>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 watched it today, you do realise he is right? No amount of body improvement will help you get laid
Kayden Gray
>posting dom unironically >how will we recover ?
We know you're in middle school.
Daniel Campbell
>tfw shitposting on a siberian ramen website won't get me laid
Logan Parker
but it will if you are willing to suck a dick, n-no homo
Leo Ross
Is there a starting callisthenics akin to SS or what, been picking things up and putting them down for years but that + BJJ is fucking my joints and wanna start somewhere.
Thomas Gray
yeah about 20 of them, give it a little google i aint gonna spoonfeed you. >but i want the best one! doesnt matter until you have trained for a year or so.
Angel Hill
Most of them are trash buzzfeed tier crap for thiccbois and weebs that can't do a single push up though
Michael Rivera
convict conditioning start bodyweight routine reddits recommended routine fitness 666 or you can google those bar brothers routines
Jace Collins
sooo, if a person can't do a push up, he should kill himself or something? Foundation is the one I did >lists CC in first
Evan Allen
>sooo, if a person can't do a push up, he should kill himself or something? Please show me where I said anything remotely like that, go project elsewhere
Samuel Reyes
>Most of them are trash buzzfeed tier crap for thiccbois and weebs that can't do a single push up though >for thiccbois and weebs that can't do a single push
Jaxon Torres
DAMAGE CONTROL A M A G E
C O N T R O L
Andrew Bailey
42364856 AUTISM U T I S M
Cooper James
you can get decent size plus girls mostly like ottermode faggots and not ronnie coleman wannabees
Wyatt Watson
Dan Jeong is /ourguy/ he looks good, strong and is an autist.
Kayden Lee
What do you think is more likely to help you get laid, looking like a dumb meathead or busting out skills like the human flag?
Jace Hernandez
Neither
Lucas Garcia
Can't argue with that
Julian Johnson
How viable is training a planche progression alongside general lifting?
I want to not only be able to move heavy weight around, but also move and hold my own weight with ease.
~77kg 6'2 13% bf
Connor Lopez
If you're 6'2" it's extremely unlikely you'll ever be able to do a full planche
Chase Jones
Depends on the bodyweight goals, if you want planche you would have to get very specific with your goals.
Austin Wright
someone add rings 1 to this
Jack Gonzalez
Frank medriano!!!
Matthew Russell
how should I implement back bridge and hollow body hold into my routine? is 4x40sec good starting point?
Jaxon Rodriguez
>4x40sec good starting point sure why not. it's a foundational gymnastics position so it's good to work for endurance. you can try hollow body rocks too.
as for bridge you should work on a bridge progression instead of just doing a bridge for time since it's not an exercise you actually get better at by doing it itself.
Leo Price
I want to do bodyweight execises since Im still on the heavy side /fat/guy here What's the starting strength equivalent of such?
And a related question, what are some stuff you can do on your off days when you're following the Reddit recommended routine? Right now I do it every other day and I'm thinking about starting doing the warmup routine on my off days, I already do some running and cycling and I plan on starting to swim as well.
Can I start working on handstands on my off days as well as the warmup routine or should I stick to just doing the stretching and planks and stuff?
Parker Edwards
I've been doing a lot of push-ups(at least 300 a day) and pullups(at least 50 errday, yesterday I did about 140). Today I woke up and my mid spine hurts. It's like a muscle pain, but on the bone of my spine. Did i fuck myself up?
Hunter Collins
yeah with bad form on push ups most likely. If you did everything with proper form you would only feel fatigue.
Anthony Green
Yeah hs is pretty good. You can later add variety to your off days. btw how do you have time for running cycling swimming and working out?
Robert Martin
I'm now finally able to control my pistol squat negatives for a split second at the bottom. previously I would just fall down gracelessly when I'd attempt to go parallel. My left quad is sore.
Jackson Harris
I'm not the best person to ask because I'm borderline NEET, I work night shifts like 3-4 times a week and have tons of free time but still skip workouts a lot, but I don't see how you wouldn't have time to fit it into your schedule unless you have tons of other commitments you need to do.
Doing the bodyweight routine is what takes the most time for me, it takes me about 30 minutes to bike to and from my outdoor gym on top of doing the actual exercise, so it takes me about one hour to do and I'm not even doing dips, pullups or the handstand progression yet.
Cardio can easily be adjusted so it's high intensity, shorter workouts or lower intensity, longer workouts depending on how much time you have.
I mainly just bike for commuting since I only have an old crappy city bike I can't go on long rides with and I haven't gotten started with swimming yet but swimming doesn't really take up that much time either since it's pretty taxing on the body when you're just getting started with it. A decent time for swimming 1000 meters is under 30 minutes which isn't that much compared to running or cycling.
Jacob Baker
Am I cucking myself out of being good at calisthenics/gymnastics by being 6'3? Seems like all the high level gymnasts are below 6 feet.
Noah Allen
Theres this really tall guy on youtube chasing his gymnastics dream despite his "disadvantage" and hes pretty good I think you could definitely achieve straddle planche, full planche would be possible but real challenging.
Jonathan Perez
>Want to start learning gymnastics >Artistic gymnastics is really small in my country and the most common form of gymnastics is teamgym Man, I'm so jelly of seeing all the people in the US and Britain, it seems like the place is crawling with people who are doing artistic gymnastics and there's loads of personal trainers and things like that
Ryder Watson
There aren't many gymnastic gyms where I live either(Southern California) I remember in my old country gymnastics, weightlifting and wrestling gyms were common. Here I was only lucky to wrestle in high school. The closest i can come to weightlifting gym is crossfit here and the closest I can come to gymnastics is just training by myself. Although I really dont like gymnastics too much so im happy where I am in that sense
Colton Thomas
Help me out brah
Been doing weighted ring muscle ups for a while +10kg, stuck at 3x3 but gaining bodyweight
How progress using accessories when I don't have more than 10kg in weights
6'4 88kg
Robert Harris
>plus girls mostly like ottermode >plus girls
David Fisher
plus girls like anyone who will buy them cakes
Hunter Hughes
I did 2 things when I was experimenting around with weighted muscle ups. The hard part isn't the pull or push, it's the transition from pull to push. Granted, you need to do weighted dips and pull ups as well. 1. Lower rings to the point where you can stand on the floor and grab the rings so that you're in that deep bottom dip position, where the rings are under your armpits and your arms are bent. From there, tighten up in that position, lift your feet from the ground so you hang in that deep dip position, and push up with all your might. 2. Set the rings up for some pull up action. Grab them, pull yourself up so that your hands are as close to each other as possible AND as close as possible to your chest. Then do the transition movement into the bottom of the dip position, but DO NOT push up. Instead, reverse the movement into that hands-to-chest position, and repeat the whole thing.
Maybe it will work for you, maybe not. Worked for me.
Jeremiah Carter
What country? Sounds like my kinda place.
Elijah Thomas
>caring what women want You're on a gay board.
Benjamin Gonzalez
Armenia, but I came here very young and never did any sports there.
>>>>>Volume day rto hold 6x10s chin-up hold 6x10s arch-ups for reps 3x30s v-ups for 3x30s laying twist 3x30s side plank pulses 3x30s
Dominic Watson
night
Josiah Hughes
I have being doing the RRR for 3 weeks and I like it. The progressions give you the feeling of improving and I can do almost everything at home. The only thing I cant do at home are pull ups/chin ups. I got one door pull up bar but ALL of the top parts of the doors in my house are made of glass with plastic around it. No way it is going to hold.
Should I replace the pull up exercise with something else (If so with what exercise?). Or is it too important of an exercise to skip out on? I own a dumbbell.
Blake Allen
...
Eli Cook
If I lift 3x a week (Mon, Weds, Fri) Could I do bodyweight shit on tues/thurs without a severe performance hit? I'm trying to find some sort of 2x-3x a week HIIT program that is focused on calisthenics and running.
Jack Reyes
Yea but dont do anything crazy. Just focus on basics like pull ups, push ups/dips and squats
Noah Cook
Yea, I wasn't planning to do too many exercises, just a few sets of basic things to go with my running. Do you have any recommended programs, or should I just try to do like 3 sets till failure for each exercise?
Camden Green
YOull hit a wall fast desu, you're better off doing HITT 2x a week. You'll also be better off picking 1-2 goals along with weightlifting.
Cooper Russell
I posted in the last thread but I forgot to check for replies. I have been doing about 300 push-ups a day along with 50-150 pullups/chinups. I stopped yesterday because I woke up and my mid spine hurts. not my back, but my spine. it feels like a muscle pain, I can massage it and stretch and it feels temporarily better, but it is right on my spine bones. did I fuck myself up? I do not have enough money to see a doctor, I know the first reply is always to this kinda shit is some lucky eurofag or richfag saying see a doctor, but I literally cannot see a fucking doctor so please give me some advice.
Luke Carter
Lanklet here, what exercises can I do at home to improve my chest muscles? I don't even have a pull up bar or something like that.
Luis Miller
go see a doctor absolutely none
Jayden Sanders
>absolutely none There must be something.
Levi Perez
what could there possibly be? perhaps something like you would lay on the floor and push yourself up?
Leo Smith
Most docs will prescribe pain meds, take a week off and see if it gets better. If you don't see any progress go to a massage therapist.
This is not the bro center faggot.
Charles Myers
I'm a retard, never mind >This is not the bro center faggot. sorry bro
Zachary Gomez
lmao, why don't you follow an actual routine instead of just work your "chest"?
Jace Morales
I also do sit-ups and cycling, that's about it, I'm quite new to all this stuff. I'll look up some beginner routines tho.
Pull ups are too important to drop. Find a way brah.
Ryder Hall
how many exercises should is it recommended to do? let's take legs for example, should I do 2 different exercises or more?
Parker Diaz
you're supposed to start with the assisted bodyweight squat then move on from there.
Easton Campbell
once you get 5x8 you move on.
Anthony Diaz
are you implying one exercise for legs is enough? I'm asking how many exercises should I do to maximize gains
Angel Phillips
Well if you're doing the reddit routine yes. I suppose you could do leg curls as well in the same progression method.
laying floor leg curl single leg curl negative ghr ghr
Julian Hill
with bodyweight, you're kinda fucked in the legs department so ideally more would be better i do shrimp squats, nordic curls, calf raises and glute bridges
Dylan Russell
did you notice any significant growth in muscle mass since you started?
John Clark
Anyone else doing the Upside down deadlift aka Kip extension from Foundation FL? I can do about 4-5 reps from it, but I can't do a single rep of the next thing in the progression - the Negative Front Pull FLPE15.
Gavin Cruz
I'm going to begin body weight fitness soon so I don't have to spend money and embarrass myself at the gym. Wish me luck.
Easton Murphy
hey started for the same reason. 6 months and it's working. So good luck mate
Parker Bailey
btw, wanted to ask also, does RC help with FL? in other words do pull ups help with FL?
Zachary Rodriguez
...
Jose Taylor
You should be good with the dumbbell(s) to exercise your biceps, and add another exercise that practices your back. How do you do l-raises and horizontal pulls without a bar? Rings ? If you can install rings you could probably put a bar too
Robert Harris
Days A : upper body routine + bw pistol squats and calf raises Days B : cardio, either 25min/5k or longer speedwalk or 45 min swim I go ABABABx >Do I fuck my legs by giving them little to no days off ? Or is it ok ? Should I just do legs on the same day as cardio ?
Chase Lewis
my legs are bigger, but they're basically ripped chicken legs lol. you're not gonna gain alotta mass unless you just use weights, or train like a madman
Gavin Martinez
pistols and calf raises, in my opinion, don't tax your body much so you should be fine. i do the same
Robert Collins
bump
Luis Adams
There are people on this board that will say a twink doing this is just as impressive.
Nathan Turner
...
Connor Rodriguez
i actually got laid the day i busted out a shitty human flag on a pole with this chick i was on a date with. get fucked nerd
Matthew Foster
how to make webms?? not to brag but i think im the heaviest person in this thread who can do a decent lower to human flag and wanna show my fitbros
Andrew Thomas
lmao, is he hooked up to the ceiling and against a wall?
Charles Davis
doing bjj mon wed fri
probably gonna do a full body tue thu sat
hopefully i'll look last shitty than i look right now. i'm tired of lifting weights desu
Austin Gutierrez
why tired of lifting weights? i find weights more intense, but the calisthenics requires more focus