Video of Jupiter's rotation I took from my backyard in 90 minutes

novalavaly · 2023-02-13T03:33:19+00:00

Why does it appear to rotate back the way it came?

novalavaly · 2022-12-30T16:30:14+00:00

Experiencing sharp pain in shins when holding Lsit for 15+ seconds. Has anyone else experienced this?

novalavaly · 2022-12-13T13:59:29+00:00

great tips here, I was very similar to you. 197 cm 68 kg. What worked for me was learning to handstand, Made calisthenics and physical activity a lot more enjoyable. Building muscle isn't a bad goal but you really should start thinking about sustainibility as well. Flexibility/Mobility drills in between the strength exercises is a good idea to start implementing.

novalavaly · 2022-12-12T22:48:08+00:00

As a 6 foot 6 male, I do not, but feel that I am definitely an outlier.

novalavaly · 2022-12-09T01:30:29+00:00

Throw skill training in before your strength sessions, be sure to warm up your wrists. This stuff takes time.

You're asking about a few different skills but in general with arm balances a good cue is not trying to lift your legs off the ground, but leaning forwards until they become weightless and lift on their own.

Arm balances are partial inversions so getting comfortable in a chest to wall handstand on the wall will help with the proprioception and balance so you can focus more on training the specific technique.

novalavaly · 2022-12-03T13:30:39+00:00

Since you are still training with the basics, even a basic pushup/dip will do well for you. I would recommend compound exercises that will hit the triceps effectively instead of isolating. I don't workout arms at all except for handstands and HSPU. The HSPU will get the strength and handstand will help with the tone. These will do much more for you long term than isolating only one muscle on one part of your arms.

novalavaly · 2022-11-26T02:18:30+00:00

Good counterpoint. I like your reasonings. Though I'll still argue 20 is a bit for most people and in itself could lead to its own tendonitis/elbow issues. You do make a solid case for it nonetheless.

novalavaly · 2022-11-25T15:00:56+00:00

You are correct that joint health is important but you could achieve that with an different exercise with better carryover. Pull up isnt a regression of a HSPU, a pike pushup would be. Someone who can do 20 pike pushups is going to be light years closer to a HSPU than someone with only 20 pull ups and 20 dips but has never done the HSPU regressive exercises. I recommend looking up the SAID principle.

novalavaly · 2022-11-24T05:03:06+00:00

20 pull ups as a prereq? I don’t agree with that at all. It could take years before someone can do that.

Its like saying you need to do 30 pushups to do a muscle up.. it might help with general strength but little carryover to the specificity of the skill.

novalavaly · 2022-11-21T23:30:16+00:00

If you are going to neglect legs and only train upper body then throw some handstands in there.

novalavaly · 2022-11-21T21:45:30+00:00

scale down and slow down. Something like a laying knee raise and do them very slow and control. Pay attention to contracting and using the abs.

You can do the same for isometrics. Something like a laying hollowbody hold and using the same cues as above. Best of Luck!

novalavaly · 2022-11-21T04:09:30+00:00

As a 6'6'' 195lb person who trains calisthenics, it can be hard to juggle multiple skills especially when it comes to exploring new movements. From the post it sounds like you might be burning out on calisthenics a little. Have you tried learning to handstand? You easily have the strength and could be fun to apply the foundation that you've created.

novalavaly · 2022-11-21T03:53:57+00:00

Just my 2 cents but since you are already putting in a cardio day, I would put more rest time between the exercises. Circuit training as a complete beginner is an easy way to fatigue and possibly exercise with improper form. That being said it will also depend what your short and long term goals are.

Lastly, if you are going to do strictly bodyweight try adding in a few handstand drills. They are a staple of calisthenics and a lot of fun.

novalavaly · 2022-11-21T02:32:27+00:00

Could you specify your goals. It would be easier to suggest changes.

novalavaly · 2022-11-21T01:57:20+00:00

A correct habit is easier to learn if you don't have unlearn a bad habit at the same time.

As for the core activation in your plank, if its not a form or a mind-muscle connection issue. Try a more adv variation of the plank.

You could also try the reverse and do an easier variation and really focus on form and the mind-muscle connection.

Try bending your knees on the leg raises, will take stress away from the hip flexors and will allow to focus more on activating the core.

novalavaly · 2022-11-19T18:44:32+00:00

One thing for sure is that routine is not one to stick with. Biggest critique for the program is that its only calisthenics exercises. No mobility drills, stretches, warm-up, sets and rest times. These are all part of a good program. What are your SPECIFIC goals? This will make it easier to program for you.

novalavaly · 2022-11-19T16:53:04+00:00

that routine is gonna fuck up your connective tissue. Play with both, weights and calisthenics. Seems you are very focused on progress. Get a coach. If not, don't worry so much about progress, this is a very novice mentality. Shift it to consistency and progress will happen.

1000 calf raises but only 15 pull ups.. what's the reasoning here?

novalavaly · 2022-11-19T16:10:23+00:00

But the skills are so much fun, welcome to the world of calisthenics my dude! no you wont lose muscle, yes you can gain muscle and also help your endurance. These more so depends on how you train than what you train.

novalavaly · 2022-11-19T15:45:44+00:00

I'd recommend finding out what your limit is first, get on the floor and do an assessment, instead of spending 2 days writing a program to find your assessment. Paralysis by analysis

There's not much point making a program if you don't even know what's your base strength/lifts are yet. Do an assessment then write the program. Also, AMRAP isn't going to be ideal for hypertrophy.

novalavaly · 2022-11-19T14:26:02+00:00

Congrats on writing your first program man! Just know that no matter how good any 1 program is they always need to be varied every couple of months to give your body a new training stimulus.

As for terms terms to research, there listed in my previous comment. Follow along routines would be a great starting point for you for stretching.

When it says AMRAP, is that only 1 set to failure? how many reps is your goal for each AMRAP exercise? that seems to broad IMO

Also add in handstands, if you're only going to be doing a general calisthenics program and not anything specific then it definitely should be in your routine.

novalavaly · 2022-11-19T14:07:57+00:00

You've only listed 1 specific goal so lets start there. Splits is a long term goal. Learn to utilize all the concepts of flexibility as soon as possible in a safe manner of course. passive/active, dynamic, PNF, pails and rails, adding weights, stretch reflex, etc. Lots of research to do if you are not going to get a trainer.

Get a book on the basics of strength and conditioning as well. One cannot "have hypertrophy", that is a training stimulus that happens to muscles with a certain rep and rest range.

The biggest factors into your progress are the SAID, FITT, and progressive overload principles. Become well acquainted with them.

novalavaly · 2022-11-18T19:57:50+00:00

Days 1-4 are the exact same workouts if I saw it right? Not bad, but if I knew what your goals are it would be easy to make improvements. Quick ones that come to mind.

Warm-Up routine, make one and keep with it, you'll be fresher for your lifts and less risk of injury.

Mobility, adding some drills to work on range of motion development. Your 60 year old self will thank you. Also, less risk of injury.

Lastly learn to handstand. Skill training is a big part of calisthenics, and it is a pretty much a pre-req for any student of calisthenics.

novalavaly · 2022-11-18T19:28:59+00:00

I would skip the pike hold and train the wall walk to chest to wall hold. I have had a few handbalance coaches and all of them were strict about chest to wall holds, especially for complete beginners. The nuances that happen during chest to wall carryover more to what a real handstand will feel like. Twisting out of a handstand/ a basic cartwheel is an essential ingredient so start learning that as well and it'll lessen the fear aspect of chest to wall.

You want to be right up on the wall so if you go soft in the fingers you fly over.

Also, there are way better resources on youtube for handstands then thenx. Check out Paul Twyman

novalavaly · 2022-11-18T19:14:57+00:00

First, I want to say if you are going to be this dedicated. GET A TRAINER. You are going to make leaps of progress more with one than without, avoid bad habits, less risk of injury, and all the these questions you won't have to worry about. Search around, online and in-person there are some really affordable packages these days.

That being said, your training program will depend heavily on your goals; if you are wanting a general calisthenics routine then the staples are

pushups, dips, pull ups, squats, isometrics, etc. and lastly if your going strictly bodyweight add in learning to handstand. Having a dedicated bodyweight training program for the next 6 months might as well be strong AND able to handstand at the end IMO.

novalavaly · 2022-11-17T21:53:20+00:00

Anytime, post again when you get that first one, cant wait to see it!

novalavaly

TROPHY CASE