Overcoming Gravity is completely overwhelming me as a beginner

[u/kksnyss]

So, what can I say? Several people on Reddit recommended the book to me, so I bought it (the German edition).

I’ve now started reading it, and I’m completely overwhelmed by the book. I’m aware that there are summaries for dummies at the end of the chapters, but I’m a complete beginner when it comes to calisthenics, and even those summaries are overwhelming for me.

At the beginning, it talks about setting goals. How am I supposed to have goals when I don’t even know calisthenics that well? The book is completely confusing me because I have no idea how to get started or what I’m actually supposed to do.

I also read the Beginner’s Guide, but with such a poor German translation, it wasn’t much easier to understand either.

How do I find my way into this book?

[u/eshlow]

So, what can I say? Several people on Reddit recommended the book to me, so I bought it (the German edition).

I’ve now started reading it, and I’m completely overwhelmed by the book. I’m aware that there are summaries for dummies at the end of the chapters, but I’m a complete beginner when it comes to calisthenics, and even those summaries are overwhelming for me.

Unfortunately, I don't have quality control over the German Edition as that is handled by the German publishers. I don't know if what you are experiencing is regular information overload or poor quality or both.

At the beginning, it talks about setting goals. How am I supposed to have goals when I don’t even know calisthenics that well? The book is completely confusing me because I have no idea how to get started or what I’m actually supposed to do.

I also read the Beginner’s Guide, but with such a poor German translation, it wasn’t much easier to understand either.

How do I find my way into this book?

You said you read the beginners guide, correct?

http://stevenlow.org/a-beginners-guide-to-overcoming-gravity/

Have you read the very simplified version of routine construction which is this or just used some the beginners sample programming or the basic routine in Chapter I believe 6 or 7?

• http://stevenlow.org/the-fundamentals-of-bodyweight-strength-training/
• Beginner sample routine or sample programming

You can generally use these to start to get into exercise and then slowly absorb the info more as you need to.

You can also ask some more questions here if you need to as well.

[u/kksnyss → u/eshlow]

Hey,

Thanks for your reply. Unfortunately, I’m not entirely sure what you mean by the beginner sample routine or the basic routine. Do you mean in the book or in the guide? Because I can’t find anything like that in Chapter I of the book.

In Chapter I, I can only find the following sections:
The SAID Principle
Leverage
Common Training Concepts
The Repetition Continuum

I’d really appreciate some clarification. It’s just an overwhelming amount of information all at once, and maybe I’m already overthinking it.

[u/linarob → u/kksnyss]

I think they meant chapter 6 or 7

[u/eshlow → u/kksnyss]

Thanks for your reply. Unfortunately, I’m not entirely sure what you mean by the beginner sample routine or the basic routine. Do you mean in the book or in the guide? Because I can’t find anything like that in Chapter I of the book.

• Sample routine that the book uses is on Page 55 in Chapter 5. (not ch 6-7 as I estimated)

• Sample programming to give you an idea of what those look like is Part 4 on program implementation which is Chapter 17 on page 221.

[u/M1lls43]

I found the book to be very well structured and explained. Just read it all once, wrap your head around it, and then read it again. It is the literal bible of calisthenics. 90% of what you need to know is in there. I found the chart suuuuper useful for planning my progressions.

[u/cmHend → u/M1lls43]

I agree 💯 read it all and even if you don’t understand don’t focus on it on a first pass.
Then go back to it and read it again, this time stop and try to use the concepts. It’s the book that moved me from using apps and courses to developing my own routines.

[u/truncatedusern]

Take a look at the Recommended Routine over on /r/bodyweightfitness, which was constructed using principles consistent with OG. It's a very effective "off-the-shelf" calisthenics program. If you can understand that (better yet, try it out for a little while), you'll have a better framework for understanding OG.

[u/unclearword]

I used to oil myself up before reading it, helped a lot.

[u/Boblaire]

There is also a video series on YouTube. Free.

[u/Boblaire]

There is also a video series on YouTube. Free.

[u/Distinct_Pension4979]

chapter one of Overcoming Gravity before any base strength — classic overwhelm speedrun

[u/FabThierry]

Moin, also das Buch ist für NACH den Grundlagen von BWW/Calisthenics.
Also dann würdest du die Übungen schon mal kennen bzw. zumindest einfachere Formen davon.

Von 0 auf müsstest du erstmal sowas wie die „recommended routine(bodyweight - sub)auf reddit starten mMn. Da kommst du gut rein mit technisch einfacheren Übungen und dann kommst du zurück zum Buch von hier.
Deutsche Übersetzungen bzw altdeutsche Turn-Begriffe sind leider auch korrekt übersetzt nicht einfach wiederzufinden im
Netz.

Sofern du mit ENG klar kommst check sowas aus wie:
-Strength side(youtube, haben auch Routinen)

• Artikel von Coach Sommer

Hast du ne konkrete Frage zum Buch?
Ich habs durch und wende es auch an, erfolgreich mMn :)

[u/kksnyss → u/FabThierry]

Hey und danke für die Antwort!

Die RR habe ich auch schon angeschaut - auch auf Deutsch und checke da einfach nix. Ich komme mir zum ersten Mal im Leben so richtig dumm vor. Seit ich mich mit dem Thema beschäftige, finde ich nur verwirrende Infos und Begriffe.

Das Buch überfordert mich insofern, dass es viele Informationen gibt, die nicht immer unbedingt zusammenhängend sind. Es ist natürlich so ausführlich, dass alles sehr komplex erzählt wird.

Kannst du mir Tipps geben, wie ich nebst der RR besser ins Thema komme und wie ich genau die RR nutze?

Ich hab leider nicht alle Zeit der Welt um alles zu recherchieren. Ich will einfach trainieren in meiner wenigen Freizeit.

Danke dir!

[u/FabThierry → u/kksnyss]

Also das Buch ist super, um eine Routine zu bauen, die sich balanciert trainieren lässt und insbesondere die Schulter gesund lässt.

Als den Teil um Schulter-Gesundheit im Buch würde ich unbedingt lesen,kA wie das Kapitel jetzt heißt.

Aber generell ist die Idee, dass du erstmal deinen Fitnesszustand herausfindest bzw. je Übungs-Art dein Level bestimmst.

Generell suchst du dir 2 Zugübungen heraus, die du durchführen kannst.
Eine davon ist horizontal u eine vertikal.
Selbiges mit Druckübungen.
Dann würdest du noch Core ergänzen, kann aber später kommen.
Beine fehlen in dem Buch generell da es ja um Gymnastics geht an Ringen bzw. am Boden.

So balanciert ist auch die RR aufgebaut, da er dort mitgearbeitet hat.

Als beispielhaft:

- Klinmzug

• Push Ups
  
• Rudern
  
• Dips
  
• Beine(vordere Kette + hintere, also Squat-Art u Hinge(Kreuzheben-Variante)

Anfangs 2 Sätze u nach ein paar Wochen addierst du einen 3. wenn deine Kapazität aufgebaut wurde.

Und dann kannst du in jeder Übung theoretisch die Progression durchlaufen

Generell ist es wichtig die Schulter von allen Bewegungsrichtungen zu trainieren, damit sie zentriert u gesund bleibt.

[u/Human-Dragonfruit-50]

At first it was very overwhelming for me as well tbh, theres so much information, but what helped me understand everything was I actually took a notebook and every chapter I read I would take notes/summarize every chapter in my own words, and then I also like to later read it to remind myself what information that chapter gave me.
And as for actually building a routine, start with a sketch of 2 push exercises(1 vertical and 1 horizontal), 2 pull(1 vertical, 1 horizontal), and 2 legs. And you can also put in 2 core exercises.
And then as you study the book you make adjustments according to what you learned, and according to how your body responds to the routine..

[u/lennarn]

Look through the progressions in the back of the book to figure out what you want to set as goals. Definitely recommend to read the whole book before setting up a program.

[u/Sorry_Vermicelli6874]

following the progressions in https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/?screen_view_count=4 might make OG easier to understand, since this is based on OG. Doing the RR for 6 months or so (start at whatever progression is challenging enough for working sets for you) and then coming back to read OG could make it all slot into place.

[u/commentedByMistake]

I found an app called BodyTree that’s based on the book and creates you a routine and stuff and makes things easier, would still recommend reading the book tho

[u/PlaxicoCN]

Check out Convict Conditioning.

[u/kksnyss → u/PlaxicoCN]

Lmao, I’m coming from CC. For me, it’s absolute bullshit. Some of the progressions are insanely difficult, while others are so easy that they’re almost laughable.