>Overcoming your BodyWeight https://www.youtube.com/watch

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>>40672847
i've been training bodyweight for about a year now. is there anything i can do to learn tricking and stuff from my apartment? i've been using a doorframe pullup bar with some rings hanging from it.

>>40674366
back lever
handstand push ups
front lever
planche

see u in 4+ years

>>40674393
thanks anon

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>>40672847
Is this legitimate? Please respond

>>40674366
You probably cant do cool 360 shit on a bar but you can do all the wild push ups like clapping behind your back and doing a 360
>>40675554
Yeah it is

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>>40676907
How do you know it's legitimate? How can I trust you? Do you have first hand experience with this program?

>>40677016
Well it has sets, reps and most importantly progressions that will hopefully challenge your body. Ive looked closer at it and some progressions could go further but it's a good start.

>>40677016
Pulling and legs are legit, I'd say push up progression doesn't lead you to one arm push up just like that, but it still has a good linear overload. For dips you'll need more than just two chairs, consider PVC parallettes.

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Here's the foundation progression

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>>40677041
>>40677297
Would it be detrimental to my gainz if I do extra reps? Also would starting in the middle fuck me up later, even if I'm able to do them relatively easy? Is there anything you would add that this is lacking in?

>>40677318
I'd say go no further than 3x12. Unless you want to better endurance, your last rep should be almost failure, so if you manage an exercise 3x18, you'd better move to the next exercise.
Yeah you can start from the middle, try every progression 3x8 until you find your level. At this point, do 3x4 and progress as said in the pic.
Highly suggested is adding some skill work. For those you can look up the foundation series

>>40677318
i'd say start at lower progressions just to be sure your form is good so you don't snap your shit up doing the harder stuff later.

it won't hurt your gains to do extra reps, but if you can do more than 8-12 reps of a particular exercise, you can probably just progress to a harder version to make more gains.

once you get up to advanced shrimps go ahead and move on to weighted squats to keep making leg gains, or keep doing advanced shrimps if you don't mind maintaining them.

i'd add in handstand practice before each workout (5-10 min), just so you can move on to freestanding handstand pushups later instead of relying on the wall.

otherwise, it's a solid program.

>>40677318
If you can do an exercise you should probably start for the ones you can do. Theres no point in doing wall push ups if you can easily do push ups.

I fucked up the Foundation tables on Handstand. I did

1st and 2nd workout 3x12 sec (week1).
3rd and 4th workout 4x24s (week5).
5th 6th and 7th workout 4x 30-36 (week 6)

As you can see in the last thing I couldn't always hold tripod for 36 secs. I think I tried to advance too fast.

Should I go to 4x24s? Or keep up at 4x36s? I am confident I won't be able to do 5x36s properly (week7). It would still be 5x30-36s.

I dont understand coach sommer, does he not understand the concept of specificity? Why the fuck would i do rope climbs if i want a fucking ring handstand push-up? The beauty of bodyweight training is that it's scaleable!

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>>40677425
>>40677469
>>40677882
Thanks guys. I'll remember you when I finally make gains. I have one last question; realistically how long will it take for me to go from around the middle to the very end?

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Posting helpful and interesting resources
https://www.youtube.com/user/slizzardman

https://www.youtube.com/user/bboySaza

https://www.youtube.com/watch?v=5vaJG6qzw6U

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

do you guys train legs or skip them?

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>>40678292
https://www.youtube.com/watch?v=eW1psfpRLtk&t=2s


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

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

>>40678337
I skip them

>>40678337
shrimp squats, single leg calf raises, nordic curls, glute bridges

i run alot too so if my legs are done from a run i skip lower body and just do upper+core for that day

>>40678337

I train them, but once i stall full on BW ill probably drop them

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>>40678339

>>40678395
I did that too except for running and didn't notice any growth. I guess the only way to gain muscle mass is to squat at the gym.

>>40678292
Man, that video with the 15 hardest moves ... do you have more of that kind. It's really hyping me up.

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>>40678410

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>>40678458
https://www.youtube.com/watch?v=Oa624efH-Qk

https://www.youtube.com/watch?v=uzIkkno4FiQ

>>40678431
My legs have definately gotten bigger, nothing close to ss+gomad t-rex mode, but i look pretty proportional imo.

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For op since he likes posting gymnastics gymnastics

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>>40678546

>>40675554
Is there similar table about the stretches?

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>>40678627
not progressions, but i like starting stretch

>>40678546
How hard is this moves compared to straight arm planche?

>>40678489
are you OP?

Do you think some of those dudes in the videos used Foundation or something similar? I want to achieve what I saw in these videos

>>40675554
horizontal pulls
>vertical pulls

>>40678852
kek, he's still pulling himself horizontally but yea

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I wish we had form checks here too.

In contrast to increasing weight in weightlifting, bodyweight advances with moving on to the harder variation. Thereby you need to reestablish good form in your movements. So if one of us moves on to the next variation, it would be great to get criticism on form.

Ideally, we could have our own good form database in /bwg/.

>>40678781

Not op butt......

The idea of foundation is to build a base in order to preform these more demanding movements, they may have done something similar, but with probably more specificity, IMO foundation has too many variations, and not enough specificity, read link below.

Do foundation, but if there is a specific goal you have in mind try doing a little more would towards that specific movement.

https://www.reddit.com/r/bodyweightfitness/comments/2o4xcw/reasons_for_slow_progress_on_foundation_series/

>>40679053
Does what your doing cause any irregular pain? no?
your form is fine then, faggot.

>>40678674

I tried playing around with progressions towards it, the shoulder angle/core strength to do it is very similar to planche, i would say try getting a advance straddle planche before trying it out. It's also very strenuous on the elbows.

>>40679079
Okay will check out link
btw what is your level and when did you start? You seem experienced.

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Let me see if I understood.

can I be ripped as a natty if I only do one arm pull ups, one arm push ups and one leg squats using a weighted vest?

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>>40679104
I didn't write that for solely myself you flaming faggot. These threads are usually slow and could benefit from form check shitposting.

But no, you have to be that guy.

>>40679053

Form with bodyweight training can be a little subjective, however is you want a very specific skill you will need a solid form.

For instance, many people when doing planks have a lower back arch and no protraction, this usually carryovers to their handstand which gives them a banana back, with a fuck load of shoulder compensation, which intern leads to them never getting a press handstand. Ideally posterior pelvic tilt, and protraction should be done in the plank, so it can carry over to a solid handstand, which in tern will help you with more difficult skills going down the line.


Just record a video and post it, or make a webm and post it with "gfycat"

ill be more than happy to help to me best knowledge when im available.

>>40679138
you wont get huge but you can get ripped

add in handstand pushups, front lever rows, and ab work

>>40679138
>one arm pull ups
you realize how long you have to train to achieve a single rep with this exercise? You are not just gonna start busting out 1 arm pull ups and push ups your first day.

>>40679138
whats your definition of ripped
that's more of a diet thing to me

>>40679188
>Just record a video and post it

Sure, I don't feel like I'm doing something wrong but whenever I progress to a new move I feel like I'm fucking myself up with shitty form.

I don't have a camera, but I will try to get something with my phone in my next workout.

>>40679242
I dont think you can fuck yourself up too much with shitty form with bodyweights

>>40679116

I dont do foundation, but i do use alot of the mobility work, and templates/progressions to aid my training.

Currently working on the following

Ring Bulgarian hspu negative

Free standing handstand for 60 plus seconds

strict false grip pull-ups

false grip curls

>>40679271
you absolutely can

>lol bodyweight is only pushups and bodyweight squats though

>>40679271

Ever wonder why cross fitters don't progress to move advanced body weight skills?

>>40679242

Do it mane

What are exercises I can add to a fitness routine on off days that "do their own thing"?
As in train stabilizers without interfering too much with lifting weights (for strength).

I'm almost at 1/2/3/4 for the main lifts and want to emphasize bodyweight training and mastering my own bodyweight more after that.

>>40679271
I thought so. I mean I'm like 65 kilogram, lmaobabyweight 2pl8 right?

However, even the simplest shit like push-ups may enable lots of possible form mistakes. And through repetition, you may fuck up your joints. I got blown the fuck out when I watched push-up form videos on youtube. When I fixed my form, my actual push-up count dropped to a laughable number.

>>40679271
It's very easy to have bad form with handstand push ups especially. Maybe not with things like chin ups(all you need is chin over bar) but a lot of things can become questionable like body angle during back lever.

>>40679348
The best things that probably wont fatigue your muscles are handstands. Anything else will have some effect on your recovery.

>>40678283
Years, some skills like full planche or iron cross require 3+ years of constant work. Enjoy the ride f.am

>>40679079
>>40679272
I read the link. Now I need to know how to make Foundation work. Can you help me with that? How would you fix foundation? or at least can you tell me your routine when you started? I am so confused right now.

>>40678173
if you have specific goals don't follow a cookie cutter routine like foundation then. read overcoming gravity and build a routine that fits what you want to accomplish

>>40678173
i think the program is meant to build a foundation of bodyweight strength.
If you want to work towards rings hspu just do it

>>40679218
Everyone is different.

My starting point was 20 consecutive chin ups.

Over the course of a week and a half I was doing 3*10 with 55lbs.

2.5 months after that I had the one arm chin.

>>40679410

Like i said just do foundation, but if you have a specific goal in mind, work a little more towards it. Got any specific end goals you want to work?

>>40679504

>you dont need proper form
>reeeeee

https://www.youtube.com/watch?v=_38i--l_2Is&t=18s&spfreload=10

as a 3-4 exercise, ive been doing knee raises - from a dip position at the top - like 2-3 sets of 10, and now i can hold them for like 15 seconds or so. i want to start doing leg raises for like an L shape -but i feel like im not flexible enough. like sitting on sits bones on the floor is hard

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>>40679616
>WUT THE FUUUGGG

if im getting some impingment on my left shoulder - i should do shoulder flexion and extension exercises ?

>>40679616
that coach doesnt even look strong

>>40679361
Fair enough, thanks.

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>>40679532
Yea I want to be able to do all of the Foundation things like FL SL sPL HBP. My biggest goal is doing 10-15 handstand push ups.
Okay so how do I work more towards it? My current routine is pic related with no rest. I though I was already putting a lot of accent on the HS

Also can I work simultaneously towards multiple goals? There probably is some overtraining limit.

>>40679647

you should always work shoulder flexion and extension guy

>>40679697
you have any good youtube vids on right way to do it

my left shoulder may keep me from doing these types of things, for some reason it susceptible . my right is perfect tho

>>40679693

When are your rest days?

What level are you on hollow back press?


How fatigued do you usually feel after a week of training?

>>40679733
https://www.youtube.com/watch?v=X9Nh9RtX83o


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


https://www.youtube.com/watch?v=JqJhILs19mY

>>40679733
https://www.youtube.com/watch?v=d6V2Exzb324

https://www.youtube.com/watch?v=AIFGljlXyQ0&t=1s

https://www.youtube.com/watch?v=7X1EgydsEug

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>>40679504


reeeee

>>40679756
I consider HS days as rest, because it is mostly wrist work and it takes me 5-10 minutes at the end of the workout to do tripods and headstands. I just cycle the 4 days without ever resting.

HBP- I did 3 HBP workouts in a row Incline Push ups 4x12 reps so next 2-3 workouts should be 4x15. (At least it's proper form. and 10 sec rest betweens sets doing German arm swings )

I am fatigued at the end of a workout. Usually I don't feel tired the next time I am doing the same workout. Happened once - when doing side-to-side squat on SLS. I felt DOMS the second time I tried to do them so I was able to do less reps than the first time.

>>40679832
i mean these seem nice but dont see how they can help me fix shoulder impingement. seems like you either get it or your dont . or if you are too weak and went to fast

>>40679896

Id say just keep doing foundation, but there may come a time when doing the 4 day cycle will become a little too strenuous; due to the difficulty of the progressions, you may have to implement a rest day or two during the week. I would say once you get to pike hspu, go ahead and keep doing normal ring dips and try working them to higher volume, perhaps 5x10. also pick a pulling movement that you find comfortable enough to work up to about the same volume. This will ensure you don't detain the movements you neglect in foundation, and will also help with building work capacity, for those higher level skills.

>>40680015

you're p funneh mane

>>40680086
tnx. i was going to try standup commedy but my social phobia is too strong

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>>40680074
Okay, I kind of calmed down a bit. I was worried that 1 month went down the sewer lel. Btw is this pike hspu. Closest thing I found in foundation3. It is pretty advanced. Man, thank you for all the advice you gave me.

>>40680164

Same, just write some material and record it, do that 100x till it feels solid, and go out there and do it

>>40680086
ok i just tried some of those , feels good actually. except not sure i can even get close to starting position on the standing wall raises one.

>>40680266

yep thats it mane, no problem im happy to help.

>>40680293
woh

can you be my life coach. serious, you can help me with impingement, bodyweight training and standup.

i'll pay you

>>40680295

Jesus man, well just start by trying hold the begging position for about 2-3 sets of 15 seconds.

>>40680266
that isn't until foundation 3? fuck that noise, that's some slow ass progression

>>40672847

Bodyweight shit is cool, but lots of it is dependent upon being upside down for extended periods of time. I absolutely cannot stand that shitty, shitty fucking headrush that you get from doing a handstand. It feels awful and is extremely distracting. Does anyone else feel this way?

>>40680344
You get use to it, also breath.

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>>40679053

>>40680331
It's the first exercise from HBP in foundation3. The other exercises look really hard compared to it.

>>40680308


Pay in heroin and it's a deal, make sure to lat me on my side after a inject too.

>>40680344
Yeah I used to get it. Took me about 3-4 weeks to get through it. It disappears so you should just keep going as long as you can hold it. For me it happened overnight. One day is there - the next day - it's gone, never to be heard of again.

>>40680316
i'll do the same motion but lay on my back and put my back flat and raise my hands above my head like that

has anyone here actually paid for the foundation course on their website and done it ?

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>>40680344
This is what I look like during handstands and back lever.

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should i get something like this ?

seems way more expensive than it should be

i have the power tower pull up rack, but there's nothing really to do body rows, and then progress toward front lever row

https://www.amazon.com/Elite-pull-up-bar/dp/B00BRTS7FI

>>40681707
From what I understand you can lower that and do dips but $350? I think its a waste of money. I got my power tower for $99 and it has both a dip station and a pull up bar.

>>40681707
can't you do rows on the power tower's p-bars?
I use the p-bars for dips and rows, and the pullup bra for pullups and levers

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bump

>>40682007
the p-bars seem awkward to me for rows

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>>40682007
>>40681724

maybe i can do rows from the middle bar of the sharock triple gym, or they have rings that hang

what a great meme ad

https://www.youtube.com/watch?v=nmuQ9AP2KPQ

>>40683821
i use a chair so my body is horizontal under the bars

>>40683867
>thick
>solid
>tight

>>40684276
was that the origin of the meme ?

>>40684288
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.

I'm pretty sure whoever made that commercial knew this and decided to use it so people can start sharing it "xdddd thick solid tight" and it would get more popularity due to being a meme.

>>40684541
b-but why not call it a maltese pushup

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>>40675554
lacks progression rep wise

>>40677887
If I understand correctly, you did levels 5, 6 and 7 on the same week??

>>40678173
Foundation is FOUNDATION for Gymnastics Strength Training, though it's not perfect in strength, it's like advanced SS, but for bodyweight

>>40678337
doing rows gets my legs working, enough to maintain (13" calves 28" thighs)

>>40678512
OP is different in this thread, thanks for that boner inducing leg lift

>>40678627
here >>40677313

>>40679053
eh, the exercises are simple enough to figure it out from the pictures, the few you can't is easy enough to find on jewtoob, besides, bodyweight training uses your body, different people have different proportions so each form can be perfect for given body, while it can differ from 'norm'
>bodyweight advances with moving on to the harder variation
only up to a certain point, after which you will HAVE to add weight to progress strength wise

>>40679138
only if you do one arm muscle ups, senpai

>>40679348
if you only do big 4, wide grip pull ups

>>40679410
My Foundation fix is purely strength wise:
for biceps, stop at close arm pull ups, add weight afterwards, for triceps, Pbar dips and add weight
spl, manna and hbp progression for skill work
>A: biceps/triceps strenght work
>B: spl, manna, hbp progression
would be mine routine, after I reach Pbar dip level

>>40679504
so much wiggle wiggle

>>40679622
stretch more

>>40679693
spl and hbp progression fucks your triceps, then you do triceps work before and after days, if your triceps aren't exploded yet, you are doing the shit wrong

>>40680331
>is that 4pl8 squat? fuck looks babyweight
just try doing it for mastery, big guy

>>40684570

dunno, no arm bend?

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>>40684608
but, you bend arm during a press :3

>>40684594

Could you post a better video? So hard to find someone doing proper hspu on rings.


also

>>40678410

>>40684638

whatever, call it what you want fampai. just not maltese pull-up

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>>40684659
the videos are in the PDF of Foundation, no idea how to extract those

there is only bulgarian one on youtube
https://www.youtube.com/watch?v=ZNCupJIYP6M

some other handstand stuff
https://www.youtube.com/watch?v=0JHxecGNDxg
https://www.youtube.com/watch?v=6AD5RL2acu0
https://www.youtube.com/watch?v=zDJEbWYz8WI

How do I find a gymnasium near me? All the ones I see are either olympic tier or literal little girl classes

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>>40685924
what's wrong with olympic tier? costs too much? just go to planet shitness

Im doing the Reddit recommended routine.
How to hit legs better? I used to do back squats with 1x bodyweight so it's not doing much doing step ups.
Is there a progression for pistols here?
Other exercises also appreciated

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>>40686181
yea, in Foundation you have SLS, if you can do it, you will have to use additional weight

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>>40679501
Sure, buddy. Crossfit is the other way.

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>>40686223
you missed the part where he said he lifted for 20years before trying to do a chin up

>>40686248
Does he use a squat plug, though?

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>>40686259
for chin-ups? I hope so

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>>40686269
God bless you.

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>>40686303

>>40686223
Plenty of people have gotten it in about the same time. Those that take longer either had a further back starting point or a bad methodology

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>>40686348
>got a one arm chin up in less time than that "Ido Portal method" guy
Sure, sure.

>>40686591
Your total faith in gurus is why you will never be good

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>>40686644
Huh...

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>>40686591
he never said he was natty

>>40686726
Makes lots of sense. Just look at Oleynik.

>>40686726
I am natty too.

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>>40686988
Aren't we all

>>40687015
Where's everyone at in BWG, strengthwise?


Anyone planching yet?

>>40684594
> you did levels 5, 6 and 7 on the same week
I meant to say everytime I did HS.For instance 5th is monday, tuesday I do something else, 6th is Wednesday, Thursday I do something else and 7th time I did HS is friday. Hope its a good enough clarification

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>>40687041
I'm level 3, week 6

>>40687049
nigguh you are supposed to do the same tripod with 60s mastery progression, only then move on to next movement

>>40687041
Im back levering and doing free standing handstand push ups.

Are you supposed to do bodyweight exercises every day, or do you take a day off to rest like you would when lifting weights?

>>40688462
pls respond

>>40688462

depends on your level, it's also a case to case basis.

>>40689099
Usually you work through soreness and pain with no rest days but it may be fine to incorporate a rest day if you suck off at least three dicks on that day.

>>40689099
I never take days off but I dont really have a schedule either
I think if you're actually working with progressions you might want to try but who knows

>>40689174
thanks

>>40678603
ouch, for fuck's sake, I can only imagine my bone bloodily protruding from my skin..

What exercised are currently killing you?
2-3 sets of 3-4 Elevated OA PU, without perfect form mind you, destroy me. Dragon flags also leave me wasted

>>40684594
> if your triceps aren't exploded yet, you are doing the shit wrong

triceps is aching like shit after HBP. But i just started 1 month ago and I am still doing scapular shrugs for sPL.

>>40689790
Connective tissue pain, or DOMS?

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>>40688462
the most intense schedule that Foundation suggests is 5 days with 2 days off

>>40689316
fucked up right shoulder doing mobility, 3 weeks ago, PPPU is killing it, so doing previous level for a week to get it in working order

>>40689790
if you just started it's more important to take rest, you don't know which pain is doms and which is serious, take it from someone who fucked his shit up countless times

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I'm too poor to afford a gym membership or equipment, but I'd still like to do some exercising. I made a thread about this yesterday, but turns out the routine I had in mind was insufficient, so I've revised it. I don't know how many sets or reps I should do, but here's what I've got so far:
squats
bridges
single-leg calf raises
push-ups on knuckles
prone hyperextensions for lower back
bicep curls with a backpack of books
shoulder blade squeezes, shrugs or upright rows for traps
planks

I think I still need something for the upper back and the forearms though. What should I remove or add and what's redundant if I'm trying to hit the most important muscle groups? I'm starting from zero if that matters.

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>>40690608
your routine is shit, refer to OP
>is my routine good?
>if it has no progression, you are just doing cardio and maintaining

just do foundation or the reddit routine

>>40690634
Both include things that require equipment, do they not?

>>40690675
Yeah, they've been shilling those two garbage routines and olympic gymnast bullshit for months.
Threads have been shit for months now.

>>40690675
>>40690608
Look up convict conditioning. Most exercises on it require no equipment.

Why does my left lat look so much bigger than right one? I'm fairly certain my right lat is stronger. It feels like I can activate my left better

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>>40690675
the stuff that requires equipment is so far down the line you will never get there, if you don't have any way to pull yourself up, you will have a hard time working your biceps

>>40691160
only a physician can tell you if it's true and not just body dysmorphia, also bad form, perhaps

40690691
then post better routines
>>40690811
garbage with no progression, please go

>>40691298
Convict conditioning has progressions.

>>40691493
you mean 3x10000 wall pushups to 3x500 knee pushups to 3x100 pushups

shits retarded, you're never gonna need to do the volume its recommending unless you're specifically training for endurance
no horizontal pulling, the back bridge pushups are kinda random, the single leg squat progression is over complicated using a ball, and the whole prison theme is bullshit

>>40691582
That guy is starting from 0 it's completely fine, stop sperging out and shitting on those suboptimal but still good beginner exercises

Imagine being a bodyweight routine nazi on malaysian braille letterboard

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>>40691493
oh? so post it

>>40691627
but all routines are made for people who start from 0

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>>40691627
>it's completely fine to start from scratch and do useless shit and pick up bad habits

>>40691627
fair enough, but im just trying to get you better progress than a meme prison workout

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>>40691702
>>40691582
I dont do CC but i just looked at this.
Yeah volume is retarded high but you can change that

>>40691788
I use to think the dude from
Beast skills was cool, but now I see he's a cuck.


His hspu form
Blowsss

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>>40691788
you don't see anything fundamentally wrong with it? what's the breakpoint for progressing to next movement? it's wrong if you think you need to progress through 4 different push ups to arrive at normal push up, even as beginner, the 'half' movements are shit ROM that only fucks your joints

>>40691847
>>40691846
Alright cunts i tried to post the one routine with little to no equipment requires abd youre just looked at reasons to bitch about it.
Also you can always skip progressions if they are easy.

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>>40691872
any BW routine will require pull up bar at some point

If I can do a full pull-up already, should I just keep increasing the reps until I reach about 10 and then go weighted?
Same for dips.

>>40691872
im only shitting on it cause it was the first program i started on and made shit progress

>>40691930
something like that, i waited till i got to 3x12 with good form

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>>40691930
5x5r pull ups is enough to progress, according to foundation

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I just don't have balance for this

>>40692032
because its a strength based move

>>40692032
You dont have the strength for it. Balancing a front lever isnt even a thing.

>>40677313
How do I read this chart?

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>>40689940
>>40690178
Nah I mislead you. I was thinking in my native language. I meant to say it's the usual burning sensation when you work a muscle, just really strong. It isn't pathological pain.


OP, What is your opinion on pic related? I want to try this most intense schedule, but I also want to keep working on HS. The plan is to do this ONLY in the beginning (Will I progress faster?) . Toning it down after I feel I don't get enough rest.
>MN SL SLS in one day with HS
>Saturday Sunday also HS

>>40692032
I've been able to do that since I was over 250lbs.

Can not do handstand pushups though.

>>40692430
Completely different muscles being used during both.

This is a very dumb question but when i'm doing uneven pushups/archer pullups if i do for exemple 3x6 should i do 6 rep with every arm or 6 in total?

>>40692812
I usually do 6-8 in total because thats all i can handle. Since you are helping with the straight/uneven arm its still a rep with the muscles of that side, they are just under bad leverage.

>>40692812
semantics man, 3x6 usually would refer to 6 on each side imho, but if you wanna count it as 3x12 then same thing

>>40677313
>>40692155

Second; how do I read this thing?

>>40692155
>>40693070
the whole pdf with explanations, illustrations, videos is in the magnet link in the op

>>40692155
>>40693070

best thing is to download this
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

The chart is made from this pdf.
>uTorrent
>File
>Add Torrent from URL
>Paste the whole thing there

There are more explanations in the pdf and a lot of pics for each exercise how to do properly.

>>40679199

Not true. Diet will determine how big he will get it. If he eats enough and progressively overloads he can get pretty big.

When im doing pushups my shoulders get tired before i can feel any fatigue in my triceps. Am i doing something wrong?

>>40693203
your body might not be used to em yet
or check form
arms should be close to your sides like an arrow, not flared out
protract scapula at top of motion

>>40693203
You can play around with hand positioning to help.
But you should ask yourself two things
What do you hope to get out of pushups
And
Do I just have weak shoulders?

We're all built differently and certain exercises sometimes makes certain muscle groups hurt more then others.

>>40693203
Bad form. Here how you do them. https://www.youtube.com/watch?v=4dF1DOWzf20
Might want to check Scapular Shrugs to get a feel for the shoulder Protraction and retraction thing. And probably want to see hollow body videos if you didn't get it from the video of Antranik.

>>40693322
scapula not shoulder

>>40693228
I guess maybe its my form, i always have a feeling my arms are not aligned so one hand is doing more work.
>>40693255
Yeah perhaps my shoulders are just trash, im just doing pushups to keep myself in some form until weather gets nicer so i can go to workout on those public bw tools/things whatever you call them.

Do any of you anons have a home gym? Like a single bar, parrallel bar, and rings? Is it a good idea?

This thread is fucking incredible! Thank you anons!

>>40693203
>>40693322

https://www.youtube.com/watch?v=IODxDxX7oi4

el eggs is best

>>40691847
gymnast girls are so hot

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Is eating as much protein as you would for barbell training beneficial in upping my push up reps or do I not need as much protein?

>>40694753

superior
https://www.youtube.com/watch?v=lxK08pQQ3SI

>>40695489

I was curious, why is maintaining protraction when you go into the bottom of the movement, instead of retracting?

>>40695489
sry ill agree with el eggs

>>40694509
Yes and yes

what exercises are best to learn how to do a muscle up?

>>40695703
pullups and squeeze offs

>>40695637

why?

>>40695703

15 reps on straight bar dips

15 reps on pull-ups

negative muscle-up

>>40695826
>>40695785
thanks

>>40695703
you just have to be able to pullup to your sternum for several reps. i did my first muscle up with 3 of those. https://www.youtube.com/watch?v=qsss006KJjw
it doesnt have much to do with how many pullups you can do. i never did more than 12

>>40695811
cuz he's more informed

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>>40672847
I don't care about your bodyweight training but id like to do pull up for repsss.
I can do 1 set of 3, 2 sets of 3-2 after

or i can do 3 sets of 8 with 20lb assisted weight

which route should i pursue

>>40695648
Post a pic?

>>40679218
skinny fags can do shit pretty easy with a couple months training. The real burden is leg mass. If you got twig legs when you start getting to planches and levers is relatively easy, if you got some tree trunks for legs though it way longer

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>>40695927
I also have a heavy bag and a double end bag

>>40695971
Nice, how much did that end up costing you?

any good routines that mix gymnastic training and free weights as i started off with free weights or is it just a case of focusing on gymnastics then adding a compound lift at the end of the workout as gymnastics are what i want to focus on but i still love using free weights

>>40695987
Pull up/dip station was $99
Rings were like $25
Got the heavybag a while ago and it cost about $400 with the stand and all

>>40695907

what

>>40695971
fuck using the ladder for rings is a good idea i just hook it up using my stair treads

>>40695907
this guys program was max reps 3 times a day, morning, noon, night
https://www.youtube.com/watch?v=QVQCD3RwVaY

greasing the groove works too, where you do like half your max rep every few hours

but weighted pullups are a really good route too

basically just do a fuckton, often

>>40696019
Just dont blame me if it fails. But ive used the ladder for a while successfully.

>>40695703
Russian dips, explosive pull ups and negative muscle ups imo

>>40695971
jesus randy savage christ

rip anon, we knew the well

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>>40677313 >>40692155 >>40693070

since people asked and someone else posted this, here is pasta how to use the pic:

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

>SL
SL progression seems to be different from PDF's

>>40692395
I guess you are asking me, not OP for this specific one, as you can tell from the title.

I still don't think you should try and push yourself too hard, though if you have nice genetics, you might get away with it, keep in mind if you snap your tendon it will take 6months to recover.
As for your routine, I just adjusted mine yesterday, was having issue with my elbow by not having enough triceps work for my curl days, HS progression strength wise is triceps work, I would suggest you do some biceps work on the same day, maybe do RC every day then?

>>40692812
I would do that for each arm, it's like doing mobility exercise, for example hip circles, says '5reps' but I do 10 reps total, clockwise and counterclockwise, having imbalances in muscles and mobility is a big fear for me.

>>40693322
>giving advice with that bod
is he rippletits of bw?

>>40694753
that's shit form in the start, discredits all his videos

>>40695489
best from from the 3, skip to 3min and only watch him do the push up

>>40694509
I workout at home, don't have pull up bar but just ordered pbars

>>40694537
you are welcome, famaland

>>40694808
indeed

>comment too long...

Hey guys, can someone link me a good planche progression?

>>40696977
Post a pic of your home gym

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>>40695012
muscle tearing and healing is how you improve muscles, anon, protein intake is the same
but if you want to increase your push up reps, you have to train for it, do foundation rep mastery either 15 or 60 rep one

>>40695501
so you keep pressure on your arms, if you bend your torse the weight shifts to legs/bad angle on shoulders

>>40695637
and you would be wrong

>>40695703
roll over
https://www.youtube.com/watch?v=UvTcXNlgPd8
ignore what he is saying just watch him do it

>>40695907
if you can't do 3x3 start with negatives, it's in Foundation RC progression

>>40695988
you can do that easy, anon, you can follow Foundation and add the compounds you want, I assume you are talking mainly about DL and squats? maybe ohp?
I do rows and curls with weights, then FL,Manna,HBP and SPL progression

>>40696991
Foundation

>>40696999
you want to see barbell with free weights on the floor? k http://images.wisegeek.com/barbell-with-weights.jpg

>>40697025

I mean thats all dandy, butt why should i worry as long as i have postier pelvic tilt?

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>>40697312
not that knowledgable to answer this one, anon, sorry, maybe has to do something with working chest

>>40697347

The way i see it is protraction is only important at the top of the movement,

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>>40697453
gonna have to ask the guy who made the video, foundation just says:

1) Lower the chest completely to
the ground each rep
2) Do not allow the body to sag
at any time

Like I said before, only watch for proper form, don't listen to shit people say

>>40696977
You just ordered pbars? Can you rec me a good horizontal bar and link the pbars? I have rings but I need to get the other 2

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Right then, anything I should know about foundation? Since I was looking around and there was a lot of arguing about stuff like
>"not progressing lol try harder"
>u need good genetics or an athletic background
>itll take you like four years to get where you want senpai
>muh long holds so no one gets hurt/to accommodate a wide group
Or, like anything about the way people might change it? Or were most of those complaints the bodyweight equivalent of shitposting and memes?

>have female body
>5'4
>70kg

Can I do this? Or should I try running to lose weight first and then try doing this? I just want to make it.

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>>40697528
well, it's from local shop, I doubt you are in my country, I ordered metal ones as I plan to do weighted dips eventually, the ones I ordered support 140kg, I'm 90kg myself so should be plenty
this is the pbar I got:
http://www.marbo-sport.pl/product-pol-15146-Stacjonarne-porecze-do-pompek-MH-D011-Marbo-Sport.html
(no I'm not from pl)
as for horizontal bar, it can be tricky with portable ones, best is to put it into ground so it doesn't move, in my opinion

>>40697548
A few weeks ago, some shill came and started talking shit how sommers is a hack, so I did some investigation, turns out that people 'get injured way too much doing foundation' was an argument, but those people were working out at the gym and there's no way to know how their rest schedule and diet was. Anyhow, I did get injured myself quite a few times, but seems to be my personal health issues, as it's always the same right front delt, mobility work kills them, taking it easy now.
As for ways of improving, you will stall on biceps and triceps strength after pull ups (RC level8) and pbar dips (HBP level6), respectively, there is no one arm pull up/push up or dips progression, so in order to keep gaining triceps/biceps strength, I would suggest doing those weighted, if you go further you will do skill work mostly, you will work your shoulders, though.

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>>40697706
eh, I'm not sure what are you asking? anyone can work out, no matter weight/height

>>40697740
I'm a bit intimidated that's all. I've been unhealthy my whole life so.

>>40697759
well there will never be a better time to change that then now

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>>40697759
it's your life, your body, just don't bitch at society when you feel like dying from eating icecream

on serious note, it all depends on your mentality, if you are fine being a sheep, eat your burger and watch tv, just remember, the second you start working out, you are more fit than 50% of people in the world

>>40697784
Ah. I don't bitch at people. I know that I'm responsible for my body. I've been too immersed with studies and college that I ignored my overall fitness just to finish it. That's why I'm trying to see and change it now.

Dat nips doe.

>>40697706
Calisthenics is the easiest and most basic exercise that anyone can perform.
Any weight, any age, any sex, can do these within reason and gain tremendously from them.
And doing calisthenics along with a healthy diet and some form of cardio, like walking or swimming, is all you or anyone will ever need to keep in shape.

>>40678673
These are actually really good, been doing most of them for a while + thoracic bridges. I go to do the butterfly clasp without needing an object - it actually somehow fixed my shoulder pain.

Also, a question for /bwg/bros:

I'm already doing one-legged supported l-sits for 4x30s once a week + 4x14 lying leg raises, but it feels like my core is developing much slower than anything else (ie. I can do 2 1-armed pushups, proper pistol squats, etc.) - feels like I'm bumping into some barrier here. I've started stretching more, esp. standing pike and downward dog, and that helped a bit.

Any tips on how to up my core strength?

>>40697875
Cont'd

Outside of tips on how to improve core strength, any tips on how to find the thing keeping me back?

>>40697806
I also started working out only after I finished university and got a job, plates are expensive, famaland

Foundation is highly recommended, it's super easy at start.
If you have questions, feel free to ask, remember we are all anons here.

>>40697819
don't generalise calisthenics as being 'easy' form is important as much as in lifting

>>40697882
Not him, but I can see how calisthenics can be considered easier than lifting:

> dont have to go to gym
> dont have to face normies
> all you need is some floor, some wall, a doorway
> you can start RIGHT NOW, esp. if you're fat/weak, ie. no need to watch hours of videos for proper form (you can develop form once you can do more than 10 pushups etc.)

I'd say beginning is super easy. But once you get to the point where you're doing just cardio, but you want to do strength stuff, it gets hard fast.

>>40697875
>>40697879
you're stronger than me upper body wise but im ahead in terms of core/ab work, can do toe to bar leg hanging leg lifts, dragonflags, almost have a front lever

i do hollowbodies/planks/sideplanks/supermans/back bridges every workout and feel like this substantially increased my core strength

made ab work alot easier to do

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>>40697909
> dont have to go to gym
don't have to go even if you want to lift
> dont have to face normies
same as above
> all you need is some floor, some wall, a doorway
at the very start, yes
> no need to watch hours of videos for proper form
overexaggerated
>(you can develop form once you can do more than 10 pushups etc.)
wrong, you need to have correct form from the the start

>I'd say beginning is super easy
I dunno, I was having really hard time doing 3x12s supermans D:

>>40697948
Daaamn, that's way above of what I can do as far as my core can go. I think I'll add some core work to every workout like you did cause I do core 2x a week, esp. the hollow bodies looks cool.

>>40697956
Yeah, when I started out with bwg, I could do 3x4 pushups (I was super skinnyfat). It took me about a year to get to a place where I was strong enough and started to really work on my form - when I hit diamond pushups. I was strong enough to do movements very slowly, film myself, etc.

>>40697882
>don't generalise calisthenics as being 'easy' form is important as much as in lifting
I'm sorry that you need litterally everything to be this herculean task to overcome so that you feel like you're all greet and every fucking thing.

But relatively speaking, in terms of convenience and safety and progressions, Calisthenics is king..or queen.

Period.

>>40698004
3lbs dumbbells would like a word with you

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>>40697993
when I started, I couldn't do more than 3 push ups, so I started with leaning push ups

>>40698039
Were you fat? I found that being underweight helped here, didn't have as much as bodyweight to lift. But my tendons were tight - I couldnt reach down, while standing, and even touch my ankles.

Good times.

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>>40698055
nope, auschwitz survivor

Any of you guys do gymnastics?

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>>40698116
I do Foundation, if that counts

>>40698135
Would you be interested in doing more heavy gymnastics, (pbar, highbar, and maybe even pommel horse) providing the opportunity arises?

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>>40698149
I'm a shut in, I don't like leaving my house other than work or store. Like I mentioned earlier, bought Pbars recently, just arrived today.

>>40698302
Do you live in a house? If so, is it in a rural area where you dont have neighbors?

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>>40698316
No. Can't have shit outside.

>>40698347
Ahhh, I see.