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Damn your before is my goal body
Look to your left. Look to your right. That is all your shit.
Gather it up.
Get your shit together.
Get your poop in a group.
From a recent askreddit thread.
Hell, that motivated me.
You take some shit and some fuck then some shit then some fuck.
You got a fuck-shit stack, a fuck-shit stack.
I make references to weaponry.
Ancient or new?
I wear bulletproof vests for no apparent reason.
I like this one
My room is a mess so this could have multiple meanings
Same feeling, thought he'd gotten the links swapped until I saw the after shots.
I came to comment "how can i become your starting picture"
tomorrow is the day
I have seen the Shia
It shouldn't be.
Don't sell yourself short. You can do better!
GYMs HATE HIM!
"Ski bum got ripped on the pizza and beer diet with this one weird trick!"
Rihanna is fucked now.
somebody explain this, i don't get it.
Look at the OP's username.
Da booty
You know, as a straight guy I've always questioned "What is a nice ass on a dude?" My girl always tells me I need a nicer ass. I thought I had a nice ass, I can squat a lot and got some okay definition.
I now have an appreciation for better man-ass. I will work harder, thank you.
Appreciate it man!
Awesome physique! You look amazing compared to the before picture.
But, and this is my opinion, I think your chest and especially your legs need work. Because to me, your proportions are a bit out of balance.
Anyway, good job, keep it up!
What can you even do with bodyweight for your legs?
Squat other people! It's still bodyweight! ¯\(ツ)/¯
Can confirm I squat my gf all the time.
Can confirm, I also squat his gf.
Can confirm, his girlfriend squats on me.
Pistol squats get to be about as far as you can go. Maybe with some books in a ruck sack on your back.
In /r/bodyweightfitness' rec. routine they advise going to a gym to work legs.
I think the advanced shrimp squat is much harder.
https://www.youtube.com/watch?v=5EJtZsA43vI
And from there you can do them off a block.
/Squats are still king for legs.
I have been stuck at Bulgarian split squats for months. I just cannot seem to progress to pistols or shrimps.
If weighted squats are off the table you may want to add in paused jump squats.
With pauses in the air.
You know it.
Like toad from super Mario bros 2.
: ) thank you
You should try doing assisted pistols or box pistols.
I've never done bodyweight fitness and I can knock these out no problem. I squat about 360lb at a bodyweight of 153 though. I cant do jackshit for anything else in the BWF routine though!
I got up to 340 at 172, and couldn't do them (have given Up on heavy squats, too many back issues). I think with better ankle flexibility I could do it. Mobility makes it a lot easier.
But with your weight/squat You can probably muscle through them (and you may have great ankle flexibility).
Oh it was a challenge keeping my balance but yeah...I basically muscled through it in the most uncoordinated fashion possible. Kind of like when I do muscle ups
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I can do 8 solid pistols when fresh, I can't do that.
Body mechanics seem much harder.
Right now I do elevated intermediate shrimp.
That seems to hit the knee area pretty hard
I just tried a bit of one legged squat variations and thought my balance was the biggest problem there and not my quite low strength.
Our legs are just designed to hold and move our bodyweight, I guess.
balance or mobility?
Usually your own balance capabilities are pretty good, it's often the lack of mobility (especially ankle, hip, glutes, shoulders) that keep us from achieving the movement goal, as we forcefully have to work around the limitations.
Both. Ankle mobility here was a bit of a problem, but maybe my form was more of a problem.
Barbell squats and deadlifts are a recommended part of the beginner bodyweight fitness routine.
Single leg squats, for one. Hard as hell.
pistol squats are hard if you lack the mobility to do them, but like most novice body weight movements they can often be mastered relatively pretty quick because all your doing is supporting your own weight.
then do 100 on each leg, no rest.
Edit: Aight. Surely 5x5 bodyweight far outperforms 100 reps. I can't wait to get my cardio done with 100 bodyweight squats, imma get ripped boys.
This would be endurance not strength
I'm into fitness, not bodyweight fitness. So I would suggest hitting the gym.
But if he doesn't want that, I'd suggest squats with a bodyweight lifting buddy. Literally. Get a lifting buddy on your shoulders and do squats, lunges, calf raises. It's still bodyweight fitness, except it's not your own bodyweight. Source: I did squats and lunges with my gf on my shoulders on vacation.
Pesonally I´m hitting the gym and just cant imagine a way to effectively train your legs (edit) with your bodyweight.
Squats. Leg curls, leg extensions. Squats.
Did you said Squats and Deadlifts? I think you said Squats and Deadlifts.
Forget to add that I meant effective bodyweight leg training.
Definitely deadlifts too. And oats.
Bodyweight legs is hard, but I'm a barbell 5x5 kinda guy so it's not my area... Pistols? You could do goblet squats with whatever you use to weight pull ups. Weighted lunges. Stairs with a pack would be pretty brutal.
Me too. Just asking out of curiosity.
Yeah it piques mine, too. I don't know that anything can compare to pounds on a bar through full range of motion for training legs.
Leg press a ute
I think the recommended program they have calls for squats and deadlifts with weight to make up for this.
Squats and other leg exercises have similar variants for body weight workouts. Usually going on a progression to using one leg. Try a shrimp squat. I can squat about twice my bodyweight and doing corect shrimp squats are still tough.
Dammit just tried shrimp squats and my knees and toes hurt now. Although I think my flexibility and form were bigger leverages than my strength.
Yea bodyweight work is always gonna require more flexibility and mobility than barbell work and thatll be the limiting factor for most people working on /r/fitness's generally recommended routines for a while, but the right movements, even at bodyweight do take a solid amount of strength.
Your knees feel it now, but your lower back will feel it tomorrow.
Body Squats/Running. May not be huge, but they will be tight as fuck.
"Tight as fuck" would be a function of bodyfat and diet not muscle hypertrophy.
I think the same! It's always good to hear what people think and I've thought my chest has been lacking for a while now. Legs will get work here soon - I'm actually going to live somewhere for a while. I train to suit my goals, not an aesthetic or for anyone else. I say that because had I trained legs over the winter my snowboarding would've been absolute shit. However I do want bigger quads so it's coming.
What are your goals? You can't be functionally strong with weak legs
what the fuck does functionally strong even mean?
You know, stuff like being able to land a massive 50ft booter and actually have some wheels to support me. Being able to shred powder for 7hrs, being able to hike to some slackcountry, spin a backside 720, learn to frontboard, handstand press, one arm handstand, floor straddle L, floor straddle press, front lever, front lever rows, back lever for ~20s, ring handstand, freestanding handstand pushups, get super good at yoga.
Most of that is negatively affected by gaining mass in legs btw. Also why do you assume I have weak legs? Can you pistol squat? Did you see my butt?
As in like any real life instance of having to use strength. Manual labor, sports, etc. Versus doing pullup variations or whatever most instances of actually having to use strength depend highly on lower body strength. Your legs are what transfers all your force from the ground. Sort of like how hockey players can wail on each other forever without doing much damage, because their legs aren't anchored to the ground they have no force. I assumed since you didn't train your legs they were untrained and thus weak. I did see your butt.
The ability to preform manual labor tasks has not been inhibited by my leg strength. I run occasionally, which tends to be fantastic for legs, along with doing challenging yoga practice, being able to do pistol squats and you know, snowboarding somewhere between 40 and 102 days a season. Weak is a relative term. I'm definitely still weak to gymnasts and bodybuilders but I'm quite strong relative to the general population. Thanks for checking out my butt.
I don't find my legs to be a weak point. Again, they serve me well (I'm pretty good at snowboarding and can shred powder all day). They could be stronger, but they're also not a focus of my goals. If i had squatted this past winter there's no way I would've been able to ride 3 days a week at the level I rode at. I finally stepped up and hit the big boy jumps at Mammoth and no way I could have done that with my legs being taxed or some honest leg strength to get me airborne and landed safely.
Wait, hold on, I've read most of this thread, and I'm confused... so you do or you don't snowboard?
I snowboard. A lot. Well, I used to snowboard a lot, now I work a lot. First season in Mammoth I bagged 102 days and it was an absolutely terrible season. The following seasons have also been terrible and I've put in 60, 50, and 40 days on the hill respectively.
Where do you work at? just curious
In the past 12 months: Alterra pest control as a door to door salesman, hard rock hotel as a restaurant server, restaurant server in mammoth and most recently I was working on luxury yachts in Florida.
Ok. Well having done pistol squats and running I didn't find them to be terribly effective at strengthening my lower body, compared to when I used weights I found the difference to be dramatic. Not trying to shit on you or anything I just didn't think you had done anything for your legs.
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Okay, but running isn't going strengthen your joints or increase your bone density. Both of these will allow you to run more safely for longer. Why insist on a false dichotomy when you could just as easily look at the different facets of fitness as buttressing each other?
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It's like you fill in your own gaps in the argument so you can get offended, clearly I never said "don't run it isn't a good exercise' before. Where I'm from we call that 'uppity'
Nonsense. Running absolutely increases bone density. Where did you read otherwise? Because it wasn't an anatomy & physiology textbook.
I phrased that poorly. It's not going to increase bone density as effectively as resistance training. Ideally a runner could use some form of resistance training to bolster their body against any potential injury.
I'm also full of vicodin, so I'm only willing to take responsibility for about 40% of what I'm saying.
Haha, no problem. I agree that once you cross a certain threshold on weight training, that will produce better bone density than running. You'd have to be fairly experienced though and be putting up respectable numbers first.
But yeah bones are constantly remodeling and rebuilding. Anything that puts stress on bones will induce appositional growth.
Lifting will always have a dramatically different effect than running. That being said, running is probably the most functional thing you can do, albeit unpopular in /r/fitness.
From personal experience I REALLY disagree with this, having done both. Running has minimal carryover to everday life, so long as you have basic cardio health from one way or other. Lifting on the other hand has significant carryover to many aspects of life, it simply makes anything with a physical component SIGNIFICANTLY easier. Repetitive manual labor you might think 'running' but running doesn't do much, but doing a submaximal thing many times, being stronger helps a lot. If you have to lift a 10 lb thing many times, and your max bench is 100, you are using 10% of your strength every time. If you get your bench up to 200 though you will only be using 5% of your strength. That's sort of what lifting does for everything, moving stuff around, carrying things, riding your bike, whatever. It makes it take much less effort to do that thing, and gives you a greater degree of control over it. So lifting contributes to endurance activities significantly, both heavy and light. I haven't yet come across a physical activity that lifting hasn't made much easier, whereas I have found running only to really help with running, or other similar cardio exercise type activities.
The joke in the gym is always, lifting legs seems functional, but then, I move my body every day, and have to squat snatch my sofa rarely.
Right but lifting makes moving your body and interacting with the environment a whole lot easier. Who would be a more effective at almost any physical activity, a 9 year old girl or a casual lifter? The lifter can exert their will on the environment much easier, because most things you encounter will be more strength based. A weak person really can't do very much, even if they are a jogger, whereas there is little a strong person cannot do.
Also I get the feeling you don't play a lot of hockey.
Definitely not. It was just a point though, all power comes through your legs.
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You might want to give it another chance, you wouldn't want to be one of those lifters who bitches like hell durning a 5 mile run.
Why would I give a shit about running 5 miles? When is running ever applicable to real life besides, well, running? I think you and others are basing this all on some made up archetype of the guy who can squat 4 plates but can't walk up a flight of stairs without collapsing. Anyone who's ever lifted knows how ridiculous this is. Whereas the archetype of the skinnyfat jogger who has a good 5 mile time but struggles to move a mattress around is very real. Far more real life tasks are benefitted by having a good amount of strength and a decent level of healthy cardio than vice versa. Strength simply has more real life applicability.
Getting in cardiovascular shape is easy. It takes a few weeks to go from untrained to fairly in shape. Because it is mostly a quick physiological adaptation that does not affect long term changes to the body's makeup. Getting strong takes years because it is a significant physiological adaptation. Along the way you accumulate the ability to perform all kinds of physical tasks. I can easily say, play a game of pickup basketball or soccer any time even though I never 'run' and I can run just fine and keep up with the game for hours, that's plenty of cardio fitness for me and as much as I could ever imagine being applicable to the real world. It's not one of those things where the more you run, the more energy you have and easier every day tasks are. Once you have a basic level of cardio fitness there isn't really anything in day to day life that demands more.
Also you might want to stop giving out advice on things you don't have much experience at. This is the reason this sub lost most of its quality.
Well I wasn't giving advice about hockey, you just didn't see that because you couldn't wait to come in here and ejaculate your knowledge forth or be bothered to take the time to actually try to understand what I was saying. I was just using it to illustrate that when you can't plant your feet firmly to the ground, you cannot generate nearly as much upper body force, because your legs connecting to the ground are what transfers and anchors most upper body force production. Forget the analogy if it bothers you that much. Think about astronauts instead, how hard can they punch when they are floating around in zero gravity? You could take punches from an astronaut all day because it's just flailing with their upper body.
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I have run, that's what I said about 3 times, I guess I was asking too much of you. I was simply illustrating that 'running' provides little in the way of functionality in day to day life, because it really doesn't impact any day to day activities if you are already in halfway decent shape, whereas lifting provides significant functionality. Especially the way you are arguing it now as in 'serious running.' The most running can do for you is if you are in very bad shape, and getting into decent shape. That's all it can impact you in terms of everyday 'functionality,' and going above that to the level you are speaking of has nil benefits. Whereas lifting has many more every day benefits.
If you have to lift a 10 lb thing many times, and your max bench is 100, you are using 10% of your strength every time. If you get your bench up to 200 though you will only be using 5% of your strength. That's sort of what lifting does for everything, moving stuff around, carrying things, riding your bike, whatever.
r/fitness; how I've missed you so.
The more weight u can lift, the easier it is lift small amounts many times.
That's why the best powerlifters are also the best at activities requiring high volumes and lower resistance.
It should be no surprise that Mariusz Pudzianowski is the greatest cross country skier in Polish history.
Before Michael Phelps came along, Ronnie Coleman was considered the greatest american swimmer of all time. Ronnie still olympic holds records in the 200m and 400m backstroke.
You are one smart cookie who's good at clearheadedly thinking issues through and not making retarded deductions, I'll give you that
OP doesn't know how to take constructive criticism.
I realize I may have come across somewhat abrasive, but yeah I think he knows his legs are lacking and is not happy to hear it. I just don't think there is a really great way to train legs using bodyweight fitness honestly
Chest squats to get your chest legs bigger
The awesome part here (for those looking for inspiration) is NOT the routine as such, but the consistency. I believe this is the utmost key, to put your head down, and just get on with this, consistently , day in and out, pushing the body. I think if you were a bit off on the form, a bit off on the technique etc but still did consistently some training you would see great improvements too. Thanks for the example OP.
I've been preaching it for a while now and can't believe I forgot to put it in the post. The ONLY thing that matters is good programming and consistency!
And oiling up for the money pic like a total doucher!
I was gonna get mad, but then I realized that deep down.. i'm just jelly.
^^^^:(
yeah, been going for 4 years twice a week plus a jog. just going. not best body or whatever but not aiming to be a sparta warrior either. people often get super anal anout form and all that, but the key to me is just constantly training just enough not to get sick of it. its easier not to stop than to start over as my trainer told me when i was starting out. i ended up with a surgery on my right hand recently and it meant two months no training... man it made me feel like shit!
Yup I think that's the key to improving anything not just the body. Get it done consistently. Lots of small steps add up to big changes.
In terms of weightlifting, as has been said, you can do so much more in a year in terms of mass and strength. But I really, really like this post. You look healthy and in tune with your body. You can live a normal life, without needing to track anything. Having a low body fat percentage and looking great is a totally fine goal to work towards. Well done, man.
Actually even with weightlifting on a good program in order to keep his BF the same or even lessen it in a year he probably would make about the same upperbody and core progress lifting as he did on this BWF. For his next year probably not though.
Pat yourself on the back some more
Wait don't
Damn dude this is impressive. Have you done any weightlifting in the past? if so, do you notice any differences in your body/strength between weightlifting and bodyweight exercises?
I'm also a vegetarian. Any ideas on good, healthy snacks and meals?
I'm not a picky eater, but beans, lentils and chickpeas are very cheap, easy to make, and can go in a lot of simple dishes. Also, adding Chia, Flax, and Hemp seeds is a good source of protein. This stuff can be easily added to a bit of (brown) rice with some peas (and other veggies that you like) added in. You can also make smoothies by blending a lot of fruits and veggies together and adding the seeds--lots of protein. Packing nuts in a bag along with dried fruit (e.g. raisins) is nice and easy to take on-the-go, too.
Chia
Bro, in America we don't eat our pets!
?
http://en.wikipedia.org/wiki/Chia_Pet
http://imgur.com/Jq5HSnG
CH-CH-CHIA
I moved iron when I was in highschool. I had no idea what I was doing.
I've been all bodyweight for a while now, like 2+ years. Originally with no plan and just doing pushups and pullups with no progressive overload, then I ran the 100pushups program for a while and then i realized that wasn't making me strong, just good at pushups. Found this program and went for it. I'm, uhh, really strong.
I'm terrible at cooking/eating/snacking right now. I like the clif builder bars, theyre like 200 calories and 20g of protein. I've also been drinking the "Bolthouse farms chocolate protein plus" for breakfast, the big one. They're like 4 or 5 bucks, 840 calories and 64g of protein. Drinking calories is way easier than eating them.
In regards to drinking your calories, I'm right there with you bro.
I like the clif builder bars, theyre like 200 calories and 20g of protein.
Not to mention they are basically protein candy. I love those things.
do you even met-rx super cookie crunch?
Also yes! But those are so much more expensive. :( I buy them when they're on sale.
Builder bars are ~$1.50 here (I think) and Met-RX bars are $2 and often on sale at Kroger for $1.66. Maybe it's different where you are!
I remember a year ago or so I really needed calories to bulk, ended up taking olive oil shots in order to hit 4.5k cals/day. initially it was OK, but after weeks of that shit I swear the sight of evoo makes me sick
You drink a whole bolthouse protein shake in a day? Damn, I've been rationing that shit.
I'm, uhh, really strong.
It took you a whole year to accomplish what would've taken 4-6 months if you'd just went to a gym and gotten on a real program. Just being real with you, 6' 170 is tiny as fuck.
I've been going to the gym for a whole year I cannot do any of those maneuvers.
Whaaa?? I've been on both sides (powerlifting and bodyweight) and you're out of your mind. I was at advanced Wilks coefficients but couldn't even touch back levers, etc. Let's see your front lever form check video bro.
Am I really a goon if I don't take creatine?
for some people it does nothing, generally those that eat a good amount of meat.
Makes me lose my hair, so I stopped.
I will not risk this. Thank you.
As a heads up, apparently it only has that what if you are generically predisposed to hair loss. I'm likely to go bald as I age, this just accelerated it more than its agreeable to me.
At 26, I still have a good head of hair- with only normal recession. My dad was bald at my age, and my mom's mom's side is cueball. My grandad and great grandad on my mom's side though, died with some killer heads of hair. RIP y'all. Thanks for the genetics.
Hardly. I just can't be bothered to speak without enthusiasm
Great write-up dude! Loved the read. Grats on the gains!
Hey, that May 6th, 2013 picture. Was that taken 2 miles up a mountain in Costa Rica? I went there in 02/2014 and my picture looks just like yours: https://dark4190.files.wordpress.com/2014/03/dsc01031.jpg
HA! That's freaking awesome! You swam in that lake on top of the mountain I imagine? That was FREAKING AWESOME!
Absolutely, although it was freezing! https://dark4190.files.wordpress.com/2014/03/dsc01055.jpg
https://www.youtube.com/watch?v=5VM5QM0B1L8
Ah! We were there during the summer and it was so refreshing after the long freaking hike. Thanks so much for sharing, it totally brought a smile to my face!
This thread needs a little "Shia LaBeouf" Live: https://www.youtube.com/watch?v=o0u4M6vppCI
Running for your life
(From Shia Labeouf.)
He's brandishing a knife.
(It's Shia Labeouf.)
Lurking in the shadows
Hollywood superstar Shia Labeouf.
Living in the woods,
(Shia Labeouf.)
Killing for sport,
(Shia Labeouf.)
Eating all the bodies
Actual, cannibal Shia Labeouf.
I'm actually happy to see this again. Thank you.
Just do it! Star Wars style
Props for the hard work.. But I think all egos need checking especially when all this praise comes.
Remember being physically sound is a lifelong challenge (1 year isn't as long as it felt) and sustaining while steadily increasing your strength and coordination is just as challenging, if not more of a challenge.
And... "Strong as shit" is a lot different than what you are. You have great core strength and body control which is awesome, but brute strength is much different.
It was originally posted to /r/bwf. And defining strong is different for everyone. It's obvious that /r/fitness is heavily barbell training biased, but other places aren't. Try finding out how many 4 plate squatters or 2 plate benchers can do Handstand pushups or Levers.
Exactly this. The barbell crew will destroy any BWF leg work by default (I basically did) But anything core and most upper body stuff that isn't back related will seriously challenge any gym rat.
You guys have no idea what your talking "core strength" is required in all body weight movements but it is not a prime mover.
but the prime movers are moving very little weight. the prime movers on power lifters, or even someone doing stronglifts or ss for a year are going to be way stronger then this. its the core strength and body control that will stop them from doing these movements.
but the prime movers are moving very little weight.
Please learn to apply some basic leverage physics. A front lever is not just "moving bodyweight", the leverage makes the effective weight a lot higher.
No actually it's the tendon strength developed over those 2 years conditioning the elbows and rotator cuffs to actually handle the massive leverage on them. You seem to think that in a couple of months someone who powerlifts could "learn" these movements this so far from the truth. There are plenty of powerlifters and bodybuilders on that have learned this the hard way, torn biceps, chronic elbow tendonitis, torn rotator cuffs, torn lats, pecs the list goes on. Weight lifting is putting the joints in the highest leverage position, body weight is low leverage position. If you understand leverage then you should understand how much force the prime movers need to apply to do those movements. Just because I can barbell row 250 doesn't mean my back is strong enough to hold a front lever.
Look at an iron cross if you wanted to try it with weights hang upside down and hold a dumbell in each hand that's half your bodyweight with your arms at 90degrees now tell me that is just body control.
Agree with you. It's funny if he thinks anyone that does SL for a year has enough upperbody and tendon strength to handle these movement and just lacks "core strength and body control".
Grateful for this.
You seem to think that in a couple of months someone who powerlifts could "learn" these movements this so far from the truth.
i never said anything remotely close to this.
dont even try and argue top bodyweight athletes are any where close to the strength, both muscle and tendon, as top powerlifters, strong men, or olympic lifters. thats just fucking moronic.
A top body weight athlete that weighs 130lbs isn't ultimately as strong as a Marius pudzianowski. But for example Yan Mingwong has been training bench press as a supplementary exercise and is putting up 130kg at a bodyweight of 50kg. It's not uncommon for gymnasts to be able to do double bodyweight bench and deadlift their first time lifting weights, or do weighted pullups with 50% of their bodyweight. The Russians and Chinese are already implementing some gymnastics training into their oly lifting as are mma fighters nfl players and armwrestlers, there's even bodybuilders doing planches during shows now. And on the flip side gymnasts are also supplementing with weightlifting. Most of the old time strongmen started out wrestling and doing gymnastics. If your goals aren't singular to "the big three" you can get strong fast and mobile by combining the different elements of strength training. Bodyweight exercises are even better for big guys because the leverage is so much higher. Ya we probably won't attain the badass moves of the small guys but the benefits in durability of the ligaments and tendons is major.
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You'll want to consider the lever systems involved in bodyweight training. A front lever has a lever from the center of mass to the shoulder. That's much longer lever than exists in a barbell row. Hence barbell rowing 1xBW is still nothing compared to doing a front lever row.
I'd say OP is decently strong now. He's enthusiastic so he's using hyperbole.
So in a year, you bought a hat?
Dem striations
Damnit! One day I decide to get motivated to go to the gym and am alll like "I'll do stronglifts!"
Next day you post this and all I want is to be able to pull off that super smooth handstand press in a couple years...
What did you do for leg training?
I did pistol squat progression for the first 6 or 7 months. Then i tried to run, do yoga and snowboard 3x a week and discovered my legs were useless for everything. I cut out the pistols squats and running and just did yoga and snowboarding over the winter. Occasionally I work pistol squats back in and I'm wanting to start running again (though I keep moving and traveling and it always makes things difficult). I'll likely begin squatting iron in a month or two.
Do you mean they didn't help you or that while you did them, you were too sore?
Too sore. Cant preform when your body registers pain.
FTI it's hundredpushups.com not 100pushups
PS Great work.
Never seen this before, seems quick and simple. I haven't worked out in a couple years since my daughter was born but will give this a shot. I can do around 40 pushup currently
Do. Go get strong so your daughter will grow up wanting to be fit like daddy.
Motivational.
Scapular shrugs look like a great posture exercise. Will be trying those out now.
Also, Booboosh thinks he's helping. He's not helping.
Feiyue. white. Like a boss.
Many goods on you.
So wait, are you a golfer?
So much work. But man thats what i want. Props for fulfilling my dream.
Man, lots of haters in here. Good job man! It's stories like this that give tons of people motivation to get out there and get on it! Good on you! Nice work!
All I wanna do is touch the booty now...
You may like this then.. http://youtu.be/oTz93Y-qeq0
When I saw the before pic I was like, he's already pretty skinny and toned this isn't going to be very impressive.
I opened up the after pic and just started laughing and said "you fucking bastard". Amazing. Your achievements are incredible. Unbelievable.
I've come a real long way from where I started but you're miles ahead of where I am now. So impressive man.
Fucking bastard ;)
inspirational.
Truly impressive work, well done!
I've been in a little bit of a rut with my training lately, kinda mixing up free weights with bodyweight/calisthenics and whilst I enjoy a mish-mash it is difficult to progress with no structure.
I compete in boxing, mma and sometimes kickboxing, do you think bodyweight work will help? As I will likely take up the recommended routine myself. I've been wanting to get good at bw movements for sometime and wanted to do a planche for ever.
Also, many of the skills/movements you've become proficient at aren't in the recommended routine, do you practice them yourself for e.g. the human flag?
To me, the only things that matter are good programming and consistency. You can be dumb as rocks but if you follow a good program and you stay consistent you can get incredibly strong.
I don't practice any boxing or any mma disciplines. All i do is snowboard, yoga and bwf. I find, since I work compound movements using my bodyweight I have pretty damn good mastery of my body and I typically work towards strengthening my weaknesses, so I don't really have any weaknesses anymore. I can only imagine it would help, like a freaking ton, but I have no evidence to support that claim.
L sits are part of the routine (l-sits progress to V-sits.) Handstands are part of the routine. Front lever/back lever is a horizontal row progression. Human flag is in no way a skill movement, it's just a shit ton of pulling and pushing strength. You pull with the top hand, push with the bottom hand, jump out horizontal and hold yourself there. It just kinda came after getting good at pulling, pushing and understanding how to manipulate my body.
In short, yeah man, run the routine, it'll do real good for you.
That's a boxing bag hang stand you use for front levers right?
haha. Its a boxing bag hang stand I use to show off my front lever when I'm at my buddys house. Typically a straight bar is what I do my work on but it works the hang stand works surprisingly well.
Good job man, my story is strikingly similar to yours in that i'v been doing the same general multi-jointed movements for a year and look pretty much the same, my legs are bigger but I have genetics for that. It feels good doing movements that all humans should and were designed to do, however we should all do them without pain.
If you're having pain it's your body telling you that you're in a disadvantaged biomechanical position, but it also sounds like you've reached a point where you aren't progressing.
As far as the pain is concerned I definitely recommend the book "Becoming a Supple Leopard," written by a Physical Therapist. It will tell you how to do all of the movements you're doing starting from a good position, teaching you how to engage your core, and finally doing the movements with good position so you don't bleed any torque. It's also good to take a break for one workout or a whole week to do your exercises with less resistance, which let's your body recuperate but also is an opportunity to fine tune proper form. Varying the intensity this way with light and moderate intensity is also recommended once you're considered an advanced lifter anyway.
As far as progression, it's a term different from overload. Once in awhile you need to change your workload, change the stimulus to keep things fresh otherwise it's impossible to continually gain with the same routine over and over. That will be up to you because a good routine is based on personal preference and goals, but one simple example is simply changing the workout order. Hope this info helps.
do more legs
I have so much respect for people that commit to bodyweight workouts. That shit is insane.
Next goal: cut ponytail.
Creatine is seriously the shit. If you're not taking creatine yet you're a complete goon
I don't know why people recommend creatine so often. Not everyone responds equally, or at all. My personal experience with it was negative; the only effect it ever had (over many different doses) was to kill my energy level and strength, which is essentially the opposite of its intended effect.
I know a guy who shat himself in his sleep everytime he was on creatine.
it has no positive effect on me. it costs money so i guess that would be the negative effect.
Makes me lose my hair. The positive wasn't worth the negative.
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Yea i was expecting incredible results with what I was reading.
He is not arrogant, just damn proud on himself, which he can be.
Do you really think the average Joe can perform all these exercises?
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Nah, I've met him IRL, he's a super nice guy! He's just super excited about working out. (You're the one that sounds like a d-bag, btw, but who knows, maybe you're a nice guy offline too, lol.)
hey thats mean
Agreed. This guy is too into himself. Like yeah, you can brag a bit, but the butt pics? Certain things he says are just too arrogant. And he is not "strong as shit."
Have an ounce of modesty
Agreed. Go to a powerlifting gym, then you'll reconsider calling yourself 'strong as shit', OP.
I used to go to a powerlifting/strongman gym. Tons of huge dudes who could move massive weights, but couldn't move their own bodies for shit.
The point is, different people have different definitions of strong.
You make a valid point except that this guy is not the definition of someone who can move his body "for shit". That would be a gymnast. This guy is to a gymnast what a very average gym bro is to a powerlifter or a strongman. That is no where near as strong or impressive. I didnt realize this sub was for bragging about mediocre skills and strength. I wouldnt mind if this guy just shared his progress but he really does seem full of himself. A 70lb weighted pullup for a 1RM? Im 20 lbs lighter and my 1RM is at least 10 lbs heavier. V-sits? Plenty of guys can do that. Handstands? Doesnt make you "strong as shit". Tuck planche? Not strong either. I am easily as strong as this guy, but i would never post anything such as a progress or brag post because there is nothing to brag about. I am weak, weak as fuck as have nothing to be proud of yet. This guy is weak too, but he is showing off as if he isnt.
Why is improving yourself an accomplishment worth being proud of? You say you're weak, so you've got nothing to be proud of. But if you're better today than you were yesterday, why shouldn't you be happy?
And just because his style of improvement is different from what you look for is no reason to shit on this guy and the progress he's made.
I am not shitting on his progress, i am shitting on his ego. He is presenting mediocre strength in an arrogant manner as if he is a world class athlete. I am not happy because i am mediocre. Mediocrity is nothing to be proud of.
Im 20 lbs lighter and my 1RM is at least 10 lbs heavier
Total weight 10 lbs lower, m8.
Pound for pound strength is higher, and overall strength is nearly the same. Point is you dont see me bragging about it. Me posting it is not meant as a brag by the way. Just giving some info for comparison. I do not expect anyone to be impressed with my weighted pullups.
I do not expect anyone to be impressed with my weighted pullups.
That's the thing though. When is something impressive enough to be posted? When it's a WR? Chris showed what a year of consistent training can get you. I think that's valuable for the community. Is it over the top? Yes, but that's the way Chris is. He knows there is much better than him out there, and compared to himself last year he now is strong as shit.
What do you mean they couldn't move their bodies? What the fuck does that mean? They were wheelchair bound?
It means that guys that can bench 500lbs often can't do 5 pullups
This level of sophistry deserves some kind of award.
You just sound like another jealous motherfucker who can't lift claiming people who are stronger than you are actually weaker than you as per your own bizarrely narrow definition of strength. Powerlifters can move their own bodies just as well as anyone, and on top of that they can move other things better than you. This is a dumb rumor that needs to die.
There are so many logical fallacies here, and such an abrasive tone that I feel like it's a waste of time to imagine that this is going to be any sort of constructive discussion. To be totally honest I was exaggerating for effect and didn't go into any detail, which was probably unhelpful in itself. I actually agree with a number of your points but it was a pretty immature way to counter the statement.
Relative strength necessarily diminishes as strength increases (after a certain point, of course.) Why? Because at some point you have to gain weight to put on strength, and that's just not going to be proportionate to the strength gains. So the fuck what?
I literally have no idea what your point is here. That at some point you need to have more muscle to become stronger? Correct, well done.
Much more than the powerlifting lifts (but perhaps not as much as the weightlifting lifts), BW exercises are skills, i.e. they involve technique and precision beyond just mere physical adaptations. Therefore one must practice them to be good at them. It's not a matter of brute strength, although obviously that matters too. Someone who benches 500 lbs who isn't good at pullups isn't good at pullups because he doesn't do pullups.
Yes. Your body adapts to the training that you expose it to, and I didn't say otherwise.
Despite all of this plenty of incredibly strong people can still do BW movements fine. Here's Kali Muscle doing muscle-ups
You're illustrating your argument with one of the most notably muscular bodyweight training guys in the world. He's good at those, because he practices those. People who train exclusively powerlifting, for example, which I'd imagine is the vast majority of the demographic that can lift 500lbs off their chest, are going to need to dedicate the vast majority of their training to that task.
Benching 500 lbs is ORDERS more impressive than 5 pullups, which any 13 year old who's 80 pounds soaking wet can manage.
Well, yes. Obviously.
You just sound like another jealous motherfucker who can't lift
Lol
claiming people who are stronger than you are actually weaker than you as per your own bizarrely narrow definition of strength
Don't know where you got that from, didn't say someone who benches 500lbs was weak
Powerlifters can move their own bodies just as well as anyone
Really? Anyone? A gymnast?
And on top of that they can move other things better than you
Ok
This is a dumb rumor that needs to die.
Well, I agree that the whole facade of powerlifters having no 'functional strength' needs to die, for sure. If they're strong, then by definition, they have usable strength. However, if they don't train bodyweight drills, they aren't going to be good at them. Not because they're weak, though. Just because thats not what their training leans towards. Having said that, gymnasts are also strong - just in a different way. I'd never question that powerlifters are without a doubt, stronger in terms of raw force.
Stop samefagging
Sorry
Someone's jelly.
Uh you do realise how hard it is to v-sit into handstand right? Pretty sure it's like the body weight equivalent of a 200kg squat.
Are you shitting me? Not even close. A handstand does not require any serious strength, it is a balance skill. A v-sit does not require serious strength either, it requires some minor strength and a lot of mobility in both the upper and lower body. I could do a v-sit before i even started working out, i was just skinny. But even though i was skinny i was also very weak, so keep that in mind. I can still do a v-sit easily and i havent trained it since, although i am now like 40 pounds heavier. The transition doesnt require much of anything at all, it might look nice but it requires no real strength or skill. You're literally dropping yourself from a v-sit (gravity), and then inverting yourself into a HS, (very minor strength). I cant believe you would compare this to a fucking 200kg squat. Seriously? That is insanely hard and it is a true measure of beastly strength. If you want to talk about insane upper body BW strength, then look at gymnasts. Then your comparison is valid because the shit they do is mind-blowingly difficult. Not some guy on reddit who is overly enthusiastic about his moderate strength levels.
The transition doesnt require much of anything at all
Clearly you have absolutely zero experience with this skill. It's not a 200kg squat but it's nowhere near "easy".
Actually i do. I literally just said that i can do v-sits. I dont have the balance for a proper handstand but i have actually done this before. V-sit into a tuck planche, or v-sit to a tuck planche and then to a quick bent arm handstand. Its not anywhere near as hard as you are making it sound. No where near as hard as a god damn 200kg squat!
Nowhere fucking near...
I sometimes hate how deluded bwf is with a lot of stuff. There's a circlejerk that /r/fitness is shit but if it weren't for ~10 people in /r/bwf that moderate/answer adequately, it'll be a true cluster fuck.
adequately
:'(
Sorry man, i cant quite tell if you are agreeing with me or mocking me. Can you please clarify your point of view, if you dont mind?
Sorry didn't read my post before posting it, I mixed up my words. I'm agreeing with you though.
If it's really that easy can you tell me how to train for it?
I can't do a free hand stand and I can L-sit for a short period.
Train for what? For a v-sit? For that you just need to press your hips forward further, and eventually you will get it. For a handstand you just need to practice handstands. And for this "move" you dont need to practice anything. Thats kind of my point. This "transition" he made a big deal out of is not hard at all. If you can do a v-sit and a handstand, then just move from one to the other.
Sticking the handstand is kinda important in the move. Otherwise you didn't do it.
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People have different goals. If he just wanted to look jacked up he would've probably bulked up for 9 months. Pretty sure his back and front lever would've been quite a bit harder with a layer of fat after 9 months of bulking.
Lol hates gunna hate. Ainters gunna aint.
They hate us 'cause they anus
Nice upper body, but if this is where the beginner routine gets your legs then I'm not interested at all
That's why we recommend barbell squats and deadlifts. Not to mention Chris sort-of skipped the leg work a lot.
Ah ok, thanks man...I was worried!
Strong as shit
Excuse me?! Not only are your progress pics underwhelming, but your arrogance and extreme narcissism are bleeding all over your post.
Butt pics, seriously?? Imgur was so overloaded you had to post your instagram...
6 feet, 170lbs = strong as shit
Love that user name. The man has the largest neck in music.
I'm kinda (gladly) surprised I'm seeing this kind of reaction to his post. I knew before the 5th paragraph that this guy was from California - he reeks of Cali frat boy - but the biggest shocker to me was the butt pics. My first thought was "it's not just girls who get huge egos when they lose weight. If he were a woman he'd be accused of being full of himself and cam-whoring." And I'm glad to see its not a gender issue - it's an attitude issue. Dude made some definite progress and should share his knowledge but I think he's gone a little overboard with the obsession. He even admires to be Shia, FFS. But whatever floats his boat.
6 feet, 170lbs = strong as shit
Right because strength is measured in BMI.
cool man
I think it is obvious that he isn't Mark Bell nor is he trying to say he is. But he is definitely much stronger than the average guy and there is nothing wrong with saying he is strong as shit. Not all of us are some great humble "Walter Payton". He worked hard for what he did and he should be able to show his results if he wants.
where are you getting 100gs of protein as a veggie
Whey protein can be found for cheaper than that per ounce than what OP suggests by a shitload. Pure Protein brand whey can be bought by the tub for like, 20 dollars, and when mixed with milk is pretty damn tasty (at least, the chocolate one is. I can't speak for the others. Haven't tried them and don't need to. Chocolate is great). Do a cup of milk with 2 scoops and you're looking at 382 calories and 55 grams of protein. I have one of these at least every day. Drink two and you're fuckin' set on your protein goal easy with absolutely no meat.
My protein has 75g of protein per 100g of the powder yet one serving is 19 grams! i think your servings must be massive to be getting 55g of protein.
i use MyProtein ImpactWhey at the moment btw.
I do about a half and half split of powder and milk. One scoop of Pure Protein is 33 grams, 23 of that being grams of protein. A scoop clocks in at 130 calories.
It's pretty manageable, honestly. It's like drinking 16 oz cup of slightly thicker chocolate milk.
WOW 64g from 1 protein shake okay then. does it taste like hot ass? im just curious i want to go veggie but it seems like getting all my protein from a single shake is too good to be true
Those are fuckin delicious.
I WANT TO BELIEVE
Dude, it is delicious chocolate milk. They also have a chai latte, an mocha one with extra protein.
For 900 calories, you better believe it.
It's is 880 caps for a reason.
It's rather good. I enjoy it. They also have a mango one that I drink on occasin but I don't enjoy the taste as much as I like the chocolate one.
880 calories means it probably has like 100 g of carbs, so I bet it tastes great.
look into seitan
One bottle of that on Amazon is $11 and its 4 servings with 16 g of protein per serving and 26 g of sugar. wow.
Drinking one of those a day is pretty intense in terms of price and sugar to your body
http://www.amazon.com/Bolthouse-Farms-Protein-Plus-Chocolate/dp/B00B3PXS6Y/ref=sr_1_sc_2?ie=UTF8&qid=1433174230&sr=8-2-spell&keywords=blothouse+farms+protein+plus
damn it, its got 104g of sugar
Okay, so I don't want to reach this level. You're a beast and you know it. I want to just simply slowly add some very basic, very simple BW work to my current routine. I'd love if you could give me some advice on what would be next best for me to tackle given my current abilities. Please know I have NO idea what order I'm putting these in, but am simply listing basic BW techniques I can do and want your feedback, if you have time.
I can do:
Muscle Up
L Sit
Handstand Pushups
Working to Front Lever, but cannot do it yet
Thanks!
Damn! those are some BEAST skills! I'd say just hang out on /r/bodyweightfitness and read the FAQ and the recommended routine. Figure out what your goals are and work towards those. Currently my goals are better freeHS, freeHSPU, heavier pullups for 3x8, heavier dips for 3x8, longer front lever.
Do you happen to know roughly what kind of numbers you put up on the big 4? Just curious how this kind of training would effect them. Awesome job dude.
No. I don't train the big 4. I don't train any conventional lift. Look up the SAID principle. I can do better pullups and dips and bent arm planches and handstands and v sits and front lever than most my friends. Those are my lifts. Those are what I care about. Those are what I train.
I do plan on testing 1rm for lifts in 6mo to a year just to see.
No worries, was just curious if you'd ever tested before.
Just curious-- are any of the handstands/v-sits/etc. related to doing parkour or some other sort of gymnastics?
Nope. I've never done anything of the sort, this is my first venture into something like this. That said I'd love to learn both
First off, congrats and thanks for giving such a detailed write-up.
But honestly this post is just another piece of evidence of the inferiority of bodyweight exercises. In a year you've gained barely over ten pounds, and you have like zero legs to speak of. And this is the max progress that someone could make on a bodyweight program in that time? I don't mean to sound harsh but if you took that enthusiasm and energy to the gym you could really make some serious gains.
Weight gain has to do with caloric intake. It's hard to get big if you don't eat. I haven't had an appetite for 12 months.
I haven't trained legs because it conflicted with my goals. I train for me and towards my goals.
I train for me and towards my goals.
This.
Not everybody has the same goals. Bodybuilding is not the only possible goal. There are many types of strength and fitness.
Soccer players and snowboarders are never monstrous bodybuilders, but are amazing athletes. Train for your own goals, not for the internet's goals.
Wait. You mean that Stronglifts and 3000 calories of oats isn't the only correct advice?
lol that's basically what I'm doing right now, but yea -- different strokes for different folks etc.
But OP obviously has a goal of looking more aesthetic and seems to be overly proud of it. If OPs goals were just to feel more fit and be able to do these exercises just for the accomplishment, that would be different, but it's painfully obvious from this post that aesthetics is very important to him. That's what everyone seems to be missing when they are trying to defend OP.
Fair enough
How dare your goals not be the exact same as that of a neckbeard who's been doing SS for 3 years.
Reddit must be on another level if neckbeards are now doing SS.
They are, get used to it : )
m'barbell
i think that would be fine if you put that in your original post instead of talking up how strong you got.
Yeah. I said I didn't have an appetite for the past 12 months and that I didn't train legs.
i said instead, not in addition to.
I don't mean to sound harsh but if you took that enthusiasm and energy to the gym you could really make some serious gains.
Really? When you think "gains" all you think about is physique? Not all the skills he acquired? And what does it matter if a regular joe takes 1 year to look a certain way or 2 years if they're having fun in the meantime?
Assuming you could have fun both ways, it matters in the respect that they wasted a year....
skills imply some kind of usefulness. these skills are no more useful then the skill of lifting a really heavy barbell.
Skill doesn't imply usefulness. And impressing people by doing a human flag can have its usefulness, in any case.
read his post. he is saying there is more than physique, there is the skill acquired as well. that is implying something useful.
yes some people will be impressed by a human flag. some people will also be impressed by a very heavy barbell movement. there are also people impressed by neither.
my point is both are about as useful, or worthwhile, skills as the other in terms of gaining. basically not much. i could argue weightlifting being more worthwhile or useful as it has a much larger and more lucrative competitive side then bodyweight movements.
I know the guy, I chat with him regularly in irc, he's just happy to "unlock" moves and feel strong being able to move his body in ways he couldn't before. I still don't know where you're getting that there's usefulness being implied. Even if it was, getting out of a rough patch in life could be called "useful".
and thats it. which is about as useful as barbell lifting or any other type of working out. if it works for you then its useful. but being able to do that particular work out is not useful in and of itself.
go back up and read the guy i replied to. and read the post before that. it started off as a statement that basically said cool, but you could have done weightlifting and got there faster. then a guy replied, sure but he acquired skills too. that is definitely implying the bodyweight guy got something a weightlifting guy wouldnt have gotten. something worthwhile, useful, whatever. its something more. but the fact of the mater is he didnt get anything more then the guy doing weightlifting.
but you could have done weightlifting and got there faster. then a guy replied, sure but he acquired skills too. that is definitely implying the bodyweight guy got something a weightlifting guy wouldnt have gotten. something worthwhile, useful, whatever. its something more. but the fact of the mater is he didnt get anything more then the guy doing weightlifting.
No, he's saying exactly what you're saying: while someone else will only look at aesthetic results or lift numbers, some of us do it partially for the skills. So the skill work takes the place of the purely strength focused, or aesthetic focused, lifting. It's not skill work with ulterior motives.
but the fact of the mater is he didnt get anything more then the guy doing weightlifting
Antranik's point is exactly that. He didn't get more, but he also didn't get less, as the guy before was implying.
Antranik's point is exactly that. He didn't get more, but he also didn't get less, as the guy before was implying.
i do agree with that. unless his goal was purely muscle mass or physique, but it seems very clear that wasnt the only goal.
skills imply some kind of usefulness.
Nah, skills in this context are regarding moves that involve technique which involve proprioception, balance and fuck loads of tedious practice to get there and clean up the form. (And it involves a lot of strength and flexibility at the same time, as well.) Think of hand-balancing skills like handstands, or transitions like V-sit press to handstand, or just a simple crow-pose, and so on... Those are skills in this context, which is something a weightlifting routine doesn't include, but is very common in the bodyweight fitness world and skills are often the funnest part of the workout cause it involves strength at the same time as well to a certain degree so it's quite satisfying. Hope that clears things up.
I'm the one who made that statement originally, and I was talking about his strength gains, not the physique component. He didn't do the whole nutrition thing so he didn't gain much weight, which happens in the gym all the time. It's not an issue with bodyweight training.
He's living the life he wants and doing a program that caters to his time and his goals. Look at all the things he can do skill wise - L sits, v sits, handstands, levers, etc. Can you do those? I do body weight and gym lifting because I train for college sports and have to do gym lifting but I LOVE my bodyweight fitness and the body control it's given me.
Proper cross training. :)
My approach is the same: I play sports, I do strength work and I do gymnastics. I eat everything and anything and love life.
I wrestle Division one in college so the BWF and body control stuff is helping me exponentially
I bet. The strength work helps, too, of course, but it can be a bit linear.
Plus the gymnastics moves you mention are fun and look cool.
Exactly! All those gymnastic moves are so much fun to do, even though they take forever to learn...
Completely different goals and opportunities ....
Lol, exactly what I commented as well, but people are circle jerking all over this post.
This is awesome!!!! Great work dude! Also unreal post - can't really think of anything to ask given you covered so much. Mad props to you!
As a guy doing BWF, thank you for showing me where I can go with this.
Eh okay, but slow progress. I wouldn't say you are "strong as shit" though. You could get to that amount of weight on a pullup in ~3 months. Doing it in 12 is pretty slow.
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Be careful, you'll get downvoted for that. But you're absolutely right. Dude looks good, don't get me wrong, but saying he is 'strong as shit' is both arrogant and probably false.
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It is just the whole /r/fitness[1] circlejerk
What are your big three lifts?
lol
its fucking hilarious how little self awareness he has lmao
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If you don't care about them why did you ask?
That was hilarious.
Strength is not limited to one form tho. Sure if he was at a power lift event he wouldn't look so strong, but if other fit people went to try these body weight exercises they wouldn't fare so well either.
There's no need to call him out just because he has different goals, training, and ideas than you. This is the general fitness sub where we can all contribute to the discussion. OP can do some impressive body weight shit he didn't claim he could out squat anyone.
This is the general fitness sub
I think this is the key point here. this isn't /r/startingstrength as some people would have you believe.
6ft, 170 is skinny to me. And he has little development in his major muscle groups. He is not 'strong as shit'. He may be stronger than an average human, but he's not 'strong as shit' lol
Right because strength is measured in BMI. Wtf is wrong with you people. Actually look at what he can do and see if that makes him strong. How many people do you know who can do pullups with 45lbs hanging from them?
A lot of people actually. And 99% of them are humble and don't go around proclaiming how strong they are, myself included. I bench 3 plate and squat and deadlift well over 4 plate. I'm not posting my ass on reddit and telling you people how strong I am because I see others are way stronger than I. I feel like a cupcake in my gym.
I noticed you said you do yoga. You don't mention the method, but much of what you're doing could take you into the Intermediate Series of Ashtanga Yoga, imho. Not sure what your flexibility is like, but you should consider it if you like a hard, sweaty practice that gives you badass strength.
Bread
Thank you for showing beginners (like me) on how to progress properly through a BW routine.
Do you have any other tips for beginners trying to follow your lead?
Make a calendar, X your workout days, stay consistent, be good to your body, listen to your body, do more yoga than I did, learn more about the movements quicker than I did.
"Creatine is seriously the shit. If you're not taking creatine yet you're a complete goon. read about it and buy it."- Amen brother. 50 bucks for 25 pounds and I have another year to go before even thinking of buying more!
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So, I went through the /r/bodyweightfitness wiki about the work out and was wondering if this may be combined with 5/3/1. Any thoughts? I used to do a ton of bodyweight stuff but stopped when I wanted to get back into lifting for strength. I currently am able to do a 60 second l-sit on the floor, great TO Ring support, a handstand with about 10 push ups, and 4-5 muscle ups with "great" form. I want to get back into it combined with the 5/3/1
I noticed the program includes barbell work, too so wanted to see if i may split the program up. If so, what accessory work would I do on the barbell days?
Damn, 60s floor L, 4-5 muscleups and 10 freestanding handstand pushups? You'd probably be better off making a thread and collectively source the knowledge of the sub. I don't do barbell work so I wouldn't be much help there.
I expected others to chime in as well but you're right, a thread of its own is in order :)
Not too take away from your progress, but honestly, you only really developed some abs, but those aren't anything amazing either. There is very little development in any thing else, such as chest, lats, legs, arms, etc. Maybe these are not the goal of body weight exercises, but I just don't think it's too impressive relative to a true progression with weights.
You can't take away from his progress. It's there for everyone to see, the instagram videos are the proof and his happiness is the reward. That may not be your idea of good progression but not everyone does it for aesthetics or pure size.
Yeah, as a mixed BWF guy myself, I am really impressed with his progressions. BWF rewards lean bodies so good bwf people don't have the huge look that so many in this sub desire
Maybe I am missing something, but why would you waste your time progressing slower unless there was some non-self imposed limitation that prevented you from doing something more effectively, such as a program that involved lifting weights? I may need to re-read, but I don't think OP mentions why he choose to specifically pursue body weight fitness, even though we can assume he was limited by time or availability of gyms or some other valid reason other than "just because".
Moving city 5 times in 1 year. Progress is different for everyone. Not just progressing from small to large. His strength has progressed profoundly. Why does everyone assume theirs is the only definition that people should aspire to..
Are you really that close minded? Progress means moving forward in a path. If your path is "doing a muscle up". "doing a Lsit to handstand", or "achieving full planche", then moving weights up and down is not going to get you there.
I literally moved 5 times in 12 months. That's a move every 2.4 months. On top of figuring out a new city, new social circle, new life and new job signing up to a new gym and figuring out how to adjust to the new equipment there is stupid.
My life doesn't make sense.
Let's see you do a flag or v-sit progression!
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Relevant username.
Thanks for the awesome progress post man, pretty inspiring. Although I honestly have no idea what people are talking about when they're so happy about creatine. It literally doesn't do anything for me.
Creatine is in normal food like beef. It just puts more water in your muscles.
Yeah, I know, but the amount of creatine you take when you take the supplement is MANY times more than what you get when you just eat meat. It hasn't made me feel or look bigger, or weigh more for that matter. I haven't noticed any difference in my lifts either, so I might just not be sensitive to it.
something like 5% of the population isn't affected/doesn't respond to creatine. It also takes a week or two to load in your body. I honestly only notice it if I stop taking it and then restart again (which has been happening frequently lately.) The power increase when I'm on it to when I'm not is crazy - I'll crank out like a whole extra complete rep for a weighted pullup. A 2% increase over the course of a 100 workouts adds up to make a HUGE difference. Also its cheap as hell and even if it's just a placebo, $15 for 100 servings is well worth it.
I can't deny your price argument, definitely. I'll be without creatine for a while but I'll try it again after that and I'll try to seriously track the difference. I don't feel any different or am any bigger when on it, though. I often mix it with a protein shake (in a blender) and that's not supposed to matter. Oh well. I'll try one more time soon! :P
How much did you take to load and then after? Last time I tried I overloaded and had nasty cramps
usually just 5g a day. Rarely do i load a bunch. Honestly if my life was more consistent and I wasn't so lazy I'd never stop taking it. My life is just crazy as hell and I'm pretty lazy.
This is impressive dude, your before looked pretty good already.
Eh, looked better in the first pic
Thanks for the routine. I'm currently doing stronglifts + L sit chin ups, tucked L sits on the floor, something resembling a back lever. And I have to say bodyweight exercises are just awesome, can't wait to make some progress in that area.
Really impressive stuff. Only do a little bit of body weight fitness (pullups and dips) but I might start doing more. You seem to have incredible body control. That L sit to hand stand was really cool. Inspiring post. Thanks
Dude, props on the He Is Legend tunes in your handstand video. My favorite band.
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1) yeah, on average (accounting for deloads, travel, uhhh, sickness, lack of motivation, injuries, what have you) it came out to me running the routine twice a week, for 52 weeks. Thats not how it happened in real life since I once took an entire month off to let my triceps heal, but on average, i nailed two sessions a week. A good month is 12 sessions. Lately, an average month is 6 sessions. When starting out go 3x a week and listen to your body.
2) I recommend you do what fits your goals. I move often and I live a very hectic life. I need to be able to workout in a park or an airport or a house or on the beach or literally anywhere. The program fit my goals so freaking well. Figure out what you want to achieve and come up with a plan on how to get there. If you want to get really good at moving iron around I would not recommend doing bwf. If you want to get good at moving your body around i would recommend bwf. Handstands get me props.
could you provide your diet, I'm also a vegetarian (no fish, eggs) and 100g of protein is hella hard
OP said he was a vegetarian/pescatarian, which means he probably eats eggs, and fish occasionally. No fish is strictly vegetarian, no eggs even is usually vegan. I used to have a similar diet.
If you’ve no eggs in your diet then you’re restricted to beans, nuts, and other legumes. If dairy is not out of the question, try whey protein isolate. I get the big Optimum Nutrition container from Costco. One scoop is 30g of protein. Goes pretty good with a few frozen strawberries and almond milk if you have a blender.
thanks, I have the same bag but you can only drink so much Whey protein to get to 100g!
Whey, dairy, and Kashi Go Lean
They have light and fit Greek yogurt. 12 grams, 80 calories, 1 little cup. I eat a few of those throughout the day for snacks (usually 4) for just shy of 50 grams.
Smartlife fake bologna is like 14 grams for 70 calories. 2 servings of that on a sandwich is another 28.
There's protein bars called pure protein with 21 grams for 180 cals that are relatively small.
Those right there are all a 100, and that's not including a robust dinner or some sort. Mainly breakfast, lunch, and snacks. Explore the fake meats if they are your thing, some are really lean.
Good on ya', man! You look awesome! I agree that keeping active helps fight depression - it's the only thing that keeps me sane during long and dreadful winters. Oh, and nice butt! :-)
Keep the beard from the 5 month post bro.
That video is now my new alarm in the morning.
This is amazing, and so motivating! I actually just found and started the body-weight routine last week! Do you have any big pieces of advice for the routine?? Anything you wish you could have pushed harder at or focused more on, etc?
Thanks!
Make a calendar, X your workout days, stay consistent, be good to your body, listen to your body, do more yoga than I did, learn more about the movements quicker than I did.
You said Shia Labeouf. ......
https://youtu.be/o0u4M6vppCI
So you got more hipster?
You look totally gay. Am I right?
totally wrong.
Congrats! Hard work always pays off.
"Strong as shit." Lol
Read through the comments and saw WAY too much hate, as a fellow BWF member, congrats on everything you've done in that year of training. Can't wait to see how far you go my friend.
was the pic of you doing headstand with the orange tree in the back taken in SD? If so I might know where that is lol.
I've taken a few pics in SD. my longest freestanding video and capped L-sit are taken at a bar park in mission beach. That orange tree is in my parents backyard in palm springs.
I've taken a few pics in SD. my longest freestanding video and capped L-sit are taken at a bar park in mission beach. That orange tree is in my parents backyard in palm springs.
ah! that's cool! How could you ever leave SD man? haha.. In the pic it looks almost exactly like my neighbor's house at a house I used to rent in SD in Clairemont area! from the wall brick to the height of the wall + the trees and the setting around it lol, which is why i asked :)
Haha. I had different goals - I wanted to snowboard again - so i left!
I'm headed back briefly. Prob be there in 8 days before I fly out to Hawaii. May try and get a workout in. A buddy gets married in north county on the 26th and I plan on being there for that. I freaking love SD.
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We tend to focus on what we want to see. People typically want to see progress and it tends to be best described by photos. Oh, it's also a self-post on what i've been doing for the past year so I've no problem making myself the center of attention. I only flagged outside a bar because a best friend called me out. IRL i'm awfully quiet about my fitness and prefer not to talk about it. It's annoying and nobody wants to here it. Ironically I made a fitness post on a sub called /r/fitness, lol who wants original content anyways.
Take into account that you linked to your Instagram, which goes from regular pictures of things you find interesting, to almost exclusively pictures of your body and handstands.
You also said that you are "strong as shit" in the post and the comments.
You are not strong as shit. Compared to where you started you are doing great. However, just as you noted, this is a forum dedicated to fitness, we see people do more impressive things while looking better every single day. The whole feel of the post was, "welcome your new God for I have arrived."
Since "strong as shit" is objective (shit literally has no strength, its digested food matter) I have no problem claiming "strong as shit." From where I started I'm strong as shit. Compared to the general population I'm strong as shit. From the way I currently view myself I'm strong as shit. I'm hardly strong compared to where I will be, but I'm currently doing well for myself.
I linked my instagram because I happen to find handstands and bodyweight movements interesting. I can't tell you my big 3 lifts because I don't lift the big 3. I can't describe a handstand or a V-sit to handstand or a 10s flag so I'll share a picture or video. Also it's my instagram.
We both know what the expression, "strong as shit" means, but if you want to make an issue of that, go ahead. I'm just trying to give you an insight as to how it would be easy to perceive your post as arrogant.
Don't worry about what anyone says, no one can make everyone happy, I'm just giving you my personal thoughts into the matter. I only mentioned your Instagram because it really reflects how you have changed from an average guy to "everybody look at my body." Ego is healthy. Too much ego is not. I can't possibly know what sort of ego you have, but it would be easy to think you have an inflated ego based on this thread.
Damn, what a level headed response, thanks!
I have a strong ego. I describe it as healthy. I feel most my friends would describe it as healthy. I'm the butt of most my jokes. I'm happy and proud to share my accomplishments because I feel it's important to celebrate when we achieve something we set out to achieve. I have a few bwf friends on IG that care and its such a convenient way for me to show off. It hasn't changed my self-worth, really only made life easier and more interesting. As a gypsy who moves multiple times a year and doesnt commitment to anything and pulled himself out of a nasty depression with bwf i'll gladly be enthusiastic about my 1 year progress. You're a cool dude, we'd probably be sweet friends.
You don't need to justify yourself to this guy because you share your fitness pursuits and achievements on a platform designed from the ground up to be all about you. You have done amazingly well and I thought your post was good humoured, entertaining and constructive. But then again, I'm not just some salty motherfucker on the Internet waiting to get offended by nothing. Good for you, man. You're crushing it.
Awesome, I'm glad to hear all of this. There's obviously no negative feelings on my part.
Kick ass progress. Why the bodyweight only decision? j/w
also: favorite beer out of california?
I love torpedo by SN. I drink a lot of San Diego beer. I love everything societe produces. Really hard to nail something down, i've had over 700 unique beers now so it usually comes down to time of day, what im eating and what the situation is. Sours are fantastic.
I move often. Too hard to move somewhere, sign up to a gym, assess equipment, work a routine around the equipment at that gym, move, repeat process all over. I get to workout anywhere my body is, it's fantastic.
torpedos are my GO-TO beer.
have you had dogfish head? their IPAs are pretttttty damn delicious.
Torpedo's are amazing! Nobody understands.
As for gyms, if you have any desire to add in barbell stuff, you can look in to the franchise gyms. They are pretty shitty, but they are everywhere. Just moved myself (only 20 miles this time though) and that was a perk.
first pic, cute, nice body; second pic - damn son! Fuck the haters - you look amazing!
Intersting.. you did no running what so ever? Wouldn't that speed up the fat burning ?
I ran occasionally throughout the year. I ran often when i lived in San Diego because I was a mile from the beach. I ran a bit in Sacramento. I ran under 15miles total when I lived in Palm Springs. Running probably would speed up fat burning but I am naturally lean and fat burning was never a concern. Moving weight near for 3x8 of a max progression and getting strong has always been my goal.
Hey man. What do you do for work that allowed you to move cities easily?
High paying tip jobs. Hotel bellman work or restaurant work. I saved over $10k in 4 months during the winter.
So did you save then go traveling or worked while traveling?
combo. Whatever fits my goals at the time (which seems to be a hard concept for this sub to grasp.)
I was wondering this too. Being a snowboard bum at Mammoth sounds like a pretty cool lifestyle.
And if you're able to save like that, you're doing pretty well for yourself.
He'sChrisBrown. Kind of a big deal.
You, sir, are a BEAUTIFUL man.
I think I love you.
Shia!
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Did you miss the part where I said I don't move iron?
Not OP but there's a lot to take in. I'd be curious as to what your conventional lifts are but I know that's not what you train for. I think it's just that conventional lifters are having a hard time comparing it to their own efforts. They don't do bodyweight, you don't do the lifts, so there isn't really any comparison... But they still want to find one given your enthusiasm.
Do you have any recommendations as to where to buy Creatine by any chance? I've been thinking of trying some but I really don't know too much about where to buy it from (I didn't see anything about regulation, so I'm a bit concerned but I may have just missed it.)
Honestly man, the cheapest brand you can find. Creatine is the only ingrediant in Creatine. Paying more than $20 for creatine and you are buying a brand.
Don't buy a blend like gaspari's Sizeon. Buy 100% Creatine Monohydrate. It should cost around $15 for 500grams .
http://www.amazon.com/Optimum-Nutrition-Creatine-Unflavored-Servings/dp/B002DYIZEO/ref=sr_1_1?s=hpc&ie=UTF8&qid=1433110299&sr=1-1&keywords=creatine
So, can you tell me how you do the strength portion of that recommended routine? Is it saying do 3 sets for each level? or what. Because it doesn't seem like much of a workout to me, I mean I can do multiple sets of 50+ push ups and 3 sets of 15-20 pull ups. I know Im reading it wrong.
Read the FAQ. You do 3x8 of the hardest progression you can manage. Then when you're stronger you go to the next progression
NEED SOME HELP ON MY BENCH PRESS!! Sorry, but it won't let me post on reddit fitness because i don't have enough karma.
So it's always been my goal to bench press 315. I One Rep Maxed at 280 last month and tried to do 295 month and didn't get it up. Any suggestions on workouts to focus on to get the weight up?
I'm 5 feet 10 inches and weight 150 lbs. My typical workout consists of either:
Flat bench pyramid (135, 225, 245) Dumbbell flies Weighted Dips (45, 90, 135)
Should I be working on other muscles like Shoulders too? Any suggestions?
That is super incredible! Very well done :D
I'm a newb but can Bodyweight exercises be done in the same week as weightlifting? I want the benefits of both. I want the legs that come with weightlifting but the control and strength that comes with bodyweight fitness.
In the wiki or FAQ or somewhere on /r/bodyweightfitness they suggest people squat with iron and do deadlifts in addition to running the program. I plan on squatting 2x a week in the next month or so. And yeah, you could run the bwf program 1 day out of 3 training sessions for the week or something. You'll progress slower (because youre not training bwf as frequently) but you'll eventually make progress. Train towards your goals.
yo off topic but that v-sit to hand stand press is sick, if i can already do the 2nd half of that maneuver (crow to pushing into a handstand), what's the best way to start learning to do the v-sit to handstand?
Get really, really good at L-sits. Stretch your hamstrings, make sure you can touch your toes (they'll be a limiting factor in getting a straight L if they're too tight) and work on support holds either on a pbars or rings. Push down through the scapula, you need to make as much space between you and the floor as possible. When you have L-sits mastered you rock back and lift your legs by engaging your core - it's a whole nother beast. I'm following the L-sit progression for my V-sits, currently at high tuck V-sit, about to go 1 leg extended.
I'm following the L-sit progression for my V-sits, currently at high tuck V-sit, about to go 1 leg extended.
You mean the V-sit progression*
I need some advice on this regiment, more on the side of is it right for me. I'm a 17 year old athlete, standing. about 6 foot and in the vicinity of 200-210 lb. Not gonna lie, i'm a bit overweight, but at the same time I'm fairly athletic, playing soccer and baseball. I'd say I could probably bench around 160-170, (I haven't benched in a while, this is just relative to my past experiences), could push out about 50 push ups, and can do sit ups/crunches for days. I'm looking for something to tone my arms, chest and back and lose some fat in the stomach area. Is this something I should start with, or is there another regiment more focused on weight loss? I will need to adjust my diet a bit but I already know that
your weight loss is going to come mostly from diet. Adding strength will come from doing strength work. A program that makes you do 5x5 or 3x8 of the hardest progression/lift possible will make you stronger over time. I highly suggest reading the /r/fitness FAQ and the /r/bodyweightfitness FAQ. It'll answer a lot of questions for you.
Figure out what your goals are and then pick a program that works towards those goals. Starting strength, stronglifts or the bodyweightfitness program are all really good starting points. I wanted to learn how to manipulate my body better since I do a lot of yoga and snowboarding, the routine has helped a ton.
Save.
There's a save button underneath the actual post and you could see them later by going to www.reddit.com/saved
Tagging you as Based Waist V
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Nope. Just read it.
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You asked if the post could be summarized by "lift heavy shit 3 times a week". He specifically said he didn't lift heavy shit, and he also said he didn't track his diet carefully. Its worth a read, though the powerlifting circle jerk is strong in this thread.
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There's a save button underneath the actual post and you could see them later by going to www.reddit.com/saved
Not on mobile but thanks for the tip!
This comment will go unnoticed but here goes nothing. I'm 17, 73 Kilos, not fat but just a little belly and shit stamina, I'm pretty unhealthy. I have no clue about fitness or whatever, I just want some defined muscles and better health.
PM me if u can help
I can't help you, only you can help you.
This is what i recommend to everyone. Few people stick to it. I've talked a few friends into running the program and they're loving the results.
Read the FAQ on /r/Fitness . Read the FAQ on /r/bodyweightfitness . Define your goals. Pick a program that will help you get there. Recommended programs are starting strength, stronglifts and the bwf recommended routine. I personally recommend the bwf recommended routine because it's done wonders for me and has changed my life. Pick a structured program and STAY CONSISTENT WITH IT.
It's a LOT of hard work. But its so freaking worth it.
I scan every progress post that comes through here. Always searching... questing... for butts.
Today my efforts were not in vain. Today there wuz butts.
edit: thick, solid, tight, well formatted, and comprehensive post. THE REST OF YOU WOULD DO WELL TO RECKON BY THIS.
Found Tina.
And a booty like POOOW!
Now come get yer ham.
ftfy
There's actually a word for this, google callipygian, that's almost the exact definition iirc.
TIL!
Also if you don't have Google Dictionary for Chrome it's super cool and you can get definitions to words by double-clicking them, which saves ridiculous amounts of time.
Welp, never thought this would be relevant, butt there you go.
... ... ... Wht?
That was amazing.
I feel strangely inspired...
If this was a girls progress thread you would be perma banned by the mods
Y'know, if a chick just posted a pic of her naked butt, what would she expect?
"Bad butt! TERRIBLE butt! Eat less carbs."
Girl butts lack character.
I respectfully disagree.
::sploosh::
/r/tinabelcher
Edit: you know what you're right. That is a nice butt.