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Hey guys, been here for a while, but lately i've been thinking about my program that needs some changes. what do you think about working out on M, T, Th, F and continuing such program on sunday. So, there would always be a rest on 3rd day through out the month. till now, i've been doing M W F but i think an extra 2 workout in 4 weeks would benefit me more. oh, and what about straight 6 day workout, sunday off? Other than diet + sleep and other stuff, are there any objective scientific reasons which workout gives the best results? the program (applies to 4 and 6 day workout): 1st day - hspu, pull + 2 FSE 2nd day - pushup, row + 2 FSE 3rd day - dip, curl + 2 FSE FSE are also different each day. And please, dont type buy F1, f2, ... just give me some other opinion. For the record, i've completed pretty much f1, not interested in f2. cheers

hi, I really hope you can help me here! I am a girl from Austria, I am 20 years old and recently joined a gymnastics class. I have been doing ballett for years, so I am really flexible, but have huge lack in strength. I do not really focus on bars as my gym don't have bars and vaults, I just want to get good on floor! I am doing well, have my tucks, handsprings and twists, but I totally lack in ab strength. By February, I need to do 20 hanging leg raises all the way up to join the next level! I can do about 10-15 to an L-Hang position, but that's it. I am not able to do a full hanging leg raise I have to admit that I have never really trained my abs before. I definietly need to start now and I am upset, cuz I don't know how! I have a pull up bar at home, so I could train everytime. I thought about a possible plan: 3 sets of 12 hanging knee raises 3 sets of 12 "half" hanging leg raises (to L-Hang position) 3 sets of 3 negative ones I will do this everyday in addition to 8 hours of gymnastics a week. I also want to care about my diet. I always ate halthy, but didn't watch my protein income etc. To support my muscle-growth, I want to cut down on white bread, fatty cheese and sugary cereals. My breakfast is usually oat flakes with low fat quark and fruit, my lunch is salad, quinoa, potatoes, fish, chicken, etc and for dinner I usually have vegetables and eggs, chicken or quark again. In between, I sometimes snack some fruit or a small chocolate bar or have a hot chocolate. I also want my abs to be seen, my legs look very ripped, I don't know but I somehow don't gain fat there. But my tummy is kind of flabby. And I know that for a six-pack you shouldn't have too much fat on top of the abs! Puh, that's long! So all in all my questions are those: 1) Is it possible to get to 20 hanging leg raises in 4-5 months? 2) Which plan should I follow or is mine ok? 3) Is my explained diet supporting for my goal? 4) Will it also help to get my abs seen? 5) If yes, how long will it approx. take to getting visuable abs? I am 20 years, 63,7 inches and weigh 110lbs. I guess my body fat percentage is about 18%! I would really appreciate your help!

Hey guys, so i recently just got into bodyweight workouts for gymnastics and bboy, and can you guys help me make a weekly workout plan. The only things i have access too are body weight workouts, pullups bars and dipping racks Thankyou My goal is to build strength and lose weight THANKYOU its my first time

So I did some snooping for some articles about Gymnastics just cuz I love the sport and I found a 20-30 set workout that made a whole lot of sense to me about Gymnastics strength training, what do you guys think? found this on BB.com by the way Pushups (Close and Wide Hand Positions) Hanging Leg Raise Bench Dips Freehand Jump Squat Dumbbell Step Ups Chin-Up Hyperextensions (Back Extensions) Side Lateral Raise Standing Long Jump Plyo Kettlebell Pushups