EPTBodyweight Training - Page 12
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Catch
United States616 Posts
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eshlow
United States5210 Posts
On June 07 2012 02:40 Catch wrote: Sounds good, thanks. I'm going through some tendinitis, plus I'll be starting to run for a tough mudder, and possibly adding some (very light) KB work on my off days, so I don't want to add too much volume too fast. Take care of your tendonitis so it doesn't get worse... | ||
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Catch
United States616 Posts
I blame on this on cutting weight and not taking enough rest time though. I skipped part of my deload on 5/3/1, which I think was a big mistake. (Edit) Along with adding in too much volume and not keeping my elbows straight enough for some of my stretches (like planche leans for my wrist). | ||
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eshlow
United States5210 Posts
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FiWiFaKi
Canada9859 Posts
My progress has left me with a BW of 165lb or 75kg. Lifts wise: 275lb x 6 squat 205lb x 6 bench 355lb x 6 deadlift 25-30 Dips 10-12 Wide Grip Pull-ups 4 Handstand Push-ups (Just tried now, finished 3 sets of 4) My ultimate goal is for my body to look like this guy: I am only 18, I am trying to achieve a mass of about 175lb, being lean, right now I am 165lb with 10-12% BF. For strength there is nothing really specific, I want to learn to do a planche eventually, and all those cool things, but I'm not putting a priority on it. My main objective is to get large off of this, I'm not going with the intent of becoming 220lb of muscle and a thin layer of fat Squatting 500lb, but I'm not trying to be the 62kg guy who can do 30 pull-ups because he's so light. I want a weight of 80kg~, pretty toned down, with balanced strength between my body. The tools I want to use to achieve this is Squat + Deadlift + any and all BW exercises. I have a gym I can go to, and I am currently ordering rings + pull-up bar for my house, ideally I would like to do all but the Squat and Dead-lift inside of my house. Money isn't really a concern, so if any other equipment is needed, let me know. I'm just really overwhelmed with all this, and I hope someone can write me a somewhat detailed program to follow to start-off that aligns with my goals. Thank you so much in advance. | ||
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4thHatchery
Finland125 Posts
http://www.eatmoveimprove.com/2009/05/setting-and-achieving-goals/3/ If you checked this from the OP maybe you can find some more skills you'd want to learn and then build your program around them. Also the first thing you should do is order eshlow's book. It'll help immensly in making bw training more approachable. | ||
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Malinor
Germany4740 Posts
Are Pull-Ups/Chin-Ups easier on a stiff bar or on a, well, not so stiff bar (need more english skills). Just wondering right now, since I am training on two very different bars right now (but with different grips, so I cannot really compare). A long term goal of mine is to do L-Seats on my fingertips. Which is, given my weight (113kg right now) quiet a challenge. A couple of days back I was able to lift myself from the ground (in the tucked-seat position) for the first time, with my palms on the ground. Couldn't do this with 120kg bw, so that is progress. Anyway, I read on beastskills.com that I should train Push-Ups on my fingertips to increase finger strength, and found out that I couldn't do a single one. Now I am doing those push-ups on my knees to build strength. Long story short, is there something else I can do to increase finger strength. Since a couple of weeks I am finally able to do Hanging leg raises, in the way that I get my feet up towards the bar. However, I need some swinging and my legs are in no way straight. Does this have good carryover to finally being able to do hanging leg raises from a dead hang and with straight legs? Or would I be better of training from a dead hang and try to increase range of motion gradually. And also strickt reps with tucked legs (which would also help with L-Seats I assume)? Finally, my gymnastic goals are basically the L-Seat, Handstand, Front Lever and Back Lever. And I wanna be able to climb up a robe eventually. I am 181cm (5'11) and basically I am planing to get below 100kg and then stay at that weight (the opposite of FiwiFaki basically  ). Obviously body weight plays a large role in gymnastic performance. Is it realistic for me to achieve those movements at that kind of bodyweight or would I most likely have to cut more weight. Time is not really a concern, I don't care if it takes me until 2014 to achieve the harder movements (I guess Front Lever is the hardest?).Thank you for your help in advance  edit: I also want to be able to do Muslce-Ups finally. Though I am doing a lot of (weighted) Dips and Chin-Ups/Pull-Ups already, (with focus on adding weight and not reps) which I assume will eventually get me there. | ||
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SometimesIworkout
Cambodia75 Posts
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GuiltyJerk
United States584 Posts
On June 12 2012 19:09 Malinor wrote: Since a couple of weeks I am finally able to do Hanging leg raises, in the way that I get my feet up towards the bar. However, I need some swinging and my legs are in no way straight. Does this have good carryover to finally being able to do hanging leg raises from a dead hang and with straight legs? Or would I be better of training from a dead hang and try to increase range of motion gradually. And also strickt reps with tucked legs (which would also help with L-Seats I assume)? Leg raises can be trained through eccentrics (negatives, like how you jump to a pullup then slowly lower) by tucking your legs into your chest, leaning back and pushing your legs out straight up then lowering as slowly as possible through the full range of motion | ||
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eshlow
United States5210 Posts
On June 12 2012 15:17 FiWiFaKi wrote: Body-weight training seems really cool to me, so I've finally decided to switch over from regular weightlifting to body-weight training. I tried looking through the thread to find a BW training program and really couldn't find anything, usually people said it depends on your goals, so I was hoping someone would be able to help me build one, based on my goals. My progress has left me with a BW of 165lb or 75kg. Lifts wise: 275lb x 6 squat 205lb x 6 bench 355lb x 6 deadlift 25-30 Dips 10-12 Wide Grip Pull-ups 4 Handstand Push-ups (Just tried now, finished 3 sets of 4) My ultimate goal is for my body to look like this guy: http://www.youtube.com/watch?v=X2Sr6FFdcII I am only 18, I am trying to achieve a mass of about 175lb, being lean, right now I am 165lb with 10-12% BF. For strength there is nothing really specific, I want to learn to do a planche eventually, and all those cool things, but I'm not putting a priority on it. My main objective is to get large off of this, I'm not going with the intent of becoming 220lb of muscle and a thin layer of fat Squatting 500lb, but I'm not trying to be the 62kg guy who can do 30 pull-ups because he's so light. I want a weight of 80kg~, pretty toned down, with balanced strength between my body. The tools I want to use to achieve this is Squat + Deadlift + any and all BW exercises. I have a gym I can go to, and I am currently ordering rings + pull-up bar for my house, ideally I would like to do all but the Squat and Dead-lift inside of my house. Money isn't really a concern, so if any other equipment is needed, let me know. I'm just really overwhelmed with all this, and I hope someone can write me a somewhat detailed program to follow to start-off that aligns with my goals. Thank you so much in advance. Use this to construct a routine: http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/ Gotta get some goals man.... that's what you're gonna build your routine around. Aside from planche... what else do you want to learn? I would suggest buying the book but then again I'm biased. | ||
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eshlow
United States5210 Posts
On June 12 2012 19:09 Malinor wrote: Some questions: Are Pull-Ups/Chin-Ups easier on a stiff bar or on a, well, not so stiff bar (need more english skills). Just wondering right now, since I am training on two very different bars right now (but with different grips, so I cannot really compare). A long term goal of mine is to do L-Seats on my fingertips. Which is, given my weight (113kg right now) quiet a challenge. A couple of days back I was able to lift myself from the ground (in the tucked-seat position) for the first time, with my palms on the ground. Couldn't do this with 120kg bw, so that is progress. Anyway, I read on beastskills.com that I should train Push-Ups on my fingertips to increase finger strength, and found out that I couldn't do a single one. Now I am doing those push-ups on my knees to build strength. Long story short, is there something else I can do to increase finger strength. Since a couple of weeks I am finally able to do Hanging leg raises, in the way that I get my feet up towards the bar. However, I need some swinging and my legs are in no way straight. Does this have good carryover to finally being able to do hanging leg raises from a dead hang and with straight legs? Or would I be better of training from a dead hang and try to increase range of motion gradually. And also strickt reps with tucked legs (which would also help with L-Seats I assume)? Finally, my gymnastic goals are basically the L-Seat, Handstand, Front Lever and Back Lever. And I wanna be able to climb up a robe eventually. I am 181cm (5'11) and basically I am planing to get below 100kg and then stay at that weight (the opposite of FiwiFaki basically ). Obviously body weight plays a large role in gymnastic performance. Is it realistic for me to achieve those movements at that kind of bodyweight or would I most likely have to cut more weight. Time is not really a concern, I don't care if it takes me until 2014 to achieve the harder movements (I guess Front Lever is the hardest?).Thank you for your help in advance edit: I also want to be able to do Muslce-Ups finally. Though I am doing a lot of (weighted) Dips and Chin-Ups/Pull-Ups already, (with focus on adding weight and not reps) which I assume will eventually get me there. Pullups/chinups .... Depends... what you practice at is the easiest for the most part. With a more flexible bar you can sometimes time it correctly to get a bounce from it so it can make it easier though Finger strength you probably also want to be doing grip work and some extension work for the fingers. Yes, its fine to kip. What I would suggest is you kip up, but then do a slow eccentric down. Yes, those movements are achievable for your height and weight although it may take quite a long time. It would be helpful to drop more weight though obviously. I'm coaching at 90-100kg guy who has gotten straight arm press handstands, full back lever, close to full front lever, working on one arm handstand, etc. So things are doable when you're heavy but it takes a while to develop that kind of strength | ||
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fatfail
United States386 Posts
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eshlow
United States5210 Posts
On June 13 2012 11:01 fatfail wrote: Hi guys. I was climbing rope in the morning, and now my biceps are super sore. Is it generally acceptable to take some painkiller after you feel sore, or should I just tough it out? Meh, anti-inflams might help, but generally speaking soreness is soreness. Don't worry it goes away after you get used to exercise | ||
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thesideshow
930 Posts
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eshlow
United States5210 Posts
On June 26 2012 08:34 thesideshow wrote: hey eshlow, how relevant will your book be if I don't plan on getting rings? 60-70% of the book is doable with pullup bar and the floor. You can make your own rings though as there are do it yourself rings construction stuff. | ||
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thesideshow
930 Posts
On June 26 2012 08:58 eshlow wrote: 60-70% of the book is doable with pullup bar and the floor. You can make your own rings though as there are do it yourself rings construction stuff. Awesome. I'll grab a copy soon as I'm losing access to my gym | ||
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Malinor
Germany4740 Posts
Gonna work this up to like 20-30 seconds, and by the time I can do that I probably have enough strength to do them directly from the floor.Also working on fingertips and one-handed push-ups. I can do several one-handed by now, but with atrocious form. For fingertip push-ups, I could not do a single one 3 weeks ago, but just from training them from the knees (felt like a girl) but now I can do two without hurting my fingers. I guess I will progress on them rather quickly. My handstand work does not progress very well though, I just do them to infrequently. That has to change. This stuff is so much fun for me, considering that 1 1/2 years ago, rolling over in my bad was a challenging task for me. Probably gonna buy your book when I finally have some money to spare (I need a new job -.-). | ||
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sob3k
United States7572 Posts
Now I can just pop over walls, feels great and not too hard at all. | ||
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honed
Canada482 Posts
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eshlow
United States5210 Posts
On June 26 2012 21:38 Malinor wrote: I am totally falling in love with bodyweight training. Though I can still do so little, with every kilogram of bw I lose, I can do more. Today I managed my first real L-Seat from parallettes of the floor. Did 5 sets and averaged probably 5 seconds each Gonna work this up to like 20-30 seconds, and by the time I can do that I probably have enough strength to do them directly from the floor.Also working on fingertips and one-handed push-ups. I can do several one-handed by now, but with atrocious form. For fingertip push-ups, I could not do a single one 3 weeks ago, but just from training them from the knees (felt like a girl) but now I can do two without hurting my fingers. I guess I will progress on them rather quickly. My handstand work does not progress very well though, I just do them to infrequently. That has to change. This stuff is so much fun for me, considering that 1 1/2 years ago, rolling over in my bad was a challenging task for me. Probably gonna buy your book when I finally have some money to spare (I need a new job -.-). Yeah, the book definitely covers this type of stuff. Any progress at your weight is pretty impressive. On June 28 2012 11:13 sob3k wrote: I finally figured out my climb-ups/mantles, took a bit of practice and the realization that i needed to turn my hands inward for the start of the dipping motion, which really helps. Now I can just pop over walls, feels great and not too hard at all. Yup, you really gotta switch your hands, just like you have to do with muscle ups. On June 28 2012 14:52 honed wrote: so this is kinda like gymnastics conditioning? seems very similar I guess so. There's lots of variations of bodyweight work you can do. But you gotta keep using harder progressions if you are interested in strength and/or hypertrophy. Lots of pushups and whatnot are ok for endurance but not geared towards muscle or hypertrophy. | ||
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