On January 21 2013 17:54 GrazerRinge wrote: Hello fellow TL members!
I have started to train more bodyweight exercises lately and i am loving it! My body feels not only stronger, but also much more flexible.
Still i am far away from my current goal, planche and free handstand and therefore i would welcome some advice regarding planning and setting correct exercises regarding my strenght level and progression.
3.Static exercise Elevated bent leg middle split hold: to failure x 4~6 L - position on dip bar: to failure x 4~6 Handstand on wall, 5cm to wall: 4 x to failure 2 core exercises to my choice
p.s.: when would i be able to execute proper manna and free handstand push ups from now?
If you want to achieve planche I suggest following gymnasticbodies.com approach. Just by doing alot of pushup and dips you are not going to achieve planche. Currently from your program I see that you are working more on endurance then strenght and that is big problem because in order to do gymnastic type movements(front lever, planche) you have to work on strenght, straight arm strenght to be specific. Firstly, don't train to failure it is unnecessary, when you are doing static holds you should want to do one hold for 60s, ofcourse most likely you can't do that in one set so you do as many sets as you need in order to achieve total work of 60 seconds, each set should last 50-70% of your max hold. For example if you can do L-sit for 30 seconds, you do 4 sets of 15 seconds holds.The rest should be 30-45s between sets. Secondly, you need to start doing harder variations on your pushups and dips, as I can see normal dips are to easy for you now, so you should use any other variation that you find dificult(you can find bunch of variations in building gymnastic bodie book or their forums). Next, focus on strenght as I said before doing bunch of pushups won't help you achieve planche, because by doing a lot of pushups you will only build endurance and a bit of bent arm strenght. If you want to build strenght you have to do exercise that is hard enough for you to do 3-5 reps for 3-5 sets. Now even if you do hard exercise to build bent arm strenght in won't really help to achieve planche, thats where you have to train your straight arm strenght. How to build it? Well what it comes down to is doing exercise with straight arm, for planche it is important to master planche leans before doing any serious planche work, after you have good planche lean, you can start doing holds(frog,tuch, adv.tuck straddle and so on). Now I can't give a whole workout on how to achieve your goals but following WODs(workout of the day) on gymnasticbodies.com is a good idea. Also before you workout it is highly recommended that you do these holds: hollow hold,PB support, deadhang, arch hold, plank, reverse plank, german hang. Those are necccesary if you want to achieve gymnastic type movements. Anyway, I can't really write everything in one post so If you have any questions regarding BW exercises or programming for planche/front lever you can PM me.
On January 21 2013 17:54 GrazerRinge wrote: Hello fellow TL members!
I have started to train more bodyweight exercises lately and i am loving it! My body feels not only stronger, but also much more flexible.
Still i am far away from my current goal, planche and free handstand and therefore i would welcome some advice regarding planning and setting correct exercises regarding my strenght level and progression.
3.Static exercise Elevated bent leg middle split hold: to failure x 4~6 L - position on dip bar: to failure x 4~6 Handstand on wall, 5cm to wall: 4 x to failure 2 core exercises to my choice
p.s.: when would i be able to execute proper manna and free handstand push ups from now?
If your goal is strength, then what you are doing is fine as long as you keep increasing the difficulty of your exercises.
I would absolutely NOT do the 100 pushups program though. It's a waste of time.
I would also start working handstand after your warm up.
Eliminate the 2 core exercises -- you already have a bunch of core exercises.
1.Warming up: linear warm up, streching (mostly arms), 10min cycle / running with avg. 110bhm
Handstand on wall, 5cm to wall: 5-10 total attempts, NOT to failure, working on increasing duration. So for example, if your max is say 30s then do multiple sets of 20-25s to maximize time inverted with shorter rest periods.
2.Push / Pull exercise: Planche work pull ups with knee up, 8~5 x 6 Dips: 10 x 3 Inverted rows or bent over rows
3.Static exercise Elevated bent leg middle split hold: to failure x 4~6 L - position on dip bar: to failure x 4~6
Currently I'm doing progressions for Handstand pushup Planche Manna Front lever Along with chin-up and pull-ups. Am I missing anything (other than legs, doing that with weights)
I've started doing some basic shoulder mobility exercises. Working as a developer/being cs student made my shoulders so immobile which is bad concering I started playing more volleyball lately. I researched a little and got fascinated with bodyweight exercises.
Do any of you guys could help me to track a good pair of rings (I live in Poland mind you)? Quick googling didn't help much and I am not to keen on shipping from the US. Also, what is the minimal ceiling height to install the rings if i am 184cm tall (6'). Is there such a thing at all? Sorry if these questions are newbie-like but well, I am one.
On January 24 2013 08:30 mordek wrote: Currently I'm doing progressions for Handstand pushup Planche Manna Front lever Along with chin-up and pull-ups. Am I missing anything (other than legs, doing that with weights)
Nah, your goals are your goals.
Although if you want to work up to one arm chin or cross I would suggest back lever.
On January 24 2013 22:08 myzael wrote: I've started doing some basic shoulder mobility exercises. Working as a developer/being cs student made my shoulders so immobile which is bad concering I started playing more volleyball lately. I researched a little and got fascinated with bodyweight exercises.
Do any of you guys could help me to track a good pair of rings (I live in Poland mind you)? Quick googling didn't help much and I am not to keen on shipping from the US. Also, what is the minimal ceiling height to install the rings if i am 184cm tall (6'). Is there such a thing at all? Sorry if these questions are newbie-like but well, I am one.
European Amazons might have some available...
Hmmm, I'm not sure if some companies like Rogue also sell in Europe yet. It might be worth a shot check them out.
You can hang them from a doorway pullup bar at the minimum, otherwise if you have a high ceiling that works too
On January 24 2013 08:30 mordek wrote: Currently I'm doing progressions for Handstand pushup Planche Manna Front lever Along with chin-up and pull-ups. Am I missing anything (other than legs, doing that with weights)
Nah, your goals are your goals.
Although if you want to work up to one arm chin or cross I would suggest back lever.
Thanks, I appreciate the feedback. Am I bordering on trying too much at once?
On January 24 2013 08:30 mordek wrote: Currently I'm doing progressions for Handstand pushup Planche Manna Front lever Along with chin-up and pull-ups. Am I missing anything (other than legs, doing that with weights)
Nah, your goals are your goals.
Although if you want to work up to one arm chin or cross I would suggest back lever.
Thanks, I appreciate the feedback. Am I bordering on trying too much at once?
I don't think so if you aren't doing upperbody barbell training as well. Just keep in mind that for most people things like manna and planche are super long term goals. Once you get closer to your goals you might have to prioritize but the earlier progressions should be doable/attainable at the same time. (Sorry to chime in, I just like that the bw thread is alive again. EMI forum is pretty inactive and it's nice to have a community for this stuff. I don't like reddit...)
On January 24 2013 08:30 mordek wrote: Currently I'm doing progressions for Handstand pushup Planche Manna Front lever Along with chin-up and pull-ups. Am I missing anything (other than legs, doing that with weights)
Nah, your goals are your goals.
Although if you want to work up to one arm chin or cross I would suggest back lever.
Thanks, I appreciate the feedback. Am I bordering on trying too much at once?
I don't think so if you aren't doing upperbody barbell training as well. Just keep in mind that for most people things like manna and planche are super long term goals. Once you get closer to your goals you might have to prioritize but the earlier progressions should be doable/attainable at the same time. (Sorry to chime in, I just like that the bw thread is alive again. EMI forum is pretty inactive and it's nice to have a community for this stuff. I don't like reddit...)
Yep pretty much this.
Actually a forum dying is actually a good thing in some respects.
Everyone who was initially part of Performance Menu is now gone and moved on with their lives since we learned most of what we need to know for whatever our goals were. The more you know and can do for yourself, the less you need to talk about it.
That's the whole point of the "teach a man to fish" method that OG is about.
I like to see posts in the thread because hopefully there's some knowledge to glean from it
I do upperbody barbell work as well... I haven't experienced any symptoms of overtraining yet but I think I may be getting close. I will try to be aware. I'm pretty much looking for holds/lifts stalling for an extended period of time?
On December 15 2012 08:14 Malinor wrote: I have been working on Dragon Flags lately. I do mostly negatives and had a couple of reps which could probably considered to be nearly acceptable (I still have to bent a little bit at the hips to get myself up again, and although I assume that I hit 'depth', I cannot know for certain).
Anyway, this is considered to be mostly a core exercise, but for me the exercise is hardest on my biceps. I cannot do many reps because the biceps is working so hard that I feel I have to be careful. So my question is just if I am supposed to feel it in my biceps or if that is a hint that I'm doing something wrong. If so, I'll post a video soon for some form advice.
If you want a critique, post a vid!
And yes, the top arm you may feel has a lot of biceps work on it, especially if you are bending it. The "real" flag I guess has straight arm components and relies all on shoulder... but bent arm would still be impressive as hell for someone your weight.
Also, a bent top arm you would expect that there's a lot of biceps tension since that arm is pretty much holding your whole weight up...
Good that I took a video, clearly I'm not quite there yet. I still miss some depth (tried to go really deep in one set, but couldn't get back up) and bend a little at the hips. Critique and training suggestions are obviously welcome. Doyweight is 102,8kg
Looks pretty solid to me. Just don't lose your body tension... squeeze your stomach, glutes, quads, etc... otherwise you will just fall out of it when going close to your limit.
I've been doing BW spesific training for a while now, and recently got quite aggressive in trying to achieve a muscle up on rings, same week i also did wallstand press negatives for the first time. After last saturday (where i also recetly went for some short max effort straddle backlever holds) ive had a nagging pain down both my arms that start at the shoulders and kinda wrap around my elbows and down to my forearms. The pain is aggrevated when i do any hard pull up, dip variation and muscle ups. The pain persists for 5-15 minutes after i do a varitation of those movements and its really a dull lingering pain that gets progressivly better
Logically i took some time off now from my workouts, but i really dont want too long of a hiatus as ive been progressing quite nicely and i do tumbling/general gymnastics with a group once a week. As i've never experienced this kind of pain esp in both arms at the same time im wondering if you had any idea what it could be?
From my own logical standpoint i think i either overloaded my joints and conective tissue with too much before they could actually handle it or im just insanely fatigued with a deep soreness in my forearms. Note that im currently at a calorie deficit aswell so recovery has been limited at best.
Would appriciate any input you could offer as im treading in new territory here with BW training
On January 27 2013 03:35 Snapplecakes wrote: Eshlow:
I've been doing BW spesific training for a while now, and recently got quite aggressive in trying to achieve a muscle up on rings, same week i also did wallstand press negatives for the first time. After last saturday (where i also recetly went for some short max effort straddle backlever holds) ive had a nagging pain down both my arms that start at the shoulders and kinda wrap around my elbows and down to my forearms. The pain is aggrevated when i do any hard pull up, dip variation and muscle ups. The pain persists for 5-15 minutes after i do a varitation of those movements and its really a dull lingering pain that gets progressivly better
Logically i took some time off now from my workouts, but i really dont want too long of a hiatus as ive been progressing quite nicely and i do tumbling/general gymnastics with a group once a week. As i've never experienced this kind of pain esp in both arms at the same time im wondering if you had any idea what it could be?
From my own logical standpoint i think i either overloaded my joints and conective tissue with too much before they could actually handle it or im just insanely fatigued with a deep soreness in my forearms. Note that im currently at a calorie deficit aswell so recovery has been limited at best.
Would appriciate any input you could offer as im treading in new territory here with BW training
Can you fill out the form of the main post on the injuries thread so I have more information
Any advice to stop a rocking motion while training the front lever? Also these things feel brutal on the shoulders. I'm making headway and it doesn't really hurt but just feels rough. Back lever I feel like I could will myself to stay on an extra 5 to 10 seconds if it was like life or death but front lever nope.
Did a couple full back lever negatives :D at least i think that's what you'd call it. Straight but more head down instead of parallel and slowly going to parallel then feet towards the ground.
On February 06 2013 08:49 mordek wrote: Any advice to stop a rocking motion while training the front lever? Also these things feel brutal on the shoulders. I'm making headway and it doesn't really hurt but just feels rough. Back lever I feel like I could will myself to stay on an extra 5 to 10 seconds if it was like life or death but front lever nope.
Did a couple full back lever negatives :D at least i think that's what you'd call it. Straight but more head down instead of parallel and slowly going to parallel then feet towards the ground.
What rocking motion?
If you lower into it from inverted hang or slowly let out your legs from inverted hang or lift yourself into the position you won't swing..... you'll only swing if you try to jump into the position.
On February 06 2013 08:49 mordek wrote: Any advice to stop a rocking motion while training the front lever? Also these things feel brutal on the shoulders. I'm making headway and it doesn't really hurt but just feels rough. Back lever I feel like I could will myself to stay on an extra 5 to 10 seconds if it was like life or death but front lever nope.
Did a couple full back lever negatives :D at least i think that's what you'd call it. Straight but more head down instead of parallel and slowly going to parallel then feet towards the ground.
What rocking motion?
If you lower into it from inverted hang or slowly let out your legs from inverted hang or lift yourself into the position you won't swing..... you'll only swing if you try to jump into the position.
Quite some time ago, after reading Cloud's blog and looking more into the book mentioned (Solitary Fitness), I ended up purchasing it in hopes of getting a healthier lifestyle. The approach of the book was very intriguing, it revolved around getting "fit" / "on shape" without the necessity of a gym.
So, after taking the initials steps for a healthier lifestyle in combination with the routine given by the book, I decided to read some reviews of the book on Amazon. Among all the critiques and suggestions given, there were a few books which stood out, Overcoming Gravity, Convict Conditioning, Never Gymless and You are your own Gym. After doing a quick search on all of them, they turned out to be books with more or less the similar approach, physical fitness without the necessity of a gym, for people lack of equipment or on a budget.
At first I didn't take those books into much consideration, but I ended up succumbing to curiosity… Which to my surprise, after a lot of Google searching, I ended up on this overlooked (by me) section on TL, and discovering that the author of one of the mentioned famous books was part of this community.
Ever since then, new names, terminologies and information have been filling my brain to the point of overload. I have yet to understand everything but from what I've gathered so far, the book in which I'm following my current routine (Solitary Fitness) consist of stretches, isometric exercises and calisthenics (haven't read the whole book yet). I'm only on the first initial days of the routine (day 3 out of 32), as you progress it looks like additional sets will be added. The current routine consist of single set of 10 reps (if calisthenic exercise) and 10 reps holding up to 10 seconds (if isometric exercise, 20 reps depending on body part) and on latter stages, the author gives indications like "Beat your record" or "To exhaustion". The book has isometric exercises for almost every body part and the only resting day is sunday.
•How effective are isometric exercises and this routine in general compared to those mentioned on the other books and FAQs on Reddit? •As a beginner, is it recommended to use isometrics at early stages? Or should I implement them after I gain more experience?
Main objective is weight-loss and later muscle gain with bodyweight exercises (no access to a gym), I've incorporated cardio (running) on rest days, building endurance before going for a more intensive one (sprinting and variations).
Also, should I purchase YAYOG / Never Gymless, or just wait until having more experience and go directly with OG?
Best Regards
·Edit: due to my limited knowledge on the topic and difficulty identifying the type of exercise (plus not having finished the book), I might have left certain type of exercise out from Solitary Fitness, since most of the exercises are named as "Solitary nº" (Solitary one, ...). There are isotonic exercises such as lifting chairs or alike objects, abdominal exercises consisting on breathing, inhale and exhale (i.e blowing out heavily to lift a light object) or neck exercises such as spitting water furiously...
•How effective are isometric exercises and this routine in general compared to those mentioned on the other books and FAQs on Reddit?
I don't know what isometrics that one uses.... in regard to the edit those are generally not very useful for building strength/hypertrophy.
Generally speaking, unless your goal is a particular isometric (such as say planche) full range of motion exercises tend to be better than the isometrics for strength and hypertrophy.
•As a beginner, is it recommended to use isometrics at early stages? Or should I implement them after I gain more experience?
Depends on your goals.
Main objective is weight-loss and later muscle gain with bodyweight exercises (no access to a gym), I've incorporated cardio (running) on rest days, building endurance before going for a more intensive one (sprinting and variations).
Weight loss is about 85-90% diet. Focus your efforts there.
Also, should I purchase YAYOG / Never Gymless, or just wait until having more experience and go directly with OG?
Depends on what your goals are, generally.
OG teaches you how to construct a routine towards strength and hypertrophy.
YAYOG has it's own workouts. Never Gymless is more about hybrid strength/conditioning type workouts.
EPT
