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Started by mauro81, July 27, 2013 · 13 Replies · 347 Views
I've read in the past one post of Foundation 1 and hypertrophy related.
Some forum users said that F1 and good nutrition is a right choice for hypertrophy and body change, but in the F1 i don't see exercise like chin up and other dinamic press movement.
Why in the Foundation1 there isn't a planche progression like frog stand - tuck - adv tuck etc?
thank's
Mauro
mauro81 said:(...) Why in the Foundation1 there isn't a planche progression like frog stand - tuck - adv tuck etc?
This comes later, first do your push ups & other plank holds, leans, etc... mauro81 
FredInChina said:This comes later, first do your push ups & other plank holds, leans, etc... mauro81
thank's my friend!
mauro81 said:I've read in the past one post of Foundation 1 and hypertrophy related.
Some forum users said that F1 and good nutrition is a right choice for hypertrophy and body change, but in the F1 i don't see exercise like chin up and other dinamic press movement.
Why in the Foundation1 there isn't a planche progression like frog stand - tuck - adv tuck etc?
thank's
Mauro
you need some tendon strength and shoulder health/mobility for that, because many of the forum users approached some kind of injury or hinderance because of unpreparedness, so that was a sign that all of us need some preparatory work. Now it is possible that you work trough those progressions without preparation, I did too, up to adv. tuck planche but you'll get a ****load of problems along with it.
First I had cracking shoulders in pain, when this went away I got some nice forearm splints and my progress was so slow that I would be so far ahead now with F1 compared to my own routine( F1 was not available at that time unfortunately 
)
Stay Safe!
Norbert Marko said:you need some tendon strength and shoulder health/mobility for that, because many of the forum users approached some kind of injury or hinderance because of unpreparedness, so that was a sign that all of us need some preparatory work. Now it is possible that you work trough those progressions without preparation, I did too, up to adv. tuck planche but you'll get a ****load of problems along with it.
First I had cracking shoulders in pain, when this went away I got some nice forearm splints and my progress was so slow that I would be so far ahead now with F1 compared to my own routine( F1 was not available at that time unfortunately
Stay Safe!
Hi Norbert, thank's for your advice!
In the past i've experiment some elbow pain (bilateral pain in the biceps tendon insertion) for doing advanced tuck planche.
In the past i was able to doing adv.tuck pl for 15 sec max with perfect form, but my biceps tendon and connective tissue didn't...and one months later of this adv.pl work i experiment some pain during the normal daily activity like lift my little baby child (aprox 11 kg) or when i do some pull up.
The pain disappear when i stopped the pL workout.
Is not tednonitis !
The same exeprience for back lever...i can do a back lever but my biceps tendon not...i can't mantain the position because my biceps tendons hurt....
mauro81 said:Hi Norbert, thank's for your advice!
In the past i've experiment some elbow pain (bilateral pain in the biceps tendon insertion) for doing advanced tuck planche.
In the past i was able to doing adv.tuck pl for 15 sec max with perfect form, but my biceps tendon and connective tissue didn't...and one months later of this adv.pl work i experiment some pain during the normal daily activity like lift my little baby child (aprox 11 kg) or when i do some pull up.
The pain disappear when i stopped the pL workout.
Is not tednonitis
The same exeprience for back lever...i can do a back lever but my biceps tendon not...i can't mantain the position because my biceps tendons hurt....
Yeah, this is pretty much the reason why planche is in F4, not F1....
mauro81 said:I've read in the past one post of Foundation 1 and hypertrophy related.
Some forum users said that F1 and good nutrition is a right choice for hypertrophy and body change, but in the F1 i don't see exercise like chin up and other dinamic press movement.
Why in the Foundation1 there isn't a planche progression like frog stand - tuck - adv tuck etc?
thank's
Mauro
- What makes you think you need chinups to achieve hypertrophy? The exercises in F1 are potent medicine. Chinups do make an appearance later, however.
- Remember that F1 is just volume 1 out of 4 in the foundation series. Later volumes *do* have the frog stand, tuck, etc planche progressions.
Yeah, it'll be there eventually. Just as a side note, after 4 weeks of F1, Advanced Frog Stand was easy for 30 seconds. That doesn't mean we should do it, but it is testament to the excellent conditioning of the connective tissues that F1 provides. Don't worry about it not being there right now, just wait until you're strong enough to do it easily.
Joshua Slocum said:- What makes you think you need chinups to achieve hypertrophy? The exercises in F1 are potent medicine. Chinups do make an appearance later, however.
- Remember that F1 is just volume 1 out of 4 in the foundation series. Later volumes *do* have the frog stand, tuck, etc planche progressions.
Thank's Joshua!
I've tested today the F1 and is so hard for the core and for all muscle on the body!
it seems so easy when i read the exercise and the progression, but when i try is a real challenge!
mauro81 said:Thank's Joshua!
I've tested today the F1 and is so hard for the core and for all muscle on the body!
it seems so easy when i read the exercise and the progression, but when i try is a real challenge!
Yeah, the volume can be a real killer. But it works really well! And the mobility especially is extremely useful.
mauro81 said:Thank's Joshua!
I've tested today the F1 and is so hard for the core and for all muscle on the body!
it seems so easy when i read the exercise and the progression, but when i try is a real challenge!
That's the fun of it!
Joshua Slocum said:Yeah, the volume can be a real killer. But it works really well! And the mobility especially is extremely useful.
Yes Joshua and at age of 32 my mobility is not very good, but i don't skip any mobilty exercise.
i found my poor mobility in the pike position and when i try the straddle press to handstand...terrible... 
mauro81 said:Hi Norbert, thank's for your advice!
In the past i've experiment some elbow pain (bilateral pain in the biceps tendon insertion) for doing advanced tuck planche.
In the past i was able to doing adv.tuck pl for 15 sec max with perfect form, but my biceps tendon and connective tissue didn't...and one months later of this adv.pl work i experiment some pain during the normal daily activity like lift my little baby child (aprox 11 kg) or when i do some pull up.
The pain disappear when i stopped the pL workout.
Is not tednonitis
The same exeprience for back lever...i can do a back lever but my biceps tendon not...i can't mantain the position because my biceps tendons hurt....
than I do not have to say this twice you're welcome, and always remember to prepare the tendons before serious work ( Foundation does this for you 
)
mauro81 said:Thank's Joshua!
I've tested today the F1 and is so hard for the core and for all muscle on the body!
it seems so easy when i read the exercise and the progression, but when i try is a real challenge!
Haha, welcome to F1!
M