Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-16 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-16
- I FINALLY DID IT! MY FIRST PULL-UP!!
- r/bodyweightfitness featured on the Guardian’s list of featured fitness resources to use during the Coronavirus outbreak.
- So I did the Recommended Routine for a Year. [1 Year Transformation]
- BodyWeight Alternative to PHUL program?
- Pike pushups are getting too easy but wall handstand pushups are still abit too difficult. What should i do?
- What are some good excersises to increase my cycling performance?
- Cutting while switching to home workouts?
- Calisthenics Parks - More than 12K workout spots for calisthenics and bodyweight fitness worldwide
- Is it true when you weigh more, you need a higher water intake to be hydrated as opposed to a person of lesser weight?
- Motivation Monday for 2020-03-16
- Optimal conditions (dehydration) for testing max bodyweight excersises (OAP)
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-16 Posted: 15 Mar 2020 11:08 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
Reminders:
For your reference we also have these weekly threads:
Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter! If you'd like to look at previous Discussion threads, click here. [link] [comments] |
| I FINALLY DID IT! MY FIRST PULL-UP!! Posted: 16 Mar 2020 12:44 AM PDT I didn't think I could actually do it. I've been following this sub for a while and have been doing the RR for the past few weeks. I didn't see any progress doing negatives and rows. So I thought I was destined to never do pull-ups. Then I watched a Jeremy Ethier's video on pull-ups followed his routine and two weeks later I did one!! It's literally the best feeling in the world. I can only do one right now, but I'm gonna try and get up to 5. I never thought I would ever get this much satisfaction from exercise. [link] [comments] |
| Posted: 15 Mar 2020 03:31 PM PDT Good to see the sub get some mainstream media coverage. Link for the article, if anyone's interested. https://www.theguardian.com/lifeandstyle/2020/mar/15/from-yoga-to-crossfit-the-10-best-online-home-workouts [link] [comments] |
| So I did the Recommended Routine for a Year. [1 Year Transformation] Posted: 16 Mar 2020 10:28 AM PDT Hi, I would like to share my 1 year realistic transformation of doing the Recommended Routine. I shared my 4 month transformation in the past, fyi. This is the video showing my transformation. You can either watch the video or read the post. I am saying almost the same thing here so you don't have to watch/read both but just choose one of your preference. (I am gonna delay putting ads on the video for 24 hours so you can access the video without ads.) Background: So I started doing the Recommended Routine a year ago. Since I did not want to go through the hassle of joining a gym and physically getting there, this beginner routine which I can do at home was perfect for me. Also, my goal was not hypertrophy nor endurance but gaining overall strength and skills. I wanted to see how following this routine for a year would turn out. So I decided to try it out and record my progress. Some of you may have seen me posting weekly routines on Training Tuesdays threads. There were 10 and 4 weeks of either rest or regression due to injuries at times. Therefore, the actual training time is less than a year but that is part of the progress for an average Joe like me who does not have coaches or personal trainers to guide my sessions in a safe and efficient way. What I Felt Looking at My Transformation After a Year: My 1 year result is not as dramatic as I wanted. I wish this not-so-dramatic but realistic transformation can encourage and motivate other beginners. Some beginners get demotivated when they watch unrealistic epic transformation of others who become a monster from an average Joe in a short period of time. I became an average Joe from an average joe. I may have not put my best effort. My diet may have not been optimal. My injuries may have hindered my progress. However, that's the typical life of average joes who are not fully committed to training due to individual reasons and differing life goals. Not everyone's goal is to focus 100% on training in their life. Training and Diet: I trained a max of 3 times per week and 1 session took about 2 hours. So subtracting injured times, it's 200 or less hours of total training time. I did not strictly follow any special diets. I just tried to do IIFYM (If It Fits Your Macros) diet. I only made sure I get a caloric surplus where carbs are the main part of it and I get 120 ~ 130g of proteins per day. I weigh about 68kg or 150lbs. Strength and skills wise, I have achieved a fair bit of amount. However, body wise, it was much less of a change. I'm pretty confused. I've kept caloric surplus and gained 8lbs. I progressively overloaded especially for pushing exercises. However, less than the half of the gained weight is from muscle mass according to the DEXA scan. Current body fat is 21.7%. It's understandable that my lower body did not gain much since after reaching a certain progression, there was not much to progress using bodyweight exercises. However, I was expecting more from my upper body, looking at how much I progressed in my pushing exercises. Maybe the Recommended Routine is geared really towards strength? I don't know. (You can see my current body at the end of the video linked above but it doesn't really look that different from a year ago. Therefore, I did not do a before vs after comparison) Achieved Progressions: Warm ups:
Skills work:
Main work
Wrap up: I am in my 30s. I really wish i started years earlier... If you are younger than I am, be thankful and start now! I wish this video of mine to be a raw realistic example of what average joes can achieve in a year doing bodyweight fitness so you can be encouraged and motivated rather than get discouraged and demotivated. However, keep in mind that some of the Bboying skills are coming from my Bboying background 10+years ago. Nevertheless, I believe those who are reading this can progress faster than I did. Just make sure to not get injured! Future Plan: This year, I will probably reduce the caloric intake than the last year so I can have a leaner mass up rather than this kind of a fatty mass up. Also, I will be switching to a trained-beginner/intermediate routine this year focusing more on static skills, which are the flowers of Calisthenics. Hope I can get a better result this year without getting injured! Train safe! ps. A detailed post of the experience of my 1 year journey doing the Recommended Routine talking about what I went through, what I learned, how I approached, and etc is coming soon. I wanted this post to be focused just on the transformation and not the journey itself. [link] [comments] |
| BodyWeight Alternative to PHUL program? Posted: 16 Mar 2020 08:30 AM PDT Due to the coronavirus, all the gyms have closed. School gyms, local gyms and apartment gyms as I'm sure everyone is aware. I've been doing the PHUL (Power/Hypertrophy/Upper/Lower) program from r/fitness for the last few weeks but now that I dont have access to the required weights and tools for my lifts, I feel stuck. I really dont wanna stop exercising and lose any gains I've made. Even if the lifts arent necessarily comparable, I'm willing to try at least. If anyone is familiar with the PHUL program and has any alternative body weight recommendations, it would be greatly appreciated! [link] [comments] |
| Posted: 16 Mar 2020 02:53 AM PDT I can do around 10 elevated pike pushups and dont get much tired at all so i moved to a much more difficult exercise which is the wall handstand pushup. However i could only do around 3 - 4 in a single set. Should i keep on training with the wall handstand pushup or do another exercise a bit easier than it? [link] [comments] |
| What are some good excersises to increase my cycling performance? Posted: 16 Mar 2020 05:49 AM PDT |
| Cutting while switching to home workouts? Posted: 16 Mar 2020 05:44 AM PDT Usually I follow a program based around GZCLP, 3 times a week full body, training heavy on compounds and adding isolations. Now that I'm stuck at home I was thinking of doing "full body" 5 times a week, just like 3 sets per bodypart so I can work them again the next day and running on weekends. Now I would definitely like to continue with my cut but I am afraid that I'll lose too much muscle not being able to squat, bench, deadlift, ohp. Do you think I should bump up my calories back to maintenance or can I continue cutting without losing too much muscle? What kind of routine would be best suited for cutting? [link] [comments] |
| Calisthenics Parks - More than 12K workout spots for calisthenics and bodyweight fitness worldwide Posted: 16 Mar 2020 04:38 AM PDT Calisthenics Parks now has more than 12,000 workout spots worldwide. https://calisthenics-parks.com Find great workout spots in your area or support your local community by missing / updating spots. Thanks for your great support since 2015. A lot of the park was added by this great community on reddit. [link] [comments] |
| Posted: 15 Mar 2020 11:25 PM PDT |
| Motivation Monday for 2020-03-16 Posted: 15 Mar 2020 11:08 PM PDT Welcome to Motivation Monday, your weekly thread for motivational videos, pictures, and stories! Anything goes in this thread, as long as it's motivating. Let's get started! Feeling inspired and want to pass the time with other badass videos? Check out our collection of YouTube videos through our official channel! Join our live chatroom on Discord! You can find the web client by clicking this link, here. [link] [comments] |
| Optimal conditions (dehydration) for testing max bodyweight excersises (OAP) Posted: 15 Mar 2020 09:09 PM PDT Does anyone have a list of things you can do to optimally test your one rep max in bodyweight excersises like the OAP? When I wrestled I noticed that after practice I could still do around the same amount of pull-ups I would be able to do before practice (even though I was tired) because I would sweat 3-5 lbs during practice. So far, I've experimented with eating a light lunch and dinner the night before (as much protein as possible), then a moderate breakfast (sausages, eggs, bread), wait for 2 hours without drinking water, then test. A key part was drinking a lot of water the day before, peeing everything out evening time, and morning not drinking at all. Does anyone know if dehydration is the optimal way to test a one rep max (bodyweight)? Other than that, I can only think of taking a caffeine supplement during breakfast as opposed to an energy drink (too much fluid). Unless I should only eat sugars and carbs for breakfast because protein is slow acting energy? Any other tips would be appreciated. Looking to get a OAP fast for a bet. [link] [comments] |
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