Rare: If You Want To Start Using Calisthenics To Build Muscle GTFIH!!

[Haveboards]

Bros my front lever is getting awesome (no brag). Im about 15 degrees from being horizontal every rep.(can only do reps not isometrics), but its a huge improvement!!

Practice tuck position reps with isometric holds. When you can hold it then work on single leg levers. As you advance you can go from the too pull up top position and lower to front lever. Eventually front lever to muscle up.

[Haveboards]

I've seen your posts outside of this thread



This. Except the part in bold. Build up the core strength and the flexibility and strength in the shoulder girdle before starting to train for a planche.



Exactly. It's a long road but its worth it. Remember a basic rule: if you are shaking while doing a move or a hold, no matter for how long, your muscles and nervous system are still being over stressed. Don't advance until you're really ready to, it will be worth it



So its not a hold, are you doing front lever pulls or ice cream makers

Hopefully with straight arms now

Really? I went from frog stand to tuck planche in my first week.

Pseudo push ups and holds will help. Lots of plank variations. Dragon flags.
Also take a piece of paper and position toes on it to drag your torso across the floor with arms locked. Exercise balls are good for planche holds and pseudo push ups. Single leg crunches with arms locked and forward lean. In fact simply working on forward lean will help.

I probably jumped in too planche too soon but full planche is a goal.

SO many ways to progress. Have fun with it!

[ShiaSleep]

Practice tuck position reps with isometric holds. When you can hold it then work on single leg levers. As you advance you can go from the too pull up top position and lower to front lever. Eventually front lever to muscle up.

Thanks man will try. How often do you train per week?

And what lever are you at regarding planche now?

[Chris Partlow]

Really? I went from frog stand to tuck planche in my first week.

Pseudo push ups and holds will help. Lots of plank variations. Dragon flags.
Also take a piece of paper and position toes on it to drag your torso across the floor with arms locked. Exercise balls are good for planche holds and pseudo push ups. Single leg crunches with arms locked and forward lean. In fact simply working on forward lean will help.

I probably jumped in too planche too soon but full planche is a goal.

SO many ways to progress. Have fun with it!

Well I can only speak from my experience, but I rushed it (and a back lever for that matter) and injured my left shoulder. I took a step back and worked up through the mobility and progressions the right way, and now have a pretty good planche hold.

Guys at my gym do the same. To be fair, the difference between a tuck and full planche is much larger than a frog to tuck, which I'm sure you know if you're training it

Pseudo planche pushups are a good beginning step, but some people need to prehab their wrists a little bit beforehand. IMO even those should be mastered before a strong planche lean. In addition to a piece of paper, a frisbee or those sliders you put on the bottom of furniture work well too.

Dragon flags are awesome! But not a lot of people can do them at first if they haven't been training for them

[E_P_C]

i need to start working on the other stuff. guess i need to start building my core strength first :/

[BeastlyBro]

What's a good ab/core workout? No planks or anything like that because I'm trying to recover from tennis elbow. Also, does anyone know why my neck is getting strained doing floor ab excercises?

[fafaedras]

What's a good ab/core workout? No planks or anything like that because I'm trying to recover from tennis elbow. Also, does anyone know why my neck is getting strained doing floor ab excercises?

because you unconsciously tense it while doing those exercises. Try doing neck stretches beforehand.

[kfcbrah]

Exactly. It's a long road but its worth it. Remember a basic rule: if you are shaking while doing a move or a hold, no matter for how long, your muscles and nervous system are still being over stressed. Don't advance until you're really ready to, it will be worth it

I'm shaking after 10 sec working on my L-sit progression. Does this mean I should keep on doing this progression or do you mean I should first get my plank exercises fully under control before heading to L-sits.

And mobility you acquire through static stretching. Correct me if I'm wrong, guise

[mcboo2]

<3 this thread. Thanks a bunch bros

[SUFCLuke]

I'm new to calisthenics what workout routine should I do if I want to gain muscle?

[cdegn]

What are the short term goals that everyone is working towards at the moment?

Post them up; more advanced brahs can offer advice and we can check up on your progress as you continue training.

I'm going for a single set of 25 pullups in 2 weeks time; dat dere horrible endurance.

Something to inspire - Kalosthenos (42 yr old vegan OG) getting his birthday set in:

[ArabAesthetic]

I created a basic beginners routine for new incomers.
It's a Push/Pull/Legs routine. You might wanna consider doing a fullbody 3x week to start learning the basics first.

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure
- L-sit: 3xfailure

The scheme is L/P/P/OFF and repeat.

- Day [1]: Legs
- Day [2]: Push
- Day [3]: Pull
- Day [4]: OFF
- Day [5]: Legs
- Day [6]: Push
- Day [7]: Pull

- Every 4th week you're going to take a deload week. Performing only 50% of your effort.
- Play around with reps and sets according to your strength level.
- Progress to harder variations for given exercises once you become more advanced.
- Make sure your nutrition is on point:
Figure out how many calories you maintain at.
For gaining mass = Eat at a surplus (2-300 cals +).
For losing bodyfat = Eat at a deficit (2-400 cals -).
Get enough protein (0.82g/lb of bw) and fats (0.45g/lb of bw) and rest of your calories from whatever you desire.
Get enough fiber (30g+ per day) and micronutrients (4 servings of fruits and veggies).

[cdegn]

I created a basic beginners routine for new incomers.
It's a Push/Pull/Legs routine. You might wanna consider doing a fullbody 3x week to start learning the basics first.

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure
- L-sit: 3xfailure

The scheme is L/P/P/OFF and repeat.

- Day [1]: Legs
- Day [2]: Push
- Day [3]: Pull
- Day [4]: OFF
- Day [5]: Legs
- Day [6]: Push
- Day [7]: Pull

- Every 4th week you're going to take a deload week. Performing only 50% of your effort.
- Play around with reps and sets according to your strength level.
- Progress to harder variations for given exercises once you become more advanced.
- Make sure your nutrition is on point:
Figure out how many calories you maintain at.
For gaining mass = Eat at a surplus (2-300 cals +).
For losing bodyfat = Eat at a deficit (2-400 cals -).
Get enough protein (0.82g/lb of bw) and fats (0.45g/lb of bw) and rest of your calories from whatever you desire.
Get enough fiber (30g+ per day) and micronutrients (4 servings of fruits and veggies).

9.9998/10 post, only thing I would add is back bridges on Push day because they're super important for posterior chain strength which is often lacking in calisthenics trainees. GJDM.

[629]

A few weeks ago I could only do maybe 20-25 push ups, yesterday banged out 42. Feelsgoodman seeing progress.

[Betep]

[ShiaSleep]

^^ Form is immaculate

[papi93]

Those look fine. Also Xtreme rings are good

Personally I would rather buy mine, there's no guarantee of anything when you make them at home

Xtreme rings are a bit hard to find. Couldn't find any on Gymnastics Bodies or Ebay for pricing.

[enfieldvball]

Bros my front lever is getting awesome (no brag). Im about 15 degrees from being horizontal every rep.(can only do reps not isometrics), but its a huge improvement!!

How long can you hold a tuck lever? I went from hanging leg raises to just Tuck Levers recently, I can only hold for a few seconds until my hips start dropping but then again I do them after my pullups / chins so my lats are pretty destroyed (should probably try doing these holds on a day where I don't do pull ups)

Also for L-seat progression, do you keep hips forward and as high as possible with bent legs? Should chest stick out as well?

[Chris Partlow]

I'm shaking after 10 sec working on my L-sit progression. Does this mean I should keep on doing this progression or do you mean I should first get my plank exercises fully under control before heading to L-sits.

And mobility you acquire through static stretching. Correct me if I'm wrong, guise

Keep working the plank and L-sit tucks, where your quads are held straight out but your legs bend at the knees. After that L-sits at 45 degrees, then 90 degrees, and finally just above 90 degrees

Xtreme rings are a bit hard to find. Couldn't find any on Gymnastics Bodies or Ebay for pricing.

They're just out of stock at the moment, should be back soon

How long can you hold a tuck lever? I went from hanging leg raises to just Tuck Levers recently, I can only hold for a few seconds until my hips start dropping but then again I do them after my pullups / chins so my lats are pretty destroyed (should probably try doing these holds on a day where I don't do pull ups)

Also for L-seat progression, do you keep hips forward and as high as possible with bent legs? Should chest stick out as well?

Yes, but your legs should be straight not bent. In a correct L-sit the chest and hips will be pushed forward in front of your hands. Don't let your chest cave in

[GatorBrah]

I created a basic beginners routine for new incomers.
It's a Push/Pull/Legs routine. You might wanna consider doing a fullbody 3x week to start learning the basics first.

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure
- L-sit: 3xfailure

The scheme is L/P/P/OFF and repeat.

- Day [1]: Legs
- Day [2]: Push
- Day [3]: Pull
- Day [4]: OFF
- Day [5]: Legs
- Day [6]: Push
- Day [7]: Pull

- Every 4th week you're going to take a deload week. Performing only 50% of your effort.
- Play around with reps and sets according to your strength level.
- Progress to harder variations for given exercises once you become more advanced.
- Make sure your nutrition is on point:
Figure out how many calories you maintain at.
For gaining mass = Eat at a surplus (2-300 cals +).
For losing bodyfat = Eat at a deficit (2-400 cals -).
Get enough protein (0.82g/lb of bw) and fats (0.45g/lb of bw) and rest of your calories from whatever you desire.
Get enough fiber (30g+ per day) and micronutrients (4 servings of fruits and veggies).

Thanks man.

[papi93]

Been performing the exercises in the beginner section of this guide on Parallette Bar Training: http://gallery.mailchimp.com/821e569...de_coupons.pdf

Any tips on getting into Straddle Press to Handstand Against Wall? My brother and I are stumped on this one. We both failed at it this past weekend.

[d2391]

Whats my bf % bros?

Flexed


Relaxed

[GatorBrah]

Whats my bf % bros?

14-18
leaning more towards the 14 side

[kfcbrah]

I created a basic beginners routine for new incomers.
It's a Push/Pull/Legs routine. You might wanna consider doing a fullbody 3x week to start learning the basics first.

Push Day:
- Pushups: 5x15
- Chest Dips: 4x12
- Triceps Extensions: 3x20
- Bench Dips: 3x15
- HSPU: 5x5
- Hindu Pushups: 3x12

Pull Day:
- Pull-ups: 5x8
- Inverted Rows: 3x12
- Back bridges: 4x10
- One-arm Assisted Chin-ups: 4x5
- One-arm Inverted Rows: 3x8
- Chins Isometric Holds: 3xFailure

Legs Day:
- Suqats: 5x20
- Jumping Squats: 4x15
- Lunges: 3x30
- Sprints: 4x20sec
- Box Jumps: 3x10
- Hanging Leg Raises: 3xfailure
- L-sit: 3xfailure

The scheme is L/P/P/OFF and repeat.

- Day [1]: Legs
- Day [2]: Push
- Day [3]: Pull
- Day [4]: OFF
- Day [5]: Legs
- Day [6]: Push
- Day [7]: Pull

- Every 4th week you're going to take a deload week. Performing only 50% of your effort.
- Play around with reps and sets according to your strength level.
- Progress to harder variations for given exercises once you become more advanced.
- Make sure your nutrition is on point:
Figure out how many calories you maintain at.
For gaining mass = Eat at a surplus (2-300 cals +).
For losing bodyfat = Eat at a deficit (2-400 cals -).
Get enough protein (0.82g/lb of bw) and fats (0.45g/lb of bw) and rest of your calories from whatever you desire.
Get enough fiber (30g+ per day) and micronutrients (4 servings of fruits and veggies).

Thank you, sir! Can't give my poverties yet. Should spread before giving again.

Keep working the plank and L-sit tucks, where your quads are held straight out but your legs bend at the knees. After that L-sits at 45 degrees, then 90 degrees, and finally just above 90 degrees

Alright thanks Chris!

I guess I'm good to go with all these advices. Thank you calibrahs!

[ArabAesthetic]

9.9998/10 post, only thing I would add is back bridges on Push day because they're super important for posterior chain strength which is often lacking in calisthenics trainees. GJDM.

Added. Credits to you.

Thanks man.

You're welcome brah.

Been performing the exercises in the beginner section of this guide on Parallette Bar Training: http://gallery.mailchimp.com/821e569...de_coupons.pdf

Any tips on getting into Straddle Press to Handstand Against Wall? My brother and I are stumped on this one. We both failed at it this past weekend.

This tutorial might help:

[ArabAesthetic]

Thank you, sir! Can't give my poverties yet. Should spread before giving again.

You're welcome brah. Have mine poverty reps.

Whats my bf % bros?

~16%BF

[kfcbrah]

Whats my bf % bros?

I guess between 14 and 16.

EDIT:


You guys probably already know this dude, and sure it's gonna be a repost. But damn he's sickening.

[papi93]

Added. Credits to you.

You're welcome brah.

This tutorial might help:

I will give the elevated surface aid a go and see if that helps. Thanks.

Just bought CF rings off of Ebay. Can't wait for them to come in between Saturday and Monday.

[ShiaSleep]

I will give the elevated surface aid a go and see if that helps. Thanks.

Just bought CF rings off of Ebay. Can't wait for them to come in between Saturday and Monday.

Fuark I want some rings too. Where you gonna hang em?

[papi93]

Fuark I want some rings too. Where you gonna hang em?

Parks and trees primarily. Living in Wisconsin, the weather sucks the majority of the year so I want to get outside right now as much as possible. Once the weather turns to **** again, I could hang them on a high support beam in the garage.