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@von20207777 I'm excited to see it :P

@justm811 I recommend just enough to get additional range of motion and then backing off to maintain the range of motion with less weight. Usually that is in the range of

@binlid Yes, use SA/BA with MWFSat type scheduling all the time.

@von20207777 Awesome progress. :P Glad to have played a part in your success! Also, very motivational for bigger guys. I'll be linking people to your vid as an example.

@binlid SA/BA is very good if someone has a lot of goals related to working most of the bodyweight isometrics - planche, front lever, back lever, flags, elbow levers, and such. The reason why it doesn't get talked about a lot is because push/pull, upper/lower, and PPL are common...

@rkenoke Removing the other post and leaving this one up. This is a much better post as it shows what you did (per rule 4)

@greatisyourmercy24 I mainly think it's juts the extreme flexibility and extreme strength component. Most people will have dedication for one but not the other or vice versa. Both are easier to gain when you're a kid plus faster strength to bodyweight development at low weight like you said...

@raykay You're welcome

@velocityth Well, I'd at least try it unweighted first before adding any weight. Biasing definitely has it's place, but it's more risky with this type of exercise.

@raykay It's not that hard strength-wise. If you can do a german hang pullout you have enough strength for it. Control wise it's similar to the hip control you'd need in straight arm press handstand, so you can have the strength but you still need to develop the control. I wouldn't say it's...

@velocityth I'd be wary of that actually, since most back injuries come with flexing the back + twisting. Unilateral work puts rotational forces on the core.

@godswill414 All good :)

@godswill414 That's not exactly true. Elbows forward puts more stress on the common flexor tendons (which can lead to medial epicondylitis/golfer's elbow). Pointing it down biases the stress more onto the biceps with less on the medial epicondyle area.

@ponmolid Yeah, that sounds good

@life4h1m Most current hypertrophy research has generally centered on at least 2-3 sets in the 5-30 rep range for most exercises and like 1-3 exercises per muscle group. How many depends usually on if someone is a beginner, trained beginner, intermediate or beyond. Usually like 3-6 sets for...

@john0733 Depends too much on other factors as well. There's people with elite genetics who at 6'0" can get stuff faster than someone at 5'0". But in general comparing average genetics, same sleep, diet, etc across all factors then usually everything slow down by a level or two over similar...

@eberzas Sort of. Some programs like Oly lifting will wave the volume and keep intensity rather high, but that's mainly if you have a strength or peaking phase. More often done in block periodization or sequential linear. The problem with waving the volume down to like 1-2 sets is 1-2 sets...

@caringandsharing Gotcha. I talk about this more in my book Overcoming Gravity in chapter 10 on Methods of Progression and then the intermediate and advanced sample programming. Various iterations of light/heavy, DUP, and some other protocols helped me get myself up to +100% bodyweight...

@ponmolid Elbows forward puts more stress on the common flexor tendons (which can lead to medial epicondylitis/golfer's elbow). Pointing it down biases the stress more onto the biceps with less on the medial epicondyle area.

@daughterofaking You're welcome :) If you have any OG specific questions you can address them to /r/overcominggravity