/bwg/ BodyWeight General

ITT high school and middle school virgins

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Low traffic day on /bwg/ as usual

>>40212321
woa fast bump, thanks /fit/shill

>>40212314
I really want to get into body-weight excersises but proggress is incredibly slow because im a heavy bult guy. Any suggestions?

>>40212665
You can try losing weight but I dont think being heavy will stop you.
Alex from alpha destiny can do 1 arm chin ups and hes very heavy for his height.

>>4021280
Ok cool. I guess I just have to be more patient

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>>40212665
>>40212821
do you have high bf%? are you trying to lose weight? those are important points, personally I'm maintining 200lbs for over 3years now and bw is fun due to exercise progression, also 'someday I will do a planche' is much more satisfying goal than 'someday I will bench 3pl8s'

Monitoring the thread

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>>40213094

How to increase pushup reps without grease the groove and while working on other stuff like pullups and dips? Should I just do variations?

I've been trying to find an answer to this question.

When I'm in a plank or pushup position where do my biceps need to be facing?

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>>40212314
Allegedly, when on tour with Faith No More in Brazil in the early 90s. Mike Patton performed a front lever hanging from some scaffolding by the side of the stage. He then proceeded to hold that front lever for the entire duration of the guitar solo to their song "Epic"

What a man...

>>40213542
Not sure what rep count you're at but if it's below ~8 you should alternate between push-ups and dips every second session. If it's more than 8 what's you're goal number?

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>>40213706
>Plank
which variation? elbow plank - forward, straight arm - towards each other (inward)
>Push up
There are many variations, thought the most basic triceps pushup your biceps is facing forward

>>40213542
>pushups with dips
That's why I like Foundation, dips progression beyond pushups for bent arm strength, which rep are you aiming for? Pic related is progression I used for push ups

>>40213736
Wow!!!!

>>40213928
>skelle
>do shittons of situps, leg raises and crunches
>abs still not really visible or defined but can still see ribcage

haha

At least my arms are getting nice

>>40214834
>>40213928
Didn't mean to reply

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>>40214834
situps are bad for you senpai desu

>tfw cant even do 1 pullup or 1 pistol squat
REEEE

>>40214834
what the other guy said, don't do situps crunches or leg raises

do planks instead, and stomach vaccum.

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>>40214937
did you do the progression leading up to those movements?

>>40214963
no, i have very limited equipment and i also don't know the progressions

>>40212314
Good job OP.

I might add a very interesting book, called Overcoming Gravity by Steven Low

>>40215041
You can learn pistol squats with a door, literally.
Just hold the door with one hand, and help yourself going down.

Gor the progressions, just google it, man

>>40214923
>>40214944
Thanke

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>>40215041
>limited equipment
I don't even have a pull up bar mate, I don't train them obviously, I don't also do legs, but everything is covered in Foundation books (link in OP)

>>40215052
Is the book free or do you have a magnet link? Just give me link I'll add it next time

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>>40215076
I do 4 out of 7 foundation movements and I hit abs with at least 2 of them, mainly Manna and Front Lever movements
>>40215078 pic is Manna (final form I think)

Actually had no pics for front lever, found Franco doing it, pretty nice.

>>40215078
>I don't even have a pull up bar mate, I don't train them obviously, I don't also do legs, but everything is covered in Foundation books (link in OP)
what do you do then? just chest?

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>>40215119
No, pull ups are in Rope Climb, I believe, I do bent over rows with barbell for that, I do hammer curls for biceps isolation
>hurr durr curls
If you are asking what I do from Foundation, I mentioned in another thread, it's Manna, Front Level, Hollow Body Press and Straddle Planche
Plus the two weight lifting movements I mentioned is my program.

>>40215078
>>40215115
Yes, that's the Manna.

Funny thing, Franco Columbu is from my same region in Italy.

Book isn't free, but here's the link
magnet:?xt=urn:btih:A2B8BE80F4A4302611D20903AF584FF04B3C911E&dn=Steven_Low_-_Overcoming_Gravity_2011.pdf&tr=udp%3a%2f%2ftracker.openbittorrent.com%3a80%2fannounce&tr=udp%3a%2f%2ftracker.opentrackr.org%3a1337%2fannounce

>>40215119
You can workout a lot of muscles with literally no equipment.

>>40215145
>You can workout a lot of muscles with literally no equipment.
not him but please post some routine relating to this, everything in foundation requires a lot of equipment

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>>40215202
The ones I do >>40215141
don't require any euipment, only FL and HBP but that's WAY into program (at least 15months in if not more)

>>40215145
I'll add the link and seed it myself

>>40215228
Thanks. I found this one easier than the foundation series. Also, have you ever tried the GMB series?

>>40215202
Download Overcoming Gravity and read the book (it's like 300 pages).
I can't write you a routine (that depends on too many things) but you can easily write one yourself.

Just a little glimpse to the exercises you can do
Push up (and all the variations)
Squat
Plank
Manna
V sit up
Frog stand
Handstand
V push up

What variant of pushup works the pecs more? Hands closer together or hands wider apart?

>>40215366
It doesn't matter which one works the pecs more. You do want to be proficient with each exercise and then move to a more complex one. Bodyweight exercise works under this principle. Classical pushup might be easy, but try doing it with your legs raised on a desk.
If you do diamond pushup, you'll work a lot with your triceps too. If you're proficient with pushup/diamond/ I'd suggest you to do archer pushup.

>>40214923
>>40214944
>don't do situps crunches or leg raises
Why not? Genuinely curious

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>>40215366
Straight arms, use chest to move your shoulders down, then relax the muscles to bring shoulders down, it's in Foundation level 1 for HBP i believe

>>40215718
I googled that too many times, you can do it yourself, basicaly it's bad for your lower back

>>40215304
Nah, haven't tried GMB, also didn't read the overcoming gravity, since it's a book I don't have much time for those, I kinda made my routine from Foundation so I'm good on that front

>tfw no gymnastics folder at home

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So I've built too many quads, and lack hammies. What BW stuff will help them catch up quickest? Preferrably something I can do with no equipment, obviously.
Pic related

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>>40215992
You mean you have no calves, right?

>>40212314
How do I start doing pullups or chinups? Should I do assisted chinups or should I just do cable pulldowns?

>>40214923
How do I improve my belly though?

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>>40215041
Here's progression if you're too lazy to go through the books in the thread.
>>40215366
Look up archer push ups. They get pecs breddy gut.
>>40216315
You can try negatives. It worked for me well. There's Scoobsters tutorial in OP's pasta.
>>40216333
Planks work nice.

>>40215145
https://thepiratebay.org/torrent/7663751/

Another torrent. I find your magnet to be almost dead.

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>>40216333
Manna, Hollow Body Hold and Front Lever from Foundation

>>40216315
Pull ups don't start from pull ups, if you download Foundation it's the Rope Climb progression

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>>40216540
I used magnet since torrent links have shitty ads and such, do you have magnet for that
Here is the magnet for your torrent

magnet:?xt=urn:btih:ad0739445c9cc5177e2b48c6f216521e8c8ddff4&dn=Overcoming+Gravity+%28gnv64%29&tr=udp%3A%2F%2Ftracker.leechers-paradise.org%3A6969&tr=udp%3A%2F%2Fzer0day.ch%3A1337&tr=udp%3A%2F%2Ftracker.coppersurfer.tk%3A6969&tr=udp%3A%2F%2Fpublic.popcorn-tracker.org%3A6969

Gonna add both to OP next time

>>40216625
Ok, I'll post the magnet next time. I have like 3 different versions of addblock, so I rarerly see any ads.

>can do 60 pushups a minute
>fall over when trying an archer pushup

is it a balance/technique thing?

>>40212665
Stop being weak

>>40216677
You considered the option of not being strong enough?
Archer push ups hit stronger different muscles than regular push ups.

Was lifting for 4 months and ran out of money for gym so I switched to bodyweight. I've done three days of bodyweight exercise in the past week. I think I now have a shoulder injury from those three sessions.... Maybe it's great but definitely not for me. Lots of clicking/popping/grinding in both shoulders and pain in my left :)

>>40216984
How...how could you injure yourself doing basic bodyweight stuff?
What exercises were you doing?

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>>40217012
he thought he can use shit form doing push ups

>>40216984
form is just as important as it is in lifting buddeh

>>40213781
I'd like to be in the high rep range--shooting for 100 in 2 minutes (eventually, it is definitely a long way off).

>>40217528
Why?

newfag here and i just wanted to know if im wasting my time doing wat i currently do which is:
10 diamond pushups, 10 reg pushups, 5 diamond pushups. 30 second rest. i try to repeat but i only squeeze out 8 diamonds, 10 regulars and i collapse if try to do more than 3 diamonds again. i have to wait like 10-15 mins to go again other wise ill just be sprawled out on the floor :/

Is TRX suspension a meme?

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>>40217589
what's the point in doing different push ups? reg pushups are shit tier senpai

>>40217620
wth is that?

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>>40217673
some product that seems to be useless and boasts its used by the army

>>40217620
Looks like heavily marketed replacement for rings.
I'd say yes.

>>40217589
What do you want to achieve with that?
You just gave random number of push ups variation and stated thay you can't do it. What is your question exactly?
Set your goal, choose one of the programs and stick with it.

>>40217673
because different types of push ups do different things? and im not advance enough to do all those extra sounding pushups (aside from elevated). if i could do all those other pushups more than 3 times i would do them but until then ill stick to shit tier ones desu.

wat annoys me is that i can never do sets of 3, im always flat out burnt out by the third set :/

are there any good back exercises that dont require a pull up bar?

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>Can bench 185lbs for 5 reps
>Struggle to do more than 8 Elbows in push-ups

I'm seriously starting to consider dropping the conventional barbell lifts and start doing a bunch of bodyweight + dumbbell training.

>>40217765
>because different types of push ups do different things?
And what different things you want to target with them?
They aren't that different in terms of motion you make. Diamond push ups are just harder variation.

>>40217943
i want to target chest and triceps. variations i will probably go on to do eventually which isnt my main issue. the problem that im having is i feel like im maxing myself out and so that limits the number of sets i can do. i always get confused when i hear people working out for like an hour because isnt the whole point of muscle growth is to hit ur limit, rest and then hit ur limit again (which should get further away the more u hit it)?

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>>40217765
Push ups are triceps exercise, it's like saying 'different curls do different things' which is only PARTIALLY true, it's a biceps exercise like push ups are triceps.

try Foundation rep progression, also if you get burned out before you finish 3rd set, two things:
1) Rest 5 mins between sets
2) Eat some carbs 1h before working out (I eat a chocolate bar 50g or so)

>>40217847
Do you do bench with only your triceps? If you do bench with your chest (elbows to the side) then do triceps push up, you will struggle
Try foundation, you can pick and choose which movements you like, I did.

>>40218111
for chest push ups are the worst thing you can do, just gonna fuck up your shoulders if you target chest, the only thing you can do is pick related

Any one got tips for increasing one arm chin ups reps ? I've been stuck on one rep for so long, it's a little disheartening.

>>40218283
Sets of negatives?
Worked for me for regular chin ups, so maybe they'll work for you too.

do you guys advocate doing cardio with a bodyweight routine?

I'm 172 lbs and want to cut since my bf% is at least 20% should i combine cardio with my cut to speed up the process?

>>40218111
Yes and no.
You're suppose to hit your limit (or get close), but you also should finish your routine.
They are usually structured to do 3-6 sets of 6-12 reps. With lifting it's easy, you can add and remove weight and you can do it with relatively small amounts. With bodyweight it gest little more tricky, because you're doing different exercise. Still if you can't do harder exercise you should finish with easier one. So if you can't do diamonds finish with regular ones or knee ones if you're really tired.

>>40218322
Rules are same as with lifting routine.
Go for it.

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>>40218283
try doing Foundation rep progression, theres 15, 10 and 5 rep progressions, pic related is 15rep

>>40218322
cardio is just cardiovascular exercise, you can achieve doing bw (or lifting) with minimal rest

>>40218322
Yes
If you want to cut you should ideally combine calisthenics with cardio
If cardio is not your thing or you don't have much time then I suggest doing burpee ladders or tabata full body calisthenics circuits.
The latter was my preferred cardio as well as my only workout for a few months and I saw fantastic result in stamina and muscle density.
BUT it will outright slap your shit if you do it 5 days a week.

>>40217528
I'd say focus first on getting to 100 then turn your efforts to getting the time down. That being said, there's no way to improve like that without greasing the groove

>>40217589
they're basically the same exercise.
Just do sets of diamonds. Or work into incline pushups
Or those with dips cause at least youd have a horizontal and a vertical push

>>40212314
bumping this bread to save it from obscurity

>>40220176
I get the feeling that there's constantly 2-3 persons here and only occasionaly someone comes and asks quetions.

do back bridges do anything for hypertrophy
or just general flexibility

also where to progress from basic back bridge?

>>40220245
i sometimes feel a decent pump from them if i hold them as an isometric for a long time. Obviously wouldn't be as effective as pullups or something though

>>40220245
Yes if you do them long enough. You won't be getting massive gains though.

I would suggest doing Glute Ham Raises instead.
Shit is fucking ridiculous.

Oh and look up the progression chart for CC.
It's the only one that I can recall that has a back bridge progression.

>>40220355
>CC
?

>>40220245
They're great for flexibilty, try walking while in a bridge, shit's hard

>>40220383
Sorry, forgot that the op post for the BWG thread was trash now.

Convict Conditioning.

>>40220355
isnt the one in convict conditioning the wall walk kinda thing?
wouldn't i benefit more from like one leg or whatever?
i dont have anywhere for ghr or id be all over dat shit
>>40220403
will try

Just want to point out that the "why bodyweight?" section in OP doesn't actually give any reasons for doing bodyweight exercises over traditional weightlifting.

>>40213736
That's insane!!!

He's pretty yoked though, not surprised t b h

>>40220222
I'd assume there are a heap of lurkers like every thread. Normally I'm one of them.

>>40220841
agree'd sorta
its more like check out this cool shit you can do if you bodyweight for like a bunch of years

http://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf
nobody ever talks about this program is it good or not

>>40213848
So the straight arm plank and the pushup are different positions? My elbows feel better when my biceps face forward.

I just never see this being discussed and am wondering which position is safer.

>>40215228
What hand position do you have for planche?
I'm assuming you do it on floor, but do your fingers point forwards, to the side, or backwards?

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>tfw a red panda is stronger than everyone in this thread

>>40222376
>weigh 10lbs
>do muscle-ups forever
Can it Azarian, though?

>>40222441
ill have to ask him

what can i do to hit traps

theres no difference between hanging leg lifts and leg lifts from dip support position, in terms of ab muscle usage, correct?

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What exercises hit lower abs?

How do I get my pullup number up?

>>40223491
by doing pullups dumb dumb

you can also look into doing them weighted or look up pavel's grease the groove method

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>>40217805
Supermans are good
If you have the equipment you can do Side Lever from Foundation

>>40220176
Thanks for the bump desu

>>40220222
Correct

>>40220245
If I'm not mistaken, after back bridge you do back bridge push ups, I think back bridge is part of mobility in one of the movement from Foundation, I just can't find it right now

>>40220308
if you can do 5x60s you should find a way to increase the difficulty

>>40220415
>convict conditioning
>thrash
right on both

>>40220841
so 'why lift' you would post what? ripppletits talking about milk benefits? or someone DLifting 6pl8s?

>>40221127
push up is dynamic and plank is static, so yes they are different

>My elbows feel better when my biceps face forward
that's one of the reasons you should do push ups with your elbows by your side (triceps push up)

>>40222298
I can't do a planche yet, I have shit wrist mobility (I couldn't do a push up before because my wrists would hurt) It's getting better now, I currently do PPPU and I have my fingers to the side, I imagine for planche I will have fingers facing backward

>>40223142
Hand stand push ups I reckon

>>40223337
shouldn't be

>>40223491
do the foundation progression for rep count, 15rep is >>40218579

>>40223426
I suppose the same ones that hit your inner upper chest

Thread still alive, woo

>>40223742
appreciate your work homie

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>>40223765
t-thanks senpai

>>40218579
What is the frequency on this? Everyday? Every other?

Should I be doing anything else for my core other than hanging knee raises, back bridges, and planks?

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>>40223874
ugh, depends on your schedule? Mine is ABxABxx

>>40223927
yes, you should progress either in reps or in difficulty (Manna and Front Lever in Foundation series)

pull up this thread

>>40213736
FFfffffuuuuaaaarrrrkkkk!!

>>40223142
rows when you're sitting at a pike stance on the rings (can't describe it better sorry), it hits em amazingly well..

anyone here who only pushup, pullup, situps and run/swim to get/keep in shape or do you all do pistol squats and olympic gymnastics exercises?

>>40225236
I mostly do pusup variations, handstand variations, assisted planche, pull up and chinup variations bridges, glute ham raises and pike situps along with hanging leg raises and lsit

I occasioanlly do self resistance.
Started doing curl bro stuff after my strength based calisthenics workouts, just to experiment. But I slipped back into the whole do 3 hour balls to the wall workouts till all of my muscles were fucked thing.
I've been eating like a mad bastard since monday and taking naps.
I think I should go back to my measured calisthenics stuff.

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>>40225236
doing fixed exercises is boring AS FUCK, hence why I like Foundation and it's progression, personally I am looking forward to the day I can do a Planche

Just started doing pull ups, can do 3-4 deadhang,

Problem is that after a while my forearms hurt, usually the pain comes after I let go of the bar?

What causes this?

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>>40225883
weak muscles

>>40225905
So I should just be able to work through it then? The pain just sort of comes in a rush like immediately after.

>>40213736
Wow !!!!!

>>40216677
I'm te opposite: I can only do 40 max but can bang out the same amount in archers.

>>40217620
Just get rings instead. Any exercise that's on the TRX you can do on rings.

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>>40225911
are you talking about doms? how long does the pain last? I get sore forearms but they are doms for me, I worked out last night and I got pain in the shoulder, but it was from doing mobility so I overstretched it a little, my forearms are still weak today

What stretches should I do after running?

>>40225236
What's your routine?

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>>40226183
http://lmgtfy.com/?q=stretches+after+running

>>40226136
Not DOMS, more like an immediate surge of pain after I let go of the bar happens after a few sets, after resting it for about 20ish minutes it goes away and I can continue.

I would like to think its because im a DYEL but I'm slightly worried it could be something worse.

>>40223742
>so 'why lift' you would post what? ripppletits talking about milk benefits? or someone DLifting 6pl8s?

I think in the OP question "Why BW?" is implied "why do it over lifting", since lifting is the core of this board.

>>40225236
I do >>40216494 with some minor changes. I'll probably switch to Foundation or something else when I hit HSPU and pull ups for sets with no problem.

>>40225883
>>40225911
>>40226355

You're reffering to this feeling of tightnes? Like you're leting off and muscles feel like contract for a while and feelings slowy fades away?
I had something similar when I started exercise with pull up bar. It's as >>40225905 said. You'll work through it.

>>40226374
Yeah the muscles loosening makes the most sense come think of it. Didn't realize it would hurt though.

I'll just push through it now that I don't have to worry about my forearms exploding.

>>40221039
>nobody ever talks about this program is it good or not
Because it is designed only for higher number of pull ups. BW is aimed at progressing to harder exercses rather than insane amount of pull ups or whatever other exercise.
Also this program doesn't give much time for muscle recovery. That means you would need some solid foundation to begin with, enought muscle for pull ups to be more about endurance rather than sheer strenght.

>>40226438
It'll get better. In the beginings I did like 30sec breaks between reps in later sets just to let forearms loosen a little, because even holding a bar was painful.

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>>40226374
>I think in the OP question "Why BW?" is implied "why do it over lifting", since lifting is the core of this board.

It's Fitness board isn't it? I'm not sure what people expect to have under that section, it was like that from ancient times when I first read /bwg/ (it was in /asp/ already at that time)

does /plg/ explain why do /plg/ over shit like crossfit or something? should I just scratch the name of the first section from OP?

>I'll probably switch to Foundation

Eh, Foundation covers from basics all the way to Olympic level, you can start doing exercises no matter your fitness level

>>40226438
Yea if you only started working out then some pain is to be expected, the most 'pain' I get while doing BW is from fucking up mobility exercises, those things are brutal desu, thought next day I still have doms and feel weak, ever though I am on level 3 (each level is 12 weeks but it took me a year to finish 6months program, shitty health is shit)

>>40226481
>It's Fitness board isn't it? I'm not sure what people expect to have under that section, it was like that from ancient times when I first read /bwg/ (it was in /asp/ already at that time). Does /plg/ explain why do /plg/ over shit like crossfit or something? should I just scratch the name of the first section from OP?

But still if you look at this board it's mostly lifting. BW is a niche. That's why I suggested why put benefits over lifting. I'm not saying what is in this currently in this section is bad. It shows quite nicely what you can get with BW. I thought that original anon who asked the question wanted it as list of arguments like "better mobility" or something.

>Eh, Foundation covers from basics all the way to Olympic level, you can start doing exercises no matter your fitness level

I'm just happy with results of current routine, I'll switch when I hit end of progression.

>>40226833
>what is in this currently in this section
What is currently in this section*

Looks like English is failing me today.

Will a tabata circuit of inverted rows varitions help me build muscle growth (hypertrophy) or will it kill my gains?

>>40227106
From what I gathered from google Tabata is aimed more at weighloss and endurance rather than hypertrophy.
You want hypertrophy with bw, rules are same as with lifting - you do low reps with hardest variation you can perform with good from.
Tabata circuit of inverted rows varitions would be like tabata circuit of curls with dubbels with different weight.

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>>40226833
Eh, I dunno what should be there, then. I can only list my reasons, but for others they may not be true.
I am not knowledgeable enough to claim that BW is superior over lifting, if you mention mobility, you can achieve that even from lifting and 'party tricks' when I mentioned in another board was pointed out to be autistic, so meh.

>>40228135
I guess you're right. I also can't think of much what can be written there. Maybe some other training videos? Something that looks more impresive? I always felt that handstand push up video is rather lackluster.

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>>40228220
I found one I will add next, if you have any post the links, a lot of videos have autistic intros though

Most videos are like this
https://www.youtube.com/watch?v=nqybqQJ1-Sk
maybe not bad, but nothing impressive

>>40228064
You gain mass from volume and high intensity efforts not just lifting the heaviest stuff imaginable a few times and calling it a day.

Especially when if comes to calisthenics.

>unironically linking to reddit

Fuck you, cancer.

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>>40228462
maybe these
https://www.youtube.com/watch?v=c6N2nz27Bis
https://www.youtube.com/watch?v=nQqvGITfqmg

>>40228521
>being this new
Yes, because /fit/ got superior BW routine in it's sticky.

>>40228523
Second one looks nice.
You post lots of pics from Olympics, maybe there's something interesting there?

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>>40228521
>fedora tiping intensifies

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>>40228643
I chose to post olympic athletes because they do bw stuff on olympic level, if you just search for 'bodyweight x' for pictures you get random results, for example you can get Arnold doing bodyweight stuff and some anon complained that you 'cant get big on bw stuff' so I decide to post Olympic athletes

Pic related Arnold doing dips

>>40228486
>You gain mass from volume and high intensity efforts not just lifting the heaviest stuff imaginable a few times and calling it a day.

That was more or less what I had in mind, maybe I worded it bad. Anyway you don't see bw routines like "2x300 sit ups; 2x400 push ups" it's more like 3x12 like >>40216494. Similar to lifting starting routines - lower reps, higher intensity.

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>>40228643
I guess we could use some olympic stuff, but in olympics all they do is rings, so not that much variety, plus a newbie will say how easy that stuff is, plus the non ring stuff on floor looks gay as fuck
https://www.youtube.com/watch?v=_E21jlKax8M

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

https://www.youtube.com/watch?v=1neOPN1aKAo

>>40229168
>but in olympics all they do is rings, so not that much variety

Yeah, I agree.

>plus a newbie will say how easy that stuff is

The ring stuff? I'm not so sure about that. I can agree that complete noob who never attempted to work out won't know how much strenght is required. However someone who has a pull up bar and tries to do a lever will surely have more respect for moves like your pic.

>plus the non ring stuff on floor looks gay as fuck

Yeah, but looks also fun to do.

hump bump

>>40226195
just pushups, pullups, situps, sometime throw in some squats or lunges every other day, running 3 miles twice a week and swim 1 mile once a week.
got tired of going to the gym all the time, feels completely unnessesary if im not bodybuilding or something like that, just wanna stay in shape.

>>40229168
Mens floor routine is simultaneously the gayest but most impressive shit to watch

niggas literally doing mario triple jumps then land a strike a ginyu force pose

>>40217012
I messed up my knee with bodyweight squats, I had to go to physical therapy and do a bunch of stretches and exercises for like 2 months.

>>40231287
Like regular squats? Nothing fancy like bulgarian squats?

If I'm a tall skinny plank is body weight training wasting my time? Been doing it for a few weeks and see absolutely no difference, still scrawny.

>>40231437
What?

You mean you don't progress? You don;t see any muscle? Describe it more please. What planks? How long you hold them? How many per training?

>>40231437
>few weeks

b u m p

>>40213736
What ??! How did he do that ??

What's the man's secret ???

>>40233256
scrawny bastard on cocaine or angeldust

>>40231437
ive been working out for a month
why arent I buff yet

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>>40212314
>bodyweight

>>40233596
>free bumps
thank you buddeh

I'm new to bodyweight. What should I do first?

>>40233948
Assess what you can do physically
Then pick a good program with good progressions.
Try to steer clear of programs that require anything like rings or accessories. >>40233948

anyone use an ab wheel?

>>40212665
youre the guy who says "you can do that just cause youre skiny"

How to mix weights and bodyweight? I need fast results but I'm also interested in the more advanced bodyweight exercises and I feel like I want to achieve a lot of them.

>>40233948
see
>>40216494

>>40234196
you could probably just do ohp, squat, deads, & bench along with pushup, hspu, pullup, & bodyrow progressions.
then add in skill work for whatever, frontt/back lever work, planche work, L/ V-sit work or whatever you want to achieve
probably best as ppl with skill work sprinkled in

How to I get great shoulders?

>>40234462
pike pushup progression into handstand pushups

I've been doing calisthenics for over a month now and around that time I started browsing /fit/. Really happy you guys made this thread. First time I see a /bwg/. I've got some questions.

What is this Foundation everybody is talking about?
Any books you can recommend? I've read Street workout by Al Kavadlo, but there were mostly example exercises. I want to learn more about static holds. Currently I don't implement them in my routine. Am I missing out?
What do you guys think about deload weeks and training to failure? That's all.

Rate my workout mates, I'm 5'11 and 219 pounds I do
30 Pushup's
30 situps
30 prisoner squats
20 hanging Pushup's
1 minute of wall sir and plank
30 lunges 15 for each leg and 20 superman's ever moring and before bed im trying to lose weight and prep for military.

>>40234798
How long have you been doing it?

>>40223742
>push ups with your elbows by your side
Wait, wide push ups are bad for your shoulders? How have I not heard this before

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>>40234531
thanks!

have a random webm

>>40234846
Just started Monday I plan on doing this until and adding 3 reps and extra seconds every week until March 1st then I'll do 15 reps and add a new workout. I also jog 1 Mile a day if that helps.

>>40234798
you lack pulling movements completely, unless hanging pushups are pullups lol
add in pullup/chinups and inverted rows
not awful if you're just starting out

id personally ditch situps for hanging leg raises cause they're shit for your spine

>>40235001
Would that let me gain the same stamina I need to get past basic if I bump off sit ups. And I'm working on the pull ups im built like a bear.

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What kind of body could I expect if I train with bodyweight only (no weights of any kind) for like 3-4years?

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I've been trying to move on to angled or head bridges, per pic related, but I find that I can barely extend my arms - kinda hurts, I think I've got some sort of shoulder mobility issue? Any ideas?

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>>40235184
probably like leto-tier
probably bigger depending on your routine
>>40235223
band shoulder dislocates if you don't do them already

>>40235163
yea, i think hanging leg raises are superior cause you can get a larger range of motion, the endurance benefits should be the same
plus it has a better progression
hanging knee raise to hanging leg raise to hanging leg raise feet to bar

>>40235303
Alright I'll give it a try.

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>>40231437
It takes 6months to notice a difference yourself
Takes a year until your mom/dad noticed
Two years until others notice

Assuming you never stall and have good diet, since you are a plank you need to gain more body mass first (I started 176lbs got to 200lbs but just being 200lbs did nothing, only after I had been working out for a few months I noticed a difference)
If you want 'fast' results you should lift some weights, BW takes longer to gain muscle since because you train your mobility, joints and tendons not just muscles.

>>40233948
Decide what you want in life then read OP

>>40234196
I do rows and curls to spplement 4 BW movements, without pull up bar you can't really work your biceps or lats effectively

>>40234309
>ohp+bench+pushup+hspu
just fucking ruin my triceps, senpai

>>40234462
Hollow Body Press and Straddle Planche from Foundation

>>40234156
no, why? Manna and Front Lever for abs

>>40234716
Foundation link is in OP, it's not actually a book, there's like 5pages of text then it's just pictures of exercises, it covers 7 basic movements in gymnastics and gives mobility exercises along with them, if you want more reading material 'Overcoming gravity' is a 'real' book, will be in next OP, just search this thread for a magnet for now.
Static hold are necessary for straight arm strength (Foundation separates 7 basic movements into: Straight arm strength, bent arm strength and legs) I do deloads since I follow Foundation, deload is 4th week, I think it's necessary both physically and mentally.

>>40234798
>pushups and hanging push ups
why? you have no progression, if you are fine to maintain what ever feeble strength you have, carry on

>>40234862
because people don't do more than 5 of those?

>>40234905
bro science tier, why not use Foundation progression template?

>>40235184
Depends on nutrition etc. mostly influenced by your height

Can't believe this thread is still up after 3 days

>>40212314
Why is the torrent so huuge?

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>>40235405
It's the one with videos, it's 6 books total also

>>40235417
Are the video files embedded in the PDFs?

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>>40235443
aye, though for Foundation one it's in epub format

>>40235463
Thanks!

Anyone have an external link for the torrent? Mega or something?

I thank thee, random russian seeder.

>>40236028
REEEE COME BACK

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>>40236093
seeing it myself, are you stuck dl'ing?

>>40235804
they were all lost

>>40236198
It's working now, anon. Thanks for asking.

How the fuck do you play embedded video sin PDF?

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>>40236493
click the play button?

>>40212314
I Plato'd on my current cores routine. What are some good body exercises? Is planking effective?

>>40236539
What are you using to view the PDF?

>>40213736
Woah...

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>>40236559
For core it's HBP and FL found in Foundation
Planking is in FL progression, I'm on level 3 which is straight arm plank

>>40236740
Acrobat reader? It asks me to do some shit which I cba, so I don't actually get to see the videos, I have another torrent with videos in avi format (lost the torrent file so can't link it sorry)

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>>40236740
>>40236889
for educational purposes, just tried it, movies play

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>>40236903
oops, looks like I'm using Foxit reader, it's free

>>40236912
>>40236903
>>40236889
>tfw on linux

>>40235804

Foundation series:
https://torrentproject.se/39d3d785f7c6df583af2fa846646a74b3d256cac/Coach-Christopher-Sommer---Mastering-Gymnastic-Strength-Training---2014-torrent.html

Overcoming Gravity:
https://torrentproject.se/ad0739445c9cc5177e2b48c6f216521e8c8ddff4/Overcoming-Gravity-(gnv64).pdf-torrent.html

Naked Warrior:
https://torrentproject.se/10b4a3d3f334b40a07a942691b982acbb95d7ab6/The-Naked-Warrior---Master-the-Secrets-of-the-Super-Strong--Using-Bodyweight-Exercises--Mantesh-torrent.html

Convict Conditioning:
https://torrentproject.se/d1afb969f36550690007af3016a82042151315c0/Convict-Conditioning---How-to-Bust-Free-of-All-Weakness---Using-the-Lost-Secrets-of-Supreme-Survival-Strength---1st-Edition-(2012).pdf-torrent.html

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>>40237207
He ment direct download, I believe

>>40237061
Unix has no PDF viewer?
For Ubuntu to open pdf from terminal

You can use:

gnome-open file2open.xxx
(xxx = some file extension). With this command gnome will invoke the default app for "xxx" (for example evince if you want to open pdf).

Or specifically:

evince file2open.pdf
Or (default for KDE):

okular file2open.pdf

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>>40237207
T-Thanks

Looking fit, bro.

>>40237263
>He ment direct download, I believe

Oh, right. I thought he ment like direct link to torrent file.

>>40235384
I don't know how to use the foundation progress template.

>>40237263
nothing works, I tried ocular, qpdf and mupdf.

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>>40237424
Are you talking about opening the file itself or video playback in PDF? what unix do you have

>>40237529
I'm talking about video playback. There's a play (image? button?) on the video but it's not interactive and nothing works.

Running Debian.

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>>40237570
tried this page https://wiki.debian.org/PDF ? Just google stuff, or doesn't it work on Unix? Kappa

http://tex.stackexchange.com/questions/67663/did-anyone-succeed-in-playing-embedded-movies-inside-acrobat-in-linux

>>40237637
Thanks for the help. but I've installed most of those. I think I'll jsut try using it on my phone and see if it works, or google the exercises to watch videos.

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>>40237659
some of them should be on the youtube channel from op

also from tha link I posted to you
[For playback] I don't know if it works in all viewers, it works at least in Acrobat 9.4.1 (Linux) and Evince 3.10.3 (Linux). I saw it work in Acrobat X in Windows and Mac after a "security message" confirmation.

>tfw thread up for so long I'm running out of gymnasts to post

>>40237714
I tried evince and acrobat, it doesn't work.

>>40237714
>>tfw thread up for so long I'm running out of gymnasts to post

That's good though, they usually die around 100 replies or earlier.

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>>40237749
Acrobat reader for linux isn't free for some reason, it's free for Android though

>>40237806
Just impresed that's all

>>40213736
Underrated gymnastics achievement t b h

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>>40231437
I work out basically with rings (now I decided to step back and work more on the floor) and It took me 8 months to notice some differences. Note : I had no manuals, nothing. With the good manuals (Foundation, GMB, Overcoming Gravity) I think you can get nice results in 6 months.


>>40237345
Its quite easy, read it again bro.

>>40237806
Going to help you keeping the thread alive, bro,
Maybe many people are coming closer to BW training? I hope so

>>40235384
>>40234716
Thanks man, I've started reading it, seems solid. Going to keep up my old routine for the next few days until I finish Foundation1 pdf.

Btw where are you now currently? How far have you progressed and when did you started?

How can I eliminate fat from my stomach using bw exercises?

>>40238941
You reduce fat by eating less calories than you use during a day. Spot reductions is impossible.

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>>40238666
You replied to two different posters.
I started 2015 03 30, took me twice as long to complete each level, now I'm at level 3 week 2

>>40239501
yeah the second post was my own to show you who I was. Anyway I finished the book. I think I am going to do most exercises and do some random back progressions, since I don't have rings and rope eventually for the RC.

>>40239011
I'm already a picky eater, that area is stubborn.

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>>40239733
eating less has nothing to do with being picky

>>40239638
yea I don't have a pull up bar myself, I do bent over rows instead

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>>40238941
It's impossible to reduce fat from single points, unless you do surgery.
Best way is to cut calories, and do cardio.
I suggest you to buy a jump rope. 25 min every day and you'll be fine.

>>40239638

Just buy cheap rings and use them outside.

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>>40240015
you don't need to buy shit to do cardio

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Do not fall for those calisthenic meme leg workouts. Dips and pullups are great but you ecventualy should use added weight. Buy yourself fucking dip belt so you can as well perform hip belt squat. Al Kavaldo is full of shit. If you only do bodyweight you are fucking idiot.

>>40240498
better ignore this troll senpai

>>40226480
>BW is aimed at progressing to harder exercses rather than insane amount of pull ups or whatever other exercise.

No,
BW can and is better served by doing both.
Stop pushing absolute strength principles as the be all end all of physical fitness.
Not even the Gymnasts you people constantly spam around here do the shit you're talking about. They do high reps of relatively hard shit for long periods.
Not a few tough movements here and there and call it a day.

>>40240498
Translated:
>I can't do any of the advanced variations

>>40241506
>They do high reps of relatively hard shit for long periods.
>Not a few tough movements here and there and call it a day.

How new are you?
They don't do it because they already have a strenght base, so they don't need to build additionaly a ton of muscle. They do har reps, because they need more endurance to hold certain stances.
It's same as with lifting. You don't recommend skellington DYELs brosplits, because they need to grow muscle base first.

for a 20% bf skinnyfat at 172 lbs should i cut or maintain if im doing bodyweight primarily

>>40241982
They build their strength base with constant moderate and heavy movement.
Not fucking 5x5 of a movement then call it a fucking day you buffoon.

You're an exercise hobbyest, not an athlete of any kind. You should actually train in a sport before you talk about it as if you're an expert.
You'll realize that exercise for the common person or person who wants to workout is a way to enhance not an end in and of itself like it is for hobbiests.

>>40242063
Depends on your goals.
If you want to do bodyweight stuff and progress while dropping weight then do a slight cut.
If you just want to do bodyweight and get more fit by using your own weight then maintain, but don't be surprised if you begin to drop some weight.

>>40242094
You're comparing olympic athletes to dyels on buthanese basket waving forum.

I'm assuming you're training olympic athletes yourself?

>>40242333
No, I'm comparing tweens who practice for any sport what so ever with a bunch of dyels.

I'm litterally stating that you are approaching this with a mentality that will be considered retarded by the coaches of tween athletes and even highschool aged athletes who actually train for a sport.

>>40242366
>I'm litterally stating that you are approaching this with a mentality that will be considered retarded by the coaches of tween athletes and even highschool aged athletes who actually train for a sport.

For lifting it won't be.

>>40242366
you're the only one here talking about training for sports tbqh famalam
of course that'd be different but most people here just want strength or to look good

anyone know about the Nile Wilson programs? are they any good? hes an olympian himself but idk about his programs

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>>40240325
Oh yes, tell me what's your effective cardio training without spending money

>>40243927
running outside???

>>40244621
this

>>40226438
Do take enough time to recover, 2 days of rest a week will help a lot for recovery just to be sure you don't snap shit up anon

I do 2 hours a day of bodyweight 3x a week, alternated with Couch25K 3x a week, 1 day a week of rest.

Is that too much cardio for what I'm doing?

>>40245785

3 days of cardio? I think you'll be fine

Any tips to get to handstand push-ups? I haven't tried one in a while but right now I have been doing close grip pikes press with my feet on a chair. Also, I can do 20 pullups, maybe even more, and with good form, but I have no idea where to even begin to try and do a muscle up. I can't get myself over the bar. Any tips?

Headstands hurt my head. It feels like I am cutting off circulation or squeezing a soft spot. I have had multiple MRIs due to unrelated injuries and if I had a fucked up skull I would probably know. Is it safe to continue doing headstands to practice for handstands?

>>40245785
>2 hours a day of bodyweight
Isn't that too much?

11 months here, starting to see good results, only doing bw. I started as a skelly-fat with little to no muscles due to video games. I hope to be decent after a year and a half. We are all going to make it. Gl

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>>40242063
if you maintain your weight while working out, your bf will only lower ever so slightly, if you eat to maintain your current wait then work out on top of that you will lose some weight

>>40243031
everyone seems to be trying to find that 'golden program' be it lifting or any other form of exercise, are you saying basic movement from Foundation are too mainstream for you?

>>40243927
Foundation routine with no rest

>>40245785
2hours, what the hell do you do? I know there's a dude who finished Foundation level 7 all exercises plus mobility in 1h30min, but 2hours seems overkill

>>40245994
There's Foundation book on Handstand

>>40246094
Maybe talk to a physician first, instead of bean farmers on cambodgian moth growing enthusiast forums

>>40246375
Godspeed anon

Should my diet be any different from what sticky says? Or it doesn't matter lifting/bodyweight - diet is identical?

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>>40247786
Same rules apply, come on think

>>40247786
bodyweight requires you to eat nothing but pure sugar

This is the longest I've seen a /bwg/ stay on this board.
>tfw getting mires after 9 months of bodyweight and I consider myself DYEL still

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>>40243927

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>>40247864
Yea, I think /fit/ is just slower this week.

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>>40247811
i knew you would lie
>>40247843
gonna listen to that guy.

Yea, logic tells me to eat a ton of food. But somewhere in my head i got this devil who whispers 'Cmon dude, its only pullups and pushups. You dont need to eat this much'

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>>40247968
>'Cmon dude, its only pullups and pushups. You dont need to eat this much'

No, Anon. You see bw is lifting, but instead of barbell you pick up your body. As you probably read in some staring lifting routines you're suppose to add weight from training to training. That means, you're suppose to gorge yourself with food so you can progress.
Grease the groove Anon, one cheesburger for one pull up.

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>>40244621
>>40244678
Good luck running with cheap shoes.
A proper pair of shoes costs at least 40 bucks

>>40247888
Nice digits.

>>40249387
>Good luck running with cheap shoes.
>A proper pair of shoes costs at least 40 bucks

People consider running free because:
a) most of them already have some king of general sport pupose shoes or even running shoes
b) you can still run in whatever shoes you've got. Not saying it's good for you.

It's similar with riding a bike or swimming if you live near a lake.

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>>40249640
I get your point. I suggested skipping rope because it's quite cheap, you can use it anywhere, at any time (You can't go running when it's too hot, or too cold, or rainy) and it can be a great workout, more than just ''running''.

>>40249714
I myself prefer bicycle.It's also dependend on weather as running, but I like discovering new places around my city. It's fun. Also racing with buses from stop to stop.

>>40212314
Fastest way to increase weight on weighted dips?

Fastest way to up my one armed pullups from 3?

>>40213736
I remember seeing this on liveleak!! It got removed pretty quick though, anyone know if it's back up somewhere ??

>>40249736
I heard that they took it down because it was so sick at least 12 countries banned it for anyone to see.

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>>40249732
The ideal would be do a different thing everyday.
One day rope, one day running, one day bicycle, swimming.
There's a huge park near my house but sadly I don't have a ''cool'' bike.

>>40249735
use a backpack and put stones inside
> up my one armed pullups
Do negatives bro

>>40249735
You can try greasing the groove.

What kind of shoes are the best, /bwg/?

They'd be for running and general use.

>>40249895
I have Asics nimbus 16/17. Great shoes.

Depends about your weight tho. I'm 76 so, they're very comfy.

>>40249813
>There's a huge park near my house but sadly I don't have a ''cool'' bike.

Can you elaborate? I don't get why you need a certain kind of bike.

>>40249909
>I'm 76 so, they're very comfy.

I hope you mean kilograms.

>>40249912
Sorry, I was skating and I had to type with my mic.
I have a graziella (you can look on the internet) not exactly the type of bicycle you can do cardio with.

>>40249926
Of course lol.

>>40250010
>I have a graziella
L-london

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>>40250010
Yeah, I guess. Still if you ride with steady pace for like 1 hour you can get some sweat.
Pic is what some of my friends were riding back in middle school. Yet we still managed to do some bike trips.

>>40250054
Florence, Italy. But I travel often to London.....

>>40250067
Yes but, you know, why ride that for one hour why I have a swimming pool 50 meters from my house?Or just do 20 minutes of skipping rope? I like to save time

>>40250081
I can understand this.
I usually join riding bike with visiting friends that live 10-20 kiilometers away or some stuff that I need to do in city center.