Quote Originally Posted by Sasaki Kojiro
I doubt you will gain muscle, even slowly. All of the exercises except pullups have too high a rep range for hypertrophy. Get some weights, or try one handed pushups and handstand pushups and one legged squats if you can't afford them.
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I go to the school gym twice a week for an hour. In terms of excercise though, I do handstand pushups and one armed pushups every other day...about 20 of each.

What re range should I be doing these excercises and what benefit do I currently gain?

Dr. Tabatas research showed huge improvements in both aerobic and anaerobic capacity when his subjects followed a program of 20 seconds all out effort, followed by 10 seconds mild effort, followed by 20 seconds all out. Total time was 4 minutes which was increased as the subjects got fitter.
So I'll get fitter?

I understand the pain and muscle soreness. What I'm feeling seems more like bone stress.
My breastbone hurts after doing dips...I have ok form, I think it's normal