New to BW training, need advice

[lkmg]

Hello all, I'm new here so let me introduce myself. I'm 6'0, 176lbs, and have been weight training for the past 2 years. O built a decent level of strength and size, but have been hooked up to gymnastics and bodyweight exercises lately. I used to work out 5 times a week using a bodybuilding split in summer, but I have to switch to a 3x/week weight training schedule for this school year and I think of doing some sort of WS4SB cycle (sort of an upper/lower split).

That being said, I would like to supplement my weight training with gymnastics. I will soon incorporate ring exercises to my weight training anyway but I want to work on static strength exercsises on off days. I just really don't know where to begin with. I've read many threads here and based on that I think I'll work on the planche, front lever, back lever and l-sit (and the elbow lever even though it's skill more than strength). As for sets, I'm thinking of sets of 5 for each, three times a week working up to 60 seconds with the first progression. Is this a good idea? Or is it too low/high in stimulus? Any help would be greatly appreciated.

[Larry Roseman]

Start with the FsP warmup especially. It shouldn't take too long to get up to 60 second holds

in the main positions, though segment it to begin with. Handstand and L-sit training are also a pretty safe ways to begin.

Leg lifts also. There is only so much you can do in a day and week and there is a point of diminishing returns (and worse, negative returns). Take your time.

[lkmg]

Ok thanks for the replies. I read the links and now think on top of my weight lifting program, I'll work gymnastics 3 days a week, getting a total of 60 seconds for each exercise variation (planche, FL, BL, L-Sit, Elbow Lever and maybe handstand). I'll let the sets take care of themselves. It could be 10x6 or 6x10 or at the end, 1x60 ideally and then move on. Does this seem good?

[Joshua Naterman]

Ok thanks for the replies. I read the links and now think on top of my weight lifting program, I'll work gymnastics 3 days a week, getting a total of 60 seconds for each exercise variation (planche, FL, BL, L-Sit, Elbow Lever and maybe handstand). I'll let the sets take care of themselves. It could be 10x6 or 6x10 or at the end, 1x60 ideally and then move on. Does this seem good?

That will take you through to the end of advanced tuck, so for now that's fine.

My personal recommendation is to not do more than 3-4 sets per FSP, regardless of hold time. You will, fairly quickly, reach 3-4x15 and from there you'll have 60s of hold time per FSP, but by all means experiment for yourself if you think you have a plan that will work for you.

Just remember that, like lifting, the right amount is the right amount. Anything more leads to less gains, not more.

[lkmg]

Perhaps as the FSP progressions get harder over time, I'll restrict my sets as well. One last thing, I would also want to be able to do a one arm push up and a one arm chin up, and am not sure if I should work on them during the weight sessions or the gymnastic sessions. Will I overtrain if I train these on top of my workouts?