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
After how many months of lifting have you guys achieved your first muscle-up?
Kayden Phillips
Took me about 4 months. Never really trained specifically for it tho.
Evan Lopez
i cant even do a full pull up yet
i can kip with momentum into one but other then that im weak
this year i want to hit 10 full pull ups in a set
Austin Flores
I can't do one. I can hit 5 pullups in a row, that's it.
Jordan Sanders
A muscle up requires quite a lot of strenght , you'll be ready to do one when you'll be able to do 15 pull-ups in a set and 20 dips in a set so keep improving brother
Don't kip your pullups, instead of this just jump your way up , with your head over the bar and lower yourself slowly focusing on your biceps, or just watch the video op posted on how scooby teaches you how 2 pullup
Wyatt Johnson
i can do 10 very slow, controlled pull ups and i can do a 'very kipped' asymmetrical muscle up
Luke Rogers
>A muscle up requires quite a lot of strenght , you'll be ready to do one when you'll be able to do 15 pull-ups in a set and 20 dips in a set so keep improving brother I can do about 10 dips in a row right now, and can do 1 dip with a 35 strapped to my waist
thxs for the encouragement
Nathan Fisher
The muscle up is timing based aswell and you do need some momentum to perform it, at least in the beginning, but I don't reccomend doing so because you might hurt your joints and injuries are bad mkay
Jack Robinson
Rings or bar? Bar takes a while longer
Henry Phillips
You mean the ring muscle up take longer, the bar one is quite easy because you can rest your chest on it when you get to the top, while with the rings you need alot of strenght
Jonathan Miller
No rings is much easier because of false grip. I don't know what you mean about resting your chest on it but it sounds like you're not doing them properly
Brandon Foster
Have you done both a ring and a bar muscle up in order to come up with this? I'm pretty sure I know my stuff mang. Also , care to explain what and why?
Adrian Howard
Currently a skinny fat here is it possible to put on lean mass doing a lot of bodyweight and i guess yoga for that flexibility?
I want to fmake my obliques pop more but i feel that will come on with training and when i cut from 176 lbs to like 150-155 lbs
Elijah Price
Yup.
Jackson Stewart
Rings are far far harder
Jason Wood
Ring with false grip and neutral grip, as well as bar. Do you know what false grip is? It makes it much easier to get your chest above your hands
Liam Gray
awesome
Dominic Adams
the picture in OP really annoys me. why would you ever do unweighted pullups unless you're a complete beginner?
Nathan Richardson
Bro false grip makes muscle ups easier both on bar and on rings, but muscle ups on rings are far harder than on bar even if with false grip
Jaxson Carter
You can false grip on a bar? How exactly are you managing this?
Ian Fisher
I don't want to call you an autist , but this is a bodyweight thread , which means you use your own bodyweight to work out.
Also, it's a webm not a picture.
Charles Walker
youtube.com/watch?v=pRAph342eSY like this. The slow muscleup is a different topic, I only posted this video to prove how you can use false grip on a bar
Josiah Morgan
Haven't seen that done before. I'll try it out in the morning I guess
Jaxon James
Got a question here, how should i structure my workouts, sometimes i hear few sets per movement, and other times really high volume with lots of sets, i tried doing: >3xF Planche Lean >3xF OAPush >3xF Diamond >3xF OApull progression >100 Btn wide Pullups By the time i reached the OApull progression i was completely exhausted, and if i do planche before OAPush i loose intensity on the OAPush, what can i do?
Connor Carter
>Pressing/Planche Variations
I can just do the stuff listed after this in the pasta, all the way down to Core Strength, as a beginning routine right? Should I do a full body routine in one workout day, then rest a day, then do it again, or should it be split up?
Isaiah Morris
Just split into push pull days
Lucas Morgan
Can you give me a bodyweight exercise that has no equivalent exercise that requires weights/machines or vice versa?
Like what's the equivalent of front lever pulls using weights/machines?
Nathan Davis
Do you have any recommendations for cool multi-functional BWE equipment? I got really little space in my apartment and don't want to buy seperate pull up bar, paralettes etc.
Xavier Sullivan
Front lever pulls? Heavy rows I guess. Human flags don't really have a weights equivalent Imo. You've asked quite the tough, and not very well worded question.
Liam Russell
Gymnast rings are all you really need. But then again, you need somewhere to hang them. Pull up bar for (obviously) Pull ups, rings for push ups, pull up, dips and rows. Enjoy your gains, friend.
Carson Martin
plz respond
Jordan Lee
exactly, this is a bodyweight thread aka you're not adding weight.
unweighted pullups are going to become useless very quickly.
Connor Carter
Just do certain exercises on certain days i.e.:monday - pull ups, rows etc tuesday - pushups , dips etc wednesday - pistol squats, squats etc
focus on a muscle group each day.
Colton Lewis
But how much set should i do, and how many exercises, also if i do push pull i still have core and lower body to do
Colton Hill
Bulk when they become useless.
Problem solved
Charles Wilson
ok thxs user
John Long
So, a pull up bar stand with rings would be good? Does that work well?
Cooper Diaz
It works the absolute treat. Optional (But useful) equipment I would consider in the future is >Speed rope >Ab wheel >Parallel bars >Resistance bands
Daniel Sanchez
...lol
when doing progressive overload, you should be able to do +10kg pullups after just a few months, even if you're slightly overweight.
are you telling me to put on 10kg of fat just so I can win the autism award for intentionally avoiding weight plates?
Michael Richardson
/bwg/ is still Veeky Forums is still Veeky Forums
why do you even ask lmao
Christopher Butler
Then do weighted pull-ups and don't hang out with the kool kids from /bwg/
Jonathan Kelly
im not your mother lol if i were you id do Push Day: Dips, Hspu, Planche, oap Pull: Oap, pullup, rows, levers/muscle ups Legs/core: Pistols, Shrimps, Hill Sprints, whatever core work you do Something like PPLxPPL
Austin Allen
Also there are enough pull-up variations to help you progress
Angel Gomez
Is it ok if I use Dominik Sky's press, pull, abs videos as a routine?
James Phillips
>Can you give me a bodyweight exercise that has no equivalent exercise that requires weights/machines or vice versa?
Well, machines are for isolation and every bodyweght exercise is compound. That's one I can think of.
Isaiah Thompson
There are variations. Also, you can do one arm.
Cooper Butler
i need to up my pushup and hangup game a bit. my stats now are ~20 perfect form pushups ¨ ~6 perfect form hangups
so anyways i see a lot of programs with a shit ton of volume 6 days a week for weeks on end. will this not ruin my shit.
A long time ago I saw a bunch of pictures that looked like they are from some old book. It was something like ancient gladiators workout without weight and it highly relied on pressing one body part against another. Can't find it now. Does anyone know what I'm talking about?
Matthew Nelson
Do you mean this?
Hunter Price
And this
Adrian Green
Yes. Thanks a lot!
Eli Torres
Hey Veeky Forums, just stopped working out for a couple of months because no motivation to keep working out doing bw only in my bedroom, and lost around 7kg, today i tried a OAPull-Up and could do 4 with perfect form with no problem, why is that? Also any method to make training more fun and increase motivation?
Blake Gray
WHAT FUCKING ROUTINE DO I DO??!?!?
Anthony Sanders
...
Benjamin Rodriguez
I know we hate reddit, but r/bodyweight has a really good beginner routine
What are good numbers for weighted pull ups and weighted dips if you have been lifting for two years?
I feel mediocre, I can do 32kg weighted pull ups for 4 reps and 2 reps 52kg weighted dips but that's for 3 sets only before i get too tired to keep with it
I already have seen guys who can do weighted pull ups with 20kg after 5 months so i don't know if i progress too slow or they started a little advanced than me
Logan Ward
Don't worry about other people man. You're not exactly weak so why do you care?
Camden Hall
Does anyone have a weekly routine they can share with me? Right now, I do:
5 mile run 60 pushups 2 min plank 2 min superman 1 min flutter kicks 60 leg lifts 15 pullups 5 x 10 dumbbell curls
It was the routine my track coach recommended in high school but I feel like I'm not getting maximum gains from this workout because I'm not isolating muscle groups on a day-by-day basis.
Dylan Powell
I have been stalling hard for like 4 months so it's getting on my nerves
I tried even losing %bf so i could get better but still didn't work, i'm thinking on dropping all this weighted bullshit and just trying to get new skills on the rings
Camden Miller
I'm doing with pretty decent result so far. >because I'm not isolating muscle groups on a day-by-day basis. You can't really do isolation with bodyweight training.
Ethan Martin
Maybe worth a look.
John Gray
that routine is pretty shit tbqh There are a bunch of routines posted in this thread that are good depending on what you're looking for Foundation, gold medal bodies, antranik's ppl, r/bodyweightfitness reccomended routine, startbodyweight routine.
Camden Walker
after getting overcoming gravity for christmas I have realised the reddit recommended routine is actually just the OG beginner routine.
Levi Ramirez
Where do you think I should start given my stats? Most of the exercises come easily to me because I'm 5'10 and 170 lbs so I don't have to leverage lanky mass.
Jeremiah Sullivan
Why wouldn't it be?
>every bodyweght exercise is compound Not completely true. There are isolation exercises for bodyweight.
>You can't really do isolation with bodyweight training. Sure you can.
Jack Wright
I dunno, just start. I doubt you can do one arm chin up 5x5 from the start, so on your fist training just try which of these exercises are your limit and start progression. As you go along check what recommended for further preogression.
Jonathan Thomas
i mean thats like saying starting strength is the beginner routine for stuff like greyskull because it has bench squat and dead pullups dips rows and pushups are just kinda the base for bodyweight routines
Kayden Hernandez
>Sure you can. Can you give example?
Dominic Rivera
Seems good, I will try it
Sebastian Scott
For biceps, there is the bodyweight biceps curl. For triceps, you can do tiger pushups, working towards "impossible dips".
If you were so inclined, you could even isolate traps with inverted shrugs.
Justin Williams
those are still core exercises in disguise
Jack Thomas
This. You can name exercises that hit certain muscle or muscle groups, but you usually have other muscle engage to hold or stabilize the position in exercise.
Evan Sanders
I'm having problems with shoulder snapping and pain when i do pull ups. Anyone else had this? How did you cure it?
James Brooks
That's not how it works. There's no exercise, in bodyweight or free weights, that isolates a muscles by that logic. There's always some other muscle or muscles engaged when doing isolation exercises, so the term would lose all meaning if that was taken into account.
Anthony Harris
I used to have that when I first tried switching from chinups to wide grip pullups. I ended up doing close grip pullups for a while and now wide grip doesn't bother me at all.
Charles Davis
>There's no exercise, in bodyweight or free weights, that isolates a muscles by that logic.
Exactly.
Jacob Jackson
In my experience, a rings muscle up is much easier because I can rotate my grip, so I can use a preferred position. Also it's easier for me to rotate my palms around rings. Then again, I always do slow muscle ups, so maybe it's different with regular ones. But for me, the fixed grip on the bar is less natural.
Hudson Mitchell
That's just stupidly wrong. Compound vs isolation isn't based on how many muscles are working, it's based on how many joints are needed to perform the movement. 1 joint moving = isolation. 2 or more joints moving = compound.
So even though your core is engaged during a bicep curl, for instance, you're only moving one joint, your elbow.
Anthony Turner
form check, are you depressing+retracting your shoulder blades?
Joseph Diaz
Any bw routines that are judo/wrestling oriented? Lifting is working wonders for my strength but I feel like I'd get more control over my body and more muscle stamina with some calisthenics or something.
Jaxon Baker
Ok, that makes more sense. So can you name one?
Jack Morales
not really answering your question but I feel like pistol squats and shrimp squats would be gr8 for balance and stregth
Adam Hughes
Shit, didn't read last sentence.
Caleb Harris
Lots of people do sets of 20+ pull ups for endurance and stuff. A lot of people do a lot of sets as well, so adding weights is counter-productive when you just won't be able to pump out all of those sets. It's a different type of training, really. When you start fucking around with weights, you should just do regular compound lifts instead.
John Morales
Yeah, i'm following scoobys form but it still happens near the end of the down movement.
Eli Adams
Tiger pushups and impossible dips, like I already mentioned. Inverted shrugs, and, to a lesser degree, bodyweight biceps curl.
David Butler
Planche, L-sit, iron cross, muscle up. There's a lot of complex movements that you just won't be able to perform with weights.
>lever equivalent None, really. For the delts part you could say front raises, but levers are about lats, core, abs and hip flexors as well, and I don't think you could get closer to that than with the deadlift.
Brayden Hall
Either retarded or a shill for faglift..I mean powerlifting.
No those kipping or momentum+kicking pullups you do don't count as actual pullups faggot.
Jeremiah Sullivan
With push ups you move shoulders and elbows, same goes for dip. With bicep curls you would move elbows and at least wrists. With shrugs I gues you're wright.
Jayden Hernandez
>With push ups you move shoulders and elbows, same goes for dip. Look up the exercises I mentioned instead of mistakenly assuming they're like the normal ones.
>With bicep curls you would move elbows and at least wrists. Your wrist is supposed to stay neutral during a curl, so no, only one joint. The reason I wrote "to a lesser degree" for bodyweight biceps curl, is that the shoulders will move a little, but it's so little that I would still call it an isolation exercise.
Christopher Diaz
different dude, crossfit hate aside why do they do high reps of kipping pullups and butterfly pullups and stuff like that. What benefit are they aiming for?
Justin Cruz
To make their cultists tired and more easily manipulated. The idea that they are doing something to get fitter while belonging to something is so enticing to those retards. This is setting them all up for a lifetime of debilitating joint and organ injuries.
This is cult creation 101. The breaking down period is what it's called I believe. Almost how SS is pushed around here.
Jason Ross
What is the difference in muscles focused between pistols and shrimp squats?