calisthenics fucking MOGS
>pullups, one arm pullups and muscle ups
>front lever
>planche
>dragon/human flag
>handstands and hspu
>iron cross
this shit will always be much more impressive to normies than your boring ass bench PR

I want to start doing calisthenics, I'm 41, do we have a thread for this?

>>76397942
unc you need to look into buying a lot at the graveyard

>>76397942
they die pretty quickly
to get you started make sure you have a solid strength foundation
at least 15-20 pullups (depending on when you hit plateau with bodyweight alone) and 15-25 dips at the minimum, if you struggle with this do them weighted until you crush it
after this you can start training whatever relevant skills you want from muscle ups to front lever and so on
since you are on the older side watch out for joint health, definitely warm up more, don't attempt skills you can't hold
if you have a calisthenics park nearby then you need zero equipment to start, if you want to purchase something, in order of importance
>resistance bands (if you can't do a pullup or a dip yet you can use them with negatives or to make the reps easier)
>rings, awesome piece of equipment you can use literally anywhere, you can start with ring pushups and ring rows if pullups and pushups are too hard for you
>weight plates/dipping belt/etc

>>76397913 (OP)
Correct.

>>76397961
forgot to mention also
>chalk/liquid chalk
so grip and and sweaty hands don't get in the way, you can use glowes if you want but for some elements you want max grip
getting up to 15-20 pullups should take you 3-4 months from zero with consistent training
either bang out max amount of reps multiple times a day or follow a program like this (you can use them for dips also)
https://www.strongfirst.com/the-fighter-pullup-program-revisited/
or this
https://www.houseofpullups.com/blog/20-pull-up-program
it doesn't really matter if you also do drop sets like banging out rows or negative/band assisted pullups if you maxed out your pullups for the day, the more you do the better, unless you are banging 15+ reps per set you are simply not getting exhausted enough, also experiment with grips (but then you should stop doing this, wide and chinup grips are not adviced once you start working with weights, the standard pullup shoulder-width grip is the optimal choice if you want to avoid snap city)
if you can't do 15+ yet then focus on doing more reps per sets with less rest between the sets, once you start banging out serious numbers you will do a big amount of work in a single set so you will need more rest
keep eating and resting well and most importantly losing weight if you are a fatoid

>>76397913 (OP)
what are bodyweightfags doing for lower body these days?

>>76398314
squats in a gym

>>76398314
Pistol squats.

>>76397984
>15-20 pullups should take you 3-4 months from zero
1-2 years, more if you start fat or completely untrained

>>76398349
>1-2 years,
honestly it depends on many factors really: bw, height, genetics, current mobility and flexibility in general but the main thing is actually doing them weighted instead of spamming bodyweight, you can start with weighted pullups and dips as early as 10 reps as long as you take the weight that allows you to do 6+ reps

>>76398407
difference between weighted and unweighted pullups is negligible, its up to preference
dips you might do weighted because there you actually move to 30+ reps unlike pullups

>>76397913 (OP)
>lifting to impress random normies
youre 100% a dyel but youre a ngmi already

>>76397913 (OP)
Post your iron cross.

>>76397913 (OP)
Post body.

>>76397984
Kek all those faggots that claim 20 pull ups and can’t make a single chest bar pull up.
Weak fags

>>76398314
I run

>>76397913 (OP)
it is, their built isn't, they're like 5'7 and have chicken legs

>>76398349
Took me about 4 months to reach 10 pull ups from 1. Bodyweight went from 155 to 160 in those 4 months, just doing ppl.

Completely untrained when I started.

>>76398726
For me it was fast up to 10, harder up to 15 and really hard up to 20.
its not linear 1 to whatever, you start to get stuck at higher numbers

I'm around 20 chins-ups now, not that many pull-ups because I focused on chin-ups first. I have found that having bad cardio will cause me to stall out fast. I hit a wall around 10-12 pull-ups, started sprinting, and it was smooth sailing to 20. My sprinting would get better, then I would get another rep or two like clockwork. Calistenics is much more holistic with how you improve and learn skills. You can fail a skill for not having good cardio, strength, balance, or mobility in various areas. Just being strong enough is not normally enough.

>>76397961
based chart, saving
>>76398966
seconding this, on days where my cardio felt gassed i would struggle to complete sets

>>76398966
Another win for calisthenics, there's always an incentive to maintain leanness and good cardio conditioning

>>76397942
i'm 44 and learned front lever post 40. you just need to be lean and have a strong back, no joint problems could arise there.
planche i would advise against for the elderly folk. muscle ups are easy, but they're also hard on the connective tissue.

>>76397961
>at least 15-20 pullups (depending on when you hit plateau with bodyweight alone) and 15-25 dips at the minimum, if you struggle with this do them weighted until you crush it
Idiotic.

I dunno how skinny and dumb you guys are but hitting "good amateur wrestler" stats on basic calisthenics is not necessary for higher strength moves.

>>76400465
>is not necessary for higher strength moves
yes it is, while 20 pullups might be somewhat of a stretch it will have a big impact on your progress
good luck learning a solid 10 second+ front lever and having actual meaningful progressions if you can't do a 50%BW weighted pullup, if you don't have this then you will be just wasting your time because you are simply not strong enough, it's all about relative strength in calisthenics and you will never overloard and fatigue yourself enough with bodyweight alone
while this is not a requirement 20+ pullups generally get you max score in fitness tests in the military and it kida puts you in the top 1 percentile by relative upperbody strength among the general population, the difference is that those in the military they will have access to gyms and weight training and will accomplish other tasks but if you want to learn advanced calisthenics skills it's essential that your basics are solid before you even begin learning strength-focused skills so it's totally worth investing as much and effort as you can in this before you move forward and inevitably fail

>>76397913 (OP)
I just achieved my first clean front lever yesterday.
Unfortunately I'm not sure how much it has to do with me losing kilos of mass on my legs as the result of lower back issues. I will see if I can maintain it once I am blessed to train legs again.

>>76400809
congrats bro

>zoomers unironically think this is going to get them fit
GRIM
R
I
M

Why does narrow grip pullups work my rear delts?

I switched from lifting to calisthenics once (during covid) but eventually got discouraged since it's easy to plateau at some moves when you're tall & relatively heavy and don't want to go twink mode. I hurt my arm while doing 1 arm pullups for the first time, so that was a good point to call it quits. I do mostly weighted calisthenics now, no skill work, bc I don't care about tricks.

>>76397913 (OP)
>impressive to normies
so, circus tricks for wannabe clowns

>>76398314
Sex (gymcels would never)

>>76403426
>circus tricks
ok niggerfatoid go ahead and hold an iron cross if it's just circus tricks
surely actual professional gymnasts doing that shit is because it's just a bunch of random simple tricks, right?

Saying "i'm working out at the park's gym" just hits different with women, especially in winter

>>76397913 (OP)
You do both, dumbass. I lift 9months of the year, and calisthenics for 3 months(usually from March to June).
>Working out to impress other people
You need to be 18+ to post here, friend.
>>76398314
>Running
>Sheks
Ugh... cardio. I like to do hamstring drag curls, and Shrimp Squats, I also do isometrics. I wanna go back to doing Nordics and Reverse Nordics, but I'm taking it easy right now.

>>76405065
>I lift 9months of the year, and calisthenics for 3 months
in other words are you are shit at both because you can't make up your mind and commit to one?

>>76405945
Sometimes I get tired of the gym and workout at home, then I bored/too used to working out at home and return to the gym for the rest of the year. I'm pretty good at both, I know you don't lift by the way you speak :)

>>76403721
>do my circus tricks
no. youre the clown you do them

>>76407954
>fatoid cope

>>76403721
Watching those gymnastic performances where they swing and do backflips on bars or rings etc do feel like I'm watching a circus performance and not a sports event compared to shit like running swimming judo.

>>76407974
and yet only the top 0.0000000001% of the male population is able to do that, it's the real genetics rat race out there, that's also the whole point: they make it look easy because it's aesthetically pleasing and attractive and they are scored on the execution, it's pretty easy to convince yourself of how difficult it is if you tried to do a maltese or a cross yourself, possibly without snapping your shit

>>76397913 (OP)
>>76407958
>how much do you iron cross
asked no one ever

>>76408002
>asked no one ever
I ask that regularly to people, how long can you hold the cross is a legit question because it's a static exercise

>>76397913 (OP)
I am training for front lever for couple of months right now. I didn't even know some of the muscles I feel when doing it existed. And I was typical gym rat doing splits my whole life. And yes, when I pull up front lever people are going "oh wow coool" but when I said I do 130kg benchpress it was crickets...

>>76400566
you do not have to be super strong for front lever. I do maybe 12 max pullups and I can do front lever for 20-30s. Apart from grip needed to hang there these are completely different muscles at work. Pull ups are mostly back. Front lever is mostly chest and shoulders plus core to get the legs straight.

>>76408022
>I am training for front lever for couple of months right now
work on your weighted pullups instead, if you don't see any meaningful progress from the tuck/straddle/one extended leg and band assisted variations then you are simply not strong enough
>>76408028
>you do not have to be super strong for front lever
while it surely depends on your height due to the fact that it's all about levers so the experiences is different for others, yes it's considered a basic skill in gymanstics and it usually follows after you master muscle ups
>Pull ups are mostly back. Front lever
regardless of the major muscle groups involved they are all full body strength exercises (specifically a pull), especially since you can combine the two with front lever pullups/rows which is a bent arm pull just like the normal pullup

>>76408040
you just love the sound of your own voice in your head, don't you?

>>76408075
what

>>76408007
where tf are you that that is a common question
serving a house arrest in a gymnastic gym?

>before working out I could hold the plank for 2 minutes (now up to 5 minutes)
>most normies can barely hold it for 1
This is when I realized the average person is an out of shape mess.

Guys how should I dead hang, what wrist position, what shoulder/scapular position, I want to relax and strengthen my shoulders and lats

>>76408093
one pullup is a serious test of endurance for most people you see on the street every day
back health is at an all time low due the fact that most people spend so much time slouched with phones or when using a pc, also the obesity issue

>one arm pull-up
>is actually a one arm chin-up
I cannot know the difference yet but something tells me there is one. is there?

>>76408115
Pull-up: Palm facing away from you
Chin-up: Palm facing towards you

>>76408118
it follows that one is much harder than the other, is it not

>>76408105
shoulder width or slightly wider grip
in a deadhang you do nothing and simply hang, no scapula activation, resting on your joints for a long period of time, especially if you are on the bigger side, is not optimal so you can bend your arms a little to not go in full extension
if you meant an active hang where you actually engage the scapula you want to retract and depress them, add most importantly an external rotation (like imagine bending the bar), solid core, obviously jump straight from bottom of the bar and not an angle to remove any swing
https://www.youtube.com/shorts/gy1dyxEdCqc
>>76408115
you need to respect your center of mass, if you hang on one arm you need to offset it somehow this is why you initiate the pull with your chest and bring it closer to your hand, this movement even if you do it without a bar just feels more natural when you go from a pronated (pullup) to a supinate (chinup) grip towards the top, you can notice it easily especially if you do your pullups on rings how your arms tend to do that
chinup is more dangerous however, any weighted chinup work and especially the infamous mixed grip deadlift is a road to snap city so better keep a standard pullup grip

>>76398314
Barbell squats
>BUT THAT'S A WEIGHTLIFTING EXERCISE!!!!!
Most calisthenics people do it as they consider it a weighted version of the regular squat.

>>76408145
thank unc, zyzz be with you brah. now, what is the purpose of an active hang, i can do both hangs but I'm struggling with pullups because as soon as I even get my arms to that position, everything feels so tight and I absolutely do not want to go back to snap city as I had an impinged shoulder years ago

>>76408207
>what is the purpose of an active hang
getting used to scapula work, this is first the movement that initiates the pullup due the tension you create in your back, you can either pullup from a deadhang or keep the active hang at the bottom
it's also great for warmup
>I'm struggling with pullups because as soon as I even get my arms to that position
notice there there are also two main ways to pullup
in one classic version that targets lats better (it's adviced to use a larger grip, aim for a 90 degree angle at the elbow in the middle position) you bring your elbows straight down (imagine bringing them to your sides) and keep your legs straight and keep an arch in your back
in the other version you would keep a hollow body with en engaged core at all times, you will be in an inclined position and you aim to bring your elbows back (think of it like a row), this is the variation you will use for things like muscle ups due the fact that with an arched back you will reach the bar with your chest, but with this variation you are able to go beyond that and actually pullup to your hips with explosive pullups
so first figure out which version you are doing, it's important because it's a common mistake to do a combination of both (you start like you would with an arched back and then bring your elbows back) which creates this strange movement where you try to go around the bar and bring your chin over it, instead of pulling straight up, this creates disbalances, your legs start shaking to compensate so you lose even more energy, also notice that to finish the rep it's not mandatory to put your chin on the bar
once you figure that out spend more time in the position you struggle in, so get a resistance band and do a negative a keep yourself up as long as you can in the top/middle/bottom portion depending on what's harder for you

>>76408235
to replicate the first variation or the arched back pullup this is the kind of movement you need to perform, you can try it by facing the wall with your back

>>76408235
>strange movement where you try to go around the bar and bring your chin over it, instead of pulling straight up
damn son you know your shit
Thanks, I don't want to create and nurture imbalances

>>76397913 (OP)
Normies don't care about that shit, they got more impressed if you complete marathon and they don't even ask about time

>>76397913 (OP)
Is there a Starting Calisthenics?

>>76408829
>if you can do pullups and dips
train with your bodyweight until you hit 15-20 pullups and 20-30 dips (the more the better), add weight when you hit plateau
>if you can't do pullups and dips
ring/low bar rows and pushups/ring pushups, pullup and dip negatives with resistance bands, get on a diet and lose some weight, do cardio
there are no specific programs, just train 3-5x a week a recover/sleep/eat well

>>76397913 (OP)
As someone who only did calisthenics through grade school and parts of college and continues to work out using weights now instead, I can safely tell you that women do not give a shit about your workout. Do you also think women are interested in your job or maybe the results of the job?