1 Year Progress Post! (Lots of Info)
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@believer777 I work out my abbs pretty often. I really like dragon flags as well so progressing in that definitely gave me some abb gains.
Diet is a huge part, but I also don't carry much fat at all on my stomach (mostly sits on my back). So genetics plays some roll for sure with your abbs.
If your abb strength is weak (no where near high level dragon flag progressions or ring roll outs) then work on gaining strength there. If you have strong abbs but can't see anything, diet might give you much more perceivable gains than pushing yourself hard at the gym.
Diet is a huge part, but I also don't carry much fat at all on my stomach (mostly sits on my back). So genetics plays some roll for sure with your abbs.
If your abb strength is weak (no where near high level dragon flag progressions or ring roll outs) then work on gaining strength there. If you have strong abbs but can't see anything, diet might give you much more perceivable gains than pushing yourself hard at the gym.
believer777
New member
@believer777 Hmmm, abs also requires resting just like any other muscle so I don't recommend (imo) doing it daily depending on intensity. If you're doing high volume of leg raises with ease then it might best to move up in difficulty such as controlled toes to bar or dragon flag. If you feel like your abs are strong then you might be holding body fat which I doubt cause you're 65kg but the body is complicated haha. Anyways I recommend doing HIIT exercises if you want to lose some fat, fasted if you can handle it.
startingover18
New member
@startingover18 4-6 times a week for 50 min to 1 hour and a half.
The biggest difference maker between me training all the time and not wanting to go to the gym was finding a goal/motivator that made me want to workout as much as I could to get there. (pro tip: don't set a schedule/date for when you want to achieve said goal, only makes it super demotivating when you don't hit it)
TL
R find something you care about working on and just try to stay deticated even when progress isn't linear. Good luck!
The biggest difference maker between me training all the time and not wanting to go to the gym was finding a goal/motivator that made me want to workout as much as I could to get there. (pro tip: don't set a schedule/date for when you want to achieve said goal, only makes it super demotivating when you don't hit it)
TL
R find something you care about working on and just try to stay deticated even when progress isn't linear. Good luck!twins4heaven
New member
@twins4heaven Thank you! Glad we are both here! Congrats!
I've never liked the idea of full body, but have you had any success with an upper lower split? I've been hearing a lot about that as of late and like the idea of 3 times a week frequency for everything if my body allows it.
I've never liked the idea of full body, but have you had any success with an upper lower split? I've been hearing a lot about that as of late and like the idea of 3 times a week frequency for everything if my body allows it.
twins4heaven
New member
@button Yeah, it was the most successful and fun split for me. I only did four days a week though. I based my workout on the one on bodyweight-warrior but I can't seem to find the pdf for it anymore. Basically my version was:
Upper
Warmup of some kind
Horizontal pull + Horizontal push
Vertical pull + Vertical push
Back lever practice
Lower
Warmup of some kind
Jumping Squats + lunge jumps
Squats + Hinge
Dragon flag and l-sit
When I say + I mean paired with, and I did four sets for the first two pairs and three for the last exercises.
The proper workout had accessory stuff instead of back levers and a proper set of core exercises instead of dragon flag and l-sit (I think). You probably get the idea. Given what workouts you do now I'd guess you'll do more stuff then me
I like your handstand form bro. I made a video of me doing one and it looks a bit banana shaped to me but I'm not sure if that's just cause I'm shirtless. I'd love your opinion since your form looks like where I want to be. https://streamable.com/sts60
Upper
Warmup of some kind
Horizontal pull + Horizontal push
Vertical pull + Vertical push
Back lever practice
Lower
Warmup of some kind
Jumping Squats + lunge jumps
Squats + Hinge
Dragon flag and l-sit
When I say + I mean paired with, and I did four sets for the first two pairs and three for the last exercises.
The proper workout had accessory stuff instead of back levers and a proper set of core exercises instead of dragon flag and l-sit (I think). You probably get the idea. Given what workouts you do now I'd guess you'll do more stuff then me
I like your handstand form bro. I made a video of me doing one and it looks a bit banana shaped to me but I'm not sure if that's just cause I'm shirtless. I'd love your opinion since your form looks like where I want to be. https://streamable.com/sts60
@twins4heaven I know that PDF you're taking about! Haha
Glad to hear you liked it and that sounds like a solid plan. I think I'll end up switching to upper lower in the next week or two.
Also your handstand I think looks pretty good! It's all totally subjective though. I spent a lot of time working on opening my shoulders and working on my handstand line because I got forearm splints often during handstand training. The only thing I could do to work on handstands was improving shoulder mobility and rehabbing my forearms.
Filming yourself at a perfect side view and kicking up against a wall is the easiest way to see if you're straight. I still often do this and try to correct myself and ingrain the feeling of a good line.
Good luck with your training!
Glad to hear you liked it and that sounds like a solid plan. I think I'll end up switching to upper lower in the next week or two.
Also your handstand I think looks pretty good! It's all totally subjective though. I spent a lot of time working on opening my shoulders and working on my handstand line because I got forearm splints often during handstand training. The only thing I could do to work on handstands was improving shoulder mobility and rehabbing my forearms.
Filming yourself at a perfect side view and kicking up against a wall is the easiest way to see if you're straight. I still often do this and try to correct myself and ingrain the feeling of a good line.
Good luck with your training!
twins4heaven
New member
@born1985 FitnessFAQ's, Tom Merrick, Gabo Saturno - I have only heard high quality information from all of these guys!
something I'll have to look into!@button Aha, cheeky bit of aesthetic posing Nah mate like you already know the hard work's clearly paid off - only thing is I've had some issues personally with tight chest/ hunching and it's a bugger to fix, probs one of them things that gets worse the longer you leave it. Visit to an osteopath and lots of tips/ reminders from some knowledgeable gym-goers sorted it for me, some ideas where you could start.
Nah mate like you already know the hard work's clearly paid off - only thing is I've had some issues personally with tight chest/ hunching and it's a bugger to fix, probs one of them things that gets worse the longer you leave it. Visit to an osteopath and lots of tips/ reminders from some knowledgeable gym-goers sorted it for me, some ideas where you could start.@amynmoore Came here to ask the same question, I learned a ton from him.