>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
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 tried to do some pull ups the other day and my abs are more sore than my arms. I didn't hang off the bar, is this normal?
Isaiah Sanchez
Can I gain muscle on my biceps back from just doing pill ups and chin ups everyday? Preferably non weighted. I have a bulged disc.
Nathaniel Gonzalez
Yes
Camden Cruz
Do i really have to do 12 weeks for each progression? That seems totally unreasonable.
Cameron Peterson
why would you do them everyday instead of every 2-3 days? how are you suppose to recover?
Evan Mitchell
Honestly I want to think itd help with my bulged disc. But if I have to rest what would be a good amount to do everyday 3 sets of 8 or 15?
Luke Williams
Keep in mind, your muscles grow when they repair the damaged tissue, so Ax would be best program, if all you want is to work biceps, but I would suggest some triceps work alongside, otherwise you could develop elbow pain
>Nah, you don't just do week11 and week12, get SPL from nothing in 2months
Did you let your legs hang free?
5x15
Nicholas Perry
Great thanks and youre right I don't want elbow pain. I do planks for core work as well. Sleeping causes muscles to grow correct? I have issues sleeping for 8 hours is that bad towards muscle gain
Blake Gray
3 months advancing from a PE1 to PE2 seems excessive. I get that these skills take time, but if I can do more for a given progression shouldn't I let myself advance faster so long as I'm not cheating?
William Jackson
resting as in, not doing anything stressfull to the muscles also known as rest days, but yes, sleep is best for that, 6-8h is the best amount alongside resting, you need protein for muscle repair
Jonathan Lopez
3 sets of whatever the most you can do is and increase over time, ideally you want somewhere in the 5-12 range but since you aren't using weights eventually it will be too easy for you. anything past 12 reps is purely for building muscular endurance over strength though, thats why people train with weights so they can keep increasing size (with 3-8 range per set)
Cameron Ramirez
If I could add weights I would, my legs and back are numb a lot during the days. I have to stretch it out and be careful. It's been like this for almost 10 months
Adam Green
Thanks for your advice, I'm taking a photo of this to be a reminder.
Isaac Price
...
Logan Cox
This is a nice forearm exercise.
Ayden Scott
Do I begin to do archer pushups instead of normal pushups that I do now 3x25 ? Or do I add another set ? I do diamond pushups too
Christian Foster
its still 3 weeks for progression i achieved hbp, ropeclimb and free handstand (over a minute) in month, would take me years with gymnastics trash
Xavier Hughes
if you're able to do archers, do archers
Wyatt Wright
Awesome. Good for you.
Aiden Peterson
Do you guys like splits?
Levi Cook
Thats not how gymnasts actually train. You really think they waste years trying to achieve basic gymnastic skills? No. If you ask me you should move on when you are ready, not when the program says you are.
Jaxon Gutierrez
I can do front splits but fuck me do side splits look painful
Gavin White
Thats because they are. I can do front splits without a warm up but for side splits i need at least 10 mins.
Kayden Smith
naisu, desu
I'm gonna try and start training for them when I start lvl 4 next week, shit is boring
Charles Lopez
OK thx
Aaron Baker
I'm 20yo, 5'9 and 120lbs, is it too late for me to bulk, exercises and even try tricking?
Kayden Torres
you've expired.
David Morales
fuawk
Connor Taylor
Has anyone tried the Centurion Method? I've known about it for some time, but have found virtually no reviews or comments. For those that don't know it, watch this interview with the dude that created it. In the meantime I'll post some of the workouts included in the book. youtube.com/watch?v=vTJ9G5xGTz8
Robert Rodriguez
The workouts are divided into 3 blocks (explosive, strength and endurance), providing over 10 different workouts for each block getting more difficult each time.
Examples for the explosive work outs:
10 rounds of 30s sprint as hard as possible 1min sprint as hard as possible 20x strict pull ups 20x jump squats - 3 rounds of 60x burpees 20x push ups 15x jump squats 3min plank - 10 rounds of 10x dumbbell flies 10x push ups 5x pull ups 1min plank - 3 rounds of 30x dumbbell swings 20x burpees 20x leg raises on bar 20x 2 dumbbell lunge walk 10x pull ups 1min plank 30x squat pick ups 30x push ups
Julian Sullivan
Strength:
20 rounds of 5x strict push ups 5x strict pull ups - 1 timed round, using heavy log/bar: 10x push ups 5x pull ups 3x5 deadlifts 3x5 squats 4x5 thrusters 3x5 clean and press 3x5 bent over row 30x burpees - 2 rounds, using 10kg sledgehammer/log/bar: 100x sledgehammer swings (50 each side) 50x thrusters 50x squats 50x push ups
Austin Bennett
bumping this
Landon Lopez
Endurance:
1 round of 1 minute of each exericse back to back, no rest: squats mountain climbers swings of a medium weight divebomb push ups jump lunges bicycle punches side lunges clap push ups pull ups - 5 rounds of 1min skipping 10x bear crawls 15x jump squats to star jump 10x burpees 15x burpee pull ups - 1 round of: 1km sprint 60x weighted squats 50x push ups 40x weighted sit ups 30x weighted squats 20x push ups 10x weighted sit ups 1min plank
----- These are just a handful of examples. Whether you have any experience with the program or not, what do you think about it?
Colton Hughes
no man, unless you are diagnosed with cancer.
Looks like the things they make people do in the army. Does it have progressions for the explosive part? To me the explosive part seems to have too much endurance and not enough explosiveness.
Sebastian Jackson
Jesus christ fuck no You are 20 years old People start doing calisthenics at 40 and finding success Start now. Stop being unmotivated.
Camden Foster
Ayy what do you think of this? Basically I altered the leddit program to work with my 3 protrusions (no leg day but I swim/run sometimes so my legs are decent)
AxBxAxBx... A: Ass. 1 arm Pull-up- 3x6 Russian Dip- 3x8 1 arm push up prog.- 3x8-10 Lever pull-ups prog.-3x 8-10
B: 1 arm pull-up negatives- 3xAMRAP Strict dip-3x8-10 Handstand pushup prog.- 3x8-10 Front/back lever prog.- 2xF each
It feels kinda short so I fuck around with planks/sphinx push-ups and other accessories after I'm done CBP for attention
Aiden Wood
No progressions there, just a list of different workouts ordered by difficulty. The whole premise of the Centurion Method is supposed to be that you do it yourself and arrange the workouts as you see fit. The examples I listed are a handful from all easy, intermediate and difficult workouts of all 3 blocks
Henry Ortiz
You can do 6 reps of 1 arm pull up?
Andrew Long
Call me an idiot but i'm not sure on how a typical routine plan would work in this pic.
Is it where you do PE 1 in each category then next week you do PE 2?
Jaxon Murphy
Nah you are not an idiot, in this pdf are the explanations for that pic. Do you know how to use a magnet?
>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
Jordan Bailey
Could i get a routine rate?
Hunter Sullivan
yep post it.
Wyatt Myers
>Do you know how to use a magnet?
Not really, i know its something with torrent files.
Liam Ross
I use uTorrent. In the top left there is File. After you click File, choose Add torrent from URL. A window opens. Paste everything there from magnet to announce. Press Enter.
Do you have experience in gym or bw?
James Brooks
Sup, I decided recently that gymnastics conditioning is the workout for me. Been mirin these dudes all day.
If you have any questions about bw .. go ahead. You might as well post your goals and your intended means to reach them.
Kayden Jones
Well not him but if i take weight gainer and do bodyweight exercises only will i still build muscle and gain weight?
Xavier Nguyen
Yeah, you don't even need a gainer if you eat really really a lot. But if I were you I'd buy protein powder instead of a weight gainer.
Wyatt Hughes
what's the difference? I barely eat and have no time too, being a poorfag also doesn't really help.
Ryder Reyes
I'll give you example with the first and last weight gainer I bought. 100g of weight gainer has 88g of Carbohydrates, 8g of Protein, 390kcal
The protein powder I am currently using: 100 g of protein powder has 2g of Carbohydrates and 88g of Protein, 95 kcal (1 serving for both is 25g) Carbs are useless for gaining muscle. To build muscle you need to eat 2x(your weight in kg) grams of protein a day. If you are a skinny fag 60kg, you need to eat 100-120 g of protein a day. Being a poorfag is terrible. If you weren't poor you would have more time and you would have good stuff to eat. I guess you are a slav or a spic. You have to find cheap alternatives.
Colton Hill
So protein powder is actually more beneficial for gaining weight?
I want to start with basic bodyweight exercises while gaining weight, and then move towards the more advanced and harder ones and finallly a gym.
Evan Davis
4 exercises a day seems like a bit low volume no pure ab work?
Julian Myers
many times more beneficial. Do you have a routine/progression to follow?
Carson Green
Not really no, i haven't started yet, i graduate in about two weeks give or take and i'm gonna buy the protein powder i think and start finally doing something with my life, you got any good into routines?
I was thinking about doing circuit 1 2 and 3 respectively Monday Wednesday and Friday? Is that a good idea or should i add more or less? I find i might have trouble doing 5 sets of 30 push ups.
Jeremiah Young
the only fundamental thing i see wrong with it is the lack of any pull exercises, ie rowing and pullups. other than that, i mean its a pretty basic beginner program, don't expect to make much gains off of bench dips, pushups, and bodyweight squats. if you're a beginner or just need to get some light exercise in its fine though, depends on what your goals are honestly
Brody Bell
I am willing to help you, but I am going to bed now. Tomorrow maybe if the thread is still alive. If not there will be a thread next monday. Just say that you are the guy who graduates in two weeks.
Nathan James
Ok thanks man, good night!
Isaac Morales
Yes lol
Landon Harris
Anyone have a stretching program I can work with? At this point I'm having trouble progressing because of tightness and not strength
Liam Edwards
>Push Day
Handstand push-ups 4x4 Weighted push-up 3x3 under grip bench 3x8
Side ways curls 3x10 Victorian presses 2x15 Maltese presses 2x15 japanese presses 2x15 sword withdraws 2x15
Weighted Planks 3x10s superman 3x10s hollow 3x10s side plank 2x10s
>Pull Day
Ice cream makers 5x3 weighted pull-ups 3x3 single arm cable rows 3x10 wall handstand 2x60s Ring handstand 2x30s
cuban presses 2x15 dislocates 3x5 T press 2x15
leg raises 2x30sedonds glute pulls 2x30s decline sit-ups 2x30s reverse hypers 2x30s back extensions 2x30s side pulses 2x30s windshield whippers 2x30s
