/bwg/ - BodyWeight General

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>>40372400

what are your favorite ab workouts, /bwg/?

planks get boring pretty fast

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>>40372476
Manna, obviously
Also, if you don't progress ....

>>40372476
Hanging leg raises and pike situps.

>>40372476
working on my dragon flags and v-sits atm

dragon press as a longer term goal

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>>40372498
pike situps (V sit ups from Foundation) is in Manna progression

>>40372539
dragon press looks similar to front lever, just without the P-bar

>>40372496
*BBRRAAAAAAAPPPPPP*

Halfway through my routine as this goes up. How do you get psyched up to do L sits? I always end up trying to put it off

>>40372579
my initial hatred of it made me want to make it easier to do

can now hold an L sit for like a minute and a V sit for a few seconds

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>>40372591
b-but V sit up is dynamic exercise, senpai
>>40372579
just do it first to get over with it

>>40372647
Im sure holding it like an l sit is fine

>>40372400

after hurting myself with compound lifts , i think i want to do this stuff instead

>>40372666
Satan agrees

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>>40372666
But if you do static ab work, why do more static ab work?

>>40372687
Similar story to me, was snapping my shit too much while lifting, not like I fuck my shit up less nowadays.
sadfrogfeelsbadman

>>40372400
whats the planche progression in foundation look like?
like tuck, one leg tuck, straddle, full?

You guys want to see my routine ?

>>40372744


yes

>>40372782
A
Pelicans 5x2
Reverse grip dumbell press 3x5
Bench 3x5
Japanese presses with DB 3x10
Handstand work 3x60 seconds
Back extensions 3x10
Decline crunches 3x10
Jefferson curl 3x5
Side bends 3x10

DayB
Power clean 5x3
False grip pull-ups 3x5
Squat 3x5
Rows 3x5
Leg raises 3x10
Gloot back bridge 3x10
Planks 3x60 seconds

2x a week

>>40372821
>Gloot back bridge 3x10

i dont know why this made me kek so hard

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>>40372732
tuck planche is like, levle 8 I believe

Since I feel like it, here is full progression to Straddle Planche (you go past it afterwards)
>Scapular Shrug
>Forearm Plank
>Plank
>Single Arm Plank
>Planche Lean
>Elevated Planche Lean
That's for book one, then in book two
>Elevated Planche Bounce
>Frog Stand
>Advanced Frog Stand
>Tuck Planche
>Open Planche
>Open Planche single leg extension
>Bent Arm Straddle Planche
>Open Planche Double leg extension
then you lower your face to the ground more (change angle)
>1/2 (I believe it reads as 'half') Straddle Planche
>1/2 sPL single leg extension
>1/2 sPL double leg extension
>Scissoring sPL
>Straddle Planche

Each line is a level, which is 3months period of progression, I think total is 17 exercises so 51months total or 4years3months


>>40372821
where is the progression?

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>>40372850
total was 19 it seems, so 4years 9months total to complete Foundation series of sPL

>>40372850
oh snap, thanks for writing that all out
just through meandering my way through bodyweight stuff im at advanced frog stands

hopefully i can get a straddle planche in a few years lmao

>>40372476
Other anons already mentioned them, but hanging leg raises and dragonflags. I also like L-sits.
If you struggle with hanging leg raises, try doing hanging knee raises instead.

>>40372496
Fuck, I find it hard to even do frog stands, I can't imagine even doing this type of shit.

>>40372579
At first I hated them because of a weak core, but as I progressed over a couple of months, they became one of my favourite exercises. It's mostly about forcing yourself to do them until you learn to like them.

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>>40372880
If you are feeling confident you can skip some progression, just need that wrist mobility in the end
I'm doing pseudo planche push ups for HBP and I feel like I will smash my face on the floor any time while descending, makes you look week as fuck, but I'm progressing so feelsgoodsenpai

>>40372850

For what specifically ?

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>>40373257
for your routine

>>40372400
>www.kitlaughlin.com/docs/wrist-mobility_bodyline-exercises_handstands.pdf
it's a 404 link broskis

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>>40373335
Thanks for letting me know, will remove.
As a supplement, Foundation Handstand One has wrist stretching in it.

If I'm doing pull-ups at home, what can I do once pull-ups are too easy? There's no room vertically above the bar to do muscle ups, but I have a lot of horizontal space.

>>40373454
archer pullups
work on a one arm chin/pullup progression

learn to front lever for kicks

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>>40373454
Everything is in Foundation under Rope Climb.
After you can do 5x5r pull ups, progression is as follows:
>L-Chin up
>L-Pull Up
>Bulgarian Pull up (will need rings starting form here, you can hang them from your pull up bar)
>Bulgarian L Pull up
>Wide Grip Pull up
>Wide Grip behind the neck pull up
That's it from book two, there, last one that doesn't require more head room is
>Wide Grip L Pull up

>>40373333

Ok?

Pelicans
Handstands
False grip pull-ups
Leg raises

Are all movements that have progressions

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>>40373679
I don't see it in your routine, unless you posted this weeks routine, which is mute point...

>>40373730

What's to know ? Once I build the volume I'll move on to these next progressions

Pelicans 5x5 ----> Negative hefesto or
Hefesto

Free stand handstand 3x60s -----> 5x60s ------> Paralette handstand

False grips pull-ups 3x5 ----->5x5 ------> weighted 3x5 false grip pull-ups

Legraises 3x10 ------> weighted leg raises 3x10

Main goals desu are as follows

Japanese handstand
Inverted muscle-up
Slow muscle up


Maybe
Front lever
Front lever pull-ups
Press handstand
One arm handstand

>>40372821
how'd you decide to split your days?
is it just push first day then pull/legs the second?

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>>40373792
A good routine has progression, any that doesn't is shit tier.
If you post routine, post progression.

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happy feb 14th

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>>40374114

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Bump up the Jump

A question about dips.

I do them on rings (that is all I have) and am able to do RTO and Bulgarian one quite comfortably.
I'm thinking of progressing to L-sit ones but when trying it feels way to difficult.
I'm pretty sure that's because my ring L-sit is shit.
I have also trained weighted ones but I feel like they will end up fucking my shit up (that may very well just be my form deteriorating because of the load but my right shoulder has always been kind of tricky and I don't want to mess it up).

Do you think I should train my rings L-sit and in parallel continue doing dips (weighted) and then later on integrating the two ?
Or would you rather advice me to train L-sit dips, starting with tucked ones and progressing torwards full ones ?

>>40376278
Try archer dips

>>40373813
Yeah you got it. I was doing upper lower before, but hopefully this will be less taxing.

>>40373938

Ok let me write out all the progressions on everything I'm doing.

Kneeling push-up
Push up
Deep rom push up
Neutral Ring push-up
45degree ring push-up
Rto ring push up
Deep rto push up

Prequisites that are optional before you move on

Back lever masterly 60 seconds
False grip pull-ups for 3x10


Negative pelicans
Pelicans

Bent arm Pelican flys or negative Hifesto

Hifesto or pelican flys

??????
Negative inverted muscle up
Inverted muscle up

Should I of wrote this who thing for one movement ? Really?

Anywho it's more theory than actual practice, I'm doing negative pelicans right now for 5x2 going to move to 5x5 eventually then I'll see what's next. I'm
Using reverse grip press/flash grip dumbell curls as accessory work.

>>40375292
Hey man, I checked the Foundation pdfs on the OP and they just look too technical/elaborate. For people who want to train gymnastics I can see how it could be useful, but what about if you're just interested in calisthenics as a way to gain strength, keep fit and learn some of the cool shit like human flags and levers?

>>40377529
You can always use the other programs in the OP if you think Foundation is too technical. The cool shit like levers do require the technical work though

>>40377584
Maybe technical wasn't the right term. What I mean is I don't get all these long ass progressions with so many exercises, most of which don't look to different from the previous one. Also, the first few weeks of the mastery program are kind of ridiculous? 3 sets of 2 reps? If you're an absolute beginner to overall fitness, I can see how that makes sense, but what if you've already been doing stuff like running, pull ups, one leg squats and others for quite some time? Can you just start at week 6 or something?

>>40377584
>>40377631
Also why spend 12 weeks doing just 3 exercises? Wouldn't it be more efficient to train different/more exercises over that time span?

Can anyone recommend me some mobility exercises?
I train cardio, strength, flexibility and balanced through calisthenics and stretching, but I think some mobility exercises are the only thing I'm missing to have a wholesome training program.

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What's the best pull-up/chin-up progression program for noobs out there? I can do like 3 chin ups. SS starts at 3x5 but how do I get there?

>>40377991
The Recon Ron program is what a lot of people that I know used to get their pull-ups/chin-ups numbers up

http://webpages.charter.net/bert/reconron.html

>>40378190
>starts at 6 reps
ree
Should I just do Scooby's or it's a meme?
http://scoobysworkshop.com/Pullups-For-Total-Beginners/

>>40372400
How does endurance for muscle ups work?
I just did an easy set of 5, strict form. Second set i barely did 3, 2 of which were grinded.
Third set i did 0.

>>40377631
Yea, just start at whatever levels youre at. No need to regress

>>40377631
The small variations are done so ypu can progress easier without having stalling anywhere. Its not easy to go from tuck to straddle planche or from nothing to tuck which is why theres all that stuff inbetween. If you think you have the strength to skip a progression by all means go ahead theres no reason not to.

Does anyone know of anyways I can get more delt work in?
I've been doing wall assist handstand pushups and doing all kinds of ring exercises but I haven't felt too much in the way of DOM's in my deltoids.
I've been doing reverse flyes and those seem to work alright for posterior, but what works the medial and anterior?

>>40378924
I used to do a lot of wall assisted handstand push ups and got nothing.
Once i started doing bent arm exercises (bent arm handtand, free handstand push ups, bent arm planche) my delts started taking a real beating.

>>40379127
Alright perfect.
Any thoughts on Frogstands?

>>40379205
They are good but you should work up to the lowest position of the handstand cause thats where they get stretched the most.

>>40378414
It worked for me for chin ups. Went from 0.5 to 5 in about 8 weeks.

>>40379258
What is the best way to train my stabilizer muscles to help me maintain balance?

>>40379315
I just kept trying it until i got good at it.
Also make sure as you lean forward your forearms are perpendicular to the ground and your shoulders are leaning forward. Thats the key to having a good bent arm handstand.

>>40377631
I belive there was advice in Foundation that if you don't know your at which level to start, you start at the begining, but you do last week. If you're able to do it next week you do second level's 12th week and so on until you find level at which you can't progress.

Chello /fit bwg/.

I was a really fat fuck and I'm still working to go normal. I want to fully switch to body weight workout (at the moment I incorporate light - 5kg - dumbbells), because of my right elbowhurts.

But that's not the point actually as there are obviously more than enough resources in the OP.

The problem is - and I gotta admit I didn't really read the resources in first place - that my lower back now hurts from time to time. Especially when I lose correct form of exercises such as pushups and planks.

Could you help me out with proper (beginner) exercises for my lower back (above buttocks) ? You find so much on the internet actually, but I just want something simple but effective.

Also now that I'm at it, are the reasonable replacement exercises (on the ground or incorporating like .. a chair or a bank maybe) for pullups ? Because I'm still too heavy to do them//have no place to put something up that could withstand my current weight.

Thanks in advance !

>>40379375
>Especially when I lose correct form of exercises such as pushups and planks.

Well then, don't lose form. When you're doing push up, you're not only exercising your arm's muscle, but your whole body also by keeping correct form. You don't see any lifters giving up form to finish set, it's one way ticket to snap city.

>>40379459

Oh well ... that sounds reasonable ;D

Ok, guess I'll need to do less then. I mean it's not like I didn't think of it but i have the mindset of pushing myself until its done - especially since I'm simply ABLE to do so (in 3 sets of 10 per exercise) ... which obviously seems to not be very good.

Thanks bro

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>>40379375
A simple way to strengthen your lower back is to do supermans and bridges.
Also stop doing exercises before your form breaks down.
Good form and working hard within a certain range of motion is more important then simply banging out a randomly high number of exercises.

>>40379375
supermans, glute bridges, goodmornings, planks with good form,

for pullups, either do negatives or chair assisted. negatives are honestly better but you might be to heavy/ weak for them.
also you should be doing inverted rows in addition to pullup work. they also go a long ways towards building strength to do them

if you lose good form with pushups or whatever just stop and rest, then do more.

>>40379498

I see. It's just ... when you feel awesome that you managed to crank them out by all means ...

But yeah obviously you're right and I gotta slow down.

Thanks bro

>>40379535

Thanks alot for the suggestions. Really gotta look into them.

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Noob question here.

So i've started a few weeks ago with pic related. I can do 3 sets of 8 pull ups with 2 min of rest between sets. But if i do 1 set of pull ups then 1 set of pushups then 1 set of knee raises then 1 set of squats and then go back to a set of pull ups and so on i can do more sets, so more volume but with more rest between 2 sets of the same exercise.

So my question is what does it change ? what is the best for strengh/hypertrophy/endurance, 3*8 with small rest or 5*8 with longer rest ?

>>40379375
Focus on keeping your core tight during all these exercises. As your core gets stronger it will become easy.
Also doing additional core work like supermans and leg raises wont hurt either.

>>40379927

Thanks a lot bro

What's the best way to use dumbells to mimic ring hspu? Do you guys got any hspu videos I could go off of?

I've also been doing Japanese presses with dumbells in order to prep for the Japanese handstand/ maybe inverted handstand. What other shoulder would should I do?

Lateral raises ?
Flys
Face pulls
Iron cross cable presses
Up right rows
Reverse flys

?

>>40379956
For rings i imagine just doing regular dumbell press with dumbells by your side is the best. Focus on bringing the dumbells together at the top like you would with rings.

>>40380287
>slava
>carpet on the wall

Well, of course.

What do you guys think of Al Kavaldo ?

I've skimmed through 2 of his books and watched some of his videos. The dude seems pretty cool and his stuff is actually quite good, innit ?

>>40380699
For someone that cant do a tucked planche or full ROM HSPU he has written quite a few books on bodyweight training.
Hes just a hipster that got into calisthenics later in his life and feels the need to teach everyone about it.

>>40380287
>>40380662
>yfw the camera is mounted on the ceiling

>>40380138
Should I I press supinate to neural grip ?

>>40380748
this

also the reformed prisoner vibes

>>40380983
Press how you would in a ring handstand push up

>>40381006
Yeah his vibe is very weird with the fake smile and i think its so he can appear to middle aged people who never worked out. Thats why his fans are all impressed with stuff like elbow lever and pistol squats. Im a younger guy trying to get jacked so his physique and behavior dont appeal to me at all.

>>40380748
>>40381006

Hm then maybe it's a matter of me being quite inexperienced :P

Really thought the guy's cool. I mean ... yeah idk. Guess you're right then

>>40380819
Then there would still be carpet on the wall, the one he's exercising on.

>>40381090
Trust me soon you'll realize half the things he does are just party tricks and he doesnt have much knowledge about calisthenics. I mean the guy certainly isnt too weak but hes nowhere near a level where he should be writing books.

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>>40381090
i mean, he's alright for low level stuff

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>>40372400
What good combination can I make with bodyweight and barbell?
No Pavel bullshit, something realisthic
pic unrelated

>>40381829
Hepr derp
I meant kettlebell

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Been doing calisthenics for 2 weeks now. 6'2 188. Not fat but I have a slight belly. What should I do? Eat under 2000 cals daily to get rid of the belly? Idk what to do and would appreciate some advice.
Pic related

so you guys got me almost signed up for a gymnastics gym that has tumbling class for adults

the problem is the class ranges from about 13-40


i would be 40. but i called and they said they were cool with it

should i go? should i get the basics of L sit and planche down first. they said to just come

>>40382259
I'd go if I were you

>>40382259
Just go, if you need some kind of prep they will probably tell you. Really, worst case scenario is you don't like it, in that case you can just go back to deadlifting

Tips on doing an inverted cross?

>>40383326
>get swole pan pan.

>try hanging knee raises
>barely can do 10
>realize lower back pain is likely due to extraordinary weak core
>try planche progression
>barely 20 seconds leaning plance
>15pushups

woh i suck. im sold on this after watching vids. unless the people doing them are just special - were able to do gymnastics as a kid

>>40382006
Any advice?

>be 185 lbs 5"7' fatty
>go to gym
>4x a fucking week
>expect to lose like 10 lbs. a month later just like any /fit/ anons or maybe even more
>greatly reduced carbs, increases consumption of protein rich food
>does cardio and occassionally lift weight
>month later
>only lost fucking 6 lbs.


What the fuck am I doing wrong?

>>40384079

Losing patience.

Your welcome. Get an active job, cut more carbs.

>TFW haven't worked out in 2 years since getting out of military 5'7 145lbs and can do 10 pullups with a 60lb vest on.

>TFW don't even eat that good.

>4 eggs and a bagel for breakfast, rice and chicken + apple for lunch, salad with chicken for dinner(interchangeable with a few other dinners). Probably sub 1500 calories a day,

>>40384185
Yeah I'm losing patience because I am already older (26 yrs old) than a regular anon to lift and I decided to go to gym because I want to be fit and healthy as fuck. I don't want dying looking like sack of shit or living in a lifeline out of maintenance at age 40.

Fuck this I am not quitting gym, I decided not to be a fat NEET /a/ lurking loser anymore but my progress is abyssmal

>>40384275

6 lbs in a month isn't terrible.

Better to lose the fat slowly and have your skin shrink with it than really fast and have a bunch of dangling skin/ stretch marks.

>>40384451
I've been lurking here for a while and there are anon who stated they manage to lose like 10-15 pounds per month so i assume losing 6 lbs. means I've been doing something wrong in the process

>>40384477
dependso n where you are

1 pound a week is healthy
2 pounds a week is hard but ok

more than that may be unhealthy depending on where you are at

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>>40376278
dips is in bent arm strength progression, specfically HBP
after Bulgarian dips (which you do for last movement in Book Two) next progression is >Box Headstand Push up
to be clear, L-sit dips are not in HBP progression

>>40377529
Hey,
Not sure what could be 'too technical' I sometimes find the instructions lacking and I need to look for a video, just recently had to look up hand position for Pseudo Planche Push Up

>>40377631
If you need to ask this question, you haven't read the 4 pages of text in Foundation. You test for mastery to find your starting point, the program starting point was designed with 'untrained 40years on a couch drinking bear' people in mind, that's why I highly recommend it to all beginners.
>3 sets of 2 reps
Yea, don't laugh until you try it, first week was hell doing PPP for me, even though I completed 5x15 triceps push ups mastery

>>40377723
In bodyweight training, specifically in Foundation, the focus is to try your mobility alongside your strength, you won't be able to pull off more advanced movements or do them in poor form and snap your shit.
As someone who follows foundation, the 12weeks program is spot on. There are 7total exercises, not sure where you got the number 3?

>>40377926
All mobility work is included in Foundation, you gonna have to pick and choose.

>>40377991
Foundation, if you can do 3x3 pull ups, start with book two, if not, start with negatives, it's Rope Climb progression.

>>40378453
The only thing that resembles muscle ups from Foundation is Pullover (RC progression) that you do 5x5r for mastery, I'll add 5rep mastery progression template

>thread still up, sweet

comment too long, fml

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>>40384913
Mr I read gymnastics bodies and overcoming gravity, so I know everything about bw training.

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>>40379375
People seemed to ignore a few of your post points, I'll add my 2scoops:
For hurting elbow, I found that doing triceps work, (HBP Progression from foundation) helped, in fact if I go a week without doing any pain returns.
If you are a fat fuck, I doubt you could do a pull up, you should check Foundation, it has such a low starting point it's laughable (I started at the very beginning, though) Pull Ups are in Rope Climb progression.
I have weights and I do rows instead of RC progression, but yes, you can use a table or a chair, but position could be awkward, if you are handy with tools, look for PVC parallets in OP and try making one to do early progression on RC before you need more vertical space and a pull up bar.

>So my question is what does it change ?
You let your muscles cool down, there's too much bro science and I have no research to link to, but there is a reason why you do sets of an exercise then go to next. The more reps you do the more it will be endurance focused, sweet spot seems to be either 3x3 or 5x5, but you will run through movement progression fast and end up needing to add weight

>>40381843
the only reason to use weights is to either do isolations or supplement an exercise you don't have equipment for.

>>40382006
I'm 6'3"@200lbs and I look skinier (I think) if your belly bothers you that much, then get rid of it (-500cal under TDEE) personally I hate bulk/cut cycles so I am eating at maintenance (kept same weight for over 3years now)

>>40384027
HBP progression?

>>40384275
> I am already older (26 yrs old) than a regular anon
31 here, started 3 years ago
You didn't say if you eat under your TDEE or not, but your biggest problem
>occassionally lift weight
>occassionally lift
>occassionally

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>>40384949
>>40384964
Didn't read Overcoming Gravity, sorry to disappoint.

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It looked like his legs got amputated in his new video

>>40385052
dude lives in a planche, i swear

>>40380699
>>40380748
>>40381071
I think his stuff is good for beginners since he does quite simple explanations and progressions. I like his style for attracting people to calisthenics, since his videos are what did it for me. However, if you're looking for more complex movements or very detailed tutorials to make sure you're doing well and progressing without fucking yourself up, there's better people to look up on youtube.

I've read his Pushing the Limits and Stretching your Boundaries books. The first one is good for giving a superficial, easy idea of basic calisthenics stuff, but it's not that good if you're looking for detailed instructions or advanced stuff. Also, it's a bt all over the place and you don't really get that many progressions and stuff.
Stretching your Boundaries however I really liked. It's basically a little collecton of stretching exercises, mobility exercises and yoga poses that you can then arrange however you want to do stretching. Again, not too much information but rather the basics everyone should know (what muscles are targeted by which exercises, common mistakes to avoid...).

His whole act and persona with the smile and overt positiveness is not my thing, but I usually don't give a fuck about the persona a trainer adopts, since what I'm interested in is the technique and what he has to teach, not how he chooses to carry himself out.

>>40384964
Why so salty, my man? Dude seems pretty knowledgeable and over the last 2 /bwg/ he's given pretty solid advice to me and others here.

>>40385336
get off 4chan al kavaldo

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>>40385374

Noob question, what is the difference in terms of stength, endurance and hypertrophy bewteen :
3 sets of 8 reps with small rest between sets and
5 sets of 8 reps with longer rest between sets

>>40385782
This is a whole topic worth of discussion, with lots of research links and stuff, there was an infograph I believe, linked over the years on /fit/ with rep ranges and how they affect muscles

I can only give you my opinion using logic:
>5x8 will move more weight than 3x8
>small rests means more 'cardio'
>longer rests should exceed 5mins between sets
Some info on rest times
http://www.bodybuilding.com/content/what-is-the-optimal-time-between-sets-for-muscle-growth.html
http://www.menshealth.com/fitness/how-long-should-you-rest-between-sets

some more credibable (?) reserach
https://www.ncbi.nlm.nih.gov/pubmed/19691365

not even bro science stuff recommends going over 5min rest time

as for your rep question

http://www.bodybuilding.com/fun/topicoftheweek8.htm

Hey, been doing bw for 10 months now, non stop with proper eating, I got a decent routine. Long story short I was really weak when I started, how much time usually does it take to get a good physique? ATM I think I'm a lil above normal, I weight 71 kilos at 74 cms. I feel like I'm progressing way too slow. I try and eat 100+ gms of protons daily.

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>>40386511
Training for looks is different than training for strength/stamina

>>40384027
Can you japanese handstand and rings handstand?

Everyone have a great day !

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>>40387847
I will try

Bumparoo

>>40386569
To "look good" as a natural you have to train really goddamned hard. You'll get great strength and stamina.

You've been sipping the steroid addled "fitbro/sis" kool-aid too long.

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>>40389625
What are you talking about? there is a difference if you train for stamina/strength or for purely aesthetics.

>>40389821
For a fucking NATURAL to get aesthetic on any level, they will have to become strong as fuck and get ridiculous levels of work capacity.

Remember, the fitness industry is filled to the brim with people on serious amounts of gear and they honestly do not fucking understand what it means to get anywhere as a natural or a natural anymore.

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>>40389867
I wasn't talking about fucking roids wtf

>>40389867
no one understands this because they believe their favorite ripped instagram models have achievable bodies with a little bit of push ups and no gear

>>40389879
Are you retarded?
You do realize the effects of steroids correct? Okay.

You as a natural person will have to put in real work to get anywhere.
You will get inordinately strong and get shit loads of real work capacity to get "aesthetic" on any level.

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40389922
seems you fail at reading, no you because fuck you

>>40372821
>Japanese presses
?

>>40390120
I looked it up. I dont think its a real thing.
Maybe he does push ups in a Japanese handstand.

Rate my progressions? I'm designing my own blend of the mastery rep tables from Foundation posted above and this >>40379741 for my specific goals. The numbers in brackets are the mastery template I intend to use on each exercise:

>Squat
Standard squat (5x15) -> Bulgarian split squat (5x15) -> Beginner shrimp squat (5x15) -> pistol squat (5x10) -> intermediate shrimp squat (5x10) -> shrimp squat (5x10)

Push up:
standard push up (5x15) -> close grip (5x15) -> uneven (5x10) -> decline (5x15) -> decline close grip (5x15) -> wall 1 arm push up (5x10) -> incline 1 arm push up (5x10) -> 1 arm push up (5x5)

Dips:
legs supported dips (5x10) -> 1 leg supported dips (5x10) -> negative dips (5x5, 10s/r) -> dips (5x5) -> leg forward dip (5x5)

Leg raises:
flat knee raises (5x15) -> flat leg raises (5x15) -> hanging knee raises (5x10) -> hanging bent leg raises (5x10) -> hanging leg raises (5x10) -> hanging V-raise (5x5) -> V-raise windshield wipers (5x5)

Handstand push up:
incline pike (5x15) -> incline close grip pike (5x15) -> pike (5x15) -> close grip pike (5x10) -> decline pike (5x10) -> decline close grip pike (5x10) -> wall handstand push up (5x5) -> handstand push up (5x5)

Plank:
standard plank (5x60s) -> side plank (5x60s) -> decline plank (5x30s) -> 1 leg up plank (5x30s) -> 1 arm 1 leg plank (5x30s) -> 1 leg side plank (5x10s) -> wall plank (5x10s)

Think some might be too over the top, hence why I'm asking. Particularly looking for this anon's input, since he knows his shit >>40389970

>>40384477

I'm the guy from above asking about pullup stuff and also al kavadlo.

I started at around 180kg (! not lbs) and now I'm at 145. Especially in the beginning I lost only about 0.5kg per week (whihc is paradoxical I know but hear me out) - and also hit some minor plateaus - because I had to adapt to regularly exercising and eating ... which wasn't easy at all after living a life of "let's see how much shit I can stuff into my face"

I still don't really eat super clean and all that but I cut out most shit with wheat in it (and gluten) and eat mostly veggies and meat (yayaya paleo, don't kill me!) and reduced the portion sizes massively as well as soda intake.

At the moment I lose around 1kg per week, but got stuck for weeks, because I magically grew muscle (visably !) ;D - or maybe the massive bulk fat just reduced ... either way, I like it

...What I wanted to say ... basically what >>40384634 said. around 1kg per week is absolutely healthy (also according to my doc) and reasonable for lasting (!!) results.

Also I'm 27 and started last year ... so ... fuck age kek. You're only too old if you're dead and also lel not even 30, so this is nowhere being "old". Maybe if we were 30 years older .... lel

>>40384987

Also thanks alot for the answer, especially regarding the pain in elbow. Really appreciate it bro.
You're absolutely right, I'm nowhere near making a pullup lol. 'Tis why I asked for a decent replacement in a way. Thanks on that as well

>>40385836
thanks anon, i'll look into it.

Guys, How do I in to squatting?
I'm not overweight by any means, but I really don't feel able to squat properly, like the movement feels off.

If I go way back my hip joints hurt, and if I go forward my knees hurt, I just can't seem to be able to activate my hamstrings and glutes.

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>>40390463
eh, the progression in Foundation is given by a dude who trained people for 10years (I think) and he has seen a shitload of different strength bases, so I assume he has seen a shitload of progressions, he chose the masteries for a reason, I can't really comment on your mastery, the idea behind 'mastery' is that you should be able to do (after a week of mastery and the deload) the amount of mastery set with no rest, only with mobility inbetween,
I took a quick look at Foundation Handstand and it has exercises on 10rep mastery template, I think yours has too much volume?

>>40390816
no problem anon, though it was only midly better at first, but when I think I got into 10reps+ it made it so much better

>>40391180
eh squatting is more about mobility than leg strength, look in Foundation for mobility exercises

>>40391343
too much volume in general or just for the handstand progression you mean?

>>40391343
Jesus christ that face. It's killing me I can't stop laughing

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>>40391408
just in hand stand, drop those 5x15 to 5x10
also I wouldn't isolate legs to have leg raises,
it's more of an ab exercise than leg one

isn't side plank done with one leg touching already?

not to be rude or anything, but why would you want to create your own routine? Specifically for the stuff that is in Foundation

>>40391443
where is her head omg!

>>40391699
Thanks for the tip on the handstand, man.

>isolate legs
Not sure what you mean with this

>side plank
What I meant with 1 leg side plank is a side plank with the leg that isn't touching the ground lifted up in the air

>why would you want to create your own routine
Time constraints; finding some exercises more appealing than others; adapting it to my body and where it is now fitnesswise (and where I want to take it)

>>40391699
>Headless horseman does gymnastics.jpg

If I'm not able to do as much work as I have been able to do in a previous workout, what is the problem?

A) I am not eating enough.
B) I am not eating the right things.
C) I am not sleeping enough.
D) I am not taking enough rest days between workouts.
E) Probably some combination of the above.
F) I am just a mental weakling.
G) None/all of these, but the problem is that I'm just a faggot.

>>40391902

I'd say E or F, prolly both lel

>>40391699
>>40391747
Also, since I split my work outs over 3 days (Mo, We, Fr, with cardio Tu and Th), what do you think of splitting the progressions like this?

Workout A: squats, push up, bridges, pull ups, planks
Workout B: squats, dips, leg raises, chin ups, handstand push ups

Alternating every other day, A-B-A-B-A-B...

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>>40391747
that was my derp on leg part, ignore it
Idk man, I see no practical reason, unless you wanted to isolate arms more, but it's the same shit as '20ways to curl' stuff

>>40391967
seems good balance, but you seem to be lacking any kind of lower back work, in real life scenarios, that's the easiest shit to snap
also, dips and HSP ups, both hit triceps, if you have time contraints, just drop one

>>40391902
depends, if you are trying to lose weight, don't expect to progress normally, try to increase rest time between sets, no more than 5mins, if that doesn't help, eat some carbs 1h before work out (or depending on your digestive system)

>>40392201
>depends, if you are trying to lose weight
I am skellington mode. I think >>40391959 has it.

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>>40392420
If you are skellington and NOT gaining weight, then you are not eating enough.

>>40392605

I agree

I want a basic and easy to follow routine. I did ICF 5x5 in the past and it's so easy and straight forward to follow, I only have to up the weights each workout session. Bodyweight fitness just seems mad complex.

Currently I've just been doing 4xf push ups and 4xf pull ups every mon, tues, thurs, fri. Help me I really wanna do this type of shit but the complexity of it is off putting and all the while I feel like I'm wasting time and gains by not being on a solid routine

>>40392771
Why you need a solid routine?
I do all the "complex" moves like archer pull ups, muscle ups, handstand push ups and shit and i never used a bodyweight routine.

>>40392819
I feel as though I'm doing something wrong if I just make it up as I go along myself and hitting certain muscle groups harder than others or overtraining etc

>>40392605
>>40392629
Thanks. I will stuff myself [spoiler]with cocks[/spoiler]

>>40392844
Thats why i just do a pushing movement for every pulling movement.
Like ill do 3x5 handstand push ups and then follow by 3x8 uneven chin up
Or 3x10 ring dips then followed up with 3x5 weighted chin ups.
Plus you think being on a routine will magically avoid all imbalances? Unless its a custom routine i highly doubt it so i just go by the feel.

>>40392870

Let's see how that's going to bring gains lel

>>40392844
all you really need is
vertical push: dips/hspu progression
vertical pull: pullup/chinup progression
horizontal push: pushup progression
horizontal row: row progresion
leg work: single leg squat progression, calf raises
core: hollowbody,plank,superman,backbridge,leg raises, dragonflag, l sit progression
plus skillwork

If i'm doing weight training mon/wed/fri, do i run the risk of overtraining if i do cardio/bodyweight stuff on my off days?

>>40394563
Yes, you can overtrain by just going once a week.

But if you're not doing stupid shit and pay a little attention to what feels tired, you're probably fine.

>>40394563
cardio is fine
bodyweight, depends what you're doing

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I just started doing bodyweight stuff and I noticed that my abs are sore from pullups because I hike my knees up to stay off the floor.

Is this really good, really bad, or not important?

>>40395253
thats fine, you're just engaging your core more. one of the progressions after normal pullups are L-sit pullups which is kinda what you're doing

>can barely due lean plank to prep for planche for more than 10 seconds

>>40396272
>couldn't do a single pullup 3 months ago
>do 3x10 now

just keep at it brah

>>40392201
>no practical reason
Fair enough, I just usually like trying things my own way. Foundation seems too detailed and "professional" for me, I just want to keep fit and develop strength.

>lower back work
I thought bridges worked the lower back? What other exercises out there work that area?

Again, thanks a lot for all your input, anon. Really aprpeciated.

>>40389867
it only takes about 2 to 3 years to get super aesthetic from routine exercise and diet, assuming you start from skinny/skinny fat
The natty limit is still underwhelming for 90% of people however thus why perceptions and prenotions are different and why roids are still a thing. Most people don't have dedication to their own self health and thats digusting thus why the fitness industry is so easy to scam people because these suckers are a diamond dozen

>Be me
>2017-1, summer
>180 cm, 75 kg
>wide hips
>a fucking fake-thin ("falso magro" we say in italy)
>Start Bodyweight and Callistenichs
>Lose 10 fucking Kg in 3 months
>Start to train at home during winter
>Try to maintain by body, so at February i can start strong as summer
>We and my friends train ourselves in a park in our village
>During mainteinance my body start improving
>Wtf

Can anyone pls tell me some good exercise for abs.
I do Hollow Position 35 s
And Lateral Plank.
I also have a pull up bar and a elastic band so i can also do assisted push ups.

>>40396937
L sits, hanging leg/knee raises, dragonflags
Also keeping your core tense during exercises such as push ups or pull ups will work your core a bit in a way

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>>40396937

Hello spaghetti man, yes, you may do ab exercise but only if you are wearing Italian leather sandals. It may help for people of your species to carry flour with you at all times? Maybe if you liberally coat yourself with flour and do exercise you will stay a firmer shape? I would also try a good cuppa espresso before work outs, maybe a piece a pizza like mama mia make in the old country.

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>>40392771
if you are doing those with no progression, you are maintaining, so no gains
Foundation is simple enough to follow.

>>40392870
Don't forget to swallow

>>40394563
Depends how intense BW stuff is

>>40396272
Lean Plank is actually called lean planche, desu
also, lean planche doesn't go straight into planche, progression wise, according to Foundation.

>>40396766
Did I miss bridges in your routine? My bad, anon. You didn't include them in your progression routine. Do they work your back? I thought it was more of a arm/glute work out.
Side lever in Foundation has some back work, look through it and see if you can find something you like

>>40396873
Don't reply to that troll who can't read

>>40396937
>2017-1, summer
is it 2016?
>180cm@65kg
are you trying to hit aushwitz?

for Abs from Foundation its Manna and Front Lever

>>40397158
Afaik bridges are supposed to strengthen the spine surrounding muscles and your mid-to-lower back famalam. Glutes and arms are secondary support muscles

Tips on gettting inverted handstand?

>>40397794
Stand on two feet. Raise arms into air

>>40397794
flip 720 degrees

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bbbump

>>40379498

This is very good advice.

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How do I achieve pic related ?

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>>40400398
the fuck is that shit? assisted inverted cross?

Hi I'm a neet hikki loser and I want to start getting in shape, what is a good routine a total beginner like me can do at home without equipment?

>>40401751
>good routine
>without equipment

I guess you can do some pushups and iverted rows under a table. Hollowbodies and supermans too.
Buy 15 dollar pullup bar off amazon lol

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>>40401751
Foundation, though you gonna need something like pull up bar to work biceps

>>40372476
Dragon flags
I get in 2 clean the others are negatives, then my hands become too sweat to hold on to the bed

Hello /bwg/ I used to lift with normal weights, but I fucked my left shoulder(It was only a subluxation tho) while lifting because of me being a retard and a tiny wee bit of badluck.
Now after 2 months I can lift again, however my doctor says I should do body-weight exercises for a while(already did rehab) so my body can get back to a normal functioning state.

Is there anything I should avoid doing with my injury?
How do I stay safe while performing BW lifts?
And should I train mobility/do stretches with my shoulders or would that make it worse?

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>>40402629
I would advice against doing stretching, I snap my shit doing stretching rather than BW exercises
No idea what that injury is, but avoid doin push ups with poor form

>>40402838
different than who you replied to but stretching has done wonders for my fucked up shoulder. and hips. and back. used to have pain and aches everywhere but now i religiously dynamic before and static after.

point is dont dismiss stretching, it works for some people and not for others

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>>40402909
yea I worded that badly, wanted to say
>carefull with stretching

so im on a bulk doing mostly bodyweight. How do I know I'm successfully hitting good overload each time.

So far I'm going to pretty much muscular failure but I'm looking for second opinion

>https://www.youtube.com/watch?v=tsC9ahsCGLc

Anyone here gone from 0 pushups to doing stuff like this? How long did it take you to achieve these results?

>>40405362
years most likely

Is there a good way to find out if a doorframe can handle a pullup bar

>>40403199

Are you an ex gymnast? What skills do you got down anon?

How do I achieve

>pic related

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>>40406551

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>>40406181
the door frame is literally the strongest part of a house it'll hold it

>>40405362
Did this my 2nd week with my newfound real gym strength. All the crazy calisthenic moves like human flag that take a lot of strength can only be achieved by lifting weights because thats how you get strong. You cant do that stuff by just doing push ups just like how you cant curl a 5lb dumbell 1000 times then curl a 50lb dumbell.

>>40407741
kek, solid troll
i give it a 5/10

>>40407741
>how you cant curl a 5lb dumbell 1000 times then curl a 50lb dumbell.

just like how you cant curl a pl8 and do a flag without practicing it.

here's your (you)

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>>40403724
You don't need to feel exhausted to know you had a good work out, just make sure you are progressing.

>>40405362
I've always been able to do at least 5push ups, I started with Incline Push ups, I'll let you know when I hit straddle planche level (in 4years by rough estimations)

>>40406181
If you know how to fix it, trial and error is the only way.

>>40406212
No, I'm just an aushwitz survivor. I can lick my toe, does that count?

>>40406551
By training. If you are serious, then, in my opinion, you need to master hand stands, front and back levers, then you can attempt to do negatives and then move on to the reverse iron cross.

>>40407218
Thanks, senpai

>>40407796
This troll seems to be infesting last couple of /bwg/'s

guys i did bodyweight workouts 3 times this week and i dont feel so good

i think i was at too much of a calorie deficit today. fuck

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>>40407872
I felt like shit yesterday for no reason, I think I ate too little as well, just get some calories in, anon.

Cable flys and upright rows are bae

Normally I workout with weights, but the weather has been terrible and my ships rolling a ton. So I've been doing the following every other day: 10/20/30/40 pull ups, dips, push ups, sit ups, working down like 9/18/27/36 down to 1/2/3/4 with as little as rest as possible and only taken between the sit ups and pull ups. Then after a long rest I start again at 7/14/21/28 and work down to the 1/2/3/4. On off days I run on a treadmill or use an erg, maybe do some extra core work or something but always make sure to exercise in some way at least 5 days a week.

Is this remotely acceptable in a /bwg/ standard?

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>>40408092
There are only very few exercises where you should go over 15reps a set, just progress into harder variations, senpai

>>40408133
Okay. What about total volume? With what I've been doing it's 56/112/168/224 plus another 28/56/84/112. Is that too much volume? Really the only thing that feels blasted at the end of a workout are my shoulders.

What sort of variations should I mix in? Decline sit ups or leg raises or something for core? Weights for dips?

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>>40408174
Your shoulders are blasted due to volume, both dips and pulls ups involve your rotator cuffs, 5x15r is the highest volume I've done on exercise (push ups) harder variations do 5x5 though

Harder variations for the stuff you do, if you do that much shit, try instead of pull ups:
>wide grip pull ups
>wide grip behind the neck pull ups
>wide grip L pull up
>pullover (muscle up with rolling over the bar)
those are listed from easier to harder

for dips (I assume you do bench dips?) it's gonna be harder, since you need parrallel bars, if you have no access to that, only option is to add weight or start working on your handstand

All progressions are in Foundation series.

>>40408270
Makes sense on the shoulders then. I'm already pulling pretty wide so I'll try to move into L pull ups. I actually (kind of) have parallel bars for dips; two 30" long pipes with one end welded to the bulkhead. Kind of a decent dip station but they're a little wide for me.

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>>40408448
Then you can do single bar dips
>single bar dip
>undergrip single bar dip
>korean dip
>korean single bar dip

>>40408500
derp, that last is
>undergrip korean dip

>>40408448
also, if you find L pulls easy, you can try front lever pulls

I got a pull up bar for christmas and now I can do quite a few. On tuesday I did 150 in the span of an hour, but when I woke up the next day I had really bad chest pains. I was literally afraid I was having a cardiac event (some of my family has a history of heart problems), it only subsided after I had a cold shower. This had never happened before, maybe it was stress, I had an exam. Maybe wrong form?

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>>40408612
Maybe go see a doctor for heart check up?

Thinking about progressing the elevator, how would the progress process go?

1.Negative pelicans
2.Pelicans
3. Hifesto
4.Negative curls Inverted curls
5.Inverted curls


1.negative headstand push-ups
2.headstand push-ups
3.paralette hspu
4. Paralette hspu
5.ring hspu

I was thinking about doing handstands and handstand push-ups with dumbells until I can do the heaviest dumbells on the gym 80 pounds 3x5, then attempt paralette hspu. While I work on the pelican progressions on the side.

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>>40408641
what the actual shit is pelicans? elevator?

for Handstand, you need to do a shit ton of wrist work

What's the best way to increase your pushups /bwg/?

I can do about 30 at the moment but need to be doing closer to 60 within a few months.

>>40408666
https://m.youtube.com/watch?v=aH7ob38sGN8

First two progressions are for pelicans, the third is my end goal.

>>40408682
is that 30 in one set? you need to do 60 total or 60 in a set? how many sets? wave your rorator cuff goodbye

>>40408696
that looks like expert level of gymnastics, can you do the regular shit now? front lever, back lever, handstand?

>>40408727
>is that 30 in one set? you need to do 60 total or 60 in a set? how many sets?

One set yeah, and it's 60 within two minutes. People do a lot more than that don't they? Why would it fuck up my rotator cuff?

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>>40408755
Yea, I already completed push up mastery for 5x15 that's 75, but I did with sets, so in longer than one minute.
If you can do 30 in one go, you could try starting with week 5 pic related, I would say 3 days a week AxAxAxx

>>40408727
Handstand
Rto dips
False grip pull-ups
Slow muscle up

Back lever and front lever why?

>>40408804
Thanks that's helpful. I've seen a few 'increase your pushups' routines online but that one looks nice and simple.

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>>40408834
because all those rings shit put most stress on shoulders, you need good shoulder mobility and conditioning or you will snap your shit

>>40408835
I think after you do week 8 deload, you could try to do 60 non stop, or you could go for full 5x60r, I suppose you are training to pass some test?

>>40408870
Lmao I got pretty good extension, other than back lever I don't see why I would train meme lever, I mean front lever.

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>>40408888
k

>>40408870
>I suppose you are training to pass some test?

Yeah, Royal Marines. 65 push ups, 80 sit ups and 16 pull ups gets you max score so I'm aiming for those.

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>>40408987
Nice, good luck!

>>40401921
>>40402090
Is it possible to grow biceps/forearms with only inverted table rows? Are there any other exercises you would recomend? I have some weights but they're only 10kgs.

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>>40409986
Can you afford to buy more weights? I do rows and curls to supplement my bw routine (no pull up bar)

At what body fat percentage should I start looking into a strength bodyweight routine? I'm on an extreme deficit with about 2 months to go before I'm considered at the "Ideal Weight" for my frame and height.

I have some experience with weightlifting, but I'm likely to lose a lot of muscle during this cut.

>>40410082
Not really desu, live and work in Europoor country. I have a pullup bar but I can't install it as I rent.

Yo, so I do 3 days a week of calisthenics. I used to do HIIT running for about 30-40 minutes on the days in between, resting on Sundays.
Running always left my joints too destroyed to the point it's making me not advance as much with calisthenics, so I'm looking for suggestions for other decent ways to train cardio that require no equipment, or something not expensive like a rope. Any ideas?

When did you guys realize coach sommer is a hack? Jk but seriously some of the shit he does is just non senseical. Like really you need rope climbs to work on rings? What happened to specificity ? Also why would he have people work unecessaty progressions in foundations ? Why? Because he was te money. I'm kinda glade people have ripped his shit off now, and I can't believe he cut off ties with Josh Naterman.

>>40410476

Rope
High rep squats/squats for time
Literally walk for an hour

Try all 3

>doing half hand stand pushups with my feet on the dresser
>try to do a full hand stand pushup and realize that my shoulders are laughably weak
>realize I have been using shitty form for the whole progression for the past few months
>tfw need to start back at the beginning
I did pike's press with actual good form, meaning hands together, on my tip toes, feet as close to hands as possible, looking underneath myself, with a baseball cap on to keep my hair down and get maximum depth, and I could only do 3 sets of 6. I have a long road ahead.

Another thing, assisted pistols are easy for me, but for the life of me I cannot get below parallel unassisted. If I put a 10 lb dumbell plate underneath my heel I can do a pistol, is this acceptable or am I working different muscles?

pls help

>>40410476
try swimming man. If there is a large body of water near your, swim there, if there isn't, there is bound to be either a cheap community pool(These are extremely cheap if you just pay for lap swimming) or, even better, a neighborhood pool easy to hop the fence and get into.

>>40410476
mountain climbers, burpees, swimming if there's a pool nearby

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>>40410093
best time is to do it is now, no excuses

>>40410110
ah shit senpai, was in the same boat, you can get basic shit like bucket and then gather rocks, just have a scale to weight that stuff

>>40410476
do your bw routine without resting for cardio

>>40411764
sound to me like mobility issue, do you do 5x15 r unassisted?
There is pistol squats in Foundation, so try to do mobility with that

>>40411333
>>40412264
>>40412432
>>40412626
Thanks anons
A mix of intense rope jumping, jumping squats and mountain climbers sounds like would work fine. There is a community pool nearby, but it's outdoors and as of now it's pretty cold to go, but once the spring comes I'll give it a shot.

>>40408987
Only 16 pullups? Doesn't seem like enough when you compare it to 65 pushups.

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If I am short on time and don't care at all about gymnastics shit, is this meme routine good enough? It is what I have been doing for a while and I seem to have made good upperbody gains with it.

New to /fit/, but can bw exercises be maintained into old age? (as in, compared to traditional weight-lifting). I want to try and build a habit for life. Any middle aged or beyond anons here that can comment?

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>>40413518
there's video on youtube of 85y old woman doing gymnastics
besides, old dudes on youtube seem to be doing BW stuff mostly
I'm 31 if that counts as old D:

>>40413469
I don't have time either, but I still manage to do Foundation

>>40413662
Nah 31 is still young :D

But its good to know you can keep this stuff up when you're wrinkly.

>>40413662
alright, I can try out foundation, but the guy in the intro seems like a real sperg for starting from the complete beginning, and I am already pretty far along in the meme routine, like I can already do one armed pushups and stuff like that, and I don't want to waste time doing "bench dips" and I don't have parallel bars or rings, I just do dips between two counters or on a straight bar down to my chin and then up. The only movements I really need help on are HSPUs and SLSs, but I feel like those are not to hard to train without foundations.

>>40413884

Just test out of the progressions, if you can get the last setxreps for a given exercise easily, then you can just move on.

>>40413884
Foundation is a cookie cutter shill routine made by Jew sommer. Don't do it, or do it and add keep some of the previous progressions on for added hypertropy and so you don't lose the groove of them. Josh natwrman has a great post about this if you want I'll post it later.

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>>40413932
please, faggot, tell us more about your shitty conspiracy theory

>>40413884
seems like you could do exercises from books three and four, then, Foundation just has good routines and progression path hasn't failed me yet.

>>40413991

What conspiracy ? That coach sommer is a shill who sells cookie cutter programs ?

reddit.com/r/bodyweightfitness/comments/2o4xcw/reasons_for_slow_progress_on_foundation_series/?client=safari


Just so you guys know all the flaws with foundation

>>40414435
>can't progress
>blames routine
all I see on that reddit shill, is how good Sommers is at coaching?

>>40414851
Hehe no it's a cookie cutter shill routine.

>>40382689
nice planche kitter

I began doing bodyweight shit since jan 2016; before that literally nothing. I'm against fitness culture, meatheads, machines, external weights, people, gyms, and going out for the most part. This makes some stuff hard or inaccessible. But I know some of you could be in a similar position.
Any exercises could I do to make sure I'm not ultra ignoring certain muscles or groups?
Anything that includes floor, wall, desk, bed, nightstand, textbook-made pb's, and any combination thereof are my current possibilities.

>>40408270
How do ensure that you build up your posterior delts? I figure anterior and medial heads get worked out just fine, I just worry there might be a muscular imbalance

I'm having trouble hitting the next step in front lever row progression (tucked knees), any advice?

>>40372400
Is the foundation series torrent a series of 7 different books? I only see one online called building the gymnastic body

Also, how are you guys torrenting these? And of you use Mullvad on windows ever?

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>>40417136
if you read what I replied to, he was doing over 500 reps, which is totally a rotator cuff killer, you do less reps but you have to add weight

>>40417914
the magnet in op has 7 books, as I said in the description, no never used that M, I use uTorrent

>>40417003
Foundation will get you started, solid routine progression, but if you have no pull up bar or a way to install it, you need to invest into weights, just basic barbell and some free weights (4 quarter plates, 2 half plates, 2 plates for starters) or else you won't be able to do any biceps work.

>>40417689
What template are you using for FL progression? can't find tucked FL in Foundation

>>40412626
>shit like bucket
>gather rocks
lol cheers Anon, I suppose I could try that.

>>40418784
>What template are you using for FL progression?
This one
>>40379741

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>>40418943
>tuck knees front lever rows
is that the one you are having trouble with?

>>40419006
Yes

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>>40419066
I assume you are having problem with stability rather than strength to row?

>>40418784
I hate that I can't install rings or a bar in my room
Wasn't there one, buildable with pvc piping or was that only mini parallel bars

I'm gonna start doing this bwg crap today. I need to get my shit together.
Post bellow me decides my routine for first week

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1.5 years BW training, what do you guys think? I can do pull ups and chin ups now, wall handstand, L-sits and more. Can't wait to go to the next level

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>>40421052
pull up bar from PVC? ugh, I dunno bro

>>40421146
Would suck on those nipples bro no homo

>>40419942
For the most part, yes

Anyone want to make a BWF discord???

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>>40421797
If you have the space, try to do these
https://www.youtube.com/watch?v=RVwYK8SD8MU