what is missing? what would you add?

what is missing? what would you add?

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  1. 2 months ago
    Anonymous

    Needs squats.

    • 2 months ago
      Anonymous

      leg raises

      theyre in the picture, its a collage of only 4 things cmon

      • 2 months ago
        Anonymous
  2. 2 months ago
    Anonymous

    Pistol squats are insane, but they don't train your glutes and hamstrings enough. At least in my case.

  3. 2 months ago
    Anonymous

    leg raises

  4. 2 months ago
    Anonymous

    Overhead pressing, hip hinge/hamstring (ring leg curl)

  5. 2 months ago
    Anonymous

    Something for chest, but if it's for a girl you don't need that. Ring dips don't really engage chest like a benchpress or flyes would, I feel them mostly in my arms.
    And of course I would add cardio, because what good are muscles if you cannot use them?

    • 2 months ago
      Anonymous

      where leg raises? where rings?

      https://i.imgur.com/29ohYwE.jpg

      hyper extension for the back is just a squat, handstand pushup can be replaced with incline ring push ups for better stabilizator work
      redpill me on nordic hamstring curls, how do you do them?

      75% of people (if not more) live in flats nowadays. Unless you have access to a proper gym (yeah, not every one will have rings) this thread focuses in only a few udes/girls.
      The Scooby's workout posted above is more efficient for most of the audience.

      • 2 months ago
        Anonymous

        got 25 dollars?

  6. 2 months ago
    Anonymous

    If you're asking for a girl, you don't need much else. In fact I would say ignoring the entire upper body is much better for your attractiveness if appealing to many men is your goal

  7. 2 months ago
    Anonymous

    Scooby may be a deluded homosexual boomer but his original fitness advice was good

    • 2 months ago
      Anonymous

      where leg raises? where rings?

      • 2 months ago
        Anonymous

        Which muscles do those exercises train that Scooby's routine neglects?

        • 2 months ago
          Anonymous

          abs and stabilizators

    • 2 months ago
      Anonymous

      >floor press
      Why?

  8. 2 months ago
    Anonymous

    you're leaving a lot on the table by only doing 4 movements, but if you could only add 1, the most significant movement pattern missing here is a hip hinge

    • 2 months ago
      Anonymous

      explain to me how squat and leg raise is not a hip hinge

      • 2 months ago
        Anonymous

        first of all, a leg raise is literally the opposite of a hip hinge. would you also like me to explain how triceps pushdown is not a biceps curl?

        pistol squat is not a hip hinge because it's limited by the quads, none of the posterior chain muscles will receive adequate stimulus to grow. this is well-understood and it is extremely common for calisthenics practitioners to have lagging hams, lower back, and glutes

      • 2 months ago
        Anonymous

        Deadlift is a hip hinge
        Squat isn't a deadlift.
        Get the picture?

        • 2 months ago
          Anonymous

          trap deadlift is exactly the same as dumbell squat
          just say youre gym owner shilling

          • 2 months ago
            Anonymous

            Trap deadlift is closer to a squat than a deadlift. Your lower body needs a proper push movement AND a pull movement to avoid imbalances between the posterior and anterior chain. You need to consider the movement patterns instead of going by the names of the movements like a dyel noob idiot who knows nothing

            https://i.imgur.com/DrTe1c3.jpg

            ring pull ups for upper and squat for lower back

            >ring pull ups for upper
            Good but requires added weight eventually and it doesn't hit the traps
            >squat for lower back
            Pistol squats don't train your lower back, hamstrings and spinal erectors enough moron. It helps no one to be reductive. Just get a set of adjustable dumbbells and a ton of plates for them so you can use them for squats, lunges, bulgarian split squats and romanian deadlifts. You'll need to use extra weight eventually anyways when you do dips and pull-ups so you can strap them on a dip belt. You can also do heavy rows with them which hit the traps and rear delts that aren't targeted by any movement you've listed. Not to mention shoulder press etc.
            You WILL need:
            >two adjustable dumbbells like pic related (120lbs or more)
            >dip belt, piece of chain and a couple of carabiners
            >rings with an upper weight limit of 300lbs
            >adjustable bench

            • 2 months ago
              Anonymous

              squats do train your lower back and erectors, for hamstring you can pull rubber like here

              https://i.imgur.com/DrTe1c3.jpg

              ring pull ups for upper and squat for lower back

              • 2 months ago
                Anonymous

                >squats do train your lower back and erectors
                Bodyweight squats? No.
                You have to be a coma patient to feel anything there during squats. But at that point you will have a lot more harder time actually squatting.

  9. 2 months ago
    Anonymous

    nordic hamstring curls and hyper extension for the back
    handstand push ups

    • 2 months ago
      Anonymous

      hyper extension for the back is just a squat, handstand pushup can be replaced with incline ring push ups for better stabilizator work
      redpill me on nordic hamstring curls, how do you do them?

      • 2 months ago
        Anonymous

        >hyper extension for the back is just a squat
        this is your brain on minimalism

      • 2 months ago
        Anonymous

        find yourself some ledge where you can put your feet under
        put some pillow under the knee
        do negatives first or partial reps
        they are very good for hamstrings

        • 2 months ago
          Anonymous

          also you dont have any load on your lower back with bw squats or really any calisthenics so hyper extension are a good pick for lower back and glutes which are very weak in most bw
          all you need is a chair and a table as well and you can rep out 4x20 and you will have a fantastic lower back pump
          get some weights to progress

  10. 2 months ago
    Anonymous

    I am on my phone, but the corect opinion is
    >pullups
    >pushups
    >sprints
    >leg raises

  11. 2 months ago
    Anonymous
    • 2 months ago
      Anonymous

      yes, thank you, this will change leg raise into hip hinge and hamstring curl
      thanks

      first of all, a leg raise is literally the opposite of a hip hinge. would you also like me to explain how triceps pushdown is not a biceps curl?

      pistol squat is not a hip hinge because it's limited by the quads, none of the posterior chain muscles will receive adequate stimulus to grow. this is well-understood and it is extremely common for calisthenics practitioners to have lagging hams, lower back, and glutes

      pic related

  12. 2 months ago
    Anonymous

    something for back strength

    • 2 months ago
      Anonymous

      ring pull ups for upper and squat for lower back

  13. 2 months ago
    Anonymous

    >what would you add?
    My dick in their butt.

    • 2 months ago
      Anonymous

      Arguably, a woman that could do OP's workout while getting assfricked would have to be pretty fit.

  14. 2 months ago
    Anonymous

    if you have rings why would you do your leg raises on the ground?

    • 2 months ago
      Anonymous

      because its easier? i replaced these with rubber pulls

      https://i.imgur.com/DrTe1c3.jpg

      ring pull ups for upper and squat for lower back

      >squats do train your lower back and erectors
      Bodyweight squats? No.
      You have to be a coma patient to feel anything there during squats. But at that point you will have a lot more harder time actually squatting.

      tell me honestly how many bodyweight squats can you rep out in 3 series of one minute with one minute pause

      • 2 months ago
        Anonymous

        >tell me honestly how many bodyweight squats can you rep out in 3 series of one minute with one minute pause
        That's not the point you moronic dyel homosexual. They don't do anything to your posterior chain because supporting only your upper body isn't nearly enough to produce a stiumulus for strength adaptations or hypertrophy. Squat is a lower body push movement, not a pull movement. You need both pushing and pulling to balance out the muscle groups. Push-ups aren't a substitute for pull-ups either.

        • 2 months ago
          Anonymous

          answer my question
          lower body pull movement is pictured in lower right here

          https://i.imgur.com/DrTe1c3.jpg

          ring pull ups for upper and squat for lower back

          • 2 months ago
            Anonymous

            Don't try to change the subject. Bodyweight squats don't train the posterior chain and you can't refute this claim.
            >lower body pull movement is pictured in lower right here
            It's trash. Try again

            • 2 months ago
              Anonymous

              >posterior chain
              posterior chain is the muscles in the back of the body, pull ups and squats train them
              leg raises and hamstring curls train anterior

              • 2 months ago
                Anonymous

                >squats train them
                Only if you add weights and even then it's much better to include a proper hip hinge movement to the mix. Bodyweight squats do basically nothing to hamstrings, spinal erectors or the lower back. Why are you going out of your way to do a worse workout for no reason?

              • 2 months ago
                Anonymous

                are you telling me everyone who goes to gym and doesnt do 3pl8 squats and 4pl8 deadlift shouldnt go to gym?

              • 2 months ago
                Anonymous
              • 2 months ago
                Anonymous

                Black person

              • 2 months ago
                Anonymous

                >missing the point for the 7th time in a row
                Maybe you should try to get some brains gains before posting

              • 2 months ago
                Anonymous

                why do you lift? i lift for healthy, good posture
                what if i dont want to do deadlifts? bodyweight squats are enough for my lower posterior

              • 2 months ago
                Anonymous

                >i lift
                >bodyweight squats
                Bodyweight squats means squats without any additional weight, just your body.

              • 2 months ago
                Anonymous

                your body has weight, brainlet

              • 2 months ago
                Anonymous

                >yeah, I lift...
                >...my ass from the chair, how could you tell?

              • 2 months ago
                Anonymous

                you should try it, fatso

        • 2 months ago
          Anonymous

          NTA but i thought as your main muscles fatigued your body recruited other muscles to substitute as your form gets worse and worse

      • 2 months ago
        Anonymous

        You are a special kid, aren't you?

        >posterior chain
        posterior chain is the muscles in the back of the body, pull ups and squats train them
        leg raises and hamstring curls train anterior

        >posterior chain is the muscles in the back of the body
        Name them.
        I'll give you a tip, you already wrong in the rest of the post.

      • 2 months ago
        Anonymous

        >how many bodyweight squats can you rep out in 3 series of one minute with one minute pause
        Triple digit reps. I also pistol squat in sets of 20. Barbell work is far superior for your legs and ass.

        • 2 months ago
          Anonymous

          barbel is superior at making wide obliques and shit v taper

          • 2 months ago
            Anonymous

            >obliques kill aesthetics
            Dyel meme to begin with, but you also won't build disproportionate obliques with just isometric work from squats.

          • 2 months ago
            Anonymous

            >i """"lift"""" for healthy, good posture
            >NOOOOO MY OBLIQUES AND V-TAPER
            So you're just a coping calisthenics dyel.

            • 2 months ago
              Anonymous

              yes, im feeding my cope levels pretty high
              doing well, not gonna lie
              from this thread i really got informed on hamstring work, this picture

              https://i.imgur.com/hRJfgwq.jpg

              yes, thank you, this will change leg raise into hip hinge and hamstring curl
              thanks
              [...]
              pic related

              will be my main focus for next couple months, cause my hamstrings are clearly my weakest point

              • 2 months ago
                Anonymous

                If you have rings, just do leg curls.

              • 2 months ago
                Anonymous

                Wonder if this is better hanging and moving your body or with feet in straps and just moving the legs, and if there's even a noticeable difference.

              • 2 months ago
                Anonymous

                Moving legs didn't work as good for me as using the chair to pull my body with one leg.

                NTA but i thought as your main muscles fatigued your body recruited other muscles to substitute as your form gets worse and worse

                Humans don't have spare muscles.

  15. 2 months ago
    Anonymous

    Nordic curls. You need hamstring work

    • 2 months ago
      Anonymous

      here

      https://i.imgur.com/DrTe1c3.jpg

      ring pull ups for upper and squat for lower back

      lower right

  16. 2 months ago
    Anonymous

    alternate pullups with chinups
    rows
    crunches + back extensions
    neck curls
    calf raises
    drop the meme squat and do RSS

    • 2 months ago
      Anonymous

      >RSS
      u mean bss?
      i agree with neck and calf exericses
      whats the difference between crunches and pulling knees?

      • 2 months ago
        Anonymous

        Romanisn split squats, pistol squads are dogshit.

        • 2 months ago
          Anonymous

          >Romanisn split squats
          sounds like pistol squats for dyels

  17. 2 months ago
    Anonymous

    Pistol squats don't replace barbell work.

  18. 2 months ago
    Anonymous

    A movement where you lift something off the floor.

  19. 2 months ago
    Anonymous

    Needs dips

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