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@christianr_ Ah, gotcha. Yeah, some gymnasts occasionally just do a dislocated into german hang but they don't start with reverse grip like that as far as I know

@dawn16 No, but it will help.

@fanner570 I'd probably go with some variation of last set to failure. Only go up in reps when you can do 2 more reps on your last set than the current progression as in the example. Also, make sure you're resting enough between sets

@jb77 Thanks

@christianr_ Gymnasts use elgrip on bar all the time in jam movements and pirouettes. Example below and you can search 'elgrip high bar' or elgrip giants or variations of that to find videos with them. But yeah that video is a cool sequence of elgrip conversion to a dip above the rings

@johm See the last section of the posted link! I linked most of the tentative studies on supplements. Most of them either have no benefit or may have a minimal benefit compared to other interventions. If you have money to spare and want possible improvement then go for it.

@fanner570 Add another set or two or move to another method of progression. Generally plateaus signal that you have hit the limit of whatever progression you were using and you need to switch it up. If going from 3x5 -> 3x6 -> 3x8 doesn't work then go to something like rep addition: 5-5-5...

@carina2111 Please note that our FAQ has tons of Program Reviews as well with things that cover all aspects of Bodyweight/Gymnastics/Calisthenics: https://www.reddit.com/r/bodyweightfitness/wiki/kb/program_reviews

@bibbigo I like: Support holds -> rings support -> RTO support German hang -> supinated skin the cat -> progress tuck to pike to BL PPPUs usually get good conditioning Dips at the top of the motion if you pause, especially on rings Biceps curls as supplemental Stretching if you are lacking...

@buzzy204 That works. Just build slow. Always good to start with less and add more over time. Starting with too much just burns you out as you know

@jb77 Hello, if you could add some more information to your post along the lines of the rule 3 that would be great! https://www.reddit.com/r/bodyweightfitness/wiki/rules#wiki_3._posts_must_be_discussion_and.2For_topic_oriented. The bolded ones would be nice to add to help others reach...

@brohoho There's a reason why the number of people with good results for strength and hypertrophy training like this is few (and usually people of above average to elite genetics). On the other hand, the vast majority of all high school, college/university, and professional sports teams use...

@christianr_ Circus performers are the most common ones using the one arm hangs for meathooks and also the one arm back levers. It's impressive to see momentum based movements going into that. Requires a lot more shoulder stability and strength than normal

@buzzy204 Yeah, that can work. Generally, you need to decide what you think is the most important to you and base everything around that. The example I use for climbing is that if you're primarily a climber who does strength to supplement climbing is you mainly want to build your climbing...

@dee1720 Generally, if the RR is too much there are some common ways to modify it from the FAQ to reduce risk of overuse injuries. https://www.reddit.com/r/bodyweightfitness/wiki/faq#wiki_the_recommended_routine_.28rr.29_is_too_much_for_me._what_can_i_do.3F...

@buzzy204 FAQ has a program reviews section: https://www.reddit.com/r/bodyweightfitness/wiki/kb/program_reviews Just dial back to 1/2 volume and build over time. Doubt you're going to get better S&C advice for fighting sports than Ross' stuff. My book helps you to incorporate many different...

@dawn16 No, there's no contradiction. There's nothing wrong with stretching in the context of warm up to make sure you have solid range of motion for game skills. There is something wrong with trying to aggressively increase range of motion in elite athletes who don't need that range of...

@justm811 Can't remember where I read it. It was either high level sprinters or football players where excessive stretching decreased their sprint speed. If a muscle is lengthened too much you change the stretch-shorten cycle to not align well with the stride mechanics. Textbook case of...

@aamyggirl Depends on sport. Absolutely not for sprinters and other sports with running and jumping. Excessive hamstring stretching diminishes power both in session and long term. For gymnastics, sure. You need to be able to do the splits. Can hamstring flexibility be gained without...

@binlid That's fine too, though I personally prefer rest days more spread out. The more back to back SA/BA you have then the higher increased risk of overuse injuries sometimes.