What are some prerequisites for iron cross training?
Jaxon Williams
>strong back lever >strong muscle ups & dips >strong very stable front support position >straight arm ring flies with ease Be very careful when training for the iron cross. Go very slowly and don't progress too fast as it's very easy to injure yourself.
Cooper Lee
...
Ryder Robinson
Are bodyweight one leg deadlifts meme-tier?
Jackson Torres
what the fuck is that? never heard of bodyweight deadlifts
Jonathan Smith
Apparently this juicy gentleman was once spotted doing handstand pushups for about 15 reps with a weighted vest. Can anyone confirm this rumour?
don't reply to that fucking b8 senpai, it's not about BW it's about that meme faggot
Nicholas Ross
yeah I know but it's a good way to bump the thread with relevant stuff
Logan Kelly
Alright then, senpai
Connor Hill
Only ever do bodyweight, been doing for years, my weight has only changed half a stone since I started, although I had a 3 month period I lost two stone. I'm now 12 stone, 5'9and I need some leg exercises since all I have for weight is a few free weights up to 10kg and a bag of scrap metal I stole, roughly weighing 45kg. I wanna get fit and lean like a wild animal.
Jonathan Gomez
If you want to gain weight than you have to make sure you're in a caloric surplus while also doing enough volume to make your muscles grow.
Bulgarian splits squats Pistol squats Glute ham raises Sissy squats Calf raises Plymetrics Uphill sprints
Are some good leg exercises you can do.
Ian Russell
God fucking damn it. This guy is so insanely juicy. He's apparently 27. Can I make it in 3/4 years?
Connor Moore
who dat?
Lincoln Gray
He trains high level gymnastics from a young age with good genetics, diet, training, coaching and you want to get the same results in under 5 years?
Jaxon Cooper
>stone what the fuck is wrong with you, americunts
Elijah Ortiz
thank you fitnessfaqs
Henry Rodriguez
Stone is brit-speak, lad
Thomas Thomas
It's British measurement you penis.
We're generally in between metric and imperial, using mph in cars and miles on road signs, yet Celsius and starting to use kilograms and cm for height. Cm makes no sense to me.
Jayden Kelly
>5'7" >good genetics
Benjamin James
>height is the only thing that determines good genetics I wasn't talking about his height when I said good genetics. The dude has good insertions and can compete at a world class level. He got a silver and bronze at the world championship.
Hudson Walker
I think he was >implying that due to his height he looks good
Jose White
Genetics is a meme.
Daniel Stewart
Yeah that's why there are 6ft+ gymnasts placing at the Olympics? because their genetics don't affect how well they'd perform at all
There are quite a few studies that prove genetics play a roll in predisposition to athleticism.
Jordan Perry
Doesn't mean I can't get juicy as a mother fucked in five years biotch.
Caleb Baker
Is a human flag suppoused to be hard on the elbows tendons? My elbows tendons feel sore today after using them to support my weight.
Aaron Hughes
Where can I see and contrast a collection of calisthenic bods? I want to know what I'm in for. Especially as a pull up junkie that hates working chest.
Hunter Barnes
I understand that I have to train a movement to do it but is it possible to become strong enough for back/front lever through a different means like weights or is that just longer/less effective?
I'd really like to start doing front/back lever whilst still doing WL.
Nathan Myers
just google for male gymnasts, they rarely have big chests
Carson Turner
>You'll look like an Olympic gymnast from calisthenics
You forgot the state sponsored roid programmes too.
Luis Roberts
My mistake. I meant "normal" people. No gymnasts and no roids. I'm never touching a ring in my life.
Jaxson Ward
You will have muscles but you may not hold it for long, it's a holding exercise.
For front lever: >lay on back >barbell >hands straight up above your head >hands in line with your back >bring the weight above your head >straight arms
back lever >standing up >barbell in hands >bring barbell from hips to the front of you >straight arms
in theory should be something like that, but I don't know how bad it will be for your shoulders
well, you can never 'know' if someone has roided and shit picture is with rings as those are most popular in olympics, makes good photos too
if you look at olympic gymnasts, thats pretty much 'peak' for bodyweight, so don't expect to be any bigger than them, unless you do the smart thing and supplement BW with weight accesories
Brody Adams
You can certainly mix the two. Start adding in a few sets of front/back lever in your workouts. There are exercises you can do that will certainly help obtain them though the best way to get good at something is by training it directly.
>Front Lever accessories Weight pull-ups Straight arm lat pull downs Dragon flags (good to train if you do abs workouts) Hollow body holds
>Back lever Superman holds Straight arm front delt raise Reverse leg lifts Back extensions
Landon Thompson
Im no gymnast but i have a pretty big chest and arms familia. That said i do a lot of pressing movements with bodyweight. Unless you are willing to do dips say goodbye to a chest without weights.
Colton Rogers
Thanks, I think my abs are definitely a weakness and can feel it all in my lower abs just trying to lift my feet off the floor. I'll start a progression.
Samuel Ross
hi guys, i've been posting here a bit ago about trying training everyday since my squating training is shit anyway and i got tired of it already, so here's my new questions.
i mostly do stuff similar to startingbodyweight, i.e. just bodyweight training with lifting mindset behind it, mostly focusing on muscle development and adding more and more weight. I'm intrested in stuff like handstand and planks and human flags and all that crap.
Should i cut time and energy off my standart workout to work more on skills?
Should i do them in off days?
What /bwg/ thinks of more mobile stuff like tricking and acrobatics? Anyone doing this? I used to love acrobatics back when i wrestled.
I dunno but will back\front levers help me or can someone even make a more or less explanation on why it's important? I've been able to do it for a pretty long time now, but i don't feel like it's even translates into anything.
I also don't know if i should post my routine here or not, do we even have enough people here now?
And the last one is can someone suggest a good stretching video\site\instructions? I lost a lot of leg mobility in last 2 years post-op so i dunno would be nice to do it, but i never streched without a coach and never paid attention at training to stretching anyway.
Liam Hughes
I just follow Foundation, it has mobility for every level
You still need rest days even if you only do BW
Elijah Sullivan
I'm training OAC/OAP by just jumping and doing assisted negatives (holding my wrist and then lower until I'm at elbow).
Is this a good method? Do you find that greasing the groove helps with this kind of stuff?
Also, whey does my body twist when I use my left arm but not right arm?
Luke Rivera
Yeah that's alright. Greasing the groove works really well with OAC. You also want to be doing some form of full ROM so archer/uneven chins/pulls. Also eventually build up to unassisted negatives.
I'd say you most likely have weak stabilisers in your left arm. Are you rights handed/right dominate?
>2016 >still following memendations >expecting results
Sebastian Gray
b-but I'm getting results, senpai?
Jason Martin
Alright then what are some prerequisites for the iron cross?
Christopher Thompson
Bump
Lucas Wright
Is this the general that was going on /asp/ some while ago?
Justin Williams
FAST!
Front lever- Scapular protraction or retraction?
Jordan White
retraction
Levi Clark
>"bodyweight"
Bentley Perry
Well I have massive lats while my middle back is way weaker and protraction makes it way easier, while retraction is causing me deep back pain
Angel Baker
pinched nerve?
Samuel Thompson
>well, you can never 'know' if someone has roided and shit if they are competing at an international level, they have roided. otherwise, someone roided would have been in their place.
Josiah Parker
I don't know... It's really deep and sometimes I cant breath in for few seconds
Daniel Garcia
Breathe in*
Gavin Myers
Has anybody here ever had an experience where your right/left bicep feels like its taking the whole load during a pull up? Whenever i preform a pull up, the upper part of my right bicep, right below my deltoid, becomes very tight and activated like its about to pop. Its not painful or inflamed or even red, but whenever i do pull ups/chin ups and sometimes push with my hands rotated to where my thumbs point foward, it over activates.
Nathaniel Kelly
pull from the back
Hunter Watson
Can v-handle pulldowns help me progress with pullups? I currently can only do 3 pushups and 5-6 chinups, but I feel like I'm not doing much progress just doing those, I'm too weak.
Dominic Flores
That's pretty natural, almost every human is right side dominate due to a number of factors we can get into later. You'll just have to compensate. >on 3/5 set pullups >start feel my right side tugging harder than my left >just stop set all together and take a quick break/stretch a bit >come back and focus on keeping that left arm working
Josiah Miller
routine?
Anthony King
i don't know guys, should i bother doing back bridges as a replacement for deadlift? i can already hold it for more than a minute
Angel Ross
Dyel
Leo Turner
Who here hates wall handstand pushups? I do them for shoulder gains but I loathe them at the same time
Ryder Foster
these guys
Gavin Wilson
how long have you been at it?
Jonathan Rodriguez
I got 3 muscle ups in a row today.
Just wanted to tell someone because none of my friends or family give a fuck.
Kevin Ward
I've done the pulldowns for the last 3 workouts started doing chinups (basically SS) since the beginning of July I'm not fat, recovering skelly, but my upper body is smaller compared to my legs and hips
Jacob Flores
Any routines to get down handstands? I'm fairly good at bodyweight, I can do high intensity sets of pull ups, dips, etc. I can do front and back levers. But I can't get down handstands. Is there any way to progress into them with handstand push ups or something?
Ayden Allen
handstands are a skill, they' have nothing to do with strength you have to learn to balance by doing it agaib and again practice makes perfect
Jack Perez
Crunches are apparently a meme and I fucking hate planks, what other core workouts can I do without a pull-up bar?
David Bailey
Good job bro, keep on making gains.
Charles Parker
Post your routines?
Ethan Reed
Oh, thanks. Kinda makes me sad, but I guess I'll have to suck it up and try.
Gabriel Johnson
L-sits, lizard walks, dragon flags, a wannabe V-sit (where you don't stand on your hands, but just hold a V position while on your butt). A lot of ground-based movements work abs.
Dylan Reyes
Bravo, user. I'm getting there.
Eli Russell
is the ab wheel a meme? tried it once and I almost died
Xavier Parker
It's not, although it should be named "core wheel", because good God almighty, it destroys core.
Gavin Bennett
as someone who hasnt done abs in a while, expect from dquats and diddies, can I start with that or should I begin with something more like planks, dragon flags etc?
Jason Hernandez
I dont really know at this point. I just workout.
Dylan Kelly
You can start with whatever you want familia.
Ryder Ward
Try doing a lalanne push up first. If you can do one, then go for the ab wheel. If you can't, don't even think about the ab wheel, and stick to L-sits, dragon flags and lalanne push ups. However, you can try doing your maximum extension on the ab wheel for reps if you really want to, and just work your way into a full extension from there. But it will be far more frustrating than doing all the fancy stuff.
Nolan Russell
I've have a similar issue .Right after a set of pull ups i felt a quick, pain down my right arms brachioradialis and now it seems the load of my body is going towards my right biceps, even with good form, during pull ups/chin ups. I'm afraid it could lead to a bicep tear or damage
Isaac Gomez
/bwg/-bitch weight general lmoa
Charles Ross
depression and retraction
Adam raw does a lot of calisthenics and there's nothing wrong with doing weight training as well. Even gymnasts lift weights
Back bridges are good for mobility and strength. You should just be trying to hold it. You should actively being trying to push through your hands and feet as hard as you can. While deadlifts are for absolute strength. You can do both.
if i only do >dips >bw squats >HSPU >regular pushup progressions >pullups
would i be fucking myself over at all? i THINK that covers everything. maybe l sits for abs
Dylan Gonzalez
Eventually they will be easy and you will have to do other things. You should ne fine for now though.
Oliver Diaz
>other things
what should i do after those become easy?
Kayden Jackson
>dips Either weighted or acher dips >pull ups 1 arm pull up progressions >squats Pistol/shrimp squats >hspu Im assumimg you use a wall for this. If you do then a free handstand push up and variations. You get the gist.