>Why bodyweight?
www.youtube.com/watch?v=JRmsDjMujjo [Embed]
https://www.youtube.com/watch?v=xAERZd8XtgQ [Embed]
>Websites
gymnasticbodies.com/forum
antranik.org/bodyweight-training
globalbodyweighttraining.com
startbodyweight.com
/r/bodyweightfitness
fitloop.co
>Youtube Channels
youtube.com/user/FitnessFAQs/videos
>Books
The Naked Warrior - www.pdfarchive.info/pdf/T/Ts/Tsatsouline_Pavel_-_The_naked_warrior.pdf
You Are Your Own Gym - www.pdfarchive.info/pdf/L/La/Lauren_Mark_-_You_are_your_own_gym.pdf
Overcoming Gravity
Coach Sommers Mastering GST Series
>tl;dr version?
Pressing/Planche Variations
- Pushups (Normal/Diamond/Pseudo-planche/Tuck-Planche)
- Dips
- Handstand Pushups (Elevated pike/Headstand/Handstand)
- Planche (Frogstand/Straight-arm frog/Tuck/Flat tuck/Straddle/Half/Full)
Pulling
- Rows
- Chin/Pull Up variations
- Rope climbing
Legs
- Pistol Squats
- Shrimp Squats
- Lunges
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
>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
>Bicep Tendon Prep
www.youtube.com/watch?v=vaH_HUMooyM [Embed]
>Based Scooby teaches you how to do a pull Up
www.youtube.com/watch?v=mRznU6pzez0 [Embed]
>How to make parallettes out of PVC
http://library.crossfit.com/free/pdf/13_03_Parallettes.pdf
>>27624786
OP you need to edit your post, the foundation torrents are gone
![mqdefault[1].jpg](https://i.imgur.com/qaWYLuh.jpg "mqdefault[1].jpg")
>gymnastics cant get you strong they said
https://www.youtube.com/watch?v=eWy6b2Esurw
guy who does bodyweight training benches for the first time, he benched 150kg lel
What about GoldMedalBodies?
I'd like to be able to do a handstand. When I try my wrists hurt. How can I train for it?
>>27625027
1.warm up wrist
2.stretch
>>27625027
Your wrists will adapt. Practice frog stance / crow pose, practice pike pushups, practice regular pushups. After a couple weeks, practice handstands against the wall.
>>27624786
You know what?
Im totally interested in BW exercises now.
I moved to a part of the state where the nearest 24 hour fitness is a 45 min drive.
Fuck that, good bye membership.
Also since i do construction this would help.
Ill become one of you
>>27625050
Then after handstand against the wall phase I can try "jumping" into a handstand without support? Couple of weeks?
Is it safe to wear a weighted backpack for squats and planks? Hand in a cast so I'm working my legs until it's out and I've pretty much gotten to bodyweight limit, but I don't want to visit snap city.
>>27625059
welcome anon
>>27625078
!
I do something like that for flexibility against a wall and it's both hard as fuck and stretches your muscles to hell and back. That's amazing.
>>27625077
Depends on the individual. I always practice against the wall and freestanding when I started out, sore wrists or not.
When you feel ready, go for it.
>>27625084
>bodyweight limit
You've mastered ATG pistol squats, and all variations of planks?
>>27625077
just follow the handstand 1 program faggget
>>27625140
I can do a set of 6 full rom pistol squats. I can't go much further with planks with a cast on my arm. I just want to know if it's safe to do pistol squats while wearing a weighted bag, because a backpack only really has two points of pressure.
>>27625179
are they strict? most people use momentum
So i started reading the "start bodyweight training" site and he mentioned cutting out sweets and carbs, this is going to be a nightmare for me.
Okay anyways what are good filling meals in your guys opinions that can help me out.
Mind you i do construction so before i get to work i need a decent meal cause by lunch im starving, and the same again after i get off of work.
Right now im thinking lots of tuna, and i love tuna, but what else can i eat?
>>27625190
I guess I could try slowing it down as much as possible and seeing if that helps
I have to sacrifice 4 weeks (and then 2 weeks more to regain) of upper body anyway, so what the fuck ever
fuck sports
>>27625179
For squats, wearing a backpack could offset your balance, especially on pistol squats.
If you think doing one set is enough, you could either do squat jumps or try pistol squat jumps.
Would a mixture of body weight training and weight training be optimal?
I lift heavy but really want to improve flexibility and core strength
>>27625209
You don't have to take everything as gospel. Cutting out sweets is a no-brainer, but depending your what you want to achieve, cutting out carbs is moronic, especially if you have a manual labor job.
>>27625209
Ok, be careful with tuna. It's good but don't eat more than like 2- meals of tuna a week because it's got high levels of mercury which can lead to poisoning. Search up the concept of biomagnification of residual toxin.
Also all general /fit/ meals are still appropriate for BW - oats for breakfast, nut mixes to snack on during the day, meats like beef and chicken and fish for dinner wherever possible. For lunch I just say fuck it and have a good old fashioned sandwich, carbs aren't all bad here and there but if you want to go puritan get some veggies together.
>>27625226
A few years down the line,
Rings for upper body.
Squats/Deadlifts/Plyometric training for lower body.
Of course you can't just start doing Rings right away.
>>27625209
>>27625289
Oh and see the part about only drinking water? It's gospel. Stop. I repeat. Stop. Drinking. Soft drinks. Coke will taste like shit to you after a few months of not drinking it, I can't stand the stuff. It's also full to the brim with sugar. If I can get one thing through it's stop eating synthetic shit like soft drinks. And remember that just because something has "natural" on the packet doesn't mean it's good by default because cyanide and uranium are natural too.
I'm having trouble finding a flexibility progression that seems trustable, anyone know a good one?
>>27625353
https://www.youtube.com/watch?v=CrF2iMnn09w
Kit laughlin's stuff. I don't have any online versions of his stuff so you're going to have to search around, but Coach Sommers used to work with him and applied Kit's methods to his athletes. Go on his forum and find the "daily 5" for basic maintenance work. I believe that you can easily find a template/list of stretches in order which are the "progressions" you're probably looking for. I haven't tried those myself so you're going to have to try it yourself, but I've been finding improvements in doing simple stuff like the video here.
>>27625353
Kit Laughlin is the man. It isn't clear from the outside how to use his programs (referring to Master the Squat and Master the Pancake here), but there's a post in the forums to get you started.
He'll also be doing a Q&A in /r/bodyweighfitness next tuesday.
>>27625300
You'll want to start squatting/DLing right away.
>>27625289
>mercury
>lead poisoning
Are you fucking retarded? Totally different element
>>27625413
Well actually, I think that most people would benefit from doing mobility work and bodyweight lower body variations (e.g. pistols) and getting the hang of those before touching a barbell. Nothing major, just a month or so and most people do this automatically by playing sports as child.
This is probably a more ideal way of sorting out imbalances before they can be made worse by adding weight.
>>27625241
Yeah sweets are gonna be the worst because i have a huge sweet tooth.
Rip chocolate and sour gummi worms
>>27625326
Yeah i dont plan on eating tuna everyday, just wanted to see what other fillers you guys use for meals.
Might have to start buying a bunch of chicken and steak to take to work.
And i pretty much already cut out soda from my diet even though i do enjoy the occasional Mountain Dew.
Gotta drink more water for sure though.
>>27625413
>>27625409
He seems like the man. Thanks anons. I'll get right into it.
>>27625440
im tired, i meant mercury. it's real btw, http://en.wikipedia.org/wiki/Mercury_poisoning
>>27625448
Meh if you teach someone how to squat properly there won't be an issue. Squatting with weight will be excellent mobility work. And DLing is just awesome.
Not saying unilateral work is bad, not at all. It's pretty good. Just barbell work can and should be started early IMO.
Also, a tip for your front levers: start doing scapula depression retractions. It's demonstrated in this video, the exercise around the 3 minute mark (the whole video is ace though):
https://www.youtube.com/watch?v=K3EwjmqsPnw
Oh, and glad to see we have a nice image for OP as well.
Are bodyweight rows good?
>>27625675
why would they be bad?
>>27625675
Yes, as long as you have a way to progress them.
>>27625680
Cause it isn't listed on the OP, I figured pullups would be more viable
any people actually achieved skills here? like HSPU, 90 degrees, etc.?
Where's foundation?
>>27625701
Lmao Fuck me, didn't see it was. Never mind
>>27625718
http://kickass.to/mastering-gst-2-foundation-three-foundation-four-handstand-two-and-rings-one-pdf-t9160432.html
https://torrentz.eu/bae20a1ddfa6b262c73db895a548be66d2ad9aea
>>27625708
A guy yesterday posted a fairly good HSPU.
>>27624900
he has done a shitloads of weight push ups, dips and handstands push ups before that though
>>27625455
>Yeah sweets are gonna be the worst because i have a huge sweet tooth.
Don't worry, anon, I used to be the same way. Nowadays, I don't even think about that sort of stuff anymore, and sometimes I'll even decline when offered candy.
>Yeah i dont plan on eating tuna everyday, just wanted to see what other fillers you guys use for meals.
Not sure how helpful this is, but when I started working out, I made a random salad with chicken. Lettuce, cucumber, peas and chicken breast, cut up and fried on a pan.
I also used to make lunchboxes consisting of pic related.
>>27625728
link?
>>27625708
The only thing I'm remotely close to is OAP, but there's still a long way to go. At the moment, I'm up to 3x5 one-handed pullups, i.e. holding my wrist with one hand, but I'm going for 5x5.
I don't have access to a gym right now and I want to get fit, will training with my bodyweight help /fit/?
>>27625776
Yes, please read the FAQ, I mean, OP next time.
>>27625773
after that you should progress to negatives tho
>>27625794
Yeah, I've played around with negatives a while back, but at the time, I could only hold them for about 2 seconds.
>>27625782
Thanks, will I ever make it? That pic is me btw.
>>27624786
So...if you take 12 weeks to each progression it takes like a fuckin lot. I mean, F1 is just 6 progression, not too much time, butt there is 14 fuckin progressions in F2. WTF m8s, is this supposed to take such a fuckin huge amount of time?
>>27625413
i DL ayylamo4plate and squat 3 plate for reps
im >>27625226
strength is not my issue, do you have any flexibility tips or links to share?
>>27625921
Kit Laughlin's stuff is great. And I sincerely mean that.
>>27625909
Yeah Sommer's programs are very cautious.
>>27625943
omg, is there any other way or I have to suck it. I really want to do the advanced progression, and I wont really use 4 or 5 years to make it, butt too much is too much
>>27625909
You're allowed to test for mastery. Likewise, you may begin at Week 1/5/9 based on how easy the progression is if you didn't hit the mastery req.
>>27625964
Calm down, you sound like a twelve year old. If you get the program, do the fucking program.
>>27625964
I meant, and I wont really mind to use 4 or 5 years
>>27625965
Gr8, and how does that work?
>>27625979
o-ok t-thx senpai uguu
I started doing hanging leg resises and L-sit and my lower back is killing me. Every time i bend i feel sharp pain . Wat do?
>>27626282
Check form. Maybe try leg raises if L-sit is too hard.
>>27625731
just because he did it 2 times doesnt mean he has always done it
>>27625773
>one handed pullups
>remotely close to OAP
pick one
>>27625898
yes
Although I'm a beginner and it doesn't matter at this point, I have close to zero access to stall bars.
I live in a one bedroom condo and only one gym in my area has them... its a Crossfit gym. I really don't want to get involved with that cult. Not to mention its $200 a month.
Anyone have any ideas for substitutions with either the equipment or exercises or am I inherently fucked?
>>27626565
I saw a video where a guy uses a broomstick with chairs to do that... I haven't tried it tho, I'm interested on this as wel..
>>27624900
>first time
>perfect form
Yeah, nah.
>>27626282
Could be your lower back is just weak. Do you work it at all?
>>27626781
this
>>27626365
Are you trolling, or don't you know what "remotely close to" means?
>>27626781
Lol that wasn't even remotely close to perfect. There was a lot of movement of the head (you want fixed gaze) and the butt came off the bench.
If you are good at bodyweight movements, learning the bench press isn't that hard.
>>27625078
Fuck, this really IS difficult. Now I want to train until I can do 8 with each leg.
>>27626781
>perfect form
>no arched back
>arms shaking
you can already see that he has never done it by his shaking arms
Anyone try rest-pause/myo-reps with "easy" BW exercises like push-ups and rows for hypertrophy? Way harder than it seems, and gives an INSANE pump.
>>27627198
http://strengthunbound.com/
Jay has done a fair amount of work with myo-reps/rest-pause work. Some of his experiences are listed on the site, as well as progress pictures.
>>27627295
That was exactly the website I was reading a few days ago. Just wanted to know if anyone else had tried it and what were the results.
>>27627347
Oh, maybe Ben Bruno? Other than that I don't know.
>>27624786
"One of the two most difficult BW exercises for the lower body - the Elevated Shrimp."
1. Whats the other elite lower body exercise?
2.why is his foot off the plate so much?
3.why no video ?
>>27626982
>>no arched back
>>arms shaking
we didn't watch the same vid
>>27624786
I'm thinking of getting into bodyweight training, as I'll be moving soon and I haven't found a single gym nearby.
Did those two guys on the videos achieve that strength and body purely with calisthenics? Or was there lifting involved as well?
>>27628332
its the same guy fggt
and yes
>>27628372
thanks fggt
last two days at 4 donuts a day...
Why?!still im not fat and i cycle plus this so i can do it.
>>27625898
Question at the end of the day should be
>am I willing to give it my all to make it?
You can do it bro read the sticky. Set goals and stick with it through thick and thin.
>>27626565
Outdoor parks?
>>27626565
tree branche
a rope
>>27624786
question concerning The foundation series.
I have been doing only bodyweight training for about 4 months so far and ~2 weeks ago I found out about the foundation series. I started from the start as is advised so I wouldnt miss any steps in the progresion. the thing is 3 of my series are way ahead(finished foundation 2)( hollow back press, rope climb and single leg squat) while the others are still are around step 1-4 of foundation 2.
My question is do I stall with those 3 at the last step of F2 till my other moves catch up or do I just keep going
>>27628959
Oh, did you mean to ask if you have to be doing everything at the same level? If that's your question then that's not necessary; it's expected that each move will progress at a different rate so don't be overly concerned if one movement is lagging.
>>27629130
yeah I meant that those 3 moves were way ahead and I was asking if I should start foundation 3 with them or wait until the others catch up
>>27629154
dont wait man
Could straight bar dips be a good chest builder?
Foundation says to start off with the Tripod for handstands, but would Frog stand be better? I don't want to be standing on my head.
>>27624990
theyre literally just copying GB but with less stuff to buy
>>27629728
No, frogs are a completely different movement. Get a towel or something soft to put your head on. The discomfort goes away with time.
>>27625077
in my experience its best to do foundation first, if you just wanna do it its gonna be couple months of thinking to yourself "i cant hold a handstand but i sure can fall and not get hurt now"
also the wrist strengthening stuff will help tons
>>27629728
doing the tripod in the grass is a pretty sick neck strength builder, i kept doing them for wrestling even though i was near HS2 before my car accident
>>27629613
single bar dips, regular dips, and one arm pushups = huge ass pecs
>>27627602
1. i would say a plyometric pistol squat
2. having flat feet during the elevated shrimp is nearly impossible, we just cant biologically do it mang
3. i dunno
>>27629861
>progressive overload with barbell/dumbells=huge ass pecs
FTFY
>>27629728
frogstands have lower center of gravity, tripods replicates the handstand better
>>27625472
>mercury poisoning is real
No shit Sherlock
How do I train my lower back guys?
My lower back hurts like a motherfucker and I want to see if I can strenghten it to make the pain be lesser.
>>27630747
bridges
>>27630777
Thanks, anything more?
>>27625708
I can do back lever one legged on the rings and half hspu
>tfw back lever is A rated for basic gymnastics skills (A= easy)
>tfw I'll never be able to do a B skill exercise
>>27630891
Arch Body holds (supermans), that being said -- if you're currently injured I would not advise doing them because they can put a significant amount of compression on the spine.
>>27630891
Hyperextensions up to a certain point.
>>27630891
well only advanced stuff, doubt you can do them
>>27624786
A
Pistol Squats 3x10 move on to shrimps next
Chest to bar-pull-ups 3x5 going up in reps
Straight bar dips 3x6 going up in reps
Deadlift 1x5
Puedo weighted Planche push-ups 3x8
GHR 3x8
Curls 3x8
B
Squat 3x5
Overhead press 3x5
Front lever rows 3x4 going up in reps
High Pulls 3x5
standing ab pulldowns 3x8
tricep extensions 3x8
AxBxAxx BxAxBxx
This is my current routine as of now. Thoughts? I also do some statics such as planks and bridges at the end of my workouts.
>>27630923
back lever is rated A yes, but doesnt take away the fact that its one of the easiest things in gymnastics
back lever takes minimal muscular strength but a lot of tendon strength. I suggest you train for the planche instead and the back lever will come along as a bonus since it works the same muscles and tendons
>>27624786
I'm can't do pic or kick up in handstand position (because I'm scared(?)). What should I do?
>>27629861
>this motherfucker has to show up
>>27630891
dragon flags, start with the dragon flag progression like in this vid
http://www.youtube.com/watch?v=njKXkuhY7_0
I do also romanian deadlifts, best barbell exercise for lower back.
>>27625708
HSPU, front lever 10 sec, back lever 10 sec, one arm pull up each arms, heading toward 90 degree pushups, front lever pullups
>>27630982
>no rope climbs
enjoy your ded elbows
>>27630987
Get into the position with your stomach facing the wall by climbing up it. Have someone spot you if you're scarred.
>>27631006
HSPU or HesPU? most people here dont know the difference
>>27631007
nigga what? I also do some skin the cat static work.
>>27631018
HSPU on parallettes, free standing, been obsessed with this skill
>>27631014
I can do that without any problems. Only the kicking up is what is impossible for me, I could do this when I was 6 but now it's just impossible...
>>27631007
explan this please
![14A-coachsommer[1].jpg](https://i.imgur.com/RSGGDaE.jpg "14A-coachsommer[1].jpg")
>>27631039
>>27631084
>>27631084
Rope climbs condition the bicep tendon to handle the rigors of beginner level ring training (including back lever progressions and muscle ups). Skipping rope climbs puts you at risk for injury if you choose to skip ahead to ring training anyway.
Not the guy who posted the "ded elbows" comment.
![ko?-soon[1].jpg](https://i.imgur.com/nejMTQq.jpg "ko?-soon[1].jpg")
>>27630986
thanks, I already did some research for planche tutorials and found this very good tutorial
https://www.youtube.com/watch?v=2SSCPfqGlXM
Soon...
God damn it, I can't even do the "scarred" version of the forward roll... I hate myself.
http://www.youtube.com/watch?v=6PU7-Ki45ug
>>27631516
you cant be that immobile can you
>>27631540
>immobile
I think I'm not entirely sure what part of my body I should push...
>>27631573
legs
>>27631606
Is it possible that I don't have enough strength in my legs to do this? I end up jumping with my legs a little bit but nothing more...
>>27631633
nope, takes like zero strength
You just dont know how to perform the movement, unless you provide a video i cant say much
If im building muscle mass, should i do 3 sets of exercise 1 and then move on to exercise 2 or should i do 1 set of all exercises, then second set of all and then third?
>>27632968
3 sets of exercise 1, then move on. This is standard practice.
I don't know if there has been any research into the efficacy of exercise spread out versus concentrated. But for hypertrophy I imagine it is much better to have it concentrated, because you get a more potent hypoxia.
>>27633103
Thanks, yeah i think if i do sets of one exercise first, it is better, but on the street everyone seems to be doing it the other way, and i kinda got used to it.
>>27631124
Oh im on the bar, but isint that why he has the RTO 60 seconds.
>>27631516
shitm that girl is ugly as fuck dammit, could be a qtie tho
Does anyone have some good stretches for wrist supination?
I'm trying to recover from a sprain I received as a kid, and I can't really afford the physical theraphy I need but I wanna start working on it because I feel that it is creating a lot of problems for my fitness routines. (I can't do a LOT of exercises that put an excessive amount of strain on the wrist, so I do a lot of them on fists but that only goes so far) If I make a fist, I can point my thumb upwards (A little past this but not much) before my hand can't move any farther. Would really appreciate the help.
Cheers, /fit/
>>27624786
I've started to do a pretty basic bodyweight routine every day. I've been doing it for a few months without any problems, end of course experienced some noob gains, but recently I have been experiencing pain in my right elbow/tricep/forearm area after I do push ups and pull ups. It doesn't feel like normal sore muscle pain. What should I do?
>>27634810
Probably some combination of too much/too soon/too often. Stop doing things that hurt for a week or so and when you get back to your normal routine go back to itself slowly. This means doing 1/4 of whatever it is you perceive that you should be doing.
We recommend that you follow you a set program that outlines how much work you should be doing, rather than a list of exercises that leaves everything else up to you. Connective tissue injuries take a long time to heal if you don't rest, but if you back off early on they'll go away relatively quickly.
>>27634917
Alright, thanks. I'll rest until it stops hurting and taper back on. The last thing I want is a long term injury.
>>27634740
wrist prehab in the op
>>27635133
https://www.youtube.com/watch?v=mSZWSQSSEjE
also, you might find something here to be of interest
Should I expect any gains if I increase my pushups to 4x25? 3x12 is getting easy and I don't have the equipment to add weight.
>>27635662
Not much. Start doing pseudo-planche push ups (put your hands somewhere between your hips to your belly button).
https://www.youtube.com/watch?v=IJK_wU4UVw4
>>27635721
Thanks m8, this is gonna be fun.
Is that guy all calisthenics?
>>27628332
That's the same guy, he's Italian and i know him personally. He used to lift,then some years ago he stopped doing that and started doing calisthenics only, got bigger and stronger (except for legs, obviously)
>>27631018
What does each mean? HandStandPushUp and.....HeadPushUp?
>>27638170
Headstand push-up.
Alright guys I want your opinion, I just did 51 consecutive push ups, every 10 I went up to catch my breathe but never actually failed, I cannot breathe in the movement so did I still complete 51 even though i'd rest in the up position of the push up 3-5 seconds
>>27638926
Sounds like you're doing something wrong, if you can't breathe while doing a push-up. Are you actually doing push-ups? Or just flailing your torso around?
This guy has decent form, if your push-up looks nothing like his, you have a problem.
http://www.youtube.com/watch?v=Eh00_rniF8E
>>27638926
Is that all one sentence?
>tfw abs still hurting 2 days after foundation
>tfw have to work them later today, even though they're sore now
Can't wait to have that juicy core
>>27625078
good god, i can't even do a 1/2 shrimp
Is it tougher to progress if you only do the 3 day a week foundation routine, as opposed to the 4 a week or 5 a week one?
I run 4 times a week but find that I can't really do foundation and run on the same days, so dropping down to the 3 day from the 4 day schedule seems to be the thing to do
>>27626781
>>27626822
Not perfect form but even if it was you know you can google how to bench press with good form right?
You dont bench press with bad form and build your way up to perfect form. Fucking idiots.
>>27627602
Looks awful for your knees. I will stick with weighted pistols with my knee above my foot.
>>27641700
>Looks awful for your knees.
I bet you dont even go ATG with your pistols
https://www.youtube.com/watch?v=EZh8dNT9y5U
new LBM vid guys
I am really mirin those HBP(90degree pushups), what muscle are you supposed to feel the most during them?
could my APT be the reason why im having such balance issues when trying to straighten my handstand?
I currently can only do a leaned forward handstand
hey this seems like the place to ask,
recently on my off days from lifting i've been doing 10 mins of jumping jacks throughout the days to just get some cardio done, my hamstrings are quite prone to stiffness and tightening so it's a good way to get my cardio without taxing my legs too much, are there any other bodyweight exercises i can do for a duration of time that will help with cardio rather than tiring out a muscle before my heart gets going?
>>27644290
stretch instead
man i fucking love burpees
how hard do you burpee /btg/?
>>27644290
Icrease your flexibility and do balance based shit.
>>27638170
Handstand you do with a ROM like a shoulder press. You need paralettes to do them because you lower yourself until your hands are almost touching your shoulder.
Headstand pushups are done on the floor, and you lower yourself until your head touches the floor
>>27645013
I don't, fuck burpees.
>>27643979
Yeah, you need to learn how to posteriorly tilt the pelvis.
>>27643893
>What muscle does that work
This is a fucking retarded question and even more so in the context of bodyweight training
Fuck Deck Squats. Did the mastery for them, and never doing another set again.
>>27647183
Yeah fuck those things. I bruised my back doing them.
Side plank? whatever
Windmills? DOMS
How do you guys do the straddles and Arch Ups?
>>27647183
what foundation?
what exercise?
>>27624786
human flag 10 sweconds today
come at me
>>27648961
>no pic
yeah sure m8
>>27648911
>what foundation?
F1
>what exercise?
SL/PE1.
Head was pounding afterwards.
>>27624848
>>27624786
Also suck my dick OP, have fun getting swole with your skelly jelly body.
How would one go about doing one handed chins? Also is there any resounding reason to do one handed chins instead of regular chins?
Im thinking if i do chins with some added weight I may be able to do one handed chins soon after?
>>27649136
one handed chins with the other hand gripping the wrist is basicly the same as normal chins, except for the forearms since one hand holds the whole bodyweight
if your grip was strong enough you could do the same amount of one handed chins as you could do normal chins
>>27649136
Get good at these. Enjoy your one-arm-chin as a constellation prize.
https://www.youtube.com/watch?v=vTIfss5oF8w
I plan on making parallettes out of wood. What should I do to make the grips not ruin my hands? Sand them and oil them? Cover them in duct tape?
Also, I'm doing pullups/situps and lightly weighted squats/pushups. This covers everything, no?
I felt the last few squats in my back. Like, not a pain, but like my lower back muscles were getting worked. I think I should switch away from weights and do maybe lunges instead. But will lunges really train strength? Will I really hit ~10MR with them? At the same time pistol squats look really hard. Is there something in between? Shrimps look weird.
Whant do you think of this:
https://www.youtube.com/watch?v=OnR5heFYeEc
>>27649231
I wouldn't recommend maxing out on lunges. That's a great way to tear your meniscus off.
Which exercise will work my forearms better, pushup or chinup?
Also, is there a substitute for handstand pushup?
>>27649196
he was talking about one handed chin ups not one armed
>>27649264
Holy shit, thanks for that. Pushups aren't the same, right?
Maybe we have different definitions of maxing. I see it as not being able to perform a full rep or having poor form because of weakness.
>>27649285
Pullup, but on second thought they probably work the forearm just as much as a chinup. But your forearms aren't really worked in shoulder-width pushups, in my experience.
>>27649231
like any leg exercise that is a press, is a compound and works the whole leg
there is just more emphasis on other places, like the glutes for the lunges for example
>>27649044
pic of what? my TEN SECOND LONG human flag? lol. or body? can always post a body pic im so fucking athletic
>>27649384
Yeah man, not that guy, but I wanna see the human flag. Don't really care about your body.
>>27649285
1. Chins.
2. Easier or harder? There's a HBP progression in foundation that covers easier and harder exercises than the HSPU.
>>27649384
the human flag, people here need some motivation.
I wanted to get into bodyweight stuff because I have no access to a gym for the next few months. I had a major question, I don't really have the ability to do pull ups because I don't have the proper equipment. Is there a substitute for these?
>>27648961
front lever ten seconds, 3 hspu, 1 90 degree pushup today
come at mee
>>27649459
Rows. But you'll need equipment for that too. If you don't want to buy anything go to a park.
>>27649460
post vid
>>27649459
Various forms of inverted rows, but you might need to be creative with how to do them. Towels hung over doors could work if you have nothing else.
>>27649460
how do I balance when going down on a HeSPU? I currently can only press my self up freestanding,
>>27649459
basicly the foundation routine covers this
you are going to need a pullupbar and rings though
>>27649490
You're probably losing the Posterior pelvic tilt midway or you just don't have a stable handstand yet. Being able to only press up sounds unusual, are you just muscling your way up and falling after that rep?
>>27649522
>are you just muscling your way up and falling after that rep?
yes, my balance is shit
>Posterior pelvic tilt
everytime I try this I fall back on my feet
>>27649481
post my HSPU 2 days ago, could post the front lever but I don't post the 90 degree because it is my first and I scream like a madman while pressing up because it was fucking hard.
>>27649490
keep hollow body position at all time, film yourself, cause at the beginning i had shit form without even noticing, lost 2 months of training
>>27649542
oh that was you
What's your bodyweight and height?
>>27649538
Sounds like you should still be doing tripods and wall handstands for a while. If you don't have the correct body shape your HeSPUs aren't the most beneficial thing for you to do right now.
>>27649567
6ft, 155
>>27649459
If you can get a resistance band, you can use them and doors to do different kinds of rows.
They come in different resistances so you can move up when one starts getting too easy.
I imagine they're pretty cheap
>>27649605
pls eat
>>27649707
please be less weak, both mentally and physically, and stop being vain and uneducated, please be a real human bean
>>27649353
I'd be surprised if you got something other than an overuse injury from push ups; but overuse injuries are fairly easy to avoid.
Is there any programs as easy and simple as starting strength that can be done at home (bare minimum to no equipment) ?
>>27649844
Foundation. (Link in this thread) You'll need some equipment right away but most other things can be added later. The most immediate thing that you'll need is a place to do rows.
Access to a pull up bar is pretty much mandatory for the majority of bw programs. Rings would be helpful.
>>27649729
nigga im 30 pounds heavier and can almost do the shit you do
>>27649844
foundation is the SS of bodyweight fitness
only things you really need are pullupbar and rings, the other shit you can improvise
>>27649891
>>27649911
Pull-up bar I understand, but rings really? How/where am I suppose to get rings?
I suppose I could then attach them to a pullup bar, but I wouldn't have any space to properly use them.
>>27649962
You can use towels or rope or a bar instead of rings. You're only using the rings to hang from.
I'm a little worried about what I'm going to use for the progressions with stall bars. There are mobility exercises with stall bars in handstand 1/2 and progressions in foundation 2 that don't look easy to do without stall bars.
>>27649962
Rings are like $30 on Amazon, you don't NEED them now, but they're convenient to have (and easier on the wrists). If you don't have to money then don't worry about it, you can hold off on getting them for a while.
>>27649962
if you have space for a pullupbar, you have space for rings
they are dirtcheap on amazon
>>27625708
I can handstand for a while, that has to do with my balance more than my strength though
How am I supposed to do these without stall bars?
Maybe put a fridge or prop up a couch underneath my rings?
>>27649899
>almost
>>27649407
>>27649450
I love that fit have started with calisthenic threads. can try to make some pics next time I go workout
>>27650277
regular bar, will be harder though
or some wall were you can hold on the top of the edge
>>27649899
lol what is almost doing these skills? holding a ten sec handstand is not doing free hspu or HBP
define almost and we could see what level you are at
>>27650531
Holy fuck. I haven't eaten something like that in months. I'd probably have simultaneous diarrhea and heartburn if I had one slice.
I just ordered a weight vest, and I've heard mixed things about what exercise are safe and unsafe to perform using them. What should I avoid when using it?
>>27624786
I miss when these said bcs fuck you
what does /fit/ think about taking whey protein with body weight training?
>>27639512
ya that's my form, I just cannot breathe enough during it I guess, also it takes out of me to breathe during it
>>27630655
If you read what he wrote properly, shithead, it clearly says mercury poisoning in his first post.
>high levels of mercury which can lead TO poisoning.
not LEAD poisoning.
clear.
as.
fuck.
ffs learn to read properly.
>>27653079
It's the same thing as taking whey if you were using free weights. It's just a like a meal replacement to help you hit your protein macros.
My family eats mostly rice and pastas so I don't get nearly enough protein without taking whey
>currently NEET, just out of high school so I haven't moved out yet
>tfw can't buy own groceries
>tfw family doesn't support me wanting to get fit
>>27629861
>Implying you have any worthwhile progress pics
fuck americans. why do they have to use acronyms for everything? wth is a XRHS or a HeSPU?
>>27653990
Because typing Head Stand Push Up twenty times in one paragraph is annoying.
>>27625030
does this work on rings? it seems like it wouldn't
>>27653990
>Implying an American made that acronym
>Implying it's an actual acronym
Hey /BTG/, I come from /PLG/ and /OWG/
Go to 1:55, and tell me what you think of this.
https://www.youtube.com/watch?v=Wd1tQCyK1gY
Apart from practising the pistol squat, what can I do to do this?
>>27655280
Progressive overload? Using a kettle bell as a counterweight is probably safer.
>>27655280
OMG PEOPLE ACTUALLY COME TO ASK US SHIT
EVERYONE PARTY
>>27624786
Over 90% bodyweight dyel no mode here. Brb going to try to score with strangers.
bodyweight bump
How do I do shrimps? I can't seem to get it
>>27624786
rolling
>>27654328
Everything works on the rings. But its much harder though
>>27655280
be mobile
is just doing pushups a good way to start with body weight exercises. Im in really good shape when it comes to lifting, Yet since im so much bigger then most of the people doing bw exercises I cant do a stupid amount of pullups in one go. I can tho do 30-40 pushups in one go. So what im asking is if I was to just do lets say 20pushups every 5min which would add up to 200 an hour, and do that twice a day. Would that be good? Also keep in mind I am very strong and workout daily, I just have to weigh a lot for my sport. I've just always been intrigued by the things these people do with their bodys, ya I love being strong but when im done with school I want to be able to cut and be agile and quick.,
Before I go spending 80USD per course, can anybody verify the quality of foundation 1 of gymnastic bodies?
>>27660208
fucking retard why would you buy his shit when we listed his courses here for free
>>27660261
Where exactly? The torrents are not in op's post
Daily reminder: don't do stupid complex movement exercises like >>27625078
you will more than likely fuck up your back later on. Just because you can doesn't mean you should especially if it jeopardizes your physical health
>>27660368
CTRL+F
then type 'kickass' you will see them then
>>27660058
No, read the OP.
>>27660459
Fuck off.
>>27660459
The back is in neutral alignment and there's no external load to increase the shearing forces on the spine. Holding one foot back firmly with the hand would prevent the spine from even going into flexion. Why would you hurt your back?
https://www.youtube.com/watch?v=HHn-Hk8OBSo
0:58 would probably give you a heart attack.
>>27657524
https://www.youtube.com/watch?v=Dpgn6eRtsdw
What suplemens i should take whe bwt?
