Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-23 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-23
- How To Train During Ramadan
- SOMEONE FINALLY ACHIEVED THE REVERSE PLANCHE!
- Anyone else find gymnastics rings make the work out way less work and more fun?
- About the bicep pushup.
- Two Ways to Deep Squat: Even If You're Fat
- Opposition/Antagonist and small muscle training
- Are parallette bars useful for beginners?
- [RESULTS: COVID-19 Survey] How has the COVID-19 pandemic affected your workout routine?
- Is using wrist wraps "cheating"?
- How to do each muscle equally
- Full Send?
- Alternatives to a dipping belt for adding weight?
- Can I run the RR more than 3 x a week?
- Doing RR more than 3x a week
- Dips necessary?
- Athlean x Latest Video
- What really happens to your body if you keep and only do push ups as a workout?
- Best Alternative To Pull-ups?
- Pronated vs Supinated Grip on Pull-Ups
- How to maintain healthy knees doing the beginner shrimp squat
- Just finished a 30 day 300 pushups a day challenge what's next ?
- Old habits that need to be left behind
- Suggested progression for learning how to planche?
- Why not simply try to bang out as many proper repetitions as you can within a reasonable amount of time, rather than sticking to a certain amount of repetitions per set?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-23 Posted: 22 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] |
| Posted: 23 Apr 2020 03:15 AM PDT Hey guys! One year ago I wrote an article on how to train during Ramadan. Since Ramadan is close, I figured I'd share the full article here: Ramadan Mubarak! It's the time of the year where over a billion people start their month of daily fasting. In some countries this fast takes over 20 hours! Did we mention that you're also not supposed to drink water during that time? Yeah, it's pretty tough! This leads to a problem some of our Muslim friends face: HOW SHOULD I WORKOUT?! VeteranDon't worry, in this article I'll do my best to guide you through this Ramadan so that you can maintain or even enhance your training gains. As a Ramadan veteran who has successfully done multiple cutting and multiple bulking cycles, I do my best to teach you the ways! 1. HydrationStarting off strong with hydration. Your primary goal during this month should be to stay hydrated. This is your most important goal, whether you are planning on working out or not. How do we do that? It's rather simple:
Let's start by discussing the first point. What does plenty of water entail? To find out, use a water intake calculator like this one. The first thing you might notice is that you need quite a lot of water. For example, I weigh around 64 kg and need 3-4 liters of water per day. I achieve getting that much water by making sure I drink about a liter each hour. Pro tip: It's easier to drink water when having a meal. When you're not eating, consider drinking something that is packed with electrolytes like coconut water. It'll be much easier to get a good amount of water in that way. If you're hardcore, get yourself an Oral Rehydration Solution (ORS) and drink that. Be advised, it's not the most delicious thing out there. The second point is of equal importance. It's extremely important to prevent excessive water loss. If there is a way to do something you want to do without sweating, do that! This probably means it's a good idea to shorten or eliminate your cardio sessions. Your training environment is also of importance. You don't want to be working out in the sun or in a gym without air-conditioning. Stay in the shades and find a climate controlled gym to prevent excessive sweating. Oh yeah, not sure if I should even mention this, but… like don't go.. to the sauna okay? 2. Eat enoughEating enough can mean different things depending on your goal. However, the general rule is: you should be eating an equivalent amount of food during Ramadan as when you're not doing Ramadan. Nothing changes, you just have a shorter amount of time to get the food in. How to eat a lot If you're planning on making mass gains during Ramadan, you'll have to learn how to eat a lot in a short eating window. These are some tips to help you to achieve that.
How to eat less Eating less is actually much easier for most of us during such a short eating window. Just do the opposite of what you should be doing to eat a lot.
Protein Make sure to not skip your protein shakes if you were taking them. Also strongly consider having around 25-50 grams of casein protein before sleeping. Casein is a slow-digesting protein that slowly releases amino acids. This means that you'll have protein supply hours after you stopped eating! 3. Training goalsIt's easier to make more strength gains than mass gains when you have a short eating window, especially for bigger athletes. We strongly recommend you do to be doing a strength or skill cycle for this reason. Strength workouts are also shorter than hypertrophy workouts and require less hydration and nutrition. This doesn't mean you can't do a mass cycle during Ramadan, it just requires more work. You'll need to drink and eat more to able to benefit from it. If you think you're capable of putting in the work without vomiting, then by all means go ahead. However, remember: the bigger you are, the harder it will be to do this. Be realistic and think carefully before deciding. 4. Workout timingA question that I often get asked is: When should I do my workout? There is no clear answer to this. Research on intermittent fasting seems to suggest that timing doesn't really matter. However, Ramadan is a bit different from a typical intermittent fasting diet. The windows are usually longer and hydration is a non-issue when doing intermittent fasting. I personally prefer to have my workouts as close as possible before breaking the fast. I don't feel like having to deal with being extra hungry and dehydrated for the entirety of the day. Instead, I'd like to workout and immediately break my fast and start eating and drinking. Some people can't do this. They feel too tired (which could be a sign of not eating and/or drinking enough) to have a workout when they're deep in their fast. An option for them is to work out during the eating window. Have a small meal and do your workout an hour later. Some research seems to hint at a better power output when doing this compared to the first method. Nevertheless, there is a huge con with the second option: you're sacrificing valuable time that could be spent on eating on working out. This might not matter if your goal is to lose mass. But if your goal is to maintain or gain mass, then it might not be the best idea. 5. Eat nutritiousLast but not least, eat nutritious. Our eating habits change completely during Ramadan. It's very easy to have a small variation of food where you miss out on a lot of essential things like fiber and vitamins. The best way to prevent that is to eat as closely as possible as you usually would eat when not fasting. Supplements can definitely also help if you want to maintain a more flexible diet. The point of this paragraph is just to make you aware of that you're making drastic changes in your diet and to be aware of that. Hopefully this article was of use for you. I wish all of you good luck with your training and self-improvement during this month. Remember to enjoy it. Don't forget why you're doing it in the first place! I'll do my best to answer any questions you guys have. Good luck! [link] [comments] |
| SOMEONE FINALLY ACHIEVED THE REVERSE PLANCHE! Posted: 23 Apr 2020 08:40 AM PDT https://www.instagram.com/p/B8_d6lZBvqW/?igshid=117tw9y0e9mtt Recently the Reverse Zanetti was achieved by Manuel Caruso and now i've just stumbled upon, what is to my understanding, the worlds first properly performed reverse planche! i've never heard of the guy before, but an incredible achievement regardless. Thought i would share this milestone in bodyweightfitness/SW! Lmk what yall think [link] [comments] |
| Anyone else find gymnastics rings make the work out way less work and more fun? Posted: 23 Apr 2020 09:51 AM PDT My climbing gym had gymnastics rings in the weight room, but I rarely went in there and had no idea what they were meant for. I found myself on this sub after quarantine shut down all the gyms (like many others), and started doing the RR. I read through a lot of the info on this sub and some other websites, and eventually decided to drop a little $$ on my own set for a makeshift home gym. I'm not sure what if is about the rings, but they make the workout SO much more entertaining for me. It's like I'm 5 years old at the gymnastics center again. I don't even mind that everything is significantly harder (hello, lack of core strength!) because the entire time I'm like OMG RINGS. Anyone else totally in love with their new/old set of rings?? [link] [comments] |
| Posted: 23 Apr 2020 12:31 PM PDT The reason I am posting this is Jeff's newest video : https://www.youtube.com/watch?v=2xaqqI1eTX0 In a few words he claims that this exersise is not using the biceps to move your body and therefore they will not get the required stimulus for growth. He explains that the biceps are working only due to forearm's supination insome static positions. Is he right? If not can someone explain why? [link] [comments] |
| Two Ways to Deep Squat: Even If You're Fat Posted: 23 Apr 2020 12:00 PM PDT Did you know that one of the main reasons elder folks end up in senior living facilities is because they're unable to perform basic functions of life such as going to the toilet on their own! I put together a basic video showcasing how to get down low https://youtu.be/-20-VlJdj1A Outside of statistics, I can tell you after having lived next to a senior living facility for two years, most of the tenets in my complex were either being served by them or the hospital. They even went as far as changing out the toilets in the entire complex to better serve them. That's when I decided not to renew my lease. You might hear some misinformed people say that deep squats aren't very good or necessary because it might "perpetuate anterior pelvic tilt" and that modern day life doesn't require you to get low. When it comes to "anterior pelvic tilt" - that's not because of squats. It's due to having a weak core and poor posture. The default for humans is to be able to go low. It's the unhealthy constructs of our everyday lives that perpetuate weakness. It's simply a matter of being aware of those constructs and addressing them to reclaim our natural human ability. In this video I share two ways to help you get down low into a deep squat position like Asian folks seem to be able to do. The first method is to follow the process of being able to do a bodyweight squat and leveraging something to help us hold that position. The second method is the BJJ method, which is to grab your two big towns and drive your hips down. Watch the video as I demonstrate the process. There are many benefits to improving your squat depth. The deeper your able to get into the position, the more muscular activiation you'll have in your glutes and hamstrings. This is important if your doing fundamental strength training and body development. The challenge vast majority of folks today have is that they're unable to get low enough and hold up their chest simply because there is tightness within the hips. This tightness will only perpetutate weakness in not only your squat but overall health. Anyway, I hope this video is of benefit to you and helps your along your journey of being a strong person! [link] [comments] |
| Opposition/Antagonist and small muscle training Posted: 23 Apr 2020 11:42 AM PDT Hey y'all, Ive heard from several places it's important to train the muscles/joints in the opposing movements. For example, for a horizontal push like bench/dip, you want to have a horizontal pull like rows and face pulls to even out the muscles and prevent imbalances that can ultimately lead to numerous issues, including injury. Now that I think about it, there's lots of areas that most people only train 1 side and not the other. Grip we train flexion (closing hand) and not extension (opening hand) (which I've heard can help carpal tunnel syndrome). Calfs we train flexion (during running or calf raises) but not extension (tibia, the shin muscle) (which apparently helps quite a bit with shin splints). Then there's places with small muscle groups that most of us don't really train at all, like neck, face, wrists, etc. I wouldn't assume you'd train these small muscle groups and antagonist muscle groups very much, just a little after a warm up or something to try and prevent these muscles from really lagging behind and develop substantial imbalances. After all, a big reason a lot of people workout is to be functional and fit. Anyone come across someone who talks about this or have any of your own thoughts? [link] [comments] |
| Are parallette bars useful for beginners? Posted: 23 Apr 2020 11:36 AM PDT I have been wanting to get into Callisthenics for a while now and since I'm in isolation with no gym, I thought maybe it's something I could practice at home. Usually I do weight training mixed with some typical body weight exercises such as pushups, dips, pullups and chin ups. Anyway I have been watching some Callisthenic YouTubers and noticed they have parallette bars that go up to knee / shin height. Basically like what gymnasts use to practice. I was just wondering do you think it's useful getting some to practice L-sit holds and maybe handstand progressions? And any other body weight exercises? I like the idea that they don't take up too much space like a whole dip bar would and they won't topple over like a traditional push up bars would. If so, which would you recommenced? A quick Google search shows me a lot of wooden ones. [link] [comments] |
| [RESULTS: COVID-19 Survey] How has the COVID-19 pandemic affected your workout routine? Posted: 23 Apr 2020 10:47 AM PDT Hey r/bodyweightfitness! A few weeks back I posted here asking for help. I wanted to know how the current COVID-19 pandemic has affected your workout routine. You all came through in a big way as 1,098 people responded to my survey! (And congrats to the gift card winners! You've been notified by email. To those who didn't win, better luck next pandemic. /s) I spent a week analyzing the results and writing up a summary, and I wanted to come back here and share it with you: The write-up has 25 visuals and a ton of insights about both the general opinions and habits fitness community (mostly from Reddit) as well as how you're all dealing with the current pandemic. Some insights I found especially interesting:
So, what do you think of the results?
If you have any questions about the analysis, feel free to ask. Thanks again to everyone who responded. I couldn't have done this without you. [link] [comments] |
| Is using wrist wraps "cheating"? Posted: 23 Apr 2020 12:56 PM PDT People say wraps makes the exercises easier so is it in essence cheating using them during an exercise? [link] [comments] |
| Posted: 23 Apr 2020 12:36 PM PDT When i squat my thighs get the most work, my butt and hamstrings barely hurt and thats the sign they didnt get any work. When i do pullups my deltoids and biceps get work done but wrist doesnt. I dont want to continue doing same exercises then my untrained parts look very skinny, what are some effectice workouts to hamstrings, wrist and back abs [link] [comments] |
| Posted: 23 Apr 2020 11:46 AM PDT I've been training for about 6 years, only 3 or 4 of them very seriously. I'm 17, 18 next month. I weigh about 155 pounds and I'm pretty damn strong for my weight, but there's a problem. I'm not built for lifting. I have skinny knees, skinny wrists, narrow shoulders and longer legs and arms. I can squat over double my BW, and deadlift over double my BW for reps. I always warm up properly, and stretch while warm. I keep hurting myself. I've torn a hip flexor, gained an AC impingement to my shoulder and just last Monday, absolutely destroyed my knee. I was squatting, only 255. I come up from parallel on the second rep, and my right knee pops extremely loud and hard, and goes inward toward my left leg. I managed to re rack the weight before collapsing. Couldn't stand at all. My folks hauled my up the stairs and fast forward to now, i had surgery yesterday. My meniscus was folded on top of itself, and flipped around, burst a cyst as well. The surgeons fully repaired it, as well as removed some. I had too much, which I believe my body made over time to compensate for the lifting pressure. Has anybody else had the same issue and completely switched to calisthenics? I'm always in pain from spinal compression, jacked up hips etc. I enjoy calisthenics a lot more anyway. I was supposed to ship to basic training in 74 days but I have a 7 month recovery. Is training for your build the optimal decision? [link] [comments] |
| Alternatives to a dipping belt for adding weight? Posted: 23 Apr 2020 11:42 AM PDT I'm a teenager relatively new to body weight training and I'm trying to start adding weight to my pull-ups. For now, I've been putting 2 five-pound dumbbells in one of those string bag things and wearing it backwards. I've tried looping the bag around a belt but it falls off more times than it doesn't. Is what I'm doing currently going to be okay or is it limiting me? And are there any alternatives? [link] [comments] |
| Can I run the RR more than 3 x a week? Posted: 23 Apr 2020 02:01 PM PDT I'm getting bored. Is it detrimental to run it 4 or 5x a week? [link] [comments] |
| Posted: 23 Apr 2020 01:55 PM PDT Would it be more efficient to run the RR more than 3x a week? I'm bored. If the general consensus is to keep it to 3x a week I also have a kettlebell I made that I might just do swings with on days off or go on runs. [link] [comments] |
| Posted: 23 Apr 2020 01:52 PM PDT Hey, I'm a beginner, not newbie but still at the beginning of bodyweight training. I bought myself some dip bars days ago for 50bucks but, also because they are shaking while using, i was questioning if i should give them back and buy a pull up bar instead (is also cheaper). My question is are dips a necessity or can it be replaced easier with other training methods? Thanks for help [link] [comments] |
| Posted: 23 Apr 2020 01:26 PM PDT So Jeff in his latest video said that the Bicep Push Up is a terrible exercise to do but Calisthenics Movement have said that it is a good way to build your Biceps without equipment. Both channels use science to support their argument and idk who to listen to. What do you guys think? [link] [comments] |
| What really happens to your body if you keep and only do push ups as a workout? Posted: 23 Apr 2020 07:25 AM PDT Hey Im not really knowledgable on this bodyweight workout thing and I see this videos on youtube where they have a body transformation with only push ups and a lot of the comments say its not possible to have a ripped body with push ups. And Im just wondering what really happens when you only do push ups as a workout and if youve done this push ups only i would like to know what was the results. [link] [comments] |
| Posted: 23 Apr 2020 07:18 AM PDT Hi Bodyweightfitness! I have a question. Last month, I started doing the recommended routine in my flat, where I had an IronGym pull-up bar. And then, my university switched to online classes, and I moved back to my family's flat in my hometown. My pull-up bar doesn't fit the door frame here (the wall is too thick). A few years ago I had another pull-up bar that fits (the other type), but it bent the door frame so much that when the door was closed, you could see my room from the space which the bar created between the door and the frame, so I gave that pull-up bar to a friend that needs it. Now my parents don't want me to install that type of pull-up bar because they are afraid of my safety and also don't want to damage the frame more. Space is less since uninstalling the old pull up bar, but it's still obviously there. So I ordered cheap suspension trainers (think of it as an affordable version of TRX) instead of gymnastic rings because they were easier to install at home (it has a door anchor). Now I can do rows with it, and I am very happy since it's my favorite exercise. After that, I got interested in it and ordered gymnastic rings from AliExpress, because it wasn't possible to find any wood rings that are not so expensive in my country for some reason. When they arrive, I plan to go outside and do my pull-ups and dips with the ring hanged to a tree, but for now, I can't do anything till they arrive (can take 2 to 8 weeks). What are the best alternatives to do in this case? [link] [comments] |
| Pronated vs Supinated Grip on Pull-Ups Posted: 23 Apr 2020 01:16 PM PDT So after 1 month of sitting around in my room today I finally could go outside to exercise. Found a straight pull-up bar in a nearby park and went for it. With palms facing me I could still easily bang out 5+ reps bar to chest, whereas if I had my palms facing away from me doing just 3 reps was tough and I struggled to get my chin above the bar. Could this mean that my anatomy is weird or is it just that my lats are way weaker than I'd like to admit? Also what are the implications of it on my training? Should I keep training with pronated grip, because frankly said, it's frustrating and I have a way easier time doing progressive overloading if I just stick to supinated/neutral grip like I used to do when gyms were still open. [link] [comments] |
| How to maintain healthy knees doing the beginner shrimp squat Posted: 23 Apr 2020 01:06 PM PDT Like the title says, I'm concerned about ruining my knees doing the Beginner shrimp squat. Is there anything I can do to minimize potential injuries? How far can the knees go in front of the toes during the movement? Anything I need to be concerned of? [link] [comments] |
| Just finished a 30 day 300 pushups a day challenge what's next ? Posted: 23 Apr 2020 01:02 PM PDT Hey guys just finished a 30 day 300 push up a day challenge cause what else are we going to do during this quarantine. An interesting experiment, not the only thing I did during this time also did yoga and pilates most days. I wanted to know your thoughts on another challenge while I'd appreciate a rest day or so , I was thinking of adding pull ups or doing the push ups also with foam blocks or resistance bands to increase the challenge. I'm not really in pro of doing more than 300 I did mostly 15 sets of 20 and started by spacing this over 8 hours. But in the last few weeks I was breaking it into less time increments or larger sets. Just wanted to know your thoughts, foam blocks feels like greater impact on the wrists. Thanks ! [link] [comments] |
| Old habits that need to be left behind Posted: 23 Apr 2020 12:50 PM PDT Once upon a time there was a little overweight girl (I.e: Me three years ago) I decided that I was sick of getting picked on for my weight, so I started dieting and working out, eventually losing three stone in two years. I felt better than ever but also, between that time, I believe I had anorexia, starting to skip meals, looking at food and seeing calories. I was too scared to tell my parents but my best friend was going through something very similar and we helped each other gain control of our eating, and still stay healthy. Then Christmas came. At 14 years old, I was ecstatic to stuff my face. Just for Christmas. But then it carried on, and on, and I never got back into it. Until recently, when I'd decided that I hated my body more than ever, at 15, even more than I had years ago, despite being bigger then. I'd tried and failed many times before, but this time it clicked. Only, this time I've found myself picking up old habits that were better left behind. I had to force myself to stop skipping breakfast and dinner - which was easier since we're in quarantine. I'm too scared to workout incase I lose control like i did last time. But, if I want to effectively lose weight, working out is a must, considering both sides of my family are on the larger side and genetics hate me. Any tips on how to stay on track, lose weight, but avoid falling into my old thought process. (And I understand some may want to say so, but please don't tell me that I'm too young to need to lose weight. It's happened before and only feels like I'm not being taken seriously) [link] [comments] |
| Suggested progression for learning how to planche? Posted: 23 Apr 2020 12:34 PM PDT Could somebody help direct me somewhere that will teach me how to planche please? I know it's probably somewhere in the sidebar or the wiki but finding it hard to navigate as a blind user. Cheers in advance. [link] [comments] |
| Posted: 23 Apr 2020 11:45 AM PDT The latter seems to encourage one to compromise on technique and form, whereas the former allows you to focus more on decent execution. This sounds quite sensible, so what memo did I seem to have missed? Genuine question! Is there any evidence out there that suggests doing a given amount of sets is more beneficial than going for as many repetitions as you can? [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