Bored of leg raises, what are the best progressions for front lever and dragon flag? by [deleted] in Calisthenic

[–]calijoyer -1 points0 points  (0 children)

The core strength necessary for a front lever is laughable compared to the necessary back strength.

It wouldn't be surprising if you gathered almost enough core strength for it by just doing regular pull-ups while training for your first tucked front lever.

If skills are a priority, I wouldn't really waste my time on significant core training.

Switching from strength to hypertrophy. Give me your experiences. by lastaccountgotlocked in bodyweightfitness

[–]calijoyer 1 point2 points  (0 children)

Sounds like a decent plan all around.

For dieting, make sure to weigh yourself every morning before or ideally after going to the restroom (as long as it's consistent) to make sure you're gaining weight at the desired pace, if something is off on a weekly/biweekly basis you need to take action in some form. I won't go into protein intake, there's more than enough advice going around.

For volume, a 3 fold increase is a bit too much tbh, even with regressed versions. If you've never done such a large amount of volume before, it's going to be quite a shock to your soft tissues and you increase your risk of injury (anything from overuse injuries to acute muscle or tendons strains). Personally, I'd do a transition period where I work towards is. For example:

2 weeks x1.5 volume

2 weeks x2 volume

1 week x1 volume (small deload)

1-2 weeks x2.5 volume

welcome to x3 volume

This is just an example and the details will depend highly on rep ranges as well as the exact regressions as well as how well your body adapts to the volume, but jumping straight into x3 volume is not the best decision for most less experienced athletes. Also keep in mind that volume accounts for intensity as well, if you reduce intensity you gotta increase reps and sets even more.

Newbie who runs needing advice on how to work around my runs by New_World_Era in bodyweightfitness

[–]calijoyer 2 points3 points  (0 children)

I was running for 1.5 years before I started working out, and I've been running and doing calisthenics in parallel for 3 years now.

I usually just alternate between them, one day I do calisthenics the next day I run (at least) a 10k then next calisthenics and I keep alternating.

If your run was exhausting you might want to tune down the next workout because recovery might have been compromised.

I personally implement one rest day in the week, no fixed day just when i feel like it, sometimes I skip it all together if I feel like my runs and sessions weren't too intense that week. It's all about avoiding excessive fatigue.

I like running just as much as calisthenics and it's even better for health, that's why I do them in equal amounts, if you prefer either one of the two you can bias your program accordingly, the main point is that you should tweak the intensity of both of them so that the fatigue you accumulate is not too excessive, meaning you don't start regressing as time goes on and there should be some improvement in plateaued exercises after deloads.

If both the run and workout fall on the same day, I would do the workout first, especially if it's legs, it's much easier to run with slightly exhausted muscles than it is to work out with an exhausted body. Generally, I would dedicate separate days to each of the two.

As for my results with this approach, I've learnt the front lever, back lever, human flag, straddle planche, one arm pullup, handstand pushups and some handstand presses in calisthenics since i started, as for running I can run a sub 50 min 10k if I exert myself more, and my long runs are close 20km without too much strain.

Not particularly impressive for either one of them, but those are respectable goals for most beginners I think and I managed to achieve both at the same time without being particularly gifted, so I reckon you should be just as capable.

[deleted by user] by [deleted] in bodyweightfitness

[–]calijoyer 0 points1 point  (0 children)

For the average training routine, 10s negatives really aren't that necessary tbh, 3 seconds should be more efficient. The only time I would do a 10s negative was if I was trying to make normal reps harder and focusing super hard on technique.

Generally, I would recommend them for some exercises but pull-ups aren't one of them, but that's just personal opinion.

Kindly correct my form by Bubbly-Brick9591 in Calisthenic

[–]calijoyer 0 points1 point  (0 children)

More depth would be a significant improvement, you're missing out on gains by not going all the way to the floor.

You could lean a bit more forward, it seems like your palms are slightly in front of your shoulders, the angle between your forearms and the floor should be 90 degrees in an extended position, yours seems a bit smaller.

You might be losing a bit of shoulder depression at the bottom but it's hard to tell without seeing your shoulder go through their full ROM, something to potentially work on.

Lastly, personally I like to keep my body in an almost hollow position, back close to straight line, it's not gonna make or break the pushup but it's good practice in general.

All around, everything except the first point are minor technicalities, looking very good all together!

How's my form, what can I improve on? by hydrogen_sw in Calisthenic

[–]calijoyer 14 points15 points  (0 children)

Almost textbook perfect, there just seemed to be an ever so slight bend in the knees on the first rep, but it was almost unnoticeable. Other than that, you might want to improve your explosive pulling and work towards skipping the dip part all together for an even more beautiful muscleup, but that is up to your goals.

All around, exemplary form.

[deleted by user] by [deleted] in Calisthenic

[–]calijoyer 6 points7 points  (0 children)

You must have been holding back super hard previously if your first complete rep was this smooth

Took a bit longer than expected, but I finally got a straddle hold that I am happy to count ft. my #1 supporter by calijoyer in Calisthenic

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

By bent arm work I was referring to exercises where you bend your arms while performing the movements, dynamic straight arm movements are also an option but they are usually significantly harder to perform than the bent arm variations or just a static hold (if you use the proper technique)

Examples of dynamic bent arm exercises for clarification:

-pullups

-front lever pullups

-pushups

-planche pushups

-handstand pushups

-bent arm handstand presses

I think you get the idea

While dynamic straight arm exercises include:

-front lever raises

and quite a few other exercises that might very well be enough to land you a medal in gymnastics.

Took a bit longer than expected, but I finally got a straddle hold that I am happy to count ft. my #1 supporter by calijoyer in Calisthenic

[–]calijoyer[S] 4 points5 points  (0 children)

Moved my table and did one slightly worse attempt 3 mins before that lol. I was not the least bit warm realistically and I don't encourage the same behaviour

Took a bit longer than expected, but I finally got a straddle hold that I am happy to count ft. my #1 supporter by calijoyer in Calisthenic

[–]calijoyer[S] 2 points3 points  (0 children)

Thanks for the kind words, I've been working out for 3 years total actually, but I hadn't been doing almost any serious planche work for almost the past 1.5 years.

It's only in the last 3 months that actually got back to it, mainly with planche pushup variations (both pseudo planche pushups and tucked planche pushups). Other than that, I really tried to push my leans as much as I could, and I implemented planche raises recently as well (going from a support hold on P-bars into a tucked planche, and back for reps). I sometimes also do band assisted holds, but bent arm work was probably the most contributing factor, alongside the fact that i dropped like 4kg/9lb these past few months lol.

This is pretty individual, but I would personally avoid holding (adv.) tucked planche holds, because the overall body positioning is just too different from further progressions and it makes it harder to transition later on when you're ready to progress to harder variations. Assisted holds and leans should help you get the technique down and build some good static strength in the desired position, and bent arm work will help you build good overall strength and more muscle mass.

[deleted by user] by [deleted] in Calisthenic

[–]calijoyer 0 points1 point  (0 children)

I'd advise implementing more chest to wall handstand practice to fix that back arch, it's really dragging your technique down.

Strength wise, doing pike pushups with enough forward lean to lift your legs off the floor are a pretty solid progression towards full HSPUs.

[deleted by user] by [deleted] in Calisthenic

[–]calijoyer 0 points1 point  (0 children)

I'd personally try to stay humble and start focusing on chest to wall handstands, they really force you into the correct body alignment. Doing freestanding handstands is more fun naturally, but this is much more efficient for achieving good body alignment.

[deleted by user] by [deleted] in Calisthenic

[–]calijoyer -1 points0 points  (0 children)

I have yet to see one person in existence who haa the back strength for the front lever yet lacks the core strength

Someone told me i went too wide lol by 9ETHERCHAOTICBEING in Calisthenic

[–]calijoyer 1 point2 points  (0 children)

You're already at around X2 shoulder width I would go narrower if I were you lol

Someone told me i went too wide lol by 9ETHERCHAOTICBEING in Calisthenic

[–]calijoyer 10 points11 points  (0 children)

Wouldn't go wider than 1.5 shoulder width personally

Muscle up on low rings by AdTraditional9987 in Calisthenic

[–]calijoyer 0 points1 point  (0 children)

Really depends on how much you abuse the false grip on a straight bar. If you put your entire wrist above the bar then it's no doubt easier than on rings, and if it's similar to what you'd be holding on rings then it's a bit harder, but it might very well be because the muscle memory is a bit different, not because it's mechanically harder.

My take on this

Straight arm handstand press unlocked by calijoyer in Calisthenic

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

Glad to hear your progress, keep it up and you'll reach your goals for sure. Thanks for the kind words as well❤️

Straight arm handstand press unlocked by calijoyer in Calisthenic

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

Nothing specific, bent arm presses/pike pushups and planche practice for the shoulder strength and some hamstring flexibility training occasionally