/bwg/ - BodyWeight General

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>>42193079
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

Story time
>see hot xfit chick doing "gymnastics"
>ask how many strict muscle ups she can do
>only 1
>give unsolicited advice
>get a egotistical response
>never again


Also

>ask xfit coach if he teaches strict musclesups first before kipping
>says kipping is a pre-req to strict
>inform him strict pull-ups and dips would be a better pre-req since they actually build strength and work the same movement pattern as strict musclesups if taught properly
>says im and idiot and he has 10+ years of training gymnstics
>mkay


My thought process is if you can do 5 strict muscle-ups, the amount of kipping muscle-ups you can do with the increased work capacity will only be greater, but whatever.

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>>42193161
just read this in xshit thread,but yea, you need to learn single bar dips and pull ups before doing mups, fuck kipping in general

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>>42193196

Guess i just gotta get stonger than these hoes.

If I do parallel bar dips and my sternum cartilage asplodes does that mean I need to build more muscle strength or my bone structure is just shitty? Hearing mixed opinions.

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>>42193232
HOW do you lose grip doing that shit?

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>>42193253
you need to LEAN BACKWARDS more or do single bar dips
https://www.youtube.com/watch?v=y80Nr-mv-jA

>>42193254

how do you not?

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Is this bwg approved form?

https://www.youtube.com/watch?v=dK0vXRNZHUc


(;;;;

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>>42193343
what kind of weakling can't hold onto 225lbs while he can pistol squat that?
>>42193365
not approved by me, dips are wrong angle to judge form, either from front or back, chin ups looked like he kipped at the start, but in any case, not doing shit for reps and just for 'ego max' is retarded. just my opinion

>>42193397

nigga you try a 225lb pistol.

>>42193397
>shitting on these thing when you don't even do pullups, dips, or pistols
okay

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42193457
I believe he is not a nigger, good sir, no need to make this racist

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>>42193478
already do dips, friendo, I prefer rows+curls instead of pull ups, and fuck my legs are huge (4u) already, I just work on their stamina

Honest question. No bait. Is it really a thing to perform whatever feet you're doing at the time to a certain part of a song? It's always seemed odd to me. Only being able to work out while music is playing or similar seems dumb.

is Chris Heria the antichrist?

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Post cringe ?

>>42193560
Ummm what? Like going all
Out when the drop hits ? Or what?

>>42193591
he's the aesthetics christ

l

K

Op banned. RIP /bwg/ this week.

>>42193079
I'm glad these threads are a thing now. Back in the day /fit/ used to make fun of freeweights.

>>42195408
Banned ? What?

>>42195507
I mean we still
Get made fun of, I think it's now since the information is mkre vast on the subject, a lot more people can read up on it.

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>>42193161
You are right about the point. The approach is a bit off.
>give unsolicited advice
there's your problem. Nobody likes being told what to do, even if it's the right thing. People like to be in control. You have to make it seem like they come up with the decision and it's not you forcing it on them. Forcing it means being direct, which is usually a good trait. In this case,however, you are being direct about that xfit chick doing something wrong, you are being direct about a negative trait of a person. What do you think people prefer to hear? Constructive criticism or compliments?

inb4 I just gave you unsolicited advice

>>42193253
You mean it hurts when you press on your sternum? If it's that it will go away.

>>42193457
Karen can be silly sometimes, mate.

>>42196202

Nani?

would doing hanging leg raises aswell as l-sits be redundant ? they seem to target similar muscles

>>42197763
yeah L-sits are more advanced

>>42193560
Was going for 1rm weighted chins yesterday, only 20kg (I know) but I tried it once and failed. Rested 5 mins then waited for a really hype part of a song, let a huge scream and up I went.

Someone posted a form check video in the last general that was horizontal rows with their knees fully tucked.
What's the movement called and is it possible to do with the handles on a dip station?

>>42199162
tuck front lever row
ye

>>42199910
Cool, thanks.
Is this the best exercise to hit rear delts?

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>only got doms on my left obliques after doing oblique work for the first time
what did my body mean by this?

Will i gain mass on my legs if i do weighted pistols and ghr? I don't want mass.

>>42200464
>I don't want mass.
why tho? it's not like you will become ronnie by doing some squats

>>42200075
I only get doms in my chest and front delt. everywhere else got them the first time I worked them heavy, but now they don't get sore

>>42200464
If you dont want mass on your legs your gonna become one of those guys people take pictures of and laugh

>>42200524
no I'm not complaining about getting DOMS in general, I'm just saying that I only got DOMS on the one side of my obliques and the right side feels fine even tho I worked both of them hard

>>42200499

My legs are naturally big, and i got up to a lmao 450 DL, and a 345 high bar squat. Ive stoped lifting as often, and with less intensity in hopes my legs will get smaller which they seem to be doing. But i kinda now want to get a heavy ass pistol squat, and GHR.

>>42200583
Either muscle imbalance or better form when doing your left side.

>>42200584
Unless you're eating a caloric surplus I doubt you would add much mass.

>>42193083
I'm sorry for bothering but what do Fl, sPL, HBP, RC, MN, SL and SLS stand for?

>>42201638
I don't do foundation but they're probably

front lever, straddle planche, hollow back press, rope climb, manna, side lever, single leg squat

>>42201638
Front Lever https://www.youtube.com/watch?v=6iNyWgn2PQI
Straddle Planche
Hollow Back Press https://www.youtube.com/watch?v=hQ7oH5v7i88
Rope Climb
Manna https://www.youtube.com/watch?v=rX4zPm95dAY
Side Lever
Single Leg Squat

>>42201874
>>42201922
Thanks for the help, appreciate it!

Good thread. Interested in gymnastics does anyone have good advice for doing ring dips. I can do weighted dips no problem but can't even hold myself up for more than 5 seconds on rings. Help me achieve my first ring dip.

>>42201956
just keep practising your support hold basically.

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Pic on the left shows arm position on Half L sit.
In front of the torso (green) - no activation in the triceps
At the front end of the torso (blue) - moderate activation in the triceps
At the back end of the torso (red) - really hard on the triceps

So what's the proper form for this shit? I held it in the (red) position for 10 sec and then go to (blue) for 10 seconds and so on for 60 seconds. Not sure if that's allowed, though.


Also how do you make GIFs? Tried online converter but files came out to large. Need some formu chekku on some exercises