/BWG/ - Bodyweight General

How do I a one arm handstand?

I feel like I should have the strength to do it. I can do 8 free handstand pushups touching my nose to the ground every time.
I can hold 1 arm hs + thumb on the other hand easily but as soon as I let go I get thrown off my balance and fall down.

Also how the fuck do I do a press handstand? I can't do a single one either.

What should I do if I'm too tall to hang straight from my pull up bar? I want to move to straight leg hanging leg raise but I just haven't figured out a way since my bar is too low. Is there another variation I could do instead? I see some people do them moving a bit sideways on each side, maybe that?

>>38182865
why not both?

>>38182912
I don't believe I ever stated one should only ever do body weight exercise. I personally believe a variety of training methods bodyweight, freeweights, etc is the best way to achieve general health and fitness. But it all depends on personal goals. If someone only wants to do weights or bodyweight or even only wants to run then there is nothing wrong with that.

>>38182895
https://www.youtube.com/watch?v=ytjIgIe5CVQ
You need to shift all your weight over one hand using the other hand for support and gradually reduce the support on that hand

For the press handstand
https://www.youtube.com/watch?v=EM3IHbynKxc
Work on the pancake stretch
https://www.youtube.com/watch?v=wAwzPPQ0N8k
and compression drills
https://www.youtube.com/watch?v=X_pv-8qlYgQ

>>38183009
pancake progress is so slow it hurts

>>38183080
ain't that the truth

I've been trying to hit the straddle planche for a year and half.. I've been able to hold it for at most 6 seconds but most days I either hold it for 2-3 seconds or I can't hold it at all.. What's up with the huge differences? Any advice

>>38182905
Do it so your leg go as low as they can without touching the floor and then get them back up. Kind of like L-sit into a leg raise thing.
This will actually be harder due to constant tension.

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>>38182865
self improvement is masturbation
he couldve make that muscles with proper nutrition and lifting, with less effort
why spend that much time so i can prove myself that i can do those to stroke my ego? nah thnks

also downvoted cuz wastin glitch mob
1/10

into the dump it goes

>>38184806
Autism

>>38184806
it's about health fuckah

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>>38184886
>it's about health

>>38184806
Going to the gym will magically give me more gains with less effort? Wow thats really cool

>>38186922
yep

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I can do those beginner shrimp things easily but I still feel like nowhere neeeeeeear being able to do pic related. It's one of my goals.

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>>38186922
actually will yep
this bodytype takes 5 years of bodyweight lifting to achieve, max 2-3 with gym and proper diet

Any good, easy to follow flexibility routine for beginners out there?

>>38187304
I've been doing this for a few weeks now: http://phraktured.net/starting-stretching.html

A lot of progress in some areas so far, very slow in others

>>38187042
I can do those but i cant do a single shrimp squat
>>38187153
Yet you dont look like that despite all your lifting.
The goal of bodyweight training isnt aesthetics yet most people who do it look more aesthetic than the average gymcel.

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>>38187304

>>38187332
Bear in mind I can only do the beginner ones, as seen here: https://www.youtube.com/watch?v=Dpgn6eRtsdw

Current goals

Squat
Deadlift
Bench
power Snatch

straddle Press handstand
front lever
strict muscle-up for reps
inverted muscle-ups

Am i getting greedy?

>>38187382
Whats your weekly routine like? Im curious to see how you balance calisthenics and weightlifting. I can usually do one or the other for long periods of time.

>>38187346
thanks, looks super useful

>>38187428

upper
lower

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>>38184580
If you need to go back to an earlier progression.
Work on advanced tuck or one leg extended planche holds and pushups.
You could also try controlled handstand to a planche progression negatives (see webm)

>>38187382
Not at all. Similar to me
>Goals
Sqwot: 180kg (2.25xBW)
Binch: 140kg (1.75x)
Dead: 240kg (3x)
OHP: 100kg (1.25x)
Weighted chin up +BW
Weighted muscle up +30kg
Full planche
OAC
Front Lever to muscle up
Elevator

>>38187428
I usually do PPL, having one heavy barbell movement at the start of the workout followed by body weight exercises and skill work that compliment the muscle groups that I just used.
So a push day would be either bench/ohp followed by planche, handstand pushups, dips, etc

I can do wall handstand push ups but I can't do a normal fucking handstand. How should I progress from here.

>>38190671
Spend more time doing stomach to wall handstand holds to build endurance. Remember to open your shoulders up as much as you can, and don't arch your lower back.

>>38182865
I saw a video about handstamd and the guy taught a cool trick to get better balance. Instead of having your arms out in front of you have them about a foot apart. It makes balancing much easier and you get to spend time upside down without falling as much.

>>38191580
I'm not sure I understand from your description. Do you have a link to that video?

>>38191675
https://m.youtube.com/watch?list=LLjwsfTSeMHRG6jsrK4xyoBg&v=p0j4DY_io7I

>>38182865
These threads are toxic. Sure, a handful of super dedicated people people can make some gains with bodyweight training. However, what this thread is mostly gonna do is prevent people who should go to the gym from doing so.

All these "I have social anxiety" and "gotta get a strength base before I go to a gym" pussies are never gonna make it to a gym if they listen to what's posted on this stupid fucking thread. And this means that they'll never make any progress. Theyll do a few pushups at home and that'll be it. when what they should really be doing is growing a goddamn pair and going to a gym. They should be lifting weights and doing it often.

>>38191580
>>38191742
Interesting. If that works for you then do it.

>>38192220
I'm not exactly sure what you're trying to say or if this is just bait but no one is encouraging that.
This thread isn't for people to just do a few push ups and pull ups and sit ups.

It's for people wanting to obtain advanced body weight skills and strength. I like to think of /bwg/ to callisthenics this like /plg/ or /owg/ is to lifting weights.

How is this going to prevent people from going to the gym? Where are the posts saying they have social anxiety or need a strength base to go to the gym?

>>38192220
When i used to lift I saw people in the gym every day who looked like shit from my first day there to my last.
If youre not dedicated and you dont train hard it doesnt matter what youre doing you will make 0 progress.

>>38192220
>>38192220
Maybe some people just enjoy bodyweight exercises more. Recall the name of this board--as much as lifting and gym culture is represented here, this board is dedicated to fitness in general and represents a host of different activities that can make you fit.

Also, you're generalizing a bit about the people who come to this thread and what they want out of bodyweight. Sure, some people will not be dedicated, but that's the case for any activity really.

also if this is bait 10/11 you go me good

I figure that this is like a calisthenics general or something?
I don't know where to ask this but this seems like the place: whenever I do pullups it doesn't feel like I'm working out. It just gets harder and harder to do. It feels like my muscles don't get the sensation of working out. I don't even know what I'm saying but yeah.

https://www.youtube.com/watch?v=gT5d0vtw6Rk

>>38182865
DYEL attention whoring general

Ftfy

Will climbing the rope affect my chin up gains? Should I do both or stick to one?

>>38194180
Hmm you maybe referring to getting a pump?
You could try different tempo pull ups or trying to contract your muscles.
So at the top of the pull up really squeeze your lats (imagine pulling your elbows to your hips) and hold it for a second before going down.
>>38194300
I guess they are cool but aren't really that impressive to me. They don't really have much more benefit then a regular jumping/explosive push ups
>>38194321
Shoo Shoo troll. Go tell /cbt/,/owg/,/plg/,or any other thread where people post progress that they are also attention whoring.

>>38194579

Depends what you're trying to accomplish. Cimbing ropes can help with chinup numbers but its rarely going to do more for that than just doing more work on your chin-ups, so its mostly going to be useful if a)you have goals that involve improving your rope climb (and "I just want to take a crack at rope climbing" is good enough in that regard) or for some reason you can't really do more direct chinup work.

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>>38194596
Thanks for (you), Ill try it for 1 month and report back.

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>>38194579
Rope climbs are on of the greatest pulling movements you can do. Works grip and is a good way to develop your one arm pull up.

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>>38192220
nice projecting mate

can someone post the jpg with the progressions please?

I've been messing around with bodyweight for a while now. Just decided I wanted to try lifting for a month to be more well-rounded, so I got myself on SL.

When I get back to calisthenics, will the lifting help? Is there carryover? I guess I'll end up heavier, but will the raw strength help with stuff like advanced pushup variations, advanced pullups? Will getting gud at OHP translate to better handstand practice?

I can do pistol squats with a 30 lb dumbbell, but I got on the squat rack today and my 5 x 5 was only 150lb. (I'm 170lb). That's sobering, tho I guess it's partly because I'm not used to the movements.

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>>38194738
This one?

>>38194877
They should. I know for a fact that once you can squat 1x BW, you can pistol squats pretty easily provided you have excellent balance and mobility. Or maybe my form for pistol squats is pretty damn bad, hence why I can do them easily because I'm cheating somehow(I can squat 2x bw now, but I haven't tried pistol squats for a long time)

Not sure for upper body carry over, but I'm sure muscle is muscle.

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>>38187332
>y-youre not as big as him tho!
Not an argument. Gym allows you to get larger faster quite simply because you're lifting progressively heavier based on your strength. Bodyweight does not allow that. Get rekt m8

>>38194877
Lifting will carry over, provided you'll keep on doing bodyweight between lifting sessions, so your body will remember the mechanics, movements, balance, etc.

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>>38182865
>linking to reddit
>people will actually defend this

Is my upper back suppose to round while doing plank? It tends to round when I maximally tilt my pelvic (hollow body), should I be straigth or rounded is ok?

>>38194877
From my experience they both have carry overs to each other. Specificty training is always the best but if youre getting stronger at either one it will carry over a little bit.

>>38196510
If you are progressing with bodyweight correctly there should be progressive overload.
Kek'd at that pic

>>38198129
Are you talking about a planche or plank? 2 different exercises.
It is ok if your upperback rounds during the planche tho.

>>38198182
Plank, on floor and on rings

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>>38198213
Like this? If thats the case than yes uoper back can be round.

>>38186922
Progressive overload nigger

>>38198341
Then how do people like >>38198307 or >>38182865 get muscular if you cant progressively overload with bodyweight? Are they using some dark magic as well?

Hey, been doing bw for 4 months now, i feel that i am still really weak, i can see my abs if flexing, but barely if i dont. I feel that this isnt about my bodyfat. I am at 64kg, 1.73m. Should i still cut? Or do i need more lean mass?

>>38198417

>Leverage

>>38198475
As my abs got stronger i noticed they showed more without flexing. So just focus on strength.
Its very hard to have defined abs without flexing tho. I can see mine at around 14% bf but they still dont look as good as when flexed.
In short just get stronger.

>>38198129
If you're planning on your arms, keep it straight and don't forget to engage your core.

If you let your belly hang, you will struggle and get none of the benefits.

>>38183009
>https://www.youtube.com/watch?v=wAwzPPQ0N8k
holy shit, not the same anon but this really motivated me to work on my handstands

at the moment I'm stuck with three wall assisted handstand pushups. before the injury, a couple of years ago, I would manage sets of eight.
should I just wait till my shoulder press increases (i'm hardly close to my old numbers) or should I just focus on handstands more?

How does forearm grow from training pull ups? I have never noticed gains in my forearm from pull ups (i do 3x8 pull ups)

>>38199717
Probably because your arms are already used to pull ups. If you want to give them a bigger challange you can try the following.
>use thicker bars to do pull ups
>use a false grip
>hang from a pull up bar with 1 arm

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My bodyweight training

Found out stretching through your back your shoulders and stretching calfs helps really well

>>38200074
That almost looked like the video was sped up for a second.

>>38182865
Daily reminder to always keep progressing once an exercise is too easy. Doing 3 sets of 50 push ups wont make you strong or give you a big chest. Same with any other exercise.
Once you can do over 15 reps its time to move on.
If you really like the exercise you can always keep doing it as a part of a warm up.

>>38198129
I would suggest performing planks with a hollow body (core engage and shoulders protracted). It's much more beneificial and builds progression into the planche.
https://www.youtube.com/watch?v=_uktvrZ3sfg
>>38200074
Fuck man nice flares
>>38201119
This. Push ups to easy? feet elevated push ups, bar dips, ring dips, ring flies, weighted dips, iron cross

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>>38182865
>"calisthenics"? So you dont use weights at all? but you're a man.

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>>38182865
Bumping the thread with a recent progress pic
Who /stretching/ here?

>>38204653
Nice lad.
I use to have that kind of flexibility when I did Taekwondo but atlas I stopped fro 5 years and now have to work back to it.
Atm I'm focusing on the pancake stretch more than splits as it benefits other skills i'm trying to do more.

>>38192220

Not everyone cares about looking like some roided up douche.

Plus I went from 135lbs at 5'11 to 185 lbs with 12% body fat from calisthenics.

As always diet is more important but you wouldnt know that would you fatty?

>>38204920
Thanks
I really dont have that much need for it since ive quit as well but its just a skill i have worked on for a while so i dont wanna end up losing it completely.

Why does my left shoulder feel uncomfortable/unstable when I'm doing dips? It feels like it's more prone to "slipping" or something, if that makes sense, whereas my right (dominant) shoulder and arm feels really stable.

>>38205285
Perhaps its injured or you have an imbalance

So which one is the best routine?

This: >>38196442, this: >>38182865
>Beginner Routine
>https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine, or the Diablo one?

Also, anyone here does only Bodyweight? Or all of you do bodyweight training and wight lifting?

>>38205610
Doesnt really matter man just see whichever one appeals more and do that one.
Also i only do bodyweight and im >>38204653
I occasionally max out in a gym but i wouldnt call that weightlifting.

>>38205642
Nice, bro.
How did you train flexibility? stretching?

>>38182865
What are some lat exercises I can do if I don't have a pull up bar? I already do barbell rows I'm just looking for more than one exercise.

>>38200074

How do I learn how to do this.

>>38205765
If you have a table or whatever do body weight rows. Hang underneath the table or a bar facing upwards
https://www.youtube.com/watch?v=Qi4ABUgskUI
You could also start working front lever progressions from that position but is it that hard to find somewhere to do a pull up?
>>38205788
https://www.youtube.com/results?search_query=flare+tutorial

>>38205828
At the moment I don't have anything thing to pull up on so I've just been doing bent over rows and handstand walkouts hoping it's enough for the meantime.

>>38205701
We stretched in taekwondo classes every single day. I just do the same stuff at home.
>>38205765
Barbell rows pretty much cover horizontal pulling. All you can really do is switch the grip(like Dorian Yates) to get more lat activation. I cant really think of any vertical pulls you could do with a barbell though.

Best bodyweight routine for a nice ass?
I just looked in the mirror and I think I need to do something about my ass. It's too small and flat.

>>38185685
fuckaaah

>>38206948
My exercise selection would be
>uphill srints
>pistol squats
>jump squats

>>38206948
Glute bridges/ Glute ham raise
Glute focused squats
Single leg kick backs
Pistol Squats

>>38206999 (nice trips)
>>38207085
thank you!

>>38187042
i could always do a full pistol squat pic related. but to do it with proper form and reps it took me maybe half a year. also shoes make things a hell of a lot easier. but any benefits from you being barefoot is lost, not that this is a big deal for people.

>>38187332
odd. work on deep lunges and assisted shrimp squats to get the feeling of the new exercise. maybe take it slower so you become more aware of your approach.

>>38187332
>Yet you dont look like that despite all your lifting.
a lifter will have different gains than a bw athlete, saying they are going for the same look/goal. if you are emphasizing how cut pic related is, well yeah most lifters and people in general can't/won't get that cut with that build by default.
>The goal of bodyweight training isnt aesthetics yet most people who do it look more aesthetic than the average gymcel.
the goal is different for everyone. your point is invalid. i'm not even hating on bodyweight general. i've been doing bw for 2 years. ability and aesthetics always improve. they can't not improve if you are staying healthy. you come off as aggressive and uninformative.

>>38205874
Thx I'll try the grip

>>38205610
Hey, im the one that posted the first pic, and i only do bw. Gyms are too expencive and far from were i live. Only doing bw seems to be working fine, tho a bit slow maybe. Its all about diet imo.

injured supraspinatus muscle on left hand, can't work on hands or chests, time to squat, pump abs and calf raises all day err day

>>38210758
Hope your hand and wrist gains don't deteriorate as you w8 to recoup

>>38190491
how far are you from these frankly insane goals?

also about PPL, wouldn't it make more sense to start with the skill work? fatigue from barbell exercises probably fuck ups your precision.

I've just started bw training. What kind of equipment should expect to have to buy over one year if I want to get good?

>>38212478
Pull up and a dip station
Rings if you can hang them somewhere
And a backpack or a weighted vest
This imo should be more than enough. The only thing that id say is 100% necessary are the pull up and dip stations.

>>38210758
hollow body holds, arch body holds and HIIT hill sprints! gogogogogogo!

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>>38206948
3-4 sets of 12-15 reps should give you that burn and ass gains. Switch to one leg when they easy

Any tips to develop biceps with bw? i do chin ups and lever rows.

I know it may be bias asking it here but what do you guys think is best for a skinnyfat guy to get lean: bodyweight training on a cut or SS on a cut?

>>38212619
which kind of dip station is best? there's a lot of varieties

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>>38213076
I have one with parallel bars pic related.
You can also get one of those thats shaped like a V and gets narrow as you get closer to it but it probably wont have the pull up bar attached.

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>>38213114
This is the V-bar dip station i mentioned

Is calisthenics recommended for grills? My sister wants to start working out but doesn't want "men muscles"

>>38213275
Theres no such thing as men or women muscles. Muscles are the same. It just takes longer for girls to build muscle and their limit is way lower.
That said calisthenics is recommended for both men and women.

>>38211967
thanks lad i hope it will recover soon
>>38212662
appreciate for tips

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>>38213275
>>38213305
this

>>38213370
the*

How much progress can I make in how my body looks in 50 days using body weight for the majority of it. I'm re starting after a year of being a lazy shit but won't be able to get to a gym for a while. So starting from skinny mode and eating right could I look presentable in 50 days?

Now that kickass is gone, were would I download foundation?

>>38212972
If you want to isolate them, try these.
https://www.youtube.com/watch?v=A-udHJtfdvY

>>38192220
>All these "I have social anxiety" and "gotta get a strength base before I go to a gym" pussies are never gonna make it
This thread isn't for them at all, it's for people that already lift and have a strength base but now want to learn some cool skills like front lever, planche or handstand pushups instead of just moving heavier weight

>>38194321
You are the weak one here m8, try to do a planche right now, bet you can't even do an l-sit

>>38213060
Go to the gym for a year to stop being skinnyfat and then change to bodyweight if you thing it's more fun, that's what I would do

>>38214622
I`ll try the one handed variation. Thanks anon. <3

>>38214383
Idk what kind of answer you expect here man. Theres so many variables involved no one can give you a real answer.
>>38214634
>>38214806
Its perfectly fine if not better to start on bodyweight training.

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crucial bump

>>38212463
>Currently at
BW: 87 kg (was 90kg, cutting to 80)
Sqwot: 160 kg
Binch: 120kg
Dead: 220kg
OHP: 85kg
Weighted chin up +60kg
Weighted muscle up +15kg
Advanced tuck planche 12 secs
I do 5x5 uneven pull ups but not currently focusing on obtaining OAC yet
Can hold Straddle Front for 7 secs
Elevator not even close, can do 3 free standing HSPU on ground

You could do it either way depending on where your priorities lie. I do a lot higher volume but easier progression on my body weight exercises focusing on form and strengthening my tendons. I'm working very slowly towards them in the hopes to avoid injury.

>>38212478
A good pair of gymnastics rings can make up the bulk of your training. The rest can be done on the floor although you may want to build or buy some parallettes.

>>38213275
fuck I hate when girls say this. They think it's easy to put on muscle. It's crazy hard for girl to add muscle and and of the women she sees with "man muscles" is probably on steroids. Show her this video
https://www.youtube.com/watch?v=2pnwrZl5vto

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>bodyweight fags think they'll look good after doing their stupid routine

TOP KEK, THIS IS THE BODY OF A WEIGHTLIFTER

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>>38218463
thanks for the bump

>>38218463
>implying i want to look like that
>implying hes natty
Have fun with your weightlifting routine. Youll get there in no time.

Hows my Push/Pull Routine?
PUSH:
Warmup
Handstand (skill work)
Dipping progression (5x5-8)
Pushup progression (5x5-8)
Pistol Squat (5x5-8)
PULL:
• Warmup
L-sit (skill work)
Pull-up progression (5x5-8)
Row progression (5x5-8)
Shrimp Squat (5x5-8)

>>38218556
Pretty good i like it.
Only thing i would change is add front/back levers to skills work or alternate over time. But do whatever the fuck you wanna do.

>>38192220
This. Growing a pair and working out as the smallest guy there is one of the best benefits of going to the gym.

>>38218757
Why do you assume everyone itt has crippling social anxiety and can't make it out of the locker room without sweating profusely at the thought of squatting in front of other people? I've been to the gym before and lifted weights. I'm trying something different because I like being outdoors when possible, the risk of injury is lower (I don't care if you guarantee no injury risk if your form is perfect while pulling a 500 pound deadlift, not to mention doing it regularly), and I feel like when I'm in the weight room I lose sight of athletics and being more active in general, which is what I want.

That's not to say I will never lift weights again; I plan to. Why are all you cunts so damn pushy, though?

>>38218886
Dont forget most injuries from bodyweight are small sprains and such as opposed to things like a herinated discs.

My full body routine:
Warm up pushups
2 x 10 archer pushups
2 x 10 one armed pushups
2 x 20 diamond pushups
3 x 10 dips
3 x 10 handstand push up
Handstand walkouts until failure

B Day I take out dips and handstand walkouts to replace them with bicep curls and 3 x 10 barbell rows

2 sets of 20 jump lunges
3 sets of 10 shrimp squats
Jump squats until failure

And then I finish with my core routine which consists of leg raises and plank variations.

I don't have a pull up bar but anything you think I should add.

>>38219209
Could use more pulling

>>38220064
I only got the barbell so other than rows is there something else I can do

>>38220305
Perhaps add deadlifts and just generally do more row variations and angles.

>>38212463
holy shit anon, you are my goal. I'm currnetly at 85 bw, was 90, cutting to 82
every one of your lifts is either my goal or beyond. bw shoulder press is fucking heroic. I consider myself strong with my handstand pushups and my 100 kg squats, 40 kg weighted pullsups and what not. but this... this is herculean.
not saying that you should stop progressing, just informing you that you made this faggot extremely motivated.

>>38182865
>bodyweight
>posts an obvious weightlifter as the pic

kek, kill yourselves you stupid nerds nothing beats progressive overload. This is coming from a guy that wasted 6 months doing faggy calisthenics routines.

how to BW strong legs?

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>>38221927
>Obvious weightlifter.
His name is Daniel Vadnal aka Fitnessfaqs.
If you weren't such an ignorant fuck you'd know he trains his lower body with weights and upperbody with calisthenics.
No shit nothing beats progressive overload.
>No knowing you can progressive overload body weight movements by altering leverage
Plus I don't recommend purely bodyweight exercises nor purely weightlifting. A combination of the two is optimal imo. The majority of bodybuilders/strength athletes incorporate some form of calisthenics be it pull-ups, dips, etc.
I'm sure you are making create progress with your weights right anon? Post physique so I can laugh at you.
>Thanks for the bump

>>38221940
You won't be able to develop your legs to natty limit with just body weight since they are such big strong muscles but
Pistol Squats / Shrimp Squats
Uphill Sprints
Plyometrics (Jump training, box jumps, tuck jumps, broad jumps, etc)
Lunges
Sissy Squats
Glute Ham Raises

>>38221975
so let get this straight, he has access to weights but doesn't use them for his upper body? hahah ahahahaha you are truly delusional. There is no way to effectively apply progressive overload with "leverage" retard. Not only is it inaccurate but it will start working different muscles. At the end of the day, you're just a fag. Have fun with ur gymnastics faggot.

>>38222248
>Projecting this hard

Does anyone have a workout regimen for rings?

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>>38218556
In my opinion you could make some adjustments

Put all your squats on your push day. A single body weight leg exerciser is not all that.

and add in picture related on your pull day along with this >>38212740, and Arch body holds or superman holds so as you not neglect your hams, glutes and lower back. They are very important.

I'd recommend you do another core exericice to, either leg raises or hollow body holds are great.

To sum up,

Add "pulling movements" on pull days
-Arch body hold / supermans for lower back
-Towel ham curl for legs
-feet elevated glute bridge raises for legs

Add another core exericies on your push days
-Hollow body holds for core
-have some exercises between l sits and hollow body holds

And find proper progression on your static holds. I recommend using the template in foundation for that. Its pretty alright.

>>38221993
What's the point in building lots of excess mass on your legs anon?

>>38222431
No point if you have goals in upper body skills.
Some people may just want big legs or want to squat a lot of weight, etc, etc. More mass = more strength potential. All depends on the individual and their goals

>>38222431
because he is a homosexual that wants a big ass to get guys horny when they look at it so they want to stick their dicks inside it and ejaculate

>>38194180
I think I know what you mean. Was the same for me with bent over rows, then last week I reached a point where I felt it.

I follow Foundation while working out, meaning if you do reps then mastery is 5x15, if you can do that with bw for pull ups, add weight.

I'm happy that /fit/ has /BWG/ finally. Love to do that shit in summer when spending time at cottage.

With love,
/owg/

>>38205610
I follow Foundation, currently on L2 week7
I do 5 bw, 3 weight and 1 stretching exercise, split over 2 days, 4 days a week.


I add weights to my work out because I have no pull up bar.

>>38205828
>not the same anon
>but also no pull up bar

I do bent over rows, are they suppose to work lats? Two weeks ago was 4x6 and after first day my traps felt the pain D: never feel anything in my lats, though.

Last week 4x9 didn't get the same feeling :(
Though I feel my lats are getting bigger (for you).

I suppose I haven't hit the threshold for my traps, used to do 3x3 with lmao2pl8's and currently on 1pl8 (4x9 last week).

>>38206948
I think it's a matter of muscles that you engage, you can do regular squats but only try to engage your glutes, needs a lot of body control and practise.

>>38222704

That's not going to work, unless you can magically find some way of making the glutes function as knee extensors.

>>38222704
stop giving advice lol

>>38214477
shit, good question, some anon gave me meta link a few months ago, grabbed it with a lot of videos

Bodyweight General has never had any large, and skilled bodyweight lifters frequent it. Y'all niggas a shit

>>38214477
Someone get on this!!

>>38222387
I believe there's a foundation on rings.

>>38206948
Remember to squeeze glutes hard before you descend, this activates your glutes.

>>38214477
I have it, anyone know of any easy site to dump it?

>>38222717
>what is leverage
don't know how to explain, you use other muscles to keep balance, but lift with your glutes, flex them and your leg extends, since that's how muscles work

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>>38214477
http://pastebin.com/rk1vVJve
>>38222736
I think that's partly to do with /fit/ not being a welcoming place for calisthenics. These threads always get trolled. This thread get's moved to different boards and such and people leave (probably to /r/bodyweightfitness).

I'm 85kg+ and may not be very skilled but I'm working towards it.

>>38222851
Mirin those muscle ups. Have you tried the straight legs toes out thing that they do in gymnastic muscle ups? Its supposed to help

>>38222851
/r/bodyweightfitness is full of newbie faggots just like /fit/ that ask questions for every little thing like how they should part their hair if they want the perfect handstand.

I can't stand that place. And you can't call a little bitch a little bitch when they are being little bitches, which entirely defeats the point of lifting culture in general.

>>38222879
Not really tried that. I don't do ring muscle ups very often. I might record myself trying it one day.
>>38222886
That's true but there are a few advanced people that browse that reddit i've seen

I'm back from my long hiauts, guys. NIce to see my thread back to life and on fit.

Had some talk with a guy who trained with Ido Portal, great stuff.

Current routine:

Warm Up
Tuck Rows 8x
Hollow Body 30s
Chest Flys 10x (straight arms)
Arch Body 30s
Decline Pushup 20
Shoulder Circles 20s (each side)
Leg Lifts 8x
Plank 30s
Windshield Wipers 4x (each side)

Mobility
Wrists Routine
Scapula Mobilization
Ido Squat Routine

Equilibre Work
Hs Taps 3x6r
Dislocates 10r

Strength Work
FL
Open FL 3x10s
Mid Bridge 10s

sPL
Planche Lean 3x15s
Prone Planche Hold 10s

Mn
Half L-sit 3x10s
Seated L-sit lifts 10r

RC
Wide Grip L Pull Up 3x5r
Scap Pull 5r

Legs
Negative Single Leg Squat 5x5rx10s
Natural Glut Ham Raises 5r
OR
Squat @ 60kg (Focus on ROM and stop at bottom 3sec)

I have removed Side Lever (Human Flag) and HBP (Hollow Back Press) to focus on my still inconsistent HS (I need to shrug my shoulders more)

>>38222952
Nice. You love your fundamentals it seems.

I'm so lazy when it comes to that. I just do stretching and get to the good stuff.

>>38223014
Yeah, I think I may move some of the extra skills into the mobility area so as to Focus more on the strength work.

>>38222952
>to focus on my still inconsistent HS (I need to shrug my shoulders more)
Check out FitnessFAQ's overhead work routine. If i remember correctly it had 2 different shrugs and some other stuff. I did it two years ago and it was pretty great.

currently doing elbow planks, I feel tension in my triceps, am I leaning foward too much or too little?

>>38187346
>one armed handstand pushup.
is like none of you faggots actually know what the shit youre talking about.

>>38223433
You're right, as that chart is shit and that specific skill is humanly impossible

If I switched to bodyweight from weights after lifting for 1.5 years, how much size can I expect to lose?
Is there any way to combine weights with bodyweight exercises?
I've become jaded with the gym.

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>>38223497

>>38223546
Thanks. I'm assuming I skip the dragon flag progression since I can already do them, correct? What would progression be like for human flags?

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>>38192220

>>38182865
any of you mix heavy compounds with boidyweight? how does it goe?

really interested in doing bodyweight shit, the flag is fucking impressive to me and who doesn't want to have control all over his body? seems hella manly too
also my gf doesnt have money to the gym so I want to learn it so I can teach her

>>38224213
>>38224213
I do this
I used to only lift with occasional calisthenics and due to a new job I don't have the time to go to the gym during the week
so I basically train twice a week in calisthenics with 8-10 reps with circuits and do an heavy lifting session on the weekend with only main compounds in really low reps
I don't train for skills though I only do the basics and add some weight if they get too easy for my rep count

>>38221927
Was your faggy routine 6 push ups and 15 sit ups a day? Probaby why you made no gains.

If you guys wanna know what body can you achieve with rings traning watch rio

>>38226822
Most gymnasts have been training since they were kids and are 4' tall. I love bodyweight training and think you can achieve a good physique with it but professional gymnasts are something else.

>>38226932
this
it's like thinking doing oly lifts will make you look like lu xiaojun

I'm a beginner doing SS but would like to start doing some bw training, mainly learning to do things like handbalancing and planches etc.

i was thinking of practicing technical work on rest days. Is this ok? Will I need to be doing push ups etc? Will this affect my gains?

>>38227718
I thinkyou're supposed to do your skillwork before lifting

>>38227718
Yeah doing stuff on rest days is fine. You dont have to do push ups if you dont want to. Just do get better at whatever you want.

>>38227718
everything is OK as long as your lifts are going up as planned. what you'll find is that after the first few months you can no longer make progress on SS while fucking around. the further into the program you are, the less room you have for silly shit. in the beginning you can do whatever you want and still make progress.

when the time comes and you stall you'll have to decide what's most important to you, getting bigger and stronger or doing BW stuff.

>>38227848
>>38227834
cool, thanks

>>38227862
that sucks, I like the idea of being really strong yet able to handbalancing etc

>>38200074
Lithcuck, is that you?

>>38227896
>that sucks, I like the idea of being really strong yet able to handbalancing etc
you can do that, but we're specifically talking about SS. you can get stronger in a slower fashion on a different routine while also doing other stuff, but SS is a very specific routine meant for increasing strength at an extremely rapid rate. it doesn't leave much room for doing other shit at the same time unless you want to stall at light weights.

>>38227934
ok, that makes sense. Thanks for your input.

I think I might stick with SS, introduce some bw stuff, stop the bw stuff when I stall on SS the reintroduce it with a different program when I stall on SS alone. I'm guessing I'll be able to pick it up back up fairly quickly

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>>38222248
>have fun with gymnastics

Yes, they do both weights and calisthenics, but you're still retarded. If I remember correctly, I read that they do only calisthenics for their upper bodies.

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>>38222248
As far as I'm aware, Yuri's only been doing bodyweight.

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What routine do you people recommend me, i've been doing pullups, pushups and squats for almost 3 years in my room, i can do around 15 one arm pushups with tucked arm and strict form, 10 hpu, but cannot do planche or any of those movements, i used to do 1000 pushups, 500 pullups or 1000 squats on a day and i'm overall good at bw, but i really never had a routine, my only equipement is a pullup bar in my room. When i tried doing low rep high intensity strenght progressions i didnt feel sore at all the next day, now i dont have motivation to workout because i get bored.

>>38228215
Look up routines by George Workout, Antranik and Barstarz.

>>38228215
>>38187346

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Can anyone recommend a flexibility stretching routine? Former wrestler here and already have a routine that has worked well, but I feel it's rather elementary so I'm wondering what's a good step to take to further total flexibility and mobility?

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>>38222736
I wouldnt say my skill level i very high but i would say im at least intermediate.
Also im 168lbs at 5'9" which isnt exactly big but i think i have a fair bit of muscle.

>>38228374
Fellow wrestler here as well.
I usually do 2 hamstring and 2 hip stretches to begin. Then go into splits and stretch a bit there until i can get full splits. At the end i also so some calf stretches and call it a day.
I dont really stretch for the upper body though.

>>38228414
Why don't you stretch upper body as well?
Just looking for a full body routine. I find stretching to be amusing and peaceful as well as a challenge at times. I enjoy it and am looking to be as flexible as possible. Plus I like dancing so it can only help with that.

>>38228456
Idk i just dont really see a need for it.
I like stretching as well its alright.

Whenever I do pancake stretch I feel really tight and crampy by the side of my butt/hip, what do?

>>38228639
Try doing the butterfly stretch.

hey guys.

I don't usually come to /fit/, but I did before and you guys actually helped me lose about 30 kg in 6 months. The guides in the sticky helped a lot.

That was 2 years ago. Unfortunately, I gained back almost all of that, and I'm currently at 122 kg, I'm 1.73 m tall. That's ~270 pounds and 5 feet 9 inches in burger units.

So what I want to try is to actually lose the weight again (and continue till I reach about 80-90 kg), but I also want to improve my strength. From what I've read in the guides, doing strength work will help me lose fat faster and keep my muscles.
However, I don't want to join a gym. I think the place is too small, and I begrudgingly admit that I feel ashamed. I know that people are focused on their own work, but I prefer to go (if ever) when I'm leaner.

Back when I lost weight I was already interested in bodyweight training, and I decided to take a shot at it.
However, this all seems confusing, a thousand and one exercises to do, thousands of new names for each exercise (english is not my native language), so it's a bit overwhelming.

So I'll lay it out what I planned so far, and if you have suggestions or corrections, please jump in. You can talk to me as if I'm 5 years old, because I will probably ask for an explanation anyway.

From what I've checked from OP and other /bwg/ archived threads, the Foundation routine is the best for me, because I'm basically a couch potato. I want to lower any chance of injuries and I don't mind taking a long time to get swole. However, I don't have any equipment, and currently can't expend on such items. Would a modified version of "Startbodyweight" (from the pastebin) be better for me, with the addition of "prehab" and "mobility" exercises? This is where it starts to get confusing, because there's so many! Which do I do?

Also, proper bodyweight will take care of all muscle groups, correct? This is one thing I remember from the sticky, to train every part of the body.

>>38228819
>I begrudgingly admit that I feel ashamed

If you let petty emotions like shame dictate your life, you're not going to make it. Always act in spite of shame.

>>38228831
I understand that. I actually am in treatment for depression and extreme social anxiety, so I got rid of many of my fears. That one still remains.
But it's not just that, though. I truly hate gyms. I would rather exercise in the open, which is why bodyweight training is more appealing to me.

>>38228819
1. You domt have to do many exercises. The "thousands of exercises" are just variations
2. You will need some equipment for bodyweight training. Not half as much as for weight training but you still need things to do pull ups and shit on.
3. Yes you can workout every part of your body with bodyweight.
If you dont know the exercise just google it.

>>38228871
> I actually am in treatment for depression and extreme social anxiety

No better treatment than to do shit that scares you and realize afterwards you're still alive.

What about:

Squats
Deadlifts
Pull ups progression
Chin ups progression
Dips progression
Push up progression
Leg Raise progression

3 times a week, plus skill and balance work on the off days, plus cardio, plus daily mobility and flexibility work. Would this be good?

>>38229303
I dont understand all these would ____ routine would be good. Try it. See if you are making progress. All there is to it.

>>38229351
There's no glaring problem at this routine?

>>38229400
In*

>>38229400
Not that i see.
It might be too much too or little volume but that depends entorely on your work capacity which is why you should try it out.

>>38229486
Thanks bro

>>38182865
Much needed bump