/bwg/ - BodyWeight General

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>>41956727
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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I'm going away overseas for a two week holiday and won't be anywhere near a gym. Are there any upper body weight programs I do that involves just using push-up bars? Have been lifting for 6 months if that helps

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>>41956989
handstand push ups, but you will need to pull yourself for biceps workout

>>41957010
What sort of set/rep range should I aim for? What do you mean by pulling myself?

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Why is Nile Wilson such a shit programmer? Is it because hes a young cunt? Also is he fucking his sister?

https://www.youtube.com/watch?v=Y-Ms7fIKdXU

>>41957019
he means like pullups or rows

>>41957019
I dunno, how strong are you?
first set go to failure if you do more than 15 stop
refer to >>41956734 15rep table

>>41957019

two weeks? why not just enjoy yourself? Or just work on your pull-up, plank, hollow, and push--up volume.

>>41957131
since lachlan is a "beginner" he has to compete with kids right? seems kinda awkward

>>41957420
I like exercising, it keeps me motivated and my mind sharp

>>41957409
I'm 165lbs, bench @155 deadlift @ 240 for 5 reps
Thanks, I'll check those out

>>41957439

I wouldn't even bother competing desu.

>>41957439
At his height getting into gymnastics so late it's not a surprise.

How do I into dips? I'm a Skelly and I can't do 1 rep. Also what's the best alternative for dips? Neutral grip db bench (maybe even on decline)? Decline bench?

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>>41957681
HBP progression in Foundation

>>41957681
multitude of ways of going about it. I went pushups to diamond pushups to dip negatives to dips

>>41957681


how are your push-ups?

>>41957709
Foundation? A book? By who?
>>41958048
40+
>>41957733
Yeah I'll practice dip negatives

>>41957733
>I went pushups to diamond pushups to dip negatives to dips
what in the heck
I had to do dips for weeks to build up enough strength to do pushups

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>>41958525
>I had to do dips for weeks to build up enough strength to do pushups
nice b8
>>41958495
OP or first reply

>>41958648
dips are way easier for me
my progression went dips -> push ups -> chin ups -> pull ups

>>41958666
id believe you if you got quads

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>>41958666
yea, because you use shit form for both, how is pushing 100% of your bw easier than pushing ~60%?
>yea guys, I had to DL 6pl8's for years before I could DL 4pl8's to finally achieve 1/2/3/4

fuck me I replied

>>41958666

You're not talking about chair dips, are you?

>>41958704
>how is pushing 100% of your bw easier than pushing ~60%
I don't know, because the distribution of the muscles make dips easier than pushups or something
maybe I have better tris than I have pecs
something along those lines

>>41958760

I find push-ups more uncomfortable than dips but no way I could do less of those.

>>41957709
>>41958648
Oh thanks

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41958760
>maybe I have better tris than I have pecs
>>41958704
>because you use shit form for both
dips and push ups are tris exercise in /bwg/

after lifting for about 7 months, i'm moving over to bodyweight because military


I can do 14 pull-ups, how's that for starter?

>>41958919
cardio is the hardest part of bootcamp
work on that instead

>>41958760
You also use lats when you do dips.

>>41958919
If that's a one off max, it's probably average. If that's for reps it's pretty good, but you should switch to L-sit pull ups

>>41958942
>If that's a one off max, it's probably average
for whom?

>>41958933
I started, i'm cranking out a 13:54 2 mile, i'd like to get it down to 13:00 or sub 13

>>41958942
because of how close my pullup bar is to the ground those are L sit pullups

Is it normal to feel pain immediately after I exit out of tuck planche in my front shoulders. It is a short lasting pain - 30 seconds. What can I do about it?

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>>41959327
Depends on pain and if it's recurring, are you warming up properly?

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>>41956727
100 pushups a day minimum.
100 squats a day minimum.
100 leg raises a day minimum.
2 minutes planking a day minimum.
2 mile run a day minimum.
6 hours of sleep minimum.

Does this look like a good thing to do everyday along with https://www.youtube.com/watch?v=w1iXMvTMvBo
Was looking for something to add to SL

>>41960051

How on earth did you come up with those numbers and why are they the same every day? Or are you just memeing?

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>>41960051
yea, double that if you are not a weak puss

>>41960051
sound like a plan

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>>41960069
was looking through desuarchive for 100 squats a day challenge, found this instead and liked it. I want a staple to do daily, something to rely on. Used to do 100 pushups broken up every night before bed ez, so this isn't unachievable
>>41960089
When I train up for it. Anon from the same thread did 5 sets of 40 of everything
>>41960109
thank mucc I'm set on it

Where the heck do you people hang your rings? I can't find a single decent tree nearby that don't have branches that aren't too high up to throw the rings over, I don't have a garage and I don't want to look like an autist and mount my rings at the pullup bars at my outdoor gym. Do I need to buy a crossfit rack and put in my yard, or what?

How much stronger do I need to get to do one armed pull-ups?

How do I practice them? I really want to be able to do them by end of Summer

I currently am doing weighted pull-ups of 25 pounds as someone who weights 160. Any advice would be much appreciated

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>>41960552
These weighted pull-ups are for 4 sets of 5

>>41960552
At 25lbs for 5 you have a long way to go boyo

how do I find a qt gymnast?

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>>41960239
you can make one yourself
>>41960552
start with archer pull ups, then assisted one arm pull ups (hold onto forearm with the other hand) then one arm pull up negatives
>>41960160
you DO realise you are getting trolled and laughed at, right?

>>41961249
no, I DON'T. Exercise is exercise, and I'm happy about this
>getting trolled and laughed at
means nothing

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Just got one of these http://www.argos.co.uk/product/6180223
Holy fuck it's good, can also simulate bench press on it as well. Who else here has one? What do you use it for?

>>41962922
How does a pull up bar simulate a bench press?

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>>41962945
This but slightly different form.

>>41962960
So its a push up
You dont need a bar for that

>>41962986
Nah the form is much more like that of a bench press than a pressup.

>>41963052
How? Because you are grabbing a bar?

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>>41962960
lulz

>>41961249
I'm in love with that girl

>>41963052
Just do pushups on your fists, it will give your forearms some workout.

I need something for beginners that work the traps AND delts. I just started handstand holds (wall) and I can stay up for about 40 seconds, gives me a really good burn in my delts but I don't want my traps to get left behind. halp.

>>41964433
If you can do inverted rows or just carry have things around like farmers walk
I do both

>>41964433
Do shrugs upside down with parallel bars

>>41964433
do what this guy said
>>41964489
but while doing your hand stands

>>41964572
im a novice with handstands, I don't think i can do many shrugs, maybe like 3 if i had to guess. I also don't have any equipment so bars are a no go.

>>41964617
Do negatives.
Im where you are except with 1 arm chin up : P

>>41964665
sounds perfect then
do 3 during your handstand
and do 3-5 sets
work your way up to 8 reps

>>41964673
>negatives
What are they?

>>41964792
shit man somehow you motivated me to hit that shit. Traps about to ascend.

>>41964803
Jump to top of the bar and slowly lower yourself

>>41965111
oh right tar

>>41959124
For a man who exercises regularly

>>41959143
Nice work then, that puts you above average

Will I get anywhere, or at least maintain gains, if I just do a shit ton of burpees while traveling?

How muscular is it possible to get just through body weight exercise?

>>41966527
if you eat alot you'll get big
>>41966198
burpees are basically cardio

Doing sets of full body weight exercises everyday can't be good, or are they? I'm a few months in and currently avoiding it because of mah gains and overtraining I guess

>>41969519
I certainly dont do it. I imagine if I did muscle ups and 1 arm chin ups every day my elbows would be dead in a week.

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>>41969519
Deload weeks and rest days are not a meme, though Foundation does have a 5day routine, if you have god genetics

>>41969519
you can make it work if its lighter workouts

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>>41966527

Upper body wise? Very, I'm guessing.
My back/biceps/rear delts overpower every other bodypart of mine, and all I do for it is pullups.

My pecs and front delts and triceps look very weak in comparison and I do a bunch of presses for it.

>>41956734
I can't understand this picture

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>>41970633
try reading, desu

>>41970656
I did it, but I didn't undertand neither. I don't know how to make a routine out of that pic.

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>>41970671
you read it but you couldn't read the part for routine?
reread until this part:
>Foundation gives 3 routines:

the routines are listed afterwards

>>41969940
>only pull ups

Just bodyweight or weighted?

>>41970805
Guess

>>41970809
weighted?

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>>41970811

Unweighted, I don't see the point in doing weighted pullups, I just do them either at the gym or at home, and do rest pause on them.

>>41970874
Can you share your pull-up routine?

>>41970740
>A: FL, sPL, HBP, RC

So, the A days I have to do the whole "Front lever"? (implying that FL stands for that)
What is sPL?

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>>41956727
Hey what would you guys recomend for excercising legs and butt, and how much time It would require ( I am not looking for a quick way I have no problem with time) I am 20 yrs old , 54 kilos (119lbs) and my height is 160 cm

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>>41970935
you need to find your starting point, then you do the progression for that level
>>41970947
SLS from Foundation, also pic related

>>41970947
>160 cm

Skullcrush with literally skull curshing

because KYS

lol manlet

>>41970885

I have no routine, I just do 3-5 sets to failure 3-7 times a week.

>>41970978
Im a woman

>>41970874
Mirin back gains senpai. Do you use any kind of tempo on pull ups and are you gopd at front levers?

>>41971000
LONDON
O
N
D
O
N

>>41970976
My starting point would be 0, as I train 5-6 days a week, but not calisthenics.

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>>41971162
now you can start working out

>>41971260
So, let's try an example and see if I get this right.
I choose ABxABxx
As A = FL, sPL, HBP and RC
and B= MN, SL, SLS
Ill do on monday:
-26 front single leg squat exercises.
-36 Straddle planche exercises
-60 hollow back press exercises
-27 rope climb exercises.

Then on tuesday same thing with B and so on?

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R8 my back

Needs mass imo

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>>41971316
>not sure if serious or really brain damaged

>>41971000
tits or gtfo

>>41971379
Told you, I don't understand how to use the info of that post. can't get a working routine out of it. I understand I can't do allthe work I posted in the last post, so I must be missing something, but the only answers I get is "read the post man, it's all there"

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>>41971403
because it is?
look I spell it out for you
> pick exercise (if it's day A, it's FL, sPL, HBP and RC)
> try to do mastery for level 1
> if you fail, start week 1, 5 or 9 for that level, depending on where you failed
> if you finish it, go up a level and repeat
if you still don't get it, I dunno man...

>>41971016

Tempo?
I just go to failure and do rest pause.
Basically yesterday I did 31 pullups, then rested 20 seconds, did 7 reps, rested 25 seconds, did 8 reps.

That's it, I do very little work per session because I do these often(3-7 days a week), the less often I do them, regardless of how many sets I do, I just get worse.

>>41971016
Forgot to mention that I'm shit at front levers.
I can do them but I can't hold them for very long.

>>41971379
Does this haircut have a name? It';s easily my favorite hairstyle

>>41971468
thanks for your patience. I think there is too much information there it get's blurry if you don't understand correctly. I'll try again with this info and see if I can make something useful out of that post.

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>>41971515
it makes more sense if you can download the pdf

>>41971530
Dude, I give up. Thanks for your advice, but I can't figure out how this stuff works, I don't even know where I'm failing, what I'm missing or what the fuck is going on.
I quit.
Thanks for your answers.

Not entirely body weight general related but it does have to do with my body weight.

For the last 2 months I've been having a fairly dull pain where it feel like my intestines are, and my appetite has dropped to pretty much zero. My only calorific intake is about 400cal of protein shake. And I have to force my self to take it and almost hurl it back up each time. Most of the time I have a sort of sick feeling and I have lost 28lbs, or 12.7kg. I am currently down to 64kg (I am 6ft tall). Should I go to a doctor?

>>41971501
>>41971379
I second this guy's question

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>>41971599
>>41971530
You did it again OP. Turned another guy away with your shitty attitude.

>>41971697
yep its pretty bad what you have

>>41971898
Don't want to bother the doctor if it's not serious though.

>>41971473
Thats interesting. Your rear delts and bis are pretty big from only doing pull ups but with thay volume ot makes sense.

I only ask cuz my rear delts are lacking compared to my front shoulders

>>41971843
it's called a "bob" and it was popular in the 1920s

>>41971914
It's bad mate

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Pick related is my back in sunlight cuz im dark as shit and bathroom lighting doesnt agree with me

>>41971957
how do you look if you relax your back. That pic is freaky

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>>41972033
This. My upper rraps need work i feel like

>>41972085
Great size but I feel it would look tons better if you burned some of the fat off from it. Had the same problem too where I looked lean but my back had fat on it, so found shadowboxing burns that back fat best.

Today I did 5*10 pullups + 5*10 chinups at 95 kg BW. Have I made it?

>>41972134
you are making it.

>>41972121
Any tips on diet. Im pretty short at 5' 8/7''
And i just weighed in at 156 today.

Trying to get 1 gram per body weight for proteins but im a poorfag.

Also any shadow boxing tips?

>>41972262
you only need 0.8g per pound, and that's already overkill
should save you a few bucks per day

>>41972325
Thats way more manageable

>>41972325
>citation needed

I definitely recommend eating 1g/lbs

>>41971934

I do them rather narrow in grip, not sure if that explains it.

>>41971878
this is the worst thread on /fit/

also doing foundation unless you love skill shit is fucking retarded, even leddits routine is 1000x better

>>41972262
Watch your carb intake. I am almost exact same stats wise but your upper body looks much bigger than mine >>41971331

Shadow boxing search and youtube and throw hands for thirty minutes or so, get sweat going, try to throw them further out as it works the back more.

>>41972262
Listen to gza's shadow boxing

>>41972642
Will do brah
>>41972534
Yea works the middle back more

>>41972504
here's a link that cites a bunch of studies, so you can read this and also read the studies if you like
>most research finds no more benefits after 0.64 g/lb

http://bayesianbodybuilding.com/the-myth-of-1glb-optimal-protein-intake-for-bodybuilders/

>>41972584
I agree. Idk why OP shills foundation so much.
I love skill training as well but the truth is it puts very little mass on your upper body, is often times hard to progress on and most people just dont care about it. Most people dont want this gymnastics style training

>>41971697
People like you are the reason men die younger than women.

>>41972584
I agree but who doesn't love skill shit

>>41956734
Can someone please provide an example routine to see if I can figure out how this monster table thing works?

>>41972727
I want to train with my own weight for strenght. I practice martial arts and I don't care about "gainz" and gettin big.
what would you suggest?

>>41972742
Dont bother. Go on reddit's bodyweight sub and look for the recommended routine there.

>>41972742
Here you go mate.
A: FL, sPL, HBP, RC
B: MN, SL, SLS
ABABAxx

Monday you do A and you start from the beginning
1.FL1 which is Bent Hollow Body Hold alternating with Cat Cow
2.sPL1 Scapular Shrug together with some stupid movement called Swivel Hips
3. HBP1 Incline Push up with German Arm Swing (also stupid)
4. RC1 which is Hinge Row (I skipped it and am progressing just fine) and some stretch for the lats

Same shit for Wednesday and Friday

in Tuesdays and Thursdays you do
1.MN1
2.SL1
3.SLS1

>>41972809
For every shit in that table you have 2 columns. Left column is the actual exercises. Right column is mobility drills. You are supposed to do 1 set of exercise, no rest, 1 set of mobility, no rest, and repeat that 5 times in total.

(I rest and don't do most of the mobility) I do separate mobility work though.

>>41972799
Idk when i used to train we would just use bodyweight exercises as a means of conditioning more than anything, not so much pure strength.

>>41972828
and If you look at the picture with the tables and focus on the top right angle you'll see mastery tables. So for FL1 Bent Hollow Body Hold you got 5x60s, which means you have to look at the top mastery template. You start either from week 1, 5, 9 or 11. You progress to the next level when you pass week 11.

or you can do the reddit routine

>>41972882
>or you can do the reddit routine

Went to reddit.
thanks anon.

>>41972584
What's wrong with Reddits routine

>>41973100
They'll make you DYEL even after years of training

>>41973100
Their routine isnt so bad, its just 90% of them are weak and complain about the L-sit being too hard all day.

>>41973160
L-sits are hard, it took me months before I could do it. Those guys are really impatient

What routines are there in existence? I know of
Foundation
Overcoming gravity
Reddit

I want to make a straw poll, but I feel everybody is doing their own thing

>>41973377
I dont none of those but id still go with reddit

>>41973456
why? you dont know none of them

>>41973600
I looked at them and the reddit one seems the simplest and the best for beginners that have no direction.

>>41973711
Ya it is the most straightforward one. And it works for strength and size.

I like foundation because it has everything. Once you understand the main idea behind it, you can drop some of the stuff and you'll still remain with a good routine. There is very little to be added to it.

What is your routine? You said you use none of those.

>>41973951
Just do my own thing. Never bothered with any routine.

I'm doing Reddits routine and I just got done with 3x8 bodyweight squats. The next progression is step ups but does it matter if you do step ups or start doing pistol squat progression? Is there any difference in what muscles gets trained?

Finally starting to make HSP gains. Can't wait to see my shoulders get nice

>>41974202
The difference is next to non-existant. Pistol squats require more flexibility (tight hamstrings are going to be an issue in the beginning). If you do deep step ups you wouldn't have flexibility issues.

>>41971957
>>41970874
>>41969940

So do you guys just basically so pull ups and dips with a couple other shit thrown in?

When I'm out of the gym, the main staples of my routine are weighted ring pull ups and dips, starting off with the heaviest weight for 5 reps, and working the weight down to bodyweight still getting 4-6 reps until I hit 6 sets.

And then do accessories if I have time.

Would love an answer lads

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>>41974493
Usually for weighted pull ups i do 3x5 but if im doing regular unweighted i do 15/12/10

>>41974526
Ah okay. Do you do pull ups every day, every other day, etc? Do you do anything else besides pull ups? Your back looks great man

I don't know if you already answered this, posting from phone and I'm about to go through a pass with no service

>>41974493
I do a lot of tucked front lever rows to but I do everything back wise for 10 to 15 reps. I do a shit ton of handstand push ups to and dips. Focus on controlling your body. It's not so much about number but quality

>>41974611
Thanks and some days i dont do pull ups but ill usually workout my back one way or another during training. Other than pull ups i do front lever, front lever rows, chin ups and explosive chin up

>>41969519
i have been worrying about the same thing. i started doing the fitloop beginner's thing ~2 weeks ago and i want to do that routine with more advanced leg exercises then do an ab circuit the next day for the week with a full rest day on sunday. ive been doing it for about a week and i don't feel overly sore or anything, but i'm not sure if i know my body very well yet. i've been a skinnyfat who spends 80% of his day on the computer between work and leisure for the past 5 years.

>>41974526
I still have trouble when it comes to endurance for pull-ups. I can pump out 15 good ones the first set, but then when I rest for about 2 minutes and go again, I feel gassed and struggle to hit 12-13 good ones. 30 good strict in a row feels a very long ways away.

>>41960552
weigh 80kg at 6'
do a pull up with 60kg added
still don't feel close to 1arm pullup

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Is this a troll?
PPPU are x-times harder than bench dips, or even regular dips.

>>41974926
Do sets of 12 for working sets

>>41975149
Welcome to one of the problems with foundation.

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Do people sperg out on you for using your rings in public? I've been going around my town for days trying to find a single decent tree or whatever that is somewhere hidden away because I don't want some lunatic to come up to me and tell me I'm "damaging the tree" or whatever, because I don't have anywhere to hang the rings at home.

>>41975600
They shouldn't. I personally think it's cool to see someone working out on bars or rings. It's like walking by someone who's going on a run.

It's easier for me because I'm on a military base with pull up bars everywhere, so I occasionally get a couple "fuck yeah"s. But honestly don't even sweat it

>>41975701
I'm thinking about bringing them to my outdoor gym and mounting them on the pullup bars but I want to wait with that until I've progressed further into the routine, right now I'm only at incline rows and incline pushups and haven't started dips or pullups.

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>>41975600
Ive had homeless people come up to me and tell me im really strong. Thats about it.
Pic related is my current view.

>>41975743
Outdoor gyms are perfect for hanging that shit up at. Even better than random trees lol

Mount them man, that's what the outdoor gym is there for. No one will give you shit. If they do, they are literally pants on head retarded for doing so

>>41957131
does lachlan do any vault or floor? he doesn't seem to have any leg muscle, even for a gymnast

>>41975600
>I don't want some lunatic to come up to me and tell me I'm "damaging the tree" or whatever,
Do you live in a geriatric community? Literally nobody would say this.

>>41957131
this programming is crap. not enough consistency. not enough progression. its just 12 weeks of exercises with some tertiary relation to their goals but no actual progression of a handful of basic movements that will contribute to the final skill

>>41975149
no sommer just sometimes has shit programming

>>41975768
That's true, pretty sure I'm just worrying over nothing. They'd have to wait until I'm done using the equipment anyways, it's just going to take a few extra minutes to mount and unmount the rings

>>41971957
ur house looks fake m80

also nice back, mirin

>>41973156
>>41973160

I've been doing reddit's beginner routine for the past months and I've recently started doing some exercises on rings. Should I be doing something else?

>>41973156
yea, because its a beginner/intermediate routine

you're not suppose to be doing it for years

>>41976745
just finish up their progressions as quick as possible if you're interested in gymnastics skills. they leave no room for planche, HSPU, FL, pancake, bridge, etc.