>Foundation 1+2 and Handstand 1
>Foundation 3+4, Handstand 2 and Rings 1
>Stretch course, Front Split
>Safest Straight-Arm Progression (Steady State Cycles)
>Wrist Prehab and Bodyline Exercises
>Rice Bucket Prehab For Wrists
>Bicep Tendon Prep
>Shoulder Dislocates for Mobility
>Proper Scapula Positions For Statics
>Ido Portal Scapula Mobilization
>Homemade parallette guide
>Greasing the Groove explanation
>Basic Stretching Routines
>Which routine to begin with?
What are your goals?
>Skills and Gymnastics: Do Foundation
>Strength: Do Foundation or Build your own routine with Overcoming Gravity
>Easy mode - Join a gym/google BarStarz/do wighted exercises
>Hard mode - Do Foundation or Build your own routin with Overcoming Gravity
>I'm REALLY overweight:what do?
Stop eating like a hippo and cardio, cardio, cardio. Don't forget to start a routine.
>How difficult is it to actually snap my shit up/how dangerous it is while doing bw exercises?
The connective tissue that runs along your joints takes a lot more time to be strengthened than your muscles, and having great muscular strength is certainly not any indication of having strong joints and tendons; progress slowly and do mobility exercises.
tl,dr: Take it Slowly
>Can I do Foundation 1 and Handstand 1 simultaneously, or is it supposed to be one after I'm finished with the other?
Read the book
I'm stupid: Yes, they are built to be worked out in conjuction.
e.g.: mon Foundation, tue Handstand, wed Foundation, thu Handstand, fri Foundation, sat Handstand, sun Rest
>All gymnasts are manlets, am I to tall to do bodyweight?
You can still do bw but the taller you are (go and play basketball, bruh!) the harder it will be.
>How big can someone get from bodyweights?
>What equipment is needed for Foundation?
Stall Bars or Something to hold on to for Body Levers/Dragon Flags and stretching exercises
Horizontal Bar or Rings
Elevated surface/Box for exercises with elevated feet
At this point joining a gym or having necessary equipment should not be a issue (in that you should already have everything or joined a gym properly equipped)
>Can I lift 2 to 3 times a week and do bodyweight? If so what would be recommended?
Yes, just ask anons.
Why is the stretch called shoulder extension? It is completely retarded. What is demonstrated is full shoulder flexion. Pushing further back will not result in shoulder extension, but shoulder dislocation. Shoulder extension is moving the upper arm behind the back. Fuck phrakture.
Yeah, just realized the images are quite shitty. That pike stretch....embarassing.
That's because I've been doing this progression. What's wrong with it? IFIRC the progression was changed because of people not able to even do basic arch holds, right?
fixed Bicep Tendon Prep link
remove stretching image
update foundation chart(?)
>That's because I've been doing this progression. What's wrong with it? IFIRC the progression was changed because of people not able to even do basic arch holds, right?
There are other changes besides the arch hold, I cant use my computer right now so I cant post a more in deep explanation, but there are skills that have been erased from the progression chart and now the side plank progression makes more sense.
I know they were other changes too, but I'm quite sure the main issue was with the arch hold (as it has been moved to PE14 or something), still feel free to post the updated chart if you want
Chances are that they have poor form.
We are talking about full protraction throughout the press, solid ppt, straight arms, full control, and a full tuck handstand (straight arm, ppt, completely open shoulders).
We are talking about a lot of very important details that most people overlook. Pressing up with bent back and retracted shoulders is very easy, correcting these are very hard.
Chin ups. Is it better to work your way up to being able to do 3 sets of 12 or to 3 sets of 8 and then increasing the reps to 12? My max is 10 on my first set but once I get to my second set I can only do about 6. If I only do 8 my first set I can do another 8 my second set and 4 my third. Which way should I go with?
It will not give you full rom since the knees must be tucked tightly to the chest. If you do not lean in and tuck your knees to the chest you will indeed have a greater rom but remember that angle of the body in the tuck planche restricts elbow extension. In a full planche your back must be horizontal and therefore you can work on full rom.
People use that HBP version because they want a party trick to showoff and they want to believe that they are strong and are making progress. The people who use them regularly are generally quite ignorant in regards to intelligent body weight strength training
chin up hangs, pushups with proper form, bench dips
Really? Because is a fundamental and a clear demonstration of multipane strength and balance. If you want to run you need to learn how to walk first, so focus on planche first instead of half repping tuck planche pushups.
when you can do 3x8 you could easily transition to a different variation of chinup or weighted chinups
Hey /asp/. I've been doing a different bodyweight routine and I'm thinking of starting Foundation, but I'd like to keep the little bit of Olympic lifting I do three days a week if I can. What are your thoughts on doing foundation MWF, and doing handstands Tu/Th/S as you recommend, with some oly lifting on the handstand days? Or should I put them with the Foundation days?
>So why does sommer have it in his program?
It is really a skill that can to some degree mimic the full planche push up in terms of activation patterns and body awareness. It was a part of BtGB but that book is way outdated and too old.
>Would it be wiser just to work planche push-up progressions if my end goal is a full planche push-up
You should be working on planche and bent arm pressing. F1 with the straddle planche progressions and the HBP progressions is the best way to get there.
>What's your background btw
A lot of different sports that got me tight but had a positive effect on my work capacity. Some WL but skipped that. Had a lot of reoccurring injuries which had set me back, now I have mononucleosis so I cannot really do strength training for at least one month. But I should be perfectly fine afterwards.
The straight arm planche progressions along with high rep/hold time elbow flexion movements. Those are the best things you can do as a beginner
Perhaps it will be too much but you can experiment with it. The most important part is resting enough.
You can use the handstand work as a warm up for the OL.
I would probably run the schedule through the weekend since it will most likely crush you during work days.
So if i can't do tuck planche push-ups properly, should i do psuedo planche push-ups further forward, or hollow backeD? Also any videos on how to hollow back a planche push-up?
>Gymnasts and dancers have crazy mobility for life because they tend to go through deformational changes as children to help them get deeper stretches and more range of motion through alterations to their femoral head and neck, hip capsule, and almost every other joint where freaky mobility is necessary for their sport.
>Static stretching a muscle is the same. Sure, it changes length for a little while, but returns quickly. There's no way stretching will add sarcomeres in series – which would actually increase the length of the muscle – without long sustained holds of about 20-30 minutes, as shown by some studies.
Wait what fam (salsa: https://www.t-nation.com/training/stretching-doesnt-work)
My gf would like to start doing Bw exercise but i have no ide what would be a good routine for her , her goal i to make her ass firm and a bit stronger core (what i understood) any tips on what she should do?
Sorry, but I am not clicking on a link which says stretching do not work. It is plainly stupid and contradicts years of research and practical experience.
Please keep this shit out of this thread.
>make her ass firm
>bit stronger core
Squat progressions and hanging leg raises? I mean, I train /fit/ for strength and /bw/ (Calisthenics, plyometrics, 'parkour/gymnastics skills') 'practical use' and sports.
If she wants to strengthen/firm X or Y the /fit/ way is much faster and 'specific' for this. However, she could take on a fitter lifestyle and incorporate /bw/ into her life and eventually she'll be looking quite buff bruv I'm telliya dat yea.
Well T-nation's quite a good site, and this shit's linked on the /fit/ sticky. Just read through it (sub-5min) and tell me what the fuck man's on. Plz alex-san would you do that for me.
Also, what about greentext. Shit has any merits or is man just shitting out his ass.
>Well T-nation's quite a good site
Some writers there are very good, but some just spouting broscience
>Just read through it (sub-5min) and tell me what the fuck man's on. Plz alex-san would you do that for me
Only because you ask nicely. I fuck it was hard.
He is basically unable to make his clients improve in his flexibility, then gets philosophical about it and says "ah, it is because they are not children" instead of looking at his own methods of stretching. And then he concludes that it must be a universal principle without doing some research. And then he does some kind of mobility workout now with better results.
Without going further in depth I will assume that the stretching being done was passive (not building strength), he had too few exercises and/or too little time in the holds/too few reps. And/or he might have had bad exercises. And he might not have been consistent enough in his teaching of stretches.
The article is from 2012 so a lot of things might have happened. But I do know of a lot of older people getting very flexible from the stretch courses by GB.
>Also, what about greentext. Shit has any merits or is man just shitting out his ass
He is right that the bodies of children are more plastic. But children are also naturally very flexible which only fades over time. Flexibility does fade at the same rate no matter the level of each individual but flexibility is easier to maintain than to build. All this only indicates that it is harder to build flexibility once you are older and tight, but he overreaches and concludes that it is almost impossible to build flexibility as an untrained adult.
I cannot comment on the biology now because I do not know enough about it.
But I do know a lot of people who are living proofs that he is wrong.
thx a lot bb really appreciate it mayne C: **kisses u on the cheek** >o<
>He is right that the bodies of children are more plastic. But children are also naturally very flexible which only fades over time.
At what age would you define a child? At what age would an average male's flexibility/mobility start to really suffer? I ain't the oldest peep around here really and I'm just interested tbh.
Do you have the books in a digital format? If so, can you please do me a favour and upload them somewhere?
Basically before puberty and bad postural habits from standing, sitting etc.
Try these links:
The book is for fairly advanced students who know anatomy and biology. With some of it one really needs to re-read it.
Are there any exercises that are good supplements for straddle compression? My MN/PE2 is kind of weak. I'd like to lift my legs higher. I know flexibility is part of it but it feels like gravity is fighting me more than tight muscles.
Not so much "horrible form" as "unsafe if not properly prepared"
Handstand diamond pushups are slightly easier then Hollowback style HSPU,
And about as difficult as Free HeSPU, but they use more medial deltoid than anterior deltoid which the "elbows in" "gymnastics style" HollowBack Press progression focuses on.
Ant. Delt. being what you use to lift your arms reaching in front of you, in comparison to medial delt. being used to lift your arms outstretched by your sides.
The downside of training Diamond handstand pushups being you don't look like a boss when you train.
Ido Portal, or; "How to look like a boss and be the ultimate badass"
Do Handstand pushups variations and just train holding tuck planche.
Do the tuck planche training before your handstand pushup training each session,
You are better off doing other exercises with good form than skipping steps and doing what you want to with poor form.
Alternatively try reps of moving from L-sit position to tuck planche keeping straight arms,
Kind of like a dynamic bottom half tuck planche press.
Also, google stalder press, similar deal, fairly high level shoulder isolation, might be what you need to progress with tuck planche pushups.
Hello. I'm here because I think you guys are the place to go to for this question, but why do I feel tremendous difficulty holding my position during a squat, even though I'm fine with other hip stretches?
It is not very hard to program into one armed handstand. It is basically straddle handstand into assisted one arm handstand with finger support into one arm handstand leans into one arm handstand assisted on blocks into one arm handstand. The hard part is doing all this without a coach or experienced partner for assistance.
I would be curious to see the programming, have the included mobility this time too?
But most of us are years away from being able to even start that program.
Where is it that you feel uncomfortable in the squat?
>And about as difficult as Free HeSPU
Duude, pleas just. Stop. Free HeSPU is quite more difficult as you need to exert quite an amount of control over your handstand AND have strength in your stabilizing muscles.
Also in the gif you posted the girl was executing the skill without having her stomach towards the wall and hands far away from the wall, which would have corrected an arched back and put more weight where it should be (hands).
The image you choose is, as you correctly put, an hollowback, which is kinda different from a (wall) HeSPU.
>Do Handstand pushups variations and just train holding tuck planche.
>Do the tuck planche training before your handstand pushup training each session,
>You are better off doing other exercises with good form than skipping steps and doing what you want to with poor form.
>Alternatively try reps of moving from L-sit position to tuck planche keeping straight arms,
Kind of like a dynamic bottom half tuck planche press.
This is good
>Also, google stalder press, similar deal, fairly high level shoulder isolation, might be what you need to progress with tuck planche pushups.
This is bad.
Stalder press is a high level skill requiring an immense level of core compression and quad flexibilty and isn't necessarily related to tuck planche pushup (bent arm - straight arm vs straight arm straight arm)
>The book is for fairly advanced students who know anatomy and biology. With some of it one really needs to re-read it.
What would you suggest for a beginner, then? I've been doing SS for a couple weeks now, signing up to an Oly gym about a month from now, and plan to incorporate bodyweight/calisthenics (and plyometrics) into my training. I'd like to build 'bodyweight strength' and 'skill' for both sports and daily life.
Been thinking of pic related, but still didn't take a look at Foundation so no idea tbh. SS+Foundation/Handstand+Plyo routine/workout (Alongside mobility/prehab work and cardio. Sport-specific training as well), how does that sound? Too much? Too hard? What would you recommend?
>Try these links:
>Physiology of Sport and Exercise 5th Edition
>Exercise Physiology- Theory and Application to Fitness and Performance
Did you mean that? Nonetheless, if you could (Or anyone) please upload Foundation1-4/Handstand1+2 somewhere I would greatly appreciate it. Even if it's too advanced/hard or whatever, I'd like to at least give it a go (And have it on me if I ever need it for later).
Sorry if I'm asking for too much m8, I really am.
It is a mobility exercise to hold the bottom of a squat position. It might be more stretch-like if you are very tight.
It is ready for purchase at GB now.
>What would you suggest for a beginner, then?
You want to know about exercise science or you want a training program? I am confused.
Sorry I am not going to do that since I am active on the GB forums.
>You want to know about exercise science or you want a training program? I am confused.
Both, really. I'd like a training program that also answers questions, and Foundation seems like the best and most 'complete' from what I've read here and in the sticky.
>Sorry I am not going to do that since I am active on the GB forums
Well that sucks donnit. Nonetheless, no worries, thanks anyway. If any can do then please do so.
If you want to know about exercise science the first things you need to know of are human biology, anatomy, neuroscience and physiology. Then it is all about connecting the dots.
If you can muster the money you should buy F1 + H1 and use the money back guarantee.
Only in the restricted course forums :^)
>If you want to know about exercise science the first things you need to know of are human biology, anatomy, neuroscience and physiology. Then it is all about connecting the dots.
Maybe with time
>If you can muster the money you should buy F1 + H1 and use the money back guarantee.
On scholarship and can barely manage to buy food at this point.
>Only in the restricted course forums :^)
What a bummer.
Is there anyway I can get started with this that doesn't require me shilling money, cause I ain't really got much (any) of it on me currently. Plz alex-san help me see the light.
Look in the paste bins. I believe there is a exercise chart picture of the foundation exercises. And we have also explained countless of times how the mastery templates work.
With a little research I believe it should be possible for you to start up. I cannot help you any further sorry.
It's all well m8. Had to shill some cheddar on a shitty, overpriced drink to get the ting but it's a fraction of what it would've cost me otherwise.
Thanks for everything nonetheless. Will read and see what's what, and then probs come back for advice or some shit. Thanks again fam.
how does one know if they are on the verge of a tendon/ligament, or any structural tissue tear?
Hey. First timer here.
I've never worked out in my life.
Here's my situation. Poor enough to not be able to afford gym where I live, but enough money to pay for schooling and nutrition when needed. I have these things at home: 2x 8lb free weight, 2x 20lb free weight, a wooden bench, a strong as fuck tree, and an endless expanse of woodland.
I basically want to take control of my life again. The normie lifestyle is wrecking my posture, strength, and masculinity.
I'm 140 pounds, 5'10, and severely lacking in physical achievements.
What do you anons recommend I start with? I feel terribly overwhelmed by all the information about getting the right "big". Obviously I'm very ignorant of this kind of lifestyle, but regardless I want to shift into it anyway.
What kind of routines can I do with the limited equipment I have right now?
Never exercise through pain and dont attempt stupid shit for which you havent made a slow progressive overload. Rule is that if you start experiencing discomfort and/or pain during an exercise, stop immediatly. Joint and tendon pain is very different than muscle pain. If you feel sharp or dull pain in the joint, you are damaging it.
Most tendon tears and tendinitis occur because of lack of proper conditioning, shitty genetics or faulty movement patterns.
F1-4 and H1-2 are in OP, make sure you have adobe reader installed to view the demonstrative videos of each progression.
Alongside the chart (>>742882)
And basic youtube if you don't feel you understand the embedded video for an exercise.
That should be all you need to get started provided you have the basic facilities.
>F1-4 and H1-2 are in OP, make sure you have adobe reader installed to view the demonstrative videos of each progression.
My problem was that torrenting is blocked in my Uni. Resolved it by >>744688
Just one question that popped into my mine: How should I go exactly about incorporating Foundation/Handstand with a strength program (And sport training)? I was thinking do them both on same day, with prehab/mobility work everyday and sport training after them (Alternate between SS/Foundation and sport training, everyday but Friday). How does that sound (Put largest amount of time possible between strength and Foundation)?
To touch your toes you have to pike up, which is requires more abdominal strength then just going up and touching your shins.
You don't have to touch your toes, but you will be missing out on a part of the strength benefits the exercise offers if you don't pike up and touch your toes.
It depends on what you want to prioritize. If sport training is important to you, I'd do it first and leave foundation for later. Honestly, you could work the FL, SL, and MN elements into your training because they're fairly athletic movements and the integrated mobility of those exercises will probably improve your performance in your sport.
If you have good pressing strength, the Handstand series is mostly going to be about developing strong, flexible wrist and shoulders and working on the handstand as a skill.
I don't have much problem with sport training tbh. I do them on their own days, alongside some other shit (+ prehab/mobility work, as I said before), so they're set on their own day.
My problem is balancing between lifting and Foundation/Handstand. I'm scared I won't be getting enough rest because I plan to do them on the same day, and thus slower/shitter progression. I honestly don't know how I should go about this. Nonetheless, I guess I'll just have to try and see. If you have any suggestions, please do drop them. Anyway, thanks fam.
Coach Sommer advised against SL+F1/H1 on the forms somewhere. The reasoning was they are each designed as well rounded beginner programs and as such they'll interfere with each other specifically with recovery.
Well that sucks, but I do feel like I will be missing way too much if I'm not doing SS. My goal is to improve in my particular sport and become better at bodyweight shit (As well as to maintain muscle as I'm 'cutting').
Pronated wrists. Too much stress on the biceps tendon in the supinated hold for adults.
Pain, discomfort, dislocates, clicking out of socket etc. Basically, whatever you do should be smooth but do not mistake muscle fatigue for joint problems or muscular imbalance problems.
Describe the soreness.
Strength training and in that connection display of strength are many things and could arguably be a sport (like calisthenics competitions, gymnastic competitions, parkour competitions etc.) Although I agree that strength training for the sake of getting stronger is not a sport.
/fit/ has become a hive mind of betas, fat hate, steroid threads, trolls and broscience. I consider this thread to be better off here than on /fit/.
SS is strength training for the sake of numbers, it is not that good of a design to improve your general athleticism.
I'm struggling to get my 3rd set of chinups. I can do two sets but I usually crap out on the 4th or 5th rep of the third set. Any advice on what to do? I tried adding two sets of negatives but I'm still stuck. I've also been trying grease the groove but all its done is improve my form, not added more reps.
When it says mastery for the Seated Russian Twist to do 30r. What counts as one rep? Is going left to right 1 rep? Or is going left to right back to left 1 rep?
Fuck, why wouldn't he specify.
it just slightly hurts when i flex my bicep, i believe it's on the anterior bundle, but it's getting better. It's an overuse issue for sure, i got excited about all this new equipment at this gym and i wanted to use it all. Should probably take the week off.
It should be a triangle of support shared evenly among the hands and head.
15r each side
You might need to take more rest. But definitively start over again since just trying out new equipment should not have caused the problem but rather have triggered the overuse issue.
I get that, the issue is I want proper positioning of my shoulders and hips, but from the angles on the pictures and videos I can't tell what that looks like. Are the shoulders protracted and hips tucked?
What part of the head are you on? What sort of position should your neck be in? ... etc.
I'm around 183cm/78kg(6'00ft/182 lbs in americunt measurment :^) )
Yes that's me. End of calisthenic meething with some friends; also it wasn't as low as I wanted it.
You can definetly get Bent Arm Planche if you're stronk...Straight Arm...well it will get you quite more time. Why bodyweight, though? Genuine question.
Shoulders slightly protracted yes. No ppt yet as this is a balance exercise primarily. Neck should always be neutral. Elbows should be right above your wrists.
Nice, but fix your neck and protract more.
I am a fairly big guy too. 188 cm and 80 kg although sickness probably got me down to 77-78 kg.
Your neck problems might also be due to bad positioning in the exercises. My tight neck is partially due to bad form and uneven pull ups. Do a lot of stretching, particularly the trapezoid muscles and the sternocleidomastoideus muscles.
Depending of how troublesome your neck is you should put off the upper body work for now.
Gymnasts are known for having strong, but tight necks. The stretches that I do are more rehab-like, and I have to do exactly those because no exercises in the stretch courses target these muscles.
It might be worked related as well but bad form will worsen your condition.
I've started getting some soreness on the right side of my neck too, and I think it's probably uneven pull-ups too. Any ideas as to fixes? Something I could do to balance the strength or something.
Rows focus on lower traps opposed to pull ups which are upper trap dominant so if you only do ground row variations you are fine. Hinge rows (RC PE 1) is quite therapeutic for me but unfortunately I have no rings right now.
At the moment I'm doing 3x8 ring rows with supinated grip, and feet elevated a little. not following foundation due to time constraints, but I'll start once exams are over or something.
If you have rings or straps available I recommend you start doing hinge rows as soon as possible. They are very different from normal rows because they really target rotator cuffs and forearm muscles.