/bwg/ - BodyWeight General

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>>41539039
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

Good night

Sweet thread

Has anyone bought rings from aliexpress / other cheap chinese sites? Am I going to plummet to the ground?

>>41539272
Thanks

>>41539795
I bought mine from a cheap local site (bulgarian). Anyway, go for it.

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>>41539795
eh, it's just a piece of wood, unless it has cracks when you receive it, should be safe to use

Running (30mins LISS) before squats - yea or nay?

>>41540271
nay, but you can try it out and see for yourself that it doesn't work

Could you train for human flag/side lever along side l/v-sit or is that too much core work?

>>41540271

I would do squats first and cardio after.

>>41539039
what bwg thinks of martial arts, rock climbing, parkour
>actually fun bw training instead of mindless grinding out reps

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>>41541668
>implying people who are serious about those things don't 'grind out reps' too

NEw Routine.

posting it soon, do you guys like Tyson Edwards?

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>>41541668
originally I started exercising to one day do some MA
I don't like leaving the house other than work, though

>>41541882
who

>>41541954
Thats depressing.

Should i do weighted pushups, diamond pushups or both?

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Can anyone help me with stretching.

How often should I do it? ( I am thinking once a week )

How long does one stretch workout last?

Any templates like this one >>41539044?

Has anybody tried it and though it was helpful/useless?

>>41542113
I am by no means an expert but I heard it is good for avoiding injuries and for enabling you to do exercises with the full range of motion... I do a bit of stretching (~5 min) before every workout

>>41542113
https://phrakture.github.io/molding-mobility.html

https://phrakture.github.io/starting-stretching.html

These 2 go hand in hand and is a great resource for stretching newbs.

>>41542104
Reach a decent number of regular push ups, then move to weighted push ups.

Diamond push ups are a great exercise for tricep.

>>41542192
Thanks. What number do you have in mind?

>>41542104
do a progression towards the one armed push-up or pseudo planche push-ups

>>41542204
I would say 50 consecutive push ups, thats beyond the average people.

I used to do high number of reps, but then I did weighted push ups.

Also work on one arm push ups progression

>>41542174
Wasn't SS supposed to be a meme?

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What were the points where you made no progress for a while and how did you beat them?

>>41542010
https://www.youtube.com/watch?v=zXn7L3c6BbU

Have any of you scultped a decent physique natty based on purely bodyweight work? I'm moving to a new city for the summer and want to know if I need to shell out for a gym or if I can get by with some gymnastics rings and a kettlebell

>Push Day

Handstand push-ups 4x4
Weighted push-up 3x3
under grip bench 3x8

Side ways curls 3x10
Victorian presses 2x15
Maltese presses 2x15
japanese presses 2x15
sword withdraws 2x15

Weighted
Planks 3x10s
superman 3x10s
hollow 3x10s
side plank 2x10s


>Pull Day

Ice cream makers 5x3
weighted pull-ups 3x3
single arm cable rows 3x10
wall handstand 2x60s
Ring handstand 2x30s

cuban presses 2x15
dislocates 3x5
T press 2x15


leg raises 2x30sedonds
glute pulls 2x30s
decline sit-ups 2x30s
reverse hypers 2x30s
back extensions 2x30s
side pulses 2x30s
windshield whippers 2x30s

rest

>>41544998

>Mixed Day

HSPU 4x4
Ice Cream makers 5x3
weighted Push-ups 3x3
Weighted Pull-ups 3x3
wall handstand 2x60s

cuban presses 2x15
dislocates 3x5
T press 2x15


Weighted
back extensions 3x3
reverse hypers 3x3
leg raises 3x3
decline crunches 3x3
side pulses 3x3
>Weighted Day

Squat 3x5
deadlift 1x5
single arm cable rows 3x10
under grip bench 3x8
Ring Handstand 2x30s

Side ways curls 3x10
Victorian presses 2x15
Maltese presses 2x15
japanese presses 2x15
sword withdraws 2x15

3x30s
plank
superman
hollow
side plank

rest
rest

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>>41545055

>>41544730
I enjoyed the first 10 minutes. Liked it for later. I don't know how good he is at bodyweight or if he does other shit besides bw, but that guy is pretty funny to watch. Thanks for showing him to me.

Pullups: I weigh around 185 and can do multiple sets of 15 with 4 minute breaks. 20 reps if i max out on my first set.

Is that good?

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>>41544829

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>>41544829
>>41545953
Also this isnt me but I know this guy posts in this general as well

I've been doing calinsthetics, but I think I want to begin lifting.

How do I include lifting into my calinsthetics routine?

>>41545953
>>41545962
>>41545975
Thanks gentlemen. I'm still def dyel, but I'm worried I'd lose my hard won minimal gains with bodyweight work. Otherwise I'll have to drop like 600 to get access to a gym for 10 weeks.

>>41545840
i dont know what answer you're looking for. 15 is more than 10 but less than 20, so there's that

you're at the point where you can start doing weighted pullups for reps honestly

>>41539039
Friendly reminder that following foundation to the letter is shit. take more rest and ignore rep scheme templates.

>>41549797

The rep scheme templates are the best part, the problem is having people to do 5x60 seconds on hollow holds, and expecting them to retrain that volume/work capacity.; by the time people get to dragon flags they will have lost the endurance gained from those 60 seconds hollow holds. Same thing goes for having someone do Bulgarian ring dips and expecting them to be able to do them with ease later on, you will lose the strength gained in those movements if you dont train those movements. Foundation would also work better if you had spotter for the harder skills like the hollow back press, or planche. The thing is foundation was meant to be done apart from another routine, like for cross fitters or even weightlifters/power lifters. You could technically run foundation along side SS and probably still make progress.

>>41549797
I went from tuck planche to open planche with straight legs with it. But im only using it for planche.
I also move on when i hit 30 secs instead of 5 sets of 30

>>41549988

try at least 3x30s

>>41550124
Dont tell me what to do

>>41550200

k enjoy the stalled progress, or tendinitis.

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>>41542016
which part? still plan to do MA, casually

>>41542113
I don't do serious stretching, but I warm up before work outs, I do shorter version of this https://www.youtube.com/watch?v=GhFIcuukQ2c a little modified as well

There are 4 torrents for stretching in that post you linked, the PDF suggests to do the routine once a week, will start middle split next week, see how it goes.

>>41542104
depends which muscle you want to focus more on, personally I plan to do weighted dips myself

>>41542781
SS refers to starting strength, which is for lifting, not starting stretching

>>41544279
haven't really stalled yet, just had a lot of set backs due to shitty health or injuries unrelated to working out, some overstretching though.

>>41544829
To 'sculpt' I would have to cut and I don't want to lose weight, I would have to bulk first to be at my ideal weight after a cut, which I don't want to do, so I'm getting there slowly, senpai

>>41544998
I would do 3x10 instead of 2x15, desu
seems like a fuckton of volume, is that like 3h work out?

>>41545840
>multiple sets
that's 2 and up, sounds like you can move on

>>41546183
I do rows and curls along my BW routine, Deadlift is best supplementing lift for any BW routine.

>>41548345
thanks, f@m

>>41549797
You can follow it for a while until you work out how your body reacts to it.

>>41549886
I can agree with this.

I still do Foundation, but I rest for longer and don't do mobility anymore.

>>41550234
30 seconds is all you need and even thats a bit excessive. All you are doing with more is just getting real good at tucked planche. Just look at what Dominik Sky says about this.

looking for more upper trap work, already do inverted shrugs and handstand shrugs (wall support for now)

do shrugs on dip bars hit upper traps or just lower?

>>41550608
They will hit your serratus anterior

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>>41549797
Could you post your routine? As a learning tool for the newbs.
You said "to the letter is shit". Meaning some parts of foundation are good, which are they in your opinion?

>>41549886
I can't even progress on the Arch Body Rock in pace with the templates. Holds are easier both for Hollow Body and Arch body, but when it tells me to rock, shit is about to get serious. I really want to skip ABR, because I know I can do the exercises that come after it.

And this guy teaches how to learn FL. https://www.youtube.com/watch?v=Ev2caBjnwRo

I'd really want to do the shit he tells me. His progression is like this
Hanging L-sit 20 sec with no swinging to count
Tuck Front Lever Hold 15 sec
Upside Down Deadlift 10 reps
Upside Down Hold 15 sec

Front Lever Drop 5 reps single leg and then both legs
Advanced Tuck Front Lever 10 sec
Single leg Front Lever Hold 10 sec
Ice cream makers 10 reps
Front Lever Raises ??? probably 5 or 10 reps doesn't say in video
Front Lever Hold ...


This shit looks way easier than Foundation. I am at Straddle Hollow Body Rock - step 4 of FL in Foundation.

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>>41551769
About your arch body rock comment, I realised it was 60rep progression way too late, was doing 15rep progression so just finished it with that.

>This shit looks way easier than Foundation
ugh, FL is FL

>>41551808
I think it's just the progressions seem more straightforward for that guy. I'm not even sure when Foundation starts working on the actual FL instead of prep work.

For something different relating to stretching, i feel like doing the Foundation related stretching is taking a lot of time, if you do all the splits, bridge and shoulder work. I'm also not sure how often i should do shoulder strecthes per week, does anyone know?

>>41551839 >>41551808

yeah, exactly straightforward is the word I meant to use. But I am afraid to change my routine. Do you think the straightforward progression is a good progression?

>>41551872
If I am a skellyfag with no muscles, what can I expect to be able to do at the 6 months, 12 months and 18 months bench marks. (If I am serious about bw)

>>41551926
>>41551872
didn't mean to reply to you.

How many unweighted pull ups can you do /bwg/?

I'm on about 12, but those are rookie numbers I know

>>41551938
I know i can at least hit 15. Its 3 AM put ill try to max out now

>>41551975
>>41551938
did 20 instead
172lbs

>>41551990

Noice, I'm about the same weight. I found that engaging my scapula really got my numbers up though it took a while for me to get the hang of it.

>>41552005
Well I wasnt really thinking about scapula while doing it. Just banged them out like a madman.
Once you do a lot of pull ups you dont think about retracting anything you just do it naturally.

If you do split-squats, or bulgarian split-squats, then finishing it on one leg each counts as one set?
Meaning you should only rest both legs are done? If you can't manage that, then should you go back one step, or rest between switching the legs?

>>41552092
a set with each leg=1 set