>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
Story time >see hot xfit chick doing "gymnastics" >ask how many strict muscle ups she can do >only 1 >give unsolicited advice >get a egotistical response >never again
Also
>ask xfit coach if he teaches strict musclesups first before kipping >says kipping is a pre-req to strict >inform him strict pull-ups and dips would be a better pre-req since they actually build strength and work the same movement pattern as strict musclesups if taught properly >says im and idiot and he has 10+ years of training gymnstics >mkay
My thought process is if you can do 5 strict muscle-ups, the amount of kipping muscle-ups you can do with the increased work capacity will only be greater, but whatever.
Juan Hill
just read this in xshit thread,but yea, you need to learn single bar dips and pull ups before doing mups, fuck kipping in general
Isaiah Collins
Guess i just gotta get stonger than these hoes.
Jace Williams
If I do parallel bar dips and my sternum cartilage asplodes does that mean I need to build more muscle strength or my bone structure is just shitty? Hearing mixed opinions.
what kind of weakling can't hold onto 225lbs while he can pistol squat that? not approved by me, dips are wrong angle to judge form, either from front or back, chin ups looked like he kipped at the start, but in any case, not doing shit for reps and just for 'ego max' is retarded. just my opinion
Ryan Sullivan
nigga you try a 225lb pistol.
Tyler Cox
>shitting on these thing when you don't even do pullups, dips, or pistols okay
Justin Gray
42193457 I believe he is not a nigger, good sir, no need to make this racist
Austin Murphy
already do dips, friendo, I prefer rows+curls instead of pull ups, and fuck my legs are huge (4u) already, I just work on their stamina
Brody Gutierrez
Honest question. No bait. Is it really a thing to perform whatever feet you're doing at the time to a certain part of a song? It's always seemed odd to me. Only being able to work out while music is playing or similar seems dumb.
Wyatt Hughes
is Chris Heria the antichrist?
Zachary Price
Post cringe ?
Noah Watson
Ummm what? Like going all Out when the drop hits ? Or what?
David Davis
he's the aesthetics christ
Justin Jones
l
Chase Bailey
K
Colton Thompson
Op banned. RIP /bwg/ this week.
Adrian Morgan
I'm glad these threads are a thing now. Back in the day Veeky Forums used to make fun of freeweights.
Lucas Ramirez
Banned ? What?
Charles Garcia
I mean we still Get made fun of, I think it's now since the information is mkre vast on the subject, a lot more people can read up on it.
Adam Cooper
You are right about the point. The approach is a bit off. >give unsolicited advice there's your problem. Nobody likes being told what to do, even if it's the right thing. People like to be in control. You have to make it seem like they come up with the decision and it's not you forcing it on them. Forcing it means being direct, which is usually a good trait. In this case,however, you are being direct about that xfit chick doing something wrong, you are being direct about a negative trait of a person. What do you think people prefer to hear? Constructive criticism or compliments?
inb4 I just gave you unsolicited advice
Ryder Hall
You mean it hurts when you press on your sternum? If it's that it will go away.
Gavin Anderson
Karen can be silly sometimes, mate.
Ryder Jenkins
Nani?
Nicholas Sanders
would doing hanging leg raises aswell as l-sits be redundant ? they seem to target similar muscles
Jayden Gray
yeah L-sits are more advanced
Elijah Taylor
Was going for 1rm weighted chins yesterday, only 20kg (I know) but I tried it once and failed. Rested 5 mins then waited for a really hype part of a song, let a huge scream and up I went.
Jeremiah Brown
Someone posted a form check video in the last general that was horizontal rows with their knees fully tucked. What's the movement called and is it possible to do with the handles on a dip station?
Nolan Turner
tuck front lever row ye
Nicholas Sanchez
Cool, thanks. Is this the best exercise to hit rear delts?
Brody Rivera
>only got doms on my left obliques after doing oblique work for the first time what did my body mean by this?
Bentley Turner
Will i gain mass on my legs if i do weighted pistols and ghr? I don't want mass.
Mason Adams
>I don't want mass. why tho? it's not like you will become ronnie by doing some squats
Camden Ward
I only get doms in my chest and front delt. everywhere else got them the first time I worked them heavy, but now they don't get sore
Jeremiah Stewart
If you dont want mass on your legs your gonna become one of those guys people take pictures of and laugh
Mason Ross
no I'm not complaining about getting DOMS in general, I'm just saying that I only got DOMS on the one side of my obliques and the right side feels fine even tho I worked both of them hard
Nathan Scott
My legs are naturally big, and i got up to a lmao 450 DL, and a 345 high bar squat. Ive stoped lifting as often, and with less intensity in hopes my legs will get smaller which they seem to be doing. But i kinda now want to get a heavy ass pistol squat, and GHR.
Lucas Kelly
Either muscle imbalance or better form when doing your left side.
Thomas Hall
Unless you're eating a caloric surplus I doubt you would add much mass.
Sebastian Morris
I'm sorry for bothering but what do Fl, sPL, HBP, RC, MN, SL and SLS stand for?
Joshua Nguyen
I don't do foundation but they're probably
front lever, straddle planche, hollow back press, rope climb, manna, side lever, single leg squat
Good thread. Interested in gymnastics does anyone have good advice for doing ring dips. I can do weighted dips no problem but can't even hold myself up for more than 5 seconds on rings. Help me achieve my first ring dip.
Ian Carter
just keep practising your support hold basically.
Aiden Kelly
Pic on the left shows arm position on Half L sit. In front of the torso (green) - no activation in the triceps At the front end of the torso (blue) - moderate activation in the triceps At the back end of the torso (red) - really hard on the triceps
So what's the proper form for this shit? I held it in the (red) position for 10 sec and then go to (blue) for 10 seconds and so on for 60 seconds. Not sure if that's allowed, though.
Also how do you make GIFs? Tried online converter but files came out to large. Need some formu chekku on some exercises
