>Foundation series (4 books + 2 Handstand + Rings)
magnet:?xt=urn:btih:39d3d785f7c6df583af2fa846646a74b3d256cac&dn=Coach Christopher Sommer Mastering Gymnastic Strength Training 2014&tr=udp://tracker.coppersurfer.tk:6969/announce&tr=udp://tracker.leechers-paradise.org:6969/announce&tr=udp://tracker.mg64.net:6969/announce&tr=udp://tracker.opentrackr.org:1337/announce&tr=udp://tracker.sktorrent.net:6969/announce
yw. the actual dude that usually does the threads didn't create a new one so I jumped in as there is no way there is no bwg thread lel
Jason Torres
Sauerkraut is good foods for you
David Jones
Bump
Joseph Robinson
resting up an injury so im stuck doing yoga and balance shit
what calisthenics achievements have you guys made this month?
Brody Howard
Maybe not a "real" achievement but I managed to do my first 100% pull-up today. Pretty proud of that.
Austin Hughes
Do we have something like a "community" beyond occasional chinz threads ?
Power lifting faggots have a discord for example.
Noah Roberts
Calisthenics isnt very mainstream so there are no real communities other than places like Venice Beach. I think as it becomes more popular there might be some actual unity but until then we are stuck with faggots wearing skinny jeans doing tricks on instagram.
Caleb Hall
Nice, I just did the same. Been doing 3x8 negatives for a couple weeks and finally seeing progress.
Does anyone know if there's a benefit to pullups versus chinups?
Kevin Wood
Sorry if I'm being a retard, how do I get them magnet links to work? Never encountered links like this before
Mason Peterson
It has break dancing, tricking, parkour, ghetto workout thing gets a ridiculous amount of love. They have large events for it.
It's far more popular then powerlifting irl.
Levi Hill
open torrent client copy paste into add torrent
Jacob Ortiz
pullups require more back chinups require more bicep
i like pullups more because of my irrational fear of hanging off a cliff
Jason Cruz
Sounds legit. Also lel where do you live that you're fearing to hang from a cliff ? Or do you boulder ? :D
Chase Wright
It's been one year doing bodyweight shit. At this point, my routine is >3x8 pullups >3x8 parallel bar dips, sometimes with legs forward >3x8 squats >3x30seconds L-sits >3x8 horizontal rows, sometimes using only one leg as support >3x8 diamond pushups >one minute planks and shit And I'm still the same skinnyfat 125 lbs faggot I was the day I started. Also, my diet is alright. What do?
Angel Stewart
what progress do you expect to see doing 3x8 with 125lbs?
i love doing bodyweight stuff but ffs, 8 body weight squats? 8 pushups?
eat enough to gain weight and hopefully as you put on fat youll put on muscle since you are upping the amount of weight you are moving around. but doing body weight to get big? complete stupidity
Gavin Barnes
youre still small cause youre still on low level shit tbph Just keep doing what youre doing and be sure to progress more. Maybe start archer pullups, russian dips, pseudo planche pushups, and work towards front lever rows. You should definately be doing single leg squat work and harder core work though. Maybe even invest in rings at this point
Chase Rivera
Not him but wanna ask, if you can't make ring work at home,how much does setup last outside. And, what about winter time?
Jordan Gomez
i mean they're portable so you just hang em up and take em down when youre done >And, what about winter time? wear a jacket?
James Perez
>can't get big off bodyweight work You sure about that? Resistance is resistance man. The harder the work, the more muscle fibers torn, this gains. At least that's what I thought.
Also quick general question, how's this for a routine? I'm focusing on military fitness atm, mainly spec warfare
3x5 Weighted Pull Ups 3x5 Weighted Dips 2x AMRAP Chins and Dips bw 2x8-12 Reverse Curls and Skullcrushers 3xf Push Ups Ab Work optional
All this on top of a lot of running and swimming, eating at a fairly big surplus
Jayden Campbell
Pic related is me btw. 6ft, 186lbs
Joseph Bailey
what's with the freedom shorts?
Justin King
>Ab Work optional it shows
Caleb Harris
Went to the beach, had to cha bro it out with some dudes
>it shows Aw. I should focus on core work. I already do a ton with the amount of pt I do outside of the gym. Big rib cages as a natty sucks desu
Lincoln Hughes
think about the abs you'd have if you'd been doing dragon flags, leg raises, and v sits this entire time
Jonathan Scott
d-flags are the exercise that makes me want to kill myself the most, i think
Zachary Green
You need higher volume. You only weigh 125 lbs... pull ups should be a fuckin breeze for you. You're not burning enough calories to escape skinny fat mode. Increasde your volume and you'll make it to otter mode and from there you can begin to see gains.
Also if in a year you can't do more than 8 push ups then you aren't trying rthats just sad.
Christian Sanders
Why do you say that
Jonathan Flores
its not even the volume imho he just kinda went from normal pushups to diamond pushups could be doing much harder variations after a year
Ayden Lee
human flag. feels good m8s. Also got a decent front lever going.
Straddle planche stall is real though
Daniel Jackson
Tfw you cant progress on planche due to big legs
Adam Bennett
U MAD?
Asher Ortiz
Yes
John Ramirez
i kid, i wish you luck with your planche
im stalling on planche cause i lack the upper body strength kek
Ayden Gonzalez
Are you all "big guys"
I am 5'10 and like 190, a lot of this stuff is very difficult for me but I think it would help my jiu jitsu out a lot
Blake Edwards
I'm about 6'3 and 240 as of yesterday. I'm close to doing one arm chins and can do wall knuckle handstand pushups as well as one arm pushups...kinda.
As for helping with jiu jitsu, it will make you into a monster. There's a reason that the bread and butter of larger wrestlers is bodweight training.
Jaxson Flores
Thanks for making this, yea I rarely got time on weekends to post on /fit.
eh, community? don't think so Results take long with BW, people want to see their work pay off fast, besides, average Veeky Forumsizen gets 'big' to get GF then gets dad bod, so on average I would say people lift for 4-6years. BW is more like a life time hoby.
yea, but I don't think that general pop associates those things with BW workouts
>same weight >doesn't eat more >expects results
try having big ass with your big legs, balancing is hell for straddle hollow body holds
I'm 6'3"@200lbs, still small, not sure I want to eat more
Ryan Hernandez
manlet 5'7
started at like 110lbs, up to around 125 now after pullups and actually eating for about a year
Xavier Stewart
Not a great achievement, but first milestone for me was doing a frog stand for about 10 seconds. Balance shit is impossible for me for whatever reason, so while I progress well on pull ups, squats, dips and all other strength based shit, balance is always stalled way back behind.
Christopher Price
Is it a mobility issue or stabilizing muscles?
Gavin Cox
Not sure what to tell you. I can get into the position, but holding it is always an issue. My longest hold so far was 10 seconds, but usually within 2-5 my lower body rocks back and I go back to the deep squat position.
Matthew Clark
I don't have a pull up bar and I'm too heavy for a door-mounted one (or rather, my doorframes are too weak). What do?
Elijah Bell
Did you do elevated planche bounce before trying frog stand? That's what Foundation suggests.
Barbell and weights, do rows for back (aka wide grip pull up) and curls for biceps (aka close grip pull ups)
Adam Cooper
playground
Evan Cox
Because after first 2 the my hands get sweaty and the grip to my bed becomes twice as uncomfortable. Saw in one of the vids that you can actually do those from the floor supporting yourself on your fingers in front of your waist (if you have the arms for it). Tried it and like the former at first, impossible
6'0 @ ~160lbs; I literally can't into big wrists or forearms ever
Grayson Foster
His palms are sweaty Hands weak His grip is failing already Mom's spaghetti
Also what you tried is basically a Victorian on the floor, much much harder than a dragon flag. 5'8" 170lbs
Matthew Bailey
My wrists are 7", am I a wristlet?
If your arms get sweaty, wrap whatever you are holding onto with a towel?
Brody Richardson
Cologne here, none nearby.
Luis Gray
6 1/4 '' here, pic related That's a good idea though
Xavier Foster
I could swear my wrists got bigger from doing bw shit, never measured them before so I have no facts.
Landon Torres
oh, welp
do pullups on the kaizer statue lol
David Cook
Buy a set of rings to hang from your pull up bar.. Switch to archer pull ups and use the rings for dips and pushups. Raise your feet up for your rows and switch to 1 legged squats variants.
You need to progress difficulty.
Isaac Thompson
What do you think of this routine?
One arm pushup 5x5 weighted 6kg assisted one arm pullups 5x5 weighted 6kg bridge weighted 5x5 6kg l-sit 30 secondes 5 sets weighted 6kg
Its two of the 4 workout i usually do since now 1 year, trying to add some weight on my vest then i deload and try to do more advanced exercises
Asher Watson
Sorry m8 you have a long way to go. There are guys that weigh 200lbs doing as many pull ups as you. At 125lbs pull ups should feel like nothing to you. Also how the fuck are you only doing 3x8 squats after an entire year of training?
Landon Lee
What's a routine i can do to get rid of a semi-large stomach.
I don't want to gain too much muscle. I just want to lose it the most.
Diet is okay, i read most of the sticky.
I have a bench press as well.
Jonathan Mitchell
spot reduction does. not. exist. you just need to lose weight as a whole. cardio+any kind of working out+actual good diet
Jaxon Ramirez
Alright, thanks for clearing that up. Did read that but didn't think you had to literally strength up every part.
What's the best routine for a beginner then?
Jordan Williams
foundation in the op or pic related is what i like for beginner routines
Jayden Cox
Doing ab exercises has made my stomach look "leaner" even at a higher bodyfat. Its not really leaner but my stomach doesnt hang down anymore when i stand up relaxed.
Jaxon Martinez
actually didnt realize you had a bench just do one of these
Ryan Lee
meant for pretty sure thats just cause you're exercising and burning fat in general bud
Brody Gonzalez
Okay and i do both these everyday?
Or one or the other every day1
Aaron Gutierrez
Nah my bodyfat is more or less the same. Just my abs are tighter now.
Colton Myers
i mean you can if you're doing it low intensity ideally you want to do it like this so you can go hard every day week 1 AxBxAxx week 2 BxAxBxx
Aaron Hernandez
>'x' what do you mean by x?
Also im a little bit of a noob. 5x5 means i lift the bar 5 times, and do that 5 times?
Benjamin Baker
>assisted one arm pullups 5x5 weighted 6kg >assisted one arm pullups weighted >assisted weighted what did he mean by this? where's the progression?
if you have no background in exercising ever in your life, Foundation first few levels will get you started
Oliver Thompson
x means rest days or 'sit on your ass and don't do nothing'
yes 5x5 means 5 sets of 5 reps (don't rest for more than 5mins between sets)
Landon Lee
Perhaps he is using some form of a pulley
Andrew Flores
foundation?
Alrighty thanks, and one last question. How many Kilo's do i use?
Blake Brown
yeah what said
except id say feel free to throw in cardio on your off days since youre trying to lose weight
Alexander Smith
Weighted chins, dips, pistols and HSPU are legit.
Nathan Rodriguez
weighted chins but not weighted dips? never gonna make it
Gavin Adams
trips of truth step up ugh, for weight you have to first find out your working weight, start slow with just the bar, then add weight, use 5kg plates
Foundation magnet is in the OP
yea, but doing weighted assisted shit is crossfit meme tier
Asher Morris
Well my pardon good sir, i writed down my routines like i use to record it on my personnal notes. On convict conditionning progression it's called the uneven pullups which means i hold the bar with one hand and use my other arm to grab my wrist, i plan on moving to regular one arm pullups tough
Adrian Bailey
You expect me to type >weighted for each exercise....
Evan Gutierrez
>expecting chans to use proper grammar >not using "weighted:" to listed weighted exercises
No need to write down reps then, senpai
I don't think grabbing wrist counts as 'assisted'? maybe 'pseudo one arm pull ups' would be more accurate, but still my point stads, if you can't do unassisted things, don't add weight
im 6'0 skinnyfat at 170 lbs and im doing a bulk to to put on muscle to fill out my upper body
its hard but we gotta soldier on
Kevin Carter
Actually you can do stomach vacuums to have a leaner gut. Good for your gut health too I think.
Jose Howard
does anyone have the photo of that old timey bodybuilder with the towel?
Owen Johnson
My routine is every 4 hours, and I have a 40/8 hour wake/sleep cycle alt with 36/12.
Push-ups: [normal, wide, diamond or 1 arm] AMRAP 1 set; alt w/ Wallstand Push-ups: AMRAP 1 set Pull-ups: [chins, neutral or wide] AMRAP 1 set; alt w/ Curls: [hammer, zottman, or reverse] AMRAP 1 set Squats: [cossacks, pistol, normal] AMRAP 1 set Jog: about .4 mi every time until I can near-sprint the entire thing
and I always try to do more than last time. My track record shows about 4x a day of this but I'm working up to 10/9x. Should be easy enough, I have time. My diet is shit though, I don't have a job so can't afford my own food. Working out is an exercise in futility (heheh). I could probably make a meal every 4 hours (everything productive I have on a list for this 4 hour cycle) and I will... I'll go make eggs right now actually. This routine feels pretty great to be quite honest.
Jonathan Barnes
friendly bonk
Andrew Stewart
is it fine to build my back strength using inverted rows and a assisted dip/pullup machine?
Im finding it hard to do just negatives and I want to get as many reps as i can
Christian Gonzalez
Yeah of course you can. Negatives are just 1 way of doing it. Also with assisted pull ups you can slowly work up to 0 pounds.
Daniel Flores
Post random funny/odd/whatever moments:
>weigh 143kg >talk to (normal and skinny) people at uni about doing pushups while discussing paper on theoretical physics >surprised when I say I do em daily ... because they can't manage to fucking do a single one themselves >think I'm bullshitting >offer me free lunch ... but I refuse, as I always cook my food myself to make sure it ain't full of shit ... suggest them to make the next assignment for me if I manage 5 or more >they accept >be like FUCK YOU and do 40 >tfw I can lay back for 1 week, because they'll provide the solutions >tfw qt physics gurl started to look at me differently now
Gavin Russell
I'm thinking of adding a supplementary bodyweight routine on my off days
Currently on SS doing OHP, Incline bench, diddlies, and squats
I squat and ohp twice a weak and do the other two once a week
Fixing to be a boxer so want to try bodyweight for those muscle endurance gains and a little bit of extra strength.
Anybody know of a good routine?
Caleb Martinez
Is it possible to do bodyweight everyday if I'm a bulk to increase mass? How should I split my program
Robert Jones
The magick word is: progression
Jacob Flores
I do dynamic training monday, wednesday and friday then I do static training tuesday, thursday and saturday. Thats 6 days a week and works for me.
Zachary Cruz
fullbody every other day or ppl depending how experienced you are
Sebastian Watson
is doing only dips and pullups good if its always hard for me and i barely do 12 pullups and 15 straight bar dips
Nolan Moore
Rate my routine?
10 minutes warming up
15 incline push ups 10 squats 15 normal 10 squats 15 incline 10 squats 2 minute prone hold 1 minute side plank 1 minute other side 25 L situps 25 lifted swimming legs I call it 15 normal pushups 10 squats 15 incline 10 squats 15 normal 10 squats 2 minute prone hold 1 minute side plank 1 minute other side 25 L situps 25 lifted swimming legs 20 wide grip pull ups 20 diamond push ups 20 close grip pull ups 20 diamond push ups -Now I introduce a kettlebell- 10 upward rows i think theyre called 10 shrugs 10 upward rows 10 shrugs
10 minutes breathing exercises and stretching
takes 45 minutes not including warm up or warm down, I do 5 out of days a week
Landon Lewis
sure? personally id add in pushup progressions and inverted row progressions for horizontal push/pull. Also lower body and core work so you're not just a walking pair of lats and triceps. but yea, it isn't bad by any means ya know