/bwg/ - BodyWeight General

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>>41296926

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


>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

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From last thread:

>What change does a wider grip have on chin ups and pullups? What muscle group focus changes because of it?

Personally I split the pull ups into close grip and wide grip, close grip works biceps more while wide grip works back more, but it's a compound movement like the other anon said, so you work more than one muscle doing it.

>>41296926

hi fags and goiiodnight

>>41296939
They work the lats differently. Close grip is shoulder extension while wide grip is shoulder adduction. Arm involvement is more or less the same, though close grip does provide a longer range of motion.

>>41297899
>shoulder extension while wide grip is shoulder adduction

Can you explain this like I'm 5?

>>41297943
Shoulder extension: http://www.ptonthenet.com/images/articles/shoulder-extension-1.jpg

Shoulder adduction:https://longbones.files.wordpress.com/2016/05/index.jpg?w=329&h=160

The lats have two primary funcions: shoulder extension and shoulder adduction. The upper fibers of the lats are more involved in shoulder extension while the lower fibers (=meatier part of the lat) are more responsible for adduction. Hence there's a bit of truth to "close grip works more arms and less back", because something has to make up for the lesser involvement of the lower lats'.

You'll also note that narrow grip vertical pulls work the same muscles as horizontal pulls do, with pretty much double the range of motion. So horizontal pulls are pretty much obsolete when it comes to back development.

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>>41298038
shiet, senpai, I'm confused now, I thought shoulder extension, as you call it, should be governed by posterior deltoid instead of lats?

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>>41298066
higher range of motion is good, but not everyone has access to such methods

>>41298038
>>41298066

Thank you.

>Hence there's a bit of truth to "close grip works more arms and less back", because something has to make up for the lesser involvement of the lower lats'.

Does this mean if one of my lats is bulging more at the armpit I should do dumbbell rows with elbows tucked to my waist to fix this?

Furthermore, are the pecs affected in the same sort of way? As in dips will target a different component than say bench press will? I know they have two heads and incline targets the upper, but I'm curious about the mechanics.

>>41298085
That's called hyper extension, technically.

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>>41298108
Uneven lats are extremely common and you're never going to fix them fully if you're doing some sort of heavy bilateral pull (weighted chins, weighted rows) since you'll always favor your stronger side. But if it's a serious imbalance then yes dumbbell rows will help. You could also try pull ins if you have access to a cable station or some resistance bands.

>Furthermore, are the pecs affected in the same sort of way? As in dips will target a different component than say bench press will? I know they have two heads and incline targets the upper, but I'm curious about the mechanics.
When it comes to biomechanics, the dip is actually a decline pressing movement, even if the movement pattern is vertical. And decline pressing movements in general are the most effective when it comes to training the lower pec, because they're more involved and you can usually decline press the most weight out of the three chest-based pressing styles.

That's only if you lean forward though. If you keep your body straight it's pretty much only a front delt and tricep movement.

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>>41298398
Am I wrong to assume that posterior deltoid should still have a role in normal extension?

>>41298798
The delts are involved pretty much every time you do something with your shoulder, so yes. Though the posterior delts are likely more involved in vertical shoulder adduction (wide grip pull ups) because their primary function is horizontal shoulder adduction.

Bumping to keep alive.

I'm finding it impossible to add a rep each workout to my pullup count and I'm also struggling to progress with rows. At the moment I can barely do 3 sets of 5 reps. How to git gud at pullups?

Also I feel in general my progress is very slow as I can only add a single rep for each exercise at best during every workout.

How much progress does /bwg/ normally make during a workout?

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>>41298038
You seem smart. A few quick questions. What are your experiences with greasing the groove? And

What muscles does a frogstand work? I do it like foundation said- with knees resting on elbows and feel mostly my fingers getting tired, because I balance with them.

>>41301271
not gonna lie I did the scoobie thing in the OP post because I could only manage like 5. It's helped a lot I gained a rep after a couple weeks. At 10 now but I also do holds.

>>41301307
You mix in isometric holds during the pullup?

how do you guys train your legs?

>>41301348
no I mean I do them on the side. Probably should have just said I mainly do body weight stuff. The scoob advice is more applicable to strength training but they're probably not going to see rep increases as fast because most of those guys are bit heavier on average and more is going against them in each rep.

What are some underrated exercises to progress to the front lever and for the advance tuck planche?

>>41301620
not by any means an expert but wall walks if your wrists can take it

>>41301656
Wall walks?

>>41301679
it's where you put your feet mid way up a wall and walk with your hands away from the base of the wall and back.

>>41301620
Front lever raises, weighted pull ups, front lever raises with just scapula and front lever rows.

>>41301294
Kek I was just autistic about anatomy a while back.

>What are your experiences with greasing the groove?
It's pretty good for bodyweight training, or any form of training that isn't that taxing on your nervous system. Probably because bodyweight stuff is highly skill oriented as well. For weight lifting it's not nearly as convenient and I don't believe anyone (with some limited exceptions) can do it natty without burning out. Granted you can "burn out" with it doing just bodyweight stuff but it's nothing that a day or two off won't fix.

Back in the day I was able to increase my pull ups from 5-6 to 13-15. It's also very good for training grip strength, for instance. Just hang on from the bar a few seconds every time you go under it.

Frogstand is mostly skill based like a great many other bodyweight movements. But I'd say front delts, pecs, triceps and spinal flexors (your abs).

TFW training hspu, these shits are so fucking hard i feel helpless.

>>41301294
Also you shouldn't be balancing on your fingers. If you don't fell them anywhere else, you're likely plenty strong. You just lack balance and need to train the move more.

tfw greasing the groove.

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>>41303333
>>41303384
Yeah, I just started doing frogstands today, balance is definitely lacking. So how did you go about greasing the groove? Is it some strict shit or just do it as often as possible?

>>41303619
5 "sets" spread through out the day. So I'd probably just hold a frogstand for a while during each "set". It might not feel like much but it adds up. When you feel like your muscles are aching and clearly becoming the limiting factor, have a day or two off. I used to do 5-6 days on, 1-2 off. You could time it so you'd do, for example, 5x12s adding up to a minute of frogstands per day, and try to increase the total daily time each week.

is training free standing hspu 3-4 times a week stupid?

>>41306016
No
I used greasing the groove on it for a while, but it did hurt my shoulders

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>>41304694
thanks. I actually want to gtg for pushups (HBP thing in foundation). Btw where are you at on your bdw journey?

>>41296926
What's a good routime for someone that's never really done exercise?
I heard that pull ups, push ups, dips, and squats is all you really need.
I can do 13 push ups, 4 dips, no pull ups(I tried that deadhang thing and only got tob15 seconds), and 18 squats.

>>41307194
Do convict conditioning.
It requires nothing except effort and time and patience.
I would also suggest adding walking and eventually doing the c25k workout.

>>41306956
I need sauce

>>41306956
Jesus christ man

>>41307250
>>41307271

Karina hartlove

I have a noob question. I did pull ups about a week ago until exhaustion. This week I could not do nearly as much. I simply cannot get any more out, even after waiting a few hours. Did I just not eat enough or is 1 week not enough rest?

should i be back bridging for reps, or time under tension

or does it really not matter

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>>41300808
thanks f@m

>>41301271
try foundation 15rep template

>>41301407
I don't
>tfw T-Rex mode
they train a little when I do my rows

>>41303362
hang in there, desu

>>41307194
you are 'strong' for someone who never done any exercise, probably had some physical activity and such, I always recommend Foundation, you don't need to start at begining, just find your starting point

>>41307983
if you woke up one day and said 'ima fucking do pull ups' and did to exhaustion, then yes, next week would be hard, also how are your sleeping and eating patterns?

>>41308686
it becomes different exercise when you switch from dynamic to isometric, I believe

some reading matterial
https://www.ncbi.nlm.nih.gov/pubmed/6706740
http://coachsci.sdsu.edu/csa/vol21/morrisse.htm
take it what you will, from personal experience, holding a curl for 12s is harder than doing 3 reps

Unrelated:
not sure if legal
https://www.youtube.com/watch?v=nNGKAsfaDVM

>>41310296
I just eat lunch and dinner every day until I'm full. I have a weird sleeping pattern, like I get a lot of sleep some days (10 hrs) and normal 7-8 hrs other days. And yeah. I did wake up one day and said I'm gonna just do pull ups until I can't do any more. It was over 12 hours of chilling on computer / doing pull ups.

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>>41310371
Yeap, don't expect anything else, then.
>eat until I'm full
you are eating at maintenance, then

not sure if you had a question or something

>>41310296

screw this girl

I've been pushups until failure every day. First regular ones, then on my knees, then against the wall but i'm maxing at between 10-12 regular ones. Can i not build strength eating under maintenance?

Also how the fuck do i do one pullup?

>>41310597

Don't need to go to failure, just 4x12 then make them harder.

Progress should be:
>Knees
>Elbows wide
>Elbows narrow

Then switch to chest dips and make push ups an accessory.

Chest dip progress should be:
>Negatives
>Normal
>Weighted

As for pull ups, same as progress towards dips, except do inverted rows:
>Knees tucked
>Straight leg
>Elevated straight leg

Then transition to:
>Negative pull up
>Pull up
>Weighted pull up

>>41310636

had no idea about inverted rows. thanks

>>41307194
RCAF 5BX
or
Army FM 7-22 and start with the Prep Drill, add the three Conditioning Drills in order as you progress, when you can do all of them in a row then add the Push-Up Drill
or
Convict Conditioning, ignore his programs, just do all six exercises in a row, 3-4x a week

No need to fall for the gymnastics memes on this board, old-school calisthenics work just fine

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>>41310573
I think you would go to jail for that Kappa

>>41310597
you need stamina to go higher in reps, which is gonna be a problem eating under maintenance, if you eat under maintenance, you need the same amount of protein for muscle repair (it's when you are 'building' muscle, actually) so if you have diet down on protein side, the only issue will be stamina, where you are failing, you can build strenght with lower reps higher weight

>>41306956
I've just started lurking these generals because I've started working a pretty physical job and don't have the time/energy to go to the gym anymore. I'd dabbled in bodyweight stuff in the past so I though why not give it a try again. My workouts consist mostly of basic stuff: pull ups, dips, leg raises etc. I'm training my single-arm hangs for one-arm pull ups and also doing assisted handstands.

>>41310833
Brisssyyyyyy

This shit looks like so much more of a pain in the ass for a beginner than just downloading the stronglifts app and squatting like a retarded motherfucker

show me a good newbie routine

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>>41311520
Foundation

What do you think of Chris Herias Calisthenics youtube channel? That's what got me started some weeks ago.
L-sits and to learn the planche are kinda fun, more fun than lifting weights, even though that's also kinda cool

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>>41311569
link it then I can judge

>>41311656
https://www.youtube.com/watch?v=dtsrFeWjx3g&t

>>41311520
you can do reddit r/bodyweightfitness routine

warm up

static bodyline work
planks/side planks,hollowbody hold, supermans holds, ect

strength training
dip progression
pullup progression
pushup progression
inverted row progression
pistol squat progression
L-sit progression

3/4x a week

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>>41311664
ah, I remember that channel from a few threads back, too cringey and too much shilling/clickbait

>>41311702
Okay, I didn't see any clickbait or shilling on it. But as a beginner the progressions seem to be good?! As for example the Planche progressions

>>41311707
>sup guys, wanna learn to planche?
>download my app!
>heres the first step
>download my app!
>heres the tuck planche
>download my app!
>before i forget, download my app!

nothing wrong with the progression in my opinion. agree with the other dude that its pretty cringey, but its pretty informative

Which would be a better buy?

Overcoming gravity v2 or Foundation? Pros and cons if you don't mind. Its been too long since I've worked out. Help a brother out. :(

>>41311783
I don't give a shit about his app, just want some information on his stuff. So thanks bro, will keep going with his youtube stuff

>>41311808
Buy Starting Strenght 3rd Edition. Absolute madman book

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>>41311707
well, as for 'is it good' you can't really know until you try, I tried Foundation and I am progressing, so it 'work' as much as people come and troll it, so I have no idea if there is a more 'efficient' or 'faster' route to achieving this or that

whatever works for you, do it

>>41311808
You can get Foundation on torrent, I'm sure there will be OG v2 up at some point

>>41311569
>>41311702
>>41311707
His handstand tutorial was what got me my first free standing handstand and balance. No other handstand tutorial has helped me like his.

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>>41312931
what other ones did you try and for how long

>>41312971
I've seen many including calisthenic movement and fitnessFAQs

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>>41313052
no no, I asked which other tutorials did you try and for how long

>>41313164
Like i said i tried tutorials from many channels amd none of them helped. I kept doing the whole "do le wall handstand" "once you are comfortable do le freestanding handstand"
Id just get frustrated and stop

Hello, /bwg/.
Please rate this possible routine:
Pushups 4x25
Weighted dips (10kg) 5x12-16
Pullups 5x5
If I have time, biceps curls 5x10

Every other day.
thx

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>>41313332
sounds like you didn't follow any other tutorials properly, carry on

>>41313429
no progression = shit
>if I have the time
nevergonnamakeit.notanexeok.exe

I can only hit the gym twice a week so this is my home workout, I wonder if it makes any sense.

L- pull-ups 3x max
Ring dips 3x max
Shrimp squats 3x max
Ring rows 1x max
Narrow push-ups 1x max
Squat jumps 1x max
core work

>>41313481
>no progression = shit
I'm sorry, I didn't realise I had to write out my plans for the next six months.

>>41313490
you can do push-up variations on rings to make them harder.
>ring rows
work towards front lever rows if you're not already.

Sorry for the questions, hope I'm welcome here. But what are the requirements and how hard is it to be able to do these handstand push-ups without having your feet anywhere? that shit looks cool and insane, so do I need muscle or just light bodyweight? thanks friends

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>>41313508
so why ask for advice on your one day 'routine'?

>>41313490
too much work on your triceps?
never understood the use of 1 set work outs, or going till exhaustion, you can have different levels of exhaustion each work out

>>41313601

Well it's always max minus one. I don't actually train until failure. It's just that reps are the easiest mode of progression with bodyweight.

>>41313585

will look into it thanks

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>>41313691
>It's just that reps are the easiest mode of progression with bodyweight
ok?
had no trouble following Foundation rep progression template, which increases set as well as reps over time and like I said, your rep maxes can differ day to day.

>>41313728

All right. Variations, sets, reps, rest between sets, so on and so on. I'm not looking for a magical rep range. I've done 3x4 -> 6x6 with free weights. Was just looking for tips for bw workouts.

>>41313750
If your goal is hypertrophy, sets to voluntary failure is fine.

There are a number of studies presenting information that suggests that voluntary failure is an important factor for hypertrophy, potentially moreso than resistance load. If you're doing sets to voluntary failure, and giving enough rest, you're doing fine if your movements are good, and you're not overworking parts.

If you're at all curious, Mitchell et al. had a paper in 2012 about this that I can link you. Found that 30% of 1RM for 3 sets had results that weren't significantly different from 80% of 1RM for 3 sets, in terms of training induced increases of muscle volume. A number of others have found similar stuff.

If your goal is more strength focused, sets/reps at appropriate resistance load should take a greater focus, and you might want a more structured plan than just taking sets to max.

If you want endurance, keep the rest times low and aim to increase reps to a certain point, preferably above the 12+ region or higher.

>>41313481
What tutorials would you recommend and how good is your handstand?

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>>41313824
where's the link? if you mention something and have a link, post the link

>>41313928
Foundation, I don't train for HS

>>41314092
If you dont train handstand how do you know foundation is good for it?

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>>41314101
If you never tried it, how can you know it's not good?

>>41314092
Journal of Applied Physiology: http://jap.physiology.org/content/113/1/71.long

Main issues are the number of participants and specificity of previous experience, hence my use of 'suggested' importance of voluntary failure. May not be consistent across all ranges of experience.

Others suggest that it may still be useful for trained individuals for hypertrophy, but again, doesn't provide the same stimulus for strength that high intensity training does. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4731492/

>>41314160
Maybe it is the greatest thing ever but i never tried it so i cant say for sure, but i try many videos and one really helped me so thats why i recommend it and when i teach people irl i use the same methods.
I wouldn't recommend something i never tried, like you are doing right now.

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>>41314199
Meh, I dunno, the 'to failure' is what I do while following Foundation, never feel like I could do 'one more rep faggot' unless it's a deload week.

>>41314216
I'm following Foundation, just not for headstand, but the info is solid overall and I am 'shilling' it anyway, so why not