More sets? More reps? I do more lifting so forgive the ignorance.
Carson Russell
How many bw pullups and weighted pullups can you do?
Connor Fisher
Do holds of a progression @50% Say you can hold a tuck front lever for 12 seconds Do 10-20 sets of 6 second holds (1-2 mins total)
Do front lever progression negatives. Hold yourself upside down and lower yourself to a dead hang through a front lever position. Make sure it's a controlled throughout the entire movement
Scapula depression & retraction holds
You either add more sets/reps or make the exercise harder. You can do this by adding weight or changing the leverages.
Take the push up >3 sets of 3 reps Add more sets/reps >5 sets of 10 reps Add weight to your back or change the leverage >5 sets of 10 reps +10kgs >5x10 diamond pushups or decline (feet raised) push ups >Move to handstand push ups or planche push ups
Christopher Anderson
Gimme tips for V-sits. Im already really flexible and can L-sit for a while but I just feel too weak to get my legs up
Joshua Price
How to stretch after plank and handstand exercises?
How many of you can do a one arm chin up or a planche?
Curious if anyone in these is where I'm at.
Robert Nguyen
Im not even close to either
Zachary Ward
Probably not.
I can do one arm negatives over 3-5 seconds Advanced tuck planche for 8-10 seconds
Justin Mitchell
That's decently close.
Do high reps of negatives. They don't have to be slow. Just controlled. Counter weights and pulleys work best for both. Much quicker progress
William Smith
>tfw doing inverted rows on the dining room table and your sweat makes gripping hard
Also, can someone please explain to me how the fuck bodyweight good mornings are even an exercise? If I had weight on it might feel like I was doing something but otherwise it just feels retarded.
Kayden Jenkins
I can one arm chin up (palms facing) but not one arm pull up (palms away). I hate one arm chins so I only learned them through training one arm pulls. I currently do 3 sets of 2-3 cluster reps of 10 second negatives.
Planche I just hit advanced hold. I'll probably be there forever because I hit those legs hard at the gym and they are heavy and hard to hold up.
Wyatt Powell
>bodyweight good mornings Is this a meme?
Colton Gray
Post body/routine?
Liam Thompson
It's a thing in YAYOG.
Pic related is another meme exercise in YAYOG.
Jack Walker
Nice.
I'm working on getting three solid reps for the PAC (I do a mix between chin and pill grip. Think like the bar goes directly over my pulling should and the palm faces my head)
For planche I want to be able to walk and jump with my arms like Pivetmadkilla
I do a combination of slow controlled negatives and high rep uneven pull ups (having the rings at different heights) and making one ring lower and lower. I'm taking things slow since I'm in no rush and don't want to risk injury.
I've changed up my routines many times. I use to only do bodyweight (top line) and then I started lifting as well (bottom row) My routines are centred around my goals which change. Basically I do PPL 6 days a week. Low reps of my hardest progressions followed by high reps of easier progressions.
Samuel Cruz
Should I take my whey shakes on my rest day?
Jack Foster
Foundation progression template for movement with reps, when you achieve mastery you make the exercise more difficult
bumperinoryo
which plank? doing elbow planks and Foundation says you need to do Tables inbetween sets (has different mobility for different steps, elbow plank is lvl 2 in planche progression) for handstands, not sure if OP has it included, but there is a Handstand One PDF (was with old Foundation torrent)
I'm on level 2 for Planche, actual planche is ugh lvl 7 I think, don't have pull up bar so I do bent over rows instead
maybe increase speed for good mornings? the only way to intesify the exercise
what's a whey shake? is that for forearms?
Eli Williams
>what's a whey shake? Protein shake
Liam Thompson
is that a fancy way to say 'masturbation'?
Jeremiah Reyes
Hey guys,
I've lifted weights for years but I feel that whenever I try to do any sort of bodyweight exercise, I'm not nearly as strong. I'd like to begin switching to a more calisthenics based routine, while still potentially lifting weights a couple times a week.
All the info here is good; however, my only question is what kind of diet would one benefit the most from while doing calisthenics? Do you need to eat more/less than your average bodybuilding/strength athlete? What about cardio?
Samuel Sanders
Diet is the same. Resistance is resistance, your body doesn't know the difference.
Bulk, eat more. Cut, eat less.
Just know that it is a lot easier to target certain muscles and progressively overload easier with weights so you can gain muscle easier. You won't be able to bulk as aggressively without putting on an excess amount of fat.
Hunter Johnson
Nothing different about diet for BW training, for BW the most important thing you need is stronger tendons and connective tissue, which takes a good amount of time to get.
Easton Wright
Thanks.
I would assume there really isn't a need to bulk heavily anyway though because gaining more fat would be a detriment to the amount of reps/time you could achieve on different exercises.
Thomas Thompson
Tbh familia there is no need to bulk heavily while lifting weights either.
Camden Ross
How hard it is to do a human flag senpaitachi?
Ayden Diaz
try it
Jose Thompson
I can do it if i focus really hard but i feel strain on my elbows. Its a very upperbody dominant move so if you have small legs and a big upper body its a bit easier. Im a Trex so its hard as fuck.
Josiah Reyes
The only reason to bulk is to reach your desired weight, senpai Maintaining my 200lbs for over a year now, BF dropping slowly
Cooper Thompson
ya'll have overdeveloped shoulders and lacking everything else. go to the gym stop being autistic
Henry Myers
>you have underdeveloped everything. Go workout stop being autistic and shitpost bating Thanks for the bump
Nicholas Cox
what I have to do the same exercise for 12 weeks before I can move to something more difficult?
Gabriel Rogers
I do upper body routines 3 times a week. It's mostly the same lifts but in different orders. I add pushups about 5 weeks ago, and have a sand bag weight vest now too. Both of my incline and flat barbell and dumbbell lifts have skyrocketed since I added sets of pushups.
Nathaniel Sanchez
I wish i had overdeveloped shoulders. My shoulders and handstand are my weakest point.
Also whats with these posts? First it was overdeveloped lats now shoulders.
Jordan Rivera
My bench went from 185 to 225 just by doing a lot of dips and variations. Also front squat went from 185 to 205×3(i havent front squatted for a while so not sure) and my back squat went from 245 to 265. Point is calisthenics has huge carry over to weight training.
Xavier Collins
I'm starting Gymnastics next semester at University. Despite the stigma around it being more of a women's sport in the eyes of other students I just know its gonna improve my strength, fitness, flexibility etc so it's well worth it.
Benjamin Cook
you can test for mastery any time you want, senpai
free bumpu desu~~~
they are called 'free bumps' senpai
nice, good luck
Liam White
Good job familia. There wont be any negativity around you when you look jacked as fuck. Im gonna see if my community college has any interesting fitness or martial arts clubs and join. Theres shit like boxing and wrestling in my brother's uni i just hope my community college has something similar. If not im just joining track and field.
Cameron Martinez
what were you doing for lower body?
Xavier Cooper
Pistol squats(weighted for a short period of time) Glute and ham raise Some plyometrics
Landon Lewis
could you post what were you usually doing for upper body?
Angel Scott
Usually started with parallel bar dips or ring dips then did some variations like bulgarian dips(ring dips but more difficult) single bar dips and reverse grip single bar dips(most underrated dip variation). Id do different variations each day so its not like id do this daily. For vertical pushing i just did assisted handstand push ups. I dont wanna get into pulling or isometrics because this post will take forever.
Liam Young
>>add weight >>bodyweight
Jayden Jones
Who cares? If it helps me make progress then i guess i do weight training now.
Aaron Baker
He was asking how you could progress and I answered him, you either change the leverage or you can add weight. I've always advised a combination of bodyweight and free weights as the best approach to strength.
Joseph Anderson
your autism is showing
Cooper Foster
What do you need famalam Ask a gymnast anything, on my third lunch break.
Brandon Hill
How does it feel a DYEL non lifter
Joshua Jones
Thabks senpai are you a SS victim?
Jordan Butler
thanks, I was going to join the athletics but I figured I run a lot anyway. Thought i'd learn how to train in gymnastics as I don't know where to start :) I did TKD last year but the particular class moved too slowly for me but if you get a good class i'm sure it's a lot of fun.
Jackson Bailey
I take it you're male? Was there any stigma around it? I'm joining my University club and I think I'll be one of the only males.
Austin Sanchez
did you smash any gymnast yet
Jacob Rodriguez
Hey guys, what's some good exercises for glutes and ass that you would like to recommend?
Daniel Bailey
Glute ham raise Reverse leg lifts Hip thrusts Glute focused squats
Oliver Phillips
Thanks
Tyler Mitchell
What are the best bodyweight exercises for lower back? I can do a tuck planche but cant lift my lower back high enough
Xavier Harris
Do any of you use Isometrics? If you do, what's your favorites?
Mine is superman, and one that I call standing superman. where you stand up straight as high on your toes as possible, stretching your arms up as far as possible while tensing all your muscles.
Blake Wood
15 pull ups
Jordan Jones
I'm thinking mana for my next goal.
Due to procrastination I haven't done a true front lever for more than 5 seconds. (I want it at 30)
What else is there?
Ian Scott
superman holds
isometrics? you mean holding? I do Foundation, it has some
Luis Johnson
Yeah, I guess it's called holds. Isometrics would be more like pressing and pulling something that can't move, right. I didn't consider that it was 2 seperate things until now.
Liam Gray
Aren't superman holds too easy though?
Elijah Gomez
not if you tense hard enough in your whole body.
Austin Sanders
How much time between the first and the second pic?
Colton Sanders
Same concept. Isometric means same length, or something like that. Your muscles are contracted to a certain length and held in that position against a force, be it pressing against an immovable object or holding against gravity like a superman hold.
Carson Diaz
>can do a dozen one handed pushups >can barely do three good form pullups i'm starting to think there's something wrong with me
Grayson Cook
they don't rely on the same muscles you tard
Eli Smith
of course not, but i've been training both since i started; made pretty good progress on pushups, but awful progress on pullups. that's what i meant.
Joshua Sanchez
>since i started how long ago was than and what's your routine
Eli Barnes
one arm push ups are easy
Carter Russell
Great, that was what I thought.
Liam Fisher
How do glute ham raise w/o machine
Adrian Howard
Ill make a video of what i do right now
Cameron Lewis
Dont feel like uploading but this pic should do the job.
Brody Johnson
how hard do u push yourself off the ground
Daniel Watson
Enough to get to about 40° then my hamstrings do all the work.
Andrew Wood
Im not lucky enough to have stairs like that but hopefully that'll give me some ideas, thanks
Landon Rodriguez
Just gotta get creative m80
Kayden Peterson
Alright guys, tell me about crunches.
What I've heard is that they're a sub-par core workout overrated by normies for 30 day ab challenges, and it fucks up your back
but scooby did them in his most recent vid and I trust that guy and I feel conflicted
should I do crunches?
Jayden Hall
If you want. They certainly wont hurt. But there are other ab exercises that are far more effective like leg raises. Hating crunches became a trend when some fitness gurus started to try to stand out by defying whats the norm.
Logan Richardson
ayy I always liked leg raises more than crunches anyway
thanks user
Justin Lewis
i love leg raises but i heard they make your hip flexors tight as hell
remember to stretch!
Joseph Morris
>Lying leg raises >Hollow body holds >L-sits >Dip bars/Ring support knee/leg raises >Hanging leg raises >Dragon flags
Brayden Jackson
DYEL general lmoa
Jack Rogers
Ive heard that you should not do more Than 5 minutes of abs exercises is this bro science also what are the best abs routine will weightened crunches fuck my back up
Austin Phillips
what are some good leg exercises? i already do one legged squats, leg raises, and calf raises, but i want to hit more parts of my legs
Jaxson Rogers
I would glute and ham raise+plyometrics Broscience. I dont know why there would be a time limit for abs. Yeah you can do crunches all you want but as its been said here before there are more effective core exercises but the choice is yours.
Brayden Long
what are good bodyweight exercises for back?
Luis Martin
Upper or lower back? For upper its pretty much any vertical pulling For lower all i can think of are reverse hyperextemsions and superman holds. There might be more.
Camden Brown
Guys I fuvked up my chest doing push-ups (tore muscle basically from tendon, I have a gap in one of my pecs near the shoulder the muscle attaches too). Anyone ever had an injury like this? It hurts more obviously whenever I do push up, chest exercises now on my right side: can I ever recover fully? Pull-ups use to be super easy now they feel like a chore
Alexander Myers
Mean push ups
Evan Adams
I would see a doc
Tyler Bell
Here's what it looks like right now. I saw a guy and he told me that if I got surgery it would be purely cosmetic . Like I could never actually get the muscle back. It doesn't hurt or anything just obviously feels like I'm not getting as much push out of my right pec. I try and go down more close grip triangle push up style to get triceps more involved.
Leo Miller
Do back bridges build muscle or just flexibility? Def see a doc bro