Revisiting the L-Sit Progressions

Possible NSFW due to explicit language, other reasons.

The L-sit is a superb exercise for the triceps, latissimus dorsi, quadriceps, chest and shoulders. Barbend.com L-Sit Exercise Guide lists the following muscles worked:

• Large muscles: Triceps, Latissimus Dorsi, Quadriceps, Pectoralis Major, Deltoids
• Others: Rectus Abdominal, Obliques, Hip Flexors, Scapular Stabilizers, Forearms

It’s amazing how intensely the Latissimus Dorsi, Shoulders, Pectoralis Major and Triceps are worked simply holding the L-sit isometrically, and that is the reason I do them: these are the biggest muscles in the upper body. Largest.org – Largest Muscles in the body

Furthermore, the L-sit a compound movement. This type of movement is recommended to beginners for quick overall growth. On my primary compound movement day I do these along with the big one, the Bulgarian split squats, and the isometric, wall supported handstand.

Utilizing these just these three exercises consistently using progressive overload, I can put on noticeable size within a couple or three months. If I maintain within 5 pounds of current weight, my muscle definition will be very good since I am currently 140 lb at 5’10”, which is thinner than most people. I am optimistic: however, I am older and muscle growth is slower with older people.

Back to training advanced moves like the L-sit: In gymnastics, if a move or hold can’t be done yet, there are ways to improve the strength and coordination through one or more exercises called progressions. The following is one I found useful for myself as a non-gymnast.

Here’s a really strong gymnast and Youtube channel describing how to improve the L-sit:

Thanks to Ryan Hurst at gmb.io for a great description of the L-sit shown below.

I wrote the following to guide myself and maybe it’ll help you if you do this, but I’m a novice and the videos on this blog post have superb information.

Key tips

• Always focus on raised shoulders-back and down. Strength is needed there. It will take time. This will guarantee that a floor L-sit will be possible.
• Arms locked and arm pits forward.
• Butt *below* shoulders in all the progressions.
• Look forward straight.

Progression List

1. Hold position with toes on the ground; get comfortable with it.
2. Practice raising and holding a single leg at a time. Hold for 1 minute total time, then one minute without a break. (each leg). This works the arm strength and the strength of a part of the quadriceps not worked by the squat or any other conventional, popular exercise.
3. Floating tuck L-sit: Leaning back. Goal is to hold for 1 minute continuously. At the start, try to get a good amount of total time with good form.
4. Tuck L-sit and partially straighten legs a bit at a time. It will take awhile to do it.

Update on victory

Yay! Completed 3 sets on both legs of Bulgarian split squat and I did really tax those legs. There is slight knee pain that is diminishing fast just vertically below the knee cap in the front on the left leg.

This is a major accomplishment: it’s the first time I’ve done 3 sets on both legs. Tomorrow I’m going to be very sore. I need to work real hard on the handstand the same effort, and the L-sit, but I need rest. I feel good with the breathing.

Another update

The L-sit tuck is pretty tough. It’s amazing how much intensity hits the shoulders. They are so dynamic. A handstand really intensely hits the deltoids, and the hands are ‘above’ the head at the side, as close as possible to the head, but the L-sit has hands straight down at the sides and that still hits the deltoids really intensely. Obviously, the deltoids are very complex compared to antagonist muscle pairs like quads and hamstring or biceps and triceps.

I’m quickly racing towards full completion of exercises past due and due today. It’s good to give myself a little leeway with the rest day every three days. That will greatly aid in prevention of burnout by making goals easily achievable but still progressive.

Considering the abdomen bicycle movement, I have it listed at 45 reps, but I see that Athleanx recommends a 7 minute routine daily. That’s quite intense and it will help. What I do is keep expectations lower with with a 45 rep requirement, but I can do up to the 7 minute routine that Athleanx recommends if I feel good about it. I already did 10 more reps today because I was psyched how well it’s going. Still, it was broken up set, and ideally I can pull off 45 in a row.

I have never done a full set of Nordic curls and can’t wait to see how that pans out. It just takes consistency, simple. I have heard in videos that it does indeed contribute to hypertrophy of that muscle. Hypertrophy provides me three primary benefits:

1. Looks: they will look much better, bigger, and well defined. This is a key factor in my strength training as I have committed to best represent the whole food-plant based diet which made massive, quick, and sustained benefits to my health. The diet is the Starch Solution by Dr. John Mcdougall.
2. Injury prevention: Any muscle growth will aid in reduced chance of bone fracture. That is well shown in research that bone density increases with resistance training. I am performing resistance training on all major muscle groups simply with 3 body weight resistance exercises. All other exercises aid in high efficiency of the primary 3 exercises.
3. Contribution to metabolism and other endocrine homeostasis: A decent amount of muscle is very good: NIH: Skeletal muscle: an endocrine organ

I write this to motivate myself and keep a log of my progress, but hopefully it will aid someone else, also.