Monday, 25 December 2017

Migrating to

The Bodyweight666 and other programs offered here are no longer supported. The site will remain live for the time being but you can find the new and updated strength training program and bodyweight progressions at: STARTBODYWEIGHT.COM

Wednesday, 10 April 2013

The scarcity principle, or ‘how to look good naked’

scarcity principle
© Glenn Francis,

A beautiful, fit body is a rare thing. And it is that very scarcity which makes us place so much value upon it.

Paradoxically perhaps, our lives are inundated with images of lean, healthy, sometimes thin and sometimes muscular models. Yet, despite the omnipresence of the body-beautiful on our walls and our screens, despite what looks like a readily achievable goal, there is no escaping the elusiveness of this physique: it requires a significant effort to make the image in the mirror match the perfect images we see all around us.

Physical beauty –the one achieved rather than the kind you may have been born with- comes at a price. That price is not merely a monetary one (gym memberships, personal trainers, etc), it is also paid in units of sweat.

And make no mistake about it: there may be shortcuts, and there may be optimal ways to eat and train for fitness and for leanness, but there are no magic-bullets.
The fitness industry is rampant with such quick fixes and promises, but does it actually deliver?

Saturday, 16 February 2013

To pack or not to pack: how to perform pull-ups correctly

If you have ever wondered how to perform a pull-up correctly, you may have read a lot of conflicting advice, with one prevalent view among trainers and coaches nowadays being that you should ‘pack’ your shoulders at the bottom of the movement (in the dead hang position), in order to promote shoulder stability.
By ‘packing’ your shoulders, these trainers mean that you should keep your shoulders down (depressed) when in a dead hang.
This however, can feel somewhat unnatural and awkward to a lot of athletes.

Looking at the two pictures below, the first one illustrates form at the bottom of a pull-up where the shoulders are allowed to rotate upwards into a dead hang position, whereas the second one shows the dead hang with the shoulders ‘packed’.

Sunday, 4 November 2012

How to log the bodyweight 666 on Fitocracy

For those of you who are Fitocracy users, here are some ways you can log the exercises and progressions from the Bodyweight 666.

This is by no means perfect, and there are still a few exercises I have found no close match for. Feel free to leave a comment in the comment box, and I will keep updating this page as I come up with better solutions.

If you are not on Fitocracy yet, I would urge you to take a look: it's an awesome fitness-based social network (which can be a strong motivator) and a very supportive community. Fitocracy also offers a workout tracker and some useful statistics. Feel free to add me on the site: I go under the username of El Diablo.

Floor L-sits

Floor L-sits (sometimes known as L-holds) are an extremely challenging core exercise: the minimum clearance offered by being so close to the floor leaves little margin for error.
Not only will the exercise tax your core muscles to their limit, but it will also engage your triceps and your quads.

Before attempting this progression, you should have reached level 11 in the leg raises progression, level 10 in the push-up progression, and level 8 in the dip progression.

Dragon flag

dragon flag progression
The dragon flag is a core strength exercise popularised by Bruce Lee which requires a high level not only of core conditioning, but of general strength. The exercise will tax your traps, your lats, your triceps, your forearms, your glutes and erector spinae, as well as your deep core muscles.

In order to comfortably attempt the exercise, you should have reached level 8 in the pull-up progression, level 9 in the leg raises progresssion, and level 5 in the plank progression.

Saturday, 3 November 2012


handstand tutorial
The unsupported handstand is a classic test of hand balancing skills.
This brief tutorial will show you how to progress from a wall supported handstand to an unsupported handstand, and give you an idea of the training required.

Before attempting the exercise, and in order to develop the basic strength for it, it is recommended that you have reached level 7 in the handstand push-up progression.