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Hi Justin, well in the long term a weigthed variation is necessary...even 2 legged..

this is nromal...stretch has the sane impact on nervous system as strength training..

I do this and stretch series in wednesday and saturday but I feel after stretching series how my the nervous system is lethargic

Well you can do it twice, consider that strong muscles tend to responder better. are you doing any sort of strength training for the lower body?

Thank you because I can do a front split but i have a problem with middle split for the best result once a week with middle split it’s will be the best ?

“Incline” and “reverse incline” are progressions for both the 360Elevator and Superfly. The Incline involves dropping the chest lower than the hands. The movement must be done strict, with hands in line with hips and lower body higher than hands. The goal is to get shoulders lower than hands. Reverse incline can be done with a slight bend in the hips. It’s important to have a high back angle with lower body higher than shoulders. Incline and reverse incline can be done on parallel bars and rings. The prerequisites are planche, maltese, inverted cross and reverse planche.

Yes of course you can do it once a week...

Okey I train with stretch series 6 day a week but i feel very tired after stretching series Can I do stretch serie one a week ? Or I must to training twice a week with front split and middle split ?

The main problem I see with home bars is that they are never 100% stable. That doesn't mean it is not safe to practice the vast majority of exercises on them. It adds a certain psychological obstacle though, if you are afraid bars could kip. In that case I add weights at the base of the bars, usually 20-25kg is enough for me.

Achieving a pistol squat isn't enough an end-goal, similar to what Coach Sommer says about muscle-ups - if completing a muscle up is the sole target, athletes aren't prepared for more advanced variations. Pistol squats is now too easy, holding 10 minutes unassisted bodyweight. But how to create further challenge to express even greater dorsi flexion?. what is terminal dorsi flexion? can the foot touch the tibia?, perhaps a contortionist could. Animals literally rest their tibias on their feet when they sit so it's definitely an advantageous biomechanical position for horizontal force production economy, perhaps Humans could do this too. I know people in Africa can run up trees with amazing ease, perhaps they get awfully close to terminal dorsi flexion. If a basic pistol squat unassisted is level one ,then how does the athlete progress from there to harder variations? I feel ultimately the pistol squat archetype suffers from lack of 'ROM' progressions in gymnastics because it's not necessary for competition thus ankle ROM protocols haven't been fleshed out anywhere near the sophistication of shoulder joint work.

There are many way , one of them is is to use 90° of shoulder flexion un the sagittal planche , externally rotate the upper arm so that inner elbow is facing the ceiling and then perform and adductiong accross the sagittral plain.

UP

Hi everybody, I just realized that i'm not sure about how to stretch the middle/side fibers of the deltoid To stretch the front delts you have to put your humerus into extension (behind your torso) To stretch the rear delts you have to pu your humerus into flexion and across your torso ( i mean bringing one arm towards the opposite shoulder and slightly upward at about 45 degree) But for the side fibers i'm not sur how to do it, any tips ? Are they actually stretchable ? Thank you in advance

I would love to find UK based instructors, especially in London. Do you know how I can find this out? Thanks

basically becuase we do no train this angle with vertical pullup, the major movers are long head triceps, teres major and posterior deltoid! the rows become very useful also if you improve the general shoulder extension passive range of motion plus scapular adductor, the more you are able to hold the retraction the later the lat will stop to assist the other synergic muscles...

Could you explain wich way the front lever rows starts to be useful when the upper arms breaks 90 degree on the concentric part ? Is it useful because the lats are workinf in an unusual angle ? Is it useful because the rear delts are catching up the work of the lats thus improving the strenght of the usually weaker part of the deltoid ?

what is your doubt?

Hi , In an old 2014 topic, Alessandro posted this answer wich i would like to understand properly "if you think about the biomechanic of lats you will understand that the front lever row starts to be useful when you move the upper arm above the parallel. complete rom must have the bar touching the body," I was told that the lat cannot extend the upper arm further than along the body when the upper arm is at the leverl of the torso (it can't extend behind) so i would like Alessandro to elaborate on this if he got some time to answer https://www.gymnasticbodies.com/forum/topic/17253-front-lever-pull-ups/ in this Topic Thanks as always (i learned a ton from you) Victor

you can...i think that you can adjust basing on your priorities...

I train 4 times a week with an intermediate program + stretching front split on Wednesday - is that enough? can I do middle split on saturday ?or maybe its to much ?

Well you can try to do the stretch series one time every 5 days....so you do it 3 times in 2 weeks and see if you can recover from this frequency.

I have one question,I must to do only one stretch in week And only once per week ?

I believe @Coach Sommer had a meaningful health scare, per https://omny.fm/shows/acta-non-verba/christopher-sommer-part-1-kicking-cancers-ass-logi , and understandably likely has had less ability to manage the business. It seems like he recovered, according to that podcast, I'm very grateful for his recovery, and as many others would be super enthusiastic and grateful for continued guidance and focus on gymnastic bodies. Gymanstic bodies has been transformative for me. Hope it has a bright future.

The site and forum is active, but unfortunately it doesn't seem to get the attention it deserves. The programs are amazing, so highly recommend it, despite about 2 times a year it seems to be unavailable for a day or two, still very much worth it.

Thanks Allessandro! I've unfortunately already planned to start with another coach here in Aus (Harry Williams), but wanted to sort this out first. I'll message you separately. If anyone else has any experience here in meantime, feel free to add any thoughts !