>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
What kind of gains can a naturally builtfat guy see, following a BW routine?
I find BW so much more impressive compared to weightlifting. I'd rather do Dragonflags than squat 4pl8, but coming from a hs football background lifting weights is all I know.
Lincoln Johnson
Need help, whenever I try and do regular L-sits I get horrible cramps in my quads after about 10 seconds. Am I just too weak?
Tyler Scott
yea, I am finishing half Lsits atm, my palms give out before my abs do all sort of gains, it's kinda a troll question, really
Sebastian Baker
>it's kinda a troll question No it isn't, it's a fair question.
How can muscles continue to grow bigger if resistance never increases?
My chest will reach terminal growth if I bench 1pl8 forever without adding weight.
Lucas Stewart
but thats what progressions are for user
Landon Russell
I mean, if I post a gymnast, people claim they lift weights, if I post some random calisthenics guy, people claim he is roiding, there is no true answer is there? But yes, if you only do push ups, you will not get that much further than benching 1pl8, there is a limit of our bodyweight, one arm muscle up is the most you can put on triceps and biceps, so after that point you will need to add weight, but it's a long journey full of impressive stuff you can achieve on the way
Adam Nelson
>you will need to add weight And you add weight to BW exercises in the form of weight vests?
Carter Howard
ah, it depends on which movement you are doing, for dips people use belts you hang weights from, I plan on using something else, you kinda want something you can add more and more weight, and vests are kinda limited in that regard
Andrew Davis
hey friendos can you help me out? ill try to make it short >5'9 155lbs not really fat >want to get fit >no gym in my town, new gym opens at 1st october >motivation is big NOW
can you give me a basic bodyweight routine that i can follow for these 2 months so i get some basic strenght?
i have everything at home for pull ups and dips
thank you
Jayden Brown
yea, it's in OP
Jose Bailey
just do a fuck ton of dips and pullups every other day
Landon Myers
a push up isnt the only bodyweight exercise in existence.
Brandon Perry
I'm starting to see a pattern there. You never see their legs on those videos, everybody is wearing pants and no shirt. How do you train your quads with bw exercises other than pistol squats which are ridiculously easy? And how do you train your hamstrings?
Jacob Wilson
Try Nordic curls for hamstrings and shrimp squats for quads.
Asher Gonzalez
How do shrimp squats work quads any more than pistol squats? I tried them out and was struggling a bit with flexibility but strength-wise they feel too easy. Nordic curls seem good though, thanks m8. Also, how do I train my glutes?
Angel Ramirez
Nordic curls will also work your glutes to a large extent. Try them out and you will feel it the next day. They are the most underrated and less known exercise in my opinion.
Colton Adams
...
Leo Collins
here you go, leg pic
Jackson Thompson
>How to make parallettes out of PVC
can i build those bigger so i can do dips? or is that no stable enough
Mason Thomas
you can always try, you could fill the PVC with concrete to make it stronger, I suppose, I bought my Pbars made of iron, I wouldn't say it was expensive, something like 50e
Jordan Cox
What is the natty limit for a no equipment workout? Is this?
Nathaniel Allen
How do I stop swinging so much when I get into a tucked front lever?
