/bwg/ - BodyWeight General

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>>41113710
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

>>41113710
Any 1000+ rep people here?

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>>41114294

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>>41114294
>tfw your joints transform into jello and you ascend to aestetic god

Right elbow aches a little after a set of chin ups well within what I'm used to. Feels tendon related, and I'm paranoid about snapping my shit as usual. Would regular applications of heat help?

>>41113710
Welcome back Karen

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>>41114592
have you had elbow problems before? I fucked my triceps tendon and if I do biceps before triceps, it starts to hurt again, I try to do triceps first, then biceps, never do biceps or triceps without the other

>>41114692
>previous elbow problems
Not to any significant extent, no.

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>>41114755
do you do triceps work after chin ups? what rep ranges are you working with

>>41114778
5 x 3 chin ups. Do bridges count, or should I add some dips once I stop aching?

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>>41114807
bridges for triceps work? well it's minor, dips would be better
your biceps is tensed now, try to relax the biceps, table is good for that, just don't overdoit with deltoid stretching in it, and yes any antiinflamatory gel should help with as well

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Off out to look for a park with bars.

Can somebody explain to me the safest static hold progression thing(Steady state cycle) in the OP? Does anyone do this shit?

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>>41114867
I do Foundation, that link is only in OP as it used to be in old /bwg/

>>41115098
Yeah I also do Foundation. Steady state cycle SSC is doing some holds with 50% intensity between the warm up and the main workout, in order to strengthen ligaments and prevent injury. But I don't get how to schedule it.

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>>41115195
I just glanced at the article, you strengthen your tendons and connective tissue by advancing slowly like Foundation suggests, that article doesn't apply to people who already follow a program for static holds (like Foundation)

>>41115203

>>41114294
Yep, I've got walking [spoiler]and fapping[/spoiler] down to a tee.

What do you guys diets look like?

I'm doing bodyweight + weighted belt
Dips, push ups, pull ups, chin ups, muscle ups, pistol squats, L sits, running, how do I turn this into a routine? Wanna be making optimal gains starting from right now as I wanna slay some sunshine festival puss

is it possible to do foundation along with other lifting routines which stress the upper body?

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>>41115894
how many faps on average do you need to cum?

>>41116000
half a liter of milk for breakfast, soup and chicken for lunch (in a cafeteria), usually make chicken or beef with macaroni for dinner (sometimes with mashed potatoes)

to make it a routine, decide how man days a week you want to do it, going by the shit you are doing now
>A: dips, chin ups, pistol squats, running
>B: wide grip pull ups, archer push ups, L sits, running

>>41116034
depends what you want to focus on in Foundation, if you want to do it all, just squat and DL with weights, don't do SLS.

>>41116201
ok then, if i do 3 days a week of OHP and weighted pull ups + bodybuilding shit is doing foundation pretty much off the table then?

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>>41116262
well, pull ups are in RC progression, doing OHP hits your front deltoids and triceos, so FL and SPL progression is out, all you have left is Manna and SL

>>41116000
I do keto, have been for 6 years. 95% of what I eat is cottage cheese, tuna, sauerkraut and the same but with more fats and cheese if not cutting, which is most of the time since body image issues.
>>41116201
Way too many, I can barely find something fappable last 2 years. I did nofap last year, which was when I began bodyweight training and strict diet.
It's not homo to enjoy looking at built, greek god-looking dudes, r-right?

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>>41116419
n-not if you are looking in the m-mirror
I usually fap once a week, but this month has been horrible, I want my pee-pee tickled so badly...

>>41116360
is Manna a good ab workout? i want gymnast abs to aesthetify my texas method physique

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>>41116511
it's adequate, dude doing manna final form >>41115218
easier variation of manna >>41115203
L-sit is in Manna progression >>41115098

>>41116582
ok thanks for your help. will begin next week.

one final question - we all know that with lifting, more food/energy = bigger muscles and more strength. i assume the same applies to bw but there's the added problem of higher bodyweight increasing the load lifted, so what is the optimal diet strategy for calisthenics/gymnastics?

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>>41116670
you can't be inceasing your weight all the time, general rule of thumb, BW is easier when cutting and harder when bulking, as opposed to lifting

>>41113710
Should I squat with barbell? I hate squatting on one leg, I think it hurts my knee.

>>41114592
Same shit. I use light rubber band and do 2x15 of bicep curls and 2x15 tricep extensions before chin ups. It helps a lot. I also do tons of band pull aparts, I heard it very important for shoulder and elbow health.
Planche leans can also strengthen your bicep tendons.

Is GB Thrive worth it?

>>41116000
I just discovered flax seed, sesame seed and chia seed.

I get flax seed 100g for 0.54lv which is 0.30$ and has 18g of protein.
I get sesame seed 100g for 1lv which is 0.55$ and has 18g of protein

Cheapest shit I have ever found, I put it in my oats, no taste, you only notice the texture. Lately I've been hanging around the nuts shelf in the store quite a lot.

>>41116717
I don't see a problem.
If you can squat your weight you should be able/almost able to do a Single Leg Squat (SLS). You hate it probably because you need to train your mobility a bit, tight hamstrings and shit. Or maybe you think it hurts your knees and avoid it. Barbell squats are fine in my book.

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>>41117001
yeah, don't forget to share it when you buy it.

>>41117326

Seriously, are Omega 6 concerns a meme?
I see quite a few of us use Flax, but I've read so much contra dictionary shite, don't know what to believe.

>>41117395
Yeah they are meme. The only non-meme concern is protein concern. That's why I eat flax. Flax will help you with your omega 3 but it's more valuable as a means to increase protein intake. Especially when you are a broke as shit slav

>>41113710
how to get that fucking free handstand i dropped my usual routine (except some muscleups theyre too fun )and autistically try to achieve it but no results

>>41117506
Maybe you could try doing a headstand first. I haven't reached HS yet.

>>41117522
can do headstand for minutes, same for wall handstand

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>>41117534
That's a bit discouraging to hear.

Btw. How do you warm up for Handstand? Can you give me some advice? I want to reshuffle my routine. I do Foundation and currently am doing this.

Manna (abs)
Side Lever (lower back)
Single Leg Squat

I want to do change it to
Manna
Side Lever
Handstand

The problem is that Handstand in foundation includes stretches and forearm exercises prior to doing the actual Handstand and they take at least half an hour. What do you think? Is it okay to do forearm exercises and squats later?

>>41113710
Ok so my shoulders started to hurt when I do pullups. It's not during the reps, but after I finish the set. It doesn't happen with chin-ups or any other exercise that hits the shoulders. The fuck is happening?

Can I get ottermode with bodyweight? Getting concerned at this point cause chest doesn't seem to improve too much looks wise

>>41119171
How does your routine look like?

>>41119105
https://www.youtube.com/watch?v=nmnwxMbljKA

>>41119105
https://www.youtube.com/watch?v=ade1rqHQqD0

>>41119192
Plebbit one, trying to add some volume to it too

>>41119254
Foundation?

>>41119254
I'm interested in doing reddit's routine too, what's your opinion on it?

>>41119254
https://www.youtube.com/watch?v=YwFmEsa_lIk
do this. There are lots of videos on this.

>adduct arms at the top of a push up.
>profit

If you do it on a rough surface it will still work, even though you won't move. You could try putting towels under your arms and squeezing your arms at the top of the push up. I do it with rings, which makes it comfortable and a natural movement.

>>41119049
i just stretch my wrists for a moment but i can do foundations handstand series last forearm progressions easy

>>41119295
I've hopped on it just recently, but it's good to start and includes both skill work and strength work with is great.
Sadly progression is kinda poor and you'll need rings after a while.
Try it out yourself anon :3


To reply to "foundation?", I'm already at mastery level regarding HBP pbar dips (been doing them on a 90° angle),but don't own equipment to continue the progression

>>41119251
>>41119233
Thank you

>>41119369
you can do 5 fingertip push ups? wow. Last question. What should I do first? Side lever or Handstand. After Side lever my lower back is exhausted af. Maybe Side Lever, wrist stretches for 10 mins and then handstand?

>>41119362
This seems to make sense, I'll try it out right now
Thanks anon :3

>>41119362
Wouldn't archer pushups be a better solution? Or diamonds?

>>41117506
What helped me most with my handstand is pressing into it. Jumping into a handstand over and over wont achieve much results.

I've given a read to foundation. And I want to practice it.

I must say that I really enjoy the very slow progression approach. However I come from 1 year of consistent street workout, right now I can do 11 muscle ups and a decent front lever and human flag.

I've seen that unless you can master a certain PE you're required by the program to practice that for 3 months (12 weeks) before moving on. However if I'm already close to mastering a movement, just a few seconds or reps short. Is it a sensible approach to reduce the time spent on mastering it to 1 month or less?

If you were to follow the program as intended I would need about 5 or 6 years to get to a front lever which seems a bit excessive.

>>41119474
Don't know, I am on the workout hype train for 3 months. To me archers sound better than diamonds.

>>41119503
Dude, you can start them from week 1, 5 or 9. No need to spend 3 months on everything. (fuck I wish I was more confident in myself when I wrote this. If I am wrong, pls give page where it says you have to start from week 1.)

>>41113710
What are some good hamstring exercises? I don't feel like I'm gitting gud from hamstring bridges.

>>41114604
You calling him Karen too now? Good to see.

>>41116360
Danell Leyva is bae.

>>41119423
do whats your priority first

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>>41120120
cyber bullying is not a laughing matter

I can currently do 18 tucked knee planche push ups consecutively, how many should i do to be able to increase my total number set/rep wise

>>41113710
Best gymnastic rings?

>>41120708
cheap ones

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>>41116717
Eh, for my legs I found that DL's were enough, I don't like the feeling my spine when I squat with BB, it's easy to untrain legs with BW alone

>>41117395
eh I just eat fish oil for that vitamin D and omega 3 (not 6)

>>41117534
try following Foundation Headstand progression?

>>41119171
it won't, you doing archer push ups?

>>41119423
do SL on different day than headstand

>>41119503
the program is made with aushwitz and landwhales in mind, for starting point, you can easily test for masteries, if you can do front lever, obviously there is nothing for you to do in FL, human flag is in manna progression, so start there, muscles ups are in RC progression (pull over or something)

>>41120134
w-which one is h-he, a-asking for a f-friend

>>41120708
wooden ones

>>41120486
weird question, if you can do 5x15 move on

>>41120914
>last name Levya
The one on the left.

>>41120914
>do SL on different day than headstand

No days left in the week. 5 days doing Foundation and I am always slacking in the weekend.

>>41119576

At page 18 of foundation one it says:

"You may
continue on in this fashion demonstrating MASTERY of a new HBP /PE and
HBP/PE>iM
per workout day, until you reach a HBP/PE OR HBP/PE>iM where you fail to
complete
the week 12 programming with correct form and tempo.
Once you reach this point, you will begin the next week at week 1 of the 12 week
cycle for the HBP /PE which you now need to master."

So the program wants you to start from week 1. However it seems to me like a sensible approach to start from week 9, or maybe do week 3-7-11-12 instead of all of them in case my mastery is almost there.

>>41120914

Yeah I can do those exercises but I wouldn't say I'm mastering it, I would like to try and respect the progression the coach has devised. This could help me reinforce some lacking movements and avoid injuries.

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>>41121602
>At page 18

You are right. But check out what it says on the same topic at FoundationTwo p12. I think he forgot to mention it in FoundationOne. I am going to keep starting each element at weeks 12/9 or even 5 for the really hard ones.

>>41121759

Ahhh very nice, this makes perfect sense and makes it all more approachable.
Very well then. ty for the info.

>>41120112
Glute and ham raise

>>41122144
Thanks, senpai.

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>>41121759
What a disgusting language.

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been implementing the routines from this book the past week. i know im skinny but im slowly starting to see my abs and my chest is getting more defined just from some basic stuff. on top of taking creatine everyday. 5'8 120

>>41123682
god damn i still have a long ways to go looking at this pic in full view. btw what are some good bodyweight leg exercises bros?

>>41113710
I want to be able to do 3x8 chin ups and 3x8 pull ups

What can I do? I already can do 3x8 chin ups and 3x5 pull ups with a rest between sets of 60-90 seconds.

If I do 3x8 pull ups then I only can do 3x6 chin ups and vice versa.

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>>41123682
Did you use a cookie cutter for this?

>>41123984
lol idk man, it seems like it. how do i fill in my sides

>>41123682
>Spending money on books when you ought to just buy something to eat

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>>41124012
weighted pullups
or just pullups since wieghts are illegal in bodywieght

lol just drink 20 pounds of water before you do them

>>41124048
can i just bulk on mcdoubles then? i dont usually eat at work from 8am-4pm, then eat a big meal or two when i get home. i use to have a belly on me but at this point ive lost all the weight i want to. would eating fast food speed up my bulk? ive cut out most sugars and processed foods and have been only drinking water and coffee so ive lost quite a bit of weight pretty fast

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>>41123682

idk if you can tell but i was pretty pudgy with not that much muscle. but i started drinking black coffee every morning and fasting once a week for health purposes. im definitely alot healthier but i want to stack on the muscle now

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>>41123682

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>>41124179
lol i love it, thanks bro.

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>>41124179
this is a better pic right?... right?

>>41113710
It may not be bodyweight but I don't know a better place to ask, should I stretch my legs together or one by one?

>>41124497
i would do both and single. for a better stretch, but if you want to pick one, single might be better

>>41124676
I'm worried that I might not be able to treat them symmetrically.

>>41123682
>120

top lel mate.

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>>41121383
are you saying you are doing all the foundation movement in one day and x5?

>>41123682
spooky
>creatine
ugh, why breh

>>41123710
if you are strong enough to do pistol squats, you are done with BW for legs

>>41123868
well no shit, do 15rep progression from Foundation, start week 5 (4x6)

>>41124104
mmm sure, but you will pack some fat with that

>>41125389
which part do you want to stretch? can't really stretch hips doing both at a time

https://www.youtube.com/watch?v=7Wztr9JiUpc


https://www.youtube.com/user/flaviocipriano23/videos

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

posting obscure

anyone for videos on chest flys, more specifically forearm chest flys?

>>41126785
https://www.youtube.com/watch?v=LhNqp1M5eM4

like this but not with shit normie form.

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https://www.youtube.com/watch?v=BVdID1L0GXo
RIP fingers when you are older, when you use bad form

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>>41126790
you mean this shit?
https://www.youtube.com/watch?v=Gf_2PcTaaXQ

>>41116777
>777
I've never used a resistance band before. Are there specific resistances/band dimensions suitable for warming up with bicep curls and tricep extensions?

>>41126840
yes, but still shit form

>>41126834

yes he cant' do a Japanese press looool

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>>41126935
I have no idea what that shit is for, so can't know what is a 'good' form

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>>41126923
>Are there specific resistances/band dimensions suitable for warming up with bicep curls and tricep extensions?
Nothing special, just light rubber band, found it in the shop with some crossfit shit. My band is blue, it is the lightest from all of them.

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>>41123621
I tried learning it for 6 months. That's why I used it on my pdf reader. It's a less barbaric language than Spanish in my opinion.

>>41124136
Why do you lie to yourself? Take a normal photo.

>>41125886
>are you saying you are doing all the foundation movement in one day and x5?

I follow the 5 days schedule given in pdf

>ABABAxx
A: FL, sPL, HBP, RC
B: MN, SL, SLS

>>41126834
How do I not RIP my fingers?
song?

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>>41127458
I mean, you said SL exhausts your back so you can't do HS progression, I assume you do it on B?

>>41127489
don't let them bend the other way (opposite of how you bend your fingers into a fist)

>>41127524
Yeah i tried it yesterday for the first time. I did
>MN
>SL
>5-10min fooling around because of lower back
>HS
I think of trying
>MN
>HS
>SL
or
>HS
>MN
>SL

For me SL is more important than HS. And HS is more important than SLS. I still do SLS but later in the day, as a stand alone exercise. At least that's the plan.

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>>41127564
I stopped doing SL of similar reasons, I couldn't do my rows, I tried doing rows first but then I couldn't do SL. Dropped SL.
Handstand is not a goal for me, I think HBP is plenty

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>>41124080
>Weights are illegal in bodyweight

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>>41126834
daym.
>>41126946
>yes he cant' do a Japanese press looool
https://www.youtube.com/watch?v=v9RWJqMUQXo This? I'm gonna working on the straight arm overheard press as supplemental work for planche, so it'll be a gooood while til I get to this point, if yes. >>41127426
How about ze Deutsch?

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>>41128574
>tfw you are ogling the girl in the background
f-fuck /bwg/uys I need to release my horny juice

https://www.youtube.com/watch?v=gK5HgNWKhqU

>>41128699
Why bother with grills when you can do
>thumb planche push-ups
>one-arm muscle-ups
>bent arm plnache to diamond planche
>explosive front and back lever pull-ups and bar showoffery
>one-arm planche, one-arm everything
>...
Fuck man, can't tell if I'm more depressed or motivated. I wanna die.

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>>41128821
If some random hoe didn't offer me her hymen, I would be a wizard now, haven't touched a grill in over 15years

only started working out 2years ago

it's too late when you are dead, like they say

janitor lady called me
>big guy (4u)
I like how my muscles feel, desu

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>>41128574
I've studied it for 5 years in a language school. I can understand almost everything, or so I thought. I tried reading Kafka and Stefan Zweig in the original but every sentence is 5-10 lines long and is built up of a hundred simple sentences. Maybe I didn't give it enough time to get used to it. Idk


btw planche masters in here. Is girl in pic related resting her lower body on her elbows?

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I am trying to get proper form for sPL6 -Elevated Planche Lean. I feel like №1 is more correct. It still seems like I arch my upper back to much, when I protract my shoulders. To the right there are some random dudes. Opinions?

>>41125886
What's the problem with creatine breh?

>>41130740
#1 is a hollow body, so you get more core activation. You can definitely feel a difference. Try them and tell me which one is harder

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>>41130740
Foundation doesn't say anything about rounding your back, but picture looks similar to your #1

>>41130745
what's good about it, senpai?

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>>41130763
Yeah you are right. What about the chair? I think it should be higher. Also the angle at the wrists?

>>41130484
My first book was Kafka's Die Verwandlung, written exclusively in süddeutsch dialect.
Bent arm planche might have the arms rubbing up against torso. Arms are too wide for an elbow lever, I think.
>>41128869
>I like how my muscles feel, desu
I knot that feel ;3
>>41130740
Proper planche is straight body, parallel to floor.
>>41130927
Feet on an implement of shoulder height during the planche. bottom left is about right.

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>>41130927
angle is fine, but your hips are supposed to be over the wrists

>>41131085
Every morning I fucking flex in front of mirror, not sure if there's anything in this world that compares to the feeling

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>>41131085
I'll give german literature another chance after I finish my current book. Probably one of these, because I don't want to start with Kafka again.
The Physicists (1961) by Friedrich Durrenmatt
The Flounder (1977) by Gunter Grass
Cassandra (1984) Christa Wolf
The Last World (1988) by Christoph Ransmayr

To keep it /fitlit/ how is your bw progress going?

>>41131284
lol I like to not flex when I look in the mirror, because that is what I look like with my shirt off. You can't stay flexed at the beach.

>>41131308
Kafka is defo a bad first choice, unless you wanna spend more time in dict.cc than reading. I rarely read in German these days.
It's going good, started doing fingers back planche stuff, bent arm planche stuff, wall HS PU negatives, like, 2 sets of 1 which lowering myself down then since I don't can't get back up I slide across wall and floor while keeping my hands in place. I call it an extended sack of potatoes dirty negative.

>>41131448
>>41131308
Scrolling through /fit/ and see German literature discussion, is this real life? Kafka is pretty tough, I studied his works during my final year of uni (German and Spanish BA) but you should stick with it, it's worth it!

My favourite works are mostly from the Sturm und Drang movement but my favourite story of all is Lenz by Georg Büchner. Similar to most of Kafka's works it deals with mental illness, loneliness, isolation, anxiety over one's place in society etc but is a bit more accessible! Need to brush up on my German...

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>>41131582
I'll take your word for Lenz

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>>41131728
Lucky motherfucker. Gonna read Lenz tonight, if it's as good as Kafka, I'll love it.

~230 lbs fatass here.
can do 40-50 pushups in one go, 25 with elevated legs. Can't do pullups yet but working on it. Planks/sideplanks easy 1 minute. Don't want/need to work legs cause cycling.

Any advice what else should i add as a beginner?
Should i replace simple pushups with something harder?

>>41131728
Goethe was famous by the time he was 25!
>>41131787
Hope you like it as much as I do.

>>41131814
>Don't want/need to work legs cause cycling.
Stop doing steroids. It's bad for you in the long run.

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>>41131348
> You can't stay flexed at the beach.
you go to the beach? you can't flex 24/7?
>people who will make it
>not you
pick both


>>41131814
>Any advice what else should i add as a beginner?
yea some triceps and biceps work, also middle traps, lower back, core and deltoids
I recommend Foundation

But I would need your goals for detailed advice

>Should i replace simple pushups with something harder?
yea back when you could do 15 in one go you should have, never too late, though

>>41131582
Not all of us are MeatHeads
>tfw want to read Tempest real bad, but that shit is challenging as fuck

>>41131853
I fail to see the correlation.
>>41131884
Well main goal would be getting down to ~170 pounds. But i'm open to anything. Except staying fat that is...

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>>41132009
ignore the fail troll

I mean what do you wish from your training, look through OP videos, you want to do shit similar to that? Foundation is the way to go

>>41132398
I'll take your word for it, downloading it now, thanks, anon.

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>>41132489
feel free to AMA

Before thread dies, let me ask this
How do you guys keep track of where you are in the progressions, what your current routine is, what you need to improve on, or whatever?
I tried a spreadshit, but I htink I'm doing it wrong and abandoned 5 weeks in. Now I just keep it in my head, which is suboptimal since you can't view past stuff, only current.

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>>41134339
I used to write this same shit in my notebook. Color doesn't matter. Only black means I've missed that workout.