/bwg/ - BodyWeight General

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Sup /bwg/, how is your day going?

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>M-muh bodyweight fitness

ITT: Middle schoolers, faggots, and virgins

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40302138
and free bumps, desu
no (you) because fuck YOU

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>>40302167
>what is sageru?

Literally kill yourself newfag.

>>40302094
y-you too

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>>40302288
>2288

The dubs have spoken, OP is a confirmed homosexual.

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>>40302288
>>40302288
>>40302288

those repetitive digits

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>>40302323
>2323

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>>40302323
CHECK 'EM

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>>40302323
CHECK EM

>>40302138
>>40302288
>>40302303
>>40302312
>>40302335
>>40302345
>>40302361
so your life is trolling the calisthenics thread on a mongolian rug knitting board.
i thought my life was sad

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>>40302323
CHECK 'EM

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>>40302410
eh he will give up soon, senpai

Quick question. Been training progressive calisthenics for about 3 months, 3 days a week combined with 2 days of HIIT running (4x4). I've been progressing great and seeing some results, but the last 2 days I've trained I've done pretty bad at pull ups and push ups. Really struggled with them and could barely get to 15 reps of each while in previous training sessions I could get to that number easily, my shoulders got tired really quick.

What could this be due to? Do I need some rest, more stretching...?

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>>40302522
do you not have deload weeks?
15reps is kinda high, I needed to rest 5mins when I was in 15 rep range for push ups
did you have enough to eat that day? specifically before work out did you eat some carbs?

>>40302323
Check'em C'mon

>>40302566
Don't do deload weeks. As of now I'm sticking with the Convict Conditioning rep progressions, so the current rep range I'm doing is 2x20 for push ups and 2x10 for pull ups. Usually do 2s down, 1s hold and 2s up for each rep. Usually rest between 1.5 and 2 minutes between sets.

And I usually work out around 10am, have breakfast at 8am. My breakfast is always 2 scrambled eggs, some fresh OJ, cup of coffee and 2 pieces of toast with a bit of honey. Sometimes a tangerine or pear, if I'm feeling a tad hungrier.

>>40302712
>>40302566
Also my training program as of now is 3 times a week, every day doing the following:

2x10/leg pistol squats
3x1min back bridge holds
2x10 pull ups
3x30 flat leg raises (on the ground, not hanging)
2x20 push ups

Then I'll try and do some stability/equilibrium exercises like crow stands and the like

>>40302323
CHECK 'EM

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>>40302744
nice dubs m8

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>>40302410
>implying I'm the only one that hates these fucking retarded threads

>>40302767
>implying your'e not big boy enough to just ignore them

you strike me as the kind of guy who posts sip memes then laughs at himself

>>40302088
what do you guys think of the THENX youtube channel? all they do is circuit training, is that really the best format for a workout? nice thread btw desu

>>40302887
Not necessarily the best, but definitely fun. I usually alternate my work outs, doing a circuit season and an individual exercise-based routine season. Circuit training I'd say works more on your endurance/stamina though, which is an added benefit, but you can still get that with non-circuit routines by reducing rest time between reps and sets.

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40302767
>people hate /fit/ related threads on /fit/
just your average day on autistchan

>>40302887
9/10 titles are click bait

Bump to not let this die

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>>40304487
thanks senpai

>>40304508
No worries senpai. Shifted from weightlifting to calisthenics a while ago and love it, it's sad to see /bwg/ always get trolled or dead so soon

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>>40304642
at least there's no cringey autistic shit being spammed for 10 pages, desu

>>40302712
anon you might be over doing the push ups? not really sure. maybe try one more set with less reps. Heres mine:
15 bulgarian split squats (each leg)
3x8 pull ups
3x15 elbows in pike push ups
3x10 hanging knee raises
3x15 elbows in push ups
3x15 inverted rows, legs bend
3x45sec. incline plank

Side note, I tend to fail the very last rep of the very last set on my pull ups. so i compensate by doing 3 assisted. Also, on my last very last plank I try to do 3 bonus dimond push ups to see if struggle, if i do i know work out was complete success. lol

what's a good begginer program?
I'm back to /fit/ after a 18 months and decided to try something different.

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>>40302712
Sorry anon, lost your post due to spam and what not.

Like I said in previous posts, that program is shit with no rep progression, if you want proper rep progression, use Foundation template (pic related) the only times I failed to do a set was progression unrelated
If you are not cuting, eat some carbs 1h before work out, I eat 2h before working out as well, but 1h before exercising I eat some candy or chocolate or something else with sugar.

>>40304725
Foundation from OP, if you feel confident, you can skip some levels, but you will be behind in mobility.

>>40304869
Anon. could you explain to me why its important to deload? new to body weight myself.
>>40304714
Its me btw.

>>40304869
I'm >>40302712
Thanks for the template, anon, had never heard of it. Would you say I use the 15rep template for every exercise? And how would I adapt it to isometric exercises like back bridges? For bridges I normally do 3 sets, 1 set consisting of holding position for a number of seconds, usually starting the first few weeks with 30s, then a couple of weeks of 45s and then a couple of weeks of 1m each set before moving on to the next level (which after full bridges I'd say is stand-to-stand bridges?).

As for the eating, I'll try adding something 1hr before the training, but since my breakfast is biggish it usually leaves me pretty full.

Got any shoulder/front deltoid stretches for greater shoulder flexibility and mobility? Dips feel too strained--can't lower properly without feeling discomfort in my left shoulder/front delt.

Also: I'm supposed to pack my shoulders during dips, right?

>>40304714
I'm the anon you were replying to. That's a decent looking work out, how many times a week do you do that? Or do you spread all that over several days?

Also, how do you do rows in calisthenics? Never heard of them, just with barbell, dumbells and kettlebells

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>>40305071
Can't say about dips since I haven't started doing them myself yet, but as for the stretching try pic related. Also binded tricep stretches, the mountain pose and some straight/bent wall stretches (will post pics in a bit, they're all scans from an Al Kavadlo book)

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>>40305071
>>40305095

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>>40305095

>>40305083
I try to do it 3 times a week with 2 of light cardio. But if i miss one day i tend to discipline myself by doing it twice, so those 3 days can easily turn into 5. I do tend to rest two straight days. About the rows i just use a towel hanging on my pull up bar.

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>>40305071
>>40305107

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>>40305071
Last one

>>40305119
Will give the towel thing a go.
Also, how long do you take to do each rep? I try to do 2s up, 1s rest, 2s down; so my main issue with your workout would be that it would take me over an hour to complete, and doing the one I do (>>40302721) it already takes me 40-45 minutes, which being tight on time is borderline what I can afford to do.

>>40305141
I don't take break between reps but I do take a 2 to 3 min rest between sets. Yeah, it does take around an hour for that work out to be completded sometimes 1:20mins which it also throws off my daily work routine. I need to find a more reliable rest or work out routine :/ something around your time range.

>>40305508
>>40305141
Im sorry, i JUST understood the 2sec up/down comment. Yes i do take around that time 2 or 3 sec even up to 5sec.

>>40302410
>>40302810
Thread derailing mememasters eternally BTFO

Another slow after day I see. I'll bump with some bad feels. Finally got tuck planche in October then injured my wrist. Only got it checked today and I have some bone bruising and possibly torn ligaments. I'll be back for you, planche, just you wait.

I know any workout is better than nothing and I'm a fucking dyel so I picked up Convict Conditioning. What do you guys think of it? I'm doing all the exercises from the fifth tier already.

>>40306017
disgustingly high volume
meh progressions
bs prison theme
better than nothing

I know that one anon will say do foundation instead lol. im personally doing antraniks ppl rputine

>>40305013
different anon, but its just an extended recovery period. Gives your body, central nervous system, and mind a break. gives your body time to repair so you're fresh as fuck afterwards.

>>40302088
>magnet:?xt=urn:btih:39d3d785f7c6df583af2fa846646a74b3d256cac&dn=Coach Christopher Sommer Mastering Gymnastic Strength Training 2014&tr=udp://tracker.coppersurfer.tk:6969/announce&tr=udp://tracker.leechers-paradise.org:6969/announce&tr=udp://tracker.mg64.net:6969/announce&tr=udp://tracker.opentrackr.org:1337/announce&tr=udp://tracker.sktorrent.net:6969/announce
what the fuck is this, where do i put this to download

>>40308446
Im going to implement this next month. Thank you.

>>40308917
my torrent program has a button that says add torrent. Then you copy and paste that

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Look what I did a few days ago.
86kg bw 5'10

>>40302712
really not a fan of the high ass volume required on exercises before you progress to harder ones. you can progress to harder variants at like 3x8-15 range instead of doing 5x100 knee pushups before actual pushups.

How do I make my chest firmer with just bodyweight exercises at home?

I do a lot of pushups (including decline) but my chest just gets big and swollen, the shape doesn't improve like when you do dumbbell shit at the gym and it makes me sad

>>40309258

Having the "shape" is more about having a low bodyfat.

>>40309181
miring bro. i wanna get to at least this point.

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>>40309383

I can also do this.
I don't know anyone in my gym who can deadlift over 500lbs aswell as do a muscle up.

>>40309181
nice pullups.
Do you have a body picture tho? From that perspective and with clothes you look pretty dyel. (no offense, just wondering how you can look that slim with those stats)

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>>40309442

aye.
Its just the t-shirt probably.

>>40309454
audibly kek'd at the before

good shit anon

>>40309181
did you do any muscle up specific training? Or just (weighted) pullups and dips till you had the stregnth

>>40309710

I just did pullups as explosively as possible at the beginning of every workout. Aimed to get as high as possible. Kept trying til I was high enough to throw my elbows over the bar. Took me about a month of doing it every workout to get my first (which was at 205lbs bodyweight) using a leg kick. From there I reduced the leg kick bit by bit until getting my first strict one.
I can do 6-7 in a set with leg kick now, and 1 or 2 strict.
Never did any weighted pullups or dips.

>>40309773
cool, appreciate the response, imma work in explosive pullup work then
mirin the bar skills bro

>>40309809

No worries mate.
You'll get it! just keep at it.

>>40306002
fuck injuries dude
working on planches hurt my shoulder but im determined too lol
best of luck

where to progress after archbody and archbody rocks?

Why should I do bodyweight vs going to my university's free gym?

I'm new pls no bully

>>40305095
>>40305098
>>40305107
>>40305127
>>40305141

Saved all of these for future use. Thank you!

>>40311479
its more a preference thing tbqh. if you're only concerned with getting fuckin jacked brah, hit the gym. Bodyweight can still get you big, but'll take longer, building connective tissue to progress to harder variants of exercises and whatnot.
Lifting's focus is to move shit through space, bodyweight, you're moving yourself through space, so in my own personal opinion it's alot more fun. Especially once you start progressing through handstand pushups, planches, levers, muscle ups and stuff of that nature.
also you'll be alot more flexible and have better mobility overall compared to weightlifting just because the nature of your workouts.
plus you can be an asshole and showoff in public lol

honestly, it comes down to which you enjoy more, progressively picking up heavier shit, or doing a fuckton of bar/ring work

Why is exhaling during the push in a pushup so much harder than just waiting to exhale at the top of the push?

fuck me, gotta swallow my pride and take a week easy for my aching shoulder

bump

anyone got that infographic with progressions? I think it was a part of that convict conditioning.

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>>40312738
here's cc

honestly id recommend
foundation(in the op)
startbodyweight's routine,
http://www.startbodyweight.com/
r/bodyweightfitness' routine,
antranik's ppl,
http://antranik.org/bodyweight-training/
all over convict conditioning to be honest. not a fan of the progressions or the heavy ass volume. plus lack of skillwork.

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Yey, thread still up!

>>40305013
like I in another thread, it's both mentally and physically needed, if you follow the 15 rep (or any Foundations template) for 3 weeks you have increasing intensity and that 4th week is SO welcome, it's hard to explain, but I have got other people into working out (think 50y old+ with extra weight) and the only thing that keeps them going is that deload week "this week is deload, fucking nice anon"

>>40305052
that template was for dynamic movement, and no, not everything is 15rep, for example I am currently doing Pseudo Planche push ups and they are on 10rep template, there are also 60rep template, I do rows and curls and I follow 15rep template, it's fucking hard to get past 12reps, I tell you that. You can download Foundation to have all templates, in case you don't want I'll add 60s template, it's for static exercises (when you hold position)

>>40306002
damn anon, don't fuck with wrists, get them healed, I'm like a year or more away from tuck planche, but I'm getting there

>>40306017
doesn't have progression, just switch to Foundation, it's fun and awesome progression, if you think it's slow you can skip weeks

>>40308917
if you are using uTorrent, File>Add Torrent from URL
>>40309181
good work anon, now work on that form

>>40309454
always add height when you post weight, desu

>>40311262
That's Side Lever from Foundation, after rocks you need gymnastics equipment to progress, one of the reasons I don't do FL (next level is Arch Up's)


>>40311479
to add to >>40311595 I switched to BW after lifting for 4months, when you lift you have basic lifts: Squat, Deadlift, OHP and Bench in BW you have cool shit like Straddle Planche, Side Lever, Front Lever, Headstands etc. plus you don't need shit to show off in parties "h-hey guys I can squat 500lbs, w-watch me squat that hambeast"

>>40312020
because physics and muscles

>>40312096
aye, better week off than a few months

>>40313874
ty, bump

>>40313874
Template anon here, thanks senpai, u da real mvp

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>>40314176
thank you for the bump senpai

>>40314185
kind words, anon, just remember that you need to progress if you want to... progress

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>me earlier

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>>40314737
looks like sPL progression desu

>>40302323
Check 'em

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>>40314737
b u m p

My knee hurts like crazy when I do pistols on my left leg. I was able to do pistols before pretty easily on both legs, but I went on this long distance running binge and I think I messed something up. Anyways, hill sprints don't hurt my knee as much. Are hill sprints enough for legs in done 3x a week?

i just go to street workout park and do like 80 pullups in pyramid style then 30+ dips in one set
how do i progress from that to doing cool gymnastics stuff

>>40316417
>is X enough for Y
it depends on your goals etc. only you can say if it's enough or not

I would recommend for you to figure out what is wrong with your knee, running is not so good for knees, in general. Make sure you run with proper form at least, but really, get your knee checked out. If you just did a shit ton of runing maybe it's just overworked and needs some down time.

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>>40316487
progress from what? you just do some cardio and maintenance
I recommend Foundation, you can pick and choose the stuff you want to do from it and you can skip levels if you can perform movement for mastery.

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>tfw Big Guy™
>pullups and chinups are absolute hell
This is worse than any lifts I've ever done.

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>>40316581
eh, if you can row your weight, isn't that almost the same as chin up?

>>40302088
I do not want to hear meme aswers.
So here I go:
I am learning to do burpees. They're very difficult and I want to do them as cardio.
Are they perfect for rest days, or should they be something to do on workout days?

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>>40316739
what kind of meme response did you expect?
how are burpees difficult? perfect thing for rest days is resting

I have always wonder, are holding exercices like plank using muscles differently than others actives exercices like pushups? It is the same?

>>40316768
I am weak as hell and have balance problems.
I also want to do something else than running all day. So I thought of Burpees as a welcome alternative to increase my endurance.
Question is if it is a good thing to do burpees instead of jogging around in this cold weather

>>40316784
It's not. Static/holding type exercises are good for building endurance mostly.

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>>40316784
For muscles, no, weather you bend or keep arm straight uses the same muscles, the only difference is 'time under tension', when you are doing static movement some groups of muscles are under tension longer than when you do dynamic movement (hard to give examples in text)

>>40316793
joggin is only for legs, burpees also work your arms
if you want to do cardio inside, you can do bodyweight stuff with no rest

>>40316897
What about muscle growth?
Sorry for sounding like a baby that needs to be spoonfed, I just want to know.
Is it not detrimental, if I do burpees everyday till I drop?

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>>40316919
It is, you need to progress, sure at first you may see some strength increase, but eventually it will be just cardio
Just download Foundation and read the intro.

>>40309181
very nice job.

Hello /bwg/

I recently started to realize my body seems very imbalanced. My right lat is larger then my right lat, my right pec is larger then my left pec, and my right bicep is larger than my left bicep.

What can I do to fix this? I don't do any one sided exercises.

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>>40317363
It's actually common, how big is the difference? are you exercising with correct form?
What is odd, is that your right pec is larger than left one, normally it's the other way around, there are rare mutations when people have right on their right side, is your heart on the left?
It should balance out if you do compound movements with proper form

>>40317562
Wait my bad my left pec is larger that was my mistake. I believe I am using correct form, but my pecs look the same but when I feel them I notice a big difference. My lats look different and feel different as well. I can't flex the smaller muscle that well compared to the bigger muscle also.

I am going to have to work on my form more I guess.

>>40317664
>>40317562
my left arm muscles are just a bit smaller than the right, I'm able to tell only when i flex.

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>>40317947
if it bothers you then you need to work on your weak side, people won't be able to tell if you only 'feel' the difference but visually it's not noticeable

>like bodyweight
>like lifting

how/what can i incorporate into both?
ill probably fuck my lifts with stuff like HSPU

i just wan to have a huge dl while also being able to do a human flag

At 6'4 and 220 pounds, what do 10 pushups translate to in a bench press?

I don't have equipment.

>>40302323
CHECK 'EM

>>40318262
The people who all this crazy bodyweight shit do it by lifting.
You can't do a human flag without massive strength and you can't get huge strength with just body weight

Like, you can't curl a 5lb dumbbell a 1000 times and suddenly be able to curl 50lbs

Are most body weight fags lightweight manlets?

I'm tall and heavy and getting gainz from shit

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>>40318262
if you ignore the memer 40318328 (no YOU fuck you) DL is absolutely the one thing you can do along with BW, for back in higher levels you need gymnastics equipment. Personally I do rows and curls, since no pull up bar.

>>40318275
No idea

>>40318392
Olympic level gymnasts, yes

>>40318392

I'm 5,11/ 215 and I'm kinda doing it. I got a strict muscle up down and a 15 second handstand.

>>40318328
>you can't get huge strength with just body weight
You fundamentally misunderstand bodyweight training.

>>40318076
it doesn't really bother me, but i do tend to put more pressure on my left when doing push ups and or other arm exercise.

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>>40318464
don't feed the troll man
>>40318483
there's that push up variation, called archer push ups

>>40318501
I did not know this, I'll look this up now. Thank you.

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>>40318763
but it should even out eventually, senpai
unless, you have very pronounced size differences

>>40318780
it really isn't, sometimes i feel like its just in my head.

>>40318780
Do you guys really think this nig only does pushups and shit to get like this?
That he's never picked up a dumbbell or barbell before?

You're all delusional

So my gym is closed because of the snowstorm. How can I approximate SS workout b (squat, bench, pclean) in a dorm room? Which exercises will fill the role of those?

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>>40319060
None with proper form, unless none of those lifts exceed your bw in weight

40318921
2/10 almost replied

>>40318437
curls for back?
they work back?

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>>40319316
yes, if you failed elementary school reading lessons

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>>40302323

>>40316417
may or may not be related

my knee used to hurt during pistols, till I found out I was distributing my weight awkwardly. As in I was over pronating during the squat. Fixed form, pain hone

>>40316487
You have to practice the cool gymnast stuff

>>40318328
t. Idiot

you do a human flag by practicing a human flag. not by deadlifting lmao4pl8

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>>40320118
not to mention there is no lift that translates into dragon flag

>>40309809
The way I learned to do it, on the tricep pulldown machine with the straight bar, pull the bar from the top all the way through in the same motion you would use to do an actual muscle up. Eventually work up to your own bodyweight doing this motion and you'll know you have the strength to do an actual muscle up.

>>40317363
>>40317562
simular issue, except its just my right lat thats fuckin huge compared to my left. I feel dumb as hell for not realizing it sooner cause its a big difference.

Should i do some unilateral work, ie archer pullups but just to the left side

Or just continue my normal workout with much more care to correct form

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>>40320867
like I said to previous poster, if you visually have larger lat, then it's probably fucking up your posture, so you should try and correct it for now, if you just 'feel' it's larger then just correct your form

>>40318328

human flag isn't even that hard, it's the easiest of all the levers

>>40321186
cheers, thanks for the advice

>>40318328
Youre completely clueless about bodyweight training. Please never post anything related to a human flag again.

>>40318921
If you look closely in the pic it looks like he does iron crosses as well

>>40318921
you're right, probably does a few pullups too

>>40318921
not sure if troll or idiot, so im assuming both

you dont get huge benching 1pl8. you dont get huge doing normal pushups.
you work towards heavier lifts. likewise you progress to harder variants of bodyweight push exercises.

>>40321216
as someone who can do a back lever forever and can get a solid 5 second front lever your lying...

or i just suck at flags

>>40324003
honestly i think its whichever you devote the most time to practicing

>tfw stalling on front lever progress

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I do reddit's bodyweight recommended routine. I also skip the warmup planks. But still making slow progress and getting bigger. Am I going to make it?

>>40324598
the strength you build with the planks and hollow/archbodies really help with the more advanced stuff

but yes, we're all gonna make it bro

>>40325001
Yeah, moneys tight right now so i cant eat as much as usual. Skipping planks because i feel like they would be wasted at the moment.

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don't you die on me, you beautifull bastard

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>>40324003
human flag is sider lever, senpai
dragon flag is front lever

seems to be confused a lot

>>40325124
that's really lame excuse, you would burn extra what, 50calories doing them? I work my abs with 3 exercises

>>40324541
what are you stalling on, senpai?

>>40314211
Yeah, I'll give that template/program a shot, but for now I'm taking a week off. Just tried doing some pull ups an push ups again today and it was hell, I definitely need a rest.

Any tips on what to do during a rest week, since I never took one?

5'8, 145lb here. Just got done with my first bulk and cut. Am i at a good weight to start this kind of stuff?

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>>40326015
>Any tips on what to do during a rest week, since I never took one?
eh, rest? :3
if you realy want to do something, then work on your core or legs that does not involve your arms

>>40326078
you can start whenever you want, weight has nothing to do with it

>>40326103
Thanks for the tip, senpai. Was thinking of keeping up with the pistol squats and lying leg raises, just for the sake of doing something because I'm hyperactive and need to do shit, and my calisthenics routine is basically what keeps me in check. I understand a rest week is supposed to be for rest, but hey

I'm >>40302721 btw

>>40326103
>weight has nothing to do with it

So if I've got no strength and i was 200lbs, is be able to lift my entire body weight in a pull up day 1 huh

You're stupid

>>40326158
a skelly doesn't have the strength to do a pullup on day 1 either. Weightlifters who don't practice pullups have trouble with them too.

I dont think you're in a position to call other people stupid.

>>40326203
>>40326158
I think what >>40326103 meant is that your current weight is no excuse/doesn't matter shit to not start working out. Obviously start with the beginner stuff, don't go attempting a one arm pull up on day one, whether you're Mr. Skeletal, a fat fuck or normal weight, chances are you'll fuck up.

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>>40326149
Yea, when I fucked up my right arm all I did was core workouts for 6months

>tfw still no visible abs
Rem is my witness I will get those fuckers to show one day

>>40326158
>never exercised in his life
>wants to do a pull up
nigga you cray cray, pull up is level 8 in Rope Climb (each level takes 12 weeks)

>>40326241
I think he is the one who tried to squat his body weight weight on the bar on his first day, kek

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m a d m a n

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>>40326646
something to work foward, desu

>>40326646
Fuck bros how does he do this type of shit? Ive been following his ig for a while and he makes it look easy.

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>>40327258
yea, bw shit looks easy until you try it

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>>40327258
four finger straddle planche on a kettlebell
monster

I'm currently working GreySkull and I'm interested in calisthenic routines.

Would working one in on my off days be too much frequency? Planning on doing so when i begin my cut

>>40327452
Off days are for resting, BW is the same as lifting (stress on your body), you will just snap your ship up, senpai.
Unless you work different muscles.

>>40327452
dont work in a whole bodyweight routine on top of greyskull lol.
Do you mean you want to add like pullup, handstand pushup, etc progressions?
or add in skill work like planches and levers?

also article-
http://www.eatmoveimprove.com/2012/04/integrating-bodyweight-and-barbell-training/

>>40327493
Okay dude got it, but would working a routine into GreySkull work? Looking for a balance between flexibility and strength now I'm a bit more advanced

For example:
GreySkull day one would be
Bench 3x5
Pull up 3x5 (weighted)
Squat 3x5

What could I add to help with flexibility?

>>40327536
Basically senpai,

Anything to help with my balance and flexibility. So if I fall down a cliff face I can actually pull myself up

>>40327550
i think i recall someone saying to add (weighted) pullups to your press day and (weighted) dips to your bench day
maybe do some L-sits for your core and flexibility gains
starting stretch is always good too
http://phraktured.net/starting-stretching.html

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>>40327545
you can add mobility from Foundation, for the specific movements, since you only do one variation (bench, pull up and squat) you could work your way through mobility for those movements
>bench is Straddle Planche
>pull ups are Rope Climb
>squats are Single Leg Squats
you would progress mobility as if you would if you kept progressing in those movements strenght wise.
But for quite a few of mobility exercises you need gymnastics equipment (ladder on the wall, no idea how it's called)
Pic related would be your first mobility exercise for pull ups

>>40327598
>(weighted) pullups to your press day
>(weighted) dips to your bench day
isn't press day and bench day same shit? triceps work out, so adding dips is detrimental, weighted pull ups is a good idea if you do not do rows
L-sits also work your triceps, so again, detrimental.

Just to clearify, BW stuff will give you control on balance, but for flexibility you need to do mobility exercises.

>>40327669
press is overhead press
Just relaying info I heard about the topic
I never really felt l sits to be too taxing for my arms, only core. reccomended them mostly for fun lol

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>>40327704
I know, but it works triceps like bench

>>40327747
fair enough

Thanks for the replies guys, got a lot more help than any other qtddtot threads on here

Peace dudes

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>>40327948
No problem senpai, mostly the only person replying, though.

>>40327988
I'd say there was 2-3 of us constantly contributing here

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>>40328253
yea, quality responses, though

>>40328521
Fair enough. I'm fairly new to bw/calisthenics, been at ir seriously only for 4-5 months, but still contribute what I can. Good to see when these threads are active

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>>40328531
It's all good good

>>40318275
If I remember correctly, a standard push up is about 65-70% of your bodyweight. Try a plank with your hands on some scales?

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>>40329799
If you read the post correctly, he just wanted estat to brag on internet

do you guys know a good routine with rings?I'm switching back to rings when the winter is over

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>1 year BW training
>still DYEL as fuck

It gets better right? Still making good progress but I wish I looked better

>>40330651
yeah 2 more years and you'll look like you've been training a year in the gym

>>40330681
I love doing my BW stuff at home but the results just aren't there. Maybe I'll get a gym membership soon

>>40330746
where are you at in terms of exercises? can you do handstand push ups and weighted dips?

>>40330792
Weighted dips I'm at 25 pounds at 165lbs BW, can only do wall handstand push ups though. I've been working a lot on my handstand lately so that I can move to real handstand push ups

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>>40330651
Are you gaining weight or losing?
If you are doing it for aesthetics, maybe in another 5years you will look somewhat better.

>>40331039
At this point I'm not so sure. Should I cut some of the fat I have? I bulked too hard at first and put on too much weight quickly I think.

>>40330817
just go to the gym if your goal is to get stronger and look aesthetic. I've been doing bodyweight for over 2 years and still am very weak compared to gym folks. also, you should lose some weight, you look very bloated

>>40331090
Yeah I think I will cut a bit on weight. I'm not expecting to get a great physique like Arnold or anything, I just want to look healthy and have a bit of definition if possible. How long do you think I should cut? Thanks for the help btw

>>40302323
CHECK 'EM

>>40302323

CHECKEM

>>40331074
yea happened to me too, after being hungry skeleton for nearly 30years
What is your height? My advice, look up your height fighters and see what weight they are at, because they usually have low bf% unless they are in the heaviest division

http://www.kokfights.com/fighters.html
looks like a good place

so for example I am 6'3" and to look 'big' I would have to be at least 220 but I decided to stay at 200

so when you find a similar height fighter look at his physique and weight for comparison to find your goal weight

>>40332094
kek, just wanted to share that i started working out cause i liked fighters bodies.
autistic as fuck, but it got me working out and eating good for a year now

>>40332094
I'm 5'11 and it seems like 170 is a good weight. I'm at 165 but I obviously have much bodyfat than them... Don't know if I should keep bulking until I can cut to a lean 170 or cut now and bulk more slowly to 170

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>>40332133
doesn't matter what got you motivated, anon, what matters is that you strive for something

>>40332210
if you bulk up, bw stuff will be harder to do for a while, so you may need to go back in progression, personally I find this 'bulk/cut' cycle garbage, I am just maintaining my weight

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Hey, I'm pretty skinny and jump rope every day, not for cardio, but just because I find it fun, so I've got visible abs and all that, but I'm pretty weak, how can I get stronger without being bulky?
what routine do you guys recommend?
any advice would be helpful.

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hey kids so im a novice lifter and decided to test the waters of body weight lifting to see if its right for me.
Can someone point me in the right direction for a beginner body weight routine?

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>>40333083
it takes a conscious effort to "get bulky". You dont just accidentally get fuckin ripped.

if you want to get into working out though i'd recommend foundation, torrent in the OP, or r/bodyweightfitness' reccomended routine, pic related.

>>40333193
refer to >>40333251
foundation is focused toward achieving levers, planches, manna, rope climb etc
r/bodyweightfitness' routine is more just pullups/dips/pushups/row/single leg squat progressions + some skillwork

both have beginner level work onwards

>>40302088
>2016 Olympics highlights

the shit they do is fucking unreal

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>>40333251
I've looked around and I've found a few similar routines, which one would you recomend, or which aspects from which can I meld together for best results? I like the anciliary positions from startbodyweight.com, and this one looks pretty good too, which should I go for?

>>40334262
honestly your pic, r/bodyweightfitness, and startbodyweight are all essentially the same routine

I like the warmup from the r/bodyweightfitness routine alot. other than that its all pullup, row, pushup, and single leg squat progressions. Take your pick of either handstandpushups or dips.
all the progressions are essentially similar too.
the anciliary positions from startbodyweight are good goals to work towards
the conditioning+stretching from your pic related is good too. also the rep scheme is alright

>>40334356
thanks a bunch.
Should I make any changes to my diet?

>>40334550
Thats on you, eat big to get bigger. Eat at a deficit to lose weight.
But yea, eating healthier is always better

>>40334569
thanks again dude!

>>40334262
yo what would happen if I do this every day?

>>40334775
you'll be fine for a bit, but eventually you'll either be too tired to maximize each workout, or risk overuse injuries to your shoulders or elbow tendinitis or stuff like that
rest days are important m80

>>40334808
so whats the best routine then?
Workout one day, rest two, etc.
or every day unless you are really sore?

>>40302323
CHECK 'EM

>>40334859
3/4 times a week, rest days in between workouts
Or you can split push pull legs and do one everyday

>>40335007
cheers

If I workout once every 2 days, when should I do cardio, before, after, during, or on a different day?

>>40335699
Thats really up to you, the two shouldnt conflict with each other.
But generally you want to do whichever is a higher priority earlier, so you have the most energy for it.
Different days is probably most time efficient though so you're not just doing a huge chunk of working out.
So, whichever works best into your schedule i'd say

Any good body weight exercises for a bulged lower disc in back...

>>40336138
Superman and cat stretch will help with that.
Also planks, bridges and any and all stretches and static strengthening movements are your friend.

>>40336171
Thank you, do you think I can gain any muscle through push ups with my bulged disc or should I rest. It's been off and on over the past 5 months.

>>40330651
>>40302088
Generally for anyone struggling to gain size with calisthenics the best thing ti do is adding weighted chin upsand dips into training.
Also dont just skim through proession like its a game. Make sure to master every move before moving on. Doing 5 reps of something doesnt qualify for mastering. You can still get a workout by doing sets of 10, 12 and even 15.
Also many people forget that calisthenics is also called street"workout" not street"im gonna learn a bunch of tricks and move on once i can get a video of me doing something for a few reps"

>>40330651
Not gonna lie bro, you just look kinda fat. Can tell you have muscles but the layer of doughy-ness makes you look more dyel

>>40336185
You can try, but start and progress slowly so you dont aggrivate your back.
You might also want to incorporate some body rows or pullups too so you dont develop a push balance on top of that

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>>40333083
to get bulky you need to gain weight

>>40333193
Foundation in op can be done by kids and midlle aged people who never worked out before

>>40334262
you should do the one that gives you the things you want, I chose Foundation because I want to do shit like Straddle Planche and Levers and shit
No matter what routine you choose, remember two things:
>Progression
>Rest/Deload

>>40334550
if you get enough protein now, then no, if you notice your recovery is stalling, get more protein, if you notice you lack energy to finish your work out, eat some carbs before work out (I need to eat 1h before, any closer and I feel too full to work out)

>>40334859
you can work out 5 days a week (weekends are for rest) according to Foundation, but your routine changes a lot depending on how many days you want to be active a week

>is amazed thread still alive
feelsgoodbrehs

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Found some cool shit I might add to OP

https://www.youtube.com/watch?v=aZjljqReu1I

https://www.youtube.com/watch?v=mUMoD-5P_Bo

https://www.youtube.com/watch?v=g_xW6eQMkns

https://www.youtube.com/watch?v=pIv-gcCnzys

>>40337148
black dude in the green shirt in that last vid gets some straight up stupid ridiculous air omg

>>40309773
what you are doing seems pretty strict to me for a bar muscle up.. you mean you can do them even stricter .. at 86kg ? !

Hey /bwg/, I'm thinking of buying a set of wooden rings (currently working out with plastic ones).

A dude at the park was using them so I tried them out and god, the false grip is so much easier. Will they help my progress?

whats the best way to isolate bicep? i feel like my biceps are my limiting factor in completing chin ups and pull ups.

>>40337011
Yeah seems to be the popular opinion I'm getting. I probably bulked way too hard because getting out of aushwitz mode was my priority. I'm gonna recalculate my diet and work towards losing some BF%. It might even make it easier to progress through my BW workout

>>40302323
Check 'em brah

do gymnasts ever do weight training or is it all bodyweight?

>>40330651
Was interested in doing a bodyweight only routine, now after seeing this pudgy manlet I'm pretty sure I'm just gonna join a gym.

Thanks.

How do I start? Please help a newfag out.

>>40338495
Well you could always resort to curls! Preacher curls tend to hit the forearms too, they really helped with my pullups.

Also, you could do them with an elastic band

>>40338689
All I know is that that at least for their iron cross movements, they have a specific machine

how low should I go on ring dips?

>>40339476
Some say the full way, I got just below 90 degrees .

>>40339518
90° between forearm and arm?

What are the best exercises to get big with BW?

I am aware of all the routine and progressions, and I am doing a few variations of them.

But I just want to know if the are some exercises that I can focus to get big in my upper body? All I have right now is a pull up bar and I cant go to the gym

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>>40338495
close grip pull ups

>>40339172
read the sticky then do Foundation

>>40339109
aayyy

>>40339476
Foundation Rings book for reference

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>>40339791
low reps high weight, so you will need to add weight somehow

>>40339808
So I should put something heavy in a backpack and do some push ups and pull ups?

>>40337022
Hey thanks for your advice. I plan on doing pull ups push ups and dips. That superman stretch made my back pop and I think it's gonna help. Thank you

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>>40340251
dips are harder version of push ups, no point in doing both

>>40339815
yea, sure

>>40340382
> dips are harder version of push ups
Well I have to disagree with you, they tend to hit the triceps a lot more than pushups do + they help with shoulder mobility!

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>>40340723
but you just agreed with me..

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>>40305127
>>40305141
>Standing in front of a DOVES Graff piece..

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>>40309454
Holy crap..
>he's gonna make it..
>SunovabitchArnold&Blackiehandmuscleshake.gif

>>40309454
damn how long did all this progress take total

>>40339791
It also helps to slow down every rep to increase time under tension. The more tension you put on your muscles, the bigger they'll get. A standard rep consisting of 2s down, 1s rest, 2s up is good, but try something like 2s down, 1s rest, 5s up for maximizing muscle mass gains.
Bit of a meme author, but Paul Wade (Convict Conditioning) wrote a book called C-Mass where he talks in depth about what you're asking.

>>40341806
I'm not American nor familiar with graff culture, so what do you mean by that?

>>40309181
This looks stupid and impressive at the same time. What is your bf% senpai?

>>40309181
kek, i saw you fail that last muscle up rep

jk, impressive work dude

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bump

Can anyone help me out with posture for doing dips? I can do quite a few bench dips with feet elevated, but whenever I try to do proper dips on parallel bars, I struggle to get more than 3 reps. It feels really awkward and I can't really lower my body moving my arms, it's weird to explain.

>>40343209
bench dips don't really transfer well to p bar dips. bench dips are basically all triceps along with the fact that your legs are supported. P bar dips are triceps and chest and you're pushing your entire bodyweight against gravity. They're pretty much different exercises

Do as many p bar dips as you can, then do sets of negatives. Then phase out doing negatives when you can do enough real dips

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>>40343209
according to foundation, to transfer from bench dips to parallel bar dips you need to do negative p-bar dips first

Here is what it says about negatives:
Focus Point: Mastery =
1) A single repetition is compromised
of a 10 second descent,
thus each set contains 50 seconds
totaI time under tension

>>40340723
They also hit the chest and deltoids harder as well

>>40309454
did you just do bodyweight or did you lift as well?

>>40346491
is planche really that easy for him or does he just make it look easy?

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>>40348704
@workoutslava

i think he's been doing it since he was tiny

Hi there /bwg/

Just a quick question. I suck at pull-ups and always sucked at pull-ups. My dips and push-ups are fine tho.

So, how to improve on pull-ups ? Thank you.

>>40348817
Do more pull ups and pulling exercises in general. More so than your pushing exercises since you seem to have developed your pushing strength much more.

>>40348831

Okay, I was expecting such a basic answer. I thought to myself : "Yeah bruh, if you want to progress in pull-ups, just do more pull-ups".

Oh well, at least it's not complicated and it seems to have nothing to do with the limits of my body.

Thanks mate, carry on and have a good day !

>>40348817
What that dude said
If you have somewwhere to do inverted rows, they transfer well to pullups well
Negative pullups too if you cant do many real ones

New thread
>>40345051
>>40345051
>>40345051

>SHEIKO & DIETMAR PROGRAMS

Sheiko Programs:

>Beginner (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/

>Intermediate Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/

>Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/

>Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/

>Advanced Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/

>Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/

>Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/

>Elite Large Load
https://docs.google.com/spreadsheets/d/1ylP5us2vjisEHK4KgMSZoDT7AREc4Ok3cudKy-wWObk/

Dietmar Programs (translated by c’’,)):

>Guide for competitive programs:
https://drive.google.com/file/d/0BzE9F9Z7GkwLSHl5UWt2Z09LVE0/view?ths=true

>New to competitions:
https://docs.google.com/spreadsheets/d/176C50p67VaRiFYuDqGctTVRbgXcvejVea4GrZDg4RmA/

>Veteran competitive:
https://docs.google.com/spreadsheets/d/197wVbzGyE5MWvP1KB4u6rsJX30uAmgeVxJvTV74sVc8/

>Guide for volume program:
https://drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/view?ths=true

>Volume program:
https://docs.google.com/spreadsheets/d/1YbmVOCBKbY8bDOVjO5lNThwKOkthaHi1sX0o6PsixJc/

>Volume program: (by Haugen)
https://docs.google.com/spreadsheets/d/1BWu8oSQ9htB91Yjo6pP5XX8qrk-mbUNax_rvEcEf4H8/

>>40304869
hey, I read the foundationOne and think to implement it in my bodyweight programm. But how do you use those templates? Do you always start from week one? even when you could from week 10?

>>40302323
trips

alright /bwg/ give it to me straight

This is progress after going from 245 lbs to 173 lbs today. I didn't lift for a while during cutting so I ended up a 173 lbs skelly/skinnyfat at 6'0

I primarily want to make bodyweight my go to exercising and generally achieve a lean muscular physique as my end goal

I was going cut till i was full low bf% skelly and go from there with a bulk but after seeing this anons >>40309454 pics I'm thinking I may have to just say fuck it and finally go on a bulk till like 200 lbs and then cut again

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>>40351557
forgot pic

>>40351557
Just eat a bit more than you would normally eat and you'll gradually build more muscle (as you gradually eat more) without getting fat. Bulking/cutting is for people who can't control themselves.

>>40351705
so maybe eat around or slightly above TDEE like 100 calories?

Which handstand hand position is the best for mastering it?

how do you guys usually warm up?

>>40352153
I usually warm up with stretching and core work

>>40352153
10 minutes of stretching, then some jumping jacks to get the blood flowing and then a couple sets of a few reps of strict form pushups.

>>40352153
Search in youtube calisthenics movement warm up

>>40352153
>>40352153
Couple of minutes jumping rope, 50 jacks, 10 arm circles each direction, 10 leg lunges per leg, 10 wrist rolls each side, 10 kicks and 10 side kicks each leg
Usually takes me around 8-10 minutes to do, but gets me nice and warmed up and ready to go

>>40352153
10 pull ups, 10 dips, 10 leg raises and 10 jump squats.

>>40350874
Start where where you can

>>40352153
Resistance band work

>>40302323
CHECK 'EM

>>40357825
Great picture

>>40352061
???

>>40302088
In addition to a 3x a week full body routine, can I do core holds every day?

Shooting for that 6 pack but thinking maybe my abs might need more time to recover?

>>40358269
ab work is fine everyday
6 pack is mostly diet tho

Push ups every other day or every two days?

Really just wanna get good at push ups

>>40358290
Do greasing the groove.

>>40358290
everyday low intensity, every other day high intensity

honestly though, you should balance out doing pushups with inverted rows (or pullups) or you risk developing imbalances from only doing push work.

>>40327258
who is this guy?

>>40359343
His ig name is workout slava

>>40359720
cheers

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>>40348845
If you can do 3x3 pull ups, then just follow 15rep mastery from foundation, if you can not do even 3 pull ups in a row, then you have to do negative pull ups (10s descent)

>>40350874
If you did read the intro in the book you would know the answer, senpai. Just because you are lazy:
No, if you never done any of related exercised, you do 'test' for mastery, example you take level 1 movement and try to do the mastery for it, if you succeed, try the next level etc. until you fail to do mastery, then depending on the point where you failed, you pick a certain week as a starting point, I would suggest if you fail mastery to test for weeks 3 and 7. If you fail for example week 7 but do week 3, just start from week 5

>>40352019
no, more like 500, if you feel like your waist if getting fatter, just cut back on the cals

>>40352061
Foundation Handstand book

>>40352153
I do modified https://www.youtube.com/watch?v=GhFIcuukQ2c

>>40358269
>tfw never had ab doms
some anon claimed he did and it was amazing, I do ab work 4days a week, never had doms

>>40358290
I do two days of dynamic and another two days of static triceps work


>tfw thread survived the weekend
achievement unlocked?

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h-how about a b-bump

>>40361425
Alright, so somewhat of a stupid question but just to keep the thread alive.

So after taking your advice from earlier posts in regards to rest for my stalling push ups and pull ups, I'm on day 4 of a rest week, planning on starting back again with both my calisthenics and cardio training next Friday. Thing is, I'm fucking losing it. I'm anxious and feel the need to keep going and doing shit. I'm doing an hour of stretching and mobility exercises both to help my muscles recover a bit and to do something because I really can't stand not doing any physical work.

How do you guys cope with this? Or do you do some light stuff during rest periods in order not to lose your mind?

>inb4 get busy with other stuff
I am, my schedule is pretty full, but I find it harder to concentrate on my studies and other stuff if I don't do some physical work beforehand. Halp pls

>>40302323
CHECK 'EM

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>>40361454
Eh, a little miscommunication, perhaps? If I ever said 'rest weeks' I ment deload weeks, althought I fucked up my shoulder doing mobility exercise so this week I am not doing anything shoulder related.

Rest days = sit on your ass and watch a movie
Deload week = lower intensity workout

>>40304869 is a template with deload week, for example

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>>40361454
to add, I think we were talking about rests between sets, no?

okay i always do dips and various pullups
i can do thousands of them by now
what would be the next step.
handstand pushups ? front lever rows? planche pushups?

i dont train legs because im autistic and like to pretend im ninja and when i go for a jog i jump over benches or some other things and my legs got big from that

and i do l-sits sometimes for core

so yeah give me some good reccomendation for progression from dips/pullups

>>40361654
>>40361666
No, I meant rest days. I'm the anon who was stalling on pull ups and push ups after 4 months of working out 3 days a week plus 2 days of cardio. I misunderstood you though, so I'll start doing some lighter stuff this week instead of the usual routine.

Mainly misunderstood you because I've heard people talk about "rest weeks" every 3-4 months to avoid plateaus and giving your muscles a bit extra time to recover and keep progressing over time without stalling

>>40361692
>i dont train legs because im autistic and like to pretend im ninja and when i go for a jog i jump over benches or some other things and my legs got big from that

Lmao

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>>40361697
If you can do 3x3 you can use the 15rep progression, I honestly haven't failed to progress with it, yet.

>>40361692
advanced pull ups start in foundation two and beyond
after dips comes parrallel bar dips, if you have the P-bar for it, if not then your only option is to add weight to your dips

If you are doing only those two things, perhaps look into Foundation for some more variation?

I like the structure of Foundation exercises (pic related), I mean it has everything you would want to try, with a shitloads of variations, but for some you need gymnastics equipment (like Parallel bars)

I'm not on dips level yet myself, but to progress beyond them I would need P-bar, which is not an option for home gym, I was thinking of making parallettes out of PVC and then do something like L-sit dips

>>40361729
Thanks for the tip. What are your thoughts on that 1-week-off-every-3/4-months strategy? You seem quite knowledgeable, is it broscience or could be legit?

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>>40361692
iron cross on a bridge

learn to muscle up, hspu, levers, planche
progress that l sit to a manna

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>>40361745
Lifting weights is different, imho, but I fuck up my shit too often, one Foundation level is supposed to take 3months, I did two levels in 6months each, I always seem to fuck up my shit from mobility exercises, though. Having shitty health does not help either.

The only way to know if something is broscience or not, is to test for yourself. The old argument of 'low reps vs high reps' for bigger muscles seem to be related to biology so 'genetics' come into play, some people get bigger from low reps some from high reps, personally I'm following Foundation 15rep mastery for my rows and curls, when I was doing low rep high weight I was lacking stamina in everyday activities. From 'functional' perspective I prefer stamina over burst strength, there is hardly any stuff that weight more than me(90kgs/200lbs) that I would need to move around, more often I have to carry shit that is 10-20kgs for long distance.

tl;dr ? then the shit is no relevant to you

>>40361858
No. Need for tldr at all, anon. Thanks a lot for your input. Out of curiosity I tried doing some frog stands and parallel bar pull ups today (3x5, not much) and I feel like these days of rest have invigorated my arms, as they felt easier than earlier last week when I was struggling with my usual routine. Will go on with a week of rest until Friday morning and then see how I do, then decide whether a week off is too much or not for when feeling like stalling.

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>>40362407
Only put tl;dr as it seemed like a wall of text and in case someone else might read it.

Rest time differs from person to person, also depends on your diet and sleep pattern. If you never deloaded then the rest week could be better, but in future if you hate to do nothing for a week, deload week is the way to go.

>>40362508
Sounds about right. Been reading Foundation One over the last few days, think I'll start shifting my current progress routine to that one.

Sleep is good, usually 8-9 hours of good quality. Diet as well, try to balance evrything and aim for a bit of caloric surplus and high protein in order to gain weight (currently I'm 1.80m, 63kg at 6%bf, aiming to get closer to 70kg).

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>>40362531
>sub 10%bf
what are you using?

For sleep pattern I mean when you go to sleep and when you wake up, the amount of time is not that relevant, also more than 8hours of sleep are not that good, health wise.

Foundation has like 4 pages of text to read, everyone thinks it's a 'book' for some reason...

>>40362621
>what are you using?
An anorexic father who passed his genes on to me, and 18 years of doing literally no physical activity and 4 years of malnourished vegetarian phase. Used to weigh 45kg 2 years ago, but since then I started hiking and running, plus late last year calisthenics and I've put up 23kg over the last 2 years. Now I just look after my diet and exercise as not to let my bf go further up. Might as well make the best of what I got.

>I mean when you go to sleep and when you wake up
Usually between 10.30-11.30pm and get up between 7-7.45am depending on my daily schedule

As for taking my time reading Foundation, I just go over the same part at least 5 times reading everything carefully and looking at the illustrations in order to make sure I got it all right and I won't fuck up when try to apply it.

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>>40362654
I mean, I don't think you could maintain sub 10% bf naturally while gaining weight, there was a discussion on /fit/ about it some years ago and it was agreed upon than natty you won't hit sub 10% BF, unless you measured your BF with medical grade equipment.

Ideally you want to sleep between 6 and 8 hours, this is related to general health.

>>40362708
Mmmm then I might have miscalculated it somehow. Either way, it will be really low, I'm quite lean and like I said, with my background there's no much fat around me. Will recheck today, now you got me curious.

And I usually need 8 hours, not more not less. Seems to be the point where I'm well rested and feel better all around.

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>>40362730
People severely miscalculate bf%, as far as I know the most accurate measurement tool is pic related, I have access to one of those, I measured min for giggle when I was around 180lbs (6'3") and it was 16 or 17% even though I was skinny stick

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>>40362797
bah fat fingers

more accurate would be
>something similar to pic related
it has to have sensors on feet (so you have to be bare foot) and a handle to hold in your hands

>>40362797
>>40362816
Never seen that thing before. Will ask in my pharmacy to see if they have one, where I live pharmacies have all these weight measuring machines, so probably they do

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>>40362864
Nutritionists usually have those.