/bwg/ - BodyWeight General

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>>42012852
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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>>42013056
one day, anon

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>>42013074

Why are people who associate with crossfit such cucks. God i hate that faggot.

>>42013056
Wow, Omsk on /fit/!

how do i train so i can do a human flag? pls help

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>>42014194
SL progression from Foundation

What grip should you have when you do rows on rings? Do you start with the back of your hands towards you and turn them 90 degrees with the palms facing each other when you're at the top of the movement?

When you're doing the Reddit recommended routine, on stuff like incline rows and incline pushups, do you do 5 reps, go lower, do 5 reps until you can do 8 reps at your lowest and then progress or do you do 8 reps and then go lower?

>>42014751

Why all the joint support stuff? Do alot of you guys have some form of tendonitis?

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Why are back picks so hard to take bros

>>42017368
Haha whoops...

>>42017368
They're much easier if you have your dad hold the camera "bro".

>>42017220
I dont but still good meem

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>>42015989
https://www.youtube.com/watch?v=Cem7umrIDbQ

>>42017368
I put it on a table and have it take a pic after 5-10 seconds. It looks like somebody else is taking a picture of you

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>>42017384
>tfw you will never have your dad take a pic of you and compliment on your progress
I thought this was a happy thread, f@m?

>>42017384
Well he's at work so..yea

Dank me me friendo

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>>42017575
>"My dad is at work", said the black kid
It's cool that you're mom has been telling you that for the last 20 or so years.

>>42017632
your*

>>42017632

you are mom is telling you that?

>>42017479
Are you really supposed to turn your hands 90 degrees instantly and not do it gradually?

>>42017531
Thanks man. Kinda sucks cuz I'm so dark and just got back from the beach. Unnatural lighting is not my friend

>>42017368
Your phone doesn't have a timer setting?

>>42017757
I have bad timing. Kept taking pictures of my ass

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>>42017741
Idk man, I just linked form from Foundation channel, try going through all 3 channels from OP and look through for form

Op what do you lookl like? I've always been curious

>>42017741

Id say yes, they probably use it for increased rom.

>>42017773
>use front facing camera
>set it up for the angle you want
>set timer for 3-5 seconds
It's not hard

>>42017220
Tendonitis is for amateurs... Real men get TendonOSIS... fucking CHRONIC DAMAGE or go home boiee.

>>42017880

>tfw i might have tendonosis

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Hold me bros.

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>>42017886
>tfw I have it but exercising helps me keep under control
>>42017908
how long do you have to hold iron cross to get such gf?
>>42017836
idk, like any other dyel?

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>>42017908
>Tfw a gymnast girl I was classmates with was on national television today for the national championships

Girls who do calisthenics have the best bodies

>>42012852
>tfw 'do foundation' is the 'SS + GOMAD' of bwf
foundation is...okay at best...bwf just lacks decent instructors

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>>42018010
foundation is bwf foundation
>an underlying basis or principle for something
so yea, it's like SS for lifting
GOMAD is just diet

>>42017990
fuck herrrr
>>42017924
i hope i finally get it fixed this month.

>>42018193
She's way out of my league and I already have a GF

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What counts as a rep for the wall handstand runs?

Is each tap a rep, or do I have to tap both shoulders before counting a rep?

Can anyone give me a good bw routine please.

>>42019610
anything but foundation if you want muscles

>>42019633
This. Foundation won't give you optimal results for mass at all, but it's an amazinf routine for gaining strength and bw skills. I supplement foundation with oly lifts and bb accessories.

>>42019633
Example please? Have only found meme tier routines.

>>42019665
Treat BW like you would lifting. Focus on good volume and TUT. when a movement gets way too easy, then you do a harder variation.

>>42019605
>handstand runs
>shoulder taps
Two different things. For handstand walks against a wall i count coming up and down as a rep but really it doesn't matter just do whatever you want.

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>>42019690

Can I do this? Any changes I shoud make?

My original plan was to make my own but doesnt seem like a good idea.

>>42019721
No.
Anything in that format is garbage.

>>42019731
Yeah i knew it. Gonna try to find something on google

>>42019721
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

>>42019701
This is the excercise I'm talking about

https://www.gymnasticbodies.com/forum/topic/1030-handstand-wall-runs/

I want to stay faithful to the template. Not sure if I did 15or 30 reps though.

I recently begin the bodyweight but I have one question: What is the ideal daily protein in take for me?

>173cm (5'9~)
>50kg (110 lb)

>>42019753
I am alredy checking there. Thanks

>>42019792
it's about 1.2g per kg
So that's 60

>>42019792
Dont know about your protein but your calorie intake is above maintenance

http://www.mensfitness.com/training/workout-routines/best-bodyweight-workout-all-time

Do any of these work? Who even writes this shit.

>>42019846
Kek wtf is a street gymnast?
I wish i got paid to write garbage

>>42019792
try to get a bit over 100 a day

Going to post my 2.0 routine in anyones interested.

>>42019929
Do it

>>42019929
Go ahead

http://neatstrength.com/beginner-bodyweight-workout-plan/

/fit/ Im super skinny, and think im gonna do this.

If you dont wanan read it, here it is:

only push ups, bw rows, squats and supermans.

Think of including some ab exercise, and something else for the back.

For the reps thought about this

>Push-up: 3x10
>rows: 5x5
>squats: 5x10
>Supermans: no damm idea yet

as said before, was planning on adding somethig else:

>sit ups: 5x10
>leg rases: 3x10
>backextensions: 5x5
>oblique crunches: 5x10
>Dips: 5x5

Not in that order obviously. Gonna start from arms, then back, then abs, then lower body.

What do you guys think? Also need to add something for chets but dont know what. Ideas?

>>42018288
> be 15 y.o. scrawny kid
> join HS mens gymnastics team
> make meager gains, but realize how insignificant I am compared to the guys who've done it since kindergarten
> Imagine the qt gymnast girls comparing me to them and laughing at me
> Find out years later (from gymnastics bros who went off on scholarships) that there was more than one qt who was in to me but I never knew.

>>42019721
This is great if you are 60yrs old. You'll stay limber and burn like 75+ calories every day!

So I've been doing pushups, squats, core work, handstand stuff, bridges, lunges and vertical rows. Once I can do about 30-40 reps of an exercise, I move to something harder. Twice a week I go biking for a half hour.

Is that enough to get me in shape? I've been trying to lean bulk as well.

>>42020225
I feel like this an insult. Yet I kekd. I like you anon.

>Push day
Weighted RTO dips 3x3
small kip free HSPU 5x5
cable row 2x6 3 second hold at contraction
maltese box negative 5x1
victorian box negative 5x1
weighted plank 1xmax
reverse plank 1xmax
side plank 2x10s

>Warm-up
wrist stretches
Wrist push up series 1x8
sword withdraws 2x20
Victorian presses 2x20
curls 2x20
tricep extencions 2x20
dislocates 3x5


>Pull Day
negative tuck FL rows 3x3 ---> 5x5
Weighted Pull-up 3x3
bench press 2x6 3s hold on contraction
weighted back extencions 2x5
weighted reverse hypers 2x5
weighted decline crunches 2x5
weighted leg raises 2x5


>Warm-up
internal rotations 2x20
external rotations 2x20
IYT 2x20
curls 2x20
tricep extencions 2x20
maltese presses 2x20
inverted cross presses 2x20
dip shrugs 2x10
pull-up shrugs 2x10
>rest


>Mixed work day
negative tuck FL rows 3x3 ---> 5x5
Weighted Pull-up 3x3
Weighted RTO dips 3x3
small kip free HSPU 5x5
maltese box negative 5x1
victorian box negative 5x1


>Warm-up
wrist stretches
Wrist push up series 1x8
sword withdraws 2x20
Victorian presses 2x20
curls 2x20
tricep extencions 2x20
dislocates 3x5


>Weighted day
Bench press 2x6
cable row 2x6
pause squat 3x30s
snatch deadlift 3x5
weighted back extencions 2x5
weighted reverse hypers 2x5
weighted decline crunches 2x5
weighted leg raises 2x5
>Warm-up
internal rotations 2x20
external rotations 2x20
IYT 2x20
curls 2x20
tricep extencions 2x20
maltese presses 2x20
inverted cross presses 2x20
dip shrugs 2x10
pull-up shrugs 2x10


>rest
>rest
I also work on my static frontlever and tuck planche 2x a week

is there any kind of 6 day bodyweight split/?

ie can i have day of pullup variations, a day of dips etc

>>42020310

i also do mobility work, bike ride and foam rolling whenever i got time and i do this conditioning work 2x per week.


4 rounds 30 seconds
tuck-vups
floor arches
side plank pulses
plank
reverse plank
handstand
flase grip chin-up hold
russian twist
pistol squats
leg curls
jumping squats

New copypasta anyone? If /fit/ has any videos we should put them first.

INSPIRATIONAL/INSTRUCTIVE VIDEOS

>2016 men's gymnastics Olympics highlights
youtube.com/watch?v=_E21jlKax8M

>Barstarzz urban calisthenics movement
youtube.com/user/OfficialBarstarzz

>Dan Jeong Conditioning (tutorials and demos)
youtube.com/user/bboySaza

>Dominik Sky (tutorials and demos)
youtube.com/user/trdic

>Gymnastic Bodies (movement demos)
youtube.com/user/GymnasticBodies

>Sexy women doing pullups
youtube.com/watch?v=vA9gCDkvFZ8

SAFETY ADVICE/TECHNIQUES

>Safe static hold progression
antranik.org/how-to-implement-a-steady-state-training-cycle

>Biceps tendon strength and rehab/prehab
youtube.com/watch?v=vaH_HUMooyM

>Starting Stretching and Molding Mobility
phraktured.net/starting-stretching.html
phraktured.net/molding-mobility.html

>Wrist strength and mobility - important!
Foundation Handstand One (see magnet link below)

OTHER SITES/FORUMS/INFO

antranik.org/bodyweight-training
fitloop.co
globalbodyweighttraining.com
gymnasticbodies.com/forum
/r/bodyweightfitness

>How to make PVC parallettes
library.crossfit.com/free/pdf/13_03_Parallettes.pdf

>Gymnastic Bodies Foundation (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 Vol. I (how to design routines)
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

>Add link to Building the Gymnastic Body
>Add link to a copy of this pasta

>>42012852
What are the progressions for push ups aside from just add more weight? Weightlifter fag here, benching dicks up my elbows, I already do a shit load of dipping, and I already do tons of overhead work because Weightlifter.

Right now I can do sets of 20 with decline deficit push ups with really slow eccentric and that whole shit. Is it time to start doing one arm push ups/hammering away at assisted ones because I can only do ugly low reps with one arms?

>>42020364
ehhh

>>42020335
even if you are weightlifting that would be terrible.
Bodyweight has faster recovery so its even worse.
Do either fullbody or if you cant handle that yet do ABxABxx or something like that depending on how fast you recover. x being rest

>>42020490
I forgot to add, I don't particularly want to add weight because it's a bitch to add weight solo and it's probably not the safest thing to do in case the weight slides.

>>42020490
One arm pushups are shit, dont do them except for showing off.
I would say start working towards planche but if benching dicks up your elbows that might make it even worse.
Try starting with the bicep tendon rehad/prehab in the post right above yours and see how pseudo planche pushups make you feel

>>42020243
its a good start, 30-40 is a bit excessive in my opinion

find somewhere to do pullups !!

>>42020335
the only 6 day splits ive seen were gymnast-y splits where they work on skill specific stuff everyday

>>42020520
I can bench fine, it's just that it makes my shoulders tight for cleaning and jerking and snatching, and I try to not do stuff that gums my elbows/shoulders for the lifts. Push ups (handstand, deficit, etc) and weighted dips are really popular alternatives among weightlifters since it doesn't interfere with hitting the lifts daily.

Also I checked out planche push ups, literally what the fuck is that wizardry? How? I have another progression I need to do now, thanks. :)

>>42020189
asking again

>>42020490
pseudo planche pushups are nice progression cause you can scale them from easy to fucking impossible by increasing the forward lean. Just important to maintain a hollowbody and protraction+depression in the scapula.
you can also try out some tuck planche pushups as they're relatively easy.

>>42020583
dips and pushups are enough for chest if you're just starting. All that looks fine except you need to find somewhere to do pullups

Sorry if off topic, but /dadmode/ here.
6"1' 215lbs currently, bmi is probably fucking awful. I need to cut desperately.

What should my calorie intake be?

>>42020569
pseudo planche first and you absolutely need to do the rehab vid. your elbows will not be prepared for your strength as a weightlifter.

>>42020609
I have a pull bar. Thanks man

>>42020651
Do keto/intermitent fasting/both if you are serious about it. Benefits are better energy, less craving/easier to do, less muscle loss, list goes on.
Jason fung or dr eric berg on youtube have good videos explaining just about everything about it

>>42020716
Thanks senpai. I lost about 30 lbs last year just counting calories, but it took all damn year, and I've gained 20 back, since my wife got pregnant in January, so I'm trying to cut right this time

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God damn, rings are the best piece of gym equipment that exists. I'm still just starting out but even doing stuff like incline rows is way more fun on rings and more effective since you can adjust the height to whatever you want.

>>42020792
I agree. I think its the #1 equipment anyone can have. I plan going on the PCT trail and taking rings with me on the way there.

whats the difference between a bodyweight row and bodyweight curl?

are you just emphasizing the use of your back for rows and biceps for the curl?

they look very identical

>>42022029
In a curl the only thing moving are your forearms, your biceps and shoulders are in a fixed position.

>>42020673
Okay, I'll definitely start doing it then. Tendonitis is not fun.

Thanks!

>>42022758
i see, thank you

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>>42019782
one shoulder tap = one rep, it's essentially 15reps each hand
>>42020490
can only suggest to try moving on to one arm dips, if you don't want to add weight to your dips

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does anyone have a SIMPLE body weight routine in the vein of phraks greyskull?

>>42023319
dips and pull ups

>>42023319
no idea if it's actually good, but the reddit routine is pretty simple once you read it.
the problem (as I understand it) is that bodyweight stuff doesn't allow easy changes in weight compared to adding a few pounds to a barbell, so you either have to get a vest or adjust your leverage, thus any routine's going to list out what new movement to do next once you hit the rep range where you're not getting anything out of a workout

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My back looks rad

>>42023627
Shouldn't you float naturally at that bf%? can't see back though

>>42020335
thats what im doing right now. just eat enough/right and get your sleep.

keep workouts 45 mins-1hr

>>42023627
>t-mobile

i suprised you even get service anywhere

>>42023627
move and scale
more like small and frail

>>42023772
>>42023767
>>42023755

roasted

what are some good neck exercises?

>>42023205
Awesome! Much appreciates m8.

>>42023866
For bodyweight i like doing wrestler bridges
When I did bjj we would lay down and just lift our neck and do different exercise but i always felt it was too easy. That said its a really good start and had less chance of injury than a bridge.

>>42023917
how many reps do you usually do? I've read it's recommend to do high reps for neck

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>>42023979
not him, but I do static holds for neck bridges (back and front), following 60s template from foundation

How many rest days should I take after doing this?
https://www.youtube.com/watch?v=sWjTnBmCHTY
Long story short my gym is closed for maintenance so I decided to use these two weeks to work on my core because I keep forgetting it in usual workouts.

>>42024108
do some sort of sports 5 days a week and clean up your diet

what's the point of bodyweight exercising instead of using free weights?

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>>42024102
3mins between sets
>>42024129
gymnastics

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>>42024152
none, don't forget to inject bathtub cleaners, though

>>42024152
Because you can't say "nah, fuck it, let's deload 50 pounds from my ass today and do some low weight more reps shit".

Been reading You Are Your Own Gym lads

>>42017384
back to /pol/

What are your opinions on Hollow Body Rocks, Arch Body Rocks?
Are they much better than the Holds?
How many reps and sets is okay? Foundation says 5x60reps for both, but when I look at people on youtube, like Dan Jeong Conditioning, they always do less reps (20-30)

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>>42024556
back to /reddit/

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>>42024951
Foundation is not perfect.
Personally for abs I prefer static vs dynamic.

>>42020310
>Weighted RTO dips 3x3
Holy fuck man I hope you're not going heavy

>can do 4x5 concentric below parallel box pistol squats (sitting with both legs)
>can control the eccentric on my right leg for some reps
>can't stop crushing on the box and losing all tightness when I tried the eccentric with my left leg
what is going on?

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>>42025933
>my one hand/leg is stronger than the other
>more at 11

>>42026140
well I've had a knee injury on my left leg in the past so I'm kinda worried this could be the reason of the imbalance, even though it doesn't hurt anymore and I'm using knee sleeves

>>42019721

This seems like a decent warm up, but not a work out

as another anon said, probably good if you are 70+ years old

>>42026204
yeah it was injured and it lost a bit of muscle while recovering, its not surprising, it will catch up.

>>42026140

she did not hold that shit.

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>>42027464
yea, her boobs are not even sagging, 2/10 photoshop

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>>42012852
Is this a good circuit?

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>>42028080
Why not just do more cycling crunches instead of the others

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>>42028080
anything is better than sitting on your ass watching TV drinking beer

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Is pic related of any use?
I have no access to a gym at the moment, so I want to train bw before starting barbell training when I get access.

>>42028080
reminder that to get a sixpack you need to eat less than your TDEE, cardio is optional. Also abs are mainly worked through compounds (press/diddly/squats or pushups,pullups etc.) and ab isolation exercises are meant to supplement your training in order to avoid injury. Also you're supposed to increase the difficulty of the exercises you are doing every time, not just stay at 10 crunches for ever just because a meme image on the internet says so.

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>>42028427
garbage

>>42028454
Do you have any reasoning behind this opinion

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>>42028427

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>>42028427
>half one-legged squats

>>42028479
Does anyone have the printer friendly version of this??? It was posted here months ago. Thanks in advance.

>>42028516
https://drive.google.com/file/d/0B2oknZg-EI8xZFVkemhWMWlkVDg/edit

>>42028594
Thanks bro

>>42012854
Why are we still using this pic with the shit bolding? It's been over a year.

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>>42028462
Yes
>>42028785
Please provide better version

>>42028815
>Yes
Care to provide it

>>42028100
Is this guy big cums to his penis?

>>42012852
>no DOMS after last workout
on top of that I haven't even been working out lately, I've just started to get back into things and I'm still a noob. no soreness at all which feels pretty bad.

what should I do to make the workout harder? do I need more reps for things like pushups or do I need to do them slower or what?

Is there a five days lifting routine?

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>>42028904
yes, ABABA
>>42028850
I did numerous times, search the archive maybe?
>>42028890
more with less rest, doms go away after a while, though, if you want doms don't do shit for a month or two, then go hard

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>>42028869
He's also big compensations to his mesothelioma.

>>42028930
>doms go away after a while, though
so even without doms you can still be making gains? I feel like I didn't do anything if I didn't have doms the next day

should I still take a rest day today or do it again?

>>42028930
>I did numerous times, search the archive maybe?
I have no context with which to search the archive for your arguments
Do you want to provide evidence for your reasoning or will I consider you a shitposter I can disregard

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>>42028972
take rest day as per your schedule, no doms doesn't have to do shit with having no gains
>>42028980
yes, I'm shit posting, do that routine every day no rest days get huge in 10days

>>42028997
>yes, I'm shit posting, do that routine every day no rest days get huge in 10days
it explicitly says to take rest days (axbxc)
it also doesn't guarantee any results in 10 days
tell me again why I should take your opinion seriously

>>42028997
>take rest day as per your schedule, no doms doesn't have to do shit with having no gains

alright, thanks mate. maybe I'll go for a bike ride instead. have a nice day

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>>42029015
>visiting dick pick sharing service
>expecting people to tell the truth
>being new
pick all 3, also >>42028484

>>42029057
then why did you care to comment if you're just lying and wasting both our time

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>>42029064
because you are someone who doesn't even read the OP before posting, is that shit in OP? No? then you know it's garbage
but 2/10 made me reply

>>42029085
whats the difference between whats in the op and what I posted

>>42029085
Fuck you know it all faggot acting like OP has all the right answers to everything