/bwg/ - BodyWeight General

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>>41897981
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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>>41897981

From previous thread:
>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.
Start level 1, unless you feel 'strong' then try to do each levels mastery, keep going until you can't do mastery, then start at that level. It's advisable to have each movements on the same level, though.

Why are deck squats so hard? I have trouble getting back on my feet.

What is the muscle up of dips?
also
i can do 5-6 cheated muscle ups(kicking my legs) without getting off the bar but i can't do ONE strict muscle up.
Any tips?

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>>41898069
>What is the muscle up of dips?
a muscle up?

>Any tips?
which part are you struggling with
>>41898064
what's a deck squat

>>41898088
Very first SLS progression on foundation. I feel knocked down a peg tbqh. I didn't think i would have trouble with any of the beginning progressions considering I can already do a few sloppy pistols.

>>41898069
>muscle up of dips
u wot m8

>>41898088
transitioning from the pullup to the dip.
can't be the lats because i can do around 20 pullups in one sitting.

>>41898182
if strict, triceps
if not strict then you need a really good pull up

>>41898069
muscle ups? impossible dips? russian dips? your question is very subjective

>>41898196
yea might be the tricpes, still hate dips to this day, do them reluctantly, and they seem to give out the first while doing push ups, so i guess it's triceps.

thanks mang

>>41898227
Its not the type of tricep strength where they tire out on push ups.
With the strict muscle up you sort of have to tricep push down your whole bodyweight.

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>>41898227
do single bar dips
>>41898119
ah those, just mobility issue man, I believe in ankles, also could be your weak core
I don't do SLS, though.

>Tfw just got my rings but I don't want to look like an autist and hang them on the pullup bars at my local outdoor gym
I don't have any good trees in my yard either where I can hang them, where do you people do ring work? I'm thinking about finding some abandoned soccer field or just go out in the woods or something

>>41897981

>we have to baby the thread so we dont get 404 edition

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>>41899454
eh, I think on tuesday it died in 5h or so :/

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>>41899485
https://www.youtube.com/watch?v=dv13gl0a-FA

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>>41899498
https://www.youtube.com/watch?v=MVE75VG90X0&list=PLYtYSMeYgwaZyUoVNJG1O8NwMHvVC6MvA&index=1

Is it a bad idea for a beginner to do incline pushups on rings or should I stick to park benches and stuff? I want to hang my rings on a tree and be able to do my entire routine at one place and I can just adjust the height to whatever I want but stability will probably be an issue

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>>41899651
should be alright

>>41899355
I have to do my ring work in clear view of anyone walking down my street. Feels bad but I just do it early in the morning.

Don't you dare 404 on me

Holy shit back levers are tough

>>41901547
supine or pronateD?

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>>41901535
thanks >>41901410/senpai

>tfw everyones too injured to post on /bwg/

>>41901847
>a couple years my junior
>lives right near me
hnnng

>>41901990
>30 yo male
>weak wrists
>Kiphosys + lordosis

Could I train this?

>>41902036
>30
there's no reverse age-ups in the progression, srry

>wrists
chris sommer has some decent wrist stretches. basically you splay your fingers, externally rotate your elbows, and learn onto your wrists GENTLY. otherwise, biking is pretty good for wrist gains

>posture
train this 100% of all waking time

also do yoga and focus on keeping your back flat

i jacked off hard

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>>41901990
just doing my work out for today right now
>>41902036
first work on your wrists

>>41901990
I haven't been injured in a long time. I actually havent had a serious injury for over a year and it wasn't from bodyweight training.

>>41903186
>>41903186
>first work on your wrists
how

>>41903832
Foundation in OP, handstand series or >>41897986

>>41903881

Great. Thank you Anon.

I'm convinced Nile Wilson is fucking his sister.

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>>41903937
just do wrist shit, don't do HS progression

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>>41903967

>>41903978
or just work the wrist shit into your warmup and cooldown

I always try to give the wrists a little flex before HS work, then a big flex at home in yoga

>>41903937
https://m.youtube.com/watch?v=ZVeO7NRkQwo

You can scale it to the kness, or even the wall. Foundation has the similar porgressions.

>>41903978

You always post nasty gymnaat

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>>41904033
better?

>>41904081

ehhhhhhhhhh

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>>41904093
surely this?

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Weightlifters have 1/2/3/4 pl8s as their milestone. What do we bodyweight fags have?

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>>41904434
muscle up

>>41904464
One muscle up = 1pl8 OHP ?

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>>41904572
not really, depends on how much you weigh, and free handstand push up is really close to OHP

>>41904670
So HSPU=1pl8 OHP? I'm trying to make a list here. What could be 2pl8s bench?

>>41904464
Muscle up = Dead
Backflip = Sqaut
Straddle Press = Bench
HS Pushup = OHP

>>41904819
What about front lever?

>>41904670
I would argue that a handstand is more difficult because of the mechanics of it. Its more like OHPing with weight in front of you instead of having it rest directly on your shoulders which is the most optimal resting position

What's a non-dyel weighted pull up/chin up and dips?

>>41904899
Lever is really dependent on height, also it's a hold, and more advanced than 1/2/3/4
4 Plate deadlift is beginner tier, so is no-kip muscle up.

>>41904945
could have a 1234 for dynamic movements and another for holds.

>>41904819
2pl8s bench is much MUCH easier then a Straddle press, hell even a 1pl8 OPH is still easier then a HSPU.

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>>41904747
not sure if trolling or retarded, if you weigh 135lbs, then yes, it's 1pl8 OHP
>>41904930
non dyel? your bodyweight?

>>41905184
Around 5'10 and 160lbs

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>>41905451
another failure to read, do you even look at what I reply?

>What's a non-dyel weighted pull up/chin up and dips?
>weighted
>your bodyweight

I'm asking in general. Mine are still probably somewhat DYEL. Like is their a 1/2/3/4 for those exercises?

>>41905792
1pl8 pull ups for 5 reps
2pl8 dips for 5 reps
1pl8 pistol squats for 5 reps.
There

>>41905895
Thanks. Looks like my pull ups are almost there but chest needs a lot more work

>>41904819
Is bf really that hard? A lot of it is more mental and learning to tuck quick than anything.

A planche series should be in that.

>>41904081
Kinda thought they would look hotter with all those muscles

>>41897981
What is the max amount of pull-ups an average joe could do? By average joe I mean someone who doesn work out, only does a little bit of cardio, or actually does workout a bit.

My max is 6 pull-ups, normally can do 4.

Also, same question but for push-ups. My max is 40

>>41897986
I don't understand how to use pic.

>>41906086
Who knows? There arent any good statistics on how many pull ups most people can do. Most surveys are done in gyms/fitness forums so you cant get a good estimate since most people there workout anyway.

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what else should we have as milestones??
>>41904434
i think its a little bit skewed as 1/2/3/4 doesnt take into account the bwg take on mobility and "skill" work as opposed to raw strength

i think for 1/2/3/4 equivalency would be:
straddle planche/free handstand pushup
front lever/ one arm pullup
pistol squat
ring/bar muscle up
thoughts on standards for making it bros

>>41906753
a straddle plance is much harder than a handstand push up.

>>41906086
marine fag here so its a bit skewed but most guys here can do 10 who dont really train for it but this is for people who have part of their paycheck dependant on their pullups lol

>>41906764
i put free hspu in there, i implied coach sommers hspu ie full ROM on dip bars or handles etc.
should a 90 degree pushup be in there instead

>>41906774
I'd say 90 degree push up would be closer. A regular handstand push up isnt as hard as a straddle planche, even when its deep.

If I have a fairly robust pull-up bar--like, say, what is essentially a steel structural element--could I just hang rings or even just loops of heavy ripstop in order to have something to do dips off of?

>>41906792
okay then, so
straddle planche/ 90 degree pushup
front lever/ one arm pullup
ring/ bar muscle up
pistol squat
and for core we can add dragon flags and human flags

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sup /bwg/
im running littlebeastms handstand mastery routine, foundation and rings 3x a week each, doing a 3 day split of the convict conditioning exercises, as well as body by rings and bodyweight evolution by fitnessfaqs plus weighted dips and pullups. 71" 243 lbs to start and i just wanna see what my progress doing strictly calisthenics will do, in terms of strengh/hypertrophy. my deadlift 1rm is 515 100% raw, and can do 17 pullups deadhang as of today. ill use the deadlift as a measurement of any strength i lose in some way while i do a cut and exclusively use bodyweight exercises and weighted dips and pullups
not to be a blog but not a lot of people talk about their progress here and ill see what ill be capable of with this

I am 90kg, I can only do 1 pullup.

Am I damaging my self doing it?

>>41907651
no just add inverted rows after that one pullup for additional work volume

Guys, I'm still having trouble balancing a HS.
I do back to wall HS, I filmed myself, I'm straight, aparart from my legs which kind of lean more towards the walls. Straightening them out results in my falling back down.
I still don't get where my head should be (if it matters that much) and where I should be feeling the bulk of the weight falling.

>>41906002
Straddle press is planche series dood

>>41907761
For your head look between your hands or where ever you are most balanced and keep looking there. Trust me it makes a big difference.
Also how are you going into freestanding handstand?

>>41906753
45 year old women do muscle ups with ease
how is that even close to a one arm pullup

>>41906993
>7'1 Wot
Also I gained about 20% in Bench/OHP from calisthenics for a year, but lost on dead/squat. Let's see how you fair. That involved losing 15 lbs as well might of accounted for it.

>>41907841
71" = 71 inches :^P
thats a big factor i cant really answer, if bodyweight training for upperbody can maintain or even in your case increase bench plus ohp what can be done to do the same for squat and bench? i mean strength gains are strength gains lol

>>41907841
i think he means 71 inches, as in like 5'9"

>>41907978
My OHP and bench increased as well. Last I check my bench went from 185 to 225 and my OHP went from 135x1 to 135x7

I was trying to think of what would be a good score of how strong you are compared to body weight, and I think I have come up with a good one so here it goes and it would be nice to hear your thoughts and give me your scores.


body weight in kg divided by how many good form pullups you can do.

My score is 7.5

>>41908012
So the lower your score the better?

>>41908061
Yeah

>>41908012
8.3. Gotta work harder it looks like, but what else is new

>>41907804
Kick up with either leg, balancing not to go to the other side with my hands is much easier.
I haven't the faintest clue as to how one balances not falling back into starting position.

>>41908012
5.04

>>41908155
I suggest you start pressing into handstand with either bent or straight arms. I was where you are now and kicking up just wouldnt work for me. When I started to press into handstand with control it was much easier.

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>>41908012
>tfw 6.5

Hey, I've been doing BW stuff for a while and can knock out some pretty solid numbers, was considering adding weight to my exercises, but I was wondering if anyone knows in what ways that effects the outcome?
Are the results produced essentially that of weight lifting or still similar to BW?

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>>41908333
>adding weight to my exercises
>bwg

>>41908333
You can add weight, but usually you can make an exercise harder by decreasing your leverage, shifting center of mass away, somehow involving more core, etc.

https://youtu.be/90zaCFYwEpM

Thoughts?

>>41908583
Daniel is legit and so is that workout

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>>41897981
6 foot
155lbs
Bulk or cut?
On a side note, I really want to get muscle up, so far I can do 3x10 pullups and 5x3 25lb pullups. Any recommended exercises that I can do on an iron gym?

>>41908778
Just workout dont worry about bulk or cut so much. Also you can train front and back lever for iron gym if you would like to add those to your routine but I doubt you can do a muscle up on it.
Start working L-sit and archer pull ups so you can build pulling strength though.

>>41908778
You should work out

>>41908806
Thanks for your very constructive feedback!

>>41908799
I can hold L sit normally for 10s, L sit pull ups feel pretty impossible though. How do you train back lever? I can do tuck front, no clue how to train back lever but I can do skin the cat quite well now.

>>41908849
You can try just doing negatives but other than that jsut use the regular progressions. Keep working o your L-sit until you get L-sit pull ups as well.

>>41908867
L-sit pull ups sound tough, but I'll definitely keep working on L sit.
Really fun move.
Any advice on going to planche from crow pose btw?
I can do crow pose for a good 10 seconds if I hold it well but I can't do any variation of planche, I don't even know how.

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>>41908778
i'm so flabby ;-;

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>>41908737
I haven't done this sorta stuff since high school ROTC. I can barely do the negative versions on the pull-ups/chin-ups, and I'm not sure what to replace dips with, since I don't have anything to do those off of.

>>41908876
start with advanced frog stands im sure you can either find it off foundation torrent or youtube, one arm planks are a good progression to use if you cant do a proper planche lean yet too

>>41908994
Replace dips with any other pressing movement. Also dont worry if you can only do 1 negative. Today you'll do one, tomorrow you'll do 2 and so on.

>>41909081
Thanks, anon. I'll keep at it!

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>>41897981
bump with my wallpaper

>tfw do 13 free standing hspus

feels god

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>>41910786
Gif related. Cant into webms. Back was sorra arched though but cant really tell becausee joocy glute muscles

>>41910821
Nice m8. I can do 3 or 4 on a good day if the stars align properly.

>>41910821

>no posterior pelvic tilt
>no full rom/flexion
>shit form/10

go back to the wall

>>41910881
yo man, you cant say that to a brown man

>>41910907

You can on the new Pol/fit cross over, jk you know what i mean dont be butt mad, still mirin tho.

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HELLO
I am a skelly manlet (173cm/5'9", 55kg/120lbs) and I am reclused in my home because I have to study, therefore I have no time to go to a gym.
I want to reach at least 65kg/145lbs as quickly as possible
I am new to bodyweight excersises and I have no idea how to shape a bodyweight training to maximise mass gains.
Also, I cant understand what >>41897986 wants me to start with
pic is an unrelated cool scorpion I found at my home

>>41910928
You need to eat to get to 145lbs, you arent gonna gain 25lbs just by working out.

>>41910936

Working out will help thio.

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>>41906891
Sure. No idea what a ripstop is, better use rings, will be harder than normal dips, though.
>>41907651
I'm 90kg as well, if you use proper form it's fine.
>>41908012
But I have no way of doing a pull up D:
>>41908333
Not sure what you mean, if you follow lifting routine while adding weight to bw, it's like lifting, if you progress in reps with added weight, it's like bw????
>>41908778
I don't cut/bulk I just maintain.
>>41908994
for dips you can use a chair and put your feet on your bed
>>41910525
>1024x645
pls be phone
>>41910821
pls correct form, my elbows hurt from watching

>>41910928
to gain weight you need to eat more, to lose weight you need to eat less, start with level 1, how fucking hard is reading ?

>>41910821
Holy shit, you keep cranking out those reps, I've lost count.

>>41911167
>>41910936
solid advice
I know mass doesnt generate itself from nothing, I just asked what bodyweight excersises stimulate more hypertrophy than, idk, power or balance
which are still good, but in the immediate I need mass more than the rest

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>>41911249
it's not about what exercises you do, but at what volume, 5x5 is usually a good balance

Recently a guy at the workout park approached me after i was doing pull ups. He told me that im having my left shoulder higher than my right one and also have my head twisted to the left a bit. I was paying attention to it now and trying to have a straight form. For the first reps that works but after about five this twist becomes more and more pronounced.

Can anyone give me advice on how to overcome this? That guy told me to stop as soon as my form becomes improper. But that would basically mean that i should stop in the middle of my set (currently doing 3 x 10).
I would try now to just pay attention to this and see if i can slowly increase my number of clean pull ups without cutting down on my reps. What do you think?

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If anyone is interested.
This is 5 month progress on Foundation. Also Handstand walks 5x15r on HS progression (need 5x30r to progress).

>>41910821
>>41911167
What's wrong with his elbows and how should they be positioned?

Hardgainer here

Could you recommend me a good body weight program for mass building?

>>41912341
Need to be more tucked.

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>>41912341
shit angle to show HSPU, need to take it from back or front, he doesn't go low enough, doesn't look like he locks elbows from this angle either, can't really tell hand position.

As for correct form, all three channels from OP have something on that:

https://www.youtube.com/watch?v=4WvU9IgORh0
https://www.youtube.com/watch?v=sCY-LThCw4A (though it's negative)
https://www.youtube.com/watch?v=_SY4ahjdM-g

>>41912483
weighted dips/close and wide grip pull ups, follow 5x5 or 3x3 or 531 routine

>>41912704
I go 90 degrees. I literally never see anyone post anything of themselves on here though...

>>41911167
Well my elbows feel absolutely fine.

Lmao the gymnasts in this thread

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Push-Day

Handstandpushups
Push Ups
L-Sit

All for 20 min, as much reps as i can

You guys think thats enough?

I did bodybuilding for 1 and a half year now, but i want to get into cali now

>>41897981
Is body weight a meme for manlets under 70kg weight?

>>41913350
replace push ups with dips. if your only going for 20 minutes its sounds good to me senpai

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Is this better?

>>41913872
mirin
what helped the most for going from the wall to a free hspu?

I just did jump negative chin ups for the first time and Holy shit this is 10000 times harder than Australian pull-ups.

I did 6. How many should I train up to before I start regular chin ups? 10 or 15?

>>41914111
Ive never used a wall for handstands before in my life. Felt like it was a crutch but what really helped me was doing a sort of bent arm tucked planche into a handstand.

It helps you with getting back up from being in the bottom position of the move.

>>41914175
huh
so you essentially just worked on kicking up to handstand until you could hold it??

>>41914164
do 5x5reps x 10 sec. negatives and then start regular chin ups

>>41914240
>10s negatives
Damn son I have some work to do. Mine were like 3s.

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>>41914237
not that guy, but what really helped me is pic related. Concentrate on using fingers to balance and not feet. In the beginning you'll be using a lot of feet and thats normal.
>>41914254
10 sec is the guidelines. 7-8 sec is also good. 3 is not enough imo.

>>41914237
Ego balancing is a bitch. Took forever but i guess it worked out in the end.

To me forever to learn how to squeeze my ass/core and use my lats/ scapula

>>41914277
high can i go about doing this drill without a high bar?

>>41914175
how do you balance falling toward your stomach while in a HS? I absolutely cannot push the heel of my palm into the floor. That doesn't do anything for me.

>>41911249
For just mass what really helps me was pull ups, dips, leg raises and jump squats for high reps. I do low rep stuff as well but mostly for strength.
>>41912842
Believe me there isnt a single gymnast in here.

>>41914564
Meant to reply to
>>41913325

>>41914393
your not going far enough it sounds or yoour wrists might not be flexible enough OR your not extending them lats/ seratus.

i had this same issue and just make sure your extending everything and you have your line straight. record yourself and dont forget to have your fingers spread as far as possible

>>41913872

damn son, much better.

>>41915506
thanks and thanks for the criticisms

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>>41913350
enough if your goal is cardio
>>41913325
elbows will feel fine, there is no long term damage or anything, you will stop after you get a gf, right?
>>41913782
yea just like SS for lanklets over 100kg
>>41913872
indeed it is, good job
>>41914375
depends how high your pull up bar is, otherwise use a wall but only try to touch it with your toes, as close as you will get to doing it without a bar

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>>41912842
nothing to post, noone would be impressed by my bench dip or half Lsit, maybe in another year or two

>>41913782
Its different for me, im a 75kg manlet.

>>41915787
Im close to lowering down to a human flag ill post that when im able to

>>41912842
Your elbows are fine idk what everyone is complaining about.

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>>41915942
nice, desu, keep at it

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why is it my planche hasnt progressed at all but my front lever is progressing like crazy

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>>41916102
following foundation? maybe you do some shit that tires your muscle for progression before that

>>41916214
i follow an amalgamation of programs since i like higher volume training, but the foundation progressions are always my priority. think of it like doing a 5x5 before you do your hypertrophy movements if youre lifting
im at a single leg front lever but cant even do a proper tuck planche

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>>41912842
Something from me

I've been lifting for some time now, but with a somewhat fucked form. When squatting 80kg (I know it's super low but I've never done any kind of strength training in my entire life). Now it doesn't hurt all the time or anything but whenever I try getting up from a lying position, for example, I can definitely feel it.
I am somewhat afraid of going lifting right now, possibly for a week or so, hopefully not much more. So my main question is basically: how hard is bodyweight training on the (lower) back? Because I just want to do SOMETHING, sitting around doing nothing feels like I'm wasting my time.

>>41916309
Depends on the exercise.

>>41916309
Fugg I didn't even finish my story
*When squatting 80kg, I hurt my back. Suddenly lost all strength, couldn't get back up anymore, had to drop the weight on the safeties.

>>41916324
What do routines for absolute fucking beginners include? It can't be as bad as SS/SL variants on the back, right? Because fuck, the only thing that's not really that back heavy there for me was bench pressing.

>>41916348
For absolute beginners id recommend push ups, squats, hollow body holds, pull ups or pull up negatives, and lunges. Nothing that should hurt you lowerback.

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>>41916234
I don't know what to suggest
>>41916298
nice, desu

>>41916298
yee straight leg

>>41916298
idk why you guys dont post more. its so dead in here lmao. nice senpai

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>>41915778
>enough if your goal is cardio

i might add like weighted push ups? i need a lot of variations or else i get very bored

>>41913837
ill switch like every 2 weeks, except L-Sit and Front Lever until i can actually do them

>>41915778
Ive had a gf for almost 5 years senpai. I just do it cuz its fun lmao
>>41915951
Idk. I knew my back was kinda fucked but i atleast make sure my elbows are fine cuz i enjoy having use of my arms

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>>41916993
perhaps if I have more

Has anyone here developed any decent skills with foundation? I have yet to see any strong athletes come out of foundation while there are plenty of instagram fitness folks that figure things out on their own and do much better.

>>41920014
I only used it for planche and its going pretty well but mostly everything else ive done i figure it out by myself. I like the mystery and exploration side of things instead of watching 1000 tutorials and then trying it id rather just try 1000 times.

>>41920432
Yeah I feel like this results in better results desu

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How achievable is this body doing just calisthenics?

>>41920714
Agreed and honestly tutorials are pretty useless. I watched dozens of muscle up tutorials and couldnt do 1. I started playing around with it, trying different things and I finally got it. You learn a lot about movements and your body by fucking around.

>>41920732
very. Srs. Just gain enough muscle mass and have low bodyfat.

>>41920739
You're 100% right.
I tend to look at tutorials to see perfect form for once I master a move, but getting to the first rep ever of that move is always better self-taught imo.

I can do 3x8 56lb pushup with a vest, I am currently 6 foot 150lbs age 18.

Interested in doing a 1 arm pushup, any advice?

The highest weight my vest can go to is 80lbs which I want to reach by the end of summer at which point I'll start increasing reps from 5x3 80lb pushups to 5x12 hopefully.

>>41920778
spread your legs wide as fuark and just try it, maybe try it with upper body elevated for less resistance.

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form check?


@6ft 218lbs

>>41916234

if you could post what you do for planche we can help, you could try increasing compression, work on protraction more, try hollow push-ups. the options are endless. Could also do a band variation as seen here.

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

bumpppon

>>41921383
Lift weights homo

>>41898384
Had a MUCH easier time today. I think I'll be doing 5x15 very soon.

>>41897981
theres nice obstacle course track nearby
will i stay fit running it over and over ? its much funnier than doing mindless repetitions or holds
my current strength:
>adv tuck planche 20secs
>straddle front lever 10secs
>one arm pullup with right arm
>strict muscleups
>pistol squats variations. millions of reps
i hate gymnastics training.
im also rock climbing if it helps

>>41922967
yea but youll have to go hard as fuck every single time you go on it. fitness is just lifting weights senpai

>>41920432
I wish sommer has published his knowledge in book form. people were getting way better results with BtGB than Foundations

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Is this achievable with bodyweight fitness alone?

>>41924246
its mostly genetics

>>41924246

Size of his muscles, his body fat percentage...sure. But not that frame and proportion unless you're a lucky boy.

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>>41920014
Well, I'm getting there, so far haven't been disappointed by it, currently on lvl 4
>>41921383
I remember this from a few weeks back
>>41921807
nice
>>41922967
gymnastics training is only a name, you can do whatever you want in life
>>41924332
I feel like he was on purpose changing angles, desu

>>41924332
this
gaining enough muscle mass isnt a problem, and neither is cutting down to that bf%. How you will look, however, depends on other factors beyond your control.
All you can do is try to become the best version of yourself. Dont compare yourself to others and you will be much happier

>>41914375
yeah you can use whatever you like. Also you will learn a lot from this video. https://www.youtube.com/watch?v=NsrdPqS_gWk

here are the most important points in the video
from beginning to 2;00
and
from 4:30 to 6:00

>>41924376
>currently on lvl 4
you'll die before you finish it.

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>>41924590
You can go to sleep and never wake up, what's your point?

>>41921383
>6ft 218lbs
:O

>>41924599
You can go to sleep 10 years in a row, wake up every day and be on lvl 10

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>>41924742
Sorry for your lack of progress, buddy

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Hey guys, don't have access to a gym for a few months and I'm looking to do bodyweight.
I've been doing some bodyweight exercises for a while now, just pushups, pullups and chin ups and their different variations, and can do decent amount of volume on them.
What are some more exercises I should incorporate for better results?

Pic related.

>>41924246
The reason he looks good is the broad shoulders, nice pec insertions and abs. Not his muscular development desu.

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>>41924843
I had your lazy ass in mind

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>>41897981
I DO A CYCLICAL KETOGENIC DIET WITH FASTING

ANYONE HAVE EXPERIENCE WITH THIS SORT OF THING THAT COULD GIVE ME SOME FEED BACKS OR TIPS ON HOW TO OPTIMIZE THE PROCESS?

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41924936
Well, I'm so sorry, mister, I thought /fit/ was a bully free board.
>>41925106
your caps lock is on
>>41924866
dips and archer pull ups instead of fuckload of variations

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>>41925129
>your caps lock is on

I KNO

>>41925129
That's something a cuck would say

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>>41925106
>keto for strengh

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>>41925262
>Clearly illiterate retard does not know how to read

CYCLICAL

that word means you have carb loads

it is not just keto

fuck man you people are always retarded as fuck and know nothing about nutrition

I would be better off asking a bunch of brain dead downy monkeys then to come to this place

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>>41925315
it's too high tech for my tiny monkey brain, I just eat whatever I want

>>41916214
i can do some shity straddle planche but cant do a full front leaver

Just tried a wall supported handstand for the first time, it didn't end well. I was trying to use paralettes as opposed to without because of wrist problems.

What can I do to practice getting into position?

>>41925634
face the wall, not turn your back to it and walk slowly up the wall and keep abs tight

>>41925648

I think I could do that but trying to walk in with paralettes could be awkward, will give it a go though thanks

I've tried
>Reddit's
recommended bodyweight progression thing as it is linked here in the OP and described everything pretty much in detail. Here's the link:
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
However, I can't do any kind of dips. I tried bumming it out with a kitchen counter but the way my kitchen is built I'm bound to fucking destroy my oven if I continue doing so.
What can I replace dips with for a similar effect?

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>>41925829
Can you do bitch dips with a chair?

>>41926300
Well I guess they are doable. It's not about the strength either (although I barely have any anyway), it's just the missing equipment and getting bars for something I might or might not continue in the future seems like a shitty investment.
They recommend against those though as apparently they are too similar to pushups but I guess it's better than nothing.

>>41926300
Possibly bad for shoulders. Be careful of weird shoulder alignements

>>41926440
lmao get the bars buy some protein powder. Buy rings. Now you are $200 in, so you can't just give up. If you don't have money just leave your fucking house.

>>41926501
Should have given a more in depth explanation. Your reaction is understandable though.
I do have a gym membership, I just fucked up my back a bit and I'm afraid to do back heavy stuff for the next couple of days at least, so I just wanted to look into something I could do instead of just sitting on my ass.

>>41926524
Do you have a bar or some weight you can grab behind your back. This hits the long head of the triceps really well. https://www.youtube.com/watch?v=16JlR3LvVKw
This girl is aiming to increase her ROM. You are going to do this for strength so you are going to need probably a 20-25kg bar, maybe heavier. I am weak and do it with 18kg.
I guess you can also imitate the dumbbell row movement with a bar to hit the lateral and medial heads of the triceps. If you go for this, make sure to bring your shoulders down as much as possible before doing the reps.


Third option is push ups. regular push ups. Divebomber push ups. I know this guy has a lot of ideas for push ups https://www.youtube.com/watch?v=XqPe_iAm8lI
A lot of people do an easy kind of push up, that doesn't do much for you. So to be safe look for the proper form of a push up in youtube. In my opinion the most important cues are
to have a hollow back (a lot of people don't do this)
elbows in and not to the side ( most people get this right)
maximum shoulder protraction at the top of the push up and maximum shoulder retraction at the bottom of the push up.
Yo tell me what you think, what you like, what you don't like, while I check the big book of exercises for more.

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>>41925829
dips come after pseudo planche push ups, can you do those?

>>41926858
lmao wrong

>>41926858
Not true.

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Who are these barstarzz monkeys trying to fool?
If this guy isn't on gear then I'm Connor Murphy.

>>41925315
it takes up to 2 months for ur body to get understand how to use ketos, you DONT eat carbs at all, and if u do its not keto

u are doing carb cycling

>>41928251
Why do you care?
Personally i dont like them to begin with. They have too much emphasis on freestyle/tricks.

>>41928251
>Who are these barstarzz monkeys trying to fool?

Inexperienced idiots with money. Everyone who's actually lifted for years can tell who's on gear and who isn't.

>>41898069
>Any tips?
Do deep dips. Learn ring muscle ups.

i dont want to train anymore, i just want to sleep forever.

>>41928251
i saw that vid. in the beginning the guy couldnt stand still and looked nervous as fuck

Has anybody looked at Overcoming gravity 2? Is it worth getting if I already have overcoming gravity 1?

Alternatively if there is a better book with a schedule and workout plan already out I am all ears.

My goal is to be able to do a set of non assisted handstand push-ups in a year. Right now I can barely do a non assisted handstand for 10 seconds.

>>41928894

i bought it, its like OG1, just updated slightly.

after being able to do 70 push ups what variation should i do? my chest muscle is shit with that much push ups

if im only going to do 3-5 exercises which ones should i do

right now if i were to limit it i would have

>leg raises
>pushups
>HSPU
>pullup
>squats

I dig bw exercise. Scoliosis does make them a bitch though. Sometimes one side of body carries most of the load, especially during pushing moves.

so is there a routine i can follow to get to the level of these guys in the videos? How do you measure progress?

>>41919128
where did you get your parelletes from?

https://www.youtube.com/watch?v=s-C6v8VjYeA

Mirin everyday

>>41929120
why would u only do 3-5? I would switch leg raises with L sits

>>41929013
newfags doing 0 pushups means you are doing them wrong. Search for the proper form tutorials

>>41929490
>why would u only do 3-5?

any more than that will kill my motivation and id end up doing nothing

even when i lift i only do like 6 exercises total

>>41925829
in the reddit routine you, you sub out dips with another vertical push, so handstand pushups
pike pushups to elevated pike pushup to wall handstand pushup to freestanding handstandpushup

>>41920785
Elevating it sounds genius. Never thought of that.
Bless you.

>>41929611
the fuck are you saying? i do 70 pushups perfectly

>>41929013
archer pushups
pseudo planche pushup
tuck planche pushup

dips
dip variations (single bar, impossible, korean, weighted, ect.)

>tfw planning on adding straddle planche push ups, tiger bends and 90 degree push ups into a power routine tomorrow

feels hard man

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>>41897981
Fail

>>41932154
It was a legit good try anon, keep it up, im actually kinda jealous, cant even get close to that after 1 year and like 3 months lol.

---- Non related
Also, do dragonflys work obliques? i dont want to do another exersise to target them, are there any abs exercises that work core and obliques?

>>41932191
Regular ones do to an extent. You can do them side to side to increase emphasis.

>>41932207
thanks anon <3 , ok ok ill try and do that then.

>>41932191
hanging windshield wipers are goat oblique movement

>>41932257
Never tried them, tho they look hard as fuck, could i do that as my main core workout? or i do require to have both normal core and oblique movements?

>>41932278
You dont really need specific core work that much to begin with. Most exercises work the core one way or another.
What I would do is just do 1 exercise per workout and just switch between dragon flags and windshield wipers.

>>41932294
Sounds kinda right, while doing some other movements i do feel my core working out, ill swap dragon flags for windshield wipers, my next workout is not going to be fun lol. thanks

Anyone had any success with Coach Keith Pettit's stuff?

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>>41929120
dips, close grip pull ups,front lever, spl, manna
>>41929328
which videos? you can follow Foundation

Handstand question. Other than being elevated, should you be aiming to protract or retract your scapulae? or should the aim be to keep them neutral

>>41897981
>step one
>get as skinny as possible to make it easier

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>>41933830
>want to improve yourself
>try to make it as easy as possible

>>41933837
>try to make it as easy as possible
that why they all do roids?

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>>41933858
yea, you either bulk and roid or starve yourself

>>41933035
whats SPL?

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>>41935027
Straddle Planche

>>41908012
>71 kg
> 24 pull ups

Neat

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Guys how do i make webms

Also have a straddle planche push up from me

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Do any of you combine bodyweight training and weight training? I was of picking up bodyweight training and alternating between the two.

>>41937292
Hey I don't know how to make webms, but I think there are online webm converters.

btw I saw you doing Handstand push ups easily. Can you help me with hs?
I can push really strong with my fingers, but my push with the palm is really weak. I also tested it standing up against a wall.

If I start falling on my belly I can't regain balance. If I start falling on my back I can easily push with the fingers to regain balance. Any tips you have?

>>41937468
ill do weights every once and a while. after having not touched dumb bells for around a year i hit 80's for 8 on ohp somewhat easy from doing nothing but hspu's.

itll be a good idea if you want the size from lifting but the skills from bodyweight

>>41937568
i had the same issue and its frustrating as shit. you have to focus on using your palms more and just using your fingers to balance if you fall backwards.

also make sure your line is straight. if your back is bending itll make you fall back. just suck the stomach in and squeeze your abs.

hollow body holds help with that. make sure your wrists are flexible enough as well

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>>41937292
>>41937568
literally first search result
https://www.youtube.com/watch?v=NjzMKzjNnKk&t=1s
>>41937468
I do rows and curls

>>41937862
>when someone else does the work for you

my man

>>41937292
How do you make gifs?

>>41938016
apparently my phone allows me to make gifs. its a samsung 7 a think

>>41897981
Some madman set a new world record for weighted pull up
195 kg

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>>41938439
video?

How long can you guys hand on a bar? Anyone tested themselves? Is hanging with no rest comparable to pull ups with one arm hanging rest. Like this guy hangs for 20 minutes while doing 100 pull ups
https://www.youtube.com/watch?v=i_cS2njc7po

I am wondering because my grip gives out before my lats do.

what bodyweight training program should i follow if i only have pull up bar at my disposal?

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>>41938746
Foundation is good starting point.
>>41938744
>my grip gives out before my lats do.
are you keeping your lats tight during hang?

>>41938777
I am keeping my lats tight during 5x5x10s Negative pull ups from foundation. Easy at first but the last two sets are too much for me.

>>41925262
keto is awesome for "strenght". u never get tired and can build awesome endurance and good strong tendons. plus, keto lowers inflammation dramatically. do it with cold showers and IF and u will be strong fit and lean as FUCK.

but please, do eat proper food while on keto, and be patient. it takes up to two months to be proper fat-adapter, were ur strenght will return to" normal ".

>>41938670
https://instagram.com/p/BVu2CRpg1F3/

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>>41939041
>he counts his bodyweight

How legit is bodyweight training for building muscles? Believe it or not but right now im stuck in a very small rural city and have no access to gym or any sorts of weights

>>41939312
Its legit.

>>41939312
As legit as going to the gym

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>>41937292

mireing bro, how long have you been training? what do you do atm? Can you do some tucked on palettes? with protraction? ALso i use this for webms.

gfycat dot cum

>>41939341
>>41939366
okay i know im asking for being spoonfeed but which exercises are best? Cant go wrong with pull up/push up variations right?

>>41938439
This guy does more than 10 pull ups at 180kg bodyweight. That world record is bullshit.

>>41939448
Ops forgot link:
https://www.youtube.com/watch?v=Py8g4Rmu8Tc

>>41939398
Most people make the mistake to do the pull ups and dips forever. If you can do 5-8 pull ups, you should look for a harder variation. It's like lifting a 10 kg dumbbell when you can lift a 15kg one and expect in some time to be able to lift a 20kg one.
Easiest thing for you would be to do weighted pull ups, dips, whatever. Otherwise it would take you more time to learn about the different progressions, and you actually have to try them to know what works.

>>41939592
>5-8
If you cant do 15 dead hang pull ups you have no business adding weight or harder variations

>>41939692
Thats the dumbest shit ive heard.

If you can do 5x3 ten you can add weight. Why would it be different than other exercises?

>>41939825
Yeah you can but its not a good idea.
If you reach 15 pull ups it will have much better carry over to your weighted pull up rather than grinding out singles barely getting your chin over the bar as a beginner.

>>41939825
dude beginners have weak tendons. progressing too fast will tear them to shit, especially if loading creatine etc. doing more sets and reps is more beneficial, at least in the beginning.

>>41939825
I am with you, man.

Started doing meme shit from Dominik Sky's videos. Then I did Reddit's Bodyweight Routine. Then I progressed to Antranik. But I want something more. Something legit. Something that will actually give me gymnast super strength. Anyone have a routine for that?

>>41940073
Try gymnastics
But reality is all gymnasts just like you have to go through progressions to achieve their strength. All you can do to help is get a coach in which case you need to take a class.

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will bodyweight get me young knoxville mode?

>>41940073
>then i progressed to antranik
lmao :D

>>41940112
Yeah but you'd need at least half a gram or tren to get there

>>41940288
>half a gram
roids, coke or lead?

>>41940317
Trenbolone

how do I incorporate pecs into a bw routine? dips and leg raises fine enough?

>>41940377
Dips and push ups although my pecs are fine with only dips and planche push ups

>>41940377
Yeah leg raises are the best for pecs. And pull ups are really good for your calves.

>>41940417
>planche push ups

ive written these off as impossible for me.
anyone have a guide on how to do it

or even regular planche?
inb4 its in the op post and im retarded

>>41940955
You gotta get tuck planche before planche push up and its more shoulder dominant than anything

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Hello guys, new one here. I decided that I actually want to start using foundation. The thing is I don't understand how to use pic in OP, does anyone have retard proof way to explain how to use it?

Also-any recommendations for working on balance? My arms are actually strong enough to hold me up and my body can stay straight but for some reason I always fall over.

Pic related is me, I'd be glad if you could bring up any constructive criticism

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>>41941458
Im going to start with the criticism. Striking poses is always cringy with very rare exceptions. The SS guy isn't striking a pose, isn't trying to impress nobody, isn't trying to show off his muscles. Go for those kind of pictures, you can relax your hands. Best thing is to do do some kind of activity if you so hard crave to show off muscle. Now off to the important stuff.

Instead of pic in OP, use book in OP, which is short so read it. Here is the magnet link
>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

When you download it, you start from Foundation ONe and read pg 13, 18, 19, 20, 21, 22, 23 and 24. That's 8 pages. Here are the abbreviations
Front Lever (FL)
Straddle Planche (sPL)
Side Lever (SL)
Manna (MN)
Single Leg Squat (SLS)
Hollowback Press (HBP)
Rope Climb (RC)

>>41941797
Understood. Cringy shit is my thing, I'm not used to serious nature of /fit/(I only took one pic like this for instagram level audience. I prefer not to show myself).

I'll go trough the book once I get some sleep. Ty, I'd lost otherwise.

how do i get really big while being good at body weight stuff?

File: video-1496179491.webm (2MB, 368x656px) Image search: [Google]

2MB, 368x656px

>>41941279
webm related

>>41942345
where can i get those bars?

>>41942378
I made them but you can search paralletes or push up bars online and see what comes up.

>>41942383
how much for you to make me a pair

>>41942389
I don't produce them for sale