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>>756838
>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

>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/

>>756842
>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.

>>756847
changelog
>removed one of the showoff vids
>added Joshua's channel once again
>fixed several typos in the q&a, etc.

Jesuschrist guys, we almost disappear.

so any of you retards have a Handstand 3 torrent yet

>>756864

OCG 2 when?

>>756838
In response to my form check videos

>>742880


1.pronated

>why exactly, and should i use a false grip?

2.carucyn has a good video on PPPU and how to exactly hold PPT and protract the scapula
see https://www.youtube.com/watch?v=8zjJfkgLpQc [Embed]

It will feel very hard at first, and you will lose some pushing strength, but once you get the protraction and PPT down you'll start making progress again


>Why is his depth so low, is this normal? head position looked fucked desu. Ive been useing slizzardmans toutorial but ill still give it a shot

>>756872
pronated because the front lever also should be done with a pronated grip

his depth is normal, his head position is supposed to be like that since he has full scapular protraction

slizzard wears a shirt in his video so you cant see his scapula properly, carucyn has perfect form in that vid

>>756939

Alright ill give them a shot, thanks brah.

>>756991
np and dont forget to post in /owg/ too ;)

>>757010

Aye were the guy talking to caladan last night?

>>757086
That would have been me.

>>757143

Hey what's up man, are you combining GST with Olympic lifting?

>>757143
No, the anon who mentioned that wasn't me, with his combined training program? Different person I'm afraid.

To explain: a week ago Caladan and I were discussing connective tissue strengthening because of his chronic tendon issues and his knees, in a non-owg thread. I mentioned some of Christopher Sommer's thoughts about it that I saw, in an interview he did with the crossfit podcast Barbell Shrugged, and showed him the Foundation 1-leg squat progressions. he had to leave for his conference and said to talk in a week or so in either owg or plg because he frequents there.

I'm interested in doing some Oly-lifting however, once my Y12 exams are over and I have some spare time, that's why I started frequenting OWG in the first place to soak up any information I could.

And just to clarify, I'm not the anon that you were talking to initially.

Ohhhhh interesting, let us know how it goes. Good to see im not alone on this ride.

>>757210

Hey other anon, how did you know i post on owg? saw my other videos?

>>757010

>>757218
Will do mate, there's a weightlifting club in the city not too far from where I live, so I'll see what they're like. They'll be cheaper than my current gym anyway once I lose my student membership deal.

Were you the one with the combined gst/oly program yesterday?

>>757143
>>757218
so 3 of us post in /owg/ too I see

yes I saw your oly videos posted there thats how I recognized you

>>757241
>>757241
Well, I don't post, I'm just trying to learn for now, same deal here with bodyweight, I don't have much to add but I'm interested in the advice and knowledge of some of the people here. Once exams are over and I can start a proper program then perhaps I can start to participate more in actual discussion.

>>757241

That's pretty funneh, so theres 3 of us that combine owg with bwg?

>>757220
That would be me heh.

>>757249

Do it mane.

What do you think about this progression?

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

>>757411

It's pretty good, what progression template would you use, this dude steals a bunch from sommer.

>>757478
I'd take probably Sommer's way, maybe it's not the fastest one, but it is more "trustworthy" in the long term.

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>>756838
>>756842
>>756847
>>756849

Rate my routine?

Squat progression
Pull-up/Chin-up progression (alternating)
Dip/Push-up (weighted)

5x5-8, MWF, failure on every last set of exercise

Starting 4x48sec hollow body holds tomorrow. Fuck i hate them so much..

>>757689
36x5 actually. I feel I am that pretty much doing max on all the exercises in the foundation program. I am sticking to the progression thats in the program but it does feel like i am maxing and even not always hitting the target goal by missing 5-6 sec or 1-2 reps.

Is that ok or does that hinder my progression?

I'm looking to add bodyweight training to this schedule:

>M:
30m Yoga morning
>T:
30m Yoga morning + 45m Running evening
>W:
30m Yoga morning
>Th:
30m Yoga morning + 45m Running evening
>F:
30m of Yoga morning
>S:
30m of Yoga morning
>Su:
30m of Yoga morning + 45m Running evening


I'm already commited to the Yoga and it's the flowing, active type where you actually build up quite a sweat. Running has been my cardio for ages. I just figured I should add something more focused on muscle gain and since the nearest gym is in another town, it seems bodyweight training is the lucky winner.

Which routine would you guys advise I do and when should I do it? I've never taken rest days into consideration before so I'm pretty stumped here.

>>757690
If you are unable to progress after giving your best effort multiple times while following the template you have to turn to new hold times and set numbers. That could be breaking the progression into several mini cycles, especially for the third month

Has anyone got a routine of bodyweight + weightlifting?
I've just started weightlifting, but I've been impressed by bodyweight mobility, and would be happy to combine both.

More specific progressions for planche and front lever


Tuck
advance open tuck
advance tuck
bent leg straddle
straddle
bent leg
full

thoughts?

>>757860
You need more preparatory work.

For planche you need planks and leans. For front lever you need hollow holds, perhaps also body levers

>>757822
Use the iM work in F1-F4 and H1-H2. Also look at the stretch series

>>757987

Let's assume ive gotten past building the base, how do the progressions look, the idea is that you should be able to progress more efficiently with more progressions right? Anything else youu would add?

>>758156
Why dont you follow the steps of F3&4?

>>758209

Because id rather run a steady state cycle.

>>758290
But that's what Foundation is about. It was Sommers who created the SSC as far as I know.

>>758306

Foundation is a SSC routine, but it's more of a one size fits all type deal which id rather not do.

>>758310
Yeah, that's why I said to do the straddle planche steps of F3&4. Not the whole course.

The steps of sPL in Foundation just go from high leverage to low leverage; like your template, but with a smoother progression. I don't know how could this be any different depending on the person's age or body type.

Two questions. I've been doing chin ups for about two and a half months now. I finally got to 3 sets of 8 on Sunday. Where do I progress from here? L sit chins, weighted backpack chins, something else? My other question has to do with hanging leg raises. I have two options. First is doing them on a steel beam that's part of the garage door or on a doorway pull up bar. I can't hold on to the beam for more than a set without my fingers giving out on me, even with a towel over it, and I can only do them to my waist. On the bar, I can hold on for all my sets and I can do them so my toes touch the bar but, I can't put my legs all the way down because the bar is too; so I'm at like a 150 degree angle instead of being a straight line. Which should I do? I prefer the bar but I'm not getting the full range of motion, does that matter?

https://www.youtube.com/watch?v=yOpNfDwHS5A


is this what proper scapula protraction on more advance dynamic progressions looks like?

>>758439

ill look into it a little more.

>>758439

The thing is i want to couple my static progressions with dynamic movements. So let's say im on tuck planche statics, i want to be working pusedo planche push-ups, so when i get to Open advance tuck planche i can work tuck planche push-ups, and so on and so fourth. I can't really do that with f3&4 progressions.

>>758561
His protraction is good but his pelvic tilt is terrible

>>758156
>>758209
>>758290
>>758306
>>758310
>>758439
Steady state cycle is not a good idea. Why settle for the next best?

Without the preparatory elements you are setting yourself up to stall later on or have injuries, and I do not really feel like I want to legitimize that approach. There is a reason these steps are needed.

It seems like an ego problem to me. The "one size doesn't fit all" argument is usually being used when people are unwilling to put in the necessary work. Also, by only doing F3-4 you are standardizing the program even more which itself makes your argument invalid

>>758156
>>758574

But pseudo planche pushups are basic elements of dynamic pressing strength as they only have a percentage of your total bodyweight as resistance. If you can't at least do bodyweight dips and pullups for reps and multiple sets with little rest, you have no business doing tuck planches or any of the other advanced variations of front lever because your elbows and shoulders aren't ready to support the weight of your whole body.

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Beginner here:
Is Marc Laurens book "You are your own gym"
a good book to start bodyweight excercises given
that I do not care about gymnastics/form and only am intrested in enhancing strength, speed and
coordination?

I had a quick look into the books of the OP-post
and they don't really seem adjusted to me
(6 feet 8", 250 pounds, Weak core, ok arms, strong legs)

>>758598

So you're saying if i got a 60 second advance frog i can't move on to tuck planche? Even if im working weighted planks along side adv frog stnace?
>>758620

You do realize that Pseudo planche push-ups can be upped in difficulty just by moving forward i little more? You could even get a full planche if you worked PPP for long enough.


>>758581
Could you show an example of proper hip pelvic tilt, i feel like foundation does it no justice.

>>758697
Yes I am. There could be plenty of issues about your form. Also, you will need leans to know how to correctly lean into a tuck planche instead of just pushing up into it. If you have a decent adv. frog stand you should have no trouble working through the leans. It took me 2 months to get to sPL PE 5 (normal planche lean).

>Could you show an example of proper hip pelvic tilt, i feel like foundation does it no justice

Search google for images. You should look for a "hollow body" form with a true straight spine. Butt should not be sticking up and lower back should not be arched. Look for the sweet spot in between

>>758751

I could post my frog stand form?

Hello, sorry but I'm completely new to gymnastics and body weight, and the info in the sticky is way too much to digest so I'm reading it slowly.

What I want to know are two things: is there a way to increase my mobility, and if there is then what is it? Also, would being overweight actually affect my mobility? In what way if yes and would losing weight result in me having better mobility?. Again, sorry if these are already covered in the sticky but please help.

>>758778
Sure you could. I would also advice you to post your planche leans and tuck planche

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>>759078

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>>759079

tuck fl row
open front lever row
advance tuck front lever row
bent leg straddle leg hang to row
bent leg straddle row
straddle hang to row
straddle row
full hang to row


Pseudo planche push-up
ring PPP
PPP hollow
tuck planche push-up
open planche push-up or planche dip
adv tuck planche push-up
modified straddle planche push-up
straddle planche push-up
modified bent leg planche push-up
bent leg planche push up
modified planche push-up
planche push-up
This is my sloppy go at planche/front lever pushing/pulling progressions, how did i do?

>>759077
Too much rounding, you need to extend your hips higher. This could be a lack of protraction and/or core strength.

>>759078
You are not protracting hard enough, you scapulae looks winged. Also, lean on the upper side of your toes so that you can slide into the lean. Find a surface where you can slide your feet for less friction; like a frisbee, a furniture slider or socks on slippery floor. Solid ppt. Neck looks a little bit out of line.

>>759079
Decent adv. tuck. Your wrists must be strong.

>>759080
Last one needs both protraction too. It also looks like a small arch in your back but it is hard to say because it is disguised by your clothes.

>>759135
Need more core prep work corrective work. You know, all the boring stuff.

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>>759152

lel"boring stuff", where would that go?
1.inbetween progressions
2.prior to listed progressions
3.coupled with progressions

>>759151

Does this mean im not ready for the tuck, what should i do?

Id like to thank sommer for my strong wrist


Should my back be more flat on the PPL/push-up? Does my neck look better on the second one? Ive been finding prostration hard due to my tight shoulder blade musculature but ill try working more on it, ive found doing PPL/push-ups in a straddle much easier to do/protract.


Thanks Alex

>>758910
Bump. Sorry but I really want to know.

>>758910
>mobility
http://phraktured.net/
and
http://phraktured.net/molding-mobility.html
from the OP

being overweight shouldn't affect your mobility too much, start watching what you eat and lose some weight.

>>758691
Selfbumpuro.
Already into it since a month, just want to know if it is viable.

quick question: what are TB stretches and where do i find them?

>>759301
Upper spine work to help with Thoracic Bridge. They're in the GB stretch series in the OP.

>>759175
Hollow holds for general core strength, learning to ppt and building up for body levers. Body levers will give you the majority of core strength that you need to be able to hold a full front lever. These should be mastered before you seriously start to train front lever specific exercises, you can however "play around" with tuck/adv. tuck front lever. Pull ups will also give you plenty of shoulder strength.

Boring stuff for planche is getting a solid planche lean before moving on to the hand balancing planche variations. Planks and leans will teach you correct ppt, scapular protraction and scapular depression. Thus you will learn how to lean into a planche, a skill that many people lack when they train tuck planche (they have no lean because of weak protraction). You can play around with frog stands until you have a significant planche lean but until then leave them be in your training program until leans are elevated leans are mastered.

To answer your question; mostly PRIOR to the progressions.

>Does this mean im not ready for the tuck, what should i do?¨

Test yourself with the F1 sPL exercises and be very strict with form. You should specifically work on your protraction since you were winging your shoulder blades. Try to film yourself, have someone check you or workout next to a mirror.

If you have bad rom in your protraction sPL PE 1 (scapular push ups) is your friend. You will learn to control your shoulder blades while simultaneously increasing strength and range of motion while you protract/retract.

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I've been doing foundation one since december last year. This week finally read overcoming gravity. I'm still trying to assimilate the concepts to change my training. Curently my routine is:

>pseudo plache lean push up
>hollow body rocks
>superman hold
>l-sit
>pull ups
>acessories for hypertrophy

Now I'm thinking about going for:

>x2 push
>x2 pull
>handstand
>pike stretch then manna

He says in the book it's better for a beginner to focus on repetitions rather than holds, so I don't know if my x2 push for example should be push up + planche lean push up OR push up + plank hold. Which is the best option for starting with handstands? Foundation recommends the tripod while OG says wall handstand. I have zero shoulder flexibility and wrist strenght. Already doing rice bucket + wrist exercises from HS1 to help.

>>759279
Form is extremely important to reduce the risk of injury and working your muscles fully during each workout.
Are you under the impression that gymnasts don't have strength/speed and coordination?

Your lack of basic understanding is exactly why the books in the OP are recommended.

>>759357

just stick to foundation. what are your goals?

>>759335

Thanks for the info/time Alex. Ill try my best to come back with better results. But could i do my planche leans straddled?

>>759399
Strenght, solid hold and staying active, I will never be a professional gymnast.

Why I'm able to perform superman 5x60s, hollow hold 5x40s but can't even lift my legs to a dragon flag position?

>>759382
Probably used the wrong word but when I said
Form. I didn't mean that I do not
intend to do the exercises properly but
instead that I am not intrested in
shit that has more to do with accrobatics
than muscle training e.g. doing a split during a
one-handed hand-stand, tricks on rings and shit like that.

Also my question was about that specific book
I mentioned. It seemed to (in comparison to the
OP books) cut away all of the shit I do not care about so I wanted to get an assessement on how
viable it is as training instruction.

>>759401

Because you will get to the dragon flags as progressions go on, just keep at it anon. How much do you weigh?

>>757693
Bodyweight depends greatly on your proportions,
As a measure of height / weight (although not particularly accurate for other means)
Body Mass Index / BMI is an Excellent measure of your potential for beginning a bodyweight routine.
Height in meters, squared (M^2)/Weight.
Or use an online BMI calc.
General rule is if you are below 25 you shouldn't have a problem with foundation or start bodyweight.

The lower the BMI the better your progress should be.

>>759409
5'9''
133 lbs

Probably a lot of people with a higher BMI/BF are progressing faster.

>>759497

Yeah if they're rushing, id say if you're recovery is good you could go 4 weeks before a deload.

>>756847
>What are your goals?
To do as many situps and pressups as possible, in two minutes each, in succession.

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Is the pike stretch supposed to be painful?

I reached a point where my lack of flexibility is stopping me from progressing foundation one. I'm doing starting stretch for a week, doing fine with every stretch excluding the pike. Thought I had a high leg to torso ratio (like girls) then i measured and I have 1:1. If my legs arent abnormally big, why I can't touch the ground?

Say guys once i master rope climbs can i do negative ring curls?

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>>764746

Ayeeee get out

>>756838
Now post the one where he breaks his neck on the concrete.

>>758691
I am not familiar with that book,
'But judging a book by its cover' there shouldn't be anything wrong with it as a resource for bodyweight exercises and very basic instruction.

By comparison, "overcoming gravity" also covers a lot of theory and information that may not be necessary to making a simple bodyweight program, but information that is definitely necessary for long term development of strength through bodyweight exercise with a self produced comprehensive program.

In short, as long as you follow the basic guidelines of the book you posted, you should be safe, but don't mix and match your program outside of the books guidelines because it probably doesn't cover the background workings thoroughly enough.

>>766094
What the fuck?

>>766094
You get that that gif is reversed and should be taken as a joke, right?

>>766104
Thanks man, helped alot. Will look further into it.

>>759400
I would only play with straddled versions until you have a wide straddle. Because as you loosen up your glutes the strength you have gained previously will be restricted to a certain range of motion which does not included your recent flexibility gains. As a bare minimum master sPL iM 1 before doing any straddle work in any planche holds.

>>764667
Do the GB stretch series instead. Stretching should not be painful, but definitely uncomfortably. It is all about finding that sweet spot.

http://www.catalystathletics.com/article/1686/The-Simplest-Olympic-Weightlifting-Program-in-the-World/


this with gst seems doable.

Damnit, wrestling is devastating this board.

I've got a question about planche leans

Should you finish a set early if your arms are shaking excessively? Will pushing through cause injury?

I was able to do 5x60s a couple of months ago, but I overworked and injured both my elbows (medial epicondylitis) and at the time I would push through quite hard for the last set or two. So should I have reduced the sets/time to a less shakey amount or rested more (because I wasn't resting as much as I should have desu)?

>>768513

If you progressed properly you would of already build proper connective tissue to built endurance upon.

>>768513
Shaking is not regarded as mastery despite achieving the hold times. You should work through a little shaking despite that, but excessive shaking should make you stop the set. Shaking happens due to the nervous system being under pressure and will improve over time.

A question; were you doing 5 x 60s on planche leans? Because planche lean mastery is 5 x 30s. If so, that may be how the injury originated. Perhaps also leaning in too far might have something to do with it too.

Anyway, while being injured now, rest until the discomfort disappears and start slowly again.

Also, take >>768711 seriously. He may be right

made a gif.

>>769054
?

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>>769136

>>769142
>implying that isn't just an l-sit with body at 45°

>>769599

isint it more of a wide front lever?

>>769925
It is a victorian

>>769996
Its a victorian with bad form, which is why Peter Derman as not used it in competitions since then. The only athlete with a nigh perfect victorian is Danny Rodriguez.

>>768753
Alright thanks, when I start leans again I'll reduce the sets and time to something more comfortable
And shit, yeah, I meant 5x30s sorry

>>770073
Can you link the victorian? I have yet seen a perfect one which is why I referred to it just as a victorian

>>769996

Yeah but the basic idea is that it's like an inverted Maltese right? And a Maltese is like a wide planche, so a Victorian is like a wide front lever?

>>770151
https://www.youtube.com/watch?v=NTRIVaoYQxk

i think this is it, guys we need webms.

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Hi guys

I've recently gotten into bodyweight training. I've been lifting for about 3-4 years so I have some basic strength but my flexibility and tendon strength are lagging so that's what I'm focusing on.

I still haven't checked out the foundations 1+2 and handstand routine (still downloading), but I'm trying to alternate the days by muscle groups (ie pullups/dips and chest/lever work).

My question is: How will my abs progress if pretty much every exercise progression is taxing on the core?

>>770305
Except that it is bio-mechanically very much harder.

>>770309
Definitively the best one I have seen yet. I cannot see if the elbows are bent or the hips are piked, but even so it is very good. Thank you for the link.

>>770514
You have to build up capacity to handle the load. That is also why a foundation split routine is being recommended. Be aware that these programs are designed as a stand alone course, and it will be very hard if not impossible to add additional strength work (especially in the beginning) without suffering in the other exercises that you do.

You yourself can decide how you will split the 7 different progressions up in terms which to do on which days. You should still be aware that certain exercises overlap each other and therefore some split combinations might be better than others.

Good luck with your training

>>770514
>My question is: How will my abs progress if pretty much every exercise progression is taxing on the core?

they will progress good, but i'm sure you are aware that ab definition is reliant on bodyfat, not actual ab strength

>>756838
Hi guys im mma fighter and i want improve my strength train myself with a body weight routine Simeone can help me?

protraction on fl rows, and fl yes or no?

>>770644
>you yourself can decide how split up the 7 progressions

You can split them up and continue to progress in strength, but my understanding is to be 'doing' foundation, you do either F7 (FL+sPL+SL+MN+SLS+HBP+RC in that order) or a 2 day split of A; FL+sPL+HBP+RC and B; MN+SL+SLS in that order, because doing them in this order carries a substantial endurance overlap for core conditioning.

Naturally the split is much more welcoming to beginners, but doing the exercises in that order, even the split will leave you super drained (in my experience anyway)

>>770514
You will develop endurance really quickly, strength much slower, but still very quickly relative to other training methods, but with the feedback of tangible progress as you become capable of things you were not capable of before.

>>770305
>maltese is like a wide planche
not really, it also uses the pectorals, but because of the aforementioned (>>770644) increase in difficulty it is from a position where the deltoids can contribute very little, so it is more taxing on all the stabilising muscles in the hold, putting it on a whole other level to a planche.

Now take that position and flip it,
And then take into consideration our upper body horizontal pull muscles are nowhere even remotely close to our upper body push muscles in terms of strength.
That is a victorian.

>>774079
>... you do either F7 (FL+sPL+SL+MN+SLS+HBP+RC in that order)...

It can be switched up to spread out volume if you have too many mastery cycles in one, if you have other activities that certain exercises will impair etc... But I agreed that what you mentioned should be the standard split.

>>774089
Very good explanation!

>>774089
>>774501
It's so strange to me because a front lever is easier to achieve than a planche.

>>774844
Bigger muscles and less and balancing required.

So I was reading through the foundation 1 PDF and didn't see anything about doing pushups, pullups and the like. Is this correct? Am I supposed to do the program without all of that?

>>774844
Any decent "street workout" guy can do a Front Lever, but only a handful of them can do a planche.

All professional gymnast can front lever on rings, rope climb and OAC (one armed-chinups, ropeclimb essentially being limited range of motion alternating AOCs), most can planche, and many can perform a maltese on rings.
And yet hardly any can perform a 'decent' victorian.

Despite most professional gymnasts having proportions ideal for high level gymnastics (read; Manlets) and being trained in gymnastics from an exceptionally young age. just for some perspective on the difficulty of a victorian.

>>775836
> ...alternating AOCs
typo, meant OAC aka one-armed chin-ups

>>775815
F1 is seven progressions you perform consecutively throughout a training session, it goes into detail about each individual progression before moving on to the next.
If you just read a dozen pages or so you would have seen the introduction and the start of the Front lever exercises.

IF you look through it a little further you will see plenty of pushup and chin/pull-up exercises in the HollowBack Press (HBP) and Rope Climb (RC) sections respectively.

It is all there, but for a quick glance summary the graph at >>756842 is great for referring to during actual training sections and keeping track of where you are in progression in the long term.

>>775850
So basically the exercises in the program take take care of the need to do pushups,pullups on the side?

>>775945

What do you mean push-ups dips, and pull-ups are progressions to front lever pulls and hollow back press

>>775065

interesting. thanks ladss

>>756838
Okay of all this 12 General I have been in here. The best I can say that:
Foundations>all the other shit
Overcoming Gravity s more theory and shit.
But what about a proper Diet for Bodyweight?

>>776101

What are your thoughts on combining overcoming gravity with foundation concepts, but over all go more foundation than og? Overcoming gravity would be better with images of gymnast actually doing the movements.

>>776230
There is nothing from overcoming gravity to add to foundation at the beginner or intermediate levels. Foundation is complete for both levels. At an advanced level OG may be useful as a reference book but I question the actual experience that steven low has besides anecdotal. I also dont understand why people prefer OG over Foundation at enthusiast levels when Foundation is literally made by a gymnastics coach with national prestige

How much protein do you consume?

I'm getting 0.79g/lb, said to be the optimal amount your body can handle (even if I personally believe it is still too much). I need to eat 300g of chicken a day but I'm considering cutting it to 150g a day because meat is costing too much as the price goes up everyday (I'm not from USA).

Will I get slower strenght gains or not?

how long does is take the average person to do a handstand?

Any tips for bar muscle ups? I can do plenty on rings but none on the bar.

>>776414

But i have goals which don;t correspond to foundations lay out, i rather get front lever rows, and planche push-ups instead of fl pulls and hollow back press.

Thoughts on doing Curls like this as a progression towards an inverted curl, while working rope climbs?

https://www.youtube.com/watch?v=XMlh8PF9j-o

>>776611
It takes me a little more than a second to do a handstand but I'm far from average.

https://www.youtube.com/watch?v=Ht2vjgC-MLc

When will all the shit body weight tutorials and channels go under, it disgust me how much misinformation there is out there.

Can I do the stretch routine without foundation? And do my own bodyweight workout? I'm just trying to get more flexible and stronger (im currently in boxing) should I just try foundation instead of 1000000 pushups and abs.

>>776554
The amount of protein eaten per day is rather contentious, a lot of different material suggests a lot of different numbers. Some say that 1/lb is the ideal, others say that you don't need more than 0.6/lb.

Strength primarily comes from the nervous system developing better motor patterns and larger muscle fibrils. As long as your protein satisfies the requirement your body has for protein in muscle synthesis, then you're fine. If you halve that amount and start noticing less progress then you'll need to up it a bit with supplementation or more meat/other sources of protein.

>>776754
These are advanced exercises that you could focus on after foundation. For both you need a front lever and a straddle planche which foundation builds. Afterwards you can do more specific work. I should also add that you are looking at a 4-6 year time frame for those exercises, and OG will not prepare you properly for those. A great deal of people may never even get there because genetics.

I am not trying to ruin your dreams but rather have you look at your goals realistically. What has helped me is to set up a lot of mini goals so that I can track my progress.

>>776611
> how long does is take the average person to do a handstand?¨

It mostly depends on how tight you are and how well you can train for it. On average I would say 3-12 months also depending on how diligent you are.

>Any tips for bar muscle ups?

Deep dips. Work towards russian L-dips. Controlled explosive pull ups. Learn to pull chest to bar without kipping. When that is done you are very likely to have a muscle up

>>777190
Of course you can. Ideally do both but stretching will also work on its own. But please do foundation instead of 1M pushups and crunches.

Is there an easier go to guide for foundation? I would hate to go through the whole PDF just to find what exercise is next and then having to go on youtube to look for the exercise video.

I remember some anons saying the videos were part of the PDF but mine doesn't have it.

I just looked through the stretch PDF and it doesn't have a program/schedule. How am I supposed to do it? Like all the exercises in one sitting? Am I supposed to be able to hold those positions?

>>777300
I think there is an exercise chart somewhere in this thread or in one of the older ones. Check the paste bin. But you have study the pictures closely to know exactly how to perform the exercise. There is no way around it.

If you want the videos I believe you have to purchase access to the products.

>>777318
You do the exercises in one stroke. No breaks. Watch the follow along videos, also for tips on how to scale the positions.

>>777457
I get that but do you do all of them? Or do you start at #1 like foundation and work your way up?
Some of those exercises/stretches look pretty difficult.

>>777562
You do all you can. In the follow along videos Sommer gives many tips as how to scale the exercises.

Say Alex could i train my 7 and 10 year old nephews with foundation, would i keep the progression pace the same?

How to maintain overhead pressing strength during foundation?

>>777295

Thanks alex, there is always PED/gh help :^)

>>777974
Yes, except I would cut down number of workouts to 1-2 per week and cut hold time/reps in half for endurance strength elements. The progressions themselves are fine and should be mastered in that order.

The cutting down of volume is due to the low amount of testosterone in children which renders hypertrophy and endurance strength training very ineffective. The sole focus should be strength training and slowly adding more capacity as time passes. Once they reach puberty the focus will shift as they grow bigger.

>>778592
You can either do maintenance sets (perhaps 2 x 5 RM) after your foundation workout or you can play around with the handstand push up elements starting in F3. Be aware that the later option requires quite strong muscles and good form and awareness.

>>777300
The videos are embedded into the pictures in the pdfs.

Make sure you open in a free version of adobe reader/pdf veiwer and NOT a third party program, and then selecting the pictures should activate the videos.

I can easily do 5x15 push ups but I feel like my traps aren't that tight during them. It's like they fall once I go below the elbow line. Also my abs probably relax too. I'm using too much range or do I need to work on something?

>>779405

Will do, thanks man,

Thoughts on Fitness FAQ's, and his Program? What's his background btw? Did he also rip sommers info? Dude is aesthetic, but his backne is kinda suspicious.

>>780397
Seconding this. Also, gonna try my luck and ask if anyone has a copy of the routine in his program. Not really willing to pay 67 bucks for a pdf, some videos and an excel spreadsheet.

Why does one shoulder (left, I'm right handed) rolll fwd on ring dips?

And what counts as RTO? 45° or the full 90°?

How do i count second effectively by myself without a stop watch? Also what progressions can i use inbetween foundation RC, and HPB the help me get planche push-ups and fl rows?

>>781340
Buy a metronome.
Its a little device that ticks depending on the increment of time you have it set to.

It is this, a stopwatch, or an hourglass.

Or buy a clock and place it in the room you train, or use the stopwatch function on your smartphone.

People can learn to reasonably accurately count time, but under the stress of training your perception of time can change, you cannot really do it accurately with the weak mind of a puny human.

Get a Brain Implant Chip and join the Post-human master race.

>>781828
If it doesn't exist yet, someone should really make a voice-activated stopwatch app that also counts time out loud...

>>781831
There is probably a metronome app you can get for free.

I just googled "MEtronome" and a dozen sites that do exactly that just came up.
They don't voice the time, but incremental ticks notify you of each passing seconds, naturally you would have to count the ticks to determine the time, but that is still MUCH more accurate than counting in your head independently.

>>757693
Are you a grill?

>>781865
I would assume

Can you really build legs just from bodyweight training?

Anyone got any pics of leg progress just from bodyweight?

>>786218
I have an amazing ass.
won't post pics though.

Definitely consider a single leg squat progression.

It will get you size, but nothing monsterous.
But it will get you excellent strength very quickly, meaning you, can really smash hypertrophy in the weightroom after achieving your single leg squat, and the high level of intramuscular coordination and strength it entails.

I have some questions about the foundation series.

1. How much time does it take to do the whole routine everyday?
2. Do i have to do the whole training at once or can i split it through the day?
3. How long will i have to do boring beginner stuff before i get to flashier things
4. Are the books worth buying instead of just using the pirated pdf?
I'm 26, 1.81 m tall, weigh in about 80 kg and i'm somewhat fit
Thanks in advance

>>789472
1. It varies depending on daily form, where you are on your progressions, how much you need to rest etc. About an hour to max two. Usually between 60-90 minutes.
2. Do it in one go you pussy.
3. Until you master them.

30 Rep Handstand wallrun: Thats 30 total and not 30 taps on each shoulder? Thats 15 thats on each shoulder. Confirm.

>>789472
Same guy with another question
5. i usually train in a park and it has a pull up bat high enough for me to dangle from, parallel bars and stall bars but without the extra bar sticking out at the very top . is that enough for beginner foundation?

>>789472
1: Depends upon how often you choose to workout and whether or not you choose to do a split or full F7. The split should take 20-30 min. F7 should take 40-60 min.

2: Optimally do it all in one go. You lose work capacity gains if you split it up.

3: Hard to say. Depends on you on your body as a whole; how disciplined you are in doing what needs to be done, how broken your body is and how smart you are to find solutions as to speed up the process without sacrificing quality. 1-2 years for most adults is my bet. Less if you also do the stretch series and H1.

4: Yes. You get a form check forum, a course wiki and answers to almost all of your questions through the private forums. You also get the videos and the updated SL exercises.[spoiler][/spoiler]

What is a good warmup for working technique? (handstand, crow pose)

I am following the you are your own gym app instructions.
I like it so far, though I want to repeat certain guidelines ubtil I am proficient.

What I miss is, that my muscular endurance is lacking, so I made some two ladder workouts for my restdays, each exercise consisting of 7.5min.
Every endurance workout takes 36 min without warm up and cool down.
On my liftdays I do strength training with bodyweight exercises.
So it looks like this SxAxSxBxS....
I am also eating at about 2300kcal ( almost my TDEE while I worked out 3-4 times a week).

>>792905
Arm circles, elbow circles, wrist circles. In foundation handstand it says to use easier progressions as warm up + wrist stretches.

>>789472
Today :
Warm up
Handstand 15sec x5 with 1 min rest
Forearm plank 30sec x5 with 1 min rest
Feet elevated bodyweight rows 3reps for 5 sets 1 min rest
Push ups 5reps for 4 sets 1 min rest
Hollow body hold 24secs for 4 sets 1 min rest
Arch body hold 24sec for 4 sets with 1 min rest
Integrated mob is in the rest.

This workout was an hour and two minutes. Its my deload weak. I did not do wrist conditioning because i am a lazy fuck and i also did not do the v-ups or whatever the name is.

>>792665
>>792677
>>794476
thanks again for the info

I think i'll buy the books. only one problem with the stretch series.
it has three books that focus on different things and buying all of them would more than double the starting price. is there any one of them that's best suited for a beginner?

>>794501
Buy the one that provides targets your imbalances the best. Optimally you will need all three but you can add later as you save more money

Looking for some info about H3. How many PEs/SEs does it have? Do they all have iMs or is it like H2? I'll be buying it in a couple months when I get money, but I'm really curious about the structure right now.

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Why do they look like this?

What's a good way of programming Slizzardman's bicep and elbow conditioning routine into a prehab routine after my strength work?

>>795056
I would also like some info. What I do know about H3 is that H1 is a core-requisite which means that you must master that one before you can productively progress in H3.

>>795814
Dude, provide some context

>>796369
List your strength and Nattyman's prehab work here and we can have a look at it

>>796380
https://www.youtube.com/watch?v=vaH_HUMooyM

Video I was referring to.

Still on a fairly basic level. I was on 5x5 tuck FL rows, 5x5 pull ups @25kg + 5x5 weighted dips @40kg and wall HeSPU I forgot, probably 5x5 aswell. I'd also been working on a BL with a SSC and I was on a straddle for 5x12s. This was about 6 months ago, I messed up my left elbow. Went to the doctor and although he didn't diagnose me for medial epicondilytis (which is what I think I had/have) but it did turn out I had mild ulnar nerve entrapment. Basically fucked around since, and resumed a proper routine last week. I've decided to just have 1 set of 8 pull ups and 8 ring dips as maintenance work while I work through all the basic pre requisites from the Gymnastics Bodies thread 3x a week.

So yeah... I want to include that at the end of my upper body sessions to start conditioning my bicep and elbow joint, but I have no idea how to include it. He mentions step 1 is the forward lean with the fingers facing back, step 2 is the german hang, step 3 is the fingers back SA frog stand. Does that mean that I only work on step 2 once I've mastered step 1 (if so, any idea on mastery ranges) or do I work all those steps in 1 session, in which case, what sort of sets/hold times should I be working with?

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>>796377

>Fitness FAQ guy
>Tyson Edwards
>Josh Naterman

What's with the sunken eyes?

>>796377
From reading the forums, H3 should be started once all of the PEs from H1/2 are mastered.

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>>795814
Dude in the middle looks like a bigger version of Kenny Florian. Especially in the eyes and nose

Why aren't you guys on /fit/? I know most of those faggots think curls is all you need for well rounded athleticism, but it seems like the logical place for this thread.
Also, maybe we can slowly make it about "health and fitness" again, instead of tissue/fa/

>>796449
The video is somewhat outdated hands-backwards planche leans are way too troublesome for most adults. If you somehow messed up your elbows this is definitively not something that you should do.

If you are doing the prerequisites (from the thread) you should rather start F1 and H1. You will experience much better progress. Did the doctor prescribe any specific exercises to rehab the elbows?

>>798506
Because /fit/ hates anything that is not barbell or dumbbell strength training. We cannot have proper discussions over there which is why moved moved to /asp/. I will not be joining the threads on /fit/ because they are too fast (time consuming) and have too many trolls, haters and pseudo-science

>>796649
You are right. I should add that it is also recommended to have at least F1 mastered

>>796499
They were bullied in childhood,
That is why they sought invulnerability.
But now theír relationship with mere mortals has become estranged, and they suffer the grief of watching their loved ones perish as they continue to live on, eternally.

What a cruel world this is.

>>768753
>shaking is not mastery

>be me
>be training foundation
>prior to foundation be able to hold plank for 2+ minutes
>shaking excessively after the first 30 seconds
>find I can actually meet plank mastery, but every set excessively shaking after 30 seconds
>take a break from foundation because reasons
>Start /bwf/ style L-Sit training among other basic maintenance exercises
>a month goes by
>go from feet supported to tuck l-sit
>deload week from current training
>"I wonder what level my conditioning in at considering i've only been strength training lately?"
>hold a plank for 2 minutes, first try.
>completely stable no shaking

I still shake on the later sets of 5x5 mastery (towards the end of the 3rd set and late in the 4th and 5th), but I just thought it would be worth sharing my experience.

>>769599
>l-sit with body at 45

L-sit is downward pushing, body in line legs 90 degrees or less.

A victorian is a different plane of movement, focusing on pressing backwards with absolute maximum strength to hold the position.

Most fit and healthy people can perform a tuck L-sit first attempt, and after a few months training perform and advanced tuck, and eventually an L-sit.

Only the most exceptional gymnastics can perform a victorian with good form. People who would laugh when they overhear people talking about doing a planche on the ground as being difficult.

also, see >>774089

anti-wrestling bump

Why don't women compete in mens gymnastics events? Come on guys it's 2015. kinda srs?

>>801116
because it would be no event? You can't scale down rings gymnastics like weightlifting can be naturally adjusted by reducing weight. theres only a handful of women in the world that can do a full planche let alone rings strength elements

If you are referring to other fields of mens gymnastics, women have the equivalent crossovers of tumbling and rhythmic gymnastics

Why did coach not release btgb 2 or liquid steel? Also thoughts on fitness faq's book?

Anything like wrist push-ups, rocks, and knuckle raises i can do for ankles?

Anyone here have any experience with linear progression on weighted calisthenics? How would you go about increasing the weight on weighed push-ups, dips, chin-ups and pull-ups? I'm thinking of doing 5x5, adding 5lbs every session.

>>803849
>adding 5lb every session
For reference in foundation Fundamentla leg strength progression, once Single Leg Squat has been mastered, it starts training lunges+25% bodyweight and adds 25% each mastery template cycle (roughly three months) with deload weeks.

I'd say adding 5lb might be fine for the first ~2 weeks training.
But you will VERY quickly max out the weight you can do a set number of reps/sets with, and if you continue to increase weight as rapidly you will inevitably succumb to injury associated with training at a weight your skeleton and connective tissue isn't prepared for,

I came here, because I believe that calisthenics and weightlifting are both roads that lead to bodily happiness.
That's why I dislike /fit/, it's as narrow as the lives they chose and deny to change.

That said, i need advice.

I am going to make an appointment with my doc so he can take a look and can refer me to a specialist, maybe there are stretches I can do to alleviate the problem until the doc takes a look.

The issue is, that i suspect, that my elbow nerve is inflamed, causing a weakening of my right side from the shoulder down.
Symptoms are weak wrist (even while typing this, it aches slightly with every touch on my phone's screen. Stretching is very difficult, no strength to pull my foot ankle and hold it longer than 20s) pain in elbow (clicking and numbness whenever arm is straightened) and lowered range of motion and numb pain in my pinky finger.
Moreover, my right trap is very tight and is emitting slight pain, sometimes it clicks while turning to the left and there is a bump on the back of the rught side of my neck.
I cannot determine if it is a lymph node or, what I fear, the stuff inbetween the discs holding it all together.
Pushups, pullups, bridges, l-sits. All of these cause strain on my right arm.

>>803824
>>803824
Those books were redone, compiled and changed into foundation 1-4 and rings 1-4 after the response to BtGB. Basically, BtGB contained too few guidelines as how to structure a workout and assumed that adults where capable of much more than they actually were.

>>803824
Front split stretches in GB stretch series have a lot of ankle stretches and calf raises.

>>803849
Slowly add more weight, perhaps 1 kg every 2-4 weeks depending on how well you progress

>>803824
Because he will earn a fuckton more money on on doing it the way he did with Foundation.

>>804012
Undoubtedly, money has become more important. I think he saw that he could not act as a gymnastics coach and founder of gymnasticbodies, so he quit the first and then had to make his money elsewhere.

>>803921
I would wait for what the doctor says. But you should really make an appointment with a physical therapist instead since this is their field of expertise.

I feel like it would do more harm than good for you to try to exercise. Obviously, do NOT do anything than causes pain or irritation. I would lay off completely if it is as severe as you describe it is.

What kind of chest development can I expect from calisthenics that are focused on chest in 6 months? Anything noticeable? Please dont give me examples of chests after years of training.

I'm an oly weightlifter, so I already do lots of overhead pressing but it's not that much for chest.

Tumbling course will be here in a few days. Too bad I no longer have any money.

>>805688
I am very excited.

However, it is worth pointing out that it is a movement course, not a gymnastics skill training course. It will feature a lot more than just cartwheels.

>>805704
What kind of scheduling do you expect for it in terms of time and frequency?
I don't know where I'll be able to fit it in unless I go back to some morning / evening split.

>>805251
Push ups and dips will provide plenty of chest development, but weightlifting exercises are in many ways superior for chest development. If we are talking about 6 months of training there will not be much of a difference between the two training methods.

>>805707
I have no idea.

I'm trying to do startbodyweight routine but I have no way of doing pullups is there anything I can do to replace it?

I just started bodyweight training today, and i have a couple questions

stats are:
5'11
170 lbs
bf% 20-25

should i cut while training or to gain muscle and strength should i eat maitenance to hopefully lose fat and gain muscle

also do you guys think 2500 cal a day is enough for a program if i do bodyweight exercises 3 days a week and cardio 2 days a week

>>806019
>should i cut while training or to gain muscle and strength should i eat maitenance to hopefully lose fat and gain muscle

Eat more carbs the night before and the morning before training, eat normal the rest of the time?

You should put on muscle fairly steadily depending on the program you are on, but you won't be packing it on like a curl bro, keep in mind that (depending on your program) your are predominantly training strength, with the idea being to progress through a series of increasingly demanding exercises as your strength increases.

Putting on weight can actually be counter productive to this outcome as it decreases your leverage by increasing the load of the exercises, the load being your weight.

Just focus on increasing your strength at the moment, and make sure to always follow the guidelines for your program in regards to rest periods and (if applicable) deload weeks.

After 12 months, reassess your goals.

Personally, I would recommend getting to the highest level you would consider worthwhile, and then start training hypertrophy while maintaining your strength in those skills, then as your weight increases your strength would also increase proportionately, but you will likely be unable to continue progressing forward with new bodyweight skills because of the associated decrease in leverage.

>>805251
Honestly there isn't much for chest strength training progression in gymnastics depending on your level.

Most exercises focus on use of the deltoid muscle group with the chest being a stabilizer or synergist at best, of course it still sees development, not as substantial as actually training the pectoralis muscle group actively.

Just do some dumbbell flies to supp your current training.

For those people interested in dynamic strength, read this thread:

https://www.gymnasticbodies.com/forum/topic/22625-movement-one-series/

>>805251
Your prayers have been heard https://www.youtube.com/watch?v=1eqKau93EPw

i wonder if he browses 4chan?

Hey anons, I'm a 1,70 m, 55 kg male skellington who started to do a bodyweight routine (the one from startbodyweight), but I couldn't keep it going. This may sound like a lame excuse, but I didn't have enough time. It's been about 4 months since the day I stopped, and now I'm determined to get back to it.

The problem is, I'm not sure if I should go back to startbodyweight or begin a new routine, possibly the one by Antranik or those from Foundations... What do you guys recommend? Thanks in advance

>>806995
Foundation + handstand + stretch

k

Thinking of doing a SSC for my weighted exercises. Something like this.

1.test for max
2.set weight at 80-90%
3.up the volume for 4-8 weeks
4.retest


3x2 4x2 3x3 4x3 5x3 4x4 4x5 5x5 or 4 weeks 2x3 3x3 4x3 5x3

GB Tumbling 1 course is released, friends.

>>807917
Too bad we can't talk about it yet.

And again Itzhak Sommer divided it into 300 parts.

>>807917
Now how long for a torrent to come out?

Another awesome blog post by GB:

https://www.gymnasticbodies.com/all-about-dips-how-to-train-them-safely-and-effectively/

I would also vote for adding a link directly to both GB forum AND their blog site in the next OP.

Has anyone heard from TaurenNigga?

>>808510
With that much content it is only reasonable. We should be happy that he provides a step for every possible concern. I count 9 movement courses total.

>>807917
I am fairly certain that dynamic strength training will fall outside the scope of this thread and distract the majority of people who are training for maximal strength.

Anyone know /sp/'s take on gymnastic threads? I guess that is the correct board to discuss these things.

Also, need flexibility milestone reached; I did a seated pike with my head touching my quads (I forced it obviously, but still happy to see progress).

Anyone of you guess having reached a milestone recently?

>>809668
>>809669

We just need to make a GST thread now.

>>809668
/fit/ is actually the most correct place though

>>809795
We'd like to thinks so but if its not barbells, fitizens disagree.

>>809795
>>810397
I also prefer a slower-paced thread for better discussions

>>810522
>>807883

thoughts alex?

>>812550
I would rather progress it in smaller increments like adding 0.5-1 kg every second week or so. Steady state cycle is in my opinion reserved for special occasions like building connective tissue strength in a planche lean or going for a narrower grip on shoulder dislocates

I am a 5' 6" manlet who is going to do the startbodyweight routine. I weigh 130 pounds, so I was wondering if i should put on some weight to gain muscle or if i should mantain my current weight.

>>814210
No need to worry much about diet as long as you eat (enough) and that the food you eat is healthy.

I was reading the pastebin, and it says that startbodyweight is more about muscles and will get you stronk, but does that mean that foundation won't get you stronk? Or is it just not it's main focus and would either take longer or something else. Also, since this is /asp/ and I'm thinking about starting a martial art, what differences would there be if did one over the other in relation to doing a ma.

What ankle conditioning would you recommend for a tumbler? How does this look?

1.weighted ankle stretch
2.single leg calf raises
3.shin raises
https://www.youtube.com/watch?v=469bSR9yqVk [Embed]
4.Squatted seiza
https://www.youtube.com/watch?v=FbpmnWBrKTY [Embed]

>>813953

Why did sommer add this concept to lunges then? I figure it's a great way to build volume, as well as strength.

>not training to jump good
https://youtu.be/uGW1m6DZYKA

>>814567
It might come as a surprise to you, but Sommers doesnt know shit regarding general barbell training and weightlifting programming.

>>814567
It is not a bad approach; the adding of smaller weight is just safer and holds less risk of plateauing.

>>814398
Foundation will get you strong: but it's not it's specific end-goal. The end goal is to get you doing the seven major skills, and by the time you get to those, you will have gained strength. However it also is designed to ensure that adult practitioners have muscular imbalances and poor motor-patterns ironed out along the way, so its slower and progresses in increments that are designed for work-capacity, preparation of muscles and joints and mobility over raw strength.

Hey I just started a bodyweight routine. My body fat is still probably around 20-25 %. Should I keep cutting or should I just eat maitenance

>>816165
Then is doing something other than foundation, and doing/switching to foundation if I wanted to focus more on gymnastics-y stuff an option, or that a stupid question? I don't know anything about this stuff yet.

>>815073
>>814613

Thanks guys ill look into it the smaller pl8s.

>>814554

thoughts on this?

>>817117
No, it does not work that way. Foundation is so specific yet encompassing so many different principles that it cannot just pushed out on the side line. It should be your main focus.

>>814554
The stretch series have a lot of calf- and ankle conditioning. Most of it is in the beginning of the front split stretches.

>>817462
>No, it does not work that way.
Just checkin m8. Thanks, time to get fucking reading I guess.

Hey peeps. Not sure if this will be frowned upon or not. I guess this is a rate my routine post.

Is it a good idea to break up Foundation work to a push/pull/legs split? I was thinking of something like this.

Push: Spl, Hbp, MN, Hs1
Pull: Rc, FL, SL, Hs2
Legs: Sls, (squats and deadlifts), movement series

Repeat with rest on Sunday.

Middle split on first leg day with Front split on second. I don't have the bridge series yet but I have kits stuff for the shoulders and bridge/abh which I'll fit in alternating on push days most likely. Anyone have any criticism?

>>757693
Can you recommend me a yoga routine? I always wanted to do it but don't know where to start.

I am currently following reddit routine, my goals are mainly hypertrophy and achieving L-sit and FL, is reddit routine good for my goals?

>>794476
>>794501
do your wrist conditiong, bro. trust me. especially since you're 181x80

>>818776
>Pull: Rc, FL, SL, Hs2
>HS2
wtf? I'd put in more row work but anyway i wouldn't split foundation in pull and push workouts, as you would get sore/tired more quickly than switching between a mixed routine.

>>820367
>Lsit and FL
bro Lsit is easy af

>>825420
Not for me yet

>>820367
I would drop the static holds in the Reddit routine and do the Front Lever progression from Foundation 1. Its been years since i've seen the reddit routine so i dont remember it anymore, but do something like 4 sets of 12 reps before you move on to a harder variation of the exercise, your goal is not to advance fast but to get size so don't rush it. Perfect reps.

Do the Front Lever progression as your first exercise on every workout day.

L- sits aren't that hard, but i think there are progressions for that as well in the Foundation which you can follow. Do both FL and L-sit work before the other core work, if you do any. You want to focus on those first and foremost so there is no need to use your energy on other core exercises. But those hollow holds are mean as fuck and will give you good hypertrophy in your core as well.

>>826236
I dont know why i told you to do FL before EVERYTHING. Before the other core stuff.

Why don't you just go to a gym if you are looking at hypertrophy? You can easily combine FL and L-sit progressions with a PPL 3 day split.

>>826236
In reddit routine you advance when you can do 3 sets of 8 reps and i was doing 3 sets from the beginning, should i add 4th set now?

>>829982
Sounds like you should advance

>>829993
you mean start doing 4 sets?

>>826236
I dont understand foundation, what i see is that i can achieve full FL after 6-7 years, its a lot of time. Doing hollow body will take me 1 year, i dont understand this

>>818776
H2 is pushing, not pulling.

I would put H1+2 with your leg training and keep movement series on a seperate day or at least do one workout during morning hours and one in the afternoon hours.

>>825420
Where have you been?

>>830003
Who said front lever would take 6-7 years and hollow holds 1 year? If you do your stretching and live by the program I believe that you can get maybe 5s front lever after 2 years (not reach the progression; just being strong enough to hold the full one).

What keeps people from progressing hollow holds is tight hip flexors (not being able to push the lower back to the floor in the full hollow hold) and low work capacity. If you remember to stretch, learn proper activation of the abs, eat/rest/sleep well and schedule your workouts it will only take 1 year if you have a chronic condition or you have below-average genetics.

>>830102

Hey bro I was the one putting Hs2 on pull day. It was mainly just to balance out the exercises performed each day. But yeah leg day and HS sounds pretty good. I was going to do movement in the morning and use it for conditioning/cardio and do strength at night

>>830102

>>830347
Me again. Apart from the HS thing does the rest look decent in terms of frequency/recovery and stretching days?

>>830102
1 year seems very good to me but i dont know how to progress, on F1 its 12 week template but this is too long

>>830347
>>830350
Sounds like a really good idea. That would be my pick too. Make sure that you do not overextend your work capacity though, your workouts are pretty heavy with only little rest time. You have to tread carefully.

>>830452
You do not always start at week 1. You test for mastery and start at the week which corresponds best to your current level. Sometimes, you can master 2 exercise progressions in a row (if you are lucky and have done your home work).

>>830003
>what i see is that i can achieve full FL after 6-7 years, its a lot of time. Doing hollow body will take me 1 year, i dont understand this

It doesn't work like that. If you take the full time for each progression, that's how long it will take, but that's not really case. When you move to a next progression you can start on week 5, 9, or even the final week.

You'll find some progressions might take you longer than the 3 months, but you might pass one in two weeks also.

Read foundation. I get it, but I am a curious retard, so I'm wondering if there's anything like videos of people doing all the shit. Like, doing the routine while pointing and explaining shit about from and stuff to me like I'm a retard. Or would I need to buy the thing and go on the actual site or forums or what er for that.

>>831419

Foundation videos are literally about 20 seconds long with about 2 bulletpoints worth of cues. Coach did say in a post that it was intentional and the private forums were to be used for further explanation. Apart from that, YouTube. But be careful, a lot of videos don't have the same quality coach wants.

After I get strict tuck front lever rows down 5x5 what progression can I do next? Top pulls or what about advance tuck rows?

>>756838
I'm glad you guys are /asp/ies now instead of /fit/izens.

How do you stretch for more flexibility? I've heard that if you were touching your toes for example, you can reach down as far as you can comfortably, but then go farther and stretch it for a few seconds and then go back to normal. Is that how it should be done? By pushing it for a few seconds at a time until you can go farther?