/bwg/ - BodyWeight General

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>>40971958
Left side is the exercise, right side is the mobility for that exercise, you do mobility after each set

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

Foundation gives 3 routines:
>AxBxAxx
>ABxABxx
>ABABAxx
A: FL, sPL, HBP, RC
B: MN, SL, SLS

i might have to stop doing dips and knee raises because my dumb left shoulder is getting hurt somehow

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>>40972184
probably if you do them both on the same day or more shoulder work

>>40972184

1. how is your back work?
2. what shoulder mobility do you do?

>>40972184
ytwl's saved my shoulders, worth a shot

How good is bodyweight training for body recomp? Want to eat at maintenence and progress through a routine, was wondering how long results would take to show up compared to lifting. Skinnyfat btw

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>>40972462
Lifting in short term (1 or 2 years) will give better results than BW, in terms of looks

>>40972462

Like anything youll get noob gains, but afterwards youll hit a point where you connective tissue needs to catch up to your muscular gains, after that youll see more gains depending on how you set up your routine.

>>40973675
I want to do this. Do I need to add a separate progression for it to Foundation?

is false grip muscle up on bars easier than normal grip? on a bar

guys how do i build strength for pullup?
used to be able to do 2 reps
but that was 6 years ago
also is wall mount pullup bars is okay or just a memes?

>>40973675
Notice how all of them are fucking skinny as fuck. Not that hard when you have anorexia and weight 100 lbs.

>>40973903
negatives are best imho
chair assisted or band assisted are ok too
you can probably get a chinup first too so switch to those when you can

no idea on the wall bar, i use a power tower cause i like having the p bars for dips and whatever

>>40973920
>power tower
do you clench your shoulder blade throughout the workout?

>>40973932
nope, i bench the tower

>>40973911
Notice how you are fat

>>40972574
Doesn't fucking matter. There was a guy on reddit a long time ago who was doing only pullups and pushups. That's it. He went from hungry skelly to his natural limit in. Consistency is the main point. Not programming 20 exercises and getting lost in details. Do a few, but do them good.

For reference, here's the guy
https://i.imgur.com/fOhlBjU.jpg
https://i.imgur.com/DfKwN5U.jpg

He was an idiot and did no leg training at all though. Check the difference
https://i.imgur.com/EHxJh6H.jpg

Full thread
https://www.reddit.com/r/Fitness/comments/2lkxuf/been_doing_nothing_but_chinspull_ups_for_years/

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>>40973883
first you need to be able to do straddle planche, can you?

>>40973903
RC progression in Foundation

>>40973971
>He was an idiot and did no leg training at all though
His legs look slightly smaller than mine, I don't train legs at all, buying new pants every few months is too fucking expensive, I already have to buy a lot of shit like larger shirts already

>>40973911
yea and they are all no taller than 5'

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>>40973971
>only pullups and pushups
don't forget he was doing them weighted

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>>40974290

>do straddle planche
Let's imagine I can. Then what?

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>>40974322
also imagine you can do HBP
then progress by widening your hand position, when you can hold it that wide for 5x60s, start 15rep progression for pushing off

>>40973903
Do negatives, that's what I did and I improved greatly.

>>40973971
Impressive, but he did do them for bloody 8 years.

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>>40974544
notice how he did no progression? and later how shit his progression was?

>>40974566
what is that tumor above his belly button?

>>40974924
the rare 7th ab

>>40972184
make sure you aren't shrugging you're shoulders.

K, I have a problem with my sternum area/center of my chest popping when I do OHP/stretch my back. I get the pop after doing handstand holds against my wall and my sternum hurts for while. Everywhere I looked online popping wasn't a big deal or said go to the doctor(not an option for a poorfag in burgerland). I was doing handstands this morning and it popped again while getting into place against the wall, and hurt while I was doing the hold. Immediately after I finished my innerchest/sternum hurt terribly and it was painful to breathe, talk, or move in pretty much anyway other than with my back hunched over. It still hurts really fucking bad and like 30 minutes have passed. It literally hurts to walk and breathe. I can't find shit about what it might be online. I don't want to go to the doctor because I actually cannot fucking afford it. What do?

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Anyone got the GB stretch courses. I have a pdf only for Front&Middle Split, Thoracic Bridge and Shoulder Flexion. I am looking for
Pancake
Pike and
Shoulder Extension

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>>40975259
die in pain, you might have broken ribs

So if I'm just starting bodyweight should I exercise every day? I can do 3x12 shoulder width push ups but third set is pretty hard, 3x15 squats and 3x2-3 pull ups.

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>>40975609
your schedule should depend on your recovery time
some routine examples here >>40971962

How do I cope with my left extremities being weaker than the rights? I feel it in every exercise possible- wrists, shoulders, arms, legs,

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>>40976680
make absolute sure you have the form down

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morning yall

>>40974322

planche progressions
planche to a handstand
maltese progression which is much harder
and finally the world class move the "maltese press up"

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>>40978719
hows your day going? just finished my work out, did 3 sets out of 4 as shoulder started feeling funny, don't want to relapse D:

>>40976680
Do some dumbbell isolations

>>40978926
funny how?

>>40973893
Depends. Assuming you arent kipping your balls off false grip is easier. But if you are using momentum non false grip is probably easier.

Can someone post an Olympian's workout regimen?
I'd like to see how they got to be so good

Y'all think two 750mL glass bottles could support 72 kilos?
Asking for a friend

>>40979267
2x750mL is for peek performance

>>40973893

Try it and let us know

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>>40979267
depends on glass

>>40979201
https://www.youtube.com/watch?v=koRqLqFu8F4

DO not do this!!!

This is a typical college level gymnast workout

>>40979445
>Dumbbells
Delete this fag shit

>>40979349
>>40979394
Standard bottle glass, can't tell how thick it is on the inside, opening is 2.5mm. I'm gonna use a rectangular gin bottle instead of cylindrical wine one; larger surface -> less pressure since mass distributed, I hope.

>>40979457
http://www.cypressacademy.com/boys-competitive-teams

lel

The men behind the conditioning

>>40975299
vids for front, middle split, bridge, and shoulder are up.

never saw pancake and pike for GB. but laughlin has one too.

>>40976680
listen to this guy which means starting from scratch with proper form, no favoring either side.
>>40976934

but not this guy since isolations use different muscle groups and actually further imbalances.
>>40978945

What's easier. 1-hand chin ups or 1-hand pull ups?

>>40979267

To test them you could try putting a wooden support above them and then just standing over it.

Maybe try jumping a bit. If it breaks you will be safe thanks to the wood.

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>>40978926
I think I need to let my shoulder rest after a bad roll out from a headstand.

I was close to getting it too.

>>40979201
Perhaps check out Nile Wilson on Youtube, but he usually doesn't get in depth about his routine.

So lads how do I make a routine when I've got one of these
https://www.amazon.co.uk/gp/aw/d/B00Q59OXMG/ref=mp_s_a_1_3?ie=UTF8&qid=1491519040&sr=8-3&pi=AC_SX236_SY340_QL65&keywords=workout+tower&dpPl=1&dpID=41KTY4mFMvL&ref=plSrch

And a belt that I can attach weight to
https://www.amazon.co.uk/gp/aw/d/B00IWMCO20/ref=mp_s_a_1_3?ie=UTF8&qid=1491519097&sr=8-3&pi=AC_SX236_SY340_QL65&keywords=dipping+belt&dpPl=1&dpID=51jrSKdLanL&ref=plSrch

Also gonna buy some 10kg plates, so yeah how do I build a routine with all of this equipment? Is running good enough for my legs?

Just got home from a holiday in LA.
Fuck Santa Monica beach is like heaven for body weight fun times.

>>40979201
Join a gymnastics gym. Chances are nothing you find online will help you become a good gymnast as much as being an actual gymnast.

Push-up to pike press are fucking bae as fuck.


https://www.instagram.com/p/BRsSlRMD8eU/?taken-by=bodytreegst&hl=en

todays workout


Warm-up
curls
triceps
shoulder rotations
external rotations
face pulls
wrist warm-up
https://www.youtube.com/watch?v=ZVeO7NRkQwo

Work sets

handstand 4x30s
Push-up pike press 4x5
negative ring hspu 2x1
bench press 3x8
burn out set 2x20
band press 3x10
laying Dislocates 3x5 15lb
Cardio
Pistol squat + dead lift - pyramid
1 rep reach
2 reps each
3
4
5
6
7
8
9
10


Core work finisher

back extensions 3x10
hollow hold 3x36s
floor twist 2x10
compression reps 2x20

>>40972934
this nigger needs to lock out

>>40982630

he does when he turn the rings in

>>40982599
time?

>>40982721

2 hours or so

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With all the youtube videos and instagram post, somone could make an archive of all the GB movements in webm form

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how is everybody doing today bodyweight broskis
i started adding littlebeastms handstand routine on top of my foundation work for more shoulder strength what do you guys think of this

http://littlebeastm.com/the-littlebeastm-handstand-journey-for-beginners/

>>40983017
finally hit 3x12 bw pullups which was a goal of mine for a while
guess its time to an hero finally

>>40983505

or l-sit pull-up

>>40983017

Meh the foundation series has better progressions

>>40983017
i didn't know anyone else had discovered that guy. granted i know nothing about bodyweight fitness so whatever.

i like him because he's the only person i've ever found who's reached a very high degree of excellence in both weight training and bodyweight training.

>>40983966
https://www.youtube.com/watch?v=X3PxjvO05xY

https://www.youtube.com/watch?v=HCBNzXNfaLM&t=61s


My boi tyson edwards, and his pal Lachlan seem more knowlegable

>>40984142
https://www.youtube.com/watch?v=UVikDEAMaJI

>>40984142
>half a minute of shilling before content
nope

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>>40981543
Looks like you are covered for Foundation equipment

>>40981570
I might visit when I come to US for the first time next year

>>40982739
>2h work out
I have better shit to do

>>40982803
>webms
why? They have limited size

>>40983017
looks meh

>>40984614

>2hrs

is long?

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I think this might be an appropriate thread to ask, I'm about to start a 4 week fitness regime to help with entry to the defence force, I've always been pretty fit in terms of endurance but not so much strength, so I have zero understanding of training for strength terminology.

Pic related, what does three times through mean?

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>>40984911
well yea, unless you are training for some comp, 2h is overkill

>>40984959
>brisk walk
what the shit are you linking this from?
4 weeks is not enough time to do much with your strength levels

>>40985089
its not intended to get me jacked, just to pass the fitness physical easily. It's only 15 pushups, 45 situps and a 7.5 on the beep test.

I'm a cyclist though, not an upper body guy.

>>40985089
B-but Foundation + handstand is 2h for me,wat do.

>>40985089
>>40985103
http://www.defencejobs.gov.au/fitness/fitnessPlan/ but since you asked, if you click download printable version thats what i cropped.

>>40985106
2hrs is fine lmao, dont listen to him

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>>40985106
a-are you doing f-full routine in one session?
m-mirin if so

>>40985103
you never said where you're at now, also sit ups are bad for you, desu

>>40985139
not for people who have shit to do

>>40985143
Yeah, but it's only the first level of foundation 1 and handstand. But it takes me roughly 2hours to complete.

>>40985143
>you never said where you're at now
I can do 15 pushups but thats basically my limit, situps I can do forever, you get some core strength from cycling

>situps are bad for you
that may be, but theyre part of the requirement for entry.

I'm just looking to know what 3 times through means.

>>40973903
grease the groove

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>>40985158
Are you doing AxAxAxx?
It gets easier with time, senpai, keep at it
On low volume (first 6 weeks) I can finish my work out in 30mins, my longest ones are weeks 9, 10 ,11 when I have to rest 5mins between sets sometimes (5sets with 5mins rest is 25mins of resting alone)

>>40985162
>I'm just looking to know what 3 times through means.
no flipping clue, maybe you do
>10 reps
2min rest
>8reps
2mins rest
>6reps
2mins rest
repeat 3 times

don't do sit ups while training, you can do them for the test, you can train your core in other ways

>>40985226
much appreciated, ill try look for some better core workouts instead

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>>40985256
look no further, Manna progression, if you can do sit ups for hours and have no upper body strength, try to do FL progression Hollow Body Rock 5x60r >>40971962

https://www.youtube.com/watch?v=qgV51C4ebRs

Regarding Foundation/Handstand.

Has anyone else wanted to do a traditional weight P/P/L but integrate the mobility , ab work and Handstand elements from these courses before? Is it a good idea? I don't really want to achieve any of the end 7 progressions (yet) but I want to be mobile and flexible and achieve a good HS and HSp.

An example would be to to the P/P/L from Reddit and adding some mobility exercises from each Foundation element into certain days while also adding HS and stretching.

How could I work this?

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>>40985337
just do like Foundation suggests, do mobility after each set, I would advice to progress in the same amount of time as for Foundation, meaning 3months of the same mobility exercise

I don't know the reddit PPL routine, post it

>>40985226

i doubt he held that front lever

How long do you guys take to workout?

>>40985510

Here you go

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/?st=j17jz3nr&sh=8802e4b3

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>>40985631
my work out time >>40985226

>>40985748
mm so, in my opinion, that routine is retarded, but anyway
>Pull
for pull days you can do the RC mobility
>Push
HBP mobility
>Legs
obviously legs mobility

when you do DL, do the SL mobility, also to balance out muscles, if you do DL then do Manna progression for core, with mobility along side it

just what I would suggest

but that routine is garbage, in my opinion, too much work for single muscle groups

>>40980874
I can do 1 hand chin, but I can't do 1 hand pull up, so chin up I'd say, probably cuz it uses the bicep more

Is foundation really that good?
Current routine is:
-hammer curls
-bench/dips/push-ups (depends on day)
-max height jumps
-dragonflys (progressions)
-pull ups (couple of variations)
-lever holds
-bw rows

I feel like it's a shitty routine, should I go foundation?

>>40987286
O yea sorry, everything is 3x8 or 4x8 if I feel I can do more, I add weight or progress a bit harder

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>>40987286
yea, looks like a shitty routine
>dragonflys
you catch them or something?


>>40987301
>if I feel I can do more
never gonna make it

>>40985858
is this what an elite level gymnast looks like? looks like he lifted for like 2 years

why won't you guys just tell the truth about bodyweight training? its not good for mass. i totally understand that incredible upper body strength can be obtained from this stuff as well as bulletproof tendons, in a way that weight training could never provide. balance and mobility too, no question. but come on, don't delude guys into beginning this stuff by telling them they'll get as jacked as the manlet roiding gymnasts on TV because that's as disingenuous as people saying that SS wil make you aesthetic.

all respect to you guys though, i have many calisthenics oriented goals and i respect the style of training.

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How did you guys do these exercises? I think I am going to have to go to a gym when I get there. Just mastered SLPE1 - Arch body hold. Was hard as fuck, still is

>>40987414
yeah, he looks good

>>40987414
No one in any of these threads will say that you will get as big as a weightlifter.

>is this what an elite level gymnast looks like? looks like he lifted for like 2 years
and the worst part is that he is elite so you know he trains with weights

>>40988011
Is that your goal? To get as big as a weightlifter?

>>40988031
Not me but the guy I replied to

>>40988031
>>40988069
yeah, in part. that and i'd love to be able to do an l-sit to handstand with flat palms. right now i can't even do an l-sit with flat palms

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>>40987414
OP here, if you lurk these threads, you know that
>why won't you guys just tell the truth about bodyweight training? its not good for mass
is exactly what we tell people, I just use word 'aesthetics' as mass is not the correct term, mass is all about how much cals you eat
as to your comment about gymnasts size, they have to keep their size under control, doing all the shit they do takes a huge toll on joints, being lighter is easier on your joints, also we always say if anyone asks, that gymnasts train for 10y+ and 'look like that'

>>40987451
I don't do SL, rows hit my back well enough

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>>40988342
ugh, to add more, gymnasts look 'huge' to normies (especially girls) they are at that 'huge but not too huge for normie' level, which, in my opinion, is perfect

gymnasts are literally training for hours every single fucking day.

>>40988364
>>40988342
ok thanks. guess i got the wrong end of the stick. and i agree that the top level gymnasts do look great, abs and delts go a long way to making anyone look aesthetic and they have both

while i've got you i have a question if you don't mind - my l-sit won't improve and i dunno how to get it to improve. i can do one leg l-sits for an extended period of time, i can't keep my knees together during tuck l-sits and i can't seem to get into position for a full l-sit for more than a fraction of a second. i'd love to be able to do them though. any advice?

>>40988430
no idea, i am a newbie. But you said you wanted to do an L-sit to handstand. So how is your handstand work going? I am also doing it

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>>40988430
are you following foundation for Manna?

>>40988770
no, should i be? i've been holding off on following those routines because i'm currently on the texas method

>>40988685
its not, i don't do any handstands. i lack the mobility to raise my arms straight overhead behind my ears but i'm not sure where the tightness is that is causing this

>>40988430
what is your pike compression like? you need to be able to at least sit up straight with your legs extended to do an l-sit

>>40988959
i can't do that without rounding my lower back slightly. do i need to improve my hamstring flexibility?

>>40989020
probably I went straight from leg assisted to an 8 second l-sit when I fixed my mobility

try doing these and some hamstring stretches
https://youtu.be/X_pv-8qlYgQ

also make sure your shoulders are depressed and actively grip the floor if you're having trouble with balance

>>40985103
You going army brother? How old are you? Because I reckon you'd be better off training for the BFA rather than the PFA, whilst they're just looking for a pass at recruiting, they'll be looking for you to max the PFA at kapooka and if you can pass the BFA you could probably smash the pfa

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>>40988878
Lsit is in Manna progression, if you want to do Lsit, try to do the stuff before it

>>40983017
can you get legs like this with BW?

>>40988878
Dude, download Foundation from the first post. It has a handstandOne pdf that will get you started. It doesn't matter that you lack mobility. You first start with a Tripod. Google it to see what a Tripod is. From there you progress to a Handstand.

On a side note I would recommend that after you can hold a Tripod for some time(24sec), to look in youtube how to bail out of a handstand. It helped me tremendously with the fear of falling on my back and breaking my shit. I am currently doing Headstands 5x60s which is still the fucking beginning but it feels good and i am getting there.

What if I don't want to fuck around with handstands and other fancy stuff and just do:
Dips
Push Ups
Chin Ups
Pull Ups
Lunges
Squats

Do I need to do some weightlifting will my body look shit?
Currently I do like 5x 8 dips
5x5 pull ups
5x5 chin ups
3x10 push ups with 15 kilo bag

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is pic related legit?
Can you really do varying types of push ups and pull ups everyday and get ripped?

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>>40989458
dont do dips and push ups, do weighted dips, if you want to work chest do archer push ups, normal push ups are shit tier dips

>>40989493
he is legit, but you are failing to read, not push ups but presses (one armed HS Push Up for example) and NOT everyday

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>>40989538
to be clear, what he said in greentext is legit, but I cba to read ALL THAT SHIT

>>40989538
He does say in the end that he does this every day and runs every other day, so for starters would working out Mon-Fri and resting the weekend be viable?

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>>40989680
depends on the workload, just do it until you snap your shit

Highest skill you guys can preform?

>>40989538
What about hindu push ups can I do them?

>>40990368

>normal push-ups are shit


said no one ever in the entirety of the human race.

Can someone please give me a quick rundown on breaks between sets?
When I began I did Antranik's 90s. Later that devolved into anywhere from 30s to 2-5min, depending on my state.

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Hey /bwg/ How are your progressions going?

I have a few questions about my workout. After One arm plank (5x30s) from sPL I get pain in my right elbow. The thing is that I fucked my right elbow during workout about a month ago. I don't even know how or from which exercise. But one arm plank causes much greater pain than any other exercise. (It's still bearable - I don't think it's serious) So after I finish my One arm plank and try to flex my right biceps fully, I get this annoying pain. I don't get it. I hold my hand straight for 30 seconds and then it hurts when I bend it???

Not exercising until my arm recovers is not an option. I am sure you'll understand this.

>>40971958
>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
what the fuck am i supposed to do with this text

>>40971958
Alright can someone give me the stronglifts of bodyweight, I have no idea where to begin with this.

>>40990514
The length of the rest should be such that you almost fail your next set. For example You do 5x10 push ups.

First set is 10 push ups. You rest 120 seconds and on the second set you are actually able to do another 15. This is bad.

First set you do 10 pushups. You rest 15sec and on the second set you are able to do only 8 push ups. This is better.

First set you do 10 pushups. You rest 30 sec and on the seond set you are able to do only 10 push ups. This is what you should look for. For different exercises this sweet spot is different. For most it is about 30-60s. But for some it is 180s. I've never done an exercises for which I needed 300s rest.

>>40990616
Go to your torrent thing. I use uTorrent. In top left you have File. Click File. Click Add Torrent from URL. There paste everything that follows:

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

Click enter.

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>>40990697
it's all gone tits up breh

>>40983017

I'm gay now.

But why do you guys not like this routine?

>>40990616
Forgot to add. A lot of people don't understand what is written in the pdfs. It'll take you about a week to get used to all the abbreviations. In the mean time if there's something you are not sure about, ask here.

>>40990763
yeah I noticed you copied something bad. There is a question mark missing here is the correct thing you have to copy


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

>>40990792
>There is a question mark missing. Here is the correct .......

>>40990792
thanks, love you breh.

here's a question while it downloads: is Building the Gymnastic Body by Sommer useful to someone starting out? or at least i mean i say i'm starting out but i can press a decent amount, squat 4 plate, do 5 chins without about 60lbs etc

also will big legs from squats and diddlywinks affect my torques and shit so the point that some moves will be unattainable?

>>40990886
Yeah your level doesn't matter. It is made for people who have never exercised in their entire live. Since you are not such a person you will progress much faster.
As far as unattainable moves are concerned, get these - Gymnastic Bodies Stretch Series.

magnet:?xt=urn:btih:07C5D57728C3D73B0C982063330C49729E9AF1E6&dn=Shoulder
magnet:?xt=urn:btih:4BCCD448B44C4B8233A2E9BD7388246306C47B3D&dn=Middle%20Split
magnet:?xt=urn:btih:D69E1D9C667B31244307E6E4FDD9E487EEC3AF48&dn=Front%20Split
magnet:?xt=urn:btih:48E4BFE7D564ABB65DF2D4408EDC2A271F860D77&dn=Bridge

If I were you I would start foundation from FoundationOne and HandstandOne.pdfs. Then after a week or 2, after you have involved yourself a bit I would start bothering myself with these other things I gave you. I haven't started GB stretch yet. Some anon gave them to me last week and I've been doing Foundation for nearly 2 months. Big legs will help you with the Single Leg Squat progression. I don't think they will limit you in any way.

>4plate squat
>5chinups with 60lbs
This shit will be very easy for you at the beginning. It gets tough quickly though

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lel, doing muscle ups at the beach this week. Had people watching me. Felt gud.

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>>40991312
Sure they weren't just critiquing your form?
I'm too fucking chickenshit doing anything in public because I've not bars or rings at home, so everything I'll do will be a fail. Should get over it or start training around midnight.

>>40991628
so what do you do for workout?

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>>40990545
>Not exercising until my arm recovers is not an option. I am sure you'll understand this.
i see you want to get addicted to pain killers, obviously you fucked your triceps man, 3months rest at the least, anti inflamation gel

>>40990673
>stronglifts of bodyweight
what
>no idea where to begin with this.
start with Foundation if you want

Anyone else get the urge to fart/poop during Straddle donkey kicks? Sometimes I have to take a 5 sec break to not shit my pants.

>>40991863
I don't have a set routine, since my sleep schedule and life are in shambles, but more or less it's either everything + 1-2 rest days or divided with no rest day. I do
kick up to handstand
one-arm elbow lever
l-sit and a bad staddle l-sit
pike and straddle compression
dragon flags
advanced tuck planche
pseudo planche push-ups
one-arm push-ups
archer push-ups
this tricep thing I don't know what's called
these tucked maltese presses, concentrating on the eccentric part and getting form down, along with just a hold with one leg on ground
pistol squats
deep step-ups
calf-ups
table rows
precursor work for wrist push-up and forearm shit
and I do stretching every 2-3 days, but it fucking sucks. I don't do all of this on the same day, needless to say. I can do 5-6 pull-ups from last summer I remember, but other than that no bar work.

>>40991312
nice dismount

>>40992148
Sleep schedule gets fucked by the computer screen. Don't use the computer/phone in the last 1h before you go to bed and should get better. If you still have trouble I've heard that changing your light bulbs with red ones helps. The idea is that melatonin, the thing that makes you sleepy, is inhibited when your retina cells for blue and green light get activated. So if there is NO Blue and Green light melatonin will not be inhibited and will make you sleepy. If you use only red light you still can function in your surroundings but your brain thinks it is pitch black.

I hope this helps you with the sleep problems. At least giving you some clarification. I am not sure I can offer any help with your life being in shambles though. The least I can do is this short video. https://www.youtube.com/watch?v=9YRjX3A_8cM

>>40973903
do negatives until you can do them normally. wall pullup bars are fine but depending on how far the bar is from the wall you might have trouble progressing to harder progressions that have your feet out in front of you

>>40991109
ok thanks breh. i really appreciate you taking the time out to lend a hand.

one other tiny question just to be a cheeky bastard: do you know how feasible it is to pair these routines with shit like the texas method

>>40992548
Your body can take it. In Foundation you can chose from a 3, 4 or 5 day schedule.
AxBxAxx
ABxABxx - I think most people chose this
ABABAxx - I do this

I haven't read much into the texas method. It's something like Stronglifts I think. The only problem I see is with deloads. I don't know about the texas method, but Foundation requires you to do a deload every now and then, meaning you go half as hard as usual. No idea if that's a problem to be honest.

>>40992724
ok thanks man.

started doing reddit bodyweight routine recently, two questions
how long should I be resting between sets? I've been doing 90s, but I'm not sure if this is going too easy on myself
if I don't have bars for dips, what should I be using? I've been trying two stools, but I have to flatten my hands and can't get a "bar" grip at all on them. should I find a playground with monkey bars, or is this fine until I get some pvc?

>>40994191
90s is fine, i rest up to 5 minutes when im working on hard shit

you dont have two normal chairs? to use the backs of? yea monkey bars are fine lol

>>40994191
see >>40990697 Not too much where you're overrested, not too little, when you can't do the required amount. It's shouldn't be to failure.
Overcoming Gravity p.70-78 has info on reps and rests.
You don't need to be gripping a pipe or cylindrical object to dip. I've always done mine on flat surfaces.

>>40994599
not bodyweight, but i like your form brah, keep it up

>>40994599

saged

>>40994599
This thread is about bodyweight exercises, not your actual bodyweight.

>>40971962
can i do A B once a week with my strength training program. also link to where i can find videos of how to do each variation

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>tfw you realized that the /bwg/ op image is a webm for the first time

>>40971958
what if ur anthropometry doesnt allow for u to do weighted dips?

What's the sort of bodyweight program to go for a beginner who can't do a push up and the most strenuous exercise he's done is non-stop burpees?

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>>40996518
AB once a week, low volume, each video is in the torrent embeded in PDF's

>>40996536
happened to me at one point lul

>>40996801
then you should KYS

>>40996973
Foundation

>OP's shoulder is still RIP
fuck me brehs, thought the shitty deltoid recovered, did 3 sets out of 4 just to be safe, all was fine, next day doing planks first set after 30s shoulder told me to eat shit, guess another month of delay to finish level 3

>>40997408
Foundation is the up top, right? Which one would you suggest focusing on starting out?

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>>40997628
>Foundation is the up top, right?
yes it's in the op if you can download torrent, if not it's first reply

>Which one would you suggest focusing on starting out?
Foundation

>>40996973

I've started with this: http://www.barbrothersgroningen.com/calisthenics-workout-plan/

Even if it says 6 months it took me a whole year. It's unrealistic to be able to do those intermediate routine in some months but it has a good progression.

I'd recommend it strongly.

>>40999456
what have you achieved in a year?

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>>40999456
it's a good routine to 'be active'

anyone here /highvolume/
i do my strength/foundation work in the am plus some hypertrophy stuff in the pm, in total i work out about 3 hours a day

>>40996801
Dont do weighted dips? What else do you think? As a replacement use the weighted push up.

>>41000291
ok i was thinking that but wasnt sure how to put it into the progression on the prgoram at the top