/BWG/ - Bodyweight General

>>38419355
cmon lets be honest you look like shit

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>>38419394
>claims others look like shit
>doesn't post bod

desu desu desu

free bump is free bump senpai

>>38419394
No I dont.

>>38419411
>desu desu desu
what the fuck is up with desu posters lately?
>is is is
real funny m8

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do I have wide lats, /fit/. only doing BWF lmaaaooo for 4 ish months

>>38420005
Can you take a pic where you don't look disgusting?

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>>38420029
lmaaaaooo.

no but seriously no. Not possible.

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>>38420005
stop flexing faggot

>>38420029
>>38420059
Why are you guys being cunts to him instead of giving actual feedback? We get enough shit from militant weight lifters.

>>38420005
u have literally 0 back depth and need to incorporate some kind of rowing movement ontop of pullups and chinups

>calistheniclets

>>38420076
>back depth
Ty dude. I really just started doing horizontal rows but it's not enough.

Is adding weight to horizontal rows worth it?

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>>38420102
>horizontal rows
you mean bent over rows?

Is calisthenics a good start for someone recovering from anorexia ?

>>38420151
Yes.

>>38420151
yes

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>>38420151
any form of exercise is

>>38420166
>>38420222
>>38420212
Ok, thanks.

I just use a 20 pound resistance band for my horizontals. Use them for reverse flies. Is that enough weight? Just don't want to fuck my shit up from push ups and pull ups.

>>38419976
hasn't school started yet?

fucking summerfags..

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>>38420239
no idea what you are talking about

Is there any good hip work in calisthenics? Need to strengthen em for running

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>>38420403
hip? which muscle? do you need mobility or strength?

>>38420438
desu im not sure, pretty flexible I can pretty much do the splits. For lack of better description, my hips have just felt weak on longer mileage and ache a bit after. Don't think its my form either.

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>>38420494
well which part feels weak then ? just might be lack of stamina

>>38420521
I have no scope of anatomy so upper side? lol. It could very well just be stamina though

>>38420286
I just use a resistance band for my horizontal lifts to balance out my push ups and pull ups. is 20 pounds enough resistance for the reverse flies to be useful?

>>38420582
Reverse flies dont build your back. Do rows and pull ups as well.
But theyre good for shoulders so keep doing them just add other stuff.

>>38419976
Is is is?

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>>38420571
just use the picture from >>38420438

go for your run, then when you feel sore you need to find out which muscle is sore, exactly

>>38420582
I follow Foundation, so whatever movement you do, if it's a repeated movement the mastery is 5x15reps and if it's a holding movement then mastery is 5x60s, so after you achieve mastery you need to increase intensity, if you want to progress, if you just wanted to maintain then do mastery for 3 weeks then deload for one

i posted in last thread and no one answered ;_; i'll ask again.

what you guys think about DareBee? they have a lot of programs and they look well-rounded to me
http://darebee.com/programs.html
i was thinking to start this on september:
https://drive.google.com/file/d/0ByBWGnRchrKwdlZYQjFubXE5VGM/view

but i'm no expert so i'm asking you guys: is this a good program? how can i recognize one?

>>38420642
I don't see no progression there, no progression = meme

I do Foundation, personally

>>38420672
there's no progression, but for each muscle group there's a lot of exercises...

and btw each program as a "difficulty" rating from 1-5
http://darebee.com/pick-a-program.html
the one i linked is a 4

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>>38420694
well, I looked through, it does have some form of progression, but like you said, a lot of exercises for each group, why do 20 different forms of biceps work when you can do simple curls? still looks meme tier senpai, the names for 'programs' are so cringy

can't you just do Foundation at home instead? I bet that darebee costs money no?

>>38420739
I havent looked at it but you need to get more resistance, raiding reps can only do so much and thats to a point.

>>38420739
>>38420739
actually no, it's completely free
different exercises train the muscle differently? i honestly don't know

what is foundation? it's the reddit suggested program?

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>>38420756
when you achieve mastery in movement you do the higher level one from lowest intensity

>>38420761
i dunno senpai, muscle fiber can only contract
https://en.wikipedia.org/wiki/Muscle_contraction

you can work different muscle groups with compound movements, but if you do isolations, no matter which shit you do as long as your muscles contract

GST Foundation is in the OP, last linl, it's around 400MB pdf file

>>38420796
reading it now, thanks

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>>38420821
it might not suit everyone, but I want to cool shit like planche, I only do 4 out of 7 in Foundation, mainly limited by equipment

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got my first x muscle up today, anyone know any harder muscle up variations that i can aim towards?

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>>38421103
one armed, obviously

>>38421103
Can you do archer muscle ups?

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I only do body weight exercises

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>>38421170

>>38421190
they arent natty

>>38421153
i meant a bit closer to x, one armed is the eventual goal, but its still probly a few years away or so
>>38421158
never really tried, ill give it a shot tomorrow

>>38421204
Obviously

>>38421170
Mirin familia

>>38421103
Here you go
https://www.youtube.com/watch?v=W2qIBgbdH88

Weighted muscle ups are a good progression for developing a lot of power

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Hey bwg, how am I doing so far? Been going a few months, maybe 5 or 6. Started from skeleton mode.
1/3

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>>38421328
Sorry for large/sideways pics, posting from shitty cellphone
2/3

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>>38421340
They're the right way up on my phone..
3/3

>>38421103
You should probably work towards muscle-ups that don't involve that much kipping before you move on.

>>38421103
not even remotely a muscle up, it doesn't count if you literlaly just jump and use momentum

I want to add a decently rigorous stretching routine to my weekly routines. What's something that will give me good, semi-fast, full body results as well as splits?

>>38421845
>stretching
>fast
just fuck my shit up, senpai

>>38421861

I knew I was going to get shit for that. I don't mean "fast" I mean not routines for people that have worked sedentary jobs for thirty years and want to heal their back pain.

>>38420073
Cuz everyone knows that being a real man on fit means being edgy all the time to anons that actually workout.

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>>38421884
kek, anon, stretching takes time, if you can't do splits you can't do splits, there's movement like leaning in and how far you lean in only depends how far are you willing to go before you fuck your shit

I use this for splits https://www.youtube.com/watch?v=3EOG8ts8nOc

you can probably find more videos for other stretches if you want, there's also 'starting mobility' I believe, in the sticky

what exercises should I include in my workouts for lower back and posterior chain?

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>>38422983
Superman holds

>>38422983
Glute ham raise
Superman holds
Backlever/Handstand/Reverse leg lifts

how many times a week do you train?

When planche training is it better to do sets of 45 sec or until failure?

I hurt my wrist so I'm doing elbow/forearm planches.

They feel more difficult than regular ones. Can anyone else confirm this?

>>38421328
>>38421340
>>38421350
You have a good frame just need more mooskles to fill out

>>38424161
I used to train every day.
That said i fucked my shoulder and havent trained in 3 days so i wouldnt do wnat i did.

What will happen if I ditch pull ups and just do weighted chin ups and inverted rows?

>>38422983
Bridges of various kinds
Good morning
One leg deadlifts
Supermans
The king of bodyweight back builders the GLUTE HAM RAISE

>>38426033
Nothing hyoertrophy and strength wise
But you wont be able to progress to exercises such as the muscle up with chin ups.

>>38426121
Good to know. I don't really care much about those honestly. I hate pull ups so I'll be happy to ditch them.

Should I do body weight training if I have free access to a lot of weight training equipment? BW training intrigues me because I love to dance and perform. Trying decide what workout to do this year.

>>38427226
Would you rather move yourself through space or move objects through space?

>>38427264
Move myself through space I guess, I assume BW training is the better option in that case? A lot of my motivation for working out is aesthetic as well, so I'm wondering which form of training gives a better distribution of workout gains

Anyone wanna share how they do ghr without a machine at home?

>>38427601
Curious as well. I've tried a few methods but it's been bad at best

>>38427601
What is ghr?

>been training for a good while
>got to the point where i can easily do enough one handed pushups for it to be considered aerobic, and no matter how hard i train it I'll never be able to do a proper handstand because of inner ear problems I've had since i was born
>consider joining a gym
>only two within reasonable distance
>one is a shithole ran by blatant roiders, the building looks like the walls could cave in any time, and the ceiling probably leaks water when it rains (i.e. every day)
>the other has a fuckload of fancy machines, exactly one bench, and no squat rack, and is stupidly expensive
welp

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How do I get better at climbing? Aside from climbing more often. I'm going three times a week now.

I joined a climbing gym recently and I'm terrible.

>>38429076
Only one option here: go home gym masterrace.

>>38429166
yeah, i guess

>>38424161
6 days

>>38424401
If you can hold a variation for longer than 30 secs you should move up to the next progress.

You should start with working the hardest progression you can hold for at least 10 seconds. Do sets of 10 seconds until you can't hold it for 10 seconds. Than do 10 second holds on the next easiest progression.

You should also train handstand to planche negatives and some form of planche push up variation keeping a hollow body/shoulders protracted

>>38426033
Like >>38426121 said.
Chin ups lack the amount of lat activation pull ups give. So the carry over to muscle ups, front lever will be worse for chin ups but it really makes no different if you're actively training front lever or muscle ups if you decide you want to.

>>38427226
>>38427312
You can do both. It is far easier to build muscle with free weights but even the best bodybuilders do dips/pull ups for a reason.

>>38429153
Lots of pull ups
Train for one arm pull up/chin up
One arm/two arm dead hangs from bar for grip strength
A lot of climbing is grip & pulling strength.
Flexbility can also help a lot
https://www.youtube.com/watch?v=LCet6lU-2TQ

Hey guys, need some advice here.
So I've been really focusing on getting fit for about half a year now, going to the gym, making good progress. Not quite where I want to be yet, still got a bit of a gut, but steady progress nonetheless. My problem is as follows.
I'm used to working out in the gym, using machines, weights etcetera. I've also been doing a bit of running, my current route is five miles. I do strength work in the gym every other day, run on the days off, and take Sunday as a rest day. So far that's worked for me.
My problem is, for the rest of the year and most of January, I'm going to be in the middle of nowhere, an hour's drive away from the nearest gym. How do you guys think substituting the strength training with a bodyweight routine and keeping the running the same would work? Would it work at all? If so, what kind of routine would you recommend?
Please help me out; I'd really like to reach my goals by next Summer.

>>38430296
>height and weight
>how long have you been lifting
>how much do you lift (squat/dl/bench)

the issue here is that entry/intermediate bodyweight can be used as a substitute for lifting, but if you're used to lifting heavy you'll need to do shit like handstand pushups, and you can't just learn those in a couple weeks

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>>38430296
I mean, it's better than abandoning all strength work right?

>>38429764
>>38429153
no point doing a tonne of strength training unless you're starting to hit f6a/b. If you're stuck in the 5b/c range you just need to work the technique
>leg raises>pullups for overhands
>fingers>back strength

>>38430418
Height is 6 feet exactly.
Haven't weighed myself in a month, but last time I weighed I was 182 pounds.
I've been lifting roughly half a year. Probably 6 months 3 weeks if I had to be specific.
Squat is 210, dl 230, bench 180. My upper body is probably my weakest area, because most of my starting strength came from when I used to row in high school (never at a high level though) So definitely still novice level.

>>38430482
yeah, you'll be fine with bodyweight. buy yourself a decent pullup bar

>>38430530
any recommendations for routine?

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>>38419355
Well, I injured myself.

It was either diamond pushups, or dips, but my left upper arm is fucked up and I can't lift it.

Will be missing my first workout since I started working out 4 months ago, feels fucking bad

Complete newbie here.
Trying to leave Auschwitz mode.

If my muscles are still slightly sore after yesterdays regime, should I do another set today, or should you only train every other day?

>>38430636
Generally avoid training the same muscles two days in a row

>>38430636
Don't hit the same muscle groups two days in a row.

Specially if you are a beginner, you can get sick noob gains from working out just 3 days a week.

205lbs 1rm to a 315 1rm in roughly 12 months training at 200lbs body weight both start and finish have you guys had similar progress as a newer lifter am i trackin

>>38430650
>>38430663
Ok, I did 4 minute elbow plank that left me bit sore, but my arms and legs feel normal, so, would it be ok to do the same pushup / squat regime on them?

>>38430587
see >>38430425, or the links in the OP
forget about skill work, and do a normal warmup

>>38430695
thank you

Scapular position for chin ups? Depressed and retracted?
>>38431895
Good shit anon

>>38431895
Way to tear your bicep tendon

>>38431927
>Depressed and retracted?
Yes

>>38419355
Gayest thread confirmed.

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any bodys gotta a good abs routine im trying to change mine

>>38421170
Post routine plox

>>38431970
Personally I just do L sits, plank variations, and hollowbodies

>>38431956
>Not conditioning your muscles/tendons to adapt to the pressure
Enjoy mediocrity

>>38431970
Dragon flags 5xF
Hanging Leg Raises 5xF
L-sit ring support holds 5xF
Hollow body holds 5xF
Superman holds 5xF

Destroys my abs

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>>38425943
most likely, since the leverage is different, not on planche level myself

>>38424161
ABxABxx

>>38427312
You can do BW for general strength of moving you body and some accesories for bigger muscles with weights

>>38430610
bad form senpai?

>>38430694
>4min plank
senpai, don't do that, if you can hold for 5x60s increase intensity

>>38429153
focus on your basic technique when climbing. Move slowly, ascend dynamically. Most of your strength is from your legs. Stay close to the wall (unless you're climbing an overhang). Flagging and deadpointing are your friends. Campusing too much will fuck you up, don't rely on it

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>>38433290

Orton?

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>>38433428
wat?

>>38426007
thanks senpai

my sport requires neck strength, anyone had good results from bodyweight neck (and got a progression?) or should I bite the bullet and grab a gym membership?

I bulked from 120lbs to 150 lbs in a little over one year and I'm really happy about it. Thanks for being an awesome community, wouldn't have made it without you guys

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>>38435236
I started doing neck bridges myself, but I can't rest my whole body weight on it yet, gonna see how it goes

https://www.youtube.com/watch?v=fM6wEC1_YoQ

>>38435289
nice slow bulk, senpai

>>38435236
i do bridges 5x 25s
i am beginning to notice a difference after a few months

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>>38435543
where's the increase in intensity D:

>>38435617
well that's where i am now
at first i did only half bridges and some other progressions and slowly got to here

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>can't put up a pull-up bar
>tfw
r8 my setup

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>>38435833
invest in better ropes until they snap and rek you senpai

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>>38435745
thought you were doing 5x25s for a few months

>>38435877
that's 550 paracord, i'm not too worried, although i'm considering redoing it so the top part has more than just two bits.
what worries me a bit is the carabiners, those are shitty ones i've found at the back of a drawer, i'll get better ones next time i'm at a hardware store
anyway the whole loop-carabiner-bigloop thing is so i can attach the handles only when i need them, and (after i'll have cleaned the top part up a little, so the dangling bit of rope is gone) the whole thing won't be too visible

bodyweight is a fucking meme stop pretending otherwise

and stop posting pictures of fucking elite gymnasts they are lifting heavy fucking iron aswell

and all the fucking bar brothers or whatever bullshit, they are all on fucking steroids

stop pretending this is a thing

>>38429764
>You should also train handstand to planche negatives and some form of planche push up variation keeping a hollow body/shoulders protracted

Thanks for the tips. I've been doing l sits, pseudo planche pushups, and handstand pushups to help me.

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>>38436125
free bump is a free bump
desu desu desu

>>38436125
fuck off and thanks for the bump family

>>38436125
Every idiot posted who's ever proclaimed to touch a barbell here is on gear.
People here worship guys who have the shittiest programming imaginable but are willing to ruin their health with drugs so they see ridiculous results.
The fuck is your problem?

Are push-ups a good replacement for the bench press, especially when you aren't able to perform more than 10 consecutive push-ups?

Also, is it possible to progress on both bodyweight and barbell exercises at the same time? Because I keep hearing that I should become leaner to improve my chin-ups and push-ups, yet I can't see that happening with my calorie surplus for the barbell training.

>>38436540
>Are push-ups a good replacement for the bench press, especially when you aren't able to perform more than 10 consecutive push-ups?
yes
>Also, is it possible to progress on both bodyweight and barbell exercises at the same time?
yes
>Because I keep hearing that I should become leaner to improve my chin-ups and push-ups, yet I can't see that happening with my calorie surplus for the barbell training.
that's because adding weight to bodyweight exercises isn't as obvious as adding weight to a bar (not that it is hard by any means); if you want to do more pullups and whatnot, people will tell you to become leaner (keep the same muscle but lose fat), but just training and eventually graduating to harder variations will have a different effect (keep the same fat but gain muscle) that will however yield the same results (as far as maxrep count goes)
if you're a fat fuck the former is better, if you're a little bit chubby or normal then the latter is.

is pull up, chin up and inverted row enough for a pull day? is there anything I should add to it?

>>38436872
Yeah that works. You can do variations of those
Front lever / Muscle ups can also be added.
If you have rings, bodyweight bicep curls, one arm ring rows, pelicans.

>>38436925
i'll add front lever progression to it, cheers mate

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Would it be safe to put rings on this thing?

>>38436957
sure

>>38419411
gymnasts do weight training

>>38436976
And weightlifters do bodyweight training

>>38419355
Is that routine for women too?

>>38437040
Yes. There is no difference in the routines for men or women. However females will probably have to use easier progressions and such because it's harder for females but there are still very strong female calisthenics athletes and such.

>>38437040
No. Women have different muscles and need a completely different routine

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>>38435833
>>38435977
welp

Are knuckle pushups good for knuckle conditioning? I do it with significantly less effort than standard pushups, but I give in after 10 reps because of too much pressure being put on my hand and wrist.

>>38437018
I.. I do both...

>>38436125
Anyone that looks better than me is on steroids.

>>38421103
Wtf your arms look way too long for your body, is this what happens if you do too many pullups?

>>38435892
i should have it worded it better
>>38436540
definitely

Do you guys do full body routines or some form of bro split? I'm doing a full body routine by the way

>>38439326
Im doing full body now but once college starts im gonna do upperbody: monday, wednesday, friday and legs on saturday.

>>38420613
ha ha ha