Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-29 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-29
- Advice about joints for people new to calisthenics
- I was able to do 5-7 pull ups two weeks ago, now I can't even do one! Please help I need advice
- Thoughts on Pull Up and Dip Station Design
- Smolov Jr for Pullups: sharing my experience
- Doing rows on a stick between two chairs
- How to improve conditioning for harder exercise variation? (Not typical cardio)
- Has anyone injured themselves recently while exercising at home? Because I sure have and I want to hear your stories too ��
- I have some questions on calisthenics
- How can I tweak the RR while still keeping it effective?
- Is this a good workout?
- Slacklines for use with rings?
- Back exercises without a pull-up bar?
- Is this too wide for dips?
- A lot of fitness equipment out of stock lately?
- Hip problems
- HOW TO TAKE CARE OF HAND CALLUSES
- How To Make Gains Without A Gym
- Sunday Show Off - Because it's perfectly fine to admit you're also doing bodyweight fitness to do cool tricks in front of people!
- Are low reps for pushups and pull-ups worth it ?
- Inverted Hang Shrug - Vertical Pull
- Cutting while switching from barbells to bodyweight, how to avoid losing strength?
- Good workout program for "girly" girls?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-29 Posted: 28 Mar 2020 11:07 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] |
| Advice about joints for people new to calisthenics Posted: 29 Mar 2020 01:13 AM PDT TLDR: If you are new to callisthenics you are at risk of injuring your joints. The most at risk individual is someone who is older (30y+), with strong muscles from previous weight lifting, but tight and weak joints. It is best to start with progressions below what your muscles are capable while you work on joint strength/mobility exercises to allow your joints to "catch up". I had a few years of weightlifting experience when I discovered calisthenics. I was immediately hooked and went balls to the wall with the hardest progression I could using the RR. My expectation was that I would achieve a muscle up and a 30s handstand within a few months. Although I got close to both goals, I ended up with elbow, hand and wrist tendonitis so bad I couldn't even lift a kettle to make a cup of tea with my right arm due to the pain. It took 6 months of rehab exercises to regain full range of motion in my right wrist before I could cautiously start working out again. I can now sense when my joints are unhappy and back off. If you get any sort of pinching or pain near a joint, you should stop doing exercises that aggravate it straight away. It takes time to strengthen your joints and increase their range of motion. It also takes experience to judge how much and what type of mobility/stretching you should do to help your joints, without overdoing it. Enjoy the journey. [link] [comments] |
| I was able to do 5-7 pull ups two weeks ago, now I can't even do one! Please help I need advice Posted: 29 Mar 2020 05:56 AM PDT Hello everyone, so due to recent circumstances I've been working out on my own, although I have been doing PT 4 days a week since I entered college this year with Army ROTC. I started the SF/Ranger workout program by Stew Smith about two weeks ago (the monday before last) and on the second day there were a lot of pull ups, about 75 or so broken into sets of 5. So I got through about 15 with proper form (marine corps deadhang style) and couldn't do anymore so I did negatives for the rest of the reps. Next day my inner elbow area felt pretty sore, but nothing abnormal that I haven't experienced before. Part of the workout for this day was 100 regular and 100 tricep push ups. I noticed that about halfway through I had to go to my knees, then about halfway through that I have to go on my knees and do the push ups inclined on a chair. Now the day after that... my arms were on FIRE. My inner elbow area was super sore and i couldn't move my arm past a 60 degree angle without forcing them with intense pain, and my arms were visibly very swollen. This pain lasted for about 2 more days and started to subside. Around wednesday of this week I felt like my arms were back to normal. I ended up skipping most of the pull ups this week, and when I did do any they were negatives. However... And here is the real problem. I tried to do a pull up yesterday and today, and I couldn't even do one. In fact it's so bad that I can't even get my arms out of the fully extended position when hanging from the bar, I can't even do half a pull up and it's embarrassing. But I don't feel sore! I also noticed I can't even do a real proper form bicep curl with 20 pounds... Also embarrassing considering I used to do 25 lbs no problem. Now it is harder for my to curl 20 lbs than 30 lbs two weeks ago. So will my muscles repair themselves and get back to where I used to be if I just don't use them? Or have I permanently damaged them and should I start training those muscles right now to get my strength back? [link] [comments] |
| Thoughts on Pull Up and Dip Station Design Posted: 29 Mar 2020 09:42 AM PDT So whilst I have been in lockdown, I have been trying to design a pull-up and dip bar station out of scaffolding components. The main purpose is for the obvious but I am also looking to hang a fingerboard and some rings from it to do some climbing-specific training. The total height is 2.2m and the footprint is 1.4m by 1.1m. It is 0.8m wide and 0.5 across the dip bar. There is a slight concern about stability but I reckon that can be easily resolved with sandbags, bolts, board etc. I have a full cutting and parts list and I am getting a quote for it to be delivered from a UK company if anyone is interested. Also, if anyone has any suggestions, I would appreciate any input. Cheers and stay safe. [link] [comments] |
| Smolov Jr for Pullups: sharing my experience Posted: 29 Mar 2020 04:29 AM PDT Background: Program: Week 1: 6x6x11.25 7x5x16.25 8x4x21.25 10x3x26.25 During the program, I did not do any other significant back training. I only practiced short holds of adv tuck front lever (stage 2) for 2x5s per workout. Also, as recommended, I also did prehab work: 3x8-12 face pulls and 2x30-50 bicep curls for most workouts, and also shoulder dislocates. Results: Thoughts: [link] [comments] |
| Doing rows on a stick between two chairs Posted: 29 Mar 2020 10:09 AM PDT I put two chairs next to each other with smaller cushioned stools on top of each. Then betwen them I have a long sturdy pipe detached from a vacuum cleaner. It's sturdy. Cushioning on those stools makes it kinda stay in place better and not roll around... But... It now rotates around itself. And as you can guess, the same as with those rolling bars for hanging challenges... This one challenges my grip like no other. I barely could perform 10th set of rows not due to back fatigue... Noo, far from that. My grip gave out instantly. I had to incorporate rest pause method and my forearms were on fiiiiire. So to conclude, it makes rowing and front lever exponentially more difficult to the extent that I hung towels off of it (which are usually used to challenge grip) in order to be able to hold onto it longer. Stay home, stay safe, but more importantly, to keep others safe. PS. Make sure everything is stable at least wnen trying front lever on this setup haha. [link] [comments] |
| How to improve conditioning for harder exercise variation? (Not typical cardio) Posted: 29 Mar 2020 12:38 PM PDT Ok so while working out I've been facing this problem lately. My conditioning is pretty bad and it's holding me back in some ways. My strength is increasing. I was able to do 5 tucked front lever rows without ever doing any horizontal movement at all. My weighted pull ups and dips have increased as well, but I can't do as many reps as I would expect myself to do. It's because I get out of breath pretty quickly. For example, I can do 3 sets of 7 pull ups with 15 kgs (33 pounds). But I can't do 11 pull ups for 3 sets. It's mainly because only after 5-6 reps I start breathing horribly and can't do many reps. Same goes with push ups and dips. Can do 3 sets of 12 with 15 kg but only 3 sets of 15 without weight. And only 30 max push ups. I'm not fat. I'm pretty skinny. I used to regularly run and do jump rope but I can't do them now because of Coronavirus. I don't take too long rest either. Any idea why this is happening? And how to improve? I don't want to be only strong. I want a good balance between strength and conditioning. [link] [comments] |
| Posted: 29 Mar 2020 12:31 PM PDT Let me preface by saying I'm an idiot and I should have seen this coming. My dad installed a pull up bar in his pool house two years ago, two metal poles coming out of the wall with a metal rod across them with two divots to keep it from rolling. It's not welded together but it's pretty sturdy. I looped a resistance band to the bar to practice pull ups with assistance and it was going great. My sister commented that it could also work as a TRX band and I decided to try it out. I leaned back and held the band as if to do a row... and basically fall back and slingshot the unsecured metal rod at myself. It hit me in the right forearm and the right hip, and even though I was wearing a sweatshirt I still scraped a chunk of skin off my forearm and I have a gnarly hip bruise. It could have been way worse if the angle was different or if the bar hadn't hit furniture on the way down to slow it! Just imagining it hitting me in the face is enough warning for me to now check very carefully that everything is secured before putting my body weight on it. Lesson learned. Anyone else have weird quarantine fitness injuries to share? [link] [comments] |
| I have some questions on calisthenics Posted: 29 Mar 2020 12:27 PM PDT Hi. I'm 19yo/168cm/61kg and I pretend to start exercising myself. I want to build up muscle and reduce fat. I've already been to a gym for a couple months but I had to leave. I cannot go to a gym right now and I don't have a proper space for the workouts because I live in a flat. I really want to get into a regular training of calisthenics but I have a lot of impasses:
I know my problem is more headed to mindset and it's kinda psychological but I need advice from you guys. I need you to tell your stories, show your progresses, before and after photos, your workout plans and how you overcame lack of motivation. I don't wanna be like The Rock, I just wanna get a few kg of muscle. 3/4 workouts a week for 6 months, what would be the results? Note: I know the basic rules of sleeping, food, protein and calories. Thanks in advance! [link] [comments] |
| How can I tweak the RR while still keeping it effective? Posted: 29 Mar 2020 06:25 AM PDT So basically, when I started the RR, I did it religiously and did make a lot of progress, but it's getting a little stale for me and I wanna build my own plan that caters to my current needs and tweak it as I progress. Goals: Resources: Time: What else I do: So, with the information above, how would you guys recommend, I tweak the RR (or make a completely new routine) to suit my needs? Thanks in advance! [link] [comments] |
| Posted: 29 Mar 2020 12:16 PM PDT Hello, I'm a 16 year old male and i weigh around 60kg. My height is 167cm, I used to train kickboxing at my dojo, but since i'm quarantined I just do this: 3* ( 3 minute rope jumping with a 1 minute rest in between) 3*( 10 pushups) 3* (10 pull ups) 3*(10 planks) 3*(10 squats) 3*(10 russian twists) 3*(10 toe touch crunches) 3*(10 pull-ups on the bar with my wrist facing me) 3*(5 pull-ups with my wrist facing outside) Maybe it's too quick for results to show but i feel like i'm starting to gain abs: [link] [comments] |
| Slacklines for use with rings? Posted: 29 Mar 2020 11:55 AM PDT I'm lacking a space to set up for my gymnastic rings, but I've recently come across neighbors using slacklines (e.g., https://www.amazon.com/dp/B0763R5MNX/?tag=liamcokk-20&th=1) with rings hanging from them for their kids. Anyone use something like this for an adult wanting to do a full array of exercises with rings? [link] [comments] |
| Back exercises without a pull-up bar? Posted: 29 Mar 2020 11:53 AM PDT As the title states, I don't have access to a pull-up bar and I was wondering what bodyweight workouts I could do to work my back. [link] [comments] |
| Posted: 29 Mar 2020 11:45 AM PDT |
| A lot of fitness equipment out of stock lately? Posted: 29 Mar 2020 07:58 AM PDT I was looking to buy a freestanding pull up bar on Amazon and noticed they all seem to be out of stock. Not just one manufacturer but almost all of them. Was checking a few other online fitness retailers and noticed the same thing. Was wondering if this might be due to the COVID-19 situation in China where most of this equipment is probably made somehow disrupting the supply chain. Or is it possible that with most gyms now shut in the US is creating a demand surge for gym equipment as people shift to working out at home? [link] [comments] |
| Posted: 29 Mar 2020 11:09 AM PDT I don't know if this is the right sub for the question. Im 18 and i have hip problems. I think sometimes the nerve gets pinched because its one of the worst pains ive ever felt. Really, really painful. I cannot do most leg exercises because of that. What are some exercises to increase ROM in my hips? I think something for 80y.o. grandmas would be best, please help me out. [link] [comments] |
| HOW TO TAKE CARE OF HAND CALLUSES Posted: 29 Mar 2020 11:05 AM PDT Making this post because I got a lot of request on making this "HOW TO TAKE CARE OF HAND CALLUSES" Calluses are not bad, but not taking care of them will lead to ripping your hands in my experience. If you don't wanna check the video, I will explain as in text: Just to clarify is that when you are starting out, and it's your first time hanging on the bar, going to the gym, you will have pain, you will build callouses that will hurt in the beginning. Everybody just needs to go through it. The ONLY 2 things you really need are a Foot file and Nail clipper. STEP ONE: When you are done with your workout you wanna wash your hands directly afterward, especially if you have used chalk. This is to clean them out and not have dirt on your hands. STEP TWO: When you come home and you are about to shower this is where you are gonna use the foot file. Soak your hands for a while, when that is done you take your foot file and scrub off the dead skin on your hands especially in the area where the calluses build up. You scrub then you wash your hands and the foot file from the dead skin that you have scrubbed of, do this a complete of times until your hands feel smoother. The hardest part will be in the middle of the palm, not all get callouses right on that spot, mostly it's people that are swinging on the bar a lot. The thing is you do not want to smooth out all of the "thick" skin also called callouses, but you want to prevent that the callouses to build up to big mountains on your hands. STEP THREE: After you have done step two you wanna check if you got some calluses that have not smoothed out. If your calluses are like triangles mountains you want to cut them with the nail clippers. Now when you have cut the edges or the mountains that I call it, you wanna use the foot file again to smooth out the area, wash your hands afterward and you are done. Easier to watch the video where I show you how I do it: https://youtu.be/hM54rYvLC5k Hope this helped you! [link] [comments] |
| How To Make Gains Without A Gym Posted: 29 Mar 2020 05:46 AM PDT |
| Posted: 29 Mar 2020 01:03 AM PDT HEY YOU, Have you taken any recent pics of those sweet gains, your human flag, or those handstands off the wall you're finally holding? Do you have other bodyweight fitness accomplishments you've made and want the world to know about because your friends and family can't appreciate how hard L-sit progressions are?? This is the thread for you to share all that and inspire others at the same time! I'm talking about another S-S-SU-SUNDAY SHOW OFF!! Note that we aren't limiting you to what we're discussing on the FAQ. Show us anything that blew your mind the moment you realized you had it. This may include aspects of: gymnastics, climbing, parkour, weight loss/gain, posture, etc. They are all more than welcome in this thread. We also want to remind you that we've been sharing your content on @redditbwf on both Instagram and Twitter. Help us grow our sub's social media in order to reach out to non-Redditors across these other platforms! Check out some of the previous Sunday Show Off threads for more inspiration! Archives here. Want to motivate yourself further? Use our member locator and workout map resource in our sidebar to form a local workout group in your area! [link] [comments] |
| Are low reps for pushups and pull-ups worth it ? Posted: 28 Mar 2020 05:36 PM PDT I was under the impression that with body weight exercises you'll do sets of as many reps as possible. But Now since quarantine I've seen so much new information on body weight exercises it's throwing me off. For example if I want to build strength would I do sub maximal reps of pushups and pull-ups or would that be a waste since I'm not fatiguing the muscle since it's sub maximal.or what about doing extreme volume training like doing 500 pull-ups would that have a large hypertrophy or strength effect. If someone were to give me some good information on rep ranges for body weight exercises it would be much appreciated. [link] [comments] |
| Inverted Hang Shrug - Vertical Pull Posted: 29 Mar 2020 05:55 AM PDT I've read in Overcoming Gravity that you should push/pull in vertical and horizontal planes to support shoulder health. The author pairs pushups with inverted rows, pull-ups with HSPU and dips on its own. Since dips are a push movement where you push vertically downward from the body, shouldn't there be a pull in that direction i.e. shrugs. And since we are focused on calisthenics, I figure hanging from a PullUp bar or rings upside down, feet straight up in the air and then shrug, this would be the equivalent. If anyone has a good explanation or can expand why this may or may not be a worthwhile exercise, please explain. Thanks. [link] [comments] |
| Cutting while switching from barbells to bodyweight, how to avoid losing strength? Posted: 28 Mar 2020 06:00 PM PDT Before the lockdown, I was focusing on my bench press, and gaining bodyweight. I am currently 105Kg (6'4), a bit fluffy, so it seems like a reasonable idea to cut down while I do not have access to a bench, squat rack etc. The only problem with this is the worry that not continuing to bench while cutting will cause my strength to plummet. I've read conflicting information on this. My current plan is to do full body workouts three times a week, with the main exercise for pressing strength being dips with added band tension. If I do dips with high intensity (3-6RM sets), will this be just as good for maintaining strength as if I were benching heavy? Or have I got the wrong idea here, and would I be better off maintaining bodyweight and doing higher volume bodyweight exercises to maintain/grow muscle? [link] [comments] |
| Good workout program for "girly" girls? Posted: 28 Mar 2020 03:10 PM PDT My GF wants to get for so I tried showing her the RR but she said that the exercises were too difficult and too "menly" for her (I am an ex military and she accused me of trying to give her an exercise for soldiers). I tried the easiest variation of each exercise but she didn't like it and didn't want to preform the workouts. Can you recommend any beginner exercise that would fit this situation? No trying to improve strength or anything roo drastic, just want to give her an enjoyable workout that she could stick to for a month or two before moving on to something more serious. Thanks guys. [link] [comments] |
| You are subscribed to email updates from Reddit's Bodyweight Fitness Community. To stop receiving these emails, you may unsubscribe now. | Email delivery powered by Google |
| Google, 1600 Amphitheatre Parkway, Mountain View, CA 94043, United States | |
No comments:
Post a Comment