20 manna questions

[Newguy]

(or so )

ok so I am starting to train the manna and I have quite a few questions

•I have almost full middle splits but I cant seem to straddle very far while trying the manna, how do I get the leg strength for A better straddle

•Does it matter whether your hands are facing to the back side or forwards? I see all the pros doing manna's with there hands backwards but that position is very uncomfortable for me.

•How often should I practice the manna for fastest results and for how long (I.e M, T, TH, & F, for 5 seconds)

•In the morning or the evening does it matter?

•What are some other exercises that target the same muscles and speed up the process

•How long will it take I know it depends on your background so I am 16 and Can do 3 muscle ups in a row, I can hold An L-hang for 50 seconds and an L-sit for 30-seconds, I can hold A handstand for around 8 seconds without walking and for MUCH longer walking, anything else you want to know if I can do just ask and I will be glad to answer.

•Would it be more beneficial to train on parallets or on the floor or on both?

•should I stretch beforehand if so just splits or my whole stretching routine?

Ok maybe not 20 but hey, I will post If I forgot anything.

Thanks! 8)

[Seiji]

I'm not qualified to say anything really, but I'll just mention something I found out a few minutes ago, and I feel STUPID for not noticing it earlier.

If you start in an L sit with one foot on the ground... swing one leg up and push with the other, you can kick into a manna. It really cramps my triceps. Maybe that's a good exercise? It's killer

[Seiji]

I'm bored as hell when I write this, the reason being I have no friends I want to talk to now at 1:35 in the morning... I'll answer your questions as best I can in case it takes a while for someone else to answer.

For developing strength to open your legs, you need to exercise your hip extensors. They usually cramp up when you start trying to split the really far. The best exercise would probably have to be tilting your chest (holding onto something for balance) parallel with the ground, and using those awesome extensors, raise your leg straight as high as you can and hold it for maybe 5 seconds or so. Repeat a few times, and you'll improvements in no time!

A lot of people ask the hands forwards/backwards question. You can do it either way, but the general consensus is that having your hands backwards lets you balance better because of your weight distribution. Ever try a handstand with your hands backwards? It's hard. (and dangerous probably) It's uncomfortable for everyone at first... Your body isn't programmed to lift things backwards. You have to train yourself to be able to do it as well as with hands forwards.

I don't know about practice times... up to you?

The morning and evening argument is incredibly complicated and I wouldn't know how to answer well. I'll just say do whatever for now, there's no way I'm going to attempt explaining it.

Lateral pull overs, front levers, dumbbell kick backs, straight arm dumbbell kick backs, rows, tricep extensions, skull crushers... Things like that, it takes an insane amount of rear deltoid muscle. Also required are good abs, enough tricep to support your weight (you probably already have it), and good pike flexibility. Of course there are accessory muscles, but they ARE accessory. They're covered in the exercises listed above.

I'm on the same boat as you! I'm 16 and going for manna as well. Never tested L hand or L sit, but I know I have the ab strength required already. I think you might too, from the numbers you just said.

Paralletes won't make a difference unless your wrists start hurting from the pressure. That's really the only reason to use them; if it hurts to do it on the floor. Your hands can only go one way too... sideways.

You might not need to stretch, but it's always a good idea. You could go for straddle splits and pike. Those are the two you'd need. Straddle to get up and pike to stay there.

You should start a workout log and track your progress there Take pictures and videos of your progression. Most people type in all these numbers like curl 40 lbs 5x10, and it's good and all, but I really think it's a waste of time. Obviously you should know how much you're lifting (if you weightlift) but when you get specific and type in every little workout you do, it's sort of useless. Not too many read them. I know I don't for the most part I just like the pictures and videos, but occasionally I look at someone's numbers just to see how they quantify their gains. It's pretty cool to look at sometimes too when someone does something new or beats a personal record. I don't do that... I just give general paragraphs (like this one) about my progress and happenings. I don't think I've ever written a workout plan that I've actually taken.

[Blairbob]

Look at the manna progression article and the MiddleSplitHold. Work 60s of volume 4d/week.

If you cannot do a straddle-L (support and straddle legs in air) there is no reason to focus on the manna yet.

Your passive flexibility (ability to sit in middle split) is not the same as active flexibility.

Do a warmup preferably and set a consistent workout schedule.

Do not work max holds of the MSH. Like the SSC, work 50% of max as each work set.

Manna requires active flexibility and strong triceps besides the ability to do L-sit and Straddle-L (sit). For quicker results, build your L-sit to 1m with a flat back.

[Newguy]

O dang I was really hoping that it did not matter with the hands oh well, as for the exercises I don't have access to any dumbbells and I have no idea what skull crushers are (sounds painful). the lateral pullovers are just pull overs on a pull-up/high bar? and I guess I will Start incorporating FL & FL rows into my workout as well.

And for the workout log well I had been thinking about it beforehand to, Pictures and videos maybe pictures every friday and the end of every week and videos once a month?

thanks for your help. (how long have you been working on your manna and how far have you gotten (Pictures?))

[Newguy]

And for blair:

Yes I can do and have reasonable times on straddle L

SSC?

And I think I can fit some time in to get A 60 sec L-sit

Thanks

[Seiji]

O dang I was really hoping that it did not matter with the hands oh well, as for the exercises I don't have access to any dumbbells and I have no idea what skull crushers are (sounds painful). the lateral pullovers are just pull overs on a pull-up/high bar? and I guess I will Start incorporating FL & FL rows into my workout as well.

And for the workout log well I had been thinking about it beforehand to, Pictures and videos maybe pictures every friday and the end of every week and videos once a month?

thanks for your help. (how long have you been working on your manna and how far have you gotten (Pictures?))

Well, I've heard of people doing manna's with the hands forwards. Like I said, it's just easier to balance with the hands backwards.

It's fine not to have weightlifting equipment. Skulls crushers are tricep extensions next to your head when laying down, that's all They aren't too bad *cough* Pull overs are where you lay down with a heavy dumbbell and with your arms all the way next to your head, you pull with your lats and abs to bring it up to about face level. You don't have dumbbells, so don't worry about it

Front levers will help. Also, doing front lever pulls (raising from a hang through a front lever to being upside down) will help. You can do both levers? I can't. I can't do either of them completely LOL

I don't know how to measure progress with it honestly, so I can't say. I just got off of a massive lay off, so I can't really boast about anything right now :/

[Newguy]

Lol I never said I could do both full levers I can do straddle back lever (which is not bad if I do say so myself :twisted: ) and I can do A very good straight backed front lever and am close to a straddle

[Animalonfire]

How long will it take I know it depends on your background so I am 16 and Can do 3 muscle ups in a row, I can hold An L-hang for 50 seconds and an L-sit for 30-seconds, I can hold A handstand for around 8 seconds without walking and for MUCH longer walking, anything else you want to know if I can do just ask and I will be glad to answer.

How long is a peice of string?

SSC?

Steady state cycle, written about in detail in BtGB. Getting yourself a copy should be a priority.

Does it matter whether your hands are facing to the back side or forwards? I see all the pros doing manna's with there hands backwards but that position is very uncomfortable for me.

Manna?! Comfortable!?

I CAN & WILL get A 60 sec L-sit

Fixed!

Enjoy :wink: .