/bwg/ - BodyWeight General

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>>41701444
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

I get a stinging pain in my back, left side ~6 inches above my glutes when I'm at the end of a hollow body hold. It doesn't feel like muscle soreness, but like something is in there and my body is tensing up on it.

Does this happen to anyone else? What the fuck is going on?

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>>41701512
lack of stretching or mobility? post pic with area circled?

morning gals

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>>41701548
Here, but on the "inside" of my back. It's a hard sensation to explain fully but it's a light stinging that I can work through. Not like regular muscle pain at all.

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>>41701613
kidney stones, perhaps?

>>41701613
drink a shit ton of acidic drinks. Lemonade or cranberry juice

>>41701685
>>41701704
f-fuck. thanks guys. Never passed one before.

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>>41701718
drink more water daily, you on creatine? age?

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when i run it feels like someone is stabbing at the position i marked on the picture, i have SOF selection in 1 week and i need it fixed asap, someone know what it can be?

happend after i was jogging, been like this for 2-3 weeks now

Maltese leans are fun, anyone ever try them?

>>41701789
22. I stay hydrated enough that my piss is always clear. I sipp once day, but my diet is clear otherwise.

>>41701860
sciatica?

>>41701860
Most obvious answer is most probably correct, you've got either a low grade hammy or glute tear. Best way to deal with any muscle/tendon tear is ~3weeks to ~2months of light use activity, depending on severity. Which would mean no running and that youre shit out of luck sorry bud

>>41701860
have you tried foam rolling it?

>>41701860
Go to the fucking doctor

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>>41701878
might be something else then, but kidney stone is best guess, see a doctor if you can, tell him you suspect a kidney stone, they can do some tests

>>41702071
Alright. Thanks m8. Hoping I won't be pissing rocks next week.

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>>41702663

I got some old dumbbells/weights from my dad after moving out, and I'm curious if anyone else incorporates dumbbells into their bodyweight routine cause I'm looking to switch things up a little. As long as I'm keeping a variety of muscle groups being worked, there's no reason I can't do it, right?

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>>41704015
I do BB rows and DB curls, along with HBP, Manna, FL and SPL progression

>>41704015
I do lat raises to work my deltoids.
I'd also do some squats and deadlifts instead of just bw squats & step ups if I had barbells.

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41704065
about tree /fit/y

will this stuff get me laid?

>>41704099
yeah just bust out a one armed pullup or planche at a party and you'll get laid

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>>41704099
No just be yourself

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>>41704099
only with girls like pic related

>>41704211
I'd love a gf that could double as a training partner. The only girls who lift in my area are trashy single moms into crossfit

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>>41704254

anyone have a good daily yoga routine to follow or am i better just doing starting stretching every day

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>>41704627
depends on your goals, I guess?

>>41704627
I just do molding mobility and starting stretching once a week.

Also this after running:
https://www.youtube.com/watch?v=iN3sHkni1gI

And a buddy recommended me this, since I always suffered from bad shoulder mobility, you might also like it:
https://www.youtube.com/watch?v=6XSWhXMzDPU

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So I'm a dumbass and could use some advice. I have a pull-up bar with brackets and screws, but I don't own a drill. Is there any way to get the screws into my door frame without fucking up the door beyond all repair with just a screwdriver and hammer? Should I just bash the fucker a few times to get each screw started? I've been doing OHP with resistance bands in place of pull ups but it's time I finally got off my ass and got this bar installed.

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>>41705109
If you don't mind buying another bar and have the doorframes for it you could use something like pic related.
I have a similiar one and it's very solid.

Otherwise I'd guess you'd have to drill that fucker.

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>>41705109
buy some drywall screws and use those. They are easier to screw into wood by themselves. Careful to not strip the heads off. If your hands get tired, stop and rest. That is how you strip the heads.

While you screw in, push hard on the screwdriver.

You do not need a hammer.

>>41705190
also use a good screwdriver. If the tip is all chewed up you increase your chance of stripping the screw.

>>41701718
You would know if you have a kidney stone. I've had two and both times went to the fucking ER because it felt like I was going to die.

>>41701789
I'm scared now will taking creatine increase my risk of kidney stones?
Never read about this before.

Anyone have the "Body By Rings" program by Daniel Vadnal? Even just the ebook?

I can't seem to find it through my usual avenues. If it wasn't $67 I'd just buy it but it seems overpriced.

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>>41705297
>buying fitness programs

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>>41705215
not all cases are this severe

>>41705236
> Creatine causes muscles to draw water from the rest of your body.
So yea, how do you think kidney stones are formed?

Side effects of creatine include

Weight gain
Muscle cramps
Muscle strains and pulls
Stomach upset
Diarrhea
Dizziness
High blood pressure
Liver dysfunction
Kidney damage
http://www.umm.edu/health/medical/altmed/supplement/creatine

My budy used to take it, fucked up his stomache now he has acid reflux.
>>41705297
Just do Foundation rings? Yea don't shill money for ANY program.

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Anybody have any experience with pic related?

>>41706381
Most street workout stars have no idea how to program, they just keep hitting skills untill they get them, or they take from gymnastics coaches who do know how to program like coach sommer and his foundation program. With foundation you get injury prevention and a better look at what programming should look like for body weight training.

>>41706381

>taking advice from street workout people

Hannibal for king can't even iron cross lmao, and everyone in street workout have elbow tendon injuries from not training back lever properly.

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>>41707219
thanks f@m

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how fucking cute is Kristina Baskett?

>>41706381
Dont do it. Never tried myself but I know All KavDlo is a scam
>>41706538
>>41706547
Kavadlo brothers aren't even street workout.

>>41707551
>All KavDlo is a scam
I just grabbed the book off libgen, so I'm not out any money. Can you elaborate on this?

>>41704015
Personally I never use dumbbells but I'm sure they will help your training. There's no reason to avoid them unless you are some elitest autist

>>41707561
Well I just think for someone who hasn't even been training that long or has that much strength shouldn't be writing books like he's some guru. He got into calisthenics later on his life, progressed to some basic strength then rushed into writing books like he's a master. Imo you shouldn't write books about a subject if you have limited knowledge in it.
Would you buy a math book written buy a calc 2 student? I wouldn't.

I've been working out for 5months~ when I flex I look already a bit ripped when I fully relax I look like a dyel blob.

How comes, am I too high bf%? When will my gainz be noticeable?

I don't want to drop more weight because I'm afraid to enter skelly, I'm 5'7 and 145lbs (173cm / 66kg)

enlighten me /bwg/ friends. ;_;

>>41707841
>5months
Try a couple years. This is a marathon, not a sprint.

>>41707841
I've been at it for like 1.5 year and I still think I'm DYEL. It's a never ending quest to greatness

>>41707841
Eat more protein, sleep more

>>41704211

I'm okay with this

When are you ready for muscle ups? What kind of strength is needed for it?

>>41708261
You need to start attempting and training for it once you reach 15 pull ups, but just because you can do 15 pull ups doesn't mean you can do a muscle up.

>>41708297
So I should work on endurance then? I can do 3x6 pull ups with a 35lbs plate and weighted dips with 1 pl8 but I only go for about 6-8 reps never more

>>41708340
You are ready my son. Begin.

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>>41707841
If you are natty, you will look DYEL without pump for a LONG time
Also, body dysmorphia

On unrelated note, started lvl 4 last week, but Manna requires you to hang from a bar, which I don't have, so I skipped all the way to lvl 10, Half L-Sit, physically I can do it, I think I could even pull off a normal L-sit, while on p-bars.

>>41707614
He didn't write the book, Paul Wade of Convict Conditioning wrote the book. The Kavalados are just his models and fuccbois.

>>41708612
Oh never mind then. I dont have a strong opinion on it. The Kavadlo guys are fags though.

>>41708689

this
>>41708612

Pail Wade has shit form on body weight movements.

>>41708612
>>41708689

Paul wade is still pretty cool tho, but hes a little ill informed on some training aspects.

>>41708962
>>41708976
Ok Antanik you Reddit faggot you look like shit faggot eat a dick.

I asked in the other bw /thread/ but forgot to check replies, i've been doing some bw for the past 3 years(high rep pullup/pushups), i consider i have some decent strenght(i can do 2 OAPull and 10+ clean mups), but i feel i'm lacking size and i may want to learn some basic feats(maybe planche and lever though it's not my main concern).

The question is, what routine can i do/ how can i structure my routine?

>>41709041
Maybe this

http://www.manvsweight.com/calisthenics-exercises/

And this

http://www.aworkoutroutine.com/training-each-muscle-group-3-times-per-week/

Is what you are looking for?
>just make your own routine from as hard excercises as you can manage and keep eating, sleeping and training?

>>41709041

You want to gain mass?

>>41709298
the first link i useful, i'll check the second when i have time but looks good, what i'm looking is a way to have a proper routine that targets certain muscles and can combine some mass gaining exercises with some skill work, my workouts have always been a mess, i was mostly doing pushups/pullups/running splitted in disorder throughout a week.

>>41709314
mosty but not quite, as i said above, so many years of doing just pullups, pushups, and some running made made my body look unbalanced and i stopped growing early on for not progressing, now i want to train properly but don't know what to do and in what order. Also it'd be good if i could combine some skill work, last time i tried to i did some planche work after HPU but i was worned out and failed.

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2 years BW progress 115-150lbs

>>41709455
>certain muscles
Look here
>>41706821

maybe you should do full body routine and be done with it.

Also you should be doing 1 day workout until you cant continue and have 1 day rest so the muscles can grow. You want your body to hurt 1 day later, but be ready to new workout on 2nd day.

>>41709522
Looks good. Do you have gf yet?

>>41709572
No GF, I just pump and dump sluts

>>41709624
Well, maybe one day you will get tired of casual sex. Just dont catch aids!

>>41709522
Looking good.
Currently at 140lb 5'9, just started with BW fitness every second day but damn 2 years is a long fucking time.
Did you do cut/bulk cycles?

>>41709681
I'm not autistic about it. Just work out and get a nice pump to pick up sluts

>>41709572
>maybe you should do full body routine and be done with it.
>Also you should be doing 1 day workout until you cant continue and have 1 day rest so the muscles can grow. You want your body to hurt 1 day later, but be ready to new workout on 2nd day.

That already happens to me, except for legs that i started training them seriously a couple of weeks ago, i used to do 1000 pushups a day now no ammout of push training gets me sore, same with pullups but i did 300, the thing is after 1 year my gains stalled completely

>>41709777
>1000 pushups
Wow. Time to do some advanced variants like planche pushups, using one arm or try to clap between pushups or just consider joining gym.

If you cant get sore, it is time to level up. Either by adding weigth at gym or doing advanced stuff.

>>41709856
when i say pushups i mean every push movement, that involves dips, and certain variations, mixing grips etc, i did them really fast but with good form however, i believe i can do about 10 OAPush with feets 1.5shoulderwith apart, but if i do low-reps and and low-sets then i dont get a pump or sore, and about the gym i do bwg because there's no gym closeby. I'd like to do Planche pushups but i can't do the planche.

>>41710087
Well, this might sounds like stupid idea, but since you have progressed so far, maybe, just maybe
>build your own gym
?

I mean, it obviously is your hobby so why not spent some ¥ on it? Also
>cant do planche
maybe because you ignored certain muscles. Try other excercises so you can do it eventually.

Have fun :-)

Planning on buying a dip belt online, but im a skinny dude (like 120ish lbs?). Should there be any concern that belts will be too lose for me?

>>41710269
loose**

>>41710269
If you're that skinny just do bodyweight dips until you put on some weight

>>41710087
planche is straight arm strength. 500000 pushups is bent arm strength

>>41710316
I already do 3x15-20 for dips and pullups. I feel like they arent building much mass anymore, so Id rather not just keep upping the volume

>>41710269
You'll be fine. Put it on properly and the weight will tighten it around your waist.

>>41710586
thank you

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>>41701444
I maxed out today and both my chin up and pull up are at an exceptional level. Pull up was at 80 for 5 and chin up was at 90 for 5. I did Chin ups after the pull up so maybe it couldve been higher but overall im pretty happy with it.

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Is there anything I can do to help with my unstable elbow? When I do advanced frog stand with fingers pointing forward my (left) elbow is okay but my wrists are not great. If fingers are pointing a bit outwards there is significantly less pressure on my wrists but my left elbow is shaky as fuck - its as if I am doing it on rings instead of the floor.

I saw Nile Wilson recommending Bicep curls to thicken the tendons around the elbows to help with stability. Any tips?

>>41702071
>frog stand on asphalt
that's a brave grill

>>41710900
wow, post body please

>>41710900
Congrats, very impressive indeed.

>>41710931
Seconded

>>41710927
maybe dial it back to frog stand for a week or 2 focusing on form
bicep work is good, as well as resistance band work

Forgive me for sounding like a complete retard.. I've been wanting to start a a bodyweight routine, but I'm a lost. I know there is links, I'm just not sure where to begin. Lifting weights is getting pretty boring

>>41710954
what do you mean by resistance band work?

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>>41710957
pic related is good for absolute beginners, vertical columns being different levels of progression for exercises.

Foundation in the OP is focused more on gymnast-y skills but also starts at complete beginner level all the way to planches, levers, ect.

reddit's r/bodyweightfitness' recommended routine is a solid beginner routine (pushups/pullups/dips/etc) and the subreddit has a fairly large community if you have any questions

>>41710982
prehab rehab stuff like
https://www.youtube.com/watch?v=dNFa7TnfbXw

>>41711009
What straps is he using for the row progression?

>>41711074
no idea, but ive seen a bunch of youtube videos of people using towels and bedsheets

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>>41710931
>>41710953
ill post video of the chin up soon

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>>41711192

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Anyone here had any experience filling in holes in doorframes with woodfiller? I want to buy pic related so I can use it for a number of exercises like rows and dips instead of just pullups, but I don't want my landlord trying to fuck me in the ass after I leave.

>>41711913

Is the height adjustable?

>>41712550
What do you mean? You screw those caps in and then extend the bar into them. I would move the caps up or down the wall between 2 different spots I'd need it

>>41713224

Hifesto

>>41701718
Don't get your hopes up, but if this "tension" comes and goes, then it can be something with your adrenal glands. I had the same sensation intermitently during the last 2 years, and it wasn't kidney stones. My problem was I drank a lot of caffeine back then, and everytime I drank cola or coffee, it started acting up again. It went on for 2-3 days, then disappeared after 2 weeks of not drinking coffee. It came back right after drinking coffee or cola.

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>>41709455
you look unbalanced, because you did push ups with pull ups, when you should have done dips with pull ups, just add weight to them, my routine would look like:
>A:dips+close grip pull ups+manna
>B:spl+wide grip pull ups + FL
can add leg work to both days, if you are into that

>>41711540
I remember this yard from another video, good job, anon

>>41709455

but you got a one arm pull-up and muscle-ups?

>>41714723
I thought the car would come into play somehow

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>>41714775

>>41701444
How detrimental is a pullup bar to a routine? I don't have one, and there aren't any parks nearby that I can use.

>>41715017
fk not detrimental I mean important

>>41715017
pretty irreplaceable, at the least find somewhere to do rows

>>41714934
thank god I have imagus

>>41715017
Just find some way to work your lats, upper back and biceps. There's a guy here that just does rows and curls because he doesn't have a pull up bar(or doesn't want one idk) and he says it has worked well for him. Go lift something up and row it, just try anything.
If you really want to do pull up get gymnastic rings, all you need for them is some place to hang them.

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>>41715363
That's me, OP with no pull up bar, I have no way to install one (don't want to use the door frame one)

>>41715017
You need to invest in a BB then, or use table as substitute

>>41715363
>>41715133
>>41715423

long lanklet arms are too long to use a table, I don't think they'll even support my weight

I'll just use some dumbbells I have laying around the house, as that seems the most conveniant for me atm

thanks for the input

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10 months progress
First time mirin'
18M 6 foot 160lbs, started 6 foot 185lbs
3x8 pullups/5x3 16lb pullups
3x8 40lb dips/3x8 40lb pushups
Tuck L sit 20s/5s L sit
Crow pose 10s
Any advice/tips?
Cutting is hard :c

>>41716187
Also I freaking love bodyweight
So glad I discovered it this early on
Now I can go be a Chad soon :')

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>>41716187
Better pic
Also how2muscleup
I can get explosive but switching grip feels so hard
I want it by summer which I think is reasonable

>>41716256
The end of summer*
Jesus I quadposted don't hate me

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>>41716187
I just eat at maintenance, why would you cut from 185? I'm 6'3"@200lbs

>>41716306

I'm Asian cutting

>>41715530
Any reason you don't wont to use a door frame one? They're like $15 and surprisingly reliable

I've all but maxed out the recommended routine from reddit. Should I move onto weight training or are there higher progressed programs with similar equipment?
I don't want to be a gymnast

>>41716306
I was fat with no muscle, at least 20% bf and literally no muscle, couldn't do 1 pushup or hang from a bar for 5s
I have progressed.

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>>41716426
Do weighted BW stuff

>>41716462
fair enough

>>41716505
More than that as well I lost most of this fat as a result of my exercise. Eventually I'll reach 170lbs but I want to cut enough to see my abs a little better and get that muscle up, then I can lean bulk to 170lbs.

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>>41716536
I pretty much gave up on ever having visible abs :(

>>41716566
Why is that anon?
Is it really that hard?
maybe it's b/c i'm 18 but I'm trying to dream big.

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When will my abs be visible

>>41716306
hnnnnng

dat grill has great form

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>>41716912
eh, was skinny as fuck my whole school life, never had visible abs (I could close my fingers around my biceps), started to change myself 3years ago, got to my 'goal' of 200lbs (90kgs) and have just been maintaining since, put on fat at first, but it's been slowly fading away, also I do ab work 4days a week, if I wanted to have abs I would have to cut, which I don't want to do

>>41716931
when you lose weight

I've been doing strong lifts 5x5, pretty much oldfag here, what should I do to incorporate BW stuff.

I take it I have the strength but not the appropriate BW training to attempt this stuff

I wanna do all the cool gymnastics things and exotic BW stuff.

1RMaxes are:
Squat: 375
Bench: 235
Deadlift: 465

Weight around 225, manlet

>>41717024

Bitch I weigh 160lbs and I'm 6'2 get the fuck outta here with this shit you fuckign faggot

>>41717487
Not him but you have really high body fat and bitch tits.

Workout to reduce body fat.

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>>41717460
as usual, you can do FL progression with DL and SL, SPL will be hard if you do it on the same day as bench, do you want to do:
>ABx
(Lift day) (BW day) (rest day)

or

>AAx
(lift+bw day) (lift + bw day) (rest day)

>>41717460
Out of interest can you do a front lever? I've read before that people who are really strong can do them without any specific training.

>>41717487
You're skinnyfat. Workout at maintenance or cut a bit.
Or forget abs for the next time if you want to weight more.

>>41716426
Please be honest how long did it take you?
And did you have any /fit/-related background before?

>>41711009
Are pull ups necessary for certain muscles groups? I'd rather not do them because I don't have a pull up bar but if they're absolutely necessary I guess I could just find a tree or something.

How long does it take to start seeing abs in a cut starting at about 20% body fat 160lbs 5'9

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>>41719400
pretty much the only way to train back and biceps, there are alternatives, though

>>41719400
No movement is absolutely necessary.
Pull ups are the best

best way to train straddles and pikes as a lanklet? i have long legs and stretch yoga almost erryday

Hey guys, I started bodyweight about 3 months and I went on to do a split routine instead of a full body.

Atm, it looks like this:
Monday: 5x5 Pistol Squats
5x5 Diamond Pushups (atm with +6kg,
adding a bit every workout)
5x5 Pike Diamond Pushups (same
weights)
5x5 Dips (same weights)
Tuesday: 3x5 Pullups (struggling here)
8x5 Straight leg raises
8x5 Hanging knee raises
5x5 Inverted rows (atm with +5kg)
5x30s one leg lifted plank (+5kg)

I repeat until saturday so I can rest on sunday.
Any advice?

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>>41719599
yea, you do 3 variations for triceps and only one (indirect) for biceps, need to balance out, add some close grip pull ups or curls, I would also pair triceps with biceps, to avoid any elbow inuries

>>41720051
>>41719599
shit, I missed the pull ups, silly formating D: you also do planks so that's another triceps stress, 4:2 so twice as much triceps work

>>41714102
Nono i wasn't doing them together, i did every exercise on a separate day, i had pushups, pullups and running days where i did mostly high reps with lots of sets but as i said i didn't have any kind of structure in my routine and some weeks i had more push days and less pull days etc, i got to 1000 push variations per pushup day and 300 pullups per pull day, i ran for fun.

>>41714247
yes, i can do 2 OAP with right arm and 1 with left, never worked for it, i can do 10+ clean MU, never tried past 10.

>>41716359
Wall thickness + trim thickness is about 6 inches, difficult to find actual measurements for pull up bars and am not sure if any will fit

>>41720670

just do foundation? Or you could look into body by rings by fitness FAQs/

>>41719599
i do spiderman planks after my crunches.
They feel like they work my core and sides alot.
But i am a noob. so take from this what you want.

>>41719599
replace hanging knee raises with hanging windshield wipers so you have something to hit your obliques

https://youtu.be/lDEqW463Fno?t=3m38s

Is fitness faqs here suggesting you do both the high intensity and low intensity isometric in the same workout or something else?

Is there any good progression to learn how to do a handstand? That is, to do a vertical handstand without the help of a wall. I've seen >>41711009 and similars, but neither seem to focus on equilibrium and thecnique and I just can get into position rising the legs from the side and I'm unable to mantain the position without a wall. Any tutorials or tips?

>>41722037
the antranik tutorial is fairly comprehensive or download handstand 1 from the OP

>>41722061
Thanks bro, didn't see that.

>>41721929
He's unclear if you should be doing it in the same session, but i see no problem with doing a set of 10 second front lever holds and 30 second tucked lever holds in the same workout.
Or you could do higher intensity one workout and lower the next.
I imagine the point he's making is to be training the high and low intensity at the same time

>>41722161
Yeah thanks. Training different intensity progressions seems good for variety if nothing else so I'll give it a go next workout.

How many situps can I do per day without damaging my self?

>>41722341
alot

but they're pretty shitty in comparison to other core exercises. also they'll fuck your spine if you do them for a while.

just plank bro

>>41721903
Hanging windshield wipers was in foundation. I tried doing it on a bar but shit was hard as fuck. I did like 2-4 reps maximum. I think it's easier to do them on stall bars. Have you tried them on both pull up bars and stall bars? Is here any difference in difficulty? Btw same question but for the hanging leg lift exercise? It really seems easier on stall bars.

>>41722653
Ive only done them on pull up bars. Ive heard stall bars make hanging leg raises harder because you cant use your lats to help the motion by slighty front levering. Unsure if this applies to windshield wipers, though id assume it does

If its too hard, do them side to side in like a hanging knee raise and work towards extending your legs later

how many squats should I do to be able to do this?

https://www.youtube.com/watch?v=gZkObiYVdN4

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>>41722037
>>41722061
make sure to do the wrist stretches in the chris sommer materials. been practicing it too, working toward 10-breath wall holds x 5 and going free for the last 1-2 breaths. good luck bros

>>41722607
how are v-sits if you end the set when you can't keep your back flat any longer?

>>41716970
You have not given up anon.
You have found other goals.

>>41723615
v sits are fine

sit-ups just tend to be high volume, and loading your spine like that over a long period of time weakens the tissue in your back

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>>41722037
Foundation Handstand series

>>41723719
>unexpected
t-thanks, breh
I just put emphasis on other things than my abs.

>>41725033
>t. ablet

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>>41725040

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>>41725040
>b. rainlet

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>>41701444
If I start training for flippy flips & flag poles & shit like that tomorrow how long will it be until I can do something that'll impress normies?

also is it possible to train this stuff while also weight training? or is that a bad idea?

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>>41725250
if you follow program and don't skip progression AND start from 0, 2years at least
if you are already 'strong' and have higher starting point, less than 2 years

yes you can do BW stuff while weight training, just have to use common sense

>>41716256
You look like a dude.

Next time post whole body and dont hide any parts with hand. No homo.

>>41725250
depending on your current level athleticism, couple months to a couple years

>>41721903
>>41721895
Thanks for advice.

>>41720067
Would replacing diamond push ups with inclined push ups help?

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>>41727313
how is inclined push up a biceps exercise? you work your triceps too much, you need more biceps work, you can replace diamond push ups with close grip pull ups

>>41722341
Why even bother with sit ups ever? Seriously

Dragon flags (or half versions if you cant do a full one) and different forms of leg raises hit your abs like mad as is.

You can't replace deadlifts with any bodyweight exercise prove me wrong (you can't btw just so you know)

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>>41727960
>static deadlifts
your move

>>41717770
>>41717770
No way to do BW stuff on my rest days?
I do StrongLifts so AxBxAxx BxAxBxx.
Or would it be preferred to all on one day like lift+bw days?

FL means front lever? What is SPL?

>>41718514
I don't think I've ever tried... Probably not because not really trained for it.

Recommendation on routines to include in my workout to get to cool stuff?

I have PDF of Convict Conditioning, a set of gymnastics rings and a PDF to Gold Medal Bodies. Results from GMB don't look so impressive, but I'm open to try stuff out.

>>41727960
>implying you can't deadlift yourself

>>41728069
Just waking up every morning is moving dead weight

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>>41728039
/bwg/ always has the hottest grills on /fit/

as a mang, I don't mind seeing the exercises demonstrated with female bodies

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>>41728123
It's hard to search for images with good form, only have like 40 or so, every thread they get repeated, sorry mang

>>41728058
ah, all the shortening explained in >>41701448
bw stuff is not 'lol rest days' material, it can be as intense as lifting, if you do AB then you can do BW stuff on the same days, depending what you do on A and B (straddle planche is SPL)
delete CC and don't look back, get Foundation from OP or first reply if you can't torrent stuff, first decide which skills you want then look at progressions and try some stuff from them, to find your starting point

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>>41728123
if you want to see some qt3.14s, get middle split torrent, there's one chick I would impregnate without question

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>>41728123
Damn right.

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>>41728166
no probs, I'm starting a grills folder now

if you want to get distracted from your workout, check out kira in the gymnastic bodies handstand videos

she seems capable of very stunning sexual acrobatics

>>41728166
Thanks for the help. It all looks a bit confusing and overwhelming.

I guess I'd like to be able to do muscle ups, human flags and handstand craziness.

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>>41723720
ok thanks. another question for whomever can answer:

best lumbar spine exercise without access to a roman chair?

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>>41728268
well, for muscle ups, you have to be able to do pull up and a single bar dip, if you can do those, then work on muscle ups, most likely you will have to do negatives, for human flag, the gymnastics term is Side Lever (SL) so look into that in foundation, as for handstand, there's Foundation Handstand One and Two
(all torrents in OP or first reply)

>>41728252
go the extra mile and make some webm's to post here? desu

>>41728609
I'll learn how to make webm's for kira's ass

at the moment I'm doing a full body routine:
pullups
archer rows

rto pushups
ring dips

l-sit
hanging leg raises
assisted pistols

Would adding the foundation SL progression to this work?

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>>41728673
https://www.youtube.com/watch?v=NjzMKzjNnKk

>>41728685
sure, SL progression is mostly back work, you don't do any sort of back work, except archer rows

Anyone have anymore stretching/mobility torrents?

>>41728166
That's a shitty bridge not enough shoulder extension.

>>41728039
What's this

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>>41728992
post your form

>>41728992

All compensation is coming from the Luimbar spine.

>>41727960
I deadlift ur nan lmao

>>41727960

GHR, and back extencions, maybe jefferson curls.

>>41701444
I'm having major problems with the Bulgarian split squat. Either I wobble and fall on my right/left or I can't bring myself up and my knee makes subtle crunchy sounds

I'm just practicing form and I can't even do this. It feels and seems impossible. Is there a better alternative that I can replace the Bulgarian split squat with? If not, can someone recommend me what I do with this exercise?

Skelly by the way, I'm practicing forms from videos before going to the gym

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>>41730141
what is a bulgarian squat? don't see it in Foundation

>>41730141
how are your normal lunges?

>>41727960
You're right. BW exercises won't destroy my back like deadlifts

>>41730623
No just your shoulders elbows and wrists

I'm stalling on dips at about 1pl8, what would you guys recommend? Should I look into deloads? Would that be of any help?

>>41730141
u have weak feet, or immobile ankles. do them with some assistance, hold a chair for balance or something, for a week or 2

>>41730442
Its like a lunge but your back foot is elevated for more difficulty and rom

>>41703203
I AM KLOR-DATHU THE BLEPSMARDNN OF THE GABARXZNOR SECTOR I HAVE COME TO YOU MISERABLE PLANET TO LEARN OF YOUR PATHETIC BODY WEIGHT EXERCISES.

>>41731493
if you've never deloaded, its worth a shot.

i like to do drop sets where i do a set of weighted dips followed by unweighted, and i feel like thats helped me progress a fair bit

>>41733472
What a fucking retard. Should have started with the crow stand to learn how to balance itself

What results can I get after my first and second year of calisthenics?

Why did my left arm get tingly and numb feeling when doing pull ups yesterday? I'm assuming a pinched nerve but why and how do I stop it

>>41734151
depends on how fit you are currently. depends on what your calisthenics goals are, hypertrophy? skills like levers and handstands?
at the least you'll pack on some upperbody muscle, a bunch of core strength, and a wee bit of leg strength.
Stuff like muscle ups and handstand pushups are attainable in that time if you're dedicated to doing them

>>41734183
it could be a bunch of different things. happened to me for a while cause i wasnt externally rotating my shoulders enough

>>41733686

lul quite underated

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Getting fit and feelin' good, buds.

Friends, family, and grillz have been noticing the gains.

Now I want to show off the results, how do I get GOOD PUMP going on in the main 'show off muscles' (delts, lats, biceps, chest, legs, abs, and ass) in like 5-10 or so minutes I could prepare in another room?

Thanks for reply.

http://i.imgur.com/ErXzqO4.gifv

>tfw completed my first day of foundation and starting streching+mobility after ~2 years of being a sedentary slob
Jesus fuck. My obliques are massacred most of all which is surprising I think.

>>41739293
Also, is there any point of trying to combine foundation with plebbits routine? I used to enjoy bars and shit while the book seems to focus on a bit difeerent stuff.

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What should my wrist position be like when doing pull ups? At the moment it's more like the right side of pic related, with my hand at a significant angle relative to my forearm, kind of feels off.

>>41739592
why would you bend your wrist at all?

>>41739592
I think they should be in line with your forearms which are perpendicularl to the floor. So in a natural hanging position. But I am definitely not a trusted source.

>>41739592
Sounds like you're doing false grip, which is a lot more difficult than normal grip. It will come in handy when you want to do muscleups.

>>41739694
I dunno, my wrists tend to default to that for some reason

>>41740154

Don't bend your wrist unless you're doing false grip.

>>41739313
I think all the exercises from the reddit routine occur at some point in foundations programming, so theres not much point, unless you want to jump straight into pullups and dips

what are some decent bw exercises for shoulders ?

>>41742267
pike pushup progression into handstand pushups

>>41742255
Yeah, well. I can do a few sets of 5-8 of each so I figured I could work from that up.

Are there any diference between a real gym and doing bodyweight with a weight vest?

be honest.

>>41743024
Yeah. It's harder to train legs (strength and aesthetics) without progressively overloading weights.

>>41709522
Jesus christ anon, truly escaping Auschwitz-mode. Good job. Keep it up

>>41743024
weighted vests don't get that heavy, at least invest in a dip belt and some plates

>>41743064
You can do pistol squats and lunges with a weighted vest, right?

>>41743106
Not looking to get huge, I want basic ottermode or fit body, not big.

>>41743123
Yes, but how heavy can you make your vest?

>>41743147
there's some 50kg weighted vest on allyexpress I guess.

what is the primary muscle used in holding a front lever? lats?

>doing muscle ups
>Last set
>Try to get up on bar, slam chest down, hear pop in inner chest, inner chest starts hurting
I can feel a sharp pain in my inner chest now when I flex my abs. I've had pleurisy before but this doesn't feel as bad. What do?

I need a pullup bar but my house has no door frames, do I just have to drill one in somewhere?

>>41744612
>my house has no doorframes
So your house is just one open room?

>>41744221
Yes, and abs.
>>41744258
You dun goofed

>>41743024
Real gym? What do you mean? Are there fake gyms?

>>41738552
Max out on chin ups, dips, pull ups and push ups. One set each.

>>41743123
if all you want is otter mode, gym or bodyweight is fine. ottermode is all about low bodyfat, some amount of muscle

>>41744785
is a 40kg dumbell enough for leg work?

>>41745820
Probably not but it's enough to get a pretty decent base.

>>41741312

thax thanx

in terms of hypertrophy, how would something like 3x20 pike pushups compare to 3x5 handstand pushups

just hypothetical numbers but im curious how high volume basic moves compare with lower volume, more advanced moves

>>41746774
Id rather do 3x5 handstand push ups. Especially free standing handstand push ups, its not the same as just pressing vertically, the handstand push up puts a different kind of tension on your shoulder and you wont feel it until you do it.

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>>41747688
Video related

>>41701448
What does PE and SE w/ numbers mean?

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>>41707841

>5 months

Come back after 3-5 years maybe, this shit takes time, specially if you started as a sedentary basement dweller. You're effectively making up for all the years you didn't do jack shit.

And yeah, most people start off with too much fat to look aesthetic. Kinda like me, pic related.
Also, look at all the aesthetic gymnast teens on youtube, they're all VERY light and aesthetic looking even the skelly ones.
Most people in general have more fat in their bodies than they actually think due to internet roidfag standards, I am an example of that.

182cm
82kg
My waist is only 30-31"
Too light right? Well not exactly.

From the back I look good, but from front shots I look pretty shit.
I STILL am too fat to look aesthetic without a tshirt because of how much fat I still have from since I started lifting and refused to lose due to the shit advice of roidfags who manage to bulk up and lose fat easily and the dirtybulking GOMAD rippetoe hordes.

Trust me, losing fat is the fastest way to look aesthetic, and if you're strong you WILL look good even if you get very light for your height.

I have pretty bad problems in my left wrist that I think are irreversible but I really want to get into BW training (from weight training which i've grown bored of).

Is it okay to use paralletes in pretty much every situation possible? Like push ups, handstands etc.?

They put much less pressure on my wrists is all

>>41748339
Yes you can you can also use rings eventually which will increase the difficulty of your workouts.

>>41747766
preparatory element
specific element
just do them in the order given, without caring if its PE or SE

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Is there a point in doing a plank for a relatively long time? I'm currently doing a normal plank with 10kg extra for 2 1/2 minutes and I could do it longer.
Would pic related be superior to what I'm doing, and does it actually matter? Do planks actually induce hypertrophy in the abs or is it just beneficial for core strength?

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>>41742578
you can
>>41744258
see a doc, don't be a retard
>>41744612
yea, if you can, do it on the outside wall so you can do muscle ups
>>41747998
looking good for that weight, desu, I'm +10cm and +10kg but I look skelly compared to ya
>>41749488
if you want core, do FL and Manna progression, Plank is in SPL progression

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>>41703203
>>41731864

>>41704211
>only with girls like pic related
If only that was true

>>41704288
I'm having some trouble here, name?

>>41747998

slizzzard man?

>>41749488
you can do it as conditioning. No point in going over a minute. Ask somebody to sit/press on your lower back.

Why do my legs get more tired when doing windshield wipers? I can't keep 'em straight for long. I don't feel it in my abdominals for sure. What can I do so that my legs stop bending in the knees.

>>41709522
... which is the after pic? this is not very inspiring

>>41747998
slizz pls deliver on your new GST method. We're all floundering in the trash that is Foundations

>>41752154
2 years is not very long for body weight. Progress moves a lot slower.

>>41753221
Not the guy you are replying too, but curious how long have you been training? I am a newb

>>41752154
says the faggot who doesn't even post a picture

>>41749552

Thanks senpai, first post in a bodyweight general.

>>41751364
>>41753167

W-who?

>>41754075
yo, whats your routine look like? shitton of pullups and dips, or like weighted chins and stuff?

>>41753956
Not bad. He almost did a full planche for a half a second at the end there.

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Guys, I want to start doing bodyweight fitness because I don't have the money for a gym pass, but all these photos of guys going 2 years doing BWF and still looking DYEL are seriously starting to worry me.
I saw this post of a guy doing reddit's recommended routine for 2 years, he never missed a workout and he always ate well, never had a cheat day, pic related. If I do the same thing as him, will I have the same gains? I know the gains vary from body to body, but I just want to make sure by the end of 2 years, I won't still look like a DYEL twink.

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>>41754115
i mean, i could post a gif of him hold a planche for a minute, but it'd be boring.

>>41754102

Idk if you're trolling or if you actually care but

All I do is rest pause/myo reps on pullups/chinups(depends on what I feel like doing on the day) at least 2x a week, usually end up doing them 3-5x a week for very few sets, not sure if optimal but I feel fucking great training like this and less fatigue.
My personal bests on pullups are 28 unweighted, 5x60kg, 11x40kg, 19x20kg
Dips I don't do much, only like twice a month maybe, if I feel like it, I just don't see the point in training them since I already kinda focus on the bench press for horizontal pressing strength.


I do nothing but the big 3, ohp and calisthenics(pullups/handstand pushups for now, thinking about adding other stuff in the future, already training for my first free handstand but it's hard as balls, also need to actually start training my abs)
I fucking hate squatting and I'm terrible at it, I fucking hate deadlifting but I'm ok at it, PR is 280kg @87kg bw.

>>41754319
nah, im legit curious cause all the bigger bodyweight guys do everything different lol. thanks

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How long of cutting until you start to see your first changes ?

>>41754204
as long as you're consistent with working out and progressing and eating well you'll look good. through my experience i feel like reddit's routine builds a fairly balanced physique, like your pic, minus legs of course. also low bodyfat

>>41754364
imo like 3 months till you notice muscles actually growing, like 6 months to a year before you're noticeably bigger

>>41754358

From my understanding, all the strong guys that are natty train pretty often, I have tried going the "bro split" route before with tons of sets on once-twice a week frequency and it always gave me less results than just going balls to the wall 3-5x a week for a few sets each session.

Also, I just wanna make it clear that I don't even use weights on pullups, I used to when I started off, but now I pretty much only use them to "test" my strength from time to time.
I just do an all out set for max reps, then rest 10-20 seconds, do as many reps as I can, repeat untill I'm satisfied, usually only do like 3 sets on each given session.

I only do this on pullups and pullup variations though, I feel like around the 20+ rep mark an excercise benefits greatly from this type of training.
I can still only do like 7 handstand pushups, I am terrible at them.

>>41754204
Guy doesn't even look like he lifts. Just do some training and eat less so you look more vascular

>>41754204
That guy would look small with clothes on, he's just lean so he looks that much better.
Being lean is the single best way to augment your aesthetics, I have seen this time and time again.
Most if not all people on /fit/ think they're leaner than they actually are, if you cannot see your abs, you are not lean enough to look great without a tshirt unless you are ridiculously muscular, and that is very hard to achieve without many years of training or drugs.
Make sure to eat enough protein, get on a decent caloric defficit, keep at it for months, you will not build as much muscle, but you will build muscle steadily and you will also lose fat at the same time as a beginner.

>tfw ectomorph
>try to build muscle
>become even lighter

>>41754457
thanks for the input

>>41754601
>aesthetic
>big
>natty
Pick 2

>>41755050

You jest, but the more time I spend training the more I realize how hard it is to be all those 3.

Still, at least you can be either easthetic or big as a natty.

Reminder to completely ignore Foundation rest times and treat it like you would barbell strength training.

Anyone here do rope climbs? I seriously doubt you fucking front lever pulls before working rope climbs like Sommer says. Ido has his students work climbing immediately after a 5r pullup.

>>41755218
I tried them at the beach once and I was fine. I dont see how front lever pulls has anything to do with it although I can do them.

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wasssup guys, why are you not doing weighted cardio?


>tfw no gym bro so i have to get creative

https://www.youtube.com/watch?v=LnQ92h-LJFg

>>41753429
Been doing body weight for about 7 years off and on. Right now I'm coming back after 14 months off. I'm 33. Went from a skinny 135 to about 170lbs. I'm 5'8"

>>41755499
how big was the strength drop off with a year off?

>>41755603
I'm basically starting from scratch. I've gotten in and out of shape so many times that it does come back pretty quick. But I am getting older. It's only been a week so I'm very weak. I'm trying to correct a shoulder imbalance that never corrected itself during my break.

Complete fitness noob here.

Focusing on losing bf% right now (138lbs @ 5'11 but like 20%)

After I kick the fat, should I just get my cardiovascular strength up? Doing strength stuff is intense, almost too much. I assume that's because i am going from sedentary to 3x8 pullups.

>>41755730
138lbs at 5'11" the last thing you should do is lose weight

>>41755638
sucks, good luck man

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54KB, 700x700px

>>41755483
>weighted cardio

>>41755799
i know it sounds odd,but i really want to lose body fat. I'm at like 20-25% and it is embarrassing.

i know the typical answer is to bulk then cut, but I am nervous that I might look like complete shit at the end of a bulk.

>>41756226
Just start working out and you will see your body change, thats what I did. Dont bother with this bulk and cut madness.

>>41755852
core*

>>41756226
>>41756409
This, just eat a lot of protein and not too much fat and carbs. You could also consider doing cardio.