The Naked Warrior - www.pdfarchive.info/pdf/T/Ts/Tsatsouline_Pavel_-_The_naked_warrior.pdf
Overcoming Gravity - https://thepiratebay.se/torrent/7663751/Overcoming_Gravity_%28gnv64%29
Coach Sommers Mastering GST Series
>Foundation 1+2 and Handstand 1
>Foundation 3+4, Handstand 2 and Rings 1
>Safest Static Hold Progression
Steady State Cycles: www.antranik.org/how-to-implement-a-steady-state-training-cycle
Same in an instructional video: https://www.youtube.com/watch?v=GmMfW2kCkeE
Rice bucket training:https://www.youtube.com/watch?v=GY_IuSX4j-k&feature=youtu.be&t=2m10s
>Bicep Tendon Prep
>How to make parallettes out of PVC
>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
I don't have time to check out the old thread from archive to check out if you guys have made any changes to the pastas as I'm going to sleep now.
Just thought I'd create this for you bros before I do.
Hopefully it's alive when I wake up.
Use fewer fingers on one hand while gripping normally with the other.
Negatives, i.e. pull yourself up normally, then let go slightly with one hand and lower yourself as slowly as possible.
i've not seen anything about it in OP - care to help a nigga out ?
does that work for wrists ?
i had a tendon ripped and stapled back on like 5+years ago and its holding real good, even when i was more heavily invested in weightlifting - nithing was a problem.
i kinda slacked due to university tho - now i feel like i could use some of that, no option to weightlift like before again tho.
Some fella posted this in last thread, how solid is this intermediate routine?
Short answer: no.
Prehab: Foundation is conceived to train your tendons with your muscles. Adding stuff like bicep tendon or wrist prehab shouldn't be necessary. There's a fuckload of wrist strenghtening exercises in HS1, for example.
Stretching: your call. If you don't care about being especially flexible, just do the mobility exercises, they'll get you more flexible anyway. If you want more, add some stretching sessions.
Sure. It's not a rigid routine, but here's the exercises I do:
>Pullups/chinups(weighted and unweighted)
>inverted rows(trying to do tucked front lever rows)
>Box pushups, working up to handstand pushups
>assisted pistol squats
Think that's about it. My schedule is something like ABxABxx, but I move around exercises as I see fit.
mine is a hybrid between r/bodyweightfitness' and startbodyweight's....basically keeping the structure of the former in terms of excersises, setsxreps and rest but using the progressions of the later, plus more static stretching
First time posting on 4chan here guys, have a few questions.
I started doing bodyweight exercises last week on injury recovery, I am doing the reddit beginning exercise.
I have a few questions.
1. Will working towards the planche by doing pseudo planche pushups eventually give me enough strength to do one handed pushups, or should I train separately for that?
2. I train one day and rest the next. Can I do frog stands and pseudo planche pushups on the same day without overworking myself?
>6 sets of vertical pulling
what's the point
chinup and pullup are almost the same thing anyway. if you're a beginner either will do. if you insist on doing the two grips (idk why) then do 1 set of chinups and 2 of pullups
>author is a weight lifter
>eat more, exercise less
if you're gonna do the one from reddit, look at this link
it goes a bit more in detail about isometrics and warmup
it's pointless to do more
once you can do 3x7 or 3x8 it's time to move on to a harder excersise (close grip, archer pullup, etc)
do whichever you like better, it makes no difference
I've heard good things about P90X's yoga, namely that it's the best part of the program. I haven't heard anything about P90X2's, though. Supposedly it's better, and it's also 30 minutes shorter
Hey /btg/. Climber here. I was wondering if anyone knew good programs for people trying to condition themselves for climbing beyond the usual climbing and campusing. I've been working on Foundation b/c it's supposed to increase tendon health and strength, and that's necessary for climbing. Is there something else I could be doing that would benefit me more?
What do you guys do for forearms? Only pull-ups?
I chose chinups over pullups because I can't do rows(aomost broke a table trying to do it), so I need some biceps work. So I feel like my forearms are kinda lacking.
I don't know any program specific to climbing but since it often involves staying firm in uncomfortable positions, it would probably do you good to do some core work. planks, holds, hanging leg raises are all good for that. and don't forget about your wrists :)
ironically I've made the most forearm gains by doing rows under a table. since the grip is so awkward hands and forearms need to stay particularly tight
Sounds like a good idea to me, bring it up in the next yoga general thread.
We can have the OP here have our sticky and the second post have the yoga resources. Or we can have pastebins for both. Not sure if yoga has one, but I have a link to our pastebin
Definitely any prehabs, I've heard rice bucket training is great, I'd imagine doing Foundation and getting stronger and getting more body control is great in general for climbing, but I wouldn't know
Here you go, not sure if anyone has updated it yet, this is the last time I've updated it.
Haven't updated anything recently or even been here, school's got me busy
bodyweightfags please teach me how to gain insane core strength to do V sits and levers and all that silly shit while having huge quads from weight lifting. I do leg raises both upright and lying down but it's very hard to progress.
Absolutely. After you feel no discomfort in your wrist start doing both. Kit Laughlins routine twice a week and rice bucket training 2-3x a week.
Core Strength (First 4 should be held for 3-5 sets for 60s each with little rest (1-2 min) between sets. 30s sets are fine for L-sits and pseudo-planche leans). The rational for the short rest period is that these are basic positions that you should be very comfortable in.
- Plank Variations (Forearm/Straight-Arm/Pseudo-planche Leans)
- Hollow Body Hold
- Arch Body Hold (don’t do this if you have low back issues)
- Dragon Flags
- Front/Back/Side Levers Progressions
Check some of the links in OP for progressions, maybe Antraniks site.
Your big quads aren't really a problem, the lever arm on your hips and thighs isn't that bad. Having an extra 10 pounds of muscle on your thighs is small compared to the increased torque moving between different progressions, so it might set you back one progression at the most e.g. you'll be doing a straddle front lever when you could be doing a full front lever. Unless your quads are inhuman, I think the effect wouldn't even be that large.
Don't forget to do wrist prehabs mentioned in >>28365137
You can easily "immobilize" your wrists by NOT doing them, since climbing focuses only in one kind of motion - pinch, grab, finger hold - which are opposites of those prehabs.
One climber, who can do 5.14c (7b), apparently fucked up his wrists that way. Can't do more than couple of routes per training session.
Should hanging leg raises be something you do as a static hold or something you do reps of? The startbodyweight website says to do reps but I don't really think that's doing anything.
Figure for yourself.
The static hold is something that would be called Hanging L
When you are at the bottom of a pistol squat, and your leg is bent at an acute angle, which muscle are you using to get back up? Quads, hamstrings, or glutes? I have pretty strong and flexible quads but I can only one-legged squat to parallel. When my butt goes below my knee, it feels almost impossible to get back up. I exert maximum effort and it feels like it puts a lot of stress on my knee.
actually depends on how much your knee is forward, the more it is forward, the more quad is used
if you do a lowbar squat for example, you use more glutes than in a regular squat
but with a regalur pistol squat which is similiar to a front squat, the quad is worked the most
Its hard for you because you are not used to the movement, try assisted ones for now
Threadly reminder that if you aren't training to achieve the one-arm handstand pushup, you're wasting your life.
about http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html ,does it works? how long until you see some kind of result? i see it really easy tbh (i think that 3 sets of 4-8 rep of each exercise is too poor), i would do that plus 45 min. of cardio
just did a set of 1 arm pullups for the first time
>i think that 3 sets of 4-8 rep of each exercise is too poor
why? 4 reps at 100% is for strength, 8 reps at something like 75% is for muscle mass, this has been backed up in like every study since the soviets took all the money from the comrades to train their athletes for the olympics.
>why? 4 reps at 100% is for strength, 8 reps at something like 75% is for muscle mass
100% should be your 1RM, so 4 reps is more like 90%.
8 reps is fine for both mass and strength, as well.
how do i into handstand and eventuallu handstand pushups? i've never been good at that kind of stuff, im kind of big framed and a heavy guy, not really fat though.
i want it to be my next goal after accomplishing a 200 kg deadlift 1RM and that is coming pretty close.
serious case of read the sticky here
low weight high reps is just going to make you good at doing that specific thing at that weight. it's cardio. it won't make you look much better either.
progressive overload with increasing weight is what makes you bigger as you keep lifting bigger and bigger weights (or in the case of bodyweight, harder and harder/less leverage).
the reason there is a 2 day break between each session is because muscles are built BETWEEN lifting sessions, not during. overtraining will make you feel like shit, waste energy, and not give you nearly as much gains as a spaced workout. If you can do more than 3-4 days a week on a fullbody workout (startbodyweight) you're not training hard enough.
read. the. sticky. everything that applies to weight training applies to bodyweight.
Yeah fair point, this anon is right on his correction.
oh fair enough
I'm hoping someone will pop in to this thread with the infographic about reps. pushing to your weight limit on low rep count is a lot better than doing 80 of something
For handstands, start with doing them facing the wall. This allows you to "walk" up the wall and hold the pose until you're more comfortable with it.
I'm 6'3 and about 210lbs myself, and I've gotten pretty used to it. All it takes is guts and some practise.
For handstand pushups, start off by doing pike pushups. Having your head slightly upside down will also help in getting you used to the handstand position.
What I want to know is how to get out of them. People say roll forwards but I don't have the balls, and I'm too exhausted to walk my hands down the floor after a full set.
Gravity is not kind to you when you're 6'3.
As long as you're not doing a full handstand, it shouldn't be much of a problem to get out clean.
In terms of exhaustion, you just need to get your shoulders and arms used to the resistance, so you have enough energy to "walk" out again.
Alternatively, do wallwalks. Just go up as far as you're willing to. This'll help a lot with the kind of strength you need.
hi /fit/ this is my first time visit here, dont have the time atm to make my own thread and im not sure that would be wise in the first place, i read the sticky and calculated some stuff, turns out i am going to need about ~200 grams of protein per day, did some research on it. Found out best stuff is meat eggs etc but you know that. I will need to eat a ton of eggs, cottage cheeze, chicken and drink absurd amounts of milk. Does this all add up or am i missing something ? i mean 10 eggs are ~ 60 gr of protein, 2l of milk ~60, throw in 500g of cottage cheeze 75 gr of protein and that barely adds up, im not sure if that is even the healthy way to go about this ?
Any quick advice guys ? im researching more as we speak about routines, but my own biggest fear is how will i manage to eat enough.
will be really grateful for any advice or links / pointers
dude no you don't need that much protein.
There's a lot of BS and broscience out there claiming you need 1g per pund of bodyweight, but this is incorrect. it's 1g per kilogram of bodyweight.
i mean if you weigh 200 kilos then go for it.
if you have never worked out and want to lift, do a simple strength routine like Stronglifts.
If you are looking to get into bodyweight routines, just copy the first two posts of this thread and paste it into notepad or microsoft word and save that shit for future reference. There's a lot of good info there that will point you in the direction of routines and all that.
Decide what your goals are and go with something that wil take you twoards those goals. Good luck bro.
>There's a lot of BS and broscience out there claiming you need 1g per pund of bodyweight, but this is incorrect. it's 1g per kilogram of bodyweight.
Yeah, that's about it. If you go over what your body needs, it's only going to be transformed as fat, and you don't really want that, if your aim is to succeed in bw.
Yeah it's a long standing myth and i think they also keep it there so beginners will err on the side of caution because eating too much protein is better than not getting enough of it. i don't know.
if you're trying to lose weight though and are eating at a caloric defecit, you should eat closer somewhere in between those twoo numbers
>"The human body is unable to store extra protein. Protein consumed in excess of the body's needs is not used to build muscle; rather, it is used for non-protein bodily functions.
If individuals consume protein in excess of their caloric and protein needs, the extra protein will not be stored as protein. Unfortunately such extra protein is converted to and stored as fat. As a result, if individuals consume large amounts of extra protein in addition to their regular dietary intake, any weight gain would very likely be in the form of fat.
Another important point to keep in mind is that the potential for harm exists if protein is consumed in excess. Such harm is most likely to occur in the individual who consumes protein or amino acid supplements.
For example, excess protein may lead to dehydration, because protein metabolism requires extra water for utilization and excretion (i.e., elimination) of its by-products. Since exercising individuals are already at an increased risk for dehydration, the additional strain of protein waste excretion may further promote dehydration.
Excess protein has also been shown to lead to an increase in the loss of urinary calcium. A chronic calcium loss, due to excess protein intake, is of particular concern because it may increase the risk of osteoporosis, especially in women.
Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999."
Finally came up with my personal routine...let's see if I can fit it all in a post...
10+ minute Run (Medium pace)
Full Body Circles
Front/Back Lever Progression
Tuck Front Lever Row
Pike Headstand Pushps
Lean Foward Pushups
Parallel Bars Dips
One Leg Squats
Do every Exercise in Warmup paragraph for 30-60sec. Good Form!!
Choose Max 3 Exercises to start focusing on per day
try to improve timing everytime and progress to next level!
A(L-Sit, HandStand, Front Lever)
B(Flags, Planche, Back Lever)
Again, do not rush, do them slowly, build a good form and do not injure yourselves!!
Since I'm still a beginner, I'm doing a modified version of a madbarzz full body routine/circuit, wich involved a 3 sets of a number of exercises. (Balance between Push/Pull and don't Forget to do legs!!)
Since I still need to build strenght, I extended rest time between exercises to 45 sec / 1 min and between sets to 2 - 2.30 min
Also, consider that the park in which I train doesn't have all the accessories unfortunately :(
One Leg Squats
1min Crunches + 1 other Core exercise
8xPike Headstand Pushps
Odd. I can do one tuck planche (and bench bw).
If doing one push up is 70% bw then you should be able to bench (Using it as a frame of reference, I'm aware of the differences) 2x 70% of your bw, which translates to pushing 70% with one arm. Meaning that having the strength to only push against 100% of your bw using both hands would not be enough because if your strength is equal, then at that point you can only push 50% with one arm. Meaning that you need to fill in the other 20%
I think it's just because you don't have a tuck planche yet which is why you can't do it. But the muscular strength should be there.
commencing dump of tl;dr lists
- L-Sits (Foot Supported/One Foot Supported/Tucked/Full)
- *V-Sits/Manna (L-sit/Tuck/One leg/Full)
- Planche (Frogstand/Straight-arm frog/Tuck/Flat tuck/Straddle/Half/Full)
- Front Lever (Negative/Tuck/Full)
- Back Lever (Tuck/Skin the Cat/Full)
- HandStand (walk to Wall/Frog/Crow to Headstand)
- Human Flag (Feet Lifts/Tuck/Double leg Drop/Full)
- Dragon Flag (Leg Raises/Bent Leg/Full)
actually the problem is that I went too fast with planche lean with hands backwards so I had to take a 1 month and a half break from it, that's why I cant do the tuck planche.
also the 3 onearm pushups are from like 2 months ago, since then I've come some way with hollow back press so should be more havent checked. Altho I am sure I can bench bw since 2 months ago when I checked I could do 52kg at 66 bw so I think onearm pushups are more than 70% bw bench
German hang is a prereq for Back Lever. There are no flat tuck, straddle, or other intermediate steps in includes in your list unlike how it in the planche progression. Similar issue with FL.
There are no "one-leg" V-sits or Mannas. A V-sit is a worthless skill on it's own because it doesn't lead to the manna for most people. If you just practice raising your hips in a middle horizontal split hold you'll actually make progress to a manna and you'll get a solid V-sit for free.
Leg raises are not a progression for dragon flags. I don't care about what some calisthenic faggot says.
Frogstand and Crow Handstand are balancing elements that are specific to themselves. Actually doing handstand specific exercises will be of much better benefit.
Guys, im 30 y.o. I lifted for a pair of years, after a few injuries I stopped lifting heavy and started to do DDP yoga, I feel a lot better and I love to do whole body exercises rather than do squats and dips.
Im too old to start bodyweight training???
im 1.83 mts and 93 kg now.
If that's the case then my bad. I'm assuming they're progressions because of the way the planche part of the tl;dr is posted, which is ripped from the tl'dr in the paste bin which IS a shorthand list of progressions.
anyone know an article that makes me stop thinking that some stretches can give me permanent damage, especially that video in the op post about wrist and finger stretching, it looks like it will break my hand and stuff
no problems, bro :)
- Crunches (Normal/Oblique/Scissor/Bycicle)
- Toe Touches
- V Raises
- Leg Raises
- Bar Knee Lift
- Bar Leg Lift
- Windshield Wipers
- Mountain Climbers
- Russian Twists
- Plank (Normal/Elevated/Weighed)
- Side Planks
Hey /btg/ I was about to buy myself a pair of parallettes, but then I found pic rel.
It's really cheap (around 40$), and I could use it not only for L-sit, push ups and stuff, but also for dips and shit. Along with pull-up bar it would almost be like having workout park in my room.
thanks man!!! Love you! hope you have an amazing day and a lot of mirings
what are your thoughts on startbodyweight.com basic routine? Iam 6´1 62kg (read as skellington). iam currently progressing around middle of the graph. What should i do after? I need general direction help.
I was doing it up until recently when I sprained my wrist, I think it's pretty balanced and a good starter routine for strength. When you finish it I would either move to something like foundation or maybe read Overcoming Gravity, that can teach you how to make your own routine and whatnot
Definitely. You can do rows, pull-ups, dips, levers, and more on the rings. You can still practice rope climbs with a very short rope, like just something to hang from, you just can't practice the full climb (basically doing progressively assisted one-armed pull-ups on the rope).
I'm a super-fatty (280 lbs), where should I start? I'm already getting my diet into order, cut out all the sodas and chips and crap, eating at least one "perfect" healthy meal every day to build a habit. The problem is, I'm too weak to do any real bodyweight exercises. Oh sure, I can do wall pushups or whatever but those haven't helped me move on at all. And as far as my googling has gotten me, almost every beginner bodyweight program is focused on skeletons, not fatties.
is it advisable to do GTG on off-days? like today I decided whenever I go through the door where my pullup bar is installed, I crunch out one dead-hang pullup (I can only do negatives in proper training days), and a single deep squat when reaching the landing of the stairs
apparently l-sits should be done from the ground so you actually have to push down from the shoulders to elevate yourself. that's how I do them anyway
Grease-The-Groove. It's a form of training where you do a few reps of an exercise whenever you feel like it or have the time throughout a day, instead of only doing them during your regular workout. It helps with getting better at it.
>why do you guys train like this? must take up so much time
I don't spend more time in the gym than other guys. Sure, it takes longer overall to get as big as someone using weights, but I don't care much about that.
How do i get better at L raises and toe touches on a pull up bar?
I'm trying out for the circus next week and I need to get those locked down. Also any general tips on flexibility if there are any
When people say to keep arms tucked in during pushups, is there a limit to this? If I tuck my arms in so that they are actually going up against my side (still full ROM, chest touching ground), I find that they are significantly easier. Is this a similar concept to how a straight-arm frogstand/tripod headstand are easier than a tuck planche, or are my triceps just stronger than my chest?
I think it's not about easier or harder, it's about proper form. if the elbows are all over the place then the body is probably not forming a straight line from feet to head and the shoulderblades not retracting during the eccentric phase
>this is fucking impossible
That's why there is a 3 month long program there to make it possible.
If you're starting Foundation with some background of weight training, the arch-body in particular will probably be harder than usual. People never train arm behind the head movements with weights. Their muscles that raise the arm behind their heads are extremely weak. Their shoulder mobility is terrible, so they're also fighting against a stretch reflex. And the muscles they've accumulated in their forearms and upper arms are only increasing the torque they need to supply.
I started Foundation after weightlifting for two years, and arch-body holds were the only thing that held me back in the first level. To be honest, I completed the mastery with bent arms so I could move onto exercises that actually challenged my lower back. I figure that the shoulder strength and mobility in the arch-body hold isn't in any of the near future SL progressions, so I could move on without worrying about running into more problems, and that the same shoulder mobility and strength is covered much more thoroughly in Handstand PE5, which I am taking the time to do rigorously.
How Long to thread limit?
>inb4 bumping with my beginner routine
>inb4 circuit training
-6x Tuck Front Rows (Front Lever Progression)
-6x Straight Bar Dips (Muscle Up Progression)
-1min Crunches/Core exercise
-8x Explosive Pullups (Muscle Up Progression)
-15x Diamond Pushups (Planche Progression)
-One Leg Squats
-8x Close Hand Chinups
-6x Pike Headstand Pushups (HeadStand Progression)
-8x Knee Raises / 6x Skin the Cat (Back Lever Progression)
people like you dont understand that you dont have to specificly train for certain things, like the muscle up or L-sit
If you just do the most important movements(planche, front lever, OAP, HSPU progressions) you will achieve them all without training for it
besides your routine lacks straight arm and im not sure if its a circuit
one armed pullup
>mmm can you explain to me why you think training for specific is bad?
I just told you in my post
You are just limiting your gains by training specificly for it
Training for the planche will give you a one armed pushup for example, but not vice versa
And when I say training for the planche I mean both the static and the dynamic version
mmm ok I see where you are going. Well I'll try to improve my routine...also consider that is the strenght work I'm doing...this is the complete workout schedule...any counsel?
Do every Exercise in Warmup paragraph for 30-60sec. Good Form!!
Choose Max 2 Exercises per day to focus on. Practice. Keep Times and try to improve everytime and progress to next level! If possible also practice at home.
e.g.: Mon(L-Sit, Dragon/Human Flag)
Wed(HandStand, Front/Back Lever)
Fri(Planche, Dragon/Human Flag)
Do not rush, do them slowly, build a good form and do not injure yourself!!
I'm still a beginner, so I'm doing a modified version of a Madbarzz Full Body routine/circuit, which involves a 3 set of a number of exercises. (Balance between Push/Pull and don't Forget to do legs+core!!)
Adequate rest between exercises and Sets
-6x Tuck Front Rows (Front Lever Progression/Biceps,Triceps,Lats,Back)
10x Rows (Biceps,Triceps,Lats,Back)
-6x Straight Bar Dips (Muscle Up Progression/Triceps,Back,Chest)
8x Parallel Bar Dips (Triceps,Chest)
-1min Crunches/Core exercise (Core)
-8x Explosive Pull Ups (Muscle Up Progression/Biceps,Triceps,Lats,Back)
6x Wide Grip/Behind Bar Pull Ups (Biceps,Triceps,Lats,Back,Shoulders)
-15x Diamond Pushups (Planche Progression/Shoulders,Biceps,Triceps,Chest)
6x Pike Headstand Pushups (Shoulders,Biceps,Triceps)
-One Leg Squats (Legs)
-8x Close Hand Chinups (Forearms,Biceps,Shoulders,Back,Lats)
-8x Knee Raises (Core,Forearms)
>Madbarzz Full Body routine/circuit,
already by reading this I can tell you that it is shit
Do not follow any of the 'calisthenics' routine
Just as I said just train for:
and you dont need any more, no need to train for the back lever as I said before, training for the planche will already give you a back lever since it hits the exact same muscles but is much much easier than a planche
It is better for you to do foundation but if you insist on not doing it at least do this, you can take the progressions from foundation
planche + dynamic(after having done the static)
front lever + dynamic(after having done the static)
HSPU(train handstands on off days)
and pistol squats
you can do the dynamic stuff anywhere from 3-5x5-8
do not try to go max time on statics
eat a caloric surplus, preferable a small surplus or you will get too heavy to progress(you will get stronger though)
follow the mobility stuff from foundation(pls do not skip this)
do the kit laughins wrist and fingers stretch(linked in this thread)
Not sure if it will help you, but here's the link. Haven't bought it yet, I'm thinking if I should buy this one, or one mounted on wall perhaps.
>Training for Planche will get you back lever without training
No it fucking won't. Telling people that is just as bad as telling people to try it out anyway right away since since it's the easiest lever to obtain in terms of muscular strength.
Give me an example of someone with a planche who did a full lay back lever their first time.
Specificity of training. It's help a LOT obviously, but I doubt you'll get a full lay just like that. Also you need to train planche with hands backwards otherwise you'll only be able to do your back lever with the incorrect grip.
I've never seen it done. If anyone has footage then they could put that claim to rest.
Someone wrote up some explanation that it was impossible according to physics but I haven't actually read that and I don't have access to it. You might have better luck if you ask reddit.
I seem to have slight genu valgum
would pistol squats fuck me up eventually?
I read on livestrong that you can "correct genu valgum" (even though I read elsewhere it's not doable) via side lunges etc. Thoughts?
hey /btg/ i've been doing the premade routine in this book "fit without equipment" for 10 weeks now because i didnt really know anything about bodyweight training. so i choose this because i dont have to make the effort of making a routine. and people in this thread said it is said to be bad, should i switch my training or doesn it not really matter for a beginner?
Thanks dude, you're a boss. I was just about to request this pic as I had seen it before but never saved it. My ankles are the one area of my body I haven't been doing any mobility work for.
Quick question : I started doing the L-squat exercices progression as shown in the startbodyweight routine. I can do a few sets of L-squats by now but I always feel my knees aren't strong enough to support my weight and that I'm on my way to snap city... Wat do ?
If you aren't strong enough to do pistols, or even the progressions, do normal squats until you're at a point where several sets of 20 reps or more is nothing for you. At that point you'll probably be able to do assisted pistols or something.
Just use common sense bro.
You're not alone, controlling the knee joint is the hardest part of doing a one legged squat, and the reason why a real pistol (ass to grass, other leg raised in front, hands grabbing air) is harder than a body-weight barbell squat.
The one-legged-squat progressions in Foundation are really good, especially the mobility exercises, because they progressively prepare your knee for the torsion it's going to experience. The problem with training pistols by assistance, like holding a table, is that you don't actually get any practice balancing, and you can alleviate torsion on the knee by pushing with your arm.
I'll recommend some other exercises to work towards pistols, but keep in mind these are straight from Foundation, so you could really just download and use those progressions.
First is statically holding the pistol at the bottom. This is great way to train your hip flexors too; keeping the other leg raised is another difficult thing about pistols.. Move on when you can hold 5 sets of 30 seconds on each leg. Second is kind of like a kipping pistol. Start from the bottom, and push with your hands or roll into the position to get some momentum to start with. But you're not grabbing onto anything with your hands, so you still have to correctly control the knee and legs.
Can someone recommend a routien that combines bodyweight exercises and compoind barbell movements, namely ohp and deads?
I want to start a bodyweight routine but I dont want to give up my precious ohp and deadlifts. Dont give 2 shits about bench or squatz
What specialized gymnastics equipment do you need for Foundation 1? Rings are convenient, but can be substituted easily, and you need one of those substitutes for any other body-weight program.
actual parallel bars
that thing the dude hugs in the straddle planche progression
the wall attached thing in the manna progression for the pike walks
other props I'm forgetting right now
Nvm they are.
You only need enough parallel bars to do dips. Chairs can substitute, and you need them for any other body-weight routine as well.
The horse can be substituted by a couch or bed easily, for these applications.
The stall bars are a little hard to substitute for the leg raises, I agree. I think a heavy object that you can rest your hips on underneath a pull-up bar could work.
I already have a way to do dips
but look closely in the book
he's using the parallel bars for more things that are impossible to replicate with chairs or tables
I'm not saying you shouldn't save a bit of money and train. I'm saying that recommending Foundation to absolute beginners or people who aren't intending to devote themselves to BTW is not a good idea
I agree, you need parallel bars, but not for Foundation 1. Which exercises in Foundation 1 besides dips even use parallel bars? You don't need to have your legs fully extended in the dips, bending your knees makes it easy to use chairs or tables.
I think it's fine to recommend Foundation to beginners, because it will take them a year or more to reach the stage where they need specialized equipment, by which point they will know if they want to continue with it. I think that for people that want to build muscle now, Foundation isn't a great program, but that has nothing to do with equipment.
This is my current routine:
Day 1: Upper body work
Handstand (handstand 1)
Ring Rows (foundation)
Dumbell bench press
Chest supported rows (bad back so cant do traditional barbel rows)
Seated shoulder press
Day 2: Foundation 1
Day 3: Legs
seated leg raises
seated leg curls for hamstring + glutes
and that abducter machine thing where your legs are together and you spread them apart
Day 4: Foundation 1
Rinse and repeat
What i want to ask you guys is what you think of this program? Ive been doing variations for the past couple months now and i think this is the best ive come up with so far balancing aesthetics with gymnastics work.
Also ive been thinking of taking out Handstands from Day 1 and do like handstand pushup variations and do static handstand holds on a diff day along with deadhangs. What do you guys think is a good place to put them without the risk of overtraining?
yeah on parallel bars i can do 5x60 really easily, even adding in bent leg raises. I dont really know what you mean by parallel tea. If you mean turning the arms outwards while holding onto the bar, im pretty sure i can.
But where would you add the static holds, handstand, parallel bar/ring, and deadhangs? Are they very strenuous or is it ok to add them to foundation days? Because it would mean i wouldnt really have a full day of rest before my upper body day but maybe there not that hard on the shoulders so its ok?
hi /btg/ i'm a beginner on the startbodyweight program, i've quickly learned i am horrible at pulling exercises (rows, pullups) since i do the workout at a gym anyway i've substituted a vertical pull and lat pulldown machine for these progressions until i'm a bit stronger
is this reasonable?
also the gym has a decent set of dumbbells could i add dumbbell rows to startbodyweight to work on my pulling strength?
>passionate about starcraft
Beginner rows should be easy enough that everyone can do them. By 'vertical pull' do you just mean the first horizontal pull in the startbodyweight progressions?
I think it is a good idea to avoid pull-ups at the beginning if you're too weak for them. Negatives have the potential to injure you, and assisted movements are difficult to train with correctly. I think doing static holds at the top and bottom of a chin-up would be worthwhile along with the pull down machine.
uh yeah i mean the horizontal pulls (he calls them vertical pulls, like progression 2), there's a machine at the gym where i can grab with two hands and pull a weight instead of my body, it seems better to me than pulling my body horizontally, until i can move to inverted rows
i agree with you on the assisted movements especially a leg-assisted pull-up i feel like i'm not doing it properly, so i guess the machine is good for that, i'll add some static holds as well at the end
thanks for the advice
what do you think about adding dumbbell rows?
Foundation is a much more complete program than SS ever will be
It is the best program for strength, which I recommend for beginners before they want to do workouts that build more muscle. Because that strength base is actually needed.
The only downside is that it requires shitload of equipment, but you can improvise most of that anyway
We always talk about how important strengthening the wrists and elbows are, but never about strengthening the knees, ankles and hips.
Even though someone linked a pic about ankle mobility, I would like to see some knee/hip mobility stuff too.
For bodyweight training, the lower body rarely takes the kind of beating that the upper body does (the big exception would be floor-focused gymnasts and that's about it). Its useful, but nowhere near as important.
yes but some of us do work the legs much, sprinting, jumping, weighted squats
even though I agree that we dont need as much as we do for the upperbody, I still think it is neccesary to do some basic stuff since there is none at this moment
Regarding diet im interested in how much calories you guys roughly consume on a daily basis in order to build strength and perform a 4 day/week training schedule. Im rolling on 1500 cals atm, but im only doing the very beginner stuff of foundation one.