/bwg/ - BodyWeight General

File: Foundation 1-4 and Handstand 1-2.jpg (1MB, 2365x1843px) Image search: [Google]

1MB, 2365x1843px

>>41358128
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

>>41358128
I'm interested in bodyweight exercises. If I can do 13 pull-ups, when do you think I could expect to do a muscle-up? Is it more strength or form? Are dips dangerous?

File: zanetti_arthur_156cm.jpg (120KB, 625x400px) Image search: [Google]

120KB, 625x400px

>>41358144
hardest part of muscle up is the transition
it's more of a pure strength movement
any exercise can be dangerous if performed incorrectly

good news: i can do 3 pullups now. could not do any a couple months ago. someone here said to try the bent arm chin hang - that helped alot

bad news: i can only do 3 pullups

File: xkris-how-to-follow-euros-2016.jpg.pagespeed.ic.eCDrv5n7al.jpg (62KB, 750x500px) Image search: [Google]

62KB, 750x500px

>>41358190
look at the bright side, senpai, 3 is more than 0

>>41358144
Start doing straight bar dips as well. After that try negatives and explosive pull ups.
Either that or kip like some freestyle faggot.
>>41358190
How is that bad news?

File: 1428822809069.jpg (490KB, 1000x1000px) Image search: [Google]

490KB, 1000x1000px

New routine

>Aday
facepulls
curls
HSPU 5x3
weighted hollow push--ups 3x5
maltese press 2x10
cross press 2x10

-weighted core
back extensions 2x5
decline situps 2x5
leg raises 2x5
russian twist 2x5
reverse leg raises 2x5

>Bday
handstand 3x60s
weighted pull-up 3x5
Flase grip Weighted rows 3x5
weighted dislocates 4x10
Pistol squats 3x10
leg curls 3x10


-Endurance static core
plank 60s +
hollow 60s+
superman 60s+
side plank 60s+
glute pulls 3x10+

>Cday
facepulls
curls
HSPU 5x3
benchpress 3x5
maltese press 2x10
cross press 2x10

-endurace core
back extensions 2x10+
decline situps 2x10+
leg raises 2x10+
russian twist 2x10+
reverse leg raises 2x10+
Dday
handstand 3x60s
weighted pull-up 3x5
barbell rows 3x5
weighted dislocates 4x10
Deadlifr 3x5
squat 3x5


-weighted static core
plank 3x10s
hollow 3x10s
superman 3x10s
side plank 3x10s
I may even do handstand push-ups on Dday, but i don't know if i should. I also do cardio pyramids depending on time.

>>41358144
Practice the movement. I can do 25 pullups at 185 bw and can't manage a muscle up yet (granted I don't try more than once or twice per workout Fucking around)

File: planche.jpg (54KB, 607x288px) Image search: [Google]

54KB, 607x288px

>>41358128
I finally started using this piece of the foundation to start training for the planche. How are you doing with your planche training and do you feel like this routine has helped you with your progress? I know that you are training for it.
I can already do tuck planche but had to take a step back because i cant hold it for 30 secs.

File: wing-arms_1502012i.jpg (59KB, 620x620px) Image search: [Google]

59KB, 620x620px

>>41358300
I dunno, man, I'm only on Plank atm, this week is 4x60s (had massive delays yet again, OP is a shitty health fag) I never did anything to train Planche before, so I can't really tell if it's better than any other program, but I am progressing and that is important to me, personally, one of the reasons I always recommend Foundation.

You can do tuck planche, that's nice, I never tried any step 'higher' I just follow from level 1 since I escaped auschwitz, 'step back' I do hope you didn't go back to advanced frog stand? tuck planche is 30s mastery, which starts at 3x6s

>>41358290
>decline sit ups
never gonna make it
>shit ton of biceps work disproportionate to triceps
kay

>>41358369
dang thats exactly what I did, but I am finding advanced frog stand helpful in terms of balance so im just gonna do it for a couple day anyway.

File: wgy-4dbe6c2ea2e69844.jpg (364KB, 2048x1391px) Image search: [Google]

364KB, 2048x1391px

>>41358463
eh, that's weird, you need less in terms of balance since your legs touch your arms, in adv.frog vs tuck planche

>>41358514
I just tried to max out and my tuck planche is at about 18 seconds so I am gonna go with it from now on.
So with foundation can I realistically expect to do open planche when I reach 5x30s? I dont mind going through every progression I just dont want to end up building a bunch of endurance in the tuck planche just so it can have no effect.

File: w3-gymnastics-a-20141009-e1412778762360.jpg (309KB, 2029x2546px) Image search: [Google]

309KB, 2029x2546px

>>41358530
eh, like I said, I'm only on level 3 so I can't answer that, tuck planche translates to planche, so your endurance would not be wasted, it's full body weight on your straight arms, would be the same (excluding stabilizing muscles) if you were on pbars with your legs not touching the ground

>>41358369

>push-ups
>bench press
>hspu

The bicep curls are more for prehab, same thing with face pulls. I honestly don't see whats wrong with decline sit-ups? It's a core movement that can be progressively overloaded effectively.

>>41358573
Not him but there are much better core movements like hanging leg raises and toes to bar. Do decline sit ups if you really want but it wont really transfer to anything other than sit ups.
>>41358571
Hmmm I really hope so. I have trained for planche before and got nowhere quick, thats why i can do tuck planche now without much training for it.

File: US-women-gymnastics-team-wins-gold-medal-at-Rio-Olympic-Games-26.jpg (219KB, 2000x1333px) Image search: [Google]

219KB, 2000x1333px

>>41358573
push ups are shit tier for triceps if you do weighted fucking pull ups, you need to do dips at the very least, weighted dips for optimal balance

we already had a ton of links why sit ups are bad for you, declined are just shittier version of normal ones

>>41358599
>nowhere quick
that's the thing with BW, slow and steady does it

>>41358617
>>41358573

benefits of weighted Decline sit-ups

1. enforces posterior pelvic tilt
2. can be progressively overloaded
3. carry over to pretty much all body weight movements since it's basically the top part of a hollow.

The only other contender is the weighted leg raise, as for them being bad for you as long as you have PPT and your stretch your fucking hips our their perfectly fine.


Why the fuck would i do shitty as fuck weighted dips, when i can reinforce a hollow hold with weighted push-ups? If you do them properly, add a little rom, and get the right set up, weighted push-ups have much more carry over to all pressing exercises done in BW.

https://www.youtube.com/watch?v=hbTWvtJDQjU&t=109s


Mr fitness FAQ's has shit form on them tho.

File: US-women-gymnastics-team-wins-gold-medal-at-Rio-Olympic-Games-17.jpg (103KB, 2000x1333px) Image search: [Google]

103KB, 2000x1333px

>>41358738
1. enforces posterior pelvic tilt
so does Lsit dips
2. can be progressively overloaded
so do dips
3. carry over to pretty much all body weight movements since it's basically the top part of a hollow.
not sure what you mean by this, if anything I would argue push ups involve less stabilizing muscles than dips

>>41358738
do whatever you want but me and the other guy will agree that dips are superior to push ups. Its good to mention that with push ups you are not lifting your whole bodyweight so you need a lot more weight to make it challenging. Also how will you be doing weighted push ups? Do you have a partner to put weight on your back?

>>41358806
https://www.youtube.com/watch?v=hbTWvtJDQjU&t=109s

>>41358826
yeah that will work better than having weight on your back. Do what you want honestly its up to your preference.

Can any of you rate my progress?

I started calisthenics back in February, following the tables in Foundation but changing them a bit to meet my goals (for example, inste of aiming for 5x5 in pull ups, I'm aiming for 5x10). Before this I had never done other exercise other than hiking a lot and cycling everywhere. I went from standard squats to strict pistols really quick, as my legs have always been quite strong from hiking, cycling, walking for many days and hours straight.

I'm 1.81m and 62kg atm, bf I'd say around 12%? I'm really lean

Because of a tight schedule I can only work out 3 days a week, between 1-2 hours. My plan is as follows:

Monday - pistol squat (currently at 4x10), back bridge (currently 5x60s), pull ups (currently 4x8)
Wednesday - push ups (currently 4x12), pike push ups (currently 4x8), planks (currently 5x60s)
Friday - pistol squat, hanging knee raises (currently 4x8), chin ups (currently 4x10)

I usually rest 1-4 mins between sets depending on my level of exhaustion, and sip a bit of water here and there. All these are strict reps, and I can usually manage the first 2-3 sets perfectly, while struggling a bit on the 4-5 sets.

4 months in and I'm starting to feel really tired, my muscles feel tense and even though I keep going on with it, the idea to get on it and get my workout done is starting to feel heavy. This has resulted in lesser quality of my performance (doing reps 1s up, 2s down instead of 2s up, 1s rest, 2s down; posture not as good as it should be because of rushing it). I'd say my diet is good, but maybe needs a bit more protein. I sleep 8 hours a night and rest well. Used to stretch the first 2 months, but eventually stopped. I feel like I should start again though, I feel too tight.

Anyway, is this normal? How's my workout and progress? Also, sorry for the blog

>>41359483
I meant I started back in January, not February.
Also forgot to mention that on top if cycling a lot (basically my only means of transportation) I do some cardio Tuesday and Thursday. ATM I'm doing HIIT rope jumping for about 30 mins

File: 1492725966413.jpg (1MB, 2000x1401px) Image search: [Google]

1MB, 2000x1401px

>>41359483
I am impressed with your pull up progress. I started on February and I am about to go into PE5 Bulgarian Rows, which is like 3 levels behind the actual pull up

What do you intend to do after back bridge? What did you do before it?

>>41359626
Thanks, man. Pull ups and chin ups are my favourite exercise, so I put extra effort in them. Only thing worrying me now is, like I said, the decreasing quality of my reps because my overall mood concerning the work out. I'd rather do 4x6 strict and well timed than 4x8 with ok posture but a bit too fast... Also I just did Australian pull ups or whatever they're called for about a month before actually venturing into actual pull ups.
Like I said, I'm following the Foundation tables, but not the progressions per se. Mainly because I read through it all and looked overtly technical and complicated to me.

Before the back bridge I did straight bridges, then neck bridges. After back bridges I don't really know what I'll do. Any suggestions?

File: US-Olympic-gymnastics-trials_1_1.jpg (29KB, 600x400px) Image search: [Google]

29KB, 600x400px

>>41359483
you want to pair your biceps with triceps, also you do variations instead of advancing in difficulty, not sure what your goal is, but might want to keep that in mind

>>41359787
>pair bicep with triceps
What do you mean?

>variation instead of advancing in difficulty
Well I intend on going to more complicated exercises once I reach the end of the Foundation tables (that is, when I can do 5x15 push ups perfectly and well timed, 5x10 for pistol squats, etc)
My goal is basically getting a bit bigger (62kg at 1.81m is not enough IMO, should be around 75kg or so) and overall decent strength and fitness. So a mix of looks and actual strength regardless of the size, prioritizing strength a bit more than looks

File: us-mens-gymnastics-team-2016-meet-the-olympics-hotties-35.jpg (121KB, 1222x814px) Image search: [Google]

121KB, 1222x814px

>>41359811
that means you do pull ups with push ups on the same day

I mean, pike push up and push up, those are variations, same for pull up and chin up

>>41359856
Chin ups I added just because I like them, despite them being pretty much the same as pull ups, or a variation.

As for the pulls and push on the same day, I'll give it a go, switching bridges with push ups. What is the explanation for biceps and triceps on the same day though?

>>41359856
>>41359893
Also pikes I'm doing as a prelude to handstand push ups, since they target the shoulders and I can't yet do the HPU

>>41359483

Your progress is fine considering your program. Your exhaustion is because you're a skelly. You need to eat more. Atleast 2000-2500 calories a day.

Also regarding your routine. You could do way more if you wanted to. I do 25 sets of chinups a week just as a warm-up for my lifting.

When I only had a pullup bar I used to push myself to do more chins than the week before and ended up doing 250+ every week. It's easy to take a 10 mins from whatever you're doing for a few sets of chins.

Anyways in your case eating more should solve most of your problems

>>41359972
Thanks for the tip, man. Diet is really my weak spot, need to get around that.
As for doing more, I probably could, but I'm not going to lie, after school, work and sleep I only have about 4 hours left, of which I already spend 1-1.30 in calisthenics. The remaining 2-3 hours I'd rather spend in other things I enjoy (gf, woodworking, reading). I'm aware this will slow down the progress, but still.

>>41359996

I honestly have no idea how your workouts take that long. You really shouldn't be resting more than 1-2 minutes considering how low the intensity is.

>bodyweight exercises
>but who was spinal extensors?

File: us-gymnastics-team-07302012-03.jpg (170KB, 933x1400px) Image search: [Google]

170KB, 933x1400px

>>41359924
If you want medical explanation, I do not have one. As 'bro tip' it helps with muscle balance as well as keeping joints healthy. If you want me to put it in simple terms, when you work one muscle like biceps, during work it tenses up, so it pulls the triceps along with all the tendons and connective tissue, then if you do some triceps work the tension is releaved and balances out.

>>41359924
for shoulder work look into SPL progression in Foundation

>>41360061
same, I didn't read >>41359483 takes 1-2hours, at most if you rest the max amount of time which is 5mins, it should not be more than 80-90mins

File: U138P200T1D178776F10DT20080814222436.jpg (21KB, 450x339px) Image search: [Google]

21KB, 450x339px

>>41359996
man, how can you do woodworking after work out? I can barely move the mouse after a good session, you can read while resting between sets, desu

File: 20170503_135135.jpg (3MB, 3264x1836px) Image search: [Google]

3MB, 3264x1836px

I found this in a local park, been using it for bar dips, bicep curls and practicing back lever.

Problem is that the highest bar is fairly short still, I would say around 6'3-4. This makes pull ups and chins really hard.

Anyone have some suggestion as to what other exercises I could do?

File: SUB-DOG-JPGYMNASTICS-jumbo.jpg (109KB, 1024x735px) Image search: [Google]

109KB, 1024x735px

>>41360183
do them with Lsit form, aka Lsit pull ups
this is for example
https://www.youtube.com/watch?v=hHdD5Ksdnmk

>>41360176
I usually do woodwork first, then work out. Not worth risking slicing a finger.

>>41360061
2 hours is the longest and rarely, just when I'm really feeling like shit. Normally it's around an hour, an hour and 10 minutes. Except for pull ups that take me longer to recover from, I usually just rest between 1 and 3 minutes between sets. For pull ups around 4

File: stronggymnast.jpg (13KB, 450x299px) Image search: [Google]

13KB, 450x299px

>>41360678
share some work? I want to do smithing, but I fucked my elbow with it, get the occasional pains now and then

Anyone test their strength on the 4 major lifts?current Routine?

>>41361091
At work rn and no pics here, but I'll get around that tonight when I get back home

File: 1444130429578.png (205KB, 500x500px) Image search: [Google]

205KB, 500x500px

>>41360176
>tfw high recovery ability
Dude, you might want to try to end it and start a new character.

>>41361091
Yeah this is what happens when you use the smith machine for arms in stead of legs like a fucking normal person.

>>41361431
He's talking about blacksmithing, ya doofus

>>41360678
Still doesn't make much sense. Each workout you have 13 working sets.

Let's say each set takes 1-2 min to perform and you rest 2 minutes between each set (you probably should be resting 60-90s) that'll take you 40-55 minutes. 90-120 minutes to perform 13 working sets is very slow.

>>41361666
Might be I sometimes get distracted and my workout goes from 50 minutes to 1 hour 10. Sounds stupid, but sometimes that happens.

Also, in terms of diet, what would you guys recommend me? I've found a calorie counter/diet creator (eatthismuch.com), is it reliable?

>>41361859
You are bulking, aren't you. Just get your protein in g to be double your weight in kg. You should be getting about 130g of protein for your weight. If that doesn't work, you can bother yourself with calorie counting, but it will work.

>>41358128
https://www.youtube.com/watch?v=41TcUgdqRJ0

>>41362813
Sweet, so basically just concentrate on protein intake, then?

File: 920x920.jpg (45KB, 920x636px) Image search: [Google]

45KB, 920x636px

>>41361400
it's more fun to overcome your shortcomings
>mfw you don't play on hardmode

>>41361550
I'm pretty sure he was trying to meme something

>>41363111
meh I just eat whatever, anon
>half a liter of milk for breakfast
>soup + something with chicken for lunch in caffeteria
>dinner I make beef/chicken with mac/tatoes
I eat snacks after dinner, mini waffles like 4 of them, then later in the evening I eat protein cookie (https://www.myprotein.com/sports-nutrition/protein-cookie/10530674.html oeats and raisin)

>>41363111
Yeah, it's easy. It might take you a week or two to find foods that are rich in protein and that you like. You probably can find them in a single trip to do store, but you don't want to eat the same shit every single day, do you.. I discover protein rich foods even today, checking the label for everything that isn't obviously a carb bomb.

File: 1494260795675.jpg (193KB, 800x800px) Image search: [Google]

193KB, 800x800px

>>41363325
>mfw you don't play on hardmode
Ye but the game is played on survival mode. Neither of us will reach the end, but the easier it is the further you'll reach.

Anyone have any links as to what a basic calisthenic routine would look like? Used to weights 6 days a week but want to switch to body weight/ yoga

>>41363395
I'm a whore for walnuts, almonds, salmon and lentils, and luckily that shit is cheap where I live. Used to live in Canada and couldn't afford half of what I do now being just as broke. Being a yuropoor pays off.

>>41363325
I normally do heavier breakfasts (2 eggs, oats with milk, coffee or tea), and snack a small sandwich with meat and cheese at noon, and 5-6 whole walnuts and some fruit around 5pm. My lunch is way heavier than my dinner, as that's how we role in my country.

File: xxx_gymnastics_u-s_83273592.jpg (188KB, 1000x555px) Image search: [Google]

188KB, 1000x555px

>>41363767
if you an hero the game is over

>>41363891
first reply to OP >>41358129

>>41363904
doesn't seem that heavy of a lunch, looks like a lot of carbs with little protein bruh

>>41364216
>doesn't seem that heavy of a lunch, looks like a lot of carbs with little protein bruh
That's my breakfast, not my lunch though. And I usually work out in the morning before school, so hence the higher carb content. Also, I thought both oats, milk and eggs were considered "higher protein"?

>>41364216
>>41364293
What I described in that post is just my breakfast and 2 snacks I have. My bigger meals (lunch and dinner) I did not describe, but they're usually as follows:
>Lunch
Big ass plate of lentils with pan-fried veggies and a piece of meat (usually an all-beef hamburger).

>Dinner
Usually revolves around a piece of fish, mostly salmon or cod, with more vegetables and some rye bread.

But yes, they aren't that big either...

>>41364341
Add a liter of milk after breakfast and lunch.

+1200 kcal
+60g protein

>>41358128
will i progress in front lever, back lever, planche, handstand and manna
>those are the only exercises i do with some pullups and dips for warming up
by simply trying to do them or do i need 40 progressions from jewish coach sommer
>currently at ~10s straddle front lever, ~15s straddle back lever, ~20s adv tuck planche, ~10s free handstand, ~30s l-sit

>>41364367
Well maybe at least 3 or so progressions from jewish jewtube.

>>41360132
>but who was bridge?
https://www.youtube.com/watch?v=hKAl-jcRzWM

>>41364361

Rip pls go

>>41364421
Come on man, It's solid advice. I bet you drink milk.

Goal is just to get abs, nice arms, chest, and become saitama.
Routine 3x a week:
380 push-ups(deck of cards)
200 situps
100 pullups
DB 21s for 3 sets
Sprints/distance running for legs

I also do push-ups basically everyday, typically at least 100. I do different variations, like diamonds, reverse grip, Archer push-ups, etc.

How to prevent fucking up my shoulders?

>>41364456
DB?

>>41364361
>>41364439
I'd like to give it a try, but I really can't bring myself to drink that much milk in a day. I already have around half a liter with my cereal and a glass of milk in the evening and I don't even like it that much. Any other alternatives that are a good calorie/protein source I can snack on easily?

>>41364480
Some dumbbells from my garage. 21s are curls where you do 7 lower half reps, 7 upper half reps, and 7 full reps without rest. Just doing them to supplement my small arms.

>>41364456
Do you do the 100 pull ups in a row or in sets? If the latter, how do you divide that into sets? And how quick are your reps?

>>41364512
I do a circuit for the situps and pullups. 10 pullups, then immediately 20 situps, with 30 seconds in between rounds. I try to do my pullups fast but not fast enough to where my form breaks down.

>>41364505
Buy whey protein. Makes the milk delicious.
1scoop+1l milk = 55g protein

Alternative is yellow cheese.If you put one fat slice of cheese on your sandwich it tastes like shit. If you put a thin slice of cheese on your sandwich, you aren't putting enough cheese. Instead of putting a slice on top of the bread and then meat and eating the whole as a sandwich, do this.
>Cut 100g cheese into thin slices
>Grab bread with one hand
>Grab cheese with the other
>Stuff them in your mouth
This way you'll see that you are able to eat much more cheese with much less bread.

100g yellow cheese = 25g protein

>>41358190
How heavy are you? I'm 68kg so it's no wonder I can do 15 pullups. I don't think I'd be able to do even 3 with 20 additional kilograms for example.

>>41358144
I was asking myself the same question about dips before I started doing them. Definitely avoid bench dips, but "normal" dips (I'm doing them on two chairs) were ok. I've gotten a slight ache in the shoulders after doing them for the first time, so I waited a few days before doing them again. However, I didn't have any problem since, doing a couple of sets of up to 25 reps.

File: xacrowcPOR.jpg.pagespeed.ic.rE5CLRjlGU.jpg (38KB, 750x500px) Image search: [Google]

38KB, 750x500px

>>41364341
ah, I thought
> snack a small sandwich with meat and cheese at noon
was your lunch

>>41364341
really depends on the size, 'big ass plate' means nothing if you don't know exact weight of the food in it

>>41364367
just try it, don't buy in into those shill programs, want to do planche? JUST FUCKING DO IT

>>41364691
That sounds autistically genius, I'll give it a go

File: 1494263656822.png (138KB, 500x518px) Image search: [Google]

138KB, 500x518px

>>41365072
>don't buy in into those shill programs

w8 what XDDDDD. Didn't expect to hear that from you. I liked you more when you shilled Foundation. It's a good program and all.

>>41365579
It is autistic. I am poor in terms of ideas for food unfortunately. You could try peeled pumpkin seeds or cornflower seeds, they have around 20g of protein. Peanut butter has 25g if you are into that sort of shit. Chicken thighs and all kinds of fish are good as fuck, haven't checked how much protein they have, but they make up the most of my diet. But you probably've heard all this.

Btw you didn't say. Do you use protein powders?

File: gymnastics-150708-4.jpg (91KB, 434x451px) Image search: [Google]

91KB, 434x451px

>>41365615
I guess I need to work on my sarcasm

>>41365764
WHat about sunflower seeds? Those you listed are available here, but sunflower seeds are way, way cheaper.

And no, I don't use any protein powders. I'm trying to go the fully natty way, no powders, no supplements. I honestly don't think it's necessary with a good diet, and I'm willing to adapt mine to make it appropriate, so...

File: laugh.jpg (11KB, 238x212px) Image search: [Google]

11KB, 238x212px

>he does the cookie cutter program foundation
>he thinks coach sommer is the be all end all in bw training knowledge
>he doesint know about training specificity

>>41365954
It was a typo I meant sunflower, they are cheap everywhere I guess. I don't know if you know, but sunflower seeds are not healthy if you eat to many of them...

You are right that supplements aren't needed. I don't see a reason to not use them, though. It's fucking delicious and has tons of protein. Imagine if ketchup had 25g of protein in it, would you still not eat it?

>>41366205
>I don't know if you know, but sunflower seeds are not healthy if you eat to many of them...
Where I come from everyone chugs those things down like water, even /fit/ people, so not too worried.

>Imagine if ketchup had 25g of protein in it, would you still not eat it?
I actually don't like ketchup kek
But I get what you're saying, I might have a look around and see if I find any that looks appealing

What do you guys think of Mark Lauren and YAYOG? I've been following the intermediate program for 2 months now and starting to see progress and feel better overall. Trying to gain weight also

>>41366125
What program do you recommend for planche? Im following foundation but only for planche.

>>41364456
>How to prevent fucking up my shoulders?
by not doing a billion pushups and pullups every day

If you're a fan of high volume training im not gonna stop you from doing that but it'd be alot more beneficial if you up'ed the difficulty on the stuff you're doing, instead of just doing a shit ton of them.

>380 pushups 3x a week
think in terms of bench press, theres a reason bodybuilders don't do 500 reps of low weight. They do low reps, low volume of the highest weight they're comfortable doing. not to say 400 pushups a day doesn't have benefits, but you're not really gaining strength anymore at a certain point, you're just training your muscular endurance.
honestly look into doing your pushups weighted, or working towards planche pushups, one arm pushups, or handstand pushup as there's actual progressive overload in those moves as compared to just doing a shitton of normal pushups.

>100 pullups
again, youre just training for endurance here, which is fine if thats what youre going for.
if you want to build more strength though, start doing them weighted. or go work toward one arm pullups. (pullup to archer pullup to one arm pullup)

>200 situps
im personally not a fan of situps. bend your spine and they're just really easy in general.
theres a bunch of better options anyways.
do them weighted. do them inverted on a bar. hanging leg raises have more room for progression. planks and weighted planks are better. ab roller is better too imo. work torwards stuff like dragon flags.

>DB 21s for 3 sets, Sprints/distance running for legs
this is fine

>>41367102
Lad, I'm not a bodybuilder. The only thing I have a slight fitness motivation for is joining the army, but I'm already in good enough shape to destroy the pft. I train this way because it's the way the biggest people I know train, ie relatives who went to prison. I personally think that the high reps not building muscle thing is a meme, as I've already gone from 155lbs to 165lbs while maintaining abs. Also, Herschel walker a d Mike Tyson both made insane gains off of high rep bodyweight workouts. I know high rep push-ups aren't that great for shoulders in general, I was just asking about technique tips to lessen the damage.

>>41367522
>Goal is just to get abs, nice arms, chest, and become saitama.
took this as bodybuilding.

>I personally think that the high reps not building muscle thing is a meme, as I've already gone from 155lbs to 165lbs while maintaining abs.
im mean, of course you'll build muscle, it takes a bunch of muscle to do 400 pushups/100 pullups. But lets be real here, the biggest people are the dudes lifting a ton of weight, not the dudes doing hundreds of pushups. well, actually the biggest people roid but w/e

>Herschel walker a d Mike Tyson both made insane gains off of high rep bodyweight workouts.
The highest amount of respect for those guys but performance enhancing drugs help you look like that lol. Not a knock on them at all since most pro athletes are on something to compete

>I know high rep push-ups aren't that great for shoulders in general, I was just asking about technique tips to lessen the damage.
Do prehab work. Resistance bands are king for this. Facepulls are amazing for shoulder health. YTWL's saved my shoulders. Mobility work keeps shoulders healthy. External/internal rotation shit

>>41367704
Thanks lad. Doing some research on mobility work now.

Anyone have anything to help me work on my lateral jump? It's shit.

>>41368604
jumping pistol squats for style

>>41363891
Dip progression
Pullup progression
Inverted row progression
Pushup progression
Pistol squat progression
Core work

File: Steven+Legendre+2016+Men+Gymnastics+Olympic+hz64z4K_L18l.jpg (52KB, 600x400px) Image search: [Google]

52KB, 600x400px

>>41366541
If you ask for advice on program/routine, be sure to post it.

>>41366724
He is just one of many trolls that shitposts here, never providing any resources of his own, feel free to hide post.

can i expect to get big legs and glutes from calisthenics or should i really just go to a gym for squatting? im 5'7''
no homo

File: pplxppl.png (26KB, 498x811px) Image search: [Google]

26KB, 498x811px

How does this look for strength/hypertrophy? I've been doing bro splits for the last month and a half and I've definitely seen progress but I think things could go faster by switching to this.

>>41372175
you pretty much plateau at hill sprints and pistol squat variations

go to a gym for squats and deadlifts

File: stephen-mccain.jpg (53KB, 500x349px) Image search: [Google]

53KB, 500x349px

>>41372216
don't see anything bw related, try >>41363536

>>41372175
nah, unless you do sprints, you need weight for legs

>>41372233
>>41372322
Enlighten me about this sprints thing. I'm doing pistols at 5x10 now with good form and I'm looking to expand my horizons in terms of calisthenics leg work out

I was doing ICF 5x5 and progressing decently, I've also got a pull up tower and dipping belt to attach weights to.

I find weighted bodyweight excercises more fun than lifting. How do I make a routine out of this? I still wanna do squats and diddlys for my legs.

Will I make quicker gains if I stick to doing 5x5?

File: Steliana-Nistor-Feet-375654.jpg (800KB, 1544x1112px) Image search: [Google]

800KB, 1544x1112px

>>41372550
F = mass times acceleration
so if you want more force (bigger muscles) you have to increase mass or acceleration, in simple terms, run fast for short distances, gonna have to look for running thread somewhere to ask questions about it, though.

>>41372772
you can stick to 5x5 for weighted bw stuff, I have similar goals, the routine for weighted stuff:
>A:
Biceps - weighted close grip pull ups
Triceps - weighted dips
Diddlies
>B:
Back - weighted wide grip pull ups
Front - weighted archer push ups
Squats

My routine is different, though, but I do mix weights with bw stuff.

>>41359483
What's the difference between holding the bridge for 60s and just doing the movement for reps, maybe holding for a few seconds each time?

File: Shawn-Johnson-Feet-330571.jpg (288KB, 2188x1746px) Image search: [Google]

288KB, 2188x1746px

>>41373193
time under tension, to put it simply

What's a good bodyweight routine if I'm recovering from hand injury? Basically I have trigger finger from lifting weights, so I was thinking of taking two weeks break from it. I guess I might still squat, but no presses/deadlifts.

I was thinking of just doing pushups and some abs excersise, I can't do chinups because that hurt my hand, and uh I can't train biceps without chin up can I?

File: Samuel_Mikula.167cm.jpg (112KB, 1310x873px) Image search: [Google]

112KB, 1310x873px

>>41373459
push ups will put stress on your fingers, unless you have those handle to grab for push ups, best recovery from injury is rest

>>41373052
Are you actually retarded?
Force is used to describe the power of objects in movements, not muscle. Following your logic, you might as well tape a bunch of 20kg plates to your body so you increase your mass and therefor muscle. Go relearn physics.

File: sam-mikulak-american-gymnast-large-msg-13433444782.jpg (64KB, 580x393px) Image search: [Google]

64KB, 580x393px

>>41373496
>tape a bunch of 20kg plates to your body
that's how weighted BW exercises, work, you are correct, anon

on physics side, your acceleration will go down, so your F (muscle mass) will remain the same

>>41373468

Nah if I put a soft cloth or something on my hands, it doesn't hurt so much.

File: rodrigues-danny-161cm.jpg (129KB, 642x320px) Image search: [Google]

129KB, 642x320px

>>41373578
eh you're a grown man, anon, and it's your body, so carry on

>>41372772
>>41373052
Can I see how your body looks from this routine senpai? I'm gonna give the one u suggested a go though, thanks.

>>41373633
So uh any routine? I'm not familiar with bodyweight stuff besides push-up and crunches. Basically I just don't want my bench to suffer after 2 weeks.. is that possible?

File: Rebecca Tunney GBR 173.jpg (82KB, 844x1270px) Image search: [Google]

82KB, 844x1270px

>>41373664
no idea what you bench and your weight, you can always try some Foundation exercises?

>>41373643
I gave that one for you, I'm doing different routine.

>>41373678

My bench is very light.. 47.5kg at the moment.. I'm just starting out basically.

Foundation excersises, is that the one in the top?

File: photo_verybig_102533.jpg (41KB, 500x333px) Image search: [Google]

41KB, 500x333px

>>41373694
first reply has the exercises if you don't want to download PDF's
you didn't say what you weigh, hard to know your strength base

>>41373808

I weigh 61.5kg, male here.

>>41373052
Just double checking, that routine u suggested for me would it be 3 days a week as well like 5x5, AxBxAxx, BxAxBxx. I've also been cycling using the boris bikes recently for cardio on my off days, how many miles would be a good amount to cycle?

File: p03wng7x.jpg (33KB, 640x360px) Image search: [Google]

33KB, 640x360px

>>41373949
you could try archer push ups, if you want to maintain some of your bench

>>41374069
I would do ABxABxx, no idea about cycling

>>41374325
Ok thanks for the help, I'll probably just do cardio 1 day a week then if there's gonna be that many workout days. Probably do a 10-15 mile cycle if anyone thinks this is retarded plz input

>>41374325

Sounds cool, I will try them when I get home. How do you activate the chest more when doing a normal push up? I swear most of the time my triceps get hit more, but my chest barely feels anything.

File: p01m5jc7.jpg (20KB, 480x270px) Image search: [Google]

20KB, 480x270px

>>41374480
normal push ups are shit tier, triceps push ups you want to do, archer push ups hit chest best (from push up variations)

>>41374571

Okay gotcha senpai. Anyway to work the back and biceps without chinups? Those thing hurt my hand. What about shoulders too? Wide arm pushups?

>>41373052
Instead of weighted archer push ups I'm gonna do weighted dips or regular bench press

>>41361550
That's forging you fucking faggot

File: maxresdefault (2).jpg (76KB, 1280x720px) Image search: [Google]

76KB, 1280x720px

What is the secret of doing pic related?
How do I progress?
What technique?
I have a pretty good neck from deadlifts and wrestler bridges, but I don't trust myself enough to risk snapping my shit on the bar.

Pls post full-body routine for skinny manlet with no bar, pic related is what I found.

I can do 20 wide grip push ups right now

File: noequip.jpg (84KB, 700x394px) Image search: [Google]

84KB, 700x394px

>>41376264
forgot pic

What's progression look like on dips, chins/pull ups look like for a noob? How many sets and reps before I start adding weight to these exercises? How many sets and reps should I be shooting for?

>>41376353
Dips you must have basic push up strength and after that start doing negatives
Chin/pull ups start with inverted rows, and after that move on the negatives
Dont add weight until you can do 3x15

>>41376136
I wish i knew. Ive been looking into it and cant find any progressions.

>>41376264
read the gymnasticbodies thread in the op
warm up with mobilties and stretches pay particular attention the wrists.
3x60 of the following
arch hold
hollow hold
straight arm plank (scapular protraction)
reverse plank hold also straight armed
if you can do all those with ease
move onto doing all those plus L-sit, planch leans, handstands, and chin up grip hangs with engaged shoulders
warm down with some of the same stretches
do these every other day and do some more reading watch some youtube vids on the forms on those holds they can be as damaging as they are intense if you're doing them wrong.

File: lexmka5vxdhx.jpg (80KB, 1080x1322px) Image search: [Google]

80KB, 1080x1322px

I'm a skinny dyel and have been running ICF 5x5 for a while to try and gain some size and strength. My end goals are basically to look like pic related abd be able to do handstands and other cool bodyweight things. My question is when do I make the switch to bodyweight? I bought Overcoming Gravity and I plan on making paralettes and getting rings and a weighted vest as well.

>>41376466
when ever you want you're going to have to start from the basics anyways because calisthenics requires a great deal of mobility and long adjustment periods for tendons. You can't just skip ahead because you can handle the weight initially. it will catch up to you and put you out of commission for a long time.

File: flip crap tuck.gif (3MB, 288x480px) Image search: [Google]

3MB, 288x480px

I'll be starting my youtube channel up after finals for calisthenics. I'm fairy skilled at gymnastics for my height (6'3) so it won't be that cringe.
Any ideas on names?

>>41376603
the limber lanklet

>>41376533
I know there is still a transition and a learning period I just was asking because I hear it's easier to put on muscle with free weights and want to make some decent size gains by 2018.

File: 1493978049811.jpg (2MB, 1680x2525px) Image search: [Google]

2MB, 1680x2525px

>>41374571
I want to hit my chest additionally. I do Foundation ABABAxx for 3,5 months now. I looked for some videos and this is what I got from them.

Wide Grip Push up
Archer Push up
Explosive Push ups with clapping and other shit
Pseudo Planche Push up
Ring turned Out holds
Weighted Dips
Ring Flies
Rind Dips

Right now I am on week 11 of HBP PE2. This means after the next week, for HBP I am going to have to do Pseudo Planche Push ups.

Any suggestions how to integrate this with ABABAxx? On top of day A when I already work out HBP or on B days? I think about starting from Explosive push ups. All input (about exercises/starting point/progression/integrating into routine) appreciated.

>>41376666
eh you don't really have to stop your weightlifting. After you get past basics the exercises become much more demanding. You can still lift just treat it as supplemental. I'd recommend starting bodyweight stuff being on the lighter side because of it being less risk on your tendons and joints. You'll probably see rep gains and max hold time increases faster too because of the lower base starting weight.

>>41376466
You are not going to look like that without steroids.

>>41376800
What world do you live in? Thats easily achievable natty.

File: HS progress.png (794KB, 748x652px) Image search: [Google]

794KB, 748x652px

>>41376640
Not bad, I'm progressing really well on everything but HSPU's any advice on methods involving greasing the groove for this one.
Pic related is my progress learned to hold a straight handstand around Feb. I can do 1-3 HSPU on average but have trouble going full depth everyone.

>>41376603
I've heard that rhymes are a good thing to have in the name.
And if it is a phrase it is better if both words start with the same letter like Coca Cola or Giant Guy Gymnastics.
I think its best to look for tricks on how to create a name or have a friend help you that studies marketing or some shit
t. 5'9

>>41376913
I really have no idea. I'd assume the same way you got there from increasing hold times maybe doing some more weight lifting on the side to help you pass certain mile stones.

The Jolly Green Gymnast

File: muscleup 360.gif (2MB, 480x270px) Image search: [Google]

2MB, 480x270px

>>41376991
HMMMM
The Limber Lanklet
Super Spaghetti Skelly

>>41371064

Except all your advice comes from one year training experience.

File: hqdefault.jpg (12KB, 480x360px) Image search: [Google]

12KB, 480x360px

Thanks but I've few stupid questions.

what does straight arm plank(with protraction) mean, is it pic related? and I can't find anything on PB support from that thread, or can I skip it and do what listed? Also do I do 3 sets 60 seconds in cycles of all or 3 sets of one hold then next?

I know these are all retarded questions, but I can't exactly google them and last thing I want is sitting these wondering this in while working out.

Like what about push ups and all that, I see this is different kind of program?(You can skip this one)

Thanks again.

>>41377218
Meant for>>41376425

File: wall facing.jpg (141KB, 1280x720px) Image search: [Google]

141KB, 1280x720px

>>41376913

My dude you need to get yourself against a wall, this will help you get an idea for what the hspu should feel like when you rep it out. Looks like you're missing some protraction, and you're arching the fuck out. YOu may not care for these details but you want harder skills down the line you will need them. Got any pictures of your plank form?

>>41377218
not him but

https://www.youtube.com/watch?v=9-njKUc-f9U

File: attempt 1.webm (175KB, 270x480px) Image search: [Google]

175KB, 270x480px

any tips?

>>41377468
Close your legs once your body is vertical

File: UA-Bama04.jpg (883KB, 2062x2568px) Image search: [Google]

883KB, 2062x2568px

>>41374706
for shoulders, tricep push ups with your hands closer to your hips (as close as you can do 5 with)

biceps and back is hard with no bar or weights
try this https://www.youtube.com/watch?v=kzohU7hbN9I
for back, do superman holds
https://www.youtube.com/watch?v=ARQHGgpmECM

>>41376136
neck bridges should be a start

>>41376264
I don't have a bar either, I do Foundation but I have BB to do rows and DB for curls

>>41376353
From Foundation, for dips, it's HBP progression, for pull/chin ups RC

>>41376466
you can start when you want, you can combine lifting plus bw routine

>>41376766
HBP hits triceps/shoulders hard, I would do them on the days without HBP

>>41376913
Nice progression, keep it up

>>41377082
Stiff Steve

>>41377203
One year more than you, desu

>>41377320
not him but thanks

I think this video should be in the OP. Really good for the newbies.

File: straddle-l.jpg (30KB, 450x412px) Image search: [Google]

30KB, 450x412px

>>41378309
the channel is in OP, it's the second one

>>41377773

Advice your him not your mom

>>41378361
Dan Jeong Conditioning? I checked them all couldn't see it. But I wasn't talking about the channel. I think scapula positions should be up there. As a newfag who has been doing bw for a couple of months I only knew of protracted scapula and that guy talks about depression and elevation also and explains how it should be for some of the main goals in bw.

File: snapchat-one__oPt.jpg (68KB, 580x723px) Image search: [Google]

68KB, 580x723px

>>41378487
if you do Foundation it's the first thing you do in SPL progression

>Youtube Channels

>https://www.youtube.com/user/bboySaza
is the channel

>>41378547
oh yeah my bad, I checked the embedded videos only. Yeah I do Foundation. Still I think he explained it much better. It's a really good channel btw.

>>41358128
Do i need my head to be like this in a handstand? I need to look down so i can keep balance but i end uo arching my back and leaning forward during handstand push ups.

File: Straight-Line-Handstand.jpg (34KB, 350x350px) Image search: [Google]

34KB, 350x350px

>>41379390
Forgot pic

File: sam-oldham-gymnastics_3284359.jpg (33KB, 768x432px) Image search: [Google]

33KB, 768x432px

>>41379390
>>41379401
yeap, that's perfect form, have you trained previous steps, you should have the head position from them

>>41358128
>A: FL, sPL, HBP, RC
>B: MN, SL, SLS

Excuse me for being a laymen, but what does this mean?

>>41377218
(sorry too leave ya hanging was out and about)
Yes it basically means don't let your shoulders shrug under the weight.
https://www.youtube.com/watch?v=9-njKUc-f9U
here's a good example of some of the shoulder positions and their associated terminology.
>I can't find anything on PB support from that thread
Yeah idk what it is about fitness and people using so many fucking acronyms. It means Parallel Bars support hold. You rotate holds in the sense you would do an arch hold for minute, rest one minute, do a reverse plank, rest one minute, do a hollow hold, rest one minute, do a plank, rest one and so on. Some people do "mobilities" in between but I don't think it's necessary at this stage.
No, push ups, crunches, pullups, and squats (and their variations) have their place in body weight work outs. I would not say do as many as you might but 3 sets of 20 pushups, 8 chin ups(do the scooby version linked in the OP if you can't do that many) 30 crunches, and 40 squats on top of a the static holds would be a good addition. Maybe something like 3x2 minute shadow boxing sessions to help with that serratus. When that's all easy that you could add the L-sit, handstand and planche leans. Approach new tiers of body weight exercise cautiously. Use a timer and check your max time for new holds and aim to do around 3 sets of around 60% of that. Check your new max times monthly and readjust. As for old basic holds you can add a set. But again be cautious and don't amend your routine too often. Don't stop reading on the subject though I know it's a lot of bs to sift though but it'll make more sense the more you read and watch.

>>41379520
It's the different excercise progressions for Foundation.

File: 9f337f73b06b91f9cda8ce99b3c38287.jpg (30KB, 498x400px) Image search: [Google]

30KB, 498x400px

I got a pull up bar and a bar bell. Someone give me a weekly routine please

>>41380172

>Push
Bench 3x8
OHP 3x8
Tricep extension pushups progression 3x8-12
>Pull
Deadlift 1x5
Pullup/Chinup (Weighed if possible) 3x8-12
Barbell Row/ Front lever Row progression 3x8
>Legs
Squat 1x5
Romanian Deadlift 3x8
Calf Raises 100x100

>>41380303
ty

>>41380303
This is everyday, right?

>>41373052
I'm gonna do
>A
Weighted close grip pull ups 5x5
Weighted dips 5x5
But for deadlift I'm not sure if I should still be doing 1x5 or 5x5 what do you reckon?

>B
Weighted wide grip pull ups 5x5
Either weighted dips or bench press 5x5
Squats 5x5

>>41379520
Front Lever
Straddle Planche
Hollow Back Press
Rock CLimb

Manna
Side Lever
Single leg squat

>>41380361
All of it every other day, or alternate upper/lower every day, or do push one day, pull one, legs one.

>>41380394
Bump plz help

>>41380361
forgot to add in ab work, preferably hanging leg raises, weighted planks, or whatever your preference is

>>41381535
it's like watching someone cannonball out of plane then extend their limbs

File: 1385251213297.gif (67KB, 700x530px) Image search: [Google]

67KB, 700x530px

I am too used to lift with barbells and do not know how to progressive overload my chin ups.

I can only perform 3x7 chin ups right now. And for whatever reason, some days I'll only manage to do 5 chin ups on a set.

Should I stick with chin ups, even if I haven't been able to break the 3x7 stage for over a month?

Gymbros tell me to just do lat pulldowns instead, but they are fucking retarded.

>>41382337
Do 3x5 weighted chins or start doing negatives to push yourself past failure

>>41382337
stick with chins, work towards weighted chins when you can like the other anon said.

you can try doing inverted rows in addition, those have helped my pullup numbers go up

lat pulldowns are alright, but you miss out on the core activation that chins/pullups have

File: weighted hollow push up.webm (176KB, 426x240px) Image search: [Google]

176KB, 426x240px

Hell yeah these will have more carry over than dips.

>>41382337

how long have you been at them for?

>>41383897

bump

File: olympic-rings.jpg (72KB, 594x404px) Image search: [Google]

72KB, 594x404px

>>41380394
well, I started with lifting before I started Foundation, I was doing 3x3 then 5x5, now I do Foundation and with weights I do rows and curls, I follow 15rep mastery template for lifts.
I suggest you do
A: dips with back straight
B: dips leaning forward

>>41382337
Try following Foundation 15rep mastery

File: maxresdefault (1).jpg (90KB, 1280x720px) Image search: [Google]

90KB, 1280x720px

first time ever had AB doms this morning, how's everyone else doing?

>>41385391
doing what?

File: 534c9e0d605804e75d60ae7ee1c80c51.gif (919KB, 500x239px) Image search: [Google]

919KB, 500x239px

>>41385537
life?

>>41385391
from what did you get it?

File: Untitled.jpg (125KB, 1360x619px) Image search: [Google]

125KB, 1360x619px

BENT ARM HALF STRADDLE PLANCHE HOLD

This shit is keeping me from progressing. It's the IM for Frogstand (sPL8). I video taped myself and the only difference I find is that my elbow is perpendicular to the ground, while the guy showing the proper way has his elbow leaning forward. Any tips to bring myself to lean with the elbow?

Today was the 5ft workout I attempted to do it. I only managed to slow down the falling from 0.1s to around 2s. I can't really stop myself from falling, because the point of balance is off.

>>41387203
what exactly is the problem wrist strength or mobility?

File: Untitled.jpg (50KB, 569x328px) Image search: [Google]

50KB, 569x328px

>>41387353
I think strength or technique. I am trying to lean as much forward as I can but I just fall on my belly. I have no problem doing pic related - a handstand stretch. I can also do the frogstand 5x30s.

File: 15140320.gif (997KB, 500x260px) Image search: [Google]

997KB, 500x260px

>>41387078
last night 4x60s planks and 4x15r Vsit ups

>>41387203
hm, I had similar problem when I started Pseudo Planche Push Ups, I couldn't lean foward enough as I nearly smashed my face to the ground, was lack of strength in front deltoids, did 4x15r last night

>>41387203
>>41387475
I'm not there myself yet, only at lvl 3 for SPL, but those IM's are sometimes harder than the exercise itself, it should be different from person to person, like if you had skinny legs or long torso, your elbow angle would be different than the one in Foundation, also you could have long arms, are your wrists next to your hips? have you tried bending your legs so you move your centra mass towards shoulders?

https://m.youtube.com/watch?v=CHsBAQuN_ls

Those people that turn you off from training.

>>41384772
Gonna do what you said with the dips, but I still don't understand with DL should I do 1x5 like the same as on 5x5 or actually do 5 sets 5 reps

File: sam-oldham.jpg (49KB, 640x480px) Image search: [Google]

49KB, 640x480px

>>41389618
Like I said, you can switch or stay at the same set/rep ranges you were before, or you can try getting 15rep mastery, but after 10reps shit gets REALLY hard

if you go for 15r it will be more for stamina, but overall I found that rep progression more enjoyable, plus my forearms are getting worked like crazy

If I return to uni, I'm thinking of buying a pullup bar and doing a bodyweight routine in my room to save time travelling to/from the gym, especially since I could wake up, lift, shower and get on with my work.
I currently lift at home with dumbbells, should I just test my one set max for pushups, pullups and squats then work from there?

File: rehost%2F2016%2F9%2F13%2Fa8f2d1ec-cd4b-4705-aeed-4880f74cdff8.jpg (49KB, 740x437px) Image search: [Google]

49KB, 740x437px

>>41390040
>one set max
what did he mean by this?

Can't fully extend my legs in a V-sit, what do?

>>41390040
Give us some info on ya. Anyway from what you are suggesting it looks like you are setting your self up for failure. What I mean by this? From your post it looks like you intend to train the following way
>today I do 10 pull ups
>in a week I do 15 pull ups
>in 10 weeks I do 50 pull ups
This won't get you a ripped body.

Give more info on what you intend to do and what you would like to achieve.

>>41391794
After each V-sit set, do five Jefferson curls. After a couple of weeks, you could try to do a Jefferson curl hold for 30 seconds instead.

>>41391794
https://www.youtube.com/watch?v=bYRbXGbAq8A

video starts at 00:55

Is there a like a half progression between pullups and archer pullups?
I cant really rep out archers yet so im looking for something to bridge the gap

>>41391883
>>41391892
Thanks.

I forgot to mention that my quads cramp up when I try to extend my legs, and I remember seeing something online about active pike compression.

Would the Jefferson curls help with that too?

File: meet-the-usa-mens-gymnastics-team-2.jpg (219KB, 600x400px) Image search: [Google]

219KB, 600x400px

>>41392267
are you doing wide grip pull ups?
negatives are a good place to start, pull up with wide grip, slide to one side, lower yourself down, reposition in centre, pull up, slide to the other side, lower yourself, repeat

>>41392298
i like this suggestion alot actually, thanks

Just starting to get into bodyweight training, is fitloop a good place to start for a routine? Antranik's layout is a bit confusing.

>>41394070
fitloop looks like its just r/bodyweightfitness's routine. yea its a good way to get a good strength base, cant really go wrong with pullups, dips, rows, pushups, and squats. Though i do think the squat jumps and burpees are pretty autistic.

whats confusing about antraniks routine? you just pick one exercise from each category

>>41394128
Could I replace jumpsquats with hindu squats instead?

I guess the layout is just throwing me off. So, I would do skill work, and then pick one of the days below that, and then pick one thing from those sections, right? (I sound retarded right now, I know. The other ones kind of shove everything into one day.)

>>41394196
hindu squats are fine, I should rephrase and say that burpees and jump squats are a good warmup, but beyond that lol

antranik's routine is a 3 day push pull legs split so an example routine would look like this

>Day A-Push
Warm up, Bodyline work, Skill Work
Dips 3x12
Hand Stand Push UP 3x12
Diamond Pushup 3x12
Planche Lean 3x60seconds

>Day B-Pull
Warm up, Bodyline work, Skill Work
L Sit Pull up 3x12
Muscle Up 3x12
Inverted Row 3x12
Front Lever work
Back Lever work

>Day C-Legs+Core
Warm up, Bodyline work, Skill Work
Pistol Squat 3x12
Shrimp Squat 3x12
Deep Step up 3x12
Sprints x3
Core Work

So a week would look like
ABCxABC or ABCABCx, x being your rest day

full body routine every other day is probably better since youre a beginner, but its up to you

>>41394514
Alright, that makes a lot more sense, thank you!!

Holy fuck holyfu k mans my men I just planched for 5 seconds and it's not much but I did it and I can't even type I'm so fucking happyholy shit I'm making it

>>41394681
How did you achieve it?

File: 1489637507541.png (485KB, 1096x720px) Image search: [Google]

485KB, 1096x720px

>>41394681

>>41394759
I've been half-assing the progressions by seeing what I can do, trying it for a while, and waiting a couple months to move up. I started by walking down a wall from a handstand and holding it about a year ago. Two or three months ago I held the frog pose for 30 seconds easy. A month ago I just started going for it with a tuck and slow extension (but I kept bending my arms). Today I grew balls, straightened my arms and waddya know I held a fucking planche.
>I've lost weight and worked the muscles in different ways so it didn't just happen

File: 1422225444672.jpg (53KB, 599x800px) Image search: [Google]

53KB, 599x800px

>>41394681
iktf just be careful new heights new hazards.

>>41394856
Of course, my guy. We're making it

>>41394852
Wait a minute... I can already hold a tuck planche for 30 secs. You are telling me i can potentially planche in 2 months :DDD

>>41395144
I don't see why not. Keep fighting for it, it's an amazing feel

>>41358757
Not him but it would be reasonable in saying that pushups require more overall stability than dips due to the necessitation of a tight core and engaged posterior chain

>>41395144
30 seconds is a bit excessive to not move up a progression, you're really just training to hold a tuck planche longer instead of moving up a progression

Friendly reminder, if you're having any shoulder pain from pullups or dips or whatever, Stretch your Pecs and Lats!!

was experiencing some nasty shoulder pain from bodyweight shit for like a month until i stretched those suckers out and feel so much better

>>41396077

What excersise does pull-up work again? I feel it more on my shoulder even though I try to activate my lats

>>41395905
I know but im following foundation which requires 5x30 tucked
I always train with high intensity and ive always been successful except planche so im taking a new approach and following a guide.

>>41396415
lats, a bit of biceps. i feel it in my shoulder sometimes because of what i suspect to be weak retraction in my scapula

File: 54111541.gif (2MB, 400x220px) Image search: [Google]

2MB, 400x220px

>>41396415
if you want to hit lats, do wide grip ones

>don't train front lever for months on end
>only train hollows, weighted sit-ups, and false grip pull-ups
>yesturday did some straddled ice creme makers with almost perfect form
>fuarrrrk

File: 1445992811333.jpg (299KB, 800x1100px) Image search: [Google]

299KB, 800x1100px

Why does this thread ALWAYS have the SAME damn stupid roided up gymnasts all the damn tiem?? There's never any normal regular ppl physiques from training BW it gets boring looking at the same gymnast pics over and over

>>41397803
don't make fun of op's fetish folder

>>41397803
Karen needs something for stress relief and gymnasts seem to do just that.

File: 3e1337074ae1ef9e939e85be21b20578.jpg (118KB, 736x540px) Image search: [Google]

118KB, 736x540px

>>41397803
Sorry about your insecurities, anon

File: leon-štukelj.jpg (110KB, 720x1076px) Image search: [Google]

110KB, 720x1076px

I have a couple of questions.

What's your opinion on the hindu pushup? I've done it yesterday for the first time and I felt as if they hit lats quite strongly. But do they actually work lats?

When I do the tuck front lever, I feel it strongly in the abs. But for the tuck back lever the limiting factor for how long I can hold it is the grip of my fingers. What am I doing wrong?

File: 3117987607_1_3_3SPhWYeh.gif (992KB, 500x254px) Image search: [Google]

992KB, 500x254px

>>41399093
what's a hindu push up?

as for your lever, you are feeling it where you are weakest
how does tuck front lever look? tuck back lever?