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Hello ! I'm asking my self which leg muscle is the prime mover in walking and... i'm not sure. If there was a lift/exercice that replicate muscle activation of walking, which one would it be ? Hope your trainings goes well !

Hi guys, I wanted to get some information about trigger points... Lately i've been experiencing quite many trigger points in my back muscles... I am very frustrated because they are happening quite often. I have a foam roller and I use it quite frequently but yet they are still appearing here and there... I've asked some friends that have similar trainings like mine and they didn't experience any. What am I doing wrong? I have to say that i mostly have strength trainings (for maltese, iron cross, planche, etc...) and not really take a lot of time to stretch after the training or in the rest days. I've read that trigger points are more of a poison in your muscles and not really a result of overtraining. What provoques them? Is it the lack or mobility and stretch? Lack of vitamins? Lack of muscle-relaxation? What should I do to prevent their appearance? Is it possible to get rid of them forever? What should I do in the case I get a trigger point (apart from massaging the area regularly with foam roller/golf ball)? HELP Thanks in advance, Oscar

I am currently trying to put on lean weight. i have tanata bathroom scales, i know they are not accurate but are supposed to be a good tool for monitering gains and losses in body fat. so my weight 8 weeks ago :178 at 12% body fat and my weight now :182 at 15% body fat my math :was 178/100 * 12% =21.36 pounds of fat :now 182/100 * 15% =27.3 pounds of body fat WTF? please help the thick guy over here its destroying my motivation

I do the courses here but am very much into the science of training all sports up to the highest level. I was reading Gymnastics How to Create Champions by Arkaev and Suchilin http://www.amazon.com/How-Create-Champions-Methodology-Gymnastics/dp/1841261416 if you want to see what the book looks like and since I am not in that world and Arkaev seems to use language used in the east it can be hard to dissect some parts. In the planning section on page 190. Workout 16 "The sixteenth part is devoted to developing the strength of specific muscle groups. For this we use strength training apparatus of the 'minigym' type with a weight of up to 50kg. He repeats the exercise 10 times" Has anyone read this book and know what he is talking about? I couldn't think if it was a ring trolley, its not the low rings because he talks about that in the next section with a weight belt, maybe a low pull-up bar with weight?. Any idea?

Ok im still fairly new to this calisthenics/gymnastics lifestyle and I want to make sure I don't mess myself up so it anyone could assist me I would really appreciate it I broke my 2 left arm bones (ulna&radius) twice right in the middle of the arm when I was in middle school (Im 23 now) second time the bone came out and had minor surgery but no plates or screws though, but now im training for a planche but I feel my left arm is slight weaker especially around the back elbow right under the triceps muscle but right above the actual elbow joint I don't know it that's a muscle or tendon sorry, but when I try some poses like crow stand I feel that left elbow area barely has muscle but I feel a nice tight muscle or tendon on my right elbow (I feel it with my knees when I get in that stance) but when I do straight arm planche holds with my feet elevated on something I don't feel stress or feel like it's gunna snap but I guess i am afraid or siking myself out in my mind that my elbow is gonna snap backwards since I feel there's not to much strength there, I never feel pain or any of that sort from the crow stance as well and I don't want to In the future either. Im just thinking since I broke it twice and like a month apart from each other im afraid the muscles got reattach differently? If that's even possible So I guess my question is, will I be able to ever do a straight locked out arm planche or is that out the window due to my old injury? If not what exercise could I do to strengthen that one area/muscle? and also both elbows pop when I extend them out must of the time but never pain, is this normal?

Hi Everyone, I will warn you, I am new to GB, so please excuse me if I'm not posting in the correct place. However, I'd really appreciate some advice/help with an issue I'm dealing with currently. I am not a member of any gymnastics gym, I do all my training at home on my own setup. TODAY, I was going about my regular HS training, I'm currently working on building strength in HSPU to incorporating wall assisted HSPU, which has worked very well for me! I've seen significant progress! As I finished my second working set I was descending from the HS by walking away from the wall and then dropping my feet when I have enough space to do so. IMMEDIATELY I felt a sharp pain right off my spine on my left side. It was pain enough to make me say OW and cringe, and following it was a slight burning sensation, but it went away rather fast. After resting I tried the same set again. Executing the movements correctly and then the same thing happened on the descending motion. I'm hoping someone might share some thoughts on what this is. I'm experienced in gymnastics and bodyweight training however, I've never dealt with something like this before. Any thoughts would be greatly appreciated! Train Hard Eat Smart Live Happy

Hey there, Ive been having elbow problems since late January 2014. The trigger of my problem was probably(!) a combination of those two exercises: -Swedish Bars Front Support ( https://www.youtube.com/watch?v=uvuWwMcwRXM ) -Swedish Bars Back Support ( https://www.youtube.com/watch?v=KDCr_lXDd64&list=UUPCiBMarvDiTx-lknzt934g ) I combined them into following interval sequence: D1. Swedish Bars Front Support 10-30 sec D2. Swedish Bars Back Support 10-30 sec -Repeat D1, D2 for a total of 5 sets, resting 45-90 sec between exercises *I found this whole sequence on Ido Portal's blog and youtube account. However, i had basically no experience before in straight arm strength or support exercises ( maybe done L-sits some times before, however nothing structured). Means, my elbows weren't prepared at all for this stress, and of course, it resulted in injury. Around the same time, i messed around with tucked front lever and back lever tucks,-probably progressed too quick here too- that may have contributed to the paint injury symptoms I've been having since then. However, i did a heck lot of unstructured strength training, skill work , played more tennis than usual at that time, so it could also be some "collective injury/pain trigger". Basically: I was totally retarded. ​When Im looking back, Im thinking like " wtf did you do to your body?- injury out of what you did was a certainty". This was in late January 2014. ​So , please don't tell me this was dumb. Much rather, Id appreciate any input what you would do in my situation. What I did so far: Since then, Ive been to 2 doctors, and 3 physios.- Yet, nothing great has changed. 1 doctor and 1 physio was shit, ( diagnosis of them: tendonitis or bursitis, advice: rest and it will go away. also: never extend your elbows fully!! - "yes for sure, i thought",- and went. The other sports orthopedist and physio ( and osteopath ) both diagnosed me ( independently of each other) with some kind of ulnar irritation.- this made perfect sense, as my pain was in that funny bone- area, and when i accidentally would bump my elbow against something- it would hurt as well. So: DIAGNOSIS: Some kind of Ulnar Nerve Irritation. However, its very local and ISN’T radiating down the arm, and also ISN’T initiating some tingling sensations in my pinky. The sports orthopedist also found out ( via x-ray and visual inspection) that my elbows are having some slight valgus deformity- means their angles isn't around 180 degrees, but more about 168 degrees. Hence- he said- i ve been predisposed to those problems,and this external stress triggered my injury. He prescribed me physiotherapy for strengthening and stabilizing the elbow joint as well as ultrasonic therapy and cryotherapy. Im doing ultrasonic 2 x a week, each arm 10 min. , right after it cryotherapy 1 min. i think, also both elbows. Then, last week, my phyio added a new thing to this Diagnosis: He said he thinks my ulnar nerve isn’t really lying inside the cubital tunnel properly, it is more like slid up ( the medial epycondile i guess). Hence, increased friction ( because of that improper alignment) to my ulnar nerve could be the reason why my elbow still is doing trouble to me. ( Considering i stopped doing all sports since i found out this could be something severe ( around the beginning of March 2014, maybe even earlier). Supplements: Im also taking the following supplements (as advised my 2 good(!) physios:) Vitamin B complexVitamin Dliquid fish oil, 2 teaspoons a dayExercises: Those exercises have been prescribed to me recently: side-lying external rotation with 1kg dumbbell ( 3 x ~20, daily) Sitting/Standing External Rotation with 2 kg in each hand (3x ~20, daily). ( heres a photo of this so we both talk about the same: http://www.beginnertriathlete.com/cms/articleimages/884/External-Rotation-Standing2.jpg So im doing those exercises daily, and also go to the physio about 2 times a week, where he does some manual manipulation. He said my ulnar nerve isn’t really in its "cubital tunnel" and IF its in,it always tends to hop out again , so he tries to bring it back in its groove permanently via some nerve mobility manipulation. The given exercises should reinforce so much stability to it, so it will hold the nerve stable. Also he tries to get some tension out of the adjacent muscles, also out of the neck, the lats and the upper arm. ( Since the nerve is going all the way down from the neck to the pinky). Thats about what was told to me. So this is about my treatment plan, but im not very sure if it will really give me the kind of relief i was hoping for. Until now, it didn't. If you'd had any input, Id be very glad. Thank you!

Hey guys, I posted here about 2 months ago about the Injury i had on my Upper left arm. After giving my arm some rest..Now ive been feeling this bump, like a muscle knot right where the injury had occurred..It is exactly where the brachialis is. The knot is movable..when I put any pressure on it, it slides under my fingers. Its like this little bump in my arm that when i put pressure on it just jumps from side to side. It is a tight knot, and it has not been going away. It might be getting better but its at such a slow rate that im not able to even tell. Does anyone know what this is? It doesn't hurt all the time, the pain just randomly comes and goes. I still have not really worked out because of fear of re-injury. I just want to know what this is, what its from...and how i can make it go away to start training again. Also, it appears to be so that i have the same bump on my other arm, but it is much smaller than my injured one, I am thinking that they are both injured, but my left one is way worse. If I follow the bump with my fingers...it starts where the Tricep is at, and moves its way down until its right next to the bicep tendon where it attatches to the elbow. The bump is easier to feel when my arm is resting, like if its put down on the table. Any sort of help would be greatly appreciated, thank you.

Hi everyone! I can do a slow muscle-up but it looks very ugly with a lot of piking and leaning. How should I go about cleaning up the transition phase? I am lacking the ability to do russian dips, would you attribute the ugly transition phase to this noted lack of torsional strength in the triceps? http://youtu.be/an35ptK3w88?t=10s

Strength comes from efficiency of the nervous system and cross-sectional area of the muscles involved (mass). Gymnasts, while pretty muscly, get most of their strength from neuromuscular efficiency (?). What is it in their training that makes it so they gain more efficient motor systems rather than muscle mass? Is there a way to train for one or the other (exclusively)? If I am wrong in my initial statements please tell me.

Hello GB community, I'm starting this topic because I want to ask you a few questions. First of all, I want to say that in the last six months I've made an incredible weight loss. I lost 30 lbs (I went from over 200 lbs to 168 lbs) in the last six months by doing cardio. From around 15.7 till last week, I did some bodyweight (4 x 20 push-ups, squats - I added them around August; I didn't do them first two weeks, crunches, cobras and supermans). I was also running for 45 minutes with that bw training. So, I want to ask you, would Foundation One benefit me? Here are some pictures taken two weeks ago, but you need to know that before I took them I didn't do bw for 3 days, just ran for 45 minutes the night before. I was planning on starting it next Monday (16.9) and doing it for 3 months, till 16.12. I would do it 4 times a week, and right after it I would go running for 30 mins. So, 3 days rest, 4 days work (Mon, Tue, Thu, Fri). I have a friend that's been doing F1 for a lot and he advises me to do it like that, but that I don't have to do HIIT running, that I just lightly run for that 30 mins. I am also going to change my eating habits, eat whole grains (black bread), not eat sweets (but fruit) and drinking only water and a glass or two of milk (and one cup of green tea when I remember to drink it). And one more thing : I have a pull-up bar, 5 kg dumbells and a bar made for push-ups/situps/dips (like this one : http://2.bp.blogspot.com/_-EpLeF2W5fc/STwFcm1F0OI/AAAAAAAAADM/ZzMesPg-R1E/s400/Iron+Gym+Pull+Up+Bar.jpg). Since I have robust pull-up bar mounted in my doors, I just keep this one on the floor for things like push-ups and dips. So, I am trying to get in the best shape possible, health is my goal, since I want to become airline pilot. But, just to ask, could I get ripped in that 3 month period (Tyler Durden style), if I apply my regimen of workout and healthy eating? Here are the pics taken 2 weeks ago (before they were taken, I didn't exercise for 3 days, just ran the night before for 45 mins) : http://s1279.photobucket.com/user/user18188/media/7_zps1ee5dee3.jpg.html http://s1279.photobucket.com/user/user18188/media/8_zpsaff59956.jpg.html http://s1279.photobucket.com/user/user18188/media/9_zps99edbfd9.jpg.html http://s1279.photobucket.com/user/user18188/media/10_zps369d337c.jpg.html http://s1279.photobucket.com/user/user18188/media/11_zpsa983bd79.jpg.html So, what do you advise? If you need any more information, just ask.

Hey there everyone, I have a couple of things that I need help with and id greatly appreciate the assistance. I've had a muscle injury about 2 months ago, and i feel like im really falling behind on my training and want to get back into it as soon as possible. I think what caused the injury was doing a slow muscle-up with my 45lb vest. I cannot tell which muscle it is that I injured, it feels like its between the bicep and tricep. I think it might be the brachialis muscle. There is no bruising around the area, and as far as pain, there really isnt any...i mean there is enough so i can feel that its not normal but it doesnt really hurt..It feels like it is right in between the elbow and shoulder. What would you guys suggest that I should do? I really take my training seriously, and thats all i really do. I havn't been able to work on anything but legs, abs and lower back. If theres anything that you could tell me that would help a whole lot. I've tried to get tips and help from other people...but no one really has anything other than the basic things to tell me;rest, ice, compression, anti-inflammatories. I do all of that...but is there really anything else that would speed up the healing process? Any tips or help would be greatly appreciated. Thank you guys.

Hi GB forum members! I have a few questions which I would really appreciate some answers to as they have been on my mind for quite a while. I have been training gymnastics for almost 1 year now and when I started out I was only into tumbling but have now shifted my focus more onto the Still Rings and Strength Training. I can hold both half front levers and back levers and a handstand on the wall for close to a minute. My muscle up is a work in progress and my ring l-sit is around 20seconds. I wanted to know if trying to put on muscle mass while trying to progress in static holds such as the Front Lever/Back Lever, Planche, Side Lever, Manna and Handstands will slow my progress down as gaining weight means that my body has to work harder to hold a position whereas if I was maintaining my weight would it be easier? I am 6 feet tall and weigh 81kg (178lbs). So my question again is, is gaining mass and trying to progress in static holds doable or would it be better for me cut my weight down and just maintain whilst trying to gain more strength? Thanks!

Hello all Well, I have a question, I will have rings and parallettes. I also have all the books of Vass TheSuperSaiyan, Overcoming Gravity, Convict Conditioning (1,2 SuperFAQ), and Building The Gymnastic Body, Raising The Bar (by Al Kavadlo) strengt Training Anatomy (by Frederic Delavier) Lafay methods and various books of Turbulence Training. I read most of these books and they all converge to almost the same type of WOD. However, even if I have more than a year of experience, having been assisted by the method Lafay does not help me to know how to design my own WOD correctly so I turned to the WOD of GymnasticBodies. Are they good for earn muscle mass ? thank you, Clement. PS : Sorry for my English, I'm French