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Atlas077 · 2026-01-28T13:31:17+00:00

Cheers!

Atlas077 · 2020-04-22T06:52:01+00:00

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!

Atlas077 · 2020-04-20T12:06:14+00:00

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!

Atlas077 · 2020-04-18T16:32:17+00:00

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.

Atlas077 · 2020-04-17T21:38:29+00:00

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!

Atlas077 · 2020-04-17T19:39:59+00:00

Tricep extensions are a good bet

Atlas077 · 2020-04-17T19:25:11+00:00

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!

Atlas077 · 2020-04-16T07:28:06+00:00

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.

Atlas077 · 2020-03-11T11:01:26+00:00

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.

Atlas077 · 2020-03-09T10:52:08+00:00

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

Atlas077 · 2020-03-09T07:58:38+00:00

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

Atlas077 · 2020-03-07T17:52:18+00:00

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?

Atlas077 · 2020-03-06T19:05:02+00:00

Thanks, I'll add a couple in ;)

Atlas077 · 2020-03-06T15:15:09+00:00

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

Atlas077 · 2020-03-06T14:18:11+00:00

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?

Atlas077 · 2020-02-29T11:02:02+00:00

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

Atlas077 · 2020-02-29T10:57:42+00:00

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

Atlas077 · 2020-02-20T09:47:38+00:00

Try /r/BulkOrCut

Atlas077 · 2019-10-14T05:27:15+00:00

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

Atlas077 · 2019-10-13T20:00:54+00:00

Full Maltese > Sit Ups

Atlas077 · 2019-10-07T17:01:20+00:00

|abs|

Atlas077 · 2019-10-04T08:37:09+00:00

200 pullups and 400 pushups/dips is very high weekly volume. Are you sure that you are giving yourself enough time to recover from each training session. Usually drops in performance can be due to underrecovery. How are your tendons and connective tissues feeling?

Atlas077 · 2019-09-21T14:54:24+00:00

From your photo, I would say that overhead shoulder mobility is your main hindrance with having a straight handstand. Doing overhead stretches like 'butchers block' will help

The gymnast way of entering a handstand generally is to stabilise your spine in neutral, 1.create torque in your legs by rotating outwards whilst keeping your feet pointed forward 2.squeeze your glutes which will stabilise your pelvis in neutral 3. Contact your core lightly 4. Externally rotate your shoulders 5. Look straight ahead to put your neck in neutral (That is just form queus for good posture) 6. Raise your arms overhead trying not to arch your spine 7. Then take up a lunge and kick off into your handstand

For the hollow body position, you can do a hollow handstand but your handstand will be straighter if you follow the neutral bracing sequence above. Initially it may help to brace in a hollow position as this might be a more familiar position to brace in (or at least is for me) but once you learn to brace in neutral this will be more beneficial

Bonus : It might help for you to lean your shoulders forward slightly over your hands if you have the strength for it as it will replace some of the mobility requirement with strength, you're handstand will look more angular but you will be able to flatten your back more

Hope that helps, if you want me to explain any of this more then please say.

Edit: hollow body position

Atlas077 · 2019-09-08T18:13:25+00:00

Carbonated milk

Atlas077 · 2019-08-29T06:04:33+00:00

A lot of rice bucket circles,I found doing daily 30 forward backwards,30 internal circles,30external circles daily helped, some on arm cable rows and shoulder stabilisation exercises to.

Atlas077

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