>Websites
gymnasticbodies.com/forum
antranik.org/bodyweight-training
globalbodyweighttraining.com
startbodyweight.com
/r/bodyweightfitness
fitloop.co
>Books
The Naked Warrior - www.pdfarchive.info/pdf/T/Ts/Tsatsouline_Pavel_-_The_naked_warrior.pdf
Overcoming Gravity - https://thepiratebay.se/torrent/7663751/Overcoming_Gravity_%28gnv64%29
Coach Sommers Mastering GST Series
http://kickass.to/mastering-gst-pdf-2014-ubtrg-t8577688.html
>Foundation 1+2 and Handstand 1
http://kickass.to/mastering-gst-2-foundation-three-foundation-four-handstand-two-and-rings-one-pdf-t9160432.html#main
>Foundation 3+4, Handstand 2 and Rings 1
>Safest Static Hold 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
>Wrist Prehab
www.kitlaughlin.com/docs/wrist-mobility_bodyline-exercises_handstands.pdf
Same in an instructional video: https://www.youtube.com/watch?v=GmMfW2kCkeE
Rice bucket training:https://www.youtube.com/watch?v=GY_IuSX4j-k&feature=youtu.be&t=2m10s
>Bicep Tendon Prep
www.youtube.com/watch?v=vaH_HUMooyM [Embed]
>How to make parallettes out of PVC
http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf
>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
>Common Preqs, Video format
https://www.youtube.com/watch?v=ZkI1GBjj3eQ
>Wrist Prehab and Bodyline Exercises
www.kitlaughlin.com/docs/wrist-mobility_bodyline-exercises_handstands.pdf
>Kit Laughlin Wrist sequence (video format of above)
https://www.youtube.com/watch?v=GmMfW2kCkeE
>Rice Bucket Prehab For Wrists
https://www.youtube.com/watch?v=GqZiVt9YBX0
>Bicep Tendon Prep
www.youtube.com/watch?v=vaH_HUMooyM
>Shoulder Dislocates for Mobility
https://www.youtube.com/watch?v=vP8YmmRMz6I
>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
>Ido Portal’s Resources (Mobility, Strength, and Movement progressions)
http://antranik.org/the-floreio-project/
>Homemade parallette guide
https://www.youtube.com/watch?v=QvbbrulbW8Q
>Greasing the Grove explanation
https://www.youtube.com/watch?v=rGjtPtXXWCg
I don't have time to check out the old thread from archive to check out if you guys have made any changes to the pastas as I'm going to sleep now.
Just thought I'd create this for you bros before I do.
Hopefully it's alive when I wake up.
what is a good way to train for the OAP? foundation only can make me train for it by doing ropeclimbs, since I dont have acces to a rope I cant do it
>>28365190
Use fewer fingers on one hand while gripping normally with the other.
Negatives, i.e. pull yourself up normally, then let go slightly with one hand and lower yourself as slowly as possible.
>>28365290
>Use fewer fingers on one hand while gripping normally with the other.
is this really legit?
Thanks, man.
>>28365365
Yes, but if your wrist/fingers are in bad condition, don't do it.
Might want to do this if you don't already: https://www.youtube.com/watch?v=GmMfW2kCkeE
>>28365552
only for some reason my right wrist is always stiff compared to my left wrist which is pretty flexible
Doing foundation1 +hs1 should I do prehabs and daily stretches apart from iM ofcourse.
>>28365365
>is this really legit?
Works for me.
>>28365717
can you do an oap?
>>28365748
Not yet.
>>28365114
OH GOD HIS FINGER ARE GONNA SNAP WTF BRO
>>28365751
But you have increased your strength in vertical pulling by doing pullups with less fingers on one hand?
>>28365753
Giganigga what?
>>28365770
Yes.
>>28365753
since you probally have no clue about joint conditioning you would think that yes
>>28365829
i've not seen anything about it in OP - care to help a nigga out ?
does that work for wrists ?
i had a tendon ripped and stapled back on like 5+years ago and its holding real good, even when i was more heavily invested in weightlifting - nithing was a problem.
i kinda slacked due to university tho - now i feel like i could use some of that, no option to weightlift like before again tho.
>>28365944
1 post below the OP nigger, read next time you ask
Some fella posted this in last thread, how solid is this intermediate routine?
>>28366422
lacks straight arm work
Also, no need to do ''core'' when you train for the planche and front lever
>>28366422
1. Not an intermediate routine
2. Pale imitation of the reddit routine turned into a push/pull
>>28365640
Short answer: no.
Prehab: Foundation is conceived to train your tendons with your muscles. Adding stuff like bicep tendon or wrist prehab shouldn't be necessary. There's a fuckload of wrist strenghtening exercises in HS1, for example.
Stretching: your call. If you don't care about being especially flexible, just do the mobility exercises, they'll get you more flexible anyway. If you want more, add some stretching sessions.
Anyone have a pair of http://www.roguefitness.com/rogue-rings
Coach Sommer isn't selling his rings right now and I'm in the market for some.
>>28367108
you can find cheaper ones on amazon m8
>>28367237
But are they of the same quality? I'm looking to invest in a good pair, not a set that I'll replace after a few months
>>28367258
it's just a pair of fucking rings
a wheel made of wood or steel with rubber for grip
you can even make them yourself
>>28367293
This, I'm all for quality equipment but damn son, two rings on a rope.
>>28367258
then buy a wooden one
>>28367108
Yeah, they're pretty good. I have the metal ones.
dudes
is it necessary to do a SSC for the most basic isometrics like hollow hold, arch hold, planks? it seems a bit too conservative
>>28367647
nevermind, found my answer
>>28367647
No. It's for straight arm stuff
Anyone who is not doing foundation cares to share their routine?
>>28369064
Sure. It's not a rigid routine, but here's the exercises I do:
>planche leans
>L-sit
>handstand practice
>Pullups/chinups(weighted and unweighted)
>inverted rows(trying to do tucked front lever rows)
>Pushups/dips(weighted)
>Box pushups, working up to handstand pushups
>Dragonflag progressions
>stomach vacuums
>assisted pistol squats
>planks
>glute bridges
Think that's about it. My schedule is something like ABxABxx, but I move around exercises as I see fit.
>>28369064
mine is a hybrid between r/bodyweightfitness' and startbodyweight's....basically keeping the structure of the former in terms of excersises, setsxreps and rest but using the progressions of the later, plus more static stretching
Bumping to keep this shit alive, since /BTG/ threads are the only reason i vistit this board anymore
First time posting on 4chan here guys, have a few questions.
I started doing bodyweight exercises last week on injury recovery, I am doing the reddit beginning exercise.
I have a few questions.
1. Will working towards the planche by doing pseudo planche pushups eventually give me enough strength to do one handed pushups, or should I train separately for that?
2. I train one day and rest the next. Can I do frog stands and pseudo planche pushups on the same day without overworking myself?
>>28370912
I can do 10 pseudo push ups yet cannot do one one arm push up. It's not enough resistance to do it without training. Tuck or flat tuck planche push ups might be enough .
>>28371094
For sets with minimal rest.
>>28370912
Yes to the second question, it's about total volume and intensity, use paralletes for the push ups if you want lower volume on your wrists.
Anyone want to share progress?
Can i do pullups and chinups on the same day?
>>28371283
Yes.
>>28371380
Should I do them all together, like 3 sets of pull and 3 sets of chins or have some exercise separating them?
>>28371392
What is your goal?
Guys I tried following these guides and now I have to get rotator cuff surgery.. wtf
>>28371392
>6 sets of vertical pulling
what's the point
chinup and pullup are almost the same thing anyway. if you're a beginner either will do. if you insist on doing the two grips (idk why) then do 1 set of chinups and 2 of pullups
>bodyweight
>author is a weight lifter
>eat more, exercise less
>>28370912
if you're gonna do the one from reddit, look at this link
http://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
it goes a bit more in detail about isometrics and warmup
So, does anyone else think it'd be a good idea to include yoga as a part of this general so we get more consistent activity on both ends?
>>28371439
My goal is to do more, i'm starting on bwt l, and i can do 3 chins but only 1 pullup, so i was wondering wich one was better
>>28371473
>mark lauren
literally who
>>28371524
Just to chin ups for now then. Wait until you can do a 5x5 or 10 chin ups before switching.
>>28371546
Thanks for the help
>>28371524
it's pointless to do more
once you can do 3x7 or 3x8 it's time to move on to a harder excersise (close grip, archer pullup, etc)
do whichever you like better, it makes no difference
>>28371572
Chin ups are lot easier to get into. The difference is that he'll be able to train those more effectively in the beginning.
think this would be better for boxing than weight lifting?
>>28371637
Please clarify your question
>>28371652
Well would this do more good for your body if you're an amateur boxer than just lifting weights?
>>28371637
maybe? no?
bwt will help you gain control and stability rather than pure power
>>28371666
No. You can take components of bodyweight training (joint prep, also levers and other core work will be beneficial and even superior) but you should still lift.
>>28371490
I've heard good things about P90X's yoga, namely that it's the best part of the program. I haven't heard anything about P90X2's, though. Supposedly it's better, and it's also 30 minutes shorter
Hey /btg/. Climber here. I was wondering if anyone knew good programs for people trying to condition themselves for climbing beyond the usual climbing and campusing. I've been working on Foundation b/c it's supposed to increase tendon health and strength, and that's necessary for climbing. Is there something else I could be doing that would benefit me more?
What do you guys do for forearms? Only pull-ups?
I chose chinups over pullups because I can't do rows(aomost broke a table trying to do it), so I need some biceps work. So I feel like my forearms are kinda lacking.
>>28371973
I don't know any program specific to climbing but since it often involves staying firm in uncomfortable positions, it would probably do you good to do some core work. planks, holds, hanging leg raises are all good for that. and don't forget about your wrists :)
>>28372064
ironically I've made the most forearm gains by doing rows under a table. since the grip is so awkward hands and forearms need to stay particularly tight
>>28371973
Rice bucket prehab
>>28372064
False grip training, bent arm hangs, planche progression in particular, levers
Pls survive the night. Also, what are everyone's favorite stretches?
Since you omitted the tl;dr, can someone link me to the pastebin?
>>28371473
>post book that has been discussed and concluded as shit and removed from the OP
>hope to use it as b8
>I'm replying to such b8
>>28371490
Sounds like a good idea to me, bring it up in the next yoga general thread.
We can have the OP here have our sticky and the second post have the yoga resources. Or we can have pastebins for both. Not sure if yoga has one, but I have a link to our pastebin
>>28371973
Definitely any prehabs, I've heard rice bucket training is great, I'd imagine doing Foundation and getting stronger and getting more body control is great in general for climbing, but I wouldn't know
>>28373510
http://pastebin.com/4hdf1uaP
Here you go, not sure if anyone has updated it yet, this is the last time I've updated it.
Haven't updated anything recently or even been here, school's got me busy
Anyone know if rice bucket training is good for a sprained wrist? I'm planning on doing Kit Laughlin's wrist prehab when it recovers
>>28373796
bump
bodyweightfags please teach me how to gain insane core strength to do V sits and levers and all that silly shit while having huge quads from weight lifting. I do leg raises both upright and lying down but it's very hard to progress.
>>28373796
Absolutely. After you feel no discomfort in your wrist start doing both. Kit Laughlins routine twice a week and rice bucket training 2-3x a week.
>>28374729
Core Strength (First 4 should be held for 3-5 sets for 60s each with little rest (1-2 min) between sets. 30s sets are fine for L-sits and pseudo-planche leans). The rational for the short rest period is that these are basic positions that you should be very comfortable in.
- Plank Variations (Forearm/Straight-Arm/Pseudo-planche Leans)
- Hollow Body Hold
- Arch Body Hold (don’t do this if you have low back issues)
- L-Sits
- Dragon Flags
- Front/Back/Side Levers Progressions
Check some of the links in OP for progressions, maybe Antraniks site.
>>28374729
Your big quads aren't really a problem, the lever arm on your hips and thighs isn't that bad. Having an extra 10 pounds of muscle on your thighs is small compared to the increased torque moving between different progressions, so it might set you back one progression at the most e.g. you'll be doing a straddle front lever when you could be doing a full front lever. Unless your quads are inhuman, I think the effect wouldn't even be that large.
Oh shit, we haven't had a threadly reminder about trying to achieve a one arm handstand pushup
>>28371973
rope climbs
>>28371973
Don't forget to do wrist prehabs mentioned in >>28365137
You can easily "immobilize" your wrists by NOT doing them, since climbing focuses only in one kind of motion - pinch, grab, finger hold - which are opposites of those prehabs.
One climber, who can do 5.14c (7b), apparently fucked up his wrists that way. Can't do more than couple of routes per training session.
>>28376270
in addition, www.youtube.com/watch?v=H0vOH_XGWFU
>>28376270
Sorry, meant 5.12b
Should hanging leg raises be something you do as a static hold or something you do reps of? The startbodyweight website says to do reps but I don't really think that's doing anything.
Pls respond.
>>28371094
I can do 3 onearm pushups and I cant do tuck planche pushups, it's all about tricep and core strength
>>28376615
>>raises
Figure for yourself.
The static hold is something that would be called Hanging L
When you are at the bottom of a pistol squat, and your leg is bent at an acute angle, which muscle are you using to get back up? Quads, hamstrings, or glutes? I have pretty strong and flexible quads but I can only one-legged squat to parallel. When my butt goes below my knee, it feels almost impossible to get back up. I exert maximum effort and it feels like it puts a lot of stress on my knee.
>>28366576
What straight arm work should I add then?
>>28377046
actually depends on how much your knee is forward, the more it is forward, the more quad is used
if you do a lowbar squat for example, you use more glutes than in a regular squat
but with a regalur pistol squat which is similiar to a front squat, the quad is worked the most
Its hard for you because you are not used to the movement, try assisted ones for now
Threadly reminder that if you aren't training to achieve the one-arm handstand pushup, you're wasting your life.
http://roughstrength.com/how-to-gain-one-arm-handstand-pushup/
http://convict-conditioning.com/is-the-one-arm-handstand-push-up-really-even-possible/
>>28377046
up to paralel it's quads and below it's hamstrings+glutes
>>28377074
planche+front lever progression
>>28377046
I focus on using my glutes and quads for getting up, but I do feel it in my hamstrings as well.
about http://www.startbodyweight.com/p/start-bodyweight-basic-routine.html ,does it works? how long until you see some kind of result? i see it really easy tbh (i think that 3 sets of 4-8 rep of each exercise is too poor), i would do that plus 45 min. of cardio
just did a set of 1 arm pullups for the first time
feels good
>>28377836
straight away
>i think that 3 sets of 4-8 rep of each exercise is too poor
why? 4 reps at 100% is for strength, 8 reps at something like 75% is for muscle mass, this has been backed up in like every study since the soviets took all the money from the comrades to train their athletes for the olympics.
>>28378157
3 days a week only?
>>28378157
>why? 4 reps at 100% is for strength, 8 reps at something like 75% is for muscle mass
100% should be your 1RM, so 4 reps is more like 90%.
8 reps is fine for both mass and strength, as well.
Swimmer here. Do you guys think that Startbodyweight is a good routine for swimming? General reviews of Startbodyweight are also welcome
how do i into handstand and eventuallu handstand pushups? i've never been good at that kind of stuff, im kind of big framed and a heavy guy, not really fat though.
i want it to be my next goal after accomplishing a 200 kg deadlift 1RM and that is coming pretty close.
>>28378173
serious case of read the sticky here
low weight high reps is just going to make you good at doing that specific thing at that weight. it's cardio. it won't make you look much better either.
progressive overload with increasing weight is what makes you bigger as you keep lifting bigger and bigger weights (or in the case of bodyweight, harder and harder/less leverage).
the reason there is a 2 day break between each session is because muscles are built BETWEEN lifting sessions, not during. overtraining will make you feel like shit, waste energy, and not give you nearly as much gains as a spaced workout. If you can do more than 3-4 days a week on a fullbody workout (startbodyweight) you're not training hard enough.
read. the. sticky. everything that applies to weight training applies to bodyweight.
>>28378204
Yeah fair point, this anon is right on his correction.
>>28378258
read the sticky but english is not my first language so i dont get everything, sorry
>>28378277
oh fair enough
I'm hoping someone will pop in to this thread with the infographic about reps. pushing to your weight limit on low rep count is a lot better than doing 80 of something
>>28378232
For handstands, start with doing them facing the wall. This allows you to "walk" up the wall and hold the pose until you're more comfortable with it.
I'm 6'3 and about 210lbs myself, and I've gotten pretty used to it. All it takes is guts and some practise.
For handstand pushups, start off by doing pike pushups. Having your head slightly upside down will also help in getting you used to the handstand position.
>>28378401
like, dick against the wall right? and just stand there and after I while I can increase how much upright I am to get used to it?
>>28378434
Yeah, dick against wall.
And sure, if you're uncomfortable with going all the way up, you can work your way up in increments.
>>28378401
What I want to know is how to get out of them. People say roll forwards but I don't have the balls, and I'm too exhausted to walk my hands down the floor after a full set.
Gravity is not kind to you when you're 6'3.
>>28378460
As long as you're not doing a full handstand, it shouldn't be much of a problem to get out clean.
In terms of exhaustion, you just need to get your shoulders and arms used to the resistance, so you have enough energy to "walk" out again.
Alternatively, do wallwalks. Just go up as far as you're willing to. This'll help a lot with the kind of strength you need.
https://www.youtube.com/watch?v=LaYNVFTEVxs
>>28378511
Alright thanks bud
hi /fit/ this is my first time visit here, dont have the time atm to make my own thread and im not sure that would be wise in the first place, i read the sticky and calculated some stuff, turns out i am going to need about ~200 grams of protein per day, did some research on it. Found out best stuff is meat eggs etc but you know that. I will need to eat a ton of eggs, cottage cheeze, chicken and drink absurd amounts of milk. Does this all add up or am i missing something ? i mean 10 eggs are ~ 60 gr of protein, 2l of milk ~60, throw in 500g of cottage cheeze 75 gr of protein and that barely adds up, im not sure if that is even the healthy way to go about this ?
Any quick advice guys ? im researching more as we speak about routines, but my own biggest fear is how will i manage to eat enough.
will be really grateful for any advice or links / pointers
>>28378615
200? are you sure? I didnt pay much atention to that stuff but that seems like an absurd amount, if you are just starting out 100-120 will be more than okay
>>28378632
i did the math with the calculator i need 3500 kcal and 200g of protein my body mass is 100kg/45 and you get lbs if ur from U.S It says 1gr of protein per lb
>>28378615
dude no you don't need that much protein.
There's a lot of BS and broscience out there claiming you need 1g per pund of bodyweight, but this is incorrect. it's 1g per kilogram of bodyweight.
i mean if you weigh 200 kilos then go for it.
if you have never worked out and want to lift, do a simple strength routine like Stronglifts.
If you are looking to get into bodyweight routines, just copy the first two posts of this thread and paste it into notepad or microsoft word and save that shit for future reference. There's a lot of good info there that will point you in the direction of routines and all that.
Decide what your goals are and go with something that wil take you twoards those goals. Good luck bro.
>>28378671
Ok thnx for the advice, i feel that they should change the sticky then tho, first thing i read coming on here and its a lie.
>>28378671
>There's a lot of BS and broscience out there claiming you need 1g per pund of bodyweight, but this is incorrect. it's 1g per kilogram of bodyweight.
Yeah, that's about it. If you go over what your body needs, it's only going to be transformed as fat, and you don't really want that, if your aim is to succeed in bw.
>>28378710
Yeah it's a long standing myth and i think they also keep it there so beginners will err on the side of caution because eating too much protein is better than not getting enough of it. i don't know.
if you're trying to lose weight though and are eating at a caloric defecit, you should eat closer somewhere in between those twoo numbers
>>28378719
Okay bud well thanks for agreeing with me but what you said is entirely wrong-
excess protein gets excreted into feces, not magically turned into fat, or any other substance.
>>28378652
I dont think you have to factor all the extra fat in that, that would mean a person with 200 kg would need 400 g of protein. the protein is only used for muscles. 100 is plenty
>>28378742
>"The human body is unable to store extra protein. Protein consumed in excess of the body's needs is not used to build muscle; rather, it is used for non-protein bodily functions.
If individuals consume protein in excess of their caloric and protein needs, the extra protein will not be stored as protein. Unfortunately such extra protein is converted to and stored as fat. As a result, if individuals consume large amounts of extra protein in addition to their regular dietary intake, any weight gain would very likely be in the form of fat.
Another important point to keep in mind is that the potential for harm exists if protein is consumed in excess. Such harm is most likely to occur in the individual who consumes protein or amino acid supplements.
For example, excess protein may lead to dehydration, because protein metabolism requires extra water for utilization and excretion (i.e., elimination) of its by-products. Since exercising individuals are already at an increased risk for dehydration, the additional strain of protein waste excretion may further promote dehydration.
Excess protein has also been shown to lead to an increase in the loss of urinary calcium. A chronic calcium loss, due to excess protein intake, is of particular concern because it may increase the risk of osteoporosis, especially in women.
Source: Bryant, Cedric X. 101 Frequently Asked Questions about "Health & Fitness" and "Nutrition & Weight Control". Sagamore Publishing, 1999."
Finally came up with my personal routine...let's see if I can fit it all in a post...
=======Warmup=======
10+ minute Run (Medium pace)
Band Dislocates
Leg Swings
Leg Holds
Wrist Mobility
Full Body Circles
Dead Hang
==Skills Practice==
L-Sit/V-Sit
Superman(Hollow)
Arch
Planche Progression
Front/Back Lever Progression
HandStand Progression
Human/Dragon Flag
========Pull=======
Row
Tuck Front Lever Row
Chinup
Pullup
Wide Pullup
Typewriter Pullup
L-sit Pullup
MuscleUP
========Push=======
Pushup
Decline Pushup
Diamond Pushup
Pike Headstand Pushps
Headstand Pushups
Lean Foward Pushups
Planche Pushup
Parallel Bars Dips
Straight Dips
Korean Dips
Bench Dips
MuscleUP
========Legs=======
Squats
One Leg Squats
DeadLift
JumpBoxes
=======Core========
Scissor Crunches
Toe Touches
Crunches
Knee Raises
Leg Raises
Windshield Wipers
Mountain Climbers
Leg Lift
Bycicle Crunches
Obliques Crunches
Russian Twists
Plank
Side Planks
Bridge
===========BEGINNER============
AxBxAx
BxAxBx
---WarmUp---
Do every Exercise in Warmup paragraph for 30-60sec. Good Form!!
---Skills---
Choose Max 3 Exercises to start focusing on per day
try to improve timing everytime and progress to next level!
A(L-Sit, HandStand, Front Lever)
B(Flags, Planche, Back Lever)
Again, do not rush, do them slowly, build a good form and do not injure yourselves!!
---Work---
Since I'm still a beginner, I'm doing a modified version of a madbarzz full body routine/circuit, wich involved a 3 sets of a number of exercises. (Balance between Push/Pull and don't Forget to do legs!!)
Since I still need to build strenght, I extended rest time between exercises to 45 sec / 1 min and between sets to 2 - 2.30 min
Also, consider that the park in which I train doesn't have all the accessories unfortunately :(
--------3x--------
10xRows
8xPullups
One Leg Squats
20xDiamond Pushups
8xStraight Dips
1min Crunches + 1 other Core exercise
8xChinups
8xPike Headstand Pushps
-----WarmDown-----
Stretches
Run Home
I am looking to gear up
those seem like some solid parallettes:
http://www.amazon.com/gp/product/B001P2PUUM/ref=ox_sc_act_title_1?ie=UTF8&psc=1&smid=ATVPDKIKX0DER
any opinions?
>>28378985
And you're going to do all this shit in each category in their single respective day? How long does this take you?
>>28379148
not doing all :) was just listing exercises I'll soon update the list...
anyway I'm doing 3 times a week
warmup-skills and then the routine
>>28376840
Odd. I can do one tuck planche (and bench bw).
If doing one push up is 70% bw then you should be able to bench (Using it as a frame of reference, I'm aware of the differences) 2x 70% of your bw, which translates to pushing 70% with one arm. Meaning that having the strength to only push against 100% of your bw using both hands would not be enough because if your strength is equal, then at that point you can only push 50% with one arm. Meaning that you need to fill in the other 20%
I think it's just because you don't have a tuck planche yet which is why you can't do it. But the muscular strength should be there.
>>28379177
commencing dump of tl;dr lists
======Skills======
- L-Sits (Foot Supported/One Foot Supported/Tucked/Full)
- *V-Sits/Manna (L-sit/Tuck/One leg/Full)
- Planche (Frogstand/Straight-arm frog/Tuck/Flat tuck/Straddle/Half/Full)
- Front Lever (Negative/Tuck/Full)
- Back Lever (Tuck/Skin the Cat/Full)
- HandStand (walk to Wall/Frog/Crow to Headstand)
- Human Flag (Feet Lifts/Tuck/Double leg Drop/Full)
- Dragon Flag (Leg Raises/Bent Leg/Full)
>>28379349
Why the fuck are you using nonsensical progressions for front/back lever/v-sit/manna/handstand
>>28379312
actually the problem is that I went too fast with planche lean with hands backwards so I had to take a 1 month and a half break from it, that's why I cant do the tuck planche.
also the 3 onearm pushups are from like 2 months ago, since then I've come some way with hollow back press so should be more havent checked. Altho I am sure I can bench bw since 2 months ago when I checked I could do 52kg at 66 bw so I think onearm pushups are more than 70% bw bench
>>28379349
========Pull=======
- Rows (Incline/Normal/Tuck Front Lever)
- Chin Ups (Normal/Close)
- Pulll Ups (Normal/Wide/TypeWriter/Head in front of Bar/ L-Sit)
- Muscle Ups
>>28379372
like?
>>28379378
it=any exercise that involves biceps
>>28379378
I tried placing my hand on a scale in the straddle position and it was slightly less than 70%. If you can do a one arm push up each hand then a bw bench should be easy.
>>28379372
maybe they're just variations and not progressions, duh?
>>28379381
========Legs=======
- Squats (90°/ATG/One Leg/Jumping One Leg)
- DeadLifts
- JumpBoxes
>>28379399
I can actually do 2x incline onearmpushups on right and one on left, I tried just now when 3 hours ago I did 5x5 russian dips. Huraaaaah
>>28379390
German hang is a prereq for Back Lever. There are no flat tuck, straddle, or other intermediate steps in includes in your list unlike how it in the planche progression. Similar issue with FL.
There are no "one-leg" V-sits or Mannas. A V-sit is a worthless skill on it's own because it doesn't lead to the manna for most people. If you just practice raising your hips in a middle horizontal split hold you'll actually make progress to a manna and you'll get a solid V-sit for free.
Leg raises are not a progression for dragon flags. I don't care about what some calisthenic faggot says.
Frogstand and Crow Handstand are balancing elements that are specific to themselves. Actually doing handstand specific exercises will be of much better benefit.
>>28365114
Guys, im 30 y.o. I lifted for a pair of years, after a few injuries I stopped lifting heavy and started to do DDP yoga, I feel a lot better and I love to do whole body exercises rather than do squats and dips.
Im too old to start bodyweight training???
im 1.83 mts and 93 kg now.
>>28379416
If that's the case then my bad. I'm assuming they're progressions because of the way the planche part of the tl;dr is posted, which is ripped from the tl'dr in the paste bin which IS a shorthand list of progressions.
>>28379455
No. There's a 70 old 6"2 guy on GB that has a solid front lever and an assisted iron cross.
anyone know an article that makes me stop thinking that some stretches can give me permanent damage, especially that video in the op post about wrist and finger stretching, it looks like it will break my hand and stuff
>>28379461
no problems, bro :)
>>28379416
=======Core========
- Crunches (Normal/Oblique/Scissor/Bycicle)
- Toe Touches
- V Raises
- Leg Raises
- Bar Knee Lift
- Bar Leg Lift
- Windshield Wipers
- Mountain Climbers
- Russian Twists
- Plank (Normal/Elevated/Weighed)
- Side Planks
>>28379472
>>28379472
whats GB bro?
Will research something like bodyweight training for beginners
>>28379531
GymnasticBodies. Coach Sommer's dungeon.
https://www.youtube.com/watch?v=Jft_C9NsKzU&list=UUhfhxHACgKMZZUwH0l_jMWw
Hey /btg/ I was about to buy myself a pair of parallettes, but then I found pic rel.
It's really cheap (around 40$), and I could use it not only for L-sit, push ups and stuff, but also for dips and shit. Along with pull-up bar it would almost be like having workout park in my room.
>>28379559
thanks man!!! Love you! hope you have an amazing day and a lot of mirings
>>28379654
Forgot pic rel, of course.
>>28378219
No, do foundation for actual athletics if you're doing bw
>>28379654
>>28379667
show me the link from where you bought it
what are your thoughts on startbodyweight.com basic routine? Iam 6´1 62kg (read as skellington). iam currently progressing around middle of the graph. What should i do after? I need general direction help.
>>28380446
I was doing it up until recently when I sprained my wrist, I think it's pretty balanced and a good starter routine for strength. When you finish it I would either move to something like foundation or maybe read Overcoming Gravity, that can teach you how to make your own routine and whatnot
>>28380446
Well, its better than nothing
>>28380600
>I was doing it up until recently when I sprained my wrist
shouldve listened and stretched, son
So why is the guy in op's image doing the planche on his fingers? Is it an advanced version or does he lack wrist flexibility?
>>28380689
That was definitely part of it. I didn't do any prehabs or static holds or anything that would strengthen my joints and I fucked up. That and having shit form
>>28380755
>does he lack wrist flexibility?
this
>>28380755
Because it looks cool. He's actually not protracting his scapula enough though.
any alternatives to pull ups? i dont own a bar to do them and a door seems kinda risky
Thoughts on Al Kavadlo's books?
>>28380869
Metal door frame will always hold.
>>28380869
bodyweight inverted rows
is hanging a climbing rope and rings from a low ceiling (8 feet) worth it?
>>28381064
he cannot even teach himself to do a planche, would not listen to him
>>28365114
absolute beginner here
can someone spoonfed me a good bodyweight routine
forskeletans
>>28381176
Definitely. You can do rows, pull-ups, dips, levers, and more on the rings. You can still practice rope climbs with a very short rope, like just something to hang from, you just can't practice the full climb (basically doing progressively assisted one-armed pull-ups on the rope).
>>28381458
read the thread faggot
>>28381496
make me
>>28381458
foundation, best routine around, seems overwhelming but it takes 5-10 minutes to understand and from then on you just do you sets and that's it
>>28381064
An insult to training. Absolute garbage.
>>28381458
Convict conditioning. Good for those who don't want to do any research or reading.
>>28381780
>Recommending this
C'mon man
How are weighted dips holding up for chest development?
is using tennis grip tape on plastic rings so I don't need chalk a good idea?
I'm a super-fatty (280 lbs), where should I start? I'm already getting my diet into order, cut out all the sodas and chips and crap, eating at least one "perfect" healthy meal every day to build a habit. The problem is, I'm too weak to do any real bodyweight exercises. Oh sure, I can do wall pushups or whatever but those haven't helped me move on at all. And as far as my googling has gotten me, almost every beginner bodyweight program is focused on skeletons, not fatties.
What do?
>>28382239
walk/run/eat healthy to get your weight down. as a fatty it's probably easier to just go to the gym or start doing negatives of things.
>>28382239
SS and cardio - like walking (everyday if possible). When your weight drops enough to do bodyweight, change.
>>28378615
your body won't even use all that protein, but you could add whey to your food list but you should be aiming for like 100-150g a day MAX
>>28382239
>>28382258
do NOT run for cardio if you are a fatass, it will kill your knees, swim or just wait until you lose some weight
>>28382537
He could try an elliptical. They're basically meant for fat people with shitty joints
>>28382239
focus on losing the weight for now
>>28382177
any variant of dips are great for chest development
>>28382258
>>28382310
>>28382537
>>28382577
>>28382630
Seems the consensus is I need to lose the weight first. Alright, thanks guys!
is it advisable to do GTG on off-days? like today I decided whenever I go through the door where my pullup bar is installed, I crunch out one dead-hang pullup (I can only do negatives in proper training days), and a single deep squat when reaching the landing of the stairs
>>28379654
apparently l-sits should be done from the ground so you actually have to push down from the shoulders to elevate yourself. that's how I do them anyway
>>28365114
I did my first one handed pushup today. Am I a special snowflake now?
>>28383412
Not really, but still, great job!
>>28383392
Keep the overall volume low if you don't know to be patient.
I'm short stocky and fat. Which of these books should I read first
>>28383392
wat is gtg
they're all so small
why do you guys train like this? must take up so much time
>>28383420
Thanks!
>>28383462
Grease-The-Groove. It's a form of training where you do a few reps of an exercise whenever you feel like it or have the time throughout a day, instead of only doing them during your regular workout. It helps with getting better at it.
>>28383477
>why do you guys train like this? must take up so much time
I don't spend more time in the gym than other guys. Sure, it takes longer overall to get as big as someone using weights, but I don't care much about that.
>>28383477
small?
doesnt take more time than weighttraining. and I have a homegym that I spent <50 dollars on and I can even watch a movie or some shit while I work out
>>28383561
So, when ever I feel like doing a beginner shrimp, I should do it as long as the volume is low?
>>28384633
the idea is to do many reps throughout the day, but very few each time, as long as you don't feel sore or fatigued and watching for proper form
>>28384722
Sounds good to me
>tfw no pull-up bar at home to do this with
>>28384754
keep in mind it doesn't replace a proper workout, it's just to get used to the movements
>>28384784
Yeah, I'm working on beginner shrimps and generally getting better at pull-ups, this sounds pretty useful
>>28384850
keep in mind that this only gives you endurance for that particular exercise, it doesnt go a long way with building strength/muscle
>>28384891
Maybe I just love pull-ups
>>28384932
you should
they're required for literally every advanced movement bar pistol squats
>>28384932
yeah suit yourself just putting it out there
How do I work my claves?
Should I be doing any cardio and if so when?
>>28385493
calf raises, jumps while just moving calves with legs straight and onelegged version of these
>>28385525
Do sprinting in the mornings
>>28385525
on your off days
How do i get better at L raises and toe touches on a pull up bar?
I'm trying out for the circus next week and I need to get those locked down. Also any general tips on flexibility if there are any
When people say to keep arms tucked in during pushups, is there a limit to this? If I tuck my arms in so that they are actually going up against my side (still full ROM, chest touching ground), I find that they are significantly easier. Is this a similar concept to how a straight-arm frogstand/tripod headstand are easier than a tuck planche, or are my triceps just stronger than my chest?
>>28386683
I think it's not about easier or harder, it's about proper form. if the elbows are all over the place then the body is probably not forming a straight line from feet to head and the shoulderblades not retracting during the eccentric phase
>>28386672
What kind of circus? I thought anyone involved in acrobatics would be a train-from-child gymnast.
so Foundation says i'm supposed to be able to basically hold the arch body position for 5 minutes with almost no rest??
this is fucking impossible
>>28389790
>this is fucking impossible
That's why there is a 3 month long program there to make it possible.
If you're starting Foundation with some background of weight training, the arch-body in particular will probably be harder than usual. People never train arm behind the head movements with weights. Their muscles that raise the arm behind their heads are extremely weak. Their shoulder mobility is terrible, so they're also fighting against a stretch reflex. And the muscles they've accumulated in their forearms and upper arms are only increasing the torque they need to supply.
I started Foundation after weightlifting for two years, and arch-body holds were the only thing that held me back in the first level. To be honest, I completed the mastery with bent arms so I could move onto exercises that actually challenged my lower back. I figure that the shoulder strength and mobility in the arch-body hold isn't in any of the near future SL progressions, so I could move on without worrying about running into more problems, and that the same shoulder mobility and strength is covered much more thoroughly in Handstand PE5, which I am taking the time to do rigorously.
Just bumping before going to school so thred doesn't die
>>28391192
Good morning Euro-bro
Bumping this before bed, goodnight /btg/
Hi everyone!
How Long to thread limit?
>inb4 bumping with my beginner routine
>inb4 circuit training
-6x Tuck Front Rows (Front Lever Progression)
-6x Straight Bar Dips (Muscle Up Progression)
-1min Crunches/Core exercise
-8x Explosive Pullups (Muscle Up Progression)
-15x Diamond Pushups (Planche Progression)
-One Leg Squats
-8x Close Hand Chinups
-6x Pike Headstand Pushups (HeadStand Progression)
-8x Knee Raises / 6x Skin the Cat (Back Lever Progression)
>>28392720
people like you dont understand that you dont have to specificly train for certain things, like the muscle up or L-sit
If you just do the most important movements(planche, front lever, OAP, HSPU progressions) you will achieve them all without training for it
besides your routine lacks straight arm and im not sure if its a circuit
>>28392915
mmm can you explain to me why you think training for specific is bad?
What's OAP?
>>28393007
one armed pullup
>mmm can you explain to me why you think training for specific is bad?
I just told you in my post
You are just limiting your gains by training specificly for it
Training for the planche will give you a one armed pushup for example, but not vice versa
And when I say training for the planche I mean both the static and the dynamic version
>>28393040
mmm ok I see where you are going. Well I'll try to improve my routine...also consider that is the strenght work I'm doing...this is the complete workout schedule...any counsel?
=======Routine======
-Warmup
Do every Exercise in Warmup paragraph for 30-60sec. Good Form!!
-Skills
Choose Max 2 Exercises per day to focus on. Practice. Keep Times and try to improve everytime and progress to next level! If possible also practice at home.
e.g.: Mon(L-Sit, Dragon/Human Flag)
Wed(HandStand, Front/Back Lever)
Fri(Planche, Dragon/Human Flag)
Do not rush, do them slowly, build a good form and do not injure yourself!!
-Strength
I'm still a beginner, so I'm doing a modified version of a Madbarzz Full Body routine/circuit, which involves a 3 set of a number of exercises. (Balance between Push/Pull and don't Forget to do legs+core!!)
Adequate rest between exercises and Sets
-6x Tuck Front Rows (Front Lever Progression/Biceps,Triceps,Lats,Back)
or
10x Rows (Biceps,Triceps,Lats,Back)
-6x Straight Bar Dips (Muscle Up Progression/Triceps,Back,Chest)
or
8x Parallel Bar Dips (Triceps,Chest)
-1min Crunches/Core exercise (Core)
-8x Explosive Pull Ups (Muscle Up Progression/Biceps,Triceps,Lats,Back)
or
6x Wide Grip/Behind Bar Pull Ups (Biceps,Triceps,Lats,Back,Shoulders)
-15x Diamond Pushups (Planche Progression/Shoulders,Biceps,Triceps,Chest)
or
6x Pike Headstand Pushups (Shoulders,Biceps,Triceps)
-One Leg Squats (Legs)
-8x Close Hand Chinups (Forearms,Biceps,Shoulders,Back,Lats)
-8x Knee Raises (Core,Forearms)
- Warmdown
Stretches
Run Home
>>28393086
>Madbarzz Full Body routine/circuit,
already by reading this I can tell you that it is shit
Do not follow any of the 'calisthenics' routine
Just as I said just train for:
planche
front lever
HSPU
OAP
pistol squats
and you dont need any more, no need to train for the back lever as I said before, training for the planche will already give you a back lever since it hits the exact same muscles but is much much easier than a planche
It is better for you to do foundation but if you insist on not doing it at least do this, you can take the progressions from foundation
just do:
planche + dynamic(after having done the static)
front lever + dynamic(after having done the static)
HSPU(train handstands on off days)
OAP
and pistol squats
you can do the dynamic stuff anywhere from 3-5x5-8
do not try to go max time on statics
eat a caloric surplus, preferable a small surplus or you will get too heavy to progress(you will get stronger though)
follow the mobility stuff from foundation(pls do not skip this)
do the kit laughins wrist and fingers stretch(linked in this thread)
>>28393171
Thanks!
Does anybody have a non Torrent link to the Foundation book??
I'm feeling a bit awkward since i'm watching half-nude muscular dudes that are sweaty and some what handsome. Is it okay to be straight and whats this shit?
>>28393746
>is it okay to be straight
No! Bad goy
>>28380092
Not sure if it will help you, but here's the link. Haven't bought it yet, I'm thinking if I should buy this one, or one mounted on wall perhaps.
http://allegro.pl/porecze-do-pompek-trening-na-triceps-klatke-i4475281024.html
>>28394405
>polish
might as well not linked it
interesting to know that there are polish anons here too
>>28393171
>Training for Planche will get you back lever without training
No it fucking won't. Telling people that is just as bad as telling people to try it out anyway right away since since it's the easiest lever to obtain in terms of muscular strength.
>>28394873
and why wouldnt it?
you train the exact same things
>>28394899
Give me an example of someone with a planche who did a full lay back lever their first time.
Specificity of training. It's help a LOT obviously, but I doubt you'll get a full lay just like that. Also you need to train planche with hands backwards otherwise you'll only be able to do your back lever with the incorrect grip.
>>28394923
might not get a full back lever immediately, because the grip stresses the elbow more
but thats the only thing really, unless you have trained the planche with the same grip
Can anyone do a one arm pushup with the same form as a normal pushup?
>>28395040
Nope
>>28395309
just you or is it impossible?
>>28395898
I've never seen it done. If anyone has footage then they could put that claim to rest.
Someone wrote up some explanation that it was impossible according to physics but I haven't actually read that and I don't have access to it. You might have better luck if you ask reddit.
Bump
I seem to have slight genu valgum
would pistol squats fuck me up eventually?
I read on livestrong that you can "correct genu valgum" (even though I read elsewhere it's not doable) via side lunges etc. Thoughts?
Why does antranik look so unaesthetic, is he the Jason blaha of bodyweight fitness?
hey /btg/ i've been doing the premade routine in this book "fit without equipment" for 10 weeks now because i didnt really know anything about bodyweight training. so i choose this because i dont have to make the effort of making a routine. and people in this thread said it is said to be bad, should i switch my training or doesn it not really matter for a beginner?
>>28396950
So this guy takes an hour and a half just to do his ankle prehab?
>>28396950
Thanks dude, you're a boss. I was just about to request this pic as I had seen it before but never saved it. My ankles are the one area of my body I haven't been doing any mobility work for.
>>28400410
switch son
>>28398225
if its just slight I dont think that it would be a problem
>>28400410
Depends how far you want to go with training. Programs like that(I'm assuming a lot here) will only take you to a mediocre level, and usually aren't structured very safely.
Quick question : I started doing the L-squat exercices progression as shown in the startbodyweight routine. I can do a few sets of L-squats by now but I always feel my knees aren't strong enough to support my weight and that I'm on my way to snap city... Wat do ?
>>28400568
If you aren't strong enough to do pistols, or even the progressions, do normal squats until you're at a point where several sets of 20 reps or more is nothing for you. At that point you'll probably be able to do assisted pistols or something.
Just use common sense bro.
>>28400423
Should take 10 min max
>>28400655
I can already do 3x8-10 assisted pistols but the step to the real pistols seems to hard on my knees not on my muscles. Could it be bad form ?
>>28400765
Can you sit in the bottom?
>>28400765
You're not alone, controlling the knee joint is the hardest part of doing a one legged squat, and the reason why a real pistol (ass to grass, other leg raised in front, hands grabbing air) is harder than a body-weight barbell squat.
The one-legged-squat progressions in Foundation are really good, especially the mobility exercises, because they progressively prepare your knee for the torsion it's going to experience. The problem with training pistols by assistance, like holding a table, is that you don't actually get any practice balancing, and you can alleviate torsion on the knee by pushing with your arm.
I'll recommend some other exercises to work towards pistols, but keep in mind these are straight from Foundation, so you could really just download and use those progressions.
First is statically holding the pistol at the bottom. This is great way to train your hip flexors too; keeping the other leg raised is another difficult thing about pistols.. Move on when you can hold 5 sets of 30 seconds on each leg. Second is kind of like a kipping pistol. Start from the bottom, and push with your hands or roll into the position to get some momentum to start with. But you're not grabbing onto anything with your hands, so you still have to correctly control the knee and legs.
Can someone recommend a routien that combines bodyweight exercises and compoind barbell movements, namely ohp and deads?
I want to start a bodyweight routine but I dont want to give up my precious ohp and deadlifts. Dont give 2 shits about bench or squatz
>>28401861
/r/Ing btg's modified SL
>>28399911
He's a complete beginner. He only recently got an L-sit.
so coach Sommers is to /btg/ what Rip is to lifting?
>>28402579
except that coach sommers trains athletes who compete in the olympics and Rippetoe only trained this fat guy called zach
I just did my first two ring muscle-ups!
Never really tried before today, but they were not that bad to be honest.
>>28402667
did you use false grip
>>28402667
>Never really tried before today,
enjoy ur wrecked ligaments
>>28402712
Yes, seems to be impossible if you don't.
>>28402748
I think my ligaments will be fine, I've been climbing for years.
>>28371473
he's not a weight lifter
