/bwg/ - BodyWeight General

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Running over leftover unanswered posts from previous thread

>Can I substitute my pushup progression with plache work instead

Not really, planche need straight arm strength, while push ups bend your arm

>My goal is 180. Is that too crazy? I'm losing about 2 pounds per week.
No goal is crazy, the crazier the goal the better, keep going senpai.

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>if I want to get stronger and put on some muscle, where should I start?
to other anon who answered your post, provided some good info, but I have some to add

For biceps BW peak is close grip pull up (excluding one arm pull up) so after you can do those, you will need to add weight to get bigger

For triceps, parallel dips is peak (excluding one arm hand stands) so again, add weight at that point.

is a correct front lever hollowbody, or completely straight
also scapula retracted and depressed, correct?

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>>40476782
according to foundation, your body is straight and focus points are:
>feel the hands pulling down strongly towards the hips
>press shoulders back and the toes forward strongly

>>40476908
thanks homie

My legs are like toothpicks, what do I do? Just a lot of squats?

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>>40476997
pistol squats, yep, but after 5x15r you need to add weight

Lads, am I overtraining if I do a full upper body workout every two days?

>>40477079
>pistol squats
how 2 add weight in pistol squat
mine are toothpicks too

>>40477337
Hold a kettlebell/dumbell or some shit liek that in your hands.

deep step ups v. shrimp squat v. pistol squat

any pros and cons to them compared to each other

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>>40477300
nah, if you split muscle groups you could do ABxABxx

>>40477337
what >>40477360
can you do pistol squats now? put on backpack, put heavy shit in it

>>40477378
no idea wtf first one is but shrimp vs pistol is weight distribution, pistols need higher mobility than shrimps, also the images google provided, looks like shrimp squat is not full rom

>>40477418
>split muscle group
Currently I do all my groups in a day (time restraints, never know when the next opportunity to work out will be) but this week and a bit I've worked out last Friday, Sunday, Tuesday and probably today. Should I leave it until tomorrow? Or go for it today and then wait until Sunday again?

>>40477378

deep steps ups have larger rom i imagine

>>40477431
Halp me lads

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>>40477431
Ax is perfectly good schedule, just have a deload week at some point.

>>40477754
this is a slow board, anon

>>40477766
Ok, cheers very much!

>>40477079
How the fuck do you do pistol squats? Whenever I try my legs can't bend any further than like a little bit.

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>>40477792
You need mobility for pistol squats, senpai, if you have the strength to do single leg squat, work the shit out of your mobility

>>40477814
How do I work for mobility exactly?

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>>40477986
Stretching, if you want more info, it's in Foundation, under SLS progression.

If I can only OHP 55kg and I weigh 83kg, do I stand zero chance of completing a vertical push up?

beginner here. whats GB fundamentals about? do I just start with foundation one? cant find any torrent of fundamentals.

>>40478751
You should be able to to a head stand push-up against the wall if you try.

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>>40479126
Foundation series starts from such low point, that honestly only a physically disabled vegetable wouldn't be able to start doing it.
Yes, start from Foundation One

>>40478751
depends, if you 5x5r 55kg, you might be able to 1RM vertical push up, from strenght perspective, but you will fail to balance yourself or break your wrists trying

I'm doing SS. For accessories I'm doing pullups, chinups and dips.

Can you recommend any other bodyweight stuff to add?

Guys I need your opinions.
I want to lose weight and I have read the guide on this board but it only covers weight lifting. Is there any difference to be exercises? (In terms of reps and sets). Can someone please link me to an amateur routine that is similar to the routine in the guide.

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>>40480034
>>40480066
look through foundation, it has 7 gymnastic movements with proper names, you can pick and choose if you want to do them all or just a few you like.

>>40477492
Pistols done correctly have all the ROM your legs are capable of.

>>40477792
start by doing them assisted, holding a pole or chair
Then your goal becomes to be less reliant on using thr support

>>40480034
Learn how to dragon flag for kicks

Friendly bonk

I do horizontal pulls using a sturdy wood table. The wood forms a 90 degree corner where I grip, which can hurt. Also my palms/fingers sweat, causing the surface where I grip to become slick and I'll have to reset my grip during a rep, which I don't think is good. Solutions?

Does anyone here do Frog Stand/ Crow pose? Am I supposed to feel it in my traps a lot?

>>40484032
gloves

or do em at like a playground

For straight arm/bent arm splits, the straight arm stuff is like levers n planche work and bent is like pushups and pullups??

holy shit guys , after doing calisthenics off of these guys https://www.youtube.com/user/Calisthenicmovement

my lower back feels much better (yoga is the only thing that used to help); starting to feel a little stronger. hopefully i can do it 6 months or so and see what happens

>>40484954
Bent arm can also include bent arm planche.

>>40486019
is bent arm planche even an exercise

shit feels like 100 percent balance to me

>>40486129
I feel it in my front delts a bit but my legs are pretty big so maybe thats why i find it challenging.

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>>40484032
Towel

>>40484401
You mean in planche progression? I don't think you should, but I am not there yet so.

>>40484954
Yes, Foundation splits like so:
straight arm: Front+Side lever, sPL, Manna
bent arm: Rope Climb, Hollow Body Press

>>40486129
It's a 'skill' exercise

I have a question for you guys.

I'm training for a military selection and I have to do a lot of situps, pushups and pullups in order to pass. I train 3x a week, with 3 sets for each exercise, short pauses (45 to 60s between sets, 1'45 to 2' between exercises). By the end I always get nauseous. I've been told that it could be dehydration, but I'm afraid that it could actually be overexertion. If it's indeed overexertion, would I be sabotaging myself? Is overexerting bad for general endurance or will I get used to it in time?
pls halp

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>>40489758
you mean you feel like you gonna vomit? you shouldn't exercise right after eating, depending on how much I eat for dinner I sometimes have to wait 3h before I can work out, usually it's 2h

>>40490366
yeah, I know that and I usually wait around 2-2.5h. This morning was around 2.5h after breakfast.

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>>40490457
so do you feel like you are going to puke? then wait longer
if you feel light headed, you need carbs

Progression for human flag?

>>40480034
inverted rows
planks

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>>40490850
Foundation, Side Levers

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Hey, kids! Ever wanted to fucking kill yourself? No? Then try
>compression work

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>>40491613
tell me more, doggy

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>>40491781
Can do an L-sit just fine. As of yesterday make new routine after reading half of overcoming gravity. Try the straddle L-sit. I can barely spread my legs at 90°, let alone lean forward and shift weight to hands.
So I did some compact pike stretches, I can get my head to my knees, and compact straddle stretches- basically fuck my shit up.
Training hip flexors by placing hands in front of hips and then lifting legs up, straddled or not, should help, right?

all i have is a pull up bar and my skinny lank body

how to get jacked bwg style?
can i just do a fuck load of pull ups and chin ups?
do i need to buy some of those dip things you set on the floor?

calibros help a fatty out
i have weights but no place where i could use them and also no cash for a gym membership
im 250lbs 6ft1
i cant do pull ups
i can do 6 pushups in a row
can someone give me some kind of routine or maybe a template?

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>>40492088
are you having trouble with flexibility leaning foward? thy this stretching
https://www.youtube.com/watch?v=LpO5-k8zW9o

>>40492131
do shit from foundation, eat more

>>40492308
Foundation, suits any fat fuck with no strength
What do you mean you have no place where to use your weights? If you have no room for rows and no pull up bar, your biceps will not develop

By any chance, does anybody have T1DM, is on a keto diet and is doing bodyweight shit?

>Stretch lower body 2x a week, focus on hamstrings
>Pike compression 2x a week... 3x(15s x 2 with 45s rest in between)

I still cannot for the life of me fully extend my legs in a V-sit. I only train the actual V-sit once a week now because I'm under the assumption that my flexibility is the only limiting factor.

Any advice please?

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>>40493846
what stretching guide are you using? are you doing it properly? 30s holds?

>>40493902
Not using a guide mate.
>are you doing it properly?
what do you mean by this?
>30s holds?
sorry should have explained better

so I do 15s, rest 45s, then do 15s again. I repeat this for 3 sets with 2mins rest in between sets.

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>>40494007
yea, you are doing it wrong
same video in >>40492364

>>40493846
V-sit is a lot about leaning back and putting the pressure on your triceps. You need strong triceps more than flexibility.

Anyone have a progression guide for a muscle up?

>>40477079
What's the position in the photo called? And what can you do from it?

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>>40494543
Rope Climb in Foundation

>>40494615
no idea what's it called, looks like a transition to ring stand or planche

>>40475866

We need a /bbg/.


Bodybuilding general.

>>40494244
Ok thanks I'll try doing that 2x a week.

Are my rep ranges for the pike compression okay?

>also, chekd

>>40492131
If I were you I would just go to the park. You could also do dips on a chair, bench, table or whatever you find.
> how to get jacked bwg style?
> skinny lank body

how is your eating going? I am also skinny af, but over the past 2 months I've forced myself to eat according to my goals. You can get jacked without dips, but you can't get jacked without eating adequately.

>can I just do a fuck load of pull ups and chin ups?
https://www.youtube.com/watch?v=PQQ3vLn9BVw
This video might help you, around 3-4min starts the part concerning you. With bodyweight you have to progress to harder exercises, harder variations of pull ups and chin ups. It would be better if you do 10 weighted pull ups instead of 50 normal ones. Better for getting jacked.

The best thing I can advise you is to listen to that other guy, give Foundation a try. It's easy to follow, because you have a plan for the next 2 years what to train each day.

Can anything bad come of training on a hard floor? Recently started doing some eccentric dragon press shit and I just noticed some 2-3'' in diameter brown spots like from bruising, but it doesn't hurt or anything. I shouldn't be too boney.

>>40494681
You post a lot of gymnastics. Now I want to watch some. Do you have any recommendations for a youtube channel or whatever you use?

>>40494690
go make one then

>>40494924
pic?

How to do a muscle up ? Like I watched a lot of videos on YouTube and I understand the grip , movement and so on , but everytime i try to do it i fail , is there a "secret" or someone has a better advice?

>>40495042
The motion is really weird. Once you can do a proper muscle up youll understand it.
Most tutorials are not helpful because they cant teach you how to really do it. Only you can.
Try doing negatives and Russian dips to understand the transition better.

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>>40494781
what the hell is a compression?

>>40494941
some shit is in OP dude, if you want something to look at https://www.youtube.com/results?search_query=calisthenics+battle

>>40495042
maybe doing both of these would help figure it out
https://www.youtube.com/watch?v=1NLRNwrG7y4
https://www.youtube.com/watch?annotation_id=annotation_423692&feature=iv&src_vid=1NLRNwrG7y4&v=lf5AozYgEK4

>>40495113
>russian dips
did you mean single bar dips?

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>>40494950
X is a speck of dust between the lens and camera. Sorry for shit quality.

>>40495178
p sure he means russian dip

simulates the same motion of the muscle up transition. only difference being the neutral grip

>>40495178
No i meant Russian dips as in the exercise on parallel bars. They teach you how to shift your weight forward like you would in a muscle up.

>>40495194
It's nothing serious. Mild skin trauma from being squished between surface and vertebrae

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bump

Newbie here. How fast is it possible to lose weight if that’s your primary focus? This is what I want to do in the summer holiday. Is it possible to lose one kilogram a day? One kilogram every two days? Even one kilogram every three days or two kilograms every five days would be OK. Is that possible and how should I do it? Is it possible to harm myself from exercising too much?

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>>40499252
fastest way to lose weight is to starve, just drink water

>>40499252
read the sticky, don't starve

Just found Parallettes 1 and 2 by GMB, anyone have any experience with either of these programs? Are they worth doing? Thanks

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What's the closest thing I can get to substitute this thing in pic related? Can I do it like the black stick man?

How high should a parallette bar be for beginners? I'm planning on mostly doing progressions to get up to planches, like frog stands and stuff like that.

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>>40501481
eh, I just do it on the ground and lift fit in the air

>>40502381
if you only want to grab on to them, then like 10cm?

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How far are you in your foundation progressions?
Do you guys use anything else beside foundation?
What are your bodyweight routines, if that's the case?

>>40503894
Im doing my own routine with my own preferred exercises

>>40501481
Why's the blue stickman's dick sticking out?

So i hear about foundation and also eggs calosthenics youtube

But im pretty much doing pushups, pullups, dips and plank for now until i can do fecent amounts - is that ok?

>>40504778
Yeah. Thats actually the best way to get started. Basics are the foundation.
People shouldnt even bother with advanced moves if they havent mastered the basics.

May I recommend someone putting the most important shit (like the very basics) of foundation into a txt or make a copy pasta for a second post out of it ? Because there are people, for example from certain countries, that cannot use the p2p downloads for the sake of not going to jail - and lack the monies

>>40504820
Thank you.

Only thing im worried about is i think some kind of impigment in my left shoulder on dips

I think ill get bands and wrok on form and also shoulder mobility

>>40504871
where are you from, buddy?

>>40504967

Dschermani

>>40505001
bitte schön https://mega.nz/#!RwshhDyQ!nDl0DZUYMan2UkNPdflMRqv_Ccx1pesCAPfRDgfeodg

>>40504957
You are probably going too low. It hurts you at the bottom of the movement, correct?

How do I correctly do pike push-ups? I just can't get the right form

>>40505397
Whats wrong with your form to begin with? Honestly i wouldnt even bother with them.
I just started doing wall assisted handstand push ups. At first i could only do 2-3 reps but now im doing free handstand push ups for 3-5 reps very easily.

>>40505397
Depends where you lack form. I improved mine twice over time; my improvements were: 1) keeping arms orthogonal to ground, 2) elbows strictly in (not flaring). If you can't do a normal pike, you can try a push-up from your knees up instead of feet.

>>40505397
I too had problems with pike push-ups. Try doing them really slow to get the form right. Elevated feet might be easier if you lack flexibility in the legs. Still go slow as fuck to get used to the correct form. When you are bent over try "walking" your arms backwards closer to your legs.

>>40505433
pike pushups are for when you cant do wall assisted push ups

>>40505087
Thank you bro
Not him but I had sub 1kb/s download speeds on the magnet link and this helps a ton

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Am I fat?
6'0'';

>>40508109
childbearing hips

How is my hybrid lifting/bwg routine?

A
ATG squat 4x6
Bench 3x5
OHP/Zpress 5x5
Hanging windshield wipers:
currently at 12 reps total alternating x 3 sets

B
Deadlifts mostly

C
Muscle ups on rings:
currently at 3x5, aiming for 5x6
Archer pullups on rings:
currently at 5x5 per side
Levers practice

AxBxC

I would combine the deadlifts + rings days, but the gym and my friend's house where the rings are ~30 minute bike rides away in opposite directions.

Is it a good idea to get gud at the bodyweight stuff and eventually just replace all my weighted upper body work with /bwg/? Right now almost all of my pulling work is bodyweight. How do I go about making the shift while maintaining gains, considering how technical bodyweight is and you can't just go beat yourself up every other day.

I'm just doing weights now because it's my first time training with weights and it's an exciting new thing I'd also like to get gud at, to be well-rounded and stuff.

Also, some other things I can do/sometimes do, but currently not programmed into my program:

>one-arm pushups
>pistols (can do ~14)
>assisted one-arm chin on bar
>hspu (on wall)
>crow stands
>free handstand (for like 3 seconds)

>>40509862

My bad. I meant

>AxBCxx

>>40489758
>training for a selection
>only 3 days a week
Hopefully you're talking about getting selected for SOAR or some other stupid shit

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What are these rusty clip things called?

Anybody got tips on how to keep my lower back strong and healthy?

For the past two months I had to stand a lot during work (and this will continue). Since a few weeks my lower back feels a bit sore. I don´t know if the soreness is from this long standing. I´ve also been doing a lot of back lever training recently. Maybe thats where soreness comes from...
How can I keep my back healthy? Are there any benefitial stretches? Doing forward folds feels kinda relieving on my back while when doing bridges it feels a bit sore. Strength-wise I do supermans and hollow holds.

>>40476020
KEKEKEK

>>40477079
Just do regular squats and add weights for more resistance. Pistol squats shouldn't be more than a showoff trick that you can do, since you are putting too much stress on your carrying knee.

>>40511485
>putting too much stress on your carrying knee.

Not if you do them properly. The stress comes from loading and pushing through your toes. If you have your other leg and arms fully extended forwards then you can shift the weight to the middle of your foot which takes the strain away from your knees. Requires good balance though.

>>40510593

They are called rusty clips.

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>>40503894
Level 3 myself, doing rows and curls to supplement

>>40504778
no need to do push ups if you are doing dips

>>40504871
the most important shit in foundation is the exercises, there was a picture of all the levels I saved, will post it next time.

>>40504957
according to foundation about dips:

>Intially you may find that you prefer descending only to 90 degrees until your shoulder mobility improves

>>40509862
eh, doesn't look like there is a need to split deadlifts to their own day? too much downtime for the other days
Personally, for biceps I already do curls, so for triceps I plan to go up to parallel dips, then just add weight for them

>>40511174
if you are working on your back and then put stress on it during the day, you are overtraining

I weight 92 pounds I get pretty tired bit trying to gain muscle how long does it take usually to Gian muscles doing bodyweight routine no weights. Sorry if newb question.

>>40477360
>Hold a kettlebell/dumbell or some shit liek that in your hands.

better be a real heavy weight, otherwise you're just making the squat EASIER by counterbalancing your bodyweight

>>40503894
kid's looking shredded, shame about the gyno though

How do I into kick up into handstand? I'm scared shitless of lossing balance mid-flight and breaking my neck or anything else. Spotters and other people are not an option. How long did it take you guys?
I've been doing wall HS for >6 months and even push-ups, but can't into free and can't into kick up.
Does training the motion help?

>>40512808
You are not going to break your neck unless you practice your handstand in front of a cliff.

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>>40512487
you need to gain weight not muscle

>>40512808
have you done all the prep work for handstands? Foundation has two books on Handstand

>>40512808
https://www.youtube.com/watch?v=oZ-Np-g0Dek this was helpful, didn't realize what a lunge was beforehand. Also, the straight leg definitely makes a very palpable difference, I'll probably get it within the week. And like Overcoming Gravity says, digging in your fingers does help with the balancing.
>>40512828
Not helpful, though. I got a sprained wrist from a falling badly from a handstand when exhausted once.
>>40512912
Fuck chris sommer, those books are so hard to navigate.

Plank is easy as fuck what should I do next?

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>>40512942
>those books are so hard to navigate.
lul, sorry you dropped out of elementary school

>>40513078
single arm plank, it's in SPL progression, if you want core workout, do Manna and Front Lever

>>40513105
does those work the whole core or just abs?

I recently reworked my routine to be more productive, which included more sets of adv., or open, tuck planches, as well as tuck PL PUs. I get a mildly sharp persistent pain in my left forearm, near the elbow.
Other than massaging, is there anything else I can do?
>>40513105
They better resemble bad powerpoint presentations than actual books. A shitton of needless abbreviation, white space, bad formatting, unnecessary borders/images; in the end, it's more of a chore.

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just did this lol.

5'10 86kg

>>40513251
which one are you talking about? Manna and FL works whole core

>>40513295
you are overworking your forearms that make your hand into a fist, you need to work on the muscles that extend the fingers

That's because Foundation series is all on the web, that you pay to access, just someone put it into a PDF

>>40513508
looks fun.

seems like training for rockclimbing

i was so depressed after hurting my back doing OHP (i think because of overload on spinal flexor). seeing everyone talk about deads and squats and OHP routines, but seems like you can get real strong doing body weight and calisthenics, so im glad this information is getting out

i still wish i could do squats and deads (and maybe i will some day) but this at least helps me get stronger and fit with no probability of injury

>>40513659
>no probability of injury
There's always a risk of injury if you overtrain or if your form isn't perfect. Even then you can always have a bad day. But maybe it's easier to notice you're about to get injured with bodyweight.

Has anyone tries out the GB fundamentals ? What is it? Just meme movements?

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>>40513659
actually, there is always risk of injury when progressing

>>40513817
GB fundamentals? what is that

>>40512808
I cant kick up into handstand either. I just lean forward into frogstand and press myself up into the handstand. Its much more controlled that way.

>>40513829

It comes before foundation

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I can bench 135 3x5 but can't do 3 push ups. What's wrong with me? 170lbs btw. I feel myself failing in the triceps and "outside" of my pecs if that makes sense.

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>>40514378
I see no reason to bother with it, Foundation has exercise difficulty so low, it's laughable

>>40514690
bench and triceps push ups are different, which one do you want to improve?

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>>40514762
Push ups, but it seems strange I can't do more than 2.

>>40514812
its not strange, you can barely bench 135

your core is probably shit

File: Jovtchev01.jpg (153KB, 600x400px) Image search: [Google]

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>>40514812
then do bench with your triceps, arms by your sides

Lotta Йoвчeв fans up in here