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That should be fine to start off with. I'd hold off on the flag work for now at least until you are more conditioned to doing gymnastics based work.
And yes, you can add squats to your days.
On March 20 2012 15:38 AndyJay wrote:Just received my copy of Overcoming Gravity... there is a @#!*% of a lot of words in this book. Gonna keep me busy for a while. 
Let me know if you have Q's or want a routine critique!
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On March 18 2012 17:54 KOVU wrote:Show nested quote +On March 18 2012 08:04 eshlow wrote:On March 14 2012 17:04 Advocado wrote:
I read the two first chapters of your book Eshlow and so far I am very impressed. Quite a few of the things you can read on your sites and the guides on TL, but nonetheless it's really good. Im setting some goals but haven't gotten to point of constructing the workout plan yet. Nonetheless I really like your systematic method of explaining the things to the newbie and then using it. Looking forward to your piece on integrating bodyweight with SS stuff. Excellent. On March 14 2012 22:56 Deadeight wrote:On March 14 2012 09:07 eshlow wrote:On March 14 2012 04:46 Deadeight wrote:
Has anyone here got any experience in incorporating bodyweight training into a standard SL type schedule?
I've just started SL from what I was doing before, and wondering what bodyweight exercises people have done on what days. Raw strength is my main focus, but there's something attractive about being able to master your own bodyweight. Seems like there's some good core focused stuff there too (that's not just lower back from squats/deadlift). Writing an article on bodyweight integrated with weights in the near future. It pretty much boils down on what you want to learn though.... if there's specific skills or strength moves like handstands, handstand pushups, planche, front lever, etc then you can focus on those... A handstand pushup was actually what I was thinking of, I've never even managed close to a handstand before. I'm 6ft2 and I want to focus on getting a big squat/DL, so maybe it's not a realistic goal for the near future, but I want to build up to it. I'm guessing your book covers this? Is US amazon the only way to purchase it? Yeah, Amazon.com is the only way to purchase it at the moment... I'm trying to look at some other options for European customers though. :\ You could try amazon.co.uk? They ship to all of Europe, I'm sure you though about this option tho
It's not on amazon.co.uk unfortunately. Only .com.
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Yeah, if Amazon.co.uk was an option for me to make the book available I would do it in less than a heart beat
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Hello guys, I've been body weight training for about 3 weeks now and I'm actually seeing great progress!
One problem though is that I'm noticing visible differences between my shoulders, and I asked some friends to see today and they confirmed this. I also think my pecs are a bit imbalanced too, because it feels like one is thicker/bigger than the other. Also, one of my traps are wayy bigger than the others, I believe this is from pull-ups.
The part of my body that's strong is my right side on every body part.
Anyone know how to correct this? I didn't have to worry about this when I was training with dumbbells -_-.
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So my handstand felt pretty good, but I thought getting a video would be a better indication of my form and as it turns out my form was horrendous. Apparently there's a big difference between thinking your body is straight and actually being straight.
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On March 23 2012 08:12 Dzemoo wrote:
Hello guys, I've been body weight training for about 3 weeks now and I'm actually seeing great progress!
One problem though is that I'm noticing visible differences between my shoulders, and I asked some friends to see today and they confirmed this. I also think my pecs are a bit imbalanced too, because it feels like one is thicker/bigger than the other. Also, one of my traps are wayy bigger than the others, I believe this is from pull-ups.
The part of my body that's strong is my right side on every body part.
Anyone know how to correct this? I didn't have to worry about this when I was training with dumbbells -_-.
If you're not doing unilateral exercises it should eventually even out if you don't compensate to your right side when you start to get tired. This is fairly normal for most people though to have one side that is a bit stronger/bigger than the other.
Otherwise, you can go back to DBs if you're worried.
On March 23 2012 20:54 AndyJay wrote:
So my handstand felt pretty good, but I thought getting a video would be a better indication of my form and as it turns out my form was horrendous. Apparently there's a big difference between thinking your body is straight and actually being straight.
Yeah, can't trust your feelings.
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So Eshlow.
I've been toying around in my head with doing bodyweight training. It was something I've been wanting to do and, after seeing the cirque du soleil in person, decided that it'd be pretty damn cool. I won't be starting until the summer, but a quick question for ya.
For a beginner in bodyweight training, but not in lifting, should I start with Convict Conditioning or your book?
Thanks in advance man :D
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On April 04 2012 11:43 Catch wrote:
So Eshlow.
I've been toying around in my head with doing bodyweight training. It was something I've been wanting to do and, after seeing the cirque du soleil in person, decided that it'd be pretty damn cool. I won't be starting until the summer, but a quick question for ya.
For a beginner in bodyweight training, but not in lifting, should I start with Convict Conditioning or your book?
Thanks in advance man :D
If you're interested in learning gymnastics/hand balance type stuff the OG is pretty much the book you want.
CC has 6 total exercises the pistol progression, hanging leg raise, pushups -> one arm pushups, chinups -> one arm chin, bridges, and handstand pushups.
Everything else aside from HLR and pistol my book has plus a lot more. You can check out the table of contents if you want on Amazon. I don't discuss bodyweight leg exercises as I think weights are superior for the legs.
But yeah.. I'm obviously biased so.....
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That's okay, looks like I'll be going with OG.
Plus you have tons of positive reviews on amazon. 'Grats man :D
I saw in one of the reviews it mentioned a section edition. Any truth? Also, will it be out by June? 
Edit: One last question. Can I grab the book, open it up to the sample level 1 program in the back and start right away while reading the book, or should I actually read the entire thing before starting?
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Well I'm not eshlow, but I think it's okay to start right away with the first programs. Plus the book has like 500 pages. I have a feeling I've read somewhere, perhaps in the book itself, that one of the reasons for the summaries of chapters is to help those who aren't that interested in the more scientific stuff. Basically you don't have to be an expert to get useful info out of the book, rather it's useful for people of all levels.
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Ok so im planning to do a 2 push/pull bodyweight routine.
The exercises ive chosen are
Push - handstand work/dips
Pull - back lever/chins
Workout A
Handstands
Back lever
Workout B
Dips
Chins
I will be alternating between workout A and workout B much like in SS
I also wanna add in L-sit work but im not sure how im gonna fit that in or if i'll have the capacity to do so.
Any comments/suggestions on my planned routine?
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Hmm... I'm hesitant to give advice since I'm pretty clueless myself, but since eshlow's pc is apparently busted, I can at least post to show you that there are people in the bodyweight thread and your post has been read :D.
Will you be training three times a week like in SS? If so, for me personally that seems pretty low volume. Though you didn't post how many reps or sets you'll be doing, so I could be wrong.
You say that you're planning this routine. Does that mean you haven't been training with this yet? I saw you had a routine proposition on page 5. What was your reason behind ditching that one and coming up with this one instead?
Once you've done this for a while see how you feel, and if your recovery is fine I would suggest you do handstand work on every workout and possibly l-sit as well since eshlow recommends pairing handstand with l-sit/manna work.
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On April 05 2012 10:15 Catch wrote:That's okay, looks like I'll be going with OG. Plus you have tons of positive reviews on amazon. 'Grats man :D I saw in one of the reviews it mentioned a section edition. Any truth? Also, will it be out by June? Edit: One last question. Can I grab the book, open it up to the sample level 1 program in the back and start right away while reading the book, or should I actually read the entire thing before starting?
second edition will likely be out in 2-2.5 years from now. I haven't even started on it!
I put in sample programming but it's only as an example. The book teaches you how to make a routine towards your goals... that was the main point of writing the book rather than write routines for them. So no, you shouldn't use any of the sample programming.... but you should read it and use the info to construct one for yourself.
As stated before, if you don't want to read the whole thing you can skip to the end of the chapters and just build a routine though.
On April 05 2012 16:21 unknown.sam wrote:
Ok so im planning to do a 2 push/pull bodyweight routine.
The exercises ive chosen are
Push - handstand work/dips
Pull - back lever/chins
Workout A
Handstands
Back lever
Workout B
Dips
Chins
I will be alternating between workout A and workout B much like in SS
I also wanna add in L-sit work but im not sure how im gonna fit that in or if i'll have the capacity to do so.
Any comments/suggestions on my planned routine?
Are you adding this to something? Or are you alternating these from day to day?
All of this is something you can do in a single routine fairly easily.
I do recommend pairing HS with L-sit and then you can add another push.
Aka see this:
http://www.eatmoveimprove.com/2010/03/the-fundamentals-of-bodyweight-strength-training/
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So I'm still chasing my first L sit... and I'm finding it really tough going but so rewarding still to see progression. I think in some way I know that if you eat enough and lift heavy weights you can't help but get stronger, and that comes naturally to me. However doing handstands, spending 20 minutes stretching, or 10 mins just practising balancing frogstands requires more discipline and determination then banging out another set of deadlifts. Workout to workout I see no progression, and very little week to week, but if I look back 4 weeks ago I can definitely see improvement. Today I did an L-sit on my parallettes with straight legs with my feet just off the floor. I only held it for 5 seconds and I know it's a very basic beginner progression, but I know there was no way I could do that 4 weeks ago and godamn it felt good.
@unknown.sam
I've been doing handstand and L sit work everyday as well as ring pushups/chinups/dips most days and I think it's working well. Just watch out for the big bad signs of over-training like injury/pain (beyond doms), fatigue and regression on ability.
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On April 06 2012 21:54 AndyJay wrote:
So I'm still chasing my first L sit... and I'm finding it really tough going but so rewarding still to see progression. I think in some way I know that if you eat enough and lift heavy weights you can't help but get stronger, and that comes naturally to me. However doing handstands, spending 20 minutes stretching, or 10 mins just practising balancing frogstands requires more discipline and determination then banging out another set of deadlifts. Workout to workout I see no progression, and very little week to week, but if I look back 4 weeks ago I can definitely see improvement. Today I did an L-sit on my parallettes with straight legs with my feet just off the floor. I only held it for 5 seconds and I know it's a very basic beginner progression, but I know there was no way I could do that 4 weeks ago and godamn it felt good.
@unknown.sam
I've been doing handstand and L sit work everyday as well as ring pushups/chinups/dips most days and I think it's working well. Just watch out for the big bad signs of over-training like injury/pain (beyond doms), fatigue and regression on ability.
Nice work man!
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sup!
here is my current plan for workouts.
A:
Handstands 4x40-50seconds with last 1 or 2 sets to failure
pullups - 3-4 sets of 6 with last set to failure.
B:
L-sit core strength training- 20-30 seconds of parallet training supersetted with 5-7 reps of roman chair leg raises (much easier than hanging leg raises) x 3 or 4 sets.
Dips- 4x6 with last set to failure.
its sort of a split within my week with
mon-A
Tues-B
Wednesday-pistols/cardio
thurs-A
fri-B
saturday-basketball
sunday rest
I have been doing this for a few weeks now and it seems to be fine since it sort of low volume and i have been resting/eating well i think.
Any suggestions?
Should i increase my rep range for pullups if i am aiming for strength/hyper?
@unknown sam wow our workouts are almost identical!
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jjhchsc2, unknownsam:
3x a week with 2 push, and 2 pull exercises is preferable (plus skill work like handstand, and L-sit) and maybe a leg or two exercise. So 5-6 total exercises + 1-2 skills is fine.
If you want you can likely add another push and pull to each day if you want to keep the above routines.
It is low volume so you can stick with that if you want. If you want to add reps from 5-12ish for hypertrophy range that's fine.
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On April 07 2012 11:08 eshlow wrote:
jjhchsc2, unknownsam:
3x a week with 2 push, and 2 pull exercises is preferable (plus skill work like handstand, and L-sit) and maybe a leg or two exercise. So 5-6 total exercises + 1-2 skills is fine.
If you want you can likely add another push and pull to each day if you want to keep the above routines.
It is low volume so you can stick with that if you want. If you want to add reps from 5-12ish for hypertrophy range that's fine.
oh, so like for me-
workout A
pullups 3 sets
handstands 3 sets
+1 more pull exercise
workout B
l-sit 3 sets
dips 3 sets
+1 more push exercise
mon-A
tues- B
wed- leg
thurs-A
fri-B
sat- basketball
sun -rest
or just
workout A
handstand
pullups
dips
l-sits
A
rest/leg?
A
rest/leg?
A
basketball
rest
thanks for the reply!
hopefully i get your book around june (bday) or least christmas. can i get your book while i am in australia?
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Its more optimal to do all of this in one workout.... then do it 3x per week
3x a week with 2 push, and 2 pull exercises is preferable (plus skill work like handstand, and L-sit) and maybe a leg or two exercise. So 5-6 total exercises + 1-2 skills is fine.
3x a week =
pullups 3 sets
handstands 3 sets
+1 more pull exercise
l-sit 3 sets
dips 3 sets
+1 more push exercise
+ legs
Let yourself have some rest days... go do something fun
And yes, you can buy it though I don't know how long it takes to ship to australia or how much shipping costs. :x
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From memory shipping was $10 or something and it took around 10 days to get.
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EPT
