/BWG/ bodyweight general

So we do try to revive these threads?
Good, looking forward to it.

>>39968125
I have trouble finding a back workout. I have literally nothing to pull up with. I don't have any weights to do rows either.
Any advice? My back is seriously lagging behind

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>>39968125
On pistol squats, should I be doing my sets as: LLLRRR, or LRLRLR (L= left leg, R = right leg)?

My left leg is severely weaker than the right, for some reason I can't understand.

>>39968145
Just watch your form. As for your set scheme. If you want to complete your sets fast, do LRLRLR, because you don't need to rest inbetween sets

>>39968144
Table/doorway rows. But seriously, get a pullup bar or rings.

>>39968145
I do LR rest LR rest LR rest. Keep the reps the same and your leg will catch up. Or you could try doing a few extra reps on the weak leg.

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>>39968145
>LRLRLR
So dancing Kazachok?

>>39968194
This is a good explosive knee exercise btw. Would recommend

>>39968145
hnnnnnng dat ass MOMMY!

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>>39968186
I think people severely underestimate how hard it is find a place to hang rings from.

my favorite is when people say to just find a tree

>needs to be a tree with perfectly horizontal branches, reasonably close to a road/your house, be strong enough for the branch to support your weight, the tree can't be on private property, etc. etc.

>>39968223
Door way pull up bar. Hang rings from it to do dips and shit. You might have to learn L sit dips for that tho.

My biceps are failing before my lats when doing pullups, is there a way to target them more directly without dumbells?

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>>39968213
not that good tbqh. just the perfect example of a girl with genetically zero ass, who then starts squatting

>>39968280
close-grip pullups

>>39968223
If home put rings on pull up bar, if outside same thing but in park

>>39968280
use a smaller ROM with chinups?

>>39968280
Close grip chins. Ring or bar curls are fine too.

>>39968145
Do supported pistol squat on weaker leg or just do deep step ups

Bump.
Cmon boys don't let this be dead thread

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What do you think of this as a starting routine?
How would you improve or change it?

IMO hand stand push ups part would be better with simple pushups that you gradually incline.

>>39968955
or decline... which one is correct? I meant gradually putting your legs on higher ground.

https://www.youtube.com/user/RedDeltaproject
I think this is one of the best bw yt channels, also if i want to increase strenght for OApull should i have perfect form, full ROM, and perform the progressions as slow as possible or should i keep the tension and do them fast as i did when training for the regular pullups, does the grip make any difference?

In eldiablo's 666 routine (don't have pic with me but most of you should know it), he recommends 3x12 for hypertrophy and 6x6 for strength. Should I alternate the two and if so in which timeframes, or can I do for example 4-5x8 for best of both worlds?

>>39968955
It's a pretty solid routine. You can get pretty far with it, if you stick to it.

>IMO hand stand push ups part would be better with simple pushups that you gradually incline.
That wouldn't make a lot of sense. Pushups only hit your shoulders to some degree, so pike pushups is a better way of getting to handstand pushups more efficiently.

>>39969015
Performing reps slower usually means more control, which should always be your priority, unless you're actively working on explosive strength.
Grip does make a difference, since having your hand face you gets the biceps more involved, which in turn makes the pull slightly easier.

>>39968145
I think with unilateral training you should start with your weaker side and then just alternate

>>39968145
Do as many as you can with good form on weaker leg, only do as many as you were able to do with the other with the stronger leg in a LRLRLR fashion. If you're not severely crippled it should take a while but will add up and even out over time.

>>39969134
wondering too. been doing it for a while and while i got dat dere gymnast upper body i would like some added strength too. i personally would just alternate them but i am talking out of my ass here

Is it even possible to make gains from bodyweight exercises?

>>39969134
>>39969285
Sure, 4x8 is a good middle ground. That's what I used to do as well.

>>39969308
Sure, why wouldn't it be?

>>39969329
Doesn't it take like twice as long to make any noticeable gains when you do calisthenics?

>>39969329
Thanks a bunch. Figured it wouldn't be enough because both 3x12 and 6x6 equal 36 reps while 4x8 does not I guess my body does not care about math, only resistance and overcoming it kek

>>39969366
>twice as long
Bullshit. Progress is slower but in no way that much if you know what you're doing.

I can do pushups and pull ups all day and it won't give me any gains that's why I had to start going to the gym

>>39968205
yes, it makes your knees explode

>>39969436
Because you're suppose to increase resistance by changing exercise.
Do you go to the gym and just increase number of reps instead of adding weight?

>>39969469
Adding weight would make it not a bodyweight exercise anymore

>>39969483
le master trole

>>39969516
Actually no, bodyweight exercise is exercise without needing weights and only using your own bodyweight

>>39969527
>le master trole implying you cannot increase resistance without adding weight

>>39969558
The whole point of bodyweight exercise is so that you don't need to buy weights or pay to go to a gym

>>39969573
Just stop.

>>39969601
Stop calling it bodyweight exercise than if it's not actually bodyweight exercise

>>39969607
are you fucking stupid

Currently struggling with the last pullup of my last set (3x8). Is this a wait it out thing? It's been my largest plateau.
Also just moved from 15 sec L-sit to 20 sec.
>We all gone make it boys

>>39969648
Adding weight to an exercise is no longer bodyweight brah

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All these weightfags.

Working on more muscle up tricks, just got the 360 muscle up this weekend. Anyone here do more tricks, How to safely practice in gyms with no mats?

Pic related clapping muscle ups

>>39969676
>reading comprehension
Noone besides you is talking about adding weight, retard

>>39969607
You can change the leverage

>>39968144
Table rows
>grab the ledge and row

Ring rows
>Buy rings

Chin ups
>Doesn't hit horizontal pull sufficiently, IMO, and this is from someone that exclusively trained (and achieved) the one arm chin up for reps.

Lever rows on a pull up bar
>Get fuckin good at levers

Chest pull ups
>The incline bench of pull motions. Not exactly a vertical or horizontal pull, but in between. Lean back and have the lowest part of your chest that you can manage touch the bar

Would any of you guys advise against a 300+ person doing /BWG/ stuff? Or should he lose weight first before attempting any of this.

>>39970230
depends on your bf%

>>39970230
is this person a strong 300lb or an obese 300lb person

>>39968125
>Legs
>no sprints
gtfo dyel

>>39970312
>>39970370
obese

>>39970408
Well, you can try body weight exercises, try really basic ones like pushups/situps/rows on easy variations first, but they will probably be quite hard

I'd say start lifting weights mainly and do BW exercises to your ability aswell (as you lose weight they will get easier very quickly)

Lose weight while lifting and doing BW exercises and get down to a weight that is somewhat close to average.

Height?

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>>39968125
I-Im ready

>>39970465
6'0

>>39969700
activating your glutes WHILE doing the 360 muscle up, very nice!

>>39970538
You have a long way ahead of you. Start with weights as BW exercises will be really hard for you in the beginning (still try doing them, will get much easy with every pound you lose)

Good luck and stay committed

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Aesthetics is one of my main motivations. What's the best calisthenics exercise for glutes? I'm already doing pistol squats, but they really seem to mostly target quads. Will bridges such as he ones in convict conditioning make a noticeable difference to glutes? Cause the book mostly talks about spine benefits.

>>39970518
dont hang yourself bro

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>>39970538
Here you go.
Everyone starts somewhere.
All that matters is that you continue and that you get where you want and need to go.

>>39971105
Running uphill is great for lower body.
>>39971142
Has anyone ever been able to do a proper OAHSPU or several close feet OAP with no spine torquing? Because some of Convict Conditioning goals seem stupid imo.

>>39971397
I used to do close legged one arm pushups
I got out of practice and now I'm working back up to that.

The one arm handstand pushup? That's tougher.
The guy from beast skills, the guy in the photos, can SORT OF do it but he's not there yet.

>>39971397
>>39971426
even the pics in the book are staged ffs

>>39971523
One arm handstand is something to work towards not a goal that can be accomplished by everyone.
Kind of like the mythical three minute mile or half ton deadlift.

>>39971142
>>39971397
Don't follow Convict Conditioning, it's absolute garbage, even for beginners. Do the routine in >>39968955

>>39971620
It is far easier than what you make it out to be.

Someone with skinny legs can quite comfortably do it.

Saying this as a bboy

>>39971683
I just said it's not for everyone and is more of a goal to work towards.
Not every man can run a 3 minute mile and not every man can deadlift 1k and not every man is going to look like the cover of a chicks masturbation periodical.

>>39971426
I can do OAPush with feet together but my hand is not that centered and i torque a bit, but the way they do them seems impossible
>>39971620
https://www.youtube.com/watch?v=T9Y4o_BqC0A
Here Eddie deadlifts 500kg, if something isn't possible imo paul wade shouldn't have included them
>>39971658
Increasing 1 rep like they recommend in SS when advanced is the really boring compared to going to failure imo.
>>39971683
I've never seen anyone do a OAHSPU with proper form, not even on youtube.

>>39971749
Squatting, deadlifts, benching or overhead pressing isn't something everyone can do.
Yet we hear SKWAT OR UR A PUSSY in every fucking thread.

It's something to work towards. Just because it seems like it's nigh impossible or is even undoable doesn't mean that it can't be worked towards.

Also, SS isn't the first fucking program on the planet to suggest adding another fucking rep.
Stop looking for excuses to namedrop that fucking program or shill powerlifting in the bodyweight thread.

>>39971791
Nah you didn't get what i meant, i personally don't like nor enjoy the way of progression that SS recommends thats all, which doesn't mean it's not effective, also i've never lifted weights in my life so don't see how i'd be "shilling" powerlifting.
https://www.youtube.com/watch?v=kqGBu7cCIwA

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>>39969457

>>39969700
>>39968955
>>39968125

been doing body weight for like 2 years solid, 3 1/2 years overall. I still cant do muscle ups, but I can bench my bodyweight for six (12stone/77kg) where am i going wrong?

I've never had the head space to do em, I can do pullups to my breast bone easy enough, one arm pressups etc. are piss. Still cant do one arm pullups.

>>39971749
>Increasing 1 rep like they recommend in SS when advanced is the really boring compared to going to failure imo.
What does that have to do with my post about CC?

>>39972233
Are you a manlet?

Because if you are not, that is normal.

Whats the best progression to go from never attempting a handstand, to a freestanding handstand, to hspu

Im already doing a pike pushup progression but im not sure whats the easiest way to get into handstands

>>39972605
Look up convict conditioning, building the gymnastic body, you are your own gym, and go look on youtube for progressions.


It's really about slowly building strength, balance and joint integrity.

>>39972557

I'm 5'9. My arms are like 72inches tho, so pretty long but not long for some one over 6ft

For upper im doing pullups, chins, rows, pushups, and dips.

Should i be doing chest dips or tricep dips for the best balance

>>39974246
To be honest, it doesn't make much of a difference.

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>>39968125
don't fucking die on me you beautifull bastard

>use this next time for OP

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>>39968955
Myself I prefer the Foundation progression path

This is only for 15 rep mastery, there is one for 10rep mastery as well

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>>39969658
what are your progression templates? I was struggling transitioning from 12 to 15reps, just started resting for longer (5min rests now) and I managed to finish mastery.

>>39976173
fucking gooks baka

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>>39970230
if I got my mom who is over 50 with arthritis (joints ache all the time) to do bodyweight, so can you (she is also slightly overweight)

Foundation one has progress for absolutely shit tiers of strength

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>>39971105
can you do planche? I would imagine it's good for glutes, or do the superman variation without raising your torso from ground, just legs

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>>39972233
if you want to do a muscle up. you need to be able to do front lever, I believe

>>39972605
there's an entire book 'Handstand One' I believe, there's like 7 levels of progression

>>39974246
y-you do increase intensity, don't you?

>>39976238
>Foundation one
What's that?

>>39968125
i'm starting scooby's pull up routine, and i'm unsure about "packing my shoulders" for dead hangs, any tips? is it just contracting the lats? or what IS it exactly?

>>39977663
pull scapula down and back
so retract and depress

>>39976290
>if you want to do a muscle up. you need to be able to do front lever, I believe
No, they're not correlated like that. A front lever is quite a bit harder than a muscle-up.

>>39977651
It's a bodyweight routine that consists of a lot of skill work. You should be able to find it if you google it.

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>>39977651
https://www.gymnasticbodies.com/gb-courses/foundation-series/

back in KA times I got my hands on PDF from torrents, there is one on piratebay but it's quite dead, tried looking for one now but all I got was some malware...

>>39978276
you are doing the same movement for muscle up as for front lever, when you transition from chinup above the bar, I can't explain it properly, but you need the same muscles as to hold front lever, I am only speaking from anatomy and physics point of view.

>>39978408
you do not need to have mastered the front lever in order to do a muscle up. not to be a dick but can you even do a muscle up or a front lever? because talking just in terms of anatomy is pretty insufficient.

>>39978408
The front lever is a static hold, how can it be the same movement?
Sure, many of the same muscles are involved, but the front lever requires a great deal of core and back strength. For a muscle up, you mostly just need explosiveness and a little bit of technique, so you don't destroy your wrists.

>>39968145
how do i build to pistol squats?

I can do shrimps no problem. having trouble building though. I can manage 10 each leg no worries, but not even one pistol squat.

>>39978512
Do assisted pistol squats.

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>>39978466
No, I only stated my opinion
>>39978482
Might sound like that, but I meant some movements from front lever progression could help with muscle ups

>>39978512
do slow negative with emphasis on the hardest part of the movement(whichever one that is for you) and static holds at the bottom of the movement (the pistol position with one leg being ankle and ass touching and the other one extended in front)

>>39978512
Pistol squats using one hand to push you up using a horizontal surface like a table -> Pistol squats using a pole or some other vertical object, mostly for balance this time -> pistol squats with while holding something heavy in front of you, like a dictionary or something, once again for balance, but this time there's no room for cheating -> pistol squats

>>39978537
>>39978520
thanks. i'll try this.

>>39978532
i will try this too. i find myself losing strength at the bottom on account of ankles. had a sprain about 4 months back on my left, and its just never been as strong as my right.
even when running i feel it in my left after a few kilometers.

>>39978550
if ankles are the problem then the static hold on the bottom will be a more effective first step since it is a more accessible way to train the balance element and condition your shins, calves and ankles.

>>39978589
i see. thanks anon.

I'm 6'5", 230lb, just started macros and doing the recommended routine on plebbit. Am fully into it and struggling (which is good, progressing) but seen a lot of naysayers saying it's slower than lifting. I have access to a gym and do squats/deads to assist with leg training, but is it slow everywhere else?

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>>39978661
It depends what your goal is, if you want to achieve planche then it's gonna be longer road than benching 3pl8's

I have a routine i write up, pure body weight no weights.

For upper body and lower body power exercises. No tricks like handstands, levers etc. It's all variations of pressups, pullups, squats n reverse squats etc.

>>39977686
thanks, ive seen alot of videos that say just to do it, but no details, it looks exactly the same as when i retract my scapulas for a back workout.

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I have a routine i write up, pure body weight no weights.

For upper body and lower body power exercises. No tricks like handstands, levers etc. It's all variations of pressups, pullups, squats n reverse squats etc.

>>39972710
I believe it's technique friend.
I am also 5'9, 185lbs and managed to do 5 muscle ups after couple of weeks trying to do them, even though I rarely do bw.

Aside from pull ups/chin ups and dips, I mostly do weights and am fairly strong now.
However I am impressed by bw feats, so I want to focus a bit more on those this year.
I doubt beginner routines would suffice since I already have some experience, can any of you bros recommend me some good routines?

>>39978408
>back in KA times I got my hands on PDF from torrents, there is one on piratebay but it's quite dead, tried looking for one now but all I got was some malware...

Ok, got it thanks.
The one I found on pirate bay wasn't dead, 11 seeders, downloaded in a second.

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>>39978893
you sure? there are a lot of books for 'foundation' searches, toss a link I'll save it for future

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>>39978872
same as always, bro, Foundation Series, there are 7 levels in first book and you can test each level for mastery

more likely you will be missing on mobility part, even if you have the strength to perform the movement

>>39978940
https://torrentz2.eu/a1d550c9dbb43b874fe656324d75f319063ff3a8

Choose whatever site you prefer

>>39978960
Thanks !

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>>39979015
yea, that's it, I have PDF with videos + other videos with more examples in them for different progressions, gonna save the link, you win the internet for today, anon

>>39979050
this anon found the torrent >>39979015
if you do mastery for all 7 levels on book one, there's a foundation two out there

>>39979120
>there's a foundation two out there

https://torrentz2.eu/09ce27c2974f4e93ee95e36099f532ae76c32c7a

Looks like it's also there.
I've downloaded it, it looks like pdf of screenshoots of the site. Is this it?

>>39979015
>>39979178
These are without vids right? Not that it makes much of a difference but never hurts to ask.

>>39979246
Yeah, just pdfs.

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>>39979178
yea, looks right
> it looks like pdf of screenshoots of the site
well yea, you need picture of the exercise and description plus mastery of the exercise is it, as one level might be isometric and the other not

>>39979246
no videos, the videos only help if you can't figure out the form, some youtube videos out there, but usually with bad form

Did pseudo planche pushuos yesterday for the first time, spent 30mins taking pictures to finally figure out the correct form

>>39979277
>well yea, you need picture of the exercise and description plus mastery of the exercise is it, as one level might be isometric and the other not

It just suprised me, I though it was a book.

>>39979259
>>39979277
kthx, I got the form down for most of the easier stuff but I'm kind of obsessive about perfecting it. Any recommended youtubers to watch for form checks that aren't going to hurt mine by imitating them?

>>39979277
>pic
please let me have your gay babies

>>39979368
Calisthenic Movement is pretty solid IMO.

>>39979422
glad to hear, been watching them on and off anyway. thanks a bunch

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>>39979368
well, the videos from the website for the book would certainly do it
https://www.youtube.com/user/GymnasticBodies/videos

but from youtubers as in 'random dudes' yea I do not know as I do not follow any of them

https://www.youtube.com/user/ringsking/videos

seems to be doing proper form stuff

>>39979314
eh, well there is intro for a few pages, 'book' might be exageration, I agree

>>39979383
don't think that's biologically possible

>>39979422
eewww not with that pushup form, no pls
>>39979428
pls provide some examples, the video on his frontpage is garbage (pushups)
>rotating shoulders during push up
just fuck my shit up, senpai

>>39979432
kek I didn't even know they had a youtube channel, go me. I'll abstain from Calisthenic Movement then, fun to watch but I already had second thoughts about his form. I only need input for the harder stuff anyway, most things I am secure in I guess, so I'll check GB channel and ringsking then. thanks again mate

>>39979432
>don't think that's biologically possible
not with that attitude

>>39979432
>eewww not with that pushup form, no pls
What's wrong with them?
Not trying to be a dick, I genuinely don't know, I'm rather new to this stuff.

So let's assume I am enough of an idiot to split my bodyweight training by body part, Chest/shoulder/triceps, back/biceps, legs, ab/other conditioning stuff. Obviously dips go in the first, and chinups/pullups and whatever progressions thereof in the second. But I am unsure where to place rows (vertical/horizontal) and lever progressions, and also HS/HSPU progressions because they kinda work both groups in the long run. halp

Op here.
Many thanks to everyone keeping this thread alive. If anyone with foundation one could give a drop box link that would be swell. If you can't then no prob but I'd like to edit/ make a new pasta with new links, sources etc.

>>39980099
seconding question. been doing a full body routine for ages but work will have me by my balls in 2017 so I want to split to save time in the long run.

Is bodyweight good for gainz?
Can you grow muscless mass?

>>39980099
Rows is back/biceps, HS/HSPU is shoulder/triceps

>>39968145
>pistol squats
Impossible. I tried it many times and it is impossible for one leg to lift the whole body weight.

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>>39980264

>>39980262
Thanks a lot. Thought so but my understanding of anatomy is atrocious. Levers is technically back/biceps too, no?

>>39980264
leave

>>39980316
>Levers is technically back/biceps too, no?
Not so much biceps, since you're not bending your elbows. Back/core would be more accurate.

>>39968223
>perfectly horizontal

my ass. The straps for the rings are adjustable.

>>39980328
Makes sense. I might split lever volume into back and core days then, not too big a fan of doing them at high set count anyway because they tire me out like nothing else.

>>39980239

No, go SS 4-8 months then bodyweight.

>>39980099
it's not a bad split but the problem is as you stated - most exercises use your WHOLE body. The best way to go about it is to use a tried and proven routine and structure. download the foundation series, which by the way is not without flaws but will guarantee two things - you will have a collections of all the proper progressions(some better than others); you will see how to schedule your training as to recover optimally(this is not only a matter of writing shit on paper and following it, obviously you will have to gauge your own recovery abilities as you go)

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>>39980489
Remember to keep GOMAD even with bodyweight exercises CMON

>>39980517
I know, but I also do a relevant light dumbbell brosplit at the same time, and on top have medical issues that keep me from doing full body as often as I would like to. I am on my way of sorting those out and look forward to going HAM on the foundation stuff, but for now, I need to improvise as much as I can. But thanks for your concern.

>>39980128
Not dropbox, but here:

http://www.megafileupload.com/p1sV/Mastering_GST_Fundamentals_Foundation_One_NO_VIDEOS.pdf

Hope it works, looking forward for future threads.

>>39980557
Thanks

>>39980369
That's usually why skill work like that is done at the beginning of a workout, while you're still full of energy.
I'm not sure splitting up the work is a good idea. The best way to work up to a lever is by doing the progression steps, and they always involve an easier version of the full exercise. So it's not really possible to split up.

been going to the gym for about 4 months now.
My routine is pretty crazy and i go about 6 times a week.
I've mostly been just trying to fix my posture.
what is your favorite exercises that engages good posture?

>>39982598
No I was thinking front lever progressions with all it entails one day, eventually back lever progressions (>implying I'd get there any time soon) with all it entails other day. Or I'll stop being an overachieving idiot and leave levers out for as long as my medical and time constraints keep me from doing full body every workout lmao

>>39982659
imo a bunch of basic bitch stuff really helped my posture. A bunch of plank variations (normal, reverse, side), hollowbodies and hollowbody rocks, and superman hold and rocks.

Personally thats the shit that straightened out me spine.

who 5 sets of free standing hspu's here?

shits fun af

>>39982659
>what is your favorite exercises that engages good posture?
Pretty much any rowing motion, and pullups to some degree. My posture was never bad, but when my back started getting big, it got even better.

obv you cant replace deadlifts but whats the closest replacement with bodyweight only?
back bridge? single leg deads?

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Thank god this thread is here.
To make it short, I decided to not step a foot in a gym anymore. I'll stick to fighting sports only.

During the process of gathering the money and finding a good boxing gym, I just want to do some calisthenics, nothing fancy tough. So my question is:

If I stick to push-ups, chin-ups, pull-ups, squat. What would be the minimum amount of sets and reps for someone athletic that he would have to do.
Do you have to train calisthenics every day or is like a gym routine where you need rest between each training day ?

>>39985196
Glute Ham Raises and full bridges

>>39985196
Just like you can't replace deads with a singular weight exercise, you can't do it with a singular bodyweight exercise.

For lower back, back extensions and superman holds.
For glutes, pistol squats and glute bridges.
For quads, pistol squats and lunges.

>>39985237
I'd say 4x8 reps of whatever progression step of an exercise you can do for 8 reps.
If you do those exercise on the same day, you need a rest day before doing them again.

>>39985237
3x12 for joocy, 6x6 for strength, 4-5x8 for good middle ground. Do an actual full body bodyweight routine (there are a few good ones in /bwg/ intro, or just lurk reddit or antranik) mon wed fri, select a random (if you want to even combat-oriented) darebee.com workout to keep the juices flowing in the days in between without fucking up muscle recovery

>>39985301
Ever done a glute ham raise?

>>39985367
Are you referring to deadlift replacements?

Is there any point to doing both superman holds and back bridges?
Or is one superior

>>39985301
>>39985320
Okay thanks, I'll do this routine >>39968955
One thing I didn't undesrtand. Do I have to perform every sets exercices by exercices or do an actual circuit of one set ?

>>39985533
3 sets of each exercise, then move to the next.

http://www.startbodyweight.com/p/about-start-bodyweight-program.html

>>39969700
I could never do a muscle up despite my pull-up count. I could do clap push-ups, cartwheel pullups, side-by-sides, and upside down pull-ups though.

>>39985301
thanks, fr the reply

>>39985562
*clap pull-ups

>>39968145
so is mine and my broscience says the gas pedal

What are your goals bros, and what can you do atm

>tfw 215 pounds

cans

>1rm strict muscle-up
>18 pullups
>15 second free standing handstand
>60 seconds wall handstand
>15 pound bar dislocates


Goals

>one arm hs
>japanese hs
>inverted muscle up
>maybe front lever
>maybe one arm pull-up


Weighted goals

Power clean 315
bench 315
weighted pull-up body weight
dead lift 600
squat 500

>>39985613
how tall are you?
If you ever get that japanese handstand post it

>>39985642

im 5'11, im trying to shed a couple more pounds so my body weight work gets easier. Im more worried i won't get that inverted muscle-up. For the time being im just working on my handstand, and im doing some light weighted work on my off days to help grease the groove on my handstand form.

>>39985713

So basically some dumbbell mimicked handstands/japanese handstands

I won't even attempt to try doing the inverted muscle ups until i can get a ring handstand. In the mean time i figure i could just keep training my strict muscle-ups, once i become proficient in those, i wounder what i should do next to help me on the path to the inverted muscle-up?

>>39985613
>215lbs
>18 pull ups
How did you work up to that many? Just keep bulking and cranking out pull ups 3-4x per week?

>>39986008
Not that anon but I found working in weighted ones bigly boosted my pull up gains

>>39986008

welp i got a nice fire up of tendinitis when i did it. But i had been building up my pull-ups by just uping the sets or reps from 5x6 week to week till i got 4x10, then i tested.

>>39986055

this too

>>39983597
>>39984539
Thanks boys.
Posture has definitaly improved drastically
these past few months so ill continue what
im doing:
row 5k a day
planks
pullups
ect
and maybe add in hollowbodies.
Posture is just worst to fix though....

>>39979545
if you go to his channel, his first video is
> The Perfect Push Up - Do it right!
(I must add there are a lot of variations so there is no one true push up)
and at the very start, until camera angle changes, his elbows are moving to the sides

>>39979467
don't let me try to stop you from trying, then

>>39980128
if you missed it, anon found both books torrents, I'm seeding them for as long as P2P is not banned globally.

Foundation One

https://torrentz2.eu/a1d550c9dbb43b874fe656324d75f319063ff3a8

Foundation Two

https://torrentz2.eu/09ce27c2974f4e93ee95e36099f532ae76c32c7a

>>39984237
not there yet, anon

>>39985237
if you are serious about boxing, you need a fuckload of stamina, so include jump rope and when doing bw go for more reps with less time for rests
If you are doing push ups for boxing, make sure they are tri push ups
As for sets and reps, mastery is 5x15 according to foundation, so if you can do that amount, just stick to it, or move to another exercise (next step of push up is pseudo planche push up)

>>39985522
>superman only involves lower back and upper back
>back bridge involves legs, glutes and hands
I see no correlation, unless you are doing back bridge wrong?

>>39985562
the most difficult part of muscle up (never done any so only use observation) is the transition when your chest goes over the bar, train for front lever, at least the part were you lift your legs off the ground.

>>39986601
superman is great for posture, but more than that you have to practise in front of the mirror (side to it) to know which muscles you need to tense up to have correct posture

>>39985613
Goal: master foundation series (excluding the movements that need rings/pullup bar)

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>>39987942
forgot to add pic and my question
started doing pseudo planche push ups, found one good form video https://www.youtube.com/watch?v=p_BuwksQulc
my problem is, I find it hard to hold myself from falling forward, is this exercise ment to control that or am I leaning too far forward?

>>39987978
yeah this is good form but obviously this guy is more advanced and this is why he is displaying mastery of PPPU. if you're training the element you should lean just enough so it's challenging but doable. no need to be on the brink of faceplanting each rep. your lean will increase with time. a lot of time. a good stretch of time to increase your planche lean would be a year or so.

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>>39988358
>a year or so
nah anon, PPP is just level 3 in progression for Hollow Body Press, it's 12weeks and then you move on to Bench Dip

>>39988398
dude, your enthusiasm is great but you just downloaded foundation so don't jump to conclusions. yes pseudo-planche PUSH-UPS are a progression towards a hollow BACK press (I actually think they should be placed further in the progressions and i will explain why). like you said yourself - you are not so confident in the lean and thats what i meant will increase over time. the planche lean as you've figured is an element from the straddle planche progressions. the logic that you will do that only for three months and then forget about it is simply ineffective. planche leans are an exercise you can and SHOULD continue even after you can do a straddle planche. you use it for warm-ups later on and what not. that's what i meant when i said to train it for an year. and i think pseudo planche pushups should be approached after you are reasonably confident doing a planche lean. otherwise it's trying to walk before you can run. how can you move dynamically in and out of a position which you can't even hold comfortably? this is one of the drawbacks of Foundation. feel free to skip PPPU while you work on push-ups and dips and ofcourse your planche lean. when you've got that down come back to the PPPUs and they will be much more comprehensive.

>>39989524
>otherwise it's trying to walk before you can run
m8

>>39989579
shit, well yeah it's kinda obvious i meant the opposite; my bad though

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>>39989524
>eh, idk, it's like, your opinion man

Planche lean is level 5 of Straddle Planche so
are you saying there is less triceps load during bench dip vs pseudo planche lean push up?

>>39989608
well i have not conducted a EMG study on triceps activity but they are two different things. if you're looking at things with the bodybuilding perspective like "what muscle is this training?" you're not seeing the big picture. the thing with BW and gymnastics is - you may be doing a pull up and thinking "this is a pulling exercise and it's training my back and biceps" which is true but those are just the main movers. your WHOLE body must be engaged to build strength. infact this is the main way you become stronger learning to use TOTAL body tension. i know it sounds like i am using buzz words but it's true. a little earlier in the thread there was a question about dragon flag and which muscles it uses. all of them. you have push your feet together flex your quads, your glutes and your abs to keep the body straight and there is obviously a lot of tension in the upperbody. if you're not tight everywhere you'll have a hard time doing advanced exercises period. even the toe flexing aspect is mainly practical and not so much aesthetics. if you're loose anywhere in your body you're 'leaking' energy and you'll have a harder time working as a unit. i have heard the term "tighter is lighter" this is what it is referring to.

>>39989591
just shitposting, you do make a very sound point otherwise friend

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>>39989649
>yeaa.......It's just like, your opinion maaan

'tigher is lighter' refers to same weight fat having higher volume than muscle

>infact this is the main way you become stronger learning to use TOTAL body tension
citation needed

When do you know you are ready to move from wall handstand to regular handstands?

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>>39990022
There's a book from gymnastic bodies
https://www.gymnasticbodies.com/gb-courses/handstand-series/

>>39989701
tighter is lighter in the way i meant is the fact that although you are doing "upperbody" exercise if we take for example a handstand and a pull, if you don't put effort into lowerbody and core stabilizing, flexing or whatever you want to call it you're doing shit form. it doesn't matter if you're pulling or pushing you should tense ass and legs and even your toes. which will ultimately make what you're trying to do more doable. think a sturdy stick vs wet spaghetti. which is easier to balance? using the surrounding muscle of the main ones doing the activity helps them and not the opposite. this is what i mean by total body tension. i am not gonna link articles and studies as if im in college and writing something to have it evaluated. i'm sharing this info because this is what the thread is about. how far along are you with bodyweight training that you insist on refuting stuff?

>>39990022
hold comfortable forearm headstands

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>>39990206
>insist on refuting stuff
never said so, just the things you type sound like any other 'bro science' shit on this board

Could anyone recommend a routine that involves heavy lifting and bodyweight movements (including rings if poss)
I've tried both separately and wanna try them together now to see how well they compliment each other, can't decide on a good split though

>>39968955
hello 8ch

>>39990471
Here's what I do. It's based mostly on what I enjoy doing. Exercises are paired to save time.

A:
Warmup:
Joint rotations
Dynamic stretching

Lever training:
Back lever
Front lever

A Front squats 5x5

B1 Pullups 3xF
B2 HSPU 3x8-12

C1 BW rows 3x8-12
C2 Dips 3x8-12

D1 Deadlifts 3x8-12
D2 Leg raises 3x15-20

E Weighted plank 30-60 s

B:
Warmup:
Joint rotations
Dynamic stretching

Lever training:
Back lever
Front lever

A 3x5 Deadlifts

B1 Pullups 3xF
B2 HSPU 3x8-12

C1 BW rows 3x8-12
C2 BW Pushups 3xF

D1 Front squats 3x8-12
D2 Leg raises 3x10-15

E Weighted plank 30-60 s

>>39990739
Thanks desu I like the look of that split

what's the best way to increase my pull-up numbers? can only do 3 sets of 3 at the moment.

>>39991370
Grease the groove and Armstrong pullup program

>>39991068
Don't forget to stretch at the end too

>>39990124
I was looking on torrentz2.eu if there's handstand series there and I found this:

https://torrentz2.eu/39d3d785f7c6df583af2fa846646a74b3d256cac

It looks like complete package: Foundation 1-4, Handstand One and Two and Rings One. It also isn't dead, couple seeders.

>>39991450
I've been doing everything on rings hanging from a tree so far. guess I'll buy a pull-up bar for my room.

>>39991581
Yo, new to torrents so no bully. When I try to download on my phone I just get spammed with pop-up add and it creates new tabs. Don't see a real download option. Again, sorry if this is a dumb question.

>>39968974
incline

Hey, started bodyweight a few months back as I try to save money on gym membership.

I have a question, as some guides suggest to do a routine 3-4 times, would it be a problem to do them every day? I know it might be stupid, just asking to be sure.

so im doing a bulk for the first time since i cut without lifting and just did cardio to go from 245 lbs to 170 lbs but i came out skinnyfat

im lifting now but im thinking of doing both bodyweight and yoga for that flexibility

can i gain lean mass doing both or should i stick to lifting to gain mass. I still have a gut and smaller shoulders although the gut is also from APT

>>39991627
You're suppose to use a program for that like uTorrent, Deluge or whatever.
In this link, you've got 3 links to other sites. If you choose for example "torrentproject.se", you've got 2 options. "Download torrent" which downloads a smal file that you're suppose to open with torrent program or "magnet link" which should directly open your torrent program and start download.

I'm not sure if there are torrent apps for phones, never look for one.

>>39991581
thanks a bunch. am downloading, seems legit. will seed for as long as my data plan allows me outside of work stuff.

Fuck yes BWG is back

>>39991783
seems to even have embedded videos (in case your pdf program supports it). i doubt that but boy would that be cool

>>39991783
It's bunch of pdfs and one epub. Most sites usually lists files inside torrents.
For future if you want to look for torrent i recomend torrentz2.eu. It's a meta search engine that goes throught most torrent sites like pirate bay or kickasstorrents when it was still up.

>>39991853
Downloaded it. Yup, it's with videos. I would add that to sticky for future threads.

>>39991859
i'm autistically paranoid about torrenting lately but i'm glad i downloaded this one. mastery, here i come!

>>39991887
breddy nais. they work kinda wonky on my pc but enough to see what he wants me to see i guess

>>39991598
It's a great buy! Another thing that worked for me was to do negatives. So if I were going for 3x5 and I could only do 3x3, doing 3 pullups, then 2 negatives. Once you can do 3x5 full pullups, go for 3x8. Try to reduce the amount of negatives and increase the amount of full pullups every time.

>>39991370
check the progressions for pull ups and get at them. if you can do five to ten reps in a row just find a harder progression like l-sit chins; nothing magical will happen once you reach 20 pull ups by just doing pull ups