Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-06 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-06
- Teach a Man to Fish
- My DIY bodyweight gym: ring stand, pull-up bar and parallel bars.
- Building an Outdoor Gym: Under $800 and 48 sqft, for all your BWF needs! (If you have access to a backyard space.)
- I cannot do more than 15 pushups at a time.
- How many grooves is too many to grease?
- Getting stronger, eating and sleeping enough but not putting on muscle mass
- Does training backflips work your leg muscles?
- Will I lose my gains?
- Why pull-up progress is slow slow?
- Chest pressure point
- Avoiding Injuries during these Times
- Where to proceed with rings now
- Anyone Have Zero Equipment, Minimal Furniture, and Low Space?
- Can i workout my muscles evenly through this workout plan given that the upper abs, lower abs, middle abs, and obliques are treated as separate muscle groups?
- My quarantine routine
- Recommended Routine Burnout
- Is the RR Too Easy?
- Upper body exercises with a hip injury
- I've done chest-to-bar chinups my whole life. Will lowering my chin-up/pull-up standards help me get more gains now that I'm heavier?
- How can I lose muscle mass?
- Straight Hanging Leg Raises progression recommendations.
- recommended routine _without_ pull up bar or dip access
- Looking for a home workout to do during quarantine.
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-06 Posted: 05 Apr 2020 11:08 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: 05 Apr 2020 03:02 PM PDT As promised in comments, Klokov (shirtless repping full ROM wall HSPU First of all, a warm welcome to everyone who has followed the shining beacon of BWF from the dark waters of being locked in their house indefinitely with no gym access, no friends, no toilet paper, and no hope. I'm here to make sure you don't have No Clue and No Gains. This is an extended meditation on Reading the FAQ, and ideally (prayer emoji) going the extra mile to go through The Wiki and ESPECIALLY the Training Guide. Every year, literally billions of dollars are wasted by people trying to learn the 'easy' way what is contained in those resources, and 99% of the time they're getting either incomplete information or complete bullshit for their money. Money aside, immeasurable time and energy is wasted by people aimlessly exercising in ways that will never lead to their goals. Literally everything you will ever realistically need to know about training is there in those resources.
As you get through these, it will look less and less like jargony gobbledygook (sp?) and you'll realize that it's all pretty understandable stuff. Connections will be made. You'll recognize things. You'll think 'oh yeah that!' more and more often. Just start going through it, and in the meantime, do the RR or MOVE. Look, if you have a question, we're all ears. I've poured hundreds of hours into giving overly detailed multiple-paragraph, multiple-bullet-point, multiple-having-no-life answers on this sub, and there are tons of others like me. We are sick people - we love talking about this, and we are here to help. I also do not blame anyone for a SECOND for wanting a quick, straight answer. None of us have time for everything, and there are plenty of topics I know nothing about, where I'd want to just cut to the chase and get someone to sort me out without having to think. But do you WANT to have to ask about every single issue? What about the things you don't think to ask about? Wouldn't it be easier to just KNOW this stuff? Well, you CAN know this stuff, for the low one-time price of $0.00. PERSONAL TRAINERS HATE US!!! THIS ONE WEIRD TRICK OF READING THE FAQ AND TRAINING GUIDE HAS DISRUPTED THE INDUSTRY!!! The big problem is, nearly everything you've heard about Calisthenics/BWF is probably wrong (unless you found it here or you have good reason to trust your source), and for that matter, everything you've heard about physical training in general is probably wrong too. The majority of articles, advice, and 'conventional wisdom' out there comes from very confident people who don't know that they don't know what they're talking about, and it's to the great detriment of people like you who want to get better. In fact, the less you think you know, the better off you probably are. The resources I'm plugging here are the cure. Seriously, do yourself the hugest favor and just read the FAQ, Wiki, and Training Guide. Follow the rabbit hole and make sure to check out everything at some point. While you're doing that, just follow the RR or the MOVE program - either of those programs will get you further than you thought possible, WHILE you make your way through the Training Guide. Wash your damn hands, P [link] [comments] |
| My DIY bodyweight gym: ring stand, pull-up bar and parallel bars. Posted: 05 Apr 2020 07:56 PM PDT Full details in the Imgur album. I will post in the form check Friday thread - I am still too sore for any demonstrations! Any suggestions for what else to add? [link] [comments] |
| Posted: 06 Apr 2020 11:49 AM PDT Hi Everyone, I've been a lurker here for quiet some time and thought I'd share something that might help others during this stay at home period of life. I'm also trying to be more social, so this seems like a great outlet for that as I'd consider this one of my passions. This is what my current set up looks like. If you have some backyard space and an open home depot in your area, you can do it! Materials required (your prices might vary but all materials for me was purchased in CDN): QTY Material
The plan is to be efficient as possible with the space, so this will take up just under 8ft by 6ft. There is quiet a bit of labor involved, especially digging with the auger. Home depot rents these and you can dig the holes in 1 day. Here is the digging plan. I can answer any questions in the comments. The rest of the build requires motivation and the want to do it. I leave that up to you. Good luck, train hard, and be consistent! [link] [comments] |
| I cannot do more than 15 pushups at a time. Posted: 06 Apr 2020 07:27 AM PDT My hands gets all shaky after only 15-20 pushups and they remain strained and achy for the next few hours ..any solution for this? [link] [comments] |
| How many grooves is too many to grease? Posted: 06 Apr 2020 01:26 AM PDT I'm going to be home like 24/7 for the next 3 months. Recovery is a non issue. All I do is eat, sleep and sit around on my computer working. I'm gonna GtG for pull ups. But is there a negative to GtG for 2+ exercises? Thanks [link] [comments] |
| Getting stronger, eating and sleeping enough but not putting on muscle mass Posted: 06 Apr 2020 10:41 AM PDT With eating 'right' I mean 300 cal surplus and a gram of protein per pound of bodyweight. Sleeping until I wake up naturally due to the quarantine. However, I go to sleep at around 3 and wake up at around 12ish, so not really following the circadian rhythm. My pull up and push up numbers especially have skyrocketed lately, but I don't seem to put on muscle mass. Does anyone know why? [link] [comments] |
| Does training backflips work your leg muscles? Posted: 06 Apr 2020 10:50 AM PDT Yesterday, I was training my backflips rep after rep, concentrating on explosiveness and pretty much squatting depth too. I'm working on incorporating them as my opener for ring flows (cuz it's fun/looks cool). My legs (hamstrings and calves specifically) are pretty damn sore. Is this a good way to train your legs supplementally? I feel like it is, although I would not add weight even though I know you can. Already got a concussion from trying a backflip regrab from overtop of a gymnastics bar, so I'm not doing anything that could fuck up my form and break my neck/get another concussion. EDIT: also my adductors are on fire lol [link] [comments] |
| Posted: 06 Apr 2020 10:06 AM PDT Haha, I know I wont lose them ALL. But with gyms being closed im scared the past 2 years will go to waste. Its only been two weeks and im already visibly smaller. Ive been doing bodyweight workouts and I guess I'm doing something wrong I do 3x20 wide/regular/close grip pushups 3x 30 second wall handstands 3x failure wall pushups 3x 1 min planks 3x failure pike pushups 3x 20 chair dips I have a doorframe pullup bar but nowhere to put it. Im thinking about rigging up a 2x4 to a tree outside, removing the wallmount and instead screwing the bar to the 2x4 anyway, any workout plans would be appreciated. I also dont know how to hit my rear delts, lower back, traps and biceps without weights. High intensity is fine because im in pretty good shape [link] [comments] |
| Why pull-up progress is slow slow? Posted: 06 Apr 2020 08:13 AM PDT I have a short question. Why am I able to progress quickly with the dips, squats and almost any kind of bw movement but so hard to add another pull up over the bar? [link] [comments] |
| Posted: 06 Apr 2020 10:49 AM PDT Hi everyone, I've looked around but couldn't find anything about it. After massaging my chest, I've noticed that when I would press next to the sternum (left or right), where the pectoral muscle starts (sort of the insertion point), the side would twitch. It s not painful, just a weird unpleasant feeling. When working out, on rings (started out recently) , or paralettes, I've never felt anything. Is it normal? Or is it perhaps a sign of overuse? Thanks! [link] [comments] |
| Avoiding Injuries during these Times Posted: 06 Apr 2020 07:18 AM PDT Should I stop doing straddle planche pushups to avoid a pec tear if it takes 80% of my strength to do 2-3 reps? Are there other exercises people should not do to avoid the risk of Injury? [link] [comments] |
| Where to proceed with rings now Posted: 06 Apr 2020 08:30 AM PDT At my local park there is a set of rings, but they are fixed to a chain and can't be adjusted. They hang little bit above my face. I can do like 10 strict pull ups on them and also the version when you push out one of your arms to the side. What to do now? I can't really practice muscle ups like this, if I stand on something and jump up I can hold myself in a dip position but can't do any dips (bit afraid to try them too, If I fall down I fall almost 2meters). So obviously this leaves out rows and pushups and everything else I could do on them. Anything else? It starts to get a little dull to do 5x10 pull-ups, don't really see any bicep improvement either, they don't even get pumped. [link] [comments] |
| Anyone Have Zero Equipment, Minimal Furniture, and Low Space? Posted: 06 Apr 2020 11:58 AM PDT In my room, I literally have a desk, a couch chair, an office chair, my bed, and enough space to do pushups. I'm honestly an idiot when it comes to fitness and I've been following PPL religiously for the past 2 years because I have no idea how to construct a workout. I'm terrified of losing the gains I've made. Is there a simple structured way to at least somewhat maintain some strength without any equipment whatsoever? Even if it's just doing a bunch of pushups and ab exercises. Everything I see on this subreddit seems to involve some sort of equipment, whether it's a pull up bar or bands, or some handy dandy furniture that can double as equipment. [link] [comments] |
| Posted: 06 Apr 2020 11:31 AM PDT This app has a workout program specifically in the category for only these muscle groups Traps, legs, calves, hips/glutes, back, chest, biceps, triceps, shoulders, forearms, lower abs, middle abs, upper abs, and obliques I do everything and I don't want to overwork my abs and look like the hulk there and the flash everywhere else. I try to target my workouts so I don't workout my upper/middle abs while I workout my lower abs. I wan't to promote balance in my body so I can do things and feel stationary/strong uniformly. I do one set of each body part everyday. Would I be working my abs more than any other muscle in my body? Here are pictures of the ab workouts specifically: https://imgur.com/gallery/gqPifVp [link] [comments] |
| Posted: 06 Apr 2020 10:46 AM PDT So I've put together a routine for myself for the next few weeks, months. You can use it but obviously you'll need to alter it to suit your own numbers, perform each set close to your failure number of reps. I'm using this as an alternative to training at the gym using free weights, I by no means have an extensive knowledge on bodyweight training, it's just something I've put together to at least maintain my current size and strength until I can get back to the gym. What I use: • Door pull up bar • Gymanstic rings that I attach to the bar • A barbell I had lying around along with some plates, dumbbells will suffice however. It's an upper/lower split performed 4 times a week so: Monday upper, Tuesday lower, Wednesday off. Repeat Thursday and Friday then Saturday and Sunday off. Upper: • Weighted elevated ring push ups: 5 sets 8 reps (after each set do normal elevated push ups to failure) 1min 45 rest • Pull ups: 5 sets 10 reps (Do negatives or use resistance band, make sure you do 10 reps, or whatever number you fail at) 1min 45 rest • Pike push ups: 4 sets 10 reps superset with 10 reps overhead barbell/ dumbell press 1 min 45 rest • Ring inverted rows: 4 sets 10 reps 1 min 45 rest • Ring dips: 4 sets 6 reps superset with 10 reps skullcrushers on desk 1min 45 rest • Finish with 2 sets to failure of diamond push ups 1 min 45 rest Lower/ back: • Deep squat: 4 sets 20 reps • Assisted pistol squats: 3 sets 10 reps each leg • Bulgarian lunges: 3 sets 10 reps per leg • Forward lunges 3 sets 10 reps per leg • Invisible chair hold 1 min • Frog glute presses: 4 sets 10 reps 5 sec hold Wednesday: Straight arm strength exercises Core exercises Neck exercises This routine is what I think best replicates my gym routine, for those of you experienced bodyweight training guys feel free to critique and suggest where it can be improved, however it seems to be working well so far. [link] [comments] |
| Posted: 06 Apr 2020 12:00 PM PDT Hi all, I've been doing the Recommended Routine (RR) for about 8-9 months now, after moving in with family and losing access to my gym last summer. This past week, I realized that despite doing it this long, I sincerely can't think of a single time I've enjoyed it or felt better afterwards. I've made okay progress gains-wise, but I still dread doing the routine and often feel more stressed and/or exhausted (not in a good way) afterwards. This is weird for me, because I've never felt this way before about any routine. I am no stranger to gritting through the early "suck" phase of a new exercise/sport routine: football, soccer, biking, lifting, I've all learned to appreciate. Hell, I even fell in love with my lifetime nemeses–running, yoga and lifting (still my favorites). Has anyone else experienced this before? Any advice? [link] [comments] |
| Posted: 06 Apr 2020 11:57 AM PDT So I started the RR a few weeks ago because of quarantine. My previous training regiment would involve powerlifting and calisthenic movements. With the RR, I'm currently doing: 3x8 Pull Ups with 45lbs kettle bell 3x8 Pistol Squats with 15lbs kettle bells 3x8 Ring Dips with 45lbs kettle bell 3x8 Single Leg RDLs with 35lbs kettle bell 3x8 Headstand Pushups against wall 3x8 Ring Rows with 35lbs weight added. With that last pair, I super set each exercise with pseudo planche pushups on rings and diamond push ups to make the workout harder. I understand that I can make this easier by using a different progression or add more weight (I can't at the moment because this is all I have at my house), but the next progression for rows for example -- the tuck front lever ones, are TOO hard to get down. Is this program sustainable for muscle growth and strength or should I use another program? Thank you and sorry if my question is too stupid. I'm just not too familiar with this kind of training. [link] [comments] |
| Upper body exercises with a hip injury Posted: 06 Apr 2020 11:45 AM PDT Are there any abdominal, chest, and arm exercises that don't require equipment and don't involve rotating or additionally loading the hip joint? I recently got diagnosed with hip osteo-arthritis and won't be able to see a doctor for months to investigate it. But at the moment, I want to do something to feel a sense of control over my future fitness. Given my condition, I cannot do push ups and sit ups because the stress on my affected hip leads to a lot of pain later and I have no idea how it would affect my condition. My fitness history is as follows: I have some beginner experience with a barbell, but outside of push ups, sit ups, pull ups, and body weight squats, I'm a newbie when it comes to body weight exercise. I guess I could have done pull-ups here but I don't have access to anything except a floor, mat, wall, and home furniture at the moment. [link] [comments] |
| Posted: 05 Apr 2020 06:52 PM PDT Hi everyone, I used to be a rock climber and never trained pull-ups or chin-ups very thoroughly, but I've always done chest to bar chin ups for at least 3x6 until the last few years, when I gained about 15 pounds of leg muscle. I even used to be able to do a ring muscle-up without training for them, so it's a bit hard for me to lower my standards now, but I can currently only do 3 sets of 3 reps chest-to-bar chin ups. Would I benefit from only getting my chin over instead of doing full range of motion on the top position by pulling to my chest? Thanks in advance for any advice you might give. Edit: I basically never trained chin-ups. I just climbed, but on average throughout my life, when I did do a few sets of chin-ups, it was usually around 3x6, chest to bar. [link] [comments] |
| Posted: 06 Apr 2020 10:52 AM PDT Been training for a while now, but i do feel like my chest is bigger than the rest of my body; my question is: is somewhat possible to lose mass in just che chest area? Or at least more in The chest than in The other body parts? [link] [comments] |
| Straight Hanging Leg Raises progression recommendations. Posted: 06 Apr 2020 10:04 AM PDT I'm doing strength training, and I've reached the point where I'm able to do 5x5 strict, full-control, straight hanging leg raises, all the way up to the bar. I even do them in the hardest part of the ROM, from L-Sit to the bar. Have I reached the top of the progression for this particular exercise, or is there any way that I can increase its intensity? I know adding weight is not a good idea, since that would mostly affect the hip flexors, and I don't want that. I'm doing now Dead Hang to Inverted Hang as a progression, but I'm not sure this is optimal, maybe the last part of the movement has to do more with shoulder or back strength that core strength, I'm not sure. Then, if I have indeed reached the top of the progression, what exercise do you think I should move on to? I'm aware this is an Anti-Extension exercise, so I would like to move on to something that correlates with that. I have some ideas, but I'm not sure what's optimal. Maybe Ab Wheel Rollouts? I know those could be insanely hard at full ROM. L-sits, I not sure how I could progress those. Maybe start a Front Lever progression? What do you guys think? [link] [comments] |
| recommended routine _without_ pull up bar or dip access Posted: 06 Apr 2020 09:57 AM PDT Given the quarantine I am very limited in resources. Due to my small apartment I now workout just outside where I do not have any access to something to do dips on or for pull ups. I am new to body weight only regimes. The recommended one requires these two things. Are there body weight alternatives to pull ups and rows that can be substituted? [link] [comments] |
| Looking for a home workout to do during quarantine. Posted: 06 Apr 2020 09:37 AM PDT Now that we are in quarantine I want to start tying to do some home exercises to improve my shape. I have pretty good metabolism so I've always been super skinny and I want to build up some muscle on those little stick arms of mine. I'm a teenager and I have a few weights around the house and I'd probably be doing the routine before bed and when I wake up. Does anyone have any idea of some exercises I could do? I'm new to workouts and I can't really be picky with my food or diet because of quarantine. Any help would be really greatly appreciated:) TLDR Teenager wants to know how to make his skinny arms bigger [link] [comments] |
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