/bwg/ - Bodyweight General

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>>40568450
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

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>hey OP,
>I just do rows and curls with weights

>why? Is Foundation not enough for arms? My triceps is drained after incline push ups lol.

OP has no pull up bar

>>40568453
Hory shet, been needing something like this. Thanks for this resource anon. Tremenjous, simpuhbly tremenjous.

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>>40568501
Gel swole bruh

How do you deal with head pressure when your head is below your heart, heard it damages your eyes.

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>>40568893
yea, if your work forces you to give blow jobs upside down, make sure you level your head every hour for 15mins

ITT: Twinks and Fat asses.

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>>40569004
so are we the twinks and you're the fatass? or are you a twink

>>40569041
I think he was looking for people to fullfill his fetish

>>40569041
>>40569177
Tell me how it's impressive to be able to do 50 pushups please.

>>40569476
no one's saying that but you dumbass LOL

>>40569487
Shut up twink.

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>>40569476
mastery is 5x15 so it's actually 75 push ups, but that's level 2, which is like, bar only bench

>>40569520
lmao blown the fuck out

thanks for the free bumps little guy

>>40569543
>dwells within /bwg/
>calls others little guy
lmao familia
>>40569523
>5*15
Wow thats hardcore.

>>40569563
dawww did it hurt your pride that you're smaller than the bodyweight fags
thats pretty cute actually

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Can you get a body like this from bw exercises? Posts links to people with similar bodies who claim to have only done body weights.

>>40569603
why wouldn't you be able to? resistance is resistance

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>>40569603

>>40569563
>he doesn't lift and do bodyweight
Fag

>>40569580
My wilks is 320 you pathetic twink.
>>40569744
>doesn't lift
>says the le bodyweight meme guy
Go do some pushups you fuckin weakling.

>>40570189
you reek of insecurity, should talk to someone about it

>>40569648
Bull. Shit.

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>>40570305

>>40570224
You reek of being underweight, go see a doctor you fuck.

>>40570305
Looks like dips and pull ups

Has someone done antranik's intermediate bw routine? Im doing it now (2 weeks in). Came from recommended bw routine from leddit. Its pretty tough, fucking archer pushups are hard.

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>>40570916
If you ask opinion on routine, at least post it.

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>>40571016
You are right, here it is
http://antranik.org/bodyweight-training/

>>40571016
OP, where are you from? Not many people doing bw on /fit/. feels kind of bad.

so every other day i do pushups, pullups, dips, knee raises and plank

im improving in all except pullups- i feel so far away from being able to do even one - im 195 , 5'10. im doing set with negatives, then resistance bands the negatives again

>>40571677
>Scooby teaches you how to do a pull Up

www.youtube.com/watch?v=mRznU6pzez0 [Embed]

How long have you been working out? Is your back tired from the previous workouts? How much time do you go in a negative pull up?

Also check out Rope CLimb in first reply to OP. This is your back workout in the Foundation course. You'll see that there are 7 easier exercises leading up to a pull up. At the moment you are forcing it a bit, but many people have made it this way so you could keep going if you want...

>>40571797
bent arm hangs should help

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How long would it take for me to be able to do a full pistol squat?

I just started with seated pistol squats about 1ft from the ground and I can squat 3pl8s for 1 rep.

are weighted ring dips better than regular weighted dips?

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>>40572016
Try this version. When you do them on a surface you can bend the other leg. You need to bend it until you train your mobility. Using a book or a light weight will make it easier to balance balance.
I think this will help you, especially the elevated surface, because you already have the strength, but lack the mobility. Between sets you can do jefferson curls for mobility

https://www.youtube.com/watch?v=bYRbXGbAq8A go to 0:50

>>40572276
I've heard that everything with rings is harder. They are better if you are advanced enough for them with proper form.

>>40573636
Thanks, I'll give this a go.

Not feeling too pumped about paying Sommer 85$ for shoulder mobility tips. Are there any other good resources on the topic out there?

>>40572276
The thing with rings is you can do advanced variations like Bulgarian or archer dips. For weight i think its best to stick to regular dips.

I basically have access to the gym 2 days a week. But I know that's not enough, so do you think it's possible to do one additional workout with bodyweight at home and make progress?
What kind of stuff do you think I should do to aid my weightlifting? Squats, bench, curls, etc.

>>40568450
What exercises would /fit/ suggest I do in addition to pushup, bench dip and planks. I have been doing those three in combination with going to the gym, but once uni is over I need something to serve as a maintenance workout. I want to stay in shape and work out 3-4 days per week but with no particular goal in mind.

Any suggestions for other exercises to support other muscle groups?

>>40574365
Pull ups, squats, handstand push ups, dips, dragon flags. I dont even know where to begin.

Just did a muscle up at 122kg BW, took -22kg of dieting and like 10 training days. I was pretty hyped when I hit it.

Now I've been training for hand stand and walking. Quite a lot of fun to do practise during the day and off days from my "real training"

>>40574348
Do you have a workout for the other 2 days? If so give it here. I have some ideas.

>>40574365
Can you post a pic of the body you want to maintain? I want to know what you mean by stay in shape.

>>40574824

It is. You must have been training quite for a while to be able to do muscle up at your weight. How does your workout for handstand look like?

>>40575510
Yeah I'very been training for 8 years.

I can handstand 3-5 seconds, but it's not consistant yet.

>>40575619
Did you just tried to do a handstand? Don't you have some preparatory exercises?

how do you guys train your hammies?
I'm too weak for ghr and the lying from rings thing doesn't seem that efficient

>>40572016
I just tried it once and was able to do it.

>>40575746
Do ghr with negatives

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>>40575853
Good for you

If I just do push-ups, sit ups, planks, dips, pullups, chin ups, and bodyweight squats, how far will I get and what will my body look like? I'm joining the military

>>40576333
Depends what weight you are.

>>40576367
I'm 5'11, 136 pounds. I'm eating around 3000 calories a day.

>>40576383
jesus christ your small. it should be long before you start seeing gains cuz your a skellington

>>40568450
Is that Insanity program worth my time? Can I make any real gains from it?

>>40576499
i think he'll see gains quickly cause he's so small

he just wont get big anytime soon

>>40575686
Did it couple of times against the wall and then just started practising it without.

>>40576531
very little. youll get ripped though if you follow the diet program. if thats what your looking for than go for it.

for hypertrophy tho i wouldnt do it

>>40576539
lmao typo i meant it shouldnt be long

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>>40576564
Pic related is the thing I am doing. It is made for people who are total beginners and progresses to olympic level. You aren't a beginner... You are currently struggling with main exercise 16. You are probably strong enough but lack balance. Maybe go to something easier like level 2 and then 10 or 13. Use the easier exercises to get used to the balancing. After that you are going to progress very fast because you are already strong.

The wrist shit on the left - you probably need it because it also trains your fingers. And finger strength is important for a handstand.

If you don't know some of the exercises, download Foundation and in the HandstandOne.pdf and HandstandTwo.pdf you will find everything (pictures) you need. You can always ask here if there is some exercise you don't understand.

>Foundation series (4 books + 2 Handstand + Rings)

magnet:?xt=urn:btih:39d3d785f7c6df583af2fa846646a74b3d256cac&dn=Coach Christopher Sommer Mastering Gymnastic Strength Training 2014&tr=udp://tracker.coppersurfer.tk:6969/announce&tr=udp://tracker.leechers-paradise.org:6969/announce&tr=udp://tracker.mg64.net:6969/announce&tr=udp://tracker.opentrackr.org:1337/announce&tr=udp://tracker.sktorrent.net:6969/announce

>>40576732
Is there a place where I can find explanations for these? What's a long hollow wrist walk? or long hollow wrist pushup? partial wall handstand? free handstand shrug? hollow rear support? and a bunch more

>>40576906
dude posted the torrent in his post...

>>40576933
whoops i'm a retard

thanks

i wanna do bwf but im fat, is it doable?

Those who've achieved muscle ups, what was your pullup count when you got your first one.
I know a specific pullup count doesnt equal muscle up, but im curious where you all were at when you got it.

>>40576967
Start now, do cardio and stick to a caloric deficit. IMO the nice thing about bodyweight is that it's relative to how much you weigh. If you start now while you're fat, as you lose weight, it'll become easier.

>>40576967
You can start it by doing basic stuff, but you have to be of average weight to progress a lot. I'd recommend running and doing push ups, planks, dips, and negative pull ups as well at dieting.

>>40577013
>>40577016
thanks guys,

any recommended routines or just follow the foundation in the OP?

>>40576999
I was comfortable doing about 10.

>>40576732
Thanks!

>>40577181
shiet, im currently at 3x10 pullups, working up to 3x15 before i go weighted pullups

did you do anything specific to train your muscle up, or did you just kinda do it

>>40577220
I always had trouble with the bar muscle up. I started doing it with rings and learned how to transfer my bodyweight forward. After that I was doing bar muscle ups easily.
Start doing slow negatives from the top and when you do attempt it pull it right to your sternum, any higher and you have to really grind it out using your triceps. Once its at your sternum you just lean forward and do a dip.

>>40577261
appreciate it, thanks

>>40576906
https://www.youtube.com/watch?v=W1LdvInmRkY&index=60&list=UUDcvv3Y0_E-zzy7Rbv0ge1g

This guy does the four wrist exercises in order

WP - FKP - WR - FTP

He is doing the long hollow version in this video. Meaning against a low with feet further away from the wall

>>40577352
against a wall*

>>40568450
Any age limit on BW? I'm 31.

>>40577717
Yeah cutoff is 30
Sorry you're past the expiration date
Pack yourself in a green bag and deliver yourself to the nearest compost

>>40577717

Everyone knows attempting any sort of bw exercise after age 30 is certain death.

>>40577717
dont break your bones OLD MAN

>>40577744
>>40577760
>>40577769
hahaha

for straddle l sit, are your hands/arms inside your legs, or outside

We always talk about upper body stuff and sometimes pistols, but does anybody work on tumbling and jumps and shit?

>>40577171
Yeah, or r/bodyweightfitness has a good one

hypothetically, if i were performing the same exercises in each, would i get more gains/progress from fullbody routine every other day, or a push/pull everyday

Are rock climbers welcome in /bwg/? also does anyone here use campus boards?

>>40577717
no dude. theres some ancient dude on instagram whos literally went through cancer who does bodyweight shit

>>40578167
Probably the same. If volume is equal, resistance is equal, and rest for muscle groups is sufficient, along with diet, differences would likely be negligible.

>>40577953
That's leaning more towards your tricking/gymnastics/parkour stuff. We can discuss it but it's not as immediately applicable nor sought after as the strength stuff.

The main issue is that properly done rolls and tumbling can be very difficult to teach yourself in an open environment, and that ploymetrics can be really heavy on the knees. Most people have shitty landing and gait mechanics, so plyometrics can really mess you up if you're not progressing properly.

I've heard a few people say that they don't like starting plyometrics until you're back squatting anywhere from 1.5-2x bodyweight.

>>40579115
Would the vertical jump bible be a good start point for at least working on jumping power, and then working gymnastic skill technique later?

been doing pushups, dips , pullups, hanging knees and planks, every other day

i dont know if its any one thing, but its healing my lower back (or making it feel better) and also upper back. i feel better

i might start doing low weight barbell squats in addition, but bodyweight is working so well

where do i find a rope to climb

that seems like not anywhere

>>40579137
It's a pretty decent place to start yeah. Just remember to take good care of the knees and ankles - Dogen's "Titanium Ankles" video on youtube can give some decent advice for prehab, and I think there's some in the vert jump bible too. Make sure you actually read all the information in it. There's a lot, but it's decent stuff.

Just make sure you step on/off stuff when you're doing box jumps or whatever, rather than jumping on and off, at least when you start. Slower sets with proper jumps is better than trying to turn yourself into a human kangaroo to do the sets. Its usually the rapid repetition that shreds people who start with plyos. They don't get just how much more force is going through the tissues of the knee and foot, especially if they land poorly.

>>40579150
If you could work in rows of some kind, that would be good too: helps balance that horizontal push you're getting from the pushups with a horizontal pulling motion. Good job with getting started mate, glad it's helping you out. Don't forget to warm up and stretch.

>>40579334
>Don't forget to warm up and stretch.

i do 12 mins of jump rope, 45 seconds on/45 seconds off

>If you could work in rows of some kind,

yes i need to. i might have to split up push and pull days or something because i get to tired by the end

Is there any reason to do bodyweight exercise over weights other than if you're poor?

>>40579353
In all honesty, you could probably cut down on the rope a bit if you're running low on energy by the end of the routine. Splitting the days is a decent idea too, but warmups should be just that, a warmup. Don't need to go ham with the rope (if you want to, by all means do it, but it's not necessary per se). How long are your rest times?

>>40579579
If you enjoy it more? If you get more of a kick out of movement than weight numbers?

>>40570352
Why would you post people on roids? It's a fact as a natty the best you could hope to look is like twink bruce lee on bodyweight.

>>40579904
>a 5'7" manlet with a small frame is the limit of bodyweight training
lol

>>40568453
Is there a sheet or a description of how to perform these? Some of these things I've never seen before like chest roll, chinese and wrist handstand, handdtamd for reps?

>>40580944
foundation torrent in the op

How does one get into this kind of exercise if they've spent their whole life behind a computer screen? I've got absolutely no muscle mass or joint mobility. I'm the human equivalent of a fat popsicle stick, and I'm pretty sure I have anterior pelvic tilt.

Calisthenics really interests me because I've never had control or mastery over my body, and this seems like the best type of exercise to achieve that.

>>40581093
You utilise progressions - variations of the exercises that are easier or harder to perform.

On a simple note: muscles generally act on bones, and the bones move at joints. So painting in broad strokes - we're basically a big set of organic levers. Muscles apply force to the lever, it rotates at a joint, we get movement.

Now the thing with levers is: if you change where the weight and the applied force are in relation to the joint, you can make things easier, or more difficult. Whether or not the lever is giving you a mechanical advantage, or a mechanical disadvantage.

So bodyweight training is mainly about setting things up so that the level of difficulty is enough that you get a good workout, but not so high that you can't do the exercises. Like inclined pushups vs pushups on flat ground - the inclined ones are easier to do, but they're both pushups.

If you go to r/bodyweightfitness and get their Recommended Routine, it's a lot easier to follow than Foundation, and a good place to get you started with fitness basics. They've got a heap of information about different variations of the exercises depending on your strength, and information about sets/reps/rest etc.

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Powerlifting+Calisthenics=God Tier Mode

Literally the best combo

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Thanks for the topic anon. Nowadays I am doing 180 pull ups / chin ups for a training session in 12 -15 sets within 60 minutes. So basically I rest like 3-4 min between the sets. If I would not rest for so long I would puke probably. Any method to work on that problem? I just want to make these 180 pull ups in 30 min and not 60.

btw pic related is me. 2 years of training not eating right many times, no food supplements, I am a hard gainer as you can see.

>>40581795
"Hard gainer".

No it's that you're doing a stupidly high volume rather than continuing to progress the difficulty of the exercise, so you're leaning towards endurance gains over anything else. It's why you're not growing as much. It's probably why you feel like puking too. The not eating right'd do you no favours either.

Rest of 3 minutes isn't at all odd for strength work, which it would be if you weren't doing some 15 sets of it. Halving the time taken is a somewhat ambitious goal too, you'd have to half your rest. ATP only gets reformed so fast. Halving rest times mean you don't fully recuperate ATP, let alone avoid other aspects of fatigue after more than a few sets. German Volume Training is considered to be a high volume protocol and even that is only 10x10, not some 15x12.

>>40581795
what the other dude said

you should do them weighted or work towards one armed

>>40581919
so why did Sergio Oliva do 200 (10x20) pull ups for warm up before his trainings?

>>40581965
Because hes on grams of fucking gear you retard

>>40581965
roids will do that friendo

>>40581965
Because he's doing roids. Because his work capacity is different. Because he probably did them in some very specific ROM and setup to be beneficial for his lat spread or something. Just because person A did it and got B result doesn't mean that you should also do it if you also want that result.

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ok guys you convinced me. I will look for something like pic related to get something extra weight on me.
As for lowering the pauses from 4 min to 1 min, would that be a good idea to aim for?

>>40582106
That's one option. Switching into archer pullups, or trying to aim for muscle-ups, or starting negative one-arm chinups for one-arm chinup progressions are also possible avenues. Or lever progressions if you aren't doing any of them. Weight's good too though.

As for the rest times, it depends on what you want. Lower rest times tends to lead to endurance over anything else. It's around 3 minutes for maximal ATP recovery, so 3 minutes is generally considered a good time for strength work. If you're getting a weight vest or taking one of the options I list above, you're aiming more for strength work, so I'd rest longer.

My advice would be: keep the longer rest, drop the set/reps and use more difficult variations, get enough volume, eat enough, sleep enough. Check progress after 3-6 months, and re-evaluate as necessary.

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Finally a /bwg

How would one go about learning the Maltese after successfully preforming a full planche? Any info greatly appreciated.

>>40582292
how long did take to master the planche,when did you start with BWG , how do your workouts look like ? i dont know how to make a proper traning program , i just do strenght for last couple months now split into day 1. back/biceps , day 2. triceps/chest , day 3. abs/core and do that for 5-6 times a week , should i do some progresions before the strenght training or take a day just for the progresions ?

>>40577915
Inside

>>40581795
2 years wasted, brah. Sorry.

>>40582106
I think a weight belt is a much better investment. I tried looking into those vests and most are expensive as fuck for the amount of weight they offer. The only good thing about them is they can be used for handstand push ups where a weight belt cant.

>>40581795
is it me or do his delts look huge?

>>40582556
I started approximately +2 years ago.

Honestly good workouts are hard to come by. I suggest you do research and figure out what movements in calisthenics hit what muscles most, then make a routine off your findings.

Do you mean those are your gym workouts?

What do you mean by progressions?

>>40585280
no i dont do gym , like back biceps are most pull exercieses , chest triceps are like push ones , i started with the madbarzz app and did the rutines from there . progressions for moves like handstand push up and planch , frot lever , by now i can do a kipping muscle up and hold the back lever for 2-3 secs , but i dont know how to progres when i implement them in the workout routine i feel like im slacking of and if i doo them before it takes to much time .

Full moves like planche, front lever, etc you won't implement for a while into your routines. What you can do right now is follow the guide posted by
>>40568453

And just incorporate those kinds of movements into your workout. For example: tuck planche pushups, tuck planche Mountain climbers, front lever negatives, or for one arm pull ups, archer pull ups or just negatives.

So instead of implementing them into your workout, make a separate training session specifically for targeted moves.

>>40582556
I would suggest looking in to the Recommended Routine which is on Reddit. The progressions really helped me in getting a better overview of what I actually wanna achieve with calisthenics. It might be reddit, but it is still a very good programme.

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Has anyone here ever tried the squat walk thing pic related does in Split?

I did it for a while when playing with my dog and my legs are on fire. Is this shit safe? Because it's feels great.

Any good plans for skellingtons looking to get fit?
Ive been just doing random exercises every other day, and I need more structure.

>>40586759
do it for a while and then try to sprint lmao

>>40586848
Is it safe though? I don't want to blow my knees out, even if it is fun as fuck.

>>40586967
when i did that i just fell because i basically had no strength in my knees once i stood up, probably not advisable

just doing it by itself probably can't be too bad

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>>40586986
I have the strength to do it, so maybe it'll be ok.

>>40586759
Yeah its safe.
Its very common in takewondo training in general.

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>>40587183
Cool.

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Should I replace weighted push-ups with dips or perhaps do 50/50?

I got some decent gains in my chest when I started doing weighted push-ups, but I can't progress due to not being able to carry the weight on my back without chance on injury.

>>40587688
How much weight are you using? Nice beard btw.

>>40587688
Yes. Dips are far better imo. Maybe just move up to one arm push ups

>>40586967
we used to do it a lot in martial arts , its fun and it makes your legs a lot more springy , my knees are fine and i did it for like 7 years

>>40586822
There's Foundation in the links in this thread. If you want something that's a decent place to start, pretty simple, and helps you get the gist of bodyweight training, go and grab r/bodyweightfitness' recommended routine.

Or, read the sticky, and do weight training instead. Bodyweight can have odd jumps of difficulty and lots of prep time. if that's no big deal, no problem.

Make sure you get enough calories and protein, and enough sleep. Pair that with sufficient volume at an appropriate difficulty, and you'll be out of skeletal mode in no time.

>>40568450
what would I actually need for bodyweight workouts (except from myself)?

A pullup bar, dips bar and a 2x1 m area?(rings?)

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Hi, what i currently do every other day is this:
-3x8 pullups
-3x12 chinups
-3x8 10 kg dumbbell curls (weak arms)
-3x12 dips with 10kg extra
-3x12 diamond push-ups
-3x25 push-ups with 10kg extra
-3x20 crunches
-3x20 leg raises
-3x25 squats
-3x20 calves raises
my question is whether there is anything really bad about my workout that I should change and if pic related would be a big improvement
thanks in advance

>>40592559
You should be increasing difficulty of exercises over time. If you do only this you will just maintain your current body. Read the basic principles at the top of the pic you posted

>>40592310
yeah, that's it. And you are going to need a workout plan. Do you have one?

>>40586822
Foundation in the OP - download it. Read it - it is short. Start with FoundationOne and HandstandOne simultaneously.

>>40592997
alright, thanks. Why shouldn't one do pushups and dips on the same day?

>>40593038
They work mostly the same muscles, so it's like doing 6 sets of the same exercise. The other principle is to progress to a harder exercise when you can do 3x8. So instead of doing 6x8 with easier variations, you should try to find a harder version of the exercise, so that you can barely do 3x8.

Don't you want to try Foundation? It's better than the pic you posted and it has a very precise plan so you never have to wonder if you should increase difficulty. Also every exercise in Foundation has a mastery level. To achieve mastery on easy exercises you do high repetitions or long time for the holds - vice versa for the harder exercises. After you achieve mastery you move on to a harder variation. In the pic you posted you have to do everything for 3x8, which isn't universal imo.

>>40593302
thanks a lot, I'll look into it

gymnasts have fucking joocy delts, arms and abs, i'l give em that.

is it actually possible, though, without the total training time commitment per week, top tier genetics, being a manlet and probably being on roids, to achieve anywhere close to the bigger gymnasts' physiques?

my bet is on no, i'll stick to weights.

Yeah all of this fitness stuff is great and all but how do I into a cartwheel?

>>40593450
You share 99% genetics with the top tier gymnasts.
>>40593479
No idea. But why do you want to be able to do cartwheels and disregard the fitness stuff?

>>40593539
>You share 99% genetics with the top tier gymnasts.
i doubt it. obviously i'm not expert, but from what i've seen in years in the gym is guys gaining at vastly different rates from each other. some explode, some never get beyond a certain point.

you're telling me that their bodies are achievable with bodyweight training, without roids, being 5' 11?

if i share 99% of genetics with the champs, then that 1% must be fucking important. i've never seen anyone who was good at calisthenics who looked anywhere near as good as the olympic guys. i don't doubt that its not great for getting immensely strong in the upper body and building muscle, but i just don't buy the fact that its anywhere near the effectiveness of lifting weights for aesthetic or mass training purposes.

>>40593539
Eh the fitness will come. What's the point in doing all kinds of bodyweight excersises if you can't move your body the way you want?

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If i wanna start doing bodyweight training, while still doing my bodybuilding rutine. how would i go about that?

>>40593584
Hey at least you have a good explanation for why you are a failure.

>>40593748
i can probably squat the weight of your entire immediate family combined, little boy.

never shat on bw stuff at all, just calling you tards out on it being the be all end all to lifting. lts be serious - very few calisthenics guys actually look any better than guys who've been lifting weights for 2 years.

>>40594474
Suddenly you got the best genes lel

omfg, dat feel when you kick up almost kick up to a free hs and feel the balance for a quarter of a second, we 're gonna make it bros

>>40593302
So if I'm doing fairly well on the Start BW progression, would you suggest switching over to foundation?

What can I use as substitute for a pommel horse(without the handles)? Can I just skip the exercises that include that?

>>40595222
Yeah, definitely. It is the best bw course that I have seen. And you don't need to worry about your level - there are no prerequisites, but if you already have some training it will be easier in the beginning.

>>40595242
Are you talking about foundation? You can do them on the ground/ bench.

>>40595998
yeah i'm talking about foundation 1, "Straddle Running Man" and "Straddle Reverse Leg Lift"

>>40596025
Whatever you can find that is stable enough. I still would rather do some halfassed mobility than none. Where do you workout?

>>40596168
nowhere atm, i just downloaded Foundation 1 and flipping through the exercises.

I do have a room with reasonable space in it and a abs bench

>>40596240
I remember wondering the same thing about the straddle exercises when I started 3 weeks ago. I suggest you just start and wait until the straddle exercises come. To me mastering the first moves felt so good - it motivated me to follow foundation strictly whatever it tells me to do. I even bought rings. Currently I am doing

>ACBC ACBC ACBC with no rest days because C is pretty light

A - Manna, Side Lever, Single Leg Squat
C - HandstandOne
B - Front Lever, Straddle Planche, Hollow Back Press and Rock Climb

>I do have a room

Do you have bars?

>>40570189
>he can't do a human flag
lol sorry lad, the only people who care about your sick gainz are the other gymbros

>>40596501
not at home, just a 2x1 m area of space, why?

I could go to the park and do pull ups though.

There's also multiple bars at shoulder height made with the intention of a person ducking under it like boxers do for some reason.

>>40597229
nah, stick to foundation. It's the best.

>>40597474
why did you ask me for the bars tho?

Did you mean pullup bars or dips bars? I'm sure I can think of something about those 2.

>>40597576
You are going to need both pull up and dip bars.

>>40593479
I can do a cartwheel. Its not hard, i learned it in wrestling.

So, how do you substitute for stall bars and straight bars?

>>40598413
Straight bars as waist high straight bars, for dipping etc.

>>40594742
never did i say i had the best genes. srs - did you reply to the wrong person initially

>>40598548

>from what i've seen in years in the gym is guys gaining at vastly different rates from each other


Yeah you are definitely the wrong person if you think some people are tiny because of genetics.

I'm probably around 18% body weight but I'm about a half-notch above DYEL. Should I just not worry about caloric intake right now and just focus on eating healthier and building muscle, or is it worth it to try to trim down? Goal is right around 12 ish.

>>40593450
Why do you have such a desire to look like a gymnast? Maybe try gymnastics?

>>40598614
Just trim down a bit. You obviously want to do it. It isn't going to ruin your bodybuilding career.

>shialabeouf.jpg

bodybump

>>40600019
>dyel

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>>40571659
Maybe people don't want to admit they do, or those who do don't browse /fit/

>>40571677
what >>40571819 said, bent arm chin hangs, can you do it 5x60s?

>>40572276
well they are harder

>>40574348
I do rows and curls with weight, the rest with foundation exercises, you could do something similar, rows squats and curls in gym, rest with BW

>>40574365
Foundation looks good as a long term goal, if you want to maintain, close grip pull ups for biceps, parallel dips for triceps, some squats for legs etc.

>>40576333
ottermode

>>40576967
>>40577171
Foundation entry level is doable to anybody, unless you have serious medical condition (like missing a limb)

>>40577203
seems like too high load on your shoulders, and why two rest days in a row wed/thursday?
also, one exercise a day is really low volume

>>40577717
OP is also 31, started BW last year

>>40577953
I would have to work legs, I hate working legs

>>40578179
as long as it's more /bwg/ related than rock climbing, otherwise try /asp/?

>>40579164
a tall tree? idk

>>40579579
personally, switched to bw from lifting because I wanted healthier joints and tendons, also lifting made me weak stamina wise

>>40579904
they are all like 5'3"

>>40580944
you can always try to search on youtube, but best way is to get the PDF

>>40581093
Mate, I work in IT and I play vidya games (LoL since s1) and I started working out when I was 29, I still spend around 13hours a day sitting in front of PC, start with Foundation

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Pullups negative do wonders to go from 0 to 1 ,

Do One-armed chinups negatives work as well ?

Right now I can do 14 max pullups and I GtG maybe 20 to 30 time a day with 6 pullups each time .

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>>40582106
>pauses
what do you mean by this? rest between sets? there should be none

>>40582292
from what I can tell, negatives on rings, most likely, or one arm further out then keep switching, archer push ups

>>40587688
for triceps, dips are better (parallel dips) for chest I can only think of archer push ups

>>40592310
if you want to follow foundation, you will need more gymnastics equipment, what you listed should suffice

>>40593450
bar wars on youtube, it's cringy as fuck but if you want some physique inspiration (no guarantee they do BW only)

>>40593584
do you follow each guy 24/7 and they have identical sleep and eat patterns? you do not? gee wizz shaggy


>>40593682
You need to decide what you want from BW that BB doesn't give you

>>40594474
if you get into bw for aesthetics, you are doing it wrong

>>40595197
keep at it brah

>>40595242
if you have a bench that is fixed, you could try to use it instead

>>40597576
I recently thought about buying Parallel Bars, they don't take much space and I want a metal ones since I plan to add weight to my dips

>>40601973
I believe transition is in archer pull ups, then assisted one arm pull ups

>>40569603
Yes except for the traps, you'd have to do a lot of isolation exercises with weight to get traps like those.

Take a look at male gymnasts to see what type of body they have.

>>40602084
But gymnasts lift weights.

Would it be a good idea to make a pull up and dipping station out of PVC pipes? I'd like it to support around 80-100 kg

What's better weight-lifting or body-weight?
I'm 5'11 130 lbs skelley.

My only real goal is to look aesthetic as fuck and be somewhat strong but I probably need to put on like 30 lbs of muscle at least.

itt: people posting elite level sportsmen on massive amounts of peds as "proof" that bodyweight exercises can build muscular physiques. top fucking kek

yes, you can build muscle up to a point, after that point either lift weights or just give up

or kys

>>40586759
https://www.youtube.com/watch?v=uNaJcx8yHRc

>>40603905
top kek, this movie is amazing

Buying new rings, any recommendations?
Was thinking about some crossfit label, since the budget ones are much cheaper compared to gymnastic ones, and you can still find wooden ones if you're lucky.

>>40582147
Not that guy, but thanks for that reply! Good info

>>40602029
We've missed you, OP.

As someone who has half assedly been doing calisthenics on the side of lifting, how much should I expect to progress if I focused solely on bodyweight exercises for three months.
I'm moving because of work and won't have a gym. Fuck, the only equipment I will have is my own set of pushup bars basically.

Here's what I currently can do:
>about a minute free standing handstand
>6 or 7 handstand pushups, although my ROM could be a lot better on those
>a few muscle ups
>about 15 pullups
>human flag for maybe three or four seconds
So, nothing really impressive.

I'm trying to figure out some sort of a routine, but I don't really have any idea where to start. So far, when I've been doing calisthenics on my off days, its just been a ton of different pushups, some pullups and handstands.

I guess it depends on what I set as my goals. Seeing as I probably won't even have any sort of a pull up bar, I'll have to focus on my planche. The best I can do in that regard is frog hold for around 30s. Would it be reasonable to expect to maybe get like a 5 second planche down by the end of that period? Its something I've been struggling with now for ages and it would be neat to actually do it eventually.

So, should I do some full body routine three times a week? Should I do a split? Honestly, I'm fucking lost here. Best I've figured out so far goes something like this:
>frog holds 5x failure
>handstand pushups on some elevation like books for increased range
>pistol squats so I don't lose too much of my normal squats
>one armed push ups
>dive bomber push ups
Thats about it, really, just all that shit three times a week. Like I said, I'm lost and this is a mess. >>40568453 seems promising though, so I'll check it out. I'll also look into getting a weight vest, but that'll take a while since I'd have to order it where I'm going and I don't know how long the delivery would take.

My biggest worry is that my work itself is exhausting already and I wouldn't be able to recover enough.

>>40603792
I have no idea on PVC pipe strength, but I am planning to buy Pbars from iron, whole station I wouldn't recommend it

>>40603866
if you just want aesthetic, even if you go BW route you will need to add weight for faster results

>>40603928
wooden rings are like 20$ on ebay


>>40604157
t-thanks, was out of town, also made a few LoL videos for jew toob

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>>40604326
Sounds like you are just messing around with no solid routine, I split shit into basic muscle groups, like:
>biceps
>triceps
>back
>front (chest and abs)
>fuck legs, but feel free to include them

I use the basic principles of Push Pull routine, so my
>A: biceps (curls) triceps+chest (SPL) abs (FL)
>B: Back+legs (rows) triceps + shoulders (HBP) abs (Manna)
> ABxABxx is my routine
using Foundation mastery template and exercises

I aim to progress HBP to Pdips, then add weight to it, FL up to where I need gymnastics equipment, looks like I can hit SPL and Manna without any equipment

Since you can do 15 pull ups in one go and handstands, you can start adding weight (close grip for biceps, wide for back) to your biceps and triceps work out, if you are going away for 3 months, don't be antsy to spend a ton of money, just get a basic backpack, get some empty bottle and fill with water, remember 1L water = 1kg, depending on your backpack size, you can easy get at least 10kg in weight there, since pull up bar out of question, all you can hope is some static shit, like the towel technique, for triceps just do triceps pushups with the weighted backpack

As for routine, you should see what works for you, if you can handle full body routine and recover in a day, go for it

How did y'all get from L-sit to straddle L-sit? Is it just compression and time?

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When I do hollow back fingertip pushups my fingers are pent like this? Should I keep going doing them like this or return to wall ftp. In pdf says it's normal that fingers bend in all directions in the beginning.

Thenx video on handstand is the best one ive ever watched. Not a shill or anything but it actually helped me hold a longer handstand much easier.
>>40603872
I look good myself and thats all i worry about. I dont care about other athletes because i can only speak for myself.

>>40576999
4 bro. I stopped working out for a while but still had enough power to make it. Odd

tfw Im almost at doing one full pull up with almost no momentum

feels great

any tips for progressing to one arm pull ups?
I'm currently doing one arm hangs/scapula pull ups and one arm two hand pull ups. don't have enough strength yet for negative one arm pullups

>>40568450
>https://www.youtube.com/watch?v=JRmsDjMujjo
Fugg that's awesome.

>>40607554
Handstand has the most aesthetic in calisthenics

>>40607732
I can do handstand pushups but only from the ground/not full ROM.
I bought some pushup grips to increase ROM but I am not strong enough to use them yet! That extra few inches is a killer.

>>40568453
Thanks for this lad. Is there any reason some stuff is in bold ? Important milestones ?

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>>40568450
>have to be in college the entire day(9AM to 9PM)
>decide to workout in the park
>about to leave after a few sets of front and back lever
>ome guy comes along
>he starts doing calisthenics
>we start talking and i teach him a few things
>one of his friends later joins us
>we all workout together
>become friends and decide to meet up every week
I finally dont feel alone. I never met anyone that does calisthenics until now and we are considering making a club so we can get more people in.

>>40609371
Where are you from?

>tfw too scared to do rows with my kitchen table

>>40609544
California

How much of a surplus should I be eating at? Are we talking 100 cals or 1000?

>>40611492
Last 3 digits of this post determine your calorie surplus

>>40611512
Kek
Ok, that's doable

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>>40609371
i want to feel this feel

How to get big with only a doorframe pull up bar please post routine please thank you

I can do 20 deadhang chinups but cant do a single pullup. I think their might be something wrong with me.

>>40609371
i didnt want to be friends, i wanted you to fuck me

>>40612466
There most likely is
>>40612415
Good luck

>>40612466
all biceps senpai.

use your back and dont rely on your arms so much

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>do pullups - only get 2, do slow negatives, 1x resistance band
>3x8 dips
>knee raises - 3 sets
>2 40s forearm planks
>so exhausted

im exhausted after this. is that normal or will i build up some tolerance. im sort of following alexander lorenz calisthenics program but not rlly. sort of looking at the foundation list >>40568453 of what to do after i get good basics

>>40612905
Are you a grill?

>>40612954
no :(

>>40612959
Dont worry being exhausted is normal. If you want to build up work capacity start jump roping or running so you will have more endurance.

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>tfw you arent even able to do one push up

>>40613388
surely you can do those knee pushups

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>>40604945
No idea, nowhere near there

>>40605303
I always try not to put too much stress on the joints, rather the ligaments, so I try to keep my fingers straight (not doing what you do, but other things)

>>40605414
not sure which video, but you are welcome, videos help a ton with form, just need to find the correct performers

>>40606471
keep at it, senpai

>>40607535
archer pull ups?

>>40608435
it marks the end of a 'book', that's all as far as I can tell, Hollow Body rock is last exercise in FL progression in Foundation One

>>40609371
happy for you, anon

>>40610056
buy a bench or p-bars

>>40612415
you can only get big
>for you

>>40612905
come on anon, Foundation starts AT THE VERY BASIC, it's like doing some shit lifts to start doing SS
it's normal to be exhausted after a workout, how exhausted you become depends on your diet, 1h before get some carbs in, you will have more energy if you lack it to complete your workout

>>40613388
so start from level 1 in Foundation

>>40613507
>you are welcome
Chris Heria? Is that you?

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>>40613535
n-no, w-what are you t-talking about

>>40613590
https://www.youtube.com/watch?v=dTpG6CwR5XI
This was the video. I found the trick of looking at a certain point very helpful.

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What's a twink?

How in2 twink mode?

>>40614449
Be very lean yet soft with a cute feminine penis

Is true that gains in bwg are super-slow?
I did bodyweight for 3 months last summer then started mainteinance during winter and restarted with a month-routine 2 weeks ago, and did see gains but they are slow af.
Is this normal?

>>40614487
progress is much more linear with weights

>>40614487
When people say this i dont know what they mean.
What do you mean by gains? Physique? Lifts? Bidyweight exercises? As far as I know doing bodyweight will give you the fastest gains possible for bodyweight exercises.

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>>40614487
depends on how you train,keep in mind you have to train joints and tendons, straight arm shit hits your connective tisue as well

as a general rule for working out, low reps heavy weight will pack muscle faster, up to a certain point

Doing higher reps like in Foundation progression will work your stamina as well. I believe Foundation is a very well rounded routine for strength, stamina, joints and tendons.

>>40614532
as a general rule of thumb, they mean 'aesthetics' aka 'visual appearance'

2 questions /bwg/bros:

> Doing pistol squats, about 70% way down, knees crackling like christmas bacon both on way down and up

Is this normal? I do warmups before training like regular squats, knee rotations, and other stuff. Does it every go away.

> Able to do 4x4 over hand grip pull ups, feel like a total weakling.

What's a good pull up progression?

I

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>>40614571
Never had crackling knees problem, though I don't squat, popping once in a while isn't anything odd, any discomfort in everyday life?

For pull ups you can check Foundation RC progression.

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>>40568450
When will it be my turn bros?

>>40614601
Nope, no discomfort nor pain everyday life unless I go running without doing a warmup first. I guess my knees just accumulate more gas than usual or something.

Thanks for the RC progression - I'll check it out in detail.

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>>40614635
mm you might wanna go see doctor, just in case

>>40614620
when you work hard enough

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I'm a big guy (4u)

Will PVC Paralletes support my weight?

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>>40616267
try it and let us know

>>40614543
Let's say I'm a complete beginner and start from Foundation one, should I still need to do the Biceps tendon prep in the OP or will Foundation exercices already cover that ?

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>>40616549
I only included that since it was in previous OP's from ages past, just watch the video, he should explain why he does it, no?

finally getting DOMS in my chest after dips with finally learning to keep my elbows in

So if I do a full body workout but only my legs are sore the next day, I fucked something up, right? My arms feel fine but I thought I worked them just as hard...

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What does /bwg/ think of FitnessFAQs? Found him recently, seems pretty good, but I am noob to bodyweight.

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>>40619197
eh, not necessary, soreness is not an indicator of a good workout

>>40619411
have no opinion, since I have no idea what that is

>>40619411
Fitness FAQs
Calisthenic movement
Dominik sky
Dan Jeong conditioning
Adam Raw
Probably best channels for calisthenics(not in order)

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>mfw i can do a one arm push up with my right arm but not my left
>right arm noticeably bigger than left

life is suffering

>>40619411
Calisthenic movement is better than FitnessFAQs in terms of educational value. I don't think you can find a good routine on either channels though. They are mostly useful for tips such as https://www.youtube.com/watch?v=IODxDxX7oi4

>I am noob to bodyweight.
Yeah me too. But it's going to be easier for you if you have already worked out in a gym.
>>40619653
yo, OP, what are your stats now and when you first started?

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>>40620494
stats? I'm on level 3 of foundation, started level 1

>>40620494
>But it's going to be easier for you if you have already worked out in a gym.
wow, that's retarded

>>40620526
Man, you almost made it. Only one more level. I meant were you a skelly or were you fat and what moves are you doing from foundation3 atm?

>>40620494
Yeah, I already had worked out in gym, had ok stats for normies but bad considering my bodyweight.

>>40620580
Yeah it might be. I am just pissed that I did stronglifts 5x5 for 5 monts 4 years ago and still retained strong legs so now I am on PE4 on SLS and PE1-2 on most other shit.

>magnet:?xt=urn:btih:39d3d785f7c6df583af2fa846646a74b3d256cac&dn=Coach Christopher Sommer Mastering Gymnastic Strength Training 2014&tr=udp://tracker.coppersurfer.tk:6969/announce&tr=udp://tracker.leechers-paradise.org:6969/announce&tr=udp://tracker.mg64.net:6969/announce&tr=udp://tracker.opentrackr.org:1337/announce&tr=udp://tracker.sktorrent.net:6969/announce
Lads, how do I use this? I'm tech illiterate, pls help I want to get stronger.

Started doing Freeletics last week. So far, some good stuff especially since I'm getting back into my routine that I left 5 years ago. Anyone else in here try it?

>>40620741
Open torrent program
Copy paste into add torrent

>>40620741
uTorrent
File
Add torrent from URL ( shortcut is Ctrl U)
Paste the whole thing without the > in the window that opens

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>>40620593
I'm 6'3", started auschwitz mode @ 175lbs, sitting at 200lbs (my goal weight) for 3years now, started Foundation a year ago, doing FL, SPL, HBP and Manna progression from Foundation, also rows and curls with weights (homegym)

>>40620618
according to Foundation, you should do the same level, even if you are stronger on others

>>40620761
>>40620779
Thanks, have it now.

>>40620454
Is this a masturbation joke

>>40620845
pretty sure that's part of the reason + just generally feeling more comfortable doing things with your dominant hand

i guess i should just try doing imbalanced pushups on the left to get to a decent point of balance but idk really, i'm quite the normie when it comes to all of this

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>>40620801
pic related?

>>40620807
you should visit /t/

>>40620454
You are probably forcing it. How many one arm push ups can you do with your right hand?

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>>40620959
says
>preperatory exercises

I don't remember which book it was, but it wasn't the first one

>>40620989
no idea really, haven't tried doing as many as i can, i just noticed that i can do at least a couple when on my left side i can't do a single one

>>40621011
fair enough. Btw how did you used to warm up for PE1? I do jumping jacks and swing my arms like a retard. It says to warm up with earlier variations but there's no such thing.

>>40620580
No its not. If you have basic strength its much easier to start compared to being really weak.

L-Sits vs planks? Which is better?

>>40621635
I've never done them cause I am a noob and I am sure L- sit is harder than a plank.

>>40621635
you do both. they're totally different.
planks engage whole core. l sit is more lower abs+hip flexors+hamstrings+traps+shoulders

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>>40614477
>feminine penis
wtf? How does this exist?

>>40621854
It just does. Would you like to see pictures?

is there a specific time I should be eating protein?
right now i'm doing breakfast - 2 hours - workout - immediately stuff face with cheese and peanut butter - shower - die

>>40622100
Doesnt matter but i like to stuff my face after workouts as well because i get really hungry.

>>40622100
Yes, if you don't eat within 30 minutes of a workout, all your gains will disappear.

>>40622100
Eat protein within 3 hours before and 1 hour after your routine.

Any advice as to which 2-3 exercises I should incorporate while I'm still working on finishing up my strength goals? (150kg Squat, 200kg DL, 110kg Bench for 5 reps)

I'd like to primarily focus on bodyweight training, very close to my goals and was wondering what I could be doing in the meantime.
Preferably something that's relatively unique to BWT and more about muscle memory.

Thanks in advance

>>40622005
Go on...

>>40622235
>>40622177
bro science pls

I am very strong with weights, and use bodyweight to maintain myself when I cannot go to the gym.

As for upper body, I can do handstand pushups, regular push ups, dips, pull ups and rows all for sets of 10-20 pretty much indefinitely. When I am without a gym it is not unheard of for me to do 80+ pull ups in a workout.

I had to take a long gym layoff (1 year) and when I returned, I found that my upper body lost a lot of strength/muscle despite my vigorous training.

How can I make it better? I need options.

Personally I feel like other than pull ups, every bodyweight upper body move I do lacks in either ROM or resistance.

>>40622325
Curious about these 10-20 rep handstand push ups

>>40576383

lmao r u sure ur eating 3k calorie

>>40622378

I've been working out a long time and can OHP roughly 200 pounds.

>>40622493
Are you doing freestanding or near a wall?

>>40622517
Wall. I also weigh over 200.

> inb4 does not count for various reasons

>>40622540
It counts. Its just freestanding is much harder for your shoulder for various reasons. If you dont want to do freestanding i suggest doing elevated near a wall.
Also for dips if you have no other choice i would do one arm push ups or something.

I really want to mix BW with normal Workouts, but i find that it tires me out faster and either i have to sacrifice strength for BW or for Weights. I usually have a 2 hour workout and my first hour is BW then my second is weights. Any tips apart from 2 gym sessions a day?

>>40622746
>2 hour workouts

>>40622783
Whats wrong with that?

>>40622746
do you do like a whole bodyweight routine and a whole weightlifting routine?

>>40622799
Any workout in general should last about 1 hour. At 2 hours no womder you feel exhausted for the second portion.

>>40622808
Yes, sometimes it's hard fitting the weightlifting routine into the timeframe, and my lifts are weaker in general. Was considering shorter breaks but it gives me headaches

>>40622818
do whatchu want, but i think it'd be more efficient not to double up on exercises, like instead of dips and bench, just bench. instead of barbell rows and front lever rows, just front lever row, etc

>>40622317
>basic metabolism knowledge is broscience
breh

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>>40622005
I don't believe you

>>40622325
so your point is that bodyweight stuff is essentially a waste of time ?

Does anyone have a good full body routine they can recommend for an intermediate?

I have been doing Convict Conditioning forever and want to move on.

>>40623784
antranik's ppl

http://antranik.org/bodyweight-training/

>>40623826
How can I make it a full body?

bbuummppp

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>>40621082
Yea, the 'use earlier versions' got me confused, it's not really a warm up, I use a self modified warm up which is mostly joint warm up from this
https://www.youtube.com/watch?v=GhFIcuukQ2c
I added some extra warm up for shoulders, I do 4 movements for them

>>40621475
Depends where you want to start, Foundation series you can start as a 5y old

>>40621635
Normal planks? They are for progression in SPL, level 3, while L-sit is in Manna, level14

>>40622100
are you asking science wise, or broscience wise? as a rule of thumb, you eat carbs before work out and protein after, as >>40622162 said, best to eat after work out since you get hungry as fuck

>>40622280
You seem to be doing nothing for biceps and back, so RC progression, which shouldn't overlap with any of the 3 lifts

>>40622325
you compare handstand push ups with regular push ups with dips, it's not normie general it's bwg, we cna tell the difference
if you do more than 5x15 you are 'too strong' to use that exercise for maintenance, one hand muscle up is the 'hardest' exercise strength wise using only your body weight, if you can do that 'indefinitely' you will need to add weight so maintain your strength, if you have no access to gym for whatever the fuck reason, backpack and some improvised weight, rocks, bottles with water, shit like that

>>40622746
stick to lower reps for BW then, going above 9reps is really brutal stamina wise

>>40623784
Foundation (obviously you don't start from begining)

>>40624227
warm up
bodlyline work
dip/hspu progression
pushup/planche progression
one arm pullup progression
front lever row progression
pistol/shrimp squat progression
ab work

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u
m
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Anyone have experience with the perfect push up?

Does it actually help increase the amount you can do?

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>>40627598
what's that

>>40625844
Thank you anon. That made my morning if you can believe that.

Is there any benefit of doing antranik bodyline drills?

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>>40628520
what are they

>>40620801
BRAAAAAAAAAAAAAP