One of my lifelong dreams has been to be able to do a human flag (pic related), but I believe focusing solely on calisthenics leaves out a lot of potential muscle growth, that can only be achieve with lifting weights.
I've been lifting for a while now and have seen solid gains, but I'd like to be able to pursuit my dream. My question is, how would you incorporate exercises meant to help you do a human flag into a common weightlifting routine? Without burning yourself out.
I go 5 days to the gym (a PPLxPPxLPP...), do yoga 3 times a week and cardio 25 minutes elliptical 3 days a week. I dunno if I should ditch one of these to achieve my goals.
Just do hand strength exercises. Look a the physics there. Where is all her weight being supported? Hands, then shoulders, then core. The rest of her body is lean and light. Climbers have strong arms and hands, do that.
Most calisthenic milestones are party tricks (front lever, upwards flag like your pic, planche) that you can basically practice your way into doing without any additional actual strength training imo. Look up some progressions and add like 5-10 minutes at the end of your workout to solely working towards the flag 2-3x a week.
I was thinking this too. The progressions don't seem all that taxing imho and they are most of the time spread out over months so it's more a matter of actually doing and perfecting them.
I'll incorporate them at the end of some of my workouts then, thanks!
Should work as long as you actually do adequate core & shoulder/back workouts in your regular lifting regimen since that's a lot of what the calisthenic stuff relies on
Yeah it's a little bit dismissive, and I meant it to be. They're still hard, but as far as actually showcasing brute strength they pale in comparison to a 1pl8 OHP or a 4 pl8 diddly or whatever. I say this as someone who only actually lifts twice a week and climbs 2-3x a week. I'm getting very close to 1 arm pull ups and front lever without focusing directly on them for more than ~15 minutes or so/week each.
I feel that I'm lacking in the core department. At the moment doing planches and reverse crunches but I feel like I could do much more.
Yeah they're worse for brute strength definitely. But probably very good for overall health. Something I've noticed is that the type of people who retain amazing mobility, posture, and energy late into life are gymnasts and dancers. Seriously you have grandmas and grandmas able to do perfect cartwheels and handstands. And they just walk and move more like a young person late into life. That's honestly what I'm going for. Climbing is probably good for that too.
*grandmas and grandpas
When you get old everyone becomes a grandma
>Brute strength like lmao 1 plate ohp
This comparison is so bad, I rep seated ohp 100s on dumbbells, 1pl ohp is nothing. Human flags are very impressive, just not when you're 130lbs.
>Inb4 fattie
No a roidgay, more mass makes these very challenging. I'm close to one arm pullups but it's still been a grind
>brute strength
>135 press
>405 deadlift
homie what the frick kind of b***h ass shit are you on
Party tricks is dismissive. They're good benchmarks of physical fitness. If you set the goal to be able to do a handstand (and hold it) for example, once you achieve it it means you now possess a strong core and arms, and good balance.
If human flags and levers are party tricks then anything above a 1pl8 bench is a party trick too. After all, you can practice your way into getting a 3pl8 bench
Wrong, you actually have to build strength to hit a 2pl8 bench. Calisthenic movements while definitely requiring half decent relative strength are largely carried by technique. If you're only doing calisthenics you're leaving gains on the table, full stop.
you can easily train for strength with calisthenics
That's why most Calisthenics lifters can weight lift to a good degree but most weightlifters cannot do any calisthenic holds. If you truly had the strength, then you'd be able to do so with minimal training. Yet what you're calling technique is actually called core strength, straight arm strength, and stabilization. 3 forms of strength that normal weightlifting doesn't build.
So youre actually leaving gains on the bench. Ironic
>All that shit
I just want to look good in bed for my GF, lmao.
Calisthenics have better aesthetic bodies than weight lifters so youre actually leaving gains and looks on the table. Double irony
And then you put on a shirt lmao
Do I have to remind you that you powershitters look like shit in a shirt. Look at the gut
>doing something for someone else
>external locus of control
NGMI
>>one of the most pathetic posts on IST
you must be over 18 to post here
wholesome
Do you think you could build skill progression into a PPL routine? My work schedule doesn't allow me to do more than 3-4 gym days a week, but ultimately twinkmaxxing calisthenics is my goal. Thanks for the chart btw, saving that.
PPLS
Use your 4th day for skill
Or if you're doing 3 days, you'll have to split the push or pull day in half to accommodate skill training or go on the weekend. Sunday is a pretty easy day to go to the gym
Good thinking, thanks mate.
That's true, buying a human body and the concept of gravity will run you a good bit
>party tricks
Show me a bodybuilder that can pull it off.
Calisthenics was and will always be the peak of workout for humans, weight lifting is /fraud/
Calisthenics guy has chicken legs compared to the bodybuilder so he is obviously lifting less weight with each rep. Frick off.
cope and sneed
Here's a vintage bloatmaxxer performing a handstand.
If anything, this video proved those bulkmax, have extra volume for less.
TFW more bodyweight means less reps
Cool and all but I just have a little home gym consisting of a pair of dumbbells and a bench. Adding in calisthenics doubles the equipment I need to buy.
White guy's stretching his neck. Bad form.
i''ll believe it when i see obese powerlifters who can do a muscleup or a flag. after all, they would simply need to add in about 5 mins of time practicing it at the end of a workout. only big guy i've ever seen do this stuff is jujimufu and even he lost significant mobility for calisthenics after gaining weight. larry wheels was able to do some of them untrained, but larry is gonna larry.
Your reasoning is wrong but the practical information is right. You are strong if you can do some "party tricks" while not being a twig. They're just not the foundation of your training and proper calisthenics does NOT use them as the foundation of training.
so a progression at the end of my workout is ideal?
also where to look 4 progression
I fricked up; meant to say I do PPLPPxxLPPLPxx....
I prefer PLPRLFPRFRPFLFPLF
you can just do both 🙂
Shhhhhhh don't be rational on IST. It's always us vs them
i do both, but i'm a manlet.
5'4"
>205 bench
>355 squat
>415 deadlift
>bodyweight: 135 lbs
>can rep muscle ups
>flags
what's cool is when i mog someone on the powerrack next to me on any lift, and then go on to do muscle ups later.
Ok Black folk so then how do I add the calisthenic progressions to my routines?
Some people say add to the end of your workout. But really to make good progression you need an entire skill day. Multiple if you want to see consistent progress.
I do a mix of both and this is what my routine looks like
Monday - chest/back
Tuesday - shoulders and skill progression (handstand/planche)
Wednesday - legs
Thursday- chest/back
Friday - shoulders and skill progression
I still have bench/deadlift/squats in my routine and I have pull ups, dips, and muscle ups as well
>My question is, how would you incorporate exercises meant to help you do a human flag into a common weightlifting routine?
Practice doing it before or after your workout. I have a friend that worked in a kindergarden and there was a light pole there and he would just try to do it every day and eventually he got it. There is no special directed training needed to do it, its not that hard. Just practice doing the actual movement while doing your normal lifting.
human flag doesn't seem that hard
front lever is something I feel like I can easily build up to since I climb
full planche seems completely fricking impossible for me; I think only manlets can actually do this one
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Just practice.
Black folk
bmup