/bwg/ - BodyWeight General

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>>41137984
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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From previous thread:

>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 do Foundation so I have a picture file on PC with 4days a week schedule from the PDF. I mark the days when I start/finish a level and just put an X when I finish the week.

>>41137984
Not exactly "bodyweight" but ive found that weighted chin ups and dips are the best way to add size to the upper body. Whenever I am feel like adding size to my chest, shoulders, back and arms ill add them in my routine and it works really well. Try it out fellas.

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>>41138736
weighted bodyweight is still bodyweight, no idea what retarded started this meme

>>41138848
But I mean where can you draw the line? Squats for example are a bodyweight exercise, but if I put 405 on my back and start squatting im not gonna say "yeah bro just doing some calisthenics"

>>41138854
Just don't.
These faggots are all about weighted everything, doing exercises that depend on equipment of some kind, and being piss poor gymnasts that follow some shitty program. .

>>41138868
Equipment is needed for everything, however minimal it is. You are not gonna get jacked doing incline push ups on your bed. I take my gymnastic rings to the park on long college days and just hang them from a tree, that cost me $30. To me that is pretty cheap for something I can always use to workout.

>>41138848
Not really, if you use additional weight it's not bodyweight anymore.

x,y ϵ ℕ => x + y != x

>>41138848
adding weight is not bodyweight unless you added it by eating weights

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>>41138854
No, you don't do calisthenics, you do weighted calisthenics

>>41138884
that is b8, m8

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its a me

>>41139032
Nice, friend.

>>41139032
When you do normal push ups on rings do you do the elbows tucked in or the elbows flared out variation?

Is this pike to push up thing harder than regular push ups?

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>>41140899
not him but you never flare your elbows on a push up, in /bwg/ we only talk about triceps push ups (elbows by your side)

>>41140899

never flare, a little angle is good, but try to stay tucked. They're pretty hard, id say as hard as RTO push ups on rings

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Man, when I began BW I crashed had when I learned that even the few push-ups that I could do were gay and wrong as fuck.
Proper form is everything.

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>>41143013
Indeed.

>>41143013

like a proper gentlemen

do any of you bench?

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Today I learned where the center of mass should fall over during a handstand- below the fingers above the palm, the heel. Also, the closer you are to the wall the easier the balancing is, since you're aren't leaning at a, say, 105° angle, but sth closer to the 90.
Also, I'm a pussyass faggot who's buying gloves with rubber dots because sweaty hands are slippery on floor.

>>41145560
One thing that really helps me is looking right where the center of mass is. Thats what the thenx tutorial said and it brought my handstand up so much.

>>41145618
That thenx guy seems pretty chill. Learned some stuff just now.

Is Start Bodyweight a good beginner program?

Yo, Karen.

Any of you cisthenics bros ever test your max lifts? I'd be interested in seeing someone who can straddle planche and one arm chin for example, test their bench/weighted chin.

>>41146155
Calisthenics*

no bench?

>>41146155
I did a while back. I got 225 bench, 135x5 OHP and I think 80-90lbs dumbell rows. Thats about all I remember. I need to go back sometime and try again.

Bump again

anyone have any idea why I keep straining/pulling my traps? Pretty sure its bad form but not sure with what.
I do pullups, dips, rows, pushups and chins for upper

>>41138848
No it isn't.

>>41147897
>>41138848
who gives a shit about semantics

>>41147915
Us.

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Please red pill me on mobility exercises. Are they necessary, what are their benefits, how often should they be done and what are the GOAT but little known mobility exercises?

I want to get back into working out I have a bulged disc and have been in pain for months it's subsided for now. I am healing my back and it'll be a while before it's gone completely what are some good body weight exercises that I can do.

>>41149096
Back bridges.

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>>41145560
yea, sweating can be dangerous

>>41146112
I recommend Foundation

>>41147764
trap? how on earth... anyplank, what exercises are you pairing?

>>41149073
It's in Foundation

>>41149164
I'm functionally retarded and foundation is too freaking messy. Help a brother out.

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>>41149172
>>41137986

>>41149192
I find this difficult to understand. Do you find the fact that I find that chart difficult to parse difficult to understand?

Please respond with something I, myself, being functionally retarded, can use to edify my understanding of the topic.

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>>41149210
it's explained in the post, I'm not sure what else would you want, are you asking about benefits of mobility?

>>41149230
Yes. On the topic of mobility exercises:
>Are they necessary?
>What are their benefits?
>How often should they be done?
>What are the GOAT but little known mobility exercises (personal opinion ok)?

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>>41149240
>Are they necessary?
Is working out necessary?
>What are their benefits?
Helps with mobility
>How often should they be done?
As often as you work out
>What are the GOAT but little known mobility exercises (personal opinion ok)?
Depends on the joints you want mobility in

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>>41149265
Good god, you're the worst.

Let it be known that I still want >>41149240 answered by someone isn't a shit.

>>41149210
Don't bother. It looks like a clusterfuck of nonsense to the average person.

There are litterally dozens of BETTER and easier to get into bodyweight/calisthenics plans out there. Don't get hung up on the memey one that is being pushed heavily in this thread.

Okay?

>>41149240
Ignore the foundation shill
>Are they necessary?
Not really but its highly advisable especially if you want to squat or handstand with good form
>What are their benefits?
Better posture, certain exercises that require mobility can be done, no tightness
>How often should they be done?
3-5 times a week
>What are the GOAT but little known mobility exercises (personal opinion ok)?
No clue. I just work on splits and shoulder dislocations

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>>41149308
Okay, bro, post the superior routines and I'll add them to OP

>>41149301
Now you know how I feel, bub.
You know you can google that shit, right?

>>41149301
My advice would be to take or yoga class or something and see where you are lacking mobility. Can you do fixed firm pose? Are you hip flexors tight? Can you do a full squat? Find out whats tight and work on it to improve mobility.

>>41149308
Yeah. I've already working on my own calisthenic routine and I just want to know, from someone who actually knows what their talking about (and isn't just farming (you)'s in the most cancerous way possible) the why/where/how of mobility exercises. The chart doesn't even have anything to do with my questions.

>>41149319
Thanks so much anon. God bless. Any particular source you'd recommend for getting started on splits and shoulder dislcations as you do them?

>>41149327
Every time I come to this thread you give bullshit answers, replying to every single person. It would be better if you just said "I don't know." Because that's the truth. It would be even better if you just never responded when you on't have anything productive to add. Honestly seriously want you to go to hell. You are a terrible human being. The best thing you do in these threads is start the OP.

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41149346
come into thread to troll and shitpost and get mad at people with actual advice

>>41149346
For shoulder dislocations i just go from wide to close without snapping my shoulder.
Also look into the YTWL mobility exercises.
For splits i just do what they made us do in taekwondo. Ill stretch the hamstrings and hips. Do some front splits, go onto side splits while sitting down and stretch there and after that go onto actual side splits. But if you just want to have basic mobility side spliys is not necessary.

hi

>>41149346
>Any particular source you'd recommend

A while ago an anon came and shared this for stretching.
magnet:?xt=urn:btih:4BCCD448B44C4B8233A2E9BD7388246306C47B3D&dn=Middle%20Split
magnet:?xt=urn:btih:48E4BFE7D564ABB65DF2D4408EDC2A271F860D77&dn=Bridge
magnet:?xt=urn:btih:D69E1D9C667B31244307E6E4FDD9E487EEC3AF48&dn=Front%20Split
magnet:?xt=urn:btih:07C5D57728C3D73B0C982063330C49729E9AF1E6&dn=Shoulder
These torrents include a pdf and some videos. You might want to download only the pdf from here https://ufile.io/5mkt9 , take a look at it, and then decide whether you want to download any of the magnets.
The good thing about this mobility routine is
Easier to follow than Foundation
Gives you an idea of how mobility training should look like
The bad thing is
It;s incomplete, it lacks Pike, Shoulder Extension and Pancake.
That anon recommended Kit Laughlin, a guy on youtube, who has books on http://gen.lib.rus.ec/ . Laughlin is one of the best stretching coaches. That anon said about Laughlin

> He's good, but he isn't organized. He'll give you all the information you need, but you'll have to build your routine from it.

That's why
>Gives you an idea of how mobility training should look like
is important

To be honest I haven't started this program, yet. I wanted to complete this program, getting the missing pieces from Laughlin and then I would start doing it maybe twice a week. I always waste a lot of time on 4chan. Maybe this weekend I'll complete the program and get it started.. hopefully.

>>41146155
Very interesting question.
Needs more answers. Bump

>>41150661 >>41149346

Alternatively if you aren't a poor fag you could buy either Laughlin's or GB's stretching routine and not bother with having to build a routine on your own.
Anyway these are the only stretching routines I know of. There might be others out there.

>>41146212
What are your current 'lifts/exercises' in calisthenics?

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>>41149319
this video seems good for posture. I've been doing it for 3 days https://www.youtube.com/watch?v=l2VQ_WZ8Bto

>>41149308
>>41149319
Is foundation really bad? I know it's shilled here and I also struggled with comprehension in the beginning, but I am used to it now and it's easy for me to follow it after doing it for 3 months already.

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>>41150671
I don't have a bench to bench on.

>>41150661
Just to be clear, those routines are on GymnasticBodies, the same website that sells Foundation.
I think I should add the magnets to OP.

>>41150726
Foundation isn't bad, there are some elements that are suboptimal.
As for comments, it's just some autist shitposting, never replies with counter arguments, like calls routine bad, but doesn't contribute with suggestions for other routines.

>>41137984
should I do bodyweight exercises on my rest days?

>>41137984
can i get strong and fit bouldering ?
additionally i try to learn handstand in free time

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>>41146155
I've never been in a gym or in one's vicinity. I don't even know what a bench is.

>>41150661
Nice. Really couldn't ask for me all things considered.

>>41151128
No. A rest day is for rest.