Essential Calisthenics Thread
- Thread starter semtex
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Makavalli
Sinister is a system
Breh i started your routine last week but 2 body weight joints per day instead of all 4 like 150 pull ups 200 pushups in 30 then the next day 200 dips and 200 bodyweight squats.
In one week im getting the "damn u been working out"
In one week im getting the "damn u been working out"
Originalgangsta317
Banned
Breh i started your routine last week but 2 body weight joints per day instead of all 4 like 150 pull ups 200 pushups in 30 then the next day 200 dips and 200 bodyweight squats.
In one week im getting the "damn u been working out"
Tryna tell these cats its the real deal
Good shyt tho breh
Pretty cool info about calculating resistance when doing body weight movements. Particularly useful if you track by volume (number of total reps x weight lifted) like I do
Calculating Actual Resistance: Incorporating Percentage Bodyweight into Weight Training Workloads
Many exercises utilize a portion of the bodyweight along with the added weight. For example, during Barbell Squats, the weight of the upper body and a portion of the upper thigh are lifted in addition to the added weight. This is very similar to what occurs in the Deadlift. Although the upper body is angled forward at the bottom of the lift, it is lifted upward more directly against gravity along a very similar path as the added weight. In contrast, the thigh rotates from a more horizontal position at the bottom of the lift to a vertical position at top, moving less directly upward against gravity.
So, how can we accurately calculate the bodyweight used as a load for these exercises?
de Leva's Segment Weight data
Segment Quantity Percent Extension
Head 1 6.810 6.81
Whole Trunk 1 43.020 43.02
Total Arm 2 4.715 9.43
Total Leg 2 20.370 40.74
Total Percent: 100
Using normative data for the percentage weight of body segments, we can calculate the weight of the move more directly upward with the weight (upper body). Using center of gravity of body segments, we can calculate torque required to turn body segments from near horizontal to near vertical.
Squatsor Deadlifts
Step 1
Calculate weight of body segments that share similar center of gravity and move mostly upward with added weight, in this case upper body
Method A: Head + Trunk + 2 Arms = ~59.26% of total bodyweight
Method B: Total Body (100%) - 2 Legs (40.74%) = ~59.26% of total body weight
Step 2
Calculate torque from heavy body segments that rotate significantly against gravity, in this case, torque from both thighs.
Weight of 2 Thighs * Thigh's Center of Gravity from Knee
From body segment data we know:
Weight of Thigh = ~11% of body weight
COG of Thigh = 0.43of segmental length measured from proximal end (from hip)
So we need to sum the weight of both legs and determine the COG from the opposite end
= 11% (2 Legs) * (1-0.43)
= 22% * 0.57
= 12.54 % of total body weight
Note: We would end up with 17.79% if we had used de Leva's data.
% Body weight used = % weight of 2 thighs * COG from knee = [(2*14.47%) * (1-0.3854) COG] = 17.79%
Step 3
Add resistive forces of upward moving body segments (steps 1) to torque forces of upwardly rotating body segments (step 2). In this case, we add the weight of the upper body with the torque from the thighs.
Percentage of body weight used as a load during Squats or Deadlifts = ~72%
Note: Using de Leva's data in step 2, total percent bodyweight would be approximately 77%
59.26% + 17.79%
Here are other examples of exercises using only one leg:
Step Ups or Single Leg Squats
Upward Moving = Total Body (100%) - 1 Leg (20.37%) = 79.63% of total body weight
Upward Rotating = Thigh Weight (11%) * Thigh COG (0.57) = 6.27%
% Body Weight used = Upward Moving (79.63%) + Upward Rotating (6.27%) = ~86%
Notice when Step-ups are performed with heavy weights, the lower leg assists in the initial push off, the hardest part of the movement. Never-the-less, the lower leg rises more directly against gravity with the body and added weight, whereas, the upper thigh rotates against gravity.
Notice other exercises like the Split Squat and Single Leg Split Squat appear to only use a single-leg exercise, but actually use both legs to lift the weight or at least the weight of the rear leg rests on a surface. On these particular exercises, the upper body and thigh of rear leg travel upward, whereas, the leg of the exercising thigh and the shank of the rear leg both rotate upward.
Split Squat or Single Leg Split Squat
Upward Moving = Total Body (100%) - 1 Leg (20.37%) - 1 Shank (4.57%) = ~75% of total body Weight
Thigh Rotation = Thigh Weight (11%) * Thigh COG (0.57) = 6.27%
Shank Rotation = Shank Weight (4.57%) * Shank COG (0.57) = 2.6%
% Body Weight used = Upward Moving (75%) + Upward Rotating (8.87%) = ~84%
Generally speaking, to calculate the percentage of bodyweight lifted upward, simply add up the percentages of all the body parts that are moving (or not moving) directly against gravity. If all but a few segments move, simply subtract the percentages of the segments that are NOT utilized from 100% (total body) to arrive at the percentage. Notice the percentages for the arms and legs are only for one each, so if both limbs are utilized, you will need to multiply by two.
Next, identify body parts that rotate upward significantly against gravity. Calculate the torque by multiplying the center of gravity of the body segments (from the fulcrum) by their respective segment weights.
And finally, add the resultants to determine the percent body weight contributing to the exercise's resistance.
Calculating Actual Resistance: Incorporating Percentage Bodyweight into Weight Training Workloads
Many exercises utilize a portion of the bodyweight along with the added weight. For example, during Barbell Squats, the weight of the upper body and a portion of the upper thigh are lifted in addition to the added weight. This is very similar to what occurs in the Deadlift. Although the upper body is angled forward at the bottom of the lift, it is lifted upward more directly against gravity along a very similar path as the added weight. In contrast, the thigh rotates from a more horizontal position at the bottom of the lift to a vertical position at top, moving less directly upward against gravity.
So, how can we accurately calculate the bodyweight used as a load for these exercises?
de Leva's Segment Weight data
Segment Quantity Percent Extension
Head 1 6.810 6.81
Whole Trunk 1 43.020 43.02
Total Arm 2 4.715 9.43
Total Leg 2 20.370 40.74
Total Percent: 100
Using normative data for the percentage weight of body segments, we can calculate the weight of the move more directly upward with the weight (upper body). Using center of gravity of body segments, we can calculate torque required to turn body segments from near horizontal to near vertical.
Step 1
Calculate weight of body segments that share similar center of gravity and move mostly upward with added weight, in this case upper body
Method A: Head + Trunk + 2 Arms = ~59.26% of total bodyweight
Method B: Total Body (100%) - 2 Legs (40.74%) = ~59.26% of total body weight
Step 2
Calculate torque from heavy body segments that rotate significantly against gravity, in this case, torque from both thighs.
Weight of 2 Thighs * Thigh's Center of Gravity from Knee
From body segment data we know:
Weight of Thigh = ~11% of body weight
COG of Thigh = 0.43of segmental length measured from proximal end (from hip)
So we need to sum the weight of both legs and determine the COG from the opposite end
= 11% (2 Legs) * (1-0.43)
= 22% * 0.57
= 12.54 % of total body weight
Note: We would end up with 17.79% if we had used de Leva's data.
% Body weight used = % weight of 2 thighs * COG from knee = [(2*14.47%) * (1-0.3854) COG] = 17.79%
Step 3
Add resistive forces of upward moving body segments (steps 1) to torque forces of upwardly rotating body segments (step 2). In this case, we add the weight of the upper body with the torque from the thighs.
Percentage of body weight used as a load during Squats or Deadlifts = ~72%
Note: Using de Leva's data in step 2, total percent bodyweight would be approximately 77%
59.26% + 17.79%
Here are other examples of exercises using only one leg:
Upward Moving = Total Body (100%) - 1 Leg (20.37%) = 79.63% of total body weight
Upward Rotating = Thigh Weight (11%) * Thigh COG (0.57) = 6.27%
% Body Weight used = Upward Moving (79.63%) + Upward Rotating (6.27%) = ~86%
Notice when Step-ups are performed with heavy weights, the lower leg assists in the initial push off, the hardest part of the movement. Never-the-less, the lower leg rises more directly against gravity with the body and added weight, whereas, the upper thigh rotates against gravity.
Notice other exercises like the Split Squat and Single Leg Split Squat appear to only use a single-leg exercise, but actually use both legs to lift the weight or at least the weight of the rear leg rests on a surface. On these particular exercises, the upper body and thigh of rear leg travel upward, whereas, the leg of the exercising thigh and the shank of the rear leg both rotate upward.
Split Squat or Single Leg Split Squat
Upward Moving = Total Body (100%) - 1 Leg (20.37%) - 1 Shank (4.57%) = ~75% of total body Weight
Thigh Rotation = Thigh Weight (11%) * Thigh COG (0.57) = 6.27%
Shank Rotation = Shank Weight (4.57%) * Shank COG (0.57) = 2.6%
% Body Weight used = Upward Moving (75%) + Upward Rotating (8.87%) = ~84%
Generally speaking, to calculate the percentage of bodyweight lifted upward, simply add up the percentages of all the body parts that are moving (or not moving) directly against gravity. If all but a few segments move, simply subtract the percentages of the segments that are NOT utilized from 100% (total body) to arrive at the percentage. Notice the percentages for the arms and legs are only for one each, so if both limbs are utilized, you will need to multiply by two.
Next, identify body parts that rotate upward significantly against gravity. Calculate the torque by multiplying the center of gravity of the body segments (from the fulcrum) by their respective segment weights.
And finally, add the resultants to determine the percent body weight contributing to the exercise's resistance.
Originalgangsta317
Banned
Exrx.net
El negrito de tejas
Fukk the govt I got my own Deficit
Man yall got me feeling like a weakling up in here with only being able to do about 60 pushups, pullups and dips.
Ill stick with it though cause this is easily the most exhausting workout Ive done so far
Ill stick with it though cause this is easily the most exhausting workout Ive done so far
Originalgangsta317
Banned
It's legit and everyone who does it agrees,good shyt breh,keep at it
El negrito de tejas
Fukk the govt I got my own Deficit
Ive only been at it 3 days in a row and this chick ive been smashing already been noticing some body changes.
pecs looking more formed and obliques are cutting up nicely
Originalgangsta317
Banned
Originalgangsta317
Banned
Originalgangsta317
Banned
@Big Daddy breh you got a question?
Big Daddy
Fight or die fighting, no surrender.
fukk naw breh just trying to get motivated to try these workouts. I know the truth about calisthenics and this thread got me in my feelings beating myself up for putting off doing them for so long.
I don't lift or do calisthenics. I mean I do our lil bullsh!t that we do in the boxing gym but that's it. Gotta step my game up, and this thread is a real wake-up call.