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This general is about the discussion of bodyweight training, mainly basics for hypertrophy, static progressions, dynamics and general gymnastics.

No more speaking of dyel edition
>>
>>59344940
calisthenics has a high iq barrier. pay the snowflakes no mind its just shitposting.
>>
TWINK GENERAL
>>
>>59345085
that took long enough
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>>59344940
Don't seem stable.
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>>59345085
GODDAMNIT ARNOLD DID CALISTHENICS AND LOOK AT HIM >>59343829
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>>59345172
If you're less than 12% bodyfat you're a twink. Sorry.
>>
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dyel? dyel?
>>
Minimalistic callisthenic routine

Sets x Reps. Always do 3 sets on each exercise. As for reps. Be on 5-15 ranges. Ideally you should be at the 8 range before you move on but calisthenics is hard to progress unlike weights. If done go to the next program. As for planks 30-60 seconds then move on.
Do the program 3-6 times a week.

Beginner Program

Inclined Push ups -> Push ups -> Diamond Push ups
Inverted rows knees bent
Lunges
Planks

Intermediate Program
Assisted 1 arm push ups / Pike Push ups. Alternate the 2 between workout days
Eccentric pull ups -> Chin ups -> Pull ups
Inverted Row
Assisted Pistol squats -> Pistol Squats
Tucked Dragon Flag

Advanced Program

1 arm push ups/Hand stand push ups. Alternate the 2 between workout days
L sit pull ups
Elevated Inverted row
Pistol squats with arms behind
Dragon flags

Expert:

You have three alternatives.

Rings.
Weighted calisthenics.
Weightlift. Seriously, stop being a dyel anymore.

>Why alternate the 2 between workout days ?
If you tried doing pike push ups and 1 arm assisted push up at the same day you will be exhausted. Pull ups with inverted rows on the other hand aren't exhausting unlike push ups.

>Why no dips ?
Dips are a great exercise but aren't necessary. Push ups work the same muscle group and more balanced. Dip bars are also expensive. Implement them if you like.
>>
>>59345179
Everyone in Mr. Olympia is a twink?
>>
>>59345298
don't forget your warmup brehs make sure joints are healthy and mobile.
shoulder
german hang/skin the cat 5-10 reps
wrist
gmb handstand prep
core
hollow and arch body hold or inverted hang 30-60s
>>
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>>59345936
I'm trying to be minimalistic as much as possible
Also there's too much warm up routine out there to choose from
there's also a warm up to do each exercises with low volume and intensity first
like I do 5 normal push ups before doing 1 arm assisted push ups or 3 pull ups before 10 pull ups
I used to do this one for me https://www.youtube.com/watch?v=gSwnTB8pFMk
>>
>>59346031
just based mine off the rr and it takes me around 5 to 10 minutes maximum to do. it seems yours is a specific warmup to exercise movement vs mine as a warmup to prepare joints.
and
>3 pull ups before 10 pull ups
how are 3 pullups different from 10 pullups, are you doing it weighted?
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>>59346117
>just based mine off the rr and it takes me around 5 to 10 minutes maximum to do. it seems yours is a specific warmup to exercise movement vs mine as a warmup to prepare joints.
I see, still beginners might not be motivated to do warm ups or don't believe on the benefit of it
>how are 3 pullups different from 10 pullups, are you doing it weighted?
yeah with 10lbs
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>>59345298
What’s an acceptable alternative for inverted rows? I can’t do those in my room
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>>59346184
>don't believe on the benefit of it
and complain about injuries down the line.
>>
>>59345085
>>
>>59346205
You can't workout without inverted rows or pull ups in your routine there's floor pulling variations but they're too easy.
Here's some alternatives:
>below sturdy table
>using bedsheet
>buy dip bar
>buy gymnastic rings
>buy pull up bar but as inverted row bar
Dip bars, gymnastic rings, pull up bars are worth the investment.
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>>59346233
Stretching doesn't prevent injury do dynamic stretches instead
Don't believe reddit broscience bro
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>>59346367
But my warmups are dynamic stretches. I don't hold the german hang, I go in and out the position tho it can be used as cooldown when you just hold the stretch at the end range of motion.
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>>59345085
Look at this twink
>>59344940
I can never find a good angle for ring rows, I always feel them in my arms mostly. Do I keep playing around or accept I will be feeling my arms before my back?
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>>59345531
>>
those gymnastics dudes from the last thread with the arms bent the wrong way bother me. wouldn't straight arms be better?
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I'm sad guys. Daniel Vadnal isn't natty he is a liar ;_;
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>Every other park has pull up bar
>None have those thingies you can dip on
why
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>>59347641
Don't know ask the people who makes calisthenic park for no reasons.
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>>59347456
Proof?
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>>59347641
Mine does
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>>59348128
The fuck. Man it's so clean on other countries. If that exist in the Philippines that would go to shit eventually.
>>
Can someone rate my routine?

Day 1:
>3 sets of pull ups (will add more sets when I get better) with 3min rest
>3 sets of push ups (will do more sets and more difficult variations when I get better) with 3min rest
>2 sets of crunches with 3min rest

Day 2:
>6 sets of hand gripper training (per hand) with 3min rest
>some hand extensor training with those rubber things (I don't take this one too seriously, it's just to prevent being onesided)
>2 sets of squats (will do one legged variations when I have more stability, but I'm scared of hurting my knees by trying that too early) with 3min rest
>2 sets of one legged hip thrusts (per leg, will add sets when I get stronger) with 3min rest
>2 sets of single legged calve raises (per leg) with 2min rest

Day 3: rest, maybe some light hiking

Sometimes I add more rest days.
Is this good? I'm underweight btw, so fat loss and endurance aren't what I care about, only muscle gain.
>>
>>59348147
I wouldn't be surprised if I was literally the only person who used it since I only ever saw people walking their dogs sometimes or kids on the skate park next to it, there is an actual gym aboout a 2 minute's walk away.
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>>59346569
which one
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>>59348170
Say what variation, reps you're doing those are necessary. 1-5 reps for compounds 6-8 to isolations.
Those hand grippers sets are overkill.
You need horizontal pull(inverted row) and vertical push(pike push ups)
Workout is really bad specially crunches switch it up with any ab exercise: planking, hanging leg raises, dragon flags, etc.
Leg exercises are solid.
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>>59348297
Oh yeah you can be at 6-12 reps. Forgot this is calisthenics not weightlifting
>>
>>59348170
>>59348297
>>59348301
Thanks for the input.
To be more specific, I do
>8 chin ups, 6 pull ups, 3-4 chin ups. I try to go all the way up and have my arms hanging at 180° for a moment when I'm down.
>10 diamond push ups, 10 normal push ups, 10 normal push ups (I try to touch the ground with my chest each rep)
I try to make each set very close to failure, so the numbers fluctuate a bit from what I've written.
For abs, I'll look into your suggestions. Does 6-12 reps per set count for ab exercises as well? I've never done ab exercises that brought me close to failure with few reps.
Why are the hand gripped exercises overkill, because of the 6 sets? I did fewer at first, but found out that I need 6 sets close to failure to even feel a little sore the next day. But I also do up to like 18 reps on some sets, so maybe I should do less sets and reps with higher resistance.
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>>59348488
You do 30 push ups each set or do 10 each set ? If it's the former just do diamonds it targets the same muscle group as normal but harder and more effective
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>>59348618
No, those are seperate sets. Same with pull/chin ups.
>>
Has anyone actually seen decent gains from weighted cali? I like doing it over traditional BB/DB lifts but it seems like it sucks for hypertrophy.

I've hit 28kg for 5 on weighted pullups full reps and 61kg for 3-4 on dips before.
>>
>>59348685
Why are your push so weak. I can only do 10 pull ups but can do 40 push ups. Stick to diamonds though they're harder. If done go to decline diamond push ups then to assisted 1 arm push ups or archer push ups.
>>
>>59348732
I do them on my fists (otherwise my wrists hurt) and go down until the chest touches the ground so my range of motion is pretty wide. I also do the pull ups first, so maybe that explains why I do so little push ups.
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man my L/straddle sits on floor sucks, but I'm quite good at rings, i need to increase my core compression ,also how to increase handstand endurance? my goal is 2 minutes handstand
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>>59348811
Not really, pull ups work the biceps and back not the triceps and chest.
Your push should be stronger than pull. Really weird though
>>
>>59348811
fix your wrists breh
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>>59348887
Not just push/pull I mean you carry more of your bodyweight on pull ups compared to push ups so they should be a lot more
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>>59348702
If you want hypertrophy you should be in the 8-12 reps range. 5 is mostly strength gain.
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>>59348981
That is a meme bro. Hypertrophy and strength are no different to each other.
>>59348702
Have you tried switching them up ?
Do weighted calisthenic for a month. Go to the gym see how much you bench, squat, deadlift, etc to see if you improve ?
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>>59348926
>>59348887
Hmm okay, maybe I'm remembering my numbers wrong, I don't aim at a certain number but just try to go near failure. But if you look at the numbers, you will also see that each set of pull ups is much weaker than before, but that doesn't happen much with the push ups.
Anyway, I will look at horizontal pulls and vertical pushes as >>59348297 suggested and report back with a new workout plan.
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>>59349071
>I don't aim at a certain number but just try to go near failure
I did the same back then man but they're important
Try checking r/bodyweightfitness, startbodyweight(google it) or this one >>59345298

Knowledge is power don't rush. Try watching fitnessfaq, calisthenicmovement, austin dunham, other calisthenic youtubers
>>
>>59349049
>That is a meme bro. Hypertrophy and strength are no different to each other.
That's one of the few things generally agreed on in health and fitness science. There is some correlation obviously but it's not really a direct correlation, otherwise bodybuilders would also be stronger than powerlifters and that's not the case.
>>
>>59348981
I train both rep ranges man, was just pointing out some of my maxes, if I'm going higher rep for pulls it might looks something like:

Pullups - 4x8-10 @ 14kg
Dips - 4x8x10 @ 36kg

Even when I get done with above I almost always drop another 5-10lbs of the weight and rep out another set for like 10-12. I then hit accessories like for back rows or pulldowns and for triceps skullcrushers etc.

I highly doubt weighted pullups or dips would help increase squat/bench/dl, you need to do those movements in order to improve them.
>>
DYEL
Y
E
L

GENERAL
E
N
E
R
A
L
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>>59349478
They will increase your squat/bench/dl.
Why do you think accessories exist ?
>>
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>>59345085
>TWINK GENERAL
>TWINK
>>
>>59348128
That look nice. but a bit limited.

Country?
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>>59348147
Post your third world training station.
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>>59345298
I bought recently a pair of rings how many times a week should I workout personally I'm taking a grease the elbow approach I workout in the morning, noon, and I the evening, im fucking up ?
And what routine should I use i want to look fit
>>
>trying to justify their dyelness by saying arnold did calisthenics

yeah arnold did calisthenics because he was bored at home and was waiting to hit the gym again and lift weights
>>
Need ways to progress "powerlifting" at home, I have 2 dumbells, total of 30kg, max I can fit on one is 18kg. I got also bar to do pullups and dips near house, so I carry dumbell there to do weighed exercises

I do paused deadlifts at 3 points, low mid high
Bench on bed one handed, pushups 3x5 with weight in backpack
paused/tempo squats

Squats, splits, one hand bench press, pushups, ab workouts, pull/chin ups, standing press, dips, deadlift , front rows, shrug and front raises are what I do otherwise.

Suggestions?
>>
>>59349917

Aus
>>
I have pic related at home, the green, black and purple one. Never did calisthenics but I'm stuck at home because of the virus. I've been doing Upper/Lower split for now, my routine looks like this: ULcardioULcardioULcardio...... For cardio I do burpees mostly.

Upper:
Push ups / inclined pushups
Bent over rows (both hands / single hand)
OHP/front raises
lateral rises / rear delts
curl variation
triceps extension / triceps push downs

Lower:
squats / some squat variation
lunges
hip extension
kickbacks or whatever they are called, the shit women do

I live in a commie block so I don't have much space, can't really install a pull up bar either. What else could I do? Is there something I should do differently?
>>
>>59350107
look up james grage on resistance band workouts
>>
lock your elbows
>>
Remember to do pike push ups not dips for vertical pushing.
Pike push ups are similar to OHP and it works the traps unlike other bodyweight exercises dips on the other hand work the same muscles as a horizontal push ups.
>>
>>59350460
>pike push ups
>not doing handstand push ups(on parallettes for greater ROM)
Ngmi
>>
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>>59350460
>>
>>59349970
>I workout in the morning, noon, and I the evening, im fucking up ?
what the fuck ? Workout like 1-2 hours a day. For how many times a week you should feel it in your body. If you're a beginner 3 times a week.
>what routine should I use i want to look fit
In calisthenics people do progressions. Like if you do 30 push ups. You should do instead diamond push ups and see how many you could do. If it's still too many(more than 15) then change to declined diamond push ups then to a variation you can do less than 15.
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>>59344940
What's the best equivalent to flies?
>>
>>59350522
shit from
>>59350520
based, here's a tutorial
https://youtu.be/tQhrk6WMcKw
>>
>>59350634
routine is a choice between full body, ul, ppl and other variants, not difficult progressions to exercises.
>>
>>59350663
rings chest flies
>>
I'm a beginner and dyel. I started doing the recommended routine a couple of months ago but I am not able to do any kind of pull ups atm. I got significantly better at handstand and pushups but don't see any progress elsewhere, especially in the L-sit.
I am thinking about buying minimal gear. Should I go for push-up-bars or resistance bands? My budget is small.
>>
>>59347456
His video about how he was trash as a beginner is ridiculous. From shredded to more shredded.
>>
>>59350676
Full body works if you want to get fit.
Never tried UL, PPL but they might work too.
I always assumed everyone did full body on calisthenics though
>>
>>59350739
Pull up bar, dip bars, and rings are worth the investment.
>>
>>59350741
full body is good, mainly recommended for beginners.
ul is good for recovery
ppl is great for volume.
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>>59348170
I designed a new routine, mostly based on startbodyweight as >>59349228 suggested. That site seems to be full of good info and gives pretty clear recommendations. Here are my notes:

Calisthenics workout plan:
>start a variation with 4/4/4 repetitions, add 1 rep total per session (meaning for 1 set per session), progress to the next harder variation when you can do 8/8/8 reps
>plateau: if you fail to improve 2 sessions in a row, take an extra rest day and restart progression with less reps
>unilateral exercises: start with weaker side and don't exceed reps with stronger side
>2-3min breaks
Day 1:
>dynamic warm up
>3 sets of pull ups (next step: close grip pull ups)
>3 sets of inverted rows with straight legs (next step: elevated legs)
>3 sets of diamond push ups (next step: decline push ups)
>3 sets of pike push ups (next step: diamond pike push ups)
>3 sets of eccentric dragon flag with bent knees (next step: eccentric dragon flag with straight legs)
>1 "set" of holding a plank 30s to 60s (next step: side plank)
>static stretching concentrated on upper body
Day 2:
>warm up hands and forearms
>4 sets of hand grip training, first one with lower resistance to warm up further
>some hand extensor training with rubber bands
>dynamic warm up concentrated on legs
>3 sets of deep squats (next step: bulgarian split squats)
>3 sets of one legged hip thrusts
>static stretching concentrated on legs
Day 3: rest, maybe walking or light hiking

When my body adapts and I stop feeling so sore the day after, I'll probably combine days 1 and 2 into one to increase sets per week.
>>
>>59350685
How the fuck am I supposed to do that at home?
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>>59350769
I live in an insanely old building where I can't install anything for pull-ups. When the winter is over I will go training in the park again but I don't feel ready for rings, yet.
>>
anyone jump rope and do calisthenics in the same session?
>>
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>>59350824
>buy rings
>attach rings onto something sturdy
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>>59350824
You can do them on a slippery surface.

Get towels or something that will slide for each hand and to them while lowering yourself on the floor.

It's going to be pretty fucking hard and you'll probably bust your face but it can be done.
>>
POORFAG GENERAL
>>
>>59351335
seethe
https://youtu.be/Bv5dWq-7As4
imagine paying for gyms just to trian shoulders when you can do it in random road for free
>>
>>59350900
I don't have anything sturdy at home anon.
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>>59351620
>go outside
>find something sturdy like basketball ring (the back side)
>put rings
only thing stopping you is social anxiety
>>
Thoughts on Insanity 60-day? For free of course
>>
>google handstand in Japanese
>pics of two fags fucking while they're doing handstand

i just want to find that pic form tekken manga
>>
>>59346497
>find a good angle for ring row
try tucked front lever rows
>>
>>59348842
>asking advice on /c/
do you realize you're probably the only person who actually trains on this thread?
>>
>>59345085
>Expert in everything gay.
>>
>>59352108
nah there's that guy who can do maltese and the other guy with full planche and the one with full planche, there's also that yoga guy and one arm muscle up guy
>>
>>59352108
>>59352523
Damn it will take a year before I can compete with these guys
>>
>>59349228
Nowadays, Austin Dunham doesn't even really focus on fitness anymore. He only makes videos about relationships, girls, Tinder, PUA and shit.
>>
>>59353033
Shit like this
https://www.youtube.com/watch?v=suCj733M0tc
>>
>>59350460
surely you should do both
>>
>>59351719
If I could go out to exercise I'd be going to the gym like I used to.
>>
>>59353212
is it illegal to go outside
>>
>>59344940
Put THIS on the next General
https://www.youtube.com/watch?v=MrCC0qnhdF8
>>
>>59353279
No but my closest gym is a bit far from here and temperatures have been hitting 30~50 degrees during both most of the day and most of the year. I used to be able to go during early mornings, but ever since my sleep schedule got fucked I just can't anymore. And no there aren't basketball courts nearby either.
>>
How do I deal with leg cramps during dips? If I cross the legs behind me or even keep then slightly bend one of my camstring cramps somewhere around 8-10 reps into the set
It happened when I was doing them in the warm gym, it happens now when I do them outside at -1C/30F.
That feel when you grab the bar to do chin-ups and pieces of ice fall into your eye is priceless though.
>>
>>59352077
I can't do those. I'll try suspending my feet with another ring, see how that works
>>
>>59345085
True
>>
i have been wondering why i suck at back levers,just relized that my SA is lagging behind after i trained it less for two month to focus in false geip and handstand
tfw you realize that your support hold sucks
>>
Imagine doing calisthenics instead of being too heavy to do five pull-ups or walk up a flight of stairs without being out of breath. Can you even BP 300 lbs or DL 500? What's that? No, no I can't do more than ten push-ups. Huh? Oh no, I don't believe in cardio or HIIT. Balance and flexibility? What's that? I can squat 4pl8 but fall on my ass if I try one pistol squat. No, no I cannot touch my toes or reach my back to scratch it. Overall athleticism? Bro DYEL???
>>
>>59355107
Stop being so defensive over your choice of training. There's different methods for different ends, so one is no better than the other. People like you make me ashamed to be seen with rings in public.
>>
>>59355199
Kek it's just a bit of fun, dude. It's just exhausting to see anons shitting on calisthenics in every thread, when they're almost definitely not very athletic and likely a bit envious that they can't do basic movements.
>>
>>59350520
I can only do like two HSPUs.
>>
>>59355335
>Kek
Stop saying this you complete and utter faggot
>>
>>59355763
Kek
>>
>>59355763
Get fucked, idiot.



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