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On January 25 2013 09:42 eshlow wrote:Show nested quote +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
Rogue sells rings in europe (rogueeurope.eu) but they're expensive. Wood rings are $72 here in America, and they're listed as 80 Euros (incl. tax? That's cool to calculate tax online.). There's also fewer options for the europe site (for now) than the US site.
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On February 21 2013 10:36 phyre112 wrote:Show nested quote +On January 25 2013 09:42 eshlow wrote: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 Rogue sells rings in europe (rogueeurope.eu) but they're expensive. Wood rings are $72 here in America, and they're listed as 80 Euros (incl. tax? That's cool to calculate tax online.). There's also fewer options for the europe site (for now) than the US site.
Typically there's a markup for Eur usually so it's weird like that.
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On February 21 2013 10:25 eshlow wrote:Show nested quote +•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.
Thanks for answering, Steven.
I already started focusing on diet about a week and half ago, eating healthier, and since last week the size of the portions.
I read the extract about Isometrics from Ross Enamait's Never Gymless and I like much more his approach than the one in Solitary Fitness.
Last week I dropped the routine from Solitary Fitness and started the rank beginner one (not intermediate beginner) from BodyweightFitness' FAQ.
So far I manage to finish all 3 workouts, although with a little trouble in the 3rd set from the pushing and pulling exercises (pushups and rows), but no problem on the squats, I'm thinking about changing the bodyweight squats with bw deep steps or one leg squats.
Have been reading here and there, and learning a lot recently, but I still have a few questions (they might be answered from the FAQs, hope you don't mind).
My routine is M/W/F and cardio (running) is T/Th/Sat,
•Is it better to separate workout days and cardio days?
(I think in one of the FAQs they mention you can do both on the same day but the progression is harder, therefore they recommend to do it on separate days? i.e resting day after the day of workout)
•Is it necessary to do some light cardio before the routine? As part of the warm up and stretching exercise.
(some burpees, star jumps and alike exercise)
•Depending on the type of routine (strength, hypertrophy, endurance), are there differences on how it affects weight loss?
(I think you mentioned on how aiming for strength will also increase hypertrophy and endurance, but will aiming for endurance be more beneficial for weight loss since there are more repetitions?)
•The current beginner routine lacks of core exercise, I know how you said crunches and sit ups are bad, will it be better to add one at this stage or just wait until further stages?
Funny, how this weekend after reading all those entries about advices for beginners to take extra caution on the wrists, and as I made sure to take that advice, today during the handstand 5 mins practice I felt a little twitch on my left wrist (back hand maybe a little below the thumb, in the colateral ligament or nearby)...
It didn't hurt at the beginning but as I continued the routine it increased in annoyance, I still finished the routine and later put some ice on it.
There's not "much" (or none) pain while moving and doing certain motions with the wrist, only when you press that part there's a little pain. I think I'll apply some chinese oil / ointment before sleep and see how it goes since tomorrow is rest day.
I think you mentioned earlier about the 2nd edition of the book planned to be released at the end of this year or beginning of next year, if that's the case it might take quite a while and purchasing the current edition at the end of this month will be more beneficial for me.
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On February 26 2013 06:22 Namunelbo wrote:Show nested quote +On February 21 2013 10:25 eshlow wrote:•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. Thanks for answering, Steven. I already started focusing on diet about a week and half ago, eating healthier, and since last week the size of the portions. I read the extract about Isometrics from Ross Enamait's Never Gymless and I like much more his approach than the one in Solitary Fitness. Last week I dropped the routine from Solitary Fitness and started the rank beginner one (not intermediate beginner) from BodyweightFitness' FAQ. So far I manage to finish all 3 workouts, although with a little trouble in the 3rd set from the pushing and pulling exercises (pushups and rows), but no problem on the squats, I'm thinking about changing the bodyweight squats with bw deep steps or one leg squats. Have been reading here and there, and learning a lot recently, but I still have a few questions (they might be answered from the FAQs, hope you don't mind). My routine is M/W/F and cardio (running) is T/Th/Sat, • Is it better to separate workout days and cardio days? (I think in one of the FAQs they mention you can do both on the same day but the progression is harder, therefore they recommend to do it on separate days? i.e resting day after the day of workout) Doesn't matter... As long as the cardio is lighter it's probably better on the rest day.• Is it necessary to do some light cardio before the routine? As part of the warm up and stretching exercise. (some burpees, star jumps and alike exercise) No, but some people like it for warm up•Depending on the type of routine (strength, hypertrophy, endurance), are there differences on how it affects weight loss?(I think you mentioned on how aiming for strength will also increase hypertrophy and endurance, but will aiming for endurance be more beneficial for weight loss since there are more repetitions?) Strength/hypertrophy are better for weight loss because they are stimuli for (1) conserving muscle mass and (2) they promote muscle gain which is an energy expensive process. High reps is terrible for weight loss.... not enough intensity to gain muscle and doesn't burn any significant amount of energy.•The current beginner routine lacks of core exercise, I know how you said crunches and sit ups are bad, will it be better to add one at this stage or just wait until further stages?I prefer L-sit progressionsFunny, how this weekend after reading all those entries about advices for beginners to take extra caution on the wrists, and as I made sure to take that advice, today during the handstand 5 mins practice I felt a little twitch on my left wrist (back hand maybe a little below the thumb, in the colateral ligament or nearby)... It didn't hurt at the beginning but as I continued the routine it increased in annoyance, I still finished the routine and later put some ice on it. There's not "much" (or none) pain while moving and doing certain motions with the wrist, only when you press that part there's a little pain. I think I'll apply some chinese oil / ointment before sleep and see how it goes since tomorrow is rest day. Do some wrist mobility + strengtheningI think you mentioned earlier about the 2nd edition of the book planned to be released at the end of this year or beginning of next year, if that's the case it might take quite a while and purchasing the current edition at the end of this month will be more beneficial for me.
Answers above. All of these might help for more info...
http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/
http://www.eatmoveimprove.com/2012/02/a-beginners-guide-to-overcoming-gravity/
http://www.eatmoveimprove.com/2012/04/integrating-bodyweight-and-barbell-training/
http://www.eatmoveimprove.com/2012/05/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises
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Thanks, there's so much to learn everyday.
Just placed the order of the book, hope it arrives by the end of next week...
Also bought a kitchen scale along the book, to finally start counting macros and calories.
I plan to start or already semi-started a paleo diet with moderate amount of carbs during training days, while keeping it low on rest days.
Looking more into diets, I learned about 'Intermittent Fasting' (and their variations including the popular one from LG) and thought about giving it a try with the paleo diet.
I wasn't so sure at the beginning since the LG's method included Weights (which I don't have access to nor am interested) and BCAAs...
Later I found out about BCAAs being optional (and the debate surrounding it) and more interestingly, about people mixing IF with calisthenics.
All these good stories about calisthenics + IF giving great results, but all I've seen so far are people with very good level and at advanced stage of bodyweight exercises (very far from what I'm doing), with exercises probably comparable to the intensive one from weights.
I was wondering if IF could be of any use with my current beginner routine... maybe adding more sets? adding more exercises?
Not that the current one I'm doing is very intensive, but there's also the problem if I'm able to do the things added being more sets, reps or exercise...
I don't really mind about the possible muscle loss from the weight loss, as long as I can gain strength and keep progressing on the routine.
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On March 01 2013 07:27 Namunelbo wrote:
Thanks, there's so much to learn everyday.
Just placed the order of the book, hope it arrives by the end of next week...
Also bought a kitchen scale along the book, to finally start counting macros and calories.
I plan to start or already semi-started a paleo diet with moderate amount of carbs during training days, while keeping it low on rest days.
Looking more into diets, I learned about 'Intermittent Fasting' (and their variations including the popular one from LG) and thought about giving it a try with the paleo diet.
I wasn't so sure at the beginning since the LG's method included Weights (which I don't have access to nor am interested) and BCAAs...
Later I found out about BCAAs being optional (and the debate surrounding it) and more interestingly, about people mixing IF with calisthenics.
All these good stories about calisthenics + IF giving great results, but all I've seen so far are people with very good level and at advanced stage of bodyweight exercises (very far from what I'm doing), with exercises probably comparable to the intensive one from weights.
I was wondering if IF could be of any use with my current beginner routine... maybe adding more sets? adding more exercises?
Not that the current one I'm doing is very intensive, but there's also the problem if I'm able to do the things added being more sets, reps or exercise...
I don't really mind about the possible muscle loss from the weight loss, as long as I can gain strength and keep progressing on the routine.
IF on its own isn't magic, it's just a way to make diet adherence easier for some people (arbitrarily deciding when you're 'allowed' to eat, helpful for former fatties like me) and also lets you eat bigger meals while maintaining a caloric deficit if you want to drop weight.
You can bulk or cut with IF the same as with any other diet. However, you have a better chance of seeing continued strength gains if you calorie cycle- higher calorie on workout days, lower calorie on rest days. That's part of what makes LG so productive, drives muscle growth (or at least prevents muscle loss) while maintaining consistent fat lost, and satiety through what essentially are mini cheat days every week. That's what I personally like about LG 
But if you just start fasting 16 hours per day and don't change anything else regarding your diet/training, your results/progress won't see much if any difference in all likelihood. Definitely worth a shot to see if it can work for you though reddit.com/r/leangains is a wonderful resource for all Leangains type questions.
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infinity21
Canada6683 Posts
Tried some L-sits on my dip bar and it's hard as hell to hold above parallel. Glad I my power rack has a dip attachment even though my shoulders are too crappy for dips.
Eshlow, how would you structure a simple L-sit progression? I can hold it above parallel for a few seconds maybe while shaking massively lol
Is this a good progression to follow?
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From what I know that's a pretty starndard progression to use. I don't agree with having to hold 60s before moving up and if you're eventually going to be doing them on the floor then hand placement will matter. Fingers pointing back is the hardest but worth it if you ever want to progress to manna. If you've never even tried L-sit before and could do it legs parallel and your shoulder and back form is ok then I would maybe start straight with straight legs, the shaking will lessen as you get used to the exercise. I don't see any point in teaching your body to hold legs below parallel for 60s when you can already hold them above parallel, because that's what your're really aiming for.
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On March 01 2013 08:54 GuiltyJerk wrote:Show nested quote +On March 01 2013 07:27 Namunelbo wrote:
Thanks, there's so much to learn everyday.
Just placed the order of the book, hope it arrives by the end of next week...
Also bought a kitchen scale along the book, to finally start counting macros and calories.
I plan to start or already semi-started a paleo diet with moderate amount of carbs during training days, while keeping it low on rest days.
Looking more into diets, I learned about 'Intermittent Fasting' (and their variations including the popular one from LG) and thought about giving it a try with the paleo diet.
I wasn't so sure at the beginning since the LG's method included Weights (which I don't have access to nor am interested) and BCAAs...
Later I found out about BCAAs being optional (and the debate surrounding it) and more interestingly, about people mixing IF with calisthenics.
All these good stories about calisthenics + IF giving great results, but all I've seen so far are people with very good level and at advanced stage of bodyweight exercises (very far from what I'm doing), with exercises probably comparable to the intensive one from weights.
I was wondering if IF could be of any use with my current beginner routine... maybe adding more sets? adding more exercises?
Not that the current one I'm doing is very intensive, but there's also the problem if I'm able to do the things added being more sets, reps or exercise...
I don't really mind about the possible muscle loss from the weight loss, as long as I can gain strength and keep progressing on the routine.
IF on its own isn't magic, it's just a way to make diet adherence easier for some people (arbitrarily deciding when you're 'allowed' to eat, helpful for former fatties like me) and also lets you eat bigger meals while maintaining a caloric deficit if you want to drop weight. You can bulk or cut with IF the same as with any other diet. However, you have a better chance of seeing continued strength gains if you calorie cycle- higher calorie on workout days, lower calorie on rest days. That's part of what makes LG so productive, drives muscle growth (or at least prevents muscle loss) while maintaining consistent fat lost, and satiety through what essentially are mini cheat days every week. That's what I personally like about LG But if you just start fasting 16 hours per day and don't change anything else regarding your diet/training, your results/progress won't see much if any difference in all likelihood. Definitely worth a shot to see if it can work for you though reddit.com/r/leangains is a wonderful resource for all Leangains type questions.
The IF method LG uses, caught my attention since the fasting and feeding window were so similar to my schedule of eating (skipping breakfast since middle school days), so I thought about giving it a try, and with the addition of a non-strict paleo diet I thought it was necessary to take breakfast until I read about IF and LG in general.
I was planning on trying a +10%/-20~30% (T·Days/R·Days), but later saw people doing a caloric deficit everyday (like -30%/-30%), which made me wonder if the caloric plus on training days was necessary to preserve / gain hypertrophy and strength while cutting...
But the thing I'm most concerned about is if the type of bodyweight (beginner) exercises I'm doing right now, will be of any use even with IF and the caloric plus on training days... Since most of what I've seen about calisthenics + IF without the supplemental BCAAs, are people doing higher level / more advanced calisthenics...
On March 01 2013 08:54 GuiltyJerk wrote:
and satiety through what essentially are mini cheat days every week
What do you mean with this? Are there cheat days or you mean the days with +n% are like cheat days since you're allowed to eat more?
Also, do / can you fast on rest days? (since most of the days or everyday I skip breakfast...)
What do you think about the deficit (e.g -20%/-20%) for both days? Can you preserve / gain even if it's a deficit on training days?
And lastly, how is your progress so far with IF?
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On March 02 2013 01:05 Namunelbo wrote:Show nested quote +On March 01 2013 08:54 GuiltyJerk wrote:On March 01 2013 07:27 Namunelbo wrote:
Thanks, there's so much to learn everyday.
Just placed the order of the book, hope it arrives by the end of next week...
Also bought a kitchen scale along the book, to finally start counting macros and calories.
I plan to start or already semi-started a paleo diet with moderate amount of carbs during training days, while keeping it low on rest days.
Looking more into diets, I learned about 'Intermittent Fasting' (and their variations including the popular one from LG) and thought about giving it a try with the paleo diet.
I wasn't so sure at the beginning since the LG's method included Weights (which I don't have access to nor am interested) and BCAAs...
Later I found out about BCAAs being optional (and the debate surrounding it) and more interestingly, about people mixing IF with calisthenics.
All these good stories about calisthenics + IF giving great results, but all I've seen so far are people with very good level and at advanced stage of bodyweight exercises (very far from what I'm doing), with exercises probably comparable to the intensive one from weights.
I was wondering if IF could be of any use with my current beginner routine... maybe adding more sets? adding more exercises?
Not that the current one I'm doing is very intensive, but there's also the problem if I'm able to do the things added being more sets, reps or exercise...
I don't really mind about the possible muscle loss from the weight loss, as long as I can gain strength and keep progressing on the routine.
IF on its own isn't magic, it's just a way to make diet adherence easier for some people (arbitrarily deciding when you're 'allowed' to eat, helpful for former fatties like me) and also lets you eat bigger meals while maintaining a caloric deficit if you want to drop weight. You can bulk or cut with IF the same as with any other diet. However, you have a better chance of seeing continued strength gains if you calorie cycle- higher calorie on workout days, lower calorie on rest days. That's part of what makes LG so productive, drives muscle growth (or at least prevents muscle loss) while maintaining consistent fat lost, and satiety through what essentially are mini cheat days every week. That's what I personally like about LG But if you just start fasting 16 hours per day and don't change anything else regarding your diet/training, your results/progress won't see much if any difference in all likelihood. Definitely worth a shot to see if it can work for you though reddit.com/r/leangains is a wonderful resource for all Leangains type questions. The IF method LG uses, caught my attention since the fasting and feeding window were so similar to my schedule of eating (skipping breakfast since middle school days), so I thought about giving it a try, and with the addition of a non-strict paleo diet I thought it was necessary to take breakfast until I read about IF and LG in general. I was planning on trying a +10%/-20~30% (T·Days/R·Days), but later saw people doing a caloric deficit everyday (like -30%/-30%), which made me wonder if the caloric plus on training days was necessary to preserve / gain hypertrophy and strength while cutting... But the thing I'm most concerned about is if the type of bodyweight (beginner) exercises I'm doing right now, will be of any use even with IF and the caloric plus on training days... Since most of what I've seen about calisthenics + IF without the supplemental BCAAs, are people doing higher level / more advanced calisthenics...
Well if you're doing lower level calisthenics, then theoretically you're progressing towards the higher end ones, which will take a strength gain, which will be helped by the surplus on training days. Those who are on deficits in both days are just looking to cut faster, possibly at the expense of strength. I found that I compromised my training too much by being at a deficit every day, and it was easier for my sanity to have a (slight) surplus on workout days to ensure steady progress, and then have deficit on rest days. My overall weight loss isn't quite as fast, but I'm having an easier time sticking with it and I'm making pretty good progress on my lifts.
On March 02 2013 01:05 Namunelbo wrote:Show nested quote +On March 01 2013 08:54 GuiltyJerk wrote:
and satiety through what essentially are mini cheat days every week What do you mean with this? Are there cheat days or you mean the days with +n% are like cheat days since you're allowed to eat more? Also, do / can you fast on rest days? (since most of the days or everyday I skip breakfast...) What do you think about the deficit (e.g -20%/-20%) for both days? Can you preserve / gain even if it's a deficit on training days? And lastly, how is your progress so far with IF?
On the higher calorie training days, you can fit things in that you wouldn't normally be able to in a more strict "diet." You have the leeway on a surplus training day to eat some pizza if you want, or to just have a giant pot of rice (which I love to do). That's what I meant with satiety + sanity.
Do you mean fast all day on rest days? You can, sometimes I have if I'm too lazy to make any food, but doing that too often will really hurt your training IMO. If you mean just the 16 hour fast, then the idea of Leangains is that you do that every day. I personally pretty much do all my eating from like 1-7 so I have an 18 hour fast and 6 hour feeding window, figure out what works for you. Leangains is awesome because of its capacity for personal customization, don't get too caught up in details, make it easy on yourself
And personally I've had excellent progress with it, I've cut some fat, and gained a fair bit of strength doing Leangains, I like it because I get to have some variety (higher calorie days feel really nice after a training session, as well as giving me the above mentioned flexibility to eat what/when I want
My philosophy with LG and IF is that you should find what you like and do that. Some people lose a ton of sleep over how to maintain their fast, or go all crazy if they happen to eat like a half hour early, or lose their shit over not getting all their food in their eating window or something like that. LG is supposed to make life easier, not harder  My priority list with it is:
Calories>macro distribution>food timing and it's worked really well because I don't have to overthink or overanalyze anything
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On March 01 2013 07:27 Namunelbo wrote:
Thanks, there's so much to learn everyday.
Just placed the order of the book, hope it arrives by the end of next week...
Also bought a kitchen scale along the book, to finally start counting macros and calories.
I plan to start or already semi-started a paleo diet with moderate amount of carbs during training days, while keeping it low on rest days.
Looking more into diets, I learned about 'Intermittent Fasting' (and their variations including the popular one from LG) and thought about giving it a try with the paleo diet.
I wasn't so sure at the beginning since the LG's method included Weights (which I don't have access to nor am interested) and BCAAs...
Later I found out about BCAAs being optional (and the debate surrounding it) and more interestingly, about people mixing IF with calisthenics.
All these good stories about calisthenics + IF giving great results, but all I've seen so far are people with very good level and at advanced stage of bodyweight exercises (very far from what I'm doing), with exercises probably comparable to the intensive one from weights.
I was wondering if IF could be of any use with my current beginner routine... maybe adding more sets? adding more exercises?
Not that the current one I'm doing is very intensive, but there's also the problem if I'm able to do the things added being more sets, reps or exercise...
I don't really mind about the possible muscle loss from the weight loss, as long as I can gain strength and keep progressing on the routine.
I would not do IF if you are doing any type of low carb.
On March 01 2013 09:17 infinity21 wrote:Tried some L-sits on my dip bar and it's hard as hell to hold above parallel. Glad I my power rack has a dip attachment even though my shoulders are too crappy for dips. Eshlow, how would you structure a simple L-sit progression? I can hold it above parallel for a few seconds maybe while shaking massively lol Is this a good progression to follow?
Tuck, one leg out, both legs out.... you can even break it up more if you have to.
If you need to use chairs or parallettes go for it. Use the prilepins to gauge your time to move up:
http://www.eatmoveimprove.com/2012/05/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises
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infinity21
Canada6683 Posts
Cool, thanks for the chart.
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On March 02 2013 13:12 infinity21 wrote:
Cool, thanks for the chart.
You're welcome.
Sometimes they're a bit hard to figure out so let me know if you need help haha
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3s back lever. Going to get a video of it when I get up to 10s or so!
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On March 05 2013 10:26 mordek wrote:
3s back lever. Going to get a video of it when I get up to 10s or so!
Sweet. Got some pics/vids?
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Not yet, I'm waiting til I can do it for a respectable amount of time. Didn't help I've been sick for the last week. Soon!
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So assuming one has accomplished everything inside your book, beginner to advanced, beginning to end. How long eshlow would you think that would take?
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On March 12 2013 10:00 SteelSinger wrote:
So assuming one has accomplished everything inside your book, beginner to advanced, beginning to end. How long eshlow would you think that would take?
lol, if you're genetically gifted maybe 1-2 years. Of course, no one is starting from scratch... A couple of my friends know people who never trained in their life and can hop up and do back lever or front lever. That's just winning the genetic lottery. These are the types of guys that could do all this in 1-2 years if they put in the effort.
If you got the super short end of the genetic stick never...
L8-9 should be accomplishable by an under average joe in 10-15 years at the worst, but that's with super consistent training. Average joe probably takes about 4-6 years to reach L8-9.
Gross estimate. Might be +/- more than a couple years here or there.
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Hi eshlow,
Im new here but I read your book "Overcoming Gravity" (a masterpiece on BW training) and started with the training progressions.
Currently Im doing the level 3-4 dynamic workout (i prefer dynamic work over static holds) for 3 times a week.
It looks lke that:
Warmup
Skill work (Lsit,handstand)
Muscel up assistance
Box Hanstand PU
Dips on Rings
Pullups on Rings
RTO Pushups
Rows
I can do now 10 reps for 3 sets for each of these exercices and I have a few questions concerning further progression:
1. I read the part where you compare the strength needed eg. for a OAC is comparable with a 90% BW Pullup.
My goals look more like achieving a full front lever pullup, but would it be better to just add weights to my pullups and when I reach a proper amount of strength to do some skill work or should i just take the next progression from your book (level 5 -6) and dont add weights to my pullups ( the same question i have also for dips)?
2. If I will add weigths to pullups which type of pullups should I do to gain the most strength for further progressions?
Chinups, Bar Pullups or Ring Pullups
3. If I do weighted Ring dips should I do them with RTO or not?
4. Any tips to progress faster with freestanding Handstand? It just seems it takes ages to hold a freestanding Handstand cause I can keep the balance just for a few seconds . Im afraid now that I come to the point where I can do 10 Wall Hanstandpushups but I wont be able to progress to do them freestanding.
Sorry for the long post, but Im just at the beginning and I dont want to do mistakes already.
Thank you very much
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EPT
