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Todays conditioning work consisted of the following.

50 straight bar dips

50 single leg elevated squats

50 chin-ups

>>37572178
>choosing to have tiny atrophied chicken legs

No thank you.

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>>37573418

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>>37573713

>>37572178
i always feel like im not doing enough..
i do weighted pull ups 4xF
wall hand stand push ups 4xF
although im going until failure, i dont feel "the pump" or exhaustion shortly after workout

also into planche progression? im stuck at tuck planche for month now. can hold it about 30s and about 10-15s when i straighten one leg.
next step should be planche but it feels like it is almost impossible to do

>>37573767

How many reps can you actually get on the two movements?? Why not move on to the tuck planche and do a steady state cycle on it?

how do you guys train legs?

>>37574024

Pistol progressions, along with Jefferson curls/ghr

>>37574024

It honestly is quite hard to gain mass on your legs while doing body weight, but it is possible. Just don't expect SS legs.

>>37574024
>>37574155
Yeah the general consensus is that weights are more optimal for lower body strength. Dem deadlifts too.

>>37574147
>>37574155
>>37574209
Is there any body weight equivalent of deadlift?

>>37573965
>steady state cycle
never heard of this before to be honest. gonna try it starting today

i can do about 8 reps at the first set with 20kg
last set is usually about 3 reps

handstand push ups about the same, although i can pump out about 5-6 at the last set

>>37574239
Not really, it's has to supliment certain exercises, like deadlifts. El Diablo (creator of startbodyweight.com routine) even recommends adding in deadlifts to the routine if possible.

>>37574239

jefferson curls, but you still need weight.

>>37574338

Would say try doing lower progressions with higher reps like dips and unweighted pull-ups if you want to build a more solid base, and get "the pump". For the weighted pull-ups and hspu, you could try setting them both at something like 3x5 and try adding a rep every week till you eventually get to a solid 3x10, then move on to the next progressions, something like that could possible workout better.


http://antranik.org/how-to-implement-a-steady-state-training-cycle/
I would say try doingg

>>37573713
just doing pyke pushups, when im done after a set, my face is like a tomato and my eyes are completely bloodshot, is it normal for so much bloodrush to happen?

>>37574472

Breath, and depends.........how long have you been doing it?

I do deadlifts and back squats for my lower body. I also do single leg squats, speed skater squats and back extensions, but these are on maintenance-mode.

It seems like it is hard for people to grasp that you can combine the best of two worlds in order to achieve your goals.

>>37574496
about a month, 3x a week.

I am completely shit at controlling my breath.

I don't know if I'm retarded or what, but I can't keep count of my reps and at the same time breathe in/out at the recommended stages of the exercise.

>>37574505
the reason why people don't combine is cause going to and paying for a gym defeats the purpose of bodyweight. if you gonna go to a gym might as well take full advantage of the much more efficient exercises you can do there.

as someone starting to get into shape, should I lift weights or do bw exercises?

or, what's the benefit of these over weights?

>>37574688
just lift weights

>>37574520
>efficient
depeds on your goals

>>37574688
Why not both anon?

There are positives and negatives to both training styles.

You'll get the best out of combining the two and when you build a solid base then you can choose to specialise more if you want.

>>37572178
Have you left /asp/ for good?

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>>37572178
Nice idea for a thread, didn't reay fit in /asp/, btw i have a question, i've been training in calisthenics/bw for 2 years almost 3, i stopped gaining with high reps and months ago i switched to progressions but don't really know how to make a routine, so far i'm thinking in PPLULXX or push/core-pull/legsx2, also how should i organize my progressions?

>memestenics

>>37573713
>posting olympic lifters that occasionally do bodyweight exercises to prove only training bodyweight won't give you chicken legs

>>37574147
>pistol progression
I never train pistol squats and can do them by only squatting 3 pl8 for a few reps lmao@yourlife.

>>37576935
k
>>37573722

Can somebody pls comment on my 1ACU form and general autism levels.

https://www.youtube.com/watch?v=GZ-JSCUH910

>>37574024
I don't lmaooo.

>>37574520
There are many reasons why a lot of body weight strength exercises are superior to weighted exercises... aaaand the other way around.

Not wanting to train in a gym is an ideological point and a stupid point. Fact is that the more equipment that is available the more ways you can expose your body to different stimuli accordingly. People who cannot afford a gym are excused in terms of stupidity, but people who claim they can train efficiently without any equipment or with less equipment are missing out a great deal.

I really dislike all this bwf vs. weights. Because everyone is doing a hybrid. If you do dips you do bwf, if you do pull ups or sit ups you do bwf. If you add weight you do wt. It is a retarded discussion.

It seems like you have little knowledge of the benefits of "classic" body weight training. Core stability, balance, agility and mobility some of the benefits that "classic" weight training do not provide (in a significant amount).

>>37578128
Very bad. Start from a deadhang and level with the bar in the top position. I see no autism, only a sense of self irony. Work normal pull up variations for a while

>>37578238
>It is a retarded discussion.

This retarded discussion only exists because people like you keep on perpetuating it by responding to the bait.

>>37578308
I can't start a pull from a deadhang yet because I'm too weak at the bottom. Not for much longer though :^).

>level with the bar in the top position
What do you mean by this?

>>37572178
>Bodyweight general
leo pls go

>>37578365
Aim for chin over bar.

There is a concept of strength within a certain range of motion does not transfer to strength within another range of motion. This means that doing partial reps from non-deadhang will not transfer to pulling from the deadhang.

The deadhang position is where the pull up requires the most force production in order to initiate the pull up (without kipping). You must train strength from the deadhang position in order to ever achieve a OAC

Anyone got a good starting routine?

>>37578365
I highly doubt you are close to a full rom one arm chinup with a nonexistant back desu famalam

>>37576801

Aday Bday

Tips for getting good at push ups? I can't even do one on my knees, guys. It's fucking shitty.

>>37574338
if you can do that many HSPU you should move on to one armed push up progressions

>>37579840
fitloop.co

>>37582706
elevate you hands. start by pushing off a table or the wall if you can't even manage that

>>37578128
Why do 1 arm chinup, fucking ugly. How many widegrips can you do forward palm

>>37582706
Focus on benching first instead of doing 1 rep of a pushup

>>37578128
weak ROM/10

knock a hole in your floor beneath the bar if you ever want to break out of DYEL status

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cutting/bulking with bwf?

I'm new to working out, and new to bwf, only 1½ months into plebbit's bwf recommended routine. So considering that (besides obviously progressing through the program and building strength) one of my primary goals is hypertrophy and getting leaner, should I start eating at a deficit or a surplus?

Pic related: 6'1, 185lbs, CUT OR BULK WHAT DO?

>>37584200
you should start lifting

>>37572178
bodyweight exercises seem like a cool accessories to supplement lifting. not going to waste time with them until I'm reasonably strong tho 1/2/3/4

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>>37584200
go to leangains.com and look up recomp
>>37584236
no he doesn't. pic related only does bw

>>37576954
>not knowing the difference between pistols and one legged squats

>>37578415
>fitness board
>there is no weightlifting board
Arnie pls go

>>37584236
>>37584350
Incidentally, I'm doing bodyweight because I currently have no access to a gym or any equipment, and won't for at least another 6 months. I'm aware that implementing progressive overload into a routine becomes way easier with weights, and I would love to add compound barbell lifts to what I'm doing if I could.

That being said, I feel pretty good about being able to build a solid foundation with only bodyweight before moving on to weights.

>>37576801
does roids

>>37572178
lol why bodyweight is a bunch of fags doing bw

So what are your guys' views on the hollow body hold? I've been doing it and it really seem to work my core hard. I only need to hold It for 30s a set and I'll always feel wrecked.

>>37584608
>implying /fit/izens are straight

>>37584350
Thanks, I think I found what you're talking about - Martin Berkhan's +20%/-20%?

So the idea is to eat over maintenance on training days, and under on rest days, so that you arrive at a slight caloric deficit at the end of the week?

I'm not an expert, but the idea that you can build muscle one day and lose fat the next and just alternate seems...sort of retarded. This article seems like a pretty sober criticism of it: http://anymanfitness.com/should-i-re-comp-nah-why-dont-you-look-for-a-rainbow-colored-unicorn-instead/

>>37574507

just keep at it, how long have you been training?

>>37584377
As i understand it it is a one legged squat with the other leg straight in front of you and your arms in front of you and i can do those to full depth (hams touching calves, waaay below parallel).
It is really not a hard movement for anybody that has a good weighted squat and decent flexibility.

>>37584828
good point, didn't think about the noob side of things. Cut first and then bulk. But I'd recomend doing IF nontheless

>>37572178
>Bodyweight general
Leo pls go

Would roiding with bw help achieve cool shit like planches quickly? Or be a waste of roids and not worth it for the side effects as I probably wouldn't make Max roid gains

>>37584200
it looks like you have scoliosis.

>>37588934
I think that's called leaning

>>37582314
thanks bro
>>37584591
probably but i don't really care, he's almost like zyzz in a way, what counts it's that he inspired a lot of people, i know he claims he's natty and zyzz didn't but still he made me start working out and i owe him that.
>>37584622
whatever works for you, for core i like doing bridges, my front lever progression and leg raises, but as long as you see progress at what you're doing is ok.
>>37582706
you maybe need to loose weight, stats?

Did any of you used carb backloading for bulking on bw? Does it work?