/bwg/ - BodyWeight General

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>>41019636
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

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How's everyones weekend been? Ready for new week?

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thread as dead on monday as usual

>>41019646
Disgusting. defo no
>>41020167
/fit/ is too fast and slow threads get buried fast.
Q: Doing tuck planche push-up negatives is better than doing a just the isometric, right? Motion, etc., according to overcoming gravity. But I do 1-2 barely.

>>41021296
My left shoulder just gives up, I feel it. Unless my floor is unever.

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>>41021296
>tuck planche push ups
so you can do planche already?

I used to be able to hold the plank for 1.5 min, but instead of improving it got worse. Now I cant handle 20 seconds. What gives?

>>41021323
n-no..
But the overc.gr. recommends them as supplemental work along with straight arm press to help out the planche progression. I've been on a tuck planche for seemingly long. I wanted to at least spread my legs out a little.

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>>41021336
well, I'm following Foundation and pseudo planche push ups are in HBP progression, that shit fucking reks my shoulders, it's give as 10rep mastery, meaning you do 3x2 first week, so maybe try 10rep template progression?

>>41021329
that's because you never progressed

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>>41021336
soo where are you on planche progression ?

>>41021398
I can do pseudo planche and maltese push-ups in the way that my feet are on the ground or resting on sth of should height, but that's easy mode. Or I'm doing them wildly wrong. Support using only arms -> this kills the shoulder
>>41021430
Varies between tuck and adv. tuck planche. I'm doing some forearm exercises to help out the process since my left was killing me sometimes. Can't tell if it's helping yet.

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>>41021534
seems to me like you are trying to kill your shoudlers while working your triceps, I hope you do those on separate days?

what's adv tuck planche? if you can do tuck planche, I guess you can do adv. frog stand for 5x30s?

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>>41021649
Adv froggo stand I did over 6 months ago.
The advanced tuck PL is pic related.
I tend to do Ax-type workouts, ordering exercises according to priority, so sometimes some suffer because they're in the back end.

Dividing into ABx may be possible if it really does overwork some muscles.

Hey, Karen.
Will learning front and back levers on rings translate to bar completely? My pull up bar is wall mounted so no room for lever action.

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>>41021731
yea adv frog stance in foundation is the same in everything but the back is rounded, how can you progression vary? you are either in point A or point B, you can't keep going between the two, unless you have issues elsewhere
if you do Ax then you need to do isolations for certain muscle groups, which are hard with BW only, planche is deltoids>forearms>triceps so if you work on your triceps and do shit that involves deltoids, you are not going to progress for your planche

>>41021768
not Karen, I heard she sudokued last night
ring levers are harder, imho as your hand rotation is different from the bar, unless you are using single bar

>>41021794
Nah, I know a Karen when I see one. Good to know. Thanks for the advice man I'll come back later to keep the thread going.

Posted this in QTDDTOT but maybe worth posting here, since 75% of my routine is BW:
I'll have to start putting in a few extra hours at work every day. My workout is currently 40-60 every other day depending on what parts I'm working on. Would it be possible to get away with doing 15 mins every day, and only one exercise? For example, Monday bicep curls, Tuesday pushups, Wednesday rows, Thursday dips, and so on? Can I expect decent gainz™ that way?

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>>41022162
no that's shit, even if you do highest volume 5x15r, realistically you can do that in less than 10mins so you could potentially cram 2 movements in 20mins, if you can't spare 20mins on the evening...

>>41022327
I was thinking more 7/8 sets of 10-12. But thanks for advice, I'll try to stick with my current program as much as possible.

>>41019636

Foundation one Hinge Row Question here:

How is this supposed to work? It says start with butt and shoulders off the floor (check) and then hinge into a sit position as you pull hands to shoulders.

So, the butt stays off the floor the whole time? This seems to me to be way harder than RC/PE2 which is the incline row (body straight)

What gives?

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>>41022417
are you looking at pdf? level 1 you don't use biceps to lift your lower body, only upper body so on biceps it's easier than level 2, which is moving your whole body with biceps while at an incline
I never did RC as I am doing rows with BB instead

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>>41022388
the only reasons to go that high in reps is if you train for something very specific, but then you should have a coach tell you what exactly to do

if you absolutely have no time, do lower volume with no rest, like 5x5r with 10-30s rest and always pair exercises for opposing muscle groups, like rows with push ups or dips with pull ups

>>41021329
Why can't you hold it? Pain or does some part of your body get tired?
Make sure you have proper form
>Shoulders protracted
>posterior pelvic tilt
>Wrists below elbows below shoulders (some people put them out a bit forward than that. you need to video tape yourself to mace sure.)

>>41022484
Thanks lad.

>>41022162
Maybe you could do some exercises at work. I've seen some japs on discovery channel working in some company and in the building there is a place for sleeping, recreation and workout. So if they can do it, maybe you can too.

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>>41022596
not to derail the thread, but that place is meant so workers work and sleep in the same building, they even have shops there so the japs are kept in the same building pretty much 24/7

>>41019646
>start earthing
>stop getting DOMS
>think because I'm not sore I'm good to workout every day
>almost accidentally enter into snapcity limits
>have to take 4 whole days off
Did you guys know that tendons itch while they are healing? because they do.

Today is the first day I can go back calisthenics though.

Does anyone have any experience, or know anyone with experience, working up to the majority of these skills as a very large person? I'm 6'5". I'm on my way down to my competition weight of 221 for my next bjj tournament. I've been considering transitioning into a more BW routine soon, working up to more of this than just pull-ups and dips. How much slower is progress? What exercises are particularly difficult for a much taller person?

>>41022417
Hey I am currently at RC3 5x10r( almost RC4). I was like you. Watched 10 different videos on proper form of the hinge row, and every time I got to it at the end of the workout It felt unnatural. So I tried 3 times, 3 different days to do them (couldn't do a single one) and on the forth I skipped to RC2. Today I'll do my shit and I'll try to do a Hinge row. I'll tell you if I can. It's the only exercise that I ever skipped and I am glad I did.

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>>41022663
>hurt tendons
>4days they recovered
no

and no they don't, because I fucked up my tendons before

>>41022671
imperial is trash tier, I'm 192cm and I'm T-rex, so balancing is hard, sitting at 87kg currently
it's only difficult if you start with high BF, if you already have muscle, your height is not an issue, your proportions are, as for weight, it's gonna be hard on joints, so take good care fo them

>>41022671
Levers, planche pretty much everything man. You will probably progress a fair bit slower than usual but it'll make it all the more rewarding when you finally reach those goals. Just go for it my man.

>>41022707
You're such a shit. Every thread you shit up. Please become a trip so I can filter you.

>>hurt tendons
>4days they recovered
>no

How hurt were my tendons, OP? Tell me what really happened with my body.

>and no they don't, because I fucked up my tendons before

Oh, I guess i must have imagined it then. Thanks for correcting the record.

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>>41022671
I would gladly take a few inches from you.
t.5'9

>>41022671
6'3 and started getting serious when I was about 290lbs.
It's going to be pretty tough and take twice as long for you to progress compared to average height men.
BUT the trade off for that patience is good joint ligament strength and integrity and a good base of strength.

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41022730
I guess you tear your tendon just a 'little bit' and it will be good once you rub some spit on it
feel free to shitpost in other threads

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>Tfw can't do anything planche related because hurts wrist like fuck

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>>41022858
Describe pain. In which part of the wrist. I'll assume it hurts during pic related position, but tell us what you know. Btw are you doing wrist exercises?

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>>41022858
have you done your wrist stretching? for actual planche you can have your fingers facing your toes, unless it's not a mobility issue but some illness like arthritis, then RIP

>>41022858
Take good care of your wrists. Long ago, when I played a shitton of guitar I couldn't do anything with my wrists in the opposite direction, because it hurt. Gradually you'll get there. Always do wrist prep, even after the sets, and start from frogger.

>>41022885
The pain is below my thumb, in the snuff box. I had a nasty fall months ago and no, it's not my scaphoid. I was in a splint for a month and I was told I had bone bruising and potentially ligament damage, but will get better with rehab. I can hold a push up position with a small amount of discomfort but you know the wrist position for psuedo planche push ups with hands facing to the side? That causes alot of pain. I havent attempted any planche stuff in ages because I fear getting snapped more but we'll see how rehab goes I guess.

>>41022940
that's tough, do they give you some kind of a prognosis? To know how long it will take to recover.

>>41023017
The PT said 2 weeks and I'd be mostly fine. It's been 4 and I have improved from not being able to do push ups at all to doing 15. But apart from that it's anyones guess. My goals since october were handstand and tuck planche, but it's not looking good.

>>41022468
Yeah THAT makes sense but the description (in the PDF) gives the impression that because you start with shoulders and glutes off the floor, you should maintain that throughout, rather than just using your biceps to lift the upper half, which would make a LOT more sense at level 1.

As it happens I think I can go straight onto level 2 with this one anyways.

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>>41023326
but it has the picture RIGHT THERE ON THE LEFT OF TEXT with his legs always horizontal

>>41019639
Does Foundstion actually works? I feel like it's a meme. What do you actually accomplish?

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>>41024767
???

Is there such a thing as a press up assistance exercise?

There seems to be loads of variations of pull ups and plenty of things that work your abs other than sit ups, but the only thing that seems to increase my push ups is more push ups.

I can do about 35 in one go at the moment but need to be doing more like 65. I do tricep push ups if that makes a difference.

Has anyone a torrent for Movement 1?

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>>41025182
> only thing that seems to increase my push ups is more push ups.

do 60 rep progression from foundation

>>41024767
legit question anon

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Haven't been here in months,
so there's a structure like pic related (lol I don't know if it has a name so I had to draw it) in my local park,
I have no problem with the bar that is like stairs, been doing it with a tire in my legs but can't go up on the other one more than 6 times without getting my biceps totally tired and they start to hurt for a while, any tips for biceps other than chin ups? they are lacking since I left the gym and the doms are real

>>41026110
Close grip chins and ring curls.

>>41024767
i feel like you progress super slowly with it

>>41026110
You can try Chin Hang - hanging in the chin up position for 5x60s.

>>41026757
Even if you start every exercise from week 9?

Who here /noback/?
https://youtu.be/zAPz-oPSSLw?t=122
Other than pull-ups, or the four exercises paveleer shows, what else can you do?

>>41027919
That last one is ultra retarded, I swear. First of all, if you have a lot of friction, like I do, it's hell, then, I don't see how my back is doing anything. All I feels is tris and core.

dont die thread
post, answer questions, brag

Could someone advise me a good hypertrophy routine? I'm 5'11 and 130lbs. I was thinking on doing the one on /r/bodyweightfitness but I just wanted to know if there's a better one.

>>41029502
Handstand push up progress from september to now
https://www.instagram.com/p/BSpcXHbFA5T/
https://www.instagram.com/p/BKim6iKjjjM/

>>41030934
The top link is the recent one by the way

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Ive always been skinnyfat, I want to cut down before doing a big bulk in the gym.
Would bodyweight help me not look like shit when I cut down? What kind it Routine should i do?

>>41030960
At your point anything will help you.

>>41030967
Yeah I know, looking pretty horrendous. I used to be more skelly but don't think I lifted well enough when I last tried to bulk, put on 15 kg tho

>>41031021
I meant that anything from basic pull ups to push ups will be stimulating enough for you..bodyweight would be a good start.

>>41030960
Holy shit hello me

I want to start a basic 5 day a week Routine of the same shit everyday.
I got told to do Diamond push ups, chin-ups and bodyweight squats.
What kind if rep ranges do I do? Also what are two other evercises I should add to it?

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>>41019636
I fucking HATE doing pistol squats so I've decided to take the weighted squat pill.

Any idea how much weight (in proportion to my bodyweight) should I be squatting (on both legs) to give me roughly the same exercise as pistols?

>>41031352
http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html

Is there a recommended bodyweight routine to accompany a weightlifting program?
I currently lift 6 days a week (PPL rest PPL) and run 5 days a week.
I've gotten very into mobility exercises and flexibility training (I'm currently trying to progress to doing full splits using a 6 week program)
I'd love to get into handstand push-ups and someday planche, but the idea of adding all that to my lifting routine seems like overdoing it.

>>41031466
If you are doing weighted squats just use as much weight as you can for working sets. What kind of a question is this?

>>41031576
I was looking to not fuck my shit up by doing more weight than my pistol experience had actually prepared me for.

>>41031466
>when

>>41031630
Oh you should probably start with the bar and get somewhere where you feel comfortable. I wouldnt go with the pistol squat estimation.

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>>41031352
just do Foundation 5day routine

>>41031630
start with bar and add half a plate on each side, do 5 reps with each weight increase and see where you end up with

was doing week 10 on 15rep progression, not sure if curls are doing shit anymore, was so easy I was bored, maybe I'll increase weight on thursday a bit (22kg DB currently)

on unrelated note, got my first penta in lol last night while streaming, if only my deltoid was recovered this would be the best week this year

How many reps should I be doing to build strength/endurance in regards to push ups, squats, etc.

Right now I'm aiming at 60 push ups, squats, and crunches.

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>>41032050
are you training for something specific?
>crunches
stop doing them

Is freeletics good for a beginner? Just got the app

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>>41032144
what does it do

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Morning, fellas. How's the start/end of your day?
I have a lovely left ass pain from stretching and compression yesterday.

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>>41033739
mm ass doms
>n-no homo

No doms from yesterdays work out, gonna try planks again today, see how my shoulder feels, so far it's feeling alright.

>>41033792
What's wrong with your shoulder, Karen?

>>41019639
>Foundation gives 3 routines:
>>AxBxAxx
>>ABxABxx
>>ABABAxx
>A: FL, sPL, HBP, RC
>B: MN, SL, SLS

Can someone explain what
>A: FL, sPL, HBP, RC
>B: MN, SL, SLS
this means

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>>41034042
>Can someone explain what
>A: FL, sPL, HBP, RC
>B: MN, SL, SLS
>this means

names of movements that are in the picture

grip gainz from tree branch pull ups?

>>41035344
Grip gains from hanging more from your fingers than using your whole palm, for example.

>>41034063

grade A post keep it up, posting gymnast means you know what you're talking about ;)

Can I get away with doing one-armed and pike PUs on the same day? The former use tris and the latter shoulders and ..lats?

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>>41037378
pike still uses tris and one armed still uses deltoids

>>41032129
I'm just trying to get generally fit. I don't want to be huge I just want to have low fat and decent strength. I'm assuming that I should trade out crunches for planks or something like that?

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>>41037772
if you don't care about skills like planche etc. work your way to pbar dips for triceps, close grip pull ups for biceps, wide grip pull ups for back, archer push ups for chest, hollow body rock for core, pistol squats for legs and do those 5x15r for three weeks, fourth week deload to 5x5
if you want to go beyond, add weight like backpack with weights

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>>41037908
shit, the hollow body rock is 5x60r with 5x30 being deload

>>41019636
New to /fit/; on a self-improvement kick. Is this a good routine for beginners?
https://www.youtube.com/watch?v=zVlF6U0eZEw

I don't have a pull-up bar (or any equipment for that matter), are bicep planks a good alternative? If not, what is? Money is pretty tight so I can't really get any equipment unless it's super cheap.

Thanks.

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>>41038453
>beginner routine
>handstand kick ups
suuuuuure buddy
start with foundation, for biceps work if you don't have a pull up bar and have no equipment, gonna have to do something like in here
https://www.youtube.com/watch?v=kzohU7hbN9I

>>41038517
I'm pretty sure I could do the handstand kick ups, or at least something close. I'm not a complete fat fuck yet, currently taking preventative measures.

Thanks for the advice.

Is that /r/bodyweightfitness training app any good? I wanted to get fit for a while, but I always get so overwhelmed with information I spend the entire day looking through shit and not doing anything.
I really have no clue and there's just too much stuff to take in.
Can you recommend me a routine? I don't have any equipment nearby other than two 2kg dumbells, and a bar at the nearby stadium, but I can barely do 2 pullups.

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>>41038839
Foundation is the one I recommend

>>41038531
I'm pretty sure it's a trash routine shilling video

>>41037914
Eww what the fuck are those things?

Man I feel like L-sits are killing my wrists. But they're also killing my lower abdominals, so it's going decently well.

How do I transition from 1-leg support to tucked? I can do 1 minute of alternating 1-leg support but cannot do tucked. Kinda feels like my arms are too short for it.

Did 2x5 with +20kg and 2x3 with +40kg dips today.

Felt good.

>>41038860
>Foundation is the one I recommend
Is that the torrent in the OP? That's gonna take a while to download...
Is there an app or anything like that to make it easier? Maybe I can add that routine into some app? That reddit one is really convenient for someone like me that doesn't get shit about any of this.

>>41037914
good core and nothing else? Is this what bw will get me?

>>41039602
dont forget lats

tfw can do the hollow body hold regressions but can't do that

Is it normal for this to be very difficult and slow?

any big guys do body weight stuff here?

6'3 220 lb fatty trying to do pull ups

>>41039602
Those are female gymnasts

>>41039716
6'3" and have been able to do pullups and assisted one arm pullups since I was a 300+ pound fat kid.

You can do it man.
Just work at it and be consistent. A quick pullup or chinup session every day will get you started.

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>>41031569
>pls respond

>>41039896
k

>>41038889
>Kinda feels like my arms are too short for it.
you need to depress your shoulders. if you're too weak then practice support holds.

>>41039896
k

I've got one of these
https://www.mirafit.co.uk/media/catalog/product/cache/6/image/650x/040ec09b1e35df139433887a97daa66f/m/f/mftwr5d1.jpg

A belt for attaching weight and a rucksack to put weight in, how do I make a basic as fuck routine I wanna be doing the same shit daily, like a 4/5 day a week routine, pull ups, chin ups, push ups, dips, muscle ups, L sits, squats, also does running help with leg gains at all?

>>41040368
By doing the same shit I mean I don't wanna do none of those progression excercises I just wanna do the basic movements and add weight

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>>41039896
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

There are 6 pdfs. Open FoundationOne. In there you will see progressions for Straddle Planche, Hollow Back Press, Front Lever, Side Lever and other shit. Chose one of them and add it to your routine. I recommend you to start with either Front Lever or Straddle Planche, because probably these are the areas you are lacking most. In pdfs you will find some exemplary schedules. Look at them if you want. You have to train 2 or 3 times a week, it's up to you. with 1-2 days rest in between workouts. In pdfs you will also find Mastery tables. This shit is obligatory.

HandstandOne.pdf will help you with your second goal. You'll probably need to rest after your workout and later in the day do handstands. They aren't taxing in the beginning. I am pretty sure you could train them every day. If I were you I would be really serious about the PPL you are doing, and really serious about the Front Lever/Straddle Planche (or both FL&sPL if you can handle it). See if you have the time to do all this shit. If you do have it, then you can start going into handstand.

Adding Front Lever or straddle Planche to your workout is like adding an extra exercise - 5x15 reps for example. Which will take you about 5-10 minutes.

Adding Handstand to your workout means you are going to add
>4 warm up stretches
>4 forearm exercises each of them 5x5 reps
>and some variation of a handstand 5x60sec

So Handstand is a whole workout in itself, It isn't as exhausting but it will take you around 30-40 minutes to do all that shit.
The other pdfs are advanced.

>>41040670
Awesome, thank you so much anon. I know spoonfeeding is frowned upon here, but this is a huge help

>>41040762
yeah whatever

Fuck you guys, stretching is killing me. If I don't nail a good straddle L-sit by summer, I'll commit sudoku.

>>41019636
I can make 5 very slow drops from chin-up position with lats flexed to dead hang constant speed all the way, how far do you think I am from actually doing a chin-up?

what would be a recommended routine for someone whose been lifting a while? thinking about doing bodyweight +deadlifts and sprints as my routine

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>>41038956
if you don't want to download it's literally the first reply to OP

>>41038870
Olympic level gymnasts

>>41038889
>transition Lsit
try the Foundation progression
>feels arms are too short
what the other guy said, but anatomy is anatomy, you can use those push up thingies for Lsit if your arms are too short physically

>>41038890
why not do 5x5 with 40kg

>>41039602
hollow body rock will get you good core, yes

>>41039665
what's a regression?

>>41039716
we had one of these questions in previous thread, yes there are bid guys doing BW, if you start losing weight, bw things start getting easier strength wise

>>41040368
>ABxABxx
>A: close grip pull ups, dips, pistol squats
>B: wide grip pull ups, archer push ups, pistol squats
I would recommend you get some hand bands (namely iron mind ones) to train your flexors every time after you work out
as for adding weight, follow some weightlifting weight increase progression

>>41042565
yea, fuck stretching, but it's important, you can do it senpai.

>>41042946
you should be doing 10rep progression for negatives, with 10s lowering time, when you do can 5x5 you should be able to do 3x3 pull ups

>>41043172
Foundation, just find your starting point

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todays workout


lateral cable curls to mimic inverted curls 3x10
push-up to pike press up 4x5
rings negatives 5x1 10s down
one arm pulldowns 3x10


>cardio pyramid

Bench press 1 2 3 4 5 6 7 8 7 6 5 4 3 2 1
+
wide snatch row 1 2 3 4 5 6 7 8 7 6 5 4 3 2 1


>Core work

hollow body hold 3x36s
trunk twist 3x20
glute pulls 3x15

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>>41043859
taking this week easy on my shoulder, switched from abxabxx to axaxaxx just this week, doing:

>straddle hollow body hold 5x48s
>bent over curls 5x15 22kg DB ( to take stress of front deltoid )
>bent over tri extensions 5x15 same 22kg DB
>5x15 forearm extensors with bands

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>>41043898
shit, it's 4 not 5sets, mixed week

>>41043898

whats up with your shoulder?

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>>41043927
overstretched doing reverse xiaopengs 5 weeks ago

>>41043942
yikes, how much weight?

>>41043945
>>41043942

Why not do them with bands? or even unweighted, they feel much better with bands.

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>>41043948
what does?
>>41043945
4kg

>>41043968

damn son why so much weight? and xiaopengs

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>>41043991
translates to roughly 10lbs which is recommended in foundation, I do them weightless but they seem to have no effect on stretching -_-'

>>41044007
desu arent dislocates superior?

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>>41044164
yea but I'm not there yet

>>41044244

you can do them with a pvc pipe tho?

>>41044244
u cn do em wit a band

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>>41044260
don't have a pipe, but I mean mobility wise my shoulders aren't mobile enough for dislocates

>>41044270
xiaopengs with a band? meh I will be moving on soon, just gonna do them weightless for another few weeks

>>41019636
finally learned muscleups and freestanding handstand
i like focusing on pairs of exercises. what should i focus on next

>>41037684
But can he...

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>>41044325
if you don't care about snapping your shit, go ahead

>>41044324
eh, I dunno, one arm muscle ups and one arm handstand push ups?

>>41044324
planche pushup, front lever row

>>41044324

how long did it take, i call bull shit on your handstand form.

so how to train lower back with bodyweight

im clueless

>>41044696
Bridges and Glute Ham Raises.

As a matter of fact GHR is all you need for your entire posterior chain.

>>41044696

back extencions
laying floor curls
reverse hypers

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>>41044696
lower back is hardest if you want to pack a lot of muscle there, like >>41044717 said
if you have means, there is some lower back progression in Side Lever progression in Foundation, but it also requires a partner to help you.

>>41044717
>>41044732
>>41044733
thx brehs

Yesterday morning I started getting a slight neck ache.
Tonight while moving around in the bed it got worse in the part connecting the scapula to the neck.
Should I workout today or is it better to rest for some days? I'd really like to workout because today and Friday were the two last day before deload week.
I feel like the pain doesn't get triggered when doing pullups and such.

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>>41045644
the pain is from sleeping incorrectly, make sure your pillow is not too high

>>41045687

The incorrect sleeping position might be a factor but I'm pretty sure the underlying cause is overtraining. I'm getting a lot of warning messages from my body. Insomnia and moving around a lot in bed is one.
Still I'd like to complete this week before switching to deload.
Would I risk making the pain worse by training?

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>>41045709
if the cause was overtraining, yes, do you train neck? no? then it's bad sleeping position

>>41045709
Do neck stretching/turning/cracking or just warm it up. I sometimes feel a slight soreness in mine, too.

>>41045860

lol, that's an extremely dumb statement.

Do you get stiffness only in muscles you directly train? I'm sure that if you're familiar with bw training you know that it involves pretty much all upper body muscles.
May it be from bad form or muscle imbalances it's totally normal to develop problems in the neck, especially if the problem, like in my case, is related to the scapula.
If you start straining muscles improperly or too much then every kind of movement can trigger a reaction. That's why I say that a bad sleeping position may have been the activating factor, but not the cause.

Nice balancing acts

soory for being an idiot but how the fuck do you download

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

Starting Foundation One today.

Seems like it will take years before you can progress to the second level. Is this correct? (I know you can "jump in" further along the program if your conditioning warrants it)

>>41040368
>>41043850
Thanks for the reply man, love u

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>>41046077
copy the whole link

>>41046379
How many sets and reps would I be doing?

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>>41046100
level 2, you mean book 2, right?

>>41046020
is that you? looks fun

>>41046392
like I said, 5x5 or 3x3 or 531 as it's added weight, but if you want stamina you can do whta I do, 15rep progression with the same weight, after you hit 5x15r increase weight (I add 20kg total to barbell and 10kg to dumb bell myself)

>>41046387
says not a valid link

>>41046407
Yeah book two, my bad.

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>>41046449
what did you copy?
>>41046468
yeap, if you can't do a push up and want to do HBP it's more than 2years, I did first two levels in 1y when it's supposed to be 6months, health issues and shit :(

>>41046473
Fuck she's a slow ass journey. Ah well, each day I put it off is a day longer.

>>41046473
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

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>>41046524
all good to me

>>41046504
some see it as a reason why to do it, others why to hate it

I've been doing BW adapted split for 2.5 years and starting to hit natty limit of BW for aesthetics

I can do most of the impressive stuff already and don't want to get to technical (no kip muscleups, free HS pushups, backflips, flag) just want to be juicier.

Has anyone incorporated weight training and BW as like a 50/50 split and made good results here?

>>41046573
yea its saying its not valid. ill try to find it somewhere else

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>>41046673
are you doing one armed muscle ups? one arm hand stand push ups? you haven't hit limit yet, then
but you can always add weights to your BW stuff

>>41046722
I copied the exact thing you posted and it was accepted, if you copy and open utorrent add link then it's already in it, just hit enter

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>>41046738
I meant the limit for aesthetics I'm just not getting much bigger in the past 6 months even though my skills go up.

Don't give a crap about doing more technical stuff I can already do most of the advanced skills in the progression tree. Just wanna be juicy for summer

>>41046524 >>41046722

The link works for me also. If you still haven't managed to get it to work I uploaded it to this stupid site. It will be up for a week so download it, bitch.

https://ufile.io/3dba81

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>>41046774
then just add weights to your stuff, like I said
I was also stuck 'aesthetically', increased my protein intake to experiment as I thought my intake may be too low (was not stalling on progression) so far the results have been positive aesthetically

>>41046774
Goal body. Mirin

How long would someone have to exercise to get that type of body realistically

how do I do a muscle up?

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>>41048396
https://www.youtube.com/watch?v=6v6IsZcvqCA

I just started doing more bodyweight exercises a month ago but I need advice.

I'm currently 6'4 230lbs, still losing weight, I 'm planning on 185-190lbs.

As part of my back day I do 50 deficit pullups going as slow as possible. It's definitely getting easier but I'm wondering how much longer until I can do 1 strict pullup. Losing weight is key, I know that, but do any other tall/heavy people have some advice?

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>>41048465
192cm here, I feel skinny @90kgs, if you are a bit taller then don't aim that low, you will look aushwitz
>50deficit pull ups
you mean negatives? if you can do 5x5x10s accorrding to foundation, you can do 3x1 pull ups

>>41046774
How long have you been working out?
Also just start doing weighted dips and chins. If you don't have a set of rings already then invest in them.

Any advice for a do it yourself pull-up or dip station?

>>41049228
use metal

>>41049256
Any additional advice for a do it yourself pull-up or dip station?

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>>41047731
>>41048917
Been a bit over 2 years

>IF + SIPS every day

>>41049428
>IF + SIPS

?

Is there a reason that the workout should all be done in one go? I am thinking of doing SLS not with MN and SL, but in the days I do cardio. I run 2 times a week, it's not a rigid schedule only the "2 times per week" thing is fixed. So some times I run on Monday and Wednesday, some times Tuesday and Friday, you get the idea. So let's say I do my run, I rest for like 5-10 minutes, and then I do SLS. Will it be a problem if this happens in Mo and Fr - the days I do FL, sPL, HBP and RC. This turns the routine into 5 exercises on one day and 2 on the other.

I'll give it a try. If I feel too tired after running than I won't stick with it. But are there other things I should be aware of?

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>>41049669

Intermittent fasting + SIPS

>>41049763

>limit to bw aesthetics
>not till you can do a Maltese

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>>41049351
if you are seriously gonna build one, make sure you have room above it for muscle ups, if indoors, if outdoors make sure it's grounded >>41049711
no, it's just an example, SLS can be done any day you want, other exercises are paired, like FL and RC so that you don't get muscle disbalance (you train both push and pull muscles) it also helps not to snap your shit

>>41049763
could you post example of your routine my dude?

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>>41050468
Been doing this PPLP structure, and updating the progressions as I move along and get better.

>>41050718
how many sets and reps do you usually do?

>>41050718

Looks super non specific.

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>>41050806
I don't pay attention to sets or reps

I'm so focused on form cues, the exercise and breathing plus the music I just do whatever feels tiring, and don't worry about counting.

I try to reverse pyramid my exercises by difficulty too, so once my form breaks down, or I get too tired on one I move onto something easier to accommodate.

>>41050916

That seems like a very street workout approach, but it's also incredibly dangerous, unless you got some crazy genetics when it comes to connective tissue.

>>41050916

also you'll hit a wall pretty soon and lose motivation, there this stigma when it comes to bodyweight that people think they can do whatever they want to progress, but it's usually not the case for 90% of the population. What are you goals even?

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>>41050949
Coming at it like a spreadsheet would make me lose my love for it. This is my hobby not my job, so I go to have fun, learn new tricks, and de-stress. Not count my sets/reps and log it on excel.

>>41050982
1 arm handstand
1 arm chinup
1.5 mile in 7:30
Air Flare

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>tfw last week I couldnt do a single chin up
>two hours ago I just did 5 in a row

This is more rewarding then when I could first diddly 400

>>41051213
u could deadlift 400 before u could do 5 chinups?

how heavy are u

Does anyone here have any experience with military or tests? I want to try and max it out, which is 92 pushups in 2 minutes(you can rest in up position), 96 sit-ups, and run 1.5 miles in 8 minutes and 12 seconds

Hey guys, I finally kicked up to a HS :D

I'm a grad student, really busy and stressed right now, but thing should be less intense around the end of the month. For now, I'm going to restrict calories to where I'd be losing 1 lb./week if I weren't exercising, and start on couch-to-5k.

End of the month, I'll start working on prerequisite bodyweight stuff.

My first big goal is a 5k by the end of the summer, then I want to get to 10k and reach a point of not being overweight at all, or close to it, by the end of the year (I'm 6 ft. tall, 210 lbs.). At which point, I intend to start looking into more "fun" physical activities like sports and such.

Does this seem feasible in that time frame?

>>41019636
What routine should I do as a beginner

>>41053053
foundation in the op, or reddit's r/bodyweightfitness routine

>>41051213
are you a big guy (4u)? or just /nolats/'

>>41051213
How did you do it? Your progress is pretty impressive.