What is Reddit's opinion of
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition)?
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63 reviews of this product found across Reddit:
Since this has come up again...
Brute strength likely only helps up to about V6-7 outside. Fingers are always going to be the weakest link with solid overall strength if you're trying to break into V8+
Source: Gymnastics strength training background. Been able to do several one arms, iron cross, back lever, front lever, straddle planche, and so on. Also have written one of the more popular books on bodyweight strength training.
If you can barely do some pullups, then obviously some type of strength training will help. But you shouldn't neglect climbing and strengthening the fingers way above it. Maybe 2x a week strength training is solid for most.
Yeah, I could do OACs and front levers and all that jazz before coming into climbing and had extensive knowledge of gymnastics and bodyweight strength training exercises (e.g. wrote Overcoming Gravity), and I still somewhat fell into that trap.
Got rapidly up to about V7ish and got stuck for a while. Past 2 years have been refining and figuring out what stuff works best for me and the people who come to me for advice to constantly progress!
As I said on another thread, he's all about marketing, man.
His form sucks hard. He uses his physique (which is really good, no doubt) as a tool to charge other people, but if you see his videos, you're going to realize his technique sucks.
I was one of his subscribers, but when I started to really dig for knowledge in calisthenics, I realized how he doesn't know whatta hell he's talking about.
If you wanna spend money on something really good, buy the Overcoming Gravity 2 book.
Do you have the book?
It has Chapter 6, 10, and 12 I believe. The most important is Chapter 10 Methods of Progression which goes over various inter-exercise and intra-exercise progressions.
https://www.amazon.com/gp/product/0990873854/
Generally speaking, any measurable progression tends to work the best. Adding reps, adding weight, turning the rings out more, using various other methods like counterweight pulleys. Sometimes indirect methods work like bands and other things.
Light/heavy is pretty solid as a method of progression as long as you are increasing the difficulty on the light and heavy days gradually.
> I’m starting to question if adding weight to certain variations of movements is cheating in a way and that I’m selling myself short long term by not trying to improve the difficulty of the movement through angles, ring position, etc.
Nah, anything works, but some methods do work better for others. So try some different ones out and see which you like better.
The book is back up!
Amazon has OG2 discounted at $38.99 instead of the regular $49.99. That's the lowest price I've seen them have it at in the 5+ years it's been out, so I'd grab it ASAP if you were ever wanting to grab a copy.
The book is back up!
Amazon has OG2 discounted at $38.99 instead of the regular $49.99. That's the lowest price I've seen them have it at in the 5+ years it's been out, so I'd grab it ASAP if you were ever wanting to grab a copy.
The book is back up!
Amazon has OG2 discounted at $38.99 instead of the regular $49.99. That's the lowest price I've seen them have it at in the 5+ years it's been out, so I'd grab it ASAP if you were ever wanting to grab a copy.
The book is back up!
Amazon has OG2 discounted at $38.99 instead of the regular $49.99. That's the lowest price I've seen them have it at in the 5+ years it's been out, so I'd grab it ASAP if you were ever wanting to grab a copy.
The book is back up!
Amazon has OG2 discounted at $38.99 instead of the regular $49.99. That's the lowest price I've seen them have it at in the 5+ years it's been out, so I'd grab it ASAP if you were ever wanting to grab a copy.
Do you have the book?
https://amazon.com/gp/product/0990873854
It goes through different variations of constructing workout routines from full body to different splits that can work. Seems like you want to go from full body to a split which can work 5 days a week.
As far as diet goes, propose something and we can critique. We don't give people plans here only critique. It's so you can learn how to do things for yourself and then refine your approach
You should buy a book called Overcoming Gravity first to learn the whole concept of strength training. I took about two weeks off from working out to deeply understand body weight and weight training. The book will teach you how to create a proper program with a good periodization method, how many reps and sets you should do for optimal growth and how to pick a split. If you really want to grow you must have to want it and to really want it you must learn all of the above. I wish someone would’ve recommended me this book when I started working out. It’s like having a cheat code guide for overall training. Here is the link to the book. Good luck. https://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/0990873854
Maintenant si je devais te conseiller un seul "guide", ce serait un livre:
Overcoming Gravity https://www.amazon.fr/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/0990873854
C'est vraiment le livre qui m'a motivé à me reprendre en main et je regrette de ne pas avoir lu ce genre de chose en étant adolescent... Mais voilà, je ne sais pas si cela correspond à tes objectifs
(Je peux t'envoyer une copie PDF si tu veux)
I also do calisthenics and I can absolutely relate to unlocking the next level of a skill is so freaking satisfying. It's one of the things I really love about it. For me, the different skill variations you unlock in calisthenics are much more satisfying than adding more weight like in weight lifting.
I've got a few goals. The one I'm closest to right now is a one arm pull up. I can currently do one arm pullup negatives and can do a weighted pullup with +75% bodyweight. I also want a stalder press and eventually I would like a full planche but that is still a long way off although I do have a straddle planche now.
Over the past year I've taken my weighted pullups from 5 reps at +55lb to 7 reps at +70lb, and that’s with taking a month off for surgery recovery so I’m making slow but steady progress.
Good luck on your front lever journey! It took me a long time to get mine. I recommend also working back lever as well. Also back lever tends to be a little easier so it's a nice skill to unlock along the way.
FYI, I found this book to be an amazing resource if your interested in bodyweight training.
I would say buy the book this sub is based on in order to find the answers you need:
One of the aims of the book is to teach people how to program their own routines.
Sorry I can’t give you a solution that you can use in this exact situation in order to progress.
It is 100% accurate. Google any combination of "rings", "50cm", "apart", and you will see. It is not only recommended, it's the regulation width for professional gymnasts.
I learned this fact first-hand from Stephen Low, the author of Overcoming Gravity, who was nice enough to do a form check for me.
On m'a recommande ce livre ci: https://www.amazon.ca/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/0990873854
Je vais commencer a regarder ca! J'ai de la chance que mon coloc soit aussi un personal trainer et il preconise beaucoup les elastiques.
For gymnastic movements, I highly recommend getting your hands on the book Overcoming Gravity which has a large chart for progressions vertically for single movements and laterally for similar movements.
You're welcome.
Another exercise I forgot to put up there was scap pulls. Hang off the and try to pull yourself up as high as you can with straight arms (it won't be very high), by squeezing your scapula together. They look like [this].
The book Overcoming Gravity is another fantastic resource as well.
You have the book right? https://www.amazon.com/gp/product/0990873854/
I outline in there why I make the recommendations I do. Generally speaking, strength is predicating on practicing the same movements over and over and progressing with them (progressive overload). The more frequency with an exercise you get a week the faster you will improve on it.
1x a week is 50x a year, 2x a week is 100x a year, 3x a week is 150 times a year with an exercise. You tell me who is going to improve on an exercise faster.
If were mentioning books, the only one you need is the 2nd edition of overcoming gravity by Steven Low. A bit pricey, but if bwf/GST is something you are serious about, its a necessary read.
Copy pasta'd from another thread asking about how it was made and our backgrounds. Added #6.
The short story is:
- Phi, me, phrakture, and other mods put it together circa 2012-2013.
- Phi did most of the heavy lifting for putting together the wiki and overall program coordination
- I helped with most of the concepts for routine creation and implementation, much of what was and still is based on my book Overcoming Gravity and Overcoming Gravity 2nd Ed.
- A bunch of stretching/mobility was pulled from Phrak's Starting Stretching and molding mobility, although heavily overlaps with a lot of various concepts already out there.
- Antranik and other mods were instrumental in finally putting it together in video format.
- The RR has undergone a lot of very subtle revisions since then removing some exercises in favor of others. It is one example of how a good beginner routine for bodyweight/gymnastics/calisthenics strength training can work.
As for people's backgrounds, I'll only state my own straight off my website:
> Steven Low is a former gymnast, coach, and the author of the Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition). He has spent thousands of hours independently researching the scientific foundations of health, fitness and nutrition. His unique knowledge base enables him to offer numerous insights into practical care for performance and injuries. Steven holds a Bachelor of Science in Biochemistry from the University of Maryland, College Park, as well as a Doctorate of Physical Therapy from the University of Maryland, Baltimore. Steven performed with Gymkana, an exhibitional gymnastics troupe. Since then, he has coached Gymkana athletes and serves as a senior trainer for Dragon Door’s Progressive Calisthenics Certification (PCC).
> Steven’s training is varied and intense, with a focus on gymnastics, parkour, rock climbing, and sprinting. Feats of strength include: full back lever, full front lever, four one-arm chin-ups on both arms, ten-second iron cross, straddle planche on rings, five reps of +190-lbs. dips, +130-lbs. pull-ups, +70-lbs. strict muscle-up on rings, eight freestanding handstand pushups on paralettes, five hollow back presses, and twenty degrees off full manna. He is currently working on applying his efforts to achieving high level bouldering.
It's definitely the best bodyweight book out there. Not that I'm biased or anything :o
You will want to make sure you are doing a body weight routine that includes more difficult movements and not just ricidulous volume on basic exercises.
/r/bodyweightfitness is a good starting point to get you rolling but if you already have great lifts their routine might not be advanced enough for you. Overcoming Gravity is a great resource with writeups and progressions for exercises although through some extremely advanced gymnastics exercises such as planche pushups.
It should be very easy to keep your size for your upper body with BW exercises. Lower body is a bit harder, especially if you have a very big squat/deadlift. Still doable, but for the most part you still will want to add weight, and will be doing things like weighted pistols and weighted shrimp squats.
Dominik Sky and FitnessFAQs both have youtube channels with a good bit of information.
A place to do pullups is all you really need for bodyweight exercises. I would recommend picking up a set of Gymnastics Rings at some point or another though as they are extremely useful for bodyweight training.
I would increasing your flexibility training a bit. A lot of bodyweight stuff benefits hugely from increased flexibility.
Also lastly, I don't know how advanced of a lifter you are, but if you are a very advanced lifter be a little with some of the very advanced straight arm body weight exercises. They require a lot of tendon strength in addition to muscle. Even if you have a 2x body weight bench for example you will want to still do some tendon conditioning before jumping straight to an iron cross to avoid injury.
Even if you can't find anything to continue actual silks training on there are a lot of things you can do that will benefit your circus career.
See if your college has club gymnastics. If it does this can be a great source of strength and flexibility training. Many of the skills also translate to circus.
Take up a bodyweight fitness routine. You can absolutely increase your strength by a large margin with just a basic pullup bar. /r/bodyweightfitness has a great starter routine and the book Overcoming Gravity By Steven Low has a ton of more detailed information. You can also grab either a small silk or some ninja warrior grips to help work your grip strength. Rock climbing will also work a lot of your aerial muscles.
Spend a lot of time stretching. Look to see if there are any flexibility classes in your area and take those. If not look into yoga. There also study at home programs like contorture. I know some contortion teachers also give privates over skype, I know one person who does this. Stretch almost every day and when you come back you will be much bendier.
See if there is a pole studio nearby. Pole, particularly sport pole works a lot of the same muscles. It will also help keep your body awareness. Lyra also works a lot of the same muscles and requires less space than silks so may be easier to find.
Take some traincations. Houston and Dallas aren't close enough to take regular weekly classes, but they are close enough that every once in a while you can go and take a class to keep up your skills. Also these are bigger cities so keep and eye out and you may be able to take a workshop here or there.
There are portable rigs, so that is another option, they are pretty expensive though.
(A reminder)
For anyone who feels grateful and wants to support this project (this routine and the routines after this), Visit Nick-E.com and subscribe for the exercise library.
I'd like to point out that Steven Low (author of OG2 & a big contributor to the RR and this sub) Has an educational Patreon where he discusses Training and Injury management. Check that out as well!
Cheers!
Have you read Overcoming Gravity or the article?
https://www.amazon.com/gp/product/0990873854/
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
Generally, I don't like PPL compared to full body or 2 day splits. Secondly, you're generally doing too much. 2-3 exercises for push and pull is fine. 3 different types of pullups is redundant, and I'd narrow it down to 1.
Just add legs to push day and core to pull day for example. Or do push + squats and anterior core and pull + posterior chain movements and posterior core.
Not a OP but another dude who does both pole and calisthenics. Doing this requires a reasonably comprehensive routine as it's a fair amount of pulling, push and core.
Depending on /r/bodyweightfitness has a pretty good routine to start out with that you can find here. The book overcoming gravity by steven low link is also a fantastic resource with very detailed progressions from a ton of exercises.
Overall the exercises you do are going to be a lot of variants for pullups, bodyweight rows, dips, pushups, handstand pushups, l-sits, leg raises. The exact exercises variants you do will depending a lot on what your current strength level is. Personally I add weights to my pullups, dips and leg raises.
You can also do progressions on the human flag, varying the difficulty by how long of a lever you are. Tuck is easier than Iron-X which is easier than a straddle with your body in line which is easier than a full human flag.
Good luck
Hi, I live in Australia, and bought a copy of the book. You can buy it from amazon. They offer shipping to Australia. https://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/0990873854/ref=dp_ob_title_bk
Sounds good.
On Amazon. It's expensive, but it is 8.5"x11" and about 600 pages. Also, if you got questions about it, you can post it over to /r/overcominggravity
I left the below comment for essentially the same question in /r/bodyweightfitness, so it may not sound like a /r/gainit comment, but I am also underweight and bulking, and the below has definitely given me incredibly solid beginner gains to work from as a foundation.
Feel free to use my <strong>PPL + RR Cheat Sheet</strong>*. Feedback is most welcome!
Before I switched to doing the Recommended Routine (RR) on the rings at home, I did the Push Pull Leg (PPL) weightlifting routine at the gym. But for more leg volume with weighted squats / deadlifts, I picked up a set of adjustable dumbbells (Powerblock Pro) and decided to restart PPL (dumbbell version this time) together with the RR.
However, PPL is a 6 days / week split routine and not easy to alternate with the RR, which is a 3 days / week full-body routine.
Regular PPL:
- Day 1: Push
- Day 2: Pull
- Day 3: Leg
- Day 4: Push
- Day 5: Pull
- Day 6: Leg
- Day 7: REST
I learned from Overcoming Gravity 2 (required reading for anyone serious about this calisthenics) that full-body routines yield more volume than splits, and decided to cut and splice the PPL exercises into full-body routines that I could use to substitute the normal strength training in the RR.
Full-Body PPL (no longer split):
- Day 1: Heavy Push, Light Pull, Light Leg
- Day 2: REST
- Day 3: Heavy Pull, Light Leg, Light Push
- Day 4: REST
- Day 5: Heavy Leg, Light Push, Light Pull
- Day 6: REST
- Day 7: REST
The rest pattern is the same as RR's, so I can alternate between PPL and RR microcycles without affecting overall mesocycle tempo. Each P/P/L chunk is 2 exercises, essentially a third of a normal PPL day, adding up to 6 (if you don't count the lateral raise super sets).
Notes on # of Sets/Reps/Weight:
With the full-body version, I was also able to do slightly more weight than the normal PPL, especially for the later exercises normally affected by fatigue. I'm guessing maybe because this full-body version has fewer exercises per muscle group so less affected by overall workout fatigue. But some fatigue is good for hypertrophy, so I make sure to hit 12 solid reps on each set, using weights that sufficiently work each muscle group in 2 exercises instead of 6 (normal PPL volume).
In the overall routine:
- Warm-Up
- Skill
- Strength (PPL or RR)
- Flexibility / Isolation / Cool Down
^(*All exercises / stretches are actual links. Warm-up time is a little longer because I'm in my 30s. There is a line next to each PPL exercise to write the weight progression. I recommend pencil so you can just erase/rewrite. I may add something similar to the RR side once I start using a weighted vest.)
> what exercices do you recommend for shoulder pain and knee pain. Also cant get a full squat what do i do
Do you have the Overcoming Gravity 2nd Edition? There's a ton of prehab exercises and exercise progressions for the things you mentioned.
https://www.amazon.com/gp/product/0990873854/
Generally, isolations like rotator cuff and scapular exercises. For knee isolation knee extension and flexion. Full squat you can work up to it with something small under your heels until you gain the flexibility.
Do you have Overcoming Gravity 2nd Edition? Have you looked at the progression charts?
https://www.amazon.com/gp/product/0990873854/
Typewriters are around archer difficulty as they go to archer positions at the end, so generally you probably need to build up some lower progressions between.
You don't need to go to failure to gain strength and hypertrophy, especially if you are a beginner.
Also, build a routine and start doing it. My book and article on it:
https://www.amazon.com/gp/product/0990873854/
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
>I want to really optimize my training and dieting because I haven't really been training hard and dieting the best these past ~7 months of consistent training
Switch to macros! Save yourself the ten years it took me to learn this stuff by spending some time reading this entire thread chain:
Automate your success with meal-prepping! Enjoy great food all day every day! Save money & eat healthier by cooking at home! Get ripped & shredded with calisthenics! No gym pass or fancy expensive equipment required! Enjoy feeling good & looking good ALL the time!!
Get inspired!
- https://www.youtube.com/watch?v=mvJHw64fxgQ
- https://www.youtube.com/watch?v=amsCmNxvKLs
- https://youtu.be/20PWTD8zYas
Get educated!
- https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/
- https://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/0990873854
- https://www.reddit.com/r/overcominggravity/
Get accountable!
- https://www.reddit.com/r/RBNLifeSkills/comments/3mo8ze/the_x_effect_a_useful_tool_to_help_yourself/
- https://www.focusmate.com/
- https://www.reddit.com/r/1000daysofpractice/
Welcome to the club, it's awesome here!!
> I’m a 6’2 175lbs guy who started calisthenics 6 weeks ago. Over the past 6 weeks I learned the handstand, bar/ring muscle up, human flag, dragon flag, pistol squat, L-sit, one arm push up, one arm row.
I assume you have an athletic and probably muscular physique coming in as usually people can't learn these things in a few months.
Do you have the Overcoming Gravity 2nd Edition book? The charts go over various progression of exercises you can work on besides the levers and such.
Generally, after you get the "easy" progressions most of the moderate and hard progressions are going to take a much longer time. It's only because you have an advantage of coming in fairly stronger that a ton of them would take a short time. Usually it's not like that.
> I’ve been training planche for a while now, I am now struggling to hold it..any tips?
Have you read this article and/or the book on isometric hold structuring for progression?
http://stevenlow.org/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises/
https://www.amazon.com/gp/product/0990873854/
Also, there's no way to tell why you are not progressing if you don't include your whole routine and what progression methods you have tried.
> Hello guys, I would really like to know if some of you have any recommendations for a workout plan, or workout split, for an beginner/intermediate athlete wanting to get better at calisthenics and bodyweight exercises!
Do you have the book or have you read this article?
https://www.amazon.com/gp/product/0990873854/
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
Generally, we don't make routines here as we want you to learn how to do it. You can post your routine for critique though.
You're on the sub for Overcoming Gravity and you don't know the book is called Overcoming Gravity?
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition)
Hey, we (or at least I) do not make routines for anyone. If you make a routine we will critique it though.
General routine construction guide:
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
The book if you are interested in learning super in depth about training:
That's the book:
https://www.amazon.com/gp/product/0990873854/
I don't build routines for anyone, but this is the article that explains how to do it:
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
Hey, as others have said, the book would be a good start.
https://www.amazon.com/gp/product/0990873854/
There's also this article which goes through all the basics of constructing a routine too.
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
We generally don't make routines here, so you can make one and post it up for critique so you get better and learn how to do it.
Hey, we don't give people routines here. You make one up and then we critique it.
Here's the link to the book as others have said before: https://amazon.com/gp/product/0990873854
Here's a link to the basics of the book in an article form: http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
If you're looking to learn concepts and want them all in one place I've written one of the best books on gymnastics/bodyweight/calisthenics strength training (also in the FAQ:
https://www.amazon.com/gp/product/0990873854/
Table of Contents and first 3 chapters:
https://stevenlow.org/wp-content/uploads/2018/09/OG2-preview-TOC-Intro-Ch1-3.pdf
Here's the progression charts of what exercises are in the book:
I'm obviously biased but:
https://www.amazon.com/gp/product/0990873854/
Here's the charts of the book that show what rings progressions are in it:
> Gymnastic Foundations 1 is the best thing. I think you have to pay for it, but I found some PDF and videos way back, so good luck on the search.
If you're taking about Sommer's stuff, it is not that good for climbing at all.
I've written one of the most popular books on gymnastics and bodyweight strength training, and I don't think much of traditional gymnastics stuff is that great for climbing
Examples:
I recommend buying it, but I'm also biased. :P
Amazon has a "look inside the book" feature you can use to see all the various topics covered.
https://www.amazon.com/gp/product/0990873854/
I also have the table of contents and first 3 chapters here in PDF form:
https://stevenlow.org/wp-content/uploads/2018/09/OG2-preview-TOC-Intro-Ch1-3.pdf
> Will reading this booking give me advice and guidance on how to perform exercises like iron cross and muscle ups.
Yes, those progressions are in the book and many more.
Here's a google doc of the exercise progression charts to let you see what progressions are covered:
https://docs.google.com/spreadsheets/d/19l4tVfdTJLheLMwZBYqcw1oeEBPRh8mxngqrCz2YnVg/
Lemme know if you have any other questions.
Force = mass x acceleration
Max effort days focus on the mass part of the equation. How much muscle fibre recruitment can you maximally recruit with a max lift.
Acceleration effort days focus on lifting the weight as fast as physically possible for the acceleration part of the equation.
I very loosely follow the conjugate method for my gymnastics to push/pull my strength up.
My plan mainly focuses around weighted chins (for bicep and back preparation for iron cross), fast pull ups (for muscle up), weighted dips (for planche preparation) and psuedo planche pushups (for planche and maltese preparation).
Seeing exceptional progress in gymnastic skills, physique and form. Results 1. Results 2.
Hard to recommend because it require a very good understanding of the method, being in very good touch with your body, and the ability to adapt around the method. No one can do those things or answer any questions for you.
For exercise variations, pick up 'Overcoming Gravity' by Steven Lowe.
Have you read the Overcoming Gravity 2nd Ed book or article on constructing a workout routine?
https://www.amazon.com/gp/product/0990873854/
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
You're routine is pretty bad. It's basically built on the premise that if you feel tired you have a good workout. That's false.
Read this article to understand why that is the case:
https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/
Essentially, there's a point where you get maximal adaptive volume, but that point is often less than most people think if they're throwing dozens of exercises at their body. In that case, you're closer to past maximal recoverable volume. You may make some gains, but they're definitely not optimal and you have a much higher risk of overuse injuries and plateauing as well.
> I found that I have a case of APT,
This is not a big deal and generally fear mongering. Sprinters pretty much have a good amount of APT because it mechanically helps them run better. There's no injury risk to having some.
> I tried doing calisthenics(Reddit recommended routine) last summer but stopped due to constant aches.
If it's too much to start you should scale down and start with 1-2 sets of exercises and scale the exercises to make them easier.
> I come seeking some knowledge from anyone else that may have some ideas or suggestions. I want to correct these issues so that I can lose some weight (which I know is tied partially to diet and 0 exercise) and get more fit as wide and I are trying to have a baby in the next year and I don’t want to be “that guy” that has no energy to play with his kids.
Generally speaking, we don't make any programs for anyone here, but this sub is for the book which helps you construct a routine: https://www.amazon.com/gp/product/0990873854/
Biggest thing is finding something you can do and being consistent with it. Don't try to diet. Change your nutritional habits to something that you can maintain. Some of the ones I tend to recommend for losing weight are:
- Eat til your satisfied and not til you're full (80% vs 100%). Saves hundreds of calories
- Try to fill up on nutritious but low caloric density foods (vegetables) before you eat anything else
- Eat slowly. It takes your brain like 10-15 minutes to get signals from your stomach that you're full so if you eat fast you can overeat easily
- Eliminate snacking
- Drink only water or tea or black coffee. Eliminating tons of sugary drinks saves hundreds of calories a day for most people.
You do not have to try to do all these things at once. Building a habit with just one or two of them to start can help you. Once you're consistent with it like brushing your teeth you can work on adding another one.
Same with exercise. If all you can do is get walking 15-20 minutes a day to start then do that. Then you can consider adding in calisthenics exercises as you lose weight and they become easier.
Do you have the book?
https://www.amazon.com/gp/product/0990873854/
Or read the article about constructing a routine?
http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
The resources goes over the basics of everything and various reasoning.
I to online pole dancing class, I have an aerial arts rig in my back yard that I use to practice aerial silks, I do calisthenics at home and I go downhill skiing.
I would recommend /r/bodyweightfitness for a beginner. The book Overcoming Gravity is also amazing. The FitnessFAQs youtube channel has some good information if you looking to answer questions on certain exercises. These three videos from Dominik Sky also show of exercise progressions from simple to advanced: pulling, core, pushing. This tutorial by Antranik is also great for core.
If you want to work on handblancing with handstands and stuff this instagram account offers a lot of terrific help an exercises.
>Tips for motivation
For me it's helpful to have goals to work towards. For Aerial I'm currently working on putting a piece togethor for a show. For Calesthenics I think a lot of the moves look kind of cool so I work towards being able to do them. The fact that the moves and exercises are distinct and change as you accomplish them has helped me.
The r/overcominggravity has been very informative and helpful for me
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition) https://www.amazon.com/dp/0990873854/ref=cm_sw_r_cp_api_glc_fabc_X4L4Fb2CDDQYG
Porn or fap addiction is not the problem, only a symptom. Something is missing from the boy's life. He's strayed from his path, lost himself.
Rather than joining the Nofap Cult, the boy must be baptized by the Iron Church; in the name of the Bench, the Squat and the Holy Deadlift.
Because Nofap is just "not doing that bad thing". There will come a time in that boy's life where he'd like to live a life based on doing good stuff instead of just not doing bad stuff(From Choke - Chuck Palahniuk).
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Ye shall know the truth and the truth shall set you free(recommended reading for anyone interested).
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Before I switched to the RR on the rings at home, I did PPL at the gym. But in order to do get more leg volume with weighted squats/deadlifts, I picked up a really nice set of adjustable dumbbells (Powerblock Pro) and decided to restart PPL again (dumbbell version) together with the RR.
However, PPL is a 6 days/week split routine and not easy to alternate with the RR, which is a 3 days/week full-body routine.
Regular PPL:
- Mon: Push
- Tue: Pull
- Wed: Leg
- Day 4: Push
- Day 5: Pull
- Day 6: Leg
- Day 7: Rest
After reading Overcoming Gravity 2 from front to back, I learned full-body routines yield more volume than splits in the long-term, and decided to splice the PPL exercises into full-body routines that I could use to substitute the normal strength training in the RR:
Full-Body PPL:
- Day 1: Heavy Push, Light Pull, Light Leg
- Day 2: Rest
- Day 3: Heavy Pull, Light Leg, Light Push
- Day 4: Rest
- Day 5: Heavy Leg, Light Push, Light Pull
- Day 6: Rest
- Day 7: Rest
The rest pattern is the same as RR, so I can decide on any given day whether to do PPL or RR without affecting the week's cycle. I also noticed I can lift more than on a normal PPL because there are fewer exercises hitting the same muscle group, so even "Light" may mean more than I usually do with a normal split.
In the overall routine:
- Warm-Up
- Skill
- Strength (PPL or RR)
- Flexibility/Isolation/Cool Down
Feel free to use my PPL + RR cheatsheet! Warm-up may seem a little longer but that's because I'm in my 30s. There is a space next to each PPL exercise to write the currently used weight in pencil. All exercises/stretches are actual links. Feedback is most welcome!
Having dabbled in both worlds, bodyweight emphasizes a wider variety of muscles and mobility, because of the movements used, and the wide variety of movement. Your numbers on the big lifts may go down, and it may take some time for all the little muscles/ligaments to catch up- the little guys are slow growers!- but moving your body for exercise translates really well to moving your body elsewhere. Barbells can't be beat for raw strength, but there aren't too many of them in the wild :)
If you programmed your own stuff as a lifter and got to mid-intermediate or later, Overcoming Gravity would be a great book to pick up, as there are programming tools that are way more important in BW than in novice/early intermediate lifting, because the difficulty of each individual rep can't be precisely varied *quite* as easily or consistently (microplates FTW!). Beyond that, look at lists of progressions- the recommended routine has good lists, as does Start Bodyweight, and OG (above).
Other thing to call out is that most BW practitioners agree that squats and deads, in particular, can't really be beat after a certain point of strength. The legs are just too darned strong, and mobility too frequent a limiter. There's alternatives, yeah, but if you already know how to do them, well...
What an excellent idea! Stickied I hope?
Lattice conveniently posted a core routine yesterday.
And u/eshlow‘s book Overcoming Gravity has been on my amazon watchlist for ages; am thinking now might be the time to buy it, given that I won’t be spending any money on anything else except food for a while
The book this subreddit is named after.
I started with the workout that was up on /r/bodyweightfitness. Here is a link to it. ( here is the same thing placed into a google doc that is a little easier to read )
I really liked the strength it built and how it just required a place to do pullups (and you can get a cheap pullup bar for like $25).
I have since progressed on to more advanced gymnastics exercises and construct a lot of my own workout based on the content of the book Overcoming Gravity, the bodyweight fitness routine was an amazing starting place for me though.
Finally released Overcoming Gravity Second Edition. It's written for anyone who is interested in gymnastics and bodyweight strength training.
https://www.amazon.com/gp/product/0990873854
More information about the book, including the significant chances from the first to second edition, is available below.
- Table of Contents
- Introduction
- Chapter 1 preview
- Progression Charts
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