/bwg/ - BodyWeight General

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>>40522184
as requested, posting Foundation 1-4 + Handstand 1-2 for those who can't p2p

>>40522190
good man

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>>40522190
Should have commented on the thing, doh.
Left side is the exercise, right side is the mobility for that exercise, you do mobility between reps

FSAS - Fundamental Straight Arm Strength
FBAS - Fundamental Bent Arm Strength
FLS - Fundamental Leg Strength

the numbers like 5x60s means mastery for the movement, in this case you look at 60s/60rep template and follow that progression, once you hit mastery (can do 5x60s) you move to the next level

for negative movements, 5x5x10s means you descend for 10s each rep

im doing pushups, dips, and pullups right now.

what is the best way to mix in backrows and squats ?

does anyone mix in barbell squats and deadlifts with their otherwise bodyweight routine

>>40522306
You dont. Just throw out the shit and keep everything thats good. Basically throw out the bodyweight exercises and keep squats and deadlifts.

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>>40522306
no point in doing push ups and dips

I mix rows with HBP progression and curls with FL
You can do squats instead of bw squats and dl instead of rows, but I prefer rows over dl

40522338
you are looking for >>40520793

How does it look, boys?
https://www.instagram.com/p/BQ_52PHl57g/?taken-by=fedora_boi

So I'm looking into starting calisthenics in a few month. I want to first meet a few goals on my barbell lifts before I move to calisthenics. I have a few beginner questions.

1. Concerning programming, routines are meant to be ran as a circuit. This means "do exercise x, then y, then z, repeat this n times" not as "do x number of sets, then go onto the next exercise". Is this correct?

2. I understand the main goal is to move onto the more difficult movement, however I would also like to use calisthenics to continue to build strength. Would it be reasonable to add weight to some of the easier movements (basic push ups, dips, pull ups), on some days while on other days I focus on executing the difficult movements?

3. Referring somewhat back to number 2, can I more or less neglect calisthenics squats and continue to do barbell squats and deadlifts? I still plan on doing the calisthenic squats for the sake of mobility, but I also want to maintain my leg strength.

I've been looking at Reddit's introduciton to calisthenics routine. Should I start with this routine? Is there any calisthenics equivalent to the Starting Strength routine?

Thank you for your help!

>>40522190
>>40522211

Thanks that clears everything up for me
I had that book downloaded but my low IQ lazyness made me skim through everything not really understand it and just drop the damn book lol

>>40522443
>1. Concerning programming, routines are meant to be ran as a circuit. This means "do exercise x, then y, then z, repeat this n times" not as "do x number of sets, then go onto the next exercise". Is this correct?
No its not correct. Thats called circuit training and its not exclusive to calisthenics.
>2. I understand the main goal is to move onto the more difficult movement, however I would also like to use calisthenics to continue to build strength. Would it be reasonable to add weight to some of the easier movements (basic push ups, dips, pull ups), on some days while on other days I focus on executing the difficult movements?
You get stronger by moving on to more difficult movements but you can still add weight to basic moves like you mentioned. I personally do a combination of both.
>3. Referring somewhat back to number 2, can I more or less neglect calisthenics squats and continue to do barbell squats and deadlifts? I still plan on doing the calisthenic squats for the sake of mobility, but I also want to maintain my leg strength.
Yes of course you can.

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>>40522443
Also, just to clarify, I'm not training purely for aesthetics, strength or skill. I really just want a mix of all three, if that is possible. Is it too much to ask for a little of each or should I really just pour all my focus into one?

>>40522458
Strength, skill and aesthetics usually have a lot of overlap so no its not too much to ask for.

>>40522443
no
yes
yes

>>40522457
>>40522461
Concerning circuit training, is this a proper approach to calisthenics? It seems like it would be a good substitute for cardio, however, I can see it leaving me more fatigued for the next exercise. Is it best to stay away from circuit training?

>>40522478
Best to stay away. Its good with basic exercises for cardio but in terms of skills, strength and aesthetics its bad.

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>>40522486
Thanks for the help. Here is a qt.

Any recommended beginners routine for calisthenics? I already can do plenty of pull ups, pushups and dips, so I don't want to start at square 1.

>>40522498
just look around this thread im sure youll find something
personally i always do my own thing because i think i know whats best for me

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>>40522375
I ain't clicking that shit

>>40522454
Like I said numerous times, it's not a 'book' per-se, it's just info from website.

>>40522443
1. what others said, if you do x then y then z, your muscles from X have been resting for too long, there's whole articles about rest times, which shouldn't exceed 5mins, if you do one circle in less than that, sure you can do that

2. Main goal is for you to decide what is your end game, from BW all I want is FL, SPL and HBP, as a skill. There are some points though: if you don't care about skill work, for biceps, close grip pull ups mastery, then add weight, for triceps, parallel dips mastery then add weights, sure you could skip weights and work for one arm pull up/dip but that will take you a lot of time

3. Like I said in #2, you can pretty much pick and choose which movements to do from BW and what to do with weights

>>40522458
that's what I'm doing as well, it's a longer road than just focus on one point, though

>>40522498
Foundation is the one I do, it has progression both rep wise and skill wise, some movements are detrimental strenght wise.
You do mastery test to determine where to start on foundation, though it's recommended to do skill work for the same level, for example even if you can do level 6 of SPL but only level 4 for HBP, you should do level 4 for both, you can also skip some weeks of progression, but mobility is important

Is there a good exercise that hits the hamstrings?

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>>40522677
bodyweight is not ideal for isolations, only movement is superman holds or leg kickbacks, recommendation is to add weight, though

>>40522660
>I ain't clicking that shit
: (
>>40522677
Glute and ham raise is very good. I suggest you start with negatives because its very challenging.

>>40522698
You can develop very strong hamstrings with what i mentioned here >>40522705

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>>40522711
My knees hurt just looking at it

>>40522677
nordic curls

>>40522722
I do them on a soft surface so its alright for me.

Anyone know a good way to do rows?
Currently I have a door pull up bar and waist high portable parellel bars. I currently use the parellel bars but I do not fit under the bar if it is in line with my shoulders. So I use both of them with my palms towards me and this is wrong I think. Looking for a cheap alternative

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>>40523064
If I'm reading this correctly, you don't fit in a door frame?

>>40523084
Nah, under my parellel bars. I can't do my rows off the door pull up bar for obvious reasons

>>40523064
doing them neutral grip is fine
if anything it hits a bit more bicep

>>40523064
Why do you think thats wrong?

>>40523092
You mean like inverted rows? Where your feet are on the ground or on a stool? You can't do those?

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>>40523092
I don't see the reasons, unless you can't have doors open

Can you strain your neck doing bridges? Only just managed them and now my upper traps feel really tight

>>40523143
Yes thats what i use fir neck training. I do both front and back bridge.

What are the most essential bodyweight exercises that get neglected by doing barbell training?

I want to eventually be decent at bodycontrol, about to hit my strength goals in the gym soon.

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>>40523167
Depends on your weight training, compounds tend to hit most of the stabilizing mucles that you use in bodyweight, provided you use correct form.

>>40523102
So I'm not going easy on other muscles doing it this way?
>>40523138
I'm not up to off the ground progressions yet but hopefully very soon.

>>40523167
Dips and pullups/chinups, for starters. But most lifters already do these, weighted or not.

L-sits are a nice one. I very much doubt you'll be able to just do these without practicing, even if you can lift massive amounts of weight.

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>>40523293
you can always use your pbar for lifting legs off the ground, or a chair or anything else, desu

>>40523475
I'm doing rows not levers

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important

"lee-ver" or "leh-ver"

>>40523485
>thinking
>what did he mean by this?
are you trolling or retarded?

>Hang from pull up bar, face up
>legs on support like your Pbar
>row
>???
>profitt

>>40523514
are you not a native english speaker?
lever = leh-ver
for lee-ver the grammar would be 'leaver'

>>40523514
It's regional, lee-ver for ausfag here

>>40523524
The difference between levers and rows are if you're feet are supported. How to support my feet if I am at the top of a doorway

newbie here,
where can I find the GST wrist stretches in the handstandOne pdf? They all look the same in the pdf?

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>>40523554
handstand one is pretty much nothing but wrist work, afaik

>>40523553
buy rings and attach to bar, or just use rope to lower your highest point
it's like, basic logic, senpai

I feel really dizzy whenever I try handstands, any advice?

>>40523630
Control breathing more, you have to make a conscious effort to breathe in that position. A bit of lightheadedness is going to happen but as you practice holding it longer you'll get used to it

>>40523630
do you get dizzy with elevated pike push ups?

>>40523602
yeah, its only wrist work. Before it you have to do 4 stretches as a warm up kind of. But the pictures look all the same and they are called wrist stretch 1,2,3 and 4 so I cant google them, I guess I'll do just random stretches

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>>40524032
you have PDF and you think they are the same? are you blind?
>wrist 1
palms down
>wrist 2
palms up
>wrist 3
same as 1 but you lean forward instead of backward
>wrist 4
same as 1 but you stand with your hands further infront and wider than hips, lean backward

>>40524560
>wrist 4
>same as 1 but you stand with your hands further infront and wider than hips, lean backward

ment to say
>you start
not you stand

>>40524564
fuck, even more on #4:
>wrist 4
>same as 1 but you start with your hands further infront, wrist outward and wider than hips, lean backward

>>40524560
Well now that you said it, I am starting to see it. Lol im dumb.

Are tendon problems common when doing "grease the groove" and other high frequency methods? Whenever I do it my elbows or shoulders start hating me after a while and I have to stop for a few days or a week.

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>>40524703
no idea what methods you are talking about

>>40524674
confirmed for lee sin main

>>40522698
>>40522705
>>40522724
Thanks anons.

Anyone completed or attempted any of these GMB programs:

1. Parallettes 1
2. Focused Flexibility 1
3. Rings 1

Any advice?

>>40523965
No, just with handstands

should you ever do chinups over pullups
i think my bis are lagging

Some people say that diamond pushups, compared to regular pushups, work your triceps a bit more and your chest a bit less.
Others say they work both your triceps and chest more and are therefore just objectively better than regular pushups.

Which is it?

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>>40525555
meh, if I had a bar I would do close grip pull ups, and then add weight

>>40525499
never heard of it

>>40526107
they can't work 'both' more than regular push ups, you are distributing the same weight as in regular push ups

>>40527195

https://gmb.io/

They work up to a "flow" of movements.

3 month focus on one activity with warm up and cool down plus a leg program, a pull up program and a yoga routine

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>>40527561
don't link shill sites, link routine

Is it bodyweight exercise if you use a chain to hang weights off yourself while doing pullups/chins/dips?

>>40527631
every exercise is a bodyweight exercise, because you move your body with weight

So I follow the progression tables of Foundation, but have been stuck at week 5 of standard pull ups for week and a half now. Do I keep going at it until I get it? Do I do a deload week? The series doesn't specify what to do if you can't "progress in time" with the tables

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>>40527843
Because you can progress, haven't been stuck on anything yet, but I'm on level 3 only

are you saying you can do 3 set but not 4? just rest after 3rd for 5mins

>>40524703
the whole point of g2g is the low intensity, so it shouldn't be a problem

So I ditched the iron and started Building the Gymnast Body progressions today. It's very tough, but, I think, more fun; which is great!

Q:

Should I try to work on EVERY FSP? I'm working on 6 FSPs and it seems like a lot of time given that I am trying to get in 60s of hold per FSP.

Say my average max hold is 12s, this makes for 10 sets of 6 seconds with 1 min rest between each set for a single FSP. For 6 FSPs that means a minimum of 70mins of FSP work before I even get to the strength exercises. Is this right? I don't mind putting in up to 2 hours a day, but if I don't have to, I'd rather not.

Hey /BWG/, could i train chest only with push-ups? I used to go to a park to do dips too, but due to college all i have been doing are diferent styles of weighted push-ups. If im doing the correct variations, can i work chest properly?

This is probably a dumb question, but a bodyweight routine won't do anything if I'm currently eating at 1200 calories to lose weight, right? I need a surplus to gain muscle?

>>40531424
First of all, why are you eating 1200 cals? im 1.74m and when i weighted 80 kilos i did a cut with 1800-2000 cals, training 3 days a week. im at 69 kilos atm. Second, imo you can build mucle with low calorie intake, but it depends on the amount of protein you eat. Tho most people agree that you do need to be on a surplus.

>>40531424
If those 1200 cals are pure protein maybe. You'll lose weight faster at least.

>>40531451
Losing weight. Down 50 pounds in 4 months already, but I can switch to maintenance if it means faster progress on gaining muscles.

>>40531464
I'll just add more protein and see what happens, I think.

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>>40530361
what is FSP?

>>40531400
archer push ups, or any push up variation where you flex your chest to bring upper back above shoulder height

>>40531424
this is not related to bw alone, but how the muscles work, if you break the muscle fibres, body will try to repair on what resources it has, so yes, add more protein

>>40532166
thanks, senpai

>>40528070
No, no, I meant that I worked up to the week when you have to do 4x6, but I can't manage to get the last rep. Been at it work week and a half, and still can't get the last damn rep.

My question was whether I should keep at it even if it takes me 3 weeks more, or whether at some point I have to do a deload week or maybe go back to the previous level (4x4)

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>>40533893
are you failing on last rep of first set?

>>40533968
No, usually last rep of last set. And some days I'm more tired, haven't warmed up properly or what have you, I may fail last rep of the 3rd set as well

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>>40534092
then like I said, take 5min rest after set

>>40522184
Tfw fell for the planche progression meme
Tried planche leans and planche plean reps yesterday instead. Got a really good workout for delts and didnt fuck around holding some dumb position fir x seconds.

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>>40534290
the only meme you fell for was to drop out of high school

>>40534327
He types this as he is stalling on tucked planche

Constructionfag here.
Can you guys spoonfeed me for the moment?

What can i do to increase my overall strength and strengthen my back?

I have a ton of time to workout on the job every night.

I will be writing notes and logging everything as i read more.

>>40534369
deadlifts

pullups, inverted rows
scapula pullups, scapula pushups

core work-plank variations, hollowbody hold, superman hold

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>>40534353
Ugh, haven't stalled on anything yet, I'm on level 3 in SPL atm

>>40534369
>Constructionfag here.
Isn't your job already intense strength wise?

>>40534408
Whats level 3?

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>>40534412
plank

>>40534398
Not sure if i can do deadlifts at work, i might be able to bundle up some angle iron.
Pullups are tough too cause theres no real doorways since the building is only 3/4s of the way done.

>>40534408
Eh not all the time.
You build up good forearms and legs overall but youd never get buff.
I can walk around with 160lbs worth of dry cement mix on my shoulders if thats any indication to my current strength.

>>40534426
Dont worry big guy once you start training planche youll realize the importance of planche lean

>>40534139
Sweet, thanks for the suggestion, anon.
I usually rest between 1-3 minutes between sets, depending on my level of exhaustion. I know it's not much and most people do 3-5 minutes, but I do it this way in order to train endurance and stamina as well.

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>>40534461
>being this illeterate
not sure if trolling anon, told you I'm on level 3 in SPL progression, already doing pseudo planche push up for FL progression

>>40534430
I'm not sure how you plan to work out while working?

>>40534478
Also, even with 5min rests, for higher end of reps in mastery progression, if I don't get some carbs before work out, I will fail last set

>>40534501
All I read was "plank"

>>40534501
"Working" right now consists of walking up and down stairs between 7 different floors and making sure nothings on fire or flooded.
Im here for 12 hours a night unsupervised.

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>>40534509
that's why you follow the conversation if you are butting in, it's level 3 in straddle planche progression

>>40534514
Hm, for back you can do superman holds as well as side lever progression up to a point where you need equipment, for overall strength you can do a number of things, but if you have no way to do a pull up, your biceps will lag behind, unless you use something for curling, like that cement mix

>>40534523
Currently im trying to do:
Squats
Sit-ups
Pushups

I could curl with 5 gallon buckets, tons of those around here, some full some empty.
I could try doing farmer walks and shrugs with the buckets too.

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>>40534533
>trying
can you not do them?
also, don't do sit ups, far better things for core, like Manna and FL progression

you have to make sure buckets are consistant in weight

>>40534568
Trying only because of a serious back injury a few months ago fucked my shit up (bulging disc) and i gained more weight.
Im also trying to have good form which is annoying because my gut is even bigger and gets even more in the way.

And dont worry, i redid the majority of my diet. Cutting out sugar and bread is a nightmare.

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>>40534583
>few months ago
then take it easy for another few

>>40534686
Im trying to, thats why i want to go off BW exercises.
Im on "light duty" right now but eventually ill be tossed to the wolves again and ill be lifting heavy.

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>>40534715
Just because it's bodyweight things, doesn't mean it's risk free.

>>40534726
I remember when I dislocated my shoulder doing too many pushups. I panicked, ando wondered where I was gonna find and doctor at 2 am. I said "fuck it" and pushed that shit back in place. Layed off the pushups for a couple of weeks.

Guys, I need advice.

I've been training calisthenics for about 10 months now and I've gotten to a decent level. I can get into front lever and human flag with a good stable movement and keep a semi-decent position for a couple of second. Also I can do muscle-ups with proper form for 6-7 reps.
There is one problem tho' my legs and shoulders are lacking.
I was thinking about adding an extra day in the gym to get some squats in, provided my previous knee and back injury (which I got in my weightlifting career) allow it. I was also thinking about training shoulders in the gym with OHP and some accessory work since I feel too wasted to add a fbw training session.

Would you say it's best to train the shoulders in the gym or with fbw exercises?

>>40534757
if you want mass, weight training will always be faster

you can also always work on your hspu for shoulders

>>40534726
Well im not going to go balls to the wall, just need to maintain the strength/muscle mass i have right now since i went from
>moving lumber and concrete
To
>shining a flashlight into different rooms

Im expected to do this until August and i dont want to be rusty as fuck when im off light duty.

Iono man, its frustrating and i feel kinda useless right now since im not actually doing anything but walking.

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>>40534757
you should have decent shoulders if you can do FL and muscle up, are you sure it's not body dysmorphia? instead of OHP you can work on your handstand

>>40534775
I understand, but you don't want to fuck your shit again just because you didn't let it heal properly

>>40534772
The hspu training definitely seems like a good idea.
I've seen a picture in this thread with a nice progression ranging from easy exercises to the full hspu.
Although I'm never really sure on how to handle progressions. Namely when it's time to move forward to the next step or when it's advisable to take a couple of steps forward instead of just 1 (or even a step backward if necessary).
I guess I'll have to try them out and fit them into my training.

>>40534814
Yeah thats true.
Physical therapist i was seeing basically told me to "stretch and do sit ups".
Fuckin useless since thats what i do everyday anyways.

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>>40534830
like I said, don't do fucking sit ups, they are bad for lower back

>>40534814

It might be a bit of body dismorphia, the shoulder is strong, in fact I can also perform typewriter pull-ups correctly (not many reps). The rear and medial delt are probably fine, the anterior delt I'm not so sure.
As I wrote above I'll definitely try to include a hspu progression in the training which might sort things out.
I can spend time in the gym focusing more on legs.

>>40534837
Just like squats are bad your your knees

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>>40535571
I don't squat and my knees are fine

https://www.youtube.com/watch?v=vqHjDtAXnv8 [Embed] [Embed]
According to this vid these guys are aesthetic as fuck and the girls love it (see comments)

There's a gymnastics club near me but I wouldn't know how to make a routine out of that shit or wtf I'm doing, Is this worth me doing or can I get a better bod quicker doing 5x5, accessories and some running? I sort of prefer bodyweight because I can go to failure without some heavy ass weight falling on me. At the min I've been doing 4x push ups and 4x pull ups to failure mon, tues, thurs, fri. I did 5x5 in the past and was looking pretty thicc

>>40535596
>face and ass are perfect
>literal man torso
Fucking crossfit goddamnit

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>>40536319
glad you like it, faggot

>>40536302
Get Foundation or look at the first reply to OP.
To give you perspective, push up is level 2 while pull up is level 8

>can do one minute of hanging L-sit
>still struggle to get the balance right for floor L-sit

God I suck at this balance thing. My handstand progress has been pretty underwhelming as well. Thinking of buying some weights so I can OHP instead

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>>40536785
Immediately after I shift weight from arms to whatever in a open tuck planche I get this sharp pains in my forearms nearer the elbow, pic related.
Are they weak; is this from the balancing effort? What can I do?

>>40536785
get better(easier, longer holds) at wall handstands(chest to wall) and it will come. regarding the l-sit i'm not really sure what there is to balance? if you can do a toe to bar leg raise (even better if it's on stall bars) and your lats and triceps are strong enough i feel balance should be the least of your worries.

>>40537327
I can do L-sits just fine on parallel bars but when I need to have my palms open to lift me from the floor it just falls apart. Maybe I have weak wrists? I can do weighted dips with one plate and weighted chin ups with 25 pounds as well I don't think my lats or triceps are the problem

Can you do a tuck L-sit from ground? If so, you can work on slowly extending legs while concentrating on balance.

>>40537463
When you do these parellel bars L-sits are your legs above or below your bars at the end of the time?

Are planks supposed to be hard?

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>>40537282
Most likely you need to stretch your wrists
Or work on your forearms

>>40536785
because you don't need to balance yourself with arms when hanging..

>>40539020
depends on how fit you are??

Question: have you noticed any comparable differences in the speed of your progression during cutting/bulking/maintenance?

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>>40539488
I don't do that cycle, so I can't comment.
According to bro science, when you cut it's easier skill wise and when you bulk strength wise

>>40539020
are you actually bracing your core and flexing your quads, or just holding yourself up

they're not supposed to be very difficuly, but you won't get much from them if you do them wrong

>>40540790
Maybe I'm doing them wrong then

if im tall and fat should i do calisthenics?

>>40541773
I'm tall and fat and I do calisthenics.

Larger men have a greater potential to gain from calisthenics then smaller men.
The problem is that it takes us longer to progress on certain advanced movements. Mainly because of..well..length of limbs and leverages.

However, the base of strength, body awareness, and joint strength gains are unbelievable.

>>40541773

better than sitting on your ass getting fatter

>>40541773
Yes. You can always lose weight and your height is no excuse.

Should I do my bodyweight routine tomorrow even if I'm sore as fuck and can probably only do it once? I did it 3 times yesterday and can barely move

>>40542108
reaccess tomorrow

>>40542108
Yes. One set is better than zero. Collapse into bed right after if you need to.

>>40522184

Happy little bonk

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Going upside down makes me feel really sick. Is this normal and something I just have to deal with?

Out of all the core body weight movements headstands seem like the least important. Can I replace them for something else?

>>40544052
I was trying to replace them for a while just because i had very little luck with it. Results: weak and unhealthy shoulders. If you want to get rid of all vertical pressing at least start lifting weights to replace it.

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>>40544052
handstands are just more intense variation of dips, triceps wise, you may want to start doing weighted parallel dips for triceps, depending on your angle while dipping they will work your shoulders as well, but not your traps
if you have access to weights, OHP or military press is the equivalent

>>40534369
>>40534398
>>40534408
>>40534430
you're gonna wanna also do frontal core workouts.

>>40545206
but you're not dipping.

>>40545189
jesus. just take off the makeup and she is 10/10

>>40544052
get the blood pumping first. do burpees or jog in place for 10 or so minutes.

do you get light headed or feel weird when you stand up from sitting or laying down?

>>40544842
if you can't do a handstand against a wall cause shit is hurting, you gotta fix your body.

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>>40546520

>>40546514
>but you're not dipping
no, not yet

>>40546973
That the fuck is up with wymn and having muscular thighs the size their heads..

>>40547508
eh, I think you need test to grow upper body, something about genetics I guess

Can sopme oen give me actual advise about how pike pushup should be done?

Like i have seen too much conflicted advise on youtube/google, and too many variations, I would like to know specifically how much should your legs or arms should be apart from each other, at what angle should your elbows be, how deep does your head need to go, how sharps should the angle your body is making be?

And what other exercises besides normal pushups can I do for chest development and for upper abdominal strength

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>>40550077
pike push ups not on Foundation, so you won't find perfect form
archer push ups for chest

>>40539020
they are for women, fags and dyels

Do diamond pushups work or are they a meme?

>>40534837
that hernia tho

>>40550171
wtf is a diamond pushup

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>be me
>discover that I can skin the cat
>get over excited and do it many times for two days straight
>an old injury on the shoulder resurfaces
>two weeks of resting and meme shoulder movements have no effect
>google for a solution
>"Do this exercise and you'll never have another shoulder injury again!"
>Click
>It's the Skin the cat
>mfw

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>>40550171
any push up works, but for chest do archers and dips for triceps