/bwg/ - BodyWeight General

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>>42250719
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

>>42250719
We missed you Karen

>>42251090
Was about to post this. Also, not feeling rows in my back at all. What do?

harro

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>>42251223
where you want to feel them? weight too low or improper form
>>42251469
horrou

>>42251492
Uh, my upper back and lats? Also I'm doing tuck fl rows.

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>>42251503
and hows your form? what rep ranges? increase difficulty

I talked to that crossfit girl again, and apparently her coach is married to some ex all american gymnast of some shit.

started dating this 4'10" gymnast girl

holy fuck she's so strong for her size

is this what BWG can do?

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>>42251564
it's what physical training can do

>>42251527
Form is good as far as I can tell. 3 sets of 6-8 depending on how I feel.

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>>42251641
> depending on how I feel

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im new to /bwg/ is this an okay thing to follow

>>42255370
Goals

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Just wrote my program for planche progression.

>HTH are high tuck planche holds
>Straddle lifts are what they sound like. You go from a straddle lean into a straddle planche for a second
>Planche leans are what they sound like

>Planche bar holds are where you lie on a flat bench and hold the loaded barbell in the planche position (Currently doing 100lbs at 170lbs BW)
>PPPU are psuedo planche push ups. Done on yoga blocks with weight vest for extra ROM
>TPPU are tuck planche push ups. Done on dip bars for more ROM

I'm using band-assisted planche lean into full planches, straddle planche hold time, and planche bar holds as my metrics of measuring progress.


Does anyone here with a full planche have anything to recommend?

Can you use resistance bands to make push ups from the ground easier as opposed to doing incline pushups in the push up progression? I've found a new outdoor gym that I go to but the only good spot to do incline pushups on are slightly too low for my current level so I have to cheat my way through them to hit 3x5 reps.

>>42255554
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

>>42255754
You'd have to wrap them around your torso.


Honestly, you can do incline push-ups anywhere. Buy some yoga blocks and use those. You could even use a chain that's up against a wall.

>>42255846
Can I do them on my rings? It'd probably be more difficult when starting out but I assume it will be more beneficial for me in the long run since I improve my stability in the rings as well?

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>>42255554

no

>>42255958
Yeah - you could, and yes they would.

You can do them on anything. You're limited by your creativity.


A few years ago I did my dips and handstand work between chairs instead of bars or paralletes

>>42255667

Seems a little excessive, i get you want the planche but sometimes less= more. Try focusing on one main planche movement, and maybe two accessorys,

>>42256022
I'm not doing too much volume or intensity on these exercises with the exception of bar holds (only 10 reps), late game straddle lifts (I'll be working towards sets of 30), and weighted PPPU.

The high tuck holds, are 10 reps in a day. The leans last less than a few seconds and I only do 15 in a day.

I've tried a more simplistic program before and didn't see good results.

If I'm not seeing progress on my leans in a month I'll reduce to just 4 exercises instead of 6.

I agree that a simplistic approach works best. That's how I got the best results on one arm chin ups and advanced OHP, but it didn't work for me with planche. I figured it was because I didn't include connective tissue/volume work and I was only doing intensity work (hence the small intervals of volume).

I'm also doing these sets with lots of rest in between (as much as 2 hours between sets). Treating it like greasing the groove.

What was your time period for getting the planche?

>>42256162


Im just telling you from a logical stand point its best to do it like i said, more so in a set up like this.

1. main static hold
2.bent arm press
3. weight mimicked variation
either static or dynamic


This is whats been working best for my training.^


You can still apply the groose the groove principal to this, but hey lets us know how it goes.
psh me getting a planche? Fuck maybe if i drop 50 pounds.

>tfw 215

>>42255813
upvoted

>>42256412
Like I said, I'll try this for a month and if I see no progress I'll try that.

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I don't have rings, but I do have a power tower with dip handles that should allow me to do these.
Problem is I can't seem to get in position, any advice?
Also, am I right in thinking rows are the best bw exercise to hit rear delts?
Mine are lagging a little.

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>>42257350
if you lack balance you can try to touch the wall a little with your feet, or the frame of your tower, depending on how the handles are positioned

Hi guys, can I do bodyweight exercises in the morning and strong lifts in the evening like barbell rows and deadlifts ? Or Is it better to do them the next day?

What's the concensus on resting between sets (talking about foundation one). Book says take the time to do the iM and then jump into the next set, but a couple of weeks ago I read here that I should take 3-5 minutes rest for every set.
Also, any idea what's up with wordpress? I'm trying to check SStretching but when I click it asks me to create a new site or some shit

>>42257573
I currently do them with my feet on the back of a chair.
I've been able to get in the position a couple of times, but I can't tell what I'm doing different when it works.

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>>42257624
what kind of shit are you injecting for recovery? just run your cycle and do lifts in morning and evening, fuck bw
>>42257634
Foundation is 'gymnasts strength training' and gymnasts need stamina, so it is built around that, but I found it hard down the line since my stamina was lacking, so resting 3-5mins like with lifting is optimal for strength gains
yea looks like SStretching is RIP, gonna remove from OP
>>42257728
perhaps hand position related to your hips?

So OP, or anyone really into this calisthenics BWF stuff:

Should I pick up those foundation series books and start from there? Or should I follow the /r/bodyweightfitness Rec routine? Total noob to bodyweight.

>>42258292
>perhaps hand position related to your hips?
I just tried getting into it a couple times and I think it's that I have to be more inverted than horizontal.
I did figure out a way to use the frame to brace my feet though, so I can do them with full body weight at least.
It also gives me an option to do rows completely upside down.

>>42258507
>>42258507
I started with Convict Conditioning, ignore the cringey prison title, and adjusted it a little to work for me.
It's given me a good strength base and now I'm mixing in the gymnastic stuff.

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>>42258507
well, faggots accuse me of shilling foundation, but I picked it over other routines and I'm sticking with it, started march of 2015, got unrelated injuries that took me off working out for 6 months and then some shit like flu and what not, but I'm getting there (I'm 32 now) so yea, I could do 3 push ups with elbows flaring, started at the bottom with inclined push ups, doing P-bar dips now (skipped bench dips) I know the program works so I recommend it, if someone else did another program they are free to recommend from their experience. It may not be ideal if you seek pure strength, but my goal is SPL, FL, HBP and Manna as I find them cool as fuck and Foundation progression works, I experienced it myself, albeit slow it will get you there eventually.
>>42258515
you will hit different parts of traps, depending on your hand and back angle

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>>42258292
Thanks for the reply mate.
>resting 3-5mins like with lifting is optimal for strength gains
that's pretty much what I've ended up doing as well. I've been following the program for a full month now, and pretty much every set has felt like going to failure, so I couldn't imagine going at it again straight away. I did skip ahead for most exercises though, either starting at week 5 or 9.
Also, regarding SStretching I looked around and found pic related, along with some other stuff here
https://www.reddit.com/r/Fitness/comments/1dmd8t/printer_friendly_version_of_phraktures_starting/
>inb4 r*ddit

>>42251655
>Performance cannot vary day to day
Fuckwit

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>>42257634
I guess you start now so here is my experience with foundation.
I tried to stick with the no rest thing, but it's fucking impossible.
I don't even follow the Mastery tables anymore. Every time I go until failure or until i reach the mastery.
Deload weeks are great so I kept them in my program.
Pic is my progress for 6 months. HS is not in pic - I am at HS PE11 - 1-3 inch of the wall HS. Telling you all this shit to make the point that you don't need to follow foundation strictly to make progress. I tried doing it strictly at the beginning. But thank god some anons convinced me that doing so was retarded.
Some other anon left these (you can find them in the first reply )

>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

They are basically the better version of the iM. So you don't do iM, and do these instead. (They are also much better than SStretching)

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>>42258507
Foundation is 4 times better.

>>42259173

mehhh

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>>42259225
sheep

>>42259301
nice webm can i save it?

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Update, is it looking betteR?

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decent 14 second hs?

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is this technically a 250lb chin-up?

35+ 215 fatass self?

>>42259993
Sick that

>>42260096

>>42259935
better than I can currently do :)

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>>42260318

You're training rtos too?


>two weeks ago

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Posting accessory

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>>42260894

>>42260970
can you not maintain straight arms?

>>42261087

It's supposed to be a bent arm press, what are you getting at?

>>42261115
im not getting at anything, i was just curious since you named it planche bench but had bent arms

>>42261157

What would planche bench be?

>>42261245
no idea? id assume like a straight arm movement since thats what a planche is... again, just going off what you named the file

>>42261373

Ohhhhh i got you senpai, i guess ill call it a planche bent press?

So since someone mentioned Convict Conditioning, is it actually a good system to follow or is it just a meme?

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>>42261451

too much pressing, not real progression, and just no, please don't/

>>42261572
I don't, I'm already doing the Reddit routine, it just feels like the target for sets and reps in CC are completely whack

>>42261586

yup pretty much

>>42261572
Is that Eric's wife in the background? She looks way younger than the girl he posed with on instagram

>>42262139

post it

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>>42250719
Explosive chin ups

>>42262730
Ayeeee, hows your hiefesto?

>>42262968
Never did one in my life

>>42262504
Brave girl

>>42263253
how so?


>>42262968
how are your slow muscle-ups
?

Hit a 720 fakie no scope on bar today

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42258669
>doing something wrong outside of training that your training suffers
>>42259301
I would help that sheep be happy eryday :3
>>42259935
negative looks great
>>42260040
you don't count your fucking bw, just like they don't count bw for squats

>>42261245
>>42261373

I do planche bench. I'll have a pic in the morning. It's a straight arm hold. You start from perpendicular and lower it. Keeping scapula protracted is the hardest part.

I do 100lbs for 20seconds at 170lbs BW

>>42263794

So basically some 100lb twink can do a 100lb pull-up means he is stronger than me? even tho i got 50lbs on him?

>>42263838
for his weight he would be a monster

>>42263838
theres a reason you're only doing a 35lbs weighted chin and not a 200lbs one lmao

>>42263818

thoughts on my form?

>>42263931

i weigh 200lbs already?


>>42263855


but at my weight doing 100lb chin-ups is a joke?

>>42263855
>>42263931


There is a reason you see so little small people doing 3xbw deadlifts, and why you see even less people who weigh 190+ doing bw training.

zzzzzzzzzz

>>42263838
For most normal weight ranges +30lb is +30lb give or take maybe 5lb. Check symmetricstrength for a rough estimate of how difficult it is to add weight at different bw.

>>42264121
3xbw deadlift is easier at low bodyweight. Idk what you're trying to say. The only person to ever deadlift 5xbw weighed 60kg in competition form.

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>>42263980
you're mistaking being a special snowflake with being fat

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>>42264121
A healthy male should weigh at least 200lbs, desu

>>42264268
No it fucking isnt, a 60kg guy lifting three times his bodyweight is strong. A 90kg lifting 3 times his bodyweight is strong.

Get over it, you are just fat, and you arent as strong as you think you are. You are just bigger (fat) so you think you are strong and your fragile little ego cant take it.

30lb added weight to your chin up isnt bad, you arent weak by normie standards, but its not impressive and you arent strong.

>>42264676
>the man who said this has a beer gut, drinks a lot, eats red meat and will probs die of CV problems, if he doesnt already have cv problems

>>42263838

Your not that fat and shit like this is why /fit/ is unhealthy.

Your doing good and no I dont think the twink would really be stronger, although for his weight he would be.

Fit holds people to unrealistic standards despite claiming its for really all about health.

Your not a special snowflake but you should be proud of your accomplishment, idk why people have to get mad and try and take that away.

>>42264676
>under 200lbs
>male
pick one

42264775
at least 200lbs is not under 200lbs
>made me reply

>>42264767
because he is crying about it and cant handle the fact a lighter guy would be stronger then him lb for lb.

waaah a lighter guy can add more weight to his movements b-b-b-but im 200lbs...and yeah he dont look fat, but watch him take his top off and look soft. 30lb to a chin up is not strong.

>>42264812
>>42264785
Looks like you're under 200lbs

>>42264826
excellent refute weak fatty

>muh 30lbs added to an underhand pullup

LMAOing at your life desu

>>42264812

Man how it he crying about it at all?

Yeah pound for pound he would be but he wasn't saying that. He is stronger than the lighter guy.

And being said why do you feel the need to take him down a notch?

Like there's all this anti fat sentiment on this board but then once those people hit the gym there's a ton of people who go on to bitch about how it's not good enough...

I mean sure if someone is blatantly bragging unjustly then tell them, but we should be bringing each other up rather than shooting people down

>>42264852
Excellent refute, twink

>muh relative strength

>>42264852


That's a lot to say from behind a keyboard. Post a pic if your so confidant, not that it really matters how you look. Your kinda ugly on the Inside

I have a question about stretching.
My goal is to be able to do a split, so I am planning to stretch everyday until I can do it. However, my tendons feel tired. Is it a good or bad thing? Is there such a thing as over-training (like for muscle building)?

>>42264915
From someone that can do a split, by all means go ahead stretch every day, but if something is hurting you should prob stop and rest.

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>>42264973
Pic related

>>42264855
read the thrad...someone said a 60kg guy pulling up with a 20kg plate on him is obviously stronger than a 90kg guy pulling up with 30lbs....this is fucking obvious, but because you all have body image issues you cant take it...he carried on posting about it for ages despite having the above fact stated.

im not putting him down for his work and that, just his ego.

>>42264863
>if you arent fat and shit at cardio you are a twink
nah fatty. Also stop using it as an excuse, your "muscles" are bigger then you should be able to pull up some weight, if you really are strong.

protip - if you cant then you arent as muscular as you think

>>42264881
stp being such a fairy, im not putting the guy down for his work, but stating him not being able to wrap his head around the fact that a lighter guy can be stronger than him.

jesus christ.

>60kg pulling up with an extra 20kg is stronger than a heavier guy pulling up less amount. The bigger guy pulling up 22.5kg is stronger than the lighter guy...it works both ways

>>42265006
Keep talking to me like that im gonna have to keep you in my twink stable for another week

>>42265023
lmao, i think i was just a bit cranky...i honestly didnt mean to come across as an asshole...i just got triggered, was in a bad mood from yday. Im sorry mate

>>42265023
hey everyone, get a load of fatty

>b-but doing a chinup at my weight is an accomplishment

>>42265044

Thanks man, not the guy but feels deserved. I mean we're all trying here.

Was just talking to my buddy about how /fit/ takes a subconscious toll on esteem and general mental health and I think it's because of people shittalking in a serious way and general putting people down, if they don't meet unrealistic requirements that the general population really doesn't think about.

I mean if this guy walks away feeling worse than before now he's having a shit day....

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>>42265006
actually this shit started when I said that the fat ass shouldn't count his bodyweight in a bodyweight movement with added weight
this is his original post
>>42260040
>is this technically a 250lb chin-up?
>35+ 215 fatass self?
>>42264915
By all means, do what you want, in the stretching series they recommend doing the stretching once a week.

>>42265140
stop fat shaming. let him count the extra weight since he worked so hard to eat all that extra mass

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>>42265157
thanks for the luls

Whats the dip progression, im currently at 10x5 idk if i should go for 15x5 or do advanced variations?

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>>42265189
dip is pushing your whole bodyweight, so you are done with intensity, triceps wise, you could add weight at this point, though rep wise, it's 5x15 when you should move on
if you need something harder, either single bar dips or russian dips
https://www.youtube.com/watch?v=-J-1yLnvJLI

>>42264682
You're a retard and you're not replying to the guy you think you are. The WR deadlift is 500kg @ ~186kg bw done equipped. The all time WR deadlift for 60kg and 56kg are set by lamar gant and both are over 5x bw. Check symmetricstrength or IPF grading before you spout bullshit. It's way easier for a 66kg athlete to pull 200kg in competition than it is for a 120kg athlete to pull 360kg. The -66kg world record is 285kg while the -120kg record is 372.

>>42265428
you are missing the entire point.

Also what is your proof its easier for a lighter guy to pull the same relative weight as the heavier guy?

>>42265442
>post proof

Post in /plg/ and get laughed at. Post anywhere where people lift weights and get laughed at. Talk to people who create athlete strength standards for powerlifting federations and you'll get laughed at. It's common knowledge and you can easily observe it in any athlete ever. Relative strength on barbell lifts always decreases as bodyweight increases. If you gain 10lbs and your deadlift increases by 30lb you're now a better lifter than you were before. I already gave you so many fucking examples. How can you get better proof than real world PL federation strength standards and world records? Considering IPF grading is the only requirement for qualifying for worlds, you'd expect there to be a high level of integrity, no? Do you also not believe in the wilks formula?

Anyone have tips on overcoming blood rushes to the head.
Trying to work up to a handstand but can't hold it against a wall for more than a few seconds.

Are bands useful for getting to muscle up? I can do 20 pullups, or around 10 with +15kg, can do dips for days, best was +25kg for 8 but muscle ups just seem impossible

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>>42265531
for muscle ups, try doing negatives for transition

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>>42265495
I think you got lost in commends, the original claim was that a lighter guy lifting MORE than a fatass, is stronger than a fatass, this was the fatass >>42263838 he claimed that a 'twink' doing +100lbs pull ups is weaker than the fatass himself doing +35lbs pull ups

>>42265495
Not that guy, but I've briefly looked at the argument and you seem to unironically claim that bw has no effect on strength when doing pullups? Unlike deadlift and bench presses etc the whole point of the pullup is to lift the whole body weight. Thus, 100kg man capable of 10 pullups is much stronger than 60 kg man doing 10 pullups.

>>42265566
No friend, BW has a surprisingly small effect on the amount of weight you can add to a pull up, but reps matter. A 200lb dude who can do 10 pull ups can add more weight than a 130lb dude who can do 10 pull ups. I'm not sure how you got the idea that I was claiming pull ups are a barbell lift or that reps = weight.

>>42265563
I wasn't really discussing pull ups because they get a bit more complicated. At very low bodyweight (sub 100lbs) it's significantly harder to add 35lbs than around average (~160-180lbs) bodyweight, but it's also somewhat harder to add 35lbs once you're a fat ass fatass at around 220+ (super rough numbers). I was just addressing the dude's deadlift comment since it was particularly retarded. 3xbw deadlift is barely state level competitive at -66kg when lifting raw, but it would literally btfo the current all time world record if one of the fat ass strongmen competitors could pull it off.

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>>42265614
but that was the exact original topic, pull ups and counting your BW for weighted ones, I compared it how people don't count BW for squats

>>42265662
It's still incorrect, but not as stupid as the deadlift comment. A 160lb male squatting 405 is a much better lifter than a 220lb male squatting 405, but a 220lb male doing a chin 1rm with +35lbs is typically slightly better at chins than a 160lb male a chin 1rm with +35lbs.

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Lol what kind of shit show did I start? I just wanted to make a point that lighter people surprisingly can do more pull-ups than a heavier guy. I'm sure most you would agree on this but if I bring weight into the equation it become a whole other deal.


I mainly wanted to trigger Karen, I am in no way saying lmao (35)lbs is impressive and I understand I can stand to lose some weight.

>>42264915
Sommers said it's best to do the Front Split, Middle Split and the Thoracic Bridge stretches ones a week. About doing them more than the recommended times, he said it will actually slow your progress. (yeah there is overtraining in stretching)
>You have to be patiently impatient

>>42265943
So

1x active stretching session
1x passive stretching
1x weighted mobility

>>42265531
It's normal. It will take about a week for the vasomotor center in your brain to adapt. After that you will stop getting it.

I think if you want to speed up the process you can do more volume and easier exercises like pike push ups or just hold it in the pike push up position. But that's only if you have trouble holding HS for 10 sec at least.

>>42265943
>once a week*

>>42265961
Idk about that. I just do his shit which has them all combined in a single session, starting with active stretching, after that going into passive and there isn't really weighted mobility except for 2-3 exercises out of the 70 different stretches. Btw Sommers was talking exclusively about his own program. Maybe it won't be harmful if you are doing a different kind of stretching routine.

>>42261245
>>42261373
Didn't have time to take a picture this morning. Will do it tonight.

>>42263980
Your form is fine, and I can't exactly tell what weight you're using, but it's not enough. Your planche pressing variations need to be pretty heavy. Because of the angle and how your legs are not above you a push-up is about 65% of your bodyweight.

A lot of people do psuedo planche push ups for sets of 30. With your average BW fag being about 160 that's 104lbs for 30reps.

That's what you'll need to be working up to, either with a barbell or dumbells.


Planche pressing works better with calisthenics IMO because of the set-up.

>>42263980
I rewatched the video. Good job keeping the scapula protracted. It looks like you're keeping it depressed well too.

Because of the ease of tracking progress on the dumbbells and that you seem to keep good form, I'd say stay with it.

I assume it will carry over well because the movement is similar, but I don't know because I haven't done it myself. Keep doing it and give us reports on how effective it is.

What gear is good to have for doing calisthenics? I already have gymnastic rings and I'm going to pick up resistance bands and yoga blocks

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>>42259054
Thanks a lot for the detailed answer mate
How has the program worked for you? Have you seen good progress regarding strength and mobility? Aesthetic gains?
I think I'm gonna follow your tips regarding going to failure, as you look like you've moved through the movements pretty fast, 6 months with the vanilla program means reaching PE3 or PE4 at best. I've been going at it for 1 month now, and while the progression has worked pretty well for the core work (FL and SL PE1 kicked my ass), 3 months doing incline pushups seemed pretty retarded. How many times a week are you working out?
Regarding the stretching, I got the torrents but they look pretty detailed and complicated, I think I'm gonna stick to iM between sets and SS for my rest days for now, as I'm having enough trouble keeping a good form with the movements themselves. I'll look into them more once I'm a bit more confident with doing the movements themselves.

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>>42268353
handbands for finger extensors

>>42268353
Rings and paralletes are the two must haves.

If you want some more stuff I'll list it in order of importance

>Paralletes
helps with various exercises. I would rank these above yoga blocks because of how they make movements easier than on the floor by allowing the wrists to bear the load better while also giving the same handicap to scapular depression that blocks do.

>Adjustable weighted vest
adds variety of intensity to exercises. Definitely prefer to to bands.

>Bands
same as adjustable weight vest, but not as easy to use/setup in my experience. The area where these shine is in planche leans. You have to make sure you're using good form with both posterior pelvic tilt and fully protracted/depressed scapula.

>Inflatable ball
great for planche work and Manna.

>Metolious climbing grip rings
great for support grip


These aren't necessary. Just nice to have. If you have rings you don't need them, but they will allow more volume for chins/dips on a platform easier than rings

>Doorframe chin up bar
if you don't have one

>Dip bars
if you don't have two chairs/stools or just want an upgrade. You will probably appreciate this more than the chin up bar.

>>42251655
Half of the training is in your head, basically.
Sometimes when I do pull ups, when I blast some metal and get into the right mindset, I can do 70% of my max reps on a set where I should be able to do less than half.

>>42268432
What how
Is this useful?

>>42268432
How is that working finger extension at all?

>>42268772
Its not. He just has a boner for gymnasts(male and female) so he attaches a pic of them in all his posts.

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>>42268736
for muscle balance, every time you do push ups or grab a bar for anything you use flexors, so you need to work extensors for forearm health and muscle balance
>>42268804
thanks for explaining, have a gymnast cutie :3

>tfw 6'4 220 lbs with long arms
I just wanna swing around like you lil guys

I can make it down to 205 lbs maybe if I get rid of all my body fat and some leg muscle. Is there hope for me to make it to 60 pullups? (RIght now I can do 1)

>>42268890
6'3"@200lbs here, you don't need to lose weight to get those pull ups, if you work hard enough, desu

>>42268890
Just wondering what makes you wanna do 60 pull ups exactly? Why not something like 50?

>>42268936
I have autism and 60 has more prime factors. So secretly I want to do 64 but I didn't say that because it makes the autism more obvious
>2x2x3x5 vs 2x5x5 vs 2x2x2x2x2x2

>>42268884
I give you props on this one karen, can I just use a rice bucket to do extensor work? If not please link me.

>>42268890
>60 pullups
Shoot for the stars i guess.

>>42267545
Sweet, I'll let you guys know hopefully. Thanks for the form
Check m8ty.

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>>42268386
Yeah, Arch body rocks were pure nightmare. I skipped them after 2 weeks in a row I made no progress (3x20reps). Pseudo Planche Push ups(PPPU) also took a lot of time to master, but they felt good, so I kept doing them.
I am working out 5 days a week, have replaced SLS with HS. Pic related. Grey means I didn't work out on that day. Black means I've done the workout.
I think aesthetic gains are huge. You are going to see early increase in size in Shoulders, Back and Triceps. Chest will grow only a bit with PPPU, but after you get to dips growth will increase. Even the basic HS exercises will make your traps grow, and HSPE4>iM (with depressed scapula) is one of my favorite exercises for triceps growth. The iM for HS is almost always good, so I keep doing them. I don't even have to mention that you can expect huge core gains.
I fail to do mobility regularly, so I can't really talk about it, but mine isn't a limiting factor yet.

I forgot to tell you before, Sommers says that You shouldn't go to failure in the beginning. He said that you need 6 months of conditioning with lower intensity higher volume exercises. For the first 2-3 months I followed Foundation as it is. So I guess I had 3 months of conditioning before going to failure. Btw you can start from week 1,5 or 9, according to do rules.

>>42268965
I definitely think it's possible, but you'd need to train specifically for pull ups for a while.

>>42269063
Just switched to a routine with heavy planche focus.

The aesthetic gains on shoulders and triceps is insane with the planche work.

Before I switched to planche work I did some very heavy overhead pressing (more than my bodyweight with strict form) and I still didn't do as much for my shoulders.

>>42269303
what planche work are you doing for triceps?

>>42270606
Weighted psuedo planche push ups
Tuck planche push ups

I'm not doing much volume on either. I think the straight arm work is just as effective for the tris

>>42271500
b-better t-than p-porn

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>>42271500

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How do you train press? Like overhead press, or whatever it's called, the one that gets you from pike or straddle pos. to HS and back.

I get in proper hand position and from kinda other push-up just push getting to the tip toe press thing, but I don't seem to be able lift my hips yet.

Training from a more folded straddle position and with a boost from my toes and bending my arms slightly I get enough force stored to push myself of slightly, liftoff achieved, but no.

With my legs on the bed it's much easier, no lift necessary, but there only feel like I'm about to flip and can't control not got forward. Is this a matter of time til the fine control comes?

All advice welcome

>>42272755
bump

What would the most difficult bodyweight exercies to do without any additional weights or things like that? Is the one armed handstand pushup up there or are there anything more difficult?

>>42274742
One arm push up isnt even close to the most difficult bodyweight exercise

>>42274790
>handstand

>>42274790
One arm *handstand* pushup you idiot

>>42274803
>>42274811
Kops!

>>42274742
yea, prob a bunch of one arm stuff like oa planche, oa muscle up, oahspu.
also shit like manna and victorian cross are pretty impossible

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>>42274742
in one exercise, one arm muscle up is the most weight you can put on biceps+triceps, if you're talking minor muscles like deltoids etc. then what others said
>>42272755
sounds like you need to follow HBP progression, starting with either ring dip or box headstand push up

for cossack squats should the foot on my extended leg stay on the ground or point up

Why are my arms so fucking small? I can do 4x10 pull ups and shit.
I know that's a joke to most of you but shouldn't that be considered good for the general population? Shouldn't my arms be joocy?

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>>42276877
>joocy
depends on your arm length and weight more at that level, now if you did 4x10 with +100lbs and still had chicken wings, I would be impressed

>>42276966
I'm a lanklet, limbs are longer than average. Does that make pull ups easier or something?

>>42276877
doing that many pullups gave me lats but no biceps lol

>>42277001
it makes your arms gain size slower, also at 14" your biceps looks worse than a manlets 12"

>>42277213
Maybe I'm subjective but long arms just look better than short arms, implying the circumferences are the same.

>>42278054
are you talking about same height but different arm length? then I agree

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Need advice, my dudes.

I started working out again two weeks ago, after giving up for about a year. My first workout wasn't bad, although I was immobile for like 4 days afterwards. That first day I was able to crank out a set of 8 L-sit chinups and two half sets. When I worked out again the following Monday, I wasn't able to do a single rep. Two weeks after that first workout, I can do a half set. What happened here? Why have I regressed this much? I've been making slow but steady progress in all my other exercises, except this one. What can I do to fix this?

has any one had success with the foundation stretching routine? once a week doesn't seem like much for flexibility gains.

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>>42280908
ugh, you didn't do shit for 1year, whachuexpect?
in terms of lack of progress, you perhaps exhaust muscles before that doing something else?
>>42280912
I keep forgetting to do those ...

>>42281307
I know I didn't do shit for a year but it seems like too steep of a drop off. Especially when I could do them just two weeks ago. Also I don't do anything prior to working out. I eat breakfast, take a shit, and get right to it.

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>>42281708
well, instead of having a deload week I took a 'rest' week, I couldn't hit my half lsit time I was supposed to this week, each set was -5s of required time
sounds like stamina issue then, you need your food to digest to get energy for exercising, in my opinion

>>42281307
btw are you meant to perform every stretch in the pdf in one session?

>>42281867
are you talking about stretches in first reply like middle split? those are, yes

>>42282036
yeah and thanks. the only thing is though I'm not doing the foundation strength training program which includes mobility work.

>>42282407
yea I don't do mobility at all from foundation

IVe come to save this thread.

https://www.youtube.com/watch?v=cRfnREDCDLU&t=5s


>32 hours of trianing
>12 hours of strength/mobility

Thats 2 hours of training and mobility 6x a week. If were just counting the mobility and training.

You guys want to hear coach sommer be pretentious and


https://www.youtube.com/watch?v=EzyAPEWOlxw&t=16s

Here is foundation illustrated

https://www.youtube.com/watch?v=eW1psfpRLtk&t=1s

I can do 30 pullups (like 20 from deadhang) and started training for one arm pullups. I can do like 10 assisted 1 arm pullups (holding the wrist with other hand) and like 5 pullups holding the bar with 1 finger only on the other hand

doing strict 1 arm negatives still fucks my elbows up big time. what can I do?

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>>42282859

Don't fucking do strict arm negatives you dunce. Ideally you would do some other assistance for to pre the joints for the one arm pull, but heres something you can try..


https://www.youtube.com/watch?v=pZxVEY3rrSY

towel pull-up progression

level 1, and work up to 5x5 or 3x10 then move on to level 2
level work up to 5x5 or 3x10 htne move up

>>42283042

sorry im under the influence.

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>>42283042
the problem is I can already do like 10 of these

If I understood correctly the stretch things I do something like

Shoulder monday
A split tursday
nothing on weed day ( or just some lighter stretch ? )
Bridge thursday
The other Split friday
Nothing on weekend ?

Do I still stretch before and after my cardio and exercice ?

Been doing assisted pull ups drop sets 3/week for 2 weeks now. I'm 200lb 6'3. Went from having 130x5 now to 85x5. One day I'll be able to do my body weight.

>>42283184

at level 5?

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Are there any exercises I can do to make the rectus femoris stronger? I bike a lot and that's the first muscle that gives out

>>42283894
bike in lower gear

>>42284030
I do bike with high cadence, and it stops being sore if I just keep biking long distances but when I'm commuting I get sore.

>>42283894

pistol squats and leg curls?

>>42283239
have you tried australian pull ups?

>>42250719
Hey how about we trim down the OP? Make it looks nice and neat
>delete the trackers from the foundation and overcoming gravity magnets?
magnet:?xt=urn:btih:39d3d785f7c6df583af2fa846646a74b3d256cac&dn=Coach Christopher Sommer Mastering Gymnastic Strength Training 2014
magnet:?xt=urn:btih:ad0739445c9cc5177e2b48c6f216521e8c8ddff4&dn=Overcoming+Gravity+%28gnv64%29

>delete this
>Scooby teaches you how to do a pull Up
www.youtube.com/watch?v=mRznU6pzez0 [Embed]

>delete this
>Common Prereqs

www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93540

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>>42250719
Calisthenics madness in bus stop

>>42276877
4*10 isn't very much. At all.

If you're doing 4*10 it better be with weight.

I was doing 3*10 with 55lbs before my arms got decent size.

It wasn't until one arm chin ups that my biceps were thiqq. Chinning is not a good way to train biceps. Rows are better.

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>could do a shitty straddle planche
>didn't do planche progressions for 2 months
>can't do it and have to work up to it again
It hurts my ego, damn it.

>>42276877
Eat more, do harder exercises, focus on triceps, do weighted variations of the basic exercises.
Buy a belt and plates. Do weighted dips. Shit feels good and arms get big at the 40kg mark.

I may be retarded here but how do you know if your form is correct when doing incline rows on rings? Are the rings supposed to hang straight down or at like a 45 degree angle when you pull them towards you?

>>42287446
And a follow up question, how should I progress with the rows? By keeping my body at the same angle and lowering the rings or lowering my body as close to the ground as possible and then lowering the rings when I can't go lower?

Can anyone guide my on what push up progression I should take now?

The hardest variant I can do so far seems to be archer push ups, probably about 8 reps on each side. My goal is to be able to do one arm pushups.

Anyway, what should I do? Also, which push up variants hits the chest hardest, and which one hits the shoulders the hardest?

Also for chin ups, I can do about 11 as my max rep, should I up that number then move on to harder variants? What's a harder variants for chin ups?

I'm wanna start doing a bodyweight routine but also wanna do Starting Strength, is there any way possible to mix the routines?

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>>42250719
Pull ups to upper abs

>>42286811
Good to see you progressing both with training and posting.

Yeah, you'll still be able to get back to a straddle planche quickly. How long was your hold time?

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>>42288207
Holy shit. Is this you? You posted this in a thread a long time ago and I saved it as a goal body. Looking fucking good man.

>>42288503
Perhaps

>>42287798
for one arm pushup up, you can do them inclined, easiest being against a wall, and keep lowering yourself till you can do it on the ground
pushup that hits pecs hardest- idk, probably weighted, or some kind of explosive pushup
shoulders- hand stand pushup (pike pushup->hspu)
harder chinup variants- weighted, archer, assisted one hand chins
you can move on at 11 reps, id probably get to like 15 per set but its on you

>>42288207
do you own a boxing dog?

>>42288170
just do whatever bodyweight stuff after your main lifts

>>42288729
No but I have a boxing family member

>>42288717

Okay so anyway what kind of rep range should I aim for for building on size? I can probably do around 50 normal pushups but apparently that kind of number trains more on endurance. Should I aim for 8-12 reps like free reps or more?

Do diamond push ups hit the pecs hard? I kinda feel more of the tricep on that.

>>42288832
low rep, high intensity is pretty ideal for gaining mass, though its not like you'd be small doing hundreds of pushups and pullups
i feel like diamonds are more tricep focused
if you're tryna grow those man tits you should get into dips/weighted dips

>>42288525
Hell yea. Any chance on a physique update?

>>42288746
no need to lie, your secret is safe with me

>tfw schools are starting soon
>can't use the school yard as my calisthenics grounds anymore (well, after hours ofc)
>in the autumn when it's wet the bars get all slipperly

shiiieet I have a pair of rings at home but just can't get pumped up in this small room, probably have to rejoin a gym

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>>42285481
how do trackers get added to torrent?
reason why you want to delete scooby video?
>>42285855
naisu
>>42286811
set backs are always like that, just keep at it, senpai
>>42287678
after inclined rows you do feet elevated from ground rows, etc. it's in Foundation RC progression
>>42287446
you need to make a video and post it, or compare to https://www.youtube.com/watch?v=NL4zZ324YiM
>>42289020
get them gains son

how long do you guys train/strech and how many days a week?

>>42289376
I train 8 hours a day

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>>42289395

>>42289179
I'm talking about how to progress within incline rows, do I keep my body at 45 degrees and lower the rings or lower my body as much as possible before lowering the rings or what?

>>42289469
>>42289469

I think you're over complicating things. You want to make rings rows harder after feet elevated rows, you can try doing archers rows, or maybe even tucked lever rows

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>>42289469
you don't progress WITHIN incline rows, you do them 5x15 then move on
>>42289376
ABxABxx time depends on intensity, can be from 40mins to 1.5h

>>42289540

5x15? srsly? How many people can do ice creme makers and then go back to ring rows and do 5x15?

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>>42289555
you don't do several exercises for the same muscle group for that exact reason

>>42289568

no yah dunce, how can you progress to ice creme makers, then go back and try to do ring rows 5x15. it's probably not possible.

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42289585
>can do ice cream makers
>still does inclined rows
now I just KNOW you are baiting

yo, for just a plain old standard L sit, should my shoulders be protracted, neutral, or retracted

same for v-sit?

>>42289742
protracted and depressed
same for v-sit

>>42289768
cool, tanks

Any of you vegan?

>>42289608
How many people do you think
Can progress to front lever hold for 15 seconds, then decide to try doing the progression for hollow body rocks 5x60s and still have the same
Worn capcity to do them?

>>42289840
literally, why?

>>42250719
>/r/bodyweightfitness
Thinking about getting into bodyweight fitness to complement my boxing training.
Is the BW routine advised on this subreddit a meme or a real good routine?

>>42291504
it is alright, rows will help with your punch power, desu

>>42288440
Thanks brah.
4 - 5 seconds. A lot of pelvic tilt action going on, though.

>>42292128
Posterior is fine. Anterior isn't perfect form, but I'd take a straddle planche with anterior tilt over a perfect adv tuck planche.

>>42289540
I just found this, is this how you're supposed to do it?

https://youtu.be/VpobvFPR6hQ?t=590

>>42292565
do what?

>>42292576
Progress from incline rows to horizontal rows

>>42292590
for that routine, I guess it is if it's shown like that?

>>42292623
I see people doing it differently everywhere, they only say you should go from incline to horizontal rows without any further explanation

>>42292705
refer to first reply to OP if you can't torrent foundation

>>42289768
>>42289742
t. different guy
Should I use triceps for L-sit? (pushing my body forward)

>>42293143
you can't have straight arms if you don't use triceps, I flex my lats as well

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>>42288978
Yes.

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>>42293746

Anyone have a good routine for push ups I can add to my chest days? I can't seem to get past 40.

Why?
>muhmilitarytests

>>42294604
grease da groove

Been going 4 weeks hard on my new program, but I think I'm staring to feel the cns fatigue. Time for a deload, or am I just getting sick? I do got a tooth abscess?

>>42294604
>>42294860

This, just do a set of 10- 20 every hour. Don't try to hit failure. You can also try weighted push-ups or dips, but idk what kind of equipment you got.

>>42295827
Yes you do.

>>42291551
So, what is the real difference between rows and pull ups?

>>42293746
Looking big my dude. How long you been training? I know you've said in the past that you do weighted chins and dips, where they from the start or were they a recent addition? This is my new goal body I guess.

>>42296095

Verticle pull vs horizontal pull

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>>42296142
Well I looked like this when I was 14 or 15 but barely worked out at the time. I never really took progress pics when I was DYEL because i didn't see the point.
But overall ive been seriously into calisthenics for over a year now. Before that when I was wrestling and stuff I didn't really focus on my upper body strength or physique that much.

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>>42297152
Also heres me right around the end of wrestling

Can I make any good progress on this without absolutely any equipment ?

>>42297247
all you need is something to do pull ups from, the outside world is full of trees, edges and bars.

>>42297366
Is that a yes or a no ?

>>42297409
go to one of those pripyat tier playgrounds
>>42297461
its a yes

I've been following the rec routine from reddit for like half a year soon, when I started out I couldn't do a single proper pushup.

Now I can do like 8/8/5 pull ups with proper form, meanwhile I can do like 3x 5 ring dips, 15s tucked front lever, 30s l-sits, 3x 12 bulgarian push ups and like unlimited step ups.
Also a minute support hold on rings and wall handstand are no problem.

I feel my pull ups are quite low compared to the other stuff, am I right? Or are pull ups really that hard?
Or is it because I'm rather short (~5"8), so holds are easier for me?
I see progress on pretty much all exercises each new workout except pullups.

Can you guys share your experience with the rec routine?

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>>42250719
New poster suggestion...

>>42298243
I like it

>>42298313

>you in the wong neighbahood muthafucka

>>42298313
/bwg/ meet up

>>42298313

"Da froor is rava"

>>42298240
yes pullups generally will be harder for people than the other exercises on the rr except for maybe l-sit progression cause people randomly struggle with it
i can do alot more dips than pullups

>>42297177
>>42297152
>A 15 year old version of this man looks better than 90% of /fit/

>>42299939
I left wrestling at 17

>>42299939
i reckon most of fit doesnt even work out lmao

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>>42250719
Austin more aesthetic than Connor

>>42301037
manlet and a nigga
easiest aesthetics mode

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Is it possible to get Dolphs body natty with calisthenics if you're 6'3? Maybe with smaller biceps

>>42301253
weighted chins and weighted dips can get you there over a bit of time
if pure bodyweight, maybe after a bunch of years

>>42301253
no
you need to train with weights and roids

Would it be possible to do one arm handstand pushups on rings or is that just a recipe for breaking your neck?

>>42301340
Freestanding? I don't think it's ever been done before.

>>42301349
I'm just trying to think of what the most difficult exercises would be and that would probably be pretty far up there

>>42301365
Freestanding handstand push ups on rings is probably on the highest of the difficulty.
I would say you can also possibly do 90 degree push ups on rings.
But 1 arm? I highly doubt it. It has never even been done on the floor let alone rings.

>>42301376
>I would say you can also possibly do 90 degree push ups on rings.

there's a good gif of a guy breaking his orbital bone trying to do this

>>42301376
There's plenty of people who can do handstand pushups on rings and one arm handstand pushups, but trying to do it on rings would probably be close to impossible

>>42301418
Show me a video of a 1 arm handstand push up

can you get a nice body from bodyweight?

can you get a nice body from lifting but then mantain it only with body weight?

How about if you only use weight for pushups?

>>42301535
No
No
No

>>42301575
for real?

>>42301692
Yes.

>>42301711
:(

>>42301535
No, all the Olympian gymnasts have gotten nice bodies from fairy magic

>>42301816
but those are dudes that train like 5 hours per day every day.(not to mention that they probably also complement with weights)

I mean can you get a good body from bodyweight while spending on it an amount of time similar to a gym routine

Before I started being able to do more pullups as I continued my cut, now the amount of pullups I can do is going DOWN while still losing weight.

Am I doing too much volume or am I starting to lose muscle?

>>42301365
something that involves lots of minor muscles, like perfect form one arm ice cream maker
>>42302063
you lose muscles on a cut weather you like it or not

>>42302063
How many calories are you cutting on?

Hi cucks, hows it feel knowing youllll never deadlift 400+ pounds?

https://www.youtube.com/watch?v=S7ZZSpSSm68

>>42302504
So what you are saying is I will be able to deadlift 435 double overhand?

https://www.youtube.com/watch?v=pcO9yc3R5tM&t=536s

>>42302624

>360lbs
jesus fuck

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2MB, 1280x720px

>>42250719

File: recommended routine.png (355KB, 2485x3512px) Image search: [Google]

355KB, 2485x3512px

Is this a good routine for a beginner, who wants to get stronger and a bit bigger? I don't really care for advanced skills and tricks, at least right now.

>>42289829
ofcourse

>>42263465
That's a shit pipe mate.

>>42303284
Sure

>>42299984
Ah. I will send mires to your past self.

Tuck Planche = Rectus femoris cramps aka cramps in the upper inner quadriceps. Will they go away? Anything to prevent them?

>>42302032
It's possible. You just have to keep moving on to more difficult bodyweight moves. I think it's very easy to achieve a good looKing body with bodyweight. It's all about creating more tension in regards to gaining strength and muscle.

Bump. What progression came with the most aesthetic gains for you bros? For me, archer ring dips and tuck fl rows.

>>42306066
don't consider myself aesthetic yet ;_;