/bwg/ - BodyWeight General

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>>41409478
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

are ice cream makers alone viable to achieve a front lever, planning on going tuck, adv tuck, one leg, straddle, full

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>>41409531
I guess you will tell us how it went

>>41409478
What's a good bw back exercise? Like lower back. Not pullups

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Curious to see how these translate to body weight skills, most definitely a better option than weighted dips. Hollow push-ups hell yeh!

>>41409745
supermans, reverse hypers and back lever.
>>41409531
Right now I can do full ice cream makers but my regular front lever is at straddle. The thing with ice cream makers is that it lets you get a feel of front lever for just a split second but it wont really make you hold a good front lever by itself.

>>41409775
Why not both, faggot?

>>41409882

I don't got that kind of work capacity.

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>>41409775
how are they better than weighted dips?

>>41409932

1. able to maintain protraction
2. able to maintain posterior pelvic tilt
3. similar to more movement patterns done in BW trianing

>>41409980
you should be retracting your scapula in push ups as well unless you are doing pseudo planche push ups.

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>>41409980
oh you again, I told you all that is the same or better in Lsit dips

On related note, I figured a way to calculate the load from body weight in a push up, will do it later when I have access to scales. That faggot >>41409775 has shit form plus what, 5kg?

>>41409478
how do you guys convert your videos to webms and mute them?

>>41410016

Point out form flaws plz


>>41410003
>>41410003
>unless you are doing pseudo planche push ups.

you should use protraction on pretty much all bodyweight movements.

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>>41410038
https://www.youtube.com/watch?v=NjzMKzjNnKk

>>41410058
elbows flaring?

>>41410081

anything else wrong?

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>>41410101
not from that angle

>>41410058
at the top yes you should protract your shoulders just like you do on dips.

>>41410291

Ideally you should maintain protraction throughout a movement.

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>>41409478

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>>41410358

>>41410376
good shit

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>>41410403
thnk

>>41409874
ty for lever response

I found "Thenics" in the google play store.
Is it any good?
https://play.google.com/store/apps/details?id=com.abad.thenics

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>>41411290
If you need an ap to tell you to work out, sure, I guess?

>>41411328
Don't diss it right away man. It probably can help track his progress.

>>41411445
Thats what i would use it for, yes.
But the progressions are different from foundation + there is no stretching/mobility work, so im not sure if its good or not...

>>41411665
Post progressions here so people can evaluate them. The stretching and mobility work in Foundation is not the best, not the worst. You can find a better stretching guide and keep the shit from Foundation that you've tried and that feel good. For example I dropped the IM for RC and SL. I started yoga anyway. That shit feels good af. Especially stretching your neck. Fucking amazing.

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>>41412847
Yea, I do warm up stretching unrelated to Foundation, and I don't do certain mobility work, though I need to pick up the slack...

Serious question: Can bulk and gain muscle while doing only bodyweight exercises?
Im a hungry skeleton and started SS about 1 1/2 years ago to gain weight. I made good progress but i hate lifting.

Doing a bodyweight routine seems like a lot more fun plus you dont actually require a gym (also muh functional strength) But i really want to gain a couple more pounds while not getting fat obviously,,,

>>41409478
rock climbing is best bodyweight workout
>full body
>requires you to not be fattie
>insane forearms gains
>cardio + resistance training
>actually increases fitness because it allows you to run from predators

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>>41414821
You gain/lose weight by eating more or less than your maintenance, not by exercising

>>41414902
I chuckled, thanks, anon.

>>41414902
Ive only done it a few times and its extremely fun. But i dont think its the epitome of calisthenics like you say it is.

>>41410376
Do the lift to handstand with straight arms, now. You might have to straddle your legs to manage it at first.

>>41415449
cant : (

>>41414821
resistance is resistance

>>41411290
I downloaded it less than a week ago. I definitely like it so far, I needed to diversify my exercises.

>>41411328
Speaking for myself, I quickly lose motivation if I don't have a way to easily record achieved scores.