

Jumping Pullups

Negatives

Pullups and Hold

If you do not have access to a pullup bar:

Question: Some of your workouts feature levels from 1 to 10. How do I organize these levels into a progressive workout?

These levels have been seen in the following posts:

• Obese? Here is a Really Simple Exercise Routine You Can Follow
• Burpees: The Most Intense Bodyweight Exercise?

Each level is one workout. Each level means that the workout is getting harder and harder. There are a number of ways to use this training method:

1. You can focus on each level, once a week. So if you’re training 3 days a week, you can do level one three times in one week. Then do level two the following week. This is a great option for beginners, but it can get really boring really fast.
2. You can also stick to each level until it becomes easy. So lets say for the first level, it takes you two attempts for it to become easy. On the third workout of the week, you’d do level 2, since level 1 is now too easy for you. This style of training is probably the best way to make steady progress without burning yourself out.
3. Last option is to perform a different level each workout. So in a 3 day per week program, you you’d be completing the first three levels in the first week, the second three levels in the second week and so on. This is probably the toughest method and best for intermediate/advanced trainees.
4. There is on more option, and is suitable for advanced trainees. Perform each level once per week. For the other two days, perform a different workout. This gives you a chance to work on multiple goals at once. For example, onMonday you can focus on increasing your pullups. On Wednesday would be a pushup day. And on Friday would be a lower body day.

Question: None of your programs are suitable for my needs. Can you design a program for me?

Designing a program for you takes too much time, and at the moment I’m not doing online personal training. I will, however, walk you through designing your own program. I recently did just this with a reader who came up with a great program all by himself:

• Planks
• Lunges
• Squat Jumps
• Jumping Pullups
• Pushups on Walls

His weakness were the pushups and pullups. When you take the time to write your own program, you see it as your own, customizable routine. Using the progression methods I’ve introduced in my article “Sore Muscles = Progress? NOPE – 8 Ways to Progress with your Workout Without Muscle Soreness “, he’ll be on his way to performing full pushups and pullups in no time.

Question: Do you actually follow the program that you post online? How do you Progress with them?

No one’s asked me if I actually perform the program I post online. But I think it’s important to share this: The workouts I post online are all either workouts that I have done before, or modifications of those workouts. The primary way that I measure progress is time. I care about completing a workout in a shorter period of time, although I understand the importance of moving onto more difficult movements and adding external resistance. But to show you exactly what I do and how I progress with them, I’ve started my training journal online. You can find it here.

Question: I want to download your free manual, but I don’t want to sign up for your email newsletter. However, I do want to receive updates from this website. Do you have an RSS feed?

There are two ways of getting my manual: email newsletter and twitter. You can either sign onto my email newsletter, then unsubscribe when you receive the manual, or simply follow me on twitter. Details are here.

I do have an RSS feed. Details for the RSS feed are here.

Shoot me your Questions

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I’ll answer all questions as long as their specific and sincere. These are the questions I hate and will delete immediately:

• Hey, I need help setting up a program. Can you help me?
• My goal is fat loss and I’m trying to lose 10 pounds as fast as possible. Can your help?
• What are some fat burning foods?
• Can you suggest a really good diet plan for me?

Here are some guidelines to ensure that your question will be answered:

1. Be as detailed as possible. Don’t worry if the email is long, I’ll read it.
2. Search on this website before asking your questions. Search tab is on top right hand corner of site.
3. Explain your weaknesses and present clear goals.

I love to connect with my audience. If I’ve helped you in any way, please keep me posted on your progress. I also love hearing about how one of my workouts have helped you out. Send all your questions to shah@shahtraining.com.

Tags: beginner, Bodyweight Training, boring, desining your own program, easy, jumping pullups, level, lunges, nevatives, online personal training, personal training, planks, pullups, pullups and hold, training method, Workout