kys cucks

wwe run this shit

Nigga bodyweight is too complicated, join the dumbbell home gym squad

I made this thread to selfishly ask about front flips and hand stands.

I wanna learn these two movements with literally 0 previous experience other than trampoline front flips which I guess are worthless.

If I go to the park and practise on the grass I won't die will I?

Also best tutorial videos for these 2 movements?

what a fucking weird picture. at least take the pants off the ankles
it just seems unplanned like she was using the toilet and then noticed her legs looked nice and snapped a picture before pulling her pants back up

>>1335333
I highly recommend a spotter for flips. To spot bad habits and to be able to push you so that you do not under-rotate. A foam pit would also be nice. Generally, for the front flips you would want to jump as high as possible into the air, extend your body as much as possible and then tuck yourself in as fast and as much as possible. The transition between completely extended to completely tucked is what creates the rotation that you need. Failure to do either properly will result in under-rotation.

For handstands pick up GB's handstand 1. Be mindful that a handstand cannot simply be learned in matter of weeks. It requires a serious effort into shoulder mobility work, body line work, wrist work and balance work.

>>1335317
Is that a trap?

>>1337216
No. An Asian on steroids.

>>1337207
Thanks alex

>>1335854
>at least take the pants off the ankles
Asians' brains are just hardwired for efficiency and all that smart people stuff. The picture was about the legs, not the ankles. The cost of removing the pants and then putting them back on was not worth the benefits of more exposure.

Guys, is there a way to specifically target the lateral deltoids with bodyweight exercises?

>>1337387
post more

>>1335317
more of pic related please

>>1335317
Source

>>1335317

Nice dick bulge, OP.

>>1337413
>>1337419
>>1337498
https://desustorage.org/fit/search/username/Cheekie/

She is a namefag on /fit/

Follow the archive link and she has a few ass pics and tit pics

>>1337406
There are no such things as lateral deltoids. There are anterior, medial and posterior.

>>1337555
I want to train upper arm support, are there any prerequisites for it?

>>1337572
Again, I need to have clarified exactly what upper arm support is

>>1337555
>Lateral or acromial fibers arise from the superior surface of the acromion process of the scapula.[4]
>They are commonly called lateral deltoid.[8] This muscle is also called middle delts,[7] outer delts,[9] or side delts[8] for short.
>They are also mistakenly called medial deltoid,[10] which is wrong, as their origin is the least medial portion of the deltoid.

Thanks for answering my question, though.

>>1337975
Bottom part of russian dip, where you hold yourself on your upper arm

>>1338032
Okay, my bad. I was not aware of that. I was taught that they were medial or middel delts. But having a look at their point of origin and insertion I guess it makes sense to call them lateral delts.

The medial/lateral delts are very active during press handstands and handstands due to the stability required to execute a perfect rep without lean and bent arms. But they are not prime movers and I cannot think of a beginner exercise which specifically targets it. Exercises like iron cross and ring flys are too advanced.

The medial delts are heavy engaged during shoulder dislocates especially as you rack the weight and force a narrower grip

>>1338076
>>1337572
So you basically want to train shoulder extension? For the transition phase of the muscle up?

A good start is stretching A LOT. Biceps, pec minor and anterior delts. Meanwhile you can go for depth in bench dips. Once you have released initial tightness you can go heavier with shoulder flex pulls, standing stick extensions (weighted) and dip dips.

Russian dips require a good degree of flexibility and strength in that range of motion.

>>1344379
Okay thanks.

I have a form check of rings plank. https://drive.google.com/open?id=0B3UJCZbVekMaSENDOEhLTFQtMDg (mute sound). Is this too much protraction?

>>1337216
>>1337387

Steroids give women a dick bulge?

>want to do bwf but overweight and weak

Should I lift weights first to build some strength while losing fat?

>>1344858
Do push-ups, sit-ups, pull-ups, and squats/swim/something light if you don't want to stress your joints too much.

>>1344858
1. disregard >>1344890
2. learn to use a rowing machine

>>1335317
how can i get calves as thick as her?Will hiking suffice?

>>1335317
Which is the best routine for aesthetics and which for strength.I read before about overcoming gravity and the man who wrote it said that its best to do strength for aesthetics or something like that so I want to see what you guys think about it.Also how often and what cardio should I do since I need to lose weight (74kg now want to go to at least 63~kg).I thought of either 2 liss and 3 hiit or the reverse 3 liss and 2 hiit and obviously saturday and sunday rest.

>>1346614
Forgot to add that I have 10kg dumbbell and thought that it might help me with exercises like curls skullcruchers,dumbbell flyes and dumbbell row which dont require that much weight and will make it easier for me to be able achieve doing chinups and pullups (i guess)

>>1346631
>>1346614
Nobody?

>>1344890
>sit-ups
hahaha

>>1348110
There's literally nothing wrong with sit ups.

>>1335317
trap?

>>1344803
They enlarge their labia and clitoris, so yes. That photo is of an asian girl named cheekie that regularly posts on /fit/.

>>1348272
Depends of how they are performed. If you transition between lumbar extension and flexion for many reps you are putting yourself at risk of a disc herniation.

>>1346614
Aesthetics is always a matter of preference. You generally get bigger by weights, you naturally look more athletic with bwf (although cutting with weights will achieve the same thing), if you want a body builder look you should go with weights.

Cardio is always good. I would start off with 3 times a week with moderate intensity.

How tall are you? 63 kg is very small. I am 188 cm myself and weight 84 kg despite having a very slim frame. If I went down to 75 I would be a skeleton.

I recommend foundation 1 and handstand 1 in the OP. Generally, people have a hard time structuring and progressing with body weight training when they make their own routine because there are so many concepts that need to be understood. OG is not bad, but it is an outdated book and has many, many flaws

>>1349535
I know that weightlifting is better for aesthetics but I can't afford gym right now but I have 10kg dumbbell which I think I can use for low weight exercises like curls,skullcrushers,dumbbell rows and flyes.
Im 175~ so I think its normal that you will look different than me.Of course never said I want to be exactly 63kg but in the range of it and maybe I look like shit at this weight because I have no muscles.

>>1349535
>If I went down to 75 I would be a skeleton.

Nah. It's doable. Look at this pic of Novak Djokovic. He is listed as being 1.88mts/78kgs and looks pretty lean and ripped but nowehere near a skeleton IMO.

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>>1349558
damn, forgot pic.

>>1349535
>>1344746
Alex can you check if its good form?

>>1335317

>>1349535

Hey guys,

What's the verdict on the GMB "Integral Strength" Program?

I've heard you guys saying GMB are legit, but I haven't heard anything about this program and it's quality, although I have heard you talking about the quality of Foundation + Handstand, is "Integral Strength" a viable alternative?

Foundation progress is way too slow.

Fuck this.

>>1349455

My dick just got so hard. I want a QT juicer chick.

>>1349604
Jesus, dude. Your back looks like a 'c'. Protraction=/=kyphosis. you can protract your scapulae without moving your ribcage or head. Learn to activate your serratus anterior, the sensation is like having something 'pinching' you on both sides of your ribcage.

>>1349666
looked elsewhere.

Seen good reviews around, had a look at the basic program (Integral Strength) and decided to buy it.

Consists of progressions of shrimp squat, +Pushup, L-sit, bridge press and inverted press variations as well as broad jump training, tracking progress through ease and quality of movement in each progression, in a circuit, going for time with emphasis on form.


Seems like a good alternative to foundation (If it works) for those who couldn't fit in the entire hour (minimum) Foundation requires, especially in the longer duration/repetition initial phases.
It takes seems like once your into the program proper it should only take 20 minutes not including warmup/stretch.


I will be posting in the future about the results, naturally I won't comment on progress until i've completed at least the first 8 week training cycle.

Wish me luck fellas.

>>1350898
Thats what i thought. Thanks

>>1344746
>>1349604

Too much rounding in the lower back, too little external rotation, rings positioned too far off the ground, you are shaking too much, you should rest on your forefoot - not your toes.

I have said it before and I will say it again. Master normal plank and planche lean before doing them on the rings. You have bad form.

>>1349558
>>1349560
Not a skeleton imo, but still far from muscular. It take significant effort in cutting to that weight at that height while maintaining at least a little muscle mass.

>>1349542
Do not consider such things as ideal weight and build. Just get started with a program. After all effects are generally the same. People look different due to genetics, not training programs.

>>1351625
Its actually wery close to the ground, trust me. Its hard to rest on forefoot in these boots, RTO is 45 degree.

>>1351940
My advice still applies. You are not yet ready to benefit from this exercise, when you are not turning the rings out completely, no protracting properly and you are shaking too much. It is an ego thing because if is much more exciting to do on the rings.

Coach Sommer's athletes are taught 90 degrees elbow turnout eventually to promote optimal biceps and brachialis development for future ring elements.

Anyway, and this is nothing personal, I dislike giving advice and having people pick apart what they want to hear. So I prefer not to give any in the future if I expect you to not listen to me entirely.

>>1352156
I will do 90 degrees once i master 45 degree. That part with protraction isnt hard to fix, i will do new video tomorrow

>>1352156
I'm the guy from a while back with anterior deltoid pain.

I'm not sure what it is now.

I think it's an impingement-but I don't know enough.

I'm doing light planche work and overhead press.

The pain was never great to begin with, but it's decreasing now.

It disappears in days that I don't train that particular muscle and only becomes slightly sore when I do.


I have read that having tight pecs and upper trapezius could cause this-so I've been doing stretches for those (it makes sense to me because my traps are over-developed for my size).


Any other ideas?

>>1352156
>>1352277
I'll clarify that the soreness is where the collar bone meets the deltoid

>>1352279
Might be trigger points on the distal insertions of your upper trapezius. Look for a good anatomy book (Clements or Moore) and learn to locate and palpate your muscles and its insertions. That will help a lot to self-diagnose and pinpoint minor injuries.

>>1352812
I've been looking at diagrams and what-not in my spare time.

It seems like it could be the bursa.

I'm seeing my general doctor on Monday, but I don't think I know enough to self-diagnose (and therefore treat) for this. The shoulder is complex, and I don't have the time to learn-plus my doc owes me a favor.

>>1352819
Find a PT. Doctor's only know how to give you pills.

>>1353041
I just need him to identify the problem.

>>1353072
Which is why you should go to a PT. A doctor is just going to tell you to stop what you're doing and give you pain pills or anti-inflammatories.

>>1352277
Generally, people should stretch the entire anterior chain of muscles. That includes anterior deltoids, sternocleidomastoideus, pec major and minor for shoulder. Triceps, biceps and supraspinatus should be stretched too.

I cannot guess what it is. If it is near the collarbone it is from where the pic minor inserts. No matter what every one who strength trains (improperly, which is the majority of people) or sits at desks, plays computer or checks their phone too often will have to stretch the muscles mentioned.

It is true that upper traps usually tightens up due to inhibition of the middle and lower traps. That is usually fixed by doing depression exercises like pull ups, dips and L-sit work

As >>1352812 says massaging the tight spots (around the collar bone) is never a bad idea unless it gives you lasting pain or irritation.

>>1353072
Doctors (depending on the country and the doctor itself) are usually not so well-versed in anatomy in terms of identifying and fixing problems. In fact, they only understand the basics and then it is guesswork from thereon. A physical therapist is more likely to be able to help you.

Do not accept pills as a cure. Stretching, resting and strengthening the right places are what will make you good again.

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>>1335317
Newfag here do you guys take protein powders and other supplements? I don't know if if has any sense since i'm doing body weight and not going to the gym but then again the purpouse of the suplements is to reduce fat and help muscles grow. Anybody has experience with them?

>>1354679
For all of your protein suppliment questions id refer you to either 1st the /fit/ sticky, 2nd scooby's website, 3rd finding a qtddtot thread

>>1354691
Thanks.

name of the song in this video?

https://www.youtube.com/watch?v=kUmGd0wA-lM

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>>1335317
why does pic related recommend 1 day a week of pushups/handstand pushups/dips?

what's wrong with doing 2 of those, or even all 3, on the same day?

>>1355478
Its nothing wrong but you need to balance it with 3 pulling excercises

Can someone post a video of a perfect form pull up? I dont know if I should keep hollow body through out the movement

>>1335317
Bodyweight routine for joining the military?

>>1351625
>but still far from muscular
the dude's muscular, he's just not buff

>>1358514
You can see that he his done some training, but I would rather call him toned than muscular.

>>1359033
>You can see that he his done some training

lmao

I need a foundation progression screenshot, can someone post please?

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>>1360296
This one?

>>1360455
yes, thanks

>>1352277
>I'm the guy from a while back with anterior deltoid pain.
You and me both, buddy.

https://www.gymnasticbodies.com/forum/topic/9238-8-months-of-being-injured-what-finally-helped/

Looking around the subreddits also taught some things. I also looked at a bunch of books and Fix My Shoulder Pain by Rick Kaselj.

>High reps ( without pain and not to failure) to put blood in ligaments, joints, tendons to help with recovery
>Mobility and stretching helps only when there is no pain
>Posture (hunched shoulders leave less space for the RC, so if your posture's like that, it only makes it worse. so does sleeping on the injured arm)
>Form (not bringing shoulders back during pull-ups, not retracting at the bottom of a push-up and pulling shoulders back, imbalanced push/pull routine, etc.) the tendency is for external rotation to be overcome by internal rotation, like never doing rows
>Overuse/overtraining
>Massaging and stretching tight surrounding muscles (traps, pecs, lats)

That's about everything you can do on your end. And maybe eat more tendons and cartilage.

Surgery seems to be less trustworthy for the shoulder. Works for some, not everyone. https://en.wikipedia.org/wiki/Impingement_syndrome#Criticism

Also, RC are pretty small muscles. A little pain might already be a big problem. I personally suggest starting again from the ground up, perfecting the basics with high reps. At least now you have more time for other parts of your body. You can work on front split, middle split, bridge, pancake, flips, cardio, etc.

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>>1362326
I'm seeing a chiropractor tomorrow and a PT later in the week. Meanwhile my doc is doing an MRI next. X-ray said I was fine.


I've been doing stretching and shoulder rehab.


The more reading I do the more unbalanced I find my routine to be.

My only pull motion was a bunch of one arm chin ups. I'm reworking my routine now and will be doing rows in addition to this.

Live and learn, eh.

>>1337406
https://www.youtube.com/watch?v=lp6iE4lOHH0

>>1363174
I never gave this guy a chance before because most fitness YouTubers are garbage, but I stayed long enough to watch this video.

I think I'll give his videos a chance.

>>1354679
I do bodyweight and i take protein powdee
> the purpouse of the suplements is to reduce fat and help muscles grow
No. I suggest you do actual research on supplements and not just read labels saying "GET SHREDED ABS AND HUGE PECKS"

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hey /bwg/, 6'2"(188cm) 185lbs(84kg), only 6 weeks into the r/bodyweightfitness RR. I've got some questions about cutting/bulking.

If I'm totally honest, one my main goals is hypertrophy over strength, that and cutting back my bf% (it's hard for me give a goal number because I don't know what I'm currently at. I've been eating an avg of 2400 kcal/day since I started, with a avg of 112g protein/day. Would I be better off eating at a surplus when I'm this early in the program? Would the extra weight make progress slower? I don't really want to put on a huge amount of extra fat without much muscle gain, and since I've just started working out, can't I build just as much muscle while ALSO losing fat, or am I already past that window?