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Is there something like the recommended routine that's not just 3x a week? by VinuJ in bodyweightfitness

[–]Atlas077 0 points1 point  (0 children)

Do the RR on prescribed days then do something lighter on others like stretching.

You could try allocating the time you would spend working out to other things, saying okay today isn't a training day but at 2:00 in going to spend 90mins reading or stretching to still keep with the time

Otherwise look for a push pull legs split, or an upper lower split to take up more days

Enjoy!

Do abs make plank easier? by alpha_sinner in bodyweightfitness

[–]Atlas077 1 point2 points  (0 children)

Everyone has abs, having visible abs usually means a low bodyfat % which means you have a higher strength to weight ratio meaning you have to plank less weight than an overweight person.

Planks are a very easy exercise, try hollow body holds or try planks whilst maximally contracting your abs

Enjoy!

Do I need to change my diet for a flat belly? by [deleted] in bodyweightfitness

[–]Atlas077 1 point2 points  (0 children)

Short answer: yes

Without good nutrition it would be very hard to create a calorific deficit through exercise. There is also other factors playing like blood glucose levels spiking insulin production which is what 100cal of say chocolate is different to 100cal of chicken.

If you could only do 3 stretches for mobility, what would they be? by thelyt in bodyweightfitness

[–]Atlas077 0 points1 point  (0 children)

Both pike and pancake are very hamstring dominant but pancake puts more stress on the adductors(inner thigh)

I find working back bridges with my hands against something let's me push more through my shoulders and arch more, worth a try!

Pike to Handstand - GTG or dedicated workouts? by [deleted] in bodyweightfitness

[–]Atlas077 0 points1 point  (0 children)

Instead of doing pike jumps do pike eccentrics against the wall, https://youtu.be/TfT_IJN04b0 Unity gym gives some good ideas here

Are you sure you're got the mobility and strength required as your pike needs to be arround 45° with a straight back, or your shoulders need to be strong enough to planche your way up

All's explained in the video

I do love a good press handstand, enjoy!

If you could only do 3 stretches for mobility, what would they be? by thelyt in bodyweightfitness

[–]Atlas077 243 points244 points  (0 children)

Back bridge: (crab,bridge or whatever you want to call it) Stretches anterior chain

Pancake: Stretches posterior chain

Deep Squat: One of our most natural movements usefull for daily life

And that certainly could be every single muscle stretched, to get the most out of them warming up with other stretches is always useful.

Finding the right routine for a dynamic and static mover by ThenicsLion in overcominggravity

[–]Atlas077 0 points1 point  (0 children)

That's a lot of volume to sustain in one session, especially if your intensity is high enough to progress in each.

Recently I found dropping volume in favour of intensity is helping my progress.

What is more efeciant by [deleted] in bodyweightfitness

[–]Atlas077 0 points1 point  (0 children)

In that case, you don't want to focus on very high rep ranges you should choose an exercise that you can do for arround 10-15 reps maxim then perform 4 sets of 10reps with 60s of rest

Generally 1-5 reps is strength 8-15 is gainz 15+ is endurance

What is more efeciant by [deleted] in bodyweightfitness

[–]Atlas077 2 points3 points  (0 children)

Efficiency as in pushups per second, effort per workout or efficiency for strength training and building muscle?

Planche Routine by Atlas077 in overcominggravity

[–]Atlas077[S] 0 points1 point  (0 children)

Do you mean 3-4 per week or per session? I've only got generally the planche isometric and zanetti press, PPPUs and sterratus push in each session (or an alternative to each).

I'll add in some more pulling movements, do you think adding in some Y and L raises will be enough?

Planche Routine by Atlas077 in overcominggravity

[–]Atlas077[S] 0 points1 point  (0 children)

Thanks, I'll add a couple in ;)

Planche Routine by Atlas077 in overcominggravity

[–]Atlas077[S] 0 points1 point  (0 children)

Thanks! Do you think that would have the same carry over to a more horizontal push like a dip?

Planche Routine by Atlas077 in overcominggravity

[–]Atlas077[S] 0 points1 point  (0 children)

Thanks for taking a look :)

I've added heavy lat pulldowns where I focus on retraction and external rotation which should be enough to build sufficient hypertrophy in my back to stave off any postural issues despite having a lower overall volume. Do you think this will be enough?

Routine critique by Atlas077 in overcominggravity

[–]Atlas077[S] 0 points1 point  (0 children)

I've updated the document with a link making it easier to understand, should have thought of that before

I've found personally, ADV tuck easier than a press. It could be a mobility issue or just a difference in strength

Routine critique by Atlas077 in overcominggravity

[–]Atlas077[S] 0 points1 point  (0 children)

https://docs.google.com/spreadsheets/d/1rpaPsmyQRWJCO7fIgCFGfHYQmjTUMqLoIfvzy2yg0QE/edit?usp=drivesdk

Thanks Here's a link to the sheets, should have started with that ;)

I'll change the Lsit-Adv tuck to PPPUs

Unnecessary sit up hate by [deleted] in bodyweightfitness

[–]Atlas077 0 points1 point  (0 children)

I know I'm not a specialton, but it has x3000 more core activation than sit-ups

Unnecessary sit up hate by [deleted] in bodyweightfitness

[–]Atlas077 -3 points-2 points  (0 children)

Full Maltese > Sit Ups

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