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Hi here's my following problem, i went from this + Show Spoiler + to this http://imageshack.com/i/07xqiwjin 3 months . My weight didn't change but for some reason my face got kinda fatter (fuck my life right?)
I used to do a lot of these 90 days programs with great results. I had a break, picked up CC (convict conditioning) for 3 weeks and since 2 weeks i went doing a more general BW training that i enjoy a lot, http://antranik.org/bodyweight-training/.
My wish is to get back to more or less the same results as pic1, thing is i don't want to do anything of these intensive cardio and i'm kinda worried to loose the muscles that i've been build up since i picked up CC and this BW exercises. Any recommendations?
Thanks for reading this and your eventual advices!
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Lose fat = eat less food. Count calories, cut out junk, eat nutrient dense and satiating foods.
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Pretty much what guilty jerk said.
Train strength with bodyweight, eat enough protein (.8-1 g/lbs), and be on a caloric deficit
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I should warn you, this is going to be a big one; I'm letting off some steam here.
So, preface. I'm a skinny new guy, doing bodyweight strength training according to what I've learned in Overcoming Gravity. Or, at least I was.
As fortune would have it, I recently learned from the BtGB forums and r/bodyweight that you are supposedly required to have a 30 second German hang before training back lever, right before I could get started on back lever training. At the time I had never done a German hang. I found this requirement quite surprising considering I didn't find anything in OCG that stated this (although I still haven't finished properly reading and digesting all 600 pages).
This naturally made me nervous, and I began researching even more. I ended up spending many dozens of hours researching appropriate form on techniques, how exactly one should warm up, pre-exercise stretches, post-exercise stretches and more.
Classic analysis paralysis. What makes this worse is I actually have good reason to spend all this time researching; I still don't know how to stretch or warm up properly, for fucks sake. I also don't have the time to keep this up anymore. The time consumed by research is time I can't afford to spend if I want to get enough sleep to recover from exercise whilst keeping my life on track.
Now that the preface is out of the way, I can get down to asking some questions. I simply don't have the time to do all this research on my own anymore, I need help. My questions are:
1: How long can I afford to learn how to do things right whilst still hitting the gym? If I have a few weeks to learn before I tear something, then that would be a load off my mind.
2: Is there a small number of core sources I can refer to repeatedly and with ease (like I can with Overcoming Gravity) to learn all this stuff? At this rate, looking for individual articles and forum posts on the internet is going to become a completely untenable form of research.
3: How much longer am I going to have to spend learning all this shit? If this goes on for too much longer, I'm going to have to drop this. I hate cardio programs and I don't have the ability or the patience to spend more time researching how to exercise and confirming I'm exercising right than I spend actually exercising.
4: Why is L-sit part of skill training in OCG? I don't see why L-sit in particular is such an important skill and if we're talking about manna training, then isn't that more strength than skill?
5: I have a forward head problem and my weak glutes have lead to quadriceps dominance. Also, my elbows are capable of extending past the norm by a fair amount. I think it's in the range of 5-20 degrees, but I really don't know for sure. Does any of this mean I have to worry about some things more than other people would? For instance, manna progressions feel a bit... weird. With backwards-facing hands, I feel like I have to lean way back to avoid my body leaning against my locked elbows and promptly sending me to the floor.
Routine Critique:
The strength training portion of my routine is, in this order:
-Manna progression
-pull-ups (as a stand-in while I prepare for back lever, which will occupy this spot)
-dips/HSPU progression (alternating which one I work every session)
-front lever progression
-planche progression
-3x5 weighted squats
-1x5 dead lifts every other session
I do pike and straddle compressions as outlined in OCG at the end of every exercise session alongside the stretches. Minute and a half pause between sets. Exercise sessions done on M/W/F. Stretching done every day. Preliminary stretching routine is this: http://phraktured.net/starting-stretching.html, but I have no idea how hard or fast I should push myself on stretching, among other fundamental pieces of knowledge.
I might be forgetting some relevant information, I'm tired and a bit stressed. Sorry if that turns out to be the case.
So, yea or nay?
A question for Eshlow:
I noticed a distinct discrepancy between Eshlow's training recommendations and Coach Somner's training recommendations. More accurately, Coach Somner advocates moving at an absolute snail's pace compared to Eshlow. Heck, half the guys on the gymnastic bodies forums seem to think that moving at Eshlow speeds is suicide.
So why the discrepancy, Eshlow? Both Somner and you know your stuff, so you both must have a good reason for making the recommendations that you do.
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As fortune would have it, I recently learned from the BtGB forums and r/bodyweight that you are supposedly required to have a 30 second German hang before training back lever, right before I could get started on back lever training. At the time I had never done a German hang. I found this requirement quite surprising considering I didn't find anything in OCG that stated this (although I still haven't finished properly reading and digesting all 600 pages).
GH is not necessary before BL in my opinion, but if someone is having shoulder or elbow connective tissue issues then it may be a good idea to start with that before.
I've had people come into the gym who had backgrounds in strength and conditioning and been able to do a full back lever off the bat, so it's highly variable on the person.
If you're totally new to exercise GH is a fine place to start.
1: How long can I afford to learn how to do things right whilst still hitting the gym? If I have a few weeks to learn before I tear something, then that would be a load off my mind.
2: Is there a small number of core sources I can refer to repeatedly and with ease (like I can with Overcoming Gravity) to learn all this stuff? At this rate, looking for individual articles and forum posts on the internet is going to become a completely untenable form of research.
3: How much longer am I going to have to spend learning all this shit? If this goes on for too much longer, I'm going to have to drop this. I hate cardio programs and I don't have the ability or the patience to spend more time researching how to exercise and confirming I'm exercising right than I spend actually exercising.
4: Why is L-sit part of skill training in OCG? I don't see why L-sit in particular is such an important skill and if we're talking about manna training, then isn't that more strength than skill?
5: I have a forward head problem and my weak glutes have lead to quadriceps dominance. Also, my elbows are capable of extending past the norm by a fair amount. I think it's in the range of 5-20 degrees, but I really don't know for sure. Does any of this mean I have to worry about some things more than other people would? For instance, manna progressions feel a bit... weird. With backwards-facing hands, I feel like I have to lean way back to avoid my body leaning against my locked elbows and promptly sending me to the floor.
1. I don't know what you're asking here.
2. /r/bodyweightfitness FAQ is basically a distilled version of OG's basic routine.
3. See this: http://www.eatmoveimprove.com/2012/02/a-beginners-guide-to-overcoming-gravity/ or the sample program section. Alternatively, use the /r/bodyweightfitness FAQ routine.
4. Like handstands which are primarily balance it may be strength at first, but as you get stronger it goes more towards skill if there's a higher component of balance.
5. I'd need to see a pic of this. Generally, anywhere between about 5-10 degrees of hyperextension is OK as long as there's no uncomfortable feelings in the elbows, but more than about 10 degrees that's when you may start feeling some issues. Generally, discomfort is a good rule of thumb if something is bothering your body
The proposed routine above is fine.
I noticed a distinct discrepancy between Eshlow's training recommendations and Coach Somner's training recommendations. More accurately, Coach Somner advocates moving at an absolute snail's pace compared to Eshlow. Heck, half the guys on the gymnastic bodies forums seem to think that moving at Eshlow speeds is suicide.
So why the discrepancy, Eshlow? Both Somner and you know your stuff, so you both must have a good reason for making the recommendations that you do.
He works with kids, which if you progress them too fast to upper level bodyweight strength movements such as iron cross, you can potentially have issues with growth plates. Though, there's some debate about this.
I work primarily with college age and adults who tend to have a decent background in exercise so they can handle more training volume and progress quicker without worry of injury. Though as you may read from the injury section of the book if you feel any pain or irritation in connective tissues I recommend to back off immediately.
Also, I don't check this as often as /r/overcominggravity so post there instead.
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#1 seems to be his fear of an injury due to insufficient warmup, bad routine or bad form.
Imho if you lookup the correct form, strive to achieve it at every rep, dont have an obviously imbalanced routine and do basic warm up you wont tear anything for many many months. if ever.
Plenty of time to learn all this stuff. As you put it.
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On January 28 2014 20:56 Garbels wrote:
#1 seems to be his fear of an injury due to insufficient warmup, bad routine or bad form.
Imho if you lookup the correct form, strive to achieve it at every rep, dont have an obviously imbalanced routine and do basic warm up you wont tear anything for many many months. if ever.
Plenty of time to learn all this stuff. As you put it.
That would be the correct interpretation of what I'm asking.
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On January 28 2014 20:56 Garbels wrote:
#1 seems to be his fear of an injury due to insufficient warmup, bad routine or bad form.
Imho if you lookup the correct form, strive to achieve it at every rep, dont have an obviously imbalanced routine and do basic warm up you wont tear anything for many many months. if ever.
Plenty of time to learn all this stuff. As you put it.
Correct
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Hi eshlow. I bought your book on bodyweight training and in it you recommend training the L-sit on the floor. Thing is, I'm not able to push my body off the floor without equipment but I can do it if I'm using push-up stands. Should I continue trying on the floor or should I train it on the stands until I'm strong enough to do it on the floor?
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On May 05 2014 09:02 ludic123 wrote:
Hi eshlow. I bought your book on bodyweight training and in it you recommend training the L-sit on the floor. Thing is, I'm not able to push my body off the floor without equipment but I can do it if I'm using push-up stands. Should I continue trying on the floor or should I train it on the stands until I'm strong enough to do it on the floor?
Well IMHO, you should do both, practice with your push-up stands, while training on the floor as well, if you are trying to do the L-Sit on the ground its mostly in your core, and "pushing off", the ground with your hands and not allowing your shoulders to "sink in", such as make your shoulders, "Strong?" like... you're standing straight. Those two things should help you do the L-sit on the ground better, and its always good to practice on the ground so you understand how it feels compared to using the stands, also try to use the two tips on the stands as well and see how that feels.
By no means have I wrote a book, shout out to Eshlow, but I have been doing Calisthenics for 3 years+ and I just wanted to share my knowledge with you ^^. I hope it works for you as it did for me.
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On November 22 2013 06:25 CaM27 wrote:Hi here's my following problem, i went from this + Show Spoiler + to this http://imageshack.com/i/07xqiwjin 3 months . My weight didn't change but for some reason my face got kinda fatter (fuck my life right?) I used to do a lot of these 90 days programs with great results. I had a break, picked up CC (convict conditioning) for 3 weeks and since 2 weeks i went doing a more general BW training that i enjoy a lot, http://antranik.org/bodyweight-training/. My wish is to get back to more or less the same results as pic1, thing is i don't want to do anything of these intensive cardio and i'm kinda worried to loose the muscles that i've been build up since i picked up CC and this BW exercises. Any recommendations? Thanks for reading this and your eventual advices!
I do not think you should be worried about losing muscles because in Calisthenics, you will honestly get much much more larger, BUT it takes a longer time unless you have a low content of fat (me). And honestly you do not need to do cardio though it is nice, just because it helps you slim up more, but with BW exercises as I mentioned earlier it will take longer to get bigger but you will definitely get bigger doing stuff like... variations of pull-ups, chin-ups, dips, and push ups. And this is considering HIGH HIGH reps. So yeah just continue working out doing whatever you are doing, CC or BW. But as the other members said DIETING is crucial.
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Hey, I don't usually post here as I normally do my fitness posting in the health and fitness thread or the weightlifting progress thread. I'm coming here because my life has changed enough to where I need to change my workout. With my new job, I can't workout until after work and my job is very physical and tiring. This makes it near impossible for me to do heavy lifting like I like to without screwing up my back that I am trying to slowly rehab. I am just too tired to be able to lift heavy weights with good form. So I want to do bodyweight training. My only concern is that bodyweight training might not be able to sustain what kind of leg workout I want. I play football and I don't want to lose all the lower body strength I have right before the season. The only strenuous lower body bodyweight exercise I know is a pistol squat. I am also fairly unfamiliar with upper body bodyweight exercises other than the basic push up, pull up, and dip. I have access to a pull up bar to workout with, but no other equipment. What exercises can I do (upper body, core, and lower body, you can list them all, I want to learn) to get a good workout and how should I program it? Thanks in advance guys! 
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Unfortunately there aren't really any disadvantaged positions you can put yourself into for legwork, so while pistol squats can be good up to a point, it definitely has its limits. While for the upper body, bodyweight movements can be a legitimately compareable alternative, there is no such movement to replace heavy squats.
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Do you guys do anything besides what is in Supple Leopard for ankle mobility? My ankle mobility really shows up badly in pistol squats.
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hey
i (re)started with bodyweight only training, what works best for me so far is simply a combination of pushups/squats/pullups/ab crunches or russian twists with at most 10 seconds or so of rest in between sets. I just randomly rotate these exercises and also recently got this pair of parallettes, and incorporating them in the routine is really nice.
My question is, apart from squats, what's a good leg workout with bodyweight only? I used to jog on weekends, but I need a routine for indoor as well (sometimes its just too cold outside and I dont feel like running).
Thx
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Some form of squats (bw/archer/shrimp/pistol)
Lunges (jumping)
Glute bridge raise (onle leg)
calf raise / reverse calf raise (single leg)
Also good but maybe not indoors:
High steps, various jumps(precision, vertical, long), sprints.
Inform yourself about correct form. Just bcause you do not use weights does not mean you can't hurt yourself.
Also be aware that the circuit training you describe is more a HIIT(more cardio) than a strenght program(might be okay depeding on goals).
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On February 10 2015 07:07 xtorn wrote:hey i (re)started with bodyweight only training, what works best for me so far is simply a combination of pushups/squats/pullups/ab crunches or russian twists with at most 10 seconds or so of rest in between sets. I just randomly rotate these exercises and also recently got this pair of parallettes, and incorporating them in the routine is really nice. My question is, apart from squats, what's a good leg workout with bodyweight only? I used to jog on weekends, but I need a routine for indoor as well (sometimes its just too cold outside and I dont feel like running). Thx
How do you find your body? Isn't this workout weak on shoulders? Pushup chest, pullups back, legs legs, core crunches...but shoulders/arms?
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Your labeling is not really applicable to most bodyweight exercises.
Most pushup variations hit the shoulder more than the chest and of course allways arms.
Sure the routine is verly light on some body parts but that should be expected with only four exercises.
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On February 10 2015 08:42 Garbels wrote:
Some form of squats (bw/archer/shrimp/pistol)
Lunges (jumping)
Glute bridge raise (onle leg)
calf raise / reverse calf raise (single leg)
Also good but maybe not indoors:
High steps, various jumps(precision, vertical, long), sprints.
Inform yourself about correct form. Just bcause you do not use weights does not mean you can't hurt yourself.
Also be aware that the circuit training you describe is more a HIIT(more cardio) than a strenght program(might be okay depeding on goals).
thank you very much for your answer, will incorporate most of these into my routine.
yes, HIIT is perfectly good for me. Im not aiming for major strength, but rather being fit and feeling good. And it fits me perfectly, I can't train for too long due to lack of time, and it's best that I use the short time to its fullest; I usually do around 400 of these all combined, and its a really intense workout, i feel like a million $$ afterwards
On February 10 2015 10:48 SoSexy wrote:Show nested quote +On February 10 2015 07:07 xtorn wrote:hey i (re)started with bodyweight only training, what works best for me so far is simply a combination of pushups/squats/pullups/ab crunches or russian twists with at most 10 seconds or so of rest in between sets. I just randomly rotate these exercises and also recently got this pair of parallettes, and incorporating them in the routine is really nice. My question is, apart from squats, what's a good leg workout with bodyweight only? I used to jog on weekends, but I need a routine for indoor as well (sometimes its just too cold outside and I dont feel like running). Thx How do you find your body? Isn't this workout weak on shoulders? Pushup chest, pullups back, legs legs, core crunches...but shoulders/arms?
since i got the parallettes i put a serious tension on the shoulders every day; until getting them, i did indeed pretty much skip shoulder training, which i know isn't ideal
about arms - i probably work them the most, apart from the pushup variations i do dips+diamond pushups for triceps, and handgrips for forearms (the last one im combining with squats to save time). I also do a sort of lean-forward on the bar for triceps, i dont know what this exercise is called.
so yeah, my biggest disadvantage are the legs, which i must work a lot to bring them up-to-date to how they should be. thanks for the hints.
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