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@dawn16 If you look on the OG charts, one arm pushup is low end intermediate. Muscle up is high end beginner.. it's definitely not as hard and unrated in the gymnastics code of points as it's a basic skill. One arm pullups is on the high end intermediate

@abby564 It's unrated in the gymnastics code of points because it's easier than all of the other A skills like back lever, front lever, and isometrics like that. Muscle up is high end beginner but not hard enough for intermediate

@ndubuisi My opinion of the ideal: Neutral and depressed scapulas and neutral thoracic just training it as an exercise. There are some reasons why you may want to do neutral/protracted scaps and neutral/flexed thoracic like some gymnastics movements though.

@jellybug78 I updated the OG charts to reflect the extra legs and core exercises to be intermediate where they reach the cut off

@dawn16 F ex elevated shrimp is supposed to be intermediate not beginner

@vinhhali Hah, sorta agree. Learning is a lifelong process. I'm still learning about how to program better routines for all different populations myself. I somewhat agree on copying a routine as long as it's similar to most popular routines. They tend to work best for the most amount of...

@jellybug78 Added it :)

@bibbigo Tendinopathy is generally just relative overload. So if you just dial back the volume it can theoretically work in some amount of cases. The problem being that most people don't know how much volume and intensity is too much which is why it's usually best to stick with isolation...

@jellybug78 Looks awesome. I'll add it a link to it to the OG2 charts

@esther22 The reason why different grip techniques work is not because they are pushing or pulling or going in a certain direction. It's the fact that trying to force the bar to rotate with your hands increases the muscle irradiation. Thus, a stronger grip on the bar will help to increase...

@allforchrist316 90s is minimum between PAIRS of exercises. In other words, if you are alternating between 2 different exercises that do not use the same body part. Example: squats and pushups. 3 minutes is generally required for 99% ATP refill rate in muscles, so if you go too early you are...

@thomaslowrens Same :D

@greg67 I said one way to do it. You're doing 18 total sets, 6 per each superset. At the VERY least you should be doing pairing which is dips, 1.5 mins, rows, 1.5 mins, etc. This makes it so you have some rest between each set so you can recover better than doing bother exercises in a row...

@thomaslowrens Well, yeah, but those aren't true HeSPU because of the massive body contortions.

@greg67 At the very least, don't superset the compound exercises if you want to improve strength and hypertrophy then Consider reducing the rest on the rest of the sets like core or isolation or something like that.

@thomaslowrens Yeah, I've never seen the transition without momentum or assist... it's probably similar to the difficulty of the fabled one arm handstand pushup lol

@thomaslowrens Unlikely, because holding/turning the hand is difficult while doing the transition with one arm which is much harder than a OAC/OAP. There's always going to be a "little" bit of a kip

@greg67 Well, that was pretty easy once you provided your full routine. Pushups and dips also use chest and dips also use lats which are a primary mover for pullups too. If you're doing your pushups and then straight to pullups then you're basically pre-fatiguing your muscles with the pushups...

@thomaslowrens My best was strict rings +70 lbs at 135 lbs. Elbows felt like they were going to explode, so I stopped training them. :o In general, not super useful overall but a fun exercise to do once in a while

@greg67 You need to provide your full routine for any critique to be given. I see you provided your routine structure, but that doesn't give enough information either. How many sets of pullups? Any other pulling exercises during your routines? Sets? Reps? Rest times? Tempo of exercises...