I am a german man of 24 years (so sorry, if my english is sometimes a bit unclear or wrong :wink:), who just stumbled over this page. I have to say great page/forum, great motivation, great workout programm :D So, I am not a completely newbie in the sports. I enjoy all kinds of sports, such as cycling, running, BWE stuff (pullups, squats, pushups, burpees ...), swimming, DVR etc. etc. But now I decided to give SF a real try, because of it's radical simplicity. Anyway, some newbie questions remain and it would be great, if you could help me on them:
I understood, that you should decrease your level, if the whole workout (days 1,2 or 3) takes more than 30 minutes. I also understood, that you should increase your level, when you can do day 3 in under 5 minutes. No offense intended, but that seems like impossible to me, especially on the elite levels.
What about variations ? There are so many variations for the three core exercises. Think just of:
- Prison Squats, Hindu Squats, ...
- Standard Mililtary Pushups, Atlas Pushups, Hindu Pushups ...
- Wide Grip Pullups, Towel Pullups, Overhand/Underhand etc.
Is it ok, to vary the exercises from time to time to hit the muscles from multiple angels ? How should one incorporate the variation in the programm ? I have to say, that I'll most likely do the pushups on some bars or Atlas-Style; I feel they are better for my shoulders/posture that way (I have a slight rounded back).
Maybe I'll incorporate some light work (stretching, posture exercises etc.) or even some sprints/core work on the free days. Do you think, thats ok ? Are there some muscle groups, which aren't worked with SF. I am thinking especially of spinal erector, leg bicep, core, calves and maybe the rear deltoids (although they play a part in the pullups) ?
What results could one expect from this program ? Granted, I've seen some progress posts and photos, but I am more or less a skinny guy, although I think, that I could be a "covert meso" anyway ... I haven't figured that out yet :wink:
I think, I'll start tomorrow with L1D1, of course with proper form and full ROM.
Stay tuned and thanks for all your replies.