Building the Gymnastic Body

[Mumm-Ra!]

http://gymnasticbodies.com/catalog/product_info.php?products_id=52&osCsid=g322dq4dpcmslfv1sj01c8o2k3

/opinions?
i watched a ton of their youtube vids and the type of training they did seemed really effective, just not sure how the book would work.
much less how much equipment it would require.

anyone tried anything similar?

[Chris H Laing]

I got the book. The only really good thing about it is the programming section, all the progressions and stuff you could easily figure out yourself. Check out the forums on the site for more info about the programming.

[ButtHash Hero]

torrent it baby! :good:

[Rahf]

Gymnastic body: Workout everything, neglect your legs. Done.

[Shaedar]

True, but static holds like L-seats, levers and planches build considerable strenght in posterior chain.

[tpvlyrm]

haha, this book was in the works for like 5 years, and people kept asking about it - when will it be ready? WHEN WILL IT BE READY!?!?!?!? Then finally he released it and everyone kind of went quiet and looked awkwardly at each other, no one wanting to the be the first to say how shit it is.

[Source]

Haven't read it, but why do you say its shit? From what I gather the exercises are solid and the programming is logical. Its methods have also met with some success from what I hear...

[Rahf]

True, but static holds like L-seats, levers and planches build considerable strenght in posterior chain.

Still doesn't affect your legs in any serious way. Keeping them set in a static position is eventually more of an endurance thing anyway.

[frankinstine]

Still doesn't affect your legs in any serious way. Keeping them set in a static position is eventually more of an endurance thing anyway.

Um, my gym buddies has muss ass legs man. What are you on aboot?

[Badams]

Haven't read it, but why do you say its shit? From what I gather the exercises are solid and the programming is logical. Its methods have also met with some success from what I hear...

what is annoying about the book is that it is mostly a book full of exercises...the progressions are great and all but information on the programming is very scarce.

There is really not enough programming information to create an efficient program for the basics. You could just follow the progressions but it doesn't offer any examples on how to create an efficient program

:bandit:This might be of interest to you:bandit:

[Aiden Bloodaxe]

Dopp's back!? or maybe for just one post?

[Mumm-Ra!]

thanks for the link badamz.

and i know gymnastic guys. Their legs are gigantic.
idunno where that came from.

[Yuri]

actually I agree with rahf, most male gymnasts have small legs in comparison to their upper bodies. this makes sense since in most of their events they are on their hands

plus skinny legs makes all of these strength moves easier

[Mumm-Ra!]

well yes, they are smaller compared to there upper body,
but still easily two of my legs.

[Birch]

Maybe you just have turkey legs?

[Mumm-Ra!]

i haz no turkey legs.

but they do have large legs regardless.

[Ashtar]

torrent it baby! :good:This.

i haz no turkey legs. but they do have large legs regardless.In comparison to the general public, maybe. More likely they are the same size but look bigger because it is mostly muscle, whereas most people with the same size legs have more fat content and less muscle content there. In comparison to other muscular athletes with equivilent leanness, there's a bigger upper:lower ratio is I think what's being commented on here.

[Rahf]

Um, my gym buddies has muss ass legs man. What are you on aboot?

Defined, or muss?

I still stand by my original statement. Male gymnasts have proportionally small legs. They compensate it slightly by having extreme body control and fantastic strength in their upper body.

[frankinstine]

Defined, or muss?



Both actually.

[Skippy]

Who gives anyway? they must be doing something right to not end up with destroyed ligaments and joints which plenty of trickers who even lift still get.

It's not like you're walking around in a thong all day wanting people to worship your legs anyway. Function > aesthetics.

[Ashtar]

Actually, I think a lot of gymnasts do end up with joint or ligament problems later on so I'm not sure there's totally true...

[Mumm-Ra!]

Actually, I think a lot of gymnasts do end up with joint or ligament problems later on so I'm not sure there's totally true...

i've never heard of any..

[Kitosho]

skippy is the correct-est right now

[Ashtar]

i've never heard of any..So what? You really don't think there are any gymnasts with tissue degredation? You see it in pretty much every major sport.

[Felipe]

http://www.gymnasticsonline.co.uk/html/photos_61.html

tiny but muscolar legs

[DarkXacreD]

what is annoying about the book is that it is mostly a book full of exercises...the progressions are great and all but information on the programming is very scarce.

There is really not enough programming information to create an efficient program for the basics. You could just follow the progressions but it doesn't offer any examples on how to create an efficient program


Well it tells you to do 10 sets of 6 seconds for the static positions and to do 2-3 sets of 3-5 reps for the exercises that involve movement. From there all you have to do is create a 3-4 day spread. The progressions simply replace the amount of weight that one would have in a lifting program.

For example:

Day 1 - Front Lever (straight tucked) 10x6, Back Lever (tucked) 10x6, Dips (rings) 3x5, Elevated headstand pushups (3x5)

Day 2 - Legs (single-leg deck squat jumps) 3x5, Pullups 3x5, Abs (dragon flags) 3x5, Obliques (windshield wipers) 3x5

Day 3 - L-sit (advanced) 10x6, Planche (advanced frog stand) 10x6, Pushups (one-arm or rings) 3x5

Obviously that was just off the top of my head and probably not the best program but it was just to show the possible application of those exercises in a 3 day spread.

[Rahf]

i've never heard of any..

You don't, because you never hear about those that don't succeed. Those that retire don't go off spouting how bad their joints are either.

[Leo]

Those legs are not small, haha.

I think that most bodybuilders have a bad ratio. They lower body is too big for their upper.

The gymnast's proportions look better IMO.

ps. I'm pretty sure gymnasts don't give a FUCK how big their legs are. They are perfectly suited for their sport. If you want HUGE legs then lift weights, haha. Gymnastics is based on their techniques, not physique haha.

It's like comparing apples to oranges.

[chicanerous]

1016

[Mumm-Ra!]

even if they are smaller in proportion to upper body

functionality > looks

[Khaos]

ha ha that guys legs are almost as skinny as mine

[Aiden Bloodaxe]

Those legs are not small, haha.

I think that most bodybuilders have a bad ratio. They lower body is too big for their upper.

The gymnast's proportions look better IMO.I'm of the exact opposite opinion.

even if they are smaller in proportion to upper body

functionality > looks
+ > muscular imbalances > looking like lolz

[Yuri]

Well it tells you to do 10 sets of 6 seconds for the static positions and to do 2-3 sets of 3-5 reps for the exercises that involve movement. From there all you have to do is create a 3-4 day spread. The progressions simply replace the amount of weight that one would have in a lifting program.

For example:

Day 1 - Front Lever (straight tucked) 10x6, Back Lever (tucked) 10x6, Dips (rings) 3x5, Elevated headstand pushups (3x5)

Day 2 - Legs (single-leg deck squat jumps) 3x5, Pullups 3x5, Abs (dragon flags) 3x5, Obliques (windshield wipers) 3x5

Day 3 - L-sit (advanced) 10x6, Planche (advanced frog stand) 10x6, Pushups (one-arm or rings) 3x5

Obviously that was just off the top of my head and probably not the best program but it was just to show the possible application of those exercises in a 3 day spread.

I don't like this guy's program development, I much prefer to practice random shit whenever. Plus, he is a bit pretentious, saying shit like "normally you almost never see anyone do a manna, but ALL my athletes are able to" and constantly repping his product, but that's normal

with that said, the book has lots of good exercises and many interesting ways to progress in them, thanks for the upload bryan

definitely beats "naked warrior" for variety of exercises, though I rather enjoy pavel's writing style

[Ashtar]

You don't, because you never hear about those that don't succeed. Those that retire don't go off spouting how bad their joints are either.Good some sense!

[Shaedar]

I much prefer to practice random shit whenever.

:good:
I made myself a pair of parallettes and now I can do gymnastic stuff on them and on rings. Combined this with sprinting/running and it works great.

[Felipe]

There are some gymnasts with good legs, vault and floor specialist, but generally speaking they sucks.
Rings + a power rack full of weights = perfect body

[kiwarrior]

I have the book in pdf, and there's something which I have in my mind:
Coach Sommer is indeed a great talent in coaching, and has a great experience.
Looks like he has some unorthodox, yet effective methods of training.
The "bad" thing about these exercises is that most of them require some equipment, like rings and bars, which aren't available for everyone.
I myself love static exercises on floor (planches, L-sits, etc.), and in the book, there's a bunch of them, so if anybody feels the same way, read it.
Wouldn't worth buying it at this price though.

[Torre]

+ > muscular imbalances > looking like lolz

They still have better vert and are proportionally stronger than 99% of us will ever be.

[Aiden Bloodaxe]

Can't say I disagree, unless their vert is being judged on plyo flooring.

[Kitosho]

it is cooler to become exceptionally talented at bizarre feats of athleticism or to have a core of incredible brute strength as the result of 60 hours a week of manual labor than to have a "well proportioned" body

[Skippy]

You don't, because you never hear about those that don't succeed. Those that retire don't go off spouting how bad their joints are either.

Or maybe you don't because most of them don't actually get problems?

[shiroun]

Or maybe you don't because most of them don't actually get problems?

A lot of them do have problems. But contrary to popular belief, their problems are usually just arthritis that is livable with. A few need knee/elbow replacements, but past that they're usually fine.

Hell, even I need a knee replacement in the next 20 years (probably in about 15) because i got hit by a car, and I trick. So the shit they have going on is the same with a lot of other people.

[frankinstine]

Injuries happen. If you train hard like a gymnast you should expect it. But you can also get fucked up from normal accidents like car accidents and all sorts of random shit, so i say fuck it, i might get fucked either way, i'm gonna be awesome until then.

[Danny]

Injuries happen. If you train hard like a gymnast you should expect it. But you can also get fucked up from normal accidents like car accidents and all sorts of random shit, so i say fuck it, i might get fucked either way, i'm gonna be awesome until then.

Totally agree :cool:

[Chromos]

What if you have the swimmer's physique? ;o

[Shaedar]

What if you stop worrying about your physique and looks and focus on what you're actually capable of and pushing yourself to a new, higher level of performance ?

[Mumm-Ra!]

but what if we want all the sexy girl thundercats to look at us?

[Ashtar]

Or maybe you don't because most of them don't actually get problems?I don't see why you would make that assumption. A lot of people who get injured don't advertise it, maybe because they're ashamed or something.

but what if we want all the sexy girl thundercats to look at us?http://www.geocities.com/mspilker2000/wileykit_.jpg

[WayofaWay]

Thanks a bunch for the link, badamz.