Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-17 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-17
- Coronavirus Curfew Home Workout - 12 min session! No Equipment Required - Scalable for all strength/ age/ability levels. Excel in isolation! All you need to SMASH your lockdown workout !
- Transitioning from mostly walking/cardio to BWF
- Where do I get started doing bodyweight exercises without any equipment?
- Best low impact, cardio exercise to do at home??
- I want to do pushups everyday
- Discomfort in shoulders
- Worldwide lockdown routine (solitary confinement) day 1, bonus post workout meal
- Here you have some good pulling exercise you can do if you don't ave a pull up bar
- [Progress] 3 Years of improper training, permacutting, and low T
- Pull-ups replacement (no pull-up bar at home)
- Training Tuesday - Post Your Routine for 2020-03-17
- Weighted Pullup Help
- Technique or strength?
- Progress Tips
- How do I progress front lever in a measurable way?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-17 Posted: 16 Mar 2020 11:06 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| Posted: 16 Mar 2020 08:43 PM PDT Hey all you r/bodyweightfitness superstars looking to SMASH through the COVID19 lockdown! Out of tragedy comes EXTREME STRENGTH AND MUSCLE POWER AND FITNESS - with this crazy-easy program I have devised for everyone who wants to shred and burn and crank and SUCCEED! OK - This program is directly scalable to your strength and cardio ability and will evolve and become harder as you become stronger and are able to complete more sets. This body weight training circuit hits every major muscle group and will build hard, dense, strong and fast muscle fibres. ***Each exercise is performed to maximum reps until failure or a duration of 60 seconds; whichever comes first. Rest for a maximum of 60 seconds between exercises; there are 7 exercises with 60 seconds rest in between equalling a total of 12 minutes from the start of your first exercise to the end of your last exercise. This is geared to shred your frame of fat and build hard muscle. If you still have energy and strength to do more exercises after completing the 7 exercises, then start the circuit again and do as many exercises as possible. Half or partial range-of-motion reps are allowed if you have exhausted your full R.O.M strength within the 60 seconds– just try to get to that 60 seconds of muscle movement. 1. Push Ups - for 60 seconds Get into push up position, straighten your arms with hands under your shoulders. Keep your hands in this position as you bang out max rep push ups while pointing your elbows BACK with each full-range downward motion. Keep your arms 'close' to your body - do not flare out your elbows. Try to keep legs straight wth knees and ankles together! Breathe deeply, in through your nose and out through your mouth. If you tire, proceed to partial reps to complete the 60 second time duration. Rest 60 seconds 2. Double leg squat jumps -for 60 seconds For these, stand with feet shoulder-width apart with toes pointed slightly outwards. Bend at the knees, lower your butt down and then jump as high as you can, almost straighten legs and then land smoothly, bending at the knee, using it as a 'shock-absorber'. Use explosive plyo-metrics to launch your butt high into the air; reach up with both hands to maximum altitude. Land back down to earth as smoothly as possible using both legs as steel-spring shock absorbers. Go the full 60 seconds, even if you finish by doing pathetic little micro-squats. It's all part of the process; you will become stronger! Rest 60 seconds then move on to the next exercise. Rest 60 seconds 3. Push-through crunches - for 60 seconds Rest 60 seconds 4. Human Plank & Side Plank - for 60 seconds Rest 60 seconds 5. Bicycle Crunches -for 60 seconds Rest 60 seconds 6. Push Ups Part 2- for 60 seconds Get into push up position. straighten your arms with hands under your shoulders. Keep your hands in this position as you bang out max rep push ups while pointing your BACK with each full-range downward motion. Keep your arms 'close' to your body - do not flare out your elbows. Breathe deeply, in through your nose and out through your mouth. If you tire, proceed to partial reps to complete the 60 second time duration. Rest 60 seconds 7. TOE-TOUCH AB CRUNCHES - for 60 seconds Hop down on your back onto the ground, exhale to minimise the air in your lungs, contract your core, lift your head and heels off the ground for a second, then simultaneously reach your fingers up to meet your toes as you raise your straight legs off the ground as high as you can go. END CIRCUIT. IMPORTANT! - If you still have energy and strength to do more exercises after completing the 7 exercises in the allotted time, then start the circuit again and repeat as many exercises as possible. YOU CAN AND YOU WILL SUCCEED! NOTHING CAN STOP YOU! OPTIONAL EXTRAS: If you have a access to a Pull up bar: Pull ups Grab the pull up bar with your palms facing forward and commence pull ups to max reps, even if it's ONE REP. When you can't do any more full reps, proceed with partial reps. When you are too weak to do partial reps then just hang on the bar for as long as you can... until your finger grip diminishes and gives in and you drop off... Then, if you can, grab on again and try to complete the 60 seconds on the bar. Hanging leg raise ab crunch (using dip or hang position) You can do these hanging from a bar or on a dip bar. The trick is to keep your knees together and lift them up as high as possible to your chest very quickly. Then lower them slowly- but only as far as your thighs are parallel to the ground, it's quite a tight, short movement; about 30cm – do not lower your knees all the way down. You must maintain core intensity throughout. However, when you are totally spent, you can go to partial reps to complete the minute. OK - LET'S ALL EXCEED & EXCEL WHILE VIRUSES AND GOVERNMENTS WANT TO KEEP US IN LOCKDOWN ISOLATION. FREE YOUR BODY AND YOUR MIND WILL FOLLOW! Feel free to ask any Q's or for any advice at any time! We are intros together and we will come out STRONGER together! ! ! ! ! ! ! ! ! [link] [comments] |
| Transitioning from mostly walking/cardio to BWF Posted: 17 Mar 2020 12:34 PM PDT Hi everyone, this may be a silly question but I wasn't sure who else to ask. Normally my daily goals for fitness/calorie burning include getting 10,00 steps a day, then I do a 10-15 minute HIT or ab workout video (all body weights) from home. Now that it looks like I won't he leaving my apartment for awhile, I've upped my time and intensity of work out videos but had a significant decrease in steps (predictably, as my apartment is very small and I haven't been able to get out on a walk much). As a result I'm feeling like I'm burning a lot less calories per day since my fitness tracker (an off brand Fitbit) doesn't really seem to recognize when I'm working out other than my heart rate going up. How can I try and get the 10,000 step equivalent out of body weight work out? Or do I just walk very small laps around where I live? [link] [comments] |
| Where do I get started doing bodyweight exercises without any equipment? Posted: 17 Mar 2020 09:39 AM PDT I usually do weight lifting and compound movements. Since my gym is closed I'm not sure what to do now. I have resorted to bodyweight exercises but do not have any equipment. I was checking out the files but not sure what to do if I cannot do pull-ups and do not have any equipment. Thanks! [link] [comments] |
| Best low impact, cardio exercise to do at home?? Posted: 16 Mar 2020 08:15 PM PDT Due to a handful of knee issues, running, jumping, and pretty much any high-impact movements are out of the question for me. I can do squats just fine, but lunges/lateral movements are not recommended by my doctor. I usually used the elliptical or rower for cardio, but with my gym closing and no equipment at home I'm looking for ideas of bodyweight cardio exercises [link] [comments] |
| Posted: 17 Mar 2020 12:54 PM PDT Due to the outbreak of this coronavirus, my country has declared state of emergency and a police hour. That means that movement is restricted, and any movement outside a certan time period is not recommended. So i will get really bored locked up in my house. I would like to try to do pushups and maybe squats everyday, just to see what will i get. Now. i did train before in the gym, and i know that training without rest is not the best for optimal muscle growth. But, i dont really want to build muscle or to be jacked. I just want to be lean, look slim and fit, a build endurance. So i dont want to be jacked or super strong. Can i do it and expect something like what i mentioned up? [link] [comments] |
| Posted: 17 Mar 2020 06:56 AM PDT I have been doing scapular pull ups to help me do more pull up reps. However when I do scapular pull ups, my shoulders hurt. Is this discomfort /pain normal? [link] [comments] |
| Worldwide lockdown routine (solitary confinement) day 1, bonus post workout meal Posted: 17 Mar 2020 01:20 AM PDT The world's gone mad!, tolite paper flying of the shelf,no long life foods left and they have closed the gym! And your confined to your home! This is 2% of what you will experience in isolation lockdown. At least you still get tv and the comfort of your own bed !. If you want the real lockdown experience lock yourself in the bathroom throw a blanket on the floor and make yourself at home ! Before you say goodnight lets get into some hard training build your body up! Warm up for 15minutes make sure your good to go for this one where gonna be building chest and triceps. Press ups- 10 fast 10 5 sec tempo up and down Diamond press ups - 10 fast 10 3 sec tempo Do this in a circuit 5 sets Hindu press - 10 reps Tricep dips - 20 reps Super set these with each other 4 sets Inclne press ups 5 sec tempo up and down 20 reps Incline diamond 5 sec tempo up and down 20 reps 3 sets super setting with each other. Standing one arm press ups against the wall If your fresh you will prob find these easy to do, but they are a great finisher to your workout, You will want to keep to a 3 sec up.and down tempo, Squeeze your triceps as your pushing up and contract your pec on the way down. Do one set on each arm to fail. Post workout meal Fry up two eggs Put two pieces of toast on Add two slices of cheese Put in microwave let the cheese melt This is one of my favourite post work out meals a proetin sandwhich easy and cheap to make Give it a go, God bless and keep safe Tora [link] [comments] |
| Here you have some good pulling exercise you can do if you don't ave a pull up bar Posted: 17 Mar 2020 09:59 AM PDT Hello guys, here is a list of some pulling exercises that only require parallel bars, or even just a single bar. These can't obviously replace pull ups, but are way harder than simple bodyweight rows/australian p ups and i personally think these are the best choice if you want to train your pulling strenght with harder movements but don't have access to a pull up bar.
Of course you can do all of these with different grips, neutral, chin ups etc. *Sorry i missed an s in exercises and a h in have in the title:) [link] [comments] |
| [Progress] 3 Years of improper training, permacutting, and low T Posted: 16 Mar 2020 08:49 PM PDT Hi everyone, TLDR; starting: age 16 5'5" 155lbs current: age 19 5'5" 108lbs 155-->128-->120-->134-->120-->108 3 year album of photos w/ descriptions Today I want to share with you guys my 3 year journey (so far). I guess you could call it "progress" or "transformation" but it's painfully slow "progress" and an unimpressive "transformation" Fall 2017 (Starting Photo)This photo sucks, but it's the only one I have. It was actually taken during my cut, so my starting physique was actually a bit chubbier. (Cut #1) Nov2017-Feb2018 Growing up, I was always a chubby kid. In the fall of 2017, I was 16, 5'5" (165cm) and 155lbs. Around this time, I began intermittent fasting in Nov 2017 and cut until Feb 2018. I ended my cut at 128lbs. I simply ate 2 meals a day and just lost weight without tracking anything. I did eat very clean; my diet consisted of rice, black beans, sweet potatoes, chicken, steak, and lots of veggies. I also lifted, but was not on a proper program. (Cut #2) July2018-Sept 2018 This continued for awhile, until I stumbled upon the YouTube fitness community. I learned that I should get lean before bulking. I searched around on youtube for a program and came across Kinobody's Warrior Shredding Program (I know, not the greatest choice, but hell I didnt know wtf I was doing). On this program, I lost about 10 more lbs until Sept 2018. I was now 120lbs (photo). Fall 2018At this point, I figured I was ready for a proper lean bulk. I wanted to gain some muscle. I read that beginners could gain up to 20lbs of muscle in their first year of lifting. I was a beginner, so I was excited. I got an online coach, who gave me a lifting program and macros to hit. I was obsessed. I watched lifting form videos on youtube all the time. I tracked macros meticulously. I weighed myself everyday, took measurements. We worked together until around February 2019 (16 weeks). I gained about almost 15lbs of bodyweight, but my lifts had very little improvement for a beginner. (Bench 105x5-->115x5lbs, OHP 75x5-->85x5, BW pullups 3x8 --> 3x7, Squat 135-->155lbs). This meant for every lb of bodyweight I gained, I gained about 1 lb on the bench. Pretty bad results. Our coaching period ended in Feb 2019.(photo @134lbs) (waist measurement also increased from 69cm to 74cm) Around this time, I was struggling with no libido, poor erections and ED. I got bloodwork done and here are the results. I had the T levels of an 80 year old man. But I was only 17 years old. I should be in my prime T years. I got bloodwork done 2 more times after that one, but both with similar results. I figured low T was the reason why I my strength gains were slow and why I put on fat easily, despite lifting correctly and eating in a surplus. After these results, I focused on improving sleep quality, eating quality fats (olive oils, brazil nuts, eggs) and supplementing with vitamin D, zinc and omega 3s. Spring 2019(Cut #3) March 2019-June 2019 Decided to cut again. This time, I discovered the RR. I followed it for about 3 months while cutting back down to around 120lbs (photo). At this time, I could do around 12 consecutive bw pullups, and 17 consecutive dips. I had also developed a permacutting mentality. I was super scared of getting fat again. I was already a chubby kid growing up, but after my experience of gaining little strength and lots of fat under the guidance of a coach, I could not mentally handle the thought of gaining anymore fat. So, I constantly ate in a slight deficit or hovered at maintenance. Summer 2019 to Oct 2019I stopped doing the RR, but continued with weighted calisthenics. Eventually I progressed to around +45lbs dips for 5x5 and +25lbs chin ups for 5x5. A video of me doing ~38lbs dips in August 2019. During the summer, I quit macro tracking. I just continued to eat clean. Later in the fall, my weight actually dropped to 117lbs. Sept 2019 Photo. I had just started college, and my activity levels were higher than usual. I was relatively lean-ish. Nothing too crazy. But I was still too afraid to eat more. I knew I should do a slow, lean bulk and gain some strength. But I couldn't handle it mentally. So I just stayed eating around maintenance. I also got bloodwork done again. This time, my T wasn't that low. But my symptoms were still bad. Morning erections were a rarity. Late Fall 2019I continued doing weighted calisthenics, but I also played around with some linear progression for 5x5 compound lifts. My strength stalled quickly on those. I continued my "T-boosting diet." I also started carb cycling and eating in a slight surplus of +10%. But whenever I started to gain weight, it seemed like it was all going to my stomach. My waist measurement would increase, but lifts would stay the same. So, I yoyoed back down to my original weight of 120lbs. I felt stuck. I didn't what direction to move in. I knew I needed to gain strength to build muscle but I kept thinking back to 2018 when I made very slow strength gains despite being a beginner eating in a surplus. And now, it seemed like the same thing was happening again. I felt like something was wrong with me. I had struggled with low T, but after dialing in my diet and sleep, I saw a modest increase in T, but still could barely get it up. Still had poor erections and no morning erections. I felt depressed and lost. I knew testosterone is optimized at lean bodyfat levels, so I decided the reason why I had low T and the reason why my previous bulk failed was because I wasn't lean enough. November 2019 to January 2020.(Cut #4) So, I decided to cut again. I wanted to get to 10% bodyfat. I thought that if I reached 10%, my T levels would improve, and I would be able to do a lean bulk with better partitioning then before. I started my cut around 120lbs and ended around 108lbs. It was a 10ish week cut. Current Physique (Age 19)After finishing my cut at 108lbs, I took some time to maintain my new weight. Currently, I'm still around the same weight of 108lbs. Now, I personally think my physique looks okay especially while flexed. Back picture: https://imgur.com/a/W6Q3mr8 Overall ThoughtsI'm stronger than your first time gym newbie, but still relatively weak. I've built some strength but much of it were just CNS adaptations. Right now, in terms of absolute strength, I'm weaker than I was 8 months ago. If you consider relative strength, I'm a little stronger, but still not much. My numbers on weighed dips and chins in summer 2019 for 5x5 were +45lbs and +25lbs, respectively, and right now, they are around +37.5 and +22.5 respectively. I can do around 15bw pullups and 20bw dips. I have been tracking macros for the majority of my journey. My macros (C/P/F) are usually around (40/30/30). I've experimented with higher carbs and higher fat intakes. I always get sufficient protein. I eat very clean, with a focus on foods that would supposedly boost T levels (brazil nuts, salmon, eggs, olive oil, spinach etc.) I'm going to get my T levels tested again. Still feeling down all the time, with ED and rare morning erections. I'm unsure whether to be happy or not with myself. On one hand, my current progress picture looks better than when I started, but on the other hand, I've basically been permacutting the last 2 years and program hopping, while not gaining much muscle. Please leave suggestions, comments, and critiques below. Would love to hear people's opinions Thank you for reading, if you made it this far. [link] [comments] |
| Pull-ups replacement (no pull-up bar at home) Posted: 16 Mar 2020 02:04 PM PDT I've been working on my pull-ups and I've been making some good progress, however now that gyms are closed, I've moved my routine to a home routine but I have nowhere I could place a pull-up bar as I live in a small apartment and there's not enough space on the doorframes. What would be a good workout to do at home that could help me continue to make progress towards pull-ups? Thanks in advance! [link] [comments] |
| Training Tuesday - Post Your Routine for 2020-03-17 Posted: 16 Mar 2020 11:06 PM PDT Training Tuesday! Post the full details of your routine and the progress you've made over the past week. Include as much detail as possible. All the past Training Tuesdays If you are posting an update from last week's thread (please do!), please link your old post. Copy the comment's address by right clicking the "Permalink" under your comment and clicking "Copy Link Address/Location" or similar, depending on your browser. Then include this in your post: Include these sorts of details:
Highlight the improvements you have made in your routine, since last week and include any videos or photos that are relevant. All top comments must be routine posts. Join our live chatroom on Discord! We're also on Facebook, Instagram, and Twitter! [link] [comments] |
| Posted: 17 Mar 2020 04:51 AM PDT Hi guys, I wanted to ask for some help for suggestions on weighted pullup programs. I've exhausted linear progression, and more recently have tried to program myself. Currently, I do one "volume day" with 4x6 and "heavy day" with 5x3, but I've plateaued at 32.5kg for my heavy day for awhile now. This works out to be about 40kg/88lbs at 70kg/154lbs bw. Do you guys have suggestions for programs to help improve my weighted pulls? Thanks! [link] [comments] |
| Posted: 17 Mar 2020 02:24 AM PDT I am interested in bodyweight exercises especially calisthenics. Should i focus on techniques like planche and slowly get stronger or focus primarily on strength first then learn the techniques later? [link] [comments] |
| Posted: 16 Mar 2020 10:35 PM PDT Hi all, I hope everyone is keeping safe and doing well. It's unfortunate that many gyms have closed down but it's better for all of us in the longer run. I'm just worried that by stopping gym for a while, I may hurt my progress. I am mainly worried about losing any progress I have made with my glutes (lots of heavy lifting squats, smith machine squats/lunges, v-squat machine, glute drive machine, and so on). I don't have much equipment at home - literally only resistance bands and one 10 lbs kettlebell. I'm wondering what I can do at home to maintain my progress (I was working on getting a thicker booty and building more muscle in general). Right now I'm sticking to using stairs in my house to build/maintain leg muscles (squats, squat jumps, lunges) and also doing workouts like fire hydrants (with resistance bands) and so on to maintain my legs. I also plan on doing HIIT and abs on days where I'm not doing legs and arms. Any tips would be appreciated (: Thank you! [link] [comments] |
| How do I progress front lever in a measurable way? Posted: 16 Mar 2020 03:08 PM PDT I recently started to train front lever progressions, somewhere in between tuck and advanced tuck, but I'm struggling with keeping track accurately due to the fact that the degree of rounding of the back, the angle of the pelvis and legs etc. are quite variable even within the same workout, and a small difference in these angles means a lot of difference for the intensity. If you achieved front lever, what did your progressions and the process look like and how did you keep track? [link] [comments] |
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