>Foundation series (4 books + 2 Handstand + Rings)
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Left side is the exercise, right side is the mobility for that exercise, you do mobility after each set
FSAS - Fundamental Straight Arm Strength FBAS - Fundamental Bent Arm Strength FLS - Fundamental Leg Strength
the numbers like 5x60s means mastery for the movement, in this case you look at 60s/60rep template and follow that progression, once you hit mastery (can do 5x60s) you move to the next level
for negative movements, 5x5x10s means you descend for 10s each rep
>SL SL progression seems to be different from PDF's
i might have to stop doing dips and knee raises because my dumb left shoulder is getting hurt somehow
Asher Martinez
probably if you do them both on the same day or more shoulder work
Jonathan Wright
1. how is your back work? 2. what shoulder mobility do you do?
Alexander Johnson
ytwl's saved my shoulders, worth a shot
Jackson Allen
How good is bodyweight training for body recomp? Want to eat at maintenence and progress through a routine, was wondering how long results would take to show up compared to lifting. Skinnyfat btw
Eli Martin
Lifting in short term (1 or 2 years) will give better results than BW, in terms of looks
Hunter Barnes
Like anything youll get noob gains, but afterwards youll hit a point where you connective tissue needs to catch up to your muscular gains, after that youll see more gains depending on how you set up your routine.
Daniel Jackson
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Joseph Sanders
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Easton Jenkins
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Carson Carter
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Thomas Rogers
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Ayden Cooper
I want to do this. Do I need to add a separate progression for it to Foundation?
Jackson Bailey
is false grip muscle up on bars easier than normal grip? on a bar
Adam Morris
guys how do i build strength for pullup? used to be able to do 2 reps but that was 6 years ago also is wall mount pullup bars is okay or just a memes?
Hudson Parker
Notice how all of them are fucking skinny as fuck. Not that hard when you have anorexia and weight 100 lbs.
Jayden Stewart
negatives are best imho chair assisted or band assisted are ok too you can probably get a chinup first too so switch to those when you can
no idea on the wall bar, i use a power tower cause i like having the p bars for dips and whatever
Hunter Davis
>power tower do you clench your shoulder blade throughout the workout?
Jonathan Cox
nope, i bench the tower
Justin Ward
Notice how you are fat
John King
Doesn't fucking matter. There was a guy on reddit a long time ago who was doing only pullups and pushups. That's it. He went from hungry skelly to his natural limit in. Consistency is the main point. Not programming 20 exercises and getting lost in details. Do a few, but do them good.
first you need to be able to do straddle planche, can you?
RC progression in Foundation
>He was an idiot and did no leg training at all though His legs look slightly smaller than mine, I don't train legs at all, buying new pants every few months is too fucking expensive, I already have to buy a lot of shit like larger shirts already
yea and they are all no taller than 5'
Carter Hall
>only pullups and pushups don't forget he was doing them weighted
Brayden Long
>do straddle planche Let's imagine I can. Then what?
Ryan Gonzalez
also imagine you can do HBP then progress by widening your hand position, when you can hold it that wide for 5x60s, start 15rep progression for pushing off
Mason Brown
Do negatives, that's what I did and I improved greatly.
William Gutierrez
Impressive, but he did do them for bloody 8 years.
Caleb Brown
notice how he did no progression? and later how shit his progression was?
Elijah Powell
what is that tumor above his belly button?
Ethan Clark
the rare 7th ab
David Diaz
make sure you aren't shrugging you're shoulders.
Jaxson King
K, I have a problem with my sternum area/center of my chest popping when I do OHP/stretch my back. I get the pop after doing handstand holds against my wall and my sternum hurts for while. Everywhere I looked online popping wasn't a big deal or said go to the doctor(not an option for a poorfag in burgerland). I was doing handstands this morning and it popped again while getting into place against the wall, and hurt while I was doing the hold. Immediately after I finished my innerchest/sternum hurt terribly and it was painful to breathe, talk, or move in pretty much anyway other than with my back hunched over. It still hurts really fucking bad and like 30 minutes have passed. It literally hurts to walk and breathe. I can't find shit about what it might be online. I don't want to go to the doctor because I actually cannot fucking afford it. What do?
Eli Sanchez
Anyone got the GB stretch courses. I have a pdf only for Front&Middle Split, Thoracic Bridge and Shoulder Flexion. I am looking for Pancake Pike and Shoulder Extension
Carson Edwards
die in pain, you might have broken ribs
Kevin Roberts
So if I'm just starting bodyweight should I exercise every day? I can do 3x12 shoulder width push ups but third set is pretty hard, 3x15 squats and 3x2-3 pull ups.
Henry Nguyen
your schedule should depend on your recovery time some routine examples here
Tyler Rodriguez
How do I cope with my left extremities being weaker than the rights? I feel it in every exercise possible- wrists, shoulders, arms, legs,
Logan Harris
make absolute sure you have the form down
Adrian Thomas
morning yall
Evan Cox
planche progressions planche to a handstand maltese progression which is much harder and finally the world class move the "maltese press up"
Jason Cooper
hows your day going? just finished my work out, did 3 sets out of 4 as shoulder started feeling funny, don't want to relapse D:
Elijah Diaz
Do some dumbbell isolations
Easton Hill
funny how?
Andrew Butler
Depends. Assuming you arent kipping your balls off false grip is easier. But if you are using momentum non false grip is probably easier.
Gavin Campbell
Can someone post an Olympian's workout regimen? I'd like to see how they got to be so good
Cameron Garcia
Y'all think two 750mL glass bottles could support 72 kilos? Asking for a friend
Standard bottle glass, can't tell how thick it is on the inside, opening is 2.5mm. I'm gonna use a rectangular gin bottle instead of cylindrical wine one; larger surface -> less pressure since mass distributed, I hope.
vids for front, middle split, bridge, and shoulder are up.
never saw pancake and pike for GB. but laughlin has one too.
listen to this guy which means starting from scratch with proper form, no favoring either side. but not this guy since isolations use different muscle groups and actually further imbalances.
Easton Lee
What's easier. 1-hand chin ups or 1-hand pull ups?
Elijah Perry
To test them you could try putting a wooden support above them and then just standing over it.
Maybe try jumping a bit. If it breaks you will be safe thanks to the wood.
Evan Walker
I think I need to let my shoulder rest after a bad roll out from a headstand.
I was close to getting it too.
Jose Roberts
Perhaps check out Nile Wilson on Youtube, but he usually doesn't get in depth about his routine.
handstand 4x30s Push-up pike press 4x5 negative ring hspu 2x1 bench press 3x8 burn out set 2x20 band press 3x10 laying Dislocates 3x5 15lb Cardio Pistol squat + dead lift - pyramid 1 rep reach 2 reps each 3 4 5 6 7 8 9 10
Core work finisher
back extensions 3x10 hollow hold 3x36s floor twist 2x10 compression reps 2x20
Lucas Rivera
this nigger needs to lock out
Kayden Williams
he does when he turn the rings in
Caleb Williams
time?
Nathan Baker
2 hours or so
Ayden Russell
With all the youtube videos and instagram post, somone could make an archive of all the GB movements in webm form
Bentley Baker
how is everybody doing today bodyweight broskis i started adding littlebeastms handstand routine on top of my foundation work for more shoulder strength what do you guys think of this
finally hit 3x12 bw pullups which was a goal of mine for a while guess its time to an hero finally
Adrian Brown
or l-sit pull-up
Owen Wright
Meh the foundation series has better progressions
Lincoln Mitchell
i didn't know anyone else had discovered that guy. granted i know nothing about bodyweight fitness so whatever.
i like him because he's the only person i've ever found who's reached a very high degree of excellence in both weight training and bodyweight training.
Looks like you are covered for Foundation equipment
I might visit when I come to US for the first time next year
>2h work out I have better shit to do
>webms why? They have limited size
looks meh
Isaiah Nguyen
>2hrs
is long?
Aaron Wood
I think this might be an appropriate thread to ask, I'm about to start a 4 week fitness regime to help with entry to the defence force, I've always been pretty fit in terms of endurance but not so much strength, so I have zero understanding of training for strength terminology.
Pic related, what does three times through mean?
Ryder Green
well yea, unless you are training for some comp, 2h is overkill
>brisk walk what the shit are you linking this from? 4 weeks is not enough time to do much with your strength levels
Jonathan Wilson
its not intended to get me jacked, just to pass the fitness physical easily. It's only 15 pushups, 45 situps and a 7.5 on the beep test.
a-are you doing f-full routine in one session? m-mirin if so
you never said where you're at now, also sit ups are bad for you, desu
not for people who have shit to do
Brandon White
Yeah, but it's only the first level of foundation 1 and handstand. But it takes me roughly 2hours to complete.
Jose Hall
>you never said where you're at now I can do 15 pushups but thats basically my limit, situps I can do forever, you get some core strength from cycling
>situps are bad for you that may be, but theyre part of the requirement for entry.
I'm just looking to know what 3 times through means.
Gabriel Rogers
grease the groove
Jace Phillips
Are you doing AxAxAxx? It gets easier with time, senpai, keep at it On low volume (first 6 weeks) I can finish my work out in 30mins, my longest ones are weeks 9, 10 ,11 when I have to rest 5mins between sets sometimes (5sets with 5mins rest is 25mins of resting alone)
>I'm just looking to know what 3 times through means. no flipping clue, maybe you do >10 reps 2min rest >8reps 2mins rest >6reps 2mins rest repeat 3 times
don't do sit ups while training, you can do them for the test, you can train your core in other ways
Colton Garcia
much appreciated, ill try look for some better core workouts instead
Adrian Fisher
look no further, Manna progression, if you can do sit ups for hours and have no upper body strength, try to do FL progression Hollow Body Rock 5x60r youtube.com/watch?v=qgV51C4ebRs
Jose Green
Regarding Foundation/Handstand.
Has anyone else wanted to do a traditional weight P/P/L but integrate the mobility , ab work and Handstand elements from these courses before? Is it a good idea? I don't really want to achieve any of the end 7 progressions (yet) but I want to be mobile and flexible and achieve a good HS and HSp.
An example would be to to the P/P/L from Reddit and adding some mobility exercises from each Foundation element into certain days while also adding HS and stretching.
How could I work this?
Henry Jenkins
just do like Foundation suggests, do mobility after each set, I would advice to progress in the same amount of time as for Foundation, meaning 3months of the same mobility exercise
my work out time mm so, in my opinion, that routine is retarded, but anyway >Pull for pull days you can do the RC mobility >Push HBP mobility >Legs obviously legs mobility
when you do DL, do the SL mobility, also to balance out muscles, if you do DL then do Manna progression for core, with mobility along side it
just what I would suggest
but that routine is garbage, in my opinion, too much work for single muscle groups
Zachary Lewis
I can do 1 hand chin, but I can't do 1 hand pull up, so chin up I'd say, probably cuz it uses the bicep more
