>Foundation series (4 books + 2 Handstand + Rings)
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Running over leftover unanswered posts from previous thread
>Can I substitute my pushup progression with plache work instead
Not really, planche need straight arm strength, while push ups bend your arm
>My goal is 180. Is that too crazy? I'm losing about 2 pounds per week. No goal is crazy, the crazier the goal the better, keep going senpai.
Julian Young
>if I want to get stronger and put on some muscle, where should I start? to other user who answered your post, provided some good info, but I have some to add
For biceps BW peak is close grip pull up (excluding one arm pull up) so after you can do those, you will need to add weight to get bigger
For triceps, parallel dips is peak (excluding one arm hand stands) so again, add weight at that point.
Kevin White
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Wyatt Anderson
is a correct front lever hollowbody, or completely straight also scapula retracted and depressed, correct?
Adam Kelly
according to foundation, your body is straight and focus points are: >feel the hands pulling down strongly towards the hips >press shoulders back and the toes forward strongly
Isaac Mitchell
thanks homie
Jason Allen
My legs are like toothpicks, what do I do? Just a lot of squats?
Zachary Murphy
pistol squats, yep, but after 5x15r you need to add weight
Benjamin Long
Lads, am I overtraining if I do a full upper body workout every two days?
Joseph Mitchell
>pistol squats how 2 add weight in pistol squat mine are toothpicks too
Thomas Morales
Hold a kettlebell/dumbell or some shit liek that in your hands.
Jason Ross
deep step ups v. shrimp squat v. pistol squat
any pros and cons to them compared to each other
Brayden White
nah, if you split muscle groups you could do ABxABxx
what can you do pistol squats now? put on backpack, put heavy shit in it
no idea wtf first one is but shrimp vs pistol is weight distribution, pistols need higher mobility than shrimps, also the images google provided, looks like shrimp squat is not full rom
Gabriel Adams
>split muscle group Currently I do all my groups in a day (time restraints, never know when the next opportunity to work out will be) but this week and a bit I've worked out last Friday, Sunday, Tuesday and probably today. Should I leave it until tomorrow? Or go for it today and then wait until Sunday again?
Luke Thomas
deep steps ups have larger rom i imagine
Blake Price
Halp me lads
Asher Miller
Ax is perfectly good schedule, just have a deload week at some point.
this is a slow board, user
Henry Howard
Ok, cheers very much!
Adrian White
How the fuck do you do pistol squats? Whenever I try my legs can't bend any further than like a little bit.
Jayden Jenkins
You need mobility for pistol squats, senpai, if you have the strength to do single leg squat, work the shit out of your mobility
Jaxson Lopez
How do I work for mobility exactly?
David Mitchell
Stretching, if you want more info, it's in Foundation, under SLS progression.
Luis Long
If I can only OHP 55kg and I weigh 83kg, do I stand zero chance of completing a vertical push up?
Jaxon Martinez
beginner here. whats GB fundamentals about? do I just start with foundation one? cant find any torrent of fundamentals.
Nolan Sanchez
You should be able to to a head stand push-up against the wall if you try.
Nicholas Lee
Foundation series starts from such low point, that honestly only a physically disabled vegetable wouldn't be able to start doing it. Yes, start from Foundation One
depends, if you 5x5r 55kg, you might be able to 1RM vertical push up, from strenght perspective, but you will fail to balance yourself or break your wrists trying
Robert Hernandez
I'm doing SS. For accessories I'm doing pullups, chinups and dips.
Can you recommend any other bodyweight stuff to add?
Juan Evans
Guys I need your opinions. I want to lose weight and I have read the guide on this board but it only covers weight lifting. Is there any difference to be exercises? (In terms of reps and sets). Can someone please link me to an amateur routine that is similar to the routine in the guide.
Owen Gray
look through foundation, it has 7 gymnastic movements with proper names, you can pick and choose if you want to do them all or just a few you like.
Christopher Adams
Pistols done correctly have all the ROM your legs are capable of.
Dylan Thompson
start by doing them assisted, holding a pole or chair Then your goal becomes to be less reliant on using thr support
Jaxon Nelson
Learn how to dragon flag for kicks
Tyler Peterson
Friendly bonk
Adrian Nelson
I do horizontal pulls using a sturdy wood table. The wood forms a 90 degree corner where I grip, which can hurt. Also my palms/fingers sweat, causing the surface where I grip to become slick and I'll have to reset my grip during a rep, which I don't think is good. Solutions?
Alexander Morris
Does anyone here do Frog Stand/ Crow pose? Am I supposed to feel it in my traps a lot?
Leo Myers
gloves
or do em at like a playground
Luis Robinson
For straight arm/bent arm splits, the straight arm stuff is like levers n planche work and bent is like pushups and pullups??
my lower back feels much better (yoga is the only thing that used to help); starting to feel a little stronger. hopefully i can do it 6 months or so and see what happens
Owen Wright
Bent arm can also include bent arm planche.
Justin Butler
is bent arm planche even an exercise
shit feels like 100 percent balance to me
Thomas Rivera
I feel it in my front delts a bit but my legs are pretty big so maybe thats why i find it challenging.
Samuel Ross
Towel
You mean in planche progression? I don't think you should, but I am not there yet so.
Yes, Foundation splits like so: straight arm: Front+Side lever, sPL, Manna bent arm: Rope Climb, Hollow Body Press
It's a 'skill' exercise
Liam Fisher
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Asher Davis
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Carter Sanders
I have a question for you guys.
I'm training for a military selection and I have to do a lot of situps, pushups and pullups in order to pass. I train 3x a week, with 3 sets for each exercise, short pauses (45 to 60s between sets, 1'45 to 2' between exercises). By the end I always get nauseous. I've been told that it could be dehydration, but I'm afraid that it could actually be overexertion. If it's indeed overexertion, would I be sabotaging myself? Is overexerting bad for general endurance or will I get used to it in time? pls halp
Leo Butler
you mean you feel like you gonna vomit? you shouldn't exercise right after eating, depending on how much I eat for dinner I sometimes have to wait 3h before I can work out, usually it's 2h
Ian Hughes
yeah, I know that and I usually wait around 2-2.5h. This morning was around 2.5h after breakfast.
Ryder Roberts
so do you feel like you are going to puke? then wait longer if you feel light headed, you need carbs
Gabriel James
Progression for human flag?
Xavier Ross
inverted rows planks
Alexander Wilson
Foundation, Side Levers
Julian Hall
Hey, kids! Ever wanted to fucking kill yourself? No? Then try >compression work
Levi Stewart
tell me more, doggy
Zachary Carter
Bump.
Jace Collins
Can do an L-sit just fine. As of yesterday make new routine after reading half of overcoming gravity. Try the straddle L-sit. I can barely spread my legs at 90°, let alone lean forward and shift weight to hands. So I did some compact pike stretches, I can get my head to my knees, and compact straddle stretches- basically fuck my shit up. Training hip flexors by placing hands in front of hips and then lifting legs up, straddled or not, should help, right?
Gabriel Jones
all i have is a pull up bar and my skinny lank body
how to get jacked bwg style? can i just do a fuck load of pull ups and chin ups? do i need to buy some of those dip things you set on the floor?
Samuel Robinson
calibros help a fatty out i have weights but no place where i could use them and also no cash for a gym membership im 250lbs 6ft1 i cant do pull ups i can do 6 pushups in a row can someone give me some kind of routine or maybe a template?
Foundation, suits any fat fuck with no strength What do you mean you have no place where to use your weights? If you have no room for rows and no pull up bar, your biceps will not develop
Luis Cruz
By any chance, does anybody have T1DM, is on a keto diet and is doing bodyweight shit?
Thomas Morgan
>Stretch lower body 2x a week, focus on hamstrings >Pike compression 2x a week... 3x(15s x 2 with 45s rest in between)
I still cannot for the life of me fully extend my legs in a V-sit. I only train the actual V-sit once a week now because I'm under the assumption that my flexibility is the only limiting factor.
Any advice please?
Hunter Cook
what stretching guide are you using? are you doing it properly? 30s holds?
Caleb Powell
Not using a guide mate. >are you doing it properly? what do you mean by this? >30s holds? sorry should have explained better
so I do 15s, rest 45s, then do 15s again. I repeat this for 3 sets with 2mins rest in between sets.
Adrian Diaz
yea, you are doing it wrong same video in
Parker Roberts
V-sit is a lot about leaning back and putting the pressure on your triceps. You need strong triceps more than flexibility.
Jack Morgan
Anyone have a progression guide for a muscle up?
Nathaniel Wood
What's the position in the photo called? And what can you do from it?
Ayden Moore
Rope Climb in Foundation
no idea what's it called, looks like a transition to ring stand or planche
Mason Taylor
We need a /bbg/.
Bodybuilding general.
Julian Jackson
Ok thanks I'll try doing that 2x a week.
Are my rep ranges for the pike compression okay?
>also, chekd
Jaxon Barnes
If I were you I would just go to the park. You could also do dips on a chair, bench, table or whatever you find. > how to get jacked bwg style? > skinny lank body
how is your eating going? I am also skinny af, but over the past 2 months I've forced myself to eat according to my goals. You can get jacked without dips, but you can't get jacked without eating adequately.
>can I just do a fuck load of pull ups and chin ups? youtube.com/watch?v=PQQ3vLn9BVw This video might help you, around 3-4min starts the part concerning you. With bodyweight you have to progress to harder exercises, harder variations of pull ups and chin ups. It would be better if you do 10 weighted pull ups instead of 50 normal ones. Better for getting jacked.
The best thing I can advise you is to listen to that other guy, give Foundation a try. It's easy to follow, because you have a plan for the next 2 years what to train each day.
Zachary Evans
Can anything bad come of training on a hard floor? Recently started doing some eccentric dragon press shit and I just noticed some 2-3'' in diameter brown spots like from bruising, but it doesn't hurt or anything. I shouldn't be too boney.
Joshua Walker
You post a lot of gymnastics. Now I want to watch some. Do you have any recommendations for a youtube channel or whatever you use?
Luke Perez
go make one then
Josiah Lee
pic?
Logan Wood
How to do a muscle up ? Like I watched a lot of videos on YouTube and I understand the grip , movement and so on , but everytime i try to do it i fail , is there a "secret" or someone has a better advice?
Robert Ortiz
The motion is really weird. Once you can do a proper muscle up youll understand it. Most tutorials are not helpful because they cant teach you how to really do it. Only you can. Try doing negatives and Russian dips to understand the transition better.
X is a speck of dust between the lens and camera. Sorry for shit quality.
Matthew Sullivan
p sure he means russian dip
simulates the same motion of the muscle up transition. only difference being the neutral grip
Elijah Wright
No i meant Russian dips as in the exercise on parallel bars. They teach you how to shift your weight forward like you would in a muscle up.
Thomas Murphy
It's nothing serious. Mild skin trauma from being squished between surface and vertebrae
Owen Rodriguez
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James Butler
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Nolan Anderson
bump
Gavin Gray
Newbie here. How fast is it possible to lose weight if that’s your primary focus? This is what I want to do in the summer holiday. Is it possible to lose one kilogram a day? One kilogram every two days? Even one kilogram every three days or two kilograms every five days would be OK. Is that possible and how should I do it? Is it possible to harm myself from exercising too much?
Ethan Ward
fastest way to lose weight is to starve, just drink water
Anthony Morales
read the sticky, don't starve
Isaiah Cox
Just found Parallettes 1 and 2 by GMB, anyone have any experience with either of these programs? Are they worth doing? Thanks
Ethan Young
What's the closest thing I can get to substitute this thing in pic related? Can I do it like the black stick man?
Angel Carter
How high should a parallette bar be for beginners? I'm planning on mostly doing progressions to get up to planches, like frog stands and stuff like that.
Sebastian Nguyen
eh, I just do it on the ground and lift fit in the air
if you only want to grab on to them, then like 10cm?
Jaxson Hernandez
How far are you in your foundation progressions? Do you guys use anything else beside foundation? What are your bodyweight routines, if that's the case?
Colton Evans
Im doing my own routine with my own preferred exercises
Noah Brooks
Why's the blue stickman's dick sticking out?
Kayden Stewart
So i hear about foundation and also eggs calosthenics youtube
But im pretty much doing pushups, pullups, dips and plank for now until i can do fecent amounts - is that ok?
Jacob Morales
Yeah. Thats actually the best way to get started. Basics are the foundation. People shouldnt even bother with advanced moves if they havent mastered the basics.
Anthony Reed
May I recommend someone putting the most important shit (like the very basics) of foundation into a txt or make a copy pasta for a second post out of it ? Because there are people, for example from certain countries, that cannot use the p2p downloads for the sake of not going to jail - and lack the monies
Noah Morgan
Thank you.
Only thing im worried about is i think some kind of impigment in my left shoulder on dips
I think ill get bands and wrok on form and also shoulder mobility