/bwg/

File: Tricep Dips.png (40KB, 540x360px) Image search: [Google]

40KB, 540x360px

I'm a recovering fatty
170lbs, ~18% bodyfat, 5'8 (pls don't bully the fat manlet)
I have insanely weak lats (well everything is pretty weak but my lats are relatively weaker than everything else)

Bodyweight maxes are:
12 chest dips
45 pushups/30sec
8 chin-ups
4 pull-ups
8 handstand pushups

I haven't tested maxes for squats or tricep dips (like pic related not on a machine) because I can do a fuckload and don't do them often enough to count.

Will post what I've been doing for a routine in another reply because I need to show an image.

File: Pullup thing.jpg (43KB, 645x631px) Image search: [Google]

43KB, 645x631px

>>40781524
What I've been doing throughout the day.

All of it is pretty spread out throughout the day because it's mostly just so I don't feel like shit about not going to the gym.

Handstand pushups, 4-6 reps, maybe 10 times throughout the day. (I do a lot of sets because they're fun as fuck)
Chest dips using the backs of two chairs, about 6 reps, maybe 4 times throughout the day (it's tricky to keep the fronts of the chairs from coming up)
Tricep dips like in >>40781524 about 15 reps maybe 3 times throughout the day
Pullups with a grip like pic related, but further out and angled to be more like a pullup than a chinup with a pair of double doors in my hallway, about 3 reps maybe 4 times throughout the day. (it's wood with an edge so it fucking hurts my hands)
10 pushups about 5 times a day (not very much and doesn't tire me at all but the pushups are more out of boredom than anything)
Sometimes I do a few "plate raises" with a wooden chair.

I wish i had a pullup bar so I could do proper pullups and do some chinups too but I'm a lazy NEET.

File: maxresdefault.jpg (158KB, 1491x1080px) Image search: [Google]

158KB, 1491x1080px

>>40781485
>Overcoming your BodyWeight
https://www.youtube.com/watch?v=JRmsDjMujjo
https://www.youtube.com/watch?v=xAERZd8XtgQ
https://www.youtube.com/watch?v=tsC9ahsCGLc
https://www.youtube.com/watch?v=nQqvGITfqmg

>2016 Olympics highlights
https://www.youtube.com/watch?v=_E21jlKax8M

>What is gravity lul
https://www.youtube.com/watch?v=mUMoD-5P_Bo
https://www.youtube.com/watch?v=pIv-gcCnzys

>Skinny grills with asses

https://www.youtube.com/watch?v=vA9gCDkvFZ8

>Websites

gymnasticbodies.com/forum
antranik.org/bodyweight-training
globalbodyweighttraining.com
startbodyweight.com
/r/bodyweightfitness
fitloop.co

>Youtube Channels

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

>Safest Static Hold Progression

Steady State Cycles: www.antranik.org/how-to-implement-a-steady-state-training-cycle

>Common Prereqs

www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93540

>Wrists mobility

Foundation Handstand One

>Bicep Tendon Prep

www.youtube.com/watch?v=vaH_HUMooyM

>Scooby teaches you how to do a pull Up

www.youtube.com/watch?v=mRznU6pzez0

>How to make parallettes out of PVC

http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf

>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

>Overcoming gravity

magnet:?xt=urn:btih:ad0739445c9cc5177e2b48c6f216521e8c8ddff4&dn=Overcoming+Gravity+%28gnv64%29&tr=udp%3A%2F%2Ftracker.leechers-paradise.org%3A6969&tr=udp%3A%2F%2Fzer0day.ch%3A1337&tr=udp%3A%2F%2Ftracker.coppersurfer.tk%3A6969&tr=udp%3A%2F%2Fpublic.popcorn-tracker.org%3A6969

>FAQ

>is my routine good?
if it has no progression, you are just doing cardio and maintaining

File: Foundation 1-4 and Handstand 1-2.jpg (1MB, 2365x1843px) Image search: [Google]

1MB, 2365x1843px

>>40781609
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

File: c112fc0da4446d4c74080aeaedd9ee6d.jpg (72KB, 564x733px) Image search: [Google]

72KB, 564x733px

>>40781524
sooo
you do
3 triceps exercises and only two biceps?
and what is a chest dip?

>>40781603
the fuck you doing, holy shit, stop, don't rest more than 5mins after each set, you are not working out, you are just physically active

from last OP
to the guy doing Foundation and 5x10r push ups, the mastery is 15reps

>>40781639
im not looking to work out it's just keeping active and keeping my muscles warm.

if i go a day without working out my muscles feel insanely tense

a chest dip is using a dip machine. it'd be considered a normal dip i guess. two bars on your side and you go down to parallel or a bit less.

I hit triceps and biceps harder than anything else in my brosplit anyway so my rest day workouts don't need much for them.

>>40781609
>>40781619
>>40781639

anyway you seem to be the expert, I did want to know about how to transition from doing handstand pushups against the wall to doing them with no support. In the middle of sets I'm able to do one or two with my feet off the wall before i lose my balance and fall against the wall or fall back and have to get back into position

File: 1qf15zso1_500.jpg (135KB, 467x700px) Image search: [Google]

135KB, 467x700px

>>40781691
isn't that shit in Foundation?

>a chest dip is using a dip machine
wut.png

>im not looking to work out it's just keeping active and keeping my muscles warm
not sure you are in the right board, then

>if i go a day without working out my muscles feel insanely tense
because you need to do mobility/stretching

File: chest dip.jpg (5KB, 251x182px) Image search: [Google]

5KB, 251x182px

>>40781715
I'm not torrenting some book to find one piece of information my dude

pic related is a chest dip

>not sure you are in the right board, then

it's on my rest days tho, every other day i work with weights and never do less than 2min of rest.

5'4. 149lbs. Resting arms today because I fucked up my negatives. Tried squatting and doing lunges. I tried doing a full lunge (where my knee hits the floor) and it almost rekt me. What the fuck. Am I doing something wrong here?

File: 4b310f65f36a7d2bbf7b87757f91e6e6.jpg (15KB, 600x394px) Image search: [Google]

15KB, 600x394px

>>40781723
there is this for people who don't torrent >>40781619

>>40781723
that's a p-bar dip

>>40781738
I hope you are in LONDON
on serious note, how did you 'almost get rekt'? lunges need serious warm up and stretching before hand, most likely lack of mobility

>>40781760
>Lack of mobility
>Needs serious warmup

Ah shit. Welp. That explains it. Maybe I should download and read those pdfs after all. Doing this blindly is just gonna fuck me up.

Thanks.

File: stage 4 pelican.webm (584KB, 640x480px) Image search: [Google]

584KB, 640x480px

>>40781760

God damn is gymnastics bodies so cringey.

File: 1d7d196e127e6ccb55746e9d70a0e85d.jpg (60KB, 736x552px) Image search: [Google]

60KB, 736x552px

>>40781777
checked
there is a post if you don't want to torrent stuff >>40781619

Lunges are in leg squat progression, but it's toward the end, I hope you are not new to training your legs? otherwise start from the begining

>>40781787
people say that about SS, which Foundations is for calisthenics as what SS is for lifting

>>40781799

im just saying their marketing, have you seen their recent videos? It could of been so much more.

>>40781799
Physical training has never been my thing. So I guess I really should start from basics. Thanks for the heads up.

File: 2c6b10d18162746642966d2d5e435e73.jpg (132KB, 640x640px) Image search: [Google]

132KB, 640x640px

>>40781803
No I don't follow them.

File: street-workout-girl.jpg (27KB, 480x360px) Image search: [Google]

27KB, 480x360px

>>40781829
Foundation is a great starting point, just be warned it takes a buttload of time to get from nothing to something like straddle planche (pic related)

where can i get foundation torrent not working..?

File: 13298278_1702944066626365_2054399675_n.jpg (33KB, 640x640px) Image search: [Google]

33KB, 640x640px

>>40781846
torrent is working, also >>40781619

>>40781852
ummm. what do i do? never copied a torrent from here

File: 2bb2f9ecdfd431a788c47cfbb8b84d73.jpg (43KB, 612x612px) Image search: [Google]

43KB, 612x612px

>>40781866
I'll assume you are using uTorrent
File>Add Torrent from URL
paste the magnet link from >>40781609

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

Is it possible to get "big" doing callistenichs?

File: david-durante.165cm.jpg (66KB, 267x400px) Image search: [Google]

66KB, 267x400px

>>40782049
you will hit 'natty' limit if you only do pure calisthenics, unless you are a manlet
if you want to get 'big' (4yoo) you will need to add weight at some point, I mean do weighted bw stuff, for purely bodyweight exercise, the most weight you can put on arms muscles is during one arm muscle up, if you are at that point and still looke 'small' then you add weight

pic related olympic gymnast, notice his height

>>40782073
Thanks bro

>>40781485
Any advice on how the fuck to progress from knee raises to straight leg raises?

This shit is incredibly hard, but knee raises are easy.

>>40782498
idk, i just focus really hard on bracing my abs when i do toe to bar leg raises

File: girl-calisthenics.jpg (478KB, 1280x720px) Image search: [Google]

478KB, 1280x720px

>>40782498
which progression is that? Manna?
to transition from bend to straight legs, do Half L-sit Single Leg Extension

i dont have cash for weights
all i have is space and a 25 pound plate
can i make some kind of routine with this?

File: screen_shot_2015-05-22_at_17.31.45_0.png (373KB, 610x408px) Image search: [Google]

373KB, 610x408px

>>40784078
ge a rope and make a handle for the plate so you can use it as a make shift dumb bell, don't need it if you can pull yourself somewhere

Should I worry where my elbows track during pull ups? They always seem to end up in front of me rather than out to the side and I don't know if that is impeding my progress or lat development.

File: a37f4d76b298e8b5db323ead20c9158b.jpg (22KB, 500x668px) Image search: [Google]

22KB, 500x668px

>>40784628
how wide are you gripping the bar? My guess is not wide enough

>>40784695

Shoulder-width or a little wider. They stay out to the sides at the bottom and as I go up, they start to point forward.

File: foto Simona.jpg (55KB, 960x640px) Image search: [Google]

55KB, 960x640px

>>40784736
see >>40781609 pic, but you can even go wider, if you want to target your lats and mid/low traps

File: united.jpg (216KB, 1092x984px) Image search: [Google]

216KB, 1092x984px

>>40781715

Hey OPs, have you ever made absolutely no progress on foundation?
This is going to be the third week in which I stay on the same fucking level on HS1 - 4x36s. I think I can hold HS2 and HS3 for pretty much the same time(haven't tried HS3 yet) . I've been thinking on progressing prematurely to harder exercises - HS4 and HS5 seem doable. HS3 also seems to me as an alternative, because I fall mostly because my arms get tired and HS3 goes easier on the arms.

I think I'll post a video after today's workout to see if there is something wrong with my form. Anyway wanted to hear your opinion on this.

File: 3528eabebe96c14463ba5c5896ba8456.jpg (31KB, 630x250px) Image search: [Google]

31KB, 630x250px

>>40784960
I only stalled on push ups when I had to go past 12reps in a set, I would something like 15 first set, then 13 on next set and then like 5 reps in I would collapse on third set, fixed it by resting 5mins between sets, just last week was my 7th week in level 3, had to hold 5x36s for Straddle Hollow Body Hold, monday I did like 35+34+34+32+25 so on thursday I rested 5mins between sets and did all 5x36s
this one time I literally had no carbs for energy, so I always try to get some carbs, like a candy bar 1h before work out (I eat 2hours before working out)

This thread's OP is someone who can't copy-pasta, btw.

File: female-handstand.jpg (152KB, 640x905px) Image search: [Google]

152KB, 640x905px

>>40784960
forgot to ask, do you do any shit for triceps besides HS progression on the same day or day before?

will this style of training make anyone look good if they aren't

1. a manlet
2. willing to commit years to it
3. on roids

>>40785070
Yes, I do the HBP on the day before which hits my triceps. But I feel my forearms getting tired before the triceps. Never had problem with the triceps actually. I do the forearm exercises before HS - wrist pushup, first knuckle push up and so on.

Going from one-leg supported l-sit to tucked l-sit. Somehow it's incredibly hard for me, primarily due to the form.

I was able to do 4x30s one leg supported lsit (each leg) but I can barely do 10-15s tucked l-sit - I'm kipping my whole body forwards, so I feel the burn in my upper arms. I'm thinking either my core is still to weak to hold my legs close to my chest or.. I dunno. I'm following antranik's progression.

Any advice?

>>40785112
no.
but no. 2 applies to bb lifting (and everything else) as well.

File: NB2oBIk.jpg (199KB, 1600x1200px) Image search: [Google]

199KB, 1600x1200px

>>40782575
I had to look-up what a half L-sit was, but it looks like it would be just the thing I need, thanks breh

File: 50d3763821b0dcb8d291a61e69affe1a.jpg (77KB, 736x1029px) Image search: [Google]

77KB, 736x1029px

>>40785183
yea that may be the case, do wrist work after?

>>40785112
1. only if you want to weigh as a manlet
2. as opposed to lifting for 2months to get gf then get married and get dad bod
3. shit tier question

>>40785246
try the Foundation progression past the L-sit

File: 404f304126fcf5920a7df4fb49191bbe.jpg (138KB, 630x945px) Image search: [Google]

138KB, 630x945px

>>40787154
just to be clear, the exercise name is
>Half L-sit Single Leg Extension
and you're welcome, senpai

>>40785246
Have you tried pushing your hips back a little bit? Your butt can be a little behind your hips.

Silly question, Should I first get a bit stronger with a BW programm before going into a gym?

>>40788558
get a bit stronger in a gym(1-3 months), then go into bw

>>40788602
I mean scratch that. What do you want to achieve?

https://www.youtube.com/watch?v=aEIa2gKlM5k

>>40788622
nothing really unrealistic, I really only want to become stronger and fitter.
Also gaining some nice abs wouldn't be bad.

File: chest-dips.gif (1MB, 374x480px) Image search: [Google]

1MB, 374x480px

>>40781524
How dangerous are those triceps dips though? I really want to start doing them but I've read on numerous sites that it can damage the shoulder joints, so I'm really afraid of doing them. I am a beginner.

166 lbs 5'10''
40 pushups, 15 chinups, 10 pullups max

Chest dips are this?

File: _89885120_downie_getty.jpg (22KB, 624x351px) Image search: [Google]

22KB, 624x351px

>>40788731
Then do Foundation

>>40788741
if you only want to dips, progress to them on Foundation, you can start past push ups, if yo ucan do 5x15r

>>40788741
The more you lean forward the more emphasis it puts on your chest.
More upright targets more tricep

>>40788741
They aren't dangerous if you do them properly. So watch 2-3 videos on proper form and do them. If you feel any pain in shoulder or the clavicle you are not doing proper form.

>>40788901
>>40788906
Thanks

i keep getting impingement in my left shoulder, but im not sure how. i may have to take a few weeks off.

i think its because of dips. and after dips i hold the top position and do knee raises ?

how should i do knee raises if not that way - hanging ?

>>40785070
>dat perfect body

these pics always make me so thirsty and lonely

>>40792230
i think hanging leg raises are more beneficial anyways for the grip strength
i think you should just double triple check your form for everything you do. might be something small like improper scapula position when youre doing something

>>40792238
I know that feel a little too well ;_;

Happy bump

File: current.jpg (184KB, 1024x1024px) Image search: [Google]

184KB, 1024x1024px

been doing bodyweight for about 6 months or so now, has helped with my foundational strength and mobility like crazy. i feel incredible.

>>40784960
Don't advance, you have no endurance. In foundation some of the exercises in the same "category" that follow each other have very little to do wth each other, the supine extensions and the first 3 handstand preps are an example. If you cant even do the handstand preps you have no chance doing any kind of real handstand work, so just take your time AND DO YOUR 5X60 ENDURANCE WORK AND YOU WILL LIKE IT!1!!!

>>40784293
hate these stupid ass pics people think whoa hes superman when with the counter balance she provides hes basically just holding a 300 pound barbell in front of him with his arms when a full planche is 3x harder than that.

>>40794246
routine? although you didnt gain much muscle you look 100% better

File: maxresdefault (2).jpg (157KB, 1397x915px) Image search: [Google]

157KB, 1397x915px

>>40792238
to make yourself feel better, imagine she has a character flaw that would make your life a living hell

>>40792230
I would do the ab work on another day, if you do leg raises like you described, as a rule of thumb, try not to hit a muscle group you have already worked on that day

>>40794246
aye, can't beat the feeling when you progress to more difficult shit

>>40794299
Sorry you don't like my picture, though you are wrong on things being 'easier' his triceps is still holding him + the hoe

File: startbodyweight.jpg (2MB, 2481x6600px) Image search: [Google]

2MB, 2481x6600px

I'm overweight and I barely finished the starting levels of pic attached. If I stick to it, would I progress eventually? I'm also adding cycling for cardio because my knees are weak as fuck.

>>40781723
Are you a newbie, OP? Your pic is a tricep dip.

Chest dips are elbows flared, chin tucked, and legs positioned in front of your torso. Do not lock out elbows on top position and at bottom make sure to go as deep as your shoulder mobility allows you to.

File: cfa5325174768cb151b91fa14ef4ed69.jpg (140KB, 1024x682px) Image search: [Google]

140KB, 1024x682px

>>40794712
this threads OP is a newbie, yes

>>40794670
the progression in reps is autistic

>>40794670
of course youll progress if you keep doing it

>tfw tall

I've heard that makes planches more chellenging, is that true?

File: Gym647.jpg (488KB, 668x1000px) Image search: [Google]

488KB, 668x1000px

>>40796750
how tall, anon? I'm 6'3" but I'm still early in progression, PPPU seems extremely hard to balance, a lot of my weight is in my legs, also I have a 'big' ass and I find it difficult to maintain proper for hollow body hold (I balance in air on my ass)

>>40794364
Well he used bad lighting in before pic and the best possible lighting in after pic. It's hard to judge on the progress.

>>40794246
Yo take a pic with the same lighting as the before pic to see how far you've really gone.

>>40794400
uh it is easier buddy. your participating in this general but don't know the mechanics of a planche? what do you think is harder, having an extra 120 pounds on your back or having to provide your own counter torque entirely by the strength of your shoulders

File: ca280e3fb0816b6c6d21f9ed1fd9227f.jpg (142KB, 640x640px) Image search: [Google]

142KB, 640x640px

>>40796868
>read this shit
>reread my post
>read this shit again
can you reread shit at least twice before replying? I said it's harder on his triceps

>>40794258
Okay can you give some clarification on that. Do I always strive to get the max time I can hold for tripod (i.e. going for 5x60s) or do I follow the mastery tables.
I can't progress in pace with the tables though.

File: fd81597a13a08cfed1e506ae01e11822.jpg (36KB, 500x669px) Image search: [Google]

36KB, 500x669px

>>40796909
Mastery template is there for a reason, if you can't master tripod (5x60s) you have no buisness going to the next movement
If you can't follow mastery template, you are doing something outside of exercising wrong:
>eating
>sleeping
or like I said numerous times, try taking 5min break between sets, if you lack stamina

>>40796947
>you are doing something outside of exercising wrong
This is true
>still triggered
Kicked up into tripod, feeling pissed. Stronger than usual kick up. Hold tripod for 4x50s. Fucking did it.

Turns out until now I was doing tripod at an angle of 80-85* from being afraid to fall on my back. This shit put a lot of strain on my arms. Now I hold my body at 90 degrees. Fell because my back(or shoulder - don't remember) is weak and not because my arms were tired. Feels very good. Thank you, OP, for triggering me into advancing in HS

>>40796899
Nowhere did you say it was easier on his triceps, which is still wrong anyways. You seem to like to post a bunch of pictures but actually dont know shit, otherwise you wouldnt spread pics of horrible form movements

File: 46f6d2e45ec257ddc0506cf2e6158dba.jpg (24KB, 480x360px) Image search: [Google]

24KB, 480x360px

>>40799332
are you fucking retarded or just autistic?

>>40799264
this posts OP sucks, but you are welcome

>>40794731
>the progression in reps is autistic

What do you mean by this? I've been using this rep system for almost a year while cutting, and I've been making decent gains.

File: 52aa8ec7b2b81.image.jpg (48KB, 760x506px) Image search: [Google]

48KB, 760x506px

>>40799549
because it's not specific
>do 4 to 8 reps

>>40799438
You are the true OP, the OP with the gymnasts

>>40799629
Well, as a beginner routine, it's served me well. Like, doing 4 reps with a new movement gets me stronger, then I can do more reps (up to 8) so I get a little bit of the bodybuilding side of it. Then when I master 8 reps, I move to the next thing and build strength again. And so on. Plus, it's good to look at calisthenics as mastering specific skills rather than doing exercises, then trashing them once you've moved on.

https://www.youtube.com/watch?v=jfI9ig7sUA0


Thoughts on this overcomming gravity poser?

>>40799332
It's the CrossFit guy who wanted to tripfag but got called out too consistently.


The guy clearly is a fan of bodyweight, but doesn't know much. He's new to training overall, I think.

>>40796947

>arched lumbar
>shoulder planching
>no protaction


>>40796899

>using a wall
>what a meme

File: NCAA-Womens-Gymnastics-16.jpg (788KB, 970x1350px) Image search: [Google]

788KB, 970x1350px

>>40799670
I mean, foundation rep progression has that, actual progression in reps, while you are left to decide for yourself if you should do 4 or 8 reps

>>40799848
that makes sense, I won't reply to that troll anymore, though

>>40800054
>hot grills doing BW stuff

>>40800106

aye

>>40781639
>>40781664
a chest dip is a normal dip on parallel bars, but with your feet sightly infront of you(looking like a banana) or even tucked or in an L-sit, it hits the chest more because you cant keep your chest upright and put all the load on the tris like you can with basic dips. another difference is that the elbows go more to the side than backwards, but you will see that once you can do chest dips, i can do a really clean set of 12 normal dips but barely 5 chest dips. dips on a machine and assisted are more ike normal dips, not chest dips

>>40790438
https://www.youtube.com/watch?annotation_id=annotation_3454893989&feature=iv&src_vid=6lnCP4z_dGk&v=BRBVKxMb1RQ

As a tall person am I able to make gains with a bodyweight workout if I eat accordingly?

>>40802745
Yea but better post the workout you want to do here to get an opinion on it. There's a big difference between my routine when I first started bodyweight and now.

>>40803239
Are there any routines you recommend to start off with?

>>40803448
What do you want to achieve? Do you want to do tricks? I wanted to do tricks like Planche and HAndstand and Hollowback press and Foundation is a good place to start for them. You can download it from here. 30 pages of text 100 pages of pictures so it's easy.

>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

If you only want to get bigger and don't care for these show off moves than you should do something close to this picture >>40794670 .This pic ain't the best but it's close. I am not a fan of the 3x8 reps for every exercise thing, but it has progressions.

Important thing is to go for harder variations. You do 5 archer pull ups instead of 20 regular pull ups.
Second important thing in my opinion is proper form. Search proper form for absolutely every exercise. I was doing 30 push ups when I found out I was making 3 different mistakes in the execution. Yesterday I found out that there is proper form even for running that a lot of people get wrong.

>>40804007
Mainly just after mass, not really interested in all the tricks. Thanks for all the info though

>>40803448
>>40804728
i personally just do this
pullup/chinup progression
dip progression
pushup progression
inverted row progression
pistol/shrimp squat progression
hanging leg lift progression
planks,hollowbody holds, supermans

work towards 3x12 and 3x60seconds and work towards doing all weightedd

>>40804728

Might want to look into "body by rings"

I've been doing the /r/bodyweightfitness recommended routine for a few weeks now and it seems to be working. Should I switch to foundation? Did I chose a shitty program?

>>40805886
r/bodyweightfitness routine is focused on strength and hypertrophy
foundation is focused on achieving stuff like levers, planche, manna, etc.

its honestly up to your goals

File: muronaga_chaashuu_akuma_no_niku_niku_monsutaa_english_translated_hentai_manga.jpg (42KB, 475x430px) Image search: [Google]

42KB, 475x430px

So I'm pretty new to strength workouts (mostly only did running and weighted running for a while) andneed some help
Doing the bodyweight fitness routine and the pullup sets really kill me, like the rest of the workout is I can comfortably pump out 3x8 of but after pullups I can barely to 4x8 because my whole arm would be killing me.
Is it normal for workouts to be affecting one another or am I not resting enough between them?

>>40806632

>running weighted

please stop


is it connective tissue pain, or muscular?

>>40805948
I'm fairly injury prone and lifting was causing problems. I'd like to be able to do cool gymnastics stuff eventually, but I think basic strength and conditioning comes first.

File: foolproof-beginners-calisthenics-workout-main.jpg (92KB, 1280x720px) Image search: [Google]

92KB, 1280x720px

boop

File: 3e1337074ae1ef9e939e85be21b20578.jpg (118KB, 736x540px) Image search: [Google]

118KB, 736x540px

>>40804728
Depending on where you are at strength wise, progress to
>pull ups
>wide grip pull ups
>P-bar dips
then start adding weight to them

>>40806696
Foundation offers just that, I don't think anyone ever posted reddits routine

>>40806632
>Is it normal for workouts to be affecting one another or am I not resting enough between them?
A bit confused, are you referring to sets or work outs on different days?

File: w8PKJND.png (84KB, 673x871px) Image search: [Google]

84KB, 673x871px

>>40806942
reddits routine has definately been posted before
pic related
>>40806696
you can still get injured with bodyweight shit, practice proper form

File: item770121_600px.jpg (37KB, 600x388px) Image search: [Google]

37KB, 600x388px

>>40806959
was never worded as such, then
I may be anal about this, but how is a beginner supposed to know how to progress from X to Y reps? is someone who has never trained in his life supposed to do 3x5 negative pull ups?

That 'if you can't do this skip it' adice
>worried.tiff

>>40807034
I mean with me I just start at 3x5, then next workout ill try to hit 3x6. If not ill just go to 3x6 next time. Its not difficult, you just feel it out.

File: blue.qt.3.14.gif (2MB, 400x225px) Image search: [Google]

2MB, 400x225px

>>40807073
you can't
>feel
if you have never worked out before, when I started I felt like I couldn't do 3x3 but I forced myself to do it, because I trusted the routine

>>40807099
I mean, i started off at 0 pullups. Did 3x5 negatives to 3x8 for a week.
Then did 3x1 real pullups, then 3x2 then 3x3
Now im at 3x15 from never working out, by just feeling it out

Try and push yourself, but if you cant, try again next workout

>>40806632
https://www.youtube.com/watch?v=SfGNjYogpiE
https://www.youtube.com/watch?v=swkOeoEcKW0
https://www.youtube.com/watch?v=2_1ylJ-9twY&list=PLRS2DE4P39EdjCtPso8FfgWJGAQ6g7qdo&index=42

File: dflag-on-pole.jpg (42KB, 400x300px) Image search: [Google]

42KB, 400x300px

How much does the grip matter in a dragon flag?
I tried doing one on the ground holding the slightly above my head heating with a pronated grip and I felt different arm muscles getting activated, so I lacked the strength to do one.
On my bed, it's the same as a bench, where you grab the underside from behind your head; much easier.
pic related is yet another that I haven't ever tried.

Anybody know what this move is called? I feel it uses forearm muscles.
In any push-up position, easiest at wall, but the angle of the surface is important as the its height. And you push with you fingers, lifting your palm and body, supporting yourself on 2-3 fingers.

File: 91a054e4f1b442229e0f6a706700d7b3.jpg (31KB, 512x351px) Image search: [Google]

31KB, 512x351px

>>40809193
It's under Straight Arm Strength (FL) so arms matter

>>40809331
if you lift using your fingers, ofcourse forearms will be doing the lift

sorry if this is wrong place...

im following scoobys full body workout for awhile, but im in a country temporarily where i wont have a pull up bar.

what bw exercise can i do at home without one to replace it?

>>40809413
for what muscle, specifically? only way is to do table rows

>>40809437
for lats, i suppose.

>>40809437
i actually dont even have a table to them on either.im pretty obese.

>>40809331
fingertip push up

File: 2012+Olympic+Gymnastics+Team+Trials+Day+1+OosC6W4eET7x.jpg (111KB, 1024x668px) Image search: [Google]

111KB, 1024x668px

>>40809441
if you have a chair, you can do something like lat dip
https://www.youtube.com/watch?v=x4hG0om8fvY

>>40809413
Find a place to do pullups

>>40809449
>Obese
Dude. I'm slightly overweight too but I don't think it's a good idea to attempt pull ups for now. Do horizontal pulls and weights instead and cardio. Maybe try doing pull ups when you lose some weight? Fucking up your shoulder/ joints will only make you lose your motivation.

File: mens-health-egzersizi-sliding-floor-pullup_7574428-13610_1280x720.jpg (75KB, 1280x720px) Image search: [Google]

75KB, 1280x720px

>>40809449
sliding floor pull ups are a good alternative

ho noes

How bad is it if you do pull-ups on a bar that's just above your height, i.e, you can't fully hang?

>>40811997
Bend knees or L-sit pull ups or L sit pull ups with bend knees or find a more comfortable place for workouts

Glad to see BWG doing good on /fit/, anyways, i noticed i haven't been making any progress for a year or so, what routine can i do? I can do 15 HPU on wall and around 10 muscle ups and OAPushups with good form but i get tired and agitated quickly after 5 sets, so i end up resting a lot just to catch my breath, what can i do?

work towards free standing hspu
not personally a fan of oap, you can try to work psuedoplanche pushups to planche pushups progression for a change of pace.
work on front levers rows?
try to learn to manna?

>>40781485
So tracking your workout is absolutely important to know when and how you are improving, esp. after newb gains are over and increases are marginal week to week. What workout journal website does /bwg/ use? I know I could use a physical journal but I would really like access to analytics and graphs and trends so I can see how I am progressing.

>>40815031
i use a mirror

>>40815104
0/10

>>40815104
Read commandment V for why that is a shit way to measure:: https://pccblog.dragondoor.com/10-commandments-of-calisthenics-mass

>COMMANDMENT V: Focus on Progress—and Utilize a Training Journal!

Believe it or not, there are some folks who focus on the previous four Commandments—they exhaust their muscles, work hard, use the best exercises and put all their energy into a small number of sets—and still make very little in the way of meaningful gains. This is true even if they train year-to-year. Maybe this is you—I’m sure you know folks like this.

Why does this travesty happen?

Is it genetics? Is it the fact that they train without steroids? Is it because their balls haven’t dropped? Is it the fact that their gym doesn’t sell the latest superbolictastic high-sugar/high toxicity supps, bro?!

None of the above, Jim. To discover the true reason, read the following excerpt from the Convict Conditioning Ultimate Bodyweight Log:

If making progress in training is so simple, why do so few wannabe athletes ever achieve a good level of strength and muscle—let alone a great level?

The answer is that few trainees take advantage of the windows of opportunity their training presents to them. You see, when you work out, your body adapts to cope with the stress, but it only adapts a tiny little bit; this is especially true once you get beyond the beginner stages of training. Improvements are small—maybe you add a rep here; you improve your form there; you increase your recovery time somewhere else. Over months and years, however, these small increases eventually add up to very big increases. This is how seemingly “inhuman” athletes double and triple their strength, add inches of solid muscle, and transform themselves into superior physical beings.

>>40815300
>Sadly, since most trainees aren’t paying attention to those tiny changes, they never build on them the way they should. These little weekly changes are actually windows of opportunity. If you could increase your strength by just 1% every week, you could more than double your strength in just two years. But most trainees never get anywhere close to doubling their strength, because they aren’t keeping track of their training accurately. They fail to recognize that 1% adaptation—the rep here, the improved form there. If you miss these little improvements, how can you build on them to make big improvements?

>1% is actually a pretty small target to hit. When you rely on memory, instinct or feeling—as so many trainers do—to hit this target, it becomes very fuzzy. (Which is the last thing you want from small target, right?) Writing your progress down in a log makes this small target clear and easy to see. It makes it quantifiable. Athletes who begin writing simple log entries of their workouts find they suddenly know what they need to do to progress every single time they work out. They never miss that tiny 1%.

There you have it. In reality, the previous four Commandments are worthless unless you harness them all to make progress—week to week, month to month, year to year. It doesn’t matter how seemingly insignificant these improvements are. Over the months and years they add up. In a nutshell, the “secret” to drug-free muscle and strength gain is to become acutely aware of the tiny improvements in your performance, and build on them on a regular basis. The best way to make this happen is to keep a training journal.

>>40815300
i mean i started doughy
now i have abs and lats
sorry i dont have tron legacy analytical data to tell that im making progress

>>40815306
Anyone who is familiar with my writings (Paul Wade) knows that I am a huge believer in keeping a training log to determine progress—especially where muscle-building is the goal. It always amazes me that folks will pay hundreds of bucks on worthless supplements, but won’t take a few minutes to keep a log of their training. It’s ironic, coz a simple training log, used correctly, will do more for your physique than any over-the-counter supplement on the planet. I could write a whole article on the benefits of keeping a log…monitoring progress, contemplating feedback, mastering training science, improving workout mindfulness…the list goes on!

>>40815315
okay but I specifically asked for where I can track my progress for analytic purposes so...

>>40781485
quick question to bdwfags

can I do bdw and lift weights AND make gains/not snap my shit on the process? I really like calisthenics and I'd love to get into it and ragdoll my own body

>>40815678
yea, just dont jump straight into more advanced bodyweight stuff though, you need to strengthen your tendons first

>>40815996
ty man

Are there any exercises that target obliques?
Overcoming gravityman says L-sit/V-sit/manna progs + comrpession should be sufficient for core, but I dunno..

>>40817180
windshield wipers
https://www.youtube.com/watch?v=qbJydrhooWs

File: 6a00d8341c730253ef01774318a204970d-800wi.jpg (35KB, 480x440px) Image search: [Google]

35KB, 480x440px

>>40814334
Don't do more than 5sets, why would you? You can do skill work from foundation, if you can do muscle ups, work on one armed ones

>>40815031
I just follow mastery, I have a jpg for each level and I use mspaint to mark where I am at

>>40815347
excel sheet

>>40815678
If you split your working days, but still take rests or use gear/have god genetics and don't need rest, yes. As a rule of thumb, if you do the big 4 lifts ohp/bench/squat/dl you can always do progression in manna, HBP and RC

>>40818317
Link to master jpeg? and an example of how to organize and excel sheet for that purpose.

When do you transition from negative pull ups to normal ones? Currently at 3x8 with negative pull ups.

>>40818554
thats when I did it. did sets of 1 pullup along with the 3x8 negatives

>>40818574
Okay. So I just add one additional real pull up per set every workout?

>>40818600
try to, dont be discouraged if you cant as its a new movement

How many lbs of newb gains per month can I expect exercising exhaustion 2 times a week?

File: a81f56fd088927797521cd123c94ff70.jpg (186KB, 640x624px) Image search: [Google]

186KB, 640x624px

>>40818516
mastery template >>40781619

as to how organize excel, not gonna lecture you how to do statistics, anon

>>40818554
according to foundation, when you can do 5x5x10s (10s is the time you take lowering yourself)

>>40818758
depends on how much you eat and if you get enough sleep

>>40781619
So freaking complicated. Can you give a bit more explanation. Like maybe draw arrows so I know where to start? There are way to many categories and the organization is not intuitive. Pretty please, senpai.

>>40819023
>depends
So if I eat 500 calories and sleep never I will gain 0 muscle and if I eat 20,000 calories and then sleep when I'm not actively exercising I will gain 100 lbs a month?

I know it depends. Narrow it down for me tho.

overcoming gravity second edition is out and the changes done compared to the first edition are amazing. it's pretty much the best book out there now for BW regardless of your skill level

>>40819299
Hopefully some kind anon will give us a link

File: maxresdefault (1).jpg (200KB, 1280x720px) Image search: [Google]

200KB, 1280x720px

>>40819285
Download PDF, then.

>>40819292
depends on your height and weight

>>40819299
>not giving link
useless info

>>40819776
>depends
Just say "I don't know." or don't respond if your gonna give a nothing answer. I just looked it up. Apparently for a total beginner, about 1-1.5% of body weight per month or average of 2lbs per month over a year.

File: KFlAOmE.jpg (24KB, 333x333px) Image search: [Google]

24KB, 333x333px

>>40819985
>e-stating this hard

File: 1476438621071.gif (40KB, 350x263px) Image search: [Google]

40KB, 350x263px

>>40820073
(you)

File: 3457AAE8A.jpg (55KB, 570x398px) Image search: [Google]

55KB, 570x398px

40820082
get on my level

>>40819776
OG2 doesn't have a digital release yet and it's not old enough or popular enough for someone to have scanned all the pages

>>40820550
at least link the amazon listing or something

File: fitcat.jpg (53KB, 599x480px) Image search: [Google]

53KB, 599x480px

Overcoming Gravity, Second Edition
https://www.reddit.com/r/overcominggravity/comments/5gnfg2/overcoming_gravity_second_edition_release/
Only TOC, Introduction and first few pages after that are available, but some anon has already made a spreadsheet:
https://docs.google.com/spreadsheets/d/19l4tVfdTJLheLMwZBYqcw1oeEBPRh8mxngqrCz2YnVg/edit#gid=2032740838

Is stomach vacuuming a meme ? I've heard about it but what are the effects exactly and are they significant or should it be done in complement of a regular workout ?

>>40820960
it only works if you use a Dyson.

>>40820996
well memed my friend

>>40818317
i don't do 5 sets per exercise i meant my overall 5th working set, i usually do 9 sets per day when i workout, but i need long rests because i run out of breath even though my mucles aren't that sore

File: 12025297.jpg (124KB, 780x438px) Image search: [Google]

124KB, 780x438px

>>40821153
more than 5x8 is stamina work, so your muscles will not get sore

Hi,
how many chin-ups should i be able to do correctly before adding extra weight?
Thanks in advance

File: 171afbcb170b78ed7273944d52cd1bd2.jpg (32KB, 400x560px) Image search: [Google]

32KB, 400x560px

>>40822690
5x5 if you follow foundation

>>40822306
Kek what

>>40822770
alright, thanks

>>40822306
I never said i did more that 8 reps, i just get tired and out of air, just want to know if its common or if i should have it checked out because i train at home i don't know

File: 5148b0b1771352e56e9172a647b8d956.jpg (44KB, 736x552px) Image search: [Google]

44KB, 736x552px

>>40823600
what rep progression are you following

>>40820960
I do this shit compulsively with no other exercise and I'm just skinnyfat with an adonis belt