/bwg/ - BodyWeight General

What grip should you have when you do rows on rings? Do you start with the back of your hands towards you and turn them 90 degrees with the palms facing each other when you're at the top of the movement?

When you're doing the Reddit recommended routine, on stuff like incline rows and incline pushups, do you do 5 reps, go lower, do 5 reps until you can do 8 reps at your lowest and then progress or do you do 8 reps and then go lower?

Why all the joint support stuff? Do alot of you guys have some form of tendonitis?

Why are back picks so hard to take bros

Haha whoops...

They're much easier if you have your dad hold the camera "bro".

I dont but still good meem

youtube.com/watch?v=Cem7umrIDbQ

I put it on a table and have it take a pic after 5-10 seconds. It looks like somebody else is taking a picture of you

>tfw you will never have your dad take a pic of you and compliment on your progress
I thought this was a happy thread, f@m?

Well he's at work so..yea

Dank me me friendo

>"My dad is at work", said the black kid
It's cool that you're mom has been telling you that for the last 20 or so years.

your*

you are mom is telling you that?

Are you really supposed to turn your hands 90 degrees instantly and not do it gradually?

Thanks man. Kinda sucks cuz I'm so dark and just got back from the beach. Unnatural lighting is not my friend

Your phone doesn't have a timer setting?

I have bad timing. Kept taking pictures of my ass

Idk man, I just linked form from Foundation channel, try going through all 3 channels from OP and look through for form

Op what do you lookl like? I've always been curious

Id say yes, they probably use it for increased rom.

>use front facing camera
>set it up for the angle you want
>set timer for 3-5 seconds
It's not hard

Tendonitis is for amateurs... Real men get TendonOSIS... fucking CHRONIC DAMAGE or go home boiee.

>tfw i might have tendonosis

Hold me bros.

>tfw I have it but exercising helps me keep under control
how long do you have to hold iron cross to get such gf?
idk, like any other dyel?

>Tfw a gymnast girl I was classmates with was on national television today for the national championships

Girls who do calisthenics have the best bodies

>tfw 'do foundation' is the 'SS + GOMAD' of bwf
foundation is...okay at best...bwf just lacks decent instructors

foundation is bwf foundation
>an underlying basis or principle for something
so yea, it's like SS for lifting
GOMAD is just diet

fuck herrrr
i hope i finally get it fixed this month.

She's way out of my league and I already have a GF

What counts as a rep for the wall handstand runs?

Is each tap a rep, or do I have to tap both shoulders before counting a rep?

Can anyone give me a good bw routine please.

anything but foundation if you want muscles

This. Foundation won't give you optimal results for mass at all, but it's an amazinf routine for gaining strength and bw skills. I supplement foundation with oly lifts and bb accessories.

Example please? Have only found meme tier routines.

Treat BW like you would lifting. Focus on good volume and TUT. when a movement gets way too easy, then you do a harder variation.

>handstand runs
>shoulder taps
Two different things. For handstand walks against a wall i count coming up and down as a rep but really it doesn't matter just do whatever you want.

Can I do this? Any changes I shoud make?

My original plan was to make my own but doesnt seem like a good idea.

No.
Anything in that format is garbage.

Yeah i knew it. Gonna try to find something on google

reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine

This is the excercise I'm talking about

gymnasticbodies.com/forum/topic/1030-handstand-wall-runs/

I want to stay faithful to the template. Not sure if I did 15or 30 reps though.

I recently begin the bodyweight but I have one question: What is the ideal daily protein in take for me?

>173cm (5'9~)
>50kg (110 lb)

I am alredy checking there. Thanks

it's about 1.2g per kg
So that's 60

Dont know about your protein but your calorie intake is above maintenance

mensfitness.com/training/workout-routines/best-bodyweight-workout-all-time

Do any of these work? Who even writes this shit.

Kek wtf is a street gymnast?
I wish i got paid to write garbage

try to get a bit over 100 a day

Going to post my 2.0 routine in anyones interested.

Do it

Go ahead

neatstrength.com/beginner-bodyweight-workout-plan/

Veeky Forums Im super skinny, and think im gonna do this.

If you dont wanan read it, here it is:

only push ups, bw rows, squats and supermans.

Think of including some ab exercise, and something else for the back.

For the reps thought about this

>Push-up: 3x10
>rows: 5x5
>squats: 5x10
>Supermans: no damm idea yet

as said before, was planning on adding somethig else:

>sit ups: 5x10
>leg rases: 3x10
>backextensions: 5x5
>oblique crunches: 5x10
>Dips: 5x5

Not in that order obviously. Gonna start from arms, then back, then abs, then lower body.

What do you guys think? Also need to add something for chets but dont know what. Ideas?

> be 15 y.o. scrawny kid
> join HS mens gymnastics team
> make meager gains, but realize how insignificant I am compared to the guys who've done it since kindergarten
> Imagine the qt gymnast girls comparing me to them and laughing at me
> Find out years later (from gymnastics bros who went off on scholarships) that there was more than one qt who was in to me but I never knew.

This is great if you are 60yrs old. You'll stay limber and burn like 75+ calories every day!

So I've been doing pushups, squats, core work, handstand stuff, bridges, lunges and vertical rows. Once I can do about 30-40 reps of an exercise, I move to something harder. Twice a week I go biking for a half hour.

Is that enough to get me in shape? I've been trying to lean bulk as well.

I feel like this an insult. Yet I kekd. I like you user.

>Push day
Weighted RTO dips 3x3
small kip free HSPU 5x5
cable row 2x6 3 second hold at contraction
maltese box negative 5x1
victorian box negative 5x1
weighted plank 1xmax
reverse plank 1xmax
side plank 2x10s

>Warm-up
wrist stretches
Wrist push up series 1x8
sword withdraws 2x20
Victorian presses 2x20
curls 2x20
tricep extencions 2x20
dislocates 3x5

>Pull Day
negative tuck FL rows 3x3 ---> 5x5
Weighted Pull-up 3x3
bench press 2x6 3s hold on contraction
weighted back extencions 2x5
weighted reverse hypers 2x5
weighted decline crunches 2x5
weighted leg raises 2x5

>Warm-up
internal rotations 2x20
external rotations 2x20
IYT 2x20
curls 2x20
tricep extencions 2x20
maltese presses 2x20
inverted cross presses 2x20
dip shrugs 2x10
pull-up shrugs 2x10
>rest

>Mixed work day
negative tuck FL rows 3x3 ---> 5x5
Weighted Pull-up 3x3
Weighted RTO dips 3x3
small kip free HSPU 5x5
maltese box negative 5x1
victorian box negative 5x1

>Warm-up
wrist stretches
Wrist push up series 1x8
sword withdraws 2x20
Victorian presses 2x20
curls 2x20
tricep extencions 2x20
dislocates 3x5

>Weighted day
Bench press 2x6
cable row 2x6
pause squat 3x30s
snatch deadlift 3x5
weighted back extencions 2x5
weighted reverse hypers 2x5
weighted decline crunches 2x5
weighted leg raises 2x5
>Warm-up
internal rotations 2x20
external rotations 2x20
IYT 2x20
curls 2x20
tricep extencions 2x20
maltese presses 2x20
inverted cross presses 2x20
dip shrugs 2x10
pull-up shrugs 2x10

>rest
>rest
I also work on my static frontlever and tuck planche 2x a week

is there any kind of 6 day bodyweight split/?

ie can i have day of pullup variations, a day of dips etc

i also do mobility work, bike ride and foam rolling whenever i got time and i do this conditioning work 2x per week.

4 rounds 30 seconds
tuck-vups
floor arches
side plank pulses
plank
reverse plank
handstand
flase grip chin-up hold
russian twist
pistol squats
leg curls
jumping squats

New copypasta anyone? If Veeky Forums has any videos we should put them first.

INSPIRATIONAL/INSTRUCTIVE VIDEOS

>2016 men's gymnastics Olympics highlights
youtube.com/watch?v=_E21jlKax8M

>Barstarzz urban calisthenics movement
youtube.com/user/OfficialBarstarzz

>Dan Jeong Conditioning (tutorials and demos)
youtube.com/user/bboySaza

>Dominik Sky (tutorials and demos)
youtube.com/user/trdic

>Gymnastic Bodies (movement demos)
youtube.com/user/GymnasticBodies

>Sexy women doing pullups
youtube.com/watch?v=vA9gCDkvFZ8

SAFETY ADVICE/TECHNIQUES

>Safe static hold progression
antranik.org/how-to-implement-a-steady-state-training-cycle

>Biceps tendon strength and rehab/prehab
youtube.com/watch?v=vaH_HUMooyM

>Starting Stretching and Molding Mobility
phraktured.net/starting-stretching.html
phraktured.net/molding-mobility.html

>Wrist strength and mobility - important!
Foundation Handstand One (see magnet link below)

OTHER SITES/FORUMS/INFO

antranik.org/bodyweight-training
fitloop.co
globalbodyweighttraining.com
gymnasticbodies.com/forum
/r/bodyweightfitness

>How to make PVC parallettes
library.crossfit.com/free/pdf/13_03_Parallettes.pdf

>Gymnastic Bodies Foundation (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

>Overcoming Gravity Vol. I (how to design routines)
magnet:?xt=urn:btih:ad0739445c9cc5177e2b48c6f216521e8c8ddff4&dn=Overcoming+Gravity+%28gnv64%29&tr=udp%3A%2F%2Ftracker.leechers-paradise.org%3A6969&tr=udp%3A%2F%2Fzer0day.ch%3A1337&tr=udp%3A%2F%2Ftracker.coppersurfer.tk%3A6969&tr=udp%3A%2F%2Fpublic.popcorn-tracker.org%3A6969

>Add link to Building the Gymnastic Body
>Add link to a copy of this pasta

What are the progressions for push ups aside from just add more weight? Weightlifter fag here, benching dicks up my elbows, I already do a shit load of dipping, and I already do tons of overhead work because Weightlifter.

Right now I can do sets of 20 with decline deficit push ups with really slow eccentric and that whole shit. Is it time to start doing one arm push ups/hammering away at assisted ones because I can only do ugly low reps with one arms?

ehhh

even if you are weightlifting that would be terrible.
Bodyweight has faster recovery so its even worse.
Do either fullbody or if you cant handle that yet do ABxABxx or something like that depending on how fast you recover. x being rest

I forgot to add, I don't particularly want to add weight because it's a bitch to add weight solo and it's probably not the safest thing to do in case the weight slides.

One arm pushups are shit, dont do them except for showing off.
I would say start working towards planche but if benching dicks up your elbows that might make it even worse.
Try starting with the bicep tendon rehad/prehab in the post right above yours and see how pseudo planche pushups make you feel

its a good start, 30-40 is a bit excessive in my opinion

find somewhere to do pullups !!

the only 6 day splits ive seen were gymnast-y splits where they work on skill specific stuff everyday

I can bench fine, it's just that it makes my shoulders tight for cleaning and jerking and snatching, and I try to not do stuff that gums my elbows/shoulders for the lifts. Push ups (handstand, deficit, etc) and weighted dips are really popular alternatives among weightlifters since it doesn't interfere with hitting the lifts daily.

Also I checked out planche push ups, literally what the fuck is that wizardry? How? I have another progression I need to do now, thanks. :)

asking again

pseudo planche pushups are nice progression cause you can scale them from easy to fucking impossible by increasing the forward lean. Just important to maintain a hollowbody and protraction+depression in the scapula.
you can also try out some tuck planche pushups as they're relatively easy.

dips and pushups are enough for chest if you're just starting. All that looks fine except you need to find somewhere to do pullups

Sorry if off topic, but /dadmode/ here.
6"1' 215lbs currently, bmi is probably fucking awful. I need to cut desperately.

What should my calorie intake be?

pseudo planche first and you absolutely need to do the rehab vid. your elbows will not be prepared for your strength as a weightlifter.

I have a pull bar. Thanks man

Do keto/intermitent fasting/both if you are serious about it. Benefits are better energy, less craving/easier to do, less muscle loss, list goes on.
Jason fung or dr eric berg on youtube have good videos explaining just about everything about it

Thanks senpai. I lost about 30 lbs last year just counting calories, but it took all damn year, and I've gained 20 back, since my wife got pregnant in January, so I'm trying to cut right this time

God damn, rings are the best piece of gym equipment that exists. I'm still just starting out but even doing stuff like incline rows is way more fun on rings and more effective since you can adjust the height to whatever you want.

I agree. I think its the #1 equipment anyone can have. I plan going on the PCT trail and taking rings with me on the way there.

whats the difference between a bodyweight row and bodyweight curl?

are you just emphasizing the use of your back for rows and biceps for the curl?

they look very identical

In a curl the only thing moving are your forearms, your biceps and shoulders are in a fixed position.

Okay, I'll definitely start doing it then. Tendonitis is not fun.

Thanks!

i see, thank you

one shoulder tap = one rep, it's essentially 15reps each hand
can only suggest to try moving on to one arm dips, if you don't want to add weight to your dips

does anyone have a SIMPLE body weight routine in the vein of phraks greyskull?

dips and pull ups

no idea if it's actually good, but the reddit routine is pretty simple once you read it.
the problem (as I understand it) is that bodyweight stuff doesn't allow easy changes in weight compared to adding a few pounds to a barbell, so you either have to get a vest or adjust your leverage, thus any routine's going to list out what new movement to do next once you hit the rep range where you're not getting anything out of a workout

My back looks rad

Shouldn't you float naturally at that bf%? can't see back though