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  1. Past hour
  2. Today
  3. Alessandro Mainente

    New GymFit student Henry Vargas

    Hey Henry, first of all welcome aboard. looking to your photo seems that you have bad posture so my first suggestion before all is checking a PT in order to improve your posture. then when a solid structure is restored...work on it.
  4. Henry Vargas 354817

    New GymFit student Henry Vargas

    Hello reader My name is Henry, I'm 34 from Colombia. Pretty flexible because I used to practice Qigong and have always been pretty flexible. I've been wanting to start this program for a while because I can feel my body asking for it lol. I'm pretty thin and expect to muscle up, lol, a bit with this program and really get the full benefits of mobility. Really looking forward to seeing my results with this. Here's the before shots
  5. Yesterday
  6. Marco Levati

    Pain in the shoulder when doing handstand

    Keeping you posted with the exercises from my PT. I avoid the pain during the execution. I do them once a week, 4x10 reps.
  7. Last week
  8. Joaquin Malagon

    Painful Quad (above knee) - advice how to proceed

    Do you have muscle tightness further along up the kinetic chain? Like along the spine or glutes?
  9. Alessandro Mainente

    Painful Quad (above knee) - advice how to proceed

    Hi Marko, being perfectly symmetrical is very very very unusual. Said that probably you should use the front split stretch course for the biggest part on your lower body problem working on the same range of motion until you can feel the side paired completely. Now..talking about your knee problem...you MUST search for a PT or orthopedic opninion. pain in the knee can be due to spine alignment, hips imbalanced, fott problem. nobody can make a diagnosis on the web.
  10. Hi, first I have to start by saying this is not one of the, but the most amazing program I found during my 4 year search/research/experimentation. I've been doing GB program, mostly Restore series & Fundamentals + several other standalone videos, for the past 3 months, and I have had the best results in my life. Actually I'm 33 now and I haven't been this flexible even in middle school. But the original problem I'm having, which started my journey of recovery 4 years ago, is still not improving. Every time I go out running, I get a sharp pain just above my knee, slightly to the outter side. It kick's in half a mile into the run, and never stops. That's why I had basically forfeit running, but every few months I go out and give it a shot to see if there is an improvement. I've felt really optimistic after 3 months of GB because my overall flexibility has greatly improved, and I went for a run, with the same results - pain above the knee, and I barely walked home after that. What I noticed during the GB training: My left and right side are not working the same - my left quad and hip flexors are much tighter, while my right adductor is tighter; also my left ankle has shit dorsiflexion, while right ankle has much better dorsiflexion, but it's vice versa on the extension My question is: does anybody have the same problems? What would be a best course taken for this? I'm really eager to try anything to get this better, but I'm feeling quite lost now as nothing seems to help. Thanks, Marko
  11. If you're a Do It Yourself person, very easy build. If you can build an IKEA bookshelf you should be fine. The only tricky part is figuring out how the connector pieces contribute to overall length. For example, cut two short pieces, 5 inches works. That's 10 inches total in pipe. Then Tightly insert them both into a T connector and you'll get something like 12 -6/8 inches. So the T connector adds 2-6/8 inches. If you don't insert them tight the measurement won't hold up for other T connectors. Then you need to cut the piping for between the stall bar sides while factoring in how much the rod holders and connectors add to length. You should assemble the cross piece; with the rod holders pressed into the ends push it in between the stall bar sides. It should hold itself in place. Make sure the T connector part, which you will be inserting the horizontal pieces into (the pipe you'll be holding when doing dips) rest on one of the rungs of the stall bars for support. If you imagine a plane across the front facing part of the stall bar rungs, make sure the head of the connector is behind this plane, sunk in towards the back wall. You don't want them poking into your back when doing leg lifts, etc. Line up the screw holes so you can get to all three of them with a screwdriver. Draw dots into the holes pull all the pipes back out and you have your drill spots. Any questions feel free to ask. Mine are 4'6" tall and 4' long. I've seen shoulder and armpit height recommended in other parallel bar builds. I tried to do shoulder height, but my head was going to hit the ceiling. So I dropped a rung down to armpit level. I weight 190 and 1-1/2" PVC feels very sturdy for russian dips. I have large hands, but I wouldn't go any less than 1-1/2 inches PVC with smaller hands. I went for fingertips to elbow plus 2 fingers for the distance between. Approx 52cm, which is the max I believe for olympic systems. Turns out I got 3 fingers, so I'm a little wide. It may be better to put the cross piece I have along the front lower than your feet will be in a Russian dip L-Sit. Easy enough change. The higher up it is the more it will reduce the parallel bars from separating. It may be ideal to use some PVC glue for those particular connections especially if you tend to push down and outward during dips. However if you don't have control to press down and not out you probably wouldn't be at this particular progression. While doing some russian dips I had a bar pull out from the wall T connector. I'll be drilling a hole through the top and dropping a bolt in for both of the connectors to prevent this and the same for the elbows. So I'd advise when you finish your build to get on it and wiggle around (with your feet underneath you, no L-Sits) to see if you can make something fail. Materials: 25ft 1-1/2 schedule 40 PVC 6 T connectors 2 Elbows 2 Metal (sturdy) Circle ended closet rod holders. I had to buy two sets from Home Depot, to get two circle ends, the other end is a drop in end. Picture included at bottom. you could slit the pvc ends to fit onto the drop in end. Not really worth the effort in my opinion. Tools: Tape Measure Level, 4 feet would be ideal but 2 feet should work. Reciprocating Saw, or pipe cutter. Anything you have that will work. Power drill and correct size bit to pre-drill screw holes for closet rod holder screws
  12. Joseph Andres

    Starting Brick

    Thanks, that's exactly what I was looking for. Very helpful.
  13. Alessandro Mainente

    False grip pull up height

    Hi Stefan, the first thing that must learn before doing accelerated movements is controlled movement. mastering before basic cpp strength (combined pulling and pushing like mu) on rings, then controlled on the bar then you can perform explosive exercises. on adults, explosive work leads to connective tissue problem from elbows up to the shoulders. this is something you must avoid.
  14. Stefan Mladenov

    False grip pull up height

    I have been working on the strict pull-ups for some time now and my goal is to achieve 5 sets of slow and controlled 10 pull-ups. I can say I am getting there, depending on the day:)), I have got 5x8 so far or 3x9 and 2x7. However, speaking of bar MU and I need to work on explosive pull-ups as well. How to incorparte these so that it would not affect my lvl of strict pull-ups? I have also been working on shoulder disloc. with a stick cause Ive got really bad mobility in my shoulders and wrist strenghtening.
  15. Matthew Walker

    New User Strong But Fat Inflexible Feel Overwhelmed

    While I don't really do the full Movement course as I'd end up killing myself right now, the Quadrupedal Warm Up from that and the wrist exercises from the Handstand course would be extremely beneficial for BJJ.
  16. Alessandro Mainente

    Pain in the shoulder when doing handstand

    Well Marco if you have pain you are out of my competency. The restore series for the shoulder is more appropriate.
  17. Marco Levati

    Pain in the shoulder when doing handstand

    Will do. I may try to come to Italy to visit you for a day. In the meanwhile, what series would you recommend instead of the thoracic bridge stretch series but that addresses the same shoulder and back mobility? that series is great bu a little too much for me now.
  18. Chance Peterson

    Frequency of mobility training

    Ok thank you!
  19. Alessandro Mainente

    Reverse flys - internal rotation

    Also, notice that the external rotation comes from the upper arm. so if you have a good active external rotation you can still perform the exercise with the horizontal grip.
  20. Everett Carroll

    Frequency of mobility training

    Hey Chance, Great plan. Do each stretch series once per week and the daily limber video on days where you aren't doing one of the long stretch videos.
  21. Everett Carroll

    Reverse flys - internal rotation

    You can do flys like this with a resistance band or with your back against the wall (use your arms to press your hips forward off the wall). Like Alex said, hands at or just below shoulder height is best. You can see some banded victorian work in the band series ring prep video and the rings 1 progressions in the course library (both are part of the subscription plan). The same cues apply using DBs for victorian raises in the prone position.
  22. Chance Peterson

    Frequency of mobility training

    If I'm looking to become more flexible all around, should I do all three courses from the Stretch series every week? When is it too much? Since they take 45 minutes each - is the 'daily limber' a good one to do on workout days when a Stretch series is not done?
  23. Mouclier Victor

    Reverse flys - internal rotation

    Thank you ! I will perform them with vertical grip. Do you have other recommandation to properly train the rear delts with weight or BW ? I tried to emulate victorian raises with dumbell sbut i don't know what proper form should be....
  24. Alessandro Mainente

    Reverse flys - internal rotation

    Under the shoulder height the risk is less. considering the photo, you should use the vertical grip.
  25. Earlier
  26. Victor Mouclier

    Reverse flys - internal rotation

    Hi everybody ! I'm performing reverse flys with internally rotated shoulders (straight arm, pronated grip), no pain at all. But i'm wondering if it could be bad for infraspinatus ? I read that reaching forward motions with internal rotation make the infraspinatus rub against the acromion wich can lead to tears overtime. What do you think ?
  27. Coach Sommer

    New User Strong But Fat Inflexible Feel Overwhelmed

    Hi Samuel, Once you complete the Elements workouts, then the next harder are the Foundation workouts. Yours in Fitness, Coach Sommer
  28. Alessandro Mainente

    New User Strong But Fat Inflexible Feel Overwhelmed

    Hi Samuel, first of all, welcome aboard. Now it is important for you recognizing that a healthy life is important. 281 lbs is something that you can reduce but i recommend 3 this first: -check your doctor and preferable perform an agonist sports check in order to see that you can easily push the intensity of your training and that your heart is fine; -second thing: check for a PT, the higher the weigth the higher the stress on connective tissue. you must know if you have some limitation and if you need to solve them before pushing further. -check for a nutritionist so that your training schedule can be paired with the nutrition.
  29. Goals: Better Control of my body, more mobility and weight loss. Would love to hit nice and controlled pull ups (hard more because of my weight) pistol squats, and some cooler rings and planche stuff. Current Stats: 5'9" 281 lbs. I'm 38, and have been lifting for 23 years and doing BJJ for 12. I'm weight room strong and can still do a fair number of push ups. Just 3 short years ago I was in the best shape of my life and have maintained much of that strength but gained a big gut. From 202 to 280 this morning. I find most of the Elements very easy for me, FUNdamentals is also easy. Not sure how to structure a program for my goals given all the choices. I've been thinking of going through all of the Elements 1-5 by doing the upper and lower body in the same day 3 times a week MWF. Adding the Handstand Tuesday, Thursday Saturday and stretching 1 or 2 times per week. Watching my diet and going back to lower carb (less than 100 grams a day) paleo. I just feel like I may be neglecting some parts of my body. Any guidance is appreciated.
  30. Christian Gundersen

    How difficult was this exercise?

    Thank you for the fast reply. Looks like i have to start to subscribe to get the mobility Thanks for a great program. Keep up the god work. Varm Regards Christian Gundersen
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