/BWG/ - Bodyweight General

Hanging lsits vs floor lsits, does it matter? Which one is best?

>>38093830
They offer different benefits.

They both work your core due to the lsit shape however hanging will work the lats, grip, back more while floor will work chest, tris, shoulders more.

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>>38093800
Apparently this guy used to do front levers with 15kg ankle weights for reps back in the day.

What workout will get me to that level?

>>38094104
Planche x F will get you there

https://www.youtube.com/watch?v=OtLGQrpor9g

>>38093800
Any pushup variations hit your chest harder?

>>38094294
Leaning forward dips
Wide grip push ups
Archer push ups
Uneven push ups
Ring chest flies

>>38093800
Im starting to train ring archer pull ups to get closer to the 1 arm pull up
>>38093830
I like floor more because its more challanging but i dont do L-sits a lot
>>38094294
I do the same thing as i used to with benching. Tuck your elbows in. Make sure your hands are at nipple level and retract your scapula.

Inspo
https://www.youtube.com/watch?v=6Gd3C1Y1-gM

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>mfw this shit

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

Is it good to have 2 days of strength training and then two days of hiit cardio workouts?

>>38094930
Our lord and saviour

>>38094941
The cardio shouldnt be hard to recover from so yeah. Are you doing 2 strength days one after another?

>>38094930
I just don't understand how he was able to hold that flag with those enormous fucking balls

I'm trying to build a base with weighted pullups/chinups before I jump into one arm stuff.

>>38094974
The strength training is usually back to back and then a rest day before 2 30 minute hiit workout days.

>>38093800
Anyone working legs here?
Im hitting the bag today and doing some plyometrics.

>>38095626
Got legs today. I do a mix.
Barbell Squats
Dumbbell Bulgarian split squat
Pistol squats
Box jumps
Broad jumps

>>38093800
If I buy a pull up bar will my door frame break? It doesn't seem like their very strong.

>>38096028
Just dont jump on it and shit.
My brother used to jump on ours and it eventually broke and he fell on his back. At least if the frame is weak you will be able to tell before it actually breaks if you do controlled pull ups.

HEHHHHH DYEL GENERAL AMIRITE BOIz? XDD ENJOI UR NOGAINZZZ LMAO

bump

>>38096443
Nice one m8 u sure showed them lol

Also to keeo things bodyweigh related ive been progressing quiet a bit with the dragon flag
https://www.instagram.com/p/BIY3ZExjCKV/
And ive found a place to practice the human flag so ill be working on that as well.

I can't even do 1 pullup and I don't know where to start, is there a bodyweight program like stronglifts?

>>38096945
Jump into a pull up bar and do negatives.
Use a band if you have access to it.
Also use inverted rows.
These exercises will help you achieve the strength for pull ups.
Theres a chart for exercises from beginner to advanced but i dont have it. Stick around and someone will post it im sure.

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>>38096945
This may help

I started bodyweight about 2 months ago and I have been doing it everyday. As in my "routine"
is:

Do ~10-15 Full Length pull ups and while hanging, stop midway and work the abs by raising legs, moving side to side. Follow this up with a minute or two of punching bag I have set up. Do squats till failure and follow with pushups.

Repeat the above like 10-15x a day as I shitpost or just whenever not working.

Diet: Muscle Milk and simple protein bars with eating whatever I want.

No before and after but to give you a indication , 2 months ago I was getting a lot of comments" you are looking too skinny, are you ok blah blah(always been skinny but was a little too skinny) and now im getting mired. I need to buy new shirts and have gone up a size but large size shirts still not quite filled out but they fit now. Cant wear medium now. No gym yet but saving that for fall semester.


Progress made so far with what I am doing and things I have noticed.

Started with ~8-10 pushups max, now 30-40.

Started with 2-3 full pull ups, now ~15 but I can crank them nonstop if I wait like 5 secs or use my lower body to get a boost.

Any Thoughts?

Bodyweight is Legit

>>38097048
Thats pretty much how i started familia. Keep going. Ill try to get a pic of my poverty homemade pull up bar.

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>>38097088
Here it is.

>>38097088
I dont even have a pull up bar, its a metal pipe between roof support beams. The punching bag is paper ball wrapped in electrical tape and and hung with a wire.

Also it feels like I have so much control over my body. As in, you know how you might adjust your walk in front of someone but then you feel every step and mess up your walk and feel like you dont really have control over it. Not the case anymore. I have so much control over every aspect of my body.

But out of all of these, I love the stares I get from women now.

>>38097169
I feel the same way.
I lifted for about a year before starting bodyweight and im not planning on going back any time soon but you never know.

Are there any other exercises you guys do for legs other than pistol squats? I've lunges as well but I felt they put more stress on my knees than pistol squats so I dropped them out of my routine

>>38097380
I would add sprints and plyometrics. You can also start doing shrimp squats which are more challanging.

>>38097380
sissy squats make me feel like keanu reeves

>>38097412
Thanks anon, sprinting and jumping hadn't even crossed my mind. I'll try those shrimp squats too
>>38097450
I'll probably have to wear a helmet for these

Would putting a towel or two on my pull up and dips bar help me get better grip?

>>38098077
Grabbing thicker bars is harder so it may help your grip.
Doing one arm hangs for time will help. If you have access to weights you can pinch grip plates or hold a heavy deadlift (double overhand) at the top for time too.

>>38097048
At this rate , and what you are doing sounds like way too much volume, try and do harder variations and do less reps, also, dont train everyday, you need to rest.
try...>>38097001
I do it 3 times a week, HIIT on rest days. Also, eat better, try and not eat shitty "protein "fillers.
Keep at it.

what's your pull day like? what pull up variations do you do?

lol you guys are delusional.

Most of the routines in here are shit and won't achieve great results apart from "doing x per y reps".

If you want to do skills, you need to go for another approach.

>>38096579
fedora boi here may be the only redeeming thing about this treads. but that's a given, since his a manlet

>>38098863
my pull days look like this

muscles ups
deadlifts variations
weighted chins or pull ups
front lever progressions
one arm chin progressions
body weight rows or dumbbell rows
bodyweight ring curls

I change it up depending on what I feel like.

Pull up variations I do are
wide grip, mixed grip, uneven, archer, weighted, explosive

>>38099373
looks really good, thanks. what's your push day looks like?

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>>38099369
On one hand i am flattered on the other delet this

>>38099426
Heavy single paused bench @90-95%
weighted dips
handstand push ups
planche progressions
iron cross progressions
paused ohp
ring flies
ring push ups

>>38094104
Fuuuuaaaaarrrrrrkkkkkkk!!!!1 That's nuts bro !!! !

>>38093800
https://www.instagram.com/p/BIcxmXgDnxU/
Tfw no gf
Why live?

What's the point in doing body weight if you're >200lbs?

>>38100445
I dont understand this question. Why would being over or under 200lbs be any different?

>>38100463
Because in one scenario you're not lifting 200 pounds, and in the other you are.

I mean, doing 20 pullups at 140 lbs wouldn't net the same gainz as doing 20 pullups at 240

>>38096945
What >>38097001 said, or you can look at convict conditioning for example exercises just don't do the rep ranges for earlier progressions. Once you get to 3x20 you can move on thb senpai. Check out Al Kavadlo, he has a youtube channel, writes articles for dragondoor and wrote Pushing the limits and Raising the bar. Both are good books and easy reads. There should be more information in Raising the bar for you regarding pull ups

>>38095070
Can anyone give me an answer whether it's good to have this schedule.

>>38095070
>>38101725
I mean, usually you don't wanna hit the same muscle group hard two days in a row do I'd personally do str,hiit,rest,str,hiit, but i mean if thats what youre comfortable doing keep doin it man

How do I into pull-ups and the like without owning a pull-up bar? I don't know of any outdoor gyms near me.

>>38103049
Trees and shit.

>>38100533
So if you were 199 it would somehow be different from being 201?
If you want to do bodyweight training just do it. Dont look at your weight. Doing advanced moves may be harder but youll be making more gains even with basic moves.

For floor L-sits should my shoulders be back or forward

>>38103774
They should be depressed and slightly forward.

>>38093800
DYEL general lmoa

Bump

I'm having trouble progressing to single leg squats. I can do 3x40 for bodyweight deep squats, but unable to do 1 single leg squat. My problem is being able to get low enough. I can only do little bit then my ankle like lock and I can't go any further.

>>38104962
I did bulgarian split squats for a bit until I worked into shrimps/pistols

>>38094782
>wide grip pushups
wide grip pushups are shit for chest imo.the rom is so small that you're practically just damaging your shoulder joint.
shoulder or a little outside the shoulder is better imo.

>>38104962
Start doing them by holding into a pole so you can fet used to the ROM

https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
is this a good routine ? when should i start trying to learn muscle ups and one arm push ups

>>38105051
>when should i start trying to learn muscle ups and one arm push ups
when you can do 12-15 dead hang pullups,50 strict pushups and you can hold a strict plank for 3+ minutes

>>38105110
can hold a plank for 2 minutes check on the pull ups can do like 13 dead hang 50 strict push ups ehhhhh

>>38097104
You're gonna fall and die man. You can buy a bar that fits over your door for like $15 bucks. Don't die mang

How much warming up should I do? I usually work the muscle I'm about to train with plates but I feel it might not be enough

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>>38105353
Thanks for worrying but this is my new set up. I only used that one for a few months.

>>38105016
Don't have a pole.

To paint a better picture of my problem. I can't even bend the leg I'm squatting on to 45 degrees.

>>38105619
Grab onto literally anything. Doesnt have to be a pole. A chair, a trashcan doesnt matter.
Mobility is not the issue here since you said you can do 40 deep squats. Its a balance/feel thing going on.

>>38105051
Good routine. Think about muscle ups when you can do 12 clean pull ups. Not earlier

>>38093800
Dont die

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Muscle ups from today's workout

10x3 bar muscle ups
10x3 ring muscle ups

Weighed in at 200lbs today and these were definitely harder because of it.
I need to cut. Put on size to help my lifts but has hindered my body weight exercises. I want to be 170-180 again.

>>38108453
10 sets of 3?

Im stalling at 8 pullups at the moment, would switching to weighted now restart my progression? Got a similar issue with dips as well

>>38108502
yeah 10 sets of 3 reps

>>38108551
You could try training with lighter 5-20lb weight so when you could get stronger. If your bring your weighted pull ups to 8 reps your unweighted pull up will obviously go up.

>>38108618
>>38108453
Mirin. Thats very impressive at that weight.

>>38108626
Thanks

>>38108624
yeah I'll give it a go, will probs try and progress in a similar way to compounds

>>38108551
You could try this.
Otherwise doing what >>38108624 said will help.

>>38109900
meant to link this
http://www.50pullups.com/

>>38105435
Gonna assume no news is good news

>>38110423
I mean its hard to answer that because who the fuck knows how much is really enough?

>>38105435
I warm up for 10-20 mins
I do a mix of dynamics warm up exercises and foam rolling. shit loosen's up and warms the muscle. Hurts but makes it feel 10/10 after I'm done

>>38110588
I just want to make sure I don't risk injuring myself

5`11, 173lbs, 24.1 BMI

Should I cut or clean bulk first? Been struggling with what to do.

I don't even have a bar, are there any good exercises I can do for core strength?

No, I'm not some noob who thinks he'll get abs by doing crunches, I know you need low bf% for that. I'm legitimately interested in core strength.

>>38110955
https://www.youtube.com/watch?v=ZkI1GBjj3eQ

>>38111000
checked, and thanks

>>38110874
I'd say cut first if you want to do body weight exercises

>>38110955
Hollow holds
L-sits
Planks
Lying leg lifts
Dragon flags

>>38108453
How tall are you?
I'm the same weight and wondering if I should lose some weight before starting out.

>>38111000
Korean Thunderf00t?

>>38111848
5'10"

Is there a torrent for handstand 3 from gymnasticbodies.com?

>>38105439
are you trying to suicide anon? that looks dangerous

>>38113441
Whats dangerous about it?
The pull up and the dip stations are fairly stable. The ladder looks a bit sketchy but its in a good position.

Hey, im 1.74m and i weight 62kg, when doing effort on abs i can already see 4 of them well enought, but nothing when no effort. Is this because lack of muscle mass or i need to drop more bf?

>>38113615
dude you weight like feather. im sure you have heard this many times. i weight 61kg at 1.70 so i think our bodies are pretty similar.
i have always been called shereaded but i now i know i was just skinny.
if you want to see your abs you should get them bigger, not reducing more your bf%. to do so you should train with weights not do hundreds of reps. Think of your abs as your biceps, reducing bf% in the end won´t help if you want a strong core

>>38095046
add on weight and check dominik sky youtube channel, he has really good videos like begginer to advance in calisthenics.

>>38113743
Atm im doing ..>>38097001
with the hardest variations i can,and im trying to do a clean, slow bulk so im eating on about 2000-2200 cals daily. Around 1g of protein per kg usually more. Should i eat more or just keep doing what im doing?

>>38113615
A bit of both.
When i first started (2 years ago)i could only see them if i flexed. If i didnt it was flat.
Now i have abs without flexing but obviously theyre not as defined if i dont flex.
You weight 62 kg so id focus on gaining muscle if i were you.

In. I want to jump in a pull up-push up routine. I'm not new to bodyweight training but I want to do it regularly, and more.
t. gets insecure after seeing /fit/ bodies

I can do about 45 push ups and 15 pull ups atm.

I think of doing both every second day to give room for regeneration, also obviously eat a lot on these days. How should my sets/reps look like? Pull ups/push ups till fail x3 would be good?

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What do you call this kind of band?

What are some good exercises to do with them?

>>38113818
>1g of protein per kg

You want at least 2.2 g protein per kg

>>38114529
It is TRX, Gymnastic rings are better and you can do everything on them

>>38114511
Do real progressions and stop the high rep bs. Unless you're training for an endurance sport theres no point.

>>38114540
Any tips to increase protein intake? Its kinda hard to eat 2.2g of protein were i live. And desu i dont want to buy any supplements.

>>38115493
Eat more food that is high in protein. Theres no other way around it.

>>38114511
Agree with the other guy that replied to you, Id work into archer pullups and pushups. Maybe throw in dips and rows too

3x8 vs 5x5 which is betterer

>>38115894
great, I can already see that I don't have the equipment for neither dips nor rows and my pull up bar is too close to the ceiling for any archer pull ups magic
can't I do anything without fucking equipment?

>>38117562
I do dips between two chairs and rows under a table lol. You can try progressing into one arm chins?

>>38117655
Yeah, one arm sound like a good idea. I can already do a few if I use the other hand to stabilise.
As for dips, don't your chair fall? They must be heavy lol.
Also could you give an example of this progression? How many sets etc.? (assuming 3 days/week) I could try one hand/clapping/weight on the back push ups I guess.

>>38114540
>>38115493
Confirmed meme.
http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

Scrawny fag here, just started bodyweight workouts.
>15 pushups before fatigue sets in
>25 and I give in
Am I pathetic?

>>38119194
No, you're just new.
Keep working at it.

Have any of you guys heard of Pavel Tsatsouline? He legit gives the best advice in regards to strenght training in general

https://www.youtube.com/watch?v=VhM7GqkyF-c
https://www.youtube.com/watch?v=Eauf9VNIdRI
https://www.youtube.com/watch?v=b0RLk6hUYds

How do I start with bodyweight training? I come from a powerlifting background and wanted to improve pullups and learn random skills like muscle ups and etc, mostly from the idea that it might improve my atheltic abilities and my competitve total

>>38120208
Yeah,I knoe the guy. He has a website with bunch of usefull information about kettlebell strength,barbell training, and some body weight training

>>38121443
read up. the info posted here is good. do your own research. try not to be biased and don't lean towards extremes - "only bodyweight for me" or "hurrr powerliftan masterrace doing a million push ups doesn't make you strong". try and see what you like. prepare to be humbled by things you thought were easy.

>>38121483
I was a "hurdur powerliftan masterace" but I changed and now Im open to more ways of training. Is the begginer routine posted on top any good?

>>38114529
Scooby made an exact replica for $6. Like >>38114562 said, get gym rings instead. You can do all the same suspension exercises and do more advanced stuff like l-sits, handstand push-ups, front levers etc on them for lot less cheaper.

>>38121520
You may really only need the beginner stuff just to get the movement down. There are videos on yt that have powerlifters doing gymnastic moves after a few days training since they already had the strength to do them. All they needed to work on was the mobility and movement part of the exercises.

>>38121579
Great, thank you for the help. If im gonna have more questions ill post them here

>>38121443
Start doing basic exercises(pull ups, dips, leg raises etc)
Look up progressions into whatever exercise you want and add that your workouts.

Is there anyone more or less competent guys left here? I heard a lot of old-timers who gave great advices left after asp>fit relocation.

Anyway, my question is, how important are rest days? Do i really need to rest between workouts? My idea was to put squats in the rest days and split rest on the 3.5 free days.
I mean, i can't squat with barbells or deadlift anyway, so why not work on the endurance instead?

This will allow for a less volume on each day because currently there is shitload of stuff i need to do and much more i'd love to do but i just don't have any strenght left on workout days.

Also, should i do skill work like levers\flags\planks before or after main workout or should i move them to "rest" days together with squats?

>>38122458
1. Do harder variations of squats and other leg exercises such as leg curls, shrimp squats and plyometrics
2. Rest days are conterversial because theres no 1 right answer. Just experiment by training as much as you can and of you can handle it keep doing. If you cant do less.
I never really visited bwg in asp. I only went there for martial arts before the invasion. Now that bwg is here i browse anyway.

>>38122458
OP here.
I was around when bwg was here then moved to asp.
I decided to bring it back here.
The only other person I've seen post proof of being somewhat competent is fedora boi. Might be a few lurkers though.

Rest days are very important if your workouts are really intense.
Otherwise you can easily build up to working out 7 days a week. I did that for a long time but with introducing heavy barbell exercises into my workouts i've switched to 6 days a week.

With body weight exercises you should train your hardest skills first that are your current goals then do the rest of your workout so that your exhaustion doesn't prevent you from progression efficiently.

You can usually do some form of mobility and light handstand work everyday.

>>38122689
The only other person I've seen post proof of being somewhat competent is fedora boi.
What about >>38108453?

>>38122735
That would be me

>>38093800
Question about the planche.
I know the planche in a push up positiom mainly involves the front delts but what about planche with your palms facing the other way? Wouldnt it involve more chest due to the position? Plz respond.

>>38105439

Hey man, how much did you spend for that dip/pullup rack?

>>38124604
$99 from big 5

What's a decent plank hold? I can do two and a half minutes but reckon I can push to three minutes.

>>38123963
The more you turn your hands out, the more the brachialis becomes involved.

>>38124718
Don't bother increasing plank to 3 minutes. Only purpose of the plank is to teach you how to maximally protract your scapula, so 1 minute is fine.

Does anyone here do capoeira?
>inb4 "shitty useless martial art"

Not looking to actually do it as a martial art, but just something for my rest days between weights. I'm going to start doing those "train yourself" videos they have on youtube, it looks like a great overall body workout with all the transitions from handstands to planks to everything else. Anyone have any experience with it?

>>38124836
Ive done taekwondo if it counts.

>>38124639

Fuck, that's expensive. Would you say it is worth it?
I hate training with nigger gangs at the park, so i have to wake up really early and even then there's going to be old people using the bars.

>>38111000
So you have to stoopduring planks? I usually just tried to stay as erect as possible.

>>38125228
Yeah i think it was worth it. Ive been using it for about a year now.

>>38114529
I made a TRX like this for like $10

>>38094782
Aren't archer push ups a meme?

>>38094930

this guy doesn't look natural

is he?

>>38127302
They are a good way to start developing strength for the one arm push up if someone wants to achieve it.

>>38127422
Doesn't look natural.. How so?

He's 100% natty

What is a wall plank?
is it just leaning on a wall?

>>38128061
You mean where you do a regular plank but have your feet on the wall?

>>38128129
That is why I was asking
that makes a lot more sense but when I looked it up it was literally just a woman leaning on a wall

and I was talking about the wall planks in the beginner routine in the sticky
http://i.imgur.com/TaRUkxo.png

>>38128143
You can find the full write up here
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

This is the wall plank
https://www.youtube.com/watch?v=6jm4R3K4sJA

>>38128183
thanks anon

>>38093800
Is it possible to start learming a Maltese without having a full planche? I never really did planche progressions because they would hurt my wrists but id like to get started on planche.

>>38105439
10/10 setup my man haha !! May the gains be with you

>>38094104
Holy shit!!!!!

Is there any way to replace pull-ups with dumbbells?

>>38129162
Bent over rows but its still not a vertical pull so no it wont fully replace it fully. The only way i could think of is if you hamg upside down and do dumbell press which is retarded.
So they will be an ok substitute but they cant replace the actual exercise.

>>38128897
>>38099656
These, t b h

>>38094104
>>38129373
I dont understand this meme.

>>38129192
Thanks. There's literally no place for a pull-up bar at home.

>>38129428
Cant you buy one of those pull up bars for doors?

>>38129453
That's actually a really good idea. Thanks again, anon.

>>38128847
Planche and maltese are learnt through similar progressions. It's definitely advisable to achieve the planche before the maltese but you can still train for it. If you get the maltese the full planche will come pretty naturally. If it hurts your wrists try doing wrist warm ups and conditioning exercises. You could also learn on parallettes to ease the wrist pressure.

>>38129428
Are there no parks around or trees? I use to do workouts on a swing set then put rings over them too until my gym installed a pull up/ring/calisthenic bar setup

>>38129705
Ive had injuries on both wrists from wrestling and taekwondo so even on parallel bars when i start leaning forward it starts to hurt. The only way it doesnt hurt is if i do it in the maltese position.

>>38129631
>>38129453
I just got one, pretty mad. Been doing 4 sets of 10-12 every day

>>38129759
Ahh just train in a way that doesn't hurt. The Maltese is harder anyway so good luck.
I still suggest doing wrist exercises to strengthen them.

>>38129889
What wrist exercises would you recommend?
All ive been doing lately is holding the end of a chair and doing wrist curls with it.

>>38129916
This video shows good exercises
https://www.youtube.com/watch?v=vzqiZy790Fw

These may seem simple but are very effective
https://www.youtube.com/watch?v=CLjtSyuE11I

>>38129966
Thanks.

>>38127422
if by natural you mean "does nothing but bodyweight exercises", then no, he is not

>Left leg still not caught up to right leg in one-legged squats

Man I'm stuck doing assisted pistols cause of the left, even though I can do a full pistol on the right. Getting closer, though.

>>38130012
That sucks man. Just keep at it. You'll get there

>>38130143
is it normal to have an imbalance like this? what could cause it? both legs look the same

>>38130152
I used to have the same thing.
Its more of a feel thing more than anything. What i would do is go down and just pause at the bottom for a few seconds and get better in the low position. Then i would go up without holding the pole.
Once you are comfortable in the bottom position you can go up pretty easily. From then just work on going down without holding anything.

>>38129453
I've seen way too many videos of them failing.

>>38129381
What meme?

Does anyone here stretch? Is this website nay good?

phraktured.net

>>38128183
As far as i know, wall planks are way harder, and look a bit like this... https://www.youtube.com/watch?v=7m0EU4RQxeI
Feet flat on the wall, and not a huge incline, so you are managing more weight with your core rather than your shoulders.

>>38132939
yeah there are those. He was asking about wall planks referred to in the /r/bodyweightfitness recommended routine which is what I linked

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>>38132697
decent, but gymnasticbodies stretches are better.

Work the 3 major stretching positions (panacke, splits and bridges) and throw whatever your body needs (for me is quads stretching and traps/sholders).

buy a release/lacrosse ball

Started recently and I just hit 20 diamond pushups. Where should I go from here with pushups?
I'm working on pullups, plank, squats and pushups right now. Anything I'm missing?

>>38097380
I'm sure someone will throw a fit because this isn't exactly bodyweight but fuck it, it is a good bit of advice

Grab a 50lb bag of sand from a hardware store, and wrap it in a layer or two of tape to keep it sealed. Put thay on your shoulder and do weight assisted lunges. Adds resistance, also works your core to keep yourself upright and balanced with the thing not completely centered

>>38135694
You might as well just hold 2 20lb dumbells over each shoulder so you dont fuck your back.

why even bother with bodyweight exercises if you still need to go to the gym to do deadlifts and squats

>>38134529
uneven pushups (one hand elevated) or archer pushups

>>38136188
I dont go to the gym for squats and deadlifts
>>38135694
At one point i was doing pistol squats with a 40lb barbell but i stopped caring. I just want my legs to be agile and fast now.

>>38136216
what lower body exercises do you do now?

>>38136288
Jump squats, broad jumps, sprints, a few other plyometric exercises that idk the names of and footwork drills i learned in boxing but thats more cardio than anything.
Ill occasionally do pistol squats but at this point i can easily do 10 reps so its just meh.

>>38136408
you do back bridges too right?

>>38136421
I do neck bridges if that counts.

>>38105051
>>38097001
So between these two routines, which one is better for a beginner? I've been fucking around with push ups and other random exercises for like a month now, but I want a true routine to commit to for a while.

>>38136721
Who really knows? Just do whichever one you like see how it goes.

>>38136721
r/bodyweightfitness's is better for a beginner imo. Personally I used r/bodyweightfitness for the warmups and bodyline work, and startbodyweight for the progressions and added exercises.

>>38129381
it's forced by one (1) autist

>>38093800

I'm on week 3 of freeletics, eating well with it and doing the strength program. Put on half a stone and feeling quite 'springy' with the workouts now. Gona see how their 15 week program pans out. Wish me luck brahs.

>>38137885
Isn't feeletics notorious for injuring people?

>>38100445
Why not do both?

Serious bodyweight guys do a lot of feets serious gymbros can never do, even though gymbros are all around stronger.

If you do both, you get better control while still maintaining strength.

>>38137907

Not that i've heard of. Maybe if you're a fat fuck.

>>38093800
Lift real weights, DYEL twinks.

>>38139291
Thanks for the bump homie

>>38139321
Im not your homie, pal.

>>38139335
not your pal, guy

>>38139291
Post your body anon. I want to see what a non-DYEL twink who only lifts REAL weights looks like

Kind of a blog post but I don't care

Since I stopped going to the gym and picked up bodyweight training I've been feeling better with myself
I used to feel forced to go to the gym and get upset when I couldn't because of work or something
Now with bw training I get to be outdoors and actually it's easier to chat with others at the park

So thanks /BWG/
we're all gonna make it

>>38093800
I went to the gym and hit 225 on the bench today. So ive gained 20lbs since last time by only doing bodyweight exercises.

>>38140486
Nice
>>38140473
Awesome to hear

Any good diets for bodyweight exercise or does it work the same as normal lifting?

>>38142834
Pretty much the same. High protein, dont eat too much dugar etc etc
Only difference is that you should never really bulk like you would while lifting.

>>38142849
So like stay in the cutting to maintenance range?

>>38142919
Depends. If you are trying to maintain weoght then why would you cut? Same thing with the other way around.
It just depends on where you are. If youre fat you should probably cut and if youre really skinny you should gain some weight.

>>38142834
>>38142849
Exactly the same as lifting.

There is nothing wrong with bulking while doing body weight exercises. That's how you gain muscle (Still don't dirty bulk ever) The only difference is that instead of getting a lot strongerat lifting as you get heavier. You will get worse at body weight exercises since they favour lighter leaner physiques. You will still gain more strength from pull ups, dips, etc but you won't notice.

If you can do 15 pull ups at 65kgs and bulk to 75kgs while maintaining 15 pull ups you will have gained strength but you still can only do 15. But when you cut back down to say 70kg you will be more muscular and probably be able to do more pull ups.

https://www.youtube.com/watch?v=8SiJ-JNLaxo

>>38094104
Wow! What an amazing fellow !!