#1 in Gymnastics books
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Reddit mentions of Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength by Steven Low (2011-11-12)
Sentiment score: 21
Reddit mentions: 40
We found 40 Reddit mentions of Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength by Steven Low (2011-11-12). Here are the top ones.
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Anyone interested in a community on this should check out /r/bodyweightfitness
There are also some good books with similar progressions and ideas like You Are Your Own Gym or Overcoming Gravity
The FAQ is primarily based off of material from the book I wrote Overcoming Gravity, and was primarily written and compiled by most of the mod staff including (but not limited to):
And a variety of other veteran users from the BWF community. Phi and SM were by far the biggest contributors in editing and compiling FAQ in its existing form, and I helped out significantly in the one prior to that. I can't recall off the top of my head who made things look neat such as the fitloop routine so chime in if you know.
This is my bio that I use on my website:
>Steven Low, author of Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength, is a former competitive gymnast who, in recent years, has been heavily involved in the gymnastics performance troupe, Gymkana. Steven has a B.S. in Biochemistry from the University of Maryland College Park, and his Doctorate of Physical Therapy from the University of Maryland Baltimore. He has also spent thousands of hours independently researching the scientific foundations of health, fitness and nutrition and is able to provide many insights into practical care for injuries. His training is varied and intense with a focus on gymnastics, parkour, rock climbing, and sprinting. He currently resides in his home state of Maryland.
I don't know the bios of phi, SM, and the other contributers so they'll have to provide them themselves.
A superior book to CC and BtGB IMO is Overcoming Gravity.
To address the post, for upper body I believe bodyweight and weights are fairly similar in effectiveness. However if you are looking to strengthen connective tissue, it seems to be done better (and in particular it is necessitated) by straight-arm bodyweight holds.
In my experience, benching HAS carried strength over into bodyweight movements (planche and handstand pushup) which I did not expect given that many bodyweight training proponents state that this does not happen.
For lower body movements, free weights are just better. You just can't really disadvantage leverage sufficiently as far as I know to get a decent stimulus.
http://www.amazon.com/gp/product/1467933120?keywords=overcoming%20gravity&qid=1451949240&ref_=sr_1_1&s=apparel&sr=8-1
just on basic internet shops like amazon. maybe ebay?
check this out https://spreadsheets0.google.com/spreadsheet/pub?hl=en&hl=en&key=0As27w2iX8XXsdFJaUVpSN3huZ1g5RVZrSWZYVTNFdmc&single=true&gid=0&output=html
It list all adult gymnastics classes by state. You can also try picking up books like overcoming gravity or just head over to /r/bodyweightfitness they could probably help you out. Gymnastics is not the easiest thing to get into when your older but it's definetly worth trying out.
Level 1 Squats require quite a bit of balance and upper body strength to maintain the position. While it is still beneficial to work on it, having that hold you up from progressing in actual squats doesn't make sense. I would suggest starting off at level 2 in the Squat progression, but still working on Level 1 when you can; it is nice for the mobility, balance and flexibility, but it's going to do very little for you strength-wise, at least in terms of the Squat progression.
Level 2 Pullups, as described in the book, are just ridiculously hard for most people who would be at that step in the progression. What I found worked for me was something I think I read on the Dragon Door forums: instead of working with a bar/table that is waist height, find a bar/table that is more sternum height (the bone between your chest muscles). That will make a huge difference in the level of difficulty and is a more natural progression between Levels 1 and 3.
Most of the other progressions should be good and slowly build you up to where you need to be for each step. Some here believe the number of repetitions is too high; the numbers the book has you do at times will have your muscles focusing on endurance more than strength. But I was starting it from a relatively low level of fitness, so I didn't have a problem if I mixed a little endurance training in with my strength training.
I also had a rule that I had to meet each Progression Standard three times before I actually moved on. It keeps you from moving too fast through the progressions, assures you didn't just have a fluke day or get any cheat reps, and makes sure your form can be nice and stable before moving onto the next step. If you are still feeling like you are making gains at a given level, don't be in a huge rush to jump ahead. I like to look at all the bodyweight exercises as a more long-term thing.
Also, feel free to add things to the exercises if you are interested and able to later on; I did the routine about 3/4 of the way through (getting to level 5-8 in the various exercises) before I started over with a weight vest for added difficulty. After going through back to the beginning with the vest, I'm now back to level 8-10 in everything but pullups and HSPUs, which I'm at 7 and 6 in HSPUs, and now I have been mixing it up with the gymnastic stuff from moderator eshlow's book: Overcoming Gravity
Although strengthproject has some decent youtube tutorials I can't speak for any of their books.
If you are going to buy any book on bodyweight training, get Overcoming Gravity.
If you're are patient, the author is releasing a second edition of the book sometime this year.
Call this my TL.net bias, but I have to suggest Overcoming Gravity as the single best read regarding bodyweight training, the author is a regular poster over at r/bodyweightfitness
Books are usually a good way to ingest lots of information on a certain topic.
For example, if somebody wanted to learn something about gymnastics he could read Overcoming Gravity. You won't find any TV show that featuers the same amount of knowledge about this topic as this book does. Sure, you could also learn the same stuff by listening to people, or watching youtube videos or something, but books are "better" because they contain more information on the same spot than your typical TV show, YT video or conversation do.
>untrained novice
>plateau after some relatively short period of time
I'm not sure what you mean by a relatively short period of time, but many bodyweight exercises can take years to progress fully in.
Example exercises, from the book Overcoming Gravity.
You need to get on Instagram, brotha.
I feel like I'm rehashing a lot of what's widely available on the webs, but you probably need to start by thinking through the complexity of your question.
Yes, you can train at low rep ranges with bodyweight. That's the goal, in fact, if you train that way. But it's a unique pursuit in that the leverages required of training with maximal intensity first require what we might call an intermediate/advanced mastery of technique, form, balance, and all that jazz. In the bodyweight-training community, the top-end movements are all considered skill movements: only after mastering handstands, planches, levers can you implement the patterns dynamically, i.e. handstand pushups, planche pushups, front lever rows, one-arm chinups.
Here are some good resources for you to explore:
Ahhh, there's so much to explore. The problem is that there ISN'T (yet) a cohesive system for developing maximal power with bodyweight movements. IMO, Ferruggia has done the best job, merging bodyweight and barbell training for maximum development. In the end it just becomes an issue of personal preference - though you can develop immense strength and power with bodyweight training, it takes infinitely longer than barbell training. If you're a coach, and raw power is the goal, then BW training almost necessarily gets reduced to supplemental training.
Good luck to you, have fun, and definitely consider reposting this on r/bodyweightfitness. They'll sort you out something proper.
You can do SS, they have 15lb barbells at most gyms.
In the meantime, check out /r/bodyweightfitness. As the program picker in the sidebar points out, Overcoming Gravity is a great guide, with the it's own subreddit /r/overcominggravity that the author visits regularly.
Use the kettlebell to do snatches, turkish get ups and kettlebell swings.
Have you looked through Overcoming Gravity by /u/eshlow
Not sure if the subject is covered in the book or not(been a while since I've read it), but I've found it's a great starting point for many subjects relating to BWF
My recommendation, /u/cannatown: bodyweight/gymnastics-focused, Overcoming Gravity by Steven Low is very comprehensive in terms of understanding the how's and why's of putting together a strength plan. Does not touch on nutrition, though, but it looks like you've already made up your mind on that (which you shouldn't! lots of valid opinions on both sides of the aisle, there).
Aside from what was recommended you could try
http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120
This book is sure to give you the low down
"Overcoming Gravity" by Steven Low has everything that you are looking for. Regarding nutrition, I found this article to be very informative
The Bible of this subreddit is Overcoming Gravity
This thing is a freaking textbook full of info but it is great applied to climbing.
http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120
> So, couple of questions before I get going. Can one build sufficient muscle mass through just body weight exercises or do I need to be lifting too?
Yes, I build for example 8kgs of muscles + 3kg of fat/water over the past 6 months. You will never/hardly get to look like a bodybuilder. You will have lean muscles with a aesthetic look.
> Is some of this even achievable by mere mortals or is the truly impressive stuff out of reach for a guy who until recently, was in some pretty rough shape?
Yes, everything is possible. It's all about staying active and working on it regulary. If you want to learn a handstand for example, you just have to keep working on it. There are progression videos/tutorials wich explain you, how to approach to a new move, to learn it steady and slow and to have a good form.
> How does one go about building a routine around it?
I'll add:
This one covers way more than just gymnastics. I was very surprised at the breadth of coverage in this book, from how strength vs hypertrophy works, mobility, developing your own programming and quite a few other things that closely relate to CF.
This book sort of hit the spot with me because I'm trying to be a better oly lifter. I was having trouble with banging my shoulders during heavy cleans. Low and behold, I was looking through this book and found a paragraph on just that topic and on how to correct it.
There are a few bodyweight-based programs, all of them are fairly similar, but they take a different slant on things.
You Are Your Own Gym is built around military-style calisthenics. There are variations of all the different movements that are based around making them easier so you can do fifty of them and experience that brand of misery, or to make them more difficult and strength-focused. YAYOG has a very nice set of apps that go with it as well.
Convict Conditioning is another bodyweight program based around six different movements (handstand, pull-up, push-up, leg-raises, back-bridges, pistol squats). The progressions are pretty nice, but the way it's presented is like it was written for fifteen year-olds. 2edgy4u, and such.
Overcoming Gravity is a gymnastics-based program, but is also a huge firehose of information about fitness in general. It's a great resource for designing your own program, but if you're a beginner, I don't think the sheer volume of information would be helpful.
All of these would require a pull-up bar. There's the classic Iron Gym, or this thing if the Iron Gym ends up being too low, and if you can screw something into a wall somewhere, I suggest this one.
If you are interested in gymnastics, I highly recommend getting Overcoming Gravity by Steven Low. It has all the progressions, sample workout regimens, rehab and injury prevention info, and a ton of other stuff.
I commented on the Youtube, but yeah, work on your handstands, everything else looks really solid. Keep on keepin' on.
Also, you may want to buy this:
http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120
;)
I'm a gymnastics coach. This is a bible to me.
Kettlebells, jumprope and bodyweight exercises for fitness!
There's a bit of cost to kettlebells, but they're compact, indestructible and kick your ass. Jumprope will take wear and tear if you're on concrete but are fairly cheap if you need to replace, and will also kick your ass.
If you're doing bodyweight exercise, have a look at Steven Low's "Overcoming Gravity".
Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength
http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120/ref=sr_1_1?s=books&ie=UTF8&qid=1323471034&sr=1-1
ive never read it... so credibility is a bit out the window but Overcoming Gravity is suppose to be a great resource.
The chart is from Overcoming Gravity by Steven Low (goes by eshlow on reddit, he's around here sometimes but more often on /r/overcominggravity).
Oh my bad. It's called Overcoming Gravity. Sorry!
It's very popular on r/bodyweightfitness. I haven't read it, but I do follow a lot of Convict Conditioning. Overcoming Gravity is supposed to be a little more in-depth.
I would also recommend Beast Skills and Ryan Ford's Demon Drills.
The FAQ in r/bodyweightfitness should also be a help.
http://www.amazon.com/dp/1467933120
この本良かったのでオススメ。
These three books are about doing strength training at home. They are a fantastic to build up serious strength in a way that's actually better than doing it at the gym in a lot of ways.
Overcoming Gravity
I'm only 1/6 through the book, but it's answered a ton of questions that I've had. Here's an intro to routine construction, the book goes into much much more detail about programming. Lots of explanations, lots of detail on progressions, and the author (/u/eshlow) is around here and /r/overcominggravity answering questions.
Steve Low, author of the Fundamentals of Bodyweight Training article above has written extensively on progressions and programming for bodyweight training. I think the most important thing he's said is the need to train bodyweight exercises in antagonistic pairs, so that you don't overdevelop in one way and cause structural problems while pursuing one particular feat. His example that has stuck with me was the need to train something like the manna and skin the cats to match the constant training of exercises such as pullups and pushups. I've added both manna progressions and skin the cats, and my shoulders feel stronger and more mobile than they used to.
I haven't read the above article in few years, so I don't recall if he does into the specifics of how to pair your exercises, but I know he's written about it in his book, "Overcoming Gravity".
I personally think that the best way to be a better crossfit athlete is to gain as much knowledge of specific sports - gymnastics, weightlifting, track, powerlifting, etc. On that basis, I'd recommend https://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120
I think Supertraining by Yuri Verkhoshanski is a great (super dense) read for any training.
Kelly Starrett has two notable books, most specifically becoming a supple Leopard.
Overcoming Gravity is $50 bucks new on amazon (500+ pages). Anything a little easier on the wallet?
Overcoming gravity? I'll take a look into it.
This one?
http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120/ref=sr_1_1?ie=UTF8&qid=1415417714&sr=8-1&keywords=overcoming+gravity
I know people here like Overcoming Gravity a lot. I think that probably fits your criteria.
It's not the only thing I'm working on, but as far as tuck planche is concerned I do 5 sets for as long as I can hold it, and I do that 3-4 times a week. The full routine:
Tuck/Adv Tuck PL 5 x hold to failure
Straddle Front Lever 5 x hold to failure
Wall Handstand 3-5 x hold to failure
Adv Front Lever Pullups 3 x 8-10
Straight Bar Muscle Ups 3 x 2-4 (working on increasing the reps)
Tuck PL Pushups 3 x 4 (working on increasing the reps)
Lots of stretching for the lower back, shoulders, hips, and hamstrings on the off days. This routine is almost straight out of Overcoming Gravity, which I highly recommend: http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120
also:
http://www.amazon.com/Overcoming-Gravity-Systematic-Gymnastics-Bodyweight/dp/1467933120
Bonus: The author regularly posts and replies in /r/bodyweightfitness
There's this u/eshlow chap who hangs here. He wrote this awesome book called overcoming gravity about gymnastic training. I've found gymnastic training quite beneficial for climbing, overall strength, and injury prevention. There's a dedicated sub --> r/overcominggravity. There's really good progressions + programming for creating a routine.
Here is the mobile version of your link