/asp/ - Alternative Sports » Thread #742880

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995KiB, 500x201, maltese.gif

BodyWeight General XI (Gif Edition)

Taurenking !lKuMYGH95M Wed 07 Oct 2015 08:06:08 No.742880 View Reply Report Delete

Quoted By: >>742881 >>745229 >>746160 >>748335 >>753172

Taurenking !lKuMYGH95M

View Same Google ImgOps iqdb SauceNAO stretch.jpg, 341KiB, 1168x1250

Taurenking !lKuMYGH95M Wed 07 Oct 2015 08:07:33 No.742881 Report Delete

Quoted By: >>742882 >>742895

Taurenking !lKuMYGH95M

View Same Google ImgOps iqdb SauceNAO Foundation.jpg, 2MiB, 2956x2304

Taurenking !lKuMYGH95M Wed 07 Oct 2015 08:13:09 No.742882 Report Delete

Quoted By: >>742904 >>744568 >>745803

>>742881
>FAQ
>Which routine to begin with?
What are your goals?

>Skills and Gymnastics: Do Foundation

>Strength: Do Foundation or Build your own routine with Overcoming Gravity

>Aesthetics
>Easy mode - Join a gym/google BarStarz/do wighted exercises
>Hard mode - Do Foundation or Build your own routin with Overcoming Gravity

>I'm REALLY overweight:what do?
Stop eating like a hippo and cardio, cardio, cardio. Don't forget to start a routine.

>How difficult is it to actually snap my shit up/how dangerous it is while doing bw exercises?
The connective tissue that runs along your joints takes a lot more time to be strengthened than your muscles, and having great muscular strength is certainly not any indication of having strong joints and tendons; progress slowly and do mobility exercises.

tl,dr: Take it Slowly

>Can I do Foundation 1 and Handstand 1 simultaneously, or is it supposed to be one after I'm finished with the other?
Read the book

I'm stupid: Yes, they are built to be worked out in conjuction.
e.g.: mon Foundation, tue Handstand, wed Foundation, thu Handstand, fri Foundation, sat Handstand, sun Rest

>All gymnasts are manlets, am I to tall to do bodyweight?
You can still do bw but the taller you are (go and play basketball, bruh!) the harder it will be.
https://www.gymnasticbodies.com/forum/topic/18457-motivation-for-the-taller-guys/

>How big can someone get from bodyweights?
http://lmgtfy.com/?q=male+gymnast+physique

>What equipment is needed for Foundation?
>F1,F2,H1
Stall Bars or Something to hold on to for Body Levers/Dragon Flags and stretching exercises
Horizontal Bar or Rings
Parallel Bars
Elevated surface/Box for exercises with elevated feet

>F3,F4,R1,H2
At this point joining a gym or having necessary equipment should not be a issue (in that you should already have everything or joined a gym properly equipped)

>Can I lift 2 to 3 times a week and do bodyweight? If so what would be recommended?
Yes, just ask anons.

Alex

Alex Wed 07 Oct 2015 09:28:25 No.742895 Report Delete

Quoted By: >>742904 >>742906 >>742942

>>742881
>the pic
Why is the stretch called shoulder extension? It is completely retarded. What is demonstrated is full shoulder flexion. Pushing further back will not result in shoulder extension, but shoulder dislocation. Shoulder extension is moving the upper arm behind the back. Fuck phrakture.

Anonymous

Anonymous Wed 07 Oct 2015 10:32:47 No.742902 Report Delete

Quoted By: >>742904

You have also posted the old progression chart. I uploaded the one with side lever updated in the previous thread.

Taurenking !lKuMYGH95M

View Same Google ImgOps iqdb SauceNAO gettingstarted.png, 98KiB, 827x541

Taurenking !lKuMYGH95M Wed 07 Oct 2015 10:38:33 No.742904 Report Delete

Quoted By: >>742907

>>742895
Yeah, just realized the images are quite shitty. That pike stretch....embarassing.

>>742902
That's because I've been doing this progression. What's wrong with it? IFIRC the progression was changed because of people not able to even do basic arch holds, right?

>>742882
>CHANGELOG
fixed Bicep Tendon Prep link

>TODO
update pastebin
remove stretching image
update foundation chart(?)

Anonymous

Anonymous Wed 07 Oct 2015 10:55:18 No.742906 Report Delete

Quoted By: >>742942

>>742895
>shoulder extension is moving the arm behind the back

Nope, that's called shoulder hyperextension.

Anonymous

Anonymous Wed 07 Oct 2015 10:59:56 No.742907 Report Delete

Quoted By: >>742912

>>742904
>That's because I've been doing this progression. What's wrong with it? IFIRC the progression was changed because of people not able to even do basic arch holds, right?

There are other changes besides the arch hold, I cant use my computer right now so I cant post a more in deep explanation, but there are skills that have been erased from the progression chart and now the side plank progression makes more sense.

Taurenking !lKuMYGH95M

Taurenking !lKuMYGH95M Wed 07 Oct 2015 11:06:56 No.742912 Report Delete

Quoted By:

>>742907
I know they were other changes too, but I'm quite sure the main issue was with the arch hold (as it has been moved to PE14 or something), still feel free to post the updated chart if you want

Alex

Alex Wed 07 Oct 2015 12:36:57 No.742942 Report Delete

Quoted By:

>>742895
>>742906
Sorry I meant upper arm moving down the rear (towards behind the back). You are right.

Mongrel_

Mongrel_ Wed 07 Oct 2015 20:21:41 No.743147 Report Delete

Quoted By: >>743186 >>743329 >>743401 >>744530

Tuck planche push-up vs tuck hollow back press. Which is more difficult?

Mongrel_

Mongrel_ Wed 07 Oct 2015 21:09:54 No.743186 Report Delete

Quoted By: >>743322 >>744529

>>743147
https://www.youtube.com/watch?v=5TfI5KqyrBI
Here's my tuck planche push-up attempt at 220 pounds, yes im doping weight.

Anonymous

Anonymous Thu 08 Oct 2015 01:57:20 No.743322 Report Delete

Quoted By:

>>743186
go back to pppu

Alex

Alex Thu 08 Oct 2015 02:22:15 No.743329 Report Delete

Quoted By: >>743333

>>743147
You cannot do tuck HBP because your knees will touch the floor

Anonymous

Anonymous Thu 08 Oct 2015 02:27:20 No.743333 Report Delete

Quoted By: >>743340

>>743329

parallets yo.

Alex

Alex Thu 08 Oct 2015 04:00:21 No.743340 Report Delete

Quoted By: >>743388

>>743333
The hardest will be HPB. No matter the tuck it is hard to maintain hollow while pressing to a tuck handstand.

Anonymous

Anonymous Thu 08 Oct 2015 07:13:21 No.743388 Report Delete

Quoted By: >>743400 >>743401

>>743340
are you sure

because people who do hbp cant do ppu

Alex

Alex Thu 08 Oct 2015 08:50:37 No.743400 Report Delete

Quoted By: >>743865

>>743388
Chances are that they have poor form.

We are talking about full protraction throughout the press, solid ppt, straight arms, full control, and a full tuck handstand (straight arm, ppt, completely open shoulders).

We are talking about a lot of very important details that most people overlook. Pressing up with bent back and retracted shoulders is very easy, correcting these are very hard.

Alex

Alex Thu 08 Oct 2015 08:53:32 No.743401 Report Delete

Quoted By: >>743424

>>743388
>>743147
But both of those exercises are very bad for building strength. The tuck planche push ups have very limited range of motion and the tuck HBP does not create full body tension like it was designed to do. It also shifts the balance so that you have do not have to lean more in.

Anonymous

Anonymous Thu 08 Oct 2015 11:08:23 No.743424 Report Delete

Quoted By: >>743465

>>743401
Parallels for the tuck PP will give you full rom, and i can see how the HBP won't maintain full body tension, so then why do people use it?

Anonymous

Anonymous Thu 08 Oct 2015 12:21:38 No.743437 Report Delete

Quoted By: >>743800

Chin ups. Is it better to work your way up to being able to do 3 sets of 12 or to 3 sets of 8 and then increasing the reps to 12? My max is 10 on my first set but once I get to my second set I can only do about 6. If I only do 8 my first set I can do another 8 my second set and 4 my third. Which way should I go with?

Alex

Alex Thu 08 Oct 2015 13:53:58 No.743465 Report Delete

Quoted By: >>743516

>>743424
It will not give you full rom since the knees must be tucked tightly to the chest. If you do not lean in and tuck your knees to the chest you will indeed have a greater rom but remember that angle of the body in the tuck planche restricts elbow extension. In a full planche your back must be horizontal and therefore you can work on full rom.

People use that HBP version because they want a party trick to showoff and they want to believe that they are strong and are making progress. The people who use them regularly are generally quite ignorant in regards to intelligent body weight strength training

Anonymous

Anonymous Thu 08 Oct 2015 15:18:08 No.743516 Report Delete

Quoted By: >>743800 >>743810

>>743465

So why does sommer have it in his program? Would it be wiser just to work planche push-up progressions if my end goal is a full planche push-up? What's your background btw?

Anonymous

Anonymous Fri 09 Oct 2015 00:44:31 No.743764 Report Delete

Quoted By: >>743800 >>743810

How do i into bullet proof elbows?

Taurenking !lKuMYGH95M

Taurenking !lKuMYGH95M Fri 09 Oct 2015 03:55:19 No.743800 Report Delete

Quoted By:

>>743764
chin up hangs, pushups with proper form, bench dips

>>743516
Really? Because is a fundamental and a clear demonstration of multipane strength and balance. If you want to run you need to learn how to walk first, so focus on planche first instead of half repping tuck planche pushups.

>>743437
when you can do 3x8 you could easily transition to a different variation of chinup or weighted chinups

Anonymous

Anonymous Fri 09 Oct 2015 04:04:29 No.743802 Report Delete

Quoted By: >>743880

Hey /asp/. I've been doing a different bodyweight routine and I'm thinking of starting Foundation, but I'd like to keep the little bit of Olympic lifting I do three days a week if I can. What are your thoughts on doing foundation MWF, and doing handstands Tu/Th/S as you recommend, with some oly lifting on the handstand days? Or should I put them with the Foundation days?

Alex

Alex Fri 09 Oct 2015 04:49:45 No.743810 Report Delete

Quoted By: >>744059

>>743516
>So why does sommer have it in his program?

It is really a skill that can to some degree mimic the full planche push up in terms of activation patterns and body awareness. It was a part of BtGB but that book is way outdated and too old.

>Would it be wiser just to work planche push-up progressions if my end goal is a full planche push-up

You should be working on planche and bent arm pressing. F1 with the straddle planche progressions and the HBP progressions is the best way to get there.

>What's your background btw

A lot of different sports that got me tight but had a positive effect on my work capacity. Some WL but skipped that. Had a lot of reoccurring injuries which had set me back, now I have mononucleosis so I cannot really do strength training for at least one month. But I should be perfectly fine afterwards.

>>743764
The straight arm planche progressions along with high rep/hold time elbow flexion movements. Those are the best things you can do as a beginner

Anonymous

Anonymous Fri 09 Oct 2015 09:49:47 No.743865 Report Delete

Quoted By: >>743878 >>743886

>>743400
what I also noticed is when they lower on the hbp they rest their body on their elbows

Alex

Alex Fri 09 Oct 2015 11:34:30 No.743878 Report Delete

Quoted By:

>>743865
That is surely cheating. They should be able to hold themselves completely horizontal with their arms bent so that that their feet, chest and nose only brushes the ground

Alex

Alex Fri 09 Oct 2015 11:36:38 No.743880 Report Delete

Quoted By: >>744124

>>743802
Perhaps it will be too much but you can experiment with it. The most important part is resting enough.

You can use the handstand work as a warm up for the OL.

I would probably run the schedule through the weekend since it will most likely crush you during work days.

Taurenking !lKuMYGH95M

Taurenking !lKuMYGH95M Fri 09 Oct 2015 11:45:25 No.743886 Report Delete

Quoted By:

>>743865
a proper HBP doesn't involve going into a double arm lever (resting on their elbows). A bent arm planche is therefore required

Anonymous

Anonymous Fri 09 Oct 2015 14:44:16 No.743960 Report Delete

Quoted By:

what pulling exercise should I pair with RTO dips

Anonymous

Anonymous Fri 09 Oct 2015 22:10:17 No.744059 Report Delete

Quoted By: >>744201

>>743810

Im sorry to hear that, well thanks for the information breh.

Anonymous

View Same Google ImgOps iqdb SauceNAO hspu prision school.gif, 3MiB, 500x281

Anonymous Fri 09 Oct 2015 22:11:29 No.744061 Report Delete

Quoted By: >>744163

So if i can't do tuck planche push-ups properly, should i do psuedo planche push-ups further forward, or hollow backeD? Also any videos on how to hollow back a planche push-up?

Anonymous

Anonymous Sat 10 Oct 2015 02:29:28 No.744124 Report Delete

Quoted By: >>744201

>>743880
Yeah that's my current concern too. Also I'm not really sure what you mean by run it through the weekend, could you elaborate a little more? Thank you.

Anonymous

Anonymous Sat 10 Oct 2015 04:13:13 No.744157 Report Delete

Quoted By:

How would you go about modifying the Reddit routine, had you no other choice?

Taurenking !lKuMYGH95M

Taurenking !lKuMYGH95M Sat 10 Oct 2015 04:24:09 No.744163 Report Delete

Quoted By: >>744521

>>744061
horrible form

Alex

Alex Sat 10 Oct 2015 09:00:58 No.744201 Report Delete

Quoted By: >>744413

>>744059
Thank you I hope to get better soon. Now I have a lot of time for stretching my tight spots if I have to look on the bright side.

>>744124
Consider doing some workouts in the weekend too else you might burn out completely.

Anonymous

Anonymous Sat 10 Oct 2015 09:22:59 No.744203 Report Delete

Quoted By: >>744296

>Gymnasts and dancers have crazy mobility for life because they tend to go through deformational changes as children to help them get deeper stretches and more range of motion through alterations to their femoral head and neck, hip capsule, and almost every other joint where freaky mobility is necessary for their sport.
>Static stretching a muscle is the same. Sure, it changes length for a little while, but returns quickly. There's no way stretching will add sarcomeres in series – which would actually increase the length of the muscle – without long sustained holds of about 20-30 minutes, as shown by some studies.

Wait what fam (salsa: https://www.t-nation.com/training/stretching-doesnt-work)

Anonymous

Anonymous Sat 10 Oct 2015 09:52:32 No.744210 Report Delete

Quoted By: >>744217 >>744301

Anyone got a DDL to Foundation 1-4, Handstand 1+2 and Overcoming Gravity (I've got restriction on torrents due to jews)?

Anonymous

Anonymous Sat 10 Oct 2015 10:30:44 No.744217 Report Delete

Quoted By: >>744301

>>744210
Or rather, can anyone upload Foundation 1-4 and Handstand 1+2 (Alongside Overcoming Gravity, but not really a necessity) to mega or zippy or smn?

Anonymous

Anonymous Sat 10 Oct 2015 10:59:49 No.744224 Report Delete

Quoted By: >>744228

My gf would like to start doing Bw exercise but i have no ide what would be a good routine for her , her goal i to make her ass firm and a bit stronger core (what i understood) any tips on what she should do?

Anonymous

Anonymous Sat 10 Oct 2015 11:02:15 No.744225 Report Delete

Quoted By:

Is there something like a Foundation/Handstand wiki of some sort? A summary of Foundation/Handstand that still is quite detailed?

Anonymous

Anonymous Sat 10 Oct 2015 11:09:06 No.744228 Report Delete

Quoted By: >>744241

>>744224
>>>/fit/ would be a better choice m8

Anonymous

Anonymous Sat 10 Oct 2015 11:31:06 No.744241 Report Delete

Quoted By: >>744293 >>744298

>>744228
They are all useless when it comes to bw , and i hoped i could get something here that would help

Anonymous

Anonymous Sat 10 Oct 2015 12:56:10 No.744293 Report Delete

Quoted By:

>>744241
look up a bw guide and challenge her to do 3x10 of the beginner exercises for a week and then just keep progressing do it with her fun stuff

Alex

Alex Sat 10 Oct 2015 13:03:11 No.744296 Report Delete

Quoted By: >>744300

>>744203
Sorry, but I am not clicking on a link which says stretching do not work. It is plainly stupid and contradicts years of research and practical experience.

Please keep this shit out of this thread.

Anonymous

Anonymous Sat 10 Oct 2015 13:06:29 No.744298 Report Delete

Quoted By:

>>744241
>make her ass firm
>bit stronger core
Squat progressions and hanging leg raises? I mean, I train /fit/ for strength and /bw/ (Calisthenics, plyometrics, 'parkour/gymnastics skills') 'practical use' and sports.

If she wants to strengthen/firm X or Y the /fit/ way is much faster and 'specific' for this. However, she could take on a fitter lifestyle and incorporate /bw/ into her life and eventually she'll be looking quite buff bruv I'm telliya dat yea.

Anonymous

Anonymous Sat 10 Oct 2015 13:08:57 No.744300 Report Delete

Quoted By: >>744328

>>744296
Well T-nation's quite a good site, and this shit's linked on the /fit/ sticky. Just read through it (sub-5min) and tell me what the fuck man's on. Plz alex-san would you do that for me.

Also, what about greentext. Shit has any merits or is man just shitting out his ass.

Anonymous

Anonymous Sat 10 Oct 2015 13:10:16 No.744301 Report Delete

Quoted By: >>744331

>>744210
>>744217
Lads?

Alex

Alex Sat 10 Oct 2015 14:30:21 No.744328 Report Delete

Quoted By: >>744332

>>744300
>Well T-nation's quite a good site

Some writers there are very good, but some just spouting broscience

>Just read through it (sub-5min) and tell me what the fuck man's on. Plz alex-san would you do that for me

Only because you ask nicely. I fuck it was hard.

He is basically unable to make his clients improve in his flexibility, then gets philosophical about it and says "ah, it is because they are not children" instead of looking at his own methods of stretching. And then he concludes that it must be a universal principle without doing some research. And then he does some kind of mobility workout now with better results.

Without going further in depth I will assume that the stretching being done was passive (not building strength), he had too few exercises and/or too little time in the holds/too few reps. And/or he might have had bad exercises. And he might not have been consistent enough in his teaching of stretches.

The article is from 2012 so a lot of things might have happened. But I do know of a lot of older people getting very flexible from the stretch courses by GB.

>Also, what about greentext. Shit has any merits or is man just shitting out his ass

He is right that the bodies of children are more plastic. But children are also naturally very flexible which only fades over time. Flexibility does fade at the same rate no matter the level of each individual but flexibility is easier to maintain than to build. All this only indicates that it is harder to build flexibility once you are older and tight, but he overreaches and concludes that it is almost impossible to build flexibility as an untrained adult.

I cannot comment on the biology now because I do not know enough about it.

But I do know a lot of people who are living proofs that he is wrong.

Alex

Alex Sat 10 Oct 2015 14:38:20 No.744331 Report Delete

Quoted By: >>744332

>>744301
No sorry. Not any that I know of.

Anonymous

Anonymous Sat 10 Oct 2015 14:40:57 No.744332 Report Delete

Quoted By: >>744347

>>744328
thx a lot bb really appreciate it mayne C: **kisses u on the cheek** >o<

Also,
>He is right that the bodies of children are more plastic. But children are also naturally very flexible which only fades over time.
At what age would you define a child? At what age would an average male's flexibility/mobility start to really suffer? I ain't the oldest peep around here really and I'm just interested tbh.

>>744331
Do you have the books in a digital format? If so, can you please do me a favour and upload them somewhere?

Alex

Alex Sat 10 Oct 2015 15:39:03 No.744347 Report Delete

Quoted By: >>744582 >>744584

>>744332
Basically before puberty and bad postural habits from standing, sitting etc.

Try these links:

https://www.dropbox.com/s/qpidcp8dhbhd080/Exercise%20Physiology-%20Theory%20and%20Application%20to%20Fitness%20and%20Performance.pdf?dl=0
https://www.dropbox.com/s/cczqachzoc6ywpj/Physiology%20of%20Sport%20and%20Exercise%205th%20Edition.pdf?dl=0

The book is for fairly advanced students who know anatomy and biology. With some of it one really needs to re-read it.

Pavulon

Pavulon Sat 10 Oct 2015 17:00:12 No.744369 Report Delete

Quoted By: >>744372 >>744383 >>744566 >>744572

Hanstand 3 is coming, I'm curious what's the actual progression of one arm handstand and the challenge at the end.

Anonymous

Anonymous Sat 10 Oct 2015 17:02:40 No.744371 Report Delete

Quoted By:

Are there any exercises that are good supplements for straddle compression? My MN/PE2 is kind of weak. I'd like to lift my legs higher. I know flexibility is part of it but it feels like gravity is fighting me more than tight muscles.

Anonymous

Anonymous Sat 10 Oct 2015 17:03:51 No.744372 Report Delete

Quoted By: >>744383

>>744369
I'm excited. I'm pretty far from being able to start it though.

Still waiting on Movement 1...

Anonymous

Anonymous Sat 10 Oct 2015 17:32:46 No.744383 Report Delete

Quoted By:

>>744369
>>744372
I'd rather see movement 1 than handstand 3

Anonymous

Anonymous Sat 10 Oct 2015 20:01:41 No.744413 Report Delete

Quoted By:

>>744201
Right, thanks, I'll see how it goes.

Anonymous

View Same Google ImgOps iqdb SauceNAO Ido HollowBack.png, 945KiB, 702x570

Anonymous Sun 11 Oct 2015 02:50:16 No.744521 Report Delete

Quoted By: >>744572

>>744163
Not so much "horrible form" as "unsafe if not properly prepared"

Handstand diamond pushups are slightly easier then Hollowback style HSPU,
And about as difficult as Free HeSPU, but they use more medial deltoid than anterior deltoid which the "elbows in" "gymnastics style" HollowBack Press progression focuses on.

Ant. Delt. being what you use to lift your arms reaching in front of you, in comparison to medial delt. being used to lift your arms outstretched by your sides.

The downside of training Diamond handstand pushups being you don't look like a boss when you train.

Pic related,
Ido Portal, or; "How to look like a boss and be the ultimate badass"

Anonymous

Anonymous Sun 11 Oct 2015 03:07:28 No.744529 Report Delete

Quoted By: >>744572

>>743186
Do Handstand pushups variations and just train holding tuck planche.

Do the tuck planche training before your handstand pushup training each session,

You are better off doing other exercises with good form than skipping steps and doing what you want to with poor form.

Alternatively try reps of moving from L-sit position to tuck planche keeping straight arms,
Kind of like a dynamic bottom half tuck planche press.

Also, google stalder press, similar deal, fairly high level shoulder isolation, might be what you need to progress with tuck planche pushups.

Anonymous

Anonymous Sun 11 Oct 2015 03:08:39 No.744530 Report Delete

Quoted By:

>>743147
>tuck hollowback press
>tuck
>hollowback

Think about it, if you are tucked, your back will definitely not be hollow.

don't do it bro.

Anonymous

Anonymous Sun 11 Oct 2015 05:39:41 No.744558 Report Delete

Quoted By: >>744566 >>744568

Hello. I'm here because I think you guys are the place to go to for this question, but why do I feel tremendous difficulty holding my position during a squat, even though I'm fine with other hip stretches?

Alex

Alex Sun 11 Oct 2015 06:05:44 No.744566 Report Delete

Quoted By: >>744575

>>744369
It is not very hard to program into one armed handstand. It is basically straddle handstand into assisted one arm handstand with finger support into one arm handstand leans into one arm handstand assisted on blocks into one arm handstand. The hard part is doing all this without a coach or experienced partner for assistance.

I would be curious to see the programming, have the included mobility this time too?

But most of us are years away from being able to even start that program.

>>744558
Where is it that you feel uncomfortable in the squat?

Anonymous

Anonymous Sun 11 Oct 2015 06:06:42 No.744568 Report Delete

Quoted By: >>744575

>>744558
Squat isn't a stretch, it's a basic leg strengthening exercise.

If you want to get awesome leg strength check out the "single leg squat" section of >>742882
pic

Taurenking !lKuMYGH95M

Taurenking !lKuMYGH95M Sun 11 Oct 2015 06:42:27 No.744572 Report Delete

Quoted By: >>744586

>>744369
sause?

>>744521
>And about as difficult as Free HeSPU
Duude, pleas just. Stop. Free HeSPU is quite more difficult as you need to exert quite an amount of control over your handstand AND have strength in your stabilizing muscles.

Also in the gif you posted the girl was executing the skill without having her stomach towards the wall and hands far away from the wall, which would have corrected an arched back and put more weight where it should be (hands).

The image you choose is, as you correctly put, an hollowback, which is kinda different from a (wall) HeSPU.

>>744529
>Do Handstand pushups variations and just train holding tuck planche.

>Do the tuck planche training before your handstand pushup training each session,

>You are better off doing other exercises with good form than skipping steps and doing what you want to with poor form.

>Alternatively try reps of moving from L-sit position to tuck planche keeping straight arms,
Kind of like a dynamic bottom half tuck planche press.

This is good

>Also, google stalder press, similar deal, fairly high level shoulder isolation, might be what you need to progress with tuck planche pushups.

This is bad.

Stalder press is a high level skill requiring an immense level of core compression and quad flexibilty and isn't necessarily related to tuck planche pushup (bent arm - straight arm vs straight arm straight arm)

Anonymous

Anonymous Sun 11 Oct 2015 07:08:42 No.744575 Report Delete

Quoted By: >>744586

>>744566
Mostly around knees, shins and quads.

>>744568
Well this is new. I come from /fit/ and people there say it's a stretch.

Anonymous

View Same Google ImgOps iqdb SauceNAO BTG's Modifed Novice Ro (...).png, 147KiB, 1190x895

Anonymous Sun 11 Oct 2015 07:43:53 No.744582 Report Delete

Quoted By: >>744586 >>753595 >>753728

>>744347
>The book is for fairly advanced students who know anatomy and biology. With some of it one really needs to re-read it.
What would you suggest for a beginner, then? I've been doing SS for a couple weeks now, signing up to an Oly gym about a month from now, and plan to incorporate bodyweight/calisthenics (and plyometrics) into my training. I'd like to build 'bodyweight strength' and 'skill' for both sports and daily life.

Been thinking of pic related, but still didn't take a look at Foundation so no idea tbh. SS+Foundation/Handstand+Plyo routine/workout (Alongside mobility/prehab work and cardio. Sport-specific training as well), how does that sound? Too much? Too hard? What would you recommend?

Anonymous

Anonymous Sun 11 Oct 2015 07:50:35 No.744584 Report Delete

Quoted By: >>744586

>>744347
>Try these links:
>Physiology of Sport and Exercise 5th Edition
>Exercise Physiology- Theory and Application to Fitness and Performance
Did you mean that? Nonetheless, if you could (Or anyone) please upload Foundation1-4/Handstand1+2 somewhere I would greatly appreciate it. Even if it's too advanced/hard or whatever, I'd like to at least give it a go (And have it on me if I ever need it for later).

Sorry if I'm asking for too much m8, I really am.

Alex

Alex Sun 11 Oct 2015 07:55:54 No.744586 Report Delete

Quoted By: >>744590

>>744575
It is a mobility exercise to hold the bottom of a squat position. It might be more stretch-like if you are very tight.

>>744572
>sause?

It is ready for purchase at GB now.

>>744582
>What would you suggest for a beginner, then?

You want to know about exercise science or you want a training program? I am confused.

>>744584
Sorry I am not going to do that since I am active on the GB forums.

Anonymous

Anonymous Sun 11 Oct 2015 08:00:06 No.744590 Report Delete

Quoted By: >>744591 >>744597 >>745803

>>744586
>You want to know about exercise science or you want a training program? I am confused.
Both, really. I'd like a training program that also answers questions, and Foundation seems like the best and most 'complete' from what I've read here and in the sticky.

>Sorry I am not going to do that since I am active on the GB forums
Well that sucks donnit. Nonetheless, no worries, thanks anyway. If any can do then please do so.

Anonymous

Anonymous Sun 11 Oct 2015 08:03:03 No.744591 Report Delete

Quoted By: >>744597

>>744590
Also, any sorta wiki or something for Foundation/Handstand will also serve me well. Is there such thing?

Alex

Alex Sun 11 Oct 2015 08:43:37 No.744597 Report Delete

Quoted By: >>744598

>>744590
If you want to know about exercise science the first things you need to know of are human biology, anatomy, neuroscience and physiology. Then it is all about connecting the dots.

If you can muster the money you should buy F1 + H1 and use the money back guarantee.

>>744591
Only in the restricted course forums :^)

Anonymous

Anonymous Sun 11 Oct 2015 08:48:20 No.744598 Report Delete

Quoted By: >>744613

>>744597
>If you want to know about exercise science the first things you need to know of are human biology, anatomy, neuroscience and physiology. Then it is all about connecting the dots.
Maybe with time

>If you can muster the money you should buy F1 + H1 and use the money back guarantee.
On scholarship and can barely manage to buy food at this point.

>Only in the restricted course forums :^)
What a bummer.

Is there anyway I can get started with this that doesn't require me shilling money, cause I ain't really got much (any) of it on me currently. Plz alex-san help me see the light.

Alex

Alex Sun 11 Oct 2015 10:29:35 No.744613 Report Delete

Quoted By: >>744688

>>744598
>>744598
Look in the paste bins. I believe there is a exercise chart picture of the foundation exercises. And we have also explained countless of times how the mastery templates work.

With a little research I believe it should be possible for you to start up. I cannot help you any further sorry.

Anonymous

Anonymous Sun 11 Oct 2015 13:58:16 No.744688 Report Delete

Quoted By: >>745825

>>744613
It's all well m8. Had to shill some cheddar on a shitty, overpriced drink to get the ting but it's a fraction of what it would've cost me otherwise.

Thanks for everything nonetheless. Will read and see what's what, and then probs come back for advice or some shit. Thanks again fam.

Anonymous

Anonymous Sun 11 Oct 2015 14:54:31 No.744707 Report Delete

Quoted By: >>745863

planche leans; supinated or pronated wrists

I feel like my bicep strength is holding me back, thinking about doing just supinated ones

Anonymous

View Same Google ImgOps iqdb SauceNAO push up2.gif, 3MiB, 440x275

Anonymous Mon 12 Oct 2015 12:00:33 No.745054 Report Delete

Quoted By: >>745233 >>745863

how does one know if they are on the verge of a tendon/ligament, or any structural tissue tear?

Anonymous

Anonymous Mon 12 Oct 2015 19:49:57 No.745229 Report Delete

Quoted By: >>745449

>>742880
Hey. First timer here.
I've never worked out in my life.
Here's my situation. Poor enough to not be able to afford gym where I live, but enough money to pay for schooling and nutrition when needed. I have these things at home: 2x 8lb free weight, 2x 20lb free weight, a wooden bench, a strong as fuck tree, and an endless expanse of woodland.
I basically want to take control of my life again. The normie lifestyle is wrecking my posture, strength, and masculinity.
I'm 140 pounds, 5'10, and severely lacking in physical achievements.

What do you anons recommend I start with? I feel terribly overwhelmed by all the information about getting the right "big". Obviously I'm very ignorant of this kind of lifestyle, but regardless I want to shift into it anyway.

What kind of routines can I do with the limited equipment I have right now?

Anonymous

Anonymous Mon 12 Oct 2015 19:57:27 No.745233 Report Delete

Quoted By: >>745772

>>745054
Never exercise through pain and dont attempt stupid shit for which you havent made a slow progressive overload. Rule is that if you start experiencing discomfort and/or pain during an exercise, stop immediatly. Joint and tendon pain is very different than muscle pain. If you feel sharp or dull pain in the joint, you are damaging it.

Most tendon tears and tendinitis occur because of lack of proper conditioning, shitty genetics or faulty movement patterns.

Anonymous

Anonymous Mon 12 Oct 2015 21:03:24 No.745431 Report Delete

Quoted By: >>745840

Do I must touch my toes on a v up? I have long legs/small torso. I have no problem doing hanging leg raises or a l sit but I just cant touch my toes. Straddle ups was also shit.

Anonymous

Anonymous Mon 12 Oct 2015 21:08:35 No.745449 Report Delete

Quoted By: >>745658

>>745229
>limited equipment

Nigga I started with a folded towel a floor and a pull up bar, now I have cement dumbells and it's all.

Anonymous

Anonymous Mon 12 Oct 2015 22:43:23 No.745658 Report Delete

Quoted By: >>745823

>>745449
routine and workout details plz

Anonymous

Anonymous Tue 13 Oct 2015 01:58:02 No.745772 Report Delete

Quoted By: >>745823 >>745863

>>745233

What if i feel discomfort after doing the movement, like hours later?

Anonymous

Anonymous Tue 13 Oct 2015 04:43:59 No.745803 Report Delete

Quoted By: >>745825

>>744590
F1-4 and H1-2 are in OP, make sure you have adobe reader installed to view the demonstrative videos of each progression.

Alongside the chart (>>742882)
And basic youtube if you don't feel you understand the embedded video for an exercise.

That should be all you need to get started provided you have the basic facilities.

Anonymous

Anonymous Tue 13 Oct 2015 07:21:08 No.745823 Report Delete

Quoted By:

>>745658
Startingbodyweight. Did you even read the stikcy m8?

>>745772
Discomfort? How exactly? If it's soreness (Muscle) then you probs have DOMS, otherwise there can be a plathera of causes.

Anonymous

Anonymous Tue 13 Oct 2015 07:26:51 No.745825 Report Delete

Quoted By: >>745840

>>745803
>F1-4 and H1-2 are in OP, make sure you have adobe reader installed to view the demonstrative videos of each progression.
My problem was that torrenting is blocked in my Uni. Resolved it by >>744688

Just one question that popped into my mine: How should I go exactly about incorporating Foundation/Handstand with a strength program (And sport training)? I was thinking do them both on same day, with prehab/mobility work everyday and sport training after them (Alternate between SS/Foundation and sport training, everyday but Friday). How does that sound (Put largest amount of time possible between strength and Foundation)?

Anonymous

Anonymous Tue 13 Oct 2015 07:27:11 No.745826 Report Delete

Quoted By: >>745842 >>745863

You pussies get bullied out of /fit/ or somethin?
This is fitness not sports, plz explain.

Anonymous

Anonymous Tue 13 Oct 2015 09:11:35 No.745840 Report Delete

Quoted By: >>745845

>>745431
To touch your toes you have to pike up, which is requires more abdominal strength then just going up and touching your shins.

You don't have to touch your toes, but you will be missing out on a part of the strength benefits the exercise offers if you don't pike up and touch your toes.

>>745825
It depends on what you want to prioritize. If sport training is important to you, I'd do it first and leave foundation for later. Honestly, you could work the FL, SL, and MN elements into your training because they're fairly athletic movements and the integrated mobility of those exercises will probably improve your performance in your sport.

If you have good pressing strength, the Handstand series is mostly going to be about developing strong, flexible wrist and shoulders and working on the handstand as a skill.

Anonymous

Anonymous Tue 13 Oct 2015 09:18:56 No.745842 Report Delete

Quoted By:

>>745826
>gymnastics, acrobatics, parkour, etc.
>not sports
Bet you think noise isn't music too you fucking plebean

Anonymous

Anonymous Tue 13 Oct 2015 09:26:34 No.745845 Report Delete

Quoted By: >>745849

>>745840
I don't have much problem with sport training tbh. I do them on their own days, alongside some other shit (+ prehab/mobility work, as I said before), so they're set on their own day.

My problem is balancing between lifting and Foundation/Handstand. I'm scared I won't be getting enough rest because I plan to do them on the same day, and thus slower/shitter progression. I honestly don't know how I should go about this. Nonetheless, I guess I'll just have to try and see. If you have any suggestions, please do drop them. Anyway, thanks fam.

Anonymous

Anonymous Tue 13 Oct 2015 09:48:26 No.745849 Report Delete

Quoted By: >>745850

>>745845
Coach Sommer advised against SL+F1/H1 on the forms somewhere. The reasoning was they are each designed as well rounded beginner programs and as such they'll interfere with each other specifically with recovery.

Anonymous

Anonymous Tue 13 Oct 2015 09:51:13 No.745850 Report Delete

Quoted By: >>745851 >>745863

>>745849
Well that sucks, but I do feel like I will be missing way too much if I'm not doing SS. My goal is to improve in my particular sport and become better at bodyweight shit (As well as to maintain muscle as I'm 'cutting').

Anonymous

Anonymous Tue 13 Oct 2015 09:57:09 No.745851 Report Delete

Quoted By: >>745852

>>745850
You're going to have to choose one. If you want to do SL, I would suggest you do H1 and do the stretch series for prehab/mobility.

Anonymous

Anonymous Tue 13 Oct 2015 09:58:32 No.745852 Report Delete

Quoted By:

>>745851
I'll see. I'll try to balance it somehow. Hopefully all goes well mayne.

Alex

Alex Tue 13 Oct 2015 11:03:53 No.745863 Report Delete

Quoted By: >>746208

>>744707
Pronated wrists. Too much stress on the biceps tendon in the supinated hold for adults.

>>745054
Pain, discomfort, dislocates, clicking out of socket etc. Basically, whatever you do should be smooth but do not mistake muscle fatigue for joint problems or muscular imbalance problems.

>>745772

Describe the soreness.

>>745826
Strength training and in that connection display of strength are many things and could arguably be a sport (like calisthenics competitions, gymnastic competitions, parkour competitions etc.) Although I agree that strength training for the sake of getting stronger is not a sport.

/fit/ has become a hive mind of betas, fat hate, steroid threads, trolls and broscience. I consider this thread to be better off here than on /fit/.

>>745850
SS is strength training for the sake of numbers, it is not that good of a design to improve your general athleticism.

Anonymous

Anonymous Tue 13 Oct 2015 12:21:16 No.745875 Report Delete

Quoted By: >>745897 >>747512

I'm struggling to get my 3rd set of chinups. I can do two sets but I usually crap out on the 4th or 5th rep of the third set. Any advice on what to do? I tried adding two sets of negatives but I'm still stuck. I've also been trying grease the groove but all its done is improve my form, not added more reps.

Anonymous

Anonymous Tue 13 Oct 2015 12:37:59 No.745881 Report Delete

Quoted By: >>745897

What are the benefits of pairing two exercises like the Reddit routine recommends as opposed to knocking out all your sets back to back?

Alex

Alex Tue 13 Oct 2015 13:28:26 No.745897 Report Delete

Quoted By:

>>745875
Experiment with exercise frequency, resting time, eat clean and get enough sleep.

Perhaps it is only a matter of time

>>745881
Time efficiency and increased work capacity. Mostly the first.

Anonymous

Anonymous Tue 13 Oct 2015 21:45:03 No.746116 Report Delete

Quoted By: >>746214 >>746495

How should the posture be for the tripod for HS1?

Anonymous

Anonymous Tue 13 Oct 2015 23:54:15 No.746160 Report Delete

Quoted By: >>746205 >>746214

>>742880
When it says mastery for the Seated Russian Twist to do 30r. What counts as one rep? Is going left to right 1 rep? Or is going left to right back to left 1 rep?

Fuck, why wouldn't he specify.

Mongrel_

Mongrel_ Wed 14 Oct 2015 02:40:30 No.746204 Report Delete

Quoted By: >>746280

Form check on my PPP?

https://www.youtube.com/watch?v=_KgHZ-vF8ps

Anonymous

Anonymous Wed 14 Oct 2015 02:43:21 No.746205 Report Delete

Quoted By: >>746214 >>746343

>>746160

i believe it's 15 each side.

Anonymous

Anonymous Wed 14 Oct 2015 02:51:41 No.746208 Report Delete

Quoted By: >>746209 >>746214

>>745863

it just slightly hurts when i flex my bicep, i believe it's on the anterior bundle, but it's getting better. It's an overuse issue for sure, i got excited about all this new equipment at this gym and i wanted to use it all. Should probably take the week off.

Anonymous

Anonymous Wed 14 Oct 2015 02:52:42 No.746209 Report Delete

Quoted By: >>746214

>>746208
To add to this ive been flossing my elbows, iceing them, taking glucosamine and other joint supplements, just to be on the safe side.

Alex

Alex Wed 14 Oct 2015 03:20:08 No.746214 Report Delete

Quoted By: >>746314 >>746343 >>746495

>>746116
It should be a triangle of support shared evenly among the hands and head.

>>746160
>>746205
15r each side

>>746208
>>746209
You might need to take more rest. But definitively start over again since just trying out new equipment should not have caused the problem but rather have triggered the overuse issue.

Anonymous

Anonymous Wed 14 Oct 2015 09:42:47 No.746280 Report Delete

Quoted By: >>746463

>>746204
lost PPT as soon as you lowered
didnt maintain lean during the press well enough
feet moved as soon as you pressed up

Anonymous

Anonymous Wed 14 Oct 2015 12:30:08 No.746314 Report Delete

Quoted By:

>>746214

I was playing around with hand stand and pullup variation for about an hour extra after my workout.

Anonymous

Anonymous Wed 14 Oct 2015 14:08:18 No.746343 Report Delete

Quoted By:

>>746205
>>746214
Well shit brehs, I'm at like 36 reps.

Mongrel_

Mongrel_ Wed 14 Oct 2015 16:56:36 No.746463 Report Delete

Quoted By:

>>746280

awww but it's only an inch anon.

Anonymous

Anonymous Wed 14 Oct 2015 17:55:09 No.746495 Report Delete

Quoted By: >>746704

>>746214
I'm >>746116
I get that, the issue is I want proper positioning of my shoulders and hips, but from the angles on the pictures and videos I can't tell what that looks like. Are the shoulders protracted and hips tucked?
What part of the head are you on? What sort of position should your neck be in? ... etc.

Anonymous

Anonymous Wed 14 Oct 2015 19:07:50 No.746514 Report Delete

Quoted By: >>746528 >>746588 >>746675

https://www.youtube.com/watch?v=OHOBW7TpO0w

#goals

Anonymous

Anonymous Wed 14 Oct 2015 20:00:59 No.746528 Report Delete

Quoted By: >>746540 >>746675

>>746514
>#goals

Why?
Bent arm planche isn't that hard to achieve. Aditionally, the guy never straighten his arms and arches his spine like crazy.

Anonymous

Anonymous Wed 14 Oct 2015 20:31:46 No.746540 Report Delete

Quoted By: >>746588 >>746675

>>746528

claping planche push-ups
https://www.youtube.com/watch?v=vVJcZv6zHV8

Anonymous

Anonymous Wed 14 Oct 2015 22:11:19 No.746588 Report Delete

Quoted By: >>746675

>>746514
Pointless.

>>746540
Pointless but clearly more impressive than the other video.

Taurenking !lKuMYGH95M

View Same Google ImgOps iqdb SauceNAO 2015-10-11 13.08.42.jpg, 40KiB, 720x478

Taurenking !lKuMYGH95M Thu 15 Oct 2015 03:41:13 No.746675 Report Delete

Quoted By: >>746687 >>746704 >>746773

>>746514
>>746528
>>746540
>>746588
try to set your goals higher bro these where fairly easy skills.

see pic related

Anonymous

Anonymous Thu 15 Oct 2015 05:01:20 No.746687 Report Delete

Quoted By: >>746688 >>746704

>>746675

Is that you? Well when you're 200 pounds plus because of legs, i got to be happy with at least getting a planche.

Taurenking !lKuMYGH95M

Taurenking !lKuMYGH95M Thu 15 Oct 2015 05:30:35 No.746688 Report Delete

Quoted By:

>>746687
I'm around 183cm/78kg(6'00ft/182 lbs in americunt measurment :^) )

Yes that's me. End of calisthenic meething with some friends; also it wasn't as low as I wanted it.

You can definetly get Bent Arm Planche if you're stronk...Straight Arm...well it will get you quite more time. Why bodyweight, though? Genuine question.

Anonymous

Anonymous Thu 15 Oct 2015 07:15:44 No.746703 Report Delete

Quoted By: >>746727

So I managed to get a rope to train for the OAC

I went from doing archer pullups to this. And ive got to say that rope climbe really hurt my finger joints. Is this normal?

Alex

Alex Thu 15 Oct 2015 07:20:12 No.746704 Report Delete

Quoted By: >>746727 >>746826

>>746495
Shoulders slightly protracted yes. No ppt yet as this is a balance exercise primarily. Neck should always be neutral. Elbows should be right above your wrists.

>>746675
Nice, but fix your neck and protract more.

>>746687
I am a fairly big guy too. 188 cm and 80 kg although sickness probably got me down to 77-78 kg.

Taurenking !lKuMYGH95M

View Same Google ImgOps iqdb SauceNAO 2015-10-11 13.08.18.jpg, 40KiB, 720x478

Taurenking !lKuMYGH95M Thu 15 Oct 2015 08:39:31 No.746727 Report Delete

Quoted By: >>746733 >>746773 >>746784 >>746826

>>746703
joints? I get huge splints in my hands after doing full rope climbs. How long is the rope?

>>746704
I know, I know. I've beeing suffering of neck problems for a couple of weeks...fucking bed...

Anonymous

Anonymous Thu 15 Oct 2015 08:55:04 No.746733 Report Delete

Quoted By:

>>746727
about 1.8m

Its actually around 6m but since its thin I fold it 3 times

Anonymous

Anonymous Thu 15 Oct 2015 11:08:35 No.746773 Report Delete

Quoted By: >>746775 >>746795

>>746727
>>746675
Shouldn't your tripfag name be 'taurennigga'?

Anonymous

Anonymous Thu 15 Oct 2015 11:12:19 No.746775 Report Delete

Quoted By:

>>746773
Great.

Alex

Alex Thu 15 Oct 2015 11:33:39 No.746784 Report Delete

Quoted By: >>746795 >>747087

>>746727
Your neck problems might also be due to bad positioning in the exercises. My tight neck is partially due to bad form and uneven pull ups. Do a lot of stretching, particularly the trapezoid muscles and the sternocleidomastoideus muscles.

Depending of how troublesome your neck is you should put off the upper body work for now.

Taurennigga !lKuMYGH95M

Taurennigga !lKuMYGH95M Thu 15 Oct 2015 12:03:08 No.746795 Report Delete

Quoted By: >>746800

>>746773
kek, sold.

>>746784
No I'm quite sure they're related to bed and work (white collar job). I do gymnastics twice a week and the coach make us stretch there.

Alex

Alex Thu 15 Oct 2015 12:15:03 No.746800 Report Delete

Quoted By:

>>746795
Gymnasts are known for having strong, but tight necks. The stretches that I do are more rehab-like, and I have to do exactly those because no exercises in the stretch courses target these muscles.

It might be worked related as well but bad form will worsen your condition.

Mongrel_

Mongrel_ Thu 15 Oct 2015 14:08:14 No.746826 Report Delete

Quoted By: >>746858

>>746704
>>746727

I just enjoy the practice of gymnastics strength training. Even if my legs are a limiting factor, i want a planche push-ups, a full on front lever row, as well as an inverted muscle-up.

Alex

Alex Thu 15 Oct 2015 16:07:33 No.746858 Report Delete

Quoted By:

>>746826
I feel the same way.

Also, my body (except my neck) has not been feeling this great for a very long time when I do my mobility and strength training.

Anonymous

Anonymous Fri 16 Oct 2015 05:00:32 No.747087 Report Delete

Quoted By: >>747129

>>746784
I've started getting some soreness on the right side of my neck too, and I think it's probably uneven pull-ups too. Any ideas as to fixes? Something I could do to balance the strength or something.

Alex

Alex Fri 16 Oct 2015 09:19:59 No.747129 Report Delete

Quoted By: >>747366

>>747087
Neck stretches, self massage and rest.

Also, forget about pull ups for now. Do rows and chin ups instead

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Fri 16 Oct 2015 09:22:21 No.747130 Report Delete

Quoted By:

Also, new trip

Anonymous

Anonymous Fri 16 Oct 2015 20:25:51 No.747366 Report Delete

Quoted By: >>747485

>>747129
Okay, thanks. Should I drop back the difficulty of the rows too? decrease the volume or increase the incline or something?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Sat 17 Oct 2015 03:57:44 No.747485 Report Delete

Quoted By: >>747527

>>747366
Rows focus on lower traps opposed to pull ups which are upper trap dominant so if you only do ground row variations you are fine. Hinge rows (RC PE 1) is quite therapeutic for me but unfortunately I have no rings right now.

Anonymous

Anonymous Sat 17 Oct 2015 07:40:02 No.747512 Report Delete

Quoted By:

>>745875
well improving your form usually means making it harder, so you have not been progressing in endurance but maybe you have been in strength

Anonymous

Anonymous Sat 17 Oct 2015 09:27:58 No.747527 Report Delete

Quoted By: >>747570

>>747485
At the moment I'm doing 3x8 ring rows with supinated grip, and feet elevated a little. not following foundation due to time constraints, but I'll start once exams are over or something.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Sat 17 Oct 2015 13:13:02 No.747570 Report Delete

Quoted By: >>747684

>>747527
If you have rings or straps available I recommend you start doing hinge rows as soon as possible. They are very different from normal rows because they really target rotator cuffs and forearm muscles.

Anonymous

Anonymous Sat 17 Oct 2015 18:05:24 No.747684 Report Delete

Quoted By: >>747839

>>747570
Alright I'll do that. Should I add them to my existing routine after the usual rows, or just do these instead?

Anonymous

Anonymous Sat 17 Oct 2015 21:36:49 No.747748 Report Delete

Quoted By: >>747839

How am I supposed to do arch body rocks without smashing my balls?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Sun 18 Oct 2015 03:59:54 No.747839 Report Delete

Quoted By: >>747859 >>747907

>>747684
Do these instead. I believe you will find them a lot harder than the usual ones

>>747748
On a mat or a carpet

Anonymous

Anonymous Sun 18 Oct 2015 04:39:32 No.747844 Report Delete

Quoted By: >>747929

How often can I train ring support hold? Every day? Currently at 3x20s

Anonymous

Anonymous Sun 18 Oct 2015 05:49:50 No.747859 Report Delete

Quoted By: >>747929

>>747839
Thanks, will do. Also, if I could ask: what is the correct form for ring push-ups? Do I need to turn them out at the top? Currently my hands rotate inwards when I do them, thumbs turning inwards rather than staying straight. Is that poor form?

Anonymous

Anonymous Sun 18 Oct 2015 09:18:06 No.747888 Report Delete

Quoted By: >>747892 >>747929

why is every gymnastics-centered forum so fucking slow? I want a forum thats as fast as /fit/ featuring bodyweight fitness without all the casuals like on reddit

Anonymous

Anonymous Sun 18 Oct 2015 09:48:25 No.747892 Report Delete

Quoted By:

>>747888
because there is no reason for it to be fast, people that want to train gymnastics usually either know alot or want to learn alot about it and you do that on your own not on some fossils appraisal hieroglyph board

Anonymous

Anonymous Sun 18 Oct 2015 11:09:56 No.747907 Report Delete

Quoted By: >>747929

>>747839
On a mat or a carpet

I'm using an 1 cm thick mat. What I'm doing wrong?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Sun 18 Oct 2015 12:51:12 No.747929 Report Delete

Quoted By: >>747952 >>748215

>>747859
I do not know, sorry. I would guess that the turn out either is constant or happens in the bottom. Either way, it happens at some point I believe.

>>747844
How far do you turn your rings out? As for your question, 2-3 times max. Make sure that you are not shaking too much.

>>747888
Joshua Naterman should have his website up soon. I believe a lot of the GST trafficking would go there.

Also, I believe that GST have become scattered after GB almost shut down their public forums. Which means that there are too few people on too many sites. I wish we become faster too but be thankful that you were not in the first threads of bwf on /asp/.

>>747907
You obviously need to make the mat softer. Perhaps some pieces of cloth?

Anonymous

Anonymous Sun 18 Oct 2015 14:06:04 No.747952 Report Delete

Quoted By: >>747958

>>747929
>Joshua Naterman should have his website up soon. I believe a lot of the GST trafficking would go there.
any way for me to track this on my own

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Sun 18 Oct 2015 14:29:33 No.747958 Report Delete

Quoted By:

>>747952
It is not up yet. It has been due for a long time. But no matter what I will certainly notify this thread once it is up. But you guys can also pm him on reddit or tag his user to notify him if you want

Anonymous

Anonymous Mon 19 Oct 2015 01:48:38 No.748215 Report Delete

Quoted By:

>>747929
Alright, Thanks for all the advice Alex, might get a form check of the hinge rows once I've tried them a few times.

Anonymous

Anonymous Mon 19 Oct 2015 02:52:17 No.748246 Report Delete

Quoted By: >>748328 >>748342

i remember when /bwg/ used to happen in /fit/. thanks to you guys i've got a pretty neat hobby.

how bad is my routine?

>bench dips 1x8 4 days/week (24 reps)
>elevated push-ups 3x8 3 days/week (72 reps) [pain in right elbow so high reps for now since no pain]
>flat tuck front lever rows 2x5 4 days/week (40 reps)
>pull-ups 2x5 4 days/week (40 reps) [can do l-sit pull-ups up to 3 reps max. getting enough core from body lever and l-sit so should i bother doing l-sit pull-ups?]
>negative body lever 3x5 twice/once per week (30/15 reps)
>half l-sit double leg extension 3x5 twice/once per week (30/15 reps)
>reverse leg lift 3x8 twice/once per week (48/24 reps)

these are all difficult enough that i have room to improve but easy enough that i can do them. also not feeling tired or fatigued. so am i doing alright? not doing squats or handstands so i've got some room left. trying to follow OG's 2 push, 2 pull, and manna (but no handstand). also i enjoy dynamics more than statics thus the lack of statics. is it bad to spread my routine over the week like this? it's more convenient for me

Anonymous

Anonymous Mon 19 Oct 2015 10:27:58 No.748328 Report Delete

Quoted By:

>>748246
its pretty bad

Anonymous

Anonymous Mon 19 Oct 2015 11:01:49 No.748335 Report Delete

Quoted By: >>748345 >>748346

>>742880

Hi guys, I know that there are some shitty bodyweight routine and some that are way better.

But i'd like to know that if i had to choose between the Bodyweight.com's routine and the reedit's one, which one is better ? Juste between these two. Thanks.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Mon 19 Oct 2015 11:36:14 No.748342 Report Delete

Quoted By: >>748531

>>748246
Why no handstand? It is the single most important body weight exercise that you can do.

Also, you say you train for manna, but you have very little work that will take you towards manna? You really need shoulder extension work.

How is your tuck front lever row form? Be mindful that you have full range of motion (usually very close to thumbs to chest), that you do not change the angle of your body as you pull up and that you keep the back flat. Most people are doing these wrong and will not benefit from them because they are not strong enough.

In the body lever do you succeed in having a flat back? Many people arch their lower back which is both wrong and dangerous.

The way that I see it is that you need more handstand work, you need more mobility work, you need more specific manna work, you need stretching (especially for manna), you need leg work, you need straight arm statics (planche progressions) and you need more prehab work (bodyline drills mostly).

There are serious flaws to your routine. Some you can escape by simply not wanting to do it (leg work), some is needed for achieving what you want (stretching, mobility) and some you need for balancing out your body to prevent injury (shoulder extension work, handstand work etc.)

Anonymous

Anonymous Mon 19 Oct 2015 11:41:42 No.748345 Report Delete

Quoted By:

>>748335
reddits better

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Mon 19 Oct 2015 11:42:23 No.748346 Report Delete

Quoted By: >>748347

>>748335
Why would you want to choose between two shitty routines?

Anyway, I prefer the reddit one since it is more hybrid and open to change and the fact that they include (very little) bodyline work. One way to better the routine would be to take their body line work and treat it like the other strength work and then use the progressions from F1 to scale them.

Also, you need to add handstand work, stretching, mobility work, and more compression work for optimal results.

Anonymous

Anonymous Mon 19 Oct 2015 12:01:31 No.748347 Report Delete

Quoted By: >>748356

>>748346
>compression work
whats that again

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Mon 19 Oct 2015 13:07:57 No.748356 Report Delete

Quoted By:

>>748347
L-sit work, hanging leg raises, manna etc. Strength when you fold your core into a pike or a straddle

Anonymous

View Same Google ImgOps iqdb SauceNAO 1404815344452.jpg, 2MiB, 1345x1450

Anonymous Mon 19 Oct 2015 19:04:20 No.748531 Report Delete

Quoted By: >>748773 >>748967

>>748342
>tuck FL lever form
i see. if i can't keep form then i should just do tucked with the curved back? it's better to do rows than nothing at all since it's the only horizontal pull i have

>body lever flat back
this is what i'm never sure of. i do try to push my butt in rather than out. is that the sensation i should be looking for? like the stomach going in?

>handstand work
got it. i don't have any specific reason for putting it off. just thought, might as well keep going without the extra workload. it did fly over my head the number of times OG and Sommer said how important it was.

>mobility
I didn't mention that i was doing sommer's built-in mobility work. is that lacking? i'm guessing i should put some german hangs

>manna
i'm following Sommer for that, and the half L-sit is where I am. is there anything wrong? i can barely get my hips forward and my triceps cramp so it seems like i should stay there until i improve

>leg work
b-but

>planche progressions
so would it be dips and planche? my anterior delt felt wonky for a while since i didn't have anything to do rows with but kept doing the planche progressions up until before frog stand + dips. would planche progressions and dips alone be fine (no pseudo planche-push-ups)? i'll start doing them as soon as my elbow's fine again. the rows and pull-ups would balance that right?

my routine is definitely lacking, but is it balanced (i mean going too far in one part than another)? i'll post a revision later

and thanks a lot. hopefully you never find anything better to do and never get sick of helping idiots on the internet

Anonymous

Anonymous Mon 19 Oct 2015 21:34:43 No.748767 Report Delete

Quoted By:

As foundation one progresses it becomes more arm intesive. Currently I'm doing L sits, L pull ups and planche push up. I don't feel like pushing too fast but my joints are still making noises. Is it normal or a lack of warmup/flexibility?

Anonymous

Anonymous Mon 19 Oct 2015 21:37:39 No.748773 Report Delete

Quoted By:

>>748531
>dale carnegie
>economics for dummies

Is this a troll chart?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Tue 20 Oct 2015 03:28:39 No.748967 Report Delete

Quoted By: >>749005 >>749092

>>748531
Do ground row variations instead and focus on a solid pull with retraction. You can go through the row variations in Foundation 1.

For the flat back you should tense your glutes and abs equally to keep your pelvis in posterior position. It is the same thing you do in a correct hollow body hold.

Good that you are doing the integrated mobility. Are you doing doing the ones in Handstand 1?

You need more than the manna progressions to get there in my opinion. The H1 PE 2 iM is very important in getting there, the weighted shoulder flex pulls are important (youtube them), The first 3 TB stretches are very important, reverse planks are important.You have to remember that a manna is not only about folding the core but also about pushing the hips forward so that the shoulder hyperextends. Unless you specifically prepare for this it will be impossible. The foundation exercises are designed to work in synergy so that all manna work is not only in the manna progressions.

Rows and handstand work lower and middle traps and posterior delts, while dips, planche and push ups work upper traps and anterior delts. So if you do too much if either you are up for a serious imbalance so that is probably what is up. You might want to skip planches and dips until your shoulder feels fine, some weeks or months into your handstand and row work.

Anonymous

View Same Google ImgOps iqdb SauceNAO bodylever form.jpg, 61KiB, 353x343

Anonymous Tue 20 Oct 2015 07:54:07 No.749005 Report Delete

Quoted By: >>749073

>>748967
was right up to before frog stand with the planche progressions and i was only just starting with rows. didn't have any rings so i just went under the dining table and could never do any further progressions. no handstand, rows far behind, no shoulder extension and i was still doing dips, planche and chin ups. that must've explained my wonky shoulder. i assumed i could develop a bit further before imbalances got bad. had enough of that and went straight to tuck FL rows since BtGB had tuck front lever rows with a bent back and i could do them on the monkey bars. i was risking imbalances and overreaching so i took it slow, but i didn't have any alternatives. couldn't do the ground rows without rings. i'm assuming shoulder extension and handstand work was more important than rows though

thanks a lot man. /fit/ used to have guys like you that knew better (not to stroke your ego). and threads actually had people who lifted. i'll stop asking and look around a bit more on my own

Anonymous

Anonymous Tue 20 Oct 2015 12:40:19 No.749070 Report Delete

Quoted By: >>749073

guys i need help, i started doing startbodyweight a year ago. iam somewhere near mid/end in progress.
ive started reading f1+f2 + hs1 and i wonder how to switch to this. The start is pretty much core work and i dont know if its enough for me and if i wont lose that much by switching completely. should i do it on the rest days? (2-3x a week?) or just switch hard and try to not get fat and lose gains?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Tue 20 Oct 2015 13:04:48 No.749073 Report Delete

Quoted By:

>>749005
>/fit/ used to have guys like you that knew better (not to stroke your ego)

No problem. I am just trying to help, and in helping people I hope I can learn new things.

>>749070
The combo is F1 + H1, F2 comes after F1 when you have mastered the progressions of a specific element to the end of F1.

Other than core work you will also be doing squats, push ups and rows. The core variations that you see will later become full body exercises but the progressions are planned so that you build your body from the core and out.

You cannot do both programs since that would be too much. You will probably have to take a step back strength wise depending on how advanced you are in favor of developing proper form, work capacity and a layer of endurance strength.

I recommend giving up on your program and start with F1 + H1 immediately. Make sure to thoroughly read the .pdf files, and if you have any questions be sure to ask us.

Anonymous

Anonymous Tue 20 Oct 2015 13:37:44 No.749092 Report Delete

Quoted By: >>749120

>>748967
how does the handstand work the posterior deltoid when the anterior delts are the main muscle involved?
How do dips work the upper traps when the scapula needs to be depressed during it?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Tue 20 Oct 2015 15:15:39 No.749120 Report Delete

Quoted By:

>>749092
The handstand work was a mistype when I was moving around sentences. Dips require a lot shoulder stabilization which engages all the fibres, primarily the lower ones.

Sorry, I do not know which pills I took when I wrote that sentence. It is all messy

Anonymous

Anonymous Tue 20 Oct 2015 15:33:10 No.749126 Report Delete

Quoted By: >>749310 >>749375

am I the only one who engages his wrist flexor a lot during the handstand?

not sure if im having a slight forward lean but my flexors always burn during the handstand

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Wed 21 Oct 2015 00:03:36 No.749310 Report Delete

Quoted By: >>749375

>>749126
It could be a sign of you piking, yes, but it is impossible to tell. Those short holds of freestanding handstand that I have done my hip flexors cramped too but that is likely due to the nervous system learning a new activation pattern

Anonymous

View Same Google ImgOps iqdb SauceNAO jew cuck.jpg, 52KiB, 1171x500

Anonymous Wed 21 Oct 2015 03:13:09 No.749346 Report Delete

Quoted By:

im going to do his routine, thoughts?

Anonymous

Anonymous Wed 21 Oct 2015 04:15:31 No.749352 Report Delete

Quoted By: >>749364

could someone rate my upper body routine? the thing is, I used to neglect pulling movements and did a shitload of bench press which fucked up my shoulders, they are rounded forward with a constant impingement in my right sholder and my anterior delts are way too strong compared to my weak posterior deltoids.

A
5x4 handstand push-ups (my hands are still pretty wide)
3x7 dips targeting chest
5x7 hammer grip pull-ups
5x7 hammer grip rows (feet elevated above head on a monkey bar so body is in about 220 degree angle when arms are straight)

B
5x7 dips targeting chest
5x5 wide grip pull-ups
5x7 supine rows (the same thing as with the hammer grip row)

Are the pulling movements enough to balance out my muscles or am I doing too much pushing exercises?

I keep one or two rest days between workouts.

Anonymous

Anonymous Wed 21 Oct 2015 05:20:00 No.749364 Report Delete

Quoted By: >>749366

>>749352
I would suggest adding shoulder pass throughs (thats what I call them anyway, basically grab a towel [or better yet a stretching strap {a kind of rope thing with loops in it}] and pass your hands over your heads and behind your backs and back up. especially bringing your hands from behind your back to back over your head requires a strong contraction of the shoulder blade and posterior delt muscles. This exercise is dope. It has improved my swimming immesely and saved me from shoulder injury many times. I now do only this and the splits as my only regular stretches.

Since this is a body weight thread I would also recommend the skin-the-cat exercise. As well as hanging from the pull-up bar in a relaxed position, one hand as well as two.

hell here is my entire bodyweight workout routine:
all moves 30 sec on 90 sex off X 16.

Floor work:
Planche work
Handstand work
Plank work (focus on bringing knees to opposite and same side elbow - for core training)

Bar routine:
Skin-the-cat (front and back lever holds)
twisting leg raises
front lever
back lever
one arm eccentric pull-ups
hanging from bar (normal and upside down)

Lower body routine:
*Split switches (what I call them. transitioning from side splits to front splits, and from "cobra pose" to "forward bending hamstring stretch, using only hip flexor strength)
*Bridge wall walks
*Barbell Squats (not BW but W/E)
*Sprints

Anonymous

Anonymous Wed 21 Oct 2015 05:32:43 No.749366 Report Delete

Quoted By:

>>749364
I have heard them called "shoulder dislocations", and but I just use a broom handle, and I do use passive hanging to stretch myself. I do both exercises daily.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Wed 21 Oct 2015 06:03:20 No.749375 Report Delete

Quoted By: >>749408

>>749126
>>749310
Nevermind, I read that as hip flexor.

You are doing it right then. The balance in a straight handstand comes from balancing back and forth with the hand.

It might also be tightness but as long as it is a burn you are fine. Are you warming up with the H1 wrist exercises

Anonymous

Anonymous Wed 21 Oct 2015 08:41:25 No.749402 Report Delete

Quoted By: >>749410 >>749426 >>749896

Hey guys! I am wondering if anyone here started doing bodyweight training when this thread was on /fit/ and if they have progress pictures? I think its been about 1 year since the switch.

Wanna see how thick, tight and solid you become.

Anonymous

Anonymous Wed 21 Oct 2015 09:10:49 No.749408 Report Delete

Quoted By: >>749419

>>749375
are you okay bro? you made some typos few posts earlier aswell

Anonymous

Anonymous Wed 21 Oct 2015 09:24:40 No.749410 Report Delete

Quoted By:

>>749402
I've lost my before photos, if you can visualise a skinnyfat blob is that okay?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Wed 21 Oct 2015 11:17:48 No.749419 Report Delete

Quoted By: >>749426

>>749408
I have a tendency of thinking of one thing, then write another.

I assume you are not being sarcastic.

Taurennigga !lKuMYGH95M

View Same Google ImgOps iqdb SauceNAO 2015-10-11 08.10.52.jpg, 33KiB, 720x478

Taurennigga !lKuMYGH95M Wed 21 Oct 2015 12:14:02 No.749426 Report Delete

Quoted By: >>749430

>>749402
>Wanna see how thick, tight and solid you become.

kek

btw you won't see any photos brah...in these thread the only guys posting pics of themselves were me and a couple of other anons

>>749419
you're not the only one

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Wed 21 Oct 2015 12:48:11 No.749430 Report Delete

Quoted By: >>749695

>>749426
I would like to post but it feels so awkward to have someone take a photo of me since I usually train on my own. Also, have not been training for 4 weeks now, sucks

Anonymous

View Same Google ImgOps iqdb SauceNAO muscle ups oly.webm, 2MiB, 640x800

Anonymous Wed 21 Oct 2015 15:00:04 No.749462 Report Delete

Quoted By: >>749465 >>749695

More bodyweight webms, i need more!!!!

Anonymous

View Same Google ImgOps iqdb SauceNAO hspu olympic lifters.webm, 907KiB, 568x320

Anonymous Wed 21 Oct 2015 15:01:07 No.749465 Report Delete

Quoted By: >>749466 >>749469 >>749695

>>749462
https://www.youtube.com/watch?v=y2acamyIGeM

also inspirational videos like this too, would be cool

Anonymous

View Same Google ImgOps iqdb SauceNAO klokov HSPU.webm, 3MiB, 1280x720

Anonymous Wed 21 Oct 2015 15:02:36 No.749466 Report Delete

Quoted By: >>749469 >>749695

>>749465

going to see if owg on fit has more oly lifters doing bodyweight.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Wed 21 Oct 2015 15:28:44 No.749469 Report Delete

Quoted By: >>749473 >>749503

>>749465
What is this about? Why do they let him do that?

>>749466
Klokov has serious pressing strength but very bad form. Weights can give you serious bent arm strength but that is about it.

Anonymous

Anonymous Wed 21 Oct 2015 15:38:18 No.749473 Report Delete

Quoted By: >>749483

>>749469
Does developing straight arm strength transfers to bent arm strength?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Wed 21 Oct 2015 16:14:42 No.749483 Report Delete

Quoted By: >>749489 >>749553

>>749473
To some degree. I am not going to elaborate about all the mechanisms now but it has something to do with the special way that you strengthen your connective tissue and the strength transfer within a certain range of motion.

Anonymous

Anonymous Wed 21 Oct 2015 16:23:09 No.749489 Report Delete

Quoted By: >>749522 >>749700 >>750008

>>749483
So I can say that (in a simplified way) having more con. tissue strength pushes the limit of having more muscular strength without being injured?

The second case - I think that the fastest progression would be SLS - after those weighted lunges, what would be a next step of increasing con. tissue strength in the legs? Plyometrics? Or should one just jump onto HB squats, front squats, overhead squats? You know, olympic weightlifting style?

We have a clear situation for the upper body, but what about the legs?

Anonymous

Anonymous Wed 21 Oct 2015 17:10:33 No.749503 Report Delete

Quoted By: >>749701

>>749469

Not sure, accessory work?

Anonymous

Anonymous Wed 21 Oct 2015 17:53:14 No.749522 Report Delete

Quoted By: >>749575

>>749489
>We have a clear situation for the upper body, but what about the legs?

What is wrong with a simple linear progression on squats and deadlifts?

Anonymous

Anonymous Wed 21 Oct 2015 19:25:18 No.749553 Report Delete

Quoted By:

>>749483
Say alex, why are rope climbs done before front lever pulls? Ropes are obviously an easier variation. Also what would you say is more difficult, planche dips or tuck planche push-ups?

Anonymous

Anonymous Wed 21 Oct 2015 20:34:06 No.749575 Report Delete

Quoted By: >>749599

>>749522
Did I say that something is wrong with one of my favourite exercises?

Anonymous

Anonymous Wed 21 Oct 2015 22:45:30 No.749599 Report Delete

Quoted By: >>749603 >>749695 >>749701

>>749575
>The second case - I think that the fastest progression would be SLS - after those weighted lunges, what would be a next step of increasing con. tissue strength in the legs?

>>749575

Don't be so concerned about connective tissue strength (cts), The SLS element from Foundation doesnt magically give you more cts than any reasonable linear progression on leg compounds like the deadlift, squat or their variations. Adding to that and as I said it in a previous thread, the progression of weighted lunges could have been done better.

An increase of +25%bw intensity every 3 months is retarded when you have more reasonable ways of doing a linear progression for legswithout the risk of blowing up your knees (like +1kg per week as an example of a slow overload) ; and no, the previous work done in SLS doesnt give you enough cts to be perfectly safe doing lunges with those sudden increases in intensity. Whenever you can, do a linear progression with small weights rather than a sudden increase of intensity. Inverted rows, pullups, pushups and dips can be done this way instead of suddenly jumping from variation to variation every 3 months.

Anonymous

Anonymous Wed 21 Oct 2015 23:05:13 No.749603 Report Delete

Quoted By: >>749695

>>749599
But I didn't say anything about lunges progression - I agree with you on matter, that it's flawed.
It was just a question about further routine after finishing SLS progression. It's not about the lunges, I know that Sommer fucked the progression up. I could say "lunges" or not and the meaning of my question would be still the same.

And when I wrote that linear progression is wrong? Because I don't see any critical word about it in your quote.

I am just not sure what it's after that progression, anon. Whether it be a classic SQ/DL progression or plyos. Or maybe something else.

Anonymous

Anonymous Thu 22 Oct 2015 03:18:07 No.749686 Report Delete

Quoted By: >>749687

Thoughts on my routine, I'm following the gymnastics bodies rep/set scheme but In two month cycles, I'm also going to apply it to my squats and presses/pulls

Anonymous

View Same Google ImgOps iqdb SauceNAO image.jpg, 53KiB, 324x480

Anonymous Thu 22 Oct 2015 03:19:31 No.749687 Report Delete

Quoted By: >>749689 >>749703

>>749686

Anonymous

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Anonymous Thu 22 Oct 2015 03:20:39 No.749689 Report Delete

Quoted By: >>749690 >>749703

>>749687

Also have weighted supermans and side arch holds, don't say it's fucked unless you want to help

Anonymous

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Anonymous Thu 22 Oct 2015 03:22:19 No.749690 Report Delete

Quoted By: >>749703

>>749689
I'll probably run this for two months if no problems occur, Ofcourse taking a deload every 4 weeks. Currently working into olympic lifting and planning on combininge the two.

Taurennigga !lKuMYGH95M

View Same Google ImgOps iqdb SauceNAO mozilla_calisthenicfox.gif, 2MiB, 360x270

Taurennigga !lKuMYGH95M Thu 22 Oct 2015 03:48:09 No.749695 Report Delete

Quoted By: >>749704

>>749430
4 weeks? what happend bruh?

>>749462
>manlet
>kipping so much
>bent legs with no control over the core

impressive though, given that it's not even his sport

>>749465
absolutelydisgusting.jpg

>>749466
wall was about to break

>>749599
>>749603
>An increase of +25%bw intensity every 3 months is retarded when you have more reasonable ways of doing a linear progression for legswithout the risk of blowing up your knees (like +1kg per week as an example of a slow overload) ; and no, the previous work done in SLS doesnt give you enough cts to be perfectly safe doing lunges with those sudden increases in intensity. Whenever you can, do a linear progression with small weights rather than a sudden increase of intensity. Inverted rows, pullups, pushups and dips can be done this way instead of suddenly jumping from variation to variation every 3 months.

Agree and Disagree with you. Foundation focuses too much on spending an extraordinary amount of time on a progression to then throw you on to the next one which, may or may not be a natural evoultion in term of strenght or plane of work for another given amount of time. Though the fact that you spend so much time doing a certain (Bodyweight) exercise, does help in preparing your body to jump to the next progression. But for weighted exercises, it's exactly as you wrote, IMHO. Just do SLS as prehab/rehab, and when it's time to go weighted go SL or SS.

>BUT

Don't over do it. Every increase in bodyweight results in telling your body strength to push/pull/balance more than before and that may not always be easy, as other muscles may not be prepared to adapt to the added kilos.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Thu 22 Oct 2015 04:02:20 No.749700 Report Delete

Quoted By:

>>749489
I am sorry, I am not capable of giving you a complete physiological explanation. Connective tissue is general term the tissue which inserts on the muscle head and on the bones. Strengthening it most likely means increasing density and total tissue. The more strength you have there, the less the risk is that your muscles get so strong that they rip themselves off the bones (this can generally only happen during serious straight arm exercises or lockout in weightlifting). So yes, less risk of injury. But I am sure there are other important points.

Connective tissue strength in the legs are generally around knees, ankles and hips. Single leg squats will build some yes, but there is a lot of angles that are not being taken care of, that is the reason for all the other progressions in F1-F2, to completely cover every angle in the knees.

The weighted lunges (split squats) are generally put there to increase strength I think.

Plyometrics is the next step, slowly transferring into controlled explosive movements once your body is prepared. Olympic lifting can be alongside F1-F2 and afterwards, it is very good at developing power in the hips. Be mindful that OL especially if done with bad form, are very rough on the knees.

I suspect the new M1 course will have a lot of ankle and knees condition too along with what is in the stretch courses and foundation

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Thu 22 Oct 2015 04:06:16 No.749701 Report Delete

Quoted By:

>>749503
I am being skeptical since he is training in a gymnastics facility and they allow him to have bad form.

>>749599
I agree with the increase in smaller weight rather than big steps however mastering the SLS in F2 will bring you a big surplus in strength and will most likely have you jump through these progressions. I also suspect that F3-F4 contains guidelines as to how to increase the weight slowly rather than doing it steady state cycle AND adding reps.

Anonymous

Anonymous Thu 22 Oct 2015 04:08:19 No.749703 Report Delete

Quoted By: >>749707

>>749687
>>749689
>>749690

Can you put a little bit of effort in the way you post your routine? You ask people to help you, yet you post sideways and incomplete images that are rather hard to understand.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Thu 22 Oct 2015 04:09:21 No.749704 Report Delete

Quoted By: >>749711

>>749695
>4 weeks? what happend bruh?

Kissing decease so I have to be mindful about my spleen which is very vulnerable. And I am still a little tired every day but I am getting better. Perhaps in a month or two I can start out again. Right now I only do mobility and stretching.

Anonymous

Anonymous Thu 22 Oct 2015 04:20:14 No.749707 Report Delete

Quoted By: >>749708 >>749715

>>749703

A day
Front lever row 5x1 3x2 4x2 4x3
Ohp 5x1 3x2 4x2 4x3
Squat 5x1 3x2 4x2 4x3
Snatch pulls 5x1 3x2 4x2 4x3 same weight

B day
Rope climbs 5x1 3x2 4x2 4x3
Pusedo Planche push ups 5x1 3x2 4x2 4x3

Front squat 5x1 3x2 4x2 4x3
Clean pulls 5x1 3x2 4x2 4x3

Week to week progression with a 5 week delaod

Anonymous

Anonymous Thu 22 Oct 2015 04:21:17 No.749708 Report Delete

Quoted By: >>749715

>>749707
Up until 5x5

Taurennigga !lKuMYGH95M

Taurennigga !lKuMYGH95M Thu 22 Oct 2015 04:29:47 No.749711 Report Delete

Quoted By: >>749733

>>749704
someone's been naughty :^)

get well soon dude

Anyone following 2015 World Gymnastics Championships?

Anonymous

Anonymous Thu 22 Oct 2015 04:40:57 No.749715 Report Delete

Quoted By: >>749778

>>749708
>>749707
Why did you think it was a good thing to do a steady state cycle in all of your auxilliary work with weights?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Thu 22 Oct 2015 06:24:02 No.749733 Report Delete

Quoted By:

>>749711
I probably got it from drinking other people's beers 2 months ago... sucks

But thank you

Anonymous

Anonymous Thu 22 Oct 2015 10:06:33 No.749778 Report Delete

Quoted By:

>>749715
Just want to see what it will do for them, plus it's a good way to get form down

Anonymous

Anonymous Thu 22 Oct 2015 12:03:26 No.749806 Report Delete

Quoted By: >>749812 >>749934

I have some real issues with overhead flexibility when it comes to doing pull ups/chin ups, any ideas on what stretches or mob work that can fix that?

Anonymous

Anonymous Thu 22 Oct 2015 12:13:05 No.749812 Report Delete

Quoted By: >>749862

>>749806
passive hangs
shoulder dislocates
a pec minor stretch

this is the least you can do

Anonymous

Anonymous Thu 22 Oct 2015 12:30:36 No.749815 Report Delete

Quoted By: >>749934

whats up with this marcusbondi guy at reddit, keeps coming up with his dadscience

Anonymous

Anonymous Thu 22 Oct 2015 13:24:13 No.749827 Report Delete

Quoted By: >>749833

i might be stupid my dudes, iam ashamed for asking this.
ive started foundation and theres my confusing part with the Mastery Template.
If i can do 5x60s on the first try i dont have to progress through 3x12, 5x12 etc. for 12 weeks right?

Anonymous

Anonymous Thu 22 Oct 2015 13:49:20 No.749833 Report Delete

Quoted By:

>>749827
Yes

Anonymous

Anonymous Thu 22 Oct 2015 15:20:04 No.749862 Report Delete

Quoted By:

>>749812
Aight

Anonymous

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Anonymous Thu 22 Oct 2015 17:08:12 No.749896 Report Delete

Quoted By: >>749932

>>749402
how do I look? this is just after bodyweight

Anonymous

Anonymous Thu 22 Oct 2015 18:44:10 No.749932 Report Delete

Quoted By: >>749934 >>750070 >>752988

>>749896
You look like Antranik, which isn't a good thing at all.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Thu 22 Oct 2015 18:51:25 No.749934 Report Delete

Quoted By:

>>749806
Generally do pec minor stretches and lat stretches. The HBP iMs and RC iMs in the foundation series are very nice. Also, the first iM in H1 is good.

>>749815
Dude, do not get me started...

>>749932
Wow, hold on. You had to go that far?!

Anonymous

Anonymous Thu 22 Oct 2015 22:14:07 No.750008 Report Delete

Quoted By:

>>749489
Ligaments connect bone to bone and support joint capsules, while tendons connect muscle to bone.

Connective tissue usually means both, alongside the small but usually more important ligaments within a joint capsule, like the ACL within the knee joint capsule.

Anonymous

Anonymous Thu 22 Oct 2015 23:16:49 No.750030 Report Delete

Quoted By: >>750051

So whats better following a routine based off OG or doing foundation?

Right now my main goals are planche, front lever, hspu, oac's, and of course building muscle.

Anonymous

Anonymous Fri 23 Oct 2015 00:48:18 No.750051 Report Delete

Quoted By:

>>750030
Foundation

Anonymous

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Anonymous Fri 23 Oct 2015 00:53:21 No.750053 Report Delete

Quoted By:

Guys I want to progress in ropes and fl rows at the same time, so would work each movement once a week along with fl statics twice a week, on a progressions scale like this.

W1
5x1

W2
3x2

W3
4x2

W4
4x3

Rest week or deload

W1
5x3

W2
4x4

W3
4x5

W4
5x5

Deload move on to the next progression, thoughts? Should I give it a roll and see if I don't develop any tendinitis? I'm also 94kgs

Anonymous

Anonymous Fri 23 Oct 2015 03:02:24 No.750066 Report Delete

Quoted By: >>750074

is this bad form?
https://www.youtube.com/watch?v=uMa9WcA93pw

arch looks pretty bad. does anyone have a video with proper form?

Anonymous

Anonymous Fri 23 Oct 2015 03:31:45 No.750070 Report Delete

Quoted By:

>>749932
Wow I guess i really look like shit huh

My bf is a little high maybe i should cut..

Taurennigga !lKuMYGH95M

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Taurennigga !lKuMYGH95M Fri 23 Oct 2015 03:51:50 No.750074 Report Delete

Quoted By: >>750075

>>750066
bad form

Anonymous

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Anonymous Fri 23 Oct 2015 04:14:53 No.750075 Report Delete

Quoted By: >>750080 >>750098

>>750074
thanks. where do you learn good form anyway? foundation has very little information

Taurennigga !lKuMYGH95M

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Taurennigga !lKuMYGH95M Fri 23 Oct 2015 04:39:52 No.750080 Report Delete

Quoted By: >>750084

>>750075
that's actually a pretty good question. I personally check some things when looking for a skill done with good form: execution, muscles involved and form. The three must be tightly coupled for a skill to be done in a right way IMHO.

>execution
The movement has to be done in a fluid manner; no jerking, no legs thrown around ecc... Usually the slower, the skill is done, the better the athlete is (and also the harder doing the skill will be)

>muscles involved
Which are the muscles involved? Can I see the engagement of these during the skill? Is the athlete activating the right mucles?

>form
The most important IMHO. During the skill there has to be no arching of the back, no flaring of the elbows, pointed toes ecc..

I personally consider calisthenic or bodyweight the raw strength part of gymnastics, and that's why I always look up at gymnasts for references.

Anonymous

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Anonymous Fri 23 Oct 2015 05:10:11 No.750084 Report Delete

Quoted By:

>>750080
those are pretty good pointers. i'm guessing that a comprehensive reference for form isn't available and that you have to look at multiple sources while building up a knowledge base. do you happen to have any go-to references?

i mean, i didn't even know you were supposed to retract the shoulders during rows. foundation only gives two key points at a time. or that you could protract your shoulders that much and work serratus anterior during push-ups. everyone could save so much time using perfect form from the beginning.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Fri 23 Oct 2015 06:14:04 No.750098 Report Delete

Quoted By: >>750099 >>750101

>>750075
A have some key points that might help you out for good form in any body weight exercise:

- ppt. Any exercise that you can ppt, do it! Exceptions that I know of are squats and arch ups but those are the only ones.

- ROM. Always the fullest range of motion anatomically possible.

- Scapula position. Whenever you do an exercise with articulation always exaggerate the shoulder position to the fullest dep./protr./elev./retr. This also has to do with the point about range of motion and it ensures better tension.

- Control. Always do exercises in a controlled manner, generally no kipping. Explosiveness can still be controlled. Just make sure that you are tight and that you do not cheat.

- Muscle tension. As TN says learning to feel the tension of individual muscles will greatly help your and studies have shown that you also gain more strength from your training by being aware of the tension

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Fri 23 Oct 2015 06:17:04 No.750099 Report Delete

Quoted By:

>>750098
*shoulder articulation

Anonymous

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Anonymous Fri 23 Oct 2015 06:46:09 No.750101 Report Delete

Quoted By: >>750110

>>750098
what does ppt mean? i google gymnastics ppt and all i get are powerpoints

thanks for the advice. now i just need to be sure of my form. currently have pain in the lower back from arching during body lever. advice you gave on glutes helped earlier. activating the psoas muscles is wrong as it turns out, but i only knew what not to do. should there be tension in the whole leg during body lever (quads, feet pointing, glutes)?

also, should shoulders be depressed all the time during dips?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Fri 23 Oct 2015 07:32:30 No.750110 Report Delete

Quoted By: >>750125

>>750101
ppt means posterior pelvic tilt. The act of "pushing the glutes forward and sucking your abs in" to rotate your pelvis bone backwards so that your body hollows. This is also what you need to do in body lever where you need to activate whole your front side core and glutes. Pointing your toes will also help. And the legs muscles will naturally tense too.

As for dips, yes, but the further you go down, the less you can depress.

Anonymous

Anonymous Fri 23 Oct 2015 07:42:39 No.750114 Report Delete

Quoted By: >>750115 >>750125

hey guys, someone started a body weight general in /fit/ I know we switched because of the retarded behaviour but it'd be nice if we could maybe get it going again or have some of the particularly knowledgeable people here participate.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Fri 23 Oct 2015 07:48:37 No.750115 Report Delete

Quoted By: >>750117

>>750114
I will probably have a look at it but we are not moving /asp/ anytime soon.

Anonymous

Anonymous Fri 23 Oct 2015 07:57:15 No.750117 Report Delete

Quoted By:

>>750115
Yeah and I don't expect us to either but it'd be nice to see some at least semi regular body weight stuff there I think.

Anonymous

View Same Google ImgOps iqdb SauceNAO op_so_gay.jpg, 112KiB, 550x733

Anonymous Fri 23 Oct 2015 08:40:14 No.750122 Report Delete

Quoted By:

Anonymous

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Anonymous Fri 23 Oct 2015 09:02:38 No.750125 Report Delete

Quoted By: >>750126 >>750219

>>750114
it's just gonna be the same old
>lel manlets
>no legs
>but he train from child
>roids
>that looks gay

i remember that had to be addressed at the start of every general. and from the way things look, it hasn't changed. hell, it's gotten worse.

>>750110
got it.

Anonymous

Anonymous Fri 23 Oct 2015 09:08:15 No.750126 Report Delete

Quoted By:

>>750125
if people didn't feed the trolls they would have stopped already
also they usually bump the thread so it's all good
I used to be in all the bw threads until they moved to /asp/
having a calisthenics thread on /fit/ is a good idea
that doesn't mean there shouldn't be one on /asp/ too but people will eventually get tired of trolling and noobs will realized that bw is great

Anonymous

Anonymous Fri 23 Oct 2015 14:51:43 No.750219 Report Delete

Quoted By:

>>750125
For you.

Anonymous

Anonymous Sat 24 Oct 2015 12:09:07 No.750576 Report Delete

Quoted By: >>750592

anyone have a good stretching routine?

Anonymous

Anonymous Sat 24 Oct 2015 12:39:36 No.750592 Report Delete

Quoted By:

>>750576
For what? For building flexibility in multiple areas, the GB stretch routines in the OP are great.

Anonymous

Anonymous Sat 24 Oct 2015 13:43:29 No.750608 Report Delete

Quoted By: >>750680

hey bros, aside from rope jumping, what is the best way to improve my vertical? It's already decent but I want to get it to nigger tier

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Sat 24 Oct 2015 17:02:13 No.750680 Report Delete

Quoted By: >>750956

>>750608
Maximal strength training (squats, single leg squats, one legged deadlifts and split squats), rebound training, box jumps and similar verticals and feet conditioning (calves, ankles, achilles - stretches and mobility).

Anonymous

Anonymous Sun 25 Oct 2015 04:39:51 No.750956 Report Delete

Quoted By: >>750961

>>750680
Is maximal strength training the specific goal or is it application of power? If you're very strong but can't apply that strength explosively won't your jump be weaker than someone with more power but lower maximum strength?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Sun 25 Oct 2015 05:50:50 No.750961 Report Delete

Quoted By: >>750970

>>750956
If you are very strong (let say you can squat 200 kg) you should have a decent vertical. The next step is to up the tempo of your squats and do unweighted plyometrics. Without a certain degree of maximal strength you have a low threshold for maximum explosive strength (and you risk injury because of unprepared joints and tendons), but with a lot of maximal strength you might end up being slow. You have to balance your maximal strength training with the plyometrics training for optimal results.

Maximal strength training will build some power and it will also prepare your connective tissue for the rigors of plyometrics. Therefore, maximal strength training should be a focus for beginners. That focus will change as you get stronger.

Anonymous

Anonymous Sun 25 Oct 2015 06:51:54 No.750970 Report Delete

Quoted By: >>750971 >>750977

>>750961
Right, I'm not the first anon who asked but you've sort of confirmed what I thought. Just because you're strong doesn't necessarily lend itself to a great jump if you cant generate a lot of velocity in a short period of time. What you're saying is that you need to work on strength first, build your body up enough to be able to handle the demands of ploy metrics training, and then do plummet rice to learn the correct patterns to generate that force quickly.

Anonymous

Anonymous Sun 25 Oct 2015 06:55:32 No.750971 Report Delete

Quoted By:

>>750970
Please forgive the autocorrections, my iPad isn't conducive to typing quickly. I meant plyometrics.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Sun 25 Oct 2015 07:35:13 No.750977 Report Delete

Quoted By: >>750981

>>750970
Read this thread for more info too:

https://www.gymnasticbodies.com/forum/topic/1205-maximal-strength-is-not-a-panacea/

Anonymous

Anonymous Sun 25 Oct 2015 07:44:53 No.750981 Report Delete

Quoted By: >>751025

>>750977
Interesting, the Vertical Jump Bible also has some information on this sort of thing, though it's very basic. I'd be interested to see if there's a set of metrics that can be used to determine when to switch focus.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Sun 25 Oct 2015 10:26:38 No.751025 Report Delete

Quoted By: >>751028 >>751041

>>750981
You would need someone experienced to access your ability and to teach you to improve your form. There is no such thing as a formula for further progress.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Sun 25 Oct 2015 10:28:48 No.751028 Report Delete

Quoted By: >>751033

>>751025
I mean asses

Anonymous

Anonymous Sun 25 Oct 2015 10:46:44 No.751033 Report Delete

Quoted By: >>751177

>>751028
>I mean asses

The mononucleosis has hit you hard, hasn't it?

Anonymous

Anonymous Sun 25 Oct 2015 11:09:41 No.751041 Report Delete

Quoted By:

>>751025
That's probably as good as you can get, but I think it's interesting that Sommer states that there almost seems to be some sort of correlation between reduced power and a >225 squat for example, as one case may be.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Sun 25 Oct 2015 14:36:49 No.751177 Report Delete

Quoted By: >>752412

>>751033
Perhaps.

At least I am not doomed to be retarded for a life time.

If you are only here to troll please leave.

Anonymous

Anonymous Sun 25 Oct 2015 16:47:56 No.751270 Report Delete

Quoted By: >>751279

will pec stretches be enough to get sufficient shoulder flexibility to achieve a full ROM L-pullup

I cant pullup from a L-sit dead hang without killing my shoulders

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Sun 25 Oct 2015 17:04:45 No.751279 Report Delete

Quoted By:

>>751270
Nah, also lats, anterior delts, chest and rotator cuff in general (mostly supraspinatus).

Anonymous

Anonymous Sun 25 Oct 2015 17:31:53 No.751291 Report Delete

Quoted By: >>751311

For bodyweight mixed with barbell work would it be a good idea to work floor/bar movements, or ring movements? I would think floor/bar stengthtraining has more transitonional strength than bodyweight right?

Anonymous

Anonymous Sun 25 Oct 2015 18:03:06 No.751311 Report Delete

Quoted By:

>>751291

Rings vs floor/bar for mixed bodyweight barbell training?

Anonymous

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Anonymous Sun 25 Oct 2015 22:52:32 No.752365 Report Delete

Quoted By: >>752383

What's this called?

Anonymous

Anonymous Sun 25 Oct 2015 22:58:08 No.752383 Report Delete

Quoted By: >>752419

>>752365
Victorian?

Anonymous

Anonymous Sun 25 Oct 2015 23:39:12 No.752412 Report Delete

Quoted By: >>752510

>>751177
Is the bitchy behaviour also a side effect of mono?

Because damn, what a salty vagina.

Anonymous

Anonymous Sun 25 Oct 2015 23:46:26 No.752419 Report Delete

Quoted By: >>752481 >>752484 >>752485

>>752383
https://www.youtube.com/watch?v=eqh3gSwo4Wk

So beautiful, why is it not used that often?

Anonymous

Anonymous Mon 26 Oct 2015 06:44:47 No.752481 Report Delete

Quoted By: >>752510

>>752419
I believe it's a skill that only a few have been able to really nail. Thus, instead of attempting a skill that may lose them execution points during a routine, or would take up too much energy etc, they just perform a different high grade set of skills. That would be my guess, I'm very ignorant of gymnastics scoring though.

Anonymous

Anonymous Mon 26 Oct 2015 07:11:50 No.752484 Report Delete

Quoted By:

>>752419
because its the hardest movement known today

the elite of the elite have trouble doing it

Anonymous

Anonymous Mon 26 Oct 2015 07:18:24 No.752485 Report Delete

Quoted By: >>752535

>>752419
>beautiful
>hips going way below shoulders and hand

nigga please https://youtu.be/2407_uPHpIk?t=354

Anonymous

Anonymous Mon 26 Oct 2015 08:37:30 No.752496 Report Delete

Quoted By: >>753457 >>753462

what do you guys think about chiropractic? is it exaggerated claims? only few good practitioners? pure pseudoscience? other than back and neck pain, do the risks outweigh the benefits? would stretching and flexibility, posture, and proper form during exercise do a better job than it altogether?

i'll probably never go to one. but i wanted to know what you guys thought

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Mon 26 Oct 2015 10:05:10 No.752510 Report Delete

Quoted By: >>752542

>>752481
That seems like a reasonable explanation. One thing to add is that no one can perform it perfectly (yet, although it is questionable it is even possible). We have bent elbows and piked hips versions, and that is quite far from the true skill

>>752412
:^)

Anonymous

Anonymous Mon 26 Oct 2015 12:26:39 No.752535 Report Delete

Quoted By: >>752542

>>752485

It's like an inverted Maltese, can't you just move your hands out little by little in the front lever?

Anonymous

Anonymous Mon 26 Oct 2015 12:37:53 No.752541 Report Delete

Quoted By: >>752613 >>752661 >>752713

>reverse back lever=front lever)
>reverse maltese=victorian
these have been achieved, yet the reverse planche is still unseen. Only the tuck version of a reverse planche(manna) has been achieved

do you guys think that we will ever see a full reverse planche?

Anonymous

Anonymous Mon 26 Oct 2015 12:38:09 No.752542 Report Delete

Quoted By:

>>752535
LoL, read >>752510; victorian is an E/F rated skill in gymnastics. It is btw an inverted maltese and by moving your hands even more out I think the position will be lost even more easily

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Mon 26 Oct 2015 14:59:15 No.752613 Report Delete

Quoted By: >>752618

>>752541
What do you mean by reverse? Do you mean a mirrored version?

Anonymous

Anonymous Mon 26 Oct 2015 15:10:47 No.752618 Report Delete

Quoted By: >>752646

>>752613
imagine the manna, but with the legs straighted out like in any other lever

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Mon 26 Oct 2015 16:11:37 No.752646 Report Delete

Quoted By:

>>752618
Okay, but that is impossible. Even manna is very very hard to achieve

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Mon 26 Oct 2015 16:44:17 No.752657 Report Delete

Quoted By: >>752773 >>753205

Hey guys, just wanted to share this essay about rings rows with you:

https://www.gymnasticbodies.com/ring-rows-build-bodyweight-strength-for-rope-climbing/

GB have had some very nice blog posts, recently about push ups too.

Also, I have begun transitioning back into training again. Because of very tight neck I am forced to reduce overhead movements to a bare minimum which complete eliminates handstand training. On the bright side I have had time to work my weak spots like shoulder extension, medial glutes mobility and hamstring mobility which are already improving little by little. Hope to do handstand training in a month or two again.

Anonymous

Anonymous Mon 26 Oct 2015 16:46:37 No.752661 Report Delete

Quoted By:

>>752541
I always thought the reverse of the front lever was the planche. And the reverse of the back lever was what you are describing. I agree with you with the victorian being the reverse of the maltese, though.

Anonymous

Anonymous Mon 26 Oct 2015 18:44:19 No.752713 Report Delete

Quoted By:

>>752541
you're literally retarded

Anonymous

Anonymous Mon 26 Oct 2015 19:49:57 No.752773 Report Delete

Quoted By: >>753196

>>752657
>GB have had some very nice blog posts, recently about push ups too.

I disagree, GB blog articles are very shallow in content and only serve the purpose of promoting their courses or making you aware that those exercises do exist. I have learn more about pushups from T-nation than from the GBs blog.

They do not offer good analysis of the movement, a video with proper form, an in-depth analysis of the diff variations, etc.

Anonymous

Anonymous Mon 26 Oct 2015 21:46:37 No.752988 Report Delete

Quoted By: >>753184

>>749932
Why does everyone take advice from someone who looks so shitty? If this is his life's passion shouldn't he be at least decently built?

Anonymous

Anonymous Tue 27 Oct 2015 00:41:04 No.753172 Report Delete

Quoted By: >>753186

>>742880
DL's ate not working. Anybody now why?
Also what kind of equipment do I need for F1? At home I have one of those stands that I could do dips and pull ups on, and a wooden structure that I hang a heavy bag from.

Anonymous

Anonymous Tue 27 Oct 2015 02:12:13 No.753184 Report Delete

Quoted By: >>753292

>>752988
I get what you mean about Antranik and tbh I'd sort of agree, but at the same time, how they look is no indicator of knowledge. Sommer wouldn't be qualified to teach gymnasts, a whole heap of the soccer and NFL team coaches would be out of jobs, like 80% of the doctors I've seen wouldn't be allowed to retain their medical licenses. Outside appearance isn't necessarily a good indicator, though in some circumstances such as which PT I chose at a gym or who I believed about nutritional advice, I'd go with whoever looked better because of selection bias. Or confirmation bias. Whichever the correct bias is.

Anonymous

Anonymous Tue 27 Oct 2015 02:13:17 No.753186 Report Delete

Quoted By: >>753209

>>753172
As in you can't access the files to download or you can't open the site pages themselves?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Tue 27 Oct 2015 03:44:45 No.753196 Report Delete

Quoted By:

>>752773
I agree that they are not very in depth and that they serve as an introduction to their methods. But they are still very useful, like the comments about rows serving as a way to correct certain imbalances that would be apparent when you do overhead training.

Anonymous

Anonymous Tue 27 Oct 2015 05:02:34 No.753205 Report Delete

Quoted By: >>753220 >>753222 >>753225 >>753265

>>752657

>The problem arises when these athletes then try to go overhead: their shoulder external rotators are too weak to overcome the tension in the opposite direction, and they experience pain in the form of shoulder impingement from being in a poor position.

This is a bold statement. Rows will fix nothing if your scapulohumeral rhythm is out of whack due to years of inactivity or bench pressing. Shoulder impingment has a miryad of reasons to happen. Like tight lats for example, which rows will further agravate, or poor motor control as when your shoulders roll forward during the concentric phase of the row, weak serratus anterior for which rows will do nothing, etc.

Anonymous

Anonymous Tue 27 Oct 2015 05:22:34 No.753209 Report Delete

Quoted By: >>753215 >>753224

>>753186
When I DL the torrent won't get added. Says something like failed to add torrent.

Anonymous

Anonymous Tue 27 Oct 2015 05:42:16 No.753215 Report Delete

Quoted By:

>>753209

Try using the magnet link.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Tue 27 Oct 2015 06:11:57 No.753220 Report Delete

Quoted By: >>753222

>>753205
Instead of us arguing about that read the blog post. I believe it is more specific than resume is

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Tue 27 Oct 2015 06:14:07 No.753222 Report Delete

Quoted By:

>>753220
>>753205
Fuck I thought you were quoting me.

Still, I believe the statement to be partially true, and I believe it is being simplified as to not scare of the mainstream readers.

I agree that it is a pretty broad statement

Anonymous

Anonymous Tue 27 Oct 2015 06:17:18 No.753224 Report Delete

Quoted By:

>>753209
Right and you have a working system to download the filetype and open it, like iLivid or whatever other program you can use? I confess I don't know much about how this stuff works but I missed a few basic things when I went to DL it myself.

Anonymous

Anonymous Tue 27 Oct 2015 06:20:27 No.753225 Report Delete

Quoted By: >>753236 >>753248 >>753265

>>753205
I've got whacked shoulders, what sort of stuff should I be doing to ensure that I'm not making it worse with my rows and pullups? I get a lot of clicking and impingement in my shoulders, probably from hunched typing positions after too many hours sunk into PC games.

Anonymous

Anonymous Tue 27 Oct 2015 07:23:54 No.753228 Report Delete

Quoted By: >>753233

As a guy who's focusing on strength training with barbells, what are the most productive bodyweight excercises I can add to complement my bench/overhead pressing and squats and deadlifts?

I'm already doing weighted chinups and pullups, but that's it.

Just looking to get as athletic and fit as possible.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Tue 27 Oct 2015 08:52:00 No.753233 Report Delete

Quoted By:

>>753228
The first iM in H1 for overhead mobility and straight arm strength, single leg squat progressions to develop knees and ankles along with leg strength, body weight rows and handstand work

Anonymous

Anonymous Tue 27 Oct 2015 09:08:04 No.753236 Report Delete

Quoted By: >>753265

>>753225
Seconding this.

Anonymous

Anonymous Tue 27 Oct 2015 10:33:30 No.753248 Report Delete

Quoted By:

>>753225
I'm also worried about this. The first time I did hinge rows I got a serious clicking in my left shoulder. It carried over to pretty much everything else I did (even tuck ups). I've stopped doing them out of fear of injury but I'm not sure what to do right now. I'm currently just doing PE2 while training timed hinge holds in the top position. The holds were Sommer's suggestion on the forums for those who weren't strong enough to do PE1 yet, but I'm not sure if mine is a strength issue.

Anonymous

Anonymous Tue 27 Oct 2015 11:34:06 No.753262 Report Delete

Quoted By: >>753319

For someone who has no bodyweight experience but weight (dumbells) experience would it be good to do antraniks routine then move on to the F1 + H1 program this thread loves?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Tue 27 Oct 2015 11:49:14 No.753265 Report Delete

Quoted By:

>>753225
>>753236
Well, stretches and mobility will cure most things unless you have an imbalance. Usually, you should look for lats stretches, pec minor and major stretches, anterior delt stretches and supraspinatus stretches. For muscular imbalances you will want to strengthen posterior delts, external rotator cuff muscles and lower/mid traps.

These are usually the problems but as >>753205 says it is not all that simple. Like sometimes serratus anterior will be weak and tight and you will have to do scapular shrugs to fix that one.

For the best possible answer go see a physiotherapist. It is worth it. You might do make your condition worse on your own

Anonymous

Anonymous Tue 27 Oct 2015 12:51:48 No.753292 Report Delete

Quoted By: >>753342 >>753433 >>753517

>>753184
Well I feel like there is a big difference between this guy handing out information and guides while being pretty unimpressive and coaches or medical professionals who have let themselves go. He isn't a former gymnast who has stopped training in order to focus on another aspect of his career, he's just never been very elite at what he preaches. I feel like I'd be more inclined to trust and follow his advice if he had something more impressive to show from his personal work.

Anonymous

Anonymous Tue 27 Oct 2015 14:11:40 No.753319 Report Delete

Quoted By:

>>753262
No

Anonymous

Anonymous Tue 27 Oct 2015 14:50:00 No.753341 Report Delete

Quoted By: >>753595

>Can I lift 2 to 3 times a week and do bodyweight? If so what would be recommended?
>Yes, just ask anons.

Hi. This is what I mean to ask. I've starting doing weight-lifting routine (ICF 5x5) about three weeks ago, and thought of doing Convict Conditioning as a complement for mobility, because I'd really like to learn to do handstands, better pull-ups, rows etc; but I was advised not to mix the routines, cause it would be to much volume for a beginner.

Would you care to recommend some better routine?
I heard there was infopic with one based SS + calisthenics.

Also, I'm kind of tall, 6'5", and skinnyfat, 205lbs.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Tue 27 Oct 2015 15:00:51 No.753342 Report Delete

Quoted By:

>>753292
I would also prefer to follow the lead of sympathetic people however I realize that if I want to progress I to learn from people with a proper background. Antranik might be sympathetic (though I would not always agree on that) but there are so many fundamental things that he do not understand or choose not to understand.

Anonymous

Anonymous Tue 27 Oct 2015 18:47:37 No.753433 Report Delete

Quoted By: >>753595

>>753292
I would agree with you completely on that point, all I was trying to say with my previous post is that appearance isn't necessarily (emphasis there) the best indicator. If he cut down his body fat a bit and whatever he might look more impressive than he currently does, but that's speculation on my part, I don't know anything about him beyond his presence on the bodyweight sub reddit.

Anonymous

Anonymous Tue 27 Oct 2015 19:08:21 No.753457 Report Delete

Quoted By: >>753515

>>752496
pure pseudoscience

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Tue 27 Oct 2015 19:22:09 No.753462 Report Delete

Quoted By: >>753515

>>752496
Depends on the practitioner. My chiro is very good at neck manipulation and massage (and very expensive too) but I have heard a fair share of "meh" stories from people

Anonymous

Anonymous Tue 27 Oct 2015 22:13:06 No.753515 Report Delete

Quoted By: >>753591

>>753462
>>753457
Chiropractic is pseudoscience.

Now, a lot of Chiropractor do other stuff like massage and physical therapy which is not.

Anonymous

Anonymous Tue 27 Oct 2015 22:25:20 No.753517 Report Delete

Quoted By: >>753595

>>753292

I feel like the worst part of it all is he now has his own routine where he tries to teach people moves he has never accomplished for himself.

Yet people eat it up and follow him.

Anonymous

Anonymous Tue 27 Oct 2015 22:25:27 No.753518 Report Delete

Quoted By: >>753519

Are you supposed to do pushups, pull ups and what not along side with F1+H1?
I skimmed through the book and it seems mostly like just mobility exercises.

Anonymous

Anonymous Tue 27 Oct 2015 22:28:08 No.753519 Report Delete

Quoted By: >>753528

>>753518
Those are included in foundation. Also yes the GB courses are exactly half mobility except for H2.

Anonymous

Anonymous Tue 27 Oct 2015 23:09:37 No.753528 Report Delete

Quoted By: >>753595

>>753519
Really? I didn't see anywhere in the book about doing pushups and stuff.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Wed 28 Oct 2015 03:49:50 No.753591 Report Delete

Quoted By: >>753702

>>753515
In Denmark chiropractic is 3 year bachelor with the possibility of adding a 2 year candidate. It might be that science has not (yet) completely caught of with the benefits of muscle and tissue manipulation but that does not make it pseudo science - just like the relativity theory is not pseudo science. Fact is that it works for a great deal of people

Taurennigga !lKuMYGH95M

View Same Google ImgOps iqdb SauceNAO 1442588078550.png, 403KiB, 1200x1500

Taurennigga !lKuMYGH95M Wed 28 Oct 2015 04:18:11 No.753595 Report Delete

Quoted By: >>753614 >>753669 >>753728

>>753341
see >>744582

>>753433
looks are not all that matters. He can't do a proper fucking straddle Front Lever for fucks sake. He's been "teaching" for how many years now?

>>753517
>>753517
>>753517
>>753517
this x100

>>753528
because you didn't read it

Anonymous

Anonymous Wed 28 Oct 2015 06:44:27 No.753614 Report Delete

Quoted By:

>>753595
I don't know, as I say, I don't follow him or anything he says. If he's not even at that level but has been training for years and makes money off of rings programs, that's ridiculous.

Anonymous

Anonymous Wed 28 Oct 2015 10:40:22 No.753669 Report Delete

Quoted By:

>>753595
who made that infopic anyway

Anonymous

Anonymous Wed 28 Oct 2015 13:47:52 No.753702 Report Delete

Quoted By: >>753721

>>753591

It's not scientific because it's not evidence based. "Science" is a word with a definition.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Wed 28 Oct 2015 15:22:45 No.753721 Report Delete

Quoted By:

>>753702
I agree.

The whole issue of calling it science or not comes whether or not one thinks that countless of experiments, observations and descriptions is adequate. I would believe that these things count as evidence.

However, some people would also like a complete description of why things work - it does not suffice for them to know that the method works and it could the because of etc... Hard facts from a scientific study would satisfy them. That is the breaking point.

Calling it pseudo science may be correct but I think it leaves an impression of "wrongfulness" behind which is less than optimal

Anonymous

Anonymous Wed 28 Oct 2015 16:20:30 No.753728 Report Delete

Quoted By:

>>753595
Thanks, I followed up the discussion >>744582 .
I'll read Handstand and follow the infopic.

Anonymous

Anonymous Wed 28 Oct 2015 16:44:30 No.753735 Report Delete

Quoted By: >>753746

Thinking about starting the reddit routine during my now off days, I already train Muay Thai/Shoot 2-3 times a week. Does this sound crazy or? I'm gonna give it a try at least, but thought I'd ask if anyone has any heads-ups.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Wed 28 Oct 2015 17:17:22 No.753746 Report Delete

Quoted By:

>>753735
It may be too much. Go careful about it.

Anonymous

Anonymous Thu 29 Oct 2015 04:01:12 No.753927 Report Delete

Quoted By: >>753933

I have trouble focusing in the morning and afternoon, but relatively, I kill it in the night, full of energy.

It's the same with everything - running, climbing, studying. Way better past ~7 PM.

Anyone know how to fix this? It's not conductive to my lifestyle (student) and I'll admit, I want to be one of those hardmen that get up at 5AM and go for a run and workout all before everyone else has woken up. but I Just can't. So drained during the day.

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Thu 29 Oct 2015 05:16:02 No.753933 Report Delete

Quoted By:

>>753927
You have to adjust your sleep pattern and get used sleeping during night and be active during day. That may take some sleepless nights but it is fixable

Anonymous

View Same Google ImgOps iqdb SauceNAO inverted muscleup.gif, 2MiB, 320x240

Anonymous Fri 30 Oct 2015 00:40:20 No.754195 Report Delete

Quoted By: >>754225 >>754235

What's the first progression for the inverted curl

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Fri 30 Oct 2015 03:05:29 No.754225 Report Delete

Quoted By: >>754235

>>754195
A normal slow muscle up. Other progressions include rings handstand and rope climb

Taurennigga !lKuMYGH95M

View Same Google ImgOps iqdb SauceNAO pelicansgigging.gif, 410KiB, 500x266

Taurennigga !lKuMYGH95M Fri 30 Oct 2015 04:24:18 No.754235 Report Delete

Quoted By: >>754283 >>754362

>>754195
>posts inverted musclep
>asks for inverted curl

niggawat

anyway to do a reverse muscleup you should have at the very least:

pretty good false grip
rings pushups
pelicans pushups
muscle up
inverted hangs ecc..

https://www.youtube.com/watch?v=aH7ob38sGN8

>>754225
I don't think rope climb is really necessary

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Fri 30 Oct 2015 10:04:45 No.754283 Report Delete

Quoted By: >>754362

>>754235
>I don't think rope climb is really necessary

For preparing the elbows it certainly. "The elevator" is a high level strength exercise. I suspect it will be featured in R3 or 4

Anonymous

Anonymous Fri 30 Oct 2015 16:46:37 No.754362 Report Delete

Quoted By: >>754364

>>754283
>>754235

Negatives would work too right?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Fri 30 Oct 2015 17:04:29 No.754364 Report Delete

Quoted By: >>754366

>>754362
Negative inverted curls? They are pretty damn hard too. The progressions I mentioned are easier

Anonymous

View Same Google ImgOps iqdb SauceNAO Eccentric prilepin chart.png, 9KiB, 461x222

Anonymous Fri 30 Oct 2015 17:08:51 No.754366 Report Delete

Quoted By: >>754369

>>754364

Well i mean first get my ropes, and rings handstand down, then do negatives?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Fri 30 Oct 2015 17:20:27 No.754369 Report Delete

Quoted By: >>754372

>>754366
Yes that is the simplified way.

But before rope climbs you need solid pull ups, like really solid.

Before rings handstand you need elbow and shoulder prehab, so serious planche leans (perhaps even straddle planche), rings L-sit, back lever and floor handstand at least 60s.

Also strict muscle ups, rto dips and bulgarian dips.

I am not an expert in rings strength but so I cannot lay out a good plan for you when you move over to train on rings but that will also take some years I guess

Anonymous

Anonymous Fri 30 Oct 2015 17:33:00 No.754372 Report Delete

Quoted By: >>754376

>>754369

I was working strict wide grip pull-ups before i started rope progressions

Also working RTO pusedo planche ring push-ups

Could i possible start with ring headstands?

Alex !Pu9NufHfIY

Alex !Pu9NufHfIY Fri 30 Oct 2015 17:37:16 No.754376 Report Delete

Quoted By: >>754381

>>754372
There is no such they as rings headstands since there is no support. You are basically just going to be in a very dangerous position, if you cannot hold a straight handstand because of the instability of the rings.

Go for floor handstands for now. Even when you get a solid handstand on floor you will need more elbow conditioning and balance before doing rings handstand, else you will either be unable to keep the balance or you will grind off connective tissue and set yourself up for nasty overuse injuries

Anonymous

View Same Google ImgOps iqdb SauceNAO ring shoulder stand.jpg, 412KiB, 1835x1079

Anonymous Fri 30 Oct 2015 17:44:15 No.754381 Report Delete

Quoted By: >>754382

>>754376

b-b-b-but alex

Anonymous

View Same Google ImgOps iqdb SauceNAO rings hs 2.jpg, 430KiB, 1799x1081

Anonymous Fri 30 Oct 2015 17:49:19 No.754382 Report Delete

Quoted By:

>>754381

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