The Naked Warrior - www.pdfarchive.info/pdf/T/Ts/Tsatsouline_Pavel_-_The_naked_warrior.pdf
You Are Your Own Gym - www.pdfarchive.info/pdf/L/La/Lauren_Mark_-_You_are_your_own_gym.pdf
Coach Sommers Mastering GST Series
- Pushups (Normal/Diamond/Pseudo-planche/Tuck-Planche)
- Handstand Pushups (Elevated pike/Headstand/Handstand)
- Planche (Frogstand/Straight-arm frog/Tuck/Flat tuck/Straddle/Half/Full)
- Chin/Pull Up variations
- Rope climbing
- Pistol Squats
- Shrimp Squats
Core Strength (First 4 should be held for 3-5 sets for 60s each with little rest (1-2 min) between sets. 30s sets are fine for L-sits and pseudo-planche leans). The rational for the short rest period is that these are basic positions that you should be very comfortable in.
- Plank Variations (Forearm/Straight-Arm/Pseudo-planche Leans)
- Hollow Body Hold
- Arch Body Hold (don’t do this if you have low back issues)
- Dragon Flags
- Front/Back/Side Levers Progressions
>Safest Static Hold Progression
Steady State Cycles: www.antranik.org/how-to-implement-a-steady-state-training-cycle
>Bicep Tendon Prep
>Based Scooby teaches you how to do a pull Up
>How to make parallettes out of PVC
>gymnastics cant get you strong they said
guy who does bodyweight training benches for the first time, he benched 150kg lel
You know what?
Im totally interested in BW exercises now.
I moved to a part of the state where the nearest 24 hour fitness is a 45 min drive.
Fuck that, good bye membership.
Also since i do construction this would help.
Ill become one of you
Is it safe to wear a weighted backpack for squats and planks? Hand in a cast so I'm working my legs until it's out and I've pretty much gotten to bodyweight limit, but I don't want to visit snap city.
I can do a set of 6 full rom pistol squats. I can't go much further with planks with a cast on my arm. I just want to know if it's safe to do pistol squats while wearing a weighted bag, because a backpack only really has two points of pressure.
So i started reading the "start bodyweight training" site and he mentioned cutting out sweets and carbs, this is going to be a nightmare for me.
Okay anyways what are good filling meals in your guys opinions that can help me out.
Mind you i do construction so before i get to work i need a decent meal cause by lunch im starving, and the same again after i get off of work.
Right now im thinking lots of tuna, and i love tuna, but what else can i eat?
I guess I could try slowing it down as much as possible and seeing if that helps
I have to sacrifice 4 weeks (and then 2 weeks more to regain) of upper body anyway, so what the fuck ever
For squats, wearing a backpack could offset your balance, especially on pistol squats.
If you think doing one set is enough, you could either do squat jumps or try pistol squat jumps.
You don't have to take everything as gospel. Cutting out sweets is a no-brainer, but depending your what you want to achieve, cutting out carbs is moronic, especially if you have a manual labor job.
Ok, be careful with tuna. It's good but don't eat more than like 2- meals of tuna a week because it's got high levels of mercury which can lead to poisoning. Search up the concept of biomagnification of residual toxin.
Also all general /fit/ meals are still appropriate for BW - oats for breakfast, nut mixes to snack on during the day, meats like beef and chicken and fish for dinner wherever possible. For lunch I just say fuck it and have a good old fashioned sandwich, carbs aren't all bad here and there but if you want to go puritan get some veggies together.
Oh and see the part about only drinking water? It's gospel. Stop. I repeat. Stop. Drinking. Soft drinks. Coke will taste like shit to you after a few months of not drinking it, I can't stand the stuff. It's also full to the brim with sugar. If I can get one thing through it's stop eating synthetic shit like soft drinks. And remember that just because something has "natural" on the packet doesn't mean it's good by default because cyanide and uranium are natural too.
Kit laughlin's stuff. I don't have any online versions of his stuff so you're going to have to search around, but Coach Sommers used to work with him and applied Kit's methods to his athletes. Go on his forum and find the "daily 5" for basic maintenance work. I believe that you can easily find a template/list of stretches in order which are the "progressions" you're probably looking for. I haven't tried those myself so you're going to have to try it yourself, but I've been finding improvements in doing simple stuff like the video here.
Kit Laughlin is the man. It isn't clear from the outside how to use his programs (referring to Master the Squat and Master the Pancake here), but there's a post in the forums to get you started.
He'll also be doing a Q&A in /r/bodyweighfitness next tuesday.
You'll want to start squatting/DLing right away.
Well actually, I think that most people would benefit from doing mobility work and bodyweight lower body variations (e.g. pistols) and getting the hang of those before touching a barbell. Nothing major, just a month or so and most people do this automatically by playing sports as child.
This is probably a more ideal way of sorting out imbalances before they can be made worse by adding weight.
Yeah sweets are gonna be the worst because i have a huge sweet tooth.
Rip chocolate and sour gummi worms
Yeah i dont plan on eating tuna everyday, just wanted to see what other fillers you guys use for meals.
Might have to start buying a bunch of chicken and steak to take to work.
And i pretty much already cut out soda from my diet even though i do enjoy the occasional Mountain Dew.
Gotta drink more water for sure though.
Meh if you teach someone how to squat properly there won't be an issue. Squatting with weight will be excellent mobility work. And DLing is just awesome.
Not saying unilateral work is bad, not at all. It's pretty good. Just barbell work can and should be started early IMO.
Also, a tip for your front levers: start doing scapula depression retractions. It's demonstrated in this video, the exercise around the 3 minute mark (the whole video is ace though):
Oh, and glad to see we have a nice image for OP as well.
>Yeah sweets are gonna be the worst because i have a huge sweet tooth.
Don't worry, anon, I used to be the same way. Nowadays, I don't even think about that sort of stuff anymore, and sometimes I'll even decline when offered candy.
>Yeah i dont plan on eating tuna everyday, just wanted to see what other fillers you guys use for meals.
Not sure how helpful this is, but when I started working out, I made a random salad with chicken. Lettuce, cucumber, peas and chicken breast, cut up and fried on a pan.
I also used to make lunchboxes consisting of pic related.
The only thing I'm remotely close to is OAP, but there's still a long way to go. At the moment, I'm up to 3x5 one-handed pullups, i.e. holding my wrist with one hand, but I'm going for 5x5.
I don't have access to a gym right now and I want to get fit, will training with my bodyweight help /fit/?
So...if you take 12 weeks to each progression it takes like a fuckin lot. I mean, F1 is just 6 progression, not too much time, butt there is 14 fuckin progressions in F2. WTF m8s, is this supposed to take such a fuckin huge amount of time?
i DL ayylamo4plate and squat 3 plate for reps
strength is not my issue, do you have any flexibility tips or links to share?
Although I'm a beginner and it doesn't matter at this point, I have close to zero access to stall bars.
I live in a one bedroom condo and only one gym in my area has them... its a Crossfit gym. I really don't want to get involved with that cult. Not to mention its $200 a month.
Anyone have any ideas for substitutions with either the equipment or exercises or am I inherently fucked?
Lol that wasn't even remotely close to perfect. There was a lot of movement of the head (you want fixed gaze) and the butt came off the bench.
If you are good at bodyweight movements, learning the bench press isn't that hard.
"One of the two most difficult BW exercises for the lower body - the Elevated Shrimp."
1. Whats the other elite lower body exercise?
2.why is his foot off the plate so much?
3.why no video ?
I'm thinking of getting into bodyweight training, as I'll be moving soon and I haven't found a single gym nearby.
Did those two guys on the videos achieve that strength and body purely with calisthenics? Or was there lifting involved as well?
question concerning The foundation series.
I have been doing only bodyweight training for about 4 months so far and ~2 weeks ago I found out about the foundation series. I started from the start as is advised so I wouldnt miss any steps in the progresion. the thing is 3 of my series are way ahead(finished foundation 2)( hollow back press, rope climb and single leg squat) while the others are still are around step 1-4 of foundation 2.
My question is do I stall with those 3 at the last step of F2 till my other moves catch up or do I just keep going
Oh, did you mean to ask if you have to be doing everything at the same level? If that's your question then that's not necessary; it's expected that each move will progress at a different rate so don't be overly concerned if one movement is lagging.
in my experience its best to do foundation first, if you just wanna do it its gonna be couple months of thinking to yourself "i cant hold a handstand but i sure can fall and not get hurt now"
also the wrist strengthening stuff will help tons
I can do back lever one legged on the rings and half hspu
>tfw back lever is A rated for basic gymnastics skills (A= easy)
>tfw I'll never be able to do a B skill exercise
Pistol Squats 3x10 move on to shrimps next
Chest to bar-pull-ups 3x5 going up in reps
Straight bar dips 3x6 going up in reps
Puedo weighted Planche push-ups 3x8
Overhead press 3x5
Front lever rows 3x4 going up in reps
High Pulls 3x5
standing ab pulldowns 3x8
tricep extensions 3x8
This is my current routine as of now. Thoughts? I also do some statics such as planks and bridges at the end of my workouts.
back lever is rated A yes, but doesnt take away the fact that its one of the easiest things in gymnastics
back lever takes minimal muscular strength but a lot of tendon strength. I suggest you train for the planche instead and the back lever will come along as a bonus since it works the same muscles and tendons
I'm can't do pic or kick up in handstand position (because I'm scared(?)). What should I do?
dragon flags, start with the dragon flag progression like in this vid
I do also romanian deadlifts, best barbell exercise for lower back.
Rope climbs condition the bicep tendon to handle the rigors of beginner level ring training (including back lever progressions and muscle ups). Skipping rope climbs puts you at risk for injury if you choose to skip ahead to ring training anyway.
Not the guy who posted the "ded elbows" comment.
thanks, I already did some research for planche tutorials and found this very good tutorial
3 sets of exercise 1, then move on. This is standard practice.
I don't know if there has been any research into the efficacy of exercise spread out versus concentrated. But for hypertrophy I imagine it is much better to have it concentrated, because you get a more potent hypoxia.
Does anyone have some good stretches for wrist supination?
I'm trying to recover from a sprain I received as a kid, and I can't really afford the physical theraphy I need but I wanna start working on it because I feel that it is creating a lot of problems for my fitness routines. (I can't do a LOT of exercises that put an excessive amount of strain on the wrist, so I do a lot of them on fists but that only goes so far) If I make a fist, I can point my thumb upwards (A little past this but not much) before my hand can't move any farther. Would really appreciate the help.
I've started to do a pretty basic bodyweight routine every day. I've been doing it for a few months without any problems, end of course experienced some noob gains, but recently I have been experiencing pain in my right elbow/tricep/forearm area after I do push ups and pull ups. It doesn't feel like normal sore muscle pain. What should I do?
Probably some combination of too much/too soon/too often. Stop doing things that hurt for a week or so and when you get back to your normal routine go back to itself slowly. This means doing 1/4 of whatever it is you perceive that you should be doing.
We recommend that you follow you a set program that outlines how much work you should be doing, rather than a list of exercises that leaves everything else up to you. Connective tissue injuries take a long time to heal if you don't rest, but if you back off early on they'll go away relatively quickly.
That's the same guy, he's Italian and i know him personally. He used to lift,then some years ago he stopped doing that and started doing calisthenics only, got bigger and stronger (except for legs, obviously)
Alright guys I want your opinion, I just did 51 consecutive push ups, every 10 I went up to catch my breathe but never actually failed, I cannot breathe in the movement so did I still complete 51 even though i'd rest in the up position of the push up 3-5 seconds
Sounds like you're doing something wrong, if you can't breathe while doing a push-up. Are you actually doing push-ups? Or just flailing your torso around?
This guy has decent form, if your push-up looks nothing like his, you have a problem.
Is it tougher to progress if you only do the 3 day a week foundation routine, as opposed to the 4 a week or 5 a week one?
I run 4 times a week but find that I can't really do foundation and run on the same days, so dropping down to the 3 day from the 4 day schedule seems to be the thing to do
Not perfect form but even if it was you know you can google how to bench press with good form right?
You dont bench press with bad form and build your way up to perfect form. Fucking idiots.
hey this seems like the place to ask,
recently on my off days from lifting i've been doing 10 mins of jumping jacks throughout the days to just get some cardio done, my hamstrings are quite prone to stiffness and tightening so it's a good way to get my cardio without taxing my legs too much, are there any other bodyweight exercises i can do for a duration of time that will help with cardio rather than tiring out a muscle before my heart gets going?
Handstand you do with a ROM like a shoulder press. You need paralettes to do them because you lower yourself until your hands are almost touching your shoulder.
Headstand pushups are done on the floor, and you lower yourself until your head touches the floor
I don't, fuck burpees.
Yeah, you need to learn how to posteriorly tilt the pelvis.
>What muscle does that work
This is a fucking retarded question and even more so in the context of bodyweight training
How would one go about doing one handed chins? Also is there any resounding reason to do one handed chins instead of regular chins?
Im thinking if i do chins with some added weight I may be able to do one handed chins soon after?
one handed chins with the other hand gripping the wrist is basicly the same as normal chins, except for the forearms since one hand holds the whole bodyweight
if your grip was strong enough you could do the same amount of one handed chins as you could do normal chins
I plan on making parallettes out of wood. What should I do to make the grips not ruin my hands? Sand them and oil them? Cover them in duct tape?
Also, I'm doing pullups/situps and lightly weighted squats/pushups. This covers everything, no?
I felt the last few squats in my back. Like, not a pain, but like my lower back muscles were getting worked. I think I should switch away from weights and do maybe lunges instead. But will lunges really train strength? Will I really hit ~10MR with them? At the same time pistol squats look really hard. Is there something in between? Shrimps look weird.
Which exercise will work my forearms better, pushup or chinup?
Also, is there a substitute for handstand pushup?
Holy shit, thanks for that. Pushups aren't the same, right?
Maybe we have different definitions of maxing. I see it as not being able to perform a full rep or having poor form because of weakness.
Pullup, but on second thought they probably work the forearm just as much as a chinup. But your forearms aren't really worked in shoulder-width pushups, in my experience.
2. Easier or harder? There's a HBP progression in foundation that covers easier and harder exercises than the HSPU.
I wanted to get into bodyweight stuff because I have no access to a gym for the next few months. I had a major question, I don't really have the ability to do pull ups because I don't have the proper equipment. Is there a substitute for these?
You're probably losing the Posterior pelvic tilt midway or you just don't have a stable handstand yet. Being able to only press up sounds unusual, are you just muscling your way up and falling after that rep?
post my HSPU 2 days ago, could post the front lever but I don't post the 90 degree because it is my first and I scream like a madman while pressing up because it was fucking hard.
Sounds like you should still be doing tripods and wall handstands for a while. If you don't have the correct body shape your HeSPUs aren't the most beneficial thing for you to do right now.
If you can get a resistance band, you can use them and doors to do different kinds of rows.
They come in different resistances so you can move up when one starts getting too easy.
I imagine they're pretty cheap
Foundation. (Link in this thread) You'll need some equipment right away but most other things can be added later. The most immediate thing that you'll need is a place to do rows.
Access to a pull up bar is pretty much mandatory for the majority of bw programs. Rings would be helpful.
Pull-up bar I understand, but rings really? How/where am I suppose to get rings?
I suppose I could then attach them to a pullup bar, but I wouldn't have any space to properly use them.
You can use towels or rope or a bar instead of rings. You're only using the rings to hang from.
I'm a little worried about what I'm going to use for the progressions with stall bars. There are mobility exercises with stall bars in handstand 1/2 and progressions in foundation 2 that don't look easy to do without stall bars.
Rings are like $30 on Amazon, you don't NEED them now, but they're convenient to have (and easier on the wrists). If you don't have to money then don't worry about it, you can hold off on getting them for a while.
How am I supposed to do these without stall bars?
Maybe put a fridge or prop up a couch underneath my rings?
what does /fit/ think about taking whey protein with body weight training?
If you read what he wrote properly, shithead, it clearly says mercury poisoning in his first post.
>high levels of mercury which can lead TO poisoning.
not LEAD poisoning.
ffs learn to read properly.
It's the same thing as taking whey if you were using free weights. It's just a like a meal replacement to help you hit your protein macros.
My family eats mostly rice and pastas so I don't get nearly enough protein without taking whey
>currently NEET, just out of high school so I haven't moved out yet
>tfw can't buy own groceries
>tfw family doesn't support me wanting to get fit
Hey /BTG/, I come from /PLG/ and /OWG/
Go to 1:55, and tell me what you think of this.
Apart from practising the pistol squat, what can I do to do this?
Over 90% bodyweight dyel no mode here. Brb going to try to score with strangers.
is just doing pushups a good way to start with body weight exercises. Im in really good shape when it comes to lifting, Yet since im so much bigger then most of the people doing bw exercises I cant do a stupid amount of pullups in one go. I can tho do 30-40 pushups in one go. So what im asking is if I was to just do lets say 20pushups every 5min which would add up to 200 an hour, and do that twice a day. Would that be good? Also keep in mind I am very strong and workout daily, I just have to weigh a lot for my sport. I've just always been intrigued by the things these people do with their bodys, ya I love being strong but when im done with school I want to be able to cut and be agile and quick.,
Daily reminder: don't do stupid complex movement exercises like >>27625078
you will more than likely fuck up your back later on. Just because you can doesn't mean you should especially if it jeopardizes your physical health
The back is in neutral alignment and there's no external load to increase the shearing forces on the spine. Holding one foot back firmly with the hand would prevent the spine from even going into flexion. Why would you hurt your back?
0:58 would probably give you a heart attack.
Hello, just got a question here. Are false grip pull-up a good substitute to rope climb?
Link in OP, Naked Warrior. The approach can be adapted to any exercise or specific strength you wish to build upon.
>cut and be agile
That's skill training, and correcting mistakes is an issue of retraining.
I have carpal tunnel only in my right hand and it bothers me when I put pressure on my hand/forearm base to do dips and pushups. Can I fix this? pic to better understand my body is provided. I can 3 plate squat and my other lifts are great. but I want to do body weight. Advice?
There's a lot of stuff moving around in a compressed space, most people's wrists click. If it's not painful, don't worry.
Not much. You need to incorporate overhead work like handstand pushups.
Do you use a computer too much? I wasn't diagnosed with carpal tunnel syndrome, I just assumed it because my wrists were weak and hurt like fucking hell back before I started training. I find for whatever reason, B-100 complex helps keep the pain away.
Can you already do the elevated version that Ido does?
oh do you mean like in a gym? no idea, I only work bodyweight and I have freakishly strong legs cause skiing is my favourite sport and even tho I only go like 2-3 weeks a year I kept working my legs so I could do one legged squats even before I started working out and later on doing the foundation series
>Simple layout, tells me exactly what i need to know
>don't have to hunt around for shit
>All info i need on that page or the one right after
Thanks for the link op. Gonna get started in fitness with bodyweight, because poorfag
You can be getting stronger even though your number of reps isn't increasing, r-right?
I do 1-2 pullups, fail, then do slow negatives until I'm sore and exhausted. This has been my routine every other day for the past 2 months.
I'm about the same size, but I feel harder and less squishy if that makes sense. Gained about 10 lbs on the scale.
No, not really. If you're putting in a lot of work and not improving, you should ease off for a while. Taking a break should make you stronger because you're given longer to recover. Then you use that strength to do more weight, or more reps. That's the essence of programming: finding a balance between stress and recovery.
If you're giving yourself enough time to recover, but you aren't recovering, you should inspect lifestyle factors like sleep quality, diet, and hormonal issues/illness.
But let's take a look at your routine. Exercising until you're 'sore and exhausted' is a great way to achieve nothing in training. Your routine should be planned so that you know how many sets and reps of which exercises you're doing each day, and have a practical way to increase the difficulty(often called progressive overload). Good books to read about this are Practical Programming and Overcoming Gravity, for a barbell and body-weight perspective respectively.
The good news is that you probably have improved from your training, even though it wasn't optimal. Try taking a few days off, and see how many pull-ups you can do now.
I consider myself a fairly flexible guy. I can touch my toes and whatnot. Yet, I can't keep my legs straight during an L-Sit. It's not abdominal strength that's the issue, I can do Dragon Flags for days. I just can't straighten my legs.
What's a decent indicator of strengh when it comes to pull-ups and dips?
I can do 5 sets of 7 dips and 5 sets of 6 pull-ups. One set max is 15 for dips and 12 for pull-ups. How am I doing?
I weight 78kg, squat 110kg, DL 140kg, OHP 45kg and Bench 65kg.
Here you go brah:
This video helped me, just make sure that you are not training too frequently, are eating enough and getting enough protein.
You may want to do some assistance work some days
A pull ups
B assistance work
C None of those muscle groups/cardio
Your weight will play a major part of it though, if you are gaining weight and doing negs, then you are training the muscles more, but you will want to lose weight if you want to be able to do the pull ups.
I would say really weak, at least when it comes to bodyweight training. It all depends on how long you have been training though.
I consider myself average in strength, I can do 3 sets 5 reps with 20kg added at 70kg bw. You also have to realize that your squat barely counts for shit in bodyweight training.
Didn't read thread but when doing handstands, do I want my legs straight up? I see some people doing them with their legs bent leaning forward past their head.
I guess I should keep practicing on the wall.
I have switched to bodyweight fitness - or more specifically Foundation - about a week ago. My bi's are feeling like I have not used them in a while and I fear for my gains. Should I supplement my workouts with the more advanced moves that I am already capable of like Chin-ups, pull-ups, and dips?
Also is there any reason for the Static Hold exercises in terms of strength? As in, will the Arch Body Hold be at all useful for building power?
Does anyone have the original for this picture? Had it as a wallpaper for ages, can't find it anymore though
You can do your more "advanced" moves a few times a week for maintenance.
Static holds do build tremendous strength in their advanced variations; the introductory ones are bodyline exercises that get you used to being in these shapes and straight arm statics prepare your connective tissue for more advanced training (ring work and dynamic work). Bent arm strength will have little carryover to straight arm strength.
Yes you want straight legs for your core training. Any good handbalancer who trained straight body lines can go out of alignment, the opposite is not true. If you take the easier path of ugly handstands, it wont transfer to a proper one.
However when you're just playing around with shapes and poses, going out of alignment is fine.
That's ok, mate. You've got a solid base of strength to work from, and I'm saying this because I was where you were at last year. You need to start adding weight to your pulls if you want to get stronger quickly and buy some gymnast rings for your dips, for real. Bar dips are gay.
If you are fat, lose a bit of weight.
Haha, I know that those aren't really that advanced, just harder than what Foundation has me doing now. The Coach introduces them only in F2 though for some reason.
Thanks though for the info.
>thinking the FDA is an acceptable authority on what should go into your body.
Dumb ass nigga. I bet you think Palestine isn't a legitimate state and that the holocaust actually happened too ahahaha.
Touching your toes is like the bare minimum flexibility to not be hamstring injury waiting to happen. I don't consider myself very flexible and I can put my palms on the ground. I can just barely hold the L-sit position, and I'm working on stretching my hamstrings.
Also, is foam rolling for my trap probably a good idea. And could this be the reason that my deadlift has plateaued? While OHP, Low bar squat, high bar squat, and bench all go up while im still at such a low level.
i wanted to ask about this, because doing (or trying at least) pistols kills my fucking knees
it's to the point where my knees hurt more than my quadriceps are tired
I also can't "do" a pistol because my balance is wobbly as fuck, I also have to go on the ball of my foot, event though lots of people say to keep your foot flat and not raise the heel
I used to be good at dips and I would do them with 45lb plate attached a couple years ago
now when i do bodyweight dips i struggle with them and they don't feel natural at all, and my shoulders feel really stiff
what can i do to fix this