>Overcoming your BodyWeight
https://www.youtube.com/watch?v=xAERZd8XtgQ
https://www.youtube.com/watch?v=tsC9ahsCGLc
https://www.youtube.com/watch?v=nQqvGITfqmg
>2016 Olympics highlights
https://www.youtube.com/watch?v=_E21jlKax8M
>What is gravity lul
https://www.youtube.com/watch?v=mUMoD-5P_Bo
https://www.youtube.com/watch?v=pIv-gcCnzys
https://www.youtube.com/watch?v=X-G9r-rD8fY
>Skinny grills with asses
https://www.youtube.com/watch?v=vA9gCDkvFZ8
>Websites
gymnasticbodies.com/forum
antranik.org/bodyweight-training
globalbodyweighttraining.com
/r/bodyweightfitness
fitloop.co
>Youtube Channels
https://www.youtube.com/user/GymnasticBodies
https://www.youtube.com/user/bboySaza
https://www.youtube.com/user/trdic
>Safest Static Hold Progression
www.antranik.org/how-to-implement-a-steady-state-training-cycle
>Common Prereqs
www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93540
>Wrists mobility
Foundation Handstand One
>Bicep Tendon Prep
www.youtube.com/watch?v=vaH_HUMooyM
>Scooby teaches you how to do a pull Up
www.youtube.com/watch?v=mRznU6pzez0
>How to make parallettes out of PVC
http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf
>Foundation series (4 books + 2 Handstand + Rings)
magnet:?xt=urn:btih:39d3d785f7c6df583af2fa846646a74b3d256cac&dn=Coach Christopher Sommer Mastering Gymnastic Strength Training 2014&tr=udp://tracker.coppersurfer.tk:6969/announce&tr=udp://tracker.leechers-paradise.org:6969/announce&tr=udp://tracker.mg64.net:6969/announce&tr=udp://tracker.opentrackr.org:1337/announce&tr=udp://tracker.sktorrent.net:6969/announce
>Overcoming gravity (v1)
magnet:?xt=urn:btih:ad0739445c9cc5177e2b48c6f216521e8c8ddff4&dn=Overcoming+Gravity+%28gnv64%29&tr=udp%3A%2F%2Ftracker.leechers-paradise.org%3A6969&tr=udp%3A%2F%2Fzer0day.ch%3A1337&tr=udp%3A%2F%2Ftracker.coppersurfer.tk%3A6969&tr=udp%3A%2F%2Fpublic.popcorn-tracker.org%3A6969
>Starting Stretching: http://phraktured.net/starting-stretching.html
>>41885890
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
>tfw handstand work followed by heavy jerks
Fucking love shoulder work
>>41885919
>tfw woke up from trap pain
did cardio after trap day, feelsmixedfeelingsman
>can do 20 pullups in a row
>smol arms
Why?
>>41886132
I curl 32.5k DB's, my biceps isn't even 14" flexed.
>>41886171
Could it be that I am just young/late bloomer? I barely have facial hair, and like 10 hairs across both nipples. I am 6ft but still have smol frame. Can I grow out of this?
>>41886220
I guess you are not in your twenties? Your bones stop growing around 25 for males, but bone structure can change due to stress. This one medical piece I read did a study that suggested 70-80% of 1RM could cause bones to get stronger (it was a study how to keep bone strength when you are older)
>Your basic bone structure may be finished by age 25, but bones don't stop changing. Your bones adapt to how they are treated. The more stress/ trauma (to a point) placed on bones, the bigger/stronger they come.
>>41886132
do you do any tricep work
>>41886318
Yes, I do 1 armed pushups, dips, I can even do some muscle ups.
why the thread keep dieing?
>>41886452
because /fit/ enjoys getting cucked by gym fees
>>41886452
It's always been this way.
>>41886573
>>41886458
bo000, we ave had 3 day long threads tho.
>>41886632
ugh, the longest I've seen this year was a week
cries
i sleep
I've got marks on my arm from doing ring dips. are my forearms not meant to be touching the rings ?
>>41887864
saged by accident
>>41887874
>tfw blue shorts guy doesn't have visible abs
i-it's not genetics, r-right? He is j-just fat, r-right, /bwg/uys?
hey guys, if i want to increase my squats difficulty, is it a good idea to wear something like a backpack with books
why do i find l sit pull ups easier than regular pull ups? do i have some kind of imbalance?
>>41888746
No you will die
>>41888763
yea, it's just the way you distribute weight, if you L-sit, your legs weigh you forward, so the angle changes, most likely you use more biceps for L-sit pull up and more your lats for straight leg pull up
>>41888746
yea, just make sure you weigh the back pack so you can progresss
What routine did you all use starting out?
>>41889150
Foundation, still do it (lvl 4 currently).
>>41889174
but can we agree coach sommer is a faggot.?
>>41888721
bf% is too high. koreans are usually much more image conscious than amerifats. this kid prolly just like his sugary drinks. he racks dissiprine.
>>41887864
Practice ring turned out support holds. If your forearms are pushing into the rings, you're doing it wrong.
>>41889174
But no rings
>>41890940
What strength level are you on and can you do said progression for 5x5?
41890325
if you admit you want to suck him off but you are not a 'fag' so you need someone else to be one, sure
>>41890467
I thought those were all olympic swimmers or something
>>41890940
I have no strength to do shit ring related, maybe in a year or two, but I have no place for them so meh
Anything I should know before getting rings? Which one should I get?
>>41891713
the ones from wood
>>41891713
There are good plastic and wooden ones depending on your budget.
Right now i have plastic and they work just fine but I plan to get wooden rings because they look cool.
Does anyone here follow foundation? I want to start bodyweight training and it seems pretty complete, but i really dont know where to start with foundation.
>>41893509
I started some days ago. Seems okay, but can't tell you more.
Just start at the bottom of Foundation. Second post tells you how to perform the movements
"Foundation gives 3 routines:
>AxBxAxx
>ABxABxx
>ABABAxx
A: FL, sPL, HBP, RC
B: MN, SL, SLS"
godspeed breh