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hyporational comments on Open thread for December 24-31, 2013 - Less Wrong
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Thanks for those exercise suggestions! I'll add back bridge to the routine coupled with squats so that I can still use the software. This is not completely necessary since squats and supermans target hip extensors a bit too if done correctly. Adding some calf exercise in the leg day might make sense too, and some flank exercise on sit-ups day.
I agree one rest day might be enough if you're not a complete beginner, rest needs vary. The problem is, the exercises become longer, and I might have to eat more to recover faster. Doing one exercise a day just after waking up is so trivial the habit is easier to keep.
Do you know any good body weight exercises for deltoids?
Bodyweight squats really don't have enough load on the hip extensors to work them adequately. Even the barbell squat mostly targets the quadriceps (full depth Olympic/front squats involves the glutes a lot, and squatting low bar powerlifting-style involves the hamstrings).
Incline pushups (ie with your feet on a box) will involve more deltoids and less pectoralis. By continually increasing the incline, you can progress the difficulty of the exercise until you're doing handstand pushups.
The recommendation I make for folks is to buy an adjustable dumbbell set. Small cash investment, minimal space investment, and adds a bunch of exercises you can do. I've expanded the set with a pair of 10s and a quad of 25s, so the max weight I can put on a handle is 125lbs, and it holds up great.