>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
>tfw your joints transform into jello and you ascend to aestetic god
Chase Jackson
Right elbow aches a little after a set of chin ups well within what I'm used to. Feels tendon related, and I'm paranoid about snapping my shit as usual. Would regular applications of heat help?
James Brown
Welcome back Karen
Jack Roberts
have you had elbow problems before? I fucked my triceps tendon and if I do biceps before triceps, it starts to hurt again, I try to do triceps first, then biceps, never do biceps or triceps without the other
Ian Long
>previous elbow problems Not to any significant extent, no.
Alexander Thompson
do you do triceps work after chin ups? what rep ranges are you working with
Cameron Perez
5 x 3 chin ups. Do bridges count, or should I add some dips once I stop aching?
Blake Ross
bridges for triceps work? well it's minor, dips would be better your biceps is tensed now, try to relax the biceps, table is good for that, just don't overdoit with deltoid stretching in it, and yes any antiinflamatory gel should help with as well
Adam Baker
Off out to look for a park with bars.
Adrian Young
Can somebody explain to me the safest static hold progression thing(Steady state cycle) in the OP? Does anyone do this shit?
Chase Ramirez
I do Foundation, that link is only in OP as it used to be in old /bwg/
Alexander Carter
Yeah I also do Foundation. Steady state cycle SSC is doing some holds with 50% intensity between the warm up and the main workout, in order to strengthen ligaments and prevent injury. But I don't get how to schedule it.
Easton Collins
...
Jose White
I just glanced at the article, you strengthen your tendons and connective tissue by advancing slowly like Foundation suggests, that article doesn't apply to people who already follow a program for static holds (like Foundation)
Isaac Bennett
Yep, I've got walking [spoiler]and fapping[/spoiler] down to a tee.
Colton Bennett
What do you guys diets look like?
I'm doing bodyweight + weighted belt Dips, push ups, pull ups, chin ups, muscle ups, pistol squats, L sits, running, how do I turn this into a routine? Wanna be making optimal gains starting from right now as I wanna slay some sunshine festival puss
Luis Collins
is it possible to do foundation along with other lifting routines which stress the upper body?
Jaxson Parker
how many faps on average do you need to cum?
half a liter of milk for breakfast, soup and chicken for lunch (in a cafeteria), usually make chicken or beef with macaroni for dinner (sometimes with mashed potatoes)
to make it a routine, decide how man days a week you want to do it, going by the shit you are doing now >A: dips, chin ups, pistol squats, running >B: wide grip pull ups, archer push ups, L sits, running
depends what you want to focus on in Foundation, if you want to do it all, just squat and DL with weights, don't do SLS.
James Wood
ok then, if i do 3 days a week of OHP and weighted pull ups + bodybuilding shit is doing foundation pretty much off the table then?
Jeremiah Butler
well, pull ups are in RC progression, doing OHP hits your front deltoids and triceos, so FL and SPL progression is out, all you have left is Manna and SL
Christopher Rogers
I do keto, have been for 6 years. 95% of what I eat is cottage cheese, tuna, sauerkraut and the same but with more fats and cheese if not cutting, which is most of the time since body image issues. Way too many, I can barely find something fappable last 2 years. I did nofap last year, which was when I began bodyweight training and strict diet. It's not homo to enjoy looking at built, greek god-looking dudes, r-right?
Asher Gutierrez
n-not if you are looking in the m-mirror I usually fap once a week, but this month has been horrible, I want my pee-pee tickled so badly...
Cameron Stewart
is Manna a good ab workout? i want gymnast abs to aesthetify my texas method physique
Alexander Thomas
it's adequate, dude doing manna final form easier variation of manna L-sit is in Manna progression
Liam Turner
ok thanks for your help. will begin next week.
one final question - we all know that with lifting, more food/energy = bigger muscles and more strength. i assume the same applies to bw but there's the added problem of higher bodyweight increasing the load lifted, so what is the optimal diet strategy for calisthenics/gymnastics?
Xavier Moore
you can't be inceasing your weight all the time, general rule of thumb, BW is easier when cutting and harder when bulking, as opposed to lifting
Isaiah Bailey
Should I squat with barbell? I hate squatting on one leg, I think it hurts my knee.
Kayden Anderson
Same shit. I use light rubber band and do 2x15 of bicep curls and 2x15 tricep extensions before chin ups. It helps a lot. I also do tons of band pull aparts, I heard it very important for shoulder and elbow health. Planche leans can also strengthen your bicep tendons.
Luke Morris
Is GB Thrive worth it?
Oliver Edwards
I just discovered flax seed, sesame seed and chia seed.
I get flax seed 100g for 0.54lv which is 0.30$ and has 18g of protein. I get sesame seed 100g for 1lv which is 0.55$ and has 18g of protein
Cheapest shit I have ever found, I put it in my oats, no taste, you only notice the texture. Lately I've been hanging around the nuts shelf in the store quite a lot.
Luis Morgan
I don't see a problem. If you can squat your weight you should be able/almost able to do a Single Leg Squat (SLS). You hate it probably because you need to train your mobility a bit, tight hamstrings and shit. Or maybe you think it hurts your knees and avoid it. Barbell squats are fine in my book.
Jaxson Thomas
yeah, don't forget to share it when you buy it.
Luis Gomez
Seriously, are Omega 6 concerns a meme? I see quite a few of us use Flax, but I've read so much contra dictionary shite, don't know what to believe.
Aiden Torres
Yeah they are meme. The only non-meme concern is protein concern. That's why I eat flax. Flax will help you with your omega 3 but it's more valuable as a means to increase protein intake. Especially when you are a broke as shit slav
Josiah Rodriguez
how to get that fucking free handstand i dropped my usual routine (except some muscleups theyre too fun )and autistically try to achieve it but no results
Leo Baker
Maybe you could try doing a headstand first. I haven't reached HS yet.
Logan Torres
can do headstand for minutes, same for wall handstand
Carter King
That's a bit discouraging to hear.
Btw. How do you warm up for Handstand? Can you give me some advice? I want to reshuffle my routine. I do Foundation and currently am doing this.
Manna (abs) Side Lever (lower back) Single Leg Squat
I want to do change it to Manna Side Lever Handstand
The problem is that Handstand in foundation includes stretches and forearm exercises prior to doing the actual Handstand and they take at least half an hour. What do you think? Is it okay to do forearm exercises and squats later?
Mason Davis
Ok so my shoulders started to hurt when I do pullups. It's not during the reps, but after I finish the set. It doesn't happen with chin-ups or any other exercise that hits the shoulders. The fuck is happening?
Levi Flores
Can I get ottermode with bodyweight? Getting concerned at this point cause chest doesn't seem to improve too much looks wise
If you do it on a rough surface it will still work, even though you won't move. You could try putting towels under your arms and squeezing your arms at the top of the push up. I do it with rings, which makes it comfortable and a natural movement.
Christian Russell
i just stretch my wrists for a moment but i can do foundations handstand series last forearm progressions easy
Benjamin Bennett
I've hopped on it just recently, but it's good to start and includes both skill work and strength work with is great. Sadly progression is kinda poor and you'll need rings after a while. Try it out yourself user :3
To reply to "foundation?", I'm already at mastery level regarding HBP pbar dips (been doing them on a 90° angle),but don't own equipment to continue the progression
Michael Thomas
Thank you
Easton Long
you can do 5 fingertip push ups? wow. Last question. What should I do first? Side lever or Handstand. After Side lever my lower back is exhausted af. Maybe Side Lever, wrist stretches for 10 mins and then handstand?
Brayden Torres
This seems to make sense, I'll try it out right now Thanks user :3
Nicholas Phillips
Wouldn't archer pushups be a better solution? Or diamonds?
Cooper Carter
What helped me most with my handstand is pressing into it. Jumping into a handstand over and over wont achieve much results.
Oliver Ortiz
I've given a read to foundation. And I want to practice it.
I must say that I really enjoy the very slow progression approach. However I come from 1 year of consistent street workout, right now I can do 11 muscle ups and a decent front lever and human flag.
I've seen that unless you can master a certain PE you're required by the program to practice that for 3 months (12 weeks) before moving on. However if I'm already close to mastering a movement, just a few seconds or reps short. Is it a sensible approach to reduce the time spent on mastering it to 1 month or less?
If you were to follow the program as intended I would need about 5 or 6 years to get to a front lever which seems a bit excessive.
Justin Cox
Don't know, I am on the workout hype train for 3 months. To me archers sound better than diamonds.
Dude, you can start them from week 1, 5 or 9. No need to spend 3 months on everything. (fuck I wish I was more confident in myself when I wrote this. If I am wrong, pls give page where it says you have to start from week 1.)
Lincoln Anderson
What are some good hamstring exercises? I don't feel like I'm gitting gud from hamstring bridges.
Jaxon Brooks
You calling him Karen too now? Good to see.
Cooper Smith
Danell Leyva is bae.
Charles Hall
do whats your priority first
Caleb Long
cyber bullying is not a laughing matter
Andrew Torres
I can currently do 18 tucked knee planche push ups consecutively, how many should i do to be able to increase my total number set/rep wise
Jace Anderson
Best gymnastic rings?
Landon James
cheap ones
Jonathan Carter
Eh, for my legs I found that DL's were enough, I don't like the feeling my spine when I squat with BB, it's easy to untrain legs with BW alone
eh I just eat fish oil for that vitamin D and omega 3 (not 6)
try following Foundation Headstand progression?
it won't, you doing archer push ups?
do SL on different day than headstand
the program is made with aushwitz and landwhales in mind, for starting point, you can easily test for masteries, if you can do front lever, obviously there is nothing for you to do in FL, human flag is in manna progression, so start there, muscles ups are in RC progression (pull over or something)
w-which one is h-he, a-asking for a f-friend
wooden ones
weird question, if you can do 5x15 move on
Colton Johnson
>last name Levya The one on the left.
Carter Morris
>do SL on different day than headstand
No days left in the week. 5 days doing Foundation and I am always slacking in the weekend.
Matthew Howard
At page 18 of foundation one it says:
"You may continue on in this fashion demonstrating MASTERY of a new HBP /PE and HBP/PE>iM per workout day, until you reach a HBP/PE OR HBP/PE>iM where you fail to complete the week 12 programming with correct form and tempo. Once you reach this point, you will begin the next week at week 1 of the 12 week cycle for the HBP /PE which you now need to master."
So the program wants you to start from week 1. However it seems to me like a sensible approach to start from week 9, or maybe do week 3-7-11-12 instead of all of them in case my mastery is almost there.
Yeah I can do those exercises but I wouldn't say I'm mastering it, I would like to try and respect the progression the coach has devised. This could help me reinforce some lacking movements and avoid injuries.
John Reed
>At page 18
You are right. But check out what it says on the same topic at FoundationTwo p12. I think he forgot to mention it in FoundationOne. I am going to keep starting each element at weeks 12/9 or even 5 for the really hard ones.
Noah Hall
Ahhh very nice, this makes perfect sense and makes it all more approachable. Very well then. ty for the info.
Brayden Brown
Glute and ham raise
Brandon Campbell
Thanks, senpai.
Joshua Martinez
What a disgusting language.
Henry Roberts
been implementing the routines from this book the past week. i know im skinny but im slowly starting to see my abs and my chest is getting more defined just from some basic stuff. on top of taking creatine everyday. 5'8 120
Elijah Robinson
god damn i still have a long ways to go looking at this pic in full view. btw what are some good bodyweight leg exercises bros?
Wyatt Bennett
I want to be able to do 3x8 chin ups and 3x8 pull ups
What can I do? I already can do 3x8 chin ups and 3x5 pull ups with a rest between sets of 60-90 seconds.
If I do 3x8 pull ups then I only can do 3x6 chin ups and vice versa.
Dylan Evans
Did you use a cookie cutter for this?
Charles Clark
lol idk man, it seems like it. how do i fill in my sides
Kevin Baker
>Spending money on books when you ought to just buy something to eat
Gavin Gutierrez
weighted pullups or just pullups since wieghts are illegal in bodywieght
lol just drink 20 pounds of water before you do them
Ayden Jenkins
can i just bulk on mcdoubles then? i dont usually eat at work from 8am-4pm, then eat a big meal or two when i get home. i use to have a belly on me but at this point ive lost all the weight i want to. would eating fast food speed up my bulk? ive cut out most sugars and processed foods and have been only drinking water and coffee so ive lost quite a bit of weight pretty fast
Charles Watson
idk if you can tell but i was pretty pudgy with not that much muscle. but i started drinking black coffee every morning and fasting once a week for health purposes. im definitely alot healthier but i want to stack on the muscle now
Brody Taylor
...
Nicholas Green
lol i love it, thanks bro.
David Wilson
this is a better pic right?... right?
Liam Hughes
It may not be bodyweight but I don't know a better place to ask, should I stretch my legs together or one by one?
Gabriel Peterson
i would do both and single. for a better stretch, but if you want to pick one, single might be better
Xavier Powell
I'm worried that I might not be able to treat them symmetrically.
Carson Long
>120
top lel mate.
Gavin Carter
are you saying you are doing all the foundation movement in one day and x5?
spooky >creatine ugh, why breh
if you are strong enough to do pistol squats, you are done with BW for legs
well no shit, do 15rep progression from Foundation, start week 5 (4x6)
mmm sure, but you will pack some fat with that
which part do you want to stretch? can't really stretch hips doing both at a time
>777 I've never used a resistance band before. Are there specific resistances/band dimensions suitable for warming up with bicep curls and tricep extensions?