/bwg/ - BodyWeight General

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>>41849182
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

How do I incorporate dumbells into my workout? Trying to gain muscle a little quicker.

Also which routine is good for noobs?

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>>41849308
Foundation I recommend as a former aushwitz survivor.
You can add rows with dumb bells, I row with BB though. If you don't have a pull up bar, do some curls as well.

>>41849360
Unsure of what you mean by "Foundation I".

I have a curl bar btw also.

Do you know anything about stretching btw? Trying to get a routine pre strength training and pre-cardio

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>>41849395
that's "i" not "1", all the shit is on OP or first reply

>>41849308

Foundation is a good routine


Curls
tricep extensions
bench
rows
lateral raises
Jefferson curls
Bulgarian lunges


are good assistance work for bodyweight training, especially curls, and extensions.
Also depending on your goals super light "Maltese presses, Victorian presses, cross presses, inverted cross presses".

https://www.youtube.com/watch?v=V1hFamafag8&t=845s

good info from this goy.

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>>41849417
>1h long youtube video
>all those adds
>kipping
>face of a trainwrecked autist

>>41849429

>kippping where??

>>41849182
Somebody in the other thread asked if you should do non straight arm exercises for planche and the answer is yes.
You should be doing bent arm planches, this will help with balance and shoulder strength and planche push ups or pseudo planche push ups. Especially planche push ups will help you a lot.

>>41849417
he is high energy.
I like the partner push ups, dishes and arches. Also I Y T seems like a good exercise. And that thing Nigel does really quickly - L-sit to full Planche on pommels - that's got to be my favourite. I wanna try those out.
On the other hand walking on hands while Lachlan is holding his feet seem kind of stupid, and I probably need to read into the effect of ice baths on recovery.
>>41849520
Thanks, I was about to make a mistake.

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>>41849518
cba to look for time, he was doing weird Lsit dip into planche push up thingy
>>41849520
If he can't do a planche he won't do a planche push up

>>41849627
I meant planche push up as in tuck planche, pseudo planche or straddle planche push ups, whatever progression you are in.

>>41849630

theirs a kipping planche variation in foundation.

>>41849182
Why is it that all the bw fags are insanely fucking ripped?

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>>41849802
n-not me, pls senpai, no bully

>>41849974
ay that's Orange, the noob guy from the foundation stretch series.

>>41849802
Because we don't fall for the bulk meme.
It's easier to do skills if you're not carrying excessive fat with you.

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>>41851226
>It's easier to do skills
who the fuck cares about shit being easy?
we don't bulk to keep joints healthy, bw shit puts a lot of stress on them already

>>41849360
I would like to stick my benis in her bagina if you know what I mean

i'm thinking of dropping the gym in favour of just bodyweight stuff.. is there any way to workout your back without a pullup bar?

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>>41851266
which part? it's hard, you will need weights pretty soon, make shift weights can do fine, backpack with rocks/water bottles etc.

>tfw insane heat all week, only been able to work out once

I can feel my gains packing their shit up and preparing to leave

Does anyone have a copy of that one giant infographic where it covers most of the major exercises starting with their easiest variations slowly moving down to their hardest ones?

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>>41851711
I feel your pain, my room hits 35C regularly during summer heat waves

How did you start calisthenics?

I have a pullup bar and rings. Is it good to start a 3-day split ABCxABC? or just AxAxA full body?

>>41851836
I have a mobile AC but my room is pretty small so it's either room for my training or room for the AC. I'm moving next year so I'm gonna try to get a place with those huge AC at the back that store uses

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>>41851867
Foundation suggests 3 routines (first reply to OP) you choose one by the amount of time you have available/want to spend working out

Can someone explain to me how to read the routine. I am completely lost.

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>>41851977
Which one

>>41852048
The foundation one in the reply. All of them. I'm kinda new to /fit/ btw.

Sup brehs.

So I plan on travelling abroad for atleast 3-6months - meaning no gym for me. I don't want to come back as a skelly and thought of getting into bw stuff for quite a while, so I see this as a chance to completely commit to this kind of training for atleast the next months.

Routines, mobility stuff, etc. is plenty so finding one to keep me busy and progressing shouldn't be hard. What I'm asking myself is this:

Is there any equipment (e.g. rings) that I absolutely need to take with me to progress effectively?

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>>41852063
Is the explanation here >>41849184
not enough?

>>41852065
Well, you will need to find a place to pull yourself up, to work the biceps, or curl something

>>41852078
>Well, you will need to find a place to pull yourself up, to work the biceps, or curl something
Well, finding a tree should be possible. I guess a pair of rings would make sense to do most of the stuff when lagging a proper bar?
Everything else (parallels etc.) is probably overkill for travelling?

>>41852078
PE and SE?

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>>41852122
don't mind those, just progress through them in order they are listed with numbers, I call them levels
>>41852113
mm are you that advanced to require rings?

>>41852065
Rings are the best thing you can get.
>>41852122
preparatory element
specific element
it really doesn't matter.
>>41852146
lel in FOundation you use rings from RC PE1 so yeah he is "that advanced" to require rings lmao

>>41852146
>mm are you that advanced to require rings
Just speaking from a practical point of view - how am I supposed to do even basic pullups or dips without rings when lagging an actual bar? Not even talking about doing a lever or anything like that.

>>41852196
yo get them rings. Dips you can do anywhere. But you need the rings for the pull ups. There's other stuff you can do on the rings, but you get them for the pull ups.
As for parallettes. You don't really need them.

volume vs intensity?

>>41853075
Personally i mostly train with intensity but ive added some volume training as well

hi

>>41854024
Hello

https://www.youtube.com/watch?v=Kn2nNkLq9SM


luuuuul

>>41854265
She got blacked afterwards.

why do bodyweight fags skip leg day? this guy is good example of someone who roids and skips leg day
https://www.youtube.com/watch?v=Lx8vUdq1xbM

>>41854791
they don't think it's important

>>41854791
it looks retarded how he's flipping his head back to get his chin over the bar as if it makes it more legitimate

>>41854791

because strong legs are overrated,

>>41854750

so hawt, time to fap.

>>41854791
I liked his muscle up video

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>tfw destroyed my left elbow doing foundation

t-thanks /fit/

>>41855406
what exercise. I had elbow pain for like one month doing Foundation because of wrong form

>>41855406
Some people aren't destinied to make it.

>>41855581
i went too hard and dumb on pullups. felt like my left side was much weaker so forced left arm negatives even through pain. it sucks now, im seeing a physical therapist this week.

first time in my life i was feeling motivated to workout but im a fucking moron so i blew it

>>41855608
lel you did one arm pullup negatives as a beginner?

>>41855788
i could do 3 sets of 6 pullups i thought it was fine kek

i already accepted to stop working out and to follow whatever the therapist tells me to do, i just dont want to become completely sedentary again but i fucking hate cardio

>>41855608
>>41855406
When i was doing 1 arm pull up negatives i would go to sleep with my entire arm in pain.
But at the time i could do 15+ pull ups so idk wtf youre doing at 3x6

Stupid question bu I figure this would be the thread to ask.t how come push ups are harder than lifting?
I can bech 2 pl8s
I'm not that fat and cutting but can't do more than 20 push ups.

>>41857130
Either you are doing push ups wrong or you have bad endurance

>>41855900

just do foundation again, but this time stick to that progression until your left side feels stronger. Maybe the PT will help you out as well.

https://www.youtube.com/watch?v=IplUlMn0hMI

Jesus Christ these are hard as fuck.

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>>41855900
>doing one arm pullup negatives as a novice

>>41855900
Oh boy, you were grinding those joints and ligaments to dust.
Let that be a lesson for you.

>>41854791
best you can do for legs without using weight is single-leg squats, which can be achieved in maybe a few weeks of training even if you've never worked out before. the hardest part of a pistol/shrimp squat is, by far, balance.

plus there's a disincentive to work legs, since heavier legs means your bodyweight is higher which makes the exercises harder while providing no benefit other than aesthetics.

>>41858064

hi, what are the skills you got down/ want to get to get down?

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>>41855406
>>41855608
>>41855900
>tries to force advanced calisthenic movement as a beginner
>inevitably fucks himself up
>blames /fit/
>mfw

>>41858102
Currently working on one-hand pull ups and planche.
Would love to learn the iron cross, but I'm aware that progressing on it takes a shitload of time.

>>41858130

it can be easier to get if you get someone to spot you, but that would have to be a reliable source.

>>41854791
I don't understand goals like this
sure it's impressive to do 50 pullups but I'm sure he would get a more effective workout doing 20 controlled pullups

Do you guys chew oats or swallow them?

>>41859546
You answered your own question faggot

>>41859573
I prefer growing old with the oats and raising a half man half oat baby together

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>>41857130
Bench press and other powerlifting type moves put the body in the most mechanically advantageous position.
In the bench press, scapula are retracted and the chest is puffed to reduce range of motion and to remove smaller muscles from the movement.
In the pushup, proper form dictates that you incorporate all the smaller muscles like the serratus anterior to support the movement of the scapula with the arm. See the attached gif. You're also forced to use unrelated muscles like the abs, quads, neck muscles, etc. to support the plank position. I would say more than are required for the arch on the bench.

>>41859546

While similar they are two different beast, i remember reading somewhere that Mark Ripple toe would recommend the push-up over the bench press if there was a successful way to overload it

>>41857130
This makes me feel good about myself

>>41859546
>slow and controlled brah
lol enjoy never making any gains.

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>>41855608
> forced left arm negatives even through pain
> even through pain
> through pain
>snaps shit up
t-thanks /fit/

you win this threads faggot award

>>41857130
When you bench you arch your back and use your chest more, then you try to do triceps push ups, mystery solved.

>>41857726
looks awesomely fun, desu

>>41858080
I dunno man, oly gymnasts have huge (4u) legs, desu, plus he is wearing long shorts hiding quads, did he ever show his upper leg in video? pic related oly gymnast

Anyone here ever subluxated their clavicle? Probably happened because of bad dip form. Doc said no bodyweight exercise for 4-6 weeks. Depressing as fuck, but if im to actually heal by then its obviously worth it.

This seems like the right place to ask this.

I've been steadily trying to eat/live healthier and recently cut all processed sugars out of my diet. I exercise regularly, and while I'm definitely pleased that losing fat and weight shows its been working, I am also down to 145 at 5'10, which I'm aware is markedly lower than the average.

I'm not trying to get swole or anything, I just do regular exercise and am aiming more for health than aesthetic, but clearly I need to start gaining weight and eating more.

What am I looking for here? Basically just more protein and food in general?

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>>41862022
Healthy calories, vegies and meat, aint nothing to it. If you hate eating a lot, you can look into getting some whey, easy protein you can drink throughout the day. Don't mind about your weight, if you feel good and look good it doesn't matter what you weigh.

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>tfw muscular imbalance

>>41862141
It's not so much the eating that I hate as much as the prep. I'm probably gonna invest in a blender soon though so I can make quick easy breakfasts since I pretty much eat just a big lunch and dinner. I'm aware of the general rule of "Eat when you're hungry, don't when you're not" and I've definitely been feeling more "room" recently.

Good to know I'm on the right track though, thanks for the advice!

What do you guys do for core and legs? I heard sit-ups were a meme. Are V-ups a meme?

>>41862172

how

>>41862184

hollow holds
planks
side planks
decline sit-ups
leg raises
back arches
reverse hypers
Maltese presses
Victorian presses
windshield wipers
Russian twist


dragon flags, and ab wheel rollouts are lame imo.

>>41862184

V-ups are ok, situps get heat because most people dont do them with a posterior pelvic tilt, and some don't know how to stretch their hip flexors.

>>41862280
whats wrong with dragon flags and ab wheel?????

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>>41862177
Yea, that's why I suggested whey, it has calories and protein, plus it's a drink that takes less than a minute to make.
>>41862184
Manna and FL progression works abs, legs I work whenever I climb the stairs, keeping heels off the ground for calves.
For quads I do 'cardio'.
>>41862351
It's just his opinion that they are lame, nothing wrong with the movements, though dragon flags are advanced exercise.

Anybody else find it hard to work their triceps (endurance) with close push ups even after 4 sets?

>>41862969
why don't you like dips?

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>>41862969
Endurance wise, it's always hard past 12reps, fucking torture no matter what muscle I train.

>>41863073
I do them at home. I'm not going to buy a load of equipment just to use my body to train triceps.

>>41863152
I don't care about the pain. I do countless push ups. Just want to build a fuck load of endurance.

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>>41863177
????
>>41863170
I got portable Pbars, they don't take that much space to store, something like this https://sc01.alicdn.com/kf/HT1xliAFLldXXagOFbXM/200343471/HT1xliAFLldXXagOFbXM.jpg
you can do tons of shit on them not just dips.

>>41863191
I don't want them man. I do powerlifting in the gym and at home I just want to use my body and for endurance.

>>41863177
>countless push ups
I bet $50 its some shit form push ups

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>>41863221
Then do isometrics, don't ruin your joints while resting.

>>41863249
Really want to bet? Put down £1000, I can take a video.

I do strict push up and fairly slow. I'm assuming you can do too many, and that's ok. No need to talk bad about someone doing better than you though.

>>41863271
What's that? And how can it help?

https://youtu.be/mUv2VOSih6g
on the subject of push-ups, how are you meant to keep shoulder protraction throughout like this guy? I always end up retracting as I lower.

>>41863276
yeah sure thing poorfag. Just learn proper form already https://www.youtube.com/watch?v=IODxDxX7oi4

>>41863291
You can't keep shoulder protraction throughout the whole ROM. He isn't going to the bottom. Do them with your hands and legs on some blocks and you'll be able to keep hollow body

>>41863325
alright cheers. i'll give it a go.

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>>41863295
>links elbows flaring
topzyzzle

>>41863592
go get your eyes checked nigger

>>41851236
holy fuck my fingers would rip off

>>41851711
same I live on the highest floor of the building and have all my stuff like the pullup bar there.
I resorted to doing exercises there and resting somewhere more cold, the walking from one place to the next keeps the blood flowing as well

Could a roider do bodyweight stuff ? I'm 110kg and cutting. Can lift loads but struggle with bodyweight stuff like.

Want to get into this

>>41863790

Why wouldn't it be possible?
If you are roiding chances are you have more lean body mass and less fat mass than most people.
That's a clear advantage, not taking your total weight in consideration of course.
At 110kg it will probably be more difficult for you but it is certainly possible.

Can you do a handstand against a wall? can you do handstand pushups against a wall?

>>41863810
Never tried anything bizarre like that. I do dips tho

>>41862280
>reverse hypers
>Maltese presses
>Victorian presses

didnt know of these, thanks

>>41863810
I'm also 110kg and can do all the body weight stuff like any other able bodied individual.

Burpees, chin ups, push ups blah blah blah.

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Been doing pic related and am currently stalling at pic related exercises. Have been doing the same ones for about half month then went back to previous exercises for the rest of the month then back up for a couple of weeks with very little progress. The wall handstand pushups and archer pulls up i'm finding really hard.

Any tips on getting past this wall or do I just keep persisting?

>>41863840
just start with the basics;
core stuff like hollow hold / back arch / plank
pushups (on knees if too hard | diamonds for harder )
pullups (negatives if too hard | pull over for harder)
squats (bit harder: deep step-up, way harder: pistol squats)
rows ( you can do them on a sturdy table)

dont forget to stretch ( actually helps gains)
work on mobility if joints hurt, for me handstands really hurt my wrists at the start, but if you work on it steady and calm it wont take long.

>>41863873
I am also 60kg and can do all the powerlifting stuff like any other able bodied individual.

OHP 20kg Bench 40kg Squat 60kg Deadlift 80kg.

>>41863887
are you fucking retarded lift weights

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>glutes and quads doms after 3x8 ASSISTED pistols
damn it feels great.

>>41863908
im envious desu
Im probably doing something wrong but i just cant figure out what
Every workout, on the last set I go till exhaustion even, and im completely fucking blasted after workout, like I can almost not lift my arms / walk up stairs.
But 1 hour after I feel fine again, and I'm never sore

>does not having doms / not being sore imply I'm not training right?

>>41851266
Why not a bar? It's cheap and you can do a ton
of exercises.

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>>41863959
not really. I've skipped legs since forever because I had a knee injury, but now I'm using a knee sleeve and it doesn't hurt at all. If you train a muscle 2 or more times a week you won't have doms.

>>41863995
alright ye I train every 2 days

>>41863894
That's even weak for a girl that size.

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41863671
toplulblindman

>>41863770
yes they would
>>41864009
it was appropriate response to >>41863873
if you need to ask why, then lurk more

>>41863887
can you post even smaller image next time?
for weighted leg squats, it's just mobility issue
for archer pull ups, do negatives
for wall HSPU, try to 'walk' with hands abit away from wall, so that some of your weight is resting against wall through the toes
for that v raises, it's the same shit as hanging straight leg raises, not sure where are you struggling on that
>blabla
seriously, just goes to show it's a crap routine, cba to type more of that crap

>>41863959
if you want doms, don't train for a month or more, then go ham

let me get something straight. aren't below parallel box pistol squats the hardest type of pistol squats (when it comes to developing strength at least, not balance necessarily) since you eliminate the stretch reflex at the bottom?

>>41863908
Try negatives for 10 sec and then you get up with both legs. Had much better result with them than with assisted.

>>41864122
I'm going to try a lot of variations. I also noticed that I couldn't quite control my negatives resulting in bumping my upper leg on my calf a bit too hard

>>41864103
Don't you go below parallel when you do them without a box?

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>>41864046
>crap routine
Shit, I thought it was a good starting routine, got it from an old /bwg/ pastebin link I think.

Thanks for the advice will try that and keep persisting. But now you got me thinking is it worth it to continue with this or move on to a better routine.

>>41863906
But I want to do body weight plus I don't have a gym membership at the moment

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>>41864198
eh, atleast you got started in BW and don't reply to trolls, senpai

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for fucks sake why are isn't anyone posting the big picture?
>>41864162
the reason I mentioned depth was just to clarify that you are going through the same range of motion as in a free pistol squat but you are not using the stretch reflex at the bottom to explode, thus needing and developing more leg strength.

Should i keep taking fish oil while recovering from chronic tendinitis? I read inflammation was actually good when it reaches chronic stage but im not sure

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>>41864709
sounds like a question for your doctor, anon

>>41864709
Chronic inflammation usually means that you have reached a power balance between your immune system and the pathogen. So neither the pathogen is really strong to cause much dmg. Neither your immune system is strong to eliminate the pathogen.

But in your case we got tendinitis, meaning there are no microorganisms, no pathogens. The inflammation is directed against all that stuff that is damaged, it needs to be recycled and built anew. So if you have chronic tendinitis you must be constantly fucking up your whatever. Best thing to do is find out which exercise is causing you pain and learn whatever you can about it, because you are doing it with bad form probably. If you take anti-inflammatory stuff it means that the pain will go away, but whatever caused the inflammation will keep fucking your shit up.

Fish oil will cause no problem so take it for its benefits.