Strength Training through Calisthenics

[Lord of the Large Pants]

With some technique adjustment I can now do the 30 second hang. Biggest thing was grip. I put the padded handles on the bar and it made a huge difference. Also I'm setting a timer. It just really helps not to count. It may be mental, but whatever. I'm going to do that for a while and see what happens.

 

[CrunkLord420]

I was looking for books and resources about this. There is a lot of stuff written by personal trainers and gym influencers, I didn't like that. I got recommended "C-Mass" by Paul Wade and I read a bit of it, it explains the basics very well. The style can put some people off, but that's just the way it's written. The knowledge is solid.
Another book which is worth to have is "Strengh Training Anatomy" by Frederic Delavier. It's an album of different excercises which let you pick what to do if you want to train a particular muscle.

I've skimmed Paul Wade's Convict Conditioning, it has some good form descriptions and images. I like how it promotes Back Bridges but the One-Arm-Handstand-Pushup is such a gimmick. Overcoming Gravity by Steven Low is an absolute tome of sports medicine, not really about forms, for intermediates.

It just really helps not to count. It may be mental, but whatever. I'm going to do that for a while and see what happens.

Unless I'm going for a PR I generally don't count reps, (I get a PR every time I count reps). Reps seem arbitrary in comparison to time under tension and progressive overload. When you work out most days you can't go full power every day. It is these reasons I just focus on how my body feels. I go hard, but I'm not going to give myself an injury to hit some rep quota. I work them until they feel right and fatigued.

Biggest thing was grip. I put the padded handles on the bar and it made a huge difference.

I think it's normal for beginners to grab the bar with their palms, often with their wrists at an angle so they can compensate by torquing on the bar with their lats. As you get more grip strength it becomes more comfortable to start hanging on the bar by your fingers with your wrists aligned along the vertical axis. See image below, I consider both to be valid despite what the graphic says.

 

[Trump's Chosen]

First of the two positions seems more prone to injury to me.

 

[CrunkLord420]

Adding grip tape to the slick painted metal of my dip bar has enabled me to progress further into the front lever. It's a big improvement. I did a bunch of research into grip tape before hand, and existing information is pretty vague, so here's my information.

Howie's (Non-Stretch) Pro Grip Tape is a very tacky and moderately coarse cohesive grip tape, meaning it has no adhesive, it sticks to itself. It sticks very well to itself, almost too well because it's a pain to get the tape off the roll. Popular among firearm enthusiasts for being a cheaper alternative to firearm-specific rebrands like Goon Tape. Despite this, it's actually pretty expensive for a small 5 yard roll of the stuff, enough for one dip bar plus maybe some leftover.

Upon further research I learned that cohesive tape is primarily sold as vet wrap, as it does not stick to fur. It's sold in the stretchy style (Howie also sells a stretchy variant of their grip tape) and is much cheaper than Howie when purchased from Generic Chinese Supplier #420. I tried this, getting 12 rolls for less than the cost of 2 of the namebrand. It would definitely work as a cheaper alternative but the non-stretch stuff is just way more tacky and grippy in comparison to the vet wrap. Since the vet wrap is stretchy it also can shift unless you apply it specifically to avoid that: fully-stretched the vet wrap as you apply it, and be generous with the overlap. It's still an improvement over the slick wood of my p-bars so I'm leaving it on..

 

[Lords Greatsword]

I like how it promotes Back Bridges but the One-Arm-Handstand-Pushup is such a gimmick.

I remember trying to search everywhere to see if a feat like that has ever been done, though the closest I've come across so far was a vid with Cai Yong going from an elbow lever into a handstand. Even still, it was an insane display of bodyweight strength.
What do you think of the regular one arm pushup? I like how much stricter the book teaches it compared to the way many others perform it, and although I'm still a couple progressions off from having the right to rep them out, I tried singles out of curiosity, and it felt like good work on the arms.

 

[⋖ cørdion ⋗]

Niglets with cement in milk bottles will get ripped, halfway starving in Africa while Americans give up on working out cause their youtuber shillord said something odd.

This is however the kind of working out I can respect. Functional strength for feats rather than performance. The fact a rescue ice climber won that one korean athleticism competition with everything from ripped influencers to strongmen and this lean mf'er won is so cathartic.

 

[Nicholas Gur]

With some technique adjustment I can now do the 30 second hang. Biggest thing was grip. I put the padded handles on the bar and it made a huge difference. Also I'm setting a timer. It just really helps not to count. It may be mental, but whatever. I'm going to do that for a while and see what happens.

Get some lifting gloves. They're great if you're having grip issues, or want to eliminate sweaty palm mishaps during your sets. Some cheap generic brand ones from a big box store are more than sufficient. Don't fall for no glove propaganda, that's just faggots who want you to give them a callous job. A real man takes care of his hands and feet.

 

[CrunkLord420]

What do you think of the regular one arm pushup? I like how much stricter the book teaches it compared to the way many others perform it, and although I'm still a couple progressions off from having the right to rep them out, I tried singles out of curiosity, and it felt like good work on the arms.

I can't speak on it since it's not something to train to do, currently focused on pulling skills and my joints can only take so much fatigue.

Though I've recently thought about it to address possible asymmetries related to crosstraining in sports. I got a pair of light dumbbells from the thrift store to identify asymmetries and do rehab stuff with. One arm push ups might be useful there. I suspect that perfect symmetrical load management between your arms is very difficult, that your stronger arm will always compensate for the weaker. I've noticed that my dominant arm's hand always gets roughed up quicker when it comes to callouses and stuff.

 

[The Real Slim Shady]

I noticed the assymetry in my arm strength too. I was told somewhere else one way to make up for it is to more reps with the weaker arm, which sounds like the most basic solution but that's what I do now.

 

[Sultan Bin Jewstar]

Don't fall for no glove propaganda, that's just faggots who want you to give them a callous job. A real man takes care of his hands and feet.

Gloves are a cope for shitty grip strength. Hand flounders around on bar == shitty grip strength == worse calluses and blood blisters. There's a different argument to be had if you're doing crossfit-style shit as fast as possible, but slow and controlled will yield the best results and keep the calluses to a minimum. You'll still get them, but ripping your hands is the real antithesis of what someone who's trying to stay fit wants.
Fatgripz are pretty helpful. Captains of crush grippers are gay to use, but they work too.

I've noticed that my dominant arm's hand always gets roughed up quicker when it comes to callouses and stuff.

Compensatory strength is real and not always uniform. Strong shoulders and lats on one side may mean weaker forearms/grip on that same side where the inverse is true on the other side.

Upon further research I learned that cohesive tape is primarily sold as vet wrap, as it does not stick to fur. It's sold in the stretchy style (Howie also sells a stretchy variant of their grip tape) and is much cheaper than Howie when purchased from Generic Chinese Supplier #420. I tried this, getting 12 rolls for less than the cost of 2 of the namebrand. It would definitely work as a cheaper alternative but the non-stretch stuff is just way more tacky and grippy in comparison to the vet wrap. Since the vet wrap is stretchy it also can shift unless you apply it specifically to avoid that: fully-stretched the vet wrap as you apply it, and be generous with the overlap. It's still an improvement over the slick wood of my p-bars so I'm leaving it on..

This is pretty solid, but gets fucked with a quickness if you're a sweat hog. Athletic tape has treated me well to counter this, but you've got to contend with the smegma left on the bar if you want to take it off.

Spoiler: crossfit sperging

To the point of crossfit-style calisthenics:
cons:

• it's gay
  • you will feel gay doing it
  • the workouts are called WODs
• it is institutionally an MLM
  • typically $100+/mo
  • gyms pay dues to "big crossfit" for coach accreditation
  • if you "subscribe" to a gym for the purpose of doing gay-feeling workouts, expect to be surrounded by gay people you paid out the ass to be around
    • you will be pushed to fuck your form in ways that you know feel like shit and often the people encouraging you to do so are retarded
      • read "you will get hurt and you will feel it as it is happening and some unreasonably positive fag reaffirms how much you're fucking yourself up"

pros:

• it is the best bang for buck if you
  • are a fat fuck who needs to burn calories because you can't stop eating
  • want to slap on a few pounds of muscle relatively quickly
  • don't want to spend more than 30 minutes working out
• you can stick to strictly calisthenic workouts and spend nearly nothing
  • abmat
    • puts abs at disadvantaged stretch from the bottom of the movement
  • pullup bar of some variety
  • something to step/jump up onto
  • yoga mat
    • will stop you from rubbing your ass raw
• workouts are typically balanced between push/pull and muscle groups
• lots of free resources like wodwell

 

[The Real Slim Shady]

Crossfit was always odd for me. I used to do bouldering in a gym club that had a crossfit area on the opposite side, with the changing rooms in the middle. Everytime I went back to change I saw all these guys and gals doing the weirdest and most funky looking excercises. The room was full of large toy-like props, footsteps, big-ass ropes hanging from the ceiling and whatnot. The thing I dislike about crossfit is the fast paced heavy weight movements (best way to fuck up your joints - I am not a physiotherapist but I have a feeling), and it's meme status. These people were leaving sweaty handprints on everything after 30 minutes of that shitshow and I could do bouldering for an hour without making my t-shirt wet, while still get post workout muscle soreness the next day. It's as if crossfit was made for social media points because looking at traditional workout gets boring to your followers, unless you're a young lady in tight sportswear.

Sadly that gym club had to move to a smaller location and I rarely go there anymore, they made the boulder walls half as tall and that took out all the fun.

 

[Sultan Bin Jewstar]

doing the weirdest and most funky looking excercises.

Some of them have merit. burpees, box step-ups, and handstand pushups are top tier movements in my book.
Some of them are bastard versions of above that are purpose-built to fuck your joints or just make you look like someone who can't decide which exercise to do so you do them all.

Spoiler: table of autism

legitimate​	meme​
burpee	devil press- it's just a meme
box step-up and controlled box jumps	fast-paced box jump- more people have given an achilles to this exercise than it's worth
handstand pushup	deficit handstand pushup- you will separate your shoulder unless you have uncommon flexibility
farmer's carry	running farmer's carry- goodbye ankles, knees, shoulders, and low back
jump rope	double unders- there is no legitimate use for this beside propping up a cottage industry of expensive jump ropes

The room was full of large toy-like props, footsteps, big-ass ropes hanging from the ceiling and whatnot.

This is shit tier bait for the same people who want to do a little with a lot. almost none of the equipment does something irreplaceable. The GHD is probably the single piece of equipment I would vouch for.

The thing I dislike about crossfit is the fast paced heavy weight movements (best way to fuck up your joints - I am not a physiotherapist but I have a feeling)

You're right. Being told to lift faster above form by a guy who does his hair to work out is a meme. A significant number of crossfit gyms have partnerships with rehab clinics for this reason.

crossfit was made for social media points

Yeah. That's why then invented the enterprise-scale fitness malpractice olympics. The idiots who buy into it want nothing more than to be seen working out wearing an overpriced plate carrier.

 

[CrunkLord420]

Nathan Bosech won some recent competition and finished it off with what I call the ROTATOR CUFF DESTROYER 9000: https://www.youtube.com/watch?v=J_6a3d6rd1Q&t=845s

 

[Clout $ Monei]

It's kind of a meme but Solitary Fitness convinced me that body weight is all you need. I don't know if the info is on par with other books, but it really goes all the way on the "no equipment" premise. For example there's biceps exercises where you push one arm with the other, because Bronson didn't even have a bar to do pull-ups. Otherwise it's funny to read the guy get mad at fatties, and it also includes jelqing tips on top. 4/5.

Calisthenics is perfect for me because I don't do planned work outs, I just pump a few sets of whatever I feel like throughout the day. Can't do that if you need a full gym to get going.
Recently I've reassessed one arm push-ups. I used to be terrible at it because I had the wrong technique : I was trying to keep my hand underneath my chest the whole movement. Now I go from center chest when extended to under the shoulder when down, and shift my weight from both feet to only the foot opposite to the arm used at the same time. Working my way up to sets of 5 currently.
One leg squats feel fine muscle wise, but I'm worried about a random pinch at the front of the knee. It sucks because I don't want to do 6 million squats to compensate.

 

[CrunkLord420]

Bumping with some cool training footage by Maxefrt with Leo Wang appearance

 

[BiggestKai]

Does anyone have any tips on ankle mobility/being able to deep squat better in preparation for one legged squats?
I used to think I did bodyweight squat with good form but once I progressed to "close squats"(legs practically glued together) I've noticed just how awful my balance is and how I involuntarily lift my heels off the ground(probably a side effect of that being my normal sitting posture thanks to being a manlet) or bend forwards without having the crutch of a really wide stance or toes pointing outwards.
I've spent the past two weeks doing calf raises off a raised platform and stretching during the negative motion every day but it hasn't really made any difference.
Time to go back to the basics and do supported squats while making sure I have proper form?

 

[Lords Greatsword]

I used to think I did bodyweight squat with good form but once I progressed to "close squats"(legs practically glued together) I've noticed just how awful my balance is and how I involuntarily lift my heels off the ground(probably a side effect of that being my normal sitting posture thanks to being a manlet) or bend forwards without having the crutch of a really wide stance or toes pointing outwards.

When I worked my way to the pistol squat, on every set I did for regular squats, I would bring my heels closer each session until they were eventually touching each other, and I just did 3x20s with that for a while before making attempts at pistol squats. Technically, it's a bit of a skip from the strict Convict Conditioning method, but since then I've been able to do sets of 8-10 with pistol squats without much trouble.

Basically, just spam them more until your legs get the hang of it. If you can't close squat properly yet, try easing your way into it each session until you get it, perhaps 1 inch at a time or so.

 

[Swine Schwein]

It's easy to do dropsets or partials with calisthenics, and going to failure before that is usually as safe as it gets. Two examples:

Pushups - go to failure, then drop your knees to the floor and continue as if nothing happened and revel in the burn. Go to failure with those cheating girl pushups too. Yes you will look like a pussy if someone walks in at that point but who cares, ecxept you?

Body rows with rings - go to mechanical failure, until you can no longer get high enough to the end position, then squeak in whatever shitty partials you can. Whatever retarded movement counts. It looks like shit but why not get a little more out of the whole thing.

I also appreciate bands and the assistance they can provide. Can't do pullups, pistol squats or ring dips? Fucking bands, man. Basic calisthenics exercises are easily assisted and it's also easy to up the resistance by usually just wearing a backpack filled with shit, books and mundane boulders if you think you're gitting too gud

 

[Jesus Swept]

I've gone from to being barely able to do 1 pullup and having to do negative pullups as a cope to doing as many as 4 sets of 3 from a dead hang with good form. Same thing with dips - I've gone from negatives only to doing 6 in a row and coming back for multiple sets.

Every time I see someone else doing pullups they're practically swinging themselves up and down and kicking with their legs. I don't know if it's some meme crossfit thing or if people are just retarded and lazy but that can't be doing anything for your body.

 

[The Real Slim Shady]

That's retarded, if you are swinging like a monkey on the bar then you are not doing pullups. We discussed upthread that crossfit is a con and that doing the excercises 4x faster than normal can only hurt you, you should do pullups steadily and moderately slow, like 3 sec up and 3 sec down. There is a version of pullups where you curl your legs when you go up, that works out the abs as well. If you do these and start swinging on the bar it means you are doing them too fast.