>Official Pastebin
http://pastebin.com/DETH4J6k

>Safest Straight-Arm Progression (Steady State Cycles)
www.antranik.org/how-to-implement-a-steady-state-training-cycle

>Common Prereqs
www.gymnasticbodies.com/forum/topic/3750-prerequisites/?p=93540
https://www.youtube.com/watch?v=ZkI1GBjj3eQ

>Wrist Prehab and Bodyline Exercises
www.kitlaughlin.com/docs/wrist-mobility_bodyline-exercises_handstands.pdf
https://www.youtube.com/watch?v=GmMfW2kCkeE

>Rice Bucket Prehab For Wrists
https://www.youtube.com/watch?v=GqZiVt9YBX0

>Bicep Tendon Prep
http://www.youtube.com/watch?v=vaH_HUMooyM

>Shoulder Dislocates for Mobility
https://www.youtube.com/watch?v=7NbuQdGdXH8

>Proper Scapula Positions For Statics
https://www.youtube.com/watch?v=9-njKUc-f9U&list=UUMrY-JHG6bF3LEdlDvhv7XA [Embed] [Embed]

>Ido Portal Scapula Mobilization
https://www.youtube.com/watch?v=y4Wo095zPnc

>Homemade parallette guide
http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf
https://www.youtube.com/watch?v=QvbbrulbW8Q
>Greasing the Groove explanation
https://www.youtube.com/watch?v=rGjtPtXXWCg

>Basic Stretching Routines
http://phraktured.net/

>FAQ
>Which routine to begin with?
What are your goals?

>Skills and Gymnastics: Do Foundation
>Strength: Do Foundation or Build your own routine with Overcoming Gravity
>Aesthetics
>Easy mode - Join a gym/google BarStarz/do wighted exercises
>Hard mode - Do Foundation or Build your own routin with Overcoming Gravity

>I'm REALLY overweight:what do?
Stop eating like a hippo and cardio, cardio, cardio. Don't forget to start a routine.

>How difficult is it to actually snap my shit up/how dangerous it is while doing bw exercises?
Connective tissue adapts slower than your muscles, and having great muscular strength is certainly not any indication of having strong joints and tendons; progress slowly and do mobility exercises.

tl,dr: Take it slowly

>Can I do Foundation 1 and Handstand 1 and the Stretching series simultaneously, or is it supposed to be one after I'm finished with the other?
Read the pdfs

I'm stupid: Yes, they are built to be worked out in conjunction.
e.g.: mon Foundation, tue Handstand, wed Foundation, thu Handstand, fri Foundation, sat Handstand, sun Rest

>All gymnasts are manlets, am I too tall to do bodyweight?
You can still do bw, but the taller you are (go and play basketball, bruh!) the harder it will be.
https://www.gymnasticbodies.com/forum/topic/18457-motivation-for-the-taller-guys/

>How big can someone get from bodyweight training?
http://lmgtfy.com/?q=male+gymnast+physique

>What equipment is needed for Foundation?
>F1,F2,H1
Stall Bars or Something to hold on to for Body Levers/Dragon Flags and stretching exercises
Horizontal Bar or Rings
Parallel Bars
Elevated surface/Box for exercises with elevated feet

>F3,F4,R1,H2
At this point joining a gym or having necessary equipment should not be an issue (in that you should already have everything or joined a gym properly equipped)

>Can I lift 2 to 3 times a week and do bodyweight? If so what would be recommended?
Yes, just ask anons.

Lads how do I combine lifting weights and doing calisthenics? What's your experience? Right now I'm just going to the gym and doing powerlifting oriented training but I want to start doing more bodyweight stuff because it looks like a lot of fun and is somehow impressive to normies.

>>1084393

depends what movements you want to train? Care to list off your main goals?

>>1084393
>>1048138


example

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Would any of you use knee/elbow warming/compression sleeves/cloth? Like pic related?

http://www.enerskinamerica.com/collections/mens-compression-clothing

https://www.google.com/search?q=amazon+cloth+sleeves&espvd=2&source=lnms&tbm=shop&sa=X&ved=0ahUKEwjJq4KGlsjLAhWMKiYKHYjyD2kQ_AUIBygB&biw=1745&bih=814#spd=0
https://www.google.com/search?q=basketball+compressions+sleeves&espvd=2&source=lnms&tbm=shop&sa=X&ved=0ahUKEwjV2LvL6MjLAhVMWj4KHUEABmMQ_AUICCgC&biw=1745&bih=861
Why or why nor? And which is the best for bodywieght/lifting?

weightlifting + Gymnastics? Looking for fast progress here. I want to do gymnastics on off days.

Continue lifting 3 days a week while working H1, H2 and stretch series.

Good idea?

Or something like SS plus F1 upper body work and the H1, H2 and stretch?

>>1084660
>fast progress

Just cuck my shit up senpai

>on off days

Quit kidding yourself.

>>1084577
its great for bicep tendon recovery if you feel like training shit while slightly injured but thats dumb to begin with
>>1084393
you can do it, but your rate of progression will be cut in half. like you can do SL monday, all foundation exercises wednesday, SL again friday. but if you want to work out more frequently, id do 3 days calsithenics 2 days just lower body weights
>>1084660
see above
>>1084697
that shouldnt be a problem familia, lifting 3 days plus handstand work shouldnt hinder recovery at all

>>1085877

What about adding F1 upper body work on top of it.

>>1084697

>>1086580
yeah just pair up the straight arm after A and the bent arm plus single leg squat after B if you want, and cut out any assitance work other than the main lifts

At what point you can begin training with back lever? What muscles are mainly used in back lever?

>>1086628
on the bar? not much
on the rings?? slightly more
its mostly lats bis and tris, and low back and glutes to keep the legs up

>>1086854
What is "slightly more"? I can do 4 reps of skin the cat and 4x6 normal rows on rings

>>1087542
ie not much lol
if you can skin the cat on the bar then you can make your next progression the same exercise just on the rings
for example, work towards 5x10 tuck back lever on the bar and then the next level is 5x10 tuck back lever on the rings

>>1087664
I meant 4 reps on rings

>>1087666
oh well work towards a hold now, i think the first progression for rings is 5x30 german hang

>>1087668
Great, thanks

>>1086628
I would say the bare minimum would be a hands by hips planche lean, 15 chin ups, 60s deadhang and a solid german hang. This is to make sure that your biceps tendon is at good health and will not eventually tear like it has for so many other people.

Back lever is primarily powered by the biceps, lats, pec major and triceps

Begginer here, want to get in shape for doing Parkour, and i've a small question.

Is this an excercise only routine, or should i accompany it with proteins and shit like /fit/? i'm asking because i'm short on money and i'm saving up for travelling to another country at the end of the year; and so, spending dosh on extra shit ain't really helping my cause.

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hey /g/

I got these CD's at work, and I'm trying to open them, however, I'm getting no where. They are these old Playboy CDs but they aren't normal AVIs, that's the thing. I can't open it with VLC or WMP or even Pot player

Jenny McCarthy
the play years Sirus movie CD

what do?

>>1088799
If a mod comes by, can someone delete this for me? I thought I was on /g/
I don't know how I got here. My bad.

>>1088802
I'm pretty sure you can delete it on your own.

Either way, newfag here, how much of the stuff in the guides i WON'T be able to do if i can't get the proper equipment?

>>1083806
im finding the gap between deck squats and cossack squats a bit steep. Anyone know of any good intermediaries?

why bodyweight workout is not allowed in /fit/?

I try to find these threads there but I never get to find one

Can someone post the F+H cheatsheet please?

>>1088758
If you want to build muscle, which is the only way to make any kind of progression, you'll need to eat more protein. Just eat a bit more than you normally would and check if you're getting enough protein that way (otherwise just substitute some foods for others with more protein). You don't need any supplements.

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>>1089105

How the fuck do I do foundation if I have no implements?

>>1088294
speaking of planche lean. I am doing plank on rings at the beginning of my workout (after warm up and skill work) when should i do planche lean? At the end i am doing ab rollouts so no room for it either

>>1089407
You should do planche lean way before rings plank to make sure your elbows are strong or not. Believe it or not but if you have bad form in your rings plank or have no build sufficient muscular strength you will grind down connective tissue surrounding the elbows from not being able to stabilize the elbow joint properly.

>>1089381
Please rephrase. You have no implements?

>>1089019
People troll and shitpost until 404. No valuable discussions over there. We used to be there, but moved.

>>1088867
External hip rotation stretches. Like horse stances where you push your knees as outward as possible.

You should eat according to how much energy you burn. That means that if you start strength training or cardio training you need to proportionally consume (primarily) more sugar and proteins

>>1089560

>People troll and shitpost until 404. No valuable discussions over there. We used to be there, but moved.


well, it's a shame really. These threads have cool info and worth reading

trying foundation, let's see where I can go

>>1089353
thanks

Any resources on breathing? Interested in yogic techniques particularly

>>1089560
I am at 4x40s in ring plank without RTO and i dont feel any pain or sth like that

>>1090096
There is significant risk in the long run. This is unofficially statistically proven. This may sound vague but the risk of injury is still there.

But why would you even do a rings planks when you do not externally rotate the arms? The whole point of rings planks is strengthen the brachialis for advanced rings work later on, and that will not happen without a turnout. With that said the turnout is also the biggest risk factor of rings work for beginners.

>>1090063
I believe Kit Laughlin has something up on his youtube.

>>1089629
Cheers. Good training.

>>1088758
you will need 3 preotins minimum

>>>>1090063
Breathing exercises or breathwork is a deep topic, frankly. If it's simply for strength training or stretching - any good trainer or some videos will explain or detail the protocol. HOWEVER, one does not always understand - what's presented or mentioned. Here is where a qualified trainer can assist.
Breathwork - RE: Martial arts or yoga are best presented in the studio. Consider the topic holotropic breathwork, if interested - though a world and practice to itself.

Just to foster some discussion, do gymnasts have the strongest joints? I don't understand why weightlifting wouldn't strengthen the joints as much as gymnastics if the force on the joints still increases due to weight rather than leverage. More of a biomechanics question though.

Also, does anyone have any pics of the gymnastics kids who demo Foundation? It's crazy how they look weak but are way stronger than me or most people will ever be.

>>1091542
I believe martial artists have the strongest joints if we assume that the practitioners have trained equally long and equally hard. Of course, there would be some variance in terms of the specific demands of the sport.

The main difference between weightlifting and gymnastics is the straight arm positions. Although no research to my knowledge have looked into it straight arm positions put way more load on the joints than bent arm exercises. It is a double-edged sword because too much stress results in worn-down joints, but just the right amount of stress results in stronger joints over time.

sup /bwg/

question

FOUNDATION:

the mobility sets must be done between the "normal" sets of an exercise, right?

does this leads to overtraining?

I am a beginner in this stuff, got the videos, pdfs and want to try once and for all

>>1091580
Should i drop rings plank without turnout and train planche lean to hands to hips and then back to rings plank RTO?

>>1091931
That is what I would recommend. Full planche leans first, possibly even tucked planche first.

I do not know if rings support holds are harder than rings planks, but I believe that learning stall bar support hold into rings support holds is a more efficient way. This should also be done after planche leans and 10+ solid dips.

>>1091865
No overtraining, unless you train and all days. Just remember to adjust accordingly to the bulk of work in terms of food, water, sleep and rest in general.

It is just that the mobility work is supposed to be performed as rest time for the strength exercises to pass mastery.

>>1091988

damn, I read the whole pdf, I have problems with the equipment

I don't have space and my ceiling is thin wood (excuses, I know)

if I try starbodyweight for some months, can I use it to make a baseline for Foundation?

>>1083806
How to make the switch from weights to bodyweight? I'm getting tired and bored of the gym.

any tips how 2 improve forearms?

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>>1083806
>Always wanted to do bwt
>Theres no consistancy
>Yea heres 10000 variations see you in two years
>Also an equal amount of videos you need to watch
I'm sad gymnasts have best bodies, pic unrelated :[

>>1092387
>pic
drooling over here bring a mop

ded gen

>>1091998
What specific exercises do you have problems performing? Perhaps we can suggest some worthwhile substitutions.

>>1092023
Jump right into it :)

BWF is surely fun, but be aware that even body weight fitness eventually becomes boring when you are drilling away on your sticky points. That is how it works. If you want to go pro you have to go through the boring stuff first.

Also, a lot the equipment that you will need cannot be found outside exclusively. You might want to hang on with your membership.

>>1092224
Pull ups and push up variations should help in size, no need for specific work unless you are a climber. Also, the first front lever exercise in foundation 1 is a forearm killer.

>>1096229

the ones with rings, I cannot hang anything in this house, I am lucky I can do pull ups, I hang from a small space near the bathroom (I hang from my fingers though)

anyway, I am a little afraid of the "muscular imbalances" for not doing all the exercises in foundation

last thing I want is too fuck my shit up unintentionally

the other option is create a routine using Overcoming Gravity, right?

>>1092387
what don't you get?

>>1097099
I'd love a 3year plan to a flagpole or something similar that starts you off at 0 and goes up.

:-:

>>1096229
>the first front lever exercise in foundation 1 is a forearm killer.
the hollow body holds?

I think I'm gross and ugly and I hate the way I look. I've started eating at a safe calorie deficit, but need to start exercising.

Will bodyweight get me in good shape as fast as weights would? It'd be nice to just buy a pullup bar and not need to pay monthly for a gym membership. I know it's not all about speed but I don't trust myself to keep at it if I don't see any progress at all.

>>1097334
>Will bodyweight get me in good shape as fast as weights would
Nope. A year in the gym > year of bw by a country mile.

>>1097365
So why do BW if it's not as effective?

>>1097394
Because some people prefer for example long term joint health rather than having sixpack ASAP.

>>1097394
Lack of money? BW also gets worse the taller you are in terms of time you need to put in to get results.

Theres no good reason for this unless you like spending as much time reading and watching videos as you spend actually working out. If you weren't a gymnast since your early teens why bother in your 20s?

>>1097318
Woops, I mean rope climb progressions.

>>1096669
For ring rows you can also use straps, bands or a sturdy table. It is very important to train external rotation and retraction.

>>1098071

thanks for the tips, I will check it out

>>1097394
Some people want to do some skills like front lever, not get muscles asap

>>1091580
How can you tell if your joints are wearing down? Just pain?

Is it okay to do upper body beginner bodyweight stuff on alternating days with couch-to-5k? I want to get my whole body in shape, but I also want to run a 5k this summer.

>>1098763
That is the problem though. Except for scientific measurements like ultra sound analysis you will only find out too late. As soon as joint pain occurs it will be a long process to rebuild, and sometimes it is even not possible.

Rather stay on the safe side. Rather refrain from unsafe exercises like back lever for, rather do more prehab work than less... It will take a while before you learn to listen to your body well enough to train safely. Hell, I have not even gotten there yet.

How to breathe? Valsalva maneuver Or inhale during negative, exhale during contraction? I think valsalva is better

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If i work undergrip handstands do i still have to work under grip planks for tendon conditioning/normal handstands?

Do undergrip handstands mimic the rings the most?

Also if i did nothing but handstands and DB shoulder press could i do HSPU ?

Thoughts on using straps for front lever work?


fyi under grip also means reverse grip

>>1101014

Depends for what movements you're talking about.

Any consensus on foot placement for pistol squats? I'm flat-footed so my legs are splayed out all the time unless I make a conscious effort to straighten them out. I do my pistols with my feet facing straight ahead or very slightly facing out. Am I doing it rite?

>>1101714

post form nagger

>>1101292
>If i work undergrip handstands do i still have to work under grip planks for tendon conditioning/normal handstands?

There is literally no reason outside of advanced wrist conditioning to perform handstands as the picture shows. Prerequisites for that type of handstand I say is mastery of Handstand 1 wrist push ups and a 30s normal straight handstand.

>Do undergrip handstands mimic the rings the most?

Yes, because in ring skills the rings must be turned out. However, ring skills are very advanced and require much mobility and strength in floor exercises before they can safely be performed in the long run without stalled progress or risk of injury.

>Also if i did nothing but handstands and DB shoulder press could i do HSPU

Depends on the execution. You must mimic a HSPU with good form, which means no flaring the the elbows, shoulder width line of movement, full lockout etc...

I people weights would prove to be good for the pure bent arm strength part of the movement. But you need a solid handstand for good balance and form and you need specific skill work to be able to press in the vertical plane.

tl;dr: DB presses will aid HSPU, but you still need HS and specific work.

>Thoughts on using straps for front lever work?

Straps for front lever are for pussies. Front lever is so "easy" and straight forward to build up to. Straps would prove to be a futile attempt to speed up the progress rather than doing the hard work that needs to be done.

>>1101714
It is a matter of details. If I point my feet I feel better quad activation and my center of mass shifts slightly forward, so I consistently try to point my feet.

I'm moving in a couple weeks. Only space I can guarantee to have to myself is my room.

Thinking of finding a way to make my bed something I can move out of the way easily, then having a stand with a pull-up bar, and putting down a big-ass yoga mat to work out on.

If I was the mat regularly, don't leave dirty clothes lying around, and clean off the bar once in a while, could I do this without my room smelling like shit?

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I need recommendations for a good pullup bar that comes with a stand and can be easily disassembled and reassembled so I can put it away when not in use.

Anybody?

>>1101296
dynamic movements in general, push and pull

>>1103028

Push movements

breath in at beginning of eccentric, and blow out mid to top concentric.


Pull movements

breath in before start of concentric blow out on eccentric

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>>1102359
Sweeet looks like im going to work on under grips handstands, hspu, and db shoulder press. The reason i ask about straps on front lever is because my grips burns out from doing deadlifts before hand.

>>1104055
https://www.youtube.com/watch?v=0-SXCsyMfOw

miring.

Did you look into those door frame ones?

>>1102889
Yes, just make sure to ventilate your room, then I see no problem.

>>1104055
Just to clarify; I do NOT recommend under grip handstands unless you post a form check of full wrist push ups and 30s normal handstand. Even then the carryover is very specific to strong wrists only and NOT general handstand conditioning.

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>>1104312

So basically train both? Do i still need to do my bicep conditioning tho?

Has anyone got the nutrition course from GB? Is it any good? Will we get a torrent at some point?

>>1106756

No carbs at breakfast

A bit if everything (including starch) at lunch

A bit of everything (little fat) at dinner

Drink 2l water a day

Sleep 8 hours a night

That's it. Othing special, don't waste your money. Even the "science" he is supposedly providing can be found easy on the Internet. It works because of accountability. But even then you can just cheat and tick all boxes. You have to want to do something to do it.

>>1106756
>>1106846

Now please pay me 100 bucks

>>1106846
>>1106849
Thanks my man I had a feeling it would be the usual stuff.
I haven't heard the no carbs for breakfast though, what's the reasoning behind that?

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After reading the sticky, I'm a bit overwhelmed. I'm looking to just get lean, and reasonably strong. What should I add or change? This is my current routine.

A: Push up, Pull Ups, Dips, to failure.
B: Squats, Calve lifts, Leg raises to failure.
Stretch Everyday.
M: HIIT 100m
T: LISS 45 minutes
W: LISS 45 minutes
T: HIIT 100m
F: LISS 45 minutes
S: LISS 45 minutes
S: LISS 45 minutes

>>1106390
Both what? To make it simple: NO undergrip handstands

>>1106756
I have heard good feedback on it.

Not so much the quality of the scientific explanations, but rather the simplistic approach to improving your nutrition one step at the time.

I have also heard that Jeff Serven goes out of his way to answer any question about nutrition that you may have.

However, the program is still a behavioral psychology experiment, but it does seem to work for many people in the sense that they apparently leave behind their bad habits because of the step-by-step nutrition progressions.

I was very skeptical at first, but somewhat less now. If you are new to nutrition, want it simplified and do not have time to filter out all the broscience out there Thrive should be considered an option. With that said all the important information is already out there on the internet and if you have the time to research it and the discipline to strictly apply those good habits and delete the bad ones that is what you should do.

>>1106846
I agree on your points except:

>But even then you can just cheat and tick all boxes

Every program can be tampered with - you just do not get the optimal results. It is basically a reward system which only works if you are successful in applying the good habits.

>>1106849
lol

>>1106920
Carbs makes you sleepy and is easily digested. You want a solid meal for breakfast if it is going to take you through the day.

>>1107537
No idea about your abbreviations. For the strength part instead of going for reps only you should look into doing a progressively harder variation of the exercise for better gains

I can't deadlift and I'm looking for a safe and effective exercise to build and strengthen my lower posterior. Looking for an exercise or two that will work my lower back, glutes, and hamstrings.

The best I can find are bridge variants, specifically glute bridge, head bridge and full bridge.

Glute bridge is safe and the one leg version is great for hamstrings and glutes.

The head bridge is amazing for lower back, but I'm very concerned about the safety of supporting my body weight on my head.

The full bridge is difficult. I lack the thoracic mobility to do one with good form and I feel like my shoulders take too much of the load for it to work my lower posterior effectively.

Is the head bridge safe? Are bridges in general safe? And are there any different exercises I could do to strengthen the lower posterior?

How to make my routine less tiring? I feel like shit after completing.
>Planche lean (3 sets)
>Rings Support hold (4 sets)
>Chin ups (4 sets)
>Dips (3 sets)
>Inverted rows (4 sets)
>L-sit (3sets)
> Pistol squat negatives (3 sets)

>>1108168
No need to do support if you're doing dips. Just rto support at the top of the dip movement.

>>1108100
Back extensions and reverse hyperextensions works the posterior chain from the lower back and down. Bridge is not lower back, only glutes and hamstrings

If you want to do full bridges the thoracic bridge stretches from GB are very good.

>>1108168
You include much anterior chain work. L-sit, planche lean, support hold and dips all do the work. Cut away L-sit and rings support hold.

Your routine is also very imbalanced. You need shoulder extension work, you need hollow body work, if you cut L-sit away you need compression work without shoulder support.

It might also be too much training, too little sleep, too little food and too bad quality of food which interferes.

>>1108188
I am not doing ring dips, i am doing normal dips

>>1108211
i do hollow body and skin the cat for extension (i guess)

>>1108211
Try a head bridge and tell me it doesn't work your lower back like a son of a bitch. Still not so sure it's safe for the neck though.

>>1108213
Skin the cat is a ring conditioning exercise, it does not do much for shoulder extension although you go briefly into a german hang.

I do not know what you mean by hollow body?

>>1108269
If you feel tension in the lower back it is due to poor form. You need to fully flatten your back by firing the glutes. Neck bridges also requires a seriously strong neck to not do more harm than good.

>>1108723
I meant i am doing this hollow body hold. So what should i do for extension? Back lever?

>>1109320
It is hard to adequately train shoulder extension without weights.

Manna is shoulder extension but too advanced. Back lever is too, but potentially dangerous coming into it unprepared.

The top position of rows is shoulder extension, the table is shoulder extension. Else you need weights to train it. It can be shoulder flex pulls and standing bar extensions.

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>>1089105
New one

I need some help here, i've been doing bodyweight training for almost 2 years, in my first year i gained 12kg with only pushups, pullups and squats and so far in my second practically nothing, my routine always consisted on doing high reps and sets and just with that i got to do the front lever, back lever, 10 strict muscleups, human flag, etc. The thing is I don’t progress anymore, losing motivation in the process, my goal has always being to look good and perform tricks to an extent, never knew how to make routines so i always splitted my days in pushups, pullups and squat days with high reps, I tried keeping tension and lowering my reps but it takes 2m to do 10 pushups to failure and it’s boring af. What can I do to start seeing results again, how can I make a balanced routine to keep me motivated?

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First month of Foundations 1.
The hard part was founding the damn Rings.
I didn't weight my body. But I think I'm 62 kg right now + 2 kg from before. I will make two more post this is the best photo.

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>>1113103
Second photo front camara

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>>1113120
And here are my rings. I can't found gymnastic rings in my fucking country. And buying from Amazon or Ebay was too expensive. So I made my homemade rings. Until Abril 28.

>>1104312

So why can't i use straps on front lever if i get grip work from deadlifts and rope pull-ups? Also don't see why i shouldn't do supine handstands, if i have the pre requisites down.

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>>>/wsg/944492

Enjoy

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>>1113510
>>>/wsg/935693

whoops

>>1110312
Good work!

>>1113153
They look a little too thin for support work because they will be unnecessarily difficult to balance on, bear that in mind, but for rows they will probably be just fine.

>>1113500
Straps for front lever is leverage assistance and not just a forearm brace. Straps are basically cheating and will fail to provide the necessary connective tissue stimulus that earlier progressions will. Do the classic way instead pleasing the ego by jumping in to the full position assisted.

If you can do wrist push ups and 30s straight handstand with perfect form then go for it. However, I will need to see a form check of both before I can endorse the undergrip handstand. So please post it.

And what is up with the undergrip handstand anyway? It is so niche and has very little carryover. Time is hardly worth spending on it.

>>1112732
Try foundation 1 and handstand 1 and follow it meticulously. Here we believe that body weight strength training is done best through a method of progressive overload - progressively changing a position's leverage in order to make it harder, to create more resistance, and thus create more stimulus.

>>1106920

Because eating fat and protein only for breakfast helps facilitate fat burning since the last carbs you ate are burned while your sleeping thus making your body burn the fat instead. That's his reasoning.
>>1108066
Jeff seems like a cool guy, he's humorous and he also added an extra bit of liveliness to the forum. What annoyed me though was that they deleted natermans stickies in the nutrition section, yet there's a whole nutrition section dedicated to thrive

Can someone give an explanation for the planche lean? what should I keep in mind when doing it? What is correct form?

>>1113537
Thanks for the help, i read about foundation 1 and handstand 1 and it seems a routine very focused on tricks, and my main goal is to build some muscle/look good and do the tricks as a compliment, also i can do almost all of them except from the manna and planche so my goal would be to improve them a little within my routine and my only equipment is a pullup bar, a vest and 2 dumbells, what can i do?

>>1113966
Shoulders protracted and hollow body are the two big ones. Keep your glutes fired.

If you're doing PPPU then you need to make sure you maintain the lean throughout the movement. Don't push back out of it.

>>1113562
I agree that it sucks that Naterman's post was unstickied. At least it was not removed.

However, it supports the fact that the public forums are meant as an appetizer for the real information found in the course forums. GB is a business now, not the sympathetic project that they started out to be.

>>1113966
Major key points: Shoulder protraction, depression, ppt, legs together.

Secondary key point: Shoulder width arm placement, support on the upper side of the foot on a frictionless surface, no shoes unless you use a furniture slider/frisbee, no thoracic flexion during protraction, fingers pointing between forwards and sideways, head neutral, aim for hands at hips at least, enter place lean from plank and then slide in

>>1114072
F1/H1 is not focused on tricks, it is focused on having a healthy physique which safely prepares you for intermediate and advanced work later on. F1/H1 does build muscle, especially as you reach the 5 x 5 rep work.

I am also certain that you cannot do the end skills properly. I have seen many claims, but NO proof. Besides, if you could do these you would not be doing squats, push ups and pull ups for failure.

But be my guest to prove me wrong by uploading a form check.

In terms of equipment rings would come in handy! Rows are very important in balancing out the posterior chain from all the anterior chain work. Even straps, towels, bands or a sturdy table can be used.

What is the best exercise for shoulders? inb4 handstand push ups. I can do 6 in a row with perfect form but i dont feel any tension in my delts.

>>1114927
I didn't express myself correctly, i meant that i can do those moves in an infererior level for example i can hold the human flag/front lever for 5-6s which is much less than the goal amount of F1, still i never trained them because i was afraid to break the reps/sets scheme i saw in all the calisthenics videos on youtube thats why i have never done any exercise involving static holds within my routines, and about the rings, in my country i can only get pvc or metal rings, is it going to be enough?

>>1113537
>full assisted position

Lol don't troll me Alex, i figure why can't i split the volume between 3 sets strapped and 3 sets unstrapped. Regardless ill still be building volume with the straps. Plus i can also work on positioning.

Sorry if this is annoying to people who work hard at this.

Im very lazy and as a result very weak. Is there a routine that stays very simple with just pushups and squats, or other things i can do when i roll out of bed in the morning? i cant be arsed to do pullups cuz id have to hike to a park.

>>1115571
No. You will create a very imbalanced body only doing pushups and squats.

For calisthenics/gst you need something from which you can hang.

>>1114939
Press handstands.

>>1115333
Your form is probably not up to par either.

Those rings are fine for now.

>>1115443
For skill work straps are fine, but for strength work? No. I just see no benefit to use straps for such an "easy" exercise. Front lever is easy in terms of learning how to hold it correctly.

Where are you at in the normal front lever progressions?

>>1115671
are rows ok? i think i can do those at home

are those the three core motions? push pull and lift (squat is lift?) to get the balance you speak of? the way you said makes it sound really important.

>>1116989
Rows are nice! Push ups and rows work almost exactly the opposite muscles of one another. This is of course very minimalist and optimal results would include a lot of core work and mobility work as well as handstand work and other push/pull exercises.

Eventually you would want a pull up bar though for pull ups and front lever work.

Where are the sources on olympic coaches scouting gymnast?

>>1116015

advance tuck, but im p tired when i get to front levers on my program. 6x10 seconds

Skinnyfat out of shape faggot here, although I've lost like 15kg (from 112~kg) with just cardio and some weights already. Thing is, gyms with free weights end up being absurdly expensive in my country and I got better things to do with my money.

I've been looking for some options and bodyweight seems like a good fit for me. I want:
>looking to the long-term, lifestyle, habit. Not in a hurry to look great or be strong
>no particular goal, more of an all-round health thing and not looking awful with a shirt off
>advanced bodyweight shit looks cool
>currently have the time to dedicate to it, I assume I won't have to keep re-learning all the variations once I get em down

I'm between this and picking some kinda martial art. Is it a good fit? Is there anything I should be aware of?

>>1117538
No idea man, you tell me. But why?

>>1117542
Do you do pull ups? Front lever training and pull ups hugely overlap, so you might have to focus on only one of them.

I would also say that you need 5 x 30s normal tuck FL before adv. tuck for a solid shoulder strength.

Do you do hollow holds? They will help you build strength in your core for the flat back part

>>1118070
Probably do start body weight or the r/bodyweightfitness recommend routine.

Ah glad I found somewhere to post this

magnet:?xt=urn:btih:76971FBA9B4EC9D01BB20CE5DF38D3DB335F8E25&dn=gymnastic+bodies+with+indivdual+videos+pdf+file+text+only+bonus+materials+wildturkey00+pdf+word+mp3+flv+2015+ubtrg&tr=udp%3A%2F%2Ftracker.istole.it%3A80%2Fannounce&tr=udp%3A%2F%2Fglotorrents.pw%3A6969%2Fannounce&tr=udp%3A%2F%2Ftracker.openbittorrent.com%3A80%2Fannounce

Gymnastic bodies with indivdual videos, pdf file (text only)+ Bonus materials![WildTurkey00][PDF/WORD/MP3/FLV][2015]-UBTRG

>>1118070
At 100kg you're really just fat.

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>>1118070
Weightloss is 80% diet dude. Fix it.

Best most targeted results come from an elimination diet. To find out what is just fucking you up.

Bulletproof is pretty good. Add more carbs if you're exercising.

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>>1121076
can't read shit.

But it looks more like an advertisement.

https://www.youtube.com/watch?v=vdvQN6PBW18

Say alex what carry over do these weighted rope pull-ups have to actual rope climbs, pull-ups, and front lever?

https://www.youtube.com/watch?v=XB_7En-zf_M

perfect pull-ups VS DB rows for fl assistance? I also do dragon levers

>>1127697
How much will calisthenics help muay thai?

If so, what routine would you recommend?

>>1127472
If we disregard the weight it is basically neutral grip pull ups with an emphasis on forearm and wrist strength. Minor differences in targeted forearm musculature, but not any significant stuff.

I see them as a niche exercise. It is not a bad exercise for rope climbs, but there are better rope climb progressions out there. In my opinion it does not do anything new for front lever than normal pull ups already do.

>>1127697
There is a thread on gymnasticbodies right now about that video. Instead of giving a resume go check it yourself.

DB rows generally is bad idea because they do not simulate FL good in terms of body positioning.

>>1131890

Thanks man, also so would i get enough hspu practice if i do this

train handstands 3x a week

train supine incline bench 2x a week


train headstand push-up 1x a week

I might do one set on the days i do the supine incline bench, the reason for doing the supine incline bench is because it works the same musculature as the hspu without being as taxing.

>>1133196
HS 3 times a week seems like a reasonable start. Just remember to focus on getting that straight line. So do wall handstands, body line work and mobility work.

Bench is a bad idea. You train pushing with shoulder retraction, you preferably want slight shoulder protraction and elevation. Since most pushing exercises that have your shoulders elevated are quite advanced you can do push ups and dips to build some basic strength.

It is fine to do things like pike push ups and box headstand push ups once a while, like once a week with low volume - just to get a hang of pushing inverted. But put your focus on learning form with push ups and dips and then master different variations and perhaps add weight to the dips.

The scheduling is solid though.

>>1133375

What do you recommend past plank for core strength? Currently doing weighted planks, and reverse hypers.

>>1131890

could you link me to the gb thread?

>>1150691
https://www.youtube.com/watch?v=gAKxZnKA4gA

how about this? but on forearms or even feet elevated by bandS?

>>1150691
Straight arm planks and planche leans. Also hollow body hold progressions.

>>1150806
I believe it is in the basic strength subforum, somewhere at the top. Sorry, I am in the middle of an exam.

>>1151734
>basic strength subforum

Thanks for all your help Alex.

>>1151734

still can't find it

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https://www.youtube.com/watch?v=I_1yp6_gGqY


Fuck bros......

>>1161036
fug

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When I do pistol squats on my right leg, I get intense pain on the right side of my right calf muscle when I try to push up, and also at the very bottom when I'm coming down.

I don't get any pain in my left leg.

What gives? How do I fix it?

>>1154936
>>1155565
Now I cannot find it either...

>>1167542

well shit, Say alex you see this video

https://www.youtube.com/watch?v=3CnGKq9zeJs


What if you were to incrementally progress it till you get to a full wall planche? Assuming it would workout how would you go about progressing it? Using the static hold progression scheme given by sommer? OR by using a steady state cycle?

>>1084660
>off days
>gymnastics

Just
Snap
My
Shit
Up
Phamshalam

But seriously, not possible on rest days, fag.

Whats the point of PPT?

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THIS IS FUCKING GAY.

>>1169266

Well take it to fit

Anyone have Yuri Mammerstein's handstand book?

what's the best suggestion for a beginner interested just in handstanding?

>>1170538

Do foundation one.

>>1168394
It sucks. His back is arched during the wall slide, you want ppt, and he has too wide stance. I bet his handstand sucks as well. Also, you need to strengthen the specific muscles that are associated with the planche like the shoulder protractors and depressers.

Go with the conservative planche progressions instead of getting hyped about some random guy's unproven exercise systems.

>>1168654
A more efficient, stable and safe position of the body during load.

>>1170538
Take a look at Handstand 1.

>>1171000
Thoughts on archer push ups?

Id like to learn tumbling and thingken of buying Tumbling One.

Is it worth it?
What moves does it lead up to?
Do I need to have gotten somewhere in F&H1?

Pls and thanks

https://www.youtube.com/watch?v=2q8KMnWUsvg @ 0:34 most aesthetic gesture to ever be done by a human

>>1172917
Ineffective way of building muscle mass. Only a party trick.

>>1173233
You should ask over at GB. They can surely answer those questions better than us.

>>1175995

Say alex thanks for being a dad. Anywho thoughts on pvs pice parallels? Or should i just buy some?

>>1175995
any ideas for push excercise? i am doing pseudo planche push ups but i dont like it, thats why i was asking about archer

>>1176650
Archer is an ok stepping stone to one arm push ups. PPPU is a better pushing progression. If you have rings those are best.

Weightlifter here. I want to do handstand pushups but my body's so stiff I can't even do fkin pike pushups. What exercises should I do to improve core flexibility, preferably something thatd bear results in a few weeks.

>>1083806
Just lift weights, you hipsters

>>1176977
Not as fun you fucking faggot

>>1176875

You could try doing negative handstand push ups, or try doing them off a box. Don't know why or what part of the core you want flexible.

>>1176532
Parallels are really not that important. Because of the fact that p-bars are needed later on and offers much more utility.

>>1176650
The best push ups for beginners for building strength are pseudo planche push ups. Doing any other push up variants is detrimental. You should just keep at pseudo planche push ups; whether you like them or not is not important - the important part is where and how fast they take you.

>>1176821
PPPU will get you one arm push ups faster than archer push ups.

>>1176875
Stretch your shoulder flexion. See the stretch courses in the OP. I do not see how this could be a core problem. Though flexibility is a long term progress so you will probably want to spend around 6-12 months to open your shoulder completely depending on how severe your condition is right now and how much effort you put into stretching.

>>1177783
>PPPU will get you a one arm push ups faster than archer push ups

No arguments from me on that. I've actually experienced this in my training. I used to train specifically for one arm push ups. Then I started PPPU and after a few months my one arm push up got much stronger.

>>1177783
Okay thanks, i will keep doing PPPU

>>1177783

But all im training are HSPU. Should i make parallel bars?

How important is the diet for bodyweight?

The guide on /fit/ says about [16-18 * weight in pounds] cals if you are a skeleton (i.e. you want to build muscle mass and get big, c'mon). But does this apply for bodyweight as well? I do want to look better but I don't mind that it might take more time than regular lifting for reasons.

I guess eating more proteins is a start but do you also count all your calories and buy only whole foods since you started? How much "effort" do you guys put into your diet?

>>1179193
You definitely need to eat enough protein. At least 100g, preferably more.

It will build decent muscle mass but it takes longer because progression is more difficult. If you eat a calorie surplus you can definitely bulk. I've put on 10-15 pounds in a little over a year.

>>1179029
Doing only HSPU with correct form is a very steep learning curve. Perhaps post a form check so that we can see you are doing your exercises correctly.

>>1179193
I just eat more than I used to. When you eat enough you can focus on taking away the foods which do not contribute well to your diet.

>>1176875
https://www.youtube.com/watch?v=O-tX8C5EWhU

>>1179193
Diet is a huge part. Go to the fit sticky and follow the links on nutrition and put in as much effort in that as you can.

5,9" here interested in building strength. What program do I follow, Foundation+Overcoming Gravity or the strength program routine at http://www.startbodyweight.com/p/some-sample-custom-programs.html?m=1

>>1185490
Foundation or read overcoming gravity and try to make your own routine

Completely new here am I supposed to do Foundation 1, Handstand 1 and then move on to foundation 2, 3,4 handstand 2 etc or do I just pick one particular foundation and handstand routine and go with it?

>>1186528
Pls respond

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Say Alex 3 questions


1. if i don't do weighted mobility coupled with the progression of reps do i have to up the reps from 5x5 to something higher like 3x10? I do my mobility on off days or at the end of my sessions.

2.5x60 seconds really necessary for dragon levers, what about 3x30s for core exercises?

3.Is there a suck thing as a deep rom Japanese handstand push-up? It would seem like a great exercise for Weightlifter.

>>1186528

handstand 1 will take you a while to finish, the idea is to do with along with all the foundations, you're supposed to start a 1 and work your way up

>>1182640

That tutorial is shit


>"you don't have to be straight"

fuck off

Guys I need help planning my 6 day split, I'm very new to this and I can't seem to figure out how to split my workouts effectively along a 6 day branch ,please help?

>>1191807
Do a push legs pull
Push: dip progression, push up progression, Lsit/planche

Pull: pull up progression, row progression, levers

Legs: squat, deadlift

PS L PL X PS L PL X

>>1192184
No access to the gym,i work out at the park
I'm in university, can't afford a gym membership atm, thank you for the info man.

>>1191807
Why a 6 day split? Seems a bit excessive if you are a beginner.

>>1192265
Not entirely a beginner I've been at it for about 3 - 4 months , really need to progress to the next level.

>>1192382

3-4 months, fucking looooooooooooooooooooooooooool

>>1192524
Am I mid something? What's so funny m8o?

>>1192564
*missing

>>1192564
3-4 months isn't a long time to be working out. You're still a rank beginner.

Beginners typically can't work out with the highest intensity, so it's better for them to do a full body workout with greater frequency. You can do a full body workout 3 times a week. This would hit all the exercises 3 times instead of only twice a week.

A PPL split is good once you get to the point that a full body workout is too intense to recover from in 48 hours.

>>1192655
Noted ,thank you for educating me

Will doing stomach to wall handstand every day, trying to stay more upright help me reach free standing handstand faster?

I already lift and am pretty strong so every day isn't that much for me.

>>1193319

Yeah, but more skill work might need to be involved.


>>1187409

Plz rsp alex

>>1193319
everyday for 10 mins till can do free HS for bit.

when you move form wall dont jump into HS
learn handstand press to initiate getting into it.

Hey.

I am stalling hard on push ups. I've been around 5x12 and 4x15 for more then 3 months. I've managed to do 5x15 3 times, but the progress never stuck. I thought that i should be able to do 5x15 at least on 3 workouts right after each others but i can't. I am wondering if i should just move on to pseudu planche push ups now or what. Have i really mastered 5x15 if i can't replicate them now? And why is it that its so hard to do 5x15 push ups. I mean its push ups you know, they aren't that hard of an exercise. And why am i so stuck and not seeing progress?

>>1196633
Thankfully push-ups is something I've been good at,you've got to mix it up try to incorporate more variations of push-ups in your routine, like Archer push-ups, diamonds ,wide grip ,staggered ,etc. Try making them more explosive.

>>1196633
Try to do them first in your workout and check your sleep/diet. Other than that check at which point in the rep you fail the last rep to spot which is your weak link.

If all of that doesnt work, it might be time for a deload and let your muscles rest and recover.

>>1107537
>HIIT 100m

Do you know what HIIT is?

You should do more fartlek compared to LISS, but once your learned your Lactate inflection point your LISS can become more effective

But you need to maintain at least one true rest day each week.

Personally would also recommend spin bike / bicycle to running when you aren't sprint training / HIIT / Fartlek.

cycling is lower impact but no loss in aerobic cardio training effectiveness, making it ideal, and potentially avoiding a bunch of repetitive and overuse injuries attributed to running without a proper rest cycle

where should I train handstand progressions without fucking my shit up? my home doesnt look same, its all hard surface and walls
also im having trouble with the support hold with 2 chairs, it hurts a lot in the hands.

>>1197512
safe*

>>1197512
why not a mat?

>>1197634
a regular mat would not do much I think, unless you are talking about a mat that has the gross size of a bed

>>1187409
1: Why not do the coupled mobility? It is a huge investment in time efficiency and work capacity. It is literally one of the most important points to take away from foundation. The mobility work will often also have a positive neurological transfer to the strength element.

2: 5 x 60s might be excessive. If you are 100% positive that you have perfect form, you can do 5 x 30s instead for some of the core exercises that you are stuck on. But remember that mastery must be close to effortless, especially with lower time under tension, and one major point the time under tension demands are so high is because of the goal of hammering in perfect and effortless form.

3: Only for those who are keen of wrecking their elbows. Japanese handstands usually takes a decade for creme de la creme gymnasts to train safely up to. Yet alone in a push up the elbows will 100% be wrecked.

>>1197512
Do you have a free wall space to climb up at with stomach to wall?

If anything hurts, stop. Or you will need much rehab for the wrists.

>>1196633
y not abandon push up and just start working to get planche. maybe see if can do tuck planche on floor. that the lowest level. if not planche leans.

is that 5 sets of 15? that leans more to endurance.

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>>1197704

I don't got the space at my gym to do the weighted mobility coupled movements, would it be wise to work the volume up higher to 3x10?

What kind of hspu would have the best transfer to snatch pressing?

>>1197735
https://www.youtube.com/watch?v=u7g13qK7jVM

Do weightlifters use protraction on hspu?

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>>1197732
>>1196633

>>1197749
no its for planche

>>1197735
You do with the best options you have. If it is impossible to perform the weighted mobility at your gym (which sounds at bit strange since it should take no more space than the normal exercises) then you do not. Keep rest time low still.

Mobility is mobility and should not be over done. Mobility is really a lighter version of stretching with some weights here and there. Most can be done daily, but for some you need a day or two with rest. Some exercises like xiao pengs and bar extensions are very close to strength work and should not be performed often and not with more than the prescribed reps.

Not much carryover to snatch pressing. You have a narrow grip with shoulder protraction, and your focus is on being as stable as possible which for most people is the equivalent of performing the exercise slowly. So, not much carryover to snatch, which is entirely different skill primarily due to speed and grip width.

>>1198728
>>1197735

So what if you widened up and thew protraction out the window?

Also i meant doing hspu for 3x10 instead of 5x5 to make up for not doing the coupled mobility.


>>1197800
it's also for hspu.

RVD innovated a half bodyweight half weightlift called the Van Dam lift. You do a leg split between two benches and lifts barbells. What do you think about that? Pretty cool huh?

Fucking wrestling, man.

>>1200209

is gay

>>1200513

k

Is there protraction in dips?

Why are rope pull-ups necessary for elbow conditioning? At what point can i drop them, im currently working on BTN pull-ups and horizontal tilt front lever pull-ups.

Is there anything else i can do?

>>1198880
Protraction stabilizes the shoulder joint. Giving on on that will wreck your shoulders big time, and you will have trouble balancing on the hands as well as losing some strength.

A wide stance for HSPU will wreck your elbows. Quite a few people have reported this.

With regards to mobility why not try to perform it the same day, perhaps just later or earlier than your than your gym workout?

Your ideas show a basic lack of understanding of anatomy and body weight strength training. You should read up on that in order to understand why things cannot be done the way you want them to.

>>1203446
Slightly.

>>1203895
What are BTN pull ups?

I had 2 weeks break and now i want to get back to working out, should i deload after this long break?

I'm able to do 5x5 L pull ups. Can I start ring work? I was thinking about starting it last year but I'm very of injuries and chose to wait.

>>1204974
2 weeks is not enough to decondition your body, if anything, consider them as deload/rest weeks. If you want to be in the super safe side of things, lower the intensity a bit the first week but maintain the volume.

>Can I start ring work? I was thinking about starting it last year but I'm very of injuries and chose to wait.

Depends on the type of ring work. Sommers states that you can start ring work when you complete F2.

>>1204806

I did say some stupid shit, but what's wrong with wanting to do 3x10 on a movement for better connective tissue preparation to move on to the next progression? I assumed Coach Sommer has his athletes do 5x5 on movements with coupled mobility in order to condition the connective tissue better as well?

>>1205156

>Can I start ring work? I was thinking about starting it last year but I'm very of injuries and chose to wait.

>Depends on the type of ring work. Sommers states that you can start ring work when you complete F2.

>>1205177
>I did say some stupid shit, but what's wrong with wanting to do 3x10 on a movement for better connective tissue preparation to move on to the next progression?

IMHO, nothing really. If your shoulder mechanics and form are on point, you'll benefit greatly from doing high rep work in HSPUs, not only to condition your shoulder, elbows and wrist joints, but also to increase your muscle endurance and hypertrophy. Increasing volume instead of intensity allows your connective tissue to catch up with your muscles to the load.

The reasons why Sommers recommends 5x5 in all the main exercises is to maximize progression, cns activation and form correctness as the HSPU is a skill as much as a strength building movement.

>>1205180
Oh shit. Thought it was easier, better wait.

Any of you do rings? Is it true that they are RIP shoulders or only if you train with the same volume as some professional gymnast?

Sorry for my broken english.

>>1205266

Please read this.

>>1205249

>>1204807
behind the neck pull ups, come on m8

>>1204974
Listen to this guy>>1205166

You can do ring rows though, but nothing that supports your body weight in its entirety.

>>1205177
Some of the mobility elements are pretty rough, examples are jefferson curls, xiao pengs and standing shoulder extensions. These need low volume, especially if you are a beginner in terms of weighted mobility.

>>1205249
Sommer's way of programming is taken of of a context. There is a huge difference between training tight and weak adults and children highly advanced at every athletic parameter.

5 x 5 is a template used for foundation work as a way of reaching out for the most gains while remaining injury free and having a very easy to follow accessible approach.

>>1205476
Never heard of that one, will remember it now.

As for your question, for BTN pull ups and front lever like pull ups you do not need rope pull ups. Rope pull ups are very specific for elbow conditioning for later rope climbs. If you have perfect pull ups you will be able to or are very close to be able to do BTN pull ups.

Front lever pull ups require triceps strength too, so you will need dips and push up progressions to build that up as well as front lever progressions.

When is the best time to start training false grip and false grip pull ups? Mastering pull ups will be enough?

Do you have any tips for lordosis ?

>>1207820
as soon as you get rings start doing false grip rows and feet supported bent arm hangs, as you get stronger progress to false grip pullups, be careful with your forearm tendons, don't overtrain or you will fuck up your wrists

>>1207820
You can start to train for false grip pullups as soon as you have consistency on normal pullups with little rest in between sets.

Be careful though and start from the very bottom. Try going through the whole progression of incline rows towards pullups because as >>1207937 said, the forearm flexors and extensors are tiny muscles that are very prone to overuse, so if you don't program correctly, you can easily develop a nice medial and lateral epicondylitis that forces your whole pulling work to stop.

I believe sommers implements false grip work in rings 1, which ideally should be started after F4.

I've been training bodyweight fitness for about 9 months and have a very minor case of shoulder instability over the past couple of weeks.

I already do Ido's shoulder routine twice a day plus LYTP's. This helped me regain full ROM and avoid pain.

Do you guys recommend I do wide ring rows or regular ring rows with a 5 second hold at the top position? Which would be better for the shoulders?

What do you guys think of the /r/bodyweightfitness recommended routine? Is there anything you would add/subtract from it?

Hows your progress going Alex?

Im curious as to what you guys think about doing planks but with a band like this?

https://www.youtube.com/watch?v=8r4f5LxAbzw


Seems like a sound progression to the plank.

>>1207820
Mastering rows and pull ups, mastering adv. tuck front lever, mastering wrist and finger tip push ups.

Your forearms and wrists seriously tighten up from the stress of false grip training so I would delay this until ring specific training starts.

There is no purpose in training false grip until you are ready for serious rings training.

>>1207925
glute activation exercises and psoas major stretches.

>>1208022
What would be the purpose of wide rows? I generally believe normal width rows are just fine, however niche bulgarian rows can be a good strength builder once normal rows are mastered.

>>1208051
More body line work, more mobility work, more press handstand work, more handstand work. It is better than the other routines out there, but they still hang on to mediocrity in the name of "fun" training.

>>1208283
Have some wrist problems with tenosynovialis from aerial gymnastics training. Waiting for it to cool down now, and I can basically do no upper body work because I am afraid of stressing it and causing even more irritation. Core training and leg training moving forward slowly. SLS starting to be a breeze.

With regards to video. That guy has a solid planche lean despite not leaning much in and still rounding the upper back too much. The band seems like a good idea to play around with if you have a solid elevated planche lean. You can play with shifting the weight around and balance.

However, this is a niche exercise and I would recommend this to people who are at a adv. level tuck planche if they have no experienced spotter available since this is basically a feet spot.

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>>1208485
That blows dude, but atleast you're able to progress in some planes of motion.

Also I actually meant plank like

>pic related

>>1211004
That really seems unnecessary. Bent arm plank is only even included in planche training for people with little serratus anterior strength, I see no reason to elevate feet on this one. As soon as you can do straight arms, do it, since the carryover is larger. That exercise is a waste of time. Another thing is that his form is off on this one.

>>1211124

I was just looking for something to progress past the plank, i don't care fore straight arm variations because i don't plan on doing the planche.

Whats wrong with his form btw?

>>1211128
Piked hips and lack of protraction.

I do not understand; you want to have some progression to make the bent arm plank more difficult? That makes no sense. The bent arm plank provides little strength in the first place - it is merely being used as a way of learning protraction in a less difficult position than straight arm plank.

If you do not want to train for planche simply skip planks altogether if not for using them for body line exercises.

>>1211328

>I do not understand; you want to have some progression to make the bent arm plank more difficult? That makes no sense. The bent arm plank provides little strength in the first place - it is merely being used as a way of learning protraction in a less difficult position than straight arm plank.


Strange that you say so. I find it more difficult to maintain a plank for time when I do it from my elbows than when i do it with straight arms with full protraction. It made sense to me as the more horizontal angle challenges your abdominals more. This is even truer if you have long arms like we tallfags do. Serratus anterior activity should also be greater the more flexed your shoulders are, which is the case for elbow planks when compared to straight arm planks.

>>1211328

What wrong with wanting a stronger core for dead lifts and squats? I thought he had PPT not piking.

>>1169266
>Discussion about exercises
>gay
I took the bait

>>1211374
Bent arm planks are a tiny tad harder on the core than straight arm planks, yes. But not that much. Because the shoulders are in a less stable position, the core must compensate for this instability by contracting harder.

Serratus anterior origins from the ribcage and inserts to the scapula. Abducting the scapula activates SA because SA pulls scapula towards towards the ground in this case.

Having this established we know that SA has no effect on the elbows since it does not insert at humurus or anything like that, only shoulder movement and upwards rotation. SA only stabilizes the shoulder blade during pure flexion movements, it is not a prime mover, AND the difference in shoulder flexion is very close to similar in the bent arm and straight arm version. So no major difference that way.

However the reason why SA activity is larger during straight arm plank is due to larger instability in the elbow joint.

>>1211752
I believe it to be piking in that case.

If you want a stronger core for deadlift and squats you should do back extensions. Planks are also okay, but pelvis position is different so carryover is significantly less.

>>1208485

The idea is to focus on scapular retraction during wide rows by adding a static hold at the top. I'd do the same for ring rows too, which would build strength in my rear delts

>>1212509
Are your posterior delts significantly weaker than the rest of your shoulder retractors? Else it is only body building. I prefer to just advance once the row variation is mastered. Static top position holds will generally recruit smaller motor units which is not a good idea since you are training for maximal strength

A while ago (before an injury set me back), I was around mastery of undergrip single bar dips.
I attempted Korean dips lightly and couldn't hold myself up at all.
What exercises help build up strength for Korean dips? I feel like single bar dips aren't a direct prerequisite for them

>>1213699

I have had very mild instability in my left shoulder for about a month. It's much better now that I follow Ido's shoulder routines daily. I only feel it when I swing my arm forward and the joint just feels a bit loose.

I want to focus on my posterior delt to help correct this

>>1214567
Posterior delts are prime movers which do little to stabilize your shoulder joints. You should rather look at the rotator cuff.

If you swing your arm forward in the horizontal plane you are protracting your shoulders blades which activates serratus anterior. Perhaps that is the muscle you need to train. SA also has a stabilizing function in overhead motions as well.

>>1214187
Focus on shoulder extension exercises. H1 has some excellent stick exercises.

>>1217437

I do external rotation and internal rotation with bands to work the rotator cuff.

The instability occurs when I swing my arm from back to front, not from side-to-side. I also do lots of scapular pushups in plank, so I don't think my serratus anterior is the problem.

I should add that the swings have to be somewhat forceful for any instability to be felt.

>>1219153
Lucky you, then it is not great a deal if you remember to stretch and strenghten the muscles involved.

So, it seems like you can rule out SA. How is your overhead scapular movement?

Also, I have found that especially the hinge rows in F1 RC progressions help solve out weak external rotation and retraction at the same time. Take a look at those.

>>1219300

Thanks, I'll look into that.

What are your thoughts on RTO dips and pushups to strengthen external rotation?

>>1097203
Old school (meaning 1800s and before) approach is to find a movement that you have trouble with and do it 8-10 times every day. Gymnastics as we know is just an evolution of this: So just find a move you want to do and try to do it a few times, daily, until you can do it.

This progressions thing is some US thing that I have never seen in gymnastics.

t. German
We invented this shit, so listen to me.

>>1130392
>If so, what routine would you recommend?
Muay Thai uses high rep training of:
Pushups (10x20 or 1x100)
Situps (3x100, done on a slanted board)
Pullups (10x20 or 5x15; different grips each set))
and that neck training thing (high rep, low weight).

The numbers I wrote down are from champoion level fighters who are half your weight probably. So adjust as needed.

>>1221217
I forgot: The form in all these exercises uses lots of momentum and reduced rom (basically bouncing a lot) and would be seen as wrong by the internet. Works for them, though.

>>1221151
Ring variations of exercises requires significant stability to not cause more harm than good. As a good bench mark 5x russian dips at least, hands by hips planche lean, 30 push ups and 30s RTO rings support. Bear in my, with PERFECT form.

For specifically training external rotation push ups will not do much. RTO dips will but are far too advanced. When you get to the point where you are able to perform them safely your external rotation problems will most likely be solved.

A good way to get started would simply be doing hinge rows + specific band work.

>>1221209
>>1221209
yeah just try to do an iron cross everyday, I'm sure that will work well