>Foundation series (4 books + 2 Handstand + Rings)
magnet:?xt=urn:btih:39d3d785f7c6df583af2fa846646a74b3d256cac&dn=Coach Christopher Sommer Mastering Gymnastic Strength Training 2014&tr=udp://tracker.coppersurfer.tk:6969/announce&tr=udp://tracker.leechers-paradise.org:6969/announce&tr=udp://tracker.mg64.net:6969/announce&tr=udp://tracker.opentrackr.org:1337/announce&tr=udp://tracker.sktorrent.net:6969/announce
Left side is the exercise, right side is the mobility for that exercise, you do mobility after each set
FSAS - Fundamental Straight Arm Strength FBAS - Fundamental Bent Arm Strength FLS - Fundamental Leg Strength
the numbers like 5x60s means mastery for the movement, in this case you look at 60s/60rep template and follow that progression, once you hit mastery (can do 5x60s) you move to the next level
for negative movements, 5x5x10s means you descend for 10s each rep
>SL SL progression seems to be different from PDF's
>How do you guys keep track of where you are in the progressions, what your current routine is, what you need to improve on, or whatever?
I do Foundation so I have a picture file on PC with 4days a week schedule from the PDF. I mark the days when I start/finish a level and just put an X when I finish the week.
William Nguyen
Not exactly "bodyweight" but ive found that weighted chin ups and dips are the best way to add size to the upper body. Whenever I am feel like adding size to my chest, shoulders, back and arms ill add them in my routine and it works really well. Try it out fellas.
Kayden Jones
weighted bodyweight is still bodyweight, no idea what retarded started this meme
Joseph Reyes
But I mean where can you draw the line? Squats for example are a bodyweight exercise, but if I put 405 on my back and start squatting im not gonna say "yeah bro just doing some calisthenics"
Owen Jenkins
Just don't. These faggots are all about weighted everything, doing exercises that depend on equipment of some kind, and being piss poor gymnasts that follow some shitty program. .
Mason Watson
Equipment is needed for everything, however minimal it is. You are not gonna get jacked doing incline push ups on your bed. I take my gymnastic rings to the park on long college days and just hang them from a tree, that cost me $30. To me that is pretty cheap for something I can always use to workout.
Ian Brown
Not really, if you use additional weight it's not bodyweight anymore.
x,y ϵ ℕ => x + y != x
Kayden Watson
adding weight is not bodyweight unless you added it by eating weights
Ryan Cooper
No, you don't do calisthenics, you do weighted calisthenics
that is b8, m8
Ethan Powell
its a me
Gavin Campbell
Nice, friend.
Cooper Wood
When you do normal push ups on rings do you do the elbows tucked in or the elbows flared out variation?
Is this pike to push up thing harder than regular push ups?
Nathan Harris
not him but you never flare your elbows on a push up, in /bwg/ we only talk about triceps push ups (elbows by your side)
Carson Smith
...
Jose King
never flare, a little angle is good, but try to stay tucked. They're pretty hard, id say as hard as RTO push ups on rings
David Watson
Man, when I began BW I crashed had when I learned that even the few push-ups that I could do were gay and wrong as fuck. Proper form is everything.
Leo Walker
Indeed.
Aaron Fisher
like a proper gentlemen
Noah Thomas
do any of you bench?
Zachary Edwards
Bump
Benjamin Collins
Today I learned where the center of mass should fall over during a handstand- below the fingers above the palm, the heel. Also, the closer you are to the wall the easier the balancing is, since you're aren't leaning at a, say, 105° angle, but sth closer to the 90. Also, I'm a pussyass faggot who's buying gloves with rubber dots because sweaty hands are slippery on floor.
Hudson Cooper
One thing that really helps me is looking right where the center of mass is. Thats what the thenx tutorial said and it brought my handstand up so much.
Xavier Ross
That thenx guy seems pretty chill. Learned some stuff just now.
Lincoln Gray
Is Start Bodyweight a good beginner program?
Chase Nelson
Yo, Karen.
Any of you cisthenics bros ever test your max lifts? I'd be interested in seeing someone who can straddle planche and one arm chin for example, test their bench/weighted chin.
Jackson Hill
Calisthenics*
Austin Martin
no bench?
Jace Morales
I did a while back. I got 225 bench, 135x5 OHP and I think 80-90lbs dumbell rows. Thats about all I remember. I need to go back sometime and try again.
Justin Barnes
Bump again
Connor Campbell
anyone have any idea why I keep straining/pulling my traps? Pretty sure its bad form but not sure with what. I do pullups, dips, rows, pushups and chins for upper
Matthew Richardson
No it isn't.
Joshua Hernandez
who gives a shit about semantics
Daniel Gomez
Us.
Josiah Roberts
Please red pill me on mobility exercises. Are they necessary, what are their benefits, how often should they be done and what are the GOAT but little known mobility exercises?
Michael Robinson
I want to get back into working out I have a bulged disc and have been in pain for months it's subsided for now. I am healing my back and it'll be a while before it's gone completely what are some good body weight exercises that I can do.
Daniel Fisher
Back bridges.
Adrian Brooks
yea, sweating can be dangerous
I recommend Foundation
trap? how on earth... anyplank, what exercises are you pairing?
It's in Foundation
Grayson Diaz
I'm functionally retarded and foundation is too freaking messy. Help a brother out.
Noah Taylor
...
Christian Ortiz
I find this difficult to understand. Do you find the fact that I find that chart difficult to parse difficult to understand?
Please respond with something I, myself, being functionally retarded, can use to edify my understanding of the topic.
Jace Garcia
it's explained in the post, I'm not sure what else would you want, are you asking about benefits of mobility?
Anthony Miller
Yes. On the topic of mobility exercises: >Are they necessary? >What are their benefits? >How often should they be done? >What are the GOAT but little known mobility exercises (personal opinion ok)?
Nathan Kelly
>Are they necessary? Is working out necessary? >What are their benefits? Helps with mobility >How often should they be done? As often as you work out >What are the GOAT but little known mobility exercises (personal opinion ok)? Depends on the joints you want mobility in
Andrew Martinez
Good god, you're the worst.
Let it be known that I still want answered by someone isn't a shit.
John Ross
Don't bother. It looks like a clusterfuck of nonsense to the average person.
There are litterally dozens of BETTER and easier to get into bodyweight/calisthenics plans out there. Don't get hung up on the memey one that is being pushed heavily in this thread.
Okay?
Jordan Robinson
Ignore the foundation shill >Are they necessary? Not really but its highly advisable especially if you want to squat or handstand with good form >What are their benefits? Better posture, certain exercises that require mobility can be done, no tightness >How often should they be done? 3-5 times a week >What are the GOAT but little known mobility exercises (personal opinion ok)? No clue. I just work on splits and shoulder dislocations
Caleb Powell
Okay, bro, post the superior routines and I'll add them to OP
Now you know how I feel, bub. You know you can google that shit, right?
Daniel Sanchez
My advice would be to take or yoga class or something and see where you are lacking mobility. Can you do fixed firm pose? Are you hip flexors tight? Can you do a full squat? Find out whats tight and work on it to improve mobility.
Caleb Barnes
Yeah. I've already working on my own calisthenic routine and I just want to know, from someone who actually knows what their talking about (and isn't just farming (you)'s in the most cancerous way possible) the why/where/how of mobility exercises. The chart doesn't even have anything to do with my questions.
Thanks so much user. God bless. Any particular source you'd recommend for getting started on splits and shoulder dislcations as you do them?
Every time I come to this thread you give bullshit answers, replying to every single person. It would be better if you just said "I don't know." Because that's the truth. It would be even better if you just never responded when you on't have anything productive to add. Honestly seriously want you to go to hell. You are a terrible human being. The best thing you do in these threads is start the OP.
Benjamin Mitchell
41149346 come into thread to troll and shitpost and get mad at people with actual advice
Robert Gomez
For shoulder dislocations i just go from wide to close without snapping my shoulder. Also look into the YTWL mobility exercises. For splits i just do what they made us do in taekwondo. Ill stretch the hamstrings and hips. Do some front splits, go onto side splits while sitting down and stretch there and after that go onto actual side splits. But if you just want to have basic mobility side spliys is not necessary.
Connor Edwards
hi
Carter Sanchez
>Any particular source you'd recommend
A while ago an user came and shared this for stretching. magnet:?xt=urn:btih:4BCCD448B44C4B8233A2E9BD7388246306C47B3D&dn=Middle%20Split magnet:?xt=urn:btih:48E4BFE7D564ABB65DF2D4408EDC2A271F860D77&dn=Bridge magnet:?xt=urn:btih:D69E1D9C667B31244307E6E4FDD9E487EEC3AF48&dn=Front%20Split magnet:?xt=urn:btih:07C5D57728C3D73B0C982063330C49729E9AF1E6&dn=Shoulder These torrents include a pdf and some videos. You might want to download only the pdf from here ufile.io/5mkt9 , take a look at it, and then decide whether you want to download any of the magnets. The good thing about this mobility routine is Easier to follow than Foundation Gives you an idea of how mobility training should look like The bad thing is It;s incomplete, it lacks Pike, Shoulder Extension and Pancake. That user recommended Kit Laughlin, a guy on youtube, who has books on gen.lib.rus.ec/ . Laughlin is one of the best stretching coaches. That user said about Laughlin
> He's good, but he isn't organized. He'll give you all the information you need, but you'll have to build your routine from it.
That's why >Gives you an idea of how mobility training should look like is important
To be honest I haven't started this program, yet. I wanted to complete this program, getting the missing pieces from Laughlin and then I would start doing it maybe twice a week. I always waste a lot of time on Veeky Forums. Maybe this weekend I'll complete the program and get it started.. hopefully.
Joseph Adams
Very interesting question. Needs more answers. Bump
Liam Perez
Alternatively if you aren't a poor fag you could buy either Laughlin's or GB's stretching routine and not bother with having to build a routine on your own. Anyway these are the only stretching routines I know of. There might be others out there.
Nicholas Green
What are your current 'lifts/exercises' in calisthenics?
Is foundation really bad? I know it's shilled here and I also struggled with comprehension in the beginning, but I am used to it now and it's easy for me to follow it after doing it for 3 months already.
Jeremiah Mitchell
I don't have a bench to bench on.
Just to be clear, those routines are on GymnasticBodies, the same website that sells Foundation. I think I should add the magnets to OP.
Foundation isn't bad, there are some elements that are suboptimal. As for comments, it's just some autist shitposting, never replies with counter arguments, like calls routine bad, but doesn't contribute with suggestions for other routines.
Jayden Sanders
should I do bodyweight exercises on my rest days?
Brandon Ward
can i get strong and fit bouldering ? additionally i try to learn handstand in free time
Benjamin Fisher
I've never been in a gym or in one's vicinity. I don't even know what a bench is.
Justin Howard
Nice. Really couldn't ask for me all things considered.
