Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-30 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-30
- Guys, be aware of who you take your information from (Kinobody Handstand Push Up tutorial)
- When am i already considered an intermediate or advanced in calisthenics?
- Substitute for the Front Lever
- Optimal strength and hypertrophy with unlimited time
- Help with OAP?
- Weighted dips carryover to planche?
- Better (homemade) straps for rings
- increasing reps amount vs progressing to a more difficult exercise!
- Today is my first time finishing a full workout in 3 years.
- QUARANTINE - Today I tried doing as many pushups as I could every hour.. And I found myself increasing my max reps by 2-3 every single time!
- Difficulties to sleep after a workout
- Making a Bodyweight Program Based on Modern Periodiztion Principles
- Motivation Monday for 2020-03-30
- Just purchased rings
- Opinion: Doing a pullup from hanging to lifting your chin above the bar is impressive, no matter how you get there
- Mini-research Survey: Relationship between age, training and planche acquisition
- 16 M, looking to put on muscle and lose fat in a not so diet friendly environment.
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-03-30 Posted: 29 Mar 2020 11:08 PM PDT Welcome to the /r/bodyweightfitness daily discussion thread!
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| Guys, be aware of who you take your information from (Kinobody Handstand Push Up tutorial) Posted: 29 Mar 2020 03:15 PM PDT This is the video that Kinobody uploaded a week ago - https://youtu.be/5qPuTDRsTq4 This is so bad and gives so much wrong information that I had to make this post. I know many people in this sub are beginners, I think it would help them. So in this video he says how amazing HSPU is for building shoulders (read Bruce Wayne shoulders) and that is true, there is nothing wrong with that. But then he makes several mistakes. First he shows the pike push up form which is just wrong. He keeps his arms wide and flares out his elbows. This is the wrong way. Your elbows should never flare out, it should always be tucked in. This is very important for your shoulder health. He does the same thing with raised pike push ups and even wall assisted HSPU. And he does the wall assisted HSPU with his back to wall not belly to wall which is the proper way to progress. His back is arching like hell, this is also not the right way. Keep your body in a straight line. Also he mentions several times in the video that wall assisted HSPU is the most elite bodyweight shoulder exercise which is laughable. If a wall assisted banana back elbow flared out back to wall HSPU is elite then I should be in the Olympics. For those wondering, 90° push ups, ring freestanding HSPU, clapping HSPU, Tiger Bend are usually considered to be advanced. And Japanese HSPU, archer HSPU, deep elevator on a straight bar (palm facing you), impossible HSPU, Simonster HSPU are usually considered elite. His version is a progression towards these (though poorly executed) and is considered late novice to intermediate. I'm not hating on him. I have nothing against him. He has a godlike body. I'd fuck him anyday. But his information is wrong and can get you injured. Dominik Sky, FitnessFAQs, Artem Morozov, Sid Paulson, LittleBeastM, CalisthenicsMovement, Simonster are the people who gives quality information and are strong as fuck. Take information from them. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| When am i already considered an intermediate or advanced in calisthenics? Posted: 30 Mar 2020 10:18 AM PDT I want to know what are the prerequisites to be considered an intermediate or an advanced in bodyweightfitness [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Substitute for the Front Lever Posted: 30 Mar 2020 12:03 PM PDT Does anyone know an exercise or skill which could substitute the Front Lever for a while? I am aware of exercises such as the Dragon Flag, Dragon Press, and the Victorian. However, their carryover seems to be either quite small or they cannot really be performed dynamically, which is something I would prefer for an exercise as isometrics do not seem to be as effective as dynamics when it comes to skill work. Therefore I am asking if anyone knows an exercise or skill which could substitute my work for the Front Lever for a while. As for some more information: I sadly don't have access to a pullup bar currently or anything I can hang from. I do own a few resistance bands though. Any suggestions? [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Optimal strength and hypertrophy with unlimited time Posted: 30 Mar 2020 02:50 AM PDT Hi all, For the past two years I've been training full body workouts three times a week. My routine has always been the RR, with squats and deadlifts. Recently I've been using a heavy-light periodisation scheme. I would typically go to the gym after work and aim to keep my workout to ~90minutes: supersetting pull-ups and dips, PPPUs and FL work, with 90 seconds rest between sets. This scheme, as noted in the RR, allows for a thorough full body workout whilst remaining time efficient. However, I now find myself in a position, as I'm sure many others do, where time efficiency is no longer a priority. I'm working from home and have access to a pull-up bar, rings, paralettes, bands etc. throughout the day. In this position: where I really do seem to have all the time in the world, does it make sense to spread working sets throughout the day if my primary goals are a combination of strength and hypertrophy? Or maybe it would be an opportune time to try a different split: maybe a push-pull split? In short, I guess my question is this: "If you're a beginner-to-early-intermediate bwf athlete (~1--2 years experience), with absolutely no time-constraints, how would you structure your routine and workouts for optimal strength and hypertrophy gains?". Edit: I just thought I'd add a little extra information specific to my situation. Given all this time in hand I'd be tempted to recommend someone else take more time out to relax and maybe read a book, or pick up another hobby. It just so happens that I have ~3 months to finish and submit my PhD thesis (I can't work out whether quarantine is going to be great or terrible for this yet), and so right now I want to focus all my attention on my PhD and exorcising PhD stress from my body (via bwf). [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 30 Mar 2020 10:44 AM PDT I'm working my way slowly but steadily to the one arm pull-up. Just a month or two ago I could barely do 2-3 archer pull-ups each side, now I can do 3x5 each side! Now for the bad news: I don't know what to do next. I can do negatives, but only one on each side, and I can't even get all the way down on the left side (I choke when I get to the shrug part). I don't like the towel progression a lot of people use because I feel like it's hard to track and keep constant the amount of help coming from the opposite hand. When I attempt OAP, I can shrug easily, 6-8 reps each side, and I can hang from the bar for about 10-15 sec each hand, but once I get to the top of the shrug part of the pull-up I can't bend my arm, not one little bit. That's about all I have to say... any advise? I'd really like to get this move by the end of the year! Edit: I can do a OAP hold with my arm 90 degrees for 5 sec each time, so it's weird my arms are what's lacking? Also I said pull-ups I mean chinups for all these exercises if that matters. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Weighted dips carryover to planche? Posted: 30 Mar 2020 07:47 AM PDT Recently i've been watching alphadestiny on youtube and he claims a guy who was very good at weighted dips and on his first attempt achieved a maltese.So i was wondering if there was any merit to this and how much actual carryover you get from your weighted dips to static holds like planche and maltese? [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Better (homemade) straps for rings Posted: 30 Mar 2020 12:49 PM PDT I have a pair of rings but I find those straps with the buckles really awkward - they get in the way and are hard to quickly adjust accurately - and the numbered straps aren't available in the UK. So I bought some basic tie-down ratchet straps like these and using two of them, removed the hook from the ratchet and doubled up the webbing to make 2 straps of 2.1m with a chunky rubber coated hook at each end. The wife then did a heavy zigzag stitch at intervals (I chose 15cm gaps) for me, and to secure the end with the 2nd hook, and I now have a pair of straps that I can adjust in seconds and easily get the same length on both etc. The webbing and hooks were rated to above 600kg but that's static load, and the hooks are open (for convenience) so this isn't mountain climbing rated stuff, but should be fine for my 65kg (plus dip belt weight etc). Cost about £16 ($20) and about 20 minutes of crafting time for the wife (bit of advice.. pin the doubled up straps together while you do measurements and markings etc). And I have another 2 straps spare if I do need them. Pictures of the finished straps... https://imgur.com/a/NICuqFc [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| increasing reps amount vs progressing to a more difficult exercise! Posted: 30 Mar 2020 09:30 AM PDT i wanted to know how effective will it be to just increase reps of an exercise instead of progressing to a harder one due to equipment limitation or other things, for example i can do 8 pull ups in good form without struggling much but i can't progress to a L-sit pull ups because of how my pull up bar is placed, so how effective will it be to just increase reps of normal pull ups to a point where i fell it's resistance. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Today is my first time finishing a full workout in 3 years. Posted: 30 Mar 2020 01:05 PM PDT I'm feeling good. It's cathartic to push my body again. 3 years ago I changed to a job with really crazy hours and threw off my 8 month strict routine. I had gotten very strong and happy with my physique, and dropped it all at once. It helped me along and now I have steady (but long and early) hours at work. Being quarantined though, I thought it would be a great time to get back in the rhythm of things. I'm feeling confident I can keep myself motivated this time. Thanks for reading. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 30 Mar 2020 01:02 PM PDT I started doing pushups again (havent done them in months) my max was normally around 50. This morning my max was at 18. And for every hour I sat down I managed to squeeze in 2-3 more! By the end of my working day, I managed to do 37 push ups in a row! How is this possible? [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Difficulties to sleep after a workout Posted: 30 Mar 2020 06:13 AM PDT Hi, so i often work out in the afternoon near 2 or 3pm, when comes the night i am going to bed at 11pm and most of the time need no more than a few min to be sleeping. But when it's a workout day, it will take me literally HOURS to get some sleep, last time it took me until like 3am to finally get some sleep, i don't understand what is wrong, i don't workout everyday, i m trying to get one to two days of rest between each workout, and my diet is not perfect, mainly lacking proteins but as i just can't eat a lot, well i can't get tons of proteins either. So could it be my diet who is making my sleep time so hard or can it be something else ? Thanks [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Making a Bodyweight Program Based on Modern Periodiztion Principles Posted: 29 Mar 2020 07:51 PM PDT A few days after the quarantine started where I am I started writing a bodyweight program based on the periodization principles I had picked up while I was training with weights, it's not the first time I train with only my bodyweight but it's definitely the first in a long time. Before starting I thought that although these principles were based on/made for weight training, most if not all of the same rules should apply, I now realize that to some extent this isn't really the case. First, very small, reliable and consistent modifications in intensity are often not possible or impractical, this isn't the most important condition for creating a training program but progressive overload is arguably easier when you can consistently make similarly sized mini jumps in intensity, these modifications can also allow for more complex programming. Second, modifying the intensity through progressions always requires changing the movement pattern, which could result in too much exercise variation if you're trying to incorporate different intensities in the same program. Variation in exercise selection is usually desirable because it can reduce the chances of overuse injuries and involves adding novel stimuli, but it can hinder progress if it happens too frequently. In any case, I've tried to come up with what I can, take into account that this program is aimed at beginners/intermediate trainees who have the goals of gaining muscle and increasing general strength, you only need a pair of rings with adjustable straps and a mount point that is sufficiently high for performing pullup variations. Exercise Selection: I split both pulling and pushing movements into three distinct types (examples between brackets): Pull: Vertical shoulder extension (chin-ups, pull-ups without back arching), horizontal shoulder extension (rows) and shoulder abduction (very wide rows). Push: Vertical shoulder flexion (HSPU progressions), horizontal shoulder flexion (pushup variations) and shoulder adduction (ring flyes). Why this specific split? This method of categorization has roughly two exercises for each upper body muscle, for example, your pecs work hard during pushups and ring flyes but barely get a workout after a set of handstand pushups, your lats are challenged when doing chin-ups and rows but are hardly engaged with very wide rows (90 degree angle between upper arm and body), this should significantly simplify the programming. The addition of adduction and abduction movements should also address some movement patterns that are commonly neglected by Bodyweight training enthusiasts. I would also further add isolation movements for the arms in the form of ring curls and table extensions. Lower body: I split lower body exercises into movements that mainly target the quads and glutes and movements that mainly target the hamstrings (whether it's a hip hinge or knee extension movement) and glutes. Detailed Progressions: Pull-A: chinups with bent legs on the floor - chinups with straight legs on the floor - chinups - L chinups - chinups with an archer chinup negative - archer chinups - archer chinups with a one armed chinup negative, one armed ring chinups. Pull-B: inclined ring rows - ring rows - front lever row progressions. Pull-C: inclined wide ring rows - wide ring rows - inclined reverse ring flyes - reverse ring flyes. Push-A: pike pushups - elevated pike pushups - wall HSPUs with chest facing the wall - wall HSPUs with progressively increasing depth. Push-B: inclined pushups - pushups - dips with bent legs on the floor - dips with straight legs on the floor - dips - dips with an upper body lean - planche pushup progressions. Push-C: inclined ring flyes with bent arms - ring flyes with bent arms - inclined ring flyes with straight arms - ring flyes with straight arms. Quads: bodyweight squats - lunges - progressively deeper stepups - pistol squats - progressively deeper shrimp squats. Hamstrings: bridges - one legged bridges – nordic curl progressions. Conjugation [alternating focus]: The program consists of one or two hypertrophy mesocycles followed by a single strength mesocycle with each mesocycle lasting a month, this month would be comprised of three overloading weeks and one deload week. Undulation (changing intensity within a single week) and Linear Progression: I avoided all forms of daily undulation because of the "too frequently changing routine" problem mentioned above, the only change in intensity would occur as an exercise becomes easier within a single mesocycle, which counts as a reduction in intensity, and when you switch from one mesocycle to another with a different focus and temporarily perform exercises at a different intensity range. The volume, or in this cases the number of sets for each muscle, should linearly increase each week between predetermined minimum and maximum points. Intensity/Volume Ranges for Each Mesocycle: I would pick exercises that I can perform for a maximum of 8-12 reps for the hypertrophy phase and exercises that I can perform for a maximum of 4-8 reps for the strength phase, I tend to avoid specifying the exact number of reps I need to perform for each set and only try to keep going until I'm one or two reps before failure, while still taking my past sessions' performance as a reference point that I need to exceed or at least match. Every exercise picked for each phase should not be changed unless: 1)the maximum number of reps you can perform for a given exercise surpasses the specified rep range for this mesocycle or 2)you stop making rep progress at it despite progressing with other exercises. At that point you should move to a harder progression. If the closest progression is harder than what the intensity range requires you can either: 1)perfect the last progression's form by having a higher standard for what counts as a successful rep or 2)move on to a harder variation any way. Example Mesocycle: This is an example 3 days/week hypertrophy mesocycle, starting with 12 sets per muscle for the upper body and adding 2 each week up to 16 sets in the third, and for the lower body, 9 sets at week one, ten at week two and 12 at week three. The fourth week should be a deload week where one could either drop the volume by half and avoid taking a set to absolute failure or just replace the exercise sessions with a challenging but less intense activity.
You don't have to keep the same exercise order but a rule of thumb is to follow a push exercise with a pull exercise and vice versa, and to do the harder stuff first. Rest for at least 2 minutes between exercises Supersetting is fine for isolation movements but could affect performance with compounds. You should notice that only the number of sets is written. Adding a weekly set for all six upper body movements means doing two extra sets for each muscle as I clarified above, and all exercises, except for the arm isolations and the shoulder adduction and abduction movements, should be replaced with harder progressions when switching to a strength mesocycle to fit the 4-8 RM range, these hard progressions would move into the hypertrophy phase as you become able to perform more reps overtime and would be replaced by even harder progressions. Diet: I would recommend limiting both cuts and bulks to the hypertrophy blocks and maintaining during strength blocks, and obviously getting a sufficient amount of protein, preferably spaced throughout each day. Plateaus and Individual Variation: An obvious observation is that different people and people at different levels of experience react differently to similar stimuli, so, how should one adjust the program when faced with little or no progress? I would first try to rule out the usual suspects, stress sleep and diet, before making any adjustments. After that one could either try to illicit more fatigue by making bigger jumps in volume between weeks, maximize recovery by adding more training days while maintaining the same volume or taking a longer then usual deload to get more desensitized to volume. If it's a partial and not complete plateau where only specific areas are lagging behind, one could try switching the progressions used for the problem areas or perhaps incorporate a focused approach where only the lagging areas are overloaded and the others are kept at maintenance volume. I should probably get to my main motivation for making this post by now since its already getting too long, I'm interested in testing this approach to bodyweight training in more than just myself, and all of my, umm.., *usual test subjects*, only train with weights, so, if you're interested, have a pair of adjustable rings, at least 2 hours a day three days a week worth of free time and a good deal of motivation, send me a pm. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Motivation Monday for 2020-03-30 Posted: 29 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] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 29 Mar 2020 09:43 PM PDT So I finally ordered myself some gymnastic's rings thanks to new motivation from the quarantines. I am curious though what everyones recommendations are for starting out on the rings. I am already fairly strong in calisthenics, I can do 5 strict bar muscle ups and I am closing in on certain skills such as levers, while having decent rep ranges for the basics. If this information help's with your starting advice at all. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 30 Mar 2020 09:41 AM PDT Not sure if this is unpopular or not, but regardless of whether or not you use a little kip or not, I don't think you should feel ashamed by your pullup form. Rather, I am of the mindset that (with this particular exercise) positive encouragement is much more important than form, and that you are much less likely to make improvements from people criticizing your pullup form rather than just doing you and maybe not adhering to what "purists" would deem acceptable. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Mini-research Survey: Relationship between age, training and planche acquisition Posted: 29 Mar 2020 01:40 PM PDT I'd like to request the help of those who can/could once perform a full planche, in a mini-research survey investigating some of the factors that contribute to successful planche acquisition. WHO CAN PARTICIPATE: Anyone who can successfully perform a full planche (either currently or in the past) HOW LONG WILL IT TAKE: Two-three minutes WHY BOTHER: It'd be very interesting for the community to figure out any correlations between age, training methods and the ability to planche. The more people who contribute, the more accurate the results - so if you can perform a full planche please follow the link below and share your knowledge: SURVEY URL: https://forms.gle/KvueJwmASrD9KQAD7 Edit: fixed a broken question in the survey and added height and weight. [link] [comments] | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 16 M, looking to put on muscle and lose fat in a not so diet friendly environment. Posted: 29 Mar 2020 10:39 PM PDT So, I'm 16, male, weigh about 140lbs. and I'm about 5'8"-5'10". I've always been a rather skinny kid and the only time I was in the gym consistently was the summer of 2016 when I was about 13. Otherwise, I've been to the gym on a pretty irregular schedule mostly due to being lazy and not being able to take myself there. Well, figure I still can't but, that's besides the point. I figured this summer, I'd actually try working out and eating better and then summer came early with quarantine. It's been roughly 2 years since I was involved in any kind of athletic/physical activity. So, getting started back has been a bit hard. Thus far I'm doing regular pushups and more difficult ones (such as the diamond) on a wall, I'm doing a variety of ab exercises, squats, jumping jacks, jogging in place, running, etc. Just about anything I can think of. Now, while doing all this stuff is great, I know that diet is a huge part in this journey. My parents are divorced so, staying consistent with what I eat is a bit more difficult because both parents but different things and with the current state of the world, certain things are hard to come by. So, I've been trying to snack a bit less on all the junk lying around and I down 2 cups of a protein shake whenever possible. I'm trying to figure out how I eat right around here without going hungry. The most I can cook that's relatively healthy eggs. The rest of my skill falls into boxed mac and cheese and instant ramen. Am I able to some/a bunch of junk food and still turn out results? Or, should I just try and buckle down on light eating and eating right? Any and all advice is appreciated on diet, workouts, etc. Thank you for your time! [link] [comments] |
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