Bodyweight Fitness: Form Check Friday for 2020-04-17 |
- Form Check Friday for 2020-04-17
- BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-17
- My 2 month bodyweight progress (74kg/163lbs to 78kg/172lbs in 2 months)
- Results of 1 year of calisthenics and how it changed my life.
- Dragon Ball Z meets calisthenics + my full planche history
- My 3 month transformation.
- Why does my wrist discomfort LESSEN after push-ups?
- Can Someone Please Tell me What This is?
- How do u guys incorporate/balance skill with traditional strength or hypertrophy training?
- Activating the mid/lower traps? My biggest challenge.
- Starting my fitness journey when I thought it was a weight loss journey
- What does "Lock out elbow" mean ?
- Question about weighted pull up and l sit progression.
- I need a plan to maximize the number of push-ups I do in a day
- Looking for participants: Survey about sport motives, group identification and personality
- Pike to Handstand - GTG or dedicated workouts?
- How to fix upper back rounding in the front lever?
- Six pack?
- Longest Handstand?
- Best program for overweight beginner?
- Active exercises for ankle mobility?
- Debating quiting the gym after the coronavirus(non related) anyone else?
- Bodyweight Fitness app 1.7.0 replacement
- Feeling Uncomfortable in stomach after workouts
| Form Check Friday for 2020-04-17 Posted: 16 Apr 2020 11:07 PM PDT As always, please give last week's thread a once over for any form checks that could use some feedback. All previous Form Check Fridays Without further ado, please post a video (or if you can only manage a photo for a static hold) of the move you'd like to be critiqued. Your video should be:
Include in your post the following details:
Rules for critiquing form
If your form is awesome, consider posting it in the Show Off Sunday thread! If you dun goofed, consider posting the out-take in the Slip Up Saturday thread! Join our live chatroom on Discord! We're also on Facebook, Instagram, and Twitter! [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| BWF Daily Discussion and Beginner/RR Questions Thread for 2020-04-17 Posted: 16 Apr 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] | ||||||||||||||||||||||||||||||||||||||
| My 2 month bodyweight progress (74kg/163lbs to 78kg/172lbs in 2 months) Posted: 17 Apr 2020 10:41 AM PDT A quick motivation for all of you quarantined and working out at home. From the start of highschool i was an athlete, i played handball and was in fairly good shape but skinny. So i always did some pushups and stuff at home. But got lazy. Anyway, about a year ago i started doing some bodyweight exercises and i did them on and off. Just basic 10-15 minute exercises before showering and then i stopped when i got to college. The first picture is taken 2 months ago after not training or doing anything for at least 5 months. I was at about 74kg/163lbs. The second one is from today actually at 78kg/172lbs. Now im not saying i have amazing body, not at all, but i am happy that im going towards it. I was doing bodyweight exercises and used two 5kg dumbbells, that can be also one 10kg dumbbell, for various exercises. Im not going to write my routine since there are millions on internet that i was honestly lost searching for one. But of course if you guys insist i will make sure to write it out. Stay safe, love you. Edit: Thank you for the kind words :) Before i write my routine it is a mix of recommended routine and the quarantine workout template. They are both amazing routines and i follow them but i incorporate dumbbells. You can pick either of those, in the second one you have a lot of routines. Here is mine. First 3 weeks i did full body routines. I did reccomended routine but i experimented a lot. And i advise you do too. But mostly they were full body workouts with some pull days. I also did DB circuits. Full body routine looked like this, before the reccomended on here ( / means supeset and DB means dumbbell): Pullup / pushups 5x3(x15 pushups) I experimented a lot, doing lots of different exercises, doing circuit training and what not. I basically did almost every routine i could find on internet every 2 days. So i would work out one day and rest another. For the last week and a half i did reccommended routine. After 4 weeks i started to like PPL split. I wont write it because it is very similar to the one linked in workout template above. Only thing i added was exercises that could be done with dumbbels. Arms and shoulders mostly and weighted squats/lunges. I did that for 2 weeks. I know, i cant commit. I also filled 10L jugs with water. Then i started the upper/lower routine. Which is much better for me at least, to progress i add one set each week to every exercise and on week 4 i deload(i do 2 sets of each). Then i go back to sets below but i increase the reps (generally +2 reps). Here it is:
On morning i workout i do this mobility routine and i do starting streching after working out. On rest days i either do nothing or do starting streching routine, some yoga. Edit 2.0: Incorporate dips, i didnt do them but will start doing them by switching it each workout with archer pushups. So one upper day i will do dips, and other i will do archer pushups. [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Results of 1 year of calisthenics and how it changed my life. Posted: 16 Apr 2020 06:57 PM PDT Hello Reddit i would like to show my progress over this one year i'm doing calisthenics as well as how i trained, why i started, my achievements and my goals for this year. For those who don't like a long ass reading i'm post the before and after pics here so you don't to read the whole thing. English is not my first language but will try. I lost my phone in a robbery so I will not have the photos i took at the beginning, i will use one from the time that i had in the pc but without poses. My replacement phone is very old so the quality of the photos is terrible and the angle is a little odd, sorry. Stats
Why and how i started?I was living alone in another state for a college that i didn't like that much. A lot of things happened and i decided to get back to my parents for a while this was middle 2018. Time has passed and at the begnning of 2019 i was living basically locked in my room depressed. My scedule was waking up, go to my pc, eat a lot of shit and then sleeping. I started to feel like a burden to my family and one day my mom caught me crying like a child and she got me to a psychologist who told me that exercising could do wonders for me. Monday next i week i woke at 5 am to run (mostly walking cause i was very unfit) and liked it, i did it for 2 weeks every day until i thought "i'm already doing it why not trying to build some muscle?". Then i started to look for home workouts on the youtube mostly in portuguese (my first langague) and i knew the basic like i should balance push with pulls and when i started i could do:
I thought i had no place to do pull-ups so i improvised a lot of pull exercises like doing rows with a towel and my feet cause every broomstick i tried just broke, did push-ups against the wall almost horizontal. I did a lot of things not following a exercising selection, i started with PPLPPL Rest but i was just picking exercises and doing 3/4 sets of 12 for 3/4 exercises. 3 to 4 weeks went by and i was really liking so i started to search things in english and of course i found THENX first cause every noob finds it first and i started doing their circuits following PPL 2 times a week but i was like "how dafuq i'm supposed to complete 3 rounds of this as a beginner?". And i followed it anyways but kept learning. For nutrition people always told me to eat a lot to gaing weight so i was eating everything i could but i cut almost all processed foods entirely. After 2 monthsI was in love with calisthenics and all the amazing skills i could see on youtube. I started to feel a little better and maybe build some muscle but at this point eveything for me is gaining enought strenght to do the advanced skills. I found Calisthenic Movment, Dominik Sky, Artem Morozov and FitnessFAQs so i started learning about progressions, proper training schedule, strenght vs hypertrophy and all the good stuff. I gained weight but the more a i learned about nutrition too i started to know that i don't need that much so i started eating a little less, i never counted calories/macros from this moment i was just going with the flow of my mirror. I improvised a bar on a bathroom that nobodys uses with a bar and started doing negatives and dips with chairs. I live a small town (90k people) and we have just one park with bars here but i wasn't going simple out of shame for my appearance and weakness. June i got sick and needed to back off exercise completely for a week, my body got smaller cause water weight loss and i felt bad so i decided to cut the crap and once i'm able to start exercising again i'm going to the park. I meet people doing basic things there and it was awesome. June i got a pair of rings. Beginning of 2020I did the basics for a long time to get the hang of it and by October 2019 i changed my PPL split for a Full Body 3x a week after reading Overcoming Gravity first edition. I was doing OAC progression, RTO Dips progression but without a real goal still, just doing hypertrophy stuff so i could work on streght better later. I have to say that exercising and chalistenics changed my life, i joined this community about 6 months ago i guess and it's been great. I'm in love with everything behind calisthenics and exercising in general. I got a lot more energy and thanks to this i found a job and a direction for my life (currently getting a PT degree). I was also using my college gym mostly for the lower body and weighted stuff (dips and pull-ups) since mid February (Full Body 3x) but got closed 3 weeks ago. When i started weighted stuff i could started at 4x4 +20kg (45lbs) Pull-ups (+1/3 of my BW) and Dips +28 KG (61lbs) (+46% of my BW). Started Barbell Back Squat with +70kg (154lbs) (30Kg each side plus 10kg bar) for 5x5. My focus was to gather more strenght for Front Lever and to start planche training. During this quarantineI was at 63 kg and that's the haviest i have been. I was tired of full body since i'm basically locked at home and with full body i just traing strenght stuff 3/4 times a week so i took a week deload at the start of quarantine and decided to cut a little fat and move to a PPL 2x times a week again but with a tweak. Right now i'm 60kgs and my training schedule is (i'm not going to include reps/sets and the progression scheme):
I do about a hour of cardio doing football (soccer) drills at my garage everyday and i also stretch everyday after my workout session. I do handstands almost everyday at a separate time. Achievements
Goals for 31/12/2020
Big thanks for everyone of this community for sharing your knowledge and i hope to inspire someone cuz being such a introvert was hard to make this post. [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Dragon Ball Z meets calisthenics + my full planche history Posted: 17 Apr 2020 12:55 PM PDT I worked harder than I should have on this video but I've always had this dream of recreating the super saiyan 3 scene from Dragon Ball Z but with a twist. Instead of ascending in saiyan form, I ascend in planche progression! However, the planche has always been an extremely hard move for me to get. Some background information on me: I'm Yaad, I've done calisthenics for 9 years now. It took me 6 years of training to get the full planche, which is super long. Could I have done it faster? 100%. I was an idiot, and we didn't have much of a community in the ol' days. Besides, I was 14 when I started. Around the age of 19-20 I finally achieved the full planche. I remember this very well. I was on holidays, running on a treadmill when I decided to hold onto the handles and simply lean forward. Before I had realized it... I was in a full planche. When I realized this, I immediately grabbed my phone and filmed it to confirm this was real. Sure enough... I really did full planche. I weeped. I'm not gonna lie. I cried like a little bitch. 6 years of training and I had finally achieved it. A few weeks later, I injured my wrists. I couldn't planche anymore... or could I? I could! I did some supinated planches, but since I never properly prepped for them... well.. you guess it. Injured. Tendinitis on my both my arms! I had to lay off planche for 6 months! In these 6 months I focussed on gaining muscle mass. I did 0 straight arm work, because even front lever work was painful. It was depressing, life wasn't fun. You have to imagine, I put everything into calisthenics, it was everything to me. To not be able to do it... was terrible. One of my lowest points in life. My coach fortunately took good care of me and I had learned my lessons from my mistakes. After 6 months I had started introducing some straight arm work. A few months later, we started planching again. Nowhere close to a full planche... at least I thought so? Before I knew it, my coach told me to full planche on the rings. I refused! I thought he was mad. He explained to me that I was ready, felt like a scene from a movie man. I got onto those rings and I frickin' full planched. One day later, I did an iron cross to support hold. My training and patience paid off. Ever since I've been able to full planche whenever I was in a skill cycle. My full planche journey is not over. I'm extremely weak in pressing to handstands, but that's something that I'm working on now! The journey never ends. Anyway, it's 9 years later and I have gotten a pretty good grip on the full planche. It's probably my weakest move when it comes to my calisthenics arsenal. For example, some note worthy PR's I've hit are:
Yet, I still struggle with the full planche. That's why I've always put off making this video. I just didn't feel like I was good enough. But today, I was good enough, I finally made my dream video. [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Posted: 17 Apr 2020 02:19 AM PDT In the first image it was Middle/late December where I had just begun attending a gym following a push/pull split I made after copious amounts of research on YouTube and on the internet. YouTubers Athlean-x and Jeremy Ethier were a huge help. After 3 months of attending the gym 4 times a week despite my stressful/busy life as a 16 year old student I managed to keep to it and my perseverance would not let me quit. The second and third Image were taken in late March/ Early April and marks 3 months since I began my gym journey (now gyms are closed). I am quite unconfident so I seek validation from others and would like to know your opinions in my transformation and would love to answer any questions you have about my approach. I am not letting COVID-19 halt my progress as I have now begun body weight training at home. [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Why does my wrist discomfort LESSEN after push-ups? Posted: 17 Apr 2020 12:29 PM PDT Every time I search on Google, I see so many posts talking about how much pushups hurt their wrist. For me, it's the opposite. As a desk warrior and computer user, I feel that my wrists get far LESS painful after pushups. I can't really make any sense of this, biologically or anatomically. Any thoughts? I will add that, for me personally, pushups are a better wrist solution than foam rolling, ice, heat, anything else I tried, really. It might be useful to note that I get the wrist pain on the "top" (knuckle side) of my wrist right at the carpal tunnel. [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Can Someone Please Tell me What This is? Posted: 17 Apr 2020 12:28 PM PDT And how do I work out on it? It's one of the only fitness aparata in the park that can't be locked up because of Covid-19. [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| How do u guys incorporate/balance skill with traditional strength or hypertrophy training? Posted: 17 Apr 2020 10:27 AM PDT Currently, I have 2 upper body strength days where I warm up with front lever stuff and then 1 day solely dedicated to skills. I also incorporate handstand into strength days. [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Activating the mid/lower traps? My biggest challenge. Posted: 17 Apr 2020 01:13 PM PDT I'm really trying to zone in on my lower/mid traps. It seems to contribute to very over developed traps which lead me to having a lot of trouble of getting any activation from the lower/mid traps during isolated exercises. I was just wondering if anyone has any suggestions or gone through this and cracked the code that they could recommend to me. This quarantine has allowed me more free time than ever so I am hoping I can make some progress. Thanks everyone and stay safe! [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Starting my fitness journey when I thought it was a weight loss journey Posted: 17 Apr 2020 09:58 AM PDT 23F My hobby became my job recently and with more time on my hands I realized that I had gotten pretty overweight. So this past week I started counting calories and examining my relationship with food. I didn't like what I found. Overeating and on the way to obesity. Tomorrow it will have been a week. I was doing intermittent fasting and realized today that was extreme for me mentally and where I am with food. I've chosen to eat a calorie range at a deficit (1370-1670). I also realized today that yes, I have weight to lose, but I'm more on a fitness journey than a weight loss one. Fitness is my new hobby and I'm so excited. I've done fitness type things on and off. I've never been completely sedentary. I've always walked, done yoga, and random YouTube exercises. But I've never made it stick. I tried BBG for 10 weeks last year and hated it. It was SO repetitive. Right now I'm in the middle of Chloe Tings 2 week shred and LOVING it. Although today I was so tired from eating too much before I didn't finish completely. Do you know of any other fitness challenges that are on a short time frame like this? I LOVE goals and challenges. Today I ate before I worked out and HATED IT. Is it ok for me to workout before eating? How do I make fitness stick this time and not be a phase? I'm really determined to lose the weight and have a happy healthy fit life. I want to keep up with my friends. TLDR: I'm changing my body goals from weight loss to fitness (which will still help me lose weight) and I have a few questions. [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| What does "Lock out elbow" mean ? Posted: 17 Apr 2020 09:23 AM PDT I know its a weird question and some might think is self explanatory. I have been doin planche leans for a few months now putting great emphasis on "locking out my elbows". Recently, I injured my forearm doing the movement which will take (I assume) a few weeks to heal. There is a point in which my arms are straight. The straight arm position feels natural. If I push a little harder, I can extend my elbow out about 3 degrees more. When overextending it, it feels that I am engaging my triceps and it feels like my elbow has extended to its full capacity. My question is, Is there such a thing as "locking out" your elbow too much ? [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Question about weighted pull up and l sit progression. Posted: 17 Apr 2020 12:57 PM PDT Using recommend routine After I hit 3x8 pull ups, do I go to 3x5 weighted? Or 3x8 weighted? Everytime I add weight do i go back to 3x5 and only add weight when I hit 3x8? Or is it more linear and I add small weights every workout and keep the 3x8 everytime? How much weight do i add at a time? Sorry if this is answered already. I couldn't find out the answer and the rr didn't specify too much about weighted pull up progression (couldn't find where at least) . Thanks in advance! For l sits, do I do the same as the static holds in recommended routine? 3 sets of 10-30 seconds and only move to next progression if I get 30 seconds all sets? What do I do when I finish the l sit progression? [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| I need a plan to maximize the number of push-ups I do in a day Posted: 17 Apr 2020 12:52 PM PDT I've been doing calisthenics for a solid few months now, and I train regularly. Saturday and Sunday are my rest days, so I'm planning on spending my next Monday doing only push-ups, because I just want to see how many push-ups I can do in a day. So I don't need a push-ups training plan, only a strategy to do as many as I can right now in one day, fully rested. It might seem trivial, but do you have any suggestions as how to distribute the push-ups across the whole day, so that I don't tire too soon (or do too little push-ups and then as many as I can in the evening, again not ideal for overall max). If anyone has any experience it'd be great. I'll definitely post updates on how it went and anything I find out works better for me. Currently my max number of push-ups is between 25 and 30, and the highest I've done daily was around 250 (that was a 45 minute workout). [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Looking for participants: Survey about sport motives, group identification and personality Posted: 16 Apr 2020 11:03 PM PDT We are scientists from the Ruhr-University in Bochum in Germany and some of you might remember us from a study we posted here a few months ago. As we were overwhelmed by your support of our study, we would like to ask you for support again. We are currently doing another study on athlete's sport goals, their group/team identification, and whether they differ in their personality and well-being. You immediately get feedback about your personality profile at the end of the survey. Completing the survey will take around 20 minutes. Link to survey: https://bochumpsych.eu.qualtrics.com/jfe/form/SV_4Icx7sz1a2NB10V Feel free to share the link with other people of your/other sports! You are eligible to participate if you are at least 18 years old and practice any sport regularly. If you have questions, leave them in the comments below. We will try to answer them as quick as possible. Thank you so much in advance! [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Pike to Handstand - GTG or dedicated workouts? Posted: 17 Apr 2020 12:11 PM PDT I want to learn pike to handstand. I can easily kick up to handstand hold on the ground or onto parallettes, and can pike up and down easily and back repeatedly on shoulder stands on parallettes, and even float/hold any position during the pike movement. But I have a hard time piking with straight arms into a handstand. Don't need to work on flexibility or strength for this movement (advanced in both), but need to work on the skill component. Wondering if I should do dedicated 30 min w/ warm ups, wrist exercises, pike jumps, pike walks, etc., or just GTG with the negatives throughout the day. [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| How to fix upper back rounding in the front lever? Posted: 17 Apr 2020 11:51 AM PDT I've recently started adding one leg FL bicycles to my pulling WOs and I'm having a problem flattening my upper back. My lower back maintains perfect PPT, but my rounded upper back makes my FL look 'saggy' or piked. Any tips or advice for flattening the upper back? [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Posted: 17 Apr 2020 11:12 AM PDT Ok so im a 16 year old boy with really fast metabolism,i can eat whatever i want and i still dont get fat.Im trying to get a six pack and get a little bit more ripped but i dont know if i should still keep eating junk foods.(im 6ft and 166lbs)(185cm and 66kg)what should i do?How should i work out? [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Posted: 16 Apr 2020 07:11 PM PDT I was curious about the longest handstand hold and google says it's less than a minute?? I always thought there'd be plenty of people who could hold them for multiple minutes at least. Do any of you have an idea of what the actual world record is? [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Best program for overweight beginner? Posted: 17 Apr 2020 09:57 AM PDT Wanting to start getting back into shape Monday with a structured program and preferably video instruction. Looking for strength plus endurance. I am currently out of shape so I'd be classed as a beginner. 35 year old male. 6'3 and approx 260. I was looking at programs like AX1, Athlean Xero, P90x, Insanity etc but I either need to be more fit or have equipment it seems. No stranger to fitness as I previously served in the military. Looking for some guidance from you guys! [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Active exercises for ankle mobility? Posted: 17 Apr 2020 05:16 AM PDT I have poor ankle mobility and tight calves. This manifests in a few different ways and I'd like to fix it. GMB has an excellent article on building foot and ankle mobility and I've been trying to work in some of the drills and stretches wherever I can. However, like most probably, I find dedicated mobility work and stretching to be boring... Are there any active exercises that build ankle mobility naturally? My ideal would be if someone said something like "hiking steep inclines" (which does feel like it stretches my ankles, but it's also leaving me with tight and sore calves) but I'd also be happy with something like lateral jumps on one foot... Etc. [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Debating quiting the gym after the coronavirus(non related) anyone else? Posted: 16 Apr 2020 02:17 PM PDT I have all the right equipment to do a full calisthenics routine even weights. I mostly work out in my room now with a doorway pullups bar and gymnastic rings and i have a squat rack and weights in the basement plus a dip belt. But my parents are saying i should keep my membership since it so cheap like 21$ a month after tax.i can do the exact same routine at home. Before i switched to calisthenics in decemeber i used alot of the gym equipment there. I have been debating it since i only use 3 things at the gym which are the dip bars, pullup bar, and the floor. The gym been closed since march. Anyone else debating whether or not to cancel their gym membership too? [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Bodyweight Fitness app 1.7.0 replacement Posted: 16 Apr 2020 10:18 PM PDT Hello. A few years ago, I started using an app by Damian Mazurkiewicz called Bodyweight Fitness v1.7.0. Looking at github it seems he is no longer working on this project and that it has not been updated for the RR changes. Is there another app that has provides the RR tracking and guidance? I use Strong in the gym and could probably configure a workout in there to match the RR. Any suggestions appreciated. [link] [comments] | ||||||||||||||||||||||||||||||||||||||
| Feeling Uncomfortable in stomach after workouts Posted: 16 Apr 2020 09:39 PM PDT I did: 2 sets of 10 pushups. Few sets of 10 in and out abs Few sets of 5 pull-ups with assisting band. Stopped until I felt sore body and my heart pumping. I am new, so I couldn't able to go crazy about it. But after finished working out, my stomach feel a little upset, like wanting to Vomit. The time Between dinner and starting workout is 2 hours , don't felt full and didn't ate much. Only drink water between workout. What could be the problem that causes wanting to vomit? Thanks [link] [comments] |
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