BWG

>>42082555
Shit thread OP, but holy fuck the video

>>42083399

screw you man my people will come.

>>42082555
This isn't Karen's work. Can't be.

How much volume do you guys do per workout?

>>42083470

i dunno my workouts last 2hrs plus.

>>42083470
Whatever volume I'm in the mood for.
But 5x15 with some supersets, light progression work and fun stuff is pretty standard for me.
I used to do stuff Lazar's way, aka the "hundreds of reps" method. Became tedious and boring once I was able to do like 300 pull ups in an hour, and it was straining ny body too much.

do planks build muscle?

>>42082555
There's no way he got that physique with bodyweight only... right?

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I hate Karen >>42083439

>>42083743

He did, i just recently started incorporating weights.

>>42083749
Without Karen these threads would have stopped ages ago you shit.

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I was considering getting in shape with the Greasing the Groove technique. I just tested my push up max, it's 25. So I guess I should do 12 or 13 reps 6 times throughout the day. But at what point do you think there is diminishing gains on muscle hypertrophy?

>>42082555
is he natty?

>>42083769
Ok this looks fun. Where can I find a routine to get like this?

>>42083780

You''ll hit a wall in gains pretty fast.

>>42083849

Wait for someone to post the foundation gymnastics program.

>>42083858
Well, do you think it could give me a few months to a year worth of gains? I'm not auschwitz but I'm pretty skinny

>>42083880

more like 3 months of gains, and a muscle imbalance between the front and the back,

>>42083934
I was thinking of doing different variations of pushups, pullups, chinups, dips and squats. I didn't mean to imply that I was only going to do pushups

I have a question about bodyweight progressions. When progressing to different variations say elbows in pushups progressing to diamond pushups do I just completely drop elbow in pushups?

Do we just say goodbye to preceding progressions and not do them again? Or is there a place for preceding bodyweight variations? Once I make it am I just left with doing 1 arm pull ups every workout?

>>42082555

This guy is overhead pressing two plate and doing weighted one arm chins for reps, and then he records himself struggling to squat 374.

>>42084163
Bump

How do i keep from having elbow joint pain? Hurts when extended.

>>42082555
few months ago i started exercising on a pull-up bar
can someone post/link some rundown explaining differences in overgrip vs undergrip and the widths of grips, how they affect your exercise etc.?

>>42084222
If you want to do planches and levers you can't have t-rex legs

>>42083439
>>42083749
Who is Karen

>>42084563
Do you know what exercise causes it?

>>42084862
the foundation shill who usually makes these threads

if your questions don't pertain to foundation, he'll find a way to make em related to foundation

>>42084915
Mainly pullups.

>>42085061
might help

https://www.youtube.com/watch?v=EMya6E5DgZc

One elbow naturally hyperextends a bit. Other elbow is normal. In tuck planches after locking out, hyperextending elbow wants to externally rotate(supination). Normal elbow is stable and even if I try I can't externally rotate it (supinate it) in the tuck planche position. Also noticed that when standing up and doing absolutely no exercises, the hyperextending elbow can supinate significantly more and has a wider ROM than the normal elbow. My question is when doing tuck planches and other straight arm exercises, do you let the hyperextending elbow supinate or do you consciously keep it mirrored to the normal elbow?

>>42084163
Anyone have an answer to this?

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Can wall mounted pull up / chin up bars like these be safely mounted outdoors?

>>42085343
mounted outdoors to what, a tree?

dude it's a fucking metal bracket, screw it to something that looks sturdy and it will stay up.

Do I lose out on gainz if I don't adjust my diet? I don't eat particularly poorly but I just keep eating like I did before starting the Reddit recommended routine because I just care about improving my fitness and learning the skill work, not just doing it for aestethics or becoming as strong and buff as possible.

>>42085235
No, you don't need to do old progressions. Your question comes from the fact that elbows-in push ups and diamond push ups are pretty much the same. Here is a better example. If you can do elbows-in push ups on the floor, there is no point in doing wall push ups. If you can bench 110kg, no point in benching 60 kg. You wouldn't want to bench 70kg either, nor 80kg, 90kg are acceptable if you feel really bad on that particular day, 100kg - maybe when you haven't slept enough.

>>42085362
To the back the back of my house, I'm a little concerned about rust

>>42085469
Use galvanized/ coated hardware and paint it, should be fine

>>42085469
>>42085499
Also make sure you mount it to the studs/load bearing structure

>>42084222

Who cares how much you can squat, when you can bust a planche out anywhere.

>>42085562
I'd reckon the human flag is a great party trick

>>42085515
>he can access the studs in his wall through the outside
is your house made of paper or sticks?

>>42085401
Makes sense. So to my once you get to 1 armed pull ups and push ups, you ditch 2 hands all together correct? Or is that still a poor example?

r8 my hypothetical home gym, what am I missing?

Wall Mounted Pull Up/Chin Up Bar
Wall Mounted Dip Bars
Push Up Bars
Ab Wheel

>>42086340
Couple resistance bands or a dip belt.

>>42086339
1 armed pushups are a horrible exercise, dont do those unless for showing off.
Start working pseudo planche pushups,
and towards dips+ handstand stuff for pushing

>>42085380
depends how bad your diet is now. Making sure you get enough fat/protein/calories is the most important

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I really want to work on a weighted bodyweight variation alongside a intense bw variations for example, weighted pull-up + tuck front lever rows. But right now I'm trying to
Nail down rto dips, but I want to do them weighted.

>>42086440
Thanks I'll get a dip belt, not a bad suggestion

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>>42086206
>I wish they made something so I can locate the studs on my house so I can mount my heavy ass framed paintings and pullup bar in a way that doesn't fuck up my walls

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>>42082555
After being lazy for a couple years I've decided to start doing calisthenics. I've been greasing the groove for pull ups. It's working, but I've noticed some wrist pains. My forearms are weak in general. Even when I lifted weights years ago they seemed weak.

A quick google tells me using a towel will fix my problem. Would it be possible or beneficial to exclusively do pull ups with towels? Should I use towels only a couple times a week? It makes pull ups difficult and I am not sure how fast my pussy hands and forearms can adapt.

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I want to nail down rto dips alongside with free hspu but I'd like to do one of them weighted, Im tempted to do dumbbell press alongside free hspu because im soo autisum.

On the flip side if I keep working rto progressions I can supposedly get a Maltese. This is all in theory I've never herd of anyone doing this have you guys?

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>>42086620

Maybe I could do rto progressions, free standing hspu work, and dumbbell press.

>>42086586

Sure why not, it would most definitely work on your grip, i suggest also doing this.

https://www.youtube.com/watch?v=ZVeO7NRkQwo&t=3s

>>42087382
The only thing that comes to mind whenever I see this picture is "THE BONES, HOW DO THEY WORK?"

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>>42087403

So, I'm thinking about doing the first intentional deload week either this week or next.

Currently, I do pull-ups, dips, one-legged l-sits, assisted pistols, assisted inverted rows (one leg on the bar), and incline one-armed push-ups (where my arms are higher than my feet.

I know that during a deload week, you're supposed to work out but take it easy, but I'm unsure of how exactly that's supposed to look with bw exercises. Should i do the same exercises but do less reps? Should I drop down a progression (or several)?

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>>42083865
>>42083865
This?

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>>42084163
If you have to, you use easier progression you mastered for warm up
>>42085061
are you doing triceps work after pull ups?
>>42085101
hyperextension is bad, I would advice to slightly bend both arms or ditch straight arm exercises all together
>>42085380
I ate like I always did (maintenance), was getting minor gains, then added more protein to my diet and got more gains since
>>42085562
>>42086340
are wall mounted dip bars straight or at an angle to the wall? do you have enough room for muscle ups?

>>42088136
Deload week is around half the reps you did, same amount of sets, so if you did 4x10 then you deload with 4x5

>>42083721
Does exercise build muscle?
>>42083749
I love Karen but he's an obnoxious know it all cunt

>>42088503

Cool, thanks! I think that I'll do my first intentional deload this week.

>>42086448
Different anon, why are they bad? On that same note would you consider archer push-ups bad as well? If so, why?

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>>42089023
not the same anon, but one arm push ups require bad form for balance, archer push ups are for chest and you can use proper form for them

>>42089023

Ok hypothetically speaking what would you do once you achieve a once arm push-up?

Is there a bodyweight exercise that works out the posteriour chain? I will start travelling, sleeping in a tent. I don't want to lose all my gains but can't find anything that would even come close to deadlifts and squats for my posteriour chain.

>>42086524
what book are you reading mate?

>>42089054
https://www.youtube.com/watch?v=tDwf0i_I9xM

hows my form pussy?

>>42089084
https://www.youtube.com/watch?v=hlQGQHsl1CA

will have access to any weights?

>>42086586
A towel will just put more pressure on your forearms.

>>42089093

Overcoming gravity edition 2

>>42089023
So the balancing act itself, or rather the adaption for balance, causes bad/improper form?
>>42089056
Dunno, showing off? Isn't the whole point of push-ups to prepare and strenghten for more complex forms? I just assumed it's the "next step" in increasing the strength of muscles used.

>>42089104
I won't have access to any weights. Only my gf. I thought about front squatting her, but she won't be heavy enough, especially after few weeks of travelling.

>>42089126

do you have access to parallel bars?

>>42089146

You could work on arch-ups, and v-ups. If you want you could front squat your gf for 20+ reps work that work capacity. Do some sort of circuit like 30seconds of arch-ups, v-ups, and gf squats. I dunno just get creative.

>>42089126

It's not that bad of an option, but archer push-ups are probably a better option, an even better option would be planche lean push-ups.

https://www.youtube.com/watch?v=5D5PB5VCCDU

https://www.youtube.com/watch?v=IJK_wU4UVw4


IMo if you have parallel bars or rings, ring dip progressions are even better due to simplicity.

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Please give me some critique or a green light on the following routine:

Monday: Natural Glute-Ham Raise (nGHR), One-legged Pistol squats.
Tuesday: Dips, Pull ups.
Wednesday: Natural Glute-Ham Raise.
Thursday: One-Legged Pistol squats.
Friday: Natural Glute-Ham raise, Pull ups, Dips.

>>42089156
Not really, my "gym" is literally just shit lying around at home. My pull-up bar is a freestanding part of the building's construction, my "rings" are old judo belts tied in a sling that are fixed to the ceiling and for dips i use either 2 chairs or the stairway rail, based on desired width.

>>42089164
Aren't V ups a backsnapping exercise, other than working the abs and not really the posteriour chain?>>42089164

>>42089214
Same as me. I do Natural Glute-Ham raises for hamstrings and the posterior chain

>>42089190

You really want to master GHR don't yah
?

>>42089190
pistol squats is not enough. add something like shrimp squats and hill sprints to it

>>42089257
>>42089266
Yes. I was only wondering if this would be too much exercise for one week.

>>42089219

A strong core will benefit anyone in the long run, tuck Vups are a safer option

https://www.youtube.com/watch?v=Fk4XIpUXzTE


As long as you do ab work without spinal flexion you'll be fine. Another option is the single leg bridge/legcurl

https://www.youtube.com/watch?v=L5ljNgP5KQY

https://www.youtube.com/watch?v=L5ljNgP5KQY

As well as planks.

>>42089279

i mean if you want to master the ghr, doing it 3 times a week is not a bad idea. id say for balance do pistol squats twice a week, depending if youve mastered pistols you can maybe move on to a more difficult progression. It's that bad of a set up, but without further info i can't tell you more.

>>42089266
>pistol squats is not enough
Read that as "pistol squats is enough"
I'll add Hill sprints and Shrimp squats alternating on a weekly basis.

>>42089308
I did 2 sets of 7 reps and 1 set of 5 reps of Pistol Squats this morning

>>42089308
Doing exercises for that vertical jump, not just to look good. And I've noticed the biggest increase in vertical from doing Pistol Squats and especially GHRs

>>42089343

3x10 or 5x6 solid and controlled, and then id say move on.

>>42089095
>elbow flaring
try again :)

>>42089366
Looks like a really good plan, thanks. Perhaps adding some weight will be good idea or even doing Pistol Squats with hands behind the back.

>>42089095
I can do 3-5 for sets. Albeit I can't really go down that slowly, but then I'm taller than you.

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Hey I'm a newfag. Where should I incorporate bicep curls into my workout? I'm not asking out of vanity I just assume that bicep curls will play a part in preventing injury and making things easier?

>>42089366
>>42089266
>>42089257
I've decided to also incorporate some shoulder work in the way of Handstand Push Ups.

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>>42089676
I do curls the same day I do dips

Here's what the updated routine looks like. I'm still thinking this might be too much for the body to recover from, opinion please.

Monday: Natural Glute-Ham Raise (nGHR), One-legged Pistol squats, OHP (HSPU).
Tuesday: Dips, Pull ups, Inverted Rows.
Wednesday: Natural Glute-Ham Raise.
Thursday: One-Legged Pistol squats, OHP (HSPU).
Friday: Natural Glute-Ham raise, Pull ups, Dips, Inverted Rows.

>>42089932
Perhaps I should drop inverted rows completely?

>>42089676
just try something out, if you don't like it you can change it to other days. The only thing is that it should be towards the end of the workouts.

Also, does anybody do Inverted Hang on a single bar?

>>42089932
>OHP (HSPU)

https://www.youtube.com/watch?v=YRwBfXWoFns video starts at 0:50

>>42089942
I do inverted hang rows for them trap gains.

>>42089966
>inverted hang rows
this exercise?

https://www.youtube.com/watch?v=tRb5LHKdWEQ

>>42089981
Yeah that one.

>>42089937
Found the answer - Chin Ups or Pull Ups seem to be enough for calisthenic gains

What's your reasoning for going calisthenics? I never got the rush from doing weightlifting that I get from bodyweight exercises. Passing the doorpost and doing some pushups, pullups, chinups, dips, whatever. Really makes me feel good. So it's easier to stay motivated, because weightlifting becomes a chore so fast. I do absolutely think there is potential in gymnast training as well, and that you could become way stronger than the average joe

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>>42090197
>What's your reasoning for going calisthenics?
weightlifting is boring, personally, the only 'improvement' is in weights, while with BW stuff you improve with more difficult variations
also for joint and tendon health

>>42090197
It's cheap, you can do it anywhere and it can translate into neat party tricks.

Also it's practical, problem oriented muscle conditioning, rather than "lift heavy shit" and "lift even heavier shit". Basically "function over form" applied to fitness.

>>42090197
I'm 6'2 and can dunk, but my wish is to improve upon my athletics abilities and being able to dunk with less effort/do interesting tricks while dunking. Won't go the weightlifting route (except adding some weight to pistols, dips , pull ups later on), because BW training is more convenient to me.

As you mentioned, it is also somewhat more fun than weightlifting, although that is probably debatable.

To add, I think body-weight training has translated into my vertical jump more than squatting with a barbell on my back.

https://www.youtube.com/watch?v=oG34oKR7Xhs&list=PL804B43E197B63E7B&index=3
This looks fun, anyone tried it?

I can't do anything to manage parallel bar dips without my sternum exploding within two weeks. What can I do to replace them?

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>>42090853
lean back more or https://www.youtube.com/watch?v=N5wHaD9JNpc

yoink

>>42090853
do ring dip negatives.

whatsup nogains general?

42092451
my dick

>>42090110
>>42089937


Don't listen to these two, too much pressing and not enough pulling will build an imbalance in the musculature. generally you want 2 pressing goals, and 2 pulling goals.

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>>42089966

If you shrugged properly on handstand and pullups you're traps would be huge.

>>42092638
>what is time under tension
>what are industrial quality steroids

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What bodyweight percentage would this be? It's Steven Legrendre from the US men's national gymnastics team

And how much of Olympic gymnasts training are done with bodyweight and with weight training?

>>42092652

Why do people believe gymnast would use steroids if their after connective tissue gains, not musculature gains.

>>42092621
>tfw making great progress at pushing but can't even do 10 consecutive pull-ups
I wish i would finally burn off all that fat...
Oh well, at least i have good reason to keep up my training

>>42092868

chin-up holds are a good option, try getting a minute hold. as well as inverted rows.

https://www.youtube.com/watch?v=OFxbmiI1ee8

>>42093039
I already do the inverted rows, but instead of chin up holds i do negative pull-ups. Should i switch or just try to incorporate both? I already have a couple of holds in my routine, so one more wouldn't hurt i guess...

>>42093097

Can you do your negative for a controlled 10 seconds down? If not do chin holds.

>>42093197
Thanks for the hint, i always do about 5 seconds down

>>42088503
Karen's home, boys.

>>42089957
Was just about to post this. My nigga dan jeong is stronk af but his dead lift video is a bit fishy.

>>42092665
Why do you care? If you want to be a gymnast just join a gymnastics team.

>>42092638
Not true

>>42092621
I'll try to incorporate those inverted rows then, thanks

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I've seen so many progressions to 1st pull-up - which is best for a /fat/ty? I'm down 37 pounds from 288 to 251, and I want to do pulls/chins but I'm too weak to get all this junk up in the air. I'm already doing negatives but I don't feel like I'm controlling the negative well enough to get any real benefit.

>>42093814
Rows and static holds are also a good way

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>>42087512

lol

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>>42093834
Thanks brah

>>42093551
what do you mean fishy? I haven't watched that video.

>>42094327
I saw it and it looked legit. He pulled 435 double overhand and 495 with a belt.

>>42093568
I don't, I'm just curious on what their training looks like

>>42093814
You should be able to do horizontal rows and push ups first, 250 lbs is a lot of weight to carry in a push up for an untrained person

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>>42094714
Thanks mayne

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>>42092784
Wew lad.

>>42095309

nigga you best give an explanation because now you got me curious.

Form check?

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Formu checku?

>>42095490
Looks like your lats and core are behind your front delts and triceps so you stick your stomach out while doing that.

>>42082555
I've been trying to figure out if there's a bodyweight exercise that can approximate the advantages of cable crossover flyes or a pec-deck. Regular push exercises all seem to become primarily triceps and shoulders at the apex... it leaves a lot of training off of the pecs.

>>42082555
this guy is natty right?

>>42095490
where do you live, must be a pretty cold place.

running is good comboed with calisthenics right?
like light long runs a few times a week, and sprints once or when doing legs

https://youtu.be/BIMcofS40Zc?t=48

Just saw this video, does it really make any difference if you do incline rows on rings with your legs straight or in a 90 degree position?

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>>42095403
Pretty much all Olympics-tier athletes are on some type of juice.
You think Yuri was natty in this pic?

>>42096646
>them nips
Fell for the bottled water meme

>>42095490
It's not good yet.
You most likely lack upper chest strength.
Do bulgarian dips. Be careful, though.

>>42096343
You engage core more that way. Also eliminates the possibility that you'd somehow help yourself out with legs.

>>42096656
Yeah, but he looked like a Greek god nonetheless.

>>42096679
>You engage core more that way. Also eliminates the possibility that you'd somehow help yourself out with legs.
With straight legs or 90 degrees? Because unless I'm a complete retard I assume horizontal rows are different from the rows he's doing with his legs at 90 degrees?

>>42095824
Wide push ups, hands out the side instead of forward, and pseudo planche push ups. Dips as well, just lean forward while doing them, and the wider grip the more pec work.
Pseudo Planche Push ups are your best option among what I've mentioned.

>>42096824
Well, this is the bodyweight general, so I assumed he meant something along the lines of "lehs straight or legs bent in knees at a 90 degree angle".
And no, I didn't click on the link, I'm very lazy.

>>42095793
>>42096034
>>42096672


I would rather keep working it till i get it right due to the law of specifictiy. Do you guys got any reference videos i can use?

>>42096646

But what specifically do you think they use ;))?

>>42095824
I've been doing those (PPPU, Weighted Dips) quite a while now.

I just got to use a cable crossover recently and realized that I never work the chest in that way (where you are squeezing inward, not just pushing outward or down).

>>42096845
meant to ref you in >>42097195

Anyone have one of those guides to achieve a forearm/handstand? The simpler the better.

>>42097195
In terms of regular presses your chest is still the prime mover, your triceps and delts shouldn't do all the work.
That said adding a squeezing component can be helpful and can be done by using gymnastic rings

Spartan Girls fuck ya

https://www.youtube.com/watch?v=Slnmp9ZNB7k

>>42097125
Bumping this question with this


https://m.youtube.com/watch?v=j-FG_c7kOqQ

>>42097134
Dunno, you should ask this in /fraud/.
However, we do know that Yuri likes to snort a line before hopping on the rings, so there's that.

>>42097125
Do bulgarian dips anyway, mate. They're great for upper chest.

>>42084163

I just neglect them or do them on deload weeks.

Every once in a while I'll use them to warm up or do a set to failure at the end of my workout.

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5'8" ~155 lbs
Just starting out with the reddit recommended routine and wondering whether I should be starting with bulking or cutting. I also run 30 minutes 3 times a week. Just not sure if my plan should be different since I'm just doing bodyweight training.

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>>42097125
https://www.youtube.com/watch?v=7ZC_j5wX8js
he does what you are doing at the very start during muscle up
>>42097835
cringed hard
>>42099327
chubby at that weight, I feel for you, senpai, I bulked to my goal weight (200) and now I am maintaining that for 3years

except from normal pushups, what other variations can you do them on knuckles?

>>42101687
pbar dips?

>>42101745
Straight bar dips are king

>>42102167
you can't do straight bar dips on knuckles, not with proper form, RIP elbows

Hello guys, could I get a form check on my handstand position?
It feels difficult but stable. I'm not too sure if my back and shoulders are right. I'm following C.S. handstand one, and I don't want to progress over this step until I'm positive that my form is ok.

https://www.youtube.com/watch?v=ZDktz3kSWTU

>>42102253
Is this the 30s wall handstand from C.S.? You are pushing yourself away from the wall... making it harder on yourself, which is good.
I've come across this tip, couldn't find the video of it, but maybe it can help you: When you push yourself away from the wall, push with your shoulders, push with your hands. Don't push away with your legs.
I think your form is solid.

>>42095490
are you learning japanese?

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I want to work on my bridge because it's required for tumbling. A lot of the progressions require you do raise your feet so you can fix your shoulder position and not worry about tight hip flexors but I can't even push-up into a bridge with raised legs.

I can do ring dips and head stand pushups against the wall so I didn't think I was that weak. Any ideas? I don't want to have to try and find a spotter every time I practice bridges because I have no friends.

>>42094327
>>42094626
I mean that's a pretty mad number for someone who doesn't actively train legs.

>>42099327
Mirin' traps.

>>42102253
looks pretty good, brah

1 question: have I been doing the wall HS wrong this whole time? I usually kick up, rather than walk up, so my back is facing the wall (opposite orientation as you)

two things I found on gymnasticbodies.com that have helped a lot: grab the floor and clench your ass

>>42092665
mostly bodyweight, some weighted assistance done on an individual basis

>>42103445

Yeah it's the 30s wall handstand. I naturally tend to come off the wall when I push the shoulders into full extension.

>>42103686
Mhmhmhm, I've followed the example in the HS one training of gymnasticbodies.com and they walked up the wall like that. I think it helps in getting into the balanced position in a more controlled way.

Thanks for the inputs.

>>42102253
can't see shit because you didn't record from the side.

>>42103604
do the bridge mobility from gymnasticbodies, link in ... next thread?

>>42103981
did you do the dislocates?

>>42103458


sim

>>42088265
where can I find a good online guide to show me how these excersises are properly done?

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>>42104915
online guide costs moneh (something like 300$+)
there is a torrent with PDF that has videos in it, though

>>42104452
I googled it and this is what it said on their page.
>Rather than just throwing caution to the wind and letting you struggle your way into a bad bridge position (like many inexperienced trainers do), the standard here at GB is to elevate your feet. What this does is allow for the bulk of the stretch to be felt exactly where it needs to be: in the upper back and shoulders, not the lower back. With your feet elevated, you can concentrate on straightening your arms and legs, holding the position, and breathing.

Time to work on bridge push-ups I guess.

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>>42104958
I mean, there's a torrent with bridge progression

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what exercises I should do to get my hamstring and lower back stronger without gym equipment?

>>42104904
I don't understand sim, man.

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>>42105268
running for hammies, SL progression from Foundation for back

>>42103981
>I think it helps in getting into the balanced position in a more controlled way
if that's the reason, I don't have too much to worry about. my ascent has gotten steadily more controlled over time

some of the guys I see raise themselves very slowly, almost like they're lifting up from a planche

those guys are really strong

What mode am I? What do?

>>42105292
what? that's retarded.
The hamstring curls in the SLS iM will develop hamstrings, not 'running' (which is a shit generic prescription)

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>>42105319

>>42105319
>>42105332
Otter. Nothing if you want to stay that way. Lift heavier weights if you don't.

>>42105292
>>42105325
glute ham raises and bridges will be enough to get my lower back relatively strong?

>>42105363
I just ride bmx. Anything you suggest so I can still have energy to ride?

>>42103629
I think he was able to do it mainly because he has a very strong core. Its not extremely hard to pull 400 off the ground using your hips, for most people the core is the limiting factor.

>>42105373
SL progressions will have more direct back work, but working through all the SLS progressions will end with a 45 lb back extension which is pretty strong

I'm going to focus on my overhead press for a couple months, do you guys think that daily push ups (starting with 5x10 and going from there) will at least maintain my chest development?

Add push ups in as an additional workout. Leave your off days as off days. If you are experiencing doms what can help is doing small sets of push ups on your off day. Such as 2x10 concentrating on pump. What you want is to be able to increase your ohp weight. Push ups daily won't help you maintain anything other than certain amounts of fatigue.

>>42104500

Yep. I'm pretty good at them.

Thankfully I got good shoulder mobility due to my weightlifting history.

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>>42105859
no, if you can do 5x10 either do dips leaning forward or archer push ups

What's your opinion on doing explosive pushups (with clapping) with 10 kg of weight on the back?

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>>42106654
s'okay

>>42106784
fuck I want to face fuck her so badly

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>>42106827
there are far prettier ones

>>42106393
Is that gonna be too much if I'm doing them every single day? I don't want it to impede to much on the rest of my pressing,just maintain my pecs

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>>42107003
every single day for maintenance? you must be joking, can you even do dips/archer push ups?

What's the best way to get over the hump of being able to hold hand stands in that 20 seconds range.

>>42107208
Yes motherfucker I can do dips and archer pushups, I'm just not well versed in bodyweight movements so I'm asking a question, quit being a cunt and just answer me.

https://www.instagram.com/p/BBlIvxSnk5J/?tagged=rtodips

https://www.instagram.com/p/9v0cftjtmm/?tagged=rtodips


is this good rto form?

How often do you people work out per week? I'm doing Reddits recommended routine every other day and I'm only at incline rows/incline pushups/step-ups/one foot supported L sit, but I'm wondering where I can start increasing the amount of times I train a week

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>>42106232
How narrow did you go?
Check out this video at 3;52, for about 1 minute.
I did the dislocates pretty wide like the guys who did 12-14 in the video. I decided to not waste my time with dislocates and moved on to the 30s Wall HS. What do you think?

>>42107362
this video
https://www.youtube.com/watch?v=vqHjDtAXnv8

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>>42107323
I did
>>42107208
>every single day for maintenance? you must be joking
>>42107338
ABxABxx

>>42107362
mhmhmh, looking at the video I'd say I do them at about 10 provided my pecs are not sore; 12-14 if they're sore.

However I'm 188cm (6'2") if these guys are shorter I might as well be doing 14-16. It's hard to say.

>>42107323
What do you mean? Focus on the OHP and not train chest at all?!
Think of it like this. If you could bench 100 kilos and you wanted to focus on the OHP, so you decided to tone the benching down. So let's say you did 60 kilos bench press, You wouldn't maintain your 100 kilos bench press with a 60 kilos one, even if you did it daily.

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For >>41942378

Found these at 5 and below, will come back and tell everyone how they are

>>42107493
I know my bench will suffer, but I'm just looking for ways to slow the regression as much as possible without it being detrimental to my overhead press training. Once my OHP focus is done (which should only be a maximum of 2 months) I'll be back to benching again.

bu

>>42107746

You probably want to do more strength oriented push-ups variations twice a week more than doing normal push-ups every day.
If you have it downloaded give a watch to the HBP progression in foundation one. It has a lot of very interesting elements that focus the chest in a strength oriented way.

/fit/, best exercises for lower back and rear delts in your experiences?

>>42109364
deadlifts and rear flys

>>42109364

facepulls

>>42105308

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>>42082555
Throws in the ransom squat scene so we are to think he doesn't skip leg day.

Hey, /BWG/,

What would be the effect of splitting a one hour workout into three workout done three times throughout the day?

>>42112255
You would three times a day for 20mins instead of once for an hour?

>>42112293
Yes, but would that make it more difficult for the body to recover?

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>>42112352
if you do the same shit each time, I suppose so?

>>42112377
Not all the time. I mean I do different exercises throughout the week.

I was wondering about this because they say you shouldn't exceed one hour worth of workout in a day, but there's nothing mentioned about exercising for , say, 20 minutes in the morning and 40 minutes in the evening.

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>>42112463
>they say you shouldn't exceed one hour worth of workout in a day

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>>42112463
>they say you shouldn't exceed one hour worth of workout in a day

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so /bwg/...

>are bw exercises you primary method of exercising?
>are bw exercises supplementary to lifting/machines/etc for you?
>do you only use bw exercises for active rest?
>have there been any bw exercises that have surprised you in terms of muscle groups worked and intensity?

>>42112674
1.yes
2.more like the other way around
3.why the fuck would i? this isint crossfit
4.RTO dips

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>>42112674
>50/50?
>no
>wat
>I have not been surprised my human anatomy and physics and leverage etc, I was surprised to find out rows worked lats as well as traps, thought it was mainly a trap exercise

>>42112674
>are bw exercises you primary method of exercising?
Yes
>are bw exercises supplementary to lifting/machines/etc for you?
No
>do you only use bw exercises for active rest?
Thats stupid
>have there been any bw exercises that have surprised you in terms of muscle groups worked and intensity?
Not that I know of

>>42113042
How are your gains coming along bro? Should I supplement with a weight belt for dips and pull ups?

>>42113063
They are coming good and weight belt is really good imo. Pull ups and dips are all I add weight for.

That guy and everyone that's been posted is weak-sauce compared to Zoran, Pumba, Simonster, Grzegorz, Denton Conteh, and many more. Here is a video of pumba

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

>>42113257

RIP connective tissue, bet that twink can't press 200kg tho.

https://www.instagram.com/p/BWaB3SlhMxl/?taken-by=88erikk&hl=en

>>42113257
couldn't watch for more than 10seconds, the amount of autism in video editing...

>>42083769
I mean he obviously did some barbell work, though his squat was shit.

Anyone else doing door pull ups (gripping the top of the door) in Autumn and Winter?

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I can't keep my grip for the whole workout, especially towards the end. What did you do to make these hurt less? I tried sandpapering, but it's only cosmetic, still hurts, even more now that the bars are HOT. Are gloves my only option?


I can grip the bar in a way that doesn't hurt as much and these shits don't form on my palms, but this kind of grip is weaker and I've been given the advice to always grip hard regardless of the difficulty of the exercise.

>>42113741

Those are in a very bad situations. At this point I doubt you can avoid ripping, that's probably why they hurt.
Even with gloves they'll eventually rip.

You need to sandpaper in the early stages when they're still not a gigantic mess of dead skin.

What you can do now is moisturize and make the ripping as painless as possible. You could try taking the callus away with a razor blade but it's always dangerous.

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>>42113741
were you doing crossfit 'pull ups'? learn proper grip first

>>42113608
I don't follow. Why would you do door pullups in those seasons? Anyways I live in America where houses are made of cardboard including most doors.

>>42113962
people get calluses from pullups. you'd know if you did them

>>42114479
people get calluses from wrong bar grip, you'd know that if you actually looked into it

>>42113741
just pick them off in the shower when the skin softens

>>42114508
lmao what

>>42114508

No, proper false grip on straight bar (in other words having the palm over the bar) leads to calluses.

The gay no calluses grip done with only the fingers is only for faggots.

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42114597
>preventing injuries gets you labeled as faggot

>>42114643

There's the proper way to prevent injuries and the faggot way.
Proper care of calluses through frequent moisturizing, sanding and such will keep them in check.

>>42114464
It get's cold in Northern Europe during those seasons, so doing pull ups outside becomes uncomfortable at best. On the other hand, doing door pull ups provides extra resistance through your legs (knees mainly) sliding on the door on your way up.

I meant gets

Hey, /BWG/,

What are some good abdominal exercises?
I know sit ups and leg raises raising both legs are bad for the back.

>drink more water
>it makes me more thirsty
>take creatine
>it makes me more angry
wtf is going on

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>>42115287
L-sits, or pull ups while in L-sit position. If you can't do L-sits, you can look into Manna or FL progression.
Pic related if also good (she is using bad form, though)
>>42115330
>take creatine
well there's your problem, anon

>>42107746
Do dips instead.

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>>42112463
>

>>42115376
Are dynamic plank variations any good for abs?

>>42115376
What is wrong about her form?
Sure she reaches pretty high but her body seems hollow, so shouldn't this be OK as a progression step towards a perfect HBH?

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>>42116122
her head is too forward and yes the hands are too high
>>42115707
sure, unless they are too easy (5x60s you movie on to more difficult variation)

>>42116122
Her form is good.

>>42116301
Alrighty, thanks

sup bros

i mostly just lift weights and do active hobbies, not really in love with calisthenics or bodyweight in general but the tricks are pretty cool

I can do ring muscle ups, bar muscle ups, one arm pushups with a wide foot base, archer pullups, L sit, a couple others I'm forgetting.

I'm thinking about trying to learn a handstand next but I'm already using my shoulders so often for lifting- I dont really want to overuse them. Any suggestions of what to work towards next?

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>>42117091
well, you have FL, SL, sPL, Manna, take your pick, though pretty much all of them use shoulders in one way or another

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Is this good form looks like?

bumo

bumm

have you gotten anyone into a body weight routine? did they end up sticking with it?

>>42117484
if youre just going for an rto dip, that's better than good form. increasing lean increases the difficulty.

>>42109025
What's HBP?

>>42120583
hollow back press, like a handstand pushup into a bent arm planche.
he means the hbp progression from this >>42088265 chart

>>42119300
A few friends IRL but they were already working out before

is it ok if i do half more pull ups than rows?

>>42122043
no, you will die

>>42083780
Grease the Groove and hypertrophy don't even live in the same county, friend.