The Naked Warrior - www.pdfarchive.info/pdf/T/Ts/Tsatsouline_Pavel_-_The_naked_warrior.pdf You Are Your Own Gym - www.pdfarchive.info/pdf/L/La/Lauren_Mark_-_You_are_your_own_gym.pdf Overcoming Gravity Coach Sommers Mastering GST Series
Core Strength (First 4 should be held for 3-5 sets for 60s each with little rest (1-2 min) between sets. 30s sets are fine for L-sits and pseudo-planche leans). The rational for the short rest period is that these are basic positions that you should be very comfortable in.
- Plank Variations (Forearm/Straight-Arm/Pseudo-planche Leans) - Hollow Body Hold - Arch Body Hold (don’t do this if you have low back issues) - L-Sits - Dragon Flags - Front/Back/Side Levers Progressions
>Safest Static Hold Progression Steady State Cycles: www.antranik.org/how-to-implement-a-steady-state-training-cycle
How the fuck did I manage to mess up the title of all things
Jayden Morgan
Hey there! New guy here, just started getting into bwf. Thanks for posting this thread. I'd like to start a bw routine next week. Have any tips?
Eli Torres
is doing just one press, one pull, one legs and one core exercise enough for gains? currently doing chinups, learning freestanding handstand, doing a lot of jumping over shit for legs and hanging windshield wipers for core.
Start off with that. Feel free to modify it as you see fit.
David Flores
In lifting, maybe. But not with bodyweight, unless you're a beginner. I'd recommend something like this
>Pullup progressions >Pushup progressions >Row/lever progressions >One arm chin progressions or normal chins >Dip progressions >Handstand progressions All of that at least twice a week. Pistol's, hill sprints and jumps are pretty much all you can do for legs.
Noah Ross
Op here. Investing in a pair of gymnast rings will be worth it. Ring dips, pullups, pushups, static holds etc are all great.
Camden Baker
Bump. Don't let this thread die lads.
Elijah Watson
Bump. This is the best example of an achievable claithenics body. He posts pretty frequently on this board and hopefully he'll get in this thread.
Julian Peterson
Antranik recommends a PPL routine. Every other routine I've seen does full body every session. What is best? Cuase Antranik seems to know his shit.
Oliver White
Personally I prefer and recommend PPL and do it 6 times a week. Full body is best for beginners or people short on time because when you're at an advanced level the exercises can be extremely energy sapping and could impact the rest of your workout.
Nicholas Brown
You should put darebee.com on to the website list, it's not exclusively body weight, but most of the exercises don't involve any equipment.
Adrian Morales
I just don't have anywhere to hang them on desu
Colton Butler
If you have a pullup bar then hang them from that and you can still do dips. If not a tree branch is an option.
Carter Bell
Please keep this general going, it's a really good idea.
Nathaniel Martin
People need to actually post here if I am to keep it going.
Easton Bennett
I'm not sure where to do vertical rows.
I tried using a door, but my doorknobs can't handle it. I nearly broke them off.
Julian Brown
Two chairs, broom handle or sturdy stick.
Alexander Smith
>tfw assisted wide grip pull ups with 10kg (I'm 70kg) 3x10, no assist can only do sets of 5 >do dips with 1 pl8 3x10 Why is pull up so hard brehs
Charles Baker
I want to work on dips, pushup, and handstand pushup progression. That's 3 pushing movements, whats a third pull I can do, if I'm already doing pullups and rows? Would it be bad to just repeat pullups?
Hunter Hernandez
Do them more frequently.
Just add in some extra row or pullup variations
Logan Martinez
What does /bwg/ think of this?
Brandon Sanders
I do PPL where I hit push and legs on the same day, M/W/F, pull and run on T/TH, I would switch them around but man I prefer dips.
Christopher Cooper
Just add in a set or two of pullups at the end of one of your push days.
Carson Sanders
>darebee.com No. They just got milions of meme routines, but put in a nice graphical forms, so normies think it's legit.
Jason Rogers
How long does it take to learn a handstand? Currently I'm on diamond pike pushups 3x7 trying to progress to handstand pushups, but I never did a handstand in my life and I suppose I have to start practicing some time in advance.
Anthony Cruz
Nice. I've missed this general.
PPL is better if you want to focus on being good at doing high reps, high sets of the few major exercises. But full body workouts are fun and doing them with other people is a great way to pass time. It's a different type of workout as well, so mixing it up to give your body a shock therapy is a good way for enhancing your endurance.
Brody Clark
The push up and plank progressions seem pretty weird and unnecessary. The rest is cool, although throwing windshield wipers into a leg raise progression seems out of place as well.
Ayden Rivera
R8 my body.
I only do bodyweight exercises.
Samuel Hughes
I think about 2-3 weeks maybe a month. I went from zero to be able to stand for like 30 sec or make couple of steps with my hands. I'm not sure thou, it was around 10 years ago. Good way of practising handstand is agaisnt the wall. That way you can just gently push yourself from the wall to the hansdstand and holding it instead of constantly jumping from the ground and worrying about going overboard and falling flat on your back.
Kevin Gray
Is it me or are bodyweight people usually natty? pic related, this dude is one of the people I can trust are 100% natty.
Hudson Jenkins
>people usually natty? My guess is yes, because they train for another reason. You don't to bodyweight for asthetics, gym works better. Same for strengh. You do it for mobility and that is rather hard to improve with steroids.
Jason Cook
I think I remember this guy. He goes by fedoraboi on instagram.
James Martinez
Calisthenics makes you incredibly strong though.
Jack Wood
But they are limited to the weight of your body, especially if we're talking about legs. If your goal is strenght and/or looks, wightlifting is better choice. Progression is easier and there's no upper limit on strenght.
Josiah Perry
Hello yes thats me
Colton Allen
I agree. He was always more health focused more than anything. He barely even trains now and he stopped putting up videos.
Nathaniel Edwards
Fuck yea bro. How long you been training?
Jack Peterson
A bit over 2 years but i did sports and stuff since i was 11.
Nathaniel Cruz
I'm about a year in and was planning on starting to learn a planche and handstand but I fucked up my wrist and may have to get a cast on. Feels bad.
Jaxson Cooper
5.5/10
Jose Rogers
Start training them as soon as you can. I didnt want to bother when i first started training and i just started handstand training now. My handstand is at a beginner level despite me being advanced in exercises like dips. I was a but intimidated by planche at first as well and started late at a beginner level.
Lucas Ortiz
any harsh downsides to skipping rows? actually, are there any downsides to doing only
pullups pushup progressions HSPU progressions and L sit
because fuck everything else
Jose Reed
Planche is gonna be a journey. I play some contact sports and it's not unusual that I could hurt my wrist so that could set me back a bit. Being able to rep out handstand and planche pushups is an amazing feet of strength imo and I will gladly put in the work for it.
Cameron Rogers
Please do rows man. Your shoulders will end up internally rotated as all hell. Add in dips to that list as pushups alone are not enough for chest.
Isaac Thomas
is the pull up bar in his garage a diy?
Austin Hill
No idea mang.
Wyatt Russell
I have been skipping rows for months lol Im gonna start doing them once i get a 1 arm chin up Planche push ups are easier than you think. You dont really need a static full planche to do them
Camden Cruz
>Your shoulders will end up internally rotated as all hell
oh fuck i think this is happening to me already how do you even do rows without weights? can i do them off my pullup bar?
Jaxson Cox
Yeah you can. If its a big deal buy bands and start doing facepulls and rear delt flies.
Owen Cruz
I always wonder if pic related is natty. I never looked up his stats, so I can't even guess.
Carson Nelson
Ahh dyel general
Hunter Flores
Somethings not adding up here... Not saying I don't believe you but that seems a bit strange
Andrew Parker
To do a planche puah up you have to hold the top position with arms locked out(the hardest part) for a very short time, not even a splut second. Then as you go down that part is fairly easy compared to holding a straight arm planche.
Charles Ortiz
Post your body with a timestamp.
Jacob Moore
Can you educate me more about streching? What are some good routines? How frequent should I strech for optimal results? Any good split progression?
Jackson Green
Look up some stretches. I stretch the body part I just worked out at the end.
Connor Green
even when i was doing SL id skip rows i just REALLY dont like them.
its even more of a pain in the ass to do them off my door pullup bar since its pretty much just doing a front lever
Wyatt White
Google to find a stretch for said muscle. You dont need to do much stretching to see gains. i think something like 1minute on said stretch everyday gave pretty decent range of motion gains. And its not going to happen overnight. stick with it.
Lincoln Anderson
Two chairs plus broomstick my man.
Lincoln Wood
Yeah theyre not the best imo. Ive akways prefered pull ups but its smart to do them. I usually do them on dip bars and all you need is a solid tucked front lever(pretty easy to get) to be able to do them.
Justin Turner
I hate rows with a passion
Joshua Flores
Thanks. I hope there's just more on this subject. There's tons of information on muscle development, people arguing how much sets and reps, etc. However on streching I never saw anything more than "just strech after workout".
Christian Taylor
Gonna invest in rings soon so question, Im using a power tower right now, which isnt very tall, do rings need to hang very far to be effective?
Owen Walker
Not a good idea tbqh Your exercise selection will be limited although you can still do stuff like L-sits, dips and pull ups.
Juan Young
It seems that you like most of the people touching this subject fail to consider this: bodyweight isn't pullup, push up, dips, abs. When pull ups are easy, try muscle ups. Or the one thousands variation. Then there is front levers, korean dips, impossible dips, push ups on thumbs, planche, planche on thumbs, pistol squat. There's no limitation, as long as you're nkt braindead. You don't fight your weight, you fight gravity, it's different.
Dylan Brooks
Thing about setups like this is that they feel incredibly unstable
I guess I'm just a pussy
Julian Garcia
>You don't fight your weight, you fight gravity, it's different. Technically you do weight = mass + gravity, but that's nitpicking. Even with all variations you're still limited to your bodys weight and lever you can make with variation. Planche push up/handstand push up is probably as far as you can go with equivalet of bench press. Plus you can't train quads for shit.
Henry Howard
You gotta make do with what you got my man.
Ayden Edwards
There are a lot of dip variations that will develop your chest more than planche push ups. Also >handstand push up >bench press
Austin Myers
Bump
Carson Foster
He's right.
They're a great accessory though
Henry Bell
>go to friend's house all the time to hang gymnastic rings off his balcony >1st day of Christmas break >spontaneously decide to build my own frame >buy pipes and shit, spend more than a day building >try a couple of muscle ups >wobbly as fuck, feels like it would snap at any second >bought pipe that's way too thin for very tall frame >frame probably wouldn't last a month
I just went back inside and to think long and hard about my life decisions. Hold me, /bwg/.
Adrian Rivera
>ha ha
Kevin Perez
Sorry to gear friendo
Carson Walker
steroids lets any resistance crap rip you up
Jaxson Wood
>gear Meant hear. I am awful at typing with my phone.
Liam White
>damn straight bother
Grayson Jenkins
yeah, even though he's like 21 he has a really hot russian wife and a kid now so he has to work I believe.
Colton Foster
Does this count as bodyweight?
Kayden Rogers
Antranik split routine, i do it almost every day
Isaac Russell
You still need to develop mass, how much time have you been doing bwg? Seems good proportion wise. Maybe more handstand pushups and core?
Asher Howard
Thats dancing, and Veeky Forums never dances you fag
Austin Collins
how do you work the spinal erectors with bw exercises?
Charles Brooks
Nigga y u givin up, just buy some bigger pipes and try again
Parker Torres
He's probably not natty. He seems too shredded for his size. But I'm not completely sure.
Thomas Flores
>can't train quads >what is horse stance
Nolan Long
I just got my hands on a pair of very long and thick wooden planks. I'm going to try and reinforce that shit tomorrow.
Is this any good? I'm in mid-progress with hands leading the pack, crow-stance around 1 min.
Asher Thomas
BW is really shit for spinal erector and posterior chain in globality. But its great for upper body strength
Eli Rivera
arch hold and arch rock(sometimes called superman hold and when holding gets easy you hold the position steady while rocking back and forth). arch-ups as well(reverse hyperextensions as well)
Ab wheel and Planche training also hit the spinal erectors as well.
Caleb Walker
Opie here. Thank you lads for keeping this thread going. Check out Dan Jeong conditioning. Does primarily bodyweight training and is pretty jacked, great tutorials too.
Jace Stewart
this and reverse leg lifts as well which you can do by anchoring your chest somewhere lying face down and lifting your legs either together or straddled to make it easier at first. this guy is a fag
Justin Morris
>this guy is a fag Nice argument there
Michael Lopez
Back levers Press handstands Glut ham raises etc
Adam Jackson
the argument was the former part of the post, this is merely a statement because what he said is simply not true
Isaiah Moore
you can always repurpose the skinny pipes into a pullup bar/dip station and start again with thicker pipe