Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-12 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-12
- Are weighted vests a good investment during lockdown?
- How Recommended Routine and Antranik guide took me from almost zero to Human Flag
- ive developed a new pinch strength trainer. garuanteed gains
- Red Delta Project (Matt Schifferle) has reviewed the Recommended Routine (fyi)
- When doing Isometric exercises, at which point of the muscle contraction range of motion should you work?
- 'Script My Workout': Programmable workouts from the comfort of your terminal
- Any bodyweight alternative for deadlifts ?
- My experience on weighted pull ups correlation with high explosive pull ups for muscle up.
- Need some advanced-level chest exercises
- Do the "3 body types" still hold up? Should that dictate specifics within my training?
- Pull ups on bar suspended with rope
- Losing weight with the RR?
- Activity during deload week and my upcoming program
- Explosive upperbody
- Does the “Evil Russian Pushup Program” work?
- Chest exercise to close the gap between my pecs?
- How long should resistance bands be?
- Best workouts routines using stability ball?
- Vlog 25 Daily Routine with Me While in a Lockdown in Penang Island, Mala...
- How do you track your HIIT volume?
- Question about cutting and calisthenics..
- Which hamstring stretch is the easiest to avoid rounding your back with?
- A pull up bar that can be used on a door with no frame?
- What am I missing in my routine?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-12 Posted: 11 Apr 2020 11:06 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] |
| Are weighted vests a good investment during lockdown? Posted: 12 Apr 2020 05:35 AM PDT I don't have any weights at home and rely on body weight progressions alone. I'm doing great with these progressions - advancing to more difficult exercises and while I'm at it, I think I can tough things up a little by adding extra weight. There are 5kg and 10kg options near me. Is it worth the investment? [link] [comments] |
| How Recommended Routine and Antranik guide took me from almost zero to Human Flag Posted: 12 Apr 2020 08:20 AM PDT I'm writing this primarily because when I started training for the Human Flag a post like this would be very helpful to me. I'm not going to give any advice here, just sharing my story and challenges I faced down the road. Hopefully this could provide a bit of useful info to someone on the same path. My background is: 30 yo, 180 cm, 77 kg. I used to do judo and gymnastics up until I was 18. Then for 10 years I did almost no workouts except for very unsuccessful occasional gym which I hated and couldn't sustain. My calisthenics journey began in the middle of August 2019 when I stumbled upon a video of someone doing Human Flag and I fell in love with its form. I knew I had to do it. I also knew it would be pretty hard. To keep motivation high I challenged my brother to race it. I needed a solid routine that I could sustain so I started researching. I found THENX on youtube which introduced me to the concept of body weight fitness. But I don't like to pick first best option so I decided to dig more and found this subreddit with Recommended Routine. It impressed me with its community so I decided to give it a try. We started training on 19.08. I've also read on Reddit that I have to be able to do HeSPU before I can even think of the Flag so i picked HeSPU progression for the second pair, that is instead of the dips. In the middle of the way my brother had to drop out due to back pain. I was worried to loose motivation but it wasn't the case. I was already pretty much hooked up on the progress I saw with the routine. Also I've been training with a friend which turned up to be very motivating. The only thing that's missing for me now is an iOS app for tracking progress that suits my flow. Here are the main challenges I came across:
I started Human Flag training in the end of January with the Antranik guide. The main challenge was the balance- I kept leaning forward and falling, especially with the weaker arm below. Eventually I got through by adjusting the grip and learning how to properly position the lower shoulder. On February 22 I did my first Human Flag. The form was (and still is) far from perfect, but 6 month ago I could only dream about it. My progression stage at that moment was: 6x3 archer pull-up + 10 kg band, 5x3 Wall HeSPU, 7x3 Advanced Tuck Front Lever Pull-ups, 6x3 Pseudo Planche Push-ups. So far Recommended Routine has been amazing! It gave me the most important thing I needed to keep going - sense of progress. Thanks to everyone who contributed to it. And thanks to Antranik for a simple but effective Human Flag tutorial. [link] [comments] |
| ive developed a new pinch strength trainer. garuanteed gains Posted: 12 Apr 2020 08:24 AM PDT [I cant post an image so here is the url]( https://external-preview.redd.it/0xkV1eZk02SIAlRpcTJ8iF5N3kGmpOEs-xHzRqfcPgk.jpg?auto=webp&s=001c93515d8f6cbba7376f158c1a28174fb3b939) I designed it as a joke pinch strength trainer for climbing. but actully it works. its not just hard to lift because of the smooth surface, but keeping the pint straight and navigating to your mouth is a challenge. i find it to be compatible with most types of beer, but ill keep testing. Happy Easter [link] [comments] |
| Red Delta Project (Matt Schifferle) has reviewed the Recommended Routine (fyi) Posted: 12 Apr 2020 05:12 AM PDT https://www.youtube.com/watch?v=xAlOuddwM28 Do you think it's a fair critique? I think it is, as he stresses it is ultimately, besides being a beginner program as is, a template for more advanced programming. [link] [comments] |
| Posted: 12 Apr 2020 04:55 AM PDT Should you do variations, or stick to near full contraction or middle contraction etc.? [link] [comments] |
| 'Script My Workout': Programmable workouts from the comfort of your terminal Posted: 12 Apr 2020 09:22 AM PDT I was sick of relying on a crappy internet connection to follow along with my normal quarantine workout videos. So I made a simple python package to define and run workout scripts through the command line! https://github.com/twhughes/Script_My_Workout Making your own workout is as simple as defining it in a text file (see examples). Then the program prints instructions to the screen along with audio cues and a progress bar. If you have some programming experience, you can customize things even further. Hope some of you find it useful! [link] [comments] |
| Any bodyweight alternative for deadlifts ? Posted: 12 Apr 2020 04:10 AM PDT I have the alternatives for all the other major lifts. Bench has been replaced with push ups, squats with bodyweight squats. [link] [comments] |
| My experience on weighted pull ups correlation with high explosive pull ups for muscle up. Posted: 12 Apr 2020 08:10 AM PDT So in December I could do a high pull up below my chest around the top ab. I could do 3 reps of 60 pounds and 6 reps of 45. I decided to neglect high pull up training and kipping muscle ups and strictly train weighted. I added 5 pounds a month. In the beginning of march I was able to do 6 reps of 60 pounds. I doubled what I could do in December. I thought that my explosive pull up would increase dramatically and my muscle ups would be clean(I was able to do 2 non-kip muscle ups by just lessening my kip, but they were not super clean as I had to lay my chest on the bar to get up). However, this was not the case. My muscle ups actually got far worse and my explosive pull up was the same. After a month of just training explosive again, I was able to get a better clean muscle-up than I had in December. So in my opinion weighted pull ups for reps are not the way to go for obtaining the clean muscle up. I kind of feel like an idiot because I've seen posters like Marcus Bondi who clearly forgot more calisthenics taking his morning shit than I know say that you should go low weight and explosive. I can 100% see this working and will implement this to make my muscle up even cleaner. I'm also implementing high l sit pull ups to try and get them to my lap. I see this being far more beneficial than just adding 5 pounds a month. Just my take. I don't regret doing the weighted pull ups though as FL and one arm is my goal, and I believe there's a big carry over. I also got some nice gains from the weighted pull ups. I'm not saying it's not possible to get a clean muscle up just doing weighted. I've seen plenty of posts claiming that they've gotten pull ups to their waist just by doing weighted pull ups. However, I'm assuming these posters are doing 100+ pound pull ups for reps(and you're still not guaranteed to pull to your waist). To get to this point takes years. Imo, it's just way faster to increase your high pull up and a more sure way to acquire the muscle-up than to grind through weighted only. I could also see doing high pull ups first then weighted after being beneficial but working as a big 4 accountant during busy season, I simply did not have time to do anything but weighted. I would literally do weighted in the morning, run back home to change and get to work on time. https://youtu.be/6uPx1W5JpU4-Steven Proto does 160 pound pull ups, but his muscle up is not clean at all https://www.youtube.com/watch?v=BpADe3aV0kQ [link] [comments] |
| Need some advanced-level chest exercises Posted: 12 Apr 2020 08:28 AM PDT Hey everyone, So I'm a longtime weightlifter who has predictably been shut of from my regular gym facility with the onset of COVID-19. Thankfully, I've managed to create a fairly sufficient home workout regimen combining body-weight work with the small amount of equipment I have at home, (bands, 5 and 10lb. dumbbells, a 10lb. medicine ball, and two buckets I've filled with ~60lbs of sand each), but while most of it has been good, I'm finding it near-impossible to build a decent chest routine. Obviously I've been going through various kinds of push-ups, and I can use the bands to mimic flyes if I do it right, but the push-ups just haven't been cutting it and even the flyes are pretty mediocre. I know I need something much more intense to do for chest so, even though I'm more used to heavy-style lifting, I figured I'd come here and ask the experts. So what can an advanced-level lifter do at home for chest that won't be too easy? I just discovered pseudo planche push-ups and that seems like a good start, but I still need two or three more to round it out and the ones on the FAQ are a little too simple. Feel free to send me some aggressive stuff; I can probably handle it and, if not, it will still give me a healthy dose of humility and maybe something to strive for. Thank you all for helping out a bodyweight novice and I hope you're all staying safe out there! [link] [comments] |
| Do the "3 body types" still hold up? Should that dictate specifics within my training? Posted: 12 Apr 2020 11:05 AM PDT Ectomorph, Mesomorph, Endomorph. There are people that still talk about these, but I can't come to a conclusion if I need to discount their words because this model is outdated. Clearly no matter what, it's a vast generalization but I just wanted to get the community's thoughts. [link] [comments] |
| Pull ups on bar suspended with rope Posted: 12 Apr 2020 08:00 AM PDT Also posted on r/fitness, but this sub may have more knowledge on this. Due to lockdown I've had to make do with a pull up bar suspended from the ceiling by rope. I've found this much harder to do pull ups on, and my added weight has gone right down by over 10kgs. The bar doesn't rotate, but it could move forwards and backwards. Is this expected to be harder than a bar that is fixed in place? Is it changing which muscles are hit or which ones are hit more? Anyone else got any experiences using this sort of bar? [link] [comments] |
| Posted: 12 Apr 2020 09:52 AM PDT Hello all. I want to start the RR with the end-goal (I am aware this will take years) of mastering my body and building a good physique. With that said, at the moment, I'm currently a bit overweight, and could definitely benefit from losing some body fat percentage. My question is, does it make sense to start the RR while I'm eating at a caloric deficit to lose some of the weight I've gained in the past few months? Would progress in the different progressions/strength be wasted/null? Does it make more sense to start with a cardio program, maybe something like Insanity, and to start the RR and eating to build muscle afterwards? I'm not sure how to go about losing some body fat % and then gaining muscle afterwards. Would appreciate any advice. [link] [comments] |
| Activity during deload week and my upcoming program Posted: 12 Apr 2020 09:35 AM PDT Will deload week be a good time to test the goals I been working towards in terms of strength over the last 6-8 weeks? On my pull days during my program I have been focusing on weighted pull ups and in the last 3 weeks I have gone from 4x3 with 20kg to 5x5 with 20kg. The goal being 10x5 reps before increasing weight. What I have had as a goal for this period is 20 pullups and 50kg 1RM. So would the upcoming deload week be a good time to test it? Other stuff I want to test is my max handstand where my goal is 1 minute aswell as my max dip, military press and squat. Also during my next 8 weeks program I am planning to work mainly towards front lever on pull days while just maintaining pull ups. On push days I plan to work on weighted dips working towards a 80kg (bodyweight) added dip. Then I have skill work later in the day, every 2nd day being handstand (on paralettes, ground, different positions, working on one arm handstand progressions, press to handstand and so on) and every 2nd day either planche or back lever. And then legs/abs twice during the week aswell. [link] [comments] |
| Posted: 12 Apr 2020 11:57 AM PDT Can someone give me some tips for programs to get more explosive upperbody stregnth [link] [comments] |
| Does the “Evil Russian Pushup Program” work? Posted: 12 Apr 2020 11:53 AM PDT Ive seen this blasted all over the web, just curious if it works? And if you are able to work upper body while doing this program. I a have only 20lbs weights at home and they arent doing shit my gains. Heres a link to a site I found explaining it, writings kinda funny to. https://www.royalmarines.uk/threads/the-evil-russian-pushup-program.3968/ [link] [comments] |
| Chest exercise to close the gap between my pecs? Posted: 12 Apr 2020 11:44 AM PDT For these past few years I've been seeing this gap between my pecs and I dont think its supposed to look like that. I've been doing pushups and other chest exercises and while my pecs are the correct shape i've still seen a gap, here's a little sketch on what im talking about https://i.postimg.cc/mg6SvnqH/0412201131-HDR.jpg so does anyone know if there"s a chest exercise weight or no weight that could possibly close the gap and make them look more like this https://i.ytimg.com/vi/HrlyYuYJXY4/maxresdefault.jpg ? [link] [comments] |
| How long should resistance bands be? Posted: 12 Apr 2020 01:06 AM PDT Hey guys, I couldn't find any info about that (sorry if there is). I'm looking into buying resistance bands, but there are so many different lengths out there (from 30cm to over 2m). I'm 1,86m tall. Thanks in advance! [link] [comments] |
| Best workouts routines using stability ball? Posted: 12 Apr 2020 11:35 AM PDT Do you recommend any routine using a swiss ball? I just bought one and i've been watching a pilates video, but it gets boring doing the same everyday and I'm not really sure if I'm taking full benefit of this ball with that [link] [comments] |
| Vlog 25 Daily Routine with Me While in a Lockdown in Penang Island, Mala... Posted: 12 Apr 2020 11:27 AM PDT What I do during the lockdown here in Penang, Malaysia. This includes bodyweight exercises. [link] [comments] |
| How do you track your HIIT volume? Posted: 12 Apr 2020 11:02 AM PDT So I've have decent experience in calisthenics and fitness, been doing a diverse and high volume routine with multiple grips pullups in pull days and various pushups and dips in push days. Well now that I'm guessing my body fat is at around 17%, I am not able to figure out an optimum HIIT volume. I seldom do jump rope and Burpees and, and I'm pretty good at jump rope, that adds to my workout. I want a experience backed review and opinions from you guys, especially from the one's who went from bulked flabs to lean bulked, on how OFTEN and how long did they do their HIITs, or did they do at all. [link] [comments] |
| Question about cutting and calisthenics.. Posted: 12 Apr 2020 10:59 AM PDT Hi I recently started doing a basic full body calisthenics routine for my current cutting phase, but been reading online for a awhile and kept reading about how calisthenics can cause muscle imbalances, I'm a fairly beginner should I be worried about this? [link] [comments] |
| Which hamstring stretch is the easiest to avoid rounding your back with? Posted: 12 Apr 2020 10:58 AM PDT There are few feelings in life as good as So I'm looking for the type of hamstring stretch that's the easiest to naturally avoid rounding your back with. I tried lying down flat and pulling my legs towards me but my knees bend and it just doesn't feel as deep/satisfying. Any other ideas? [link] [comments] |
| A pull up bar that can be used on a door with no frame? Posted: 12 Apr 2020 10:56 AM PDT Basically, I'm wondering if I can use or attach any kind of pull-up bar to my closet, which has no door frame but instead has one of those sliding panels/foldable doors (not sure what the proper word is, but basically just think of a door slider. Is there any way I could hook up some kind of pull up bar to it? I'm guessing the typical door-frame pull up bars won't work since they need a frame to attack to [link] [comments] |
| What am I missing in my routine? Posted: 12 Apr 2020 10:54 AM PDT I have my "custom" routine that I invented myself and It probably has bunch of things wrong. There are a few reasons I don't want to switch to a totally new routine.
I am looking for some small tweaks to it to make it more "correct", but sticking to it is much higher priority for me than doing a more "correct" routine. Can you please recommend some minor tweaks to it to make it more suitable my goals? Goals:
Equipment:
Weight: 65kg (143 lbs) Height: 1.75 (5'9") I workout every day in the morning and try to increase number of reps in each set. If I am not able to finish a set with new number of reps, I do additional sets till I get total right or till failure. Day 1:
Day 2:
Day 3:
Day 4:
[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