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
So we do try to revive these threads? Good, looking forward to it.
Ryder Rogers
I have trouble finding a back workout. I have literally nothing to pull up with. I don't have any weights to do rows either. Any advice? My back is seriously lagging behind
Logan Gutierrez
On pistol squats, should I be doing my sets as: LLLRRR, or LRLRLR (L= left leg, R = right leg)?
My left leg is severely weaker than the right, for some reason I can't understand.
Gabriel Green
Just watch your form. As for your set scheme. If you want to complete your sets fast, do LRLRLR, because you don't need to rest inbetween sets
Landon Bennett
Table/doorway rows. But seriously, get a pullup bar or rings.
I do LR rest LR rest LR rest. Keep the reps the same and your leg will catch up. Or you could try doing a few extra reps on the weak leg.
Benjamin Davis
>LRLRLR So dancing Kazachok?
Christian Harris
This is a good explosive knee exercise btw. Would recommend
David Kelly
hnnnnnng dat ass MOMMY!
Elijah Phillips
I think people severely underestimate how hard it is find a place to hang rings from.
my favorite is when people say to just find a tree
>needs to be a tree with perfectly horizontal branches, reasonably close to a road/your house, be strong enough for the branch to support your weight, the tree can't be on private property, etc. etc.
Grayson Anderson
Door way pull up bar. Hang rings from it to do dips and shit. You might have to learn L sit dips for that tho.
Ryder Baker
My biceps are failing before my lats when doing pullups, is there a way to target them more directly without dumbells?
Wyatt Rivera
not that good tbqh. just the perfect example of a girl with genetically zero ass, who then starts squatting
Ryan Watson
close-grip pullups
Juan Kelly
If home put rings on pull up bar, if outside same thing but in park
Josiah Allen
use a smaller ROM with chinups?
Cameron Clark
Close grip chins. Ring or bar curls are fine too.
Julian Lewis
Do supported pistol squat on weaker leg or just do deep step ups
Isaiah Anderson
Bump. Cmon boys don't let this be dead thread
Zachary Taylor
What do you think of this as a starting routine? How would you improve or change it?
IMO hand stand push ups part would be better with simple pushups that you gradually incline.
Nathan Myers
or decline... which one is correct? I meant gradually putting your legs on higher ground.
Jeremiah Gray
youtube.com/user/RedDeltaproject I think this is one of the best bw yt channels, also if i want to increase strenght for OApull should i have perfect form, full ROM, and perform the progressions as slow as possible or should i keep the tension and do them fast as i did when training for the regular pullups, does the grip make any difference?
Anthony Parker
In eldiablo's 666 routine (don't have pic with me but most of you should know it), he recommends 3x12 for hypertrophy and 6x6 for strength. Should I alternate the two and if so in which timeframes, or can I do for example 4-5x8 for best of both worlds?
Samuel Edwards
It's a pretty solid routine. You can get pretty far with it, if you stick to it.
>IMO hand stand push ups part would be better with simple pushups that you gradually incline. That wouldn't make a lot of sense. Pushups only hit your shoulders to some degree, so pike pushups is a better way of getting to handstand pushups more efficiently.
Performing reps slower usually means more control, which should always be your priority, unless you're actively working on explosive strength. Grip does make a difference, since having your hand face you gets the biceps more involved, which in turn makes the pull slightly easier.
Ayden Brooks
I think with unilateral training you should start with your weaker side and then just alternate
Levi Gomez
Do as many as you can with good form on weaker leg, only do as many as you were able to do with the other with the stronger leg in a LRLRLR fashion. If you're not severely crippled it should take a while but will add up and even out over time.
Noah Ward
wondering too. been doing it for a while and while i got dat dere gymnast upper body i would like some added strength too. i personally would just alternate them but i am talking out of my ass here
Lucas Barnes
Is it even possible to make gains from bodyweight exercises?
Adam Perry
Sure, 4x8 is a good middle ground. That's what I used to do as well.
Sure, why wouldn't it be?
Hunter Bailey
Doesn't it take like twice as long to make any noticeable gains when you do calisthenics?
Andrew Scott
Thanks a bunch. Figured it wouldn't be enough because both 3x12 and 6x6 equal 36 reps while 4x8 does not I guess my body does not care about math, only resistance and overcoming it kek
>twice as long Bullshit. Progress is slower but in no way that much if you know what you're doing.
Isaiah James
I can do pushups and pull ups all day and it won't give me any gains that's why I had to start going to the gym
Luke Turner
yes, it makes your knees explode
Luke Lee
Because you're suppose to increase resistance by changing exercise. Do you go to the gym and just increase number of reps instead of adding weight?
Matthew Martin
Adding weight would make it not a bodyweight exercise anymore
Carson Butler
le master trole
Connor Peterson
Actually no, bodyweight exercise is exercise without needing weights and only using your own bodyweight
Nathan Rivera
>le master trole implying you cannot increase resistance without adding weight
Jeremiah Perez
The whole point of bodyweight exercise is so that you don't need to buy weights or pay to go to a gym
Christopher Hernandez
Just stop.
Logan Miller
Stop calling it bodyweight exercise than if it's not actually bodyweight exercise
John Garcia
are you fucking stupid
Dylan Gonzalez
Currently struggling with the last pullup of my last set (3x8). Is this a wait it out thing? It's been my largest plateau. Also just moved from 15 sec L-sit to 20 sec. >We all gone make it boys
Zachary Rogers
Adding weight to an exercise is no longer bodyweight brah
Bentley Gutierrez
All these weightfags.
Working on more muscle up tricks, just got the 360 muscle up this weekend. Anyone here do more tricks, How to safely practice in gyms with no mats?
Pic related clapping muscle ups
Aaron Phillips
>reading comprehension Noone besides you is talking about adding weight, retard
Caleb Ramirez
You can change the leverage
Grayson Butler
Table rows >grab the ledge and row
Ring rows >Buy rings
Chin ups >Doesn't hit horizontal pull sufficiently, IMO, and this is from someone that exclusively trained (and achieved) the one arm chin up for reps.
Lever rows on a pull up bar >Get fuckin good at levers
Chest pull ups >The incline bench of pull motions. Not exactly a vertical or horizontal pull, but in between. Lean back and have the lowest part of your chest that you can manage touch the bar
Landon Scott
Would any of you guys advise against a 300+ person doing /BWG/ stuff? Or should he lose weight first before attempting any of this.
Benjamin Jackson
depends on your bf%
Zachary Wright
is this person a strong 300lb or an obese 300lb person
Joshua Bell
>Legs >no sprints gtfo dyel
Austin Long
obese
Samuel Hughes
Well, you can try body weight exercises, try really basic ones like pushups/situps/rows on easy variations first, but they will probably be quite hard
I'd say start lifting weights mainly and do BW exercises to your ability aswell (as you lose weight they will get easier very quickly)
Lose weight while lifting and doing BW exercises and get down to a weight that is somewhat close to average.
Height?
Connor Kelly
I-Im ready
Aaron Lopez
6'0
Liam James
activating your glutes WHILE doing the 360 muscle up, very nice!
Ethan Gomez
You have a long way ahead of you. Start with weights as BW exercises will be really hard for you in the beginning (still try doing them, will get much easy with every pound you lose)
Good luck and stay committed
Easton Thomas
Aesthetics is one of my main motivations. What's the best calisthenics exercise for glutes? I'm already doing pistol squats, but they really seem to mostly target quads. Will bridges such as he ones in convict conditioning make a noticeable difference to glutes? Cause the book mostly talks about spine benefits.
John Murphy
dont hang yourself bro
Kayden Rivera
Here you go. Everyone starts somewhere. All that matters is that you continue and that you get where you want and need to go.
Chase Green
Running uphill is great for lower body. Has anyone ever been able to do a proper OAHSPU or several close feet OAP with no spine torquing? Because some of Convict Conditioning goals seem stupid imo.
Sebastian Baker
I used to do close legged one arm pushups I got out of practice and now I'm working back up to that.
The one arm handstand pushup? That's tougher. The guy from beast skills, the guy in the photos, can SORT OF do it but he's not there yet.
Christian Stewart
even the pics in the book are staged ffs
Julian Edwards
One arm handstand is something to work towards not a goal that can be accomplished by everyone. Kind of like the mythical three minute mile or half ton deadlift.
Hunter Cruz
Don't follow Convict Conditioning, it's absolute garbage, even for beginners. Do the routine in
Jordan Bell
It is far easier than what you make it out to be.
Someone with skinny legs can quite comfortably do it.
Saying this as a bboy
Jaxon Barnes
I just said it's not for everyone and is more of a goal to work towards. Not every man can run a 3 minute mile and not every man can deadlift 1k and not every man is going to look like the cover of a chicks masturbation periodical.
Xavier Ramirez
I can do OAPush with feet together but my hand is not that centered and i torque a bit, but the way they do them seems impossible youtube.com/watch?v=T9Y4o_BqC0A Here Eddie deadlifts 500kg, if something isn't possible imo paul wade shouldn't have included them Increasing 1 rep like they recommend in SS when advanced is the really boring compared to going to failure imo. I've never seen anyone do a OAHSPU with proper form, not even on youtube.
Asher Adams
Squatting, deadlifts, benching or overhead pressing isn't something everyone can do. Yet we hear SKWAT OR UR A PUSSY in every fucking thread.
It's something to work towards. Just because it seems like it's nigh impossible or is even undoable doesn't mean that it can't be worked towards.
Also, SS isn't the first fucking program on the planet to suggest adding another fucking rep. Stop looking for excuses to namedrop that fucking program or shill powerlifting in the bodyweight thread.
Logan Wright
Nah you didn't get what i meant, i personally don't like nor enjoy the way of progression that SS recommends thats all, which doesn't mean it's not effective, also i've never lifted weights in my life so don't see how i'd be "shilling" powerlifting. youtube.com/watch?v=kqGBu7cCIwA
Connor Baker
...
Hunter Hill
been doing body weight for like 2 years solid, 3 1/2 years overall. I still cant do muscle ups, but I can bench my bodyweight for six (12stone/77kg) where am i going wrong?
I've never had the head space to do em, I can do pullups to my breast bone easy enough, one arm pressups etc. are piss. Still cant do one arm pullups.
Parker Collins
>Increasing 1 rep like they recommend in SS when advanced is the really boring compared to going to failure imo. What does that have to do with my post about CC?
Andrew King
Are you a manlet?
Because if you are not, that is normal.
Liam Sanders
Whats the best progression to go from never attempting a handstand, to a freestanding handstand, to hspu
Im already doing a pike pushup progression but im not sure whats the easiest way to get into handstands
Austin Allen
Look up convict conditioning, building the gymnastic body, you are your own gym, and go look on youtube for progressions.
It's really about slowly building strength, balance and joint integrity.
Levi Wood
I'm 5'9. My arms are like 72inches tho, so pretty long but not long for some one over 6ft
Owen Reed
For upper im doing pullups, chins, rows, pushups, and dips.
Should i be doing chest dips or tricep dips for the best balance
Hudson Nelson
To be honest, it doesn't make much of a difference.
Aiden Ross
don't fucking die on me you beautifull bastard
>use this next time for OP
Gabriel King
Myself I prefer the Foundation progression path
This is only for 15 rep mastery, there is one for 10rep mastery as well
Jordan Jenkins
what are your progression templates? I was struggling transitioning from 12 to 15reps, just started resting for longer (5min rests now) and I managed to finish mastery.
Adam Gray
fucking gooks baka
Jaxson Richardson
if I got my mom who is over 50 with arthritis (joints ache all the time) to do bodyweight, so can you (she is also slightly overweight)
Foundation one has progress for absolutely shit tiers of strength
Caleb Jenkins
can you do planche? I would imagine it's good for glutes, or do the superman variation without raising your torso from ground, just legs
William Evans
if you want to do a muscle up. you need to be able to do front lever, I believe
there's an entire book 'Handstand One' I believe, there's like 7 levels of progression
y-you do increase intensity, don't you?
Xavier Price
>Foundation one What's that?
Leo Brown
i'm starting scooby's pull up routine, and i'm unsure about "packing my shoulders" for dead hangs, any tips? is it just contracting the lats? or what IS it exactly?
Christian Richardson
pull scapula down and back so retract and depress
James Reed
>if you want to do a muscle up. you need to be able to do front lever, I believe No, they're not correlated like that. A front lever is quite a bit harder than a muscle-up.
It's a bodyweight routine that consists of a lot of skill work. You should be able to find it if you google it.
back in KA times I got my hands on PDF from torrents, there is one on piratebay but it's quite dead, tried looking for one now but all I got was some malware...
you are doing the same movement for muscle up as for front lever, when you transition from chinup above the bar, I can't explain it properly, but you need the same muscles as to hold front lever, I am only speaking from anatomy and physics point of view.
Jeremiah Baker
you do not need to have mastered the front lever in order to do a muscle up. not to be a dick but can you even do a muscle up or a front lever? because talking just in terms of anatomy is pretty insufficient.
James Murphy
The front lever is a static hold, how can it be the same movement? Sure, many of the same muscles are involved, but the front lever requires a great deal of core and back strength. For a muscle up, you mostly just need explosiveness and a little bit of technique, so you don't destroy your wrists.
Elijah Gonzalez
how do i build to pistol squats?
I can do shrimps no problem. having trouble building though. I can manage 10 each leg no worries, but not even one pistol squat.
Sebastian Fisher
Do assisted pistol squats.
Ryder Torres
No, I only stated my opinion Might sound like that, but I meant some movements from front lever progression could help with muscle ups
Colton Kelly
do slow negative with emphasis on the hardest part of the movement(whichever one that is for you) and static holds at the bottom of the movement (the pistol position with one leg being ankle and ass touching and the other one extended in front)
Matthew Nguyen
Pistol squats using one hand to push you up using a horizontal surface like a table -> Pistol squats using a pole or some other vertical object, mostly for balance this time -> pistol squats with while holding something heavy in front of you, like a dictionary or something, once again for balance, but this time there's no room for cheating -> pistol squats
Adam Morris
thanks. i'll try this.
i will try this too. i find myself losing strength at the bottom on account of ankles. had a sprain about 4 months back on my left, and its just never been as strong as my right. even when running i feel it in my left after a few kilometers.