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[X-Frame]

My first attempt at a front lever failed miserably. I mean, the beginner progression I fail at. I can't even hold it for more than a second.

Obviously either my lats aren't strong enough, my core isn't strong enough, or my legs and ass are just too big compared to my upper body (or all of the above).


I am humbled with regard to bodyweight and gymnastics training. Stuff like that (Al Kavadlo type exercises) are what I seem to be gravitating towards a lot. I need some serious training to do gymnastics movements.

Any websites/books that anyone would recommend besides Al, Convict Convict, BeastSkills, etc?

 

[alex chilton]

Is there any bodyweight exercises that work out the back without a bar or any equipment? I googled and it seems like there's nothing except a few that can be done with a partner.

 

[Petrie]

Is there any bodyweight exercises that work out the back without a bar or any equipment? I googled and it seems like there's nothing except a few that can be done with a partner.

Going to be tough without ANY equipment. Can't even get a pullup bar?

 

[ianp622]

Is there any bodyweight exercises that work out the back without a bar or any equipment? I googled and it seems like there's nothing except a few that can be done with a partner.

Pull-ups bars are like, $20. Or, if you have a door or hanger rod you're really confident in, you can throw a towel over the top and use that. Don't come to me if you hurt yourself though.

 

[thegriefer]

Hi fitness gaf! I was wondering your thoughts on crealkalyne? Is it as good as creatine? My brother said it doesn't have as many of the bad sidafects as creatine. Does it add strength or just water weight?

 

[alex chilton]

Pull-ups bars are like, $20. Or, if you have a door or hanger rod you're really confident in, you can throw a towel over the top and use that. Don't come to me if you hurt yourself though.

I do pullups when I'm at the gym. I was just wondering cause I do some pushups and squats throughout my workday in my office and thought there might be something for back. Guess not.

 

[parrotbeak]

I do pullups when I'm at the gym. I was just wondering cause I do some pushups and squats throughout my workday in my office and thought there might be something for back. Guess not.

Can you do reverse push ups under a desk or table?

 

[jacobs34]

After ballooning up to 250 lbs I decided it was time for a change. I'm on week three of All Pros Beginner Routine from the bodybuilding.com forums and it's been working really well with the cut I am on. I've lost around 10 pounds in three weeks weeks but due to the nature of the program I haven't felt like I've lost any strength.

I'm enjoying the program as is but my workout partner, who is also on this routine want's to start adding some isolation exercises to it, we are both basically beginners so I'm wary to add anything on to what is already a strong routine imo. Was wondering if anyone on here could critique this routine for a beginner.

A Simple beginner's Routine
You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

These are the seven exercises you will be starting with.

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

You will be running this program on a five week cycle as follows:
The first week do all 4 sets for 8 reps.
The second week do all 4 sets for 9 reps.
The third week do all 4 sets for 10 reps.
The fourth week do all 4 sets for 11 reps.
The fifth week do all 4 sets for 12 reps.
If you got all of the required reps on the fifth week then increase the weight by 10% and

repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets.
Do some cardio and abs work on non weight training days.

-One note I'd like to add is that you only need to do warmups for the first three lifts.

 

[fredrancour]

regarding that workout:

It's good that it advocates compound lifts but doing every lift every workout seems like too much. If you're progressing and doing stuff consistently, thats what matters, though.

What isolation exercises is he trying to add?

 

[parrotbeak]

After ballooning up to 250 lbs I decided it was time for a change. I'm on week three of All Pros Beginner Routine from the bodybuilding.com forums and it's been working really well with the cut I am on. I've lost around 10 pounds in three weeks weeks but due to the nature of the program I haven't felt like I've lost any strength.

I'm enjoying the program as is but my workout partner, who is also on this routine want's to start adding some isolation exercises to it, we are both basically beginners so I'm wary to add anything on to what is already a strong routine imo. Was wondering if anyone on here could critique this routine for a beginner.



-One note I'd like to add is that you only need to do warmups for the first three lifts.

Congrats on deciding to change your life!

One comment: if you weren't exercising before, literally any program will work in the beginning. The key is to find something that works in the long term. The criteria for that includes both what will fit your habits and goals.

This program doesn't make a whole lot of sense to me as far as being goal-specific. It looks like it wants to be a full body beginner's strength program and a hypertrophy program at the same time.

If you are doing 7 exercises for that many reps and sets, when you are up to 12 reps you will be in the gym a long time. There's a lot of numbers to work out, which is fine for some people, but for me, I like knowing I'm just going to try to slap on 5 more lbs the next time. I don't want to calculate percentages every week for 7 different lifts and then try to remember how many reps I'm supposed to be doing that day.

But if you are enjoying it and it's helping you towards your goal of losing fat, then that's great; keep at it! The main thing is that you make physical exercise a regular part of life.

 

[jacobs34]

regarding that workout:

It's good that it advocates compound lifts but doing every lift every workout seems like too much. If you're progressing and doing stuff consistently, thats what matters, though.

What isolation exercises is he trying to add?

The medium and light days make doing the workouts every other day tolerable. While the workout is a challenge I never feel like I haven't recovered between workouts. My friend is looking to add a triceps isolation and pull-ups. On the off days I've been doing abs and cardio, but I take the weekends off to rest so I don't struggle with my heavy day. I don't know much about such things but I would think that this program has enough built in to hit triceps, even if it's only on a secondary level, that you would not need to isolate them. I'm guessing the same holds true with the pull-ups.

 

[MjFrancis]

My first attempt at a front lever failed miserably. I mean, the beginner progression I fail at. I can't even hold it for more than a second.

Obviously either my lats aren't strong enough, my core isn't strong enough, or my legs and ass are just too big compared to my upper body (or all of the above).

The front tuck lever?

I don't blame you for having trouble. Al Kavadlo rates the movement at a level 4 of 5 difficulty, granted that's the full front lever and not the tucked variation but it's very telling all the same. Strength to weight ratios become exponentially more critical with each level of exercises on his list. (I'm also fond enough of it that I've considered having it as the master exercise list for the bodyweight OP along with a few basic programs and a few more short explanations pertaining to the hobby.)

I am humbled with regard to bodyweight and gymnastics training. Stuff like that (Al Kavadlo type exercises) are what I seem to be gravitating towards a lot. I need some serious training to do gymnastics movements.

I can't do the stage one progression of a side flag, the clutch hang. All it is is hanging on to a vertical bar with your feet off the ground and only your hands and arms gripping the bar, and I can't hold it for half a second. Knowing all of the other feats I can do tells me that this shit can get really demanding!

To get more specific regarding a tuck front lever hold, I'd recommend being able to do about 8 - 12 perfect form pull-ups and at least a few sets of 4-6 reps of perfect form hanging leg raises before attempting that variation again.

Another quick tip is to remember everything you've learned about exerting tension for a big barbell lift and remembering to apply that to any bodyweight isometric exercise. Lacking full-body tension in a near rep-max deadlift is a recipe for failure (or worse, injury!) and this is no different with a hold. When I do a tuck front lever, my lats are fully engaged, I'm trying to pull myself towards the bar while my arms are frozen vertically, my abdominals are braced and my lower back is buttoned up tight. As I advance I'll have to control my legs the same way.

Any websites/books that anyone would recommend besides Al, Convict Convict, BeastSkills, etc?

Ross Enamait and Pavel Tsatsouline have a decent bit of information that might be relevant to your interests if you haven't checked them out already.

Al Kavadlo, Paul Wade and Jim @ Beastskills are the best resources for bodyweight calisthenics that I have been able to find though. Between the three of them there's more than enough to help you on your way, especially since all of them have slightly different tutorials and tips on pretty much every basic gymnastics or bodyweight movement.

 

[jacobs34]

Congrats on deciding to change your life!

One comment: if you weren't exercising before, literally any program will work in the beginning. The key is to find something that works in the long term. The criteria for that includes both what will fit your habits and goals.

This program doesn't make a whole lot of sense to me as far as being goal-specific. It looks like it wants to be a full body beginner's strength program and a hypertrophy program at the same time.

If you are doing 7 exercises for that many reps and sets, when you are up to 12 reps you will be in the gym a long time. There's a lot of numbers to work out, which is fine for some people, but for me, I like knowing I'm just going to try to slap on 5 more lbs the next time. I don't want to calculate percentages every week for 7 different lifts and then try to remember how many reps I'm supposed to be doing that day.

But if you are enjoying it and it's helping you towards your goal of losing fat, then that's great; keep at it! The main thing is that you make physical exercise a regular part of life.

The one nice thing about this workout is that you do not add weight until the end of a cycle, which is five weeks. So you only really have to figure out the percentages once, which I made a spread sheet for. Also, you only do two workout sets for each exercise, and two warmup sets for the first three. Which comes out to 20 sets, which I don't think is that bad (?). The reps only go up by one each week, so that's pretty easy to follow as well.

 

[parrotbeak]

The medium and light days make doing the workouts every other day tolerable. While the workout is a challenge I never feel like I haven't recovered between workouts. My friend is looking to add a triceps isolation and pull-ups. On the off days I've been doing abs and cardio, but I take the weekends off to rest so I don't struggle with my heavy day. I don't know much about such things but I would think that this program has enough built in to hit triceps, even if it's only on a secondary level, that you would not need to isolate them. I'm guessing the same holds true with the pull-ups.

If anything I would sub pull ups for barbell curls.

 

[jacobs34]

If anything I would sub pull ups for barbell curls.

I may add them in for my second cycle, the only thing I feel like I'm not hitting that much with this routine is upper back.

 

[X-Frame]

Francis, that's all awesome. Thanks!

I also think a big hurdle is the fear that my $20 pull-up bar is going to break and I'll smash onto the floor. I'm sure I'd feel more comfortable if I was doing it on something more sturdy like the ones on playgrounds and parks. Falling would suck. A lot. Haha.

It's mostly getting into the tuck front lever position that's the hard part. I'm sure if I had a partner help me into the position by slightly lilting my legs as I swung back I'd be okay -- though I know that's the whole point of the exercise too is getting into the position since it requires a lot of core strength too.

No issue on the pull-up strength, but I haven't done hanging leg raises in forever because of my lower back (and Parrot may have to chime in from his McGill book reading) but I think those aren't bad. There's no spinal load doing hanging leg raises. I will try them. I know Al says to be able to do FULL ROM hanging leg raises before attempting front levers too. I saw that video.

 

[Brolic Gaoler]

Francis, that's all awesome. Thanks!

I also think a big hurdle is the fear that my $20 pull-up bar is going to break and I'll smash onto the floor. I'm sure I'd feel more comfortable if I was doing it on something more sturdy like the ones on playgrounds and parks. Falling would suck. A lot. Haha.

It's mostly getting into the tuck front lever position that's the hard part. I'm sure if I had a partner help me into the position by slightly lilting my legs as I swung back I'd be okay -- though I know that's the whole point of the exercise too is getting into the position since it requires a lot of core strength too.

No issue on the pull-up strength, but I haven't done hanging leg raises in forever because of my lower back (and Parrot may have to chime in from his McGill book reading) but I think those aren't bad. There's no spinal load doing hanging leg raises. I will try them. I know Al says to be able to do FULL ROM hanging leg raises before attempting front levers too. I saw that video.

Dude, I'm 242lbs doing pullups on that iron gym pullup bar. I think you're safe no matter what you decide to do on it.

 

[Price Dalton]

My first attempt at a front lever failed miserably. I mean, the beginner progression I fail at. I can't even hold it for more than a second.

Obviously either my lats aren't strong enough, my core isn't strong enough, or my legs and ass are just too big compared to my upper body (or all of the above).


I am humbled with regard to bodyweight and gymnastics training. Stuff like that (Al Kavadlo type exercises) are what I seem to be gravitating towards a lot. I need some serious training to do gymnastics movements.

Any websites/books that anyone would recommend besides Al, Convict Convict, BeastSkills, etc?

It's pricey, but it's supposed to be very good: http://www.amazon.com/dp/1467933120/?tag=neogaf0e-20

I haven't read it. I have read his blog, which is also very helpful. Good stuff on injury rehab. http://www.eatmoveimprove.com/

 

[parrotbeak]

I'll look into the hanging leg raises. I've been reading a lot of comics lately and not looking at the McGill book. Need to get back to it. But ya, idk how bad they can be considering you are working against gravity to do the flexion.

I worry that I'm not worried enough about falling from my pull up bar. I mean, it's just screwed together by hand. Every other piece of furniture I've assembled has screws fall out sometimes. I probably should inspect the bar once in a while.

 

[MjFrancis]

X-Frame, I do my front lever tucks from my doorway pull-up bar and it works just fine. I've got a basic noname doorway bar and since my door frames aren't retarded like my last house I've got no issues with this one. Well, weighted pull-ups can be difficult with the 45's but that's just because I have to tie them precariously close to the family jewels to keep the 45lbs weight from hitting the floor at a dead hang.

Hanging leg raises may be the missing half of the equation for your front lever pursuits. A strong foundation of leg raises will certainly assist your efforts to get into position for the front lever.

Also, I'm more than happy to help! I've just replaced daily pull-ups with daily front lever tucks so stumbling upon your post brought a smile to my face.

 

[Brolic Gaoler]

Front lever/lever tucks are the same as hanging leg raises right?

 

[MjFrancis]

Full front lever!

 

[Brolic Gaoler]

Full front lever!

Ah, ok, that makes a lot more sense, thanks.

 

[lenovox1]

I do pullups when I'm at the gym. I was just wondering cause I do some pushups and squats throughout my workday in my office and thought there might be something for back. Guess not.

For your purposes, I'd recommend spending $20 on resistance bands or resistance tubing. For discreet resistance training in an office setting, I'd try Thera-Bands (the Gold's Gym brand and J Fit sell a similar product at the big box stores, but Thera-Band is the brand "professionals" use). They're these latex, rubber band like resistance bands that many dancers use because of their versatility and flexibility. And because they're so thin, you can basically roll them up and store them anywhere. And you can use them just like you'd use resistance tubing.

 

[X-Frame]

Dude, I'm 242lbs doing pullups on that iron gym pullup bar. I think you're safe no matter what you decide to do on it.

I know, I know .. but just .. WHAT IF?! Lol.

I'll look into the hanging leg raises. I've been reading a lot of comics lately and not looking at the McGill book. Need to get back to it. But ya, idk how bad they can be considering you are working against gravity to do the flexion.

I worry that I'm not worried enough about falling from my pull up bar. I mean, it's just screwed together by hand. Every other piece of furniture I've assembled has screws fall out sometimes. I probably should inspect the bar once in a while.

Yeah, I need to check all the screws as well of mine (well, my brothers). He put it together so before I start getting crazy with all these exercises I should really double-check his work.

It's pricey, but it's supposed to be very good: http://www.amazon.com/dp/1467933120/?tag=neogaf0e-20

I haven't read it. I have read his blog, which is also very helpful. Good stuff on injury rehab. http://www.eatmoveimprove.com/

Will check out, thanks!

X-Frame, I do my front lever tucks from my doorway pull-up bar and it works just fine. I've got a basic noname doorway bar and since my door frames aren't retarded like my last house I've got no issues with this one. Well, weighted pull-ups can be difficult with the 45's but that's just because I have to tie them precariously close to the family jewels to keep the 45lbs weight from hitting the floor at a dead hang.

Hanging leg raises may be the missing half of the equation for your front lever pursuits. A strong foundation of leg raises will certainly assist your efforts to get into position for the front lever.

Also, I'm more than happy to help! I've just replaced daily pull-ups with daily front lever tucks so stumbling upon your post brought a smile to my face.

Great timing I guess! I saw an article by Jason Ferruggia HERE that peaked my interest so I tried them today. His girlfriend doing the front lever tuck rows is also very impressive.

I am definitely not giving up, that's for sure. If anything, this just fueled my interest in bodyweight exercises (that picture above does not look nearly as difficult as it really is).

Front Levers, Handstands, Muscle-Ups, all feats I want to be able to do. Going to check out Al's channel and see what other stuff he does that is not just being flashy for the sake of it.

 

[Cooter]

Good day. I decided to do muscle ups in between squats and leg press today. I ended up getting 26 total. Sets of 5,6,4,4,4,3. I think I'm getting close to my goal of 10 straight.

 

[Veelk]

Age: 21 (will be 22 within 2 months)
Height: 5' 9"
Weight: 211
Goal: Lose stomach fat and build muscle
Current Training Schedule: None currently
Current Training Equipment Available: I have an LA fitness membership card.
Comments: Okay, so I was in the week old thread and I want to know if what I say still applies. For those too lazy to click, though I'm not obscenely obese, I have quite the stomach and would really like to take it off. I'm worried about loose skin, but I'm told building muscles should hide it....I got conflicting accounts on that, but in my personal opinion, I don't see how I wouldn't have loose skin. All the same, you're the experts, so you can tell me whether or not there will be. I can take pics if necessary. In either case, though I'm willing to get in shape, but hopefully something that will look good. So, again, you being the experts, can you help me work out a schedule and a diet that will help me get into shape? I can't get my BMR at this particular moment, but I will do it soon if it's needed. So, uh....please help?

 

[cuevas. PhD.]

Age: 21 (will be 22 within 2 months)
Height: 5' 9"
Weight: 211
Goal: Lose stomach fat and build muscle
Current Training Schedule: None currently
Current Training Equipment Available: I have an LA fitness membership card.
Comments: Okay, so I was in the week old thread and I want to know if what I say still applies. For those too lazy to click, though I'm not obscenely obese, I have quite the stomach and would really like to take it off. I'm worried about loose skin, but I'm told building muscles should hide it....I got conflicting accounts on that, but in my personal opinion, I don't see how I wouldn't have loose skin. All the same, you're the experts, so you can tell me whether or not there will be. I can take pics if necessary. In either case, though I'm willing to get in shape, but hopefully something that will look good. So, again, you being the experts, can you help me work out a schedule and a diet that will help me get into shape? I can't get my BMR at this particular moment, but I will do it soon if it's needed. So, uh....please help?

You're only 211 at 5'9? You won't have loose skin (assuming that's the biggest you've been). Do you have a bunch of old stretch marks? If you don't, don't worry about loose skin. Get on a program with compound exercises like the one in the OP or stronglifts 5x5 and eat well. Easy as that, lifting weights helps more than cardio for losing fat.

 

[Neffarias_Bredd]

Has anyone dealt with a stress fracture before? I think my shin splints may have progressed passed the typical shin splint and into a stress fracture..I looked up stuff online but I surprisingly couldn't find much

 

[Cooter]

Age: 21 (will be 22 within 2 months)
Height: 5' 9"
Weight: 211
Goal: Lose stomach fat and build muscle
Current Training Schedule: None currently
Current Training Equipment Available: I have an LA fitness membership card.
Comments: Okay, so I was in the week old thread and I want to know if what I say still applies. For those too lazy to click, though I'm not obscenely obese, I have quite the stomach and would really like to take it off. I'm worried about loose skin, but I'm told building muscles should hide it....I got conflicting accounts on that, but in my personal opinion, I don't see how I wouldn't have loose skin. All the same, you're the experts, so you can tell me whether or not there will be. I can take pics if necessary. In either case, though I'm willing to get in shape, but hopefully something that will look good. So, again, you being the experts, can you help me work out a schedule and a diet that will help me get into shape? I can't get my BMR at this particular moment, but I will do it soon if it's needed. So, uh....please help?

Cut out carbs. Shoot for a daily intake of under 150 grams of carbs. Eat about 2250 calories a day and make sure you consume 200 grams of protein. You can choose to exercise if you'd like to. Truth is, diet alone will shed the pounds. If you are interested in weight training check out the OP. If you want to change it after a solid year then feel free to adapt another routine. As long as you are consistent you really can achieve any goal you aspire to accomplish. Simple but extremely difficult.

 

[Veelk]

You're only 211 at 5'9? You won't have loose skin (assuming that's the biggest you've been). Do you have a bunch of old stretch marks? If you don't, don't worry about loose skin. Get on a program with compound exercises like the one in the OP or stronglifts 5x5 and eat well. Easy as that, lifting weights helps more than cardio for losing fat.

I have really bad stretch marks. And I'd still like someone to outline a schedule and diet if possible. I have no idea what to do with myself food wise.

Edit: Thank you, cooter

 

[deadbeef]

Has anyone dealt with a stress fracture before? I think my shin splints may have progressed passed the typical shin splint and into a stress fracture..I looked up stuff online but I surprisingly couldn't find much

I walked so much before (miles through the park on gravel every day) that I thought I had a stress fracture. My shins felt like they were bruised inside the bone. But after I stopped walking so much and got new shoes, I felt a lot better.

You might take a look at your shoes as well as the distance and frequency of your runs/walks.

 

[Mr.City]

Age: 21 (will be 22 within 2 months)
Height: 5' 9"
Weight: 211
Goal: Lose stomach fat and build muscle
Current Training Schedule: None currently
Current Training Equipment Available: I have an LA fitness membership card.
Comments: Okay, so I was in the week old thread and I want to know if what I say still applies. For those too lazy to click, though I'm not obscenely obese, I have quite the stomach and would really like to take it off. I'm worried about loose skin, but I'm told building muscles should hide it....I got conflicting accounts on that, but in my personal opinion, I don't see how I wouldn't have loose skin. All the same, you're the experts, so you can tell me whether or not there will be. I can take pics if necessary. In either case, though I'm willing to get in shape, but hopefully something that will look good. So, again, you being the experts, can you help me work out a schedule and a diet that will help me get into shape? I can't get my BMR at this particular moment, but I will do it soon if it's needed. So, uh....please help?

I don't know about anyone, but we don't really create custom diet/ routines since the bulk of it (pun not intended) is in the OP. As for your skin situation, the only thing you can do is continue to lose weight and see if it will return to its original shape or not.

 

[Neffarias_Bredd]

I walked so much before (miles through the park on gravel every day) that I thought I had a stress fracture. My shins felt like they were bruised inside the bone. But after I stopped walking so much and got new shoes, I felt a lot better.

You might take a look at your shoes as well as the distance and frequency of your runs/walks.

I mean, I'm pretty used to shin splints but this feels kind of different...It's isolated in one area. I know thats a symptom of a stress fracture but it's not really as painful as I'd expect a fracture to be so I'm not sure that's what it really is

 

[Petrie]

I don't know about anyone, but we don't really create custom diet/ routines since the bulk of it (pun not intended) is in the OP. As for your skin situation, the only thing you can do is continue to lose weight and see if it will return to its original shape or not.

What he said. Everything you're asking for it in the OP just waiting for you. If you need advice on something specific you find within the OP, everyone is always happy to help though.

 

[deadbeef]

Age: 21 (will be 22 within 2 months)
Height: 5' 9"
Weight: 211
Goal: Lose stomach fat and build muscle
Current Training Schedule: None currently
Current Training Equipment Available: I have an LA fitness membership card.
Comments: Okay, so I was in the week old thread and I want to know if what I say still applies. For those too lazy to click, though I'm not obscenely obese, I have quite the stomach and would really like to take it off. I'm worried about loose skin, but I'm told building muscles should hide it....I got conflicting accounts on that, but in my personal opinion, I don't see how I wouldn't have loose skin. All the same, you're the experts, so you can tell me whether or not there will be. I can take pics if necessary. In either case, though I'm willing to get in shape, but hopefully something that will look good. So, again, you being the experts, can you help me work out a schedule and a diet that will help me get into shape? I can't get my BMR at this particular moment, but I will do it soon if it's needed. So, uh....please help?

Dont worry about losing weight initially. Your primary focus should be establishing a regular exercise routine. The one in the OP is fine.

And don't let "what ifs" psyche you into not starting. That's just your brain tricking you into non-action. So what if you have loose skin? If you transform yourself through hard work you'll have self-respect and that's better than anything.

Look, at 21 I know how you feel. I remember. You're super-sensitive about how your body looks and what people think about you and your body. But trust me, it doesn't matter. The faster you can shed that insecurity the better off you will be. You have to be comfortable in your own skin. That doesn't mean being satisfied or not caring about yourself, and just resigning yourself to be a comfortable slob, but you just have to sort of put the blinders on and say "hey, this is me, and if you don't like it, i don't care" and move on with your life. I'd have more respect for someone who got into shape, got strong, and had some loose skin than someone who is chunky, fat, and afraid of making a change.

 

[FallingEdge]

What he said. Everything you're asking for it in the OP just waiting for you. If you need advice on something specific you find within the OP, everyone is always happy to help though.

Not me. I hate helping.

 

[SUPARSTARX]

Build some strength so you can open up more exercises. Don't try to do ab ripper X without any prior training. You'll give up!

Been on a cut for the past week. I'm going insane thinking about food at times where I'm not actually hungry.

 

[balddemon]

OW I badly strained/pulled some tendons/ligaments in my hand and forearm tonight hand got caught in the net on the way down...weird shit but thats what being unused to my new vertical gets me I guess. Hopefully it'll be better tomorrow and I can get back to pushups.

 

[cuevas. PhD.]

OW I badly strained/pulled some tendons/ligaments in my hand and forearm tonight hand got caught in the net on the way down...weird shit but thats what being unused to my new vertical gets me I guess. Hopefully it'll be better tomorrow and I can get back to pushups.

White boy can touch the net!

 

[MjFrancis]

Great timing I guess! I saw an article by Jason Ferruggia HERE that peaked my interest so I tried them today. His girlfriend doing the front lever tuck rows is also very impressive.

Nice link, I never considered doing rows from a front lever tuck. Doing them on rings looks like it could slap some meat on my back!

I am definitely not giving up, that's for sure. If anything, this just fueled my interest in bodyweight exercises (that picture above does not look nearly as difficult as it really is).

Front Levers, Handstands, Muscle-Ups, all feats I want to be able to do. Going to check out Al's channel and see what other stuff he does that is not just being flashy for the sake of it.

Some calisthenics experts make it look so easy that when I first try a movement I'm incredibly humbled. Full front levers and handstands fall in that category for me. Even on paper it appears that a man who can do twenty straight pull-ups and multiple sets of twenty dips could do a single muscle-up, but it's applying my strength in a skill I've left undeveloped. I'll be ready to attempt it again before too terribly long, and I've kept up on tutorials for the muscle-up, but I've really underestimated that movement. The following link I'm about to give you presented a pertinent tutorial series on the muscle-up that I plan to follow soon.

I now recall that I've left out another valuable bodyweight resource:

Global Bodyweight Training

For reference, their series on progressing towards the full Muscle-up:

• The Jumping Muscle-up
  
• The Kipping Pull-up
  
• The Muscle-up Dip
  
• Learning the Kipping Muscle-up

Good day. I decided to do muscle ups in between squats and leg press today. I ended up getting 26 total. Sets of 5,6,4,4,4,3. I think I'm getting close to my goal of 10 straight.

Since you are the unofficial Muscle-up King of the fitness thread, I have to ask a few questions:

1) Do you notice any sort of strength carryover from cultivating this particular skill?

2) Do you get sore in any area from muscle-ups that you didn't used to?

3) Does your entire gym still ask you how the hell you do that?

Thanks in advance!

 

[kevo_huevo]

finally broke through and deadlifted 315 last night. feels good guys

 

[Cooter]

Since you are the unofficial Muscle-up King of the fitness thread, I have to ask a few questions.

1) Do you notice any sort of strength carryover from cultivating this particular skill?

2) Do you get sore in any area from muscle-ups that you didn't used to?

3) Does your entire gym still ask you how the hell you do that?

Thanks in advance!

I'll take the title, unofficial or not!

1) Hard to say. I would say yes. My weighted pull ups are getting easier and I added weight last week.

2) No, seems to feel like a normal back day.

3) LOL. It depends on the day. Yesterday I just got a bunch of strange looks.

IMO muscle ups are about exploding up and technique. I was telling my wife that I sorta roll my shoulder like a swimmer doing the butterfly when I start one from a dead hang. Not sure if that makes sense but that's the best way I can describe it.

 

[rage1973]

I now recall that I've left out another valuable bodyweight resource:

Global Bodyweight Training

For reference, their series on progressing towards the full Muscle-up:

• The Jumping Muscle-up
  
• The Kipping Pull-up
  
• The Muscle-up Dip
  
• Learning the Kipping Muscle-up

Thanks for the link. I was at a park last week and tried a hanging muscle up and failed.
Hopefully this will allow me to work my way up to a true full muscle up.

 

[MjFrancis]

Glad to have provided some more useful links!

IMO muscle ups are about exploding up and technique. I was telling my wife that I sorta roll my shoulder like a swimmer doing the butterfly when I start one from a dead hang. Not sure if that makes sense but that's the best way I can describe it.

Thanks for the answers, and I definitely agree about the explosive nature of a muscle-up, even if there is no kipping. Even the technique is more refined, there's just so much that has to articulate in the space of a second. It's rough barbell equivalent could be the power clean, but instead of moving the bar you move your body. The movement isn't quite the same but the idea behind them seem to be similar.

 

[kevo_huevo]

Have you guys tried the 100% oats and whey from ON? Does it mix well with just water?

 

[Timedog]

Also, I think I'm finally getting comfortable going all the way down doing squats. I'm only doing 155 and my legs aren't getting a ton of work in the top 3/4 of the motion, but I need to develop more strength in that bottom portion first otherwise I'll be doing heavier weight half squats forever. Also, I feel like being really tall and having really long limbs sucks for squats way more than other exercises (other than that bodyweight/gymnastics stuff).

 

[MjFrancis]

Have you guys tried the 100% oats and whey from ON? Does it mix well with just water?

What is it and why wouldn't you just mix oats with whey on your own? It's almost certainly cheaper.

And congrats on the 315lbs deadlift!

 

[deadbeef]

Also, I think I'm finally getting comfortable going all the way down doing squats. I'm only doing 155 and my legs aren't getting a ton of work in the top 3/4 of the motion, but I need to develop more strength in that bottom portion first otherwise I'll be doing heavier weight half squats forever. Also, I feel like being really tall and having really long limbs sucks for squats way more than other exercises (other than that bodyweight/gymnastics stuff).

Yeah but your deadlifts should benefit, unless you have short little t-Rex arms

 

[Timedog]

Yeah but your deadlifts should benefit, unless you have short little t-Rex arms

Deadlifts should benefit from being tall?