BWG

https://www.researchgate.net/profile/Jennifer_Hewit/publication/261316131_understanding_and_training_the_maltese/links/00463533d8282ce07b000000.pdf
Spotted maltese muscle activation is close, but upper trap activity lower than expected
Best drills are maltese on two bosu balls, cable pulls, rings maltese lean, dream machine maltese
https://repositorio-aberto.up.pt/handle/10216/50385
Recommends maltese on two balls, forearm supported maltese, maltese with spot/band/ball assist on pelvis, box maltese
Box maltese only recommended initially to get the right position; spotter only once you know the right position; dumbbell/barbell holds recommended as accessories once you know the right position

>>41631922
Here you go bruv:

>Overcoming your BodyWeight
https://www.youtube.com/watch?v=Lw7cxCMeHtg
https://www.youtube.com/watch?v=LxNDKsyvMOI
https://www.youtube.com/watch?v=MbHUltWEKzQ
https://www.youtube.com/watch?v=1qAzdEXawM8

>2016 Olympics highlights
https://www.youtube.com/watch?v=C8zEJb-0sL0

>What is gravity lul
https://www.youtube.com/watch?v=3TbM04nxetI
https://www.youtube.com/watch?v=u0o7COwr7o8
https://www.youtube.com/watch?v=mIo70u18W5Q

>Skinny grills with asses
https://www.youtube.com/watch?v=sSDSpi0pc48

>Websites

gymnasticbodies.com/forum
antranik.org/bodyweight-training
globalbodyweighttraining.com
/r/bodyweightfitness
fitloop.co

>Youtube Channels

https://www.youtube.com/user/GymnasticBodies
https://www.youtube.com/user/bboySaza
https://www.youtube.com/user/trdic

>Safest Static Hold Progression

www.antranik.org/how-to-implement-a-steady-state-training-cycle

>Common Prereqs

www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93540

>Wrists mobility

Foundation Handstand One

>Bicep Tendon Prep

https://www.youtube.com/watch?v=FpUGLzPE_SU

>Scooby teaches you how to do a pull Up

https://www.youtube.com/watch?v=ORk8nRpP7hk

>How to make parallettes out of PVC

http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf

>Foundation series (4 books + 2 Handstand + Rings)

magnet:?xt=urn:btih:39d3d785f7c6df583af2fa846646a74b3d256cac&dn=Coach Christopher Sommer Mastering Gymnastic Strength Training 2014&tr=udp://tracker.coppersurfer.tk:6969/announce&tr=udp://tracker.leechers-paradise.org:6969/announce&tr=udp://tracker.mg64.net:6969/announce&tr=udp://tracker.opentrackr.org:1337/announce&tr=udp://tracker.sktorrent.net:6969/announce

>Overcoming gravity (v1)

magnet:?xt=urn:btih:ad0739445c9cc5177e2b48c6f216521e8c8ddff4&dn=Overcoming+Gravity+%28gnv64%29&tr=udp%3A%2F%2Ftracker.leechers-paradise.org%3A6969&tr=udp%3A%2F%2Fzer0day.ch%3A1337&tr=udp%3A%2F%2Ftracker.coppersurfer.tk%3A6969&tr=udp%3A%2F%2Fpublic.popcorn-tracker.org%3A6969

>>41632062
>What is gravity lul
>Skinny grills with asses

autism

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>>41632076

boi whatchu talking about?

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>>41631922
https://www.youtube.com/watch?v=ywWHOOwBCZ8&t=
Andrea Lorosa in street workout finals.
Absolute madness. Just look at his opener.

BWG is body weight general, right?

pls no bully about newfag, can't afford gym membership right now so trying to find body weight stuff in the meantime

>>41634164
Yes it is

>>41634173
ty friend

>>41634179

read the links in the opish, im too tired to give more info

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>>41631922

What do guys think about this?
https://breakingmuscle.com/learn/the-ultimate-90-day-bodyweight-training-plan

I am usually reluctant to listen to programs that have the word "Ultimate" in them, and I don't know where to put the sympathetic intro story either.

The idea that they didn't do breaks because it's also training for endurance sounds legit, or that originally the participants supposed to be too tired to do things with force only.

It also keeps the rule of not training every day, like a legit program should, but I don't know where to put that "one week rest after a month training" thing either.

>>41636910
>"one week rest after a month training" thing either.
To be honest you should always do this. It greatly reduces injury and you'll find when you start again you can really push yourself harder than before.

Muscle damage doesnt always repair as fast as people think, as well as damage to other structural parts of your body that needs more time to heal. It gives your body time to catch up.

>>41636952
Oh, so that's one more thing in the favor of legitism of the program.

It is obviously not a beginner program, but maybe I'll try it when I complete the basic one.

>>41636910
>>41636952
>>41637049
Yes, the same advice is repeatedly stressed in Overcoming Gravity: take "deload" periods every 4-8 weeks.

So I'm making a program that trains one skill for 6 weeks (starting w/ german hangs), then has a week of "do nothing except a lot of yoga"

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I'm tired of being scrawny but have a huge mental hangup about gyms. Can I make real progress with body weight excercises alone? And will it really take me a year or two to see results?

>>41632062
>all that Mike Patton
nice.

>>41637375
it will take you less to see results if you know what you are doing

What do you guys think i should be able to do before going for Japanese stand.

>>41638286
A regular handstand and a press to handstand I believe

>Been doing 60 pushups and situps a day for a week or two
>"Huh this is easy"
>Put my arms more squared with my shoulders
>Actually feels like I'm lifting some weights

Holy shit I've been doing pushups wrong this entire time. God damnit.

>>41635244
Been using this for a year, tho you can modify a bit to make it better it's quite good for new guys and easy to follow!

So good

>>41639482
do you have before/after pics?

>>41637375
It all depends on the amount of muscle mass you have, if you are rather new, don't spect to be Chad in 1 or 2 years, you need time for it to add up and be noticeable above skin pal

170cm(5'7)/55kg skelly here.
I want to train for 3 months at home before subscribing to a gym in September. I'm not really strong and I can do at most 4 pullup.
I have some dumbbells at home and I'm fasting for religious reasons.

Which routine would best suit me ?
I'd prefer a bodyweight routine and maybe add some dumbbell exercice..

>>41639518
>>41637662
>>41637375
What if he does weighted vest stuff?
Ya, i know its not bodyweight but its the same movements.
Shouldnt he be able to develop musclemass just as fast as a weightlifter?

>>41639518
every skelly can become chad in a year mate, what are you talking?

>>41631922
Many people tend to say that gymnasts only look good because they lift weights. An ex competitive gymnast and a gymnastics coach says that gymnasts do little to no weight training.
https://www.t-nation.com/training/all-muscle-no-iron

>>41639904
its not the weitghts. Its the roids

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I'm stuck, I need help..

I can do around 14 pull ups, I no longer feel the fatigue the day after. Don't really feel push ups and dips the day after, either, they seem to no longer be too effective.
My progress really has slowed down. And I have no idea what to do.

What's the next step? Pretty much been doing just pull ups, push ups and dips with minimal core / squats.

>>41640282
weighted pullups+dips, put a dumbbell between your feet or fill a packpack with some shit and wear it on your chest.

archer/typewwriter pullups, basically assisted one arm pullups
impossible dips, cause why not

>>41637375
You will see results before a year or two, but it takes a long time to build muscle, so don't expect any miracles. But you WILL look better.

>>41640141
So every gymnast in the world is on gear? Even amateur gymnasts?

>>41640767
where did i say every gymnast in the world?
Im referring to high level competition gymnasts, the dudes who are huge and 'look good'

>bodyweight general
I haven't been in here since it was on /asp/. It's been a while.

>>41640865
/asp/ is /wwe/ now

>>41640821
Go to a gymnastics gym and look at the gymnasts there. They all look good.
Or just look at the street workout community. Tons of guys who just do bodyweight look good.

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>>41632062
epic one, /b/ro

the foundation 15 rep mastery is a meme. how are you meant to go from 4x4 to 4x6 in one week?

fuck it feels like I've been stuck in the 5-6 pullup range for months.

>>41641429
add sets first, so if youre struggling at 4x6 work up to 10x6 then try 4x8 next week or something

>>41640282
Try towel pull-ups
I started training 4weeka ago able to do 3 normal pullups in a set. Now I can do 28+ normal pulluos in a set. Wasn't able to hold for more than few seconds on the towel at first.
Body weight is aroud 90 kg
Training is around 120-250 towel pullups a day. Rest day when feeling weak or fatigued. Mixed it up a few times with adding weight

>>41641181
Im not disputing the fact that you can look good with bodyweight stuff. Im just saying the gymnasts that people think are lifting heavy are the ones on roids

hayees

>>41641429
just grease the groove for more pull ups

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JUST

>>41642717

lel, this guy

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Anyone got webm request?

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>>41641429

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>>41631922

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>>41644934
My tucked planche push ups
This was only the 2nd workout that I did them so im not pro yet

>>41644995

Fuark bro

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https://www.youtube.com/watch?v=z_Tk8y1ECng

hey guys. Can anyone give advice? I've been watching Nile Wilson, a professional gymnast. He works out like 10h a day. So here's what it looks like

>1h stretch + conditioning
>2h skill/routine work
>1h rest
>1h whatever skills he failed to do + new skills
>1/2 h of strength work

My workout is ~1h strength work(90-100%). What conditioning and skill work can I add that won't require me to go 100% hard. My goals are FL, sPL, SL, HS, full planche and I am currently doing a slightly modified Foundation.

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Anyone else experiences pain in the shoulder area during hanging from abar?
I get disgusting pain in the shoulders when doing Negative Hanging leg lift (the thing on the left) It hurts when I go from the top of the movement to the L-sit part of the movement. I think it's because I am not using stall bars like the guy in the pic so this exercise is harder on the shoulders.... there's no support for my back. Any tips?

>>41647315
bump

How do I do australian pullups without the right stuff? I got no tables that I can do them nor any sort of jungle gym near my area.

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Is Kali muscle /BWG/ approved? He can do muscle ups n shiet

>>41648011
Sorry, no tips. Try /mlp/?

>>41639788
You're putting far more pressure on joints in bodyweight. It's not wise to instantly go into weighted stuff without conditioning your ligaments and joints for some time first.
I mean, good luck doing weighted calisthenics as a beginner at all, lol. Beginners can barely do 5 x 5 pull ups with little rest, let alone with weight.

>>41648011
I can tell you what helped me.
Pull your shoulders down before you do the movement, activate the scapula - basically, you need to become stiff in that whole lats/shoulders/upper back area.
It may be that you just loosen up in one of those places and basically your whole weight just hangs on the shoulder joint, which causes the pain.
So you just need to do the starting part of a pull up to fix this.

>>41649038
Thanks, I'll try it out. Somebody told me that I had to relax to neutral the scapula for the rep to count. It was a random guy on the internet and I never put much thought into it so I was doing them without activating the scapula.

>>41648796

he can only do muscle ups, and thats it.

https://www.youtube.com/watch?v=hAowK9TlQHk

feel so conflicted on Nile, he comes off as a cunt.

>>41650330
What dont you like about him?

>>41650886

His cunty attitude.

>>41651272
Dont watch him. Hes not even very informative. His videos are more like vlogs.
The only videos I watch from him are the gymnastics challenges.

>>41647315

Handstand first. Everything else later

>>41651373
makes sense, now that you've said it. But what should I do? The same exercises with less reps, some earlier stuff from the progressions? or is there something else?

What are the exercises that gave you the best chest gains?

>>41651959
dips

>>41652040
oh I guess I could try them, although they are a bit ahead in my progression. I am supposed to finish pseudo planche push ups before getting into dips. Didn't expected to be that simple

>>41652102
Have you tried them? I was doing dips from a very early stage. You can try dip negatives as well.

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>>41652144
yeah I think i can do about 7-8 with good form(for the first set at least). I am gonna test myself for a week or so and see how my body responds to the added workload. Currently doing foundation aka pic related. If everything goes well I am going to skip from lvl3 to lvl6.

btw just noticed foundation requires you to do only 5 reps. The people in the gym do like 12 and some of them do weighted dips. How many are you doing?

>>41652102
Dips are a completely different exercise than psuedo planche pushups. PPPU can be continuously more difficult by moving the hands backwards and elevating the feet so you shouldn't avoid dips until you progress out of them, you would only slow your progress by doing slow. Start with a really easy variation where you use a chair and have your feet on the ground if you can't do real dips yet.

>>41631922
sup bros. how's this for a beginner routine?

>warmup
bike a couple miles and stretch

>circuit
wall handstand hold 10-15s
10 push-ups
3-5 reverse pull-ups
10 rows
10 tucked V-sits

>do another circuit

>cooldown
bike a couple more miles and do yoga

bear in mind i'm a beginner. are handstands the most useful 1st isometric to learn?

1 more Q: how to build up to german hangs most productively?

thx

>>41652457
Just follow foundation+handstand desu.

>>41652457
Have you tried just going into a German hang? Its not too hard.

>>41652457
id add in dips (or dip negatives) for a second push, and add in arch body holds (superman hold) for some lower back work

german hold, just do it tucked to start?

>>41652406
which way do your fingers point during pppu

should i do yoga and bodyweight on the same day or is yoga everyday with bodyweight 3x a week good

Im going to do maltese leans before planche leans, how stupid am i? I got RTOs for 60 seconds down.

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Even Klokov enjoys Calisthenics.

>>41654751
yeah, yoga everyday

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>>41654751
Work on your mobility errday. It's time well spent.

Curious on everyones weighted muscle ups?

>>41655002

lmao i weight 218 and can strict muscle-up, so fuck adding weight.

>>41655002
Ill try 20lbs today when im home

>>41655586
fuarrrk

>>41656499
dubs

I can't use magnets since I only have 4g. How can I get foundation and overcoming gravity without torrents? Is there a link for a Google drive or mega?

anybody knows how to use the GB stretching pdf?
I thought I would do one exercise from each type and do it every day. For example
Front split Element 1
Middle Split Element 1
Thoracic bridge Element 1
....
Shoulder extension Element 1
And next week do Element 2 for each stretch.


Most of these elements take about 1-2 minutes each, some are a bit longer. It's about 15 minutes workout.
And then I found this https://www.reddit.com/r/flexibility/comments/3r96ze/need_help_with_pike_stretch_and_routine/
Some guy asking for guidance. Says he has bought the GB stretch courses and does the following thing
>3 times a week I follow a Stretch routine by GB. Monday: Front split (45min) Wednesday: Thoracic bridge (45min) Friday: Middle split (45min)

What am I doing wrong? I do all the stretches in one day and it's still much shorter than what that guy is doing for a single stretch. Am I supposed to do sets for stretching? Doesn't say so in the pdf.. Or am I supposed to go through all 20 elements for front split in one front split workout? (on a side note this will get me to 45 min)?

>>41652705
thx. HS is the 1st skill I'm learning for obv reasons

>>41652874
tried a few times, currently lacking in core strength + shoulder mobility

>>41653068
dip negs and arches, thx. will add those

thanks guys

>>41654751
>>41654929
>>41654968
errday like they said. other nice poses for legs:

cow face
pigeon

and arms:

shoulder protraction/retraction
put your hands behind your back like in prayer

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I've did Start bodyweight the day before yesterday, and still feeling a bit sore. Should I push it, or wait till tomorrow?

>>41659625
yeah definitely 1 day rest a week is enough

>>41656499
>>41655586
I failed, couldnt even get 10

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How long would you recommended you rest in-between sets? Do you rest x amount between every single set or do rest as long as you need to in order to complete all the reps in the next set. Recently I've been doing the latter. I usually rest 1 minute after my 1st and 2nd set (5x12 push ups) and increase it to 90 seconds and then 2 minutes in the other sets. This is fine right? How do you manage your rests?

>>41660318

10 muscle-ups?

>>41631922
lol

>>41661096
To add to this I'd like to say you're dyels.

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>>41661109

yes

>>41661058
No 10lbs lol
I sort of had to relearn the muscle up lately so im not even that good at it anymore. But believe me in a couple weeks ill have a good weighted muscle up.
>>41661096
>>41661109
Post pic and lifts, faggot.

>>41661423

m8ty

>>41660796
What you are doing is fine. Anywhere between half a minute and 5 minutes is okay. 5 minutes is a bit of waste of time (my personal opinion). I usually rest between 1 and 2 minutes. But if you are a beginner you don't need to worry about that. Instead you should try to increase the intensity of the exercise - more weight/ harder variation. And you should try to increase the volume of the exercise - more reps/longer holds. Just keep the rests under 5 minutes. You can start tweaking resting times when you are no longer making progress by changing the other two variables.

>>41648796
/fraud/ approved

How do i progress on my pullups? I cant get past 4-4-3-3-3 and its so demotivating.

>>41663280

whats your max ammoun of reps in one set?

>>41663280
grease the groove

night

Foundations are too complicated for me. Are there any more basic routines out there?

I'm 173cm, 55kg skelly so need to start from scratch.

>>41663308
I guess i could do 5 maybe 6 tops.

>>41663525
Started same height, same weight. Now I am 61kg 4 months later. It seemed complicated to me too. Just start doing it, in a week everything will be clearer.

>>41663709
B-but I have no idea how to start. Not a native speaker of english so its complicated af.

How can I fit oly lifting in with foundation + HS?

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>>41663813
your english seems good. It's probably the huge amount of abbreviations and numbers that come at you right from the beginning, that is causing the confusion. You have 2 types of workouts.

FL.....Front Lever
sPL...Straddle Planche
HBP..Hollow Back Press
RC...Rock Climb(pull ups)

and

MN....Manna
SL.....Side Lever
SLS...Single Leg Squat

so Mondays Wednesdays and Fridays you do the first workout and Tuesdays and Thursdays you do the second workout. Next confusing thing is the mastery tables(pic related). When you start a new movement (your first) aim to do Week 11. If you can't try to do week 9, if you can't try to do week 5, if you can't - do week 1. If you can do Week 11, next week progress to the next progression.

You also need to know iM - Integrated movement. This is a light mobility exercise. You do one set of those after each set of the main exercise. You can take short rests between sets.

And lastly don't forget about the HS pdf. Ask if there is anything else.

>>41663525
reddit recommended routine

>>41664120
That's clear somethings. Thank you. But I workout at home and I have is the pull-up bar. Are there any alternatives for example front lever? Because as you know that portable bars are not trustworthy when it comes to these kind of movements imho.

>>41664203
Will look into that. Also I like Daniel, never saw that video. Thanks senpai.

Did anyone here get into bodyweight training from weight training?

I've grown to dislike weight training due to not making progress for months, and I feel generally weak compared to most people.

Is it time for a change?

>>41665069
you'll probably feel weaker switching to bodyweight since you wont be pulling 4pl8 deadlifts, benching 3pl8, etc anymore. You can show off with muscleups and levers if you take the time to learn em tho, which is nice lol.
progress is pretty easy to feel as you'll be changing variations of exercises fairly often

switch if you need a change of pace, i find bodyweight stuff really enjoyable

>>41665069
In my case i started to feel stronger after bodyweight training.

>>41665449

You can always do both.

I use BB to supplement leverage movements

>>41663632

keep doing them, and do them more often. You could also try doing controlled negatives after your work reps, just don't go to failure.

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>>41631922
100lbsx3
also I pressed 1pl8 for 7 reps in that gym(i only do handstand push ups in my regular training)

>>41667012
good shit, curious why you use neutral grip, most comfortable?

>>41667045
As you can see that thing didnt have a chin up grip, and my friend was doing chin ups so we just went with neutral. At home I usually use pull up grip.

>>41667068
just curious, cheers man. impressive stuff

>>41667276
Thanks :DD

i got laid

>>41668346
but did you fuck her while in full planche?

>>41668355

uhhh no, but the core work helps

>>41647751
f

>>41647315

Thats Olympic level training, foundation modified is fine.

>>41658813
Hes talking about the asociated videos where coach summers takes you through the stretch set which takes about 45min each. He also says in those videos to do each routine once a week. Except for shoulders which i don't know how often you should do, but the videos for those are about 25mins.

>>41668641
so the proper routine is = the whole stretch set ?

>>41659625
hey so ive been lifting weights for a bit now but want to switch to/incorporate calisthenics, should i still start at the very beginning?

>>41670041
yeah you should just try the exercises from easiest to hardest. If you don't feel anything when doing a given exercise go to a harder variation. Stop when you come to a challenge in strength or mobility. But you better find a better progression guide because the pic you replied to is garbage

>>41670377
yea i dont really understand the pic i replied to, thanks

I've injured my right wrist, I feel pain whenever I extend it. I think it was from doing handstand practice. It's been almost 2 months now, it's recovered a bit but it still hurts. I've been avoiding any exercise that requires wrist extension, no handstands and I started doing knuckle push-ups. Is this normal? How long should it take to recover?

>>41658813


BWG and OWG are pals <3

>>41671491
>>41658813

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>>41631922
how do i train side delts

>>41671750

2bh lateral raises with light weights, lul. But for the most part all bodyweight movements use the delts in some way shape or form. if you ever get to japanese cross or japanese HS you will see your delts explode.

>>41635244
Newfag reporting. This looks interesting and I'm always looking for new routines but what does this do exactly. Do I do it daily separate from my regular workouts?

>>41669630
I guess so, i usuaally just follow the videos as best i can. Doing one every other day.

>>41672218
it says 3 times a week at the top of the sheet. but the more you do it, the better you'll get

does being a skinnyfat beginner mean iwont see much gains from calisthenics. I did SL a couple years ago and while i still have a lot of leg muscle my upper body and core is painfully underworked.

I got 20 lbs to lose along with still needing to lose some bodyfat but i think the notion of bulking while trying to o bodyweight wont work here

>>41672599
Kek I don't know how I missed that now I feel retarded, thanks tho anon.

>>41672627
What difference does being skinnyfat make?

>>41672632
>>41672599

More =/= better you do also need time for recovery. Stick to 3, if you can do more go for it, but don't over do it once you get to harder skills they're much more taxing on the CNS so you might only be able to do 3

>>41672879
The only people that need rest are the guys squating and deadlifting 5 pl8s and more. The chance of a newfag overtraining by doing Starting Bodyweight is 0%.

>CNS
:D:D What other memes are you going to spew out?

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>>41673332

Even new fags need to deload. But hey let me know when you can do hspu and one arm pull-ups, front lever rows, and one arm push-ups 5 times a week.


>central nervous system fatigue
>meme

pick one

>>41673332

Unless you're a twink faggot/have1% genetics you wont be able to keep up training 5+ times a week for long. Bet you can't even tuck planche.

>>41673332
Maybe in your case when you are doing 15 push ups a day. But that doesn't apply to anyone training seriously.

>>41673519
>>41673534
lel I might be mistaking. How much do you guys rest? I bet it's not four fucking days a week

>>41673825

i rest 2-3 days but i try to do more mobility/soft tissue work on those days.

>>41673843
yeah 2 days rest sounds dangerously close to overtraining. Better advice the newbie to rest four fucking days a week.

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>>41673853

you said the more the better, you never specified. I did not say rest 4 days, you did!!!

baka

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>>41644995
Nice.
Do you also lift weighs or all your size is from bodyweight?

>>41673965
that's the current case. A guy doing 3 times a week Starting Bodyweight.

how does it feel you all post the physiques of olympic gymnasts thinking doing bodyweight shit will makes you look like them even though you ALL look like shit compared to them...

they lift weights you know

https://www.youtube.com/watch?v=Ki1ROAkFl8s

>>41673990
Mostly bodyweight but yesterday I went to my friend's gym and we did rack pulls and stuff >>41667012

>>41674034
I dont care how some gymnast looks or what he does. I'm not a gymnast. I train the way I want.

>>41674034

Not all gymnast use weights, and if they do they use them as accessory work, a means to an end, not a end to the means.

>>41672842
in terms of that i go tnot a lot of muscle mass but i have a gut i need to lose still after losing weight. I dont want to bulk but I want to get lean

>>41674572
Just start working out, your body will change over time.

>>41674572

wut?

>>41670766
Somebody help this man.

>>41675297

not normal at all.

https://www.youtube.com/watch?v=ZVeO7NRkQwo&t=3s

You could give this routine a roll on your knees, this might help alleviate the pain as well as strengthen wrist. Also try wraping up your wrist while training extension movements.

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>>41631922
When will it be my turn bros

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>>41676208
Its not fair

>>41676240
>>41676208

>lifting for grills

>>41675337
I always do a proper wrist warm up (just like the one in the video) before working out. I'm not sure whether I should extend or not while recovering, because it hurts. Also should I ice it or warm it?

>>41676516
are you doing handstand correctly?

>>41676516

Yes res it up, how much do you weigh? Might want to try rice buckets as well.

Hi, I want to lift a bit and I wondered if I can mix bodyweight with phrak's greyskull LP?

Something like regular bodyweight one week, lift dumbbells the other week. Or something like that.

>>41678842

post the routine you had in mind.

Is there a specific link I can checkout for a sort-of idiot/weakling guide to bodyweight exercise (and related background info/skills)? Or general advice?
I can't do a single "normal" push-up properly, so I'm currently doing standing push-ups in a doorway (I can currently manage 10+8+7 while standing about 30 cm away from the frame).
The rest of my body is probably similarly weak, but I'm not doing much other exercises yet due to also having pretty shitty flexibility / balance/ coordination. (also bad "computer-guy" posture in general, though I'm trying to pay attention to that too).
Cardio-wise, I just managed my first 3.3K run (1 lap in the nearby park), though that took me almost half an hour.
I'm not even that fat (95kg at 1m95, though the recent health check-up that got me to start exercising did peg my body-fat percentage at 23%, and I do have some visible gut / love-handles). I'm 34 years old, male.

I know I'm not going to be making particularly fast progress, but the current situation can be pretty demotivating, so I'm hoping to find ways to make slightly better progress :)

>>41678990

read the main link post.
>>41632062

Anyone here doing a max shank kind of thing?

>>41678361
For now I'm only doing wall handstands, most likely my technique is still quirky.

>>41678637
I weigh 192lbs and I'm 6'4. I'll look into rice buckets and also wrapping my wrists.

I'm possibly asking the wrong people about this, but is there any harm in leaving weighted training for a month or two and just going bodyweight?

I have plateaued in pretty much every feasible way and i'm bored of lifting weights.

I'm thinking about sticking with weighted squats for legs, but with upper body just pure bodyweight. Thoughts?

Forever ottermode but I enjoy BW stuff a lot more than weights. Looking forward to starting my third year of training this summer

Okay perhaps a retarded question here i'm not sure. Obviously we all know if you're going more than 15 reps you are going into endurance mode rather than hypertrophy etc.

Does that still apply in bodyweight the same as weightlifting?

If I can only do 12 push ups for example, am I breaking muscle down the same way as if I was doing 12 reps of an equivalent weight or similar in a bench press?

>>41682533
Yeah its the same. Thats why i never go high reps myself. Sometimes ill max out on pull ups but thats just to see how many i can do.

>>41682533
If you can do 15 regular pushups, move on to the next difficulty of pushups, such as Atlas pushups or elevated.

>>41684636
Getting rings next paycheck. So excited for them. How much harder are ring exercises like ring dips? Will I be able to do ring dips if I can do 1pl8 dips?

>>41685255

Probably but the stability aspect is completely different.

>>41685344
Yeah I'm looking forward to that. Doing cool things on rings was what I was most excited to do, and I'm finally gonna start doing it after 1 and a half year of normal BWF to get in good enough shape

>>41685394

Be prepared to fall alot, hah.

>>41685410
Already used to that from handstand practice and inverted shrugs fortunately. I'll prepare something soft underneath just to be sure

>>41685581

Hah right on man, what routine are you doing to be running?

>>41685410
Guys, please, unless you're hanging the rings from 40m in the air it really isn't that difficult to do dips on them. You wobble a bit more and that's it.

>>41685695
How high should my rings be?

>>41685747

i dunno high enough to do muscle-ups, low enough to do handstands.

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can bodyweight get this?

>>41686332

yes, probably more

is a one arm push up the same as a benchpress of your weight?

>>41685695
depends to what degree your turning the rings out.

>>41686402

quite different, you have to angle your body differently in order to balance, but theirs probably a little carryover in between.

>>41686332
lmao his chest is nonexistant

>>41686332
low bodyfat + work out sometimes

>>41686566
he's a soccer player, not a bodybuilder.

>>41686332
do nothing but dragon flags

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>>41644995
handstand work

>>41686746
can you do handstabs in plain ground?

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>>41686763
yeah but I dont have any footage right now. I mostly train it on the ground.

>>41681510
Thatd be sorta like a deload which is good i guess

>>41686793
>>41686746
What are the things you're holding called?

>>41686838
Parallettes

struggling with front lever progressions, specifically the lower body portion. Are you supposed to be pushing your hips upward super hard?

>>41687057
You should be pulling the bar down to your hips.

>>41687290
i see, ill try out this cue later, thanks

I need some help /fit/, i've been doing bwg for roughly 3 years, mostly high rep/volume pushups/pullups, but nothing too serious, the problem is that i have no idea how to structure my routines, what to train/which muscles/what order, my goal is to build muscle and maybe be able to do a few feats(not my main goal), mostly the levers and planche, what can i do? I have some decent strenght, i can do 2 clean OAPullups and lots of clean muscleups (never tried past 10)

>>41687958
You're already strong. Just start adding front lever and back lever holds into your training. I highly recommend having a full back lever before starting direct planche training. You can mess around with planche leans before that but dont do direct planche before you get your back lever.

>>41687958
Well, the old military(fm21-20) rule of thumb was: Hips/Legs
Upper Back/Chest
Arms
Abdominals
Lower Back
Neck

On a temporary work assignment until next year and there are no suitable gyms nearby, other than a number of expensive crossfit gyms. There's a decent globo-gym downtown but I'd be spending $50 more dollars a month on transit + gym fees to go there vs. $40 for a pull up bar by doing bodyweight at home. So I'd like to start working with bodyweight stuff so I can transition into lifting once I move back home. Is this an alright idea? I've never stuck with lifting for more than 4 months at a time so I'm really trying to stick with something this time. Or should I just spend the money to hit the gym?

any reason why i always seem to always injure myself right after deload weeks? Its never bad, usually just tweak my shoulder or trap, but usually forces me out of commission for a couple days.
Not even pushing the workout hard after returning

>>41688854
Additionally, I was planning on doing my routine before my run. That's the proper order, right? I normally do about 30 minute run, nothing huge, but it seems a little much for a warmup?

>>41688874
I'm no expert on BW workouts but just in general I'd recommend splitting your run into 15 minutes before and after if you're really keen on doing it after. It's just a simple easy warm up that will do you nothing but good if you run first. Also you're gonna be exhausted for a 30 min run after doing BW stuff.

>TFW I'm still not able to even get on the handstand position 'cause it's too scary

What do except for stop being a little bitch, working on that currently.

>>41688983
Start with wall and push yourself away slowly. Then start on flat ground and learn to bail. Once i realized i can bail anytime all my fear went away.

yuh

Lmao american barstarz can't hand with russians.

>>41640282
omaiwa mou shindeiru

>>41637375
eat a lot of healthy/nutritious food. you're newb so do simple stuff rather than that complicated bw progression shit.

get to these
>100 pushups
>100 squats
>100 situps
>10km run
>30 chin/pullups (doesn't matter)

you'll see tons of results.

it's not complicated. you want to get bigger with muscle: calorie surplus, working out a lot.

>>41640282
>what's the next step
what do you look like? maybe you already made it.

>>41689668

The fuck? This is like the ottermode routine.

>>41651678
Skill work always comes before strength work. If you someone feel too tired to complete your strength work after working on handstands then you can go from there. You'd be surprised how little skill work impacts it though after you've done it some.

help me /fit/

I recently progressed to unaided pullups and that's been going well, and I like them. But a day or two after I did a set of them last week I noticed a pain in my elbow joint, right in the inside in the middle. Since then I've also developed a pain behind my thumb (where my dorsal tendon is). I'm not sure it was because of the exercise since I used a computer at work and have had tennis elbow from that before but it's fucking sore. I can barely lift a kettle with enough water for a few cups of tea and any form of pulling motion sets it off, even just6 raising my hand. Driving is a nightmare. But I can still do pushups without any pain so my pulling motion is fine.

What have I done? Tendonitis? And what do?

Thx.

>>41688874
I do it separately, either some hours before or after workout. Tried to combine them like you, but not enough energy

>>41688983
watch youtube videos
> how to bail out of a handstand

First you learn to fall, then to hold it

Is it just me, or do guys who do GW always end up looking better on average than guys who do free weights?

There just seems to be way more muscle definition, mainly for smaller muscle groups you dont see in free weight guys.

>>41690907
does this help
https://www.youtube.com/watch?v=S_93yIKub98

the inside of the elbow pain is from the beginning to about the fifth minute

>>41690907
You're likely over-training and not giving your body time to heal. Take a week off, no physical activity at all. No, this wont make you lose gains, it takes over 2 weeks of total inactivity (hospital bed tier) to actually lose muscle.

I've been working out for 2 months and hit my immediate goals. I can do 60 pushups, 40 squats, 60 glute raises, 10 pullups and bike 8k+ in a half hour. Where do I go from here?

https://docs.google.com/spreadsheets/d/19l4tVfdTJLheLMwZBYqcw1oeEBPRh8mxngqrCz2YnVg/

pick some stuff from here you want to do.

>>41692524
I'll have to wtch it later but thanks.
>>41692541
I type and click a fucking shit ton every day though which also aggrivates it. Taking time of sick is not an option (Europoor country) and nor is going to a doctor (Europoor country). I'll just try to take it easy as possible and type left-handed only. Cheers guys.

>>41692810
How do I follow this? I really wanna get into BW workouts but this is so confusing

>>41693241
I think you are supposed to start from the green part - the Level 1 Line. As a beginner you are going to be doing

Wall Handstand
Pike Headstand Push ups
Tuck L-sit
German Hang
Eccentric Rows
Jump Pull ups
Regular Push ups
Parallel bar jump dips
Support Hold
?Forward? Rings Felge skills (don't know what that is supposed to be)
and Squat

Watching the horizontal lines you get what you are supposed to do at each level.
Watching the vertical rows you see the whole progression - from easiest to hardest variation of an exercise targeting one muscle group - for example
Wall HS
Free HS
One arm HS

I don't see any explanations about how often you should do these exercises, how many reps and sets, and how you should organize them. I guess if you know somebody who has experience with BW, he could help you wih these details.

>>41663280
You're past the level of GTG. Look up Pavel's fighter pullup program

>>41671750
You fix your rounded shoulders and your font delts will look bigger and stick out more.

>>41672156
Is that a progression to planche?

>>41693241
It's not a routine, it's just a progression chart. It's ordered in terms of difficulty so once you can do one thing you move onto something more difficult. e.g after you can do push-ups you do diamond push-ups then rings wide push-ups and so on.

If you want a routine do the reddit recommended routine or foundation.

>>41694213

It's like a side project after you get planche, i tired training it before getting my tuck planche and my core could not hang.

Can I stretch too much? I am doing the gymnastic bodies stretching stuff. Sometimes I am laying around in my house with nothing to do and kind of want to do some stretching cause it feels good. Any risks I should be aware of?

>>41694405
I want to stretch twice a week and it recommends to do each stretch set only once a week.

>>41694243
>>41694017
Thanks friendos

>>41694191
Recommendations for shoulder mobility?

So what I'm a supposed to do if I'm stalling at Foundation?
I've been 3 weeks on 4x8 pull ups, and I always fail the last 1-2 reps of the last 2 sets. Am I supposed to go back to the previous Level after stalling for a while or just keep at it?
And yeah, I know pull ups use the 5x5 progression of Foundation, but I'm aiming for 5x10 because 5x5 is too little for my personal goal

>>41694479
mostly rows (wide, normal, narrow) and do wall angels (scapular slides) throughout the day. You'll know its working when you start feeling chest exercises in your chest more than in your shoulders.

>>41695211
>wall angels (scapular slides)
First I've heard of these, thanks man. I'll add those to my mobility work.

>>41695052
how about 5x5 with weights, that shouldhelp you to get to 5x10 weightless

>>41695788
Ain't got no weights and I work out in a park, not at the gym. Being broke is not fun.
Guess I could wear a backpack packed with books or something though

>>41635244
thx for this

Not asking to be a spoonfed, but does anyone have a quick link or image of ring progressions. I also have those bars for easier planches and such. I just want harder things to do bodyweight wise since I don't have weights

I know foundation has rings, have you checked it out?

>>41632000
Those digit for that gif, perfect.