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On September 09 2013 21:59 mordek wrote:Hey Malinor, glad to see you're keeping at it  Anecdotally I've had acupuncture help with stuff, hope it improves for you (quad right?) Is there a major drawback to doing l-sit/frog stand every day or even a couple times a day? I'm thinking it's more skill work but I'm not that advanced in either but also tired of doing 2-3 workouts a week and not making a ton of progress. Consistency is key but wondering if daily work would help with that consistency.
L-sit is fine cause core is core. Frog stand is OK because it's mostly balance but once you get into the upper planche progressions its not a good idea because its more strength related
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On September 10 2013 08:43 eshlow wrote:Show nested quote +On September 09 2013 21:59 mordek wrote:Hey Malinor, glad to see you're keeping at it Anecdotally I've had acupuncture help with stuff, hope it improves for you (quad right?) Is there a major drawback to doing l-sit/frog stand every day or even a couple times a day? I'm thinking it's more skill work but I'm not that advanced in either but also tired of doing 2-3 workouts a week and not making a ton of progress. Consistency is key but wondering if daily work would help with that consistency. L-sit is fine cause core is core. Frog stand is OK because it's mostly balance but once you get into the upper planche progressions its not a good idea because its more strength related
I'm not so much stuck on the balance as the strength, which is frustrating :\ Feels bad to bench more than your bodyweight and can't pick yourself up in a tuck position lol. It can't hurt as long as it's frog stand/crow pose is probably the reality of it.
I try lift my body off my knees in these positions so I feel like I'm at least training partial weight to strengthen so there's that. Any input on my SI joint back acting up when I try to do this? I'm trying to be careful on not aggravating it, I'm thinking the raising my back while tucked is bothering it and just not sure what to about it at this point.
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I wouldn't do the frogstand and lift body from knees part.
Do a frogstand with your weight on the knees until you are comfortable with the balance then go on to tucked planche.
Start slow by only lifting yourself a little of the ground. Then a little more and more and then do it with you back straightend a little; then a little more and so on. Should be easy on your SI joint this way.
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The book talks a lot about balancing exercises. If my goals include the planche, manna, and normal handstand, what other exercise should I add to keep my shoulders healthy?
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Front lever/back lever are two of the other ones that come to mind. You need some pulls with those pushes.
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Mal I answered you by PM
Manna and HS balance each other, planche is a push... so add in a pull and probably get another pull and another push and you're good
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My wooden Rogue Gymnastic Rings arrived. I can do ~15 Dips on a bar... failed to do a single one on the rings.
What a wonderful training device these things are going to be. So much strength to gain :-)
edit: Now I can do one... the human body does adapt quickly I guess.
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That's exciting Malinor I look forward to hearing about your inevitable progress
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Now, within a couple of hours, I can do two... quite funny how that works. The base strength is obviously there, and all those nasty little stabilizer-muscles seem to learn fast what they are supposed to do.
Also such a fine device for training L-Sits and stuff... well, basically for training everything. Still, I am just so heavy for that kind of stuff. Eating is such a bitch... I think ~8kg less until the end of the year and I can do much more.
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Bwhahaha excellent Malinor. Now you shall know the power of rings :D
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Hey guys.
I decided to start with bodyweight training after some months of fucking around with dumbbells and it is great fun so far to go through the progressions, feels like playing Diablo 2 and I am leveling up my Barbarian, just that I am the Barbarian :D
I found some good looking progressions online and so far I did 5set x 6reps with 2 seconds up and down motion.
Most progressions (except pullups) feel a bit too fast and I can move up to the next progession after just 3 workouts or so.
So I thought to maybe change up reps, sets and tempo to make the progress a bit slower.
I am wondering about the interactions of reps, sets and tempo.
So far I read that 8 reps is a good middleground between strength and muscle growth.
I am unsure about the impact of sets though, I thought if I do 8 reps instead of 6 maybe it makes sense to just do 4 sets instead of 5 to keep the volume similar.
I have zero clue about tempo. I tried today to do a 4 seconds up, 4 seconds hold, 4 seconds down tempo. It was super hard and with some chillstep music playing it felt almost meditative to do the motions so slowly and with concentration.
However I have no idea what differences the tempo makes besides making it a lot harder. Are there some disadvantages to do such a slow tempo?
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5-8 reps is good, as long as the exercise is close to failure there
3-5 sets generally is enough volume with 2 exercises for push and 2 for pul
10x0 tempo (eccentric, bottom, concentric, top) for both strength and hypertrophy. I prefer 10x0 for beginners.
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What does the 10x0 stand for?
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On September 27 2013 05:44 mordek wrote:
What does the 10x0 stand for?
I think it means 10 seconds on the eccentric movement, at the bottom, X means you turn around immediately (i.e. if you were squatting once you're in the hole immediately switch direction) and then 0 means do the concentric part as quickly as possible
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Noooo
10x0 is eccentric, bottom, concentric, top like I said
1 = 1s eccentric
0 = no pause at the bottom
x = as fast as possible with good form concentric
0 = no pause at top
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On September 28 2013 06:24 eshlow wrote:
Noooo
10x0 is eccentric, bottom, concentric, top like I said
1 = 1s eccentric
0 = no pause at the bottom
x = as fast as possible with good form concentric
0 = no pause at top
oh right it's broken into 4 spots, not 3  that seems less weird now
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infinity21
Canada6683 Posts
Did my first muscle-up yesterday (from DH)
eshlow, when is the 2nd edition coming out for your book?
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On November 18 2013 00:01 infinity21 wrote:Did my first muscle-up yesterday (from DH) eshlow, when is the 2nd edition coming out for your book?
Awesome!
I'm aiming for late spring 2014.... but depending on how the process goes it may be later than that. You never can really tell.
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infinity21
Canada6683 Posts
On November 18 2013 07:40 eshlow wrote:Show nested quote +On November 18 2013 00:01 infinity21 wrote:Did my first muscle-up yesterday (from DH) eshlow, when is the 2nd edition coming out for your book? Awesome! I'm aiming for late spring 2014.... but depending on how the process goes it may be later than that. You never can really tell.
Just for extra motivation, I promise I'll buy your book when the 2nd edition comes out 
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EPT
