[fukaihoton]

Introduction
Ok first off, if you liked my other fitness guide then you will most definately like this one. If you didn't like my other guide, then I'm pretty sure you'll like this one now. I landed a job at a gym where personal trainers work and they hooked me up with a book that has a lot of the answers and corrections I've been looking for when it comes to fitness and weight training.

5 General Saftey Tips of Weight Training:
*Warm up before starting your workout
*Use proper posture
*Use proper form
*Breathe properly
*Stop immediately if you feel pain (besides muscle burning which is ordinary)

Exercise Order:
Upper Body Muscles
-Chest
-Upper Back
-Shoulders
-Triceps
-Biceps
-Forearms/Wrists
-Lower Back

Lower Body Muscles
-Butt Muscles
-Quads
-Hamstrings
-Calfs

Compound & Isolation Exercises
Compound: Activates more than one muscle group at a time.

Isolation: Isolates one muscle group, usually more intensely than a compound.

Note: Compound exercises should be done before isolation exercises, if you should choose to do both in one session.

Rep Amounts:
Bboys (beside Junior) don't need giant football-player muscles. Thus, the optimal kind of weight training for a bboy is moderate weight with high reps for muscle toning and strength, and for increased joint strength as well.
Try aiming for reps of 15 with a medium amount of weight


Joint Rotations & Warming Up
These should always be done before any type of exercise. Joint rotations lubricate your joints making them function more easily during exercise. Warming up increases your core temperature and blood flow to your muscles which increases flexibility and reduces the chance of getting hurt.

Joint Rotations - Move the joint in a slow, circular rotation, both clockwise and counter-clockwise for about 10-20 seconds each.

Include (in this order):
-Fingers/Knuckles
-Wrists
-Elbows
-Shoulders
-Neck
-Waist
-Legs/Hips
-Knees
-Ankles

Warming Up - After doing your joint rotations, do about 5-15 minutes of cardio exercise. My favorite warm ups are jumping jacks. Jump rope, going for a light jog, and using an exercycle/treadmill if you have access to one are also great exercises for warming up.


Last-second notes before we start
+Go through the full range of motion
+Don't cheat with bad form or posture
+Use slow and controlled movements for maximum effectiveness


Upper Body Muscles Exercises
For the exercises that are compatible with barbells and dumbbells, I'll give the info links for both. This does not mean you do both, lol, I just want to cater to people who may not have a barbell or may not have dumbbells.

Chest
Bench Press w/ Barbell *recommended* - [info here]
Bench Press w/ Dumbbells - [info here]
Compound exercise

Pec Flyes (Dumbbells only) - [info here]
Isolation exercise

Upper Back
Bent Over Rows w/ Dumbbells *recommended* - [info here]
Bent Over Rows w/ Barbell - [info here]
Compound exercise

Shoulders
Military Press w/ Dumbbells - [info here]
Military Press w/ Barbell - [info here]
Compound exercise

Lateral Raises (Dumbbells only) - [info here]
Isolation exercise

Triceps
Tricep Extensions w/ Dumbbells *recommended* - [info here]
Tricep Extensions w/ Barbell - [info here]
Isolation exercise

Biceps
Hammer Curls w/ Dumbbells - [info here]
Bicep Curls w/ EZ Bar/Barbell - [info here]
Isolation exercise

Forearms/Wrists
Palms Down Wrist Curls w/ Dumbbells - [info here]
Palms Down Wrist Curls w/ Barbell - [info here]
Isolation exercise

Note: I do not agree with the part where he puts the dumbbell/barbell into his fingers in these palms-up wrist curls, just keep your grip on it like you did on the palms-down ones.
Palms Up Wrist Curls w/ Dumbbells - [info here]
Palms Up Wrist Curls w/ Barbell - [info here]
Isolation exercise

Lower Back
Note: They call them good mornings on the info site, but its a deadlift as far as I'm concerned.
Deadlift w/ Barbell *recommended* - [info here]
Deadlift w/ Dumbbells - [info here]
Compound exercise

Lower Body Muscles Exercises

Butt Muscles
Single Dumbbell Squats (Dumbbells only) - [info here]
Isolation exercise

Quads
Squats w/ Barbell *recommended* - [info here]
Squats w/ Dumbbells - [info here]
Compound exercise

Hamstrings
Lunges w/ Barbell - [info here]
Lunges w/ Dumbbells - [info here]
Isolation exercise

Calves
Calf Raises w/ Barbell - [info here]
Calf Raises w/ Dumbbells - [info here]
Isolation exercise


Abdominal Muscles Exercises
Work your abs every other day. Not every day, that's not necessary. And why exercise when its not necessary? "Its like a broken pencil, there's just no point."

Here's what you should do for abs, this video is the best:


However, after you're done with that I have a nice 'bonus' ab exercise:
Plank - [picture here]
Try to hold this for 30 seconds. After you can do that, go for 1 minute.


And here is an alternative option for exercising your abs:
[Developing the Hanging Leg Lift]
*You need a pull-up bar or something similar to do this one.
This is more difficult than the 8 minute abs routine + plank. So make sure you can get through those alive if you wish to start up on this one.


Body Weight Exercises (Calisthenics)
Ok you bums, here it is, the section you all wanted so bad. I did not make any of these guides, mostly because better ones were made by way more distinguished people than me. So enjoy learning some great body weight exercises from the pros.

The Planche Progressions - [info taken from this site]
You will use the same basic strength progression on all of the following exercises. Be sure to master one position in a progression before moving onto the next. Hold for sets of however many seconds you feel comfortable, while continuing to combine the time of your sets until you reach 60 seconds total time. The number of sets it takes to reach the 60 seconds combined total time is irrelevant. All that matters is that you accomplish 60 seconds of “quality work”. Once you can hold a position correctly for the entire 60 seconds in one set, it is time to move on to the next harder exercise and begin the training procedure all over again. Now there are some exceptions to this rule, but we will address them later as we come to them.

Frog Stand - [picture here]
Begin this position by assuming a full squat and placing your hands on the ground directly in front of your feet. By directly, I mean right next to your toes. Arrange yourself so that your knees are resting against your bent elbows. Now gradually lean forward taking your weight both unto your hands and also unto your knees by leaning them on your elbows. Using your knees on your elbows will allow your legs to help your shoulders bear the load of your bodyweight. As you continue leaning forward you will eventually be able to remove your feet completely from the floor and hold yourself up with only your hands on the floor and your knees on your elbows for support.

Balance is also a key to this exercise. As you first begin to learn how to lean forward in this position, you will often probably overextend and fall forward. Don’t worry have fun with it and enjoy some new training. Some pillows placed in front of you will help to cushion any crash landings.

Notice that this is the only static position in our progressions with bent elbows. Continue holding sets of this position until you have reached your one minute total time.

Tuck Planche - [picture here]
The main difference between the frog stand and the tuck planche is that now your weight will be entirely supported on your arms only. Once again begin in a full squat and place your hands next to your toes. Now, as in the frog stand, lean forward taking all of your weight on your arms and shoulders alone. Do not use your knees on your elbows for assistance. Holding the knees tightly to the chest will make this exercise easier.

At first you may only be able to briefly raise off the ground. Do not worry. Keep adding small sets together to reach your goal of 60 seconds total. Simply continue working the position, striving to lift your hips to shoulder high. With consistent practice it is possible to increase your strength in static positions relatively quickly.

Advanced Tuck Planche - [picture here]
Once you feel comfortable with the tuck planche and are able to hold it for 60 seconds with correct hips and elbows, you can increase the difficulty of this exercise by progressing on to the Advanced Tuck Planche. The primary difference between the tuck and advanced tuck planche is the position of the back. Note that in the tuck planche the back is curved, while in the advanced tuck planche the back appears flat. While holding your hips shoulder high, try to extend your hips back behind you until your back is flat. This “flattening” will greatly increase the intensity of the tuck planche. In fact, I think you will be extremely surprised at how much harder such a small movement can make the tuck planche.

Continue working this position, until you are once again able to hold the static for 60 seconds correctly in a single set with your back completely straight (“flat”).

Straddle Planche - [picture here]
Once you have mastered the advanced tuck planche position you are ready to work on the straddle planche. Finally! After months of hard consistent work the end is now in sight. While learning this skill, it is also beneficial to practice the next progression (the tuck planche push-up) at the same time. One will build upon the other.

From the advanced tuck planche position, simply begin to extend your knees behind you from their position on your chest. Balance is critical here. As you extend your legs farther behind, you will also have to lean a little farther forward to compensate. The wider your legs are the easier the straddle planche will be.

This movement is so much more difficult, that it is not necessary to be able to hold it for 60 seconds before moving on. Once you can hold a straddle planche correctly for 10 seconds you will be able to move on. I know, I know . . . only 10 seconds! But trust me, it will feel like much longer while you are doing it.

(Note: for those of you planning for the future, as you get stronger in the straddle planche you can increase the difficulty by bringing your legs closer together).

Planche Pushups

Tuck Planche Pushups - By the time you begin working straddle planches, you will have achieved a reasonable amount of static strength and are ready to begin adding a dynamic movement to your static hold. The description of a tuck planche push-up is fairly straightforward; while in an advanced tuck planche position, simply attempt to perform a pushup. To receive the full benefit, be sure (or at least try!) to maintain the hips level with the shoulders during the descent and ascent of this movement. Don’t forget to fully straighten the elbows at the to of the movement. Reps and sets are completely up to you.

Straddle Planch Pushups - Once you have learned both the straddle planche and tuck planche push-ups, you are now strong enough to tackle straddle planche push-ups. You could consider the planche pushup a super bench press or a full body press. In addition to working the triceps, chest and front delts, you also have a full contraction of the lats, middle back and lower back as well as the traps. The triceps and the forearms are also working hard stabilizing the elbow joint. Core strength is extremely taxed as the upper and lower abs, obliques, serratus and hip flexors all struggle to maintain the stretched (body) position.

From the straddle planche, begin to lower yourself to the ground. Be careful to keep the hips level with the shoulders as you descend, as there is a tendency when first learning this skill to simply try to dip the shoulders forward. Pause just off the ground and extend back up to the straddle planche. Also be aware that as you rise from the bottom position, it will be quite a struggle to maintain your hips level with your shoulders.

Ok, that's all for planches. I know this guy's guide made them sound reasonably easy, but they aren't! Be patient with your progression, that's the best advice I can give.


Stretching
[Guide To Dynamic, Static Passive, & Static Active Flexibility ]

Here's the deal. Stretching not only helps improve and maintain flexibility - which is extremely useful for bboying - it also reduces joint stress, reduces muscle soreness, increases joint range of motion and increases your overall feeling of relaxation and well-being. Fact.

Stretching should be done after lifting weights, not before. However, you should stretch before and after bboying, because many moves in bboying require your body to stretch and go into strange positions, so having well-stretched muscles will help prevent injury while bboying.

ONLY STRETCH WHEN YOUR MUSCLES ARE WARMED UP
Do some light cardio if need be, because you DON'T want to stretch cold muscles.

Here's some general rules for the order you should do stretches in:
*Stretch your back (upper and lower) first
*Stretch your sides after stretching your back
*Stretch your buttocks before stretching your groin or your hamstrings
*Stretch your calves before stretching your hamstrings
*Stretch your arms before stretching your chest

Be sure to stretch these muscles:
-Back
-Sides
-Neck
-Forearms/wrists
-Triceps
-Biceps
-Shoulders
-Chest
-Butt
-Groin (inner thigh)
-Hips
-Quads
-Calves
-Hamstrings


Final Thoughts & Suggestions
Contrast Baths - [webpage here]
Basically its a (great) way to help your hands recover after the beating working out and bboying puts on them.

~Train hard, but avoid overtraining. Know your limits.
~Drink PLENTY of water.
~Get enough rest (aim for 8 hours every night).
~Consume healthy food and drink.
~Stay in good cardio shape. Jog, jump rope, ride a bike, etc. a few times a week.

...and most importantly:
~HAVE FUN. Work out with a friend, with your favorite music playing, etc. You should look forward to exercise, its fun and its healthy!

Special Thanks To (Sources)
Building an Olympic Body through Bodyweight Conditioning
Tricks Tutorials.com
Beast Skills - Tutorials for Bodyweight Feats
Weight Training Exercise Guides - Muscle Mass Building Workouts!
YouTube - Broadcast Yourself.
Stretching and Flexibility - Table of Contents
http://www.bboy.org/

[Bustadflava]

Nice work Kai. I have been waiting for a guide like this 4 a while now. cool stuff.

[DnA]

Damnit, do you have to make another extremely GREAT guide? lol

MODS STICKY THIS DAMNNNN

[kidmaiook]

thank a lot
but
I want to ask not in fitness center where I can do this thing?

[bboy quik]

good guide man

[Nitwit]

u can check some links under suggested exercise kidmaiook
but thats also mine question do u have exercise without dumbell and barbells but just with your body and the floor ?
exept for push ups and crunches

peace

[JinHo]

Cool, definetly try these excercises. THX

[MrSander7x]

Thank you! Thank you! Thank you! for mentioning that you should warm up before stretching

[*Bboy GeO*]

niiiiiiiiiice, and thanks a lot

[fukaihoton]

Originally Posted by Nitwit but thats also mine question do u have exercise without dumbell and barbells but just with your body and the floor ? exept for push ups and crunches peace

Coming soon my friend, I'll PM you when I'm done.....

[ambrose]

Just wondering-

I have a membership at a gym, should I use freeweights or should I stick with calisthenics (sp)?

I'm 15 by the way, and 5'4ish.

Just wondering if working out at the gym would stunt my growth.

[fukaihoton]

Originally Posted by ambrose Just wondering- I have a membership at a gym, should I use freeweights or should I stick with calisthenics (sp)? I'm 15 by the way, and 5'4ish. Just wondering if working out at the gym would stunt my growth.

You're 15 so I'd say it would be OK to do freeweight training with light weights so you learn the proper technique of the different exercises. After you're confident that you know the proper form for the exercise movements you plan to do, you can begin to add some more weight, but remember all you need is a medium amount of weight for weight lifting exercises if you're conditioning for bboying.

[josias]

Originally Posted by fukaihoton As far as I'm concerned, if you wanna do body weight exercises just go practice bboying. If you hace access to dumbbells or a barbell with weights then don't waste your time with body weight exercises, imo. Practicing freezes and handstands are all you need as far as body weight exercises go.

i dont get your logic
bodyweight exercises can help you get you toned and stronger for bboying
you say doing them is a waste? tell me why a military press is so much better than a handstand push-up
being able to control your bodyweight is a good parameter to measure strenght,i've seen big guys failing to do 10 pull-ups in a row and thats really sad
and that abs routine is ridiculous, any HEALTHY male aged 15-50 should be able to do a lot more than that,try this one:
Developing the Hanging Leg Lift

[fukaihoton]

Originally Posted by josias i dont get your logic bodyweight exercises can help you get you toned and stronger for bboying you say doing them is a waste? tell me why a military press is so much better than a handstand push-up being able to control your bodyweight is a good parameter to measure strenght,i've seen big guys failing to do 10 pull-ups in a row and thats really sad and that abs routine is ridiculous, any HEALTHY male aged 15-50 should be able to do a lot more than that,try this one: Developing the Hanging Leg Lift

Ok I've thought it through and I'm going to come to a compromise.

Body weight exercises are ok, but what if someone doesn't have the strength to hold themself in a handstand? Or even a turtle freeze? Weights can help people build the muscle needed for progressing in freezes and the rest of bboying in general.

However, I will add the hanging leg lift and a body weight exercise section into this guide so I can make everyone happy.

Just let it be known that I still believe bboys should work out with weights at least once in a while for maximum benefit.

[RingerINC]

Just a suggestion, but maybe the warming up bit should go before the actual workout bit... Just to keep everything in order... I dunno.