Hi All,

so I've started my body weight training back in September 2024 with a pair of Gym rings. I am a beginner, though always "trained" to a degree that I could to some good push ups and pull ups. Otherwise I've done cycling and running and such things.

Might be a bit much text and hopefully I get my intentions clear ... but the main question is if the changes I think about making to my plan are matching my goals or if you'd have different suggestions.

From September until now I've pretty much trained two "cycles" with my limited programming knowledge (getting better with the book currently). In between the two I had a wrist surgery (removed ganglion) and ~6 weeks of pause.

Overall on the rings, I am currently at about 10 Chin Ups, 12 Inverted Rows, 12 Push Ups, 7 Dips. On a bar I can do 3 chest to bar hollow body pull ups, then it drops to chin over bar to around 10-12 total.

Currently I feel pretty fatigued all around and think I will deload this week to start a new run starting next week. I want to mention, that in terms of reps I feel like I am stalling somewhat so I want to work on increasing reps. Plus, I want to incorporate specific work for the Rings Muscle Up and maybe - if not too much at my stage - some front lever work (can hold tucked for 7-8 seconds).

---------------------------

-- Program until now

Calendar Week 36 - 44 I've done Push, Pull, Push, Pull, Legs (Mo, Tue, Th, Fr, Su) and then went into surgery.

Calendar Week 48 2024 until now my week looked like this (and I pretty much did all the sessions)

Warm Up

5 Min Rowing Machine (which I find pretty good to get everything going and moving)

Shoulder Dislocates with a broomstick

3-5 Skin the Cat

3 x 25 Sec Hand Stand against wall on low parallettes

3 x 25 Sec Rings Top Hold

Monday, Wednesday, Friday:

- Warmup

- Paired Set: Ring Chin Ups 3x8-12 / Ring Dips 3x6-8

- Paired Set: Ring Inverted Rows (legs elevated) 3x10-12 / Ring Push Ups 3x10-12

* most sets to / close to failure

+ on Wednesdays:

- Dumbbell Bulgarian Split Squats

Sunday Legday:

- Warmup

- Dumbbell Bulgarian Split Squats

- Barbell Good Mornings

- Barbell Deadlifts or Barbell Romanian Deadlifts

------------------------

Starting questions basically from here ...

Goals:

- Increase reps on the 4 main compounds

- Ring Muscle Up

- Maybe do some front lever work? Not sure if I could handle extra volume or should save that for next time.

Plan Adjustments:

Warmup as above (maybe move handstand to off-days and put it into my stretching routine)

Mo,We,Fr

To work on the Muscle Up I thought adding this to increase control in top range of motion and pull hight:

- 3 Sets of 3 x Hold Rings Against Chest in False Grip for 5 seconds, then slow lowering for ~ 5 seconds

- Maybe after 4 weeks add either Muscle Up eccentrics or Muscle Up with band assistance for sets/reps?

To increase reps and the 4 main compounds (Chin Ups, Dips, Rows, Push Ups) I thought to increase sets but lower intensity. So basically go from 3 to 4 sets but instead of going to (or close to) failure on all of them I'd leave 2-3 reps in the tank and then from workout to workout add one rep to one set.

To train false grip a bit more I would start my sets of Inverted Rows in False Grip and finish them with normal grip once I lose the False Grip.

Sundays

Legday as before, maybe add Pike Push Ups for at least some overhead work?

What do you guys think? I am open to bigger changes to the routine if time investment could be kept roughly equal...

Hey! Just want to say that I got your book, and it's absolutely amazing. It's so full of information and I'm so glad I got it, and have learned so much from it. I'll have to re-read it a couple more times, I think, but I've been doing bodyweight strength training for about a month now and it's been great.

I recently picked up the book stretching scientifically, which seems to have a good reputation, despite being somewhat old. But I'm looking to increase my flexibility. Not to get to crazy range of motion, but to just get to above average in most/ all of my muscle groups, as I've always been tight in my muscles. I'm not necessarily stretching to increase athletic performance in a sport or as prehab, just for general health. I'm mostly interested, at this point, in stretching my hips, hamstrings, wrists, lower back, and shoulders/ chest/ arms. Stretching my lower back and hamstrings are probably the most important to me at this point. I've been trying to tone it back a bit because I kind of want to just do every muscle group all at once, but it seems like a bit too much.

I train 3 days a week, and do dynamic stretches every morning. When I do isometric stretching, I pulse the muscles, relax, and further go into the stretch until I reach the end range of motion, then hold them for 30 seconds. I do 2 or 3 sets of these per muscle group. I do this after my strength training if I train that day.

A study from 2018 I've heard about found that static stretching in intervals of 30 seconds for a total of 5 minutes every week, stretching 5 days a week is most ideal. So I'm trying to stay within those parameters, even though the study wasn't in regards to isometrics. I am planning on doing 2 sets of isometrics per muscle group after a workout days that I train. And then static stretching on days that I don't train, with 1 or 2 days of not stretching a week. So for example, monday, wednesday and friday I will strength train with isometric stretching afterwards, and tuesday, thursday, and maybe one of the weekend days I will do static stretching. And a few minutes of dynamic stretching in the morning pretty much every day, as well as before workouts.

But I'm trying to figure out how much is too much stretching, especially with isometric stretches. Do isometric stretches count as an extra isometric exercise? Should I be adjusting my routine to accommodate for it? Would it just be better to do static stretches? What kind of schedule would you recommend to increase range of motion for general health? Hope this question is new and opens up some good conversation

Thank you so much!

At times when I strain either of my wrists too much and for too long, I might experience a sudden "electrical jolt/shock" at the base of my thumbs around here. The sensation itself only lasts a split second and is triggered when I angle my wrist a particular way (or if I make sudden movements or simply extent my arm too far) during the strain. This mostly applies to my right wrist, but it used to mainly occur in my left wrist before my worse hand swapped from my left to my right. I've had this injury for several years unchecked before finally getting it checked out since I grew tired of avoiding activities I love that I've been missing out on. I've been injured since my teens starting in 2017 IIRC, probably from excessive gaming without enough breaks. Currently I'm 23.

I've since seen several orthopaedic doctors/physical therapists and experienced varying results with different treatments. They started me on the usual treatments: complete rest for weeks or months, ice/heat therapy, wrist braces, NSAIDs + a few cortisone shots, stretches, nerve glides, massages, etc. The best any of those did was temporarily relieve the subtle "idle pain" in my hands (or at least give the illusion of relief, knowing at this point it's possible this is psychosomatic/psychogenic pain). I eventually landed on strengthening and stuck with it since it's easily the most effective treatment for me.

I got an MRI for my right wrist (my worse one), and the impression was that I had mild tendinosis + trace tenosynovitis. What stumps me is despite being told my diagnostics aren't bad at all and thus I shouldn't be as disabled as I am, I seem to experience these nerve electric shocks anyway, theorized by my Drs/PTs to be caused by inflammation from the mild injuries detected. But the weird thing is other people can display similar or worse results from an MRI and feel fine.

For strengthening, I currently use a flexbar 2-3x a week and do wrist radial + ulnar deviations (including side-to-side deviations but I forgot the name), along with shoulder abductions and inline + outline flexions. I worked my way up to 3 sets of 10 for each exercise using the medium resistance (15lbs of force) Theraband flexbar. I used to use a wider variety of tools at PT but I found the flexbar had the biggest positive impact for me. It takes at least a few weeks of usage for my wrists feel amazing, yet it also feels in vain since the main disabling part of the injury, the electric shocks, never seem to completely go away. If I cut back on exercising at any point, the wrist shocks seemingly revert to their old injured state frustratingly fast. For instance, I lost count of the number of consecutive weeks I strengthened, but it took about 1 week without using the flexbar to experience a shock again. Is this a sign I should strengthen for several months straight, or even never stop?

If it helps, here's the stages of my symptoms as they progress during, for example, an intense gaming session:

1. Wrist feels fine
2. As the session goes on, base of thumb gradually grows increasingly stiff/tight (worth noting the stiffness seems correlated with how easily I can crack my wrist just from rotating it a certain way).
3. If the session continues, without any warning (besides my anxiety rising since I know what's coming) I get an electric shock in the same areas the stiffness and cracks are felt.
4. As a result I'm forced to stop. The rare times I continue anyway, the shocks only grew more intense.

Also notable: the cold seems to worsen the threshold of the shocks, so I end up progressing through those stages faster than when it's warm. Sometimes if it's cold enough, it's possible to reach up to stage 3 while barely doing much at all.

I did read the "Overcoming Tendonitis" article, multiple times actually since it's super interesting. It's a complete gamechanger and describes how tendons work so clearly. Sadly though I still can't piece together a solution to my specific problem, since as far as I can tell, most cases of tendinopathy I read about describe typical "ouch!" kind of pain, rather than feeling none of the "traditional" pain at all yet feeling electrocuted at stiff regions regardless.

Any pointers would be very appreciated, because I'm honestly so lost at this point:

• Do I just need to strengthen for longer before I allow myself to cut back on it, or do I need to commit indefinitely?
• Given how I've had this injury since 2017 or 2018 unchecked and went through countless treatments + had plenty of time to mentally associate specific activities with the symptoms, could I actually be physically healed now and the remaining pain is psychosomatic? Including the wrist shocks?
• The last PT I had brought up how me having skinny wrists might be contributing to the shocks. Any thoughts on this?
• My grade levels can be all over the place on the "Symptom Severity" chart from the aforementioned article. At best I feel like I'm at Grade 1 or even feel zero symptoms as if I'm not injured at all. Other times I can feel as bad as a deep Grade 4 or shallow Grade 5, as during the worst phases of my injury in the past, there were times I could only play a game or move heavy objects for 20-30 minutes or less before I felt my first shock.

Other than that, I don't notice any strange tingling/pins and needles outside of strenuous activities, and my overall strength seems normal in both hands, albeit they're currently uneven by a tiny margin but it's nothing alarming.

Thank you in advance for any responses.

I have this weird pain mostly in my upper lateral part of my shoulder, i can feel it doing the first rep of rope tricep pushdowns. It begins after bench press (during that it is fine) it happens specially while doing incline dummbell press. Its hard to explain the exact point it kind of happens in the whole shoulder but i can feel it in the upper lateral part of the shoulder while doing rowing or pushdowns. It calms down after 15 mins, and is completely gone as I leave the gym. I can pretty much do anything outside gym, there's absolutely no pain. What can it be? My PT said its biceps tendonitis, however after research, pain in Bicep tendonitis happens in the front. Can it just be inflammation? Also I have this clicking sound while raising my arm laterally.

Hello, I have what I think is tricep tendinopathy in both arms but worst in left from overtraining bench pressing. Have had a few weeks of no training, and now I’m starting again with light weight. During pulling exercises, I feel this sliding feeling in my tricep in the eccentric near the lockout, like my tricep tendon is clicking into place. There is often dull, barely noticeable pain around the tricep usually left but sometimes right. Sometimes sharp pain comes up from random activities like holding up a pan while cooking. Tendon on the outside of tricep (by the lateral head) seems slightly out place in left arm compared to right, like it’s sticking out more and swollen. A doctor I spoke to recommended using light weight and gradually increasing back to normal level and does not think sliding sensation is an issue, but I’m not sure because it feels very unnatural.

Should I just continue to try and progress with light weight? Does anyone know what this sliding feeling is and how to address it? Thanks very much.

Hello everyone, i've been having on/off wrist pain which in the last 30 days or so has been more on than off. I used to have this problem years ago but it came back in october 2024 after not being there for years. I get pain in my wrist when i'm in the pushup position or if i put pressure on my palm while my hand is at a 90* angle.

Here is a picture for more detail, the red circle is the spot that i get pain in.

I've also noticed that if i shift my weight to the outer side or where the blue circle is i get less pain but i if shift it to the bottom of the thumb/yellow circle area i get more pain.

Resting doesn't seem to fully fix it, should i be doing some specific rehab exercises (and if so which ones?) while i replace regular pushups with neutral ones? Thank you all in advance!

Hello everyone!

I recently purchased Overcoming Gravity digital edition and I have been working my way through the book. Admittedly I have been jumping back and forth in the book to create a program as I read so I apologise if any errors in my judgement are because of this.

I am seeking advice on my routine. I would like to know if it is suitable and optimal for my goals.

My goals are as follows:

1.) Freestanding Handstand (kick up and hold for 20s).

2.) Planche (current ability is frog stand straight arm)

3.) Back Lever (current ability is tuck back lever)

4.) V-Sit (current ability is 10s L-Sit)

5.) Full Ab Wheel rep

6.) Sub 20min 5k

7.) Gain roughly 2kg of muscle

My injuries are as follows:

1.) Right Knee - behind/outside of knee. Mild discomfort during deep ATG squats. Hamstring curls seem to alleviate discomfort.

2.) Right Hip - tightness and discomfort opening up hips. Again, hamstring curls alleviate tightness.

3.) Tight calves - always after football match. Again, hamstring curls alleviate tightness.

Can anyone explain the reason for this? I am very curious.

My routine is as follows:

Skill work (done on M,T,T,F): Before strength work. Spend 10 mins practicing handstands. Maybe 5 mins stomach to wall and 5 mins kicking up. Not sure about this.

I will start the routine with Sunday as I have a football match where I usually play 90mins. Therefore I do no leg work on Monday.

SUNDAY Football match

MONDAY PUSH (A) Bench Press: 3x5-8 Weighted Dips: 3x8-12 Frog Stand: 5x7s L-Sit: 5x7s Kneeling Ab Wheel: 3x5-8 Rice Bucket: 3x1min

TUESDAY PULL (A) Deadlift: 3x5 Weighted pull-ups: 3x5-8 Hamstring Curl: 3x5-8 Barbell Row: 3x8-12 Tuck Back Lever: 6x4s Reverse Hyper: 2x20-30

Endurance Running: 5x1km @ 4:00 per km (90s recovery)

WEDNESDAY 30min easy run

THURSDAY PUSH (B) Back squat: 3x5-8 Weighted Dips: 3x5-8 Barbell Bench Press: 3x8-12 Pistol squats: 3x5-8 Frog Stand: 5x7s L-Sit: 5x7s Ab Wheel: 3x5-8

Endurance 6x800m @ 3:12s per 800m (200m recovery).

FRIDAY PULL (B) Deadlift: 3x5-8 Barbell Row: 3x5-8 Hamstring Curl: 3x8-12 Pull-ups: 3x8-12 Reverse Hyper: 2x20-30 Tuck Back Lever: 6x4s

SATURDAY 30min easy run

Wednesday and Saturday are rest days as the easy runs will be active recovery.

I am unsure what type of row to use. I have gone with a barbell row. Specifically a pendlay row which will be useful for 5-8 repetitions. Would you recommend a different type of row for higher repetitions?

Does this programme align with my goals?

Any advice would be greatly appreciated!

I've had golfer's elbow for over 2 years now. At first, I took a month off from the gym, which did not resolve my pain. I returned to working out normally but I just stretched and massaged my affected elbow prior and the pain/discomfort became tolerable over time. Eventually, I got a cortisone injection after dealing with it for 1.5 years, which resolved my pain for several months but it returned. At the beginning of December 2024, my pain peaked. I removed exercises that gave me pain and I started doing wrist curls and pronation/supination exercises for the past 6-7 weeks. My pain has improved but I just wanted to know a timeline for how and when I should return to activities like barbell rowing or pull-ups.

Hey , u/eshlow if you were to write the book now, and all from the beggining would you change anything or add anything to the book and what would it be, and why.

On another topic, I wanted to ask about why have you included such small selction of leg exercises, and what are your toughts about natural leg extensions, nordic curls and shrimp squats with or without weights are they unnecessery or not good?

Hello fellow Redditors and Steven Low.

I have a pair of rings and mini prallettes at my disposal. Is there any specific rule, that I have to start with bar training?

My goal is to become proficient at rings. Can I start on ring straight away, as a beginner?

Or is there any issue?

Hey!

I'm a beginner-ish calisthenics athlete—I've been training for about a year and a half. Since I started, I've made progress, going from Australian pull-ups to 3x8 pull-ups, and improving across most exercises. However, I know I could have progressed more efficiently, not necessarily faster, but in a smarter way. On top of that, three months ago, I suffered a minor supraspinatus tear, which really hurt my motivation. I'm about 90% healed now.

This year, I have two main goals: the muscle-up and the front lever ! (Do you think they’re too ambitious?)

I thinking of using a push/pull split (with legs spread between these sessions) on a P-P-R-P-P-R-R schedule. I'd love some help structuring my plan. Here's what I was thinking:

• 2 months of basics & weighted basics to (re)build fundamental strength

• 2 months of hypertrophy-focused work for the muscle-up

• 2 months of strength training specifically for the muscle-up

• After that... I'm not sure yet 😅

A couple more details:

• I'll be training handstands twice a week because I love the skill and don’t think it’ll be too taxing.

• I'm still debating whether to follow a cut/bulk cycle or just maintain—would love your thoughts on that.

I know this is a long message, and I hope I'm not asking too many questions! Let me know what you think about my plan, my split, and whether a cut/bulk cycle makes sense.

Thanks in advance! Hugo

Update: weakness and pain in both wrists and hands

I made a post a few days ago about pain in both wrists and hands. Finally after about two weeks the pain, numbness and weakness have improved significantly with the theraband flex bar doing eccentrics. Wrist pain is nearly completely gone. Pain is hands is almost gone, but the weakness and numbness are still there off and on. So today, I realized that if I life a somewhat heavy trash bag using supination grip, similar to a standard curling lift position, that my hand pain, numbness and weakness came back and I had a noticable amount of pain in my forearm, the outer side and it kinda burned a little. What exercises should I do for rehab and what does this "condition " sound like? My grip is getting better and stronger, but this was a HUGE temporary flare up. I do feel a little weakness in the right hand, but no where near what it was a week ago.

Original post:

Hey guys, it's been a while. Back in 2021, I was suffering from bi later golfers elbow. Long story short, I had it for about 5 months, but with a combo of this platform, PT, and a handful of useful YouTube videos, I was able to make a full recovery. Now I have another issue, I'm hoping it isn't arthritis,but I'm still waiting on my doc to approve X-rays for it. For about a week and a half, I have been having pain in both wrists, and hand tightness and grip weakness. I have been resting since, and Nsaids have made it possible to work but I don't want to depend on them, as I know inflammation is good for healing. Anyway, I left heavy bags of soiled linen all day at work, some are extremely heavy. I have been doing this job for over a year and have been fine up until now. Waiting for another position to open up so I can leave this area, and have lighter duties, but until then, I need to alter the way I do my current job. What exercises should I do, what will help? Anyone with similar issues resolve their pain/ weakness?Thanks in advance.

All I found on the internet about this is that it's bad for the spine and neck, and these answers were from people who are not muscular. How does this apply to jacked people? Could people with very strong neck and spine have problems with sleeping on stomach?

hey everyone! i just wanted to ask you something that ive been thinking about which is, faitgue.

because according to Overcoming Gravity, what i get from it in one of the part is that we should do 3 set of max reps minus one (i.e. 3 set of 10 reps). but the problem that i have is that, the sets will usually end up in a descending order (i.e. 1st set 10 reps, 2nd set 7 reps. 3rd set 6 reps). is there anyway to combat this or anything i can do to help it?

For example, my first paired set is HSPU & Pull-ups, both vertical exercises.

I would prefer doing HSPU & FL Rows, as those are my most important goals, and I'd rather practice them while fresh, but that would make this paired set (and the next one) have exercises on different movement planes.

The reason I'm asking, is because I read something about the fact that tiring the antagonist muscle in the previous set is a good strategy, as it allows you to exert more force in the next set.

But maybe my assumption that the antagonist muscle is better accessed when on the same plane of movement is flawed. For example, my assumption is that if I did a pushup, the antagonist muscle would be better exercised with a row, rather than a pullup (horizontal + horizontal vs horizontal + vertical).

And then maybe my other assumption, which is that it's a good strategy to tire the antagonist muscle, is also flawed 😅

In shorts, for paired sets, do the vertical push & pulls need to be paired together?

Thanks for the help!

Hello I have a question about training periodization. I have followed quite a few hypertrophy programs over the last 10 years and they all focus on progressive overload. I have been following a more mobility / connective tissue / full body strength program as of late that has all the basic movements and the movements are the same for 4 weeks but each week focusing on different tempo and rep ranges. Week 1. 5 second eccentric and concentric for 5-7 reps for connective tissue, week 2. 8-10 reps for and 3131 tempo for hypertrophy training, week 3 3111 for 5-7 reps for strength training, and week 4 1010 for 15 reps for endurance and energy loading. I’m coming to an 8 week end of this and I like traditional weight training a little bit better but I like the idea of the different rep ranges for different goals each week. Would it be beneficial to combine the two and use more of a traditional weightlifting program but with each week focusing on different goals like above or is traditional progressive overload the best? Any research or personal experience to back this up? My goals are hypertrophy as well as overall tendon and joint health and longevity.

Hello, I’m aware this isn’t the place to seek specialist medical advice, rather I would like your opinion on various shoulder movement areas of concern I am experiencing.

I have been following your beginner routine guidelines as outlined in OCG 2nd edition, since early October 2024. 6’4”, 92 kgs.
Have made a few slight tweaks and progressions, and while I am experiencing satisfactory progress (given my starting point), and increased strength, hypertrophy, and positive form and reflex improvements, I have noticed noises and what seems like bone on bone (I could be wrong here, not really certain) in my shoulders which are becoming more regular and more widespread. At no time during any shoulder movement do I feel pain or physical discomfort.

My uneducated feeling is that perhaps my shoulder flexibility and shoulder joint function are not improving at the same rate as my strength is increasing.

Currently: Banded pull ups: 3 x 8 Dip eccentrics: 3 x 6, 7, 8. Legs tucked behind me but not crossed. Ring rows from a half standing position 3 x 7, 8, 9 Banded Pushups: 3 x 8 Banded chin-ups: 3 x 8 With 48, 48, 72 hours between them.

During the following movements, I feel and hear various noises coming from my shoulders. I cannot specifically determine whether the noises I hear are popping or cracking. • Pushups. During both up and down of the movement. • Ring Rows. During the concentric part of the movement, at the beginning. • Arm side raises (arms touching sides, then lift outwards and reach above my head together) • Shoulder rolls, forward and back. • Various day-to-day activities that aren’t necessarily weight bearing, for instance lifting my arm to operate a door handle.

German hangs are absolutely out of the question at this stage, I don’t have good enough range of motion behind me without weight-bearing to consider them.

Fully passive dead hangs, I can do well. Pull ups and chin ups do not create any noise or feelings of restriction.

I always try to be conscious of the shoulder position I am currently using. I have learnt the basic terms used to describe shoulder movement, retracted, protracted, depressed, elevated, and neutral. I guess I am not naturally athletic, it’s been very challenging for me to focus on using the correct form and engaging the correct muscle groups but I feel I am slowly improving my brain patterns and making adequate progress.

I have experimented with different twists, orientations and positions of my forearms and elbows during full ranges of movement (up and down, forward and back, rotating). There are times I can perform a full range of movement freely with no noise, but those occasions seem random and I cannot pinpoint the exact shoulder form that allows this free movement.

I don’t have a good understanding of shoulder extension and how this kind of movement should translate to the position and orientation of the arms and elbows during movement. I heard on a video recently (I can’t remember the source), that when your arms are below your shoulders your elbow pits should be facing forward to extend the shoulders, and when your arms are above your head they should also be facing forwards rather than sideways. I didn’t really understand the point they were making. Can you share your opinion on this topic?

I imagine that correct form should come naturally, but obviously I need to focus on improving mine.

My questions are: • If this is likely a simple flexibility issue, what drills, stretches or exercises can I perform to improve maintain shoulder flexibility and function? • Should I focus on maintaining a certain shoulder orientation or position when performing certain day to day movements which will translate to better function during workouts over time?

I hope I have included enough information. Thankyou

I have been going to physical therapy for mid portion, Achilles tendinitis. Pain has dissipated for the last three weeks since doing HSR. I am traveling and walking much more than usual. A pain need the bottom of my heel has developed and I can’t tell if it’s related to my Achilles tendinopathy.

The pain is not sharp, more dull and radiating. It’s is about a cm beneath the point on my calcaneus on the lateral side.

The pain is definitely different than I’m used to with my Achilles tendinopathy and is not painful to the touch. It hurts most when my heel strikes and does not hurt when doing a calf raise.

Any help in identifying what is going on would be helpful.

Hi, I just have two quick questions regarding the action of scapulas during high pull ups.

1. Should we start them passive or active hang ? I feel more explosive starting from passive hang but I heard Daniel Vadnal from FitnessFAQs recommending active hang because it's "more stable" and would allow you to pull with more power/explosiveness (which is not my case but might be due to specificity as I only did them with passive hang). I should specify that I always do them from a deadhang as I know there's two ways to do them as Steven shows on his instagram, either deadhang or using a slight momentum and benefiting from stretch reflex.

2. The body should be hollow body during the whole movement and subsequently the scapulas are always depressed + neutral or slightly protracted but never retracted, right ?

I first found it because i was looking for posts about golfer elbow, i even thought Overcoming gravity was some sort of method to heal and manage injuries, sounds like it’s a body weight and gymnastics program.

I’m really not hating here but it’s weird that the whole community is having injuries, never saw a sub about a training method having 70% of its posts talking about injuries.

Hi guys, I’m finishing to read the adv programming of Overcoming Gravity. Some questions comes up. Do you guys think Muscle-up is a pull and push exercise at the same time or you treat like a skill?

So it will be Skill (MU) 5 sets

• 2 pull and 2 push exercise
• 2 legs
• 1 core
• isolation

Or

MU

• 1 pull and 1 push
• 2 legs
• 1 core
• isolation

Personally I’m doing the first one and my training sessions are around 2hrs, and I’m smashed at the end of it.

Your thoughts?

Hello I’ve had pain for a number of months whenever I climb two days in a row or do an especially intense or long day of climbing. I am trying to figure out what exactly my issue is so I can properly rehab it. I just read Steven’s article, but I am somewhat unclear on what areas of pain exactly are related to lateral or medial epicondylitis. I don’t understand what exactly is meant by the “inside” and “outside” of the elbow. The pain is in the very outside edge of the crease of my elbow. To try to clarify, when holding my arm at 90 degrees with palm up, the pain point is visible and on the side of the elbow away from my body. I hope that makes sense and thanks for any help.

Hi, everyone. I was looking into past posts but I couldn't find what I would like to know. I'm at a beginner level (+15 pushups, 8 one arm pushups, 8 pistol squats, 6 dead hang pullups, 1 min handstand holds, 1 min rto holds...), and up until now I was working towards 15 reps before attempting a progression (or 1 min for isometric holds). So, if I was able to do 15 pushups, I would move on to diamond pushups, or if I was able to do a 1 min rings support hold, I would move on to rto support hold. But I'm not sure if this is the most appropriate threshold. So, for example, if I can do 8 pushups, should I continue increasing reps or should I do weighted reps? Is there a standard to draw a more efficient line in progressions?

Thanks in advance.

In mid-August 2024, a Sunday off specifically, I slept on the right side to such an extent that when it was light out my right arm was crushed, I woke up with a very strong pain in my shoulder. On the day I have to do bench press I feel a discomfort when I reach the failure in my right shoulder. I decided to ignore it as I knew why I had this pain, the result of sleeping with my arm or shoulder crushed. It was 2 months like this until I decided to go for a checkup and my doctor decided to infiltrate corticosteroids in the AC joint area, as that's where the pain came from. It was the worst thing I could have done. It was my first injury and I had no information. The point is that I continued training and could already press bench than 100 kg with minimal discomfort, was more comfortable. The problem is that the corticoid effect passed in 15 days and the pain returned, until I wanted to go to a physiotherapist and he gave me a massage around my scapula and deltoids of the right shoulder with kinesiotape ending.

The massage was painful in some areas. It took me 3 days to recover from the unbearable pain in my back, but I realized that I could not lift a fuck above my head, everything got worse. I went to the doctor for a second time and he told me that it was already a degenerative process in my joint AC. It’s crazy man. I would have stayed calm instead of investigating the pain, what I did was make it worse with all those methods that I am not aware of. I had to take rest. I have been unable to lift anything for 2 months, I am currently strengthening all the rotator cuff, scapulas or deltoids. I don't know that you have such a swelling but I can't lift anything heavy over my head. I should have just stopped bench pressing and not gone anywhere to get checked…

I have injured my right shoulder(ac joint) doing incline bench press it was 6 months ago. I basically went straight to physical therapy doing everything with bands, dry needling, suction cups etc. I did ultrasound and my tendons are okay just the joint that was a little swollen I still had and have full range of motion, can overhead press dumbbells 40kg and do 60kg dips, but when it comes to bench press it hurts. Today I visited orthopaedic doctor and he said that I can’t fix it and have to stop bench press I asked him about MRI and he also said that there is no need but I will pay anyway somewhere else… It’s insane to me that I can do some movements overhead and it’s fine but when it comes down bench press or dumbbells there is that discomfort Im thinking about PRP therapy or BPC 157 will that also help?

Pretty much the title, I’d like to be able to front lever off an aerial hoop (or lyra) would bar or rings make any difference? Is one easier to learn than the other?

I mostly just don't want to get injured while doing the challenge, but I also want to achieve it.

I weight 140lb, I'm 5'8, and about 12-14% bodyfat
I'm also turning 18 in 10 days, my goal is to have 50 by the time I'm 19.

I know it's incredibly hard, but I still want to do it

Haven't read the book in a while, so going off memory.

Just had a week off of any training because I had a cold and will be restarting very soon.

I was basically just doing as many reps with good form as I could on every set all the time but I wanted to try out what you recommend.

I remember you suggesting to start out doing 1-2 reps per set less than your max, so to me that means you won't be trying to add reps all the time.

You also mention in the book reviewing how you're doing about every 4 weeks but I don't remember if that was in the same part about the rep numbers and how many to do.

So, do you start out with 1-2 reps less, keep them exactly the same for all exercises for 4 weeks, or less if it feels super easy, or longer if it still feels not so easy?

I guess it also depends on each exercise, like if an exercise is feeling super easy, increase reps there, but if another is feeling hard still, keep it the same etc.

Thanks.

What should I do now?

I am an arm wrestler the arm wrestling sub said i have ecu subsheath tear and my right arm doesnt have this any tip on recovering and solving this (i dont have any pain or losed range just it change position annoying to look at)