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Ok thank you

The once-per-week strcture fro a movement is the most doable for the biggest part of the population. in some cases twice a week for a movement can be an option but it should be evaluated separately from case to case. Th platform does everything for you.

Ok sounds great. You think I need how long per workout and how many workout weekly

gymnasticbodies platform (gymfit) gives a starting test where you insert your performance and you can understand what it is your level. i personaly think that thisi si the most avanced platform on the web at the moment. Been able to program by yourself requires even an higher level of knowledge.

Hello Alessandro, thanks for your answer. But i don't understand how do i do with the program. Basically i'm not very flexxible, my max for proper dips (getting totally down are 10 maybe) for pull up (6) and pushup 30. how do i know which level. And a gymnastic workout take how long usually?

grazie mille

HI Cherif, i personally think after almon 20 years of coaching that grese to the groove it is ok for technical movemtn like handstand where the more you practice it (at some stage of development) the better it is BUT for strenght training it is a suboptimal source of improvement. a stable program with a basic progression that increase the difficulties of the session week over week (also depends on your current level) it is better. The fact that you got an injury easrly in your process reflects the fact that your joint are not enough prepared, they need to adapt BUT grease to the groove do not let them top recover due to the high frequency.

Welcome aboard!

Hi everybody. I started calisthenics on september but injured in my small finger 2 month later with an educative exercise to master muscle up. Actually i'm getting back on track after 3 month of breakdown i wazs focusing on cardio instead. i want to get stronger at pull ups and i work a lot (i'm a taxi driver) so i basically my idea is to work with grease the groove , every time i stop between to rides, i have my rings, and go for a short set of reps. I want to know if i can mix differents exercises with grease the groove (for example my max is 7 pull ups, i do 3 pull ups, 3 chin ups, 8-10 dips(my max is 20+), 10 body weight squats, and Hanging with rings i'm beginner actually). Do you thinks i can do that, i'm doing it every 30 min or plus, using the grease the groove method, or i have to do one exercise only while greasing the groove? My goal is to optimize maximum because i'm working a lot(10+ driving daily + side project on my laptop, so working and breaking sometimes to grease the groove and add at the end of the day of work some Z2 cardio or sometimes when i stop driving go for a fast walk). I precise that i don't feel tired and i listen to my body. Any advice to optimize my routine, and for flexibility if you have any advices ?

Hello everybody, I'm 37 years old from Paris (France). and a beginner and want to get better at gymnastics-calisthenics , strength training globally. Found this website Today and glad to be with you.

Hi Victor, i do not know when i've said this think probably not in 2020+. probably i would decrease this weigth oh the shoulder press down to half of the bw or something more. and probably i would add the isolated movement early in some program for some students. said that, the fact that 99% of people do the lateral raises wrongly is basically TRUE. i can go tomorrow (not in my gym...they are done pretty well) and touch traps of 10 people and feel them squeezed 100% in all the cases. Taking the work with the traps is a technical problem, nothing to do with basic strength of the deltoids. Said that there are 3 exercises that targets middle deltoids, i will talka bout 2, the last one it is something i've invented and i share it only with my clients: 1) side plank on the elbow.. lean a bit until the shoulder drops after the elbow and hold like if you want to do a lateral raises 2) handstand pushup with full range of motion and on the scapular plane.

Hi Gymnasticbodies, I just compilate 2 post written by two of the most knowledgeable people of this forum about the middle delts, wich will lead to 2 questions Coach Allessandro Mainente wrote : "usually in my gym when I have personal training session for bodybuilders I NEVER insert lateral raises if you cannot perform a barbell shoulder press with almost bodyweigth. The reason it is simply that if you do not have very strong front and lateral delt all the effort it taken by the upper traps and supraspinatus," Can someone elaborate how heavy shoulder pressing is supposed to modify your biomechanic of shoulder abduction in order to prioritize the middle deltoid instead of the supraspinatus and upper traps ? Also is there any other way to activate your middle deltoid beside beign able pressing your entire bodyweight ? Joshua Naterman wrote : "[Midddle delts] are a different kind of muscle belly than anterior and posterior delts, they are pennate instead of fusiform. This means that they have a shorter ROM but produce much more force in their ROM. Perhaps now you can see why these are not easily worked with bodyweight at first" Can someone recommend an exercice variations that target this specific ROM of the middle delts ? Thank you in advance for reading my questions Wish everybody a good and healthy training !

not necessarily...probably i'll ask you to still do the hansdstand program from the beginning..

Ok, thank you. Can I ask you what would you advise to a begginer? To stick with Foundation and worry about Handstands later?

well at the moment seems that the platform does not support this option.

Hey. Thank you for replying. Not a test phase, but included with the guided training. When I signed up I filled up a questionnaire that gave me the intermediate path to follow. Its great and I would like to keep it and keep progressing on it. Im just not sure how to start handstand training. Can it be added to the program I'm following? So it shows me the exercises with sets and reps and keeps my progress

hey Goran, do you refer to the possibility to add it to the program but with a a sort of "test phase" before?

Hi everyone. I just started with my training two weeks ago and I am loving every session. Even after this short time i feel better in my body. Stiffness is starting to go away and I move better. I have a question about implementing handstand training with the guided training that I have been given. I am really loving it and I don't want to mess it up because I don't know much about proper programing. How would I go about it? Is there a way to make the handstand training also guided? Can it be combined with the guided training that I'm following? I apologize if something similar has already been asked here. I would appreciate some help. Thank you in advance

Hi Aaron , if i'm not wrong i can seee that if you bend you feel pain....now since the problem come out after a back squat , did you get an MRI after so many years? and.... have you ever tried to stretch the hamstring without bending at all? like the pic below? the most impostant tip it is to hold the buttotck on the side your are stretching on the floor.

Hello, I've got some lower back issues I could really use some advice on. I'm a relative newbie at anything gymnastics related, but about 9 years ago I first came here and got some great help. Anyway, I'll try to be brief but this might take a bit to write. Really appreciate anyone who gets through it ...the "tldr" is the last sentence. Basically I had lower back issues all throughout my late 20's to mid 30's. I didn't realize it was related to tight hamstrings until I found Gymnastic bodies. Kind of crazy but I only did Crossfit, and never stretched, during those years, and in hindsight it's super obvious why I had back issues. I started stretching regularly, and voila, no back issues whatsoever for probably 6 years. A couple years ago though, I was lifting some heavier weight over head, and tweaked my back. It eventually healed, but it was pretty bad for a couple months. Onto my current issue. It feels like stretching actually aggravates my back. I used to basically be able to tell, if I got tight enough I couldn't touch my toes, by back would be tight. I would then stretch and it was fine. I recently was on a sailboat for a week, and going into it I was thinking 'this is not going to be good for my back'. But I never felt better. And only got 500 steps per day on that boat, and zero stretching. So now, if I go a week without stretching/working out, my back feels great. But if I run/workout at all, my hamstrings get really tight, and then when I try to stretch it out I have back issues. Something just seems off/backwards about all this. Anyway, any thoughts would be fantastic. I try to do Jefferson curls, bridge exercises when I can, but could certainly be more religious about it. Jefferson curls seem to help some but can't be 100% sure. Also I do have some anterior pelvic tilt. I've tried the psoright but haven't noticed much difference. Overall it's lower back nerve pain that feels like it's caused by muscle tightness pulling on the back nerves, except now, stretching seems to aggravate it instead of fixing it like it used to for years. Any thoughts would be very very much appreciated. Thank you!

you're welcome!

Perfect. Thanks so much!

yes but only if you log the progress.

Aha. So, then you'll do step 2 of 9 the following week, step 3 of 9 the next week and so on?