/BTG/ General - Bodyweight Training General

>>28326602
where are the torrents for foundations/handstand1?

>tfw constantly waiting till someone made the general
>>28326672
a reverse planche is a victorian

>>28326910

No it isn't, a Victorian is a reverse maltese.

>>28326602
>not more than 24 hours
Do you mean fewer than 24 hours?

>>28327076
in that case, the reverse planche doesnt exist yet

but if you think about it the manna is actually a reverse tuck planche

Good post, OP. Appreciate it.

>>28326602
I dont have access to a pull up bar or rings, how is this going to affect my progression?

>>28327204
Go do them on a tree or a doorframe or something. Pull ups are essential.

>>28327232
I have these steel support beams in my basement, will they be good enough?

>>28327304
if you can use them like a pullup bar, yes

>>28327332
>>28327204
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.

File: legless-table.png (804KB, 1310x612px) Image search: [Google]

804KB, 1310x612px

>>28327117

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.

>>28327370
amazing

but I dont see how a back limber is a reverse planche, since it does not look like an opposite planche at all

>>28327370
can you also link me the vid to your pic

I have a few questions, How you you work the forearms with this kind of workout also how exactly do you build mass or bulk with this kind of workout?

How is this any different from crossfit?

>>28327481

1. Planche progression
2. Eat more

>>28327519

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.

File: Well+that+wasn+t+the+least+intelligent+comment+of+all+time+_f6d75640630789dc29024d46446f0a36[1].png (21KB, 263x200px) Image search: [Google]

21KB, 263x200px

>>28327519

>>28327519
>How is this any similar to crossfit?

>>28327519
1000% correct

Like how is cricket any different to baseball?

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

>>28327575
>how is cricket any different to baseball
at least they seem related

>>28327584

Tuck front lever rows.

>>28327481
literally everything you do involves the forearms

File: 1408885123817.jpg (211KB, 1274x668px) Image search: [Google]

211KB, 1274x668px

HAHAHAHAHAHAHHAHAHHAHHAAH
HAHAHHAHAHAHAHAHAHAAHA
HOLYH HAHAHAHAHHHAHAHHA

>>28327600
they seem too easy
are they worth it compared to one arm inv rows?
thanks btw

>>28327636

Can you do a flat tuck version? I don't see any reason to do one arm inverted rows unless you just want to.

>>28327630
yeah how do you avoid having shrimpy legs like this?

>>28327722

Squat. Weighted Pistols.

>>28327630
>posts the calves
>implying 99% of /fit/ doesnt have small calves

>>28327636
if tuck front lever rows are to easy just do the advanced tuck version

>>28327646
>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

>>28327888

Hollow Body Holds until the sunset. You should really build up volume in the hold before attempting the bent arm version.

>>28327888
good for you that every bodyweight exercise involves the core

>>28327910
yep, that's why I switched form lifting, but it's hard as fuck as I'm really heavy for my strength
>>28327906
gonna do this thanks

File: MTP-Stretch.png (1MB, 1500x1627px) Image search: [Google]

1MB, 1500x1627px

https://www.youtube.com/watch?v=CrF2iMnn09w

My favorite hamstring stretch.

File: killroy70-template.png (246KB, 1594x1320px) Image search: [Google]

246KB, 1594x1320px

Killroy Template

>>28328245
anyone have those links on why why someone should try out Bodyweight exercises?

>>28328626

This?

https://www.youtube.com/watch?v=JRmsDjMujjo&list=UUYjDpq1-XpRxHaHEzEayGLQ

>>28328641
Yeah thanks mate.

how do i increase balance? its shit right now, i can only do a frogstand for 15s. should i just practice them incessantly?

>>28328866
yes

>>28328866
practice practice practice. Also try learning headstand once I mastered that all of my other balance exercises seemed

>>28328866
things that help:
stretch wrists
strengthen wrists

>>28328920
was easier

>>28328911
>>28328920
will do, thanks

>>28328931
way*.
holy fuck I must be drunk or something

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)

>>28328997
just try headstand against the wall

Anyone Feel like posting their bodyweight progress?

To the guy who posted his handstand push up around a month ago: are you doing that for reps now?

File: 1343152139092.jpg (185KB, 600x4000px) Image search: [Google]

185KB, 600x4000px

>>28327865
This
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

>>28327878
Can second this so fucking much.
It feels amazing now that I've done scapular mobility and strengthening for 2 months only.

>shoulder irritation when doing pushups

How do I handle this?

>>28329467
How the fuck do I fuck up the picture selection every time
That is always relevant on /feel/ though

>>28329492
What kind of irritation?
I recommend you try doing thorough rotator cuff warm up beforehand.

>>28329555
somewhat sharp pain in the front area of the shoulder

I tried doing those scapula pushups and those really bothered that area in the shoulder as well.

>>28329467
what specifically were you doing to work on scapular strength/mobility?

Any particular program or did you just do tons of different mobility work focusing on the scapulae?

>>28329729
>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:
https://www.youtube.com/watch?v=bGqCSySszrA
https://www.youtube.com/watch?v=EY2tNBOmvGs

If you do it with weights, remember to use really light ones (2-4lbs/1-2kg)

>>28329467
what exercises exactly? Im having some shoulder/scapular issues myself

>>28329020
I was hoping I could add some Ido's stuff to the stretching

>>28329814
well if you dont have enough mobility of course you should stretch, I'm talking about pure balance

>>28329776
>>28329798
No particular program if you don't consider these programs:
https://www.youtube.com/watch?v=1YHIV4a81Os
https://www.youtube.com/watch?v=y4Wo095zPnc

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:
https://www.youtube.com/watch?v=PpKXp3UbszE
https://www.youtube.com/watch?v=vP8YmmRMz6I

>>28329882
Thanks for the links, I'm gonna incorporate this into my training

>>28329827
Sure, I'm just looking for some exercises to add to wall handstand, crow stand etc

>>28329783
Will doing exercises like that help the pain go away or should I rest for a certain period of time?

>>28329943
I can't say for sure but it might. If not, and if the pain is sharp as you said, I really think you should see a doctor to specify the cause of your pain.

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?

>>28330175

Gymnastics strength training will accomplish that goal.

>>28330211
Any recomendations ?

File: 1373839260764.png (311KB, 637x345px) Image search: [Google]

311KB, 637x345px

>>28330175
THANK YOU SKELETAR

Is there a commonly recommend cheap set of resistance bands?

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.

>>28330559
I'm doing startbodyweight with the wrist and planche progressions from foundation

>>28329882
Whats the equipment he uses in the first vid?
(Basic shoulder and ROM stabilization Rotuine)

>>28330559
>>28330613
enjoy no gains

>>28330821
But I'm seeing gains.

>>28330831
you'd see your noob gains if you flopped around like a dying magikarp

>>28330846
shut the fuck you pathetic foundation fanboy

>>28330821
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.

>>28330559
you dont have to do every exercise for 3 months you fucktard, just until you can do mastery of it. it should take you ~ 4 weeks or less to progress unless it is mobility related

>>28331011
do foundation
get strong
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
belly-facing-wall-handstand>headstand>tripods>handstands

File: trx I Y T W L Low Split Split 2.gif (3MB, 223x273px) Image search: [Google]

3MB, 223x273px

>>28329776

>>28331071
>>28331071
also what this guy said the handstand progression is kinda long, so as long as you have the wrist strength you can do it

>>28331091
>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

>>28326602
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

>>28331403
it looks like he's suspended from an anal harness

rate push/pull ABxAxAB


Warmup:
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
L-Sit 3x

Push:
Dips
Headstand Pushups
Pseudo-Planche Pushups
Rings Wide Pushups
Rings Flys
3-4 sets

Pull & Legs:
Pullups
Uneven Chinups (using one ring lower then the bar)
Pistol Squats
Rings Tucked FL Rows
4 sets
Jumping Lunges
Rings Reverse Flys
Rings Curls
3 sets

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?

>>28332140
ABxAxBx **

>>28332140
>>28332156
Its quite sad that nobody answers this man. Is everyone here just foundation newbs? Not being a dick but jeeez our generals suck shit.

>>28332420

Too much volume, use the killroy template instead. Cut out the stupid accessory shit for the first few weeks and then decide whether you actually want to add them in.

since my scapula should be protracted during a planche, should it be retracted during a front lever?

>>28332521

Partly retracted. There's a video in the OP that discusses the ideal scapula position for many static holds.

>>28332140
5 upperbody push
3 upperbody pull
not balanced at all

>>28332140
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

>>28332478
the only skill I want to develop is a perfect handstand. Im not ready to train planches and levers.

>>28332538
3 sets of push
4 sets of pull
seems fine.

>>28332542
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?

>>28332765

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.

>>28332765
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

>>28331047

Is there a Q&A.FAQ that Adolf Sommer answers about foundation? Which by the way should be posted with the Fouondation links to prevent confusion.

>>28332140
you doing circuits?

>>28332843
so cutting down to minimalist compunds then?
for push:
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?

>>28332870
they just dont feel natural. maybe just have to suck it up and try them.

>>28332918
lolno.

>>28332939
>lolno

Ok, I just thought that because you put your sets at the end of each day.

Nothing wrong with circuits, though.

>>28327750
pistol squats rule my life

>>28332871

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?

>>28332871
>Adolf Sommer
kek!

File: abxaxb.jpg (50KB, 814x193px) Image search: [Google]

50KB, 814x193px

>>28332478
>>28332538
>>28332542
>>28332843
>>28332870
well, after listening to you. 4 sets on everything. maybe 3 for core. what do you think?

>>28333148
Dropped the hanging knee raises on the days with dragon flag progressions, my bad for not taking it out before snipping the screen

File: hips.jpg (4MB, 3072x2304px) Image search: [Google]

4MB, 3072x2304px

>>28329109
Sure. I'm 6'3, 208 lbs.

>>28333389
>only did dragon flags mode

>>28326602
the foundation 1 torrent doesn't have videos, but I remember someone in a previous thread found an epub that included the videos, someone saved the link?

File: 1334372074645.jpg (26KB, 235x235px) Image search: [Google]

26KB, 235x235px

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

>>28333594
rows

>>28333594

http://www.kbnj.com/FighterPullupByPavel.htm

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 ?

>>28333532
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:
https://kickass.to/coach-sommer-gymnastic-bodies-foundation-one-f1-epub-t7056395.html

>>28330175
lol @ 10 pushups

>>28333594
jackknife pullups

>>28333594
negatives?

also >>28333656

Just rows right. Exrx details how different variations target different muscle groups. Read up on it.

>>28333148
no comments?

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

>>28333912
thanks anon

>>28334252
Number of meals in a day doesn't matter, as long as you get your calories and proper macros, like you said.

>>28334143
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

>>28326602
foundation 1 says to split the exercices like:
a
FL/sPL/HBP/RC
b
SL/SLS

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?

>>28334539
also curious about this

Why ppl hate on bodyweight training

>>28334539
I for example do all of the 7 except manna in one day because too much abs and move the manna to the handstand day

>>28335259
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.

So, ignorance.
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!

>>28333912
what reader are you using to see the videos? I use sumatraPDF and can't see any

File: yd.jpg (33KB, 302x300px) Image search: [Google]

33KB, 302x300px

>>28334169
captcha: esuncil man

should I still be doing sit ups with these routines?

>>28335763

No. Never do sit ups ever again unless you're in the military.

>>28335799
which workouts cover the abs?

>>28335848
manna and front lever progressions

>>28335848
hanging legs raise, L-sits, planks
Doing pull-ups also works the abs

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?

What the gravity book name, please?
I can't seems to remember the name.

>>28335971
overcoming gravity

>>28335969

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)

>>28335971
fighting gravity

>>28335998
last time i did max reps i got 24, my oac negative isnt bad either
so working towards my straight arm and bent arm goals and explosive leg movements should help me?

r8 my hybrid routine pls
ABxABx
A:
HSPU 3x5
Squat 3x5
Dips 3x5
Front Squat 3x5
Statics: Handstand, Frog Stand, Pseudo Planche

B:
Pullups, pyramid to failure
Chinups, pyramid to failure
Deadlifts 1x5, 1x3
Skin the cat 3x5
Powercleans 3x3
Front lever negatives 3x5
GHR 3x5
Floor L-sit progression

Post-workout hiit on A&B days, swimming on x days

>>28335971
DEEEEEFYIIIIING GRAVITYYYYYYY

>>28336055
you dont really need pullups and chinups unless maybe you wanna work towards OAC and front lever rows

>>28336079
I-I do
I also like them

>>28336027

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.

Armyfag hereabouts.

Working on pushups and situps for the APFT. Any advice on additional training that will make them easier?

Can post my current routine.

>>28336119
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

>>28336179

Alex Viada. Just use his lifting + cardio template for gains and just replace the lifting with calisthenics.

>>28336123
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

>>28336203
damn he's like goal body tier how come i havent heard of him before

>>28336240

cuz muh SS + GOMAD

File: feelz.jpg (148KB, 864x922px) Image search: [Google]

148KB, 864x922px

>>28336265
well fuark this whole time i thought i was gonna lose gains in special forces but this guy clearly knows his shit
damn
just damn
today became a lot better mang

File: 415ZbHzjXoL.jpg (28KB, 387x500px) Image search: [Google]

28KB, 387x500px

>>28335971

>>28335336
Torrent descripton states you need to use some specific firefox addon, most readers don't support embedded videos in EPUBs.

>>28333389

You posted this pic like a month ago. What's your strength progress?

>>28336502
can someone share the torrents to the foundations?

>>28335971
overcoming gravity

>>28337075
sorry didnt mean to reply

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.

>>28337368

No. Wrists are the limiting factor here. Parallettes would make something else the limiting factor which may or may not be better.

>>28337368

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.

>>28337422
>>28337440
Ok, thanks!

What about static holds like the L-sit?

i have a ganglion cyst in my wrist and so i basically have to do everything on parallettes that would usually be off the floor.

is it still worth doing foundations/handstand 1?

>>28337608

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.

>>28337656

You can still condition your elbows. If you want a planche or a hollow back press those are still options.Parallete versions are actually slightly easier.

>>28337731
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

>>28337898

I'm not familiar enough with the topic to answer you. Either GB or reddit will have better advice in this case. Ask your doctor.

File: johny-elbows.png (157KB, 1540x1012px) Image search: [Google]

157KB, 1540x1012px

Remember that bent arm does not translate to straight arm.

File: 1361459500802.png (52KB, 429x399px) Image search: [Google]

52KB, 429x399px

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?

>>28338692

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.

>>28338732
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.

>>28330175
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

>>28338777
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?

Hey /bwg/

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?

>>28339512
It's fine to start. There are some questionable choices/recommendations in it, but they're just little things, the basics are there.

>>28340232
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.

>>28339512
startbodyweight is easy as fuck to figure out, though. Just do that till you get a hang of it, and then take it from there?

>>28340906
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?

>>28341376
>startbodyweight.com
stop doing this shit

>>28341502
I enjoy it, either give arguments why I should stop or stop shitposting.

when doing an AB split, in the warmup should I do dead hang and pb bars support hold every day or each one twice a week in order to no overload on the joints and tendons?

>>28336502
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.

>>28343176
>took me forever to learn properly about bodyweight training
Any objective critics of startbodyweight?

>>28342505
yes

>>28343206
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.

File: imok.png (16KB, 379x214px) Image search: [Google]

16KB, 379x214px

>>28343538
Thanks

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?)

>>28343671
What's the point of this?

It probably wouldn't make much of a difference either way.

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.

>>28343206

You'll have to go back and learn the bodyline and other statics at some point anyway.

>>28343737
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.

>>28343784
dont do crunches, do leg raises, either on the ground or while hanging from a bar depending on your level.

>>28343795
I don't think you'd benefit from working out right after waking up.
Personally, I'd work out after work. With a schedule that tight, though, it becomes a matter of priority.

>>28343828
You think?
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.

>>28343798
I'll probably start doing those. I need to get my leg mobility up though, as I can't do leg raises without my leg tightening up and bending.
Thanks anon

>>28343397
so in pull days I'll do dead hang and in push days ill do support hold?

>>28343784
Leg raises( start on the ground , then hanging knee raises), hollow holds, arch holds, planks

I'm 6'4". how difficult would it be to progress in comparison to someone of average height?

>>28338903
I'm trying to keep my weight for competitions, imma start doing my gym routine and implementing the pull uos and dips, thanks

>>28344102
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?

>>28344385

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.

>>28344385

I did a single tuck planche push up and that translated to a bw bench.

>>28344281
>>28344279
Your movements are gonna look awesome once you master them tho.

>>28344423
>implying you build different kind of strength with bodyweight fitness
the gymnast would only need to learn the technique and he would bench a lot

>>28344545

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.

>>28344556
no since powerlifters are fat they already would have trouble with pushups

>>28326602
guys
is it possible to achieve good body only with pull ups and dips variations + squat/dl?

>>28344632

Will you get a good chest by only benching bw?

>>28344632
throw in some hspu progression or other shoulder work and a horizonal pulling and youre good
core as well

>>28344556
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

>>28344773
>3-4 times bodyweight on first tries
[citation needed]

>>28344787

JJ gregory, 405 dl on the first day of high school at 135 lbs.

4x bw I'd a serious exageration though

>>28344787
yeah sry meant 2-3

>>28344787
also this
>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)

>>28344645
actually yes, you will, you just have to do variation where you are focusing on chest instead of tric, different elbows position

HEY GUYS IM DROPPING IN BEFORE THIS TURNS INTO LIFTING VS NOT LIFTHING THREAD OKAY??

Please lets not go that road.

>>28344879
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?

>>28344936

2x bw bench is elite in most weight classes.

>>28344632
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.
>>28344936
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.

>>28344959
As are planche pushups in most weight classes.

>>28344981

Lol. I'm a btg enthusiast but you're being unfair to lifters. Softener a rolqua

>>28344989

Which is why they're both impressive. (Well, in actual gymnastics it's not that elite since there are even harder things but I digress)

>>28344989
yeah and? lifters dont even come close to holding a planche while gymnasts have a 2x bw bench, doesnt that mean that by your own standards gymnastics has better carryover?

>>28345021
Are you intentionally ignoring the fact that gymnasts do not fall into "most weight classes" in powerlifting thinking me a complete retard or are you one yourself?

>>28345053

Planche push ups aren't particularly rare in gymnastics regardless of weight class. They're just stepping stone for ring strength.

You seem to be upset, what's wrong?

>>28345097
Stop dodging the question woman, which is it?

>>28345097

>yes I'm aware there aren't weight classes. It doesn't matter though lel

are back bridges more of a flexibillity exercise or they actually contribute to back strength?

trying to make this thread productive again

>>28345121

Flexibility

>>28345121
they do build strength as well up to a point

>>28345121
They are a flexibility exercise but they actually do contribute to back strength.
A great deal.

>>28345053

So if I say regardless of weight instead of "weight class," will you understand?

>>28345133
>>28345140
>>28345165
I see. Then I will alternate progression of those and L-Sits on my ABxAxB.

File: One-arm handstand.jpg (162KB, 640x427px) Image search: [Google]

162KB, 640x427px

Threadly reminder that if you aren't training to achieve the one-arm handstand pushup, you're wasting your life.

http://roughstrength.com/how-to-gain-one-arm-handstand-pushup/
http://convict-conditioning.com/is-the-one-arm-handstand-push-up-really-even-possible/

>>28345174
Planche pushups are not elite level regardless of body weight?

In that case I do understand perfectly. You are a complete retard.

>>28345212

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,

File: srslystop.gif (303KB, 298x156px) Image search: [Google]

303KB, 298x156px

>>28345212
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

>>28345292
>do you know how to read
>>28345053

as a beginner should I work on stomach to wall handstand with the goal being 3 sets of 60s? and only afterwards to start doing stuff like pushing from bent arm frog stand into handstand?

>>28345281
>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.

File: 1393444291576.jpg (196KB, 600x4000px) Image search: [Google]

196KB, 600x4000px

>>28329467
>Posting the wrong image.

>>28345336

Eh, I suppose it would be. There aren't too many of those guys around so it's certainly more impressive. Getting upset about a classification is silly though.

>>28345379
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.

>>28345418

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.

>>28345450
Oh, that explains it. Got worked up about nothing then.

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!'

>>28345527
I for example get exhausted in the tricep but feel it quite abit in my chest as well, altho the day after it's my chest that gets doms if I push very hard, never my tricep

>>28345527
lean forward, focus on pushing through your chest when you go up?

>>28345565
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.

>>28345574
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.

>>28345604
oh yeah you should definitely lean forward I forgot about that

>>28345574
>>28345621
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.

>>28345604
oh okay, once you fatigue from dips do some pushups so you could progress better

>>28345633
Hah, that's exactly what I've been doing.

2x full dips (no assist) -> 1-leg assisted till failure x3

And then drop down and do wide-gripped push-ups

>>28345630
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.

>>28345643
Sounds absolutely perfect. Go on and conquer those dips!

>>28345647
When you say 90 degrees, you mean close to the torso, yea? I can't imagine doing dips with my arms parallel with my shoulders.

>>28345630
>>28345647
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

>>28345647
>>28345664
>>28345659
Anyway, thanks so much for the replies, guys

Much love (no homo)

>>28345676
Gotcha.

>>28345664
Oh I meant going down till the elbow is at 90 degrees and tucking you arms to your torso.

>>>>28345676
>>28345691

Haha I think theres a quoting mess in here regarding who posted what. ID should really be implemented.
And always welcomed

Should I do stiff leg windmill 5r on both sides?
MN/PE1>iM

>>28345959
yes

>>28346005
Can I do it without a dumbbell? Got a shortage of those in the house.

>>28346005
Thanks btw>>28346039

>>28346039
anything that has enough weight to make you stretch properly

>>28340769
>There are some questionable choices/recommendations in it,
like what?

>>28347143
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.

There's a new coach simmer interview on paleo magezine

>>28348599
Link?

I've been doing "door pull ups" since I don't have a pull up bar... I can't find any tree or park around to do them so yeah, that's all I have left...

Will I ever make it that way?

>>28350344

No, get rings

>>28350420
How do you install rings?

>>28350344
>I can't find any tree or park
do you live in a desert?

>>28350446
Dude, trees where I can do pull ups, there are just a bunch of palms no trees going horizontally. And yeah, there are a few parks but no bars to do pull ups or something...

>>28350474
improvise, you only need to hold on something, could be some ledge for example

>>28329882
Thanks for these. I need to do more scapular work to fix my shoulders.

>>28350474

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.

>>28351267
You put your pull up bar in the door frame? My door frame is made from wood and I bet it will break if I use a pull up bar there.

>>28348942
http://paleomagonline.com/paleo-magazine-radio-eps-48-building-a-gymnasts-body-with-coach-chris-sommer-and-roasting-the-perfect-chicken-with-russ-crandall/

SLS/PE1 in F1 confuses me. The mobility work is pretty much squats too so I'm supposed to do 5x15+4x10 slightly different squats?

I can't do a pullup, should i lat pulldown my way there?

>>28352448

No, rows then negatives

>>28352534
Can i do rows on the bar in the smith machine?

>>28351679
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.

someone mind sharing me a guide for dragon flag progression?

>>28353100

Foundation

>>28352642
No, bitch.

>>28353372
but.. you are speaking bodyweight rows correct ?

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.

File: ABxAxB.png (24KB, 788x371px) Image search: [Google]

24KB, 788x371px

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.

>>28355103

For bent arm strength, should be ordered from least to most resistance: so rows, chins, pull ups, ect. Same for pushing.

>>28354327
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.

File: 1394734076283.jpg (17KB, 251x199px) Image search: [Google]

17KB, 251x199px

RIP thread