>The you guys let this thread not exist for more than 24 hours edition.
>Safest Straight-Arm Progression (Steady State Cycles)
>Common Preqs, Video format
>Wrist Prehab and Bodyline Exercises
>Kit Laughlin Wrist sequence (video format of above)
>Rice Bucket Prehab For Wrists
>Bicep Tendon Prep
>Shoulder Dislocates for Mobility
>Proper Scapula Positions For Statics
>Ido Portal Scapula Mobilization
>Ido Portal’s Resources (Mobility, Strength, and Movement progressions)
>Homemade parallette guide
>Greasing the Grove explanation
Go to a local park /playground. Work out outside and use the monkey bars or w/e is there as a pull up bar. Assuming you're not a bum and pay your taxes you have every right to be there.
The picture you're referring to is considered a reverse planche is gymnastic circles. Here here is the Streetworkout edition of what you probably consider to be a true reverse planche.
As far as I know he's the only one who's achieved this, but he has atrophied legs.
Gymnastics is featured in the olympics while crossfit is featured on ESPN.
There are very specific progressions and planned methods for improvement. Workouts are not "random." Perfect form is essential. If you arch like a motherfucker on your planche I don't think you'd even get credit for it -- you'd probably get negative points.
how do I train my horizontal pull, considering one arm inverted rows are too easy and I'm far from being able to do some front lever rows?
I've been thinking about doing some weithged one arm inverted rows but I have no idea wwhere to put the weight
>Can you do a flat tuck version?
I can but not for long
>I don't see any reason to do one arm inverted rows unless you just want to.
I used to be a curlbro so my upper body is too strong compared to my core and lowerbody, so any core involving exercise is really hard for me but my upper body barely works
I want my core to catch but without losing upper body strength
My favorite hamstring stretch.
How should I implement balance training into startbodyweight program?
I'm around levels 3-5 but I'm kinda terrified of getting to the handstand and I guess it would be fun to progress in balance skill as well as strength (although I know the program does build balance as well)
I don't know why this is, but most do seem to have small calves.
Can confirm from 3 years of whoring in cbt threads
Can second this so fucking much.
It feels amazing now that I've done scapular mobility and strengthening for 2 months only.
>in the front area
Yeah, most likely has something to do with your rotator cuffs.
Do a rotator cuff warm up next time and see if it helps at all.
See these videos:
If you do it with weights, remember to use really light ones (2-4lbs/1-2kg)
No particular program if you don't consider these programs:
Well, they kind of are, but as I also am doing many other things among those, I don't think I'm doing a set routine.
These probably also contribute to my new found euphoric scapular feeling, even though they're shoulder exercises:
I'm a skinny m'fucker and i train martial arts, i want to keep skinny but i want to be stronger, i can do 10 push ups, 1 pullup and 1 chinup, dips i never tried but im guessing 1 or 2, is bodywheight better than lifting iron?
I'm in third week of foundation and I'm thinking about doing something different.
Well, at first I was ok with how much the foundation 1 would take me and the exercises that I would do but after giving a look to handstand 1, I think that a purely gymnastic program might not be for me.
I am not training for grils and I am not training to look good. My goal is to build a strong healthy body while I have fun(I'm not implying that I expect my training to be always easy and rewarding).
So yeah, having said that, the amount of time that handstand is taking doing very basic moves is enormous. I mean that doing the first few exercises for 3 fucking months is not very appealing. I can definitely see the point in the wrist exercises and mobility of them though.
What I was thinking was of dropping gymnastic training and following startbodyweight.com's but with throwing the foundation's exercises here and there(not full mastery sets of course) and/or as warm up, and of course adding foundation's mobility(could be in the off days, right?).
And another thing that I will add is at least once per week running as I really like it.
As for my current strength, I can do 3x6-8 diamond push ups(I'm not training those, I have just tested them) as for my upper body's and arm's strength and I believe that my core is simply... shit. That's also the reason why I started foundation from the very beginning.
I'm afraid that it will be too much for a beginner and I will eventually have problems....
Should I just stick with foundation?
If yes, if I do the wrist and mobility work of handstand, is there any big problem if I start it at a later point of my foundation's training skipping what I can?
Sorry for the amount of questions and thanks in advance for any help.
I know I'm replying to shitposting but meh...
Your post doesn't make sense. I am asking for suggestions and opinions on my thoughts.
No gains from what?
What I am currently doing(foundation)? From what I plan to do? From what I'm currently not doing(handstand)?
Tell me how to improve faggot.
then do whatever the fuck you want
handstand one is too long yes but just do proper warming up(wrists, shoulder), stretch and wrist conditioning exercises
no need to do all the bullshit just do
>so as long as you have the wrist strength you can do it
he most likely does not have the wrist strength, mobility and flexibility
these 3 things are usually the most important factors
Every time I see the thumbnail for that picture, I can't differentiate the guy's left arm and left leg. At a glance, it looks like he's doing a one arm planche with his left arm bracing his right arm
rate push/pull ABxAxAB
Molding Mobility & Wrist Prehab
Plank, Side Plank, Reverse Plank 1x60s
Parallel Bar Support 2x
Dead Hang 2x
Some burpees to get blood flowing..
Stomach-to-Wall Handstand 3x
Rings Wide Pushups
Pull & Legs:
Uneven Chinups (using one ring lower then the bar)
Rings Tucked FL Rows
Rings Reverse Flys
after every workout day, core as follows:
Dragon Flag Progressions
Hollow Body Hold
Arch Body Hold
Hanging Knee Raises(or leg raises if I still got the power to)
stretching sessions on rest days.
what do you think?
too much volume, you need to actually progress, why have hollow body holds when you are doing dragon flag progressions, why have pullups when you are doing uneven chinups, or at least do both pullups and chinups uneven.
if you can do 5 sets of 5 dips try doing deep dips then singlebar dips-> korean dips -> russian dips
no idea why rings wide pushups and rings flys are there or ring curls reverse flys, also you should include some false grip ring rows if you havent started working on false grip already
the only skill I want to develop is a perfect handstand. Im not ready to train planches and levers.
3 sets of push
4 sets of pull
I am coming back from a nasty injury so hollow body is actually challenging for me, why shouldnt I do both?
forgot to mention that pullups are typewriter pullups. I like to do both.
Dip wise, I have some neat shoulder mobility and I can almost go untill my shoulder touches the parallel bars, with no pain at all. single bar dips are not really challenging, never found them much of a challenge. and korean dips are way above my level, and just dont feel right.
the accessory "shit" is there because I actually like doing those exercises, are they completely unnecessary?
Don't do parallel bar supports and deadhangs till failure. Don't do Dragon Flags everyday. You don't need two push up variations.
Order of exercise on Push: Pushup variation --> Dip Variation ---> Handstand Push variation
Flys are likely unnecessary at this point. You probably aren't ready for them anyway.
Don't do uneven chin ups now. Get good at wide and L variations first. Don't do rings reverse flys.
try single bar dips with hands backwards. and how come you cant do korean dips, where do you feel you are weak? it just takes some practice. I could do them when my max dips in a row was 12-13. Just do the negative slowly and you will get the hang of it
so cutting down to minimalist compunds then?
Pseudo-Planche Pushups, Dips, and Headstand pushups for 4 sets? that'll be enough for a training day?
and pull, just do variations of pullups, chinups, inverted rows for 4 sets aswell? with pistols for legs.
and how will my core routine will look then? dragon flag progressions on push lets say, and hollow body, arch body and leg raises on pull?
they just dont feel natural. maybe just have to suck it up and try them.
No lol. You aren't even allowed to know what's inside unless you pay for it. The sparse free information about it has been posted here a few times.
You want to just make a list of questions that someone else can answer so it can be copy and pasted?
well, after listening to you. 4 sets on everything. maybe 3 for core. what do you think?
Anyone know a good way to train my lats?
I cant do more that 2 chinups yet and I've been doing eccentric chin ups for a while now but was wondering if theres another way
It's for pull-ups, not chin-ups, but they work lats too, plus I guess you could use the progressions for chin-ups too. Great way to increase volume.
So /fit/ basicly i've been going to the gym but i don't like lifting, i still have a gym's subscription, would it be weird if i went there just to BW or would it be better to just fuck it and buy a pullup bar ?
That was me in the last thread, I never actually posted the link cause I couldn't find it again but I just managed to.
Here you go:
FUCK YOU BODYWEIGHT FAGGOTS,A WEIGHTLIFTER CAN DO YOUR FAGGY MONKEY TRICKS TOO,WE JUST DONT HAVE YOUR LEANESS BUT WE HAVE MORE STRENGTH THAN YOU COCKSUCKERS STOP PRETENDING THAT YOUR STUPID SHIT IS BETTER THAN WEIGHTLIFTING BECAUSE IT ISN'T EVEN OLYMPIC GYMNASTS LIFT WEIGHTS BECAUSE YOU CAN'T FUCKING PROGRESS TOO MUCH WITHOUT LIFTING MORE THAN YOUR FUCKING BODY FAGGOTS NOW GO SUCK DICKS
is it me or is bent hollow body rock harder to get 40+ reps than it is to do hollow body rock 30+ reps? ive been stuck on bent hollow body rocks and cant get past 30-40 reps per set for like a month now when i can do hollow bodys fine
well you are doing abs twice as much as any other part, hollow body hold is a prerequisite to dragon flag progresion in foundation I think you could do one set of hold as a warmup or do holds until you can hold 5x 60 seconds then move to dragon flags
foundation 1 says to split the exercices like:
But then when reading handstand one, that is suposed to be done at the same time, it says to train all seven foundation 1 progressions the same day, which one is correct?
They think of calisthenics as the thing they did in PE and think that's all there is to it. They think all we do is doing 100000 vanilla push-ups and expecting it to make us bigger and stronger.
The rest hate it because they have different goals. Most BW guys only aim for otter/athletic mode. Most people on /fit/ have body dismorphia and wants to be XBOXRONNIECOLEMANLEAVEHUMANITYBEHINDCMON!
hey guys im getting ready for spec warfare and shit for the navy
anyway im doing basically really ramped up crossfit + swimming 3 days a week and i was wondering if working towards planche and front lever etc will benefit me in any way other than learning the movement? being able to do a one arm pullup and shit should help me do lots of pullups right?
Consider it to be joint prep. Hollow Body Holds and Dragon Flag progressions are more relevant to current goals/actually obtainable in a short time.
How many regular pull ups can you do? I wouldn't even bother with a one arm pull up if you're not already close to it. Just work on pull up variations and then climb a rope (since that's a series of assisted one arm chins)
r8 my hybrid routine pls
Front Squat 3x5
Statics: Handstand, Frog Stand, Pseudo Planche
Pullups, pyramid to failure
Chinups, pyramid to failure
Deadlifts 1x5, 1x3
Skin the cat 3x5
Front lever negatives 3x5
Floor L-sit progression
Post-workout hiit on A&B days, swimming on x days
You already have the highest score (20+), why do you need to do more? Just get stronger, endurance doesn't seem to be a problem for you.
Rope climbing will prepare your tendons for one arm chin training.
the pullups isnt my problem for the score its my running and swimming mostly
since my calisthenics portion is pretty much covered i wanted to expand it a bit since i can hit the screening test scores already for pushups situps and pullups nomsayin :3
for endurance training like that you wanna aim for twice your goal as a workout. example, say you need 50 pushups to pass the physical, your pushup workout should be 100 pushups.
usually you want a day with high volume apporach like say 10x10 pushups with rest between, and a day with low volume like 3x30, 1x10 pushups
same with situps
you can also do pyramid sets
well fuark this whole time i thought i was gonna lose gains in special forces but this guy clearly knows his shit
today became a lot better mang
When training handstands, is it safe to do them every day if I warrm up properly?
I injured my shoulder a couple of months ago, I'm not sure wether it was overtraining or maybe out of weakness. I have not felt pain since, but I don't want to risk an injury. At the same time I want to get better at them, and it would be ideal (I believe) to practice the handstand everyday.
For point of reference (well, not really reference), I've been practicing tripods for the last few months and I've been able to increase my time every week. The limited frequency was not a problem at all. Build up the physical structure so you can handle skill work.
L-sit are more strength work. I don't even work them specifically now. FL progressions have very good carryover to L-sits. Do Parallel bar supports (legs on ground version if you're afraid of muh shoulder) instead to slowly condition your shoulders (with the advice your pt or doctor or whatever). L-sits are kinda kind parallel supports except it places more torque on the shoulder.
Anyway. When I was fucking around with L-sits I built up to a 12-13 second hold just from greasing the grove. I stopped doing them for a few months and then I could do hollow body holds for sets of 30s+ with minimal rest (same volume/level with rocks) I had a 27 second L-sit the first time I attempted them in months.
I think in BTGB coach sommer talked about how one of his athletes who had a solid front lever did a 60 second L-sit their first try.
well I was planning on doing every progression/mastery, just on parallettes for the time being. Handstands, hollow back press, planche, side levers, etc. I was gonna follow every progression/exercise and condition my connective tissue as much as I can, I just wanted to know if this was a smart move. if I get the cyst removed I know I'll have to relearn lots of things off the floor. I wanted to ask if it was still smart to learn things on paralettes or if it would actually hurt me more in the long run
Remember that bent arm does not translate to straight arm.
Hey /fit/, when do you guys do your workout?
I started this summer and have been doing it around 3 pm everyday. I start Uni tomorrow though, so I'm somewhat plagued if I should wake up at 6 and try to squeeze it in, or just start doing it at 7 PM.
Any benefits to one over the other, or will I see relatively the same progression either way?
I recommend doing your flexibility stuff late at night since that's when you're most limber anyway. I do it before I go to sleep.
Currently a college-fag now so I'm trying to figure out a good schedule too. I'll do the bent arm shit in the gym because I'll have to and then everything else can be done in my room when I feel like it.
Alright, I might work a little flexibility at night. I haven't been doing my flexibility because I just haven't found time. As a result, I'm missing out on a lot of things like planches and pushup variations. (currently doing them on my knuckles because I can't supinate my wrist.)
I'm basically on a M W F workout focusing mostly on upper body and cores. Seen a lot of good progress even if I'm missing out on a lot of shit, so I wanna get it in check ya know? Gonna make my Tuesdays an Thursdays and weekends all about mobility and a little cardio. Eventually a little leg work, but I try to keep my weekends for mental rest if anything.
Sucks how college screws everything up.
Dude. One of the key components of martial arts is building your body. At least you have flexibility unless you're taking some fake ass scam MURICAN FREEDOM martial arts, so that's good. Just do a balanced routine. Assisted pullups, dips, Deadlifts and squats should be the backbone of your workouts according to Elliot Hulse. And I believe that motherfucker he's like a gym monk
if concerned about making weight for fights though or not wanting to have to loose a shit tonne before weight ins then BW helps with that a lot, but also oly lifts are great for increasing dat der explosive power
ok guys? I'm sorry but all these links just confuse the fuck out of me
I spent all night researching about bodyweight training and casually found reddit's r/bodyweightfitness at that. is the beginners routine posted there good to start?
I'm starting the startbodyweight program next week and I was testing it out today. As far as I can tell, it's 7 exercises done in progression.
The problem is, because of whacked out genetics or whatever, some of the exercises (leg raises, pushups, HSPU) I'll be starting halfway down their respective progression tree, but the pullup and the plank I have to start at the beginning.
Will this present any major problems 6 or 7 months down the line as I get closer and closer to the end of the tree? Will I need to undertrain some of the exercises to help others catch up?
You should progress faster on the underdeveloped skills, and it will even out over time. If you're concerned, do the underdeveloped exercises before the others in your routine, which will help them develop more.
I'm around level 3-5 with that but I find plank progression there kinda wierd. I currently do scooby's rotisserie instead but I wonder if there's alternatives. Maybe some progression from foundation?
Non-existent. There are a lot of exercises that I've only been doing for about six months, because it took me forever to learn properly about bodyweight training. I'm improving all the time, though.
4-8 reps of each exercise is kind of strange. 5-8 reps per set is usually considered optimal for strength and mass gains.
Other than that, the routine mostly just seems a bit dull. Sure, it covers all muscle groups from what I can tell, but it seems kind of rigid.
If you're a complete beginner, however, it's a lot better than many other bodyweight routines out there.
Thinking of splitting my workouts into two 30 minute periods. One in the morning covering may 3 exercises if I'm not lazy, and then finishing up whatever else I wanted to in the evening so that way I had a little time in the morning.
What do you guys think? Would it hurt any of my progress? (Like burning fat or losing muscle?)
Hey /fit/, couple of questions since I'm slowly adding things onto my workout as my stretching gets better. Mainly working upper body for now.
First question I was curious about. Should I do planks AND crunches to work the ab muscle groups? I'm doing a lot of it to help out with my weak back muscles and make improving my posture easier.
Also, whenever I do side planks, my lower back gets extremely sore while doing them after the first minute. Is that normal when adding side planks? I tried fiddling around with the position but I could not find a position that was comfortable.
Oh, I start Uni today, and I'm trying to figure out what would be the easiest time for me to keep a schedule down. I go to school from 8 to 3, and then I work from 4-7 on most days.
Also mistype I meant I start at 9, but still a pretty tight schedule for me to keep up. It is what led to my downfall a year ago because I was working 4-10 after class everyday and eventually gave up.
But evening is probably gonna end up being better for me anyways. Come home after work, workout and relieve all my stress, hit my homework and everything, and done.
Pretty difficult. Your center of gravity is much different than someone of average height, which makes a lot of the advanced moves much more difficult to master because your tendons and muscles need to handle that much more resistance.
I'm 6'3 myself, and I struggle a lot with it.
Is the strength you get doing body weight comparable to that of if you were to lift actual weights?
Say if you were able to bench like 300lbs at 190lbs. would you be able to do that much at 190 if you were doing straight bodyweight?
Probably not, at least without significant time adapting.
Each exercise is a skill - a 190lb gymnast is going to suck at benching compared to a trained bencher even if he has great overall strength, and that 300lb bencher is going to suck at technical BW movements even if he has the pressing power of a bull, the back to match it and a core you could bounce rocks off.
While true, that's somewhat akin to saying a powerlifter 'only needs to learn the technique' and he'll be great with planche variations. Technically accurate but significantly underselling the actual effort involved.
there is a difference. gymnasts can deadlift 3-4 times bodyweight on first tries while powerlifters wouldnt cant even do the most basic bodyweight stuff and it would take them years to reach even the most simple of things
>As for their effectiveness, I've seen many gymnasts capable of planche push-ups do double bodyweight bench presses on their first attempts. Conversely, I've never seen a weightlifter capable of doing a double bodyweight bench press even come close to a planche push-up initially. (Adolf Sommer)
Perhaps because a 2x bodyweight bench is a lot less impressive, "weightlifters" are generally a whole lot bigger, and because "weightlifters"(presumably powerlifters) are focused entirely on three very limited exercises?
you dont even need to do squats though, pistols and then plyometrics give you huge power without building huge bulky legs, I went to the gym the other day to test squats and I was able to do 120kg squat at 66kg bodyweight while having done only bodyweight squats and plyos.
2x bench is a lot less impressive than what? mate weightlifters cant even do the things you do in gymnastics after 2-3 months concerning straight arm work.
Threadly reminder that if you aren't training to achieve the one-arm handstand pushup, you're wasting your life.
Higher level intermediate or advanced. Malteses, elevators, transitioning between high level elements, Victorians are more impressive.
Gymnastics is pretty diverse and when a move becomes common place it loses it's appeal. I've seen multiple 180+ guys bust out 10+ planche push ups. They don't think it's elite either.
Doesn't mean it's easy at all, but there's many more wonderful goals to achieve after you rep out planche push ups,
I'm not even the guy you are arguing with but holy fuck do you know how to read?
>Well, in actual gymnastics it's not that elite since there are even harder things but I digress
>I've seen multiple 180+ guys bust out 10+ planche push ups
And they're average size or less. Now there's the entire other end of the spectrum of weight classes. And you're saying it's not an elite feat of strength in any of them. Despite only ever seeing people in one half of it perform them, lol.
I get about bullshit and you were full of it. A 2x bodyweight bench for a 50kg man is good. Planche pushups for someone in one of the top weight classes would be fucking ridiculous.
Sure, there's no doubt that that 308+ super heavy weight doing a planche push up would be an absolute monster.
But in gymnastics 180 is considered heavy. Perhaps I should have clarified that I was speaking from a gymnastics perspective while thinking about typical gymnastic enthusiasts weights.
Is it normal that my arms/shoulders wear out before my chest does when I'm doing dips?
I know there's a difference depending on how far apart the bars are, but I've tried putting the bars as wide as possible and vice versa.
I mean, I still feel some tension in my chest, but nothing like 'MY STERNUM IS ABOUT TO BE RIPPED APART!'
Come to think of it, my chest hurts more the day after too, but I ascribe that to my arms being used to more of a beating than my chest.
Good suggestion, I'll definitely try and lean more forward. I'm doing 1-leg assisted dips, so I might be forcing myself to standing more straight than I should.
Another thing while I have you guys here: Elbow position while doing dips? do you focus on it (45 degree angle? elbows as close as possible to torso?
Atm I'm not really thinking about it and I think I'm at 45 degrees.
Im keeping mine tucked to my body, and going all the way down (almost shoulders touching the pb). I do have some neat shoulder mobility so go slow and figure out the limit of your RoM, but generall I think going to 90 degrees and a little beyond and then pushing into locked arms (slowly and controlled) is generally the accepted way of performing a dip.
yeah you should keep them close to the body, also you should progress towards going all the way down but slowly because if you are not careful you can get tendonitis in the sternum from stretching too sudenly/overuse before the tendons can adapt
Oh I meant going down till the elbow is at 90 degrees and tucking you arms to your torso.
Haha I think theres a quoting mess in here regarding who posted what. ID should really be implemented.
And always welcomed
From what I've seen they don't offer any structure for increasing reps, so it seems like they're suggesting you just train to failure for all sets.
I don't know why L-sits are considered skill work, they're just as much of a strength skill as push-ups.
There is no structure for training skill work, they just tell you to practice it for 10 minutes or something. This is dumb, especially for something you'd call 'skill work', because that's not how 'skill' is developed. If you practice something for ten minutes with bad form, you'll be worse the next time you practice. Your body doesn't know what you're trying to do; it will remember the bad form(because that's what you were practicing). A better idea is to have a quota of reps or time that you need to perform with perfect form, and increase that quota as you improve. Based on this, it's also questionable to start practicing handstands immediately, because you just aren't strong enough or aware of your body as a beginner to hold perfect form, and by practicing them right away, you're teaching your body bad form.
The training structure for the basic isometric holds like planks, hollow/arch body, etc. is dumb because there is no progression. I don't buy the argument that their only purpose is to 'remind your body of correct positions'. They're strength and tendon conditioning exercises, especially the straight arm planks, and they should be progressed like everything else in training.
Buy a pull up bar, I got mine for around 5$.
Either this, or improv with, I dunno, bus stops, traffic lights, anything. If you're black ppl won't mind, if you're not... well you'll look kinda autismo and ppl may laugh, but hey, you're the one who's making it, not them.
Yep. The whole PE1-PE1/IM set is pretty ridiculous, from what I've seen a lot of people progress it to a point but don't spend the time to get all the way to mastery; it takes some people way more than 3 months.
I'm new to Bodyweight training, I can do a max of ~70 pushups and 20-25pull ups, but I hear everyone talking about foundation. Id like to start training more seriously, is it one of the websites in the op? I know dumbass question.
After critics on the past few generals.
Is my program at last btg-approved?
stretching sessions on rest days, and sometimes HIITs, If I feel like doing them.
GymnasticBodies is Coach Sommer's website, and has the Foundation book and forums for sale. There should be torrents for Foundation(just the books) in the pastebin, linked somewhere in this thread I think, or you can look in the archives for them.
Foundation is really expensive, about $80 per book, and there are 5 including Handstand 1. I haven't actually bought it, so I can't say for sure, but I think the forums on GB are useful enough to make actually buying it a tempting option.