/bwg/ - BodyWeight General

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>>41767986
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

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>>41767986
Apparently this here chap finishes EVERY SINGLE WORKOUT with a 5 minutes dead hang upside down on gymnastic rings

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>>41768195
how long should i be able to dead hang to achieve this?

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>>41767986
>smoked 20 years
>just quit a week ago
>getting into basic bodyweight
>can't run 1/4 mile without gasping
what's the fastest way to get to half-marathon status?

i'm committed as shit. i just don't want to spend time doing shit like C25k if there's some shit like HIIT works a billion times better.

I know this is more of a "running" question, but cardio hampers pretty much any bodyweight exercise i do (for instance, I literally run out of breath before my legs get tired doing squats/pushups/etc.)

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>>41768225
you don't HAVE to run to do cardio, you know?

>>41768225
>>41768225
http://www.halhigdon.com/training/51130/Half-Marathon-Training-Guide

>>41767986
I'm a complete noob to working out, can anyone give me a quick rundown on the benefits of bodyweight training vs standard weight training? I want to make a bodyweight exercise plan but I'm concerned about optimization.

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>>41768571
you can cripple yourself for life with weights, at worst you will tear ligament/dislocate a join/break a bone with bw

>>41768637
Makes sense, so what routine and scaling plan would you recommend for a newbie? I dont mind just general areas of the body that need to be worked out, just a direction to head in.

>>41768571
weights are more efficient for building mass and getting strong in general, not to say that bodyweight doesn't build mass or get you strong but it takes longer because you have to work to higher volumes or advanced progressions and are limited by stuff like tendon and grip strength.
other than that though its really enjoyable, at least in my opinion, working on shit like different pullup variantions and planche/lever work.
Also not having to go to a gym is nice

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>>41768651
Foundation, torrent in OP or first reply. BW takes a lont time to get 'looks' compared to weightlifting

>>41768664
I dont mind "looks" I just want my body to be strong and efficient. Thanks m8

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>>41768669
Road ahead is long, anon, I started Foundation from nothing, I thought inclined push ups were a joke, so I tried to do mastery of 5x15, first set I did 12, decided to start from scratch.

The big plus with Foundation progression, each week you do more and more, so you know you are progressing aka getting stronger. It's not perfect program, mind you.

>>41768695
I am curious how far have you advanced, OP, with the foundation and the barbells and all that shit?
Btw I know you put the stretching magnets not long ago. But do you actually do them? I noticed the thoracic bridge stretching is a killer, but they all feel really good.
t. not the guy you are responding to

>>41768695
Some time ago this pic was posted here and somebody said that her form was shit. I didn't make much of it, but remember that other anons agreed. Now on second glance I don't see anything wrong with her form. ???

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>tfw skinnyfat as fuck and trying to do push-ups
My upper pectoral muscles are so goddamn sore after doing only 10 it's retarded.

>>41769025
Do knee pushups until you're comfortable doing actual pushups.

>>41769041
the guy can do 10 normal push ups and you are telling him to do knee push ups. Nice.

>>41769044
He obviously has endurance problems. Doing knee pushups would help him build endurance.

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>>41768923
eh, I wanted to stretch, but after my workouts I am so beat, started some light cardio and middle split stretching on wednesdays (last week was my first session)

As for my advancements, started with Foundation lvl 1, am at lvl 4 atm, but each level took my almost twice as long, getting flu and snapping my shit, getting lazy sometimes, etc. lvl 4 manna and up requires bar to hang from, so I skipped all the way to half L sits on Pbars, which I count towards SPL progression of lvl 4, FL and HBP doing by program. If you are interested in my weights, currently my bar is at 87kg and my dumbbell at 27.5kg, doing 15rep progression with rows and curls, I still look exactly the same as I did when I started (relaxed) when I flex I can see the difference.

>>41768955
legs too high from ground, chin is not neutral (should be looking at the ceiling)

>>41769025
correct your form, I bet you flare your elbows

>>41769062
What is your bodyweight?

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>>41769075
192cm/90 kgs or 6'3"/200lbs (fluctuates, but never more than 200lbs/90kg, 88kg/195lbs last time I checked)

>>41769062
After my workouts I am too hungry. I do the stretching later. Middle split was horrendous the first time I tried it. Huge improvement the second time. But the pancakes still sucked. And holy shit you don't have a pull up bar.

>>41768571
you can do cool shit like human flag using bodyweight progression.
you can't do that stuff just by lifting weights

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>>41769160
I work out 2-3h after I eat dinner and I eat a protein cookie afterwards https://www.myprotein.com/sports-nutrition/protein-cookie/10530674.html (with oats and raisin)

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>>41769160
the middle split torrent has like what, 27 videos? I used this long time ago https://www.youtube.com/watch?v=3EOG8ts8nOc

I do shorter version currently. Getting a split takes a shit long of time, word of advice, make sure you are stretching the muscle not the connective tissue.

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fuck me i'm new. Is this routine good?

>>41769426
i'm just starting to work out, went to the gym for 3 months with a personal trainer (only did one month of compound movements) and now i don't have time to go so i'm doing the r/bodyweightfitness recommended routine. Should i do something else?

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>>41769426
no idea, I chose Foundation myself, I want to achieve that SPL+FL+Manna+HBP desu

>>41769440
you don't have time for gym but have time to work out at home for the same amount of time?

>>41769452
the gym is far away and it's Always fully packed with minimal equipment that is Always hoarded up, fucks with my rest times. I'm also moving next month so for these months i decided to take it easy and just do bodyweight training at the park. Next september i'll be back in the gym.

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>>41769515
why do you think BW is easy?

>>41769547
Dunno, compound lifts scare the fuck out of me, seems that if you don't do them with perfect form you'll fuck yourself up, everyone in my gym is sporting scars at the joints and all sorts of bandages. Meanwhile BW seems rather straightforward, just pushups, pull ups and some skill work and you're good to go. Only thing i am being careful with is dips because i heard that they can fuck up your shoulders but that's it.

Sorry for the total ignorant question, but is a planned diet necessary to build muscle with bodyweight?
Also I'm vegetarian if that changes anything

>>41769644
absolutely fucking yes, and being vegetarians shouldn't be a problem.

>>41769659
Damn
What's an example of one such diet?
To clarify I don't think I have an unbalanced diet, it's just that I'm a lazy shit

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>>41769637
True about compounds, you will hit a wall soon if you only do low skill level stuff like pull ups and push ups, unless you start adding weight to them, dips are bad if you flare your elbows.

>>41769766
getting protein is most important for building muscle, there are whey alternatives for vegans made from soy

>>41769766
you're asking a dude that started lifting three months ago, i don't know jackshit. Anyways i would suggest carbs in the morning, fats in the evening and proteins throughout the day. Oats and frozen berries for breakfast, brown rice, lentils and beans for lunch and eggs? and cheese for dinner, with nuts and seeds for snacks troughout the day like almonds and flax seeds (very rich in omega 3 if you don't eat fish). An apple with some yogurt half an hour before your workout , some vegetarian protein powder (i think whey is vegetarian, either shaken with milk or water), fruits veggies and salads, some cheap multivitamin and you're good to go. Drink plenty of water, make sure you're above a certain amount of calories, and don't fucking obsess yourself with a diet, you can still eat ice cream, sweets and other stuff as long as you keep it moderate.

>>41769817
i'm doing this routine >>41769426 , that's why i asked if it was any good.

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>>41769830
already said what I think about the routine >>41769452

If you don't plan to add weights, one hand muscle up is the most resistance you can put on your triceps/biceps, therefor is you don't care about skillwork, you can arrive to pull ups and dips then start adding weight to them

>>41769856
i'm still at the beginning, i can barely do 10 pullups, once they get easy i'll move on to some other routine. Thanks dude

Someone have any experience with Lafay Methode? It might be an old methode but i'm 4 months in and my performances evolved pretty well.
I'll start the diet back home

I've reached SE4 in all of the handstand foundation wrist exercises.

What am I supposed to do now? Repeat the SE4 with weeks 9-12 every time, or stop doing them and just proceed with the handstand progression?

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>>41770441
I plan to do week 11x3 then week 12 and repeat, after I am done with skill work progression, so I would guess it's the same for you.

>>41770508

You practice wrist progressions after the handstand one?
I prefer to do it the other way around. I arrive at the handstand phase with a very warmed-up wrist.
About doing 11x3-12 I guess it might be an option, they're easy enough. But I'd rather go 9-12 just to be sure to avoid overload.

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>>41770537
I don't train handstand, was talking about Foundation in general.

Is using a door for pull ups ok in terms of exercise form or will I fuck my shit up?

>>41772132
sounds fucked up. just leave your house and spend 5 minutes looking for somewhere to do them.

I feel lazy but I'll be doing mm & ss now.

Brahs i have a problem, my vision gets blured when doing pullups. Blur sticks few secs after i stop doing them and this only happens when doing pullups, dips, pushups etc are al fine. Whats happening?

>>41767986
autist here
i hate any kinds of routines but i want to be strong and agile
was thinking on picking up either some movement related martial art like bjj or capoeira, some dancing, rock climbing, parkour or something like that
any recommendations on above or something else ?

>>41774057
Are you a beginner? Can you do cardio?
Sounds like circulatory issues, you should consider getting checked out by a doctor if that's a regular thing.

>>41774205
I do intensive cycling to the place where i workout. It doesnt always happen but when it does its only during pullups.

I'm interested in starting the Recommended Routine on /r/bodyweightfitness. The thing is, my main goal is Hypertrophy.
I'm a 131lbs 5'11 skelly, I just want to know which routine is the best for hypertrophy, if you guys could recommend me one. Also, do I need to eat more calories if I had running to the workout? Thanks

>>41775161
Since you're skelly you probably want to gain more weight, which means you need to be in a caloric surpluss.

Check how much calories you need at maintenance and add a bit to that until you gain weight.

Obviously you burn more calories if you do running and working out.


Rec routine is totally fine since it's progession exercises once you can do a set amount of reps in PROPER FORM, yes PROPER FORM you should jump to the next diffcult exercise.

Otherwise you are most likely to risk injuries.

>>41775161
Pure hypertrophy, work towards weighted chins and dips. Also eat.

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Where are you supposed to feel single leg hip hinges? I'm pretty sure I'm doing them wrong because they feel too easy.

>>41776227
hamstring of the leg on the ground. Bottom of your feet if you have no balance. Make sure youre keeping your hips straight and in line

if theyre too easy do em with a dumbbell or some shit

>>41776393
Thanks, one more question, how exactly are you supposed to come up from the down position? Is there any back movement at all? I sometimes feel it on my lower back when I come up

>>41774151
I've done bjj and taekwomdo. Both are really good but they are also completely different. What are you trying to do? Just move? Then anything will do the job.

>>41777714
Ive always seen them referred to as single leg deadlifts so think similar motion of a deadlift, but one leg. Flex your leg at the bottom, hinge your hips forward and move your torso up.
In regard to feeling it in your back, you do use your core to stabalize on the way up and down

Tell me about weighted ring dips. Bought a dip belt and I'm wondering if I'll get snapped doing them.

>>41778119
if you're already comfortable with doing unweighted ring dips and work up the weight you're adding, they're gr8

>>41778139
Only at 5 ring dips atm (Gained a good amount of weight recently) but once I can do 10-12 I'll add weight each week.

Guys i have no bench no transportation and just a crappy pullup bar and 2 20 pound dumb bells maybe 2 10s
weak and tired of it what do

Im also poor so getting a weight set is out of the question right now i know its a must but i just need to get into exercising at all right now is there anything i can do without getting assymetrical/hurting myself/flailing like a retard with my limited gear?

>>41768571
>>41768656
>>41769166
this is going to sound very homo but
what type of exercise is best for antiaging?

>>41778158
you can throw something together like
pullups (hold dumbbell between your feet when unweighted pullups get easy)
pushups (normal, diamond, decline, pppu)
single leg squats ((bulgarian split squats, pistol squats, shrimp squats) do them weighted when they get easy)
hanging leg raises
planks, superman holds
other dumbell work (curls, ohp, ect)

you'll plateau after a bit since you don't really have heavy dumbbells, but something like this can get you started

>>41778237
cardio+good diet+lots of sleep+just work out

>>41778247
what do i do once i plateau assuming im still too poor?
keep it up til i can get better stuff? or does it turn into endurance training then? i wont lose anything will i

>>41778297
you can keep upping volume, which is mostly endurance, but it'll still build muscle

you can work towards more advanced bodyweight movements like one arm pullups, planches, levers, hanstandpushups, hollowbody press, ect. there some rescources in the op like foundation which is essentially a road map to achieving some of these things.

or you can get a dip belt and just go for heavy weighted pullups and dips. or just hit the gym

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>>41772132
depends on which ones you will get, the ones between frames doesn't look like the best choice
>>41773690
k
>>41774151
if you want to be strong and agile, every MA should have some form of strength training, karate would be my recommendation, mma gym is also a good choice
>>41775161
like >>41776204 said, work towards pull ups and dips (elbows by your sides) then add weight, for hypertrophy rep ranges, read this https://www.reddit.com/r/Fitness/comments/1c78r4/strength_size_and_the_truth_about_rep_ranges/?st=j3v3w0kh&sh=d1cf6122
>>41778297
can you do muscle ups? I mean, is there room for them? it can take you a LONG ass time to get to one arm muscle up, afterwards I am positive you can grab a backpack and put
rocks in it for weight

>>41778158
Maybe check if there is any parks nearby?
You could run/bicycle there if you don't have a car.

For dips you could improvise and work with two tables or something like that.

Otherwise save money buy some rings to hang from your pull up bar and get a dip bar and you're pretty much set.
These two don't cost a fortune.

>>41780555
stop russianposting, its depressing me to no end to see some 14 yo slav lads doing 1 finger muscleups, 0 finger planches, levitating over the ground etc

>>41769166
I've seen dudes that only do weightlifting do human flags.
BUT those were dudes that spent ~10 years at the gym and they developed lots of muscle with accessories, cables and whatever the fuck.

yo OP did you know about this https://www.youtube.com/watch?v=VpobvFPR6hQ

maybe you can add it to other linnks

>>41784465
If you lift weights and practice the human flag you will be able to get it, but no one gets a human flag on their first try just form their strength

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>>41785091
looks useful but DAMN so fucking gay

guys how do i do cardio if i cant run for 10 minutes without sharp pains in my sides

>>41786981
run slower and breathe through the belly. Or google other cardio options.
It is generally accepted that you first train your endurance - running longer distances at a slow pace and after you get comfortable at this, you can work on increasing the tempo. If you are just starting out it's totally okay if your running speed is just slightly faster than your normal walking speed ( power walking speed but don't actually power walk- run)

>>41767986
While I was training with rings at the park today a homeless guy mired me(the area is known for homeless people) I even let him use my rings after we talked for a bit.

>>41790414
>getting hobo aids on your rings
Good on you for talking to the guy anyway. I don't mind most homeless, crustpunks are fucking faggots though.

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Is pic related a good book/routine to start bwf with?

The book focuses on 8 exercises:
>Hip Thrust
>Pushup
>Deep Squat
>Row
>Hip Hinge
>Handstand Pushup
>Single-leg Squat
>Pull-up

For each there are 5 levels of progression with 3 "micro-progressions" within each level.

e.g for push-ups it goes from: plank to push up to single-arm assisted pushup (archer pushups) to single-arm push-up to plyometric pushup. And for each level, the micro-progressions might be something like increasing/decreasing leverage by putting your feet/hands on a bench, increasing stability. by widening gap between hands etc.

You're supposed to do 3 sets of 10 reps, with 15 second breaks between each exercise and a minute per exercise, 3 times a week. I like it because its only about a half-hour long, but none of the links in OP seem to mention it.

Wondering if it's just unknown or something else.

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>>41790918
sounds garbage
your work out time depends solely on your stamina

>>41790940
I think you're supposed to match the difficulty of the exercise so that you can do 10 reps within 1 minute. So if it's too easy (i.e you can do it in less time) you move on to the next progression; too hard and vice versa.

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>>41791136
>match the difficulty of the exercise
and how would a beginner judge the difficulty?

>>41790918
There's a better book like this called "You Are Your Own Gym"

>>41791136
If I can do 10 reps for 2 minutes what happens?

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>>41770508
>>>/wsg/1726117

>>41791169
I think you just start at the lowest progression (or "level", of which there are 5). Let's assume this the first time you're doing it, then, if you can do 10 reps in less than a minute on the first set, move up to the next progression. Keep going until you can't do 10 reps in a minute, at that point either go back a step or two using a "microprogession" (same exercise but less leverage/more stability etc.) or if you still can't do it in a minute, go back to the last level and go up a microprogession or two.

Then after 1-2 sessions you'll have a good idea of your starting point and can go from there. At least, that's what I understood after reading the book.
>>41791187
I've read this one too, and it's quite good, but it felt more encyclopedic than instructional.

>>41791215
If you mean it takes you 2 minutes to do 10 reps, then you just go back one level/microprogression until you can do 10 in one minute.

Note that what I posted is the default beginner's routine. There are other routines that focus on strength, endurance etc. which change the number of reps/time

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>>41791386
>I think
>10 reps in less than a minute
like I said, garbage, you need to have a steady repping speed, or now it's like you bang out 8 reps in 16seconds, then rest for 30seconds and do two more

>>41791450
I suppose you could do that, but that seems contrary to the whole point, which is to do the exercise in good form and try to progress to the next level. You can't do that if you actively try to "fill the time" by resting (and you're not allowed to rest while you're doing your reps--I believe this is true of any routine)

Maybe I'm not explaining it properly, but you *are* supposed to have a steady repping speed. The idea is to constrain yourself to 1 minute and 10 reps and try do to the most difficult exercise you can, in good form and steady reps, given those constraints.

>>41790444
He was just a 54 year old man. Seemed a little bit crazy, but nothing too bad. He was actually really strong as well.

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So I'm like a bit under two months into this program again after many interruptions, making some more gradual strength gains. I'm doing a 'clean bulk', as I find it to also be easier to get your daily calories that way. I'm always paranoid about stuff so I wanted to ask what is the absolute longest time you could reasonably expect lean mass to start showing in? I know weightlifting is supposed to be faster but how pronounced can that time disparity be with someone who has everything in check?

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>>41791623
No idea, I eat at maintenance after I dirty bulked to my goal weight. I like to believe I am gradually losing bodyfat.

>>41791623
Took me 6-8 months to make noticeable strength gains, 12-14 months to make size gains. I didn't count calories or anything though

>>41791623
I never bothered with this bulk/cut bs and my body just gradually changed over time. Although I started at 140 and am now 170.

>>41791717
Sounds reasonable.
>>41791720
Thats a pretty nice change dude. I don't currently own a weight scale so iunno how to check weight change, but I'm hoping I reach 170 or so at some point.

>>41791807
Don't overdo it. I'm trying to reach back to 160 now. I feel too fat and it's summer.

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>>41791956
at what height? 5'?
I'm 200lbs and I feel skinny

>>41788943

Jesus christ I wonder how hard it is to achieve this level of strength.

>>41792023
5'8"
I want to be a bit more ripped. I miss being 160 so much.

>>41792038
You can get to his level of handstand push ups but you'll probably never c&j or snatch as much as him.

>>41792045

Yeah for sure lmao, he's still elite level in the classic lifts.
But desu I really just want his handstand pushup strength.
Can only do 7 reps against a wall, with my head resting on the ground every rep, feels bad.
Not sure if I should do them everyday.

If I try to elevate my hands with handles or blocks I can't even do a proper single rep.

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>>41792113
Are you following Foundation Handstand progression?

>>41792137

N-no, I'm kinda new here desu.

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>>41792283
if you want to progress in handstand, it's in first reply to OP>>41767988

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>>41794018

>>41767986

Has anyone tried Ido's rope climb progressions?

Is it worth doing all the Foundation exercises before getting to rope climb?

>>41768571
>>41768571
Progression is easier with weight training, just stack more weight on the bar. Also legs are hard to overload with bw only. In the end the only thing that matters is that you work hard on every set, going to or near failure, and recover properly. This will get you the same results hypertrophy wise, whether you train with weights or bw. For strength ultimately you'll need weight training.

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>>41794419
It is worth getting all the basic things mastered, like dips, pull ups

Guys how do you lose face flab when you're skinny fat? im underweight bmi wise and not obese but twiggy as fuck and have a slightly bloated gut, and my cheeks + skin under my chin is loose, looks like i have a fat face if im not sticking my head out.

will my face eventually lose pudge? i see some guys on here with really lean bodies but pudgy faces...

>>41795688
That not what I'm referring to. Sommer says you need TOPS pulls, yewkis, and front lever pulls before RC progressions, where as Ido has you work on the rope directly after pullups.

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>>41796844
because summers wants you to do a ton of skill work first, after pbar dips and pull ups you are set on biceps and triceps strength for rings, you might lack in deltoids and lats, though

>>41796730
first time I realized I was losing body fat, was when I was going for a lunch and while walking it suddenly hit me that my cheeks where bouncing anymore, I eat at maintenance btw, at least I maintain my bodyweight (200lbs/90kg)

>>41797263
>where bouncing
obviously wanted to say
>weren't bouncing

>>41797263
yeah i feel my cheeks bounce a lot too actually,
i have a visible chin and stuff but there's obv some fat/sagging in areas that could be more crisp, like my jawline/under chin
well im a skinnyfat faggot rn, but still underweight overall. i think i need to build a shitton of muscle and lose whatever fat i have then maintain

very difficult right now though because im so weak

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>>41797545
Well, I was skinny 6'3"@175lbs when I started, dirty bulked to my goal of 200lbs and just maintained it ever since (3 years with same weight, 2-5lbs fluctuations but that's normal)

>>41797782
when I got to 200lbs I had a visible gut, skinnyfat as people call it

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can someone smart look at this pic, the guys in it
the guy in the top right's face has lots of wrinkles but the other guys don't
is this because his cheeks are hollow? too much fat loss from the face too fast? can you go from his face to the other guys?
Asking cus Im not even as fat as him but my face is wrinkly and i feel like it's because my cheeks are sagging instead of being plump and tight

im an endomorph
what do i do to look aesthetic?

Alright bwg, real question. Are any of you aesthetic? Seriously, are any of you good looking and have achieved your attractiveness from only bodyweight exercise? I don't ask in a mean way, and I know that most of you do it for the skills and stuff, but I am only interested in getting aesthetic, and I don't have a gym, and after ~9 bodyweight training I have seen pretty minimal improvements.

>>41798266
Genetics.
>>41798405
No such thing as an endomorph, mesomorph or whatever. It all depends on your muscle mass and bodyfat levels.
>>41798977
I'm aesthetic and people always ask me how "i got so big" but I can only speak for myself. But i'm not as aesthetic as I'd like to be, I know I will be when I lost 10 more lbs.

>>41798266
when i went from skinny fat to skinny my cheekes lost a lot of volume too

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>>41799053
i feel like there's more to it than that. i know my wrinkles are probably from eating fucking greasy garbage all the time, but are they not reversible at all?
when i pull up on my face, it's firm just like the other 3 chad dudes in that pic, so i imagine if the top right dude did it'd be the same for him.

dif question then. im a skinnyfat fag, but im underweight bmi wise but i have a slight gut and fat under my chin hiding my jawline.

how fast/slow would be a healthy rate of weight loss so i dont get stretchmarks/more sunk in cheeks?

i eat shit whenever i do eat and drink pop like you guys probably drink water. if i replace the garbage with shit like chicken breast fruits and vegs, and drink a ton of water will the weight loss be so rapid ill have stretch marks/worse cheeks?

>>41799252
do you have pics? did you notice any lines on your face ever? If you look at the guy in that pic and this persons face I feel like the lines form there because of something to do with the fat in between them on the cheeks.


Any /fit/izens know anything about cheek fat health or food to make them less corpseish?

>>41799252
are you still skinny?
does gaining mass do anything to your cheeks?

how to get natural facelift

>>41768225
provided you're not too old, your lungs will bounce back with time, eat clean and do something low intensity like cycling for a couple months

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>losing weight doesn't fix a resting bitch face
fuck

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Is pic related a meme? I know to increase I just have to do more, so I'm not looking for secrets or anything; I just want to have realistic expectations. Every program mentions to just repeat a week if you're having trouble which makes me think that they're advertised # of weeks is bullshit.

I'm 5'9" 145lbs and can do 35 pushups initially. I'd like to double that in a month so I can go into the army with a perfect PFT score. Is that realistic?

>>41799738
Idk about the book but i think its possible to double your push ups in a month

>>41767986
magnets in the OP aren't working for me, using deluge

>>41801801
use utorrent in that case. Its worth it.

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>>41798977
if you are only interested in aesthetics, you can achieve it by lifting or doing bw stuff, but bw will take you considerably longer, aesthetics, on top of having some muscle, is about body fat % mostly and there are people here who post pics and look aesthetic

>>41799738
35 in one go is a weird spot, but I guess you could skip the rest week if you have only one month, taken from Foundation 60rep progression, your routine would be:
week one 5x36
week two 4x48
week three 4x60
week four I would recommend deload to 5x30 and then you can go take the test or w/e

>>41801801
seeding foundation, OG and shoulder mobility myself, plenty of other seeders as well, by not working do you mean no seeds/leechers or that you can't add it?

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Since I started bw and learned what hollow body means, I find myself fapping in the hollow body position. I can't hold it for a whole session, yet. Anyone else does this?

>>41803813
just wait till you can give yourself a footjob while doing an iron cross, anon

Is it ok if I work out before eating anything ? I'm in an emotional shitstorm these days, I have trouble getting hungry. I wake up at like 9h, and I can't eat anything until at least 13h . Is it ok if I get my 2000 calories ( yeah bulking on 2000 calories ) from the afternoon to midnight ?
Also I'm biking to move around the city, and I live on a hill

>>41803813
I laughed because I do this. Thought it was just me!

>>41803986
And I tried to force myself, I puked like the little faggot I am
How the fuck can people shove 3000 calories or more into their bodies

>>41804007
by not being a thinlet?

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>>41804014

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>>41804007
>3k cal is a lot
pls mister, that's my maintenance :(
Try drinking something for breakfast, whey shake or plain milk

It's better for your health overall if you eat regularly, you can have only two meals a day, but at least eat them on the same time of day.

>>41803084

What's the point of these shows? I never understand.

They are easy, just require a small bit of explosive power and they look like shit.

>>41769426
started this in the middle of march or so and i've seen some improvement, although my diet isn't really good. Gained some muscle mass and I think lost a couple of kgs as well. Now I'm getting a bike to start cycling on weekends and perhaps offdays as cardio to shred bf faster.