Bodyweight Fitness: COVID19 Updates from BWF and AMA (Ask Mods Anything) |
- COVID19 Updates from BWF and AMA (Ask Mods Anything)
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-01
- 100 push ups/day challenge worked (beginner)!
- Serious injury forces immediate retirement from BWF – farewell everyone after 2+ good years!
- The most neglected part of our bodies that we dont train specifically? I think its the feet!
- We're discussing bodyweight exercises in r/weightroom today
- Weak but strong lower abs?
- Intermediate Daily Undulating Periodization program for the upper body (ye you can do it at home too)
- Using karate belt with weight plates strapped to chest to do weighted push ups.
- Pistol Squat Solution
- pseudo planche lean sliding forward
- Periodization of split training to full body
- Idea/does something similar exist? A comprehensive calisthenics wiki with many movements from basic to the hardest and documenting various records.
- Just got the stamina power 1690 with rings attached to it. Help me write a program? I'm conditioned for weightlifting but gyms are closed.
- Anaerobic conditioning frequency
- Exercises worth doing with 20lb dumbbells?
- Monthly BWF Physique Thread for April
- My favorite thing about BWF is really just listening to my music playlist without worries about judgment or hiding my phone.
- Hit a plateau in my planche journey
- calisthenics and mental health
- Training legs
| COVID19 Updates from BWF and AMA (Ask Mods Anything) Posted: 31 Mar 2020 10:40 PM PDT For /r/bodyweightfitness's Pandemic Masterpost, click here. Dear BWF Community,Today is April 1st. It is barely April, yet 2020 has already been such a challenging year. As we navigate through this global maelstrom of uncertainty for ourselves, our loved ones and our community, we want to wish you all health and safety. All around the world, let's do our best to deal with the pandemic by following best practices recommended by professional health bodies to protect ourselves from infections.
This post is also an AMA, so feel free to ask the mods anything, BWF-related or otherwise. Happy Badmintoning! 🏸 BWF Modteam P.S. Attached are updates from BWF Corporate: [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-01 Posted: 31 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] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| 100 push ups/day challenge worked (beginner)! Posted: 01 Apr 2020 06:16 AM PDT Hi there! Here's a little background about myself: I am 19 and an absolute beginner when it comes to calisthenics. Since November last year I managed to lose 10kg (178cm - from 82kg to 72kg today). I was very unhappy with the way I looked, mostly because of the weight I gained in the first two months of uni, so I decided that I wanted a change. In february I came across a buzzfeed video (ashamed to admit that) about the 100 push-ups/ day challenge and I decided that I want to give it a try. On March 1st I started the challenge. Progress pic: https://i.imgur.com/OB7GaS5.jpg Week 1: I could only do 15 pushups at the very maximum and only on the first set. The whole week I was so very sore that everyday tasks such as getting undressed or waving at someone across the street hurt. However, I stuck with it and on some days I was even exceeding 100 push ups. Week 2: Definitely got better, the soreness (kinda) went away and I started doing 150 push-ups per day in like 3/7 days because i could.. so why not? Week 3: Got back home from uni due to the coronavirus. I am studying in the Netherlands where I had a pretty active lifestyle given that i was biking at least 8-10km a day and walking a lot, so being back home was a bit of a bummer because now i HAVE to stay inside and that means that my weight loss progress took a small hit. However, this is the week when I started doing pull-ups and chin-ups at home, which I thing helped with the overall progress. The push-ups didn't make me sore anymore if I was only doing 100 per day, so most days i was doing more than that + some pull ups and chin ups. Week 4: At this point I just kinda got bored of doing push ups but hey, i had to complete the challenge. I started working out two times a day, combining push ups with pull ups and chin ups. I was still not nearly as sore as I've been in the 1st or 2nd week. Most days I just woke up feeling fresh without any kind of pain. RESULTS: Weight: 74kg -> 72kg Chest: Besides the fact that it got visibly bigger, it kinda started to fill in (idk if that's the term) as in the interior of the pec started developing, not only the 'edges'. Triceps: Got bigger, simple as that Back: I definitely got 'wider', that's one of the things even my friends told me when they saw me. Biceps: Very very small improvement (maybe it's just in my head) due to the pull ups and chin ups. Overall I definitely lowered my body fat percentage while still gaining some muscle. Also, now I can do 35 push-ups in one set (only the first one tho) [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Serious injury forces immediate retirement from BWF – farewell everyone after 2+ good years! Posted: 01 Apr 2020 01:43 AM PDT After being a part of this awesome community for the past 2+ years, making some good friends along the way, and even meeting up and training with some great people from different parts of the world, regretfully, the journey will end for me right now. While attempting a 10+ second Iron Cross on rings, I refused to stop and ended up doing severe damage to both shoulders, which will require surgery on each. The video of this fail is horrific, so I'll spare you from seeing that. Instead, I'd rather remember the good ol' times with a simple Iron Cross, a Dragon Flag, having fun in Santa Monica at Muscle Beach, and even Maltese training. Wishing everyone a great 2020, and may all of you achieve your fitness goals! Be safe! Cheers! Signing off, BosBatMan a/k/a The Dragon Flag Slayer [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| The most neglected part of our bodies that we dont train specifically? I think its the feet! Posted: 01 Apr 2020 11:11 AM PDT Hey guys, We do all these awesome workout routines and stuff. I for example have followed the recommended routine of this subreddit for almost 3 years now. Never had any issues, I feel superhealthy and balanced throughout my body. But today I wondered, there is this subject nobody seems to talk about, at least not on my radar. And that is our feet. How do you train feet? How do you keep them healthy and stable throughout the years? Mine for example. I had a flat - and low arch foot for many years now, since I was a teenager. Because my doctor said so, I put insoles into my shoes... Not a great idea, I heard on youtube. Theres people out there who can play piano, do archery, paint stuff and all those things - they have incredible control and skill with their feet. When I look at mine and I try to lift one toe and not the other at the same time... I do not succeed, I fail miserably. I recently found out to walk barefoot in the woods. I read that activates muscles in the feet and helps them to stay healthy. Are there good resources available on this topic? How do you think about this and what do you do to keep your feet in good shape? How are your feet doing? Have a nice day! :) [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| We're discussing bodyweight exercises in r/weightroom today Posted: 01 Apr 2020 09:08 AM PDT Thank you mods for letting me xpost! We're discussing bodyweight exercises in our weakpoint thread in r/weightroom. I'd like to invite y'all to come and join us, and share your expertise! If you're not a regular over there, we require that you set flair before posting. I added two new flairs: You can set these yourself (on desktop) from the right rail. On old reddit it should always be visible next to your username. On new reddit, its hidden under the Community Options link. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 01 Apr 2020 01:13 PM PDT Hi, I have a problem regarding my core. I don't have any problems regarding core stability and overall strength, but I don't have a defined six pack so I decided to work on that during this time. I do the 7 minute AthleanX ab workout every day since eternity, which is balanced in terms of the whole core area. My lower abs are not that visible though, so I decided to try some exercizes that target them like heels to heavens, reverse crunches and hanging leg raises. The first two are super easy for me, I could do 200 reverse crunches and not even sweat. However, when it comes to hanging leg raises, I can do 11-12 max and then I'm dead. After 1.5m of rest, I can do only 6 or 7 with the 5th round being like 4. Are my lower abs weak or strong or what? I am really confused and don't know how to approach them in my training. I'm 17 and I don't really concern myself with diet (I eat a lot of good nutritious food), I am overall pretty lean. Thanks for any help [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 01 Apr 2020 05:11 AM PDT Hi. This is going to be a long post. To start off: I compete in powerlifting but thanks to corona I try and avoid the gyms (they aren't closed yet in Sweden). Meets got cancelled so right now I'm working out at home trying to make the best of it by trying to maintain or even gain mass and strength. I know strength loss is inevitable due to loss of motor skills by not practicing the movement, but muscle memory is a real thing, don't get discouraged! This routine is for intermediates and follows a daily undulating periodization (read more). TLDR: different rep schemes for different days for a movement. Why am I doing this and not the RR? Idk, the RR felt too easy for me and kinda boring doing basically same rep scheme every day. I also prefer training five days a week if I am alone at home all day long. (3 days upper body + 2 days lower body which is coming soon). Anyway, this is it: Oh, ye. Disclaimer: I made this routine according to my goals. It may work for me but it may not be what you're looking for. And that is fine. To do:
Pre-reqs:
Basically:
Template (go wild):
For T1s: Choose a:
Choose variations based on:
Progress accordingly:
The T1s should feel really hard on Day 2. You should pretty much be at an RPE of 9.5 at the end of the last set. Basically, "could've done one more rep if I had rested one more minute". For T2s: Choose a:
Choose variations that:
Honestly, T2s aren't that important. You can juggle through them every week as long as you meet the specified targets mentioned above. An effective upper body workout would consist of only the T1s but it wouldn't address weak points. For T3s: Choose 2-3 accessory exercises that you would use to address your weak points. What are weak points? I don't know. Highly dependant on the individual. I personally go for tris pushdowns and curls. You can skip over the T3s if you want. The compound work in T1 and T2 covers most of the upper body. Examples of exercises you can find here:
That's pretty much it. Sorry for long post! If you have any questions, just leave them in the comments and I will do my best to answer them. Lower body split is coming soon! Hopefully by the end of the week. And here is my program, as an example of how I apply the principles:
*NG - neutral grip **CG - close grip [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Using karate belt with weight plates strapped to chest to do weighted push ups. Posted: 01 Apr 2020 01:15 PM PDT Hi, this is not an april fools. So basically I don't really like the feeling of using a backpack for pushups and am wondering if I could just strap some additional weight to my chest with a karate belt. My belt would basically make an X shape and the plate strapped in the middle (almost like just wearing a backpack on my front but far thinner). Is there any risk of injury from doing so? I also heard you can have someone place a plate on your upper back but am unsure of the position, also I am still wondering if I can use the karate belt for when I am alone. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 01 Apr 2020 08:23 AM PDT Quit a few people, including me, have knee problems caused by pistol squats. Rebuilding the pistol-squat-strength without injuring yourself agian is difficult. But finally a found a solution: resistance banded pistol squats! The band can be placed under the extended leg (the one you're not standing on) by placing it under the hamstrings. This is way more comfortable than ring assisted ones. It takes load of the knee just a the right moment and part of the movement. By using other resistance bands or combining two you can also scale the exercise very easily. Adding weight is still possible. Give it try. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| pseudo planche lean sliding forward Posted: 01 Apr 2020 01:44 PM PDT when i lean forward enough on a planche lean that i have top side of my foot against the floor, i start slipping on my foot and start going way more forward than I'm strong enough to deal with. should I just push down and brunt it? or is there a queue here that I'm doing something wrong? note: am 6'3 [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Periodization of split training to full body Posted: 01 Apr 2020 01:13 PM PDT So I'm thinking of focusing on hypertrophy for 4 to 5 month, before going to full strength training. I go for push/pull/legs/push/pull/legs/mobility and rest. After these months i'm gonna push for 4 full body routines per week with a focus on planche, levers and the like untill I hit my goals. The idea is that i hope the volume work will prep my body for the higher intensity strength training, and i'll be working out mobility issues. I'd like to find someone who's gone through a simular scheme and can share some realistic expectations with me. I'm not a newbie, but I have quit for 1,5 year due to a herniated disc from working construction. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 31 Mar 2020 06:46 PM PDT Do you know of anything like this already existing? I know this subreddit's wiki has a library for some movements and there are some sites and Reddit posts with exercise lists, but my idea would be something much more detailed, and if it exists I'm not aware of it. I tried "calisthenics wiki" on Google and the only esisting wiki I found was completely empty, and if something good existed wouldn't it already be in this subreddit's sidebar links? It could incorporate various disciplines such as strength moves and statics, weighted calisthenics and streetlifting, freestyle and dynamic moves etc. Imagine having an entry for each movement pattern, with variations (different grips etc.), easier and harder progressions, training methods, video examples performed by various athletes and known records such as max reps or longest hold, most added weight etc., and pages about lists of various records. For example, let's take the planche, image for those who don't know what it is, are there many of you? There could be video links, images, gifs etc. of variations involving different apparatuses (floor, parallel bars, single bar, rings, vertical bars etc.), grips (pronated, neutral, supinated, fingertips, 2 fingers per hand, wrist etc.), a section on common progression methods (leans, gradually less tucked body, band assist, dynamic assistance exercises with bodyweight or weights etc.), technique tips, a section or link to different pages of particular variations or related moves (planche pushup, planche press to handstand, dead planche, Maltese cross, shoulder planche, elbow planche, prayer planche, one arm planche etc.), examples of athletes performing it with varying form (hunched back, neutral spine etc.) and mentions of various record such as longest planche hold, most full planche pushups and presses to handstand, most added weight at the feet or at the hips etc. The amount of detail depends on how popular the move is and the amount of dedication from the community, so some moves would get more detailed articles, others only an image or a description, it would be cool to try to include many of the hardest variations ever or those notable because very few people have performed them whether because of difficulty or obscurity etc., and having lists of various records such as longest human flag hold, bar muscle up with the most added weight, most one arm pull ups etc. would be interesting. And there could be other sections about training methods (high rep basics/sets and reps, weighted calisthenics, progressively harder leverage etc.), the federations and competitions, history of the disciplines... One of the wiki platforms like wikia, or even this subreddit's wiki could be used for such a project, and some parts would be easier to curate (listing variations and adding images etc.), others would be more controversial (the best progression methods, what's proper form, whether a record is valid or not etc.), but it's worth trying, are there really so few people curious or passionate about documenting this discipline in great detail? So that's my idea, what do you think? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 31 Mar 2020 10:30 PM PDT https://www.amazon.com/gp/product/B00M7I8R3U/ref=ppx_yo_dt_b_asin_title_o01_s00?ie=UTF8&psc=1 Hi r/bodyweightfitness!!! Just got these two bad boys for $200 total. Gym membership fees are frozen for now so I hope it'll pay for itself. I can see gyms being closed for 3-4 months, possibly more. I am probably going to sell this or donate it to someone who needs it more than I do after gyms reopen for good. So in the end I might not even permanently stay with a ring program based on the gear above. The rings are pretty different though so I thought I'd give it a shot. I'm excited! I am used to the holy trinity of Bench, Deadlift, and Squats with supplemental exercises such as shoulder press, calf raises, bicep curls, etc. I normally do PPL exclusively with weights/barbells and I do pullups every other day. I can work out every day. I want to focus on maintaining muscle mass and strength to hopefully get back into the gym and pick back up where I left off while learning something new. With my goals stated above, I hope you ya'll more knowledgeable in BW fitness can help me out. Thank you so much. Much love! - Skwealer [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Anaerobic conditioning frequency Posted: 01 Apr 2020 08:56 AM PDT Couldn't find a good explanation and guidance for the frequency of anaerobic training. I am currently doing HIIT focusing on anaerobic capacity after my training to improve work capacity and inter set recovery (shorten rest time). But sadly I could not find any guide on how often to train anaerobically. Does anyone have a good source, guidelines or recommendations from experience? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Exercises worth doing with 20lb dumbbells? Posted: 31 Mar 2020 07:42 PM PDT I'm a gym goer normally but obviously with this quarantine I'm having to make do with bodyweight stuff at home for the time being, but I've got some adjustable dumbbells here that my sister owns that I feel might be useful for isolating muscles I'm not hitting sufficiently, but they only go up to 20lbs. I'm already doing BW rows, pull and chin ups, wide, close and decline push ups, dips, all that good stuff but I feel like I could get some sort of use out of these DBs maybe doing isolation stuff so what stuff would you guys here recommend? I'm training 3+ years now so 20lbs isn't worthwhile for me to curl and such but i'm thinking maybe high rep tricep kickbacks, lateral raises that sort of stuff. Anything else you'd recommend? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Monthly BWF Physique Thread for April Posted: 31 Mar 2020 11:07 PM PDT Have you made some serious gains and don't want to post your own progress thread? Tired of snapping swelfies in the mirror and have nobody to share them with? Need some critique on your muscles and would like some exercise advice? Well, this is the topic for you! Physique posts do not have to adhere to the regular progress post guidelines normally found here but you are welcome and encouraged to share as much relevant information as possible. Age, weight, and height are all relevant points of information you should consider providing. All other rules are in effect, especially Rule #4. As always, please report comments that are out of line. Feel free to join our live chatroom on Discord! You can find the web client by clicking this link, here. We're also on Facebook, Instagram, and Twitter! Remember, we're all gonna make it. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 31 Mar 2020 03:32 PM PDT I have been doing some variant of BWF for a while now. I have just always been impoverished and travel a lot, so a gym membership is usually out of the question. Since this quarantine I have been able to do a lot more consistent workouts, and one thing that I noticed is that I love my playlists. I really like old school rap, nightcore, drumstep, glitch hop and soca rhythm when I exercise. I like it and it gets me pumped, making things like less of a chore. Just one thing that I realized is that I have been so shy to share my playlist because it is kinda lame. And all of the sudden it clicked. When I am at home exercising I don't have to worry about any of that, because... who is going to see me or the stupid anime girl thumbnail? It just is nice and kinda motivated to have some esoteric level of reprieve these days where I can just get lost in my head space and rock out to weird music. Do you all have any odd soundtracks that get you pumped? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Hit a plateau in my planche journey Posted: 31 Mar 2020 08:25 PM PDT Hey everyone! I am looking for some help. To give you some background, I started training specifically for the planche a little over a year ago. Since then I've made great gains and I'm able to hold the advanced tuck planche for about 5 seconds. However I've been stuck at this max for a few months and I feel that I'm not getting stronger. I've tried to incorporate more dynamic exercises, like going from tuck planche and extending my legs out quickly to the ground, and even swinging from tuck planche to straddle planche for a brief moment. These all seem like great exercises. I don't really follow a training plan because I don't know of any specifically for the planche, I basically just do the exercises I know about when I can. How have other people been able to break through the plateau of advanced tuck to straddle planche? It seems like a very difficult barrier. Does anyone use a strategic training plan for straddle planche? [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| calisthenics and mental health Posted: 01 Apr 2020 01:59 AM PDT A few years back i was really struggling with my mental health for a long time. I was unconfident, insecure and depressed. Calisthenics helped me. One day i just felt the urge to release my emotions and do something, before then the only way I released my emotions was through violence to others and to myself, i was sitting in my room feeling sorry for myself and about to hurt myself. Something just snapped inside of me and said fuck this. I jumped to the floor and started doing push ups, I dont why but I did, and man it felt it good. I was putting all my feelings into each rep. From that day onward I started doing push ups, situps and squats everyday. At first it was only a way for me to feel good and relieve my emotions but the more I did it the more I came to love it. I started feeling better about myself and in way it let me have the strength in myself to confront my own demons. My passion for fitness grew and grew, i started researching about nutrition and about new exercises like planche, muscle up, front lever etc. Calisthenics even introduced me to the gym, i started working out at the school gym every other day combining calisthenics movements into my workouts. I was astounded by the progress I have made both physically and mentally and its all thanks to calisthenics. I don't mean sound soppy but it helped my fight my emotions and get to where I am today. I am only 14 and I still have a lot of work to do and to improve on. But during my time in calisthenics so far i've learnt that (to me) that its more than just a workout its also a medicine in a way. [link] [comments] | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Posted: 31 Mar 2020 05:59 PM PDT My goal with training legs is to increase the size of my calves and to keep my legs in general proportional to my upper body, and I think there are 3 ways to achieve this:
So, which method do you think would be best for achieving my goal? Should I vary/combine them? Anything is appreciated. [link] [comments] |
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