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I have a GST All Access subscription. I answered the questions and the system created a work out program for me. I’ve been following the program schedule for one week. During my second week, I had to miss a day of training. Should I do the work out from the day I missed or should do the work out scheduled for that day?

Hello Everyone, My name is Jacob, and I have just started. I did gymnastics as a kid a long, time ago, in a galaxy far, far away. Tried a lot of different fitness programs, but nothing never really gelled with me. Came across GST through the legend that is Tim Ferris (not a fan, at all ;), and really feel good about getting into it. Side note: I haven't been able to touch to toes with straight legs since I was 14 (I'm 31).

I am very interested in this, but to be honest, I am rather skeptical, but willing to be convinced! Here are my "defeater" objections. 1. I am 40 years old and have never been able to touch my toes. Genetically my whole family has total lack of flexibility. 2. Chronic back pain between the shoulder blades and lower back. It has gotten a bit better from doing rows on the rowing machine. Running helps my lower back feel better. I assume this is mobility related. Chiropractic care for six years didn't really help. Wasted money! 3. Chronic pain in my elbows from doing pull-ups for many years, especially through p-90x. They pretty much hurt all the time at a low level that is annoying. I got rather strong doing p90x, but seemed like my back pain and joint pain was exacerbated. 4. My body isn't exactly ideal. I was born with slumped shoulders naturally and knock knees. 5. I am concerned that a video format will be good for showing me what it should look like, but how do I know if I am doing it right? I don't have someone next to me who knows what they are doing, able to tell me what I am doing wrong if I am doing something wrong. For example, I'm sure a professional could show me how to do these moves without joint pain, but if I am by myself or with a partner with no experience trying to help me, how can I know this will work? 6. I am willing to work hard over the long haul, that is no problem. As long as I can see little by little results. P90x was great in this way. I got stronger than ever. But my body hurt. At age 40, the "hurting" tends to just increase. 7. I am rather in shape but my mobility sucks. And my joints hurt. I was an above average high school athlete in basketball, but that was 22 years ago. What do you think? Thanks for enduring my concerns! Zach

Hi guys, My name is John, I'm 34 and I live in Sacramento, California. I've lifted weights since I was 17, did Crossfit for several of those years, but am left feeling empty and bored. I've come to the realization that to control one's own body and to have the mobility and flexibility to move through life and take on whatever shape you desire is real strength, real power. I had the pleasure of listening to Coach Sommer's interviews on Robb Wolfe's podcast and am now a firm believer in what GST can do for me. I only wish I found this at the beginning of my journey. I've just completed the very first workout of Foundations 1 and Handstand 1 and am excited to be here. Please if anyone lives near the Sacramento area I would love to meet up so we could chat about movement.

Hello fellow strength trainers! My name is Lennart, and I live in Norway. At the moment I'm 28 years old. I have been interested in GST since buying a set of rings in 2010 (if memory serves). I've done six months of weekly gymnastics classes, but quit because of a lack of structure. I have a straddle back lever, adv tuck front lever, a handful of headstand pushups (wall), and can hold a tuck planche and a free hs for about 10-15 seconds. I struggle a lot with rto dips. I can't even do a muscle-up yet. My (long term) goals are probably quite common; ring hspu, planche press hs, manna, cross, maltese, victorian. I'm wondering where to start (or rather continue) my journey. Should I still begin with F1 and H1 regardless of my experience? Aside from sporadically training gymnastics progressions nearly every day, I also do bouldering one day per week, and would need to tailor my training around that.

Hi everyone! I'm Bhima from South Australia. I am 25 and a competitive gymnast who has returned from a 10 year hiatus due to study and career. Prior to that, I was in the Elite program for 10 years where i represented both my state and even my country in Men's Artistic Gymnastics (MAG). I am also a gymnastics coach and personal trainer and i will do my best to help out with some advice around the forum. I know i will definitely need a lot of advice to help myself get back into it. See you around!

Howdy y'all, I've been lurking around here for a week or so, and thought I'd post an intro. Some background on me. I live in Texas, enjoy physical activity, and over the last 2 1/2 years I've done some barbell lifting (starting strength, Rippetoe) and more recently programs by Ross Enamait (Never Gymless & Infinite Intensity). Ross warmed me up to the idea of bodyweight lifts, so I've been working on pushups, pullups, and various core exercises for the last 3 months. I did gracie jiu-jitsu in college, and would like to pick that up again once funds allow. I have enjoyed heavy barbell lifting, but had to get a triple hernia repair (2 inguinal, 1 belly button) December 2012. The inguinal hernias were rather large. Since then I can't lift nearly as much weight as I used to without getting pain in my incision sites. The surgeon told me that the lifting wouldn't hurt the surgery, but I'd like to avoid lifts that cause ongoing pain. I also got into a car accident spring 2013, so my neck is still having issues from that (one of the vertabrae popped over to the side). I can't do neck bridges, heavy back squats, or similair exercises without getting bad neck pain anymore. Side note, I'm 6'1" and am currently holding 170lbs (by eating 3k cals a day). The natural weight I hold is 130lbs (if I don't lift and just eat what I feel like eating). Barbell lifting and heavy eating (4k cals a day) got me to a fat 190lbs; I switched to "Ross Training" (November 2013), lowered cals to 3k/day, and now I'm at 170lbs and not fat (but not lean either). I would like to get rid of the remaining fat on my gut. It's annoying because my upper ab muscles are slightly visible, but I've still got pudge on the lower ab region. Last year I just focused on eating a ton of food, but now I need to figure out a better diet so that I can maintain or slightly increase my weight without putting on fat. Lately I've been eating 3k cals a day and getting ~45% of cals from fat, ~30% carbs, ~25% protein. I try to eat most of my carbs on strength exercise days, and eat a lot less carbs on non-strength days. This approach seems to let me maintain my bodyweight without adding on anymore fat. I would like to get stronger with bodyweight exercises, and progress to be able to do things like L-sits, planche, handstand pushups, etc. Right now, I can only do 4x7 chinups (not strict, but not kipping), 4x20 pushups, and can only do dips on a bench. I can do 1-leg squats if my legs have a couple days to rest from the previous workout (balance is the issue). Triceps are a weakpoint for me. I'm basically starting from scratch when it comes to bodyweight exercises. It looks like F1 and H1 are my starting points. I don't have the money to spend on that right now, so I need to find some stuff lying around the house to sell. In the meantime, do y'all have any advice on exercises to focus on now before I start F1 and H1?

Hello, couldn't spot a thread or anywhere specific (other than the Community section) for introductions (apologies if there is) but wanted to say hello and introduce myself before participating in other discussions. I'm Jonathon (obviously...), aged 25 and from wet and windy Wales and I've joined this forum because I enjoy bodyweight training and would love to gain some proficiency with gymnastic skills, especially mastering handstands which is my first goal that I am already on my way to achieving. Now here's a bit of history for you... Up until about 12 to 18 months ago, I had never sat down and planned out my training or nutrition despite attempting bodyweight training routines, practicing parkour 2 to 4 times a week and engaging in other sports. Also, from a completely vain perspective, I came back from a holiday two years ago and wasn't happy with how I looked or what I could do, especially in terms of parkour and that was when I started to make some changes. Around 12 - 18 months ago I read the Convict Conditioning book which made a lot of sense to me in terms of exercise progression and shifted my 'appearance' focus to 'skill/exercise' focus (form follows function?), but the low training volume (2 warm up sets followed by 2 to 3 work sets per exercise for a total of 3 to 6 routines a week) I was skeptical about but realized that I needed to do something, since I had no structure or progression in my training up to that point. Initially it built some strength for me and I had some minor changes in my physical appearance too which was nice, but I believe (from my beginner level of knowledge) I made two fatal mistakes... The first was not having enough rest (not rest between training sessions but rest over the course of several months) after consistently following the routine for many months. My reps dropped, my form was no longer perfect, especially for the last 1 or 2 reps and ultimately my training stagnated. The second mistake (and this is a real weakness for me) was 'paralysis by analysis'; I over-analysed my training and my form and lost focus in some respects. I took a week off from training at the beginning of January to re-evaluate and that was when I read the Overcoming Gravity book by Steven Low. Again, another resource that made sense to me but I over-analysed my training far too much (despite Steven mentioning 'paralysis by analysis' in his book), trying to get a perfect routine before evening trying a routine out. I've got a long way to go yet and my training and nutrition needs work which is another reason for me joining this forum. I'm planning on posting my training log (if that is appropriate) too for feedback and in some weird way to make me feel a little more responsible for my training and progression if that makes sense? Anyway, best stop my rambling there and start reading